Mind Pump: Raw Fitness Truth - 2323: The Cardiovascular Benefits of Weightlifting, Tips for Losing Stubborn Body Fat, the Muscle Building Benefits of Lunges & More

Episode Date: April 26, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions from the Sunday @mindpumpmedia Quah post. Mind Pump Fit Tip: Both the present you and the future you benefit from when you sacrifice the RIGHT why. (1:52) Why Mind Pump’s steers from before & after’s. (19:30) Proud leader moments. (23:33) Kids say the darndest things. (34:03) Organifi products FLY off the shelves! (35:50) Gummies vs. pills. (37:06) Shout out to the Mind Pump Newsletter! (43:17) Try Brain.fm, MIND BLOWN! (45:22) The difference between nerve and muscle pain. (48:32) See Mind Pump, LIVE in Las Vegas! (52:54) #Quah question #1 - Is just weightlifting 3x a week good enough for overall health and longevity? Also, does weightlifting affect your cardiovascular health in any way? (57:59) #Quah question #2 - Where do you classify lunges? They aren't in the big 5 but I'd love some insight into the value of them and their variations. (1:02:07) #Quah question #3 - Why is the body so stubborn to respond to a calorie deficit after a long reverse diet? (1:06:21) #Quah question #4 - What direction or challenges is Mind Pump going or facing as a company? (1:10:16) Related Links/Products Mentioned Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. ** April Promotion: MAPS Anywhere | MAPS HIIT 50% off! ** Code APRIL50 at checkout ** Mind Pump Newsletter Mind Pump #2307: How To Optimize Your Brainwaves For Improved Focus, Relaxation & Sleep See and hang out with Mind Pump, LIVE! Saturday, June 15 · 1pm PDT Bellagio Las Vegas. Click the link here for more details.  Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! ** Mind Pump #1835: Why Resistance Training Is The Best Form Of Exercise For Fat Loss And Overall Health The BEST Beginner Lower Body Exercise (LUNGE VARIATIONS) with Sal Di Stefano 3 Day Mind Pump Personal Trainer Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Stephen Cabral (@stephencabral) Instagram Jordan Syatt (@syattfitness) Instagram Marina Lifts (@marina.lifts) • Instagram  

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body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Right in today's episode, we answered listeners questions, but this was after the intro portion. That was 56 minutes long today. That's where we talk about current events, our lives, family stuff, studies, a lot of cool stuff. By the way

you can check the show notes for timestamps if you want to skip around your favorite parts. Also if you want to ask us a question that we can pick from for episodes like this one go to Mindpump Media that's where you can do it. Also this episode is brought to you by some sponsors. The first one is Organifi. They make organic supplements for health, wellness and performance. Today we talked about their Shilajit gummies. They taste amazing, but Shilajit has some incredible proven benefits like raising testosterone, improving cognitive performance, energy, vigor, helping with sleep. I'm not making this up. These are all backed by studies.

Go check them out. Go to organifi.com. That's O-R-G-A-N-I-F-I dot com forward slash mind pump. Use the code MINDPU mind pump get 20% off This episode is also brought to you by brain dot FM These are sounds that are engineered to induce different states of mind. This is real stuff Get yourself a 30-day trial for free So you can listen to music or sounds that will induce a state of focus or a state of meditation or sleep. It really works. Try it for free for 30 days.

You'll see for yourself. Go to brain.fm forward slash mind pump. Also this month's sale maps anywhere maps hit both 50% off. If you're interested, go to maps, fitness products.com and then use the code April 50 for the discount. All right, here comes the show. They often say getting fit and healthy is a sacrifice and that's true, but there's levels to this. Let's talk about this for a second. Sacrifice means you sacrifice the present you

for the future you. So the present you wants to enjoy this tasty treat, but you sacrifice that enjoyment for the future you who you want to be more healthy and happier but the next level is even better. When you get to the next level the sacrifice no longer exists because you're not sacrificing the present you for the future you when you actually enjoy what you're doing. In other words, not eating the tasty treat or exercising is no longer a sacrifice because you enjoy it for the sake of doing it. In other words, both the present you and the future you benefit.

That's the level you can reach when you do this the right way and you stay consistent. So look forward to that. At some point, no longer feels like a sacrifice. It's just something you enjoy doing. I like to paint that picture because I want people to know what is at the end of the tunnel if they pursue this and they're consistent and they do this the right way. And it's a journey and you stumble and you'll go backwards. But if you do this long enough, you do this the right way, at some point you become those members that we would run into the gym who

are 50s and 60s who've been working out for 20, 30 years and they just love doing it. It's not a sacrifice anymore to wake up early, go to the gym to eat right. That's the initial thought most people have. It's like, I'm missing out. Right. Like I'm not. And you are at first. You are at first until you realize the true benefit and then you lean into enjoying it,

the process of it. That's definitely something you have to put reps into in order to feel. Yes. Do you think that's considered or is the same as like just practicing delayed gratification just in general? Yeah, I think that's a good question Adam. I think that's true for anything that has long-term benefit, right? I think you learn that practice so you develop that as a skill. Cause you'll find in populations of people that tend to be successful in other areas of life, that they tend to also find success and like successful entrepreneurs, for example,

are more likely to exercise regularly than like the average person. to exercise regularly than the average person. And I have to believe that the skills that are required. To be an entrepreneur. Yeah, or to succeed as an entrepreneur, they carry over, right? And we've talked about this, I don't know how many times, where fitness, if you pursue it the right way, is like a vehicle for personal growth.

It's like all these lessons you learn, they start to bleed over. And so I mean, all avenues of success require that, right? Yep. I mean, it's going to require some level of sacrifice, dedication, and delaying the fact that you're going to get the payout, right? But that's, I guess, that's the back belt. Yeah, black belt. Level is when you enjoy even going through the journey of that

to get to that. So, yes. You think part of that is too, is just because you've practiced this delayed gratification in so many avenues of your life that you understand that this is the formula. This is the formula that applies to so many things. Therefore, I can start to appreciate the hard work

or the sacrifice because I know that it will result in this better version of myself, a better life, a healthier life, a more productive life, a better, like all these things that will come with that. I really do think it is, it's the same thing. And I think it, because I think about this a lot with Max, right? Like it's hard when he's that young, like I'm not

having these deep philosophical conversations. And so how can I do little things that start to exercise that muscle? Yeah. Teach him the ability to like, oh, we do these things and then we can do that to help him get comfortable with delayed gratification. And so, and I remember there was a study they did, right, on kids, like as far as one of the greatest predictors of kids being successful is their ability to- That one study that we had-

Yeah, the mushroom, or the mushroom, the marshmallow study. And I've heard people try and pick that apart like any study you can do, right? But I do think there's some, whether it's 100% accurate or not, I do think there's tremendous value in that, because again, I think it translates into fitness.

I think it translates into entrepreneurship, even not even in entrepreneurship, even in climbing the corporate ladder, if that's the path you chose, you're gonna have to put a lot of years of work and being in the middle and grinding and getting passed up. The person that enjoys the journey is gonna go further than the person who's just looking at the goal

or looking at what the future me wants. Now, and I get that that's the beginning, right? The beginning you say, this is what I want. Okay, I gotta sacrifice all these things that I enjoy now, whether it's being sedentary or eating foods that I'm just enjoying in the moment, or maybe it's not working hard or studying hard, or maybe it's not being present with your kids

because God, I'd really like to just disconnect and be on my phone or watch something or you know, maybe it's not being present with your kids because God I really like to just Disconnect and be on my phone or watch something or hang out my friends But over time, I think if you do this long enough you start to appreciate the process itself and then what happens It's beautiful because what happens is you're no longer sacrificing the present for the future You are now giving you're now gifting both the present and the future. And when you get to that place, you never stop. You don't wanna stop. Well, you start looking at other aspects,

like for growth, potential, right? And that's, I think that's the exciting part is when you finally go through that whole process and that journey, and then you're able to like and love the journey, you start looking at other things. Oh my God, well, I'm really deficient here. I could improve a lot here and there's a lot of room for growth. And you get excited about venturing into that journey because you know the payout,

what that's going to be. But really, it's about the work leading into that that's going to benefit you so much as a whole. I think a big, a big point is finding a way or learning how to reframe, uh, the inevitable setbacks and failures on along the way of the journey. Totally. Cause part of the, the reason why people have a hard time with the delayed gratification is because they have a plan and they start to execute that plan and the inevitable happens, plateau, setback, injury, whatever it may be, a challenge happens. And because they're not seeing the return that they expected, they get

discouraged and they quit versus looking at it as a time to reflect and go, okay, what am I doing wrong? What can I do better? Learning from that and looking at that as an opportunity for growth and anticipating that this is going to be part of the journey. I think the reframing of that is so important. You said a key word there, inevitable. The expectations are wrong.

If our expectations are that we will never stumble, you are going to be let down 100%. Everybody, it's inevitable that you're gonna stumble. Watch a little, watch a baby learn how to walk. Imagine if the baby, after falling, it's like, I'm never trying that again. You're gonna fall. You're going to fall as you learn how to walk.

Everybody does. This is just how it works. So when you're on this journey, you are going to run to mistakes. You're going to plateau. You're going to find periods of time where I don't want to do this or maybe you do stop or maybe you do give into the gratification, that hedonistic desire, whatever. And that's okay. That's actually part of what happens.

That doesn't mean you look to it and say, this is what's gonna happen, I'm gonna do this. It's like, well, I'm gonna try not to, but inevitably I will stumble, everybody does, let me get back up and let's keep moving. And that's just part of the formula. You know, it's funny, I had a thought about like a professional athlete.

I've met some athletes before and I consider them like, man, we should bring them to the show. But I'm like, it's not going to be that great of a conversation because they haven't, some, some athletes I've met, like it just all comes naturally. Like it's a very natural thing. Like they're just skilled genetically. Like it just, and they didn't face a lot of serious struggle along the way. For them to then articulate those pitfalls, that's a big challenge for them to convey. For me, coaching, it was all those struggles. It was all of the process and then how to overcome a lot of the challenges and the hurdles that I faced constantly. And, you know, I don't know, I think like in terms of what makes like a good coach, especially it's like, it's always seems to be the athletes have struggled a bit more with, you know, these pitfalls and like trying to overcome these things.

Yeah, I wish I had a, I wish I had a really, I never had a really good coach. When I look back at all my coaches, that was one of the things that I missed out on is having a really good coach. God, a good coach could be life changing. Especially coming from a guy who really didn't have a great father figure.

Oftentimes that's what happens. I had maybe two really, really good coaches. I mean, we've been so not. You had good leaders, good managers moving up in the fitness space or whatever. Oh yeah, I'm talking about young years, when I'm playing sports, I'm playing sports in my teenage years and stuff like that.

By the time I get in my 20s, I met other good men that were leaders. That mentor to you. More so that were my peers, but also like leadership though, right? Like I respected that we're successful, knowledgeable, that shared, and I got a lot from that. But I mean, like even going through as like a kid, because there was, I was like the kid Justin's describing where I wasn't the gifted athlete.

Like I love sports, but it was work. It was a grind. Like I was a kid who had to get up early in the morning to do extra things, to be able to keep up with people and practicing in the house. You know what's funny? I bet you right now, I already know the answer to this. Do you think that was a gift? 100%. Yeah. So this is my point is, I wish that I had a good coach or father figure that was teaching me how to lean even more into that. Like I did it just out of sheer wanting to fit in and be good.

You know what I'm saying? That was the driver. But I wish I had a father like one of you, right? Like I did it just at a sheer wanting to fit in and be good. Yeah. You know what I'm saying? That was the driver. Yeah. But I wish I had like a father, like one of you, right. That was like telling me like what I was going through and going, Hey, listen, son, this is going to be something that this is going to be your superpower. Because in life, this is like, this is what's going to say that that kid who's a gifted athlete that you're frustrated formula, you can't catch, you're going to destroy him in life because he's not built. He's not learning how to build what you're going to destroy him in life because he's not building, he's not

learning how to build what you're learning to build right now. And I can't, like, I think if the right person, like a dad or like a coach or good role model for me that was saying that, ooh, I probably would have leaned even harder into that. Now later to your point, you know, and reflecting, I look back and I'm like, oh, that was actually a blessing that I struggled and wasn't talented and had all these like hardships. Like I totally, that's why when people ask me about the childhood stuff that I'm like, oh man, I wouldn't, I wouldn't want it any other way as bad or whatever it was. You could take this.

What a great lesson, right? You can take, this is a spiritual lesson. You can take a situation that most people may classify as good or bad objectively, like winning the lottery. Most people might say, oh, that's a good thing, right? Or struggling with a chronic illness as a kid, right? Most people would say, well, that's a bad thing. But both of those could be used for good or bad, right?

Winning the lottery depends on how you use it and how it works within you. It could be a for good or bad, right? Winning the lottery, it depends on how you use it and how it works within you. It could be a terrible thing. There's lots of stories of how that broke up families and caused divorces and caused a lot of heartache. And then, well, when I mentioned about chronic illness or challenges, there are lots of stories where the person used it, took this challenge,

and used it for good. So life is very interesting and very complicated. In that sense. I think it becomes a superpower when you have the ability in those moments, when faced with that adversity, heartache, or frustration, or struggle, the person who knows how to get to that place

of reframing and looking at it differently faster, like that's such a skill. Such a a skill and if you can develop that, like what that's going to do in life for you is so important. That's why one of my favorite Chinese proverbs is that the one about the guy with the sun that falls off the horse. Yeah. Like it doesn't go to the draft. Yeah. Yeah. Yeah. Yeah. You know, maybe, maybe, you know what I'm saying? Like it's like such a, it's such a great example of like, you know, how, how life ends up panning out for you is that minute.

But if you have the, and the other thing too, it's so important is like, whether you think you will or you won't, you're probably right. So if you had this attitude of like, I'm never going to get anywhere in life because this happened to me, I'm, I'm never going to, because of this disadvantage or, oh, you know, I'm not privileged. This person's so like, if you, yeah, you're right. If you have that attitude that you're going to fail, like, you're gonna, it's gonna come true, 100%.

That makes me so upset about the privilege. The whole privilege conversation, it makes me upset because there's a whole, I mean, we can make an unlimited. It's not that it's not true. It's unhealthy. It's a terrible way to look at it. It actually, terrible, and it could be true.

You could create a different outcome. It could not be true. There's an unlimited amount of potential privileges or disadvantages, and then where does mindset play a role? You could say, I grew up in this situation that was so tough, oh, that's a disadvantage. And it's like, no, no, no, that actually propelled me to become this person later on.

Well, does that mean that was a privilege? Or did you turn it into a privilege? What is that? What is mindset playing a role? Trying to make a list. Doug might have grew up in a more privileged life than me, but there's a kid who grew up in a less privileged life than me, and there's a kid that,

and there's an example of somebody who was less privileged that outperformed the other per like, there's always that example. So why would I ever want to teach that message to a kid? Because then they start to confirm that belief of like, Oh, they're all privileged and lucky. And I'm not, well, okay, son, there's someone else who's even less privileged than you and someone even less privileged than that.

And the, and there's also a story of someone in that position that overcame all that and became something great. So why would you even put that in your head that that matters? It doesn't matter. In fact, if I could teach you to reframe that, you know what it's going to be an advantage to you because you're going to have, because you're less privileged, you're going to have to build different skill sets and traits

and characteristics about you that is going to propel you in life And it's going to serve you more later. And that's how I've learned to look at it Is that man I'm so lucky that I went through that because it trained me when other kids were not worrying about what's going on with The parents because they had their parents had a great relationship and they had all the things they want I was having to think about those things as a 11, 12, 13 year old. Therefore, it trained that muscle when I got into real life. And you could have, you could have used it

in a way that was terrible. Right. You could have become a statistic with that. I wish we could just bring somebody in from medieval times and be like, can you describe your everyday life? And then try and throw the privilege card. For me it was easy because I was so close,

I was not far removed from, like my dad is an immigrant, very poor. His dad was, I mean, when I say poor, we think poor here. I'm talking about like grandfather didn't have clothes. Yeah, they all lived, how many people lived in one house? Well, I mean, literally,

literally my grandfather didn't have clothes or Yeah, they all lived, well how many people lived in one house? Well, I mean literally, literally my grandfather didn't have clothes or food sometimes, okay. My dad, you know, he slept in a bed with his siblings until he moved out when he was 19 and they would sleep, one person would sleep head to foot this way, the other person would sleep this way, and they'd put two twin beds together. My grandmother put a big sheet over it so they could all squeeze together. You know, when he was a kid, he would wear, she would get him shoes that were too big, and eventually he would outgrow him, and then she'd cut the top, the tip off,

and they'd become like sandals. Like this is how, that's crazy. Yeah, this is how he grew up, you know? And so I was so, it was so close to me, and I would see these pictures and hear these stories. It was really easy for me to be like, oh, okay, like. Yeah, I can see now, you know,

and I also see my dad show up, and my mom, you know, I see them show up every day and, you know, work and be happy and, you know, not complain and- This is why- Work together and- Part of why I think we're all so passionate about training and exercise and like fitness, right, is because it's one of the most amazing vehicles

to train that in any way. Regardless of your background- Listen, you to train that in anybody, regardless of your background. You can train that mindset. You sharpen it. You embracing the journey of weightlifting completely, like every bit of it, all the inevitable struggles and with that, it's the one of the best parts. I'll tell you right now, I know you guys will agree with me. The one thing that someone could say to me, which I would guarantee, I would know they're

going to fail in the gym. I would know if they came to me and they said, I have terrible genetics, my body won't respond, this is not gonna work for me. Yes, it won't, it absolutely won't. I don't care what their genetics are, I don't care what their situation is, when someone came to me and blamed it all on

these circumstances they had no control over, because you would get that sometimes, and I would try and change them out of that, but if the person stayed there, then there was nothing I could do. That's why I love that quote. Whether you think you will or you won't, you're probably right.

You know what I'm saying? If you come in with this attitude that I have terrible genetics, I can't see results, I won't do this, it's like, yeah, you're right. And I'm not mad. Just because I'm a trainer doesn't have as magic. Like, I can't come in here.

You have to learn to change that, reframe that, have a different mindset. They already drew up their destiny. There it is. Yeah, that's the objective. Speaking of which, I got to read to you guys. Did you guys see that post on our forum? It was one of our forum members talking about clients and stuff like that. This young lady, Iman is her name, did this post and posted some pictures and we'll share them

on the YouTube channel. But here's what she wrote. It's pretty amazing. She says, your macro setup and which maps program you follow doesn't matter. But then she goes on, okay, that's an exaggeration they do, but not nearly as much as you think. Posting this because I learned this lesson the hard way over these past years and I'm hoping this helps someone on their journey. I see so many people in this forum freak out about their body fat percentage and the nuances of the diet and it pains me because I was once there for years, I struggled with terrible gut health issues, bloating, skin problems and digestion, you name it. It made me, made no sense to me.

I got great sleep. My macros are perfectly dialed. I followed math programs. Why didn't my body respond? Because I was obsessed with my physical health and neglected so much else. I prioritize getting to bed over time, spending extra time with loved ones. I prioritize workouts and perfect meals over planning, spending extra time with loved ones. I prioritize workouts and perfect meals over planning trips or partaking in social events. I was obsessed

with my gut health. I spent thousands of dollars on supplements, tests and protocols. I felt like I was battling against my body. All to come to find out that my fixation of my body was making it less healthy. And then she posts pictures of herself over a six month period. The first picture, 147 pounds, is her obsessed. The second picture, six months later, she's six pounds leaner and looks significantly better because she took her obsession off of everything and kind of did it in a more healthy way, obviously through our advice.

Pretty cool, right? That's really cool. Really, really cool. It also highlights, I'm glad you're sharing this. We probably should do a better job of sharing more of what goes on in the forum with stuff like this because we got asked, when we were in Florida, we got asked by trainers, like,

how do you guys build the business and not use before and after pictures? Oh yeah. And because that's like the tried to formula for doing that and like everybody's been taught to do that from a marketing perspective. And it does work, it sells shit. And it does.

And the reason why is because we've always said that it's counter to the message that we've tried to be presenting for eight, nine years now, which is this getting away from this body obsession and focusing on exactly what this journey. But yet I love, and then this is what we told them is like, we encourage them, you know, get a form, get a group together and allow them to organically share that instead of

us taking a picture of her using just the before, after and saying, she followed a maps program and did this diet and look what we did for her in six months. It's like allow these people to learn from the message that we're sharing with all of them and this community and then allow them to organically talk about their journeys through this process. I said that I just think that's a far better approach. If you truly believe in the same mission that we believe in, We're trying to shift the industry in a way that is healthier and better for everybody. Not just body obsessed and aesthetic obsessed and cosmetic obsessed.

And part of that means we might have to, back to our so great full circle, delayed gratification, right? Instead of the instant gratification of revenue and money and sales because we could use and leverage those things to sell more stuff. Because we have before and afters. We have thousands of before and afters.

And people have looked dramatically different in these great transformations, but we're just interested in that journey, that process, that the way that they're able to mentally show up consistently. And the most important part of that entire before and after is the message that she writes. It's not the picture of what she did in six months It's the man this because that that's life-changing

Yep Losing five to seven pounds up or down or a little bit more abs or a little more buff like that's not life-changing what's life-changing is making that connection and And then being surprised by the whoa. I look better. Yeah Oh yeah, because I'm good. Oh, that happened. Yeah, that's amazing. Yeah. I love that. I love that too. You know, Katrina asked me a question,

Sal is gonna ask you today. We're talking and she asked me this thing about leadership. She's like, you know, you and Sal talk a lot about all the staffs that you had and all the trainers and stuff and salespeople that you developed and things like that. And she goes, I don't think I've ever really heard you like tell a lot of those stories. And she's like, if you can you think of or tell me like a proud moment as a leader in

those stories? I was like, Oh, that was a really interesting question. And of course, I could think of something, but it made me think like, Oh, that's the last sound like what he what he recalls or thinks of or what comes to mind when you think about all the teams and people that worked underneath you and when you think of yourself and your development and where you're at in your career and your life, what do you reflect back on and go,

I was really proud of that, that I was able to do that or we did that or whatever? Yeah, I gotta think about that. That's interesting, because you told me earlier that you might ask me this and I had to think about this for a second. And you know what's interesting about that question Adam is this is now as an older person, I can kind of reflect.

It was never a desire of mine to be the boss or to be a manager. So it wasn't like I never sought it out. It happened and then when I was there, I remember feeling, I remember the first club I ran. This is, so that's, this is the memory that pops up. The first club I ran was a club 529, 24 Fitness in Salinas. This was like one of the clubs that was like, they'll put you in there either to fire you afterwards, or let's see if you could turn this

club around type of deal. And the reason why they sent me there, understandably, was I was a kid. I was only, I think I was 19 years old when they gave me this club. And I remember I walked in there and I had this tremendous sense of like, responsibility and purpose. Like I remember feeling like, so like, okay, I want to really do a good job with these people in this club. I want to do a good job.

And I remember my first all staff mate looking back, you know, I was a kid and looking back, it makes me chuckle. It's like, who did I think I was as a, as a kid? But I remember my very first all staff meeting, I called everybody in the back and I stood up on a desk. I really got up and I gave this like this meeting. I didn't have any notes or anything. And I remember feeling very inspired and motivated. And I remember getting the whole staff kind of behind me and that first team

That I worked with was was exceptional was a small club was one of the smaller clubs in the company But I remember we we did a lot of great things out of there and there were some some pretty interesting Some really good performances and then the second thing I remember was our good our late friend Larry Evans Good friend of ours, he had come to me to get an interview because he went to another club. Here's the irony of this by the way, Larry, he is easily one of the best salespeople in the entire fitness industry of the world period, end of story. Anybody who knows him will tell you the guy was, um, he was like the Michael Jordan

of, of sales, just so gifted and talented that if you taught him the skills, it was like, you just, you're watching, um, like a virtuoso, right? You know that you worked with him. I mean, he was referred, he was referred to as the Michael Jordan of, of sales and fitness, like he just had, he was amazing to watch. Yeah. And so I remember when I hired him, you know, Ian walks in this, you know, this young dude and he's wearing basketball shorts

and basketball jersey and he actually got turned down for an interview at Capitol of the Key because of his appearance. He walked in, kind of relaxed, you know, Larry's attitude, whatever, and he came in and, you know, I saw something in him. And when he came in, I kind of shook his hand and I saw something in him and when he came in I kind of shook his hand and I saw something in him and I liked it and I

said hey come back tomorrow but I want you to dress like you're actually serious about this interview so I want to see if you what he would do and he did he came back and he was dressed more professionally and we had a you know great interview and the the proud moment was that I saw through the cover of the book and I ended up hiring, what ended up being one of the best performers ever, that anybody's ever seen. So those are the two things that kinda pop into my head. How about you, what are yours?

You know, there was a, when she said it, it was a really neat exercise for me because it's not something that somebody had asked or I'd thought about really in a long time. And of course I can think of like these emotional peaks where like we broke a record or taking over a club and turning it around and so with that. But it was interesting that the one that felt the heaviest on me that I was like, oh man, I remember that feeling. And that felt even better than those record moments and things like that. Because I can think of those and that felt even better than those, you know, record moments and things like that.

Cause those, I can think of those and those felt like a real high for the day or like that and then gone like that. But the one that like had the most like, you still get a feelings. Yeah. That evoke the most emotion was this, this silly moment that I remember going up to mountain view for a meeting at that time, we had, um, eight, uh, eight other fitness managers that were a part of our district. So I'm going up, we're meeting with our DM

and we're sitting there. And the reason why I think too, this was kind of a big moment for me was that it was the time in my career where I was starting to get pretty discouraged that I wasn't getting promoted faster or wasn't moving up the company. And I'm having this self-reflection moment of like, you know, is it me? Like I'm the common denominator. I'm not moving up.

Is it what it is? Is it my attitude? Was I blackballed for earlier stuff? And I'm like struggling with all that and really questioning my own self-worth probably. And I remember sitting in this meeting and there's eight other fitness managers and here's this, the district manager who's leading it. And six of the eight managers were my people. That I hired, that I trained and promoted. And it was like this feeling of like, oh man,

I don't need a title or this confirmation from somebody else that I'm a good leader, I'm good at what I did because right in front of me I'm looking at almost the entire district. You know what's so big about that is that anybody who runs a team knows this. You gave away six of your top players to go compete against you.

Exactly. In your district. And only people that know that really understand like the, like the, Like what are you thinking, right? What it takes. Yeah. Cause a lot of, and, but funny you say that,

cause one of the things that that's what frustrated me about my boss at that time is he kept me in that position because of how valuable I was instead of elevating me and allowing me to go on and be- I'm glad he did that cause now you're here. Yeah. And being me and let me be a peer of his. And I knew better than that.

I knew better than never to be a leader like that. And as soon as I had, I mean, that was part of Justin moving on. I remember when Justin was my top guy, right-hand man for many years, I took him from the Hillsdale club, took him over with me to the San Teresa club, crushed that club, crushed that club. And I was always cheerleading for him that he's the next guy in line. We'd constantly be telling my boss, like, he's the next guy, he's the next guy, he deserves his opportunity be telling my boss, like, he's the next guy, he's the next guy, he deserves his opportunity. And, uh, you know, I remember him getting overlooked.

And then I remember like the last time that he got overlooked and it was, and it was, I mean, I felt disrespected. So I know he probably felt disrespected that like the people that got the position of above him, like he was just, he was far better than I knew he was far better, more experienced, more, more educated. I wonder if any of those guys that got promoted ahead of you have the top fitness podcast? No, no. I have no like-

Justin definitely, Justin made out in this story. Yeah. For sure, but I remember then having this- I went to all the Achilles, dude. Yeah. You know the movie Troy? Yeah. I'm just gonna do my own thing.

Well, and that was such a- And that's why we'll never know your name. That was such a hard conversation for me to have. Talk about one of the hardest moments for me too, is that not only does my guy not... You knew he was... you saw him leave and you were probably like... Well I remember encouraging him. Saying that and talking about that like go tell my top guy... You could have selfishly sold him on sticking around. Of course, yeah, dangle the carrot and those things but I remember going like hey dude you I mean I get it

you go build your own thing I think you'll fine. You'll do great and stuff like that. And so not only do I not get him promoted in the club, but then I also lose him as all that revenue and business out of my club. And so yeah, that was a tough moment to see him go and do that. But of course, I mean, this is, it all played out the way it was supposed to.

And you know, like who got the last laugh now? We would have done it different. Yeah, exactly. We were just talking about turning bad things into good things. Someone might have been like, I'm done. I quit this. I'm never doing this again or whatever. I'm out of this industry.

Instead, you left, built your own business, which was hard. Well, it was me. Yeah, no, yeah. That's it. You know, how do we reframe this? How do we focus on the next move? Like, how do we take this and run and do something even better and greater? That's, that's just always how it is.

And, and again, like this sort of mindset happens along the journey for people in different ways. And for me, it was a lot of sports and, and, you know, driving through that, like complicated training process of like really trying to figure out what works, what doesn't work and like what I have to do in order to get myself and elevate myself and all these different avenues

that I was pursuing. And it really is, it's, man, it's, it was frustrating as hell, but you learned so much. And then, you know, being in a situation like that, it's like, oh, all right, yeah, I'll just figure it out. You know, it's, you know, it's interesting about this conversation because some people will say, well, that right, yeah, I'll just figure it out. You know, it's interesting about this conversation, because some people will say, well, that's so insensitive.

Some people are just suffering or they're struggling and they can't do it or whatever. There's a way to communicate this with integrity and authenticity. And then there's a way to communicate this to be an asshole. Like, you can be an asshole and be like, well, that's because you're not working hard enough. Get off your ass, you're lazy, you piece of crap, whatever.

And you hear that on the internet all the time. We're not disparaging people's hardships. No, no, no, no, no, no. The truth is, yeah, it's fucking hard, man. Yeah, dude, I see that this sucks. There's only one way out of this, in the right way at least. One way out of it is to like, you keep going.

The other way is not out. You'll get deeper in what you're feeling. But I know how bad this is. It sucks, I can see that this sucks. That's the right way to communicate. You all these like, you know, it's funny You know, he's masculine, you know, like pro like alpha whatever communicators on Instagram or social media and They're doing it the wrong way man. You're a pussy. You're weak. You're get up good off your ass. Yeah, that's insensitive because The person's getting crushed

They're hearing you and be like you either they're like, you don't understand me, you don't get me, or you piss them off. Maybe you get the kid to stand up on his own and figure it out, but I argue that that argument, the kid would have done it anyway, whether you argued with him or not, or told him that or not. You know, so anyway.

I gotta tell you guys about what my three-year-old told my wife the other day, which is hilarious. So Jessica bought these little figurines that depict a family, so mom, dad, grandma, baby, sister, brother, or whatever. And so she's been playing with the kids with them. And it's interesting to see, I know you've seen this with Max,

where they play pretend and they make little voices and they talk. And it's really cool to just kind of stay back and kind of watch and see what they say. Like what are they saying? Like what do they think the dad says? What do they think the mom says or whatever? So he's playing, he's talking to the dad

and he's like, you know, what fun do you do with the family or whatever? And he goes, oh, the family, it's really fun. They cook dinner a lot and stuff, but sometimes mama burns the steak. She's like, all right, I guess. So interesting what they focus on. It is so crazy. They're like the, the one thing that they picked up on of all this stuff.

When my oldest, my oldest is 18, but when he was little, I remember we asked them like, what does papa do? And I remember this was like a little point of reflection to me, it was like, papa works. That's it, I'm like, oh man, I guess it works. And then you ask him, what does mama do? And he goes, no, no, no, no, no, no, no. And then it was another point of reflection.

You know? These kids are great, dude. That's so good. I bet you there's gotta be like a cool, like fun, I know. There used to be a show, right? The kids say the darnedest things, you ever seen that? It was a Cosby.

Oh, fuck. It was a Cosby. I guess you can't. That was a Cosby show. But it was good, I think they actually still could show. They might have still continued it with somebody else. But someone else. I think they might have,

but I know that was his thing for the longest time. Dude, I gotta, well I know you guys know the answer to this. What's the one, here's a trivia question, I'm sure you know the answer to. What's the one supplement or partner product that we work with that consistently runs out fast? It's always gone. I go to reach in the bag right now, gone.

Oh, the gummies. The Sheely's Yeet. Gone. Oh, the gummies. The shilajit. The shilajit. Gone. Of all the products that we work with, the Organifi shilajit is gone. I know when we have it, we're gonna run out. I think he's, I don't know where they're at right now. I don't know if you've looked on their website or not,

but I know that it's even sold out on their level a lot. It's, well, I think they crushed it because they taste good. I think that's a big part, let's be honest. The other part is, I don't know. You guys are reading. Are you guys reading what people are saying? Has there been a big buzz like in other circles in terms of like the biohackers and everybody else like really highlighting the benefits of she called it cause called it. Yeah. Cause I mean, I feel like there's a public awareness about it, which I knew it because I, when they they when they came out with it I said on the podcast

I'm so excited. There's lots of studies behind this one. So organified big player promoting it We started talking about it and it wasn't long before people started putting advertising money behind so I mean it's it's a it's a It's a compound that has lots of studies that actually show that it has benefit. Is there any? Is there any negative to taking a lot of these supplements in gummy form versus pill form? Well, the only negative would be that there's a little bit of calories in a gummy. Well, aside from that.

That's it. Because it's like, what, three or five? That's it. It's nothing? No, there's no other negative. So like, as far as digestion, absorption. No, fine. Because I've always wondered, I've always wondered,

I've always felt like you take a multivitamin that's a gummy or a chewy, it's like this can't, and then you take a normal multivitamin, it tastes terrible, it makes your stomach upset, it's like this must be working more because I have diarrhea. No, the challenge is when you put too many, the challenge is on the nutrient.

Some nutrients just taste terrible. So how do we put, how would we put 50 vitamins and minerals in a gummy and make it they typically don't this for because it tastes so bad yeah, cuz some of them just taste that make because I tell you what I I know you tease me that but I'm terrible at like all I mean Dr. Cabral's protocol for me and all these whatever someone gives me like a stack of things I have to take every single day multiple times a a day. And I mean, I have a, I struggle really with like being consistent with it. Well, part of it is this, the, the, the gummy thing,

if I had all of them in like gummies, I swear to God, I would, it's so easy. Yeah. It's a, we get a bag of gummies here always. And I know I take two of them and throw them in my house. They taste good going down. It's like, I don't need water to wash it down. It's not, I mean, I don't know. If I could, if I could, I would make every supplement that I need to take all in gummy form. I would like a big ass kid, dude. And I don't care what you say. I bet you, I bet you if they haven't done it yet and if someone actually did a study on this, that the adherence to gummies versus

pills I bet you gummies would crush. You know what happens? As far as compliance. No, you don't need to study it. You can already look at the market. So you know how this started, right? It started with kids' supplements. Flintstones, right?

Well, Flintstones were the chewables, but then they started making gummy vitamins. It sort of evolved from there is what I'm saying. Gummy vitamins for kids. And then what they saw was that parents parents were buying the kids gummy vitamins and using them, and they were like, we're getting more parents using this than our tablets. So that was the beginning of these couple of- At my house, my Airborne, my Vitamin C,

my Elderberry, my, what else do I have? I mean, I have all the gummy forms of it. That's why I've been meaning to ask you, like am I losing out on anything by doing that? And it gets- If it's the same thing, it's the same thing. It's just easy for me to do. The only thing I wouldn't do in gummy form

would be like a probiotic because you'd want to protect the bacteria on its way to the colon. It needs a little bit of time release. Yeah, like something along those, not really time release, but it's different signs. Do they, Doug, maybe you know if you're looking at the, typically does gummy form cost more because it's a gummy form?

Probably. Yeah, that's probably the knock. I would imagine, right? Because you could get- It's whatever, I would pay the extra. You could get the black Tari Shilla G and just throw a capsule on it versus having to pay the R&D to make it tasty

in a gummy. So that's probably, because I also saw our good friend Jordan Syatt did a, I've been meaning to make it tasty in a gummy. So that's probably, because I also saw our good friend Jordan, I've been meaning to watch it because I want to hear what he said about creatine gummies and it was like, you know, poo pooing on it. And I'm assuming it's because it costs more money. I'm assuming it's because you can get creatine monohydrate super cheap and powerful. Listen, he knows this as well as we do because I bet if I had him in here he would agree.

Trainers understand this. At the end of the day, which one is going to get, what, what is going to encourage behavior more? Which, okay. So what's going to encourage the behavior more? That's what I worry. That's what I care about. I don't care about which one is better on paper, which one's my client going to

do adherence? Yes. And a guy, I, 100% you're right. A gummy is far more likely to have the average person, unless you're a pill fanatic like me. If you're not, then I would never say that. If you're like, oh, I have no problem taking these 12 pills every day or this powdered thing and mixing it up and doing it. Okay. But I know me and that is a hassle. And I've done all the pills stack things and tried

to like, on Sundays, had it all out. Only Doug is like me. Doug and I will do this. We'll take, we have it all organized. We'll take all our pills. Are you good like him? Yeah. Oh you are. So every Sunday I have a morning packet

and an evening packet that I put together. And the bags. For the whole week. I tried that. I did. I bought, I bought. It's supplement prepping, bro. So you have meal prepping? Yeah.

I know. I tried to do it and it got me through a couple, like when we did Cabral and I had that protocol, that was how I did it. I was like, I, there's so many of these things I got to take. I've got to like plan this out or I'm going to fail. And I think I got to like three weeks of being pretty consistent with it. And then I just fell off or you take it to like ninja level like me where I don't even put them in packets because I like to adjust them on the fly. You carry the whole pharmacy. Now you either call it full pharmacy. Chopping it up. I just get the carpal tunnel from opening and closing the bottle so many times. It's either ninja level or it's dysfunction. That's one of those two things.

I don't know. Hey, you know, you were talking about comments on the YouTube. I was actually on there last night and going through all these comments. Actually, what prompted it was we had this meeting with JT and Sage and they were talking about, man, it's so crazy. You guys' comments that people are like, that they don't just like say little, like one thing they write these like incredible, you know, stories. Yeah. They're just, he's like the, it's, I've never seen anything like it.

He's like, I've never seen a YouTube channel with that much. Unique is this for YouTube. Find me. Find me. I've never seen anything like it. He's like, I've never seen a YouTube channel with that much positive. It is unique, because this is for YouTube. Find me, find me a, I've never seen one. Show me a channel that's like- I was curious about that, yeah. Actually, real quick, I'm going to take just a little left, connect it, and we'll go back to what you're saying, but I don't want to forget. If you ever want to read the best comments you've ever read in your entire life on YouTube,

okay, like get moved, watch a worship music, like Christian music video, and then read the comments. No, no, no, it music video, and then read the comments. No, no, no, it's crazy. Bro, it's crazy. It's like I just had cancer, and I survived, or I lost my husband, and this song's, oh my God, bro, I was going through the comments on some of this music, and every comment was like

somebody sharing a personal story. That was profound, bro. I had to pause so many times, I was sharing them with my wife. I'm like, because YouTube comments are little like you said yeah typically you don't want to go through the comments yeah which is like you said ours are pretty damn good so I and this is a shout out to Darren because you know it's been almost I want to say it's been almost a year since we

officially hired him and has been continually to reformulating and improving and like the newsletter. And this was the first time I, and on one video, I think I seen three different comments about how much they love the newsletter. Oh yeah. And so if you're not subscribed to the, it's mind pump media.com forward slash newsletter. Yeah. Free. It's free. It's totally different form of media from us. Yeah, totally different. And Darren, for a little bit of background, those that might not have heard me told the story before, we got connected 10 years ago when I first started on Instagram and he had a fitness background and he's a writer, he's an author and he's brilliant. And he would write these like very sarcastic like takes super witty. Yes, very sarcastic tongue and cheek type of like post about like the fitness and it just they were so good. I mean, and some of them

would like jab and hit home like some of my stuff or my and I'm like, oh, this is really good. And I started calling him became friends. And I told him years ago, this was like eight years ago that I said, man, one day, I want to do something with you. And I like eight years ago, that I said, man, one day I wanna do something with you. And I said, it's something, I said, the business that we're building, I hope that we can, and I thought back then we were gonna write some book together that was funny and fitness related with that,

but we hired him to actually write our newsletter. And so if you haven't read it, it's really entertaining. And then there's recipe in there and there's like news what's going on. And so it's a really cool newsletter. And again, it's we're continuing to evolve it, improve it, and add value to it. And so that's the goal. It's totally different media too. It's not like the podcast where it's like a different form of mind pump media. Yes. Yeah. The goal is to really grow it into, my goal was to create a My goal is to really grow it into, my goal was to create a, you know,

hustle, morning brew type of version of a newsletter that is fitness related and that people love to read every day and obviously have to first prove the model that people are willing to read it every other week. Speaking of comments, by the way, did you see the comments under the, when we interviewed the Brain FM, the Brain.FM CEO? Oh no.

Did you see the comments underneath? No, I didn't actually even look at that episode. People are like blown away by Brain FM. Oh yeah? Oh they're like, oh my god, I just tried to- First time triers, yeah. Cause you get the 30 day trial, right? So, which I think, of course, give them a 30 day trial

so they can see, and people underneath are like, this is a trip, I put it on, five minutes later, I felt like I was so focused, or this put me right to sleep, and I'm reading all the comments, I'm like, Oh, this is really cool. Don't you're funny. And all the negative ones, it, it's just people that were like, Oh, they just refuse to try it. And it's like, well, you can't really have an opinion. You know, like I get it. It sounds crazy and it sounds like, but if you don't give it a shot,

then like you can't really articulate. Well, you guys remember when we all first did it. I mean, we all had our own little like. I was hella skeptical. Dude, it's pretty powerful. And I had never, I'd never done any of that, like, cause it was their calm and some other brands that are out there that have like all these like

kind of white noise type of like, you know, apps or whatever. And I'm like, I've never been, you know, whatever. I've never really been in any of that stuff. And I remember getting introduced to that and try it for the first time and being like still skeptical. Yeah, I had to use it a whole bunch of times. Yeah, I had to use it a bunch of times

before I was like, nah, it's not because of that, is it? And then, yeah, five for five, I think it's that. And it's like, and it's one of the, long before they were an actual paid sponsor of ours, it's, we all adopted it and have consistently used it now for, I don't know, when was it? Was it very beginning, right? First year or two when we were doing the podcast, we got introduced to them. And I've never not

used that thing. We use it like crazy. It's interesting. Like this kind of goes along with this, but like, so we didn't have like white noise growing up, you know, like it wasn't even a thing. Like just to sleep, just put it on one of the channels that didn't work on it. Yeah, that would be white noise. It's like your neighbor's screaming, and dog's barking, whatever. Like it fucks up your whole night, you know?

So I just, my hack was to put in earplugs. And then that became like my sleep, like essential. Like I had to do that just because like I was in dorms. And like, it's to the point where I can't go back. Like I have to like have earplugs. It's just sort of one of those things that's part of the ritual. And I thought the same with my kids.

I'm like, oh no, they're gonna be like, I have to have white noise, because we started them with the white noise, then eventually the brain of femme and things like that. But it's actually my oldest, he's not, he's now sleeping without anything. and I was like, oh good I was a little bit worried but also cuz you know, you don't want to be dependent on anything Yeah, have you ever had this happen?

Cuz you know what happens us we do the same thing with the kids with the younger ones is the power or what to go out? Yes, and then the fucking the way he goes machine or whatever would turn off and it's like, oh great Yeah, we had that. Yeah now we're screwed although now we got a white noise machine that power goes out at work still because you recharge it or whatever. But I was worried about that. So he just outgrew it. He outgrew it. Okay. Good. Yeah. So that, that was positive, you know, I use it intermittently, right? So it's not an every single night thing for me. It's like, I, when I,

I know I'm like, I, when I go to hotel rooms, if I know that like it's going to be a hard night to fall asleep and stuff like that, amazing tool for that. Yeah. And that's if I know that like, it's gonna be a hard night to fall asleep and stuff like that. Amazing tool for that. Yeah, and that's how I will. Speaking of sleep, man, so we finally got a good couple nights of sleep, and then last night, so Jessica started finally getting back

to the groove of exercise, so kids were terrible sleep, so she had no energy, then she got sick, then things kinda started moving in the right direction, so she's like, okay, I'm gonna start working out again, and you know, Jessica's, she just, her body responds like she's got bodybuilder genetics, right? So she did a couple of works outs and then she was feeling like hyped and we had a pull-up bar in the house and she went up to it and just busted out some pull-ups

cause she was feeling good or whatever. But she has, I, I, I'm pretty sure I know what it is, but in, in the past, if she's kind of been a little reckless with certain movements, later that day or the next day, she'll get this like radiating pain down her shoulder, in her arm, in her neck. It can sometimes come up to her face. So last night, that's what happened. So she was in bed and just, it must have been hurting her for a while. And so she woke me up and she's like, my neck is hurting so bad or whatever. Because I can do some traction sometimes to take the pain away. And the reason why I'm bringing this up is because there's a difference between and this is good to communicate there's a difference between nerve pain and muscle pain

and thankfully I understand this difference having trained people for so long and actually having trained a couple doctors that were pain specialists who explained this to me. And I've identified that what's happening with her, and she has a slight herniated disc in her neck, is probably what happens is she impinges the nerve a little bit and then she gets this nerve pain that kind of radiates. And that's what nerve pain feels like. It's more of this radiating pain that goes up and down.

And then it moves, yeah. Yes. Down the kinetic chain. And it can feel hot, it can feel tingly, or it could just be this constant pain and it could start to grow Yeah, and I've identified this with her. So what I do with her is I get her out, you know, she lays a particular way I'll push on the muscles that are affected because they tend to tense up when this happens That's what pain does right pain makes you tighten up

So I'll work on the muscles and then I put my hands under her head if she's laying her back and I do some light traction while she tries to drive her shoulders down because my theory is that we're creating space for that nerve. And then of course that took care of it. But it made me think like I should probably communicate this because how many people don't know the difference? Muscle pain, nerve pain? I've been going through the same process and you even helped me a little bit with, yeah, that traction to help give me some relief there. And it's like, sometimes it starts as almost a stabbing kind of really intensive pain. And you're like, you know, and I know it's like, at first I'm thinking muscular because of what I've trained

or, you know, positions I've held throughout the day. And then it's like, I'm just stiff and it's probably restrictive. And I go through this mobility And then you realize I'm like this isn't really Solving much and to then kind of take it the next level So yeah, you bring that relief from a potential impingement or something in that regard To then be able to do mobility on top of that and help to kind of reset and get your and here's how you know

like I just say more importantly, what are the clear flags of light? If it, if someone describes this, this and this, Oh, it tends to be radiating throbbing or, or heat or tingly. And then if you, if you, if it's, if it's nerve and you do the right position. So like Justin, you know, he, he had this pain in his upper mid back and then it turned into his shoulder and down his arm. It was after the podcast he was talking about it. And then I saw him out there and he was doing like mobility.

And I'm like, bro, that's, I think that's nerve pain. So I did this like kind of traction position with him on the bench. And I hear how I, how we knew was right afterwards, you felt better right afterwards. Like, oh, okay. I feel so, I feel better with this. And if you have like an over-trained, uh, tight muscles right afterwards, you felt better. Right afterwards, like, oh, OK, I feel better with this. And if you have an overtrained, tight muscles with that, you're not going to get insta- you might get a little bit

of relief from it, but you're going to get instant. No, and it's not going to feel like this radiating pain that starts to go. Like sciatica pain is a very classic type of nerve pain, where it hurts in your glute and then goes all the way down your leg. And you're like, why the hell is my whole leg hurt? You know, what's going on here?

I was really blessed. I'm thinking about it working in my studio. I had some exceptional pain specialists that I trained. And man, I tell you, I feel almost guilty taking their money to train them because I would ask them all these questions about pain. And I would learn all these different things that I could apply to my clients.

It made me really valuable as a personal trainer. Oh yeah. Yeah, so anyway, also, excited about Bellagio. I keep thinking about this. We're gonna be in Vegas, Bellagio, live event. It's a different environment. We've never done anything in an environment like that. I'm excited.

This is gonna be great. I'm excited. It's at 1 p.m., right? Yes. Okay, good, so people are coming in after that. I love the Bellagio too. I'm excited. It's at 1 p.m., right? Yes. Okay, good, so people are coming in after that. I love the Bloscia too, I'm glad it's there. Well, we're gonna be there too, good weather around that time,

and the pool scene is what I'm looking forward to, so I like- You're gonna do like a pool party? Fuck yeah. No you're not. Yes. A pool party? Well, I mean, I'm not gonna formally throw a party,

but I will absolutely be at the pool. Have you ever been, so I've only been a couple pool parties. Can you finally wear those Speedos with Ben Greenfields? I gotta find those. Oh yeah. I gotta find them. Oh my God, it was the funniest thing ever

that never happened. I know, I know. I wish I would have. I've only been to a few, I don't know, maybe two or three pool parties, like a Vegas style, and only one of them, I didn't have a, what is it called, where you rent a cabana. Never would I go to a pool party without a cabana.

What a nightmare mess, you're just packed with everybody in the pool, what are you doing? Yeah, that's like the young kid thing. You do that when you're 20 and that's how it deal, otherwise it's like, when you don't mind, you're like this, you know, you're dancing the whole time. What am I doing? Shoulder to shoulder. Hey, you're having a good time. Yeah, I'm having a good time. Yeah, it's really so much fun.

Yeah. In a soup of bodily fluids. Who's going to make the next run? You know, trying to get the next. I mean, I love all that stuff. So, but I mean, I just like also if I'm going to drink, I prefer in the daytime, you know, it's hot out there being around that pool scene. There's always's always DJ playing and stuff like that, so those are all good vibes. So 100% will be in the daytime there.

But our event is not a pool party. No, it's not a pool party. It's indoors, everybody. But we will have a bartender, though. I think that's on the list. Did we do that? Yeah, I'm pretty sure we have a bartender for the event, which will be cool, so you'll be able to,

I think we did that in Ohio. We've done that at other events. Yeah, yeah, we did that in Ohio where you could like, I think that's cool. Like while we're talking, you can get drinks and stuff like that. And so, no, I'm excited. It'd been a long time since we'd done this.

I think Vegas too, of all the places we've done, it's such a great place to meet because if you gotta get on a plane, you gotta fly somewhere. At least there's a lot of stuff. Just to hang out with us. Are you gonna gamble? Most likely.

Yeah, see I don't like gambling, but I like watching you gamble. I did it once. I did it once. Go, go. No, it's a good time. I don't like gambling, I hate it, I hate it. I lose 20 bucks, I'm like, ah,

I coulda bought a sandwich. But one time we were, I don't know, when was my birthday? Yeah, yeah. And you were doing craps, and I didn't know how complicated it was, and I was just sitting there like, oh, this is kinda cool don't know, I don't know when, it was my birthday. Yeah, yeah. And you were doing craps. Yeah. And I didn't know how complicated it was. And I was just sitting there like,

oh, this is kind of cool. You know, watching the, I still love black. Yeah, I appreciate the math in it and stuff like that. Yeah, I had no idea. Yeah. I had no idea. It's been a long time actually, very long time. But I will never do it, I will never do it.

Especially because when you're the one rolling the dice, you got everybody watching you, you know, I'm like, what if I missed the table? I mean, it's so, you know, for all the losses uh, what if I missed the table? I mean, it's, it's so, uh, you know, for all the losses or whatever, it's so worth that time. If anyone who's played craps, like, I wonder if you're going to have less of a, uh, um, hedonistic appreciation because of my trisempatide. I mean, that would be funny. Wouldn't that be weird if you did it once? I mean, I've already kind of worked on that one, right? That's why I mean, I haven't, I actually haven't people who are asking me too,

if I've been sports betting right now and I haven't, I haven't, I haven't laid any beds. I mean, it's a, um, I don't know. It's an important exercise that I try and do with myself, with things that are like hedonistic that I know are not healthy or not good behaviors for me is like, I always want to be able to prove that to myself. That it's not that I love it. I can admit that I love it. I enjoy it. It's a good time, but I can also walk away from it and not do it for an extended period of time.

So I haven't sports petted in a long time. I haven't played craps in a really long time, but I still love both, and I will absolutely enjoy it. And that was something that might make me, all of us together having a good time, you want me to do it. I'm like, oh, okay. Yeah, then I'll have fun. Because if you get around a table and what all one person gets hot in an hour It's just a fun environment to be I was there with you I saw a little bit of that I'm the worst gambler because I'll take 50 bucks if I lose it

I'm done. Yeah, as soon as I'm ahead. I'm done. Yeah, I made 20 bucks. I'm done Double my return I'm out of here now What did you keep playing? I made money. Why would I I used to get so angry like in and would find the dealer that Would keep beating me and it was like no I'm gonna get this guy competitive. Yeah Not work. They love you. They love me like that. I stopped doing that trust anger betting. I'm sure that's a bad strategy I'm excited. So I look forward to seeing everybody. It is live. I just sent over a message. It's mindpumplive.com where you sign up.

Yeah, mindpumplive.com. Yeah. Paleo Valley makes grass-fed meat sticks. These are the best gut-friendly, clean protein snacks for travel on the go. It's high protein, delicious, no sugar. They're incredible. And again, it's grass-fed. They're not dry. They taste good

Go check them out go to paleo Valley comm forward slash mind pump and on that link you'll get 15% off All right back to the show First question is from Connor CGS is just weightlifting three times a week good enough for overall health and longevity Also does just lip weightlifting affect your cardiovascular health in any way? Absolutely. I mean, first off, any, it's more than that. Any form of exercise that appropriately will improve your longevity and your health.

Okay. So that's true for all forms, but resistance training is quite unique in its adaptations and how those adaptations are beneficial for, uh, the struggles of modern life. So strength training uniquely speeds up the metabolism or has a tendency to do so. So that gives you a buffer against just the access to food that we have in modern societies.

It encourages muscle building far more than other forms of exercise. I think that's quite obvious. And that is protective against being sedentary, which modern life is extremely sedentary. Even if you work out every day for an hour, the odds are the most of the day, the rest of the day is quite sedentary. So it's very protective against that. Um, muscle is also naturally insulin sensitive.

So if you want to improve insulin sensitivity, which is very important, uh, for things like brain health, uh, you want to improve insulin sensitivity, which is very important for things like brain health, preventing yourself from getting things like diabetes. It's a very uniquely positioned form of exercise for longevity when you place it in the context of modern life. Three days a week of strength training is plenty for most people for all those things. Two days a week in fact is plenty for most people for all of those things. Now as far as cardiovascular health is concerned, yeah.

One easy way to raise your VO2 max is to build muscle. Now the challenge is that we look at the extreme forms of performance of different forms of exercise and we look at them as examples. So people tend to look at bodybuilders, uh, but it's extreme performances, always counter longevity. I don't care what you do. I don't care if it's endurance. I don't care if it's strength or whatever. When you get to those extreme levels, you start to trade longevity for

performance, but for when it's done in an appropriate way, you're not pushing yourself to be a 250 pound shredded bodybuilder or whatever, or whatever. It's incredible and the studies show heart health benefits, they show visceral body fat benefits, they show reduced mortality, significant reduced mortality. In fact, some studies suggest that strength training actually be a superior form of exercise for cardiovascular health. There's confusion around endurance in cardiovascular health. There's confusion around endurance in cardiovascular health. So if you're looking for running endurance,

you'll get more of that running than you will with strength training. But in terms of health and longevity, strength training is it. Well especially if you follow the way we've laid out, especially the first three core programs, mass, metabolic, maps, performance, and maps aesthetic, each one of those has a phase three or phase four

in performance that has got supersets, shorter rest periods. And each one levels that up. So you get a little bit of that in maps anabolic, even with just some of the supersets. And then performance really starts to ramp that up. And then aesthetic has got a lot of superset and volume that can be very taxing and beneficial from a cardiovascular. By shortening rest periods up and increasing reps, that heart

will get pumping. And that's all cardiovascular is strengthening the heart, like training the heart. Right. And by doing that with weights, you get a lot of those benefits. And to Sal's point- Your heart's beating, it's pounding. Yeah. You're getting cardiovascular benefit and you can even, yeah, specifically focus on that with weight training and with a protocol that's a little more endurance focused. And so it's like, yeah, you can extend those reps to 20 reps and man, is that an experience on its own? reps and man, is that an experience on its own? Uh, I guess the differentiating factor is like, uh, you know,

if I'm specifically trying to increase my endurance of running, right? And this is where it's like, yes, we're going to, we're going to move you over into figuring out like a running schedule where we can build that skill specifically, uh, but then compliment it with weight training. Next question is from Polly Properpole. Where do you classify lunges? They aren't in the big five, but I'd love some insight into the value of them and their variations. One of the most valuable exercises you can do are split stance squats.

Lunges are split stance squats. And when I say that, now everybody's like, oh, it's part of the big five. A lunge is extremely valuable, both in the stabilization of the back leg and the pushing off with the front leg. It's one of, I would put it in one of the top 10 exercises you could do overall for your body. So where would we put them? I mean, it's up there with some of the best exercise.

Some- Top 10, you know, somewhere up there. In fact, some coaches, athletic coaches, would place them above squats for athletic performance because they're more closely related to running. Well, I think there's like an easier way to, I think, look at this, but I guess it does take a little bit more understanding of, you know, exercises is we talk about the big five within the big five are lots, lots of variations, variations of those big fives. And so any of the variations of those big fives are incredible and would be considered up there in top exercises.

So you have like barbell squat, you have front squat, you have overhead squat, you have split stance squat, which would be a lunge, right? Those are all within there. Yeah, exactly. So that, so it would categorize as, as one, it would fall in the category of one of the top five, even though it's not considered the top five exercises as how valuable it is. And I, you know, I don't know, I guess, again, following our programs, if you follow the traditional maps and Ebola ball of math performance, maps aesthetic, we intermittently introduce all those. Lunges are pretty stable on most of them.

They are pretty stable. And the thing is too, they all have different, I guess, enhanced values. If I was to say for like a backloaded squad, it's the loading factors. It's the fact that I can really load the bar and I can be concentrated on the fact that I'm challenging my entire body that way. Whereas with lunges, I'm a little bit more focused on stability, control, and also building up strength around having that split stance, which you're going to find in most scenarios, just in life in general, also sports, like you're going to be in a

split stance position. How can I generate force in that split stance position? That's very valuable. And that's why you do see some coaches like prioritize lunges or split squats even more because to be able to generate force and have strength in that position is massively beneficial. Yeah, you'll see like when I'm like in growth mode, build mode, get strong mode, bilateral squats is like the foundational movement when talking about these two, right? When I'm in movement when talking about these two, right? When I'm in a mobility stability type of mindset,

I love lunges because I love to do like a walking lunge, really stretch the stride out, really drive the knee over the toe, even have a little bit of a balance in between the steps. So I have a little bit of instability there. So when I'm focused on the stability, mobility, and things like that, I'm going to make, there's going to be lunges for sure in the routine. And then when I'm trying to really build a lot of strength and load and build and pack on muscle, and when I say that, it doesn't mean one of those doesn't do that for the other. It's just that that's the mindset, right? When the mindset is like build, grow, heavy, bulk. I'm bilateral, heavy barbell back squatting for sure. And that's the staple. And, but when I'm like focused on my mobility and range of motion and stability, like lunges becomes way more of a priority because I don't care that I just went through a phase of

loading the barbell super heavy. Now this phase I'm going to go through really stretching out the strides and the lunge and stability and things like that. And so that's kind of how I determine how much of the lunge or squat is being focused on in my routine. Next question is from Marina Lifts. Why is the body so stubborn to respond to a calorie deficit after a long reverse diet? It depends on what I'm talking to and Doug, I want you to pull this person up because I want to look at them before I answer this question because there's a couple, there'll be a couple

reasons for this. One, if we're dealing with someone who is, you know, gained and lost weight many times and they've lost a lot of weight, There's a theory that the body kind of remembers where they were at and so it could be more resistant to getting rid of stored energy because of the stress that it's been through in the past through this process and so it could take a little longer. The other type of person is somebody who when they, yeah, this is the person. So scroll down, Doug. More, okay. So the other person is they get stubborn once you get down to a certain body fat percentage because you're lean yeah and once you get lean

and for women there's a range here same like there is for men but once you get to a certain body fat percentage your body starts to resist it because you're already lean especially as a woman especially as a woman a female body is far more sensitive to getting too lean than the male body. Male body is sensitive to it too. Don't get me wrong. But the female body always has fertility in mind and always has, you know, we may need to bear, you know, we may need to carry a child and we need to be healthy enough to

do so. Not having enough body fat, that's like a bad position to be in if you're pregnant and you don't get enough food or something happens. So, and that's this person here. I can see this right here. I can also tell by her body type too. So I have a client friend of mine that I'm always helping. I mean she's fit and lean.

Oh, she's incredibly lean. She has abs. She has incredible shoulders, arms, legs. I mean she's built. Like she's got a great physique. But I can tell by her body type, she's built very similar to my ex and the client that I was referring to, where they pack on muscle good.

It's really hard for them to get super shredded and lean. And that's just, it's your body type. Your body type can build. That's your advantage. Your advantage is you've got a great genetics for building muscle. Your body doesn't want to be this tiny, petite, little, lean, skinny person. Yeah, like once you get down to like 18, 17% body fat,

it starts to fight. Yeah, it's going to hit you. Which is lean, by the way. That's really lean. Most women would be like, wow. Yeah, it's just going to fight. I mean, it's so hard to, especially as older, wiser trainers today, to help clients like this when you know

what's best for them, right? But you hear them out on what they want, right? This is the struggle I have with this client that I'm kind of referring to as like, this girl's just like, she's jacked, she's strong as shit, she looks amazing, but she's like, I wanna be bikini stage shredded, you know? And I'm like, why? Why? You're so strong, you're so fit, you know, bikini stage shredded, you know? And I'm like, why?

Why? You're so strong, you're so fit, you look so great. And yet you want to just keep pushing that to push it. And then I understand the competitive side of want to do that, so there's the part of me that's like kind of helping her go that direction. But meanwhile, always kind of reaffirming, like, you look great, you're unbelievably healthy right now.

And what you're wanting to do is you're wanting to push beyond healthy for this, for this look for whatever reason, whether it's to get on stage or... I've worked with guys like that too, where they're like, Oh man, what is it? Like every time I get down to 10% or 9% body fat, it's like my body's so stubborn. I'm like, you're lean bro. Like once you get down to a certain body fat percentage, your body starts to fight. And that number is different from person to person. There's a range, but you know, once you get down to a certain body fat percentage,

your body will start to resist it and you can push past it. And now you're going past healthy and now you're starting to move into a territory where you start to have the kind of these unintended consequences or these, or these side effects. So that's what's happening with this person that asks this question is your body's resisting, uh, because you're down to a good body fat percentage and maybe you shouldn't push past it. Next question is from lift to live. What direction or challenges is mind pump going or facing as a company?

Nothing's more challenging than Sal. I knew it. I was waiting for this. I did it on purpose. Just kidding. I know. That's just challenging than Sal. I knew it. I was waiting for this. I did it on purpose. I know. You said that. This is clear in the air. You know, I don't know,

we're all at a really interesting point, and I think in our lives and in the business. In fact, we recently have this exercise that we're all doing as homework that we haven't come together and done, which is in five years, what's your dream situation? Everything financially, time spent on work, time spent with family, like the company, what it looks like, the size of it, the businesses you're running. And so we've all actually tasked ourselves to do this exercise. So it's an interesting one to think about on the direction

is going. One thing's for sure, we love to do the podcast. We love to create content and help coaches and trainers. I don't know if we'll ever stop doing that. I think we're all very motivated to continue to reach more. We're always trying to reach more coaches and trainers. We're trying to align with companies like the NASMs and 24 hour fitnesses and stuff like that to try and influence even more of the trainer market. I think that's probably something that we probably would all

agree on is a big looking forward, that's different than what we've already kind of been doing a lot is getting really more into helping coaches and trainers. And that was the purpose of launching the trainer coaching program. By the way, the live, we have a live free live training that's up right now for them. Yes. Yes. What's the link to that? Do you have that? It got sent over from Steve. My pump. Oh, for the yes. The free training that we did. Yeah, yes. It's oh, the free one is mindpumptrainercourse.com. Yeah, so it's a free training for trainers. Now, I'm right with you, Adam.

The responsibility that I think we all feel towards our audience is massive. But when you take that audience and then you carve out the subset of the audience that's trainers, the responsibility is, I mean, it's exponentially bigger because we were trainers, we were trainers. We identify with the challenges and struggles that coaches and trainers go through. We know what the passion feels like, we still have it.

And then we know just the incredible feeling of accomplishment and how rewarding it is to really transform somebody's life in a positive way through health and fitness. So the responsibility that we all feel on our shoulders when we talk to trainers and coaches is like, it's crushing. We want to do such a good job and we really want to help these people do a good job. And really it's like, I mean, if you make the trainers in the world better or you help direct them in a direction

that helps them become more effective, like you have shifted the industry. You have really helped people. I think that's our focus, because we want to equip good personal trainers and coaches out there to relay a lot of what we talk about on the podcast and to have those really individualized, personalized touches with real-life people.

And I feel like going to these live events, and we were able to see that a little bit, temporarily and kind of see the impact, like some things we talk about and what people get from it. But in terms of us as a business, I that that's a big new area for growth. We're still looking for areas of growth. I just don't think that we're cool with it. We're here and we've arrived and end of story. I just don't feel like any one of us has that as our formula. You know what I love about this conversation?

This is behind the scenes, right? We'll have conversations about the business and always revenue, profits, it's always a part of the conversation if you're a business, right? That's what keeps things going. But it always, it starts there and then it always turns into a purpose.

Like, oh, this will make money or this will make more money or which decision do we make? Sometimes the decisions are really hard to make. Like, do we accept this revenue here, which is guaranteed, which is a big number, or do we take a chance over here where there's nothing guaranteed and we're gonna start from scratch and it's a big risk,

but oh man, like the purpose behind it and the meaning feels different. And so I love this, I love that we tend to, but always, we always have these discussions. We always end up going with the one that feels right. We almost, we don't go with the option that makes more money, always. It's always the one that feels right,

and that's, it's always worked out better. Yeah, I think the other variable that we have that's unique to, like, just I think currently where everybody's at in their life is also the balancing act of that with your home personal goals too, right? So it's like you have the obvious business stuff like you're alluding to, which is revenue, purpose, the why behind the business. And then you also have the behind the business. Then you also have the understanding that all of that takes time, effort, money, responsibility, and it comes with that as challenge, stress, hurdles, setbacks,

possible loss. And then balancing that with fatherhood, being a husband, being around family, your home life. And we're all at a place I think in our life where we won't sacrifice that. And so, strategically staying aligned with our why and our purpose and doing what we love while simultaneously not sacrificing the thing that we know is far more important to all of us. Because we have, even though to Justin's point that we're not the type of people to be like,

oh, we've arrived, we're good. From a financial standpoint, everyone did, everyone's in a place. Most everybody was in a pretty good place before Mind Pump, but everybody is okay now as far as their family is going to be okay forever and everything like that. We did a good job early on of setting the business up that way. Um, and so then you question yours. Cool. We also have to add in that equation. Um, you know, what does, what, what takes from this in order to do that?

And so it, you know, it's a fun challenge. It's a fun challenge and a fun thing to question and try and, and, and it's a constant discussion. Yeah. And I think it's good to, yeah that it's good to have these discussions, because you want to be driven. You want to have purpose. And you want to find the opportunities

throughout this whole journey. And so that's, I mean, I'm always just kind of looking for that. I don't want to get complacent and feel like, especially too, having the platform we have and being able to reach people in a way. To me, I see a lot of opportunity with the preventative side of just not just fitness, but health in general.

And so seeing how things are moving a little bit more in that direction is kind of exciting. Last night we had a dinner with other founders and one of the things that came up, and I don't even know if this is true, but I speculated that we have reached a point where, and one of the advantages of getting to where the business is at currently is having three other badass founders and leaders together in one thing. That was a huge advantage for us to be able to have other great entrepreneurs that we could divide and conquer and scale all these things all at once. But there is this feeling of we're close to being maxed out as individuals. And if we're gonna take this thing to a whole another level

or add another complexity to it, a layer of complexity, needing not just employees or other people that work for us, but finding other potential leaders who actually can create, can troubleshoot, can overcome, that have the same desires align with ours if we're gonna do that. And so that's a bit of a challenge we're facing right now. It's fine.

And then the other challenge, Doug still hasn't gotten his diamond shoes. He's always wanted. We'll get you those diamond shoes, Doug. Okay, Sal. Counting on it. So you can run around. Look, if you love MindPump request,

we have a free peptide guide at mindpumpfree.com. It's a brand new guide, totally free, teaches you about peptides, the most popular ones, how they work, who they're for, who they're not for, their names and all that stuff. It's pretty cool stuff. Again, it's mindpumpfree.com. You can also find all of us on Instagram. Justin is at Mindpump Justin, I'm at Mindpump Media, and Adam is at Mindpump Adam. Thank you for listening to Mindpump.

If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle 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, feels, and performs. With detailed workout blueprints and over 200 videos,

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