Mind Pump: Raw Fitness Truth - 2286: How to Workout After a Poor Night of Sleep, Using Exercise to Recover from Alcohol & Drug Addiction, Ways to Alleviate IT Band Pain & More (Listener Live Coaching)

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Starting point is 00:00:37 You just found the most downloaded Fitness Health and Entertainment podcast. This is Mind Pump, right? In today's episode, we answered live callers questions. So this was where people called in, we got to help them out on air, but this was after a 60 minute intro portion where we talk about current events,

Starting point is 00:00:52 fitness studies and family life. By the way, you can check the show notes for timestamps if you wanna skip around to your favorite part. Also, if you wanna ask us a question that we can answer on an episode like this one, email us at livemindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is Get Dynasty. You can literally go to GetDynasty.com and get yourself a free trust. It takes five minutes to set up and get yourself a trust.

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Starting point is 00:02:21 T-shirt time. And it's t-shirt time! Ah, shit, Doug. You know it's my favorite time of the week. Six winners this week. Three for Apple Podcast, three for Facebook. The Apple Podcast winners are Buster Buster Bust, Trayvon Sharp, and Moses 4345. And for Facebook, we have Jaden Brown, Sarah Graham,

Starting point is 00:02:42 Vanderbeek, and Will Taylor. All six of you are winners, and in the name I just read, And for Facebook, we have Jaden Brown, Sarah Graham, Vanderbeek and Will Taylor. All six of you are winners. So in the name I just read to iTunes at mindpumpmedia.com include your shirt size and your shipping address. And we'll get that shirt right out to you. Look, you always hear us say avoid processed food. Well, guess what?

Starting point is 00:03:00 One of the most processed foods that exists, protein powders, protein bars, they're extremely processed. Now, of course you processed foods that exists, protein powders, protein bars. They're extremely processed. Now, of course you can use them appropriately, but at the end of the day, they fall under that same category. They're processed foods. Whole foods are superior. And the story.

Starting point is 00:03:16 Wow, this must not be one of our protein-based, butchie powder days. Well, you know what's funny? That would be a bad idea. Can I tell you a story? Years ago, so years ago when I had my, my wellness studio, um, I was, this is back, like when I first opened, I was total meat head trainer. So like proteins, carbs, fats, calories, lift weights. That's it.

Starting point is 00:03:35 And I had this young lady that worked on that. That was really good in the wellness space. She was a physical therapist, but she was educated in wellness. And she was talking about processed foods. And so I heard her talking about it. I got into discussion and I said, I kind of agreed with her. I said, yeah, you know, you're, you're right. Uh, you know, I think foods that are not really natural.

Starting point is 00:03:53 It was a comment I made, probably not good. And she goes, well, that strawberry cake flavored protein powder you have is probably in that same category. And I couldn't dispute it. I'm like, yeah, where does that, that is a hyper processed food. In other words, just to put it more clearly, if you're looking for the satiety producing effects that protein provides, in other words, eating a high protein diet leads to less calories. You're

Starting point is 00:04:17 probably, it's you're less likely to get those effects when you're consuming a hyper palatable protein powder or bar. They are, they are engineered to taste as good as possible, just like other processed foods. They just happen to have a lot of protein. Yeah. You know, what was most alarming with that statement or that point you're making for me, whenever I remember when this, when this came,

Starting point is 00:04:36 like full circle for me, cause I, I was like many people who just automatically put those into the health food category. Yeah. And then if you ever take a Snickers bar or whatever your favorite candy bar is and flip around your favorite protein bar and actually look at the macro breakdown, like it's pretty cool. Yeah, it's almost identical. Just one's got 10 more grams of protein inside of it. And it's like, and the same thing goes for a protein shake, your strawberry,

Starting point is 00:05:02 she's gonna flip around a Nestle quick strawberry drink and look at the macros and, you know, calorie macro, almost identical minus 10 grams of protein. It's just like, wow, so I'm in taking this just so I can get an extra 10 grams of protein. It's a glorified candy bar. And so, you know, I definitely think that, and not to mention, especially with bars, like shakes a little bit different, cause you can bolster shakes to be like a 40 gram, 50 gram shake.

Starting point is 00:05:29 And that's hard to get in. Or add more scoops or whatever. Right. But most bars are only like from 10 on the high end, maybe 30, which is not a huge portion of protein. And yet it's a bunch of calories. If it's 30 grams of protein in a bar, you're getting at least a 400 calorie plus bar and you just be far better off eating a, you know, six ounces of chicken, a cup of rice.

Starting point is 00:05:51 You know, if you're using especially shakes to hit your, like the way we talk about it, right? Hit your protein targets at the end of the day. Ooh, I missed it by 30 grams. Let me throw a shake on top. You'll gain the benefits of a high protein diet from a muscle building standpoint, from a recovery standpoint, all that. But what you're missing out on is,

Starting point is 00:06:08 or all of the other effects that protein provides in whole food form. So like if, can I overeat? Let me put it this way. Eat a high protein diet, one gram of protein per pound of target body weight and whole natural foods. It's hard to overeat. It crushes your appetite. It's a natural fat loss approach. Natural fat loss diet will happen as a result. What if I took that same strategy, one gram of protein per pound of target body weight

Starting point is 00:06:33 and I made 60% of it come from shakes? Would they get the same effects, the satiety producing effects? No, they probably overeat. Now you're probably on a bulk on accident just because you're trying to hit your protein with shakes. So that's my point with it is that, um, you know, there's some value to them and I use them too when I miss protein, but make no mistake.

Starting point is 00:06:52 It's look, the top selling protein powders and bars are the tastiest ones because they still are still in that. Well, that's usually the situation where you have like a young kid or somebody that's like, has a really hard time with packing calories throughout their day. And it's like they've gone the whole food route and they're trying their best to kind of, you know, create meals that they can digest, but also like assimilate all those calories. And, you know, it's a hard, it's a hard thing to do where something like that will actually help because it's so hyperpalatable

Starting point is 00:07:25 where it's like, okay, we can actually add a lot more calories easier. I just approach it with like a very growth-minded process, like meaning that when I look at the whole health sphere, there's all these different, it's like this giant pie and you have nutrition, you have sleep, you have exercise, you have all these different things and nutrition, it's like, okay, what are the big rocks? And then like, okay, go after my protein intake. Well, that's step one. And like, if I, if I need shakes and bars to get me to there, it's like, it's not

Starting point is 00:07:53 bad, it's just not ideal. There's room for me to continue to improve there. I don't want to settle for that. I don't want to settle for, oh yeah, I hit my protein intake every day and I have to, and I eat, I drink two shakes a day every day to do that. You're always accounting for that as like a regular part of your diet. Yeah, no, it's like, I mean, okay, so it's like, I'm going to the gym now, but I have no rhyme or reason or what order of exercise.

Starting point is 00:08:13 I'm just going through and I'm doing the motion. Okay, good step in the right direction, better than you staying at home and doing nothing or playing video games all day long, but there's still room for improvement on what you're doing there to get more bang for your buck and more value. Same thing goes for the nutrition. It's like it's a step in the right direction. It's, it's a better choice than driving through McDonald's and getting something or eating just a Snickers bar, but it's like there's still a lot more

Starting point is 00:08:35 room to improve. Well, let me put it this way. Like one thing that we advise, and this is a very effective strategy, trainers and coaches who are good use this and people who don't aren't familiar. It's a super effective strategy to both help you build muscle and burn body fat. And that is, and I said it earlier, hit your target body weight in grams of protein. And I have to say this part from whole natural foods and

Starting point is 00:08:55 prioritize it. The reason why I have to say that part is if you don't do that, then the effects I just said the fat loss effects in particular aren't going to happen. In other words, if somebody was hitting the protein targets and saying, oh, cool, I need to hit 40 grams. Let me eat this, let me have, let me slam this 40 gram shake and then eat whatever I want. Cause what follows up with the first part was,

Starting point is 00:09:15 do you hit the protein? Don't worry about the rest of your food. Cause it tends to take care of itself. If it started with a shake, it wouldn't take care of itself. And in fact, what would happen is you're just gonna add extra calories to your diet. So I just want to put supplements where they belong. There's a category where they belong and it's not in the diet, exercise,

Starting point is 00:09:33 lifestyle category that makes up the majority of it does. You know, there's a fact there is a, there is a, I do want to play a little bit devil's advocate with that or like add more context to that. There is a place where simply just doing that does have a positive benefit. And what I mean by that is this. So here's an example of like, like me not really focusing on nutrition and then me switching gears and going like, okay, I'm going to start to dial things in. One of the first places that I go is simply adding a shake at the end of the night, every night. And the reason why that is, is because one of my

Starting point is 00:10:02 habits of when I fall off consistency is I meal skip and I don't get enough protein. So I go from- So your calories are kind of low and low protein. Yeah, exactly. A little bit of both. And so just simply adding a protein shake and I know I started to get closer, not even to what I need to be protein wise and just boosting that protein intake. My body now responds better to the weightlifting and I actually build some

Starting point is 00:10:23 muscle, which in turn speeds my metabolism. It's a wild thing that happens. And a lot of times it is the first step in the right direction for me as far as it's like the easy like, okay, I'm not going to change anything right now, but I'm at least going to add a protein shake at the end of the night. And it also naturally does this is if I make a bad unhealthy choice, it tends, it tends to be at nighttime after I smoke weed, I go eat ice cream or go get a treat or I have popcorn. Whereas if I'm telling myself the last thing I'm gonna have is a protein shake, it now replaces that.

Starting point is 00:10:48 So not only does it replace this lesser choice, but it also adds protein and then it helps with that. And I know that because I'm a low protein eater on, if I just go to my default. Yeah, yeah. I mean, look, the, the, it's, it's, it's, and this is maybe why it might be beneficial, beneficial in a bulk too. It's just, it's easy to overeat with, or easier to overeat with processed health foods than it is with whole natural health foods is the big point that I'm trying to make. But for someone on a bulk or if you have a lot of lean body mass, like if you're trying to hit 250 grams of protein a day, ooh, from whole natural food, you know, if you're a big dude, that's gonna be really, really hard.

Starting point is 00:11:26 Shake makes sense. Or if you just constantly have poor appetite, can't eat enough to build muscle, then it can definitely make some sense. But otherwise for most people want to lose weight, like do it with whole natural foods. And if you use a shake, then it's, it's going to give you some of the benefit, but not all, and it's a process food. So you're not really avoiding them.

Starting point is 00:11:43 Anyway, I, uh, I would, I came in this morning and I'll tell you a little bit about the workout, but I came in angry because I saw that. Oh, dude, I'm so mad. Rowan, like three 15 guy. Oh bro. Well, so let me tell you your lent. Let me tell you, no. Don't I'm not sharing that bro.

Starting point is 00:12:01 I didn't know it was. I'm just saying he gave something up and you're all angry now. I'd let the audience like figure it out. No, no, I so toddlers are just great, right? They're great because there's so often times there's no rhyme or reason. What's going to set them off. And then when they're set off, if you it's like dismantling a bomb, like you get the right wire otherwise, oh, fuck, we added 15 minutes to this.

Starting point is 00:12:23 Tenth. So it started this morning. So he, we use the hatch light still for him. And so this, this light is red. It means stay in bed. If you turn it yellow, it means wake up or whatever. Now I have a monitor on him. I can hear him when he's awake. And then what I'll do is I'll turn the yellow light on and he'll come out. Sometimes what he does, he just opens his door and just stands by the door waiting for me to do it or

Starting point is 00:12:44 waiting for someone to do it. Right. So this morning he kind of does that and I can hear door and just stands by the door waiting for me to do it or waiting for someone to do it. Right? So this morning he kind of does that and I can hear him and I'm around the corner so you didn't see me. So I turned the light yellow. No, I don't want, I'm like, huh? So I go over and he's like, I want it to stay red. I'm like, uh, okay.

Starting point is 00:12:58 So I go around the corner, turn it red. No, I don't want it red anymore. Okay. Let's go back to you. This is the beginning dude. This is the beginning of the day. So it's like that. It's like one of those things like everything's like, he's getting mad at things. That being perfect.

Starting point is 00:13:10 Right. So then I'm like, Hey, do you want, you want me to make you a pancake? Like let's make a pancake for, for, we have this really great, by the way, pancake mix, uh, almond flour base. But anyway, I'm like, let's make a pancake together. He's like, okay, okay, let's make a pancake. Wrong shape. It was the wrong shape.

Starting point is 00:13:25 It came out the pan. It wasn't the way you expected it. Oh, just. You just woke up in a mood. And just, and Jessica and I are trying to work with them and empathize and he's obviously in pulse. He's three. And, but at the same time, I'm like, he's,

Starting point is 00:13:42 he's starting to run us. Like this is like a little dictator. Like, oh, sir, I'm sorry, he's starting to run us. Like this is like a little dictator, like, oh, sir, I'm sorry, sir. I'm just getting so. I mean, that has to be one of the greatest challenges with the way you guys are raising him, right? Cause you guys are raising him with this, like being patient, empathy, communicate,

Starting point is 00:13:58 let him feel his feelings. So there's gotta be this dynamic, like allowing that, but then you also not being like punked by your kid where he's writing. Oh yeah. So what this natural? Well, what it is is I mean, we're good with our boundaries. So no, sorry, you're not going to get another pancake. You know, I'm sorry, buddy. I know it sucks or whatever that type of deal, but the hard part is not getting frustrated and angry while you're doing it. Because that ruins the whole thing. Because it's there's a difference between me going like, yeah, I'm sorry, buddy, you're not going to get into the pancake. I know that sucks versus no, you're not getting into the pancake.

Starting point is 00:14:27 You know what I mean? Like you'd be like, cause more problem. Yeah. So that started this morning. Then I took my car into the, to, you know, get it serviced, which I hate doing anyway, and it's the same thing that I brought in for last time that they didn't fix the guy, argued with me and I was like, so I kind of let him have it a little bit, drive here to work.

Starting point is 00:14:44 And I got like 40 minutes to lift before I got to get on a podcast and it's supposed to be like an hour workout. So I'm just, mm. So I went out there and- I'm gonna hurt myself. That's it. Dude, it was one of those,

Starting point is 00:14:57 it was one of those like ego takeover. I know what's happening and Kyle was in here and I'm like, you should let it happen. I'm like, listen, bro, this is going to look terrible. And I'm not, if I don't get hurt, that'll be a success. I let it out a little bit. But I don't think I'm injured. I'm moving right now.

Starting point is 00:15:12 Okay. Kind of moving side to side. Ask me tomorrow. Ask me tomorrow how much I overreshow it. Oh, you guys ever have those workouts still? You guys still do that where you go to sleep sober? Well, yeah, it usually is around if I'm angry and I need to outlet, like it's

Starting point is 00:15:25 It's one of those things you just kind of get after a little harder But I mean I've tried to now pour that more into like the dummy downstairs like the move I've done with Everett or we'll we'll just go attack. Oh what's your ad? Oh wait? Oh, is it big is it a big? I think you told us about this. Yeah, he's the torso guy, right? Oh that one Yeah, so we'll go out there and beat the the show Well, it's Bob like Yeah, he named him Chad and I just I just Taking out on Chad. Yeah, they have grappling dummies. Have you seen those? Mm-hmm. Yeah, those are bad

Starting point is 00:16:02 Yeah, I might have to get one of those next so is that that like, so your go to is to probably go, go for a workout, go expend a bunch of energy. Yours you're going to go, you're going to go box. I probably go for a drive. That's what I do. Really? Yeah. Now do you drive fast on your Pist or is it just like you're just settling and doing

Starting point is 00:16:18 your thing? I mean, it depends what I'm driving, but yeah, I mean, typically not necessarily. Like your mood doesn't dictate how fast you go. Yeah, yeah, no, like if I need to get out, like if I'm like in one of those moods, it's like I want to be by myself in my thoughts. And a lot of times it's not about like driving fast and crazy, it's more like just getting out and getting away.

Starting point is 00:16:33 Like I love to go over to the coast and just like drive on something about that calms me down. You know what, a lot of, because you are driving healthier than what we're doing. That wasn't my point by the way. I mean, it's better. I mean, if I drove the way it worked out, it would have been very dangerous.

Starting point is 00:16:50 You know, you're a driving enthusiast. Doug's probably like this too, because he really likes to drive and stuff. It probably puts you so in the present. Oh yeah. Yeah, it calms me down. It calms me down. I'm in my thoughts.

Starting point is 00:17:02 I'm alone. I don't have to communicate to anybody like that. I put easy listening music. I don't have to communicate to anybody like that. I put easy listening music. I don't put anything like rage or anything crazy like that. It's like windows or tops down. I'm cruising. It's like that. It's totally that type of mindset.

Starting point is 00:17:13 And yeah, that lets me kind of, I mean, I haven't done, I did that over the Christmas break. That was the last time I got so angry where I needed to go somewhere. I was just got in the car and I drove for hours. That's a really good part of awareness is, uh, not being able to control cause I think pretending like you can always control, you know,

Starting point is 00:17:29 your reactions, but rather identifying like, oh, this is when I, I'm, I can't control my actions. So let me do something to help regulate myself. Yeah. That's a really good. It's funny that we're bringing this up. This was actually the conversation Katrina and I landed on last night of all conversations, uh, cause she was talking about how her family interpreted that,

Starting point is 00:17:47 that her family was around when I did that. Oh, this is the first time they'd ever seen me like really upset at Katrina enough to where I was so angry that I left. I just don't do that. Like it's not a common practice. Like I can't remember the time before that, that I did that.

Starting point is 00:18:00 And she was sharing with me about like each family member, like how they came to her and talked to her, asked afterwards, Hey, how's Adam doing? Or how are you guys doing? Or just like, you know, like, oh my God, like it triggered one of her family members and made like a big deal about it. And so she's like, it's really interesting to see

Starting point is 00:18:15 how everyone in this family has interpreted that. And the irony of that is like, how toxic all of their relationships are and how they handle stuff. Like it's like, you know, loud and screaming and all this craziness and it's like. But leaving. Yeah, but some people actually interpreted my leaving.

Starting point is 00:18:31 That's an abandonment. It's called a, that's an abandonment trigger. And they, and they got all like freaked out about it. And I explained to Katrina, I'm like, that's so wild to me because the way I processed that was like, like if I had to go do it again, I would do it exactly the same way. You actually did, because you knew you were so mad.

Starting point is 00:18:48 That's your escape hatch. Yes. Let me go and get myself. Yeah, I didn't want to make a scene in front of the family members. I didn't want to scar my son on a holiday. You did the right thing. Yeah, like he'll never remember, his dad was gone for five hours.

Starting point is 00:18:59 No, no, you did the right thing. Collected your thoughts. And, but the fact that the family interpreted it like this, like some of them thought it was just so bad. It's horrible. And to the point where Katrina, obviously in the moment, she wasn't defending me, but later on she's like, yeah, no, I think he did the right thing in that situation.

Starting point is 00:19:15 That's cool. And she knows that she's like, she's like, I fucked up, you know, it was my bad. I was the one that was out of line in the situation, but to see how each family member based off of their experiences with how they're. If you have abandonment issues, because they'll say this like with couples therapy or whatever they'll always say, take a break. Who was it? What was that book Dr. Gottman, where they were studying couples and they were testing their blood pressure, heart rate monitor,

Starting point is 00:19:40 and he had couples living together and they were testing all these parameters and they'd have them discuss a challenging topic. But what they would do is for the listeners who don't know, brilliant studies. These were duplicated several times, very few studies. Most all of our marriage counseling and stuff is based off of all their research. Yes, their research. So what they did is they would monitor these people,

Starting point is 00:20:01 have them discuss something challenging, and then when they would notice their heart rate, blood pressure go up and all that stuff, like markers of stress, have them discuss something challenging. And then when they would notice their heart rate, blood pressure go up and all that stuff, like markers of stress, they would create an excuse. So, oh, the equipment shut down. Can we have you guys take a break real quick and continue it? Cause we're not able to monitor it or whatever. Then they would wait until their blood pressure came down, their heart rate came

Starting point is 00:20:19 and all that stuff. Then they let him come back. The success rate of people coming to resolutions was dramatically different. The problem is, is if you're with somebody who has abandonment issues, like, you know, someone's parent left or whatever, and they're a kid, and then you're like, you go to drive away, throw off the rails. It'll, it'll trigger the.

Starting point is 00:20:37 I mean, that's why pairing is so important. Like the partner, you put, you know, it's so funny. We're being aware, right? This all stimmed into my son and raising him and how we were going to raise him different and all these things like that. And it actually was brought back. And I think it was something you said to me

Starting point is 00:20:49 that was very useful that I've held onto because I've told you like I've always, I'm always thinking about this manufacturing adversity in my son's life. And I'm like, he's got no fucking adversity. And he's like, when's he gonna have to overcome something? And you were explaining that, you know, his ability to regulate his emotions is that

Starting point is 00:21:04 for his age at this time. And it's like, so I remember that. And I'm more aware of that, you know, his ability to regulate his emotions is that for his age at this time. And it's like, so I remember that. And I'm more aware of that now than like, oh, that's good. That's a good example of I'm doing it. Like just, just happened just like two days ago. I'm in the, I'm on, I'm wearing our master bedroom. That's where the, until the left of me is like where the, uh, his bathtub, the bathtub is. And we normally let him bathe in our room and stuff like that. Cause it's a big bathtub and Katrina's in there doing his thing, bathing and stuff like that. And I'm sitting on the bed.

Starting point is 00:21:28 I don't even remember what I was doing. I was doing something and I, but I'm listening to their conversation. And he, I think that day was the day that he went to not his house, right? To my mother-in-law's house and she will let him, you know, be on his iPad or play, play more video games than what we would, right? And so he's asking for it. This is like, he has a routine. Like we don't, we don't fuck around with iPad this time. I want to do this with this. And you can tell he's like, Katrina's like, no, you've already had enough

Starting point is 00:21:51 today or what about that? And tell him no. And he's like, the relentlessly asking like that. And she say, no. And then like his default, because this is how my son is like, he'll cry. Sure. Yeah. So he's emotional. Right. He starts to cry like that. And I, and I'm, so I'm listening and I'm paying attention and it's like, I'm waiting and Katrina's kind of handling and stuff like that. And it's like, do I need to step in and be like, that's not, and what I'll do normally in a situation that I'll come over to listen, we don't, we don't cry over video games.

Starting point is 00:22:14 We don't cry with you that this, you're not going to get your way by doing that. This is not going to help your cause. This is not how you handle the situation is by crying over that. You're not hurt. You didn't, no one did anything wrong to you. You know what time it is right now. I'll come over and do that. So I hear him and then I see him look, he kind of walks away and he's,

Starting point is 00:22:31 and he's crying and he walks around the bed and it goes over to the corner on the side of the bed and I like, I'm getting a little upset and like, I'm getting ready to sit up, I sit up to go over and go, say, sit down and just talk to him sternly. And before I could come over there or say, he goes, daddy, I'm not crying. I'm drying my tears right now. Oh. So it hits me, right?

Starting point is 00:22:51 But then at the same time too, I go, that's awesome. Because like he recognizes that he's not supposed to be crying over that. He's, he's regulating his emotions on his own without me even coming over and having to sternly talk to him about that. And I'm like, oh man. So Katrina and I were talking about this and she's like, you know, oh my, you know, I also don't want him to be afraid to cry. I'm like, he's not, we don't, we don't, if he cries when it gets heard,

Starting point is 00:23:11 or we'd let him cry. And it's not, we don't tell him not to cry. It's like, there's certain things that is okay to cry about and there's things that are not. And getting your way over video games is not one of those things. And so I said, I liked the way we have, we have taught him to regulate himself over that. And that was a good example of that, like manifesting from all the training that we've been doing. So I think, I think, you know, it's modeling, it's more than anything, you know,

Starting point is 00:23:33 like if he sees you get mad and you go, you know what, I need to take a break. Yeah. Like they learn from that, or if you yell or whatever, they learn from that as well. Yeah. But to be like, you know, because Aralea said the day goes, he goes, mom, hold on one second. I just need Pa Pa's attention for a second. And then he, so he stopped, he waited for her to stop her sentence, paused her and then, and we don't teach him that. We model it in front of him so he can learn.

Starting point is 00:23:57 So, you know. I remember when we first like got Max to understand, excuse me, like when we communicate and not to interrupt this like that. It's so funny cause he, he hacked into that and learned that. And so he just goes around, excuse me, like when we communicate and not to interrupt this like that. It's so funny because he, he hacked into that and learned that. And so he just goes around, excuse, excuse me. Cause he'll interrupt a conversation. Yeah.

Starting point is 00:24:11 In the middle. Yeah. Yeah. It's like, okay, buddy. Listen, mommy and daddy were still talking, hold on. And then you can do that. Excuse me. Excuse me.

Starting point is 00:24:19 He's at this phase right now. It's a really cool. We are now entering, uh, like before he was born, I, if someone asked me, what is your favorite age? And I'd say somewhere between four and six, I just love that age. And it's like, you've, obviously they're beyond talking and communicating. And now they can like articulate their thoughts and they can like think in like kind of like complex, like starting to like put, put you can you can ask him deeper questions Like I think ages two three four. They're just starting to talk and just straight answers Questions. Yeah, what questions yes. No that type of stuff where now you can ask him about how he thinks about something

Starting point is 00:25:00 Or tell them what should we do ask? What do you think we should do? You know, and then like him, and it's so hilarious. So he caught me, I was looking at like, I was looking at cars, right? So I'm like, going through these cars and daddy, what's that? And I was like, oh, this is a Porsche. And I'm explaining to him what the car is like, where are you going to, where would you put, I was like, Oh, daddy might want to, daddy wants to get one of these or something like that. And he's like, where would you put it? Like that, like that. I said, Oh, I said, uh, Katrina's on the couch. I'm like, well, maybe we'll move mommy's car out. And he looks, he's like, Oh, that's a good idea. And then Katrina speaks up.

Starting point is 00:25:32 It's like, no, that's not, that's not a good guy. Then he looks back at me. He's like, that's not a good idea. And I'm like, well, then I look at him and said, well, what should we do? And he goes, hmm, let me think about that. So he's at that. You know what I'm saying? It's so fun. He's all my room. Oh yeah. he's at that. You know what I'm saying? It's so fun.

Starting point is 00:25:45 He's on my room. Oh yeah. So fun to challenge like you. Yeah. Do you get caught in the, you know, because your son probably does this, where you get caught in the what's that cycle or like, so in other words, I'll tell you a story. So I really saw me getting ready and he goes, what is that? And I said, oh, it's deodorant. What's it for? Sometimes people put it on so that they don't, you know, smell is bad or whatever. Why do people smell? Well, uh,

Starting point is 00:26:09 at some point you'll get more testosterone. What's testosterone? Testosterone is a hormone. What's a hormone? It's hormones, a chemical. What's a chemical? And we're just, just, oh, everything I say is going down in your life. I love that. And I tell Katrina, to the point of super esoteric with Everett. We go like all the way to the meaning of life in the universe. I just get trapped and they're talking and trying to explain the best way I

Starting point is 00:26:35 can. It's, it's fun. I told Katrina, that's my, one of my goals as a dad is to, to, to never dismiss that. No. Yeah. I always want to, to the point where there's been times where he gets me and I'm like, you know what, let's look it up. Let's look it up together. And I'll actually pull my phone.

Starting point is 00:26:49 Oh, I had a debate with my three-year-old because he learned about the planets, but he, some reason, so we're outside, it's at night, we're about to go to bed. And he goes, oh, look, look at Earth. I'm like, oh no, that's a moon. He goes, no, circle planets or earths. I said, no, we're on earth.

Starting point is 00:27:07 This is earth. And he goes, no, that's those are earths and all the earths go around the sun. So I'm having a debate with a three year old over. I'm like, what are you showing Google? I don't know. I wouldn't this argument. I will, he got me the other day. So I was like, so blown away by this.

Starting point is 00:27:23 We were, um, oh, here we are. He has a, did you guys ever read highlights when you were kids? Yeah, so we every like Dennis thought yes They still are a thing. You know that right there like still a big thing in my my aunt actually Subscribed us to that so he gets side. He loves the the highlights on the back of it There's always this you know you scratch off these things and then you put the stickers on yeah, yeah So I haven't changed. Oh, there's like identical to how they always have been right so he's uh, he goes I go Hey, go grab a Pinnie in the in the in the drawer for for us to scratch this off and he goes

Starting point is 00:27:57 Oh Abraham Lincoln's on the on the penny. Yeah, huh? I go, how did you know that and he goes yeah, George Washington's on the dollar and I'm like oh my god Do you do that and I'm and Katrina's he's asking me and I was like do you know what president? Yeah, that's the that was the first president and I was like oh he goes then who was the second daddy and daddy goes Yeah, I don't know Let me look real quick Have a big quiz on that oh the second Damn I wasn't ready for that I said I don't remember quizzed on that. Oh, the second person? Hold on, let me get this call real quick. Yeah, yeah, yeah. I was like, damn, I wasn't ready for that.

Starting point is 00:28:26 I said, I don't remember the last time I looked. The popular ones. Yeah, yeah, yeah, yeah. I knew the ones that were on the dollar bills and the pinnets. Abraham Lincoln, Ronald Reagan. I actually think I defaulted about it. Well, Abraham Lincoln was the 15th.

Starting point is 00:28:38 I think he asked me who the second was. Let's just jump forward. Yeah, I was like, well, Abraham Lincoln's the 15th. Oh, that's 80 Roosevelt or somewhere. It's actually 16. No. Oh, is he 16? Yeah. Oh, I thought it was. Yeah. I thought it was 15. Oh my God.

Starting point is 00:28:53 I did not know that a history podcast. Yeah. I know. Definitely not a who's to who's to who's three. I would say it was a John Adams Adams. Oh, I actually that's okay. That was a guess. So that's good. That makes me feel like I guess. All right. So it's got a good. Yeah. Got a good beer. John Adams was okay. That was a guess. So that's good. That makes me feel like I guess all right. So good. Yeah John Adams was second who was third I'm terrible with stuff like that so yeah, no, I'm like that's a goal of mine though, right? Like I'm gonna he goes why why why why I want to go all the way to I can't and then when I can't I want to show

Starting point is 00:29:23 How to look up like oh, yeah, I don't know know let's look it up. Let's try and figure it out like I always want him to see that process and not default to the like Whatever or dismiss like that that his questioning like that. Well speak speaking to that though to like Ethan was the one that always would stump me because he he just so much more interested in things. I'm not even interested in all Like yeah, like all the world politics like every leader like all the flags Like he can literally tell you the color scheme and like the way the flag is for for almost every country And it means something right? Yeah, and it means something and he knows the origin of that I'm like why like what? It's cool. He loves it though. I'm like sweet, and it means something. And then he has the origin of that. And I'm like, why? Like what? That's cool.

Starting point is 00:30:06 He loves it though. And I'm like, sweet. You know, he's, he's found his thing. He's got something though. Yeah, there's something there. Yeah. You got to like that. That he's into stuff.

Starting point is 00:30:13 He's not to learn about it. Totally. Yeah. So I, yeah, I found myself trying to kind of look it up and like refresh, you know, some of these, cause I'm like, especially like Eastern European countries, like I'm just like very, I mean, I only know like a handful. Well, there's some of them don't, they changed their name since we were kids. Yeah.

Starting point is 00:30:30 Because we had the, when we were kids, the Soviet Union, the Soviet Union, the Soviet Union broke apart and then a lot of the countries. Yeah. And he knows all that and the conflicts and all this. I actually asked him a lot. Oh, that's so awesome. About history. Yeah.

Starting point is 00:30:43 Do you guys remember the, the, where you would do the, I don't know what they were called, where they would, someone would come, it was a company that would sell books like the Scholastic and the Highlights. World Book? No, no, they would come to your school. Remember it was like Book Drive Day and you'd show up and you could buy books or you could buy posters. Oh, I do remember that.

Starting point is 00:31:00 I do remember that. Remember that? Yeah, I do remember that. You remember if you bought a poster, you were like, like that was the kick? I do remember that. Oh, you got a poster you were like the shit like that was I do you got a poster you got a Ferrari, but it was called something like scholastic some yes What was that called still do them? That's scholastics. Is that what it's called? I think it's called that it's something like that I do remember how exciting that was it was always be like at a book I'd get an eraser and be a poster

Starting point is 00:31:21 Yeah, you get pencils. Yeah. Yeah, boy. That. Boy, that's a, you're taking me way back. I don't remember when we did, because it, I don't remember doing that in junior high and high school. It had to be before that. Elementary school. Yeah. It was elementary school.

Starting point is 00:31:32 It was exciting. It's called like town now, where they all like kind of have this exchange of goods and books. Really? Yeah, it's interesting. The two most exciting days when we were kids was that, which I remembered the other day.

Starting point is 00:31:44 And then here's the other one. How exciting was it when they were wheeling the TV into the classroom? It was always on the platform, a big ass heavy TV. The strap over the top of it. Movie day. Oh yeah, so look at that. They still do it.

Starting point is 00:31:56 Scholastic, I know. And it was Scholastic Book Fair. And it was a book. I said book drive. Oh yeah. So how does it, so you remind me how it works. They come into your school. Yeah, and they have a deal with the school. Yeah. Like some does it, so you remind me how it works. They come into your, they come to your school. Yeah. And they have a deal with the school. Yeah.

Starting point is 00:32:08 Like some of the pros and cons will be buy like goose bumps. Why do you think the books are the same? I know. No innovation in the books whatsoever. What do you think? How do you get at that deal? How did you get that? You sign with the districts. It'd be so interesting to hear the history on how they, how that person. Talk about a guarantee. Yeah, they got in in on that one. Yeah, guaranteed right? Yeah.

Starting point is 00:32:26 Customers and everything. Yeah. I know. So what did I just saw some that some some potential monopoly just got denied. It was Kroger's and who just tried to merge. I saw I saw a big two big grocery stores and they call it a monopoly. Well, I mean, that's why that's the only reason why the FTC would get involved, right? So it was, oh, it was, uh, Kroger and Albertsons for a $24.6 billion grocery market. That was a monopoly. I mean, that's the only reason why FTC would get in, right? There's so many other grocery stores.

Starting point is 00:32:55 I don't know. People don't understand the law. I don't understand the monopoly law. So I don't, I don't understand what qualifies, but the true definition of monopoly is only that. That's the only, and that only really exists when every other competitor is considered. According to the suit file with the US district court

Starting point is 00:33:11 of Oregon, the FTC charges that are proposed with the deal will eliminate the fierce competition between Kroger and Albertson's leading to higher prices for groceries and other essential household items for millions of Americans. Attorney General from Arizona, California, Illinois, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah deals. They have much bigger purchasing power, not to mention competition still going to exist. If they just raise prices, it's going to open the door for competitors come in and charge less.

Starting point is 00:33:54 If anything, I would bet that that merger would cause prices to go down in comparison to keeping them just because now they have more purchasing power. Yeah. You know, it's interesting. I was on the other side of this. My best friend's interesting. I was on the other side of this. It's more of the PGEs. My best friend's family. Yeah, the energy company.

Starting point is 00:34:07 My best friend's family owned the land. So they lived up in this small town, out in the middle of nowhere. Like there's literally a few thousand people that live in this town. And there's like one gas station that doesn't even have like a real grocery store. It's like the first, the closest real grocery store

Starting point is 00:34:22 is like an hour away. So that's where you get your groceries. You get your groceries at this little this little mini mart or what that and he owned the land of it, at least the land back to this place. Well, then the the place was going to get bought out and they were going to build a dollar general store or like that and they were getting their back and forth and all all this because they didn't want the dollars. He was going to put all these other small businesses in the area that have little businesses built around everything dollar that, because the dollar

Starting point is 00:34:50 general serves so much more than just that. Which would be a lot cheaper. And now the, the irony is it actually would be better for the customers because the dollar general has low prices. So, but it puts all these other small businesses. So it's like, who do you protect? Do you protect the small business owner? Do you protect the consumer?

Starting point is 00:35:05 It is, you protect the business owner against laws and regulations that will put them out of business. That's what you're protecting against. Not against the consumer in competition. Because an entrepreneur's job is to serve as customer and figure out ways to do so and maneuver through the market. Not force the market to maneuver.

Starting point is 00:35:22 So when I see stuff like this, I interpret it as businesses, small businesses getting together to rally or against this because it's not consumers, consumers will probably, like used to your point, would probably benefit from that. Imagine the purchasing power of both of them to buy or to work with, uh, distributors and, you know, shipping and all that stuff. And again, they're going to have competition.

Starting point is 00:35:43 I know a lot of, there's a lot of grocery stores besides that. Now they position it in a way that, oh, now these grocery stores are gonna own all this and so therefore they can raise these prices and nobody can have anything to say about it because there's no competition in the area. So that's what they say they would potentially do.

Starting point is 00:35:56 But the reality of that is, I don't know if that's so. If an Albertsons Kroger was in a place and they were just jacking up prices and all the consumers around that the customer was like, this is terrible were just jacking up prices and all the gonna hurt their business. All the consumers around that the customer was like, this is terrible. You've doubled the prices as another competitor, potential competitor. I'd be like, yeah, wow, what a business opportunity. I'll open up right there. They're charging twice as much as they need to.

Starting point is 00:36:16 Yeah, that's why I'm unless you know now if Kroger Albertsons was the government and they said we're the only ones allowed to sell you food, no one else can. Well, now it's different. Whatever happened to Whole foods and Amazon? No, I know they did. I know they bought, they bought whole foods out. And I know the move was all we talked about a couple of years ago was to do these, you know, cashier less stores.

Starting point is 00:36:39 I forget what they're called. And I've seen a couple of them. And are they growing still? Is there, are they adding more to it? I haven't looked back into that to see like, where's that at? Like that was a really interesting. Yeah. There was only limited places there experimenting with that, right?

Starting point is 00:36:53 Yeah. And I don't know if that, uh, fascinating model. Yeah. Tell me grocery stores haven't changed dramatically. Love it. Haven't they changed dramatically with that? Oh yeah. You go check out now and there's one or two people and then the rest is all.

Starting point is 00:37:06 Self checkout. Yeah. It's all, it's already radically changed from with that? Oh yeah. You go check out now and there's one or two people and then the rest is all self-checkout. Yeah. It's already radically changed from not that long ago. No, almost to it's, or it's annoying though sometimes. Yeah. Because there's, there's certain that you can't buy alcohol through that. So self-checkout. Yeah. That's an annoying part.

Starting point is 00:37:17 So it's super annoying if you have like a bunch of groceries and you have one thing. You know you can doordash alcohol? Can you? You can. Oh yeah, you can, but you have to show your ID when they show. You still have to show your ID. Yeah, yeah I'm like, huh you can order like yeah. Yeah I want to I gotta figure out how much I'm losing by dashing everything like that cuz don't don't do it. I looked into this too much Hey speaking of money and so I learned I learned a couple things about so

Starting point is 00:37:43 dynasty one of the companies that we work with, two things, number one, literally, if you go on their website, literally, okay, it's getdynastee.com. A trust in five minutes, you have a trust, free. That's, it's that easy step by step. Yeah. So there's that.

Starting point is 00:37:58 So anybody can make a trust right now for free, cost you nothing, no lawyers, no nothing. Here's the other thing I didn't understand between like a trust and a will or owning a property through a trust versus owning a property. Did you guys know all that stuff is public information unless you put it in an anonymous trust? I didn't know that the trust actually protect you that I didn't know that. Yeah. So if, so anybody can look up a property you own,

Starting point is 00:38:18 anybody and can see that you are, but if the trust owns it, you can name the trust, whatever you want. Nobody will level be able to connect you. It's completely private, 100%. Yeah, no, that's really smart, especially when you get into a situation like where we're at where people are like, I feel like with target, target people. Yeah, they first will go look up like,

Starting point is 00:38:35 is this worth it to go target this person to try to sue or make money? It's like, so hiding that that way is a brilliant strategy. And then will too, a will. A will, even if you leave a will, the, the probate still gets involved. I thought a will was literally like boom, boom, boom, but no, it still goes through

Starting point is 00:38:52 the government. Yeah, I guess it still has to get processed with the government and people could still make claims on it. Whereas with the trust, your money goes directly to your family. You can still dispute a will, right? And that's what happens a lot of times. It's like these situations where a parent leaves everything to one child and puts it in the will. It doesn't necessarily mean it's gonna lay out that way, right?

Starting point is 00:39:13 Like if the other son could say, listen, my mom could say all she wants, she's leaving it to my brother, but I'm the one that helped build it. I have all the proof that I worked differently. Yeah, and so it's like, how this is not fair and I have I have a percentage that so they can dispute it and it's not it's not ironclad trust it immediately as soon as you die No, what you have the trust was put in someone's name or an entity that it doesn't you it's just there. Yeah, it's there

Starting point is 00:39:37 Yeah, well speaking of some money moves and whatnot an investment so we've mentioned before that there was like a Twitter page that was devoted to Nancy Pelosi and like a lot of her stock. Oh, her trades. Trades and all that, like how amazing she was doing. She's the best investor one of the most amazing investors just randomly like she's, you know, God sent with that. Well, there's another guy that's actually even better at it than her, who also is part of Congress. And so I found out there's this page that actually tracks all this stuff. It's called like Quiver quantitative, I believe. And so yeah. And so this guy's named Tommy to Tuberville. Yeah. And so he's, he's like a Congress person. I don't know if you sent it or, or House of Representatives or what he is and so he's he's like a congressperson

Starting point is 00:40:25 I don't know if you sent it or our house representatives or what he is But he's on a lot of different committees and and so he has he's on like most of these meetings with like all the different departments and everything So he has apparently the best stock picks you've ever seen horse. Yeah, and so it's not weird. That's not illegal It's it's insanity is what it is It's like why aren't people like I don't understand this outrage. I believe they're in directions Why isn't their outrage at things that actually are? Obvious and right in front of us. I thought I heard someone tell me that there's YouTube channels that are like dedicated to purely just making following these their trades

Starting point is 00:41:04 Why wouldn't you pick the trades? They crush the market. They're the best investors of all time because look, you're the one making the laws, you know, where to invest your money. Yeah. Well, I guess the, the one thing, yeah, that, that sort of brought more attention to this guy is cause he just like sold like 80% of his everything. Oh, so it's me.

Starting point is 00:41:23 Yeah. So exactly. Be conscious about to come here. Well, you know what's crazy is that we, and I think I've talked about each, some of these individually, but we are now at like such an unprecedented time when you talk about like debt. We have the most outstanding mortgages in history ever.

Starting point is 00:41:42 So the highest dollar amount, right? And in debt, we had the highest car loan, student loan, credit card. Is that why they call us the everything bubble? Yes. It is, we are like everything is like just on full tail. You guys see Argentina? Catastrophic.

Starting point is 00:41:57 Remember how that they elected that guy, Javier Ol... Yeah. He was like a libertarian and he slashed, slashed government agencies and caught whatever. For the first time in I think 10 or 15 years, his country's like a libertarian and he slashed, slashed government agencies and caught whatever. For the first time in I think 10 or 15 years, his country's in a surplus. They eliminated their deficit was massive. Eliminated in, was it 15 months?

Starting point is 00:42:16 Yeah, he's only been in there not that long. And put them, look up if someone can look them up. It's hilarious though. No TV time over here. We're not blowing them up. It's hilarious though. No TV time over here. We're not blowing them up or talking much about them. No. I mean, you see nothing. Yeah, prices of like the rent control he got rid of,

Starting point is 00:42:33 it did a bunch of other things. People are getting access to more properties, more business, and very short period of time. But wiped out their deficit in less than like a little over a year. Meanwhile, I thought I heard too that Biden has the 1.2 billion on student loan forgiveness on the table again. It keeps getting shot down. It keeps getting shot down.

Starting point is 00:42:53 It's election season. Easy way to get votes. He needs something. You know what's terrible? It's so terrible of an idea. Number one, it's one of the reasons why student white white a higher education so expensive is because it's easy to get money for it because of you know government has said oh everybody deserves an education they make the money easy to get easy money now you get bloated costs for college it's exploded in costs this will make it worse but you're also taxing people taking money away from people who didn't go to school or who took out business loans that never got it covered. Maybe the guy, maybe there's a plumber who's like, I didn't go to college, but he had to get some,

Starting point is 00:43:30 get in credit cards so we could get a truck or get some tools. Like he's going to pay for your Ivy League, you know, debt or whatever. That's, it's crazy. So I think that's the, I think that's a, I don't like explaining it that way anymore anymore. Like I like explaining to people like making them privy to the hustle.

Starting point is 00:43:48 It's so versus like, because if you sound like that, you sound like then you get, then you get labeled as- I know who deserves it, who doesn't deserve it. Yes, yes. I know, I know. So I don't even explain it that way to anybody anymore. I'm like, okay, fine, let's do it. But let's, let's, let's, let's become aware of what's really happening here. And the reason why there's politicians and

Starting point is 00:44:05 people that push these agendas because they really don't give a fuck if they put another 1.2 billion on the monopoly table. They're just moving money. They exactly, they know it always ends up back in their right and you go huh I don't understand well let me explain if you had $60,000 in student loan debts that all of a sudden he forgives you now free up $60,000 that you can go spend. What do you go do? You go buy things, you buy luxury items, you go buy cars, you go buy, you go buy, you go rent airbnbs, you go on vacations, you go take flights. Plus that money you rent for the college. And all of these, all of these people that are, are pushing that these things get funded and we print more money and we go in and we forgive all these things, own the hotels, own the airlines, own all the banks, own all these things that you, that money just ends up getting funneled right

Starting point is 00:44:47 back to them. And it just devalues the dollar and inflates everything else, inflates assets, which they all own all of them. And so of course they're all for it. And they, and they, they do it all under the guise of help the little guy, help the little guy. No, they're not, they're not really helping you. You think they're helping you because they're forgiving what seems like this massive loan that you're under and you

Starting point is 00:45:07 temporarily think it's a good idea, but you're really getting fucked on the back. But also it's it's it's taxing poor people to pay for rich people's education. It's the craziest. Yeah, it's the craziest thing ever. And these look, imagine if student, imagine if car loans, which is kind of happening a little bit, but imagine if the government said everybody needs to own a car. We're going to make it way easier to get a car loan. Car prices would explode because all the car manufacturing, they did do that. That's what happened. Yeah. Yeah.

Starting point is 00:45:33 They did do that. Well, I have the extent of college, but they did. Yes. They did. They did that. Yeah. Not to that level, right? We're there. It was like giving it free to everybody, but they, they loosened up the regulations around loaning for the vehicles, much like they did with now, here's the difference with the vehicle. There's at least an asset you could take back. You can repo it. Yeah, I could repo it. Right. Edgy college degree, like what do you do with that? You're not gonna pay me back. What do I do tax you like, you know, anyway,

Starting point is 00:45:59 bad idea, but it's a great way to get votes. It's kind of where we're sitting at. Would you guys, we all took a nice hefty dose of brain blend earlier? What do you guys think was that brain? Oh, you did a different one Justin and I hit the brain Oh, yeah, no, I got the hemp I saw you guys do that. I thought it was the same thing I thought we're gonna chill out today. Every time it delivers, the brain blend really delivers.

Starting point is 00:46:28 I'm out of that. I thought we were out. I didn't know we had some. We were out because Justin and I used it all the time. I know. I didn't know we had it. We're always over kind of a go-to every time we podcast. And all the real difference, so the milligrams,

Starting point is 00:46:40 are they lower? It's got a different cannabinoid profile. I know that. And it also has Lyons main in there Are they lower? It's got a different cannabinoid profile. I know that. And it also has lion's mane in there and the terpenes that also boosts like cognitive. It has the lion's mane. I forgot about the lion's mane there. Which one is it? CBC or the other one that's the cannabinoid?

Starting point is 00:46:57 CBC is one of them. CBC is good for the brain. And then I think CBC is the one that helps you sleep. Oh yeah. So you personally, do you use more of the NED products for a cognitive benefit or more like a relaxing benefit? Like how do you use it most of the time? Once or twice a week, I'll use it in here on the podcast and I'll just remember and then I'll typically pass it to Justin because I want him to use it too. And I noticed it on the podcast.

Starting point is 00:47:26 I just feel, you know, I feel really good, energize that type of deal. But mostly I'll use their traditional hemp one for like stress. So if like I'm at home and like, yeah, I'll take it. So I'm a little more chill. I don't use the brain one that much because we went through it and I didn't realize we had to run around, but I really liked it when we first got it. I didn't, I didn't notice the difference with it. So, uh, just, I want to ask you about this pyramid that you're talking about.

Starting point is 00:47:49 And oh, yeah, earlier, you were talking about it and I cut you off. Cause I want to get back to you. I was talking about Eastern European country. Like I was like, uh, starts with a B like Bosnia. Oh yeah. Uh, so there's this huge, uh, it was, it's basically a mountain or a hill that people have looked at like, oh wow, it's pyramid shaped.

Starting point is 00:48:10 It's very distinctive when you look at it from afar, but it's massive and it dwarfs even the pyramid Giza, I believe. Oh, so it's even bigger? I'm pretty sure. That's a pyramid? Yes, it's a pyramid. How did they figure out it was a pyramid? Well, so it just looked like it's well, because it just speculated, right? Like it's just a hill, but they actually like have

Starting point is 00:48:32 been able to excavate and they found tunnels underneath it and they found like this whole like labyrinth and artifacts that are, you know, very ancient, obviously, but the problem is they can't excavate any further because the government put a halt to it. And so, from my understanding, the Egyptologists had a hand in a say in this in terms of them asking the government to step in and halt. Why? Because they didn't have to rewrite the whole. Challenges the whole story. So coming from like the Graham Hancock perspective, the prevailing theory or his theory is that they don't want this stuff to come out because it's going to completely Timelines. Just mantle their timelines and our our full oh man. What was the other thing you were saying to your teasing your teasing me about another carbon dating,

Starting point is 00:49:26 oh the fossils. Yeah, fossils aren't real. Fucking knew it, man. No. Fucking knew it. That's where fossils are. No, what they said was, fossilize quicker than they thought.

Starting point is 00:49:34 There was this guy saying that things can fossilize quicker that all these fossils are typically found in one area. So we're just like a cool million years old. And he talks about this flood. Depending on the catastrophe, yeah. Yes, like there's a huge catastrophe that happened. So we're like a cool, our carbon dating's a cool million years. And he talks about this flood. Depending on the catastrophe. Yeah. Yes. Like there's a huge catastrophe that. So we're like a cool, our carbon dating is a cool million, million and a half or million.

Starting point is 00:49:50 I'm super accurate. So, so, um, so did you guys know this? So here's another interesting thing that the, oh, it's false. I hate that. Damn it. It was really cool when I first read it, that the latitude of the pyramids in Giza, in decimal degrees, it matches the sequence of numbers expressing the speed of light. It's not true.

Starting point is 00:50:11 No. That, boy, that went from that aerial photo. That really looks like a pyramid now. When you first, when you, for that first picture, Doug pulled up like, no, I don't know, a pyramid. That's a stretch, a hill. Oh, that's a pyramid. That looks like a pyramid.

Starting point is 00:50:22 Yeah, when you zoom out and it's the, none of the other surrounding mountains look like that. It's like, it's, it's, I guess that's a pyramid. That's that looks like when you zoom out and it's the, none of the other surrounding mountains look like that. It's like, it's, you know, I guess there's another one in China too, that they've covered up. There's so much we don't know. Like we have no idea. There could have been some really interesting advanced civilizations that were lost history so far, just interpretation.

Starting point is 00:50:42 It's like, I like that way, way better. What would I say? I don't know. This more just don't know. Yes, I like that. I like that way better yes I like that I like that side of you so much better this is what science showed this is what evolution based off this I like that you know I don't have a more smarter I get the fucking more less I know every time you make my voice yeah you sound like it's easily I'm not easily hey, look a Doug pull this up right here. This is funny. You guys. Did you guys see the the trumps? You know we talked about his shoes. Yeah, did you see the siren at Saturday lights kit? No play it you got play it So we'll play it is a shame gillis here cuz he went on there. Oh, was it shame gillis? It might have been him was did you hear his his opening monologue?

Starting point is 00:51:22 So watch watch watch the Saturday skit for the shoes. It might be Shane Gillis. I, he's, that was him. Was he, he does the best Trump impersonation. He hosted the show. I had to have been him. Oh, oh, wow. Yeah.

Starting point is 00:51:34 I just saw the exploding in popularity right now. He's hilarious. Let's see. Here we go. That's it. Yeah. Oh yeah. It couldn't catch. Yeah. Oh, yeah, it is. So it's.

Starting point is 00:51:47 In. It's. In. In. In. In. In. In.

Starting point is 00:51:51 In. In. In. In. In. In. In. In.

Starting point is 00:52:03 In. In. In. In. In. In. In. In. In. In. In. In. In. Why am I such a loser? But that's all about to change. Gordon thought you could use these. Dom J. Trump. Oh, shit. I love it.

Starting point is 00:52:14 And Gordon Dwyer's about to find out that winning is the only way to win. I'm not a loser. I'm not a loser. I'm not a loser. I'm not a loser. I'm not a loser. I I'm good basketball. Mr. Mitchell, everybody's saying I should have your office because my cubicle is a disaster right now. What can I have a minute to gather my things? Bye bye, he gets it.

Starting point is 00:53:10 That's the most fantastic love make you've ever had. Not really, it only lasted two hours. That was a two hour love sketch. Two hours. I did? No. Want to go again? I'd love to, but you're too tired.

Starting point is 00:53:26 Excuse me, excuse me. It's 170. Now, please don't break me. Excuse me, excuse me. People are noticing. Nice shoes. I'm not sure. But you know, in many ways, the real magic has been inside of you all along. Wrong.

Starting point is 00:53:57 It comes from the shoes and you're coming off as very stupid and frankly quite rude walking in here like this He does a better trump. Oh, yeah in terms of basketball movie vestige and with regard to shoes. I think we've done a wonderful point man You got new shoes too white men can trump. So good, right? I know, I was really impressed with that. I thought that was a really good one. I hadn't hit something really good in a while and I was like, how else? He's a shangyoist. He's a fire dude. He does a great job, you know? Yeah.

Starting point is 00:54:46 He has a really, really good job. I watched you stand up twice. It was hilarious. He's one of my favorite right now. No, he's like up and coming right now, right? Like as far as exploding, right? I shouldn't say up and coming. He's been on the map for a minute,

Starting point is 00:54:56 but I thought that was so good. It was so good. Hey, I wanted to bring up an interesting study before we switched off here. I read a study on depression, stress stress and fat loss that I'm still trying to break down because I read the results and it's actually, I'm going to read to you guys the results. It's, it's, it's quite trippy, um, what they found with the study.

Starting point is 00:55:18 And it's really interesting. I don't, I would, I mean, cause we wouldn't, we wouldn't guess it. We wouldn't. Here's a title of the study. Um, it says daily stressors past depression and metabolic responses to high fat meals, and then it's a novel path to obesity. So what they found, so here's the, the, the conclusion, the cumulative six hour difference between one prior day stressor and no stressors translates

Starting point is 00:55:44 into a 435 kilojoule calorie difference, a difference that could add almost 11 pounds per year. These findings illustrates how stress and depression alter metabolic responses to they use high fat meals and ways that promote obesity. In other words, it wasn't that people ate more, It was that it changed their metabolic pathways to promote fat storage. So same calories. Huh. Yes.

Starting point is 00:56:08 That's the, that's the, the potential conclusion. Now what they're looking at is, uh, they're looking at resting energy expenditure, carbohydrate oxidation, glucose before and after. So I don't know if it'll completely translate, but essentially what they're saying is being very stressed out, literally tell, and the evolutionary, this would make sense. Yeah, it does make sense.

Starting point is 00:56:30 That it would teach your body with the same calories to store more body fat. Wow. Wow. Is that new? No, it's not. It's a 2015 study, but Jackie shared it with me. And I thought it was really interesting.

Starting point is 00:56:42 I thought maybe it was new. So I definitely have this prediction that we're gonna see. Oh, and it's not like a, uh, you brought this up earlier about that. We're going to see pharma and food for the first time going against each other. I just saw an article on Goldman Sachs coming out and saying that, uh, ozympic could be the thing that boosts our economy, like bring. Yes. Yeah. And that's true. Our Weight Watchers bet is going to look really good. How would ozympic boost our economy? Just because Yeah. And that's true. Our Weight Watchers bet's gonna look really good. How would a zempic booster economy? Just because it's because it's good.

Starting point is 00:57:08 Because of that sales of that? Yes. But then people are buying less food. Are you guys not feeling it the same way? I am like, I like family, friends. Oh, I know. It's wild how many people are like. Oh, it's the thing.

Starting point is 00:57:18 Yeah. I just went to, Max and I walked you at the mail like we do every day and we're walking back up and I can hear my neighbor in the air shot away and he's talking, oh yeah, I'm trying to cut out this and that and I started that, that was zipping, man, it really helps you and I hear him just raving about it to a neighbor. Do you know anybody that's using it?

Starting point is 00:57:35 Cause I do. I know someone right now is on week six. Yeah, I know several people. Oh, you do? Yeah. And now what are their experience? That everyone's been positive. So my family member.

Starting point is 00:57:43 I haven't heard anyone, I haven't had anyone close to me that's had a negative thing. So I had a family member go through our people at mphormones.com and I said, make sure that you take care of her. We want to monitor whatever she's monitoring everything. And in six weeks, in five weeks, so here's what she told me. I'm like, tell me if you notice any differences

Starting point is 00:58:01 in energy, depression, anxiety, like any other side effects besides the fact that maybe you don't want to eat more or whatever. Anyway, we had dinner the other day, um, hanging out and she goes, I asked her about it and she said, it's weird. Food still tastes good. I still enjoy it. I just don't think about it all the time.

Starting point is 00:58:16 I don't crave it. She's like, it's weird. She goes, I'll have ice cream and I'll have some. I won't have like a big bowl and I won't want anymore. She's like, it's so weird. I said, do you notice anything else? She's like, that's it. She I said, do you notice anything else? She's like, that's it.

Starting point is 00:58:26 She's on half dose too because they started with half dose. So that makes me, even though I'm like, I'm not a real good candidate for it. But I would, because I have such a good gauge on that. Right. It's been a thing I've been in my whole life. And I know my behaviors around stuff like that. And so if I saw that change that in me,

Starting point is 00:58:45 that would blow my mind. It would blow my mind. So it's a part of me that wants to do it just for that reason. Just to show you. You should because you'd be the perfect person to, to actually break it down. You have such a close, you know, you know, you understand how you feel.

Starting point is 00:58:57 Yeah, yeah, yeah. That would be, but I, same thing. People are telling me stuff just like that. And I've actually had the, I've got half, I've got half people that are like really overweight that are using it and it's helping. And then I have some people that aren't even like currently they're like just trying to lean out a little more

Starting point is 00:59:12 and cut some habits like that. It's so part of the zeitgeist now though, like in terms of like, I look at it when you would say, oh, he must be on steroids. It's the new thing. Oh yeah. Like, you know, all this, don't even lie around Zephyr. She lost her way. Oh, I must be on steroids. It's the new thing. Oh, yeah. Like, yeah. Don't even lie around. She lost her way. Oh, I have to. That's funny. I have to. That's so hilarious. So you notice other GLP one agonists that are out that are supposedly better. Yeah, better. Better.

Starting point is 00:59:37 Yeah. So some of the blue tides, the one that is the brand name Osempic that's getting all that whatever you could get it. Like, like if you go through our partners, it's a compound form, same compound, it's just generic, cheaper, same compound. But there's one called trizepetide. Maybe look that up Doug, if I'm saying that right. From what I'm hearing from the people we work with, cause they have people doing some aglutide or I think it's called trizepetide,

Starting point is 01:00:00 look up GLP1 agonist, TRI, and then it'll pop up and sure it'll populate. Turzepetide. Terzepetite. Terzepetite. Yeah. Supposedly, it's even more effective. What? It's like really effective.

Starting point is 01:00:10 People tolerate it really well. Yeah. And it's like another generation. So they're coming out with better one. Is it just because it's behind? Is that why? Because it was made after some of the Lutite was made. So they were like, oh, this is a better way

Starting point is 01:00:25 to compound a GLP one or put together a GP one agonist. So supposedly it's better. So there's a lot of other ones that are coming out too. And then the reports on how it's affecting people's other habitual impulsive behaviors, like alcohol and smoking. That's what blows me away. The food part, cool.

Starting point is 01:00:43 But if this is like something people are going to use, that's the more help with smoking or alcohol or like, oh, or gambling or something like that. So that's the part that I think would be really interesting with me being able to do this. Just notice. Yeah. It's the notice that like I just, it just, I don't have that, that craving to keep going or to eat more than what I should.

Starting point is 01:01:02 Or maybe I even like, don't go. Impulsivity in general being lowered. Yeah. Yeah. Cause that's forever been a challenge for me is to have it in the house. If I've got candy, if I've got stuff like that in the house and that that time comes around where I'm craving, not only is it hard for me to resist, it's hard for me to just have a tiny bit and not fully indulge in that moment. And it's taken years of practice and discipline to not do that. That will leave nerds on this chair. Yeah, yes.

Starting point is 01:01:30 Just test them out. Yeah. No, I mean, I've gotten better. I'd say I've probably gotten the best with like, you know what, changed this behavior more than anything. My relationship with candy has come full circle. I don't have that same addiction with candy. Ice cream still. There's something about the ice cream that still, I have that relationship with candy has come full circle. I don't have that same addiction with candy. Ice cream still, there's something about the ice cream

Starting point is 01:01:46 that still I have that relationship with it. I don't have it with candy anymore. And you know what broke the candy one was when we were recording this pocket, when we did the ketogenic diet. When it went, when I went from 600, the 600 grams a day on carbohydrates to nothing. And then when I reintroduced carbohydrates,

Starting point is 01:02:04 I only wanted about 150 or so a day. So it reduced the cravings across the board. Yes. And so now like I actually have, I've had, when do we fly? Where do we just fly? What was the last place we flew? Mexico. Was that the last place?

Starting point is 01:02:17 Was it last? Yeah. It's been a while. It's been a while, right? So when we flew to Mexico, I bought those last time you had candy. I bought those nerds. I still got them in my bag. The same ones? Same ones that I haven't finished. I still got them in my bag. The same ones.

Starting point is 01:02:25 Same ones that I haven't finished. Are they the chewy ones? Yes. With the ones on the right? Yes. The ones you love. So, but here's the thing. What I know, and I, what I noticed with them, it's just like that. It's, I still haven't finished the bag is I'll actually, it bothers me to eat too much.

Starting point is 01:02:38 We're in the pet when I was eating 600 grams of carbs. But ice cream still. I have for some reason ice cream. And I don't know if it's more to do with the fats that are in there. And I can tolerate that more. And it's because of that. Or if it has the, because the sugar has become too much for me. So I can only have so much candy now in a sitting.

Starting point is 01:02:55 So even if I'm in the movies or as time when I would normally eat a whole box of something, I'll actually stop the candy. There's two foods for me that if they're in front of me, I'm going to eat them. Chips. Like I'll just eat them until I hate the world and then or like warm French bread with butter Even though gluten messes me up. Did you get did you get some of Courtney's sour? No, don't oh, I don't want it She's on a kick. Oh, it's it's good

Starting point is 01:03:19 I mean real sourdough is easier for like gluten intolerance, dude, but Yeah, I had to do it with Olives, like this company that we went down to Monterey. And so yeah, I had that this week. I was like, oh no, because I'm, you know, I can tolerate just a little bit more gluten these days, but not a lot. And sourdough's got less gluten in there.

Starting point is 01:03:38 Sourdough's is okay, but I still have to like taper it. And I, you know, went a little over and I was like, oh man. No, no, so good though. Don't do it. So good. But I can, again, I can hold back on that. It's always been the ice cream and candy, but candy went away after the ketogenic diet.

Starting point is 01:03:54 That made a big difference for me. So if you're somebody who eats a lot of carbohydrates, addicted to sugars and candy, that was one of the benefits of the ketogenic diet. We're gonna get you on, we're gonna get you on some of the glutide. I wanna hear about it. You don't use a ton of peptides.

Starting point is 01:04:07 Like I get experimented. I would use it, but I've also got so many peptides. I don't know what's happening. Yeah, yeah, yeah. I'd test them all out. I've missed a ton about it. Yeah, I would like to see either one of you, but I'd love to hear a few.

Starting point is 01:04:17 Yeah, I brought it up. Because I know, we're gonna be honest, you know? Oh yeah, you know me. You know me, I wouldn't bullshit if it wasn't making a difference. And I'm gonna know because that's a very it's like I've so I've been paying attention to that for so long that I know what that feels like you have your try Yeah, all right. We have a shout out. Okay, so I got a shout out. We're gonna do today. It's called muscle in motion

Starting point is 01:04:38 on Instagram and this is one of those cool Like 3d rendered like you can kind of see insert origin of and function of the muscles and it kind of goes into the anatomy and the detail, just a cool page to check out if you know, you're curious and those kinds of things. Awesome. Brain.fm is a company that makes music that alters your brain literally changes your brainwaves to induce states of calm or sleep or

Starting point is 01:05:08 inspiration, motivation. It's real. It really works. We've been talking about them for years. This was built by scientists and they work with musicians. They track the brains of practitioners or participants and they can literally listen to the stuff you want to get motivated, listen to it. Five minutes later, you'll find yourself more motivated or asleep or calm. Anyway, it's pretty remarkable. And if you go through our link, you get 30 days for free. Try it out for yourself.

Starting point is 01:05:32 It'll blow your mind. Go to brain.fm.com, mind pump. That link gives you 30 days for free. All right, back to the show. Our first caller is Andy from New York. Andy, what's up, man? How can we help you? What's up?

Starting point is 01:05:46 So a little backstory before my question. 33 years old, married with two kids, two and a half year old, and an almost one year old. 40 hours a week work life. On top of that, I go to school full time. I'm going for my associates. On top of that, when when I get home pretty much try to get out some strength training two days a week With the busy lifestyle I have already Pretty much that's just like a push ball program So I was wondering my question

Starting point is 01:06:18 Kind of like in a mind-funk of like just brain fog and whatnot Just I know having the kids and all that, you know, obviously, you know, help doesn't help. But wondering if there's any tips or tricks to help me like get out of that like mindfuck of like just the blindness, you know, the two, the top two things that'll affect mental, I guess, clarity or cutT are number one sleep and then number two diet typically. So the first one would be try to maximize the quality of your sleep or get more sleep if you're not getting enough sleep. Then when we get to diet there's a couple things. First I would look to see if you can identify when you feel

Starting point is 01:07:03 the brain fog the most and does it tend to be 30 minutes to 60 minutes after a meal and what are you eating in that meal? Have you identified anything like that by the way? So no but like kind of it's like spread it throughout the day almost so I'm pretty good on like my diet pretty much chicken and rice or protein and rice for lunch at work and then I go in for at dinner Just another protein like vegetables something like that and then throughout the day kind of just I always feel it It's not just like oh at night or during the day or in the morning. I do actually I did try to take Organify their focus supplement. I started taking that about a week ago

Starting point is 01:07:44 I did notice a little bit different there so far, but nothing. I just kind of still in that funk every now and then Okay, how's the sleep by the way? Okay, so another yeah, so I work for like I said 40 hours plus a week So I wake up at 3 30 and every day. And then having the two kids, generally I try to get to bed by nine o'clock. But sometimes a two and a half year old is a monster. So that doesn't let me always happen. Yeah, as you guys probably know.

Starting point is 01:08:18 So the sleep I know I can do better at, but it's what I'm trying to figure out like a balance of, if I can't get to sleep, what can I do to help me out? Anyway, you could take naps? Not really, because pretty much by the time I get out of work, I go pick them up from daycare and then I'm just constantly on the go. What does your caffeine intake look like?

Starting point is 01:08:40 So I do take RSP aminoene. I take that in the morning, like right when I wake up, like an hour after I wake up, and then I'll take that around lunch. And that's pretty much it. I don't drink coffee or anything like that. You can cut it off after lunch. Okay. Do you get breaks at work where you can go in your car

Starting point is 01:08:58 and take a 15 minute nap? Yeah. Okay, I would do that. Like, I could tell you all kinds of different stuff. Nothing's gonna help you because your sleep is so bad. I mean, nine, even if you. I would do that. Like, like I could tell you all kinds of different stuff. And nothing's going to help you because your sleep is so bad. I mean, nine, nine, even if you went to bed at nine, even if you went to bed at nine, I woke up at three 30 perfectly. That's still not enough sleep.

Starting point is 01:09:14 So like every, like all the hacks and all the stuff that you could try right now, um, to improve the mental brain fog, it's not going to do much because you're, you're just not sleeping enough. And it's having some detrimental effects. Naps will have, will have, will make the biggest impact. Um, besides, besides going to bed earlier, waking up later. I also think the types of workouts would, that would serve you better would be like a maps 15 opposed to like a full hour workout.

Starting point is 01:09:40 Like even though I know you've reduced it to two times a week, which probably seems like it's not a lot. It's a lot for somebody who's not getting a full eight hours every single night. And so you'd be far better off actually just doing one to two exercises a day. And I know that doesn't sound like very much, but-

Starting point is 01:09:56 It's like an energy boost. Yeah, you're just, you're, we're deprived of sleep so much. And you've got so much on your plate that a full hour, you know, intense workout is, is not doing in you any favors. And so we'd be better off just a lighter dose of that all week long, just a little in one, literally max 15 is one to two exercises, right? So that's what it would look like is, and do you have that program yet? Cause if

Starting point is 01:10:19 not, I'll have that sent over to you. No, actually, that's after a strength training, I was probably going to pick up that maps 15. Okay, we'll send that to you. Yeah, we'll send that over to you? No, actually, that's after a strength training, I was probably going to pick up that maps 15. Okay, we'll send that to you. Yeah, we'll send that over to you. Is there any way you could wake up a half an hour an hour later? Or is that not possible with your schedule? Um, I live almost like 45 minutes to an hour away from my work.

Starting point is 01:10:34 So unfortunately, no, because of my start time. Gotcha. Yeah. Okay. That's why hopefully when the kid goes to bed is try, I go right and start getting ready to go to bed as early as I can. Yeah. I, so I have, I had a client like this and what we ended up doing, and it was

Starting point is 01:10:48 just, it was impossible. He had so many, um, he had so many responsibilities. It just wasn't, no, look, sometimes it's the case, right? Uh, oftentimes it's not, oftentimes a person can just modify their lifestyle, get more sleep, but sometimes it's like, like, you, like, you're in the middle of you're raising little kids, you're supporting your family, you're getting an education so you could probably support your family a little bit better with finances later on. All commendable. You're young, you're in your

Starting point is 01:11:13 early, your young, your early 30s, young man. So this is the time to push yourself. Weather in the storm right now. You're weathering the storm. So I had a guy like this, just like this. And what we did is I said, okay, well you get breaks at work. And he said, yeah, I said, can you go out to your breaks at work. And he said, yeah, I said, can you go out to your car, put on an eye mask, set a timer, and go to sleep for, you know, 20 to 30 minutes of time. And he did. And it was profound how much it helped. And I didn't fix

Starting point is 01:11:35 everything. But it made a big difference. And so that's what he did. So he literally went out to his car when he had lunch. And instead of eating, he went to sleep. And then he woke up five minutes before it was over and ate his food real quick and went back to work and it made a big difference. So that would be the, there's no new tropic, no supplement, no, nothing else I could say to you that will come close to just getting a little bit more sleep. Yeah. Yeah, it's perfect. I'll start that tomorrow really.

Starting point is 01:12:03 And literally you just park, park your car somewhere when you get to work. And this is how we, this is how we plan it out. He's, he would scope out a spot where he could park where he knew he wouldn't get bothered. So okay, this is where I'm going to go back to. He brought an eye mask with him and then he would use his phone alarm. And so what he would do is he'd go out to the car, he'd lay back, put his eye mask on, fall asleep. Sometimes he wouldn't fall asleep, but sometimes he would fall asleep., the reason why I'm saying that is that even if you don't

Starting point is 01:12:28 fall asleep, resting does have some beneficial effects on the body where you just close your eyes and you kind of drift in and out a little bit. Now, another thing you can do is to add to that is if you do, you said you don't take caffeine. Was that what you said earlier? Was it a something? Yeah, I don't take caffeine. Okay. All right. All right. That's it. That's it then.

Starting point is 01:12:46 Yeah. Go out to the car and see if he can squeeze out 30 minute apps. And that should, that should help you out. And just remind yourself, you know, how this all started this conversation is that right now you're playing defense, you know, like this is, this is not the time to go on the offense and try and make huge moves in your fitness. It's like you are trying to get as much rest and as much recovery and mitigate as minimal as minimal damage that you're doing to the body as you possibly can at

Starting point is 01:13:10 this point. And so whether the storm, you know, and the, the, the thing that you just don't want to do it, what will be tough. Cause one of the things that happens when we're deprived of sleep is cravings, right? And so resisting the temptation to not binge, overeat or go off the wagon will be your greatest ally right here. Right? I mean, what you said you're eating, if you stick to things like that, venison and chicken and steak and rice and for the most part,

Starting point is 01:13:37 stay in that lane and be good and focus on getting as much recovery and rest, do the maps 15 when you can. Uh, and then just know that there's a lot of the other tunnel, you know, before you know it, kids will be older than three, four years old and kind of putting themselves down for bed. And you can actually maybe even get to bed before nine and, you know, things will get better. But for now, the best thing to do is just to try and optimize that and not allow yourself to go off the wagon nutritionally, because off the wagon nutritionally will only make all of this more difficult.

Starting point is 01:14:06 Yeah, I'm pretty good. My diet, like I said, always stay true to that. So that's I'm not really worried about that. But good. The sleep is kind of figured out my going to be my problem. Yeah, good, good. Yeah, you got it, man. Also, maybe check into, you know, over 60% of the population is deficient in magnesium. magnesium was a big deal for me to have getting like really good rest. So I don't know if you've, I do actually take that before I go to bed. Oh good.

Starting point is 01:14:29 I actually do. Yeah. Like about an hour before I go to bed. Good. Cause I actually heard of people that's actually, so that's when I started taking. Okay. Good.

Starting point is 01:14:36 Awesome. That's good. All right, bro. We'll just, whether the storm keep us posted, we'll send over math 15 to you. Yeah. Yeah. Perfect. Thanks guys.

Starting point is 01:14:43 I appreciate it. All right. You got this. Yep. That's just that season of life, man. Yeah. Yeah, perfect. Thanks guys. I appreciate it. All right. You got this. Yep. That's just that season of life, man. Yeah. This is why it's, I have this party. You was like, we talk about father all the time.

Starting point is 01:14:52 It's like, you know, if you wait till you're older, you're wiser, you're more calm, but then you also don't have the like the, the ability to weather storms like that, you know, at my age now, if I had to do, I wouldn't be able to do five hours. It's more difficult now for sure. Well, yeah, but also the Difference now I have the finance Like if I'm in his shoes at my age and stuff like that and it's like you're hiring people Yeah, I'm hiring people to handle a lot of this stuff so I can actually do that's brutal five

Starting point is 01:15:18 That's five hours if he goes to bed on time. We should come out with map snaps Maps maps. Yeah, I like my there. I do like the addressing questions like this because I do think that there is, uh, there's a need in the, in the space in this conversation because there is this like, you know, this overwhelming popular, you know, grind through everything, military, Navy SEAL training attitude. It's like, that's the last. Just deal with the do your workouts anyway. Yeah, exactly. Like I think that a lot of people would push this guy in the, oh, you know, you grind through it or make do the workouts here and then break them up and do this. It's just like, dude, you're not getting even eight hours of sleep on a regular basis.

Starting point is 01:15:56 No, that's like five and a half hours. Yeah. He goes to bed on time. Yeah. So it's like there is no supplement. There is no fitness hack that we have for you that's going to benefit you. It's like-

Starting point is 01:16:07 Your family will enjoy hanging out with you more. Right, it's weather the storm right now. You got this, Andy. Our next caller is Morgan from Texas. Hey, Morgan, how can we help you? Hello, it is great to see you. I've been listening for six years now, which is crazy. Wow.

Starting point is 01:16:25 So I'll just jump right into my question then. I'm having a little bit of trouble with some of my longer distance running. When I go for longer distances, my upper IT band starts to hurt to the point that sometimes after my runs, I can't put any weight on my legs. And I've watched some videos of myself running from behind and you can see that as one foot is landing

Starting point is 01:16:50 and the other one's picking up, my pelvis is a bit uneven. Now I've read that this can be because my glutes aren't firing properly and need to be strengthened, but I run different variations of foundational days from anabolic and performance and don't seem to have any trouble connecting to my glutes or feeling them in squats, lunges, that kind of thing.

Starting point is 01:17:17 So I didn't think this would be an issue for me. And I was wondering if you could help me figure out what is causing this and how to fix it. Typically, upper IT band pain in running has to do with a lack of lateral stability. Okay? So, your ability, your strength of the muscles that pull your legs apart, the abductor muscles. Okay? So, like tube walking or lateral sled drags,

Starting point is 01:17:46 probably a really good idea for someone like you. So what I would do is I would back off on the running. So maybe cut the volume in half for maybe four weeks and then replace that volume with the sled and do some lateral sled dragging, both where your feet come together and come apart, or where you cross over and drive all the way across, and start to develop that lateral stability.

Starting point is 01:18:10 And you should notice improvement pretty quickly. In fact, here's how you would know. The next time you go do a run, do some tube walking before and after, and see if you notice a difference. And you're likely to notice an improvement. I love the 90-90 variations for this too where you actually lift your back heel up off the ground. Do you do 90-90s at all before you run?

Starting point is 01:18:34 I do not. I do more combat stretching. Oh yeah. Oh yeah. Yeah. So I mean that'll be good for like shin splints and stuff, but for your hips and the it what you're dealing with Do get down and do the 90 90 variations where you are in the 90 90 position And you lift off your back heel and you try and do that so internal external rotation go in the hips Yeah, that compa that combined with the tube walking or lateral sled drags is is the key Do we lose her heaven? Oh, I thought we lost her right there. Oh, there you are. Okay, so is the key. Do we lose our heaven? All right. Oh, I thought we lost her right there.

Starting point is 01:19:06 Oh, no, there you are. Okay, so by the way, just for, you know, because you said, I feel like my glutes connect with a lot of exercises. When we say the glutes, we tend to, I mean, we just look at the butt and we say, okay, I got this butt muscle. And then when I do squats and hip thrust,

Starting point is 01:19:20 I feel my butt firing. You have the glute maximus, which is the big meaty part, and then you have the minimus and the medius, and they all have to have a balance with each other. And in fact, sometimes you see this pain with people who just lift weights and squat and dead lift and hip thrust a lot as well. So it's that lateral ability to support your ability to move forward. How often are you doing lateral lunges, cossack lunges, things like that, where you're actually doing exercises

Starting point is 01:19:51 devoted to lateral strength stability? Not very often because I've stuck to just running anabolic or whatever's in performance when I'm in a big on-season for a race. Yeah, people like maps anabolic because it's so good at like building muscle sculpting the body and all that, but it's a very linear program. Right, it's on the same plane. Yeah, and so if you just do that over and over again, you'll look like you're developing an incredible body, but then you start starting to notice these aches and pains. So that lateral stability is one of the weaknesses in MAPS and Ebola.

Starting point is 01:20:31 If there is no lateral, you know, real lateral movement. I would add that in a bit more too. And I think symmetry would actually be a great program for you to run. So to address any of that instability, whether it's, you know, with rotation or lateral movement, you know, you'll be able to kind of like build some strength there and stability more effectively. What happened? So to back to Sal's point about the, the, the glute being broken up in three different muscles and also what you kind of researched on your own and found that it was saying that you were not, you're having a trouble connecting the glute is you are having trouble connecting to the glute mede, right? So the glute mead is responsible for you being able to push your knees out.

Starting point is 01:21:08 And so what happens, and it's probably really difficult to see this in the run is you have this slight caving in of the knees. And when the knees slightly cave in every time you strike on the ground like that, it internally rotates the femur, which winds that it ban. And then it has that direct feels like someone's sticking a knife in your upper hip. Like that's where it feels like. And it's just, just might not even be able to see it on the form it's just the tension is moving right exactly so you don't even have it doesn't have to be it's not gonna be so exaggerated where you can like watch a video and see like your knees like just that little bit

Starting point is 01:21:37 just attention of that glute me not firing and hoping keeping you in a more neutral position or forcing the knees out a bit is allowing the femur to internally rotate, which winds that IT and then that repetitive motion for running in that plane for so long just causes it to be. And I have, I've struggled with this. So it's definitely close to home for me. And I know what that pain feels like. I couldn't even drive for 15 minutes in my car without having to pull over and like address it and stretch it.

Starting point is 01:22:03 And because it was so painful. So are you, are you feeling any of that pain right now as we're talking? Are you able to feel any of that pain now or no? Um, a little bit, but it's been a few days since I've run. I did Saturday morning, a half marathon actually, and I have not run since then. So I'm starting to feel better now, but Morgan, would there be a move, would there be a movement you could do right now that you could where you would feel it? Like if I were to ask you right now, could you do something with a squat? Would you feel it if you did a squat right now? Yes, I mean, I would feel it if I just stood up to.

Starting point is 01:22:41 Okay. So it could so here's an easy test to see if we're right. So if you stand up and then just do some, just, just go ahead and stand up and then just bring your leg out and just do some abduction on the side that hurts. So just stand up, you can use that desk for support. Which side is it? Is that that right side? Yeah, the right side. Okay. Now, do some reps like that, bring your leg out to your side, but bring the leg out kind of back a little bit as well. Not far out to the side, but kind of back. Yeah, there you go with your back. Yeah So you're leading with your heel. Yeah, do do like 15 reps like that Go ahead and do 15 reps and I want to see if this makes a difference and

Starting point is 01:23:14 Come up nice and high see how high you can come up and you can start to feel that kind of outer glute start to fire Yep, keep going and then what we're gonna have you do is sit back down and stand back up and see if you notice any difference She might not she's in that much pain, bro. Yeah. I mean, I, when, when I was in that much pain, you know, it takes a little bit more. But sometimes it's like, boom, right away. Okay. This is the issue. So I just want to see if this is, if this is going to help. Sometimes I'll do that elevated and lift up off the, can you, is that how far, is that the furthest you could come out with your leg, by the way?

Starting point is 01:23:45 No, there's a table behind me. Oh, I see, okay. I can move this chair a little bit more. Yeah, yeah, yeah. There you go. And then bring, yeah, keep, you do like, just like five more, bring it out nice and high.

Starting point is 01:23:59 And then I'm gonna have you squat and come back up and see if you notice a difference. Just do one more. We're not trying to do a workout. Yeah. Now go ahead and sit down, stand back up and see if you notice any difference in how it feels. I can actually because it feels different than the other leg now.

Starting point is 01:24:22 Yeah. Lateral stability. Just it's so it's lateral stability. So just what we said, I think it's going to the other leg now. Yeah, lateral stability. Just, it's, so it's lateral stability. So just what we said, I think it's going to fix that for you. Have you seen the, uh, the YouTube video I did on, I think I'm, what's the name Doug? I think I actually have it under the chronic knee pain is what I think I have it under. I don't remember what the title is, but I go into the 90, 90 variations.

Starting point is 01:24:40 I actually show you, I thought, so I foam roll first, right? So that'll give you kind of an immediate relief so you can get into the movements So I would foam roll the IT ban both sides Then I would get in the 90 90 and do the 90 90 progressions and then I would do either two blocks or sled drags That becomes like your every every time you can go it before you go into a workout That's how you start your workout always no matter what you're training what you're doing. I think we just throw that at the beginning. Yes, throw that at the beginning always. And you should already see like gradual improvement from that over time.

Starting point is 01:25:12 Almost immediately. Yes. Yes. All right. Thank you so much. All right. You got it. Thanks for pulling in.

Starting point is 01:25:24 Sometimes these issues are so, they're hard for people to fix. They don't know what the problem is, but then you find the solution. It's super easy. And that lateral stability issue, the upper IT band, like, you know, I had so many runners that came to me, couldn't figure out what the hell was wrong with them in like literally two workouts.

Starting point is 01:25:43 We would do two workouts where we'd do two blocking or lateral sled drags and they were like, it's fixed, I can't believe you fixed my problem. It's like, you know. You need to strengthen that lateral system there. It needs to be addressed otherwise too. If we're just continuously in that one sagittal plane, all these things are gonna come to haunt you later on

Starting point is 01:26:04 if we're not strengthening the supporting cast that's keeping you kind of in place where you need to be. The mistake I made for years was just foam rolling it. So I unlocked that, okay, if I do this foam roll and calm this IT band down, I could go play basketball and I'd be okay while I play basketball. But then it would just be there. It would be there. It would always be there. So that became like, oh, I could go play basketball and I'd be okay while I play basketball. Then it would just, it would be there. It would always be there. So that became like, oh, I have to phone roll before

Starting point is 01:26:29 because I wasn't addressing the lateral stability and strength at all. And then it was the 1990s that opened my eyes to that was getting into the 1990s, progressing that and actually starting to do strength exercises in that plane. And then all of a sudden it was like gone. And what's awesome about this is that this played me for years, for years. That's what I'm saying. And then it was gone. I haven't had any issues. And then if now I'm so aware of if I feel it starting to creep up, I know right what to do. But it's great because I don't have to do all those, I don't have to do that every time. I just make sure I'm doing the protocol. Yeah,

Starting point is 01:27:01 you just that's right. And then you make sure you incorporate exercises that, that strengthen in that plane and then you're good to go. That's right. Our next caller is Melissa from Canada. Hi, Melissa. How can we help you? Hi. Hi.

Starting point is 01:27:14 Hi. Great to see you guys. Thank you. All right. Yes, I'm not, if it's lagging or something, it's kind of pausing, but, um, yeah, I wrote in actually just over the weekend. I wrote in on Saturday and I got a response right away. I guess someone I've canceled. So here I am. Awesome. Yeah, it's great. I do the the anabolic I purchased in December and I started

Starting point is 01:27:38 it in January. So I'm still getting used to it. One of my biggest concerns is not trying to fit it all into the morning before I go to concerns is not trying to fit it all into the morning before I go to work. So trying to get it in within the hour and doing it properly. The other thing I'm worried about is I don't know if you got my email. I sent some pictures with just my my shoulders. So I'm really really adamant about not building them anymore. So because I am fairly strong now, I find and I'm just nervous about looking fuller and bigger in my shoulders because I always have been self-conscious about that. But I don't want to like make shortcuts on the program. So I'm just wondering,

Starting point is 01:28:16 I don't know, like I'd rather work on my triceps, like triceps more than my shoulders. But that makes any sense. Yeah. What's your what's your exercise history? Are you are you new to working out and strength training? Have you been doing it for a long time? Wait, here and there I've dabbled, but not much. No experience. Since I started listening to you guys, you've just inspired me to get right into it. Okay. I've always done a lot of cardio, a lot of into a lot of sports, always been fairly strong for my for being a female for my age, but never got into lifting weights because I was always afraid of strong for being a female, for my age, but never got into lifting weights because I was always afraid of, I just never liked my genetics.

Starting point is 01:28:49 I was built. I always felt like a football player. And so it's always kind of hesitant to get into weights, but after listening to you guys, you've totally changed my mind on that. And I listen to you guys daily and I, even when I'm working out or on the way to work, so I would like to get into it more I'm just just a little hesitant still with Not getting too bulky for my size. Listen. I'm gonna say this here

Starting point is 01:29:12 This and this sucks because I think this has been terrible for women who have really good Muscle building genetics is that we've made them feel so insecure That they don't want to pursue anything that could potentially make and build more muscle, whatever. The truth is if you do indeed have those genetics that can build a lot of muscle, you are going to look phenomenal at the end of this journey. It's gonna serve you so well. You're at an incredible advantage. Now you got to also remember that body fat on a pound for pound basis is so much more volumist than muscle is. So in other words, if you're also through this journey trying to get leaner, like most people are, and even if you even if the scale stayed the same,

Starting point is 01:29:47 if you if you gain 10 pounds of muscle and lost 10 pounds of body fat, you're going to be smaller. You're going to be smaller all the way around. A lot. So I, and because you're just getting into strength training, I would not advise you to modify the program and reduce volume from the upper body and whatever. I would follow the program as is, hit your protein targets, watch your nutrition, and then allow your body to slowly start to take shape. And again, if you have those genetics,

Starting point is 01:30:11 like you say, you've been, you've, you know, sounds like your whole life, you've probably been strong, that you've noticed that you were stronger than most people, you're gonna do very well, but you gotta trust the process. Don't let your fear get in front of you because you're about to embark on a pretty amazing journey. If that's the case. Melissa, you're not in our forum, are you?

Starting point is 01:30:31 I'm not, no. Okay, I'm gonna have Doug put you in our private forum. And the reason why I want you in there is because I know how challenging this can be, especially at the beginning. It'll get easy when you start seeing the results that you really want. Like once you realized what Sal is saying that the ability to build muscle is a

Starting point is 01:30:50 massive advantage, especially for a female, because it's really tough for women to build a lot of muscle. And even though that's been an insecurity of yours and you don't like it, it's going to work to our benefit. And the hardest part with a client like you and I've trained many is to get over the mental hurdle of it. It's okay. Stay the course. We got this. I promise that when we get to where you want to be, you're going to be very happy that we did this way. What I don't want to see you do is to bail on some movements or to all of a sudden because you see

Starting point is 01:31:21 the shoulders starting to pop more or something and you start cutting calories dramatically or doing something drastic that is not going to support and help what we're trying to do. And so I want to be able to put you in the form so I can help support this process as you go through it because a lot of it is the mental game. And a lot of times we need somebody that's non-bias on the outside talking to us or talking us off the ledge, because all of us are guilty of this of being our own worst critics and being insecure about all of our own. I'm this way. We're all this way. And so I don't want you to make a pivot when you're doing really, really good. And so the goal right now for me with you would

Starting point is 01:32:01 be, let's hit our protein intake, which I'm heard, I'm sure you've heard us on the show, like hit, let's do that consistently every day. Let's follow maps and a ball just like it is. And the goal right now is actually not to see major shifts on the scale or any of that, it's to build your metabolism, build some muscle, slowly increase calories over time and get to a place where you just can feel your roaring metabolism. You feel hungry a lot, you're eating a lot of food, but yet you're not putting weight on the scale and you're getting stronger in the gym. And now we know we've primed the body to get in this like phenomenal shape and lean out.

Starting point is 01:32:36 And then we cut. But we got to get there. Yeah. Yeah, I work out from home. And again, since listening to you guys, I purchased a Smith machine a year ago and now I don't really want much to do with it. I'd rather have a squatting bar. Why did I buy this? Because I really don't use it. And I have a 13 year old son, so maybe it's good for him just to get him started and stuff when he's by himself. when like when he's by himself. And the other thing is I have a rolling machine. I so I use that to warm up. So I didn't I know cardio's I don't need to be doing a heck of a lot of cardio like I was that orange theory, which is crazy. But there's a water the water roller suitable for like a 10 minute warm up before working out. That's totally fine. Yeah, yeah, 10 minute warm up, not bad.

Starting point is 01:33:20 Because it kind of works your core, you're using your back. Don't worry about what don't worry about what it works. Just don't worry about waking everything up. Yeah, if it helps you get kind of warmed up, you warm up your body and muscles for your workout, that's fine. Then it's way more specific with that down the road, but that's fine for now. Yeah, worry about what you work with the strength training, not the cardio.

Starting point is 01:33:40 Okay. Yeah, that's kind of what I was figuring out. Just it's nice to hear some from you guys from the horse's mouth. It's nice to connect. Well, we're going to put you in the forum and you're going to be able to connect to us a lot more. I think that's a good call out of it because the forum, you're going to want to be around other people who are going through the same thing or who have already gone through the same thing.

Starting point is 01:33:58 Lots of people in there that have gone through. Exactly. That's why I want you in there. I want you in there. Make sure you introduce yourself, say hi, tag us, and then just kind of keep us posted. And every time you kind of have these moments, like what we're having, right, we're talking about, we're like, oh, I don't like this, or I don't feel like express it, share it with us. And then allow us to help you work your way through that process.

Starting point is 01:34:20 That's great. I really appreciate that. You got it. All right, Melissa. Okay. Well, get back to work. You guys enjoy the rest of your day. You too. Keep on doing what you're doing. Thank you. Great inspiration. Thank you. We'll see you on the inside. See you soon. Bye-bye. I, in my entire career of training clients, I never, I've only had an employee this happened to, but never had a client, never had a client, a female client, where we got her down to like 22% by, so not shredded, just a nice lean, got them down to 22% body, but never had a female client where we got her down to like 22% body fat. So not shredded, just a nice lean, got them down to 22% body fat. Never had a female client

Starting point is 01:34:50 said, I have too much muscle in my arms. Yeah, like I feel too huge. No, it's always because their body fat percentage is in the 30s. And they're, oh my God, I don't want to get any bigger. And then we build the muscle, boost the metabolism, get them leaner. They get down to the body fat percentage they want. They look at their arms and go, oh my God, they're so sculpted. I love the fats taking up the majority of the mass. Well, and I get it though, why this is so hard because you hire me and you say, Adam, I want to be lean and fit and smaller, right? That's what you hire before.

Starting point is 01:35:16 And I'm like, I'm going to build you. Yeah. And I say, okay, initially this is what I want to do with you. We're going to increase calories. We're going to get your protein intake. We're going to build some muscle. And you're like, well, no, I already have more muscle than I want on my shoulders, and I didn't tease as a kid. Right. Right. So you

Starting point is 01:35:31 have all this stuff. And I'm trying to tell you otherwise. And the truth is, there is a phase that you'll go through where you don't really feel like it's, it's moving the needle much, the scale is not really going up or down, it's kind of hovering the same. You feel uncomfortable because you are building a little bit. That's right. The, maybe even the shirts fit tighter than you go, oh my God, I'm going the wrong direction.

Starting point is 01:35:52 And you start, but it's like, you got to trust the process and understand. Well, and, you know, the best way I could always explain it to clients is like, imagine us wanting to sculpt this beautiful sculpture. And that, that beginning process is me kind of like slapping kind of clay all over the place. And that slapping the clay on is like us building that metabolism up and then it's gonna make it real easy for us to carve down.

Starting point is 01:36:16 If you already get me this little piece and I don't have much to work with, I have very little room for any sort of air to make this thing sculpt the way I want to. And so this part, this part of this process is allowing me to pack this clay on and I promise you, you're going to be happy with the end result even more, but you have to go through that process. Our next caller is Thomas from Florida.

Starting point is 01:36:36 Thomas, what's up man? It's going on man. Like we helped you see man. How's the podcast going? Thanks. This is Ben. He's my, he's my co-host. What's happening guys? How are you?

Starting point is 01:36:46 How you doing, Ben? Hey, Ben's Ben's doing another bodybuilding show on April 20th. Yeah. Good deal. Good luck. Thank you. Yeah, I'm ready for it to be over because he's not he can't go

Starting point is 01:37:03 eat lunch or nothing. Oh man. Selfish body. Thank you. Yeah, I'm ready for it to be over because he's not, he can't go eat lunch or nothing. That's kind of annoying. Oh man. Selfish body. Yeah, I know, right? We sent this in back in November and Ben called me this morning. He says, I think you got the answer

Starting point is 01:37:20 or you know, the kind of part of the answer to your question in the latest episode you guys recorded, which was the people that over train the most. So I listened to it this morning and you know, for us, Ben and I, you know, we're dealing with addicts and alcoholics on a daily basis. And I know it was one of the people that you talked in there that tend to over-train a lot and we see that here. Because you know, with our program, a big emphasis is fitness, weight training, stuff

Starting point is 01:38:01 like that. But I tell you what, one of the most difficult things that we have found is helping people understand that less is more, especially when you're dealing with an addict or an alcoholic. So I guess the questions would be more from your professional opinions and between all of you working with thousands of people, I would assume, how have you navigated this with people to really get them to buy into the less is more mindset?

Starting point is 01:38:36 If you've had any experiences with working with people in recovery, addicts and alcoholics, and how you navigated that with them. We could start off there. Yeah. I have some experience here. Um, so do I with delicate dance. Yeah.

Starting point is 01:38:50 So lots of conversations. So you, of course, now you could, you could go the logical route, right? Explain the benefits and how the body reacts. And here's what to expect. Here's the hurdles that you may run into here. The signs to look out for, but I think at its core, if you look at any form of exercise, but in particular forms of exercise that involves some sort of intensity.

Starting point is 01:39:10 So long distance running is quite common way of abusing the body. Strength training can be as well, how somebody abuses their body. There's a big difference between how exercise is used to abuse versus care for the body. And the big difference is, are you in your body when you're doing it,

Starting point is 01:39:30 or are you not in your body when you're doing it? So what you'll notice when it becomes a bad relationship is it's a distracting, it's very distracting, it's getting me distracted. I'm doing this, I'm moving, I'm just escaping, okay? Versus when you're doing the workout, don't do it with music. Don't do it. Just focus on what you're feeling. Slow things down. Where do you feel it on your body? You know,

Starting point is 01:39:54 somatic experience type stuff. What does it look like? Where, where do you feel it when you sit down and you're resting? How does this feel? You know, being in your body with it makes it less likely to be abused than using it to be outside of your body. Once you use it as a distracting tool, well now it can become a drug. Now I can just run my ass until I can't breathe anymore. And if in the temporary feels good,

Starting point is 01:40:16 cause I'm out of my body, or I could just beat myself up in the gym. But if you slow down and you feel yourself and feel what's happening, then it becomes therapeutic. Now it puts the person in the present. So that's really the main way to do it, alongside with communicating ahead of time what to expect

Starting point is 01:40:35 and what pitfalls you may run into. Because I've noticed when I tell people ahead of time, they're more likely to, oh, wow, he told me this would happen and it's happening. So now I can avoid it versus trying to, you know, you're behind the eight ball. So for me, this really depends on where they're at in their recovery. So if I have, if I have somebody who is just, just breaking through and just starting to recover from say alcoholism or drug addiction, and they're using

Starting point is 01:41:01 exercise as, as their form of getting through that process. I'm going to allow a lot more latitude around probably the overtraining because we're bridging this gap of kind of trading one addiction for a lesser evil, right? With the exercise, knowing that I know that the amount of volume and intensity that they're training with is not going to serve them in the long run and eventually we're going to hit a plateau or eventually they're going to see some chronic pain. But I also recognize how sensitive it is because of how early we are in the recovery process.

Starting point is 01:41:35 So I'm going to be, I'm going to be way more patient. And what I'm going to do is I'm going to allow, I'm going to allow things to kind of unfold and then to probably hit a hard plateau or them to start to battle chronic pain. And then I'm going to allow things to kind of unfold and then to probably hit a hard plateau or them to start to battle chronic pain. And then I'm going to explain why with like kit gloves, like soft gloves and go like, well, here's what's been going on. Here's why I kind of allowed that to happen because I know that this has been a huge tool for you to not revert back to drinking or revert back to doing the drugs.

Starting point is 01:42:02 And I love to see you making that progress and we've made huge steps in the right direction, but we're now at a new milestone in this recovery process. You've now let go of this thing in the past. You've now found this thing that's doing so well. Now we need to learn to have the right balance of it. And let me explain what's happening to your body and why you're either dealing with chronic pain right now or why you hit this hard plateau

Starting point is 01:42:24 because we've been training this way. So that's that that's that's one example. Then if it's somebody who is long been recovered, I might probably lay it out early like Sal was saying where it's like if they hire me and they're three years into recovery and they've been exercising for a long time and now I've got a hold of them, I would probably lay out what's going on and even lay out to them what happens to a lot of my clients that were in the recovery process, and then they find exercise and exercise just becomes another addiction for them.

Starting point is 01:42:55 And letting them know that it's common. Hey, this is very common that, you know, we trade one addiction for the other, and because it's a health related one, we tend to justify it and allow the abuse to go on longer, because we think it's something that's good for our body. But like anything else, the dose really decides whether it's a poison or not. And we're overdosing on the training, and we need to find some sort of balance. And so, I guess, the conversation around teaching them what the science that's happening, right? The reason

Starting point is 01:43:25 why the plateau, the reason is, is the same. But how I deliver that message has more to do with where they're at in that recovery process. Individual. And yeah, and that's the individual part. And how important I see, like, the last thing I'd want to do is discourage my client who just started, has only been sober for 30 days and they're getting after it and training right away and it's like, it's working for them, right? They're not thinking about alcohol,

Starting point is 01:43:50 they're training hard. And they're trying to build new healthy patterns and they need some practice with it. So yeah, I could totally, in terms of what Adam's bringing up, like volume is something that we can manipulate versus intensity. And so, you know, in terms of the beginning,

Starting point is 01:44:06 being able to create more healthier practices. So like activity in general, like adding that in, like in mobility and like other things that we could do instead of just like super intensive weight training, because I mean, they're gonna wanna be active. They're gonna be doing anything. They don't wanna have things to do to kind of like mentally get their mind in that healthier place. Obviously, it's not going to be ideal for the long term.

Starting point is 01:44:32 And so this is too forecasting like why it's better to, you know, lower the volume at this point and allow your body to recover more. But we can, as coaches, um, manipulate the work that they're doing throughout the week. Uh, so it's actually a little bit more beneficial, but they are staying busy. I know that that trick, tricking is not the word I want, but we're going to, for lack of a better word, we'll use that. But a lot of times you're trying to trick your clients into doing what's healthier for them without them kind of realizing it. And to

Starting point is 01:45:05 Justin's point, like one of the ways that I would do something like this is like, instead of like, you know, harping on them about their abusing the training, like I would give them a new, like teaching a Turkish get up is such a process. And right. So it's like, they've never got good at it. So like, I'm going to get them to hyper focus. And so I'm going to allow them to almost get addicted to the process of process of putting together a good Turkish get up. And they can kind of obsess about that a little bit. Before I start to like pull things away from them, when that that thing has helped them so much, get away from whatever addiction they had. And so a way that I can get them to reduce volume or intensity is to teach them like a new complex movement that I know is going to require lots of practice and work towards it.

Starting point is 01:45:47 And, you know, and or like if you're good with like big move explosive type movements, like triple extension or things like that. It's like, you know, teaching a snatch is like something that you would start with a broomstick. And it's like, he can do 1000 of those reps and he's not going to get over trained. So, okay, let's find a movement that's very technical, that I can get him or her to work towards. And so they can kind of obsess about that. So they're being distracted from this other thing that was, that was, you know, obviously harming them. That is, so there's little things like that that you can use to help bridge these gaps into getting them to understand that there is a balance of how intense and how much volume we train or else you fall in the same trap of it becoming an addiction like anything else.

Starting point is 01:46:27 At the bottom line is, are they escaping with exercise or are they going in? Okay, that's the bottom line. Cause you can definitely escape with exercise and that's when you develop a bad relationship with it. Is when you're escaping life and you're escaping, how you feel. So, but you could do the opposite with your workouts.

Starting point is 01:46:44 Look, you guys work out, you know, I can work out in a way to where it takes me to another place and I'm not even there, or I can really be in my body. To somebody who's uncomfortable with themselves, they want to escape. So, it's how you approach the workout and that's how the relationship develops.

Starting point is 01:47:01 Cause you'll notice, and like I said, it's more common with, with like running or grueling long type exercise. You'll notice that they're just moving. They just gotta move. I gotta get you to keep moving cause it's so uncomfortable to sit still. So it's, it's, it's really how you approach it.

Starting point is 01:47:16 That's the root. That definitely gives some clarification because one of the things that I was struggling with and wanted y'all's insight was and it was just said like the delivery of it. You know, addicts and alcoholics, especially in early recovery and that's who we're working with tend to be extremists right out the gate. And you know, I spent a lot of the time taking our clients here through workouts, like as part of our program. And you know, we see them jump into it in such an unhealthy manner with,

Starting point is 01:47:46 like, taking it as far as, for instance, we consider, you know, anabolic steroids and psalms and all that stuff to be mood and mind altering. And next thing you know, our clients are sliding into that behind our backs and we're catching them doing that. They're going to the gym twice a day, seven days a week. And we're like, whoa, whoa, whoa, what are you doing? And trying to convince them, and like the approach with how do we slow this down is the hard part to sell them on. Because to be frank with you,

Starting point is 01:48:17 they do have a lot of extra time on their hands in early recovery, because generally speaking, they're not working. So like you're saying, it's almost like they're filling time. If they don't know what else to do with themselves, they're going to the gym or going for an extreme long run, whatever the case is,

Starting point is 01:48:32 but trying to convince them to not take these things to an extreme. And I'll be honest, we were joking about it in the beginning about selfish bodybuilders. Here I am running these workout groups. And I have to tell them all the time, Hey guys, I'm 13 years sober. Do not do what I do. You know, and it's, uh, so maybe I'm not the best example. And it's, it's something that I struggle with personally with, you know,

Starting point is 01:48:57 trying to encourage them to do it in a healthy manner because to call it what it is, the competing can be unhealthy, etc. Well, here's a little hack, a little workout hack. Okay. Let's say somebody says, okay, I want to work out for 60 minutes a day. All right. I'm going to work out an hour a day. What's more effective for somebody who's just coming out of, who's just entering into recovery

Starting point is 01:49:22 would be to do six 10-minute workouts a day than one 60 minute workout. Okay, so if they did 10 minutes of activity every hour, they're less likely to over-train, less likely to overdo it. They're gonna get these little mini bumps in, you know, catecholamines, feel good hormones. They're gonna satisfy their itch for needing to do something all the time. And it has a much more profound kind of

Starting point is 01:49:45 anti-depressant effect on somebody. Now that's not a long-term approach, but literally you could, I've done this with people. It's like, oh, every hour I want you to do 20 squats and 10 pushups, okay? And they do it and they get great progress, but it feels good to them because every hour the little phone alarm, and it develops this like consistent discipline all day long.

Starting point is 01:50:07 Now you're not gonna stay there, but as far as transitioning is concerned, it's a great place to start. Yeah, they tend to want to stay busy, right? And so you're trying to find a way to kind of bridge that again. I was saying, there's been times too, where I like I prescribe like reading and journaling

Starting point is 01:50:24 and the walks and like so I give them so many things and I know a good amount of those things I know are like recovery and they're anti intense and they don't even really get what I'm doing. I'm just trying to keep them away from punishing themselves in the gym all the time by giving them a bunch of other things I also want them to focus on and kind of speaking to that. That's also a strategy, but. You know what they can do? A lot of static stretching. You could throw static stretching.

Starting point is 01:50:50 Yeah, even just static stretching is just, you could do a shit ton of that. It's like, okay, I'm working out four days a week. You're telling me not to work out anymore, but I want something to do every day. Like you want to stretch, you go ahead and stretch for 30 minutes every other hour. I don't care.

Starting point is 01:51:03 Like you could do that all day long and could you overdo it? You could, but it's a lot harder and it's much more of a slow, steady, I'm in my body type of a practice. So with our females, it's obviously a lot easier to navigate than our young men in particular, our young men, you know, they want to get in there and lift it as much weight as humanly possible. And our females, they seem, you know, because we run them through like, you know, boot camp style stuff. I mean, it's, you know, we only have so much time. So we take them through some basic, you know, boot camp style, we're not doing a lot of, you know, back squatting and benching, stuff like that. We're doing some of it, but, you know,

Starting point is 01:51:51 so I know we don't have much time left. We've wanted, and we've talked about quite a lot, incorporating some maps programs. I have a crap ton of them, you know, and I'm kind of going through my head and Adam what you just said or Sal, maybe you said that 10 minutes a day, almost like a maps 15, give them something that they can do

Starting point is 01:52:18 like a modified version at home with bands and stuff like that. I feel like that would be something good for them. That'd be the best workout. I'd go a MAPS 15 and then I would use Prime Pro throughout the day. So they want to do mobility movements. They can do that as much as they want throughout the day. MAPS 15 is your workout.

Starting point is 01:52:33 I also think too, I mean, because you guys have all this experience now with this, right? So it's obviously not your first rodeo dealing with this is, you know, getting better and better. This is, this reminds me of just plain old leadership and management, like getting better and better about communicating all these things at the very beginning, right? So like you get, you guys onboard someone, they're about to, and, and forecasting for them, what's very common.

Starting point is 01:52:55 Just so you guys all know, you're going to start feeling good. You're going to see these things and then you're going to want to do SARMs and then you're going to want to do, and like, this is common behavior. So, right. And so forecasting for them that you're going to have these temptations, you're going to find yourself. That really helps the conversation later when you're addressing that situation. You know, remember when I was telling you, when we first started, you're

Starting point is 01:53:17 going to start catching some momentum and then you're going to want to do this. And you want to do that. That really makes that conversation a lot easier versus just kind of getting them started exercising and then you're having to address, you start to see these things in common and then you're trying to put the fire out after it's already roaring. It's like, you know what, if we let them know ahead of time that these are very common behaviors that we've seen over time and we just want to warn you guys, it's not a healthy path to go. And I want you to know that it's super common that people tend to want to do this. And we're going to be here to help you guys guide through that process that we do this

Starting point is 01:53:48 the right way. And so that's what you're getting from us and that's what you're paying for or whatever you're enrolling in. That's what we're here to do is support you through that. So learning to communicate that even better at the beginning is only going to help this process too. Yeah, that's something that we don't, I don't think we do really a good job at. Communicating that in the beginning, which is something we definitely can do for sure.

Starting point is 01:54:08 That's a massive difference, bro. I mean, that's literally like, that was like a leadership 101 for me. Like it took me a while. I wasn't thrust into a leadership role at such a young age. And it wasn't until like my mid to late twenties that I piece that together and it just made those conversations so much easier. Because I told, I called it out before they did it. You know, you're going to want to do this. You're going to, and so then when we were sitting down, they're like, ah, fuck, I am that guy. You said this, you said this would happen.

Starting point is 01:54:35 And here I am that, you know what I'm saying? And it's a, it's a lot easier to have that versus not addressing it and then waiting. They're putting out fires. Yeah. Then waiting till it happens and then trying to address it. And it's like, oh, shit. And by that time they've already caught momentum. They're seeing their body change. They got all that, all the cortisol from the workouts. Like good luck convincing them this isn't good for them.

Starting point is 01:54:54 They're like, I'm loving me. I like how I feel. And it's like, now you're trying to convince me that I'm not doing it right. Fuck you, I got this. Whereas if you told them ahead of time, they're gonna think this is good for them. They're going to think, and then they get there and it's like, oh shit, he did tell me I was going to

Starting point is 01:55:09 want to do this stuff. And here I am. You know what I'm saying? So, yeah, yeah. Yeah. Hey, I wanted to tell you guys, and I, I'd, I'd, I'd kick myself if I didn't, but, um, you know, we're on YouTube and I had a, one of our, one of our long time listeners, he sent me a comment on YouTube and I had one of our one of our long time listeners, he sent me a comment on YouTube and he said, Hey, congratulations, you went three episodes in a row without bringing up mine pump. And he actually, I think he may have gotten either the Instagram question answered or he was a live caller at, I don't know, some months back. But, you know, we've had quite a few listeners that, you know, because from our approach,

Starting point is 01:55:51 it's like, oftentimes people are like, I'm just going to stop drinking and stop drugging and everything's going to be okay. But we're addressing spiritual, mental, physical, emotional, all those components. And that's why, you know, we like to reference you guys a lot. And, you know, a lot of our listeners have, have, you know, come to you guys and, and, and really followed the methodologies. And, you know, if, you know, we get clients that are like, I'm doing Keto and I'm doing this and I'm doing that. We're like, do nothing, listen to mind pump, and they're going to steer you in the right direction.

Starting point is 01:56:24 Um, and, you know, I think it goes a long way because it's, it's, nothing, listen to mind pump and they're going to steer you in the right direction. And you know, I think it goes a long way because it's, you know, it's, it's, we're not jumping on some sort of crazy diet or anything like that. We're just, you know, like you guys said, having a, having a balance of all of it. So I wanted to say that the last thing are actually two more things. Um, and if I can't say this, cut it out or whatever, but April, um, Sal, if you're still wanting to do the podcast, I'm totally on board looking forward to it. In Orlando, my question is, cause I know you guys are going to be at the coaching con thing.

Starting point is 01:57:04 If that is something that you would foresee being beneficial for somebody like myself, I'm not directly a fitness coach, I'm not a nutrition coach, but could it be something beneficial for what we do? 30 second answer on that. I think, I think learning, uh, if you're going to advise people on nutrition and exercise, I think education in that direction would definitely help. I actually think you would even benefit from our coaching program. If, because I imagine a part of your business is sales and scaling your

Starting point is 01:57:36 business and communication with clients. That's a lot of what our course is like. So, um, so both. Yes. I think, uh, NCI is more focused nutrition direction, which I think is extremely important if you're giving diet recommendation and talking a lot about that, you're going to, you're going to benefit from that on the business side, looking to scale your guys's business, communicating with your, your clients, stuff like that.

Starting point is 01:57:57 We're heavily focused in that direction. So I think both could be beneficial. Yeah. Well, and I'm not just saying this, but I have full intentions on going into your coaching program, but the coaching con, definitely I like the in-person stuff too. And I've never been to anything like that. So I think it would be beneficial for us. Awesome.

Starting point is 01:58:16 Yeah. We'll see you there. We'd love to see you guys out there. All right. And the last thing I'm on board with the peanut butter and jelly stuff, but I can't get on board with the P and sitting down. Thank you. Thank you. Thank you. More men.

Starting point is 01:58:30 I'll take one out of two. More men. I'll take one out of two. Maintain your man. Ben, you P standing up or sitting down? Standing up. Alright. You made a whole lot of something, damn it.

Starting point is 01:58:39 What the hell? I'm losing everything over here. Alright boys, we'll see you guys out in Orlando, huh? All right. Thanks, guys. Appreciate it. Thank you. Nice guys. Yeah, yeah.

Starting point is 01:58:50 Great guys. Yeah, yeah. What the recovery talk? What's their podcast? Do we know what it is? Give them a play. Real recovery talk. Real recovery talk?

Starting point is 01:59:00 Yeah. You guys are doing good work, man. They really are. I remember when we met them the first time. Nice guys. Yeah, yeah. And I've since, man. They really are. I remember when we met them the first time. Nice guys. Yeah. Yeah. And I've since then paid attention to some of their stuff and I'm like, oh, I

Starting point is 01:59:09 like the messaging that you're doing. Yeah. Yeah. I know, I mean, again, you know, one of the big things in common, you see with people who use exercise in that way is they're not, they are using it to escape and you watch them and they are not there, man. They are using it to distract, distract, distract versus using it to focus in. Oh, that's a whole different feeling.

Starting point is 01:59:29 One of the things that I would say tip a trainer from being like a good trainer over to being a master at their craft is the ability to assess clients like this at the jump and forecast what you believe they're going to do. Oh my, you forecast it. Otherwise you're behind the A-ball. Otherwise it's like, is he really saying this to because this happens all the time? That's why repetition matters.

Starting point is 01:59:53 I mean, you gotta acquire that wisdom from practice. Because it makes that conversation so easy. Yes, because you already had half of it. That's right. You had already told them you're gonna, at one point, you're gonna wanna do this, and then you're gonna wanna do that. And then you're gonna feel like this them you're going to, at one point, you're going to want to do this. And then you're going to want to do that. And then you're going to feel like this.

Starting point is 02:00:07 You're going to feel like this. And then that's going to tell you. And then when that moment happens and you have to have that conversation. Now, you're the wizard. They want to listen to us. Yes. And then it's more like, yeah, you're right.

Starting point is 02:00:18 OK, well, what do I need to do to fix that? Versus they come to you and they're not seeing results anymore. They're hard plateau. They have crime. And they're asking, what's going on? And then you're going, well, you're doing too much of this and you're doing too much anymore, right? They're hard plateau, they have crime, and they're asking, what's going on? And then you're going, well, you're doing too much of this and you're doing too much of that,

Starting point is 02:00:28 and you shouldn't have been doing this. And then they're like, Now it's a little bit of a battle. Yeah, now then they look at you like, oh, he's just giving me these excuses because he's not a good coach or he couldn't help me. It's like, no, no, no, this is what we saw coming. But so having that conversation to me is, is everything.

Starting point is 02:00:41 And the, and the better as for all the coaches and trainers that are out here, the, take the time at the beginning when you see these things and you have a feeling that this could be our challenge. Communicate that. Communicate that from the jump because it'll make your job 10 times easier when you're trying to overcome that hurdle down the road. Look, if you like Mind Pump, head over to mindpumpfree.com, check out all of our free guides. You can find a lot there to help you with your fitness goals. You can also find us on social media. Justin is on Instagram at mine pump Justin. I'm at Instagram at mine pump to Stefano and Adam is on Instagram

Starting point is 02:01:12 at mine pump Adam. Thank you for listening to mine pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance. Check out our discounted RGB super bundleundle at mindpumpmedia.com. The RGB Superbundle includes Maps Anabolic, Maps Performance, and Maps Aesthetic. Nine months of phased, expert, exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks,

Starting point is 02:01:42 feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee and you can get it now plus other valuable free resources at www.m MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump.

Mind Pump: Raw Fitness Truth - 2286: How to Workout After a Poor Night of Sleep, Using Exercise to Recover from Alcohol & Drug Addiction, Ways to Alleviate IT Band Pain & More (Listener Live Coaching)

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