Mind Pump: Raw Fitness Truth - 2259: Mass Building Tips for a Hardgainer, How to Train if You Want to Work Out Every Day, the Best MAPS Program for a Teenager & More (Listener Live Coaching)

Episode Date: January 27, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Email [e-mail] if you want to be considered to ask your question on the show. Mind Pump Fit Tip: Here are the three diets you should try and why. (2:25) A girl will put up with the worst that her father has shown her. (17:03) The importance and value of knowing your attachment style. (24:20) A full-circle moment for the guys. (29:45) The feeling of fulfillment seeing the audience taking action. (36:15) There is so little we know about past existence. (37:52) A lot of problems have happened because people went along. (45:35) Using the Joovv pre-workout to improve the pump. (57:50) Shout out to the Shawn Ryan Show. (1:00:38) #ListenerLive question #1- Is it okay to work out every day if you are careful to alternate muscle groups? (1:02:03) #ListenerLive question #2 - Is doing mobility in between sets ok? (1:15:49) #ListenerLive question #3 - Any advice on why I am struggling to put on muscle and lean body mass? (1:24:18) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Exclusively for Mind Pump Listeners, NASM is offering an extra $100 off select Certified Personal Trainer programs. ** Code MPM100 at checkout ** Visit Joovv for an exclusive offer for Mind Pump listeners! ** From now until the end of January, you can save on select Joovv devices: $75 off the Joovv Go, $100 off the Joovv Mini, and $150 off the Joovv Solo.  January Promotion: New Year’s Resolutions Special Offers!! New to Weightlifting Bundle | Body Transformation Bundle | New Year Extreme Intensity Bundle Body | Transformation Bundle 2.0  Fearful Avoidant Attachment Style: How It Develops and Impacts You Mind Pump #2092: How To Cultivate Amazing Relationships With Adam Lane Smith Special Launch: Mind Pump Fitness Coaching Course ** Promo code 200OFF at checkout for $200 off ** SRS #93 Billy Carson - Forbidden Knowledge Mark Bell Cancelled For LIFE By YouTube… Who's Next? Mind Pump #1615: How To Work Out Every Day For Maximum Results (Workout Included) MAPS Symmetry Mind Pump #1952: How To Bulk The Right Way Visit Entera Skincare for an exclusive offer for Mind Pump listeners! ** Promo code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save. ** Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jordan Syatt (@syattfitness) Instagram Layne Norton, Ph.D. (@biolayne) Instagram Adam | Relationship Psychology (@attachmentadam) Instagram Shawn Ryan Show (@shawnryanshow) Instagram Billy Carson (@billycarsonofficial) Instagram Graham Hancock (@Graham__Hancock) Twitter Mark Bell (@marksmellybell) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded Fitness Health and Entertainment podcast. This is Mind Pump. In today's episode, we answered live callers questions,

but this was after an intro portion. Today's intro was 58 minutes long. That's where we talk about fitness, current events, family life, studies and much more. By the way, you can check the show notes for timestamps if you want to fast forward to your favorite part. Also, if you want to be on an episode like this one live, email us your question at live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is buy NASM. This is the world's best nationally recognized certification for personal trainers and right now if you go through our link

You'll get a hundred dollars off selected certified personal trainer Courses and programs any SM they set the standard in the industry for trainers get a hundred dollars off go to mp NASM comm the code for that $100 off. Go to mpnasm.com. The code for that $100 off discount is mpm100. Also this episode's brought to you by Juve, makers of the best red light therapy you'll find anywhere. In fact, this is the same red light therapy that you see in the studies. So they're not all created equal.

So what does red light therapy do? It makes your skin heal faster. It reduces wrinkles. It helps with joint pain. It regrows hair. In some cases, in many cases proven by studies, raises testosterone. Anyway, right now, Juv is doing the biggest sale they've ever done. Okay, so check this out. Go through our link, juve.com, j-o-o-v-v.com forward slash mind pump. Use the code mind pump And here's what you can get. $75 off the juve. Go $100 off the juve mini and at $150 off the juve solo. Again, it's juve.com. J-O-O-V-V.com forward slash mind pump.

And the code is mind pump. Also, we got a sale going on right now on some workout program bundles. That's multiple workout programs put together. Each one I'm about to say is between 300 to $350 off. I got a sale going on right now on some workout program bundles. That's multiple workout programs put together. Each one I'm about to say is between 300 to $350 off. Check it out. We have the new to weightlifting bundle. We have the body transformation bundle.

We have the new year extreme intensity bundle and the body transformation bundle. 2.0. All of those are available now at maps January.com. All right. Here comes the show. Here are the three diets you should try. Ketogenic diet, Paleo diet, and the Elimination diet. Those are three diets everybody should test at least once. Okay. I feel like Paleo and Keto or Elimination are all too closely related to not throw something else that's different. Like for example, I think vegan should be in there. So here's, I would love to hear why, why you think vegan actually first?

Well, I think that we're like a protein fasting kind of concept of that. Is that you're thinking for vegan? Well, I think, I think when people go vegan, I think they find that they have a lot of autoimmune reactions to other things. Like for example, red meat could be an issue for somebody that could be eating something like that's that's not in the vegan diet that that popped up. I also think too that I think you should try it because I think there's this huge movement for everyone to do it and you should feel what it feels like to be on it, you should feel difficult is. I also think that it is easier to go low protein.

We've talked about the benefits of like protein cycling. So occasionally running on a low protein diet and then coming back up. So I think there's, and again, it's so different. It's the opposite of like carnivore or keto. So I would throw it in there. I mean, I think every, and it will loosely categorize these as diets that are somewhat established. You probably can make the case that each one may provide some value to people.

By the way, the reason why I picked three, these three diets. Yeah, why those three? Each one of them uniquely present something different that someone can learn from. So obviously all of us are not big fans of it. Some beneficial sort of tool in terms of use usage. Yeah. Like none of us are fans of quote unquote diets. Now there are, you know, a minority of people, a small percentage of people that will do well or better in specific types of

diets, but most people are quite individual. Um, and diets should be more individualized. Now, the reason why I picked all three, ketogenic diet is specifically designed to have you run off of ketones. Now, there are cases where people have brain fogged, certain mental disorders that like, for example, depression, anxiety, bipolar, in the data, those people seem to do really well, running off of ketones. In other words, they eat so low

carbohydrates. They're neuroprotective, yeah. It's just, the cells of the body run differently off of ketones than they do off of glycogen. And there's some evidence that shows that things like depression, anxiety are worse because some people have maybe mitochondrial dysfunction. So ketogenic diet may present that. So you go keto and you're like, wow, I feel way more calm or I feel way better.

And so that'll teach you a little bit about yourself. Paleo, I chose Paleo as the other one because Paleo is grain free. And a lot of people don't react really well to grains. So going Paleo, it's not low carb. I mean, you can have fruit in it, but it'll, it'll present to people in the sense that they'll go, okay, gluten and wheat and even certain starches don't feel good, I think I feel better eating this way. And then elimination is just very plain and straightforward.

You would do a test to see what your food intolerances are, that's much more individualized, remove those foods, see how you feel, and then that's much more of an individualized, remove those foods, see how you feel. And then that's much more of an individualized, you know, type of approach. I think universally, I think that one should be explored. Yes. And mainly just good point, because it's just in our current environment and what we're facing in terms of environmental toxins and, um, in terms of intolerances to

whatever, like you just need to learn and understand your body and how it best operates. Totally. And that's why I like to run like my clients on like as many of them as I can. That's what you always say. That's what made me think about this. Cause I did this towards the end, but not a lot. Uh, but you said you did this a lot with the people you were with.

I also, I mean, adding to the vegan argument, like you, uh, there's a lot of people that have issues with, with dairy. There's a lot of people that just don't eat enough servings of vegetables and fruit. And so I think going in that extreme direction, you start to highlight some of the things. The key to all of them in my opinion though is that, you know, as we're doing it as a coach and a trainer, I'm kind of, I'm getting feedback from the client. I'm helping them connect the dots to, this is because we eliminated something or because we added something that you weren't doing before.

Let's figure out what that is and let's not marry this quote unquote diet. Let's become aware of, oh wow, when we eliminate grains, look how well your body does. Now it doesn't mean that we have to follow this exact period. Let's just avoid grains and then try a more balanced diet that you like. So that's the key. 100%. I'm not making the case that everybody should follow these diets because these are the best diets for you. Rather, each of them will possess some kind of a trait that will teach you about yourself. So the idea of doing this is not to find the best diet

for yourself, but rather to follow it. And I would say you'd want to follow them for at least 60 to 90 days. Follow it and keep track of things you notice. Digestion, inflammation, athletic performance, mental performance, energy, and take notes and say, you know, cause like I'll give, use myself as an example. This by the way is not how everybody's gonna work.

This is just me. And I've said this many times on the show. Ketogenic diet for me is superior for mental performance. I just feel sharper, calmer, more stable, less ups and downs, less anxious, the whole deal, right? Just mentally, it's like the best mental performance diet. This is why when I go into the podcast, I'll typically fast, which is a fast way to get into ketosis.

Or if I'm really, you know, focused on it, I'll go ketogenic for five or six days before and then fast the day off. And I'm just better mental performance. In fact, I'm doing ketogenic now because we did the launch of our, of our trainer course. I was going to do live presentation to thousands of people. I wanted to feel sharp.

It was in the afternoon when I typically crash. So now I've been keto for two weeks and I just noticed like mentally, athletic performance wise, not the best for me. If I want the most strength in the gym, if I'm going to go hit a PR, I'm going to work out and I want to show off or I want to get a crazy pump or whatever. I need to have some starches. I need to have some rice or some potato, some fruit. That's my best physical performance type of

workout. And then for gut health, for me, it's going to be more of an elimination diet, you know, type of deal. But, you know, everybody's different. You mentioned vegan. Usually meat is not an intolerance. However, I'll never forget, I had a client. He was an anesthesiologist, one of the smartest people I ever worked with. I used to get bit by one of those Lone Star ticks. I didn't know that back then,

but that could even be a thing. So I remember training, and he was really smart, really, really smart guy. So I loved working with him and he was super open. He would ask me questions. He had an incredible understanding of human body. So it was this great dynamic. And he kept, you know, he was telling me like,

oh, you know, I don't know if I like meat. I don't know if it works for me. And back then I was like, no dude, you gotta eat meat, you gotta eat protein. Everybody I worked with does better. He went on one of those doctors without borders, like volunteer work. So he would go and he would provide anesthesia

for eye surgeries and he would volunteer his services and the the village that he lived in Was vegan for their religion? So he didn't eat me at all. He was pure vegan. He came back and he was like He's like dude. I feel amazing. He's like I feel so good. I you know my digestion is better less inflammation I had to meet meet again symptoms came back He went off me. He felt better and that was the first time I was like, yeah, you know, what am I doing here? Of course, because people are so individual. He says he feels better. I gotta believe him, you know, and that'll happen sometimes with certain things. Yeah, I mean, there's, there's going to be those

sort of anomalies and, you know, people that, that react differently to different things like that. But I just think it's a smart practice in general. I think the majority of people don't realize that their everyday experience is very much in a high inflammation state. Inflammation is a necessary process in order to build muscle and to function in terms of improving metabolism, repair. But at the same time too, managing that and getting inundated with like just low level stress constantly, you know, this is probably why a lot of people when they

go and they shift into some of these diets, they feel this like immediate sort of counter lowering of of inflammation. This is also why I would add in that category, even though I don't think any of us would approve it as a quote unquote diet, but fasting. Yes. I always would teach a 24 to 72 hour fast, because I think it's important for people to just disconnect and say, oh, wow, how much of this is you are truly hungry? How much of this is really cravings? And to your point, like, look what happens as soon as we cut all this food out, all this inflammation comes down. Yeah, you know what else too, Adam, is that humans evolved probably, well, we definitely ate seasonally. You know what else too, Adam, is that humans evolved probably, well,

we definitely ate seasonally. You know, so I know that there was a general like category of foods that we probably ate all the time, but it wasn't like that all the time. In other words, winter, we probably ate more of these types of things. Yeah. Spring, we ate more of these fall, more of this summer, more of this because we didn't, you know, for most of human history, we didn't have agriculture, we didn't raise, you know, domesticated animals. So it's probably- Nature provides nutrients, like for what exactly you need.

It's already there. Isn't that weird? Yeah, I know. The other thing that would be interesting too, I wonder what percentage of people that report how great they feel on this diet is truly due just to a, because it's restrictive, it puts them in a massive calorie deficit. Oh, great point. Like they've never been, haven't been a deficit here. Right.

Like you're just kind of eating whatever. And then all of a sudden your friend, oh, you gotta try this payday. Oh, you gotta try this vegan diet. Oh, and then they do it. And they're like, whoa. Yeah. But really all they did was they, they took their, you know, 500 to 1000 calorie surplus that they're consistently in.

And now for four days in a row, they've been in a 400 calorie deficit. Such a great point. In fact, there was a guy that did a post that's going viral right now where he did a comparison diet, one with quote unquote, healthy carbs. The other one with quote unquote, unhealthy carbs like cookies and sugar and candy. And are they in a deficit? Both of them in a deficit.

Both of them resulted in better blood markers, lowered A1C and all the other things. So that being said, what you're saying, Adam, you can negate a lot of the negatives. Just by being low calorie. Just by being in a calorie deficit. Now, the counter argument to that, which I'll always say is,

yes, your blood markers will look different. Behavior. But see how you feel and your cravings with those kinds of foods. I mean, that's, wasn't there a recent article that came out about like Oreos and cholesterol? That's what you're talking about. Okay, all right.

I mean, that's always the point there. Like, I mean, I love, so our friends, Jordan Syed and Lane Norton are notorious for making that case, right? An argument, just your low calorie is why you feel good. But I think that the missing piece to that, and this is just because we've been doing this for so long, the experience of seeing what happens, like of just putting someone on a low calorie diet

isn't quite enough because a lot of these hyper palatable foods make you want more. And anybody who's ever sat in front of a bag of chips or snacked on a box of candy, like it's so hard to just eat one. Now there's granted, there are people, my wife is that way. Like she's an example of somebody who if I was coaching her to get ready for a show and I had to keep her in these calories, I could find a way to program, you know, a

piece of chocolate in there. And she would be fine because she can do that. She could have a piece and resist it. I'm not that way. If it's in my house and I, I, I break the seal, it's on. In fact, I have this, I have this even worse. I was talking to my, uh, my, my mom's husband this weekend and he's, we were talking about eating habits and stuff like that.

And they had lost a bunch of weight because he was a pre-diabetic and stuff. And we're talking about, uh, our behaviors around food. And I, he has something very similar to me, this, this ridiculous logic that we, we muster up in our head that, Oh, if I open it up, I'll just crush it and get it done. So I won't pick at it and eat it and be eating this bad food for it. It's like so like, I know it's not a good idea, but yet you tell yourself that like, I'm just going to get it. And then I'm that's it. I'm not going to have any more with it. Yeah. Vers idea night, but yet you tell yourself that like I'm just gonna get it and then I'm That's it. I'm not gonna have any more with it. Yeah versus like oh just go have a little bite

I'm gonna be done with it like you you justify this behavior of like I'm sort of just get it out Yeah, the example I'll give is like what sit in front of the TV with a big bag full of boiled Plain potatoes versus a big bag of potato chips see which one you end up eating more while watching TV. Both have them, both potatoes. In fact, the potato chips are higher in calorie, but you'll crush the potato chips because they're designed to make you over. So how much of it do you think in terms of it being behavioral and associated associations versus like an actual chemical, like craving, you can't separate them.

Uh, you can't separate. I like you. I like the question. I think it's stronger chemical-wise. I definitely think that it's the way it's designed is way more powerful than like associate. Because also you build bacteria that then like reinforces like cravings. Yeah, here's why I say you can't separate them.

Your associations affect your neuro, uh, your neuro development and how your brain responds to things. So that's the physiological response. So you can't separate them. I mean, if it was all neurochemical, right, then not, then obesity would actually be quite solvable with, uh, with, yeah. That's why it's complicated. I just, it's interesting to me to think like, you know, chicken egg kind of thing. It's super.

This is why like, now there's a, there's a lot of products that are either it was a gum, I think I saw a liquid or a pill one time that are kind of floating around and it changed the flavor. Yes. And, and I wonder, I mean, I wonder if we get to hear it with science where you could imagine if you could program, you know all your vices, right? I know ice cream, you know, peanut butter, these like, I have like the seven things that I know.

If I over get these certain candies, right? And imagine you could program a pill that whenever you have those, it gives you this awful response. It just makes you nauseous or it doesn't taste good. You'll find something else. I mean, you probably would, but I wonder how effective that would be at the initially getting somebody to stop eating those foods. Plus that kind of sucks because it's like, you know, wouldn't you rather get in a place where you can enjoy those but you have force?

Well, that is ideal. Right? Like you have like restrictions on your behavior. You know, I mean, that's what we do. I mean, I don't, I'm not ever, I'm not having the food I love. Yeah. See ice cream and then just be like, ew, like you want to throw up. Look at gastric bypass.

There's people who get gastric bypass who are physically limited from over-eating and will still gain the weight back because they'll stretch out that little pouch. I worked with some of them. Yeah, well, there's a way. Well, it's hard. It's hard. You got to work on the psychology of it. Speaking of psychology, I got to tell you guys a hilarious story.

You guys will think it's funny, but I didn't think it was funny at all. So this is the last year of the father daughter dance that my, that I'm going to have with my daughter. That's scheduled by the school. Now I'm going to do it every year because it's tradition. Okay. But she goes to a, um, like a elementary school, middle school. So now she's in eighth grade.

She'll be leaving next year to go to college, but ever since she was ever since she was, yeah, she'll be going to high school next year. I know you said leave. Sorry, sorry, sorry. High school. Sorry. So, uh, ever since she was in kindergarten every year, we do a father daughter dance. And you guys know how big of a deal this is for me.

I, I try to show her the perfect date. Cause my strategy is to make it impossible for a douchebag to date her later on. Like, you know, I show up, this is for me. I try to show her the perfect date because my strategy is to make it impossible for a douchebag to date her later on. Like, you know, I show up, open doors for her, I bring her a gift, I do the whole thing, right? So this is the last year and I'm going all out. I got a limo, I'm doing the whole thing, we're putting all the friends and dads in there, we're gonna have a great time. And every year there's a theme. I remember it's an elementary school junior high. So typically the theme is more catered to the elementary school kids, okay?

So the theme is Barbie. So it's pink, it's Barbie, the whole deal. So we're all gonna wear pink and do the whole thing and have a blast, right? So I'm organizing this with my ex-wife and my wife on what I'm gonna do. I showed them the limo. I was trying to find a pink one, couldn't find one,

that's fine, regular limo. And I'm like, you know what? What would be cool is if I put like gifts in there for all the girls. And so my ex-wife's like, what, what do you mean? I'm like, well, you know, what if we had like a bag and then we put a Barbie in there and then it said like, you know, last father daughter dance or class of whatever, I'll put it in there. My ex-wife's like, she's not a little girl anymore. I don't want Barbies.

She's like, and then they all, both of them, my wife and my ex-wife start laughing at me. And my ex-wife's like, she, she, she literally is asking me to go to Coachella with me. And I'm like, I'm like, I'm like, I Barbies. She's like, and then they all, both of them, my wife and my ex-wife start laughing at me. And my ex-wife's like, she literally is asking me to go to Coachella with me. And my heart came out of my body. I don't want to recognize that. No, dude. She's 14. It's about to turn 15. I'm thinking of giving them Barbies. I should have been 15 already. Bro. And then I remembered how I was when I was 15. And now that's my daughter. Oh,

no. Yeah. I immediately massive, like even now talking 15. And now that's my daughter. Oh no. Yeah. I immediately massive, like even now talking about my hands are sweating. I'm like, no, I don't want to. I don't want to go dude. I mean this literally is like the big transition year for like her growing, growing up. I didn't realize she's already. She's like putting together a playlist of music so they can listen to the limo.

And it's all like. Does she turn 15 or is she about to turn 15? She'll turn 15 this year. And it's all like, cause she turned 15 or is she about to turn 15? She'll turn 15 this year. And it's all like the music's like explicit against the rap, fuck you know what I mean? I'm like, you listen to the, the fact that you referred to the music as explicit is funny. Dude, dude, stressing.

She wants to listen to that explicit music, it's crazy. See Doug, Doug knows his daughter's already, she's already gonna turn 18. So he's already been in the state. It's terrifying. Absolutely, absolutely. Yeah, she's already going to turn 18. So he's already been in the state. Yeah. It's terrifying. Absolutely. Absolutely. Yeah. So scary.

I think, I think the most terrifying thing is knowing what men are like. That's probably the hardest part. Cause I, both of you have really good girls. You both have really good girls. I mean, so imagine, I mean, there's dads out there right now. That have the kind of rebellious girl at this age. And maybe she has some, both have a little bit rebellious tensies, but they're not of rebellious girl at this age. And maybe she has some both have a little bit rebellious tenses, but they're not truly rebellious.

Like I remember my sister was rebellious, you know what I'm saying? And she was like, when she hit about that age, she went all black, black eyeliner, smoking cigarettes, hanging out with skaters. Like, I mean, my sister went super golf. Yeah, well, she just went hard rebellious. You know, she was like this sweet little innocent girl. And then now she's hanging out with these dudes and dressing. I mean, so I have that on your hands and imagine how that is as a dad.

Well, I literally have it inside me. Not that I would do this, but it's there. Maybe I would. If that happened to my girl, I'd be the crazy dad that would show up and just, just assault every dude hanging out with her. So they'll never want to hang out. Oh God. You know what I mean? It's in me. Not a good idea.

Yeah. You know, you wouldn't do that worse. You wouldn't do that. You know, you wouldn't. Oh, I don't know. I'd lose my shit if you like handcuff her to me. I mean, the funny part is my sister really wasn't a bad girl either. It's just they, they get to that kind of age where they want to go.

You have to find their independence. Yeah. And they, you know, pushing the limits a little bit. I mean, so I think both of you have really, really good kids. It's funny cause she's got like a, like the side of me that's like, I was dropping her off at school. I don't remember what happened exactly. It was something like the teacher gave her like this crazy assignments

and she was like stressing out over this test or whatever. And there's a side of her that I've now identified. And I didn't identify it earlier because shame on me, she's a girl. So I thought, oh, she's going to be a certain way. No, no, no, she's got that side of me. So I'm pulling up to school, she's kind of stressed out or whatever, and I'm like trying to talk her, like, hey, it's okay, you'll be fine.

She don't want to hear it. She's like, oh, I'm listening to my music. She's all like in her mood. So then we stop, we pull up to drop off. She takes her headphones off or whatever. I look at her and I go, I'm like, maybe, you know, maybe this'll work. So I look at her and go, go fucking kill it.

You're a champion. And she's like, yeah. She gets out of the car. Like, girl, I figured it out. She's just like me, dude. So now I know how to talk to her. Okay, if you and Doug, you guys have one trait that you, for her to have that's really strong

or that you passed down or you develop whatever, if you only have one, what's the one that you think that has the best carryover oh one trait you get one trait that you're gonna like she's gonna be this like for sure she's gonna have a strong that we see already or that we we don't have to see it she could have it already she could not have it but if you like if you were to desire you get a genie right and i'm like you get what you can one trait i got i can guarantee she's gonna have what is that one trait growth minded? For sure. Okay. Yeah. Yeah. Cause I was always, I've always seeked out trying to be a better, not always successful, obviously, but that's the one trait

hope she, cause that'll always, that means she's always going to, she'll always improve or she'll look for growth. You know what I mean? Yeah. So mine is probably a little more selfish in that I want to protect her But I want her to be your own person and not follows a crowd independent. Yes But also a self thinker And I she's proving to be that way actually very much great. Yeah Yeah, I mean I said I made a comment about how knowing how men are I should have been more Clarified that a little bit how certain boys and men are. Cause not everybody's that way.

Right, right. Cause she has a boyfriend right now. Yeah. And this kid is actually a really good kid. She's always, every time we've met a guy that she's either dating or been around, they've always been good choices. If there anything like her dad,

she's gonna be with a great guy. Yeah, I think that, I mean, they say that's the most important thing as a dad of a daughter is that, right? Is to be that example, because's going to want that or better. I heard someone say that a girl will put up with the worst that her father has shown her. So if it's he's violent, loud, whatever, she'll put up with that. Or if he's distant, not connected, she'll put up. So whatever the worst she sees in her dad, that's a really interesting.

That's gotta be true. It's gotta be so true. I mean, all the people I know, you know, that I can, I kind of make sense. It kind of makes sense, right? Yeah. I don't know how true that is, but it's like. No, I believe that.

Yeah, I believe that. Yeah. That's interesting. I've always said, so people ask me that, like with max, right? Confidence is what I'd say. I think so much is rooted in fear and insecurity. Yeah.

So much of like, especially kids' behaviors, the stuff that they choose to do is a lot of times because they're scared or insecure. And if he's ultra confident in himself and who he is, a lot of the other things I feel like fall into place. You're just reminding me what I've been reading. I know I was talking about self belief. Yeah, confidence, right? That's what that is. Same exact thing. Well, you guys are already doing a great job. Your kids are great. I've been learning a lot about attachment theory, just for myself. And I'm not even close to an expert on it, so I'm gonna mess some of it up.

But a lot of how you relate to relationships in the world is developed in like the first three years of your life. And- First three years. Three years. Interesting. The way your brain literally shapes itself. Now, there are other times when you'll start

to develop more of this. I think it's like the first three years and adolescence is the other part, time when the brain is super hyperplastic. But basically how you relate to your caregivers is how you then learn to relate to the world. So I learned about myself. I am what's called a fearful avoidant. I have a fearful avoidant attachment style. So this comes from chaotic not not knowing what to expect. And it develops these tendencies where I either want to pull in real close or pull away. So I have these extremes, right?

I'm either want to be hyper independent or hyper close, but there's other ones too. There's the avoidant, there's the anxious attachment and you learn this through childhood. And then when you read it and learn about it, you'll start to find like, oh, shit, that's, that's why I do what I do. That's why I feel the way that I do. It's developed when you're a kid. That's interesting.

It's in the first three years. I didn't know that. Yes, dude. Yes. So like if you grew up in a household where it's a bit unpredictable, sometimes you get lots of love, sometimes you get like detachment

or there's a little bit chaos, you could be hyper vigilant, you could both crave closeness, but also fear it. And so you'll do this pull push pull thing with all the relationships in your life. And we'll have a tendency to cut things off, which is me. I'll be friends with someone, they'll do one thing, never talk to you. I wonder if that's what saved me, right? Because most of my when we when we refer back to like, my my childhood stuff, it's most of it's seven beyond, right? So before my dad died, my life was most of it's seven beyond, right? So before my dad died, my life was to what I remember,

fairly normal, right? Or healthy or good, right? Balance of both parents and dad loving me, mom loving me and stuff like that. The chaos really started at seven on. So I wonder, that's interesting. I didn't know that. I thought-

Yeah, attachment theory's been studied for decades. I did not know. It's really fascinating. Well, it's not fully adopted by every therapist Like it's kind of like one of those things that some or some are pro and some agree and then some of them It's like rudimentary or it's like a very it's like an entry level then they go like they just like discard it It's very I think it's got a hundred years of study. I think no, it's very established But it's not something that like all teach from or.

Because there's a lot of individual, people are individuals. Sure, sure. Like even what you're saying, like you're categorying, you have like five categories, like, well, let's be honest, individuals are so much more, you are so much more unique to just that. Totally, but once you learn about some of the stuff like I am, I'm starting to figure out, figure myself out.

And then what happens is I'll have these strong feelings. Now I'm identifying where they're coming from. And so I attach less meaning to them. Whereas before I put meaning to it, like, oh, this means whatever. And I'm like, Oh, I know why I'm feeling like that. So let me just chill for a second and kind of see what's going on. And you can kind of reprogram yourself around that. Really interesting stuff. I watched this one video and I was literally watching it. And I'm like, I felt, uh, what's the word I want to use? Like, uh, exposed.

Like I'm watching it and I'm like, uh, oh shit. That looks familiar. She's calling me out the whole fucking time. Well, when I, I mean, the attachment, I don't was such a really, I mean, that was such a great relationship. And the, of, of all the podcast interviews and, and people we've talked to and stuff like that, that one probably made the biggest impact on Katrina and I. Um, it was the only episode we've ever, I've never, you know that I've never sat with Katrina and watched a full mind pump episode before until that episode.

Yeah. Wow. Mm hmm. And it was super impactful. The biggest one for her and I was the, um, the love and respect thing. Oh yeah. Because Katrina is Katrina is so unbelievably loving and like so good about, I love you and telling me that like she's like so,

so good about that stuff. And like I've, I've, and it's, I always have told her like, it means nice, but I really don't care. You like it,

but it's not the, it's, yeah, it's not a big deal to me. Yeah. Not like it is to her. Like you see that, like it lights her day up.

If I ever am good about doing those things, like you could tell it changes her completely. And I really could never put my finger on that. I thought maybe, oh, I'm, I'm broken and she's, she's healthy in the way it's supposed to be. And it's like, Oh no, like I desire respect far more than I extreme too. Like it's not even in the same universe. She could not tell me I love you for a year and it wouldn't be a big deal to me, but make me feel respected every day

and I'm on top of the world. Like that was a, and I think her seeing that and realizing that like, wow, she puts in all this work and effort to show and do that. And yet it's not, it's not getting any credit for me, right? And yet the things that really matter, those moments were, okay, here's a moment where I want to feel respected.

Like, can you see those and her being able to recognize that now? And then me also, right? Re-recognizing that that is so powerful for her to show the love. Yeah, once you learn, and I'd say once, as if it's easy, but once you kind of figure yourself out and then figure out your partner, then you can be less reactive. And you can take things less personal. That's the big one, is like, you know, they'll act a particular way.

And if you don't necessarily know what's coming from, it's very easy to take it personal. Like's the big one is like, you know, they'll act a particular way. And if you don't necessarily know what's coming from, it's very easy to take a personal like, Oh, you're distant today, screw you. You know, but then you realize, Oh, I understand what happens now. Why you're feeling distant, you require space. You just don't know how to ask for it. So the way that you, you do it is you just kind of become distant. And then when you give it to them, then you find them come back. And that's like one silly example.

Yeah. But I think that's, uh, you know, that's key. You know, speaking of relationships, uh, I'm super, super excited to talk about this. We, you know, since we started this podcast, uh, we've always been really transparent with our partnerships and relationships and everything we want. It's been such a cool, uh, wild journey. I mean, we were very blessed and lucky that when we built this, that we didn't depend on partnerships.

We early on agreed like, oh, we weren't going to do any advertising. And if we did do any advertising, they would be, you know, partnerships that we sought after or companies that we really loved and like, and we were just going to build it slow like that. And it's so cool to see where it's come, you know, from the very beginning and to see us now partnered with a company like NASM is so full circle. Yeah.

This is nothing to do with the money or anything like that. It has everything to do with like how crazy and full circle this is for me as a trainer. It was the first, it was the first legit certification I got. for me as a trainer. It was the first, it was the first legit certification I got. They taught me a lot of the basics on biomechanics, anatomy, you know, how to train people, program design. Assessment.

They're so well respected. They're the number one national cert, right? In terms of just reach and whatever, the most well respected. So for me, it would be like, it would be like working with 24 fitness or something. It was so full circle. So it means so much more to me at least then just, you know, that we're working with a national.

And there's so particular about how they advertise or who they partner with. That it was like, that wasn't even in a possibility when we first started. Like just, just to get recognized by them too. It feels cool. Oh, yeah. Yeah. Yeah. No, that was really, it was really, really cool for that.

And the way at all for the audience, they know how it played out. We were in Olympia with transcend and any SM had a booth and the two guys that were running the booth had came over and just were like, Oh my God, huge fan of the show this and that. And we're like, really, like we would love to have worked with an SM and we had talked to them a couple of years back and it just fell off. It was like, oh, they didn't understand new media at all. Yeah, they weren't in the podcasting space at that time.

No new media. They didn't get it. They didn't understand like how the advertising worked. And so it just never happened. And then for it to have come full circle, we had a great dinner with them. And, uh, you know, and here we are now doing, uh, advertising. What's crazy to me, because so we sat down with one of the reps, had a great dinner with them and you know, and here we are now doing advertising. What's crazy to me, because so we sat down with one of the reps had a great dinner, great discussion, and the problem that they have, and I realized this, you guys remember like 30 minutes in,

I was like, Oh God, this is a big problem we could solve. He was explaining all the different courses that NESM offers. So many. Everybody knows NESM is a national cert and it's one of the best ones. We're not just saying this because we're sponsored. You can listen to all of our episodes going back to number one. We've recommended them as the foundational certification. Forever, forever.

Yeah, I mean, basically the first thing you go to do. Yeah, so this is legit. We've always respected them. He was going through all the courses and I was like, you guys do what? You guys do that? And I looked at him and I said, you guys have a problem. And he said, what? And I said, nobody knows. Trainers don't know that you offer these different types of courses. All they know is your CPT and your correctional exercise. They don't know you

have all these other courses and services and apps and stuff to help trainers. And he's like, I know, I know, this is one of the reasons why we're considering working with someone like you. So, so I have their, so I have their NASMs. They're obviously their basic CPT model. And then I had what was, and I don't know if it's, what if the acronym or what it's titled now,

correct, no, no, no, I have that one too. I was going to say their sports performance one. So it used to be a PES. Yeah. So they had a PES specialist. Yeah. And then it used to be a PES. Yeah. So they had a PES. And then it turned to like SFS or something like that. I don't know. It's still the same. Right. But by far,

the CES was one of the most powerful certifications. And I was so upset that it took me, I want to say it was like year seven when I finally got that certification. And I wish someone would have told me, I want to say it was like year seven when I finally got that certification. And I wish someone would have told me, as soon as you get your basic CPT, next thing go to that corrective exercise specialist. Because when you hear us talk about imbalances and being able to look at somebody's squat and know what's going on, and then building a program around that, that the value in that and the ability to be able to do that in the first time meeting somebody like, let me tell you, when you, I sold more personal training

being able to have somebody in front of me squat down 10, 15 times and be able to tell them what's going on with their body and then go on the floor and show them a couple of movements and then feel immediate relief or improvement. That is, you can't do that with, like fat loss and muscle building, which is what most people typically come to a personal trainer. It takes months. Yeah, forever.

And so you're presenting them what you're going to do, but being able to show somebody how they move or if they have like say chronic pain in certain areas and it's because of a way they move and then go over and show them corrective exercises to help alleviate that or potentially eliminate that. They can see that immediately. You build value. There's nothing more effective.

I talk about this in our course, so in our trainer course, I make that case. Like if you want to sell training, learn correctional exercise, because in an assessment, you could show someone, you could show nine out of 10 people with chronic pain, some pain relief with the properly with properly applied correctional exercise for that individual. And you'll blow their mind. They'll hire massive buy-in. They'll hire you on the spot.

Uh, it's by far the most of logistically speaking, uh, you know, certifications teach you things like biomechanics, uh, anatomy, exercise application, that kind of stuff, right? They don't really teach you building your business, that kind of stuff, but they, that kind of stuff. Right. They don't really teach you building your business, that kind of stuff, but they teach you kind of the foundational logistical stuff. The NASM correctional exercise specialist one of all the ones I've taken, all the course I've taken, that's the one I've used the most.

Yes. Hands down five. In fact, if you were a trainer and you were to tell me what would be the perfect education to put together, what would be the perfect education that would set me up? I'd say get your NESM CPT, you required that before we can get CES. So go NESM CPT CES and then get our trainer course. If you did those three, I'm going to say right now, it would be great to learn other things, which you can always do.

You don't need to learn anything else though. You've, you are, you've got such a solid base on how to apply exercise, correctional exercise assessments, and then with our course, how to build your business, how to communicate to clients, how to get through those sticking points. Like you'd be done, that would be it. You'd be set, you'd be set with your business.

Speaking of that, it's been so cool. I mean, I've always enjoyed every day coming to work. This is the only thing I've ever done in my life that nine years later, I'm just as excited, but there's definitely a different energy right now in the studio and in the business with the coaching side. It was so cool to see because, you know, so the audience knows too, there was like, there was a lot of pressure and stress from us. We're starting a new business. We're putting out the most expensive product that we've ever put out before. And of

course, we wanted to like over deliver so that everybody's like, oh my God, this is the best thing I've ever invested in. And so even the three day free event that we did leading up to it, there was a lot of pressure of like, hey, we got let's let's really deliver on this. And we talked a lot about what it what it what what could we give in an hour's time. It's got to be substantial. Yeah, that would actually really help people. And it's been so cool to see already the coaches that have had seen like,

I just closed my first $2,700 deal. I was like, literally the next day from the free information that we gave leading into the course. That was like a real good feel good moment for me of like knowing like, okay, it's all good. And knowing that everything that we're going to do going forward to bolster this thing. So it's like, here's where it's at already. And then, okay, now we take all the feedback from the coaches and trainers, what more do you want in it? And we just continue to bolster it. Yeah. And so it's like, now they have that tool. It's like they didn't have that before. And this is just a discipline thing from here on out as to how far they want to take it.

You know, and it's so, it's so great to see people actually writing notes, really taking all that information, putting it right into action and getting a good result. Yeah, Justin, I get to ask you, you sent me a clip of a podcast yesterday that talked about the location of the pyramids and all that. Do you remember what that said?

It was pretty remarkable. First of all, who's that podcast? What's the guy's name? Oh? You talk about the Sean Ryan. He's that one so Sean Ryan was was interviewing this guy Billy Carson, I believe okay. Yeah, he's I think he's called Forbidden knowledge. That's the one. Yeah, that's the one he talked about the placement of the pyramids How it's perfectly in the center of landmass he He goes, the only way you could possibly calculate that is with some kind of satellite

that would measure the topographics of the earth and figure that out. It was also the average, the height of the pyramids is the average of all of the peaks and valleys in the world. He goes, the only way you can figure this out, and I know this about the pyramids. The only way you can figure this out is if you had some kind of like, like, you know, satellite imagery and calculations.

Pretty. Yeah. Graham Hattcock talks about this too. And it's like, there's so many formulas and that you can extract from like the great pyramid of Giza. And just that by itself. And it's so like, they're like're like, how did they figure all this out in terms of all the math and everything that goes into it? Like basically the distance between us, the moon, even the Milky Way and the sun, and all of these calculations you can extract

from some of the measurements within the pyramid and the stone. And it just makes you think. And so the way he described it was like a somewhat of like a stone computer in terms of what they encoded. They encoded information deliberately within these building structures. What does the pyramid have to do with the moon and the Milky Way? So when they figure out, it's a perfect formula for the square root of the distance or something like that. The math fits for so many different things in our

galaxy and on our planet with the placement and size of the pyramid itself. The odds that they would randomly build a pyramid and it would match all these things is impossible. So like the centimeter, and some of these measurements of meters and things like where they... Really? Yeah, it's really hard to articulate, but he does a great job of articulating all of the why of...

So the other thing too is, is it just the sphinx or is it the pyramids as well that have water erosion signs on it? It's the sphinx is what they found for the most part. So it's like water erosion, right? Do you know when water was in Egypt? Way before the Egyptians. So the argument is that the Sphinx was there well before the Egyptians. Yeah. They went and they saw it. Egyptologists are refuting, but yeah, like it's Robert Shock, I was the geologist, I believe, that looked at that and was like, you know, compared it to other water erosion

in stone and other areas of the world. It was very similar to water erosion and presented it and actually got a lot of like accolades and credit from geologists. But then, you know, the archaeologists and the Egyptologists like refuted it. Well, there's just so much we're guessing. Well, because if they, if you don't, if they don't, it kind of just throws a wrench

and everything else. Disgrace all the things. Because they build, they build everything off of that, right? Yeah. Yeah. There's so much we're guessing. Why don't they just carbon date it? Right.

I mean, it's not real. What's that? What's that? That how do they measure? So they have this new way of measuring. It's some kind of radar where they can fly over an area, dense jungle, but then they can pick up the topography of structures and stuff under the jungle.

And so there's like dense jungle that we've never explored that now they could using satellites see, oh, there was a civilization there. And so there's like dense jungle that we've never explored that now they could using satellites see, oh, there was a civilization there. Oh, there's pyramids. Oh, there's cities. Structures they found in South America. Yeah, dude. Hundreds. There's so little we know of past human existence.

Like the theory that they come up with is that like there were definitely advanced civilizations that have been wiped out that existed. Cause we think of human history as like hunter-gatherers for most human history. I mean, I say that all the time, but a lot of them are like, no, they're like, we're just recreating and rediscovering what we've known

like way beyond what we've thought is the beginning of our timeline. And then you connect that to like religious spiritual practices, like they talk about the Anunnaki and these fallen angels that taught humans forbidden knowledge like astronomy metallurgy and stuff like that and you know that that you know that I knew you're gonna like it sounds gonna geek out on this is me Adam is totally not

yeah I gotta be high for that stuff it's gonna be high I'll definitely go yeah why is that by the way I don't know why did you get into weird shit with it Yeah, I gotta be high for that stuff. It's gonna be high. I'll definitely go Because it just it opens your mind more maybe you're just like more more open to ideas and what that we're maybe you're I'm more stubborn If I'm not oh no, that's bullshit. Never seen this Billy Carson. Yeah, those trips me out The amount of stuff he knows. I don't even know these guys you're talking about right now I've never heard of watching these guys. Justin showed me. Yeah Well, actually I've heard a little bit about him the front yeah exactly Like guy, you know that one channel like it's called Gaia or whatever wacky ideas on there Sometimes I'll check that out. I think he has a show in there, but

ideas on there. Sometimes I'll check that out. I think he has a show in there. But Sean Ryan, so you know his podcast, right? He's like an ex, like a military guy. He does great interviews. Anyway, I like his show. He should actually be our shout out, but he does great interviews. But I think what I like about him is he'll ask like very simple, like straightforward questions and then, you know, sit back and kind of let them get into like crazy detail nuance. And so it's like, you know, he asks a lot of questions I want to know. Well, dude, this is so along these lines. I know who this guy is.

Okay. So along these lines, in fact, I was talking to my cousins this morning and they were having, we're on this great, I don't know why early mornings they get into these weird discussions, but my cousin's like, you know, it's, it's, it's probably likely we're on this great end on a white early mornings they get into these weird discussions but my cousin's like you know it's it's it's probably likely we're living in a simulation and so they're going back and forth or I follow them yeah and I said because I there was this one physicist who's also a priest by the way who broke down the odds that the universe came from nothing they did the math they've didn. They've done the math. This is actually somewhat established

physics. The odds that the universe started from nothing, which means time and space came from nothing. And they'll even argue that they say that before the big bang, they'll say time and space didn't exist. So nothing created something. They did the math. And I think it was Stephen Hawking's, you know, that guy that went to Epstein Came up with some of these numbers The odds that something that everything came from nothing the precision of that is well the yes is is equivalent to a monkey Randomly hitting a keyboard and writing every book ever published perfectly without a single mistake He said it's actually the odds are great or better for that than the universe coming from it. So I said that to my cousin and he looked it up

and he's like, that's weird. I said, so what's more, because he was like, well, the probability that God exists is I said, you know what's funny? When you look at the numbers, which one seems more logical that there's like this God beyond everything or that everything came from nothing? And he's like, huh, that's kind of weird. That is weird. When you really think about it, you know. It's weird. It's wild shit. Dude, quantum entanglements just as weird. I'm not even gonna try and explain it.

Yeah, yeah. Yeah, does it. It's insane. Doesn't make any sense. Anyway, oh, you know what we should bring up? Mark Bell, did we talk about his podcast getting taken off? We did not.

Oh, you did. Not on the show. Oh, I thought he did talk about it. Dude, so his whole podcast, which had decent amount of views, subscribers, a big pot is one of the bigger podcasts in the fitness space. What's it called? Power project. So wiped off power cast, power cast taken off YouTube. Has he came out and talked about what he attributes it to? He doesn't know. They gave him no warning. They gave them nothing. They just had a letter. He doesn't know because you know why?

Cause he pushes the limits with a bunch of stuff. That's why he does a lot of political commentary that he started out with his race to the bottom. He sells Kratom, which is gray market stuff. What else has he done on there? That's like edgy. He's definitely pro meat, which is like really bad right now. Yes. I mean, you're just, he's just, uh, he's just flirting.

So I talked, I talked to him and I said, I said to him, and he's, you know, he's a really calm, like pretty cool guy or whatever. And I said, we're probably going to see more of this because election, it's election year, every year election year, since last, the last two, people will get kicked off social media faster and faster. Uh, yeah. You see the censorship really ramp up ramp the hell up. the last two people will get kicked off social media faster and faster. Yeah. You see the censorship really ramp up ramp the hell up. And so, I mean, I bro, that's I'm still, I'm still not,

cause there's, there's podcasts and stuff I can find right now on YouTube that are way worse. I know, but I'm still convinced that it's just like so much of this stuff is put on an algorithm to where it goes. Like, you know, it gets a warning. Say he, he says certain things, whether it's political, whether it's He got no warning, he says, I don't know. Yeah, but I mean, I think they see it get hit enough or enough people will report you.

Probably a lot of the people reporting, you know, also too, but at the end of the day, it's the group of, you know, people dedicated towards that specific leg of the business that decide. Oh, we get it. Well, that's right. I think there's this, again, a group of these people, the algorithm hits all of it, and then it gets four hands on their desk. Present them. And it's like, oh, this guy's been reported for this, he's been reported for this, he's

been reported for this, he also does this, and he's done that. Oh, fuck, get him off. Well, he did. I think I literally think it's like that. I don't think there's like a team of people that are scouring through his stuff and they're just like, oh, fuck, get him off. Well, he, I think I literally think it's like that. I don't think that, I don't think there's like a team of people that are scouring through his stuff and they're just like, oh, we got to cancel him. Well, here's what we know when Elon bought Twitter. Yeah. That for sure it's that, Adam. For sure they go in and they say, here are the keywords. This is what you're going to blacklist.

This is what you're going to make the algorithm reduce their view at their viewership. And here's what the things that you're gonna block. And these, the Twitter files came out and showed explicitly that that's what they're doing. This is why it seems so hypocritical where you'll see one person get blocked and it's something- It's an extreme bias too.

Totally, and so he messaged them. They reached out and you two came back and said, no, sorry. So again though- They didn't give him any specifics. So again though, it's a company that owns- Oh, I'm not saying we should pass a law. Well, that's what I'm saying. I, though, it's, uh, it's a, a company that owns. Oh, I'm not saying we should pass a law. Well, that's what I'm saying. It's like at the end of the day, okay, I always try and, and again, this is me

playing devil's like, it's not me agreeing with it. It's not me, whatever. So supporting the people that did this to him, but it's like, imagine that mine pump has the, the power, the reach of the, the, the amount of eyeballs and attention as Google or YouTube has on it. And we are just inundated with a, a, a millions, okay, of people that we don't align with, we don't like that are what we think are toxic or we like, what do we do to potentially get rid of them out of our ecosystem?

That's not the point. You're missing the point completely. to potentially get rid of them out of our ecosystem. That's not the point. You're missing the point completely. The Twitter files showed explicitly and clearly that the government did through the back to wall what they can. You're talking about government.

I'm not even talking about that. That's what I'm talking about. Yeah, but I can. And YouTube's part of it. Google's part of it. It's a fact. We know this for a fact. This is not now a conspiracy theory.

They literally go in and say, here's what you're going to do. Here's what you're not going to do. Here's what you're going to block. And here's what it's going to look like's what you're not gonna do. Here's you're gonna block and here's what's gonna look like. So that is not a private company saying, eh, we like these. Well, I mean, at the next state of, that's called, that's called. That proposes another release something, you know?

We're the size of Google, you know? We're making bajillions of dollars over here. Our families are all tied to this. And the government comes knocking on our door and says, you do this, this and this, or this goes away. What do you do? I would like to think I'd be more like Elon and say, and do this and say this right here, go fuck yourself.

Go fuck yourself, yeah. And then put it out to the public so they're aware. Obviously I feel the same way too, but it's, you know, put in that position, it's a different story, right? I mean, it's not just you, you're affecting either. It's definitely a hard decision, you know, and like you'll see that where, I mean, there was a sense of that, even with like Zuckerberg and like going through all that stuff. It's like he didn't want to completely say, but he was like, he was very much pressured.

He seemed pretty stressed out. He was very stressed out. Yeah, very stressed out. It was affecting like all of the way that, you know, he's handling everything in the business. Well, listen, we talked about this before, like those guys, all these guys are like libertarian. It's not like these guys are these like. I don't think it was his intent to totally not. I don't think I don't think it was.

I don't think it was for Twitter guy either. He's his liberal or he's as like libertarian as it come. Dorsey. Yeah. Definitely. So, but all of a sudden they have these authoritarian things that happen within their company. It's just like, man. And then, and imagine too, okay, like you said, like,

you know, you'd be Elon, go fuck yourself. I hope I would. But I mean, you say that, right? But then you also have 50,000 employees that you've created a livelihood to that. Okay, you're set because you've invested and you're this and that. So you can say, go fuck yourself

and you're gonna be fine on your- Challenging position. It is, but you know that you destroy 50,000 middle class people's lives because you say, go fuck yourself because you're not willing to budge for the- Now, you know, I'm on the, you know, obviously I'm here

because I'm not in that position. So I can speak this way. Right, right. And so this, and now this is true though. A lot of problems have happened because people have went along. Some of the biggest- It's a this way, right? Right. Right. And so this, and now this is true though. A lot of problems have happened because people have went along. Some of the biggest, it's a slippery slope, right? So that's the biggest Travis season history where because people literally just went along literally how it goes.

Yeah. So I don't know. I just, all I'm saying is this, all I'm saying is it's election season. Yeah. Shit gets heat. It's going to start heating up and you're going to start. Pressure is, yeah, definitely coming down. So speaking of that, do you, uh, so I heard someone say that

they're one of their theories on, you know, obviously what looks like we're going to have a Biden versus Trump again. Right. I mean, Trump for sure is the sequel we nobody wanted, you know, and it's a Biden also Biden also, right? It's like a movie. It's like a shitty movie. I think the sequel is even worse.

You have to watch. Yeah. It's like, it's like, like a shitty movie. It's like a shitty movie. The sequel is even worse. A shitty movie you have to watch. Yeah, it's like, it's like, you don't even know it. Like what's a really shitty movie? You can think of it right now. They're like, part two. Yeah, yeah, yeah. And you're all gonna watch it, whether you like it or not. I mean, what is it?

There is no other alternative than Biden. Water World part two. Yeah, yeah. No! They don't even have like a, maybe second choice. Biden, if he steps out or gets pushed out by his own party, then there is, then they'll, then they'll run apart primary. Okay.

Then does that need, does that need to happen soon? No, no, that should could happen up until the, I mean, the, ideally they'll give it some time, but ideally what they want to do, here's, here's typically what they do. They want to wait until the last minute because the primary process damages a lot of the whoever the winner is going to be. Yeah, because they're all beating, mudsling with each other. So they want to kind of wait and then boom enough time to like, okay, here's our guy, girl. That's the part I can't stand. You know, that's the part that is so hard for me to swallow with

politics is like, even what we've seen right now with the right with everybody with the Trump, like all these guys, maybek was defend defending Trump to appointment but DeSantis and all these people they were fucking sling mud slinging on him and now they're all game I know so come on dude like why didn't you stay that way from the beginning I have more respect for you Camelon Biden remember like yeah they were like heated league back and forth like she was throwing all kinds of shade all them. All of a sudden, I wonder how many vice president.

Okay, bye. Take us that further. How many people on the right and left behind closed doors are like that? 100, bro, you had me be. I was pumped. I 100% fake world. Yeah.

Think that they're all, okay, it's your turn. You know what I'm saying? We're gonna let you do that. And there's certain unwritten rules that maybe they don't cross, you know? But then the rest is like, hey, let's not talk about, we went to Epstein Island. So I told you about an unwritten rule. You all can agree about that. I told you about an unwritten rules that maybe they don't cross, you know, but then the rest is like, Hey, let's not talk about, we went to Epsions Island. So I told you about an unwritten rule.

You all could agree about that. I told you about an unwritten rule that from somebody who has intimate knowledge of that. So I think that's true. That one of the things that you're not allowed to touch is like the, their real families and that a lot of these fucking people that have ran for president, like the family that we get presented is not even, not even their real family. No, they got their real family. No, they got another fucking family somewhere else

that they have kids with and they have, and that this is their political family. That is what is in the public's eye. And that that's part of the game is like, you don't go there. Why are you messed up? He should have got real. By the way, did you guys see who is that guy Soros? Not George Soros, but I think he's one of the Soros family.

Did a tweet or a post that now that a lot of conspiracy theories are like, he's calling for Trump's assassination. Have you seen this? No. It was a post. It was a post. Maybe look it up. It's, I don't remember what's first name.

Oh, you show me. There was like a bullet. It was bulletproof glass with the bullet hole through it. And then it was money on the next one. And the money adds up to 47, which is, yeah. Oh, wow. Yeah, dude. And everybody's like, he's calling for whatever.

I'm like, oh my God. Oh my God. So I was bringing that up, because that's gonna ask you. I saw this, someone put out this theory that Biden is either, he's not stepping down, but he gets pushed out maybe. Yeah. And, uh, and Michelle Obama goes.

If Michelle runs, and if she makes Gavin her VP, then they'll win. I don't think anybody could beat that. How late would they make a massive maneuver like that? Just before, I mean, they could do it right before- So supposedly she started to do podcasts. She's just all of a sudden starting this podcast circuit. Now I have no idea if she's going to approach the book or whatever. The rock too.

Did you see that? No, I didn't see it. Oh yeah. But I've, I remember when I called that, that's, that's on air like fucking six, seven years ago. I said Michelle is liked probably as much or more than Obama. She's a female. She's minority, articulate, you know, intelligent.

She's associated with. Yeah. She's beloved. But we love Gavin, slime back, garbage. Most people know this, but a lot of people like, a lot of people don't know him and he presents himself pretty well. Plus he's like a dude VP to the female, it's like the perfect, like if you were to write out like, what am I going to, you know, what can I do that'll be hard to beat? It would be that.

That would be it just, I mean, God. Gavin, Lord. Yeah, right there Gavin, the Lord. Yeah, right there. Alex Soros. Last year, the crime and inflation crisis largely evaporated. So did the leading theories about what had caused them. Bullet hole, and then $47 right there. And everybody's like, what is he trying to say?

That's interesting. Weird, right? What a weird tweet. I mean, it is crime and dollars, but the fact that it adds up to yeah, $ 47 or whatever is kind of weird. So the question I have is, is crime and inflation crisis largely evaporated? Yeah.

Yeah. Tell that to the people down at the grocery store. Yeah, I know. I know. That's crazy. I know. I love the... Did that just go out?

That went out like two days ago. Oh, yeah. And everybody's, yeah. I mean, these are all conspiracy theory stuff, you know, type of deal. I think, by the way, if, if not think, I mean, I think all these candidates are always at risk, right? Cause politics is so divisive. Yeah, yeah.

There's people that are so, they're already on the borderline of crazy. Then they get caught up in all of this. And then they think that they're gonna do something amazing by trying to harm somebody in office, which is just absolutely terrible. Have we ever had a poor politician? A poor?

Yeah. Like money poor. Yeah. Yeah. Like somebody who came from like nothing and actually doesn't have, have a lot of money at the time. Like Carter, wasn't Carter a, uh, wasn't he? He was a farmer.

Was a farmer, right? Peanut farmer. I think he was well off. He was. Oh, was he? Yeah. I don't imagine you could get that far, you know, without being like completely funded. Yeah. I don't know. You know, the, you know, without being like completely funded. Yeah. I don't know. You know,

the real people's champ like that. You know what I'm saying? Like somebody who just comes from like nothing, like, like a blue collar does, like this doesn't, doesn't have all this power and money behind them. Makes sense. Yeah. What you're looking for is like some angel to lead us, which is not, they don't exist. Yeah. No, but first of all, if they did, they wouldn't want to be present.

They would, you know what I mean? They'd be like, hell, I'm not getting into this type of stuff. Anyway, crazy stuff. Hey, I wanted to say I've been using, you know, I've been doing the Juve on and off. Yeah. I've been consistent with them pre-workout. It legit improves the pump for pre-workout, for sure.

Katrina and I used that having sex the other day. Wait, wait, hold on. What? Yeah, the red light. You give me a better pump? No, just, I mean, I figured like, massive pump., hold on. What? Yeah, the red light. Did you give you a better pump? No, I just, I mean, I figured like massive pump. Wait, while having sex? Yeah, yeah, yeah.

We've been trying to use the red light more, and then we got the new juve and stuff like that. So your window to the faces outside looks like a juve. I mean, we turn all the lights off, but the juve actually has this nice, so it has this nice, this kind of nice color light to it. What? Yeah, what you're doing, what you're having sex.

I'll try it. Yeah, I don't know. I don't know if Juv will appreciate that commercial. It is a Mazzo dial-in. Just keep it real. Like I said, I got a better pump. So yeah, yeah, no, I mean, that's, maybe that's going to be our new thing here. We're like, we're trying to figure out like,

oh, how can we incorporate the Juv more consistently in our life? And so then, wow, it just turned on every time we have sex. All those two minutes add up. You had to change positions. Hold on, I can get the right side hanging. Face this direction. I'm telling you get the right side. I'm going to face this just the right direction. I'm telling you the juve pre-workout for my joints and for pump.

Try it out. It makes a huge difference. You can feel it. Huh? Yes. Oh, interesting. Oh, you know what I'm literally shining on the body part of my train too. You know what?

I haven't seen any science to support this, but I actually feel like right afterwards, just my skin looks better. It almost looks like I had like a real light tan, right after one time. Blood flow. Oh, really? Yes, that's what I'm trying to tell you. It's blood flow.

So it's- That makes my skin look like that? Yeah. It doesn't look flushed, but you'll know. No, it doesn't look flush at all. It looks like it almost looks like I have a, like I just went and got a little bit of sun or got tan. Yeah, yeah, yeah.

Just real, just a nice amount of it. like it always makes my skin look better. Yeah, right after No, I did it on my my my back hit a back workout did on my delts did a delt workout and you could tell you Could tell you get a better pump. I've done enough times now where I can tell I'm using a lot now that we have the new ones That we all got I also have it set up to where because I think I like the portable stand thing that we have now with these were I Told you I've always wanted, now how much does glass window dilute the effect of it? Do you know how much, but I'm sure it does. And of course it has to some of them, but it's got to help some still, right? Sure.

Cause that's, I put it outside the sauna, my shower. So I have a glass, I have glass windows for my shower. And so I set it right there. And so what why I'm shower and I can just turn it on right there. Not a bad idea. Well, remember I told you I was always trying to find a way to do it with a shower and I can't, I mean, I can't put it in the shower because it's gonna get wet, but I can put it against the glass that's right there and shining into in there. Yeah. And that's so I know I'm obviously

getting some of the benefits, but I wonder how much is diluted to the cloud. Not how you're doing for sex though. That's, I mean, that's the winning way to do it for sure. Yeah. Good excuse to have more Hey, we need to go juve. Yeah, exactly. Yeah, it's cold Consonantize code when we leave a party the red light goes on. I know what time yeah All right, shout out do your your Shawn Ryan guy. Yeah, Shawn Ryan. So his podcast a lot of great interviews I think you guys really enjoy Ryan. So he's podcast, a lot of great interviews. Um, I think you guys really enjoy it. So he, by the way, uh, somebody sent me the CIA guy that was on a show recently and

said we could have them if you wanted them on the show. I didn't even know that was Sean Ryan in the first place. Okay. I'll send them over to you. Send them over. Yeah. And then I'll have a Courtney look up, look them up. By the way, it's a Sean Ryan show and Sean is SHAWN. and you look up, look them up. By the way, it's Sean Ryan Show and Sean is SHAWN. Hey, Mind Pump has just released

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go to mind pump fitness coaching.com and then use the code 200 off for all of that. All right. Back to the show. Our first caller is John from Virginia. John, what's happening? How can we help you? I'm from Atlanta, but thank you for taking my question. Um, a little bit of a backstory. I used to be a runner, a distance runner.

And so for most of my life, that was my main source of fitness. And it was a hobby I liked a lot from my teens until my late 40s and then I wore out the cartilage in my hips especially my right hip so I had to have a surgery called a hip resurfacing and they put a cap on the femur and if that surgery goes well you're supposed to be able to continue running but for me it was it was unsuccessful the surgery is about two and a half years ago and you're not running experts but I've it looks looks like I might not be able to really continue to run for the rest of my life because I get pain in my hip. So I've transitioned to weightlifting a little more.

The reason that running was so important to me is because it helped a lot with my mental well-being, anxiety and things like that nature. I sleep better when I work out and exercise. And so now, you know, as a gym rat, I sometimes feel like I don't, I want to work out even more than my body allows. I've heard you say a lot of times that you shouldn't work out every day, you need rest and recovery. Of course, I know that. I think one of the reasons you said people shouldn't work out really hard all the time is because they might burn themselves out and get discouraged and stop exercising altogether That's not but that's not gonna be a problem with me

I'm very highly motivated and so I've had periods where I'll go, you know 20 days in a row without taking a day off I alternate muscle groups, you know, so I know to let certain muscle groups to relax but I want to know if you can give me permission to Work out every day consistently and give me some ideas about how I can do it without getting injured. Cause I have had some minor little injuries. I got a little thing in my forearm.

So when I pick up a bar ball, it hurts and that changes the exercises I want to do. And I've had a little thing in my shoulder. So I know if you work out a lot, you run the risk of hurting yourself. And that has happened a little bit on my shoulder. So I know if you work out a lot, you run the risk of hurting yourself. And that has happened a little bit. Yeah. John, you, you had, you said something that I think is so important, uh, about

your, the, the mental side of what exercise does for you. And so if you were a client of mine before I answered this question, I would, I'd ask another question to you. And that question would be, which one of these things is more important to you? Is it more important to you that we do what's best and optimal for your body for the best results, aesthetically, health, strength wise, or do you want to do what's best for you mentally and what you enjoy the most? And that is what I'd want to know most from you, because how I guide you from there would would be dictated by that answer

It's I think it's a bit of both I don't sorry I don't have a more satisfying answer, you know that like I mentioned the anxiety the sleep is impacted by my workouts and I know that when I am hitting the gym hard or when I used to run Everything else would fall into place and I was just living I am hitting the gym hard or when I used to run, everything else would fall into place and I was just living a better, more optimal life. But I like the fitness aspect too. I don't mind feeling fit and feeling good about it. So I like both.

You don't have to pick either or there's a way to do both. But before we get there, we gotta take a step back, okay? What is the feeling you're looking for that you got from running or that you get from exercising every day? Let's start there. Sense of accomplishment, What is the feeling you're looking for that you got from running or that you get from exercising every day? Let's start there. Sense of accomplishment, sense that you're doing something you're kind of good at it

and doing it at a high level. Ironically, even if I spend a lot of time working out, that actually helps me be more productive because I got to be careful about how I organize my time if I'm going to do an hour and a half in the gym every day or two hours. Yeah. So, I like that aspect of it. Well, listen, I can relate very closely to what you're saying and you're speaking truth. This is true.

Activity does have physical effects, but there's also mental effects. Now, if you go too far off, then you will negatively affect your mental health as well, right? If you over train too much, it affects your sleep and your hormones. You start to injure yourself too much. I'm sure the fact that you had to stop running probably was a struggle that

you've had to really work through and overcome. So we don't want to go there. Right? We don't want to get to the point where this becomes an abusive, uh, relationship, uh, with exercise and then you lose everything. So look, here's a deal. What you're looking for is this feeling of accomplishment. I did something hard and makes me feel good. It organizes my day. It's this powerful, encealitic, antidepressant,

pro-productive activity. But if that activity starts to damage you to the point where, not only can you not do anymore, but then it starts to become detrimental, not only do you not do anymore, but then it starts to become detrimental. Not only do you lose the ability to do the activity, you now have lost this very powerful tool, and then you're way backwards. So there's a way to do it.

And the way to do it is you have to modify intensity and movement and train appropriately if you're gonna train every single day. What you don't wanna do, and I used to see people do this all the time, in the gym, like you get the meatheads who, you know, they're bench pressing and they don't want their bench press numbers to go down. So the next thing you know, they're wearing an elbow sleeve and the next thing you know, they're using icy hot on their shoulder and then they're taking ibuprofen.

You know, I know guys that would take anti-inflammatories pre-workout because they just wouldn't, they didn't want to slow down or train any differently. And so this would cause them problems as well. I think we lost them. No, he's still here. Can you hear me, John? Yeah, you were shaking for a second, but I can hear you now. Okay, good. So what you don't want to do is compromise this incredible tool that you've discovered that you've been working with for so long. So here's the deal. There's, there's, there's three things that you can manipulate. Well, let's,

let's, let's look at four. There's four things you can manipulate with your training. There's the type of exercises and things that you do. There's the frequency, how often you do it. There's the volume, right? Which is how long you do it, how many sets, that kind of stuff. And then there's the intensity, how hard you do it. Now the first one that I would manipulate, the first two that I would manipulate for you are what you're doing, so the type and the intensity.

Those are gonna be the big ones for you. So you can exercise every day so long as you're doing the right complimentary types of movements. In other words, if you start to develop movement pattern issues, you get knee pain or whatever, okay, let me find exercises that solve the root cause of this knee pain. So let me try different movements. And then the intensity, like you can work out every day.

You can work out twice a day every day day so long as the intensity is manipulated appropriately. So I would look at forms of activity that are a little bit more recuperative and throw those in. Mobility workout days are one, swimming for a lot of people is a great form of cardiovascular activity. It seems, if you look at the injury rate with swimming,

compared to other forms of cardiovascular activity, it's like way down the list, probably because you're in the water, it's buoyant, you're, and there's lots of variations of swimming, unlike running where it's the same movement over and over again, there's like different strokes you can do. The ice to train a guy that used to swim like two miles a day

and he would alternate between like freestyle, butterfly, backstroke, doggy paddle. He'd do all of them and it prevented him from developing issues because it wasn't the same repetitive thing over and over. And then with strength training, do you have any of our programs? Yeah, I don't know. I have a, I can I tell you real quickly my five day cycle. Yeah. You can tell me your split, but I'll tell you I'll give you a program That's better, but go ahead

And then I do light legs the leg workouts are like so don't aggravate my hip Then I do back and shoulders and then like legs again, okay, I repeat five-day thing So I'm giving them muscle groups different times to rest. Okay. How long are you in the gym for? different times to, to rest. Okay. How long are you in the gym for? About an hour of lifting and then maybe 15, 20 minutes of stretching, stretching into a little core stuff, a little core and a little stretching every day.

There's a lot that goes into making a cake. What you just told us is you use out, you use eggs, flour and sugar, but that doesn't mean you made a cake, right? So your split doesn't mean a much, doesn't mean much to me. I need to see, I would need to go with you in your workout. See what you're doing. So what I want to do, John, is I'm going to send you a program that I think will be beneficial for you. I'm going to send you maps symmetry.

Symmetry is going to help balance the body out, follow it like it's laid out, and you're fine. And I believe how many days a week is symmetry? Is it five? Oh, yeah. It's like four or five. I think it's four. Yeah.

Four. Now, on the other days, you could do mobility, you can swim, you can do any kind of activity that seems to feel recuperative. Like somebody like you, I'm looking at, you look healthy. I think you wrote down your age here, you're 53 years old. You really just gotta be smart with the kind of training, the combination, the intensity.

Don't let it get away from you to where you start to compromise, like you're talking about this pain on your elbow. Don't, you know, say, okay, well, what I'm going to do then is I'm going to, I'm going to keep doing the same shit that hurts my elbow, but I'm going to try it this way. Like you just got to work with your body. And when you figure that out, John, you'll never have to stop working out. You'll work out every day and you'll be fine. But you got to manipulate those, those things that I said. So I'll send you a program, follow it. I think it'll help you a lot. If there's a movement in there that hurts you,

then avoid that movement, see if you can modify it, and then try other forms of activity that are more recuperative. I like swimming, I like yoga, I like hiking and walking. Those are all activities that seem to be more recuperative than running tends to be. Yeah, I mean, there's nothing wrong with staying busy

and active and exercising consistently and frequently, but you have to consider these other, these other acute variables and especially the intensity piece. So I know, you know, a very go-getter type person like yourself, and I can relate some as well in terms of getting after it intensively, you know, that's where we get into sort of the waters where it's going to kind of turn and it's not going to be necessarily beneficial to be in that state all the time. So to be able

to kind of flux in and out intensity-wise and be able to check yourself because a lot of times when you get into these exercises, it's like, I got to do it in spite. I got to get to these reps in spite of, you know, what my body's signaling to me. So to get a little more in tune with that and like figure out what the right dose is for you, that's where you can do it for the longevity to where it's not going to have like the detriment in terms of like affecting your hips and affecting, you know, you in a negative fashion. All right, that sounds like sensible advice. I appreciate it. You got it, man. Thank you for your... Yeah, no, John, I love our program though. I love our program.

I love you, you've been listening to the show, John. Oh, maybe about a year, a year and a half. I don't listen to every episode, but I listen to a lot. I usually skip to the, I like these leaders, or these Q and A sessions. Excellent, awesome. I like a lot, these Q&A sessions excellent Thank you, man. Thank you. You won't have to stop working out John. I promise. I don't want you to yeah You do it the right way. You'll be able to do this forever. I'd love to hear back from you as you go through the program

Okay, I'll give you a feedback. Thank you so much. You guys are really kind. I appreciate you. Thanks John Have a good Yeah, that's that's I don't know if I agree with your advice. What do you think? I just think that he need, I can, can't you smell the like kill yourself intensity, like, of course, come on. And telling him that he could potentially have both is a lie. But you can't have both. You can't be the guy who thinks he can just push his body to extreme levels. Yeah.

But that's what he said first. That's why I said, I would ask you what you, what you, what is more important? You, and that's what you're going to get that. No, not what I said. Yeah, but that's what he said first. That's why I said, I would ask you, what is more important to you? And that's what you're gonna get that. No, no, no, no, no. You can have the mental and you can have the physical at the same time. You cannot beat the shit out of yourself. Yeah, that's the part that you gotta understand.

That's what I was trying to say to him. But you can definitely have it to where you feel good mentally and also have a healthy body. In fact, they're not separate. They're the same. That type of client is so disconnected from what makes their body. That's like a cortisol junkie. Totally.

They interpret the spike in cortisol as good and healthy for them. They're so disconnected. And then you tell that person, like, back off all the intensity. Well, I can't wait to hear how isometric you go for this guy. Yeah. I'm going to doubt. Well, let's put it here for him. I bet you money he doesn't finish phase one. Well, if that's the case, then that's the intensity. Well, I can't wait to hear how isometric go for this guy. I'm going to, I'm going to doubt your money. He doesn't finish phase one. Well, if that's the case, then that's the case,

because it's that's such an extreme difference from this guy. And part of it, a part of this transition that he's at in his life right now is accepting that he's not 25 years old. He can't go all, he can't go to failure. He can't train intense, you know, because he said it like that, that man, when I train that way, it gave me all these things that I felt. And so he wants both, but both are not real. Yeah. His training has to look way different than it ever has before. And it's going to feel different from you.

You're going to walk out from, uh, from a symmetry and it ain't going to feel like when you accomplished a 15 mile bike ride, he'll only do more. Yes. Well, that's good. No, this is good. I hope he hears this, this, this back half, but the myth is that you have to sacrifice the mental health effects for this person. Yeah, you know, that's that that there is, they're not the same. They're absolutely the same. There's a bad relationship. So I said, that's right. That's right. There's, there's a, there's, and there's a disconnect there. So that's why I asked him, what are you looking for? The intensity piece is the biggest.

Yeah. To focus on, is reducing. That client has an attachment to a feeling that he wants. And telling him that he can have both is going to make him think that I'm going to get that feeling that I've had in the past while also listening to these guys on the way to train. And he's not going to. No, no, no, no. It's going to be a different feeling.

It's not the same feeling. No, there's abuse. There's a feeling from the abuse that you have and there's a feeling from good. This is right. Our next caller, Sam from France. Sam, how's it going? Hey, do I have any man? It's very good to see you guys. I appreciate you taking the time for me. So first, I would like to thank you for all what you did for me and others.

So this podcast has really been helpful to me and getting real life advice from you is really cool. So thank you. I had a question regarding maps performance phase four, performance phase 4 regarding maps instinctive intervals. So it says in the blueprint that you're supposed to do the warm-up two to five minutes, I think, before the sprints, but I didn't really get whether it was supposed to be before each interval or before each set, so to speak. Well, the warm-up itself is most beneficial in the very beginning. So you can do a lot with dynamic warm-up to kind of prep yourself up for sprint. Sprinting itself is going to take a lot out of you in terms of like, I would spend the extra amount of time, like even if it's up to 10 to 15 minutes beforehand, kind of ramping your body up

because of the impact and so much stress. And so for what it highlights is sort of, um, you know, that beginning before you get into the sets with, um, with the sprinting, I would, I would just make sure you spend an excess amount of time warming up with that, with the dynamic warmup. In other words, you warm up and then you do your workout. You don't have to warm up before every sprint. Yes. Not before each interval. And are you asking it?

Cause I see further down in your question that you are trying to work on getting an astagrass type of squat. You've been doing combat stretch in 90, 90. And is that question coming up because you're wanting to know if you can do that in between all these sets? Because if that's, we tell me. This one was the mobility between sets was rather for more traditional type of research sizes. So, for example, right now I'm following my aesthetic and between my The mobility between sets was rather for more traditional type of exercises.

So for example, right now I'm following maps aesthetic and between my focus session exercises, I just go into the squatted position and I try to spend time there. So I was asking myself if it would be beneficial or maybe it would not let me recover as much. Yes. No, it's totally okay. I would take it away from your rest period though. If you need to rest for two minutes, then the mobility doesn't count. So you do the mobility and then rest.

Rest is rest. You don't do anything. Okay. The only reason why, the only reason why, okay, so there's, there's a little bit of nuance there, right? Like you're, if it's focused sessions, so if you're doing like tricep push downs, and you're resting in between and you got down and you did some combat stretching while you're resting, that's not a bad thing. Is it going to maximize your tricep push downs and would you get more gains from it than being fully recovered

and rested and like, we're not a fan of people doing things in between sets. So that's not going to be optimal for building your triceps. But if I have a goal, like I had this exact same goal with the combat stretch in 1990, it took, it took precedence over all the other things. So it's like, if this is a moment where if I can do this and I wouldn't do it, if I don't, I'm going to do, I'm going to do it right now. Yes. I'm not going to get the biggest triceps because it's not, if this is a moment where if I can do this and I wouldn't do it, if I don't, I'm going to do it right now. Yes, I'm not going to get the biggest triceps because it's not the best way for me to do my focus sessions on my triceps. But it's also a way for me to make progress on my combat stretch in my 90-90.

And so I'm going to, you have to give and take a little bit, right? You understand what you're doing is you're not doing what's optimal for you building your arms or whatever you picked for your focus session, but you are frequently doing your combat stretch in 99 and more. Now, in a perfect world, you don't do it there and you add the frequency throughout your day. That's in the perfect world. But if I had a choice where you said, Adam, I'm going to do combat stretch 10 times today. And five of the ways you were going to do that was going to be in the workout between sets. And then you either have to choose you do those five or you don't do those five. Well, I would rather because that's a major goal of ours is to get down there. I'd rather you sacrifice that that's not the best way to do focus sessions and get the five more times of doing combat stretching. But if I had the option as your trainer and I said, Hey, I need you to do this 10 times a day. And I was like, do your workout the way it's laid out. And then what I'd like you to do is on the hour every hour for the rest of the day, get down there and do the combat stretch and you would do it. Well, then that's the better

situation. Does that make sense? Yeah. Okay. Excellent. And for the cannibal complex, I don't really understand if I had to keep the same weight. Yeah, so I saw that part of your question too. So in terms of the kettlebell complex itself, it's set up and this is this is a conditioning phase. So what you want to do is make sure you find kettlebells that you can press overhead. So you are going to keep the same weight consistent throughout the entire complex because you're moving from one exercise to the next to the next, basically without rest and making sure that your form doesn't break down. So that's the one stipulation to this whole thing is like, yes, you're going through a bit of conditioning,

but that doesn't mean that if your form deteriorates, to keep pushing through it with bad form. So you set it down, and then you keep working on being able to do that with perfect form throughout the amount of reps that are indicated. But yes, keep the same weight through each exercise. Okay, so I did it wrong then. Okay, okay, that's okay. It's good to ask, yeah. Yeah, okay. And I had a maybe if we have time for a quick programming question. Yeah, let's do it. So I did anabolic advanced when it was released. It was maybe not the best choice, but I saw

great gains from it. It was my first maps. And then I did anabolic performance and I'm on the last two weeks on offer. I said it. So I was wondering which program would be best next. So I have many, many others. So, Oh yeah, maybe strong, maybe symmetry, strong or symmetry or power lift. Yeah. Three would be what would excite to you most like you're more driven by aesthetics or, or performance or lift and real heavy weight. Uh, I was very driven by aesthetics, but I'm trying to get away from this.

So, hmm, I mean, more performance focused. Go power lift. Power lift. Power lift. focused. Go power lift then. Power lift. Yeah, power lift. Do you have power lift? Do you have it? Yeah.

Oh, Sam. Good man. Are you in our form? Champion. Can we give you something? No, that's it. All right, let's put him in the form. You're only 18, huh?

I'm 19 since January 6th. Good for you. Yeah, good for you doing this at such a young age. Thank you. Are you trying to pack on muscle? You're trying to build muscle or what? Yeah, how's your diet? Yeah, exactly. How's your diet? Really good. I'm very maybe a bit neurotic, but I

I ate my protein and I 3700 calories per day 4,700 37 it's good red calories for the 4700 3737. That's good. Oh, then them teenage metabolism. Hey, do it for you. Hey, listen, you are on the right track. I wish I wish I knew what I know now at your age.

So you're doing everything right, man. Keep doing be consistent. Don't succumb to the, you know, you want to get there faster and do it. You're fine. You're doing great. You're gonna, you're gonna, you're gonna see great results. Gradual and do anything. You're fine. You're doing great. You're gonna, you're gonna do, you're gonna see great results over the years. You're just building on. That's right.

Thank you. I really need to do it. That's you got it, man. Thanks for calling in. Yeah. Thanks. I love young man doing all those things. I love when we get like young teenage kids. I mean, he's actually and he's been probably listening for a while where

he's got all the programs. Yeah. He said he ran he ran anabolic advanced anabolic performance and he's in so well over a year. Yeah, I wish he didn't I wouldn't give him something I know the forum so right bought all of it already. That's awesome. Thanks, Sam. Very cool Our next caller is Landon from North Carolina Landon. What's up, man? What up? How can we help you? Hey guys, man, this is so cool. Let's get to talk with y'all today. How are, what's up, man? What up? How can we help you? Hey, guys, man, this is so cool. Let's get to talk with y'all today. How are you doing?

Good, good. I'm doing all right. Call her from 2022. We've been on here already? What's that? I said, have you been on here already? Yeah, yeah. So I spoke with you guys back, I think,

towards the end of 2022 about clean bulks versus dirty bulks and have tried my best to go the clean route. But that's partially what my question is today. And I know your guys time is really valuable. So I want to go ahead and jump in if that's okay. Yeah, let's do it. Do it. I sent a pretty lengthy question. I'm not going to go through all of that because it's a it's a lot, but um, there's a bit of an update since I sent that. Did you guys see my question? Yeah, we're looking at it right now. We can see it. You can give it, go ahead and go, go through it a little bit just for the

audience so they can hear what's going on. Okay. Sounds good. So basically, um, I've cycled through a decent number of, uh, max programs, um, which by the way, are all fantastic expertly programmed and written and I see immediate strength gains on each one I do. So I ran through anabolic performance, aesthetic, and then went to power lift. So explosive strength on power lift. And then I had to stop strong midway through.

My joints were killing me. And I just needed, I think, something different. So I switched into symmetry to end the year. And that ended up being really good, felt great, which by the way, anyone who's sleeping on symmetry, that is an amazing program. And on the five by five too is awesome. So that was great.

And now for 24, I'm basically just trying to cycle anabolic. I just started that over. And just gonna see if I can ratchet off the strength gains throughout the year. But the main question, man, is I don't know if it's my body type, hard gain or what, but it is a beast to try to put on lean body mass. I can increase body weight. I mean, I love to eat, but putting on true lean muscle seems to be hard.

So just, I just basically want to spit ball and brainstorm ideas of what I'm doing wrong because I know the programming is amazing. The work's being put in just trying to figure out what's going on. I don't okay so let's let's back up here for a second. When you first started hold are you first of all? 32. Okay so you're 32 years old and when you started lifting weights what was your lean body mass at and what's that? What are you at now? Like what kind of gains have you made over the over the period of time you've been lifting weights properly? Oh

Goodness, I mean I was an athlete play basketball growing up So I've started like sophomore year high school and couldn't even you know bench Barely the bar So I've gone from you know the 25s on each side is a Barrelstone to now hitting 280. So I've made strength gains. How tall are you? 65. So you're 65. Were you 65 in high school too?

I was about 63. Okay. So I grew up in college as well. I remember you know. Yeah, bro, you've made, I mean, you've made incredible progress. Okay. Here's what happens. Now we're going to break down what you're doing to see if there's anything we can change, but building muscle is a slow, long process. And the first couple of years, it can happen pretty quickly if you do everything right. So, you know, packing on 15

pounds of lean body mass is what a lot of guys can do with good training and good diet within the first maybe two or three years. After that, it gets really tough. Genetics play a big role. Now you're obviously a tall dude. You're six, five. You're built like a basketball player. It's probably going to be a bit tougher for you to get any body mass.

Yeah, but your strength is fucking amazing. A guy that tall who could bench as much as you can, what's your squad at? 365 right now. Bro, you're crushing it. Yeah, you should. I've had it in the fours before, but it's dropped a little bit.

Wait, you've got up to 400 pound squad at 6'5", under 200 pound body weight? Yeah, that's unreal. 420 was my highest, but it drops. At a body weight under 200 pounds? Yeah, that's insane. Yeah. Bro, that's amazing. Stronger than I was. Yeah, you're doing a 200 pounds. Yeah, it's insane. Yeah. Bro, that's amazing.

Stronger than I was. Yeah, you're you're you're doing a great job. Yeah. So yes, you know, did you see in his thing too? Like, so he admits that he's got a little bit of body dysmorphia, and that's kind of what's going on. Yeah, you have you have a distorted view of what what you've really accomplished. I mean, you really have done incredible, incredible work.

Yeah, you've done great. Um, everything seems to be, how's your energy libido? It says here, your sleep is good and all that stuff is libido, good energy, good. Yeah. All that's good. Uh, the only time that dropped was towards like phase three of aesthetic. I was definitely over trained in, um, but overall, man, I feel, I feel great. And your body fat percentage that says here's a 13% Yeah. I'm back down to about 10 now. Oh, bro. You could, you could, yeah, I feel, I feel great. And your body fat percentage that says here's a 13%

Yeah, I'm back down to about 10 now. Oh, bro, you could, you could, yeah, you got to eat more. So I can find, you know, it's interesting. When was, when was the last time you actually ran a cut? I'm in one now. Like I was in a slight bulk, most of 23, but I've been cutting probably for six, eight weeks. Oh, time to go back on a bulk.

Yeah. Going to bulk. And here's something too, with, like you're really lean. I can, I mean, I can see how lean you are here in your numbers. They're phenomenal. What you're doing. You could afford to put some excess body fat on. So with a client like you, what, and I've been exactly in the shoe, we have,

I think, you know, I remember when we first met and we talked the first time, I think I related to like some of the challenges that you had and stuff like that of trying to put weight on. And I don't know if I told you this back then or not, and we talked the first time, I think I related to like some of the challenges that you had and stuff like that of trying to put weight on. And I don't know if I told you this back then or not, but one of the like rules that I gave myself when I was really trying to put on size and was struggling to do that was I would allow myself to have some of the foods that are not ideal for me, you know, the popcorn, the candy, the ice cream, these things like that after I hit my macro targets. corn, the candy, the ice cream, these things like that.

After I hit my macro targets and what that did was it helped. Okay. I got, I got what my body needs to build and build, put on the muscle like I want now because I'm not very hungry, but I could have some candy or I could eat a, I can always eat a bowl ice cream. And I'm always up for that. Like those, those type of things helped me push beyond on the calories. The mistake I would make when I was younger and didn't know any better is I would, I would say okay to the candy and the ice cream.

And then when I found, when I started tracking, I realized, oh shit, I'm just eating a ton of sugar. You're not hitting your protein. And I'm not hitting my protein intake. I'm missing what my body needs to build muscle, but I'm over consuming on calories. And so I'm just putting body fat on. So if you give yourself a little bit of that freedom of allowing yourself some of these hyper palatable foods in

to help push the calories up, but discipline yourself to not until I do this, not until I train, not until I hit my protein intake. If I check those boxes, it's on. I'm gonna enjoy some of those foods. Yeah, and I'm gonna get into some other stuff in your question, you just gotta eat more. And look, for me, I'm older enjoy some of those foods. Yeah, and I'm gonna get into some other stuff in your question You gotta eat more you just gotta eat more and look for me Now and I'm older now, so it's different

But you know when I was younger and my metabolism was like yours. I'm not as tall as you but I you know It was like I would just it was so hard to gain weight For me I had to I built the most strengthened muscle when my body fat percentage was around 1415 percent. Oh, okay. Okay, and by the way I built the most strengthened muscle when my body fat percentage was around 14, 15%. Oh, okay. Okay. And by the way, 15% is a good body fat percentage to be at. 10% is lean.

I mean, that's like, you can see your abs. 15% is totally fine. If I tried to pack on mass and stay 10, 11% body fat, especially when I, when I was younger, it wouldn't happen. I'd have to push the calories and allow my body fat to creep up. But man, I would get stronger and I would build muscle and then I would cut down and I'd do it again and cut down. This is the old method of bulking and cutting.

And it allowed me to continue to add more and more mass over time. But if I tried to do it while not really gaining much body fat, it would have been impossible. Now you also said up here, you don't even take creatine. Creatine is good for you. By the way, someone your size take 10 grams a day. By the way. That'll help right now.

If you were to take 10 grams a day right now by the end of next week, so maybe a week and a half, two weeks from now, you'll be up by about five pounds on the scale and the weight on the bar will go up by about 10 pounds on most of your lift. Just from creat on the bar will go up by about 10 pounds almost your lift just from creating and the weight will look good because it'll it'll volume your muscles are gonna be fuller yeah your muscles you are missing out by not taking creating you in fact it's gonna

blow your mind we take it you're gonna be like oh this feels great and I actually did sorry that that was one other update I started during my cut I didn't take it at all in 23 heard you guys talking about how great it Um, I started during my cut. I didn't take it at all in 23. Heard you guys talking about how great it is. So I started on that. I probably get like four grams or whatever it is milligrams a day. Um, but would you suggest even buffing that up to 10? Yeah, you're a big guy. I'd go 10 grams a day.

In fact, I mean, the most people five grams is, is enough. But now we have data showing that 10 grams, uh, especially for larger individuals might have some additional benefits. So I would go, yeah, go 10 grams a day. You don't, you can split the dose or not. I don't think it makes a big difference. The, it also says here, you're taking a DHT block or like propitia. Is that, are you still taking that?

Yep. I am. That's correct. That is that for hair loss? Yeah. Yeah. Trying to keep the main. Okay Yeah, yes, it could definitely have a negative effect on okay. Yeah, so DHT

It's not like this muscle building hormone But it there are health effects that come from having normal DHT levels and there are negative effects From blocking DHT. So DHT is a very strong androgen So it's not anabolic, right? Like other hormones, not a muscle builder, but DHT will make you stronger and it'll increase your libido and it'll do all these. In fact, some of the best, we're going to go off in a little dark route here, but some of the best strength building steroids that are out there are derived

off of DHT. Okay. So I would, I would go off the propitia. What about what? And then you can look, there's a company called Interest Skincare. So go to interiskincare.com forward slash mine pump or go to mine pump partners.com. Yeah. Mine pump partners.com will have it there too. And there's a product called Follitan, which is amazing for hair loss and it does not affect your hormone levels.

If you do the research on blocking DHT, it's not a good thing. You don't want to necessarily do that. I mean, I know there's some some some applications that are important for certain situations, but especially at your age, I would go fallotin, get off the propitia, and you'll probably notice some strength gains from doing so. No kidding. Yep, okay. Yep, absolutely. Well, and you made a good point too about the metabolism.

And I heard you say before Sal, when you would go into a 500 calorie surplus, you'd be at maintenance basically within three weeks. Yeah. Because your metabolism would shift and I can relay that as well. So eat more. That's why the hyper palatable foods will help.

Let your body fat go up a little bit while you're training. By the way, do you have MAPS and Ebola advanced? No, I don't. All right, do that. That's gonna put some muscle on you. Go in a bulk, MAPS and Ebola advanced. You will, that's, you're gonna, you'll put on, I would expect to put on a good five,

five pounds of lean body mass by the end of it. No kidding. Yeah. But you got to go on a nice, go on a nice bulk. Okay. Okay. Well, that, I mean, it's good to know too that our body types, I might build muscle better at 14 to 15.

That gives me permission to get up to that point. So you will, you will, you will. No way, man. No way. I could never, a 10% body fat, I would not build. The only time I was able to do that was when I was competing in amongst steroids. It was naturally young. Like I had to push my body fat percentage up to put on some good

weights and just have a little more freedom with the food, dude. You can, you can afford it. Yep. And then it's so, it'll be so easy for you to cut anyway afterwards because your body probably wants to sit leaner anyway. Sure. Right on guys. Well, hey, thank you so much for all you do for, for your help. And I'll keep in touch, looking forward to putting this to, to get used. You got a man. I can't wait to hear back from you.

Let us know what happens after anabolic advanced. Yeah, we'll do. You got a man. You know, it was to the point where I remember the hardest, most aggressive, consistent, like, I don't care about anything. I'm sure to pack on size. Both I ever did. I got my body fat up to 17 and a half percent.

And I was eating a lot and a lot of shit. I was eating everything. I was probably 5,000 calories a day. And that was the highest I could get. Just that's how my body was. Just would not. I mean, if you're, if you're training hard with it, it's, that's what's so funny. Right.

Like putting on lots of body fat is really easy to, when you do nothing and you eat like shit, but if you, if you're training and you're hitting your protein intake and then you're just way over consuming calories, you'd be surprised how hard it actually is to put on a lot. You're, you're sending this consistent signal to build muscle and you're flooding with plenty of nutrient calories. It takes a lot to put all that. It genetically super gifted people, okay, which are super rare.

It's like as rare as like seven foot tall people, whatever, super rare. There are super rare individuals out there that can pack muscle on and maintain like 10, 9% body fat. Yeah. And I have met, I think, I can think of one or two of my entire life. Well, they're all over Instagram too, by the way. Yeah. We now have a distorted, that's part of the problem now. Yeah, totally.

Is there's this distorted idea of like, there's a lot of those people, but they literally all those people post pictures on Instagram and you're probably following all of them. Wow, you gain 15 pounds and you shred it. Yeah, yeah. They're literally like less than 1% of the population, but they're all of the people in your feed. And so you think that like, oh, this is totally obtainable.

Totally. Look, if you love the show, go to mindpumpfree.com. Check out all of our free fitness guides. Also, we're on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefano. Adam is at Mind Pump, Adam. Thank you for listening to Mind Pump.

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