Mind Pump: Raw Fitness Truth - 2381: The Truth About Eating Protein After Working Out, How to Cut Back on Training Without Sacrificing Results, Ways to Build Muscle as a Long Distance Runner & More (Listener Live Coaching)

Episode Date: July 17, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email [e-mail] if you want to be considered to ask your question on the show. Mind Pump Fit Tip: Is ‘cozy cardio’ valuable? (2:40) Max’s first experience at Universal Studios. (13:06) Embracing the moment and being patient as a parent. (19:06) An unregulated and wild weekend with the Andrews. (25:26) The Simpsons has always been edgy. (28:12) Fireworks and crowds. (29:48) Erroring with caution being a fitness fanatic around your kids. (31:47) Phases of life with your children. (36:27) Navigating challenging your ideas with your kids. (40:04) What you do is WAY more impactful than what you say. (47:01) Brilliant capitalism. (49:28) Cannabis is NOT so taboo anymore. (50:33) The chemistry and serendipity of Mind Pump Media. (55:57) Shout out to the NCI x Mind Pump Tahoe Event! (59:27) #ListenerLive question #1 - I have important questions about the MAPS Muscle Mommy program. Please help! (1:03:01) #ListenerLive question #2 - Is there something I can do to grow the inside of my legs and get more definition? (1:18:02) #ListenerLive question #3 - What are your thoughts on the importance of having protein right after a workout? (1:31:32) #ListenerLive question #4 - If I were to return to rowing, what would you advise for suggested time off? (1:35:58) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. ** Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first order of their best products ** July Promotion: MAPS Split | Sexy Athlete Bundle 50% off! ** Code JULY50 at checkout ** What Is Cozy Cardio? Learn About the Fitness Trend and Try It Yourself Mind Pump #2220: How To Stay Consistent With Your Workouts The NCAA looks to weed out marijuana from its banned drug list Mind Pump #1507: Everything You Need To Know About Steroids With John Romano What to know about cannabis consumption at California State Fair NCI x Mind Pump 2 Day Truckee Experience Visit Xero Shoes for an exclusive offer for Mind Pump listeners! ** Enter to win one of FIVE FREE pairs of Xero Shoes! ** MAPS Prime Webinar MAPS Prime Pro Webinar Mind Pump #1080: 21 Commandments Of Gym Etiquette Lateral Lunge with Hop Mobility Session - YouTube COSSACK SQUAT - Increase Mobility & Leg Strength (TRY THIS SQUAT) Mind Pump #1757: The Truth About The Anabolic Window & Protein Timing Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Layne Norton, Ph.D. (@biolayne) Instagram Dr. Becky Kennedy | Parenting (@drbeckyatgoodinside) Instagram Jason Phillips (@realjasonphillips) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the number one most downloaded fitness health and entertainment podcast in history. This is mind pump, right? In today's episode, we answered live callers questions. People called in and we got to help them out on air, but this was after a 60 minute intro portions where we talk about current events and family life talk about Scientific studies fitness a lot of stuff. It's a lot of fun

If you want to skip around your favorite parts check the show notes there You'll find timestamps that you can click on Also, if you want to be on an episode like this one email us at live at mind pump media If you want to be on an episode like this one email us at live at mind pump media Doc on this episode is brought to you by some sponsors. The first one is juve. This is red light therapy That really works. So when you read studies on red light therapy how it improves the health of your skin regrows hair boosts testosterone Helps with recovery and pain

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but you have to use the code July50 for that discount. All right, here comes a show. And it's t-shirt time. Oh shit, Doug. You know, it's my favorite time of the week. Six winners this week, three for Apple podcasts, three for Facebook. The Apple podcast winners are buys quick racing, P boots and pain. Jonathan W V and for Facebook, we have Kurt Siebold, Bella B, and Naomi D. Lawtonville.

All six of you are winners, and the name I just read to iTunes at mindpumpmedia.com includes your shirt size and your shipping address, and we'll get that shirt right out to ya. All right, so the latest fitness trend that seems to be trending is cozy cardio. What is it? Well, this is when you go real easy and just move get on some sweats Get some hot cocoa some coffee and walk slowly on a treadmill. Is this valuable? Yes, absolutely

Activity is good for you and this tends to bring more people to fitness the average person When you introduce them to fitness and you beat the crap out of them, doesn't necessarily give them a good experience. And again, the bottom line is you just gotta move more. Now it's not gonna give you maximum endurance, you're not gonna build great performance doing this, and that's totally fine.

Most people don't care about becoming athletes, they just wanna improve their health. So for most of you, this is a good idea. Just move a little bit. It's about time. I love this tip, and the reason why you, this is a good idea. Just move a little bit. It's about time. I love this tip. And the reason why I like this is when I was competing, like one of the most trendy, popular things to do,

and I believe it's still very popular in the bodybuilding space, is fasted cardio. Yeah. And I remember when I first, this is actually how I found Lane Norton way back in the day. And basically he was debunking fasted cardio. And at this time I had already adopted it. I'd already been doing it for quite some time. And obviously Lane- This was a standard in bodybuilding.

Right. This is what you do. This is part of prep and when you get ready for the, you know, heading into, you know, before peak week, you started leaning out, you get up an hour early and you walk on the treadmill or you do low level cardio or lists. Before you eat. Before you eat, first thing in the morning. And I'd already been doing this and having great success with it.

And then I find Lane and Lane basically debunks the kind of bro science that was around it. And Lane always does a great job of actually explaining the science and right away made sense to me. And I'm like, oh, of course, that's not how it works. Right. But at the same time, I had recognized the value that I had seen it with my own eyes, the difference that it had made in my, my journey. Now, then what I realized and went after understanding the science and how the whole fasted cardio is a myth was,

well, when I had to do this, I got up an hour earlier than what I would normally would. And moved more. Yeah, so typically what would happen is, on a normal day, I wake up at seven o'clock and get showered, have breakfast, start my day, and then basically start my day. And a lot of times that means going to work

or doing something that's not training or physical. Where when I was in fasted cardio mode, I set my alarm at 6 a.m. and I literally would just throw on some pajamas, sweats like crusted my eyes still because I didn't have to do anything intense. I just needed to move. I didn't get on the cardio and I needed to move and I would do this in this fastest state and I'd see these great results and I'd be like, well, I think what that did was not only did it get up and make me move earlier and burn calories that I would have been sleeping, more calories than I would have from sleeping, but I also noticed starting the day off with activity like that also promoted more activity throughout the day because I was awake and you notice this, I'm sure do, because you're an early morning guy, right? Like if you work out in the morning, it sets the tone for you. Six, seven in the morning, you're popping around, you're moving, you're not,

like, whereas I right now, I don't train early in the morning. And so, I mean, here it is 11 a.m. I'm barely starting to wake up. I'm on my second coffee right now and I really haven't moved a lot. And so I really saw tremendous value in giving this tip or advice to clients that we're trying to reduce body fat. I just think that we have presented it in the wrong way in the bodybuilding community. Yeah. I mean, so two things, right? Trying to move more to get leaner.

It is a strategy. It can be a bit of a self-defeating strategy because the body tends to adapt pretty well, but that doesn't mean there's no benefits to moving. You're just, you're just healthier. It's just better for you to move than it is to not move. In fact, if you look at the studies on the detrimental effects of sitting all day long, it's terribly.

That's the worst. Terribly unhealthy. So just moving is a good thing. And as an early trainer, I remember scoffing at the idea of this kind of stuff. Right? If a client, if I asked the potential client, what do you do for exercise? Like, oh, I like to go on walks, but it's not working out. You know, you got to really sweat and it's got to be really hard.

Otherwise it doesn't count. Well, no, that's not true at all. And it was, it was, I was terribly misinformed and I was misinforming those people myself by making that point. Moving is just good for you. And it's definitely good for you than not moving. And oftentimes we talk people out of moving because we tell them it's a waste of time unless you're beating yourself up.

Now, again, you want to build a lot of endurance and stamina. You want athletic performance. Well, then just walking at a slow pace isn't going to really do that except for maybe help facilitate recovery and improve your health in other ways, maybe indirectly, but it's not like this, this, this way of really boosting athletic performance. So that's why I think sometimes people look at it and go, it's a waste of time. No, no, no, from a health perspective, it's just good for you.

Now, can it benefit muscle building? Can it benefit fat loss? Can it benefit fat loss? Can it benefit those things that people tend to be interested in? Well, if it improves your health, then yes, it can. Then yes, it absolutely can. If it makes you healthier, then consider a healthier body

tends to adapt to stress better than an unhealthy body. And exercise, the type of results that we're looking from exercise, from fat loss to strength gain to muscle gain is, uh, is all a stress response and adaptation. So this is great. And you know what else I like about this is that, uh, anybody can do it. It doesn't, it tends to be recuperative.

So even if I'm talking to a fitness fanatic who runs the risk of overtraining, this doesn't tend to put them in overtraining. The total beginner has deconditioned. Well, this is appropriate because it's very easy. It's, there's not a lot of skill involved, which is a good thing because a lot of times what gets in the way of people exercising properly is that they don't have the skill. So if I take somebody's decondition, make them run and they haven't run in years

and years and years, well, there's chance of risk of injury goes to the roof because the running mechanics are all over the place. Whereas you tell them to walk at a comfortable pace. Most people could still do that reasonably well. We're not in the world of Wall-E yet, thankfully. So this is a great message. It's a great message.

And when you read the comments of people who are adopting this, they're like, oh my God, my whole mindset was shifted and now I can be consistent. And, you know, as trainers and coaches, we know that it's all about behavior change. It's all about behavior change. And this is a great way to do that. It's just funny. Like the term just immediately gives me this picture of like, when my dad used to put on a robe and it was too short and he'd be downstairs just like, you know,

doing his little cardio cozy cardio. Imagine if you do doing like, mobile. Thanks, bro. If he was doing mobility drills, he's just, yeah. Oh, my god. Things falling out. I think right away, too, what's the great, what's the classic movie that I'm thinking of right now

where he's in the robe? It's going to be a chibi chase. No, the Big Lebowski. Because it's worth it the whole time. Yeah, yeah, the Big Lebowski, right? For sure. That is a total move. If you buy a robe, make sure it's long. Yeah, long enough. One of the other points you're making, Sal, yeah, the Big Lebowski, right? For sure. That is a total move. If you buy a road, make sure it's long.

Yeah, long enough. One of the other points you're making, Sal, too, is not just doing it for these benefits of calorie burn, because that's kind of, I think, a short or quick way to a plateau, right? Of chasing calories this way. But I think the influencer that kickstarted this or made it popular, I think one of the other

desired outcomes of it was that you put your favorite podcast on or you read a book. That's smart. Yeah, so work on mindfulness. So I think there's a lot of value also there of like, man, you have this early in the morning when a lot of people are still sleeping, it's quiet, and you can, you listen to a podcast or read a book

or just be in silence and quiet and your thoughts and just the value of that too. Yeah, the input, I mean, you get first like sunlight too, which we've talked about a few times, but I've actually put that into practice quite a bit and haven't really used my own deck that's like outside of our room as much, but then I just started like, hey, when I wake up,

I'm gonna open the doors, I'm just gonna step out and like get as much, open my eyes as wide as I can and try and look far and like, you know, really, you know, get as much exposure to that first light. It's a weird thing, but it's, I try to combo that with, you know, the caffeine and all these things to kind of get me, uh, charged up, ready to go for the day. And it's made a difference. Well, you know, and the other thing too is, um, look, we've learned this, you

know, training lots of everyday people. Um, one of the keys to getting somebody, and if you're listening and you're not a trainer, this is for you too. One of the keys to getting somebody, and if you're listening and you're not a trainer, this is for you too. If you're finding it challenging to develop long-term consistency with exercise, well, one of the keys, one of the big keys, there's this crazy myth out there that it has to be super unenjoyable. You have to hate every minute.

Right. That you have to be grueling and beat the crap out of yourself. You have to find a way to enjoy it because then you're more likely to do it. Okay. And cozy cardio or whatever you want to call it. Like you said, I don't listening to a book or a podcast or, you know, something that you're enjoying, you know, combine it with something you enjoy doing, maybe walking with your spouse or, and it's not so vigorous and hard that you're, you're,

you're hating it. Like a lot of people would enjoy that. A lot of people would enjoy a 30 minute stroll where they're listening to their favorite book or they're listening to a podcast or they're watching something, or maybe just meditating while they're doing it. A lot of people would find that pleasurable. Do you know the value in being able to find pleasure and activity? It's tremendous value because you're far more likely to be consistent.

Cause the biggest challenge that people have with exercise is not the problem to find pleasure and activity, it's tremendous value because your form will likely be consistent because the biggest challenge that people have with exercise is not the proper form, that's important, but that's not the biggest problem, or which form of exercise, that's important, but that's not the biggest problem. The biggest problem is consistency. How do we get people to do this,

or how can you get yourself to wanna do this on a regular basis? Well, step one is find a way to enjoy what you're doing. So when people would ask me what's the best form of exercise for me, before I'd give them the answer, I would always ask them this question first. Which one are you most likely to do? Which one do you enjoy the most?

And then we'll start from there because if you absolutely hate the most effective form of exercise, it is now the least effective form of exercise because you simply don't do it. It is so true. Anyway, I gotta ask you this, Adam, because I forgot that you went to, because we had the 4th of July weekend,

you went to Universal Studios. Yeah. Now, was this the first, I wanna know what your experience was with Max, was this his first time in a big theme park like that? Yeah, yeah, this was our first, I mean, he's done Gilroy Gardens, but I don't know. Yeah, I don't feel like that really counts either.

It's like, so. Not like Universal Studios. No, no, it's not Disneyland. It's not Universal Studios, not Six Flags. It's not like that, right? And by the way, I haven't been in Universal Studios in like 25 years. Bro, it's changed a lot.

Crazy. Yeah, yeah, it's like so different than what it was when I was there. Super high tech and just. Yeah, yeah, yeah, super cool. We also, we decided to do what we were planning on driving Highway 1. So originally we had flights to fly down there.

And then I kind of surprised Katrina last minute and decided that, hey, we're gonna do a road trip and we're gonna take Highway 1 all the way down to LA and split it in half. We stopped in San Luis Obispo and spend the night and then we went the rest of the way there. So that was an adventure in itself, but Max was, uh, he was good. He was, uh, much better than what I thought he was going to be. I was really nervous that, um, he was going to get there and we, it's by the

way too, expensive as fuck. Oh, bro. These theme parks are out of control. Out of control. Oh, it's thousands of dollars. Yeah, this was a really, what I didn't anticipate to be a really expensive trip,

it was a very expensive trip that I didn't realize was going to be like that. And it could get more if we did some of the other things that we didn't do. Anyways, I was really nervous that we were gonna do this, right? We got my friends and his kids to come and then my son was gonna be the kid who didn't want to get on the rides or do anything. Universal rides are, they're big, they're like big boy. Yeah, they're like, they're herky-jerky and they have lots of

special effects and they're scary. That's why I was really nervous about it. Now what was great was we were really going there for Super Nintendo Land, or Super Nintendo World. Like that new attraction at Universal is- It's a big Mario fan. Yeah, Max is a, you guys know, diehard Bowser and Mario fan, and so I also anticipated we may never leave that part of the park, right?

So I was like- Which is fine, it's for him. Yeah, yeah, right, so we went there, and we paid this extra fee so that part of the park. So I was like, yeah, yeah. So we went there and we paid this extra fee. So you get in the park an hour early, which was a funny experience as itself. Because actually I was under the impression that it was two hours early, but an hour of that is just the process of getting you behind gate one to gate two to gate three to eventually into the land. Yeah, they would 15 minutes go by and then they let you the next section.

Yeah, it was really weird. And then it was like then you basically had one hour to get there. But we we rush right into Marlan. We do the first ride, which is the virtual one right away. And he uh, you know, that's the one where you have to put the I don't know if you guys seen these, they put the goggles on and it's it's half, uh, you know, uh, augmented one where you have to put the, I don't know if you guys seen these, but they put the goggles on and it's half, you know, augmented reality and a ride. And you can like shoot things and do stuff from the seat. And it's a lot, it's loud, it's going. And so there's a couple parts, he's sitting next to me

and I'll show you guys some of the videos and stuff of him. And he's kind of doing it, but then there would be parts of it scary. And then I just see him do this. Oh, poor kid. Yeah, and it was like, my heart, dude, But then there would be parts of it scary. And then I'd just see him do this. Oh, poor kid. Yeah. And it was like, my heart, dude, is like inside. It's such a weird feeling for me, right?

It's so different than anything I've ever experienced before. Seeing your son go through something like that where you could tell he's scared, but he's trying to be brave. Like, he's not making a big deal about it. But then I can see that he's with that. I know he wants you to think, I know. And so pushing through. And so I'm talking to him through the whole thing. Oh, good job, buddy. Like trying to

like encourage, encourage, encourage. And, you know, he doesn't cry. He doesn't, he doesn't get scared. He does it. But he's just like, you do you want to do it again? No, I'm good. I'm good. And so yeah, yeah, definitely. Like, so I know it was tough. And then we, yeah, definitely. So I know it was tough. And then we had this, they had this thing in Mario or Super Nintendo World that I thought was really interesting. And I haven't wrapped my brain around why they do this.

So they have this thing where you have to get three keys to unlock access to another part of the world. Like if you want to go into Bowser's Castle, you need to go get three magic keys. So you want the little adventures? Well, so you have to go through these games, these games that you have to play and win the key. And they're like challenges.

They're pretty easy for the most part, but some of them are more difficult than others. Well, we're on going to get second key, and we're in this long line to get there. And basically it's like there's a Goomba running on like a log and you're supposed to spin this thing and make the Goomba fall off the log and then you get the key, right? But it's like this big crank and they tell you when you get up there as a parent with your kid, they say, you can either do it for him or he has to do it on his own.

You cannot assist him. So if he has a hard time, one person only can't know both. And so I asked him, I said, do you want daddy to do or do you want to? I can do it. And so, okay. But I knew this was going to be hard already. I could tell by just the size of it. It was like so big and I saw other kids bigger than him struggling to do it.

So I'm like, oh, fuck, this is not going to be good. And he cranked on it. Got it. Second time around. And then, and then they boo boo boo boo boo boo. And then he doesn't get, and you have to wait in line and do it all over again. You don't get a key for trying. Like you have to get it. And it just, you just, I just saw this kid's soul leave his body, dude, just devastated. And I'm like, oh, and so inside I'm like all devastated. And, you know, and he's, then he's just wants to, he just wants to put his face in my neck and cry. And I'm

like, Oh my God, dude, my son's like bawling right now over this. Like, it's like, it's okay, buddy, you gave your bet. It's all right, but he's just totally devastated. And I'm like, this whole thing for me, or this period of our life or journey in parenting for me, this is such an interesting dichotomy that I'm in with him and my wife and my son, her and I being these go-getter, overcome adversity, athletic know, athletic personality. And then we have our son who is just like this

super sweetheart kid and it struggles. And when he struggles, he breaks down. I got a video to send you, dude. I got, I just, so weird you're saying this. I watched this video by, Dr. Becky is her name. I've showed you stuff from her before. But she talks about- I love her forgiveness one. So there's this whole podcast she was on

and she talks about when kids come to you with a feeling. So your kid drops her ice cream or whatever, ah, and you're like, I'll get you another one, not a big deal, type of deal, right? And she says, what happens when you do something like that, rather than, because what they feel, they feel. Nothing you can do that'll make them not feel what they're feeling.

If you dismiss it, they will interpret it as, this is not a good feeling. Or it's too overwhelming for my dad and my mom even. So I have to ignore this feeling. So she says, what you do is you either guess what they're feeling like, oh, you must be so disappointed. You must be so crushed, whatever. It lets them feel it, and then it gives them the ability

to then come out and say, and it's weird when you do it. When you do it, because kids freak out over, I mean, we all know this, and as adults it's funny too, because I've reflected on myself, how many times I freak out over stupid shit. But your kid does this and you say this to them and you're like, oh you must be so upset that your Lego Thing fell and then you let them do the thing and then they'll be like I'll just make another one They'll get to the thing themselves. It's a great video. I got to send it to you Yeah, it's so hard because that's the hard part is like like so and I think this is where kind of we're at

Like I feel like I know the right approach, it's actually doing it. Of course. In the moment. I know. Because there's this, you have this inner struggle. So what I told the- Plus what motivates you now as a man,

like something happened to you, you know, if you, this is funny too, if you did some shit and you got upset about it and they come up to you and I'm like, oh Adam, you must be so devastated. Be like, get the hell off me, dude. Shut up. You want to hear from me is like, get up, bro. You know what I mean?

I'm good. I know, I'm the same. So you do, you wrestle with this. The thing I took, because Katrina was actually, her and I spent the day by ourselves yesterday and so we were actually reflecting on the whole weekend with him and stuff and she's like, man, she's like, I don't know what it is with you

but you're so patient right now. And I think it's maybe what she went him and stuff. And she's like, man, she's like, I don't know what it is with you, but you're so patient right now. And I think it's maybe what she went through and stuff like that. I think that's changed a lot of things for us and the dynamic of our family and stuff like that. But I told her, I said, you know, in moments like that, I've gotten better about reminding myself the beautiful side of that personality of him too.

Like, for example, like the fact that it was even a thought or an option for us to drive six hours with a kid on highway, the long route to a destination that he really wants to go to. You know my son, literally just sat, fell asleep for an hour and a half in the front seat. I listened to my music, the engine screaming loud, like top down sometimes, wind blowing,

and he didn't, he just hung out, bro. Hung out for six hours. Never asked. He's really good at being precious. Never, yes, never asked me, daddy, when we there? Never complained, never, and I'm like, and then I have my best friend's son, who is like a wild child, we can't even drive two minutes

at the block without him asking me a thousand questions, and like, And I'm going like, there's no way I could never ride with that kid. And of course his son is the one who's like scoring six soccer goals and he's like doing all this crazy stuff. And I'm like, so I understand that that's what kind of comes with that. And I go, and I have to remind myself like how much I love the fact that I could do that with my boy. The fact that my boy can get in my car, can drive six hours, you know, and just be happy and peaceful and let me listen to my music

and even drive in silence. Like we didn't even talk for a long period of time, like just hanging out. Like I just. Meanwhile, my three-year-old is, and we're, I don't even talk for a long period of time. Like just hanging out. Like I just. Meanwhile, my three year old is, and I don't know what we're gonna do, dude. We're really struggling over this. Jessica snapped over the weekend.

It's not like her to snap like this, where she threw away, sorry honey, if I'm gonna tell the story, she threw away his big ass garbage truck. She got so mad. Like as a punishment? Like threw it away for real. Not like I'm gonna give it back to you,

like in the garbage, gone. Wow. He must have been really bad or something. Bro, he's been doing this thing where he goes, he'll be like, you know, he'll just get upset for whatever reason. It's like, I wanna punch someone in the face. Well, no, you can't do that.

And then he'll go up and- He says that? Yeah. Oh my God. And then he'll go up and hit somebody. You know, we have my niece staying with us, and you'll walk up to her, and you'll try to like, she's on her iPad, and you'll like mess with her while she's doing something. And she'll be like, oh, hey, can you not touch that?

You know, be like, you're a bad person. They'll hit her, or you'll spin on her, or you'll throw something. Oh my God. Yeah, dude. And it's like, yeah, I came home. I came, I don't remember what, I went to the gym, I come home, and Jessica's like, he was upset. I came I don't remember why I went to the gym I come home and Jessica's like

He was upset. I'm like, what's the matter? It's like he threw his garbage truck away I'm like wait, like you're gonna go get it afterwards or whatever. It's like no, it's gone forever I told him and that's it now I have to do it and I wanted to tell her like maybe we should but I'm like She's upset. Yeah. Yeah, don't you do that or your shit will be the trash. She's like I don't know what to do, I need to beat this out. Always give yourself an out. Oh my God, dude. Don't make it definitive.

Oh yeah, bro. Oh my God. Kids are funny. I mean, so that's the point, right? Is that, you know, that's my challenge, right? And so I have to embrace that. And I think I'm getting better when those moments present themselves

of not losing my cool, not getting overly frustrated, just embracing the moment, letting him feel his feelings, work through them, be patient with them. But because I do love and adore the other side that comes with that. I mean, the fact that he's just so chill and easygoing and like, I mean, that's part of what makes him not so aggressive and determined, you know what I'm saying? So it's like, okay.

I'm glad Max wasn't hanging out with us for the weekend. Dude, it was like, uh, the most unregulated, like wild like environment I could ever, and amazing, but also to like, it challenged me on that level of like It's gonna be okay. I can allow them to kind of be independent in their interactions you know with these other kids and then also to like explosive stuff and Guns, this is court Elaine, right? This is Elaine like this was like Americana and it's like, you know

Frontier days. Yeah, it was Americana and it's Frontier Days. It was very wild. I was like, wow. It was refreshing. And then it was also like, at times, I was like, oh, I don't know if I can handle this. A little much. I've never done the big, huge fireworks,

lighting them off myself. I've always watched people do it and enjoyed it. Oh, I saw the video. I mean, it's actually firing off. Yeah, we do mortars and everything too. Not just like the ones I show, like the sparkling, crazy like boxes like you do there. Like, so we went and went ham at this like reservation that was close by and bought like a bunch of these like mega fireworks that were dangerous. Dude, and we had one that didn't go up all the way up, you know, cause the mortar like sort of was loose.

And so we had to screw it back into this platform. But before that it like kind of tilted a little bit and then it just came up and exploded halfway through and like embers were just fly, had some fly on my head and like burned my hat, and like were running like, ah! And it was, it was like chaos, but I was just like, ah! My people! I'm sure that, I bet the boys were just eating it up. They were loving it, but that's where I was like, cause then my- Like almost too much. Yeah. Like I was like, but calm down, protective sides are getting like kick in and I'm like, okay, you got to stay over. Those kids are crazy. Stay away from them. You know,

and like, you know, they, they go out fishing and nobody's like licensed, you know, don't need to throw them under the bus or anything, but there's no like regulation with that. They're pulling fish out of the lake. And I mean, it was so much fun. It was just like, it's interesting, because it's such a culture shock coming from here to there, and the difference between. And so it's like, I'm not going to get used to it, but also too, there was part of it, like, OK, well,

let's be a little more reasonable. It's a little, this is a little wild, you know? So, but it was fun. There's a middle ground. Definitely a middle ground to achieve. We w so at universal, there's a ride there. Um, that I don't remember, but it's the Simpsons. It has to be one of the longest standing rides there. It's super, I mean, there's like cigarette butts in the corner and stuff like that.

But we're in the line for this. And one of the things that Universal does really well is they section the lines. So it's like, even though you got a 45 minute wait, you have these like 15 minute sections where you're being entertained. So they do a really good job of that. And the Simpsons, one of the sections you get to is like, there's like the cartoons on video. It's like, we're sitting there in line and we're, this is late at at night it's actually the last ride we're doing we're kind of tired we haven't done this one yet and we're just kind of sitting there as parents like waiting waiting

for the day to eat because we're all exhausted you can tear and uh the the thing's going and Justin my best friend looks over to me he's just like and I'm like yeah no I'm listening right now and there's like Marge Simpson has found all these pills and she crushes them up and then she drinks them, smoking cigarettes. Like the crazy clown is like an assassin with a point and 45 gun. And I'm like, boy, this is a little crazy

for a bunch of kids to be watching this. That show's always been borderline. Right, it's already like that. I thought that was really interesting that they they chose like all this like, of all the like segments that they decided to put for the ride. It's like, well they have this edgy clown who's, you know, threatening to kill everybody with a.45. You got Marge Simpson grinding up a bunch of opiates and drinking them like a slushie. Like you guys are smoking cigarettes. I'm like, boy, they couldn't have picked a like

edgier section for these kids. We couldn't believe that. That's crazy. We went to over here at Almaden Lake, which is one of the few places in the Bay Area that'll do like fireworks. It was so crowded and so packed. Yeah, and I told my wife, she's like,

oh, I wanna take my niece to see fireworks. I'm like, and I wanna bring our three-year-old, I said, honey, it's gonna be packed. You're not gonna like it, it's gonna be crazy, you're probably not gonna like it. She's like, no, we gotta see it, we gotta see it. I'm like, all right, fine. Of course we get there and it's literally just,

so many people couldn't find parking. We get in there and it's just insane. My wife's like, this is the last time I do that. But we were there and of course, and speaking of my three-year-old, he's there and he goes to bed at seven, right? They don't shoot him off till like 9.30. So it's two hours past, dude, and he's getting wild.

Oh yeah, oh yeah. Isn't that funny how when he gets past their bedtime, they almost hit this new adrenaline rush? Or are they almost like they know that they're supposed to be in bed and they're not in bed right now? He's just like, I'm gonna throw a rock at someone. I'm like, no, buddy, you're not gonna throw a rock

at someone. He says some crazy shit right now, bro. I didn't even say half of it. Where does that, how does he even get- Do you have a little punching bag for him? I'm thinking about doing something like that. You got to, bro. I'm thinking about something like that.

I don't know, do you promote that? I don't know where he gets it, no, dude. Or do you go the opposite direction and you go meditation and like fucking Kumbaya shit? I don't know where he gets that. He's also opposite direction and you go meditation and like fucking kumbaya shit. I don't know where he gets that. He's also on the other side, he's also super affectionate, loving, wants that, but he'll just come up to you and be like, I wanna punch so-and-so in the face

or I wanna, you know, whatever. Or I'm just like, no, don't do that. What are you talking about? I wanna watch TV. No, you can't watch TV. Well, I'm gonna break the TV. No, you're not gonna break the TV, buddy. But anyway, it turned out to be a good time.

But afterwards, there was a fire in the foothills. Oh no. Yeah, dude. From the fireworks or from someone doing fireworks? It wasn't from the fireworks that they did at the lake, but somewhere else. So we're walking back to the car, and I turn and I look back,

and there was a giant fire in the freaking foothills. I talked to one of our editors, he said he was relatively close by, saw whole thing. Oh anyway speaking of the kids speaking of my three-year-old I gotta tell you guys hilarious so I had the two little ones on my own for a little while on I don't remember day was Thursday or Saturday and we were hanging out and I took them upstairs with me to my bedroom and upstairs in our room we have you've seen our setup where we have the big juve panel yeah mounted and I mounted it on the wall I need to do that like I like how you guys did that and so we were in there and I'm

trying to keep the kids entertained because I was trying to change into some shorts and do something else I think I was making the bed so I said hey you guys you want to see some some red light you know my son goes why why red I said this is special red light. So I'm explaining to him which here's I love magical power He loves understanding how things work, even though he doesn't understand what I'm saying half the time. I'll tell him I'll tell him. Yeah, this I said the red light comes off here. It's a type of radiation What's radiation explain that and it goes into your mitochondria. What's mitochondria? This is what gives your cells energy. Will this give me energy? I said yes.

Will this make me faster? Potentially. Will this make me stronger? It can definitely make you stronger. So what do I do? I said I'm gonna turn it on and then you just stand in front of it. So I turn it on and then I'm making the bed or whatever.

And then, oh, oh yeah. Oh, he's standing in front of my daughter's behind him playing, my one year old's playing. He's starting to feel it. Yeah, I don't know. So then I turn it off and then he's just like, do, do, do, do, do. Am I faster?

I'm like, you're way faster. Then he sets up, he sets up toys on the floor and he goes, watch this. And he like jumps over one. And I'm like, then he puts another one on top of it. He jumps over that one. Then he falls at one point. he jumps over and he falls down. And he hates, if he gets hurt, he does not like to be acknowledged that he's physically

hurt. He gets hurt and he's like, oh, and I'm like, are you okay? I'm fine, I'm fine. He gets up, I'm okay. You see like a little tear come down, I'm like, okay, I'm sure you're not okay, but whatever, buddy. But he likes it, he likes me explaining it to him. So then, you know, Jessica comes home and he's like, Mom, I got the red light and now I can run fast.

She's like, what? It was the Jew. It was the Jew flat. He's gonna believe that forever too. Oh, for sure. Some of those things you believe as a kid, I swear they still just stick with you Well, I mean there's still scared of me going upstairs. Oh because of the monsters. Yeah

Grab my leg. I mean, there's some truth to that. It's all your Truth. Yeah, I was educating them on how the red light fuels mitochondria with the mitochondria do for yourselves And why do you have it mom uses it for her skin? And sometimes I use it to help me recover from hard workouts, and you know, we're doing the whole thing. Then he was asking me about proteins and then carbs, I was talking about glucose and how you need to, if you move afterwards it comes,

he's so into it that I have to be very careful because I could see him going too far. Like I'm like, oh, he's gonna be a little fanatic, I gotta be careful with how I communicate. Right, right. Because then what he does is I tell him, I'll say, oh, he's gonna be a little fanatic. I gotta be careful with how I communicate. Because then what he does is I tell him, I'll say, oh, what'd I say to him? We went on a walk after dinner. And he goes, I don't wanna walk.

This is what he does, we're going on a walk. And he goes, this is boring, I'm getting out. He tries to jump out of the stroller, right? So I'm like, I gotta convince him. You look like a Tasmanian devil, I don't know. Literally he says, this is boring. He like starts to jump out while I'm walking. So I pull him back in and I'm like, no, no, you know why we're walking afterwards. So the one way to get him is to tell him stories or get him involved in. So I'm like, we're walking because after you eat, if you move, then you take

glucose and it puts it in your muscles. And so we start talking about that whole thing. And so now he's like, now he wants to walk after eats. I gotta be careful. Oh, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I that whole thing. And so now he's like, now he wants to walk after eats. Cause I gotta be careful with all that stuff. Oh my God. That's kind of be an interesting thing for you to juggle, right?

Like I think of the challenge that I'm having right now and you being such a consistent fitness fanatic and obviously loving to see your son doing pushups and intrigued by it, but then also going like, okay, I don't know if I- He'll go too far. Right, right, if he's got me in him and I know how I can be a bit obsessive.

He's a dude's dude, man. He's all boy energy, dude. And he does a lot, he knows if something's inappropriate, he figures it out, and then he says it to get a reaction, you know. You just gotta put him to work, man. That's the only way to do it. Well, he's gotta run.

I gotta run him. It's like I'm talking about a athletic dog or something. Tire him out, dude. And then my daughter, she picks up on it. My one-year-old picks up on it. So now what she does is she picks up big toys and she walks over to me while she's holding it. Buh-bah, buh-bah.

She wants me to see if she's lifting it. Oh, wow, you're strong. And then she's like, I'm gonna pick something else up. Like what's going on here? What's happening? What have I done? So I know that Aurelius is big time into garbage

and junk truck, dump truck stuff. Like is there anything else that like he, you're in a new phase right now of like the things that whether he's reading or he's really into. I know that the garbage truck is a big thing. Yeah, he likes cars, trucks, fast cars. He's pretty good at pointing them out. So for walking, he'll say, Oh look, it's a fast car.

So he knows what they look like. Interesting. That's cool. For some reason he likes Porsches. That's like his favorite now. Oh, I'm like, Oh, you got to talk to your uncle. Yeah. Yeah. He's always like, he's an engineering. Yeah. He'll be like, if we see a car, he'll be like, that's a fast car. Is it faster than a Porsche?

Like, Oh, that's great. Porsche is faster than a Porsche. He likes that. He likes superhero stuff. So if we talk about like, um, you know, different kinds of superheroes and how they became superheroes and I mean, it's fun stuff for me because that's the stuff I liked, you know, when I was here. Yeah, it's interesting. I mean, like, cause obviously this is almost like a second round for you, right? Cause you had the two and then going through it, like, do you, do you, does it bring you back to all the other ones and like remembering phases that they went through and is like, do you,

do you anticipate that this like the stuff he's into is just a phase and then he'll go into another phase or can you, can you say like, Oh, these are going to be, this is going to be part of him forever? I don't know. It's hard to say. Cause a lot of kids, you see certain characteristics, I don't know, it's hard to say because a lot of kids, you see certain characteristics. I don't know. It's my experience. You see certain characteristics that stay with them, but kids

change so much. Like I think of my siblings. Uh, for example, my sister was such a shy kid and then she ended up growing up and being like the most brave person ever. I don't know if she ever not. I don't know if she ever got over shyness. I think she just decided she's gonna just do shit anyway. So I would have never guessed that my sister would have been this person who put herself out there because she was so shy. I don't know. Your boys, I feel like, I feel like Ethan especially in the last year, I feel like he's completely shifted. Have you seen that in his personality too?

Or is he just maturing? He's obviously going through that phase of his life. Yeah, it's interesting to watch because his body is completely changed. He's starting to really kind of stretch out. So he's got the long giraffe arms and he's got the more mature features of his face and his hair and everything is really long. And it's like, who is this? You know, it's like a little kid man, you know, like.

And so it's that I think that part of it, because he still kind of has a little bit of kid energy in him, like he'll like hanging out with the cousins and stuff. You could see him playing and like doing something. But then he wants to be like, you know, respected and like, you know, have these opinions. And he's constantly like I had mentioned probably a while back on the podcast that he started to kind of like, you know, come at me a little bit with my ideas and are like,

try to challenge me like he's in that sort of phase of like always trying to like counter me a little bit on ideas and things that I want to do with the family is like. And so he's, he's kind of like carving his own independence, but his, what he's into now it's interesting. He's really into, um, uh, culinary stuff and like, like creating things with, um, you know, in the kitchen and like he gets a lot of inspiration with Courtney's, kind of shows him all these things. And then he watches videos and just takes it upon himself to create.

Yeah, I never would have thought that, you know, it's like, he's just super into it. I'm like, oh wow, okay, like that's a cool trait, you know, like a lot of people appreciate that. How do you navigate the challenging your ideas and challenging what you wanna do with the family? Because I know obviously there's a part of you that wants to promote his independence

and him as an individual and his own ideas at the same time too, I'm dad, I fucking run the show still. So how do you balance the two of those? When it's, so I kind of, yeah, and I've been thinking about that, like if I'm doing it the right way, if I'm not, like I kind of wrestle with it. But really I'm trying to look at his intent

when he does it more than anything. Like if he's trying to be cheeky, but he just doesn't really know how to like deliver it correctly. Or if he is really trying to kind of assert himself and be in opposition to me. And that's when I come hard. We've gotten a little bit of confrontation to reestablish that fact that you're under

my house and I... Oh, wow. He's challenged that much with you. Well, he's supposed to. He's a teenager. Yeah, exactly. Yeah. Yeah, exactly, yeah, yeah, yeah, like he has, but it's not like really serious in terms of.

Do you have a look or a thing you say like when he's reached that, like, is there something that you do consistently or it's like you allow that space a little bit for him to be that way and then there's a like, no, no, no, no, no. This is one of those times where you stop right where you're at. Like, do you do that?

Yeah, well, I guess my sort of protocol, and I've tried to train this on myself, is to just be really slow in my response. And so that allows me enough time to calm my heart rate down because sometimes he'll say something like, oh! Yeah. And I'll be quick to flap the handle. But, uh, so I, I, you know,

I've been pretty disciplined about that. Uh, cause sometimes, you know, it does, I'll get, it'll get me. Yeah. And then I'll wait and then I'll, and I'm like, do you really, is that how you really feel? Like, is that, do you really want to go down the road? Yeah. And I'll give him this kind of look. Is that what you want to do? Yeah. And then he'll either reevaluate it, be like, he's like, no, never mind.

It'll dissipate for the most part. Sometimes he's just like, no, I really want to do this. And so we'll go down the logic train. So he's pretty, he's pretty, if I can show him that there's logic behind the reasoning of why I don't want him to do something or why the rest of us are affected by him wanting to go in this direction, he's usually pretty cool about changing his idea.

It has to take a longer conversation than I would've had with my parents where I just would've been like, no! I said no, and that's the end of the story. Which for somebody with a rebellious streak, which all of us in this room have, that can make it worse. Totally. It can make it worse. Totally. It can make you go so far off.

I mean, I think that's the answer. Just to assert yourself. I really think that's the answer. I mean, I shared with you guys, I think I shared on the podcast, I can't remember, I know I shared with you guys about my cousin and just how impressed I was with her kids. Because they were in a pretty strict household,

but the fact that the kids Accept all of it and to a point where they say that they would raise their kids the same way even though they have these Strict because the parents they they explain the logic behind what it's not just like you can only use your iPad for one hour Right cuz dad told you so so well, no, they they explain the addictive properties to it and why and so because of that, I think that's what makes it so powerful and effective because it isn't just because dad told you so. It's like you've, and I think sometimes we underestimate how smart kids really are. Even at like you're saying stuff about your son. I bet you money. I've already seen this with Max where like, I'm like, he remembered that? Like I Like I said that, he remembered mitochondria?

Little elephants. Yeah, yeah. No, it's amazing sometimes the stuff that they choose to latch onto and hold onto, no matter how high of a level you may think it is. I think the big key, you said it Justin, is the expression of emotion behind what you're doing can oftentimes really screw you up, right? Like anger, like you could say, hey listen. It really sets you back.

Totally, right? You could say like, hey listen, you did that, therefore you lose this privilege. Or you could scream it and yell it and try to impose like fear and dominance in that particular way. It might get them to behave, it also might get them to resent you.

And then if anything, you tend to look. I mean, I know there's appropriate times for that, but when I'm calm, I make way better decisions than when I'm not calm. Especially when you're dealing with teenagers. Especially when you're dealing with, because teenagers are unbridled emotions. They're learning, they're learning how to figure out

all this shit that's coming up. And I have a teenage daughter, and if she starts to become dysregulated, waste of time for me to sit down and try and get her to understand. It's a complete waste of time. All I'm doing is talking to dysregulation. So the best thing to do is be like, I'll come back.

I'll come back and then I'm not gonna lower my boundary. It's gonna stay the way it is. I'm gonna stay calm and then I'm gonna come back to you when things calm down a little bit and then typically they're reasonable. But when they're all like, ah, you could try speaking reason to the way you want.

And yeah, it's such a weird cause I, yeah, I didn't anticipate with him cause he's, he's so cool and chill. He's kind of like Max in that regard, which is just like very, you know, easy going and varied much, not like a confrontational kind of character. Yeah. So to see him come at me, it's like, it kind of throws me off a little bit sometimes, but he went from off a little bit sometimes. But yeah.

Well bro, he went from having a little kid's testosterone to having testosterone that is gonna be higher than it's ever gonna be in the rest of his life. Yeah. In like overnight, essentially. Yeah, it's just true. That's gonna change everything. I mean, I can see though how that throws you off though,

because that's why I was asking both of you guys about these phases they go through. So it's like, that's also what kind of keeps me, I remind like, this could just be this phase in his life where these things intimidate him, he's scared, he's this and like that. And I should really, instead of hyper focusing on the things that maybe I am different in or challenged in

and actually focus on the things that I love and adore about this phase, right? And so that's kind of what's helped me through the process of these things that I'm like, oh, inside that kills me, but it's like, you know what, though, I also love this about him. And I mean, maybe I don't have that in five or 10 years. Maybe he's not like that kid anymore,

where maybe he wouldn't enjoy a six hour drive with his dad, and it's like totally, you know. You know what the most important thing, I always get reminded of this, little kids are easy at doing this older kids, not so much as they don't necessarily vocalize this, but like with my three year old and my one year old, um, they'll copy me often. So like if I, so when I get up,

so I'm the one that wakes up first in the morning, typically Jessica, we'll have some time upstairs and usually my son will wake up sometimes my daughter. And so they'll see me getting ready right they'll see me you know take my supplements they'll see me you know you know wash my face or whatever and so they copy me now they've come over and like oh you know and so I'll give them like a little gummy you know you know supplement or something like that or they'll come in and then now they're trying to use my caldera what are you doing buddy oh this is you know I put I get my that. Or they'll come in and then, now they're trying to use my caldera. What are you doing buddy?

Oh, this is, you know, I get my face ready, like you do. Now what this reminds me of is, what you do is way more impactful than what you say. Period, end of story. It's like you wanna be, you know, so it's like, tell your kid to get off their electronics. If you're on your electronics all the time, and you tell them to get off, you're a waste of time.

You know, it's like. It's what they see. 100%. But I did put it on, I did give them, I mean he's three years old, so he doesn't need help with his skin. It's all natural. It's natural and it is healthy. You know, my buddy walked in on me

putting my caldera on my face, and he was like, what the hell are you doing? I'm like, this is the one of the, I said this is one of the partners that we work with. Caldera on on my face and he was like what the hell you doing? Like this is the one of them I said this is one of the partners that we work with I've told you about them before He's like, you don't really believe that stuff like face cream stuff like that works for you. I said yes, dude I said I wouldn't be doing this right now I'm not getting paid to do this in the corner I'm like I actually use it on a daily basis and I swear by it because it's amazing. I said, but trust me, I said, I was just as, I said, I, yeah, I said,

I gave him my bottle. I said, keep it. I said, literally just, I said, don't you do it for a week? Just do it for a week and use it. Cause I said, I was just as skeptical too. I remember when the brand reached out to us and I'm like, this is, come on. None of us dudes are like face printed. I was putting it on my feet. I. Because dude, I've been so dried out and cracked from all these high elevation places I've been visiting. You do it before and after with your feet. I should have, dude. No, I'm not gonna put that on the internet.

I don't wanna do that to people. No, we're not gonna do that. Just trust me. We'll get a letter from Caldera. Yeah, can you not use your feet to sell our product? Hey, speaking of selling, you know something, back to the universal top that I thought was really interesting that I didn't know.

So they have this thing, similar to Disneyland where they had the FastPass, you know, that you could pay for. The difference is it's a moving target. And so they change it based off of demand. So it's not a consistent price, and they only sell so many of them. So once it's sold, it's sold out. So it's brilliant capitalism.

I'm like, it was frustrating hearing it, going like, what, 200-some bucks extra per ticket to get the FastPass? We looked online, it says 150. Oh no, sir, it just fluctuates. It depends on the demand, it says 150. Oh, no, sir. It just, it fluctuates. It depends on the demand for it. And then we were like, ah, then we thought about it and then we're like, ah, F it, let's do it. And then we went back to go do it and it was like sold out. We're like, oh, yeah. But I didn't, I didn't know that any of those parks

did that. I thought that was pretty, pretty smart to do that. And cause I was thinking why I'm, why I'm waiting in line one time, I'm like, I would pay top dollar to build, because I see the people walking by, like, what is that? And then I go check it out, and I'm like, oh my god, that's a lot of money. Dude, I gotta bring something up off topic here I wanna ask you guys about,

because I'm not at all into college sports or anything, but I did see a headline. So the NCAA has removed cannabis off of its. Did they do that officially? They did. Oh, they did do it. I knew that it was on the docket. I didn't know a headline. So the NCAA has removed cannabis off of its. Did they do that officially? They did. Oh, they did do it. I knew that it was on the docket. I didn't know if they officially.

So now that's no longer something that'll get you banned. It's kind of funny, because it's like it's never been a performance enhancement. No. Yeah. It's always been a funny one to me too, to be on there. Now people are, I see people writing about it

and they're saying things like they're promoting drug use. I'm like, are they? No, they're not. I don't think the NCAA is there to, I think really the goal, the idea behind the band list is we want you to not use performance-admitting drugs or break laws or something like that, although cannabis federally is still illegal.

Now I think I know why they took it off, personally. I think it's because if they tested athletes, they'd find all of them. They'd get it everywhere. Yeah, so they're like, we gotta take this off the list. Go back down to it. It's like if they tested for alcohol in your system, you know, it's like, give me a break.

Everybody's gonna taste it. Yeah, everybody's gonna put their thoughts. Oh, interesting though. So this, so individual universities have their own drug policies that apply during the regular season. Right. But NCA took the roles. So NCA post season and during the championship games, uh, they have at least listed off of that. Do you guys know if they test? How often is the NCAA test? I don't think they do, right? Cause that's expensive. Okay. So yeah. And this is,

this is one of those things that like, I, I went through, like when I was at San Jose state and I had, um, uh, you know, I started going to school there from, from high school and I was very much like, I want to make, I want to make it into the NFL and I'm going to get there and then go in there and seeing like all these guys like just taking just out in the open taking you know, steroids. Oh, really? Oh, dude, it was it was everywhere. And then it's like, everybody knew the schedule of when the person was going to come to test the cycle through it was like, it was such a joke, like, oh, complete joke. And so I

don't know if they've done much altering to that but really it's like they're gonna give them heads up You know, I gotta make an example. Don't you remember when we had um, what's what's his name on the show? My kid slipping in my name slipping in his name slipping me right now And he talked all about he wouldn't say names because he has clients who pay him to oh, yeah To set up their testosterone cycles around all their testing and stuff like that. And so, I mean, in fact, that's why he got paid. Right. So know how to get around those. Yeah. So I, yeah, I gotta say this.

If you have to take anabolic steroids just to be able to compete in college, you're not going to make it to the end. You're not going to do it. No. Yeah. That's the thing that's, that was very obvious. if you need it to be able to be in college sports Then you'll never make the the pros because at that level There's no magic anything that's gonna get you that no, it's just And we know athletes that were natural as pros and you just like there's no amount of drugs you could take that get you As good as those. No no I have a couple I have like three friends and they were all like that that were all all-natural now granted they weren't

Hall of Fame guys but they played eight years in the league yeah and were good you know I'm saying good enough to play yeah play on good teams and so and they were all all-natural so it's like the genetics play so much more of a role at that level. Like those guys are crushing people regardless of if they were on, and anabolic just enhances, it makes it crazier, but they would have been there probably regardless, regardless of the fact.

You know, speaking of the cannabis that you brought that up, I had on my notes last week, was it Sacramento? Is it on there? Is the note still Sacramento Fair? Was it there? Yeah, yeah, it's there, I see it. Yeah, you see it? I see Sacramento Fair.

Oh yeah, Sacramento Fair, so it was Sacramento. So Sacramento Fair basically allow people to be smoking outside at the fairgrounds. So they- Like in a designated section? No, I think just openly. That doesn't make sense. Yeah, look it up.

You can't smoke cigarettes. Look up Sacramento Fair cannabis use or smoking. See, I got a problem with that. So do I. So I don't know. There might be sectioned. Because then you gotta smell secondhand smoke when you have your kids and stuff.

It should be sectioned off if that's the case. Designated areas. So there is a, okay, designated areas. All right, well that makes it better. But interesting though that like- Yeah, because if you're smoking weed next to my kids, there's a problem. Yeah, come on.

Yeah. I mean, I think I just wouldn't even take my kid there if I knew that, right? Oh yeah. That was even a possibility that someone could be blowing in his face or anything. No. But interesting though, right, that we're moving

in this direction now where it's gonna, I mean, we're a very short time away from it being like. I mean, most concerts I went to was like the anyways before it was even legal, so. You know, it's like, it just immediately turned into a reggae concert in those medals. It's so different now, because now, even when I, so when we were at the lake for Fourth of July,

I mean, you smell people smoking it here and there or whatever, man when we grew up in the 90s, you were terrified if you lit up a joint, you were like looking around, oh shit. You know? I mean not even that long ago, I mean I told you, you guys know my story and what I came from before here in the cannabis industry and it was still so taboo.

Like, one of the main things that made me leave was, everybody in my family and friends made me feel like my success was because I was a drug dealer, not because of anything that I did the business. I wonder what they say now. I don't know. It wasn't a fluke, that's what you should say to them. No, no.

Isn't that weird and successful again? Weird. Now they all start podcasts like this dummy did this podcast. I could do this. I could do this thing too. It was like how many... Okay, yeah. Like in my group of friends and like people I've known like

people either became a personal trainer or tried to start a podcast like it was like a follow up. Oh man. It's interesting. If these idiots can do it. That's yeah, like this guy. I can count right away, I can count at least five friends slash family members that are all doing podcasts or started podcasts too now, you know?

So, and yeah, I think it's totally that. This drug dealing idiot, he figured out how to do this. I could do this. You know? This asshole could do it. Yeah, exactly. Hey, it means you're doing it right. You make it look easy.

I guess, that's, I had to remind myself that, right? He looks chill and he's got all this time with his family relaxing, must be easy. They just talk, dude. Well, I know, basically, there was an idea thrown at us in this business for us to set the trainers together in here and let them just like start up a conversation thinking that it would be useful content.

And I was just like, that is such a terrible idea. You put four random strangers with mics and then give them a topic and just think it's gonna like. I mean, that's- Get this light just right in their eyes. When you think about it, that is exactly because, you know, call it serendipitous, call it God, call it luck, call it whatever you wanna call it.

But when we all got in that room together, you know, 11 years ago, I know for sure you're convinced of that now, I agree with you. The universe is God. I agree with you. It was in crystals. So, you know, all got together, there was, you know, instant conversation in chemistry.

There was no doubt of that. Above and beyond what you would explain as normal. Yeah. I mean, it was, we went on for like four hours without like taking a break. And, you know, and Katrina getting to observe that, like a fly on the wall and then to be like, that was such an interesting thing to watch, you know, like it was a thing.

It was just like, no, it's just four dudes getting together and meet each other for the first time. But there was something special there. I just think that that would set so right. I always, when I talk about this, this business and this partnership, it's funny because I always get asked questions about partners and podcasts with other people and I'm like, I wouldn't, if, if I didn't have you guys, I would never, or if we like say,

but. No, it's a terrible idea. I would never. I mean, it's totally different. I would never. I would even. Not even that, it would be like, why would you want four business,

like three business partners with yourself? Yeah. It's like terrible. It's hard enough with one business partner. Yeah. Let alone three others. So it really is very unique the way it's all, and I would never try and encourage someone

to try and replicate it because I just think that that's what made it so special is it just worked out. And it was that way from. No, what I always feel comfortable teaching is trainers and coaches, how to train people and coach people, because I feel like, you know, you take out the serendipity. That's where our expertise was built. Speaking of which, have we sold out of the NCI?

I texted Katrina this morning when we got in, I know we have tickets left. How many? I don't know. MindpumpNCI.com. So here's what's happening. September 12th, 13th and 14th, I believe. 10 people only. We're going to be meeting with a very small

group so you're gonna be meeting with us and Jason Phillips who heads NCI and we are gonna break we're gonna go in and coach you. We're gonna break you. So we're gonna know. We're gonna coach you on your business. We're gonna break everything down and it's it's I mean almost one-on-one if you think about it, right? And really coach you and build your business and help you build your business and become more successful. It is, it is very one-on-one the way Jason structures it because it's split up in two days, two groups of five, and basically the whole day is dedicated to going through each

individual's business. And why I think that he's figured out this hack of like prepping or actually doing it with four or five other people with you in their room is because you also get some benefit from hearing their coaching too. So not only do you get your own individual coaching on your business and helping you. It's very relatable.

But then yeah, also getting to see other people in a similar journey with other challenges is really powerful and useful, even if that may not have been a pressing question for you. And so I'm really excited to do this. And I'm really excited, too, because Jason's been doing these for several years now and had tremendous success with the people that have

gone through them already. But trying to make a mind pump experience out of it, too, is what I think I'm really excited about, is like, can we make this into like a really cool weekend for people in addition to getting tremendous value? And so the idea of partnering with Jason on it, bringing the truckie house involved, bringing the chef to the house and the bar

and doing like a whole, and then golfing or working out with us, trying to make a whole experience out of the weekend. I'm really excited. I'm really excited to see how it goes. Our experience so far with these kind of private things that we've done has been really good. I know Doug was probably the most skeptical at the beginning, like, I don't know, but letting these people into our personal lives, you know, like all worried, like what they're

going to be like. And but I feel like we have pretty cool people that we've attracted to these groups And I've I've had a great experience with these kind of intimate Maybe the movie misery that's scary is that what it is? Oh, a scene where she smashes his ankles. Oh, classic. Oh, it's the worst. Classic, yes. Anyway, it's mindpumpnci.com, so hopefully there's some left.

The strength of your foot impacts all of your lifts. Now, most shoes actually make your feet weaker. The heel is raised, the toe box is cramped, causing your feet to move and be in unnatural ways. Then they actually shape themselves that way. Well, anyway, there's a company called Zero Shoes, wider foot-shaped toe boxes so your toes can move and ground you. They have a zero drop so the heel is low so your feet are nice and flat for exercise like

deadlifts and squats. This is a great shoe to lift weights in but they have shoes for hiking and other purposes. These are healthy shoes. They promote healthy strong feet, which help you get better posture and better movement all around. Anyway, go check them out. You go to zero shoes dot com forward slash mind pump. You can enter to win one of five free pairs of zero shoes. All right, here comes the show. Our next caller is Chloe from Canada. Hi, Chloe. Chloe, how you doing? Can we help you?

I'm good. How are you guys? Good. Great. What's going on? Awesome. Okay, I'll just hop into it, I guess. So I have a few questions about the Muscle Mommy program. I guess I am into week two of phase two now. I have quite a few questions. Do you want me to read them all off or do you want to just go one by one? We'll go one by one. What's the first one? Beauty. Okay. The first one is what is your recommended way to prime or warm up for the workouts? Yeah, that's gonna be individual based off of what you need to work on specifically. Do you have Maps Prime? I don't know. So that would be the program that would allow you to do an assessment and then

identify what priming movements you need to do for yourself. Now, generally speaking, so that's more specific and that's the superior way to do it, but generally speaking, a set or two of the exercise you're about to do done with lightweight and good form would be a general way to prime. So if the exercise says you know do hip thrusts then one or two light sets of hip thrusts would be a way to prime. But it's that's suboptimal. Optimal would be identifying your movement pattern issues and what you need to prime and then doing the priming movements that are specific to you. Yeah we're gonna, Chloe we'll send you since we're on the phone with you, we're going to send

you maps prime. So you can, cause I, what Sal just recommended is like the really generic way. This is the reason why we created prime was because what you'll find is everybody has different issues and limiting factors to performing an exercise with perfect form and technique. And so if you're about to get into, let's say a bench press, for example, common issues are people have these forward, rounded shoulders and forward head. So in that program, Prime, we teach you specific movements and exercises

to help correct that, to put you in a more optimal position before you do an exercise. And the way the program Maps Prime works is we broke the body up into three zones, zone one, zone two, zone three. And basically what we're doing is we're looking at the upper half of your body, then your torso,

and then your lower half of your body. And in the test, it's literally pass or fail. Either you can do the movement perfect, or you can't, most people fail most of those tests. And then from there, it points you in the direction of these priming movements are ideal for your body. Yeah, and I was gonna say, if we weren't gonna give you the program

and for everybody else that's kind of listening to this, that's not, that doesn't have the program. Besides what Sal said too, you could just go through the tests. And we have that at mapsprimewebinar.com. And so I just go through with Doug actually, you know, upper body tests, the, you know, we section it out. So there's three different movements in there that we specialize in to make sure we kind

of cover the basis. But we'll send it to you. So you'll know exactly what to do for yourself. Okay, awesome. And I guess a question kind of as part of that Do you do you recommend like is it priming just at the beginning of the workout or say if I'm doing like those bigger lifts? Like for example if it's like, you know Dead lift and then you're doing a hip thrust after something like that. Would you prime? Before both times or just kind of at the beginning? No, at the beginning. Yeah.

Yeah. At the very beginning. Yeah. So whatever you prime that priming effect, for lack of a better term, will stick with you for a good, a good hour or two. So studies will show that you'll, when you do a quote unquote warmup, that your body is quote unquote warmed up for about an hour or so. So you just do it in the beginning.

Yeah. You just do it in the very beginning. Unless there's like a real problem exercise. Like you get into the third exercise and that one just hurts every time. You're like, I can't do it right. I can't do it right. Then you might want to try some more priming beforehand. Okay.

Yeah. Awesome. That totally answers that question. Um, okay. And then, so the next one would be, is the trigger sessions. Okay, and then so the next one would be is the trigger sessions. I am like a CD Student in doing the trigger sessions consistently how like can you give me a recommendation for getting those in like I? I personally start with okay

So I know we recommend multiple times a day, right? And the first I start a client client out with pairing it with something that I know for sure they're going to do at least one time a day. And then I try and build on that. For example, I always found for myself personally, it was a really easy thing for me to do right before bed. So I had my, it's only 10, 15 minutes. You're not supposed to sweat. It's not supposed to be intense. You're just doing these light trigger sessions. So I like to, right before my bed routine, that's something I do. Or like right after you eat lunch, you do. So try and pair it with something else you

already do very good, like could become part of your brush, you brush your teeth, and then you do a trigger session. So find something in your day that you already religiously do, and try and attach that eight to 10 minute trigger session to that. The studies show that- That's a habit stacking. and try and attach that eight to 10 minute trigger session to that. I mean, the studies show that- That's a habit stacking. You're more likely to stay with that

and be consistent with that. And don't over commit. So if you considered you gave yourself a D and being consistent with it, well, just start with one a day and be consistent with that. And then as you build that as a routine, try and add a second and then a third. And that's how I would probably recommend you do it.

The second most common way is to set an alarm. So I've had people just do that. Well, they'll have a long standing alarm on their phone that goes off that says trigger session and then they'll go do it. But those seem to be the two most effective ways. Yeah, I think too, if you do you have rubber bands like easily accessible

and like, yeah, okay. So if you have rubber bands like easily accessible and like yeah, okay So if you have that in like very specific spot of your house that you know that every time you walk by it You just kind of grab it and you do one of the exercises That kind of a thing I do the same thing with a pull-up bar and one of the doors and I just go by and I I'll hit some reps as I go So, you know anything that you can do to just kind of like, you know, create a pattern, make it subconscious. Yeah. One of the, one of the things I did like Justin is I, uh, this was at my other house. I used to hang it up in my living room where my TV is at in this like closet door. And I kind of made this like rule with myself.

If I'm going to sit down and watch a show or TV, I do a trigger session first. And so it became like this, you know, at one point in the day, yeah. And so it was like, okay, I'm going to sit down and watch TV, relax for a little bit. Oh wait, before I do that, I'm going to do a trigger session. And so if you can create some sort of a habit that connecting it to a habit already, I think that is probably one of the best ways to do it. Beauty. Awesome. Okay. I so another, the next question I guess would be for phase two because we're going into like 15 reps of each Set what is my focus like am I dropping the weight and just?

Kind of just focusing on squeezing the muscle. Are we pushing a little bit more endurance? What like what is my focus for doing those? Movements the focus through the whole program or through any strength training program is the same What, like, what is my focus for doing those movements? The focus through the whole program or through any strength training program is the same. Your, the goal is to hit the prescribed reps with a high degree of intensity. You're not going to failure, but you're getting close with good technique and form. So it's going to feel more like endurance for 15 reps than it would, let's say for five, but it's always about good form and technique in a high degree of intensity regardless of the rep range

that's recommended. And what that looks like more often than not when choosing the weight is you've now moved away from a low rep range that you could probably move you know a lot heavier weight so you're gonna have to probably go lighter you have to go a little bit lighter but you still want you know reps 13 14 15 to be really challenging, but not so challenging that your form breaks down. That's kind of how I would explain to a client is like, Hey, I want you to be able to perform 15 good reps, but I do want reps 13, 14, 15.

You're struggling. You're struggling, but you still can hold good technique and form. Okay. Beauty. Perfect. Last question would be, so with the programming, sometimes I work out at Planet Fitness, because it's just so accessible to me. And sometimes that would be in

the evening. Do you want like, how important is it doing it exactly in order versus if I need to kind of switch around the order? And if so, like, what's the best way to do that? Okay. So let's, let's go list, let me list the, the importance or priority of the things that you are asking for. Priority number one is that you do the workout. Priority two is that you follow the workout as it's programmed.

In other words, if you can't, if it's not possible to follow the program as it's laid out, then it's second best is follow the program as it's laid out, then it's second best is to go ahead and go to the next exercise and then go back to the exercise when it's available. So in other words, the programming is important, but it's not more important than just doing the workout. So don't skip it. So you can reorganize it if you need to, but it is written in order and that is part of the programming for sure. And most of it, I mean, you're going to find that it starts with the big compound lift that's the most fatiguing.

And so if let's say the squat rack isn't available for you, but you have like a bench and then that's within the workout, uh, you know, go to the other compound lift and kind of, I would kind of start with that in terms of like, uh, you know, go to the other compound lift and kind of, I would kind of start with that in terms of like, you know, cause you wanna make sure that you have your best performance in those exercises versus the other ones. Especially if this is an area of focus for you, right? So you've all probably heard us talk too on the show,

like where there's examples where we might start with a different exercise than what we traditionally put in MAPS programs. If you have an area that you're really trying to work or develop, whether that be your glutes or your shoulders or your back, like the exercise you start with, you're gonna get the most out of. And so keep that in mind.

Like if you have areas on your body that you care more about or you're trying to focus more on, keeping that towards the beginning of your workout is going to be advantageous. How long have you been going to like a gym, like a, or you know, like a structured commercial gym? I was at, I trained strong women three years ago and then I took a year off. So I've only been really working in the planet fitness, not in like a semi-private gym for about like a year. Okay.

Not even now. Okay. So your experience, you know, I tell people this all the time, it's gym etiquette to let people jump in on a set. So if somebody's using an exercise. Can I work in? Hey, can I work in? Can I jump in with you? And then you're responsible for racking and unracking

and it's not a problem. I know a lot of people sometimes feel like, oh, I don't wanna say that, but you'll almost never have anybody say no. And if they do say no, then fine, then yeah, move on. But it's gym etiquette. You're like, oh yeah, you can jump in. But then the person jumping is responsible for resetting it

the way that the other person was using it. Yeah, absolutely. I know at Planet Fitness right now, it's like high school is off, so it's groups of 16 year olds, and I'm like, man, you guys are intimidating. I'm used to asking, but it's like high school is off so it's groups of like 16 year olds and I'm like man you guys are intimidating like I'm used to asking but it's like whoa I was gonna say something when Sal said that I was like, you know, she is that plan of fitness and there is a different

Bunch of teenage boys and asked to jump in they might be like, oh Jump in and add weight that'll get you're like, Oh, yeah. Probably like shut down. But it's, it's, jump in and add weight. That'll get many, many times. Uh, I have reorganized the order. It's not the end of the world doing that, but I definitely, when I, when I have a focus, like let's say I'm really trying to improve my squat, like I definitely don't want to go do, you know, bench press and show, and something else and then go to do that. I want that to be first. So many times if I have the flexibility to where I can wait, I'll wait to go start that

movement I really want to get the biggest bang from. Other times when I know I'm going to the gym and I'm just kind of working out, I don't have a very specific goal that I'm trying to achieve, not a big deal. But when you are trying to get something out of that movement, like a squat, like a deadlift, like an overhead press, and you're really kind of focusing on that, you do want to prioritize it early, if not first in the workout. Okay, awesome. Thank you so much, guys.

I super appreciate you answering my questions. And I'll also let you know that in my life, God comes first and your guys' word comes second. You guys are amazing. It's really three, four years listening to you guys. I'm going to clip that. We're going to have to live with that. We're going to send a... If you have a boyfriend, he hates you. All I talk about is Mindpub. With the Mindpub voice. Thank you. We're going to send you over Max Prime too. We got you. Yeah. I got to get, I got to get him listening to you guys. I've been telling him to start weight

training. He's a shift worker and he works manual labor. And I'm like, babe, please. And I've been like sending like saying so much to him cause his body is breaking down at 26. And I mean, I'm working, I'm working hard to get him as a, he's just playing hard to get put shirtless pictures of Sal up on your refrigerator. That'll totally work. That'll do it. That'll do it. He'll finally win me over. Thanks, Chloe. There we go. Thanks, guys. Bye, Chloe.

We'll send that over to you. You have a great one. You too. Yeah, I think it would be valuable to talk a little bit about gym etiquette for people, because that's true. People do feel, when they see someone on a machine, they think, okay, I'm not going to say anything.

But you can do, you either A, ask to jump in, which people typically say, okay, or you ask, how many sets do you have left? They'll tell you. And then you just simply say, no problem, take your time. And then you just post up next to them. And then that tends to get them to move a little

bit. You let them know, take your time and then you'll use it next. But, you know, sitting from a distance and watching, that can make things take a long time. I know it's so funny. It seems obvious, but it isn't unless you actually know that. That's right.

It's definitely not obvious. And I think in a, in a, that type of a commercial gym, it's especially for a woman, right? You're more likely to probably run into a challenge that you're in a powerlifting gym, you're in a private gym. Like that's not a problem. Like very, most people get that You're in a big commercial gym like that at a time when like young kids are coming in. I feel for her there.

They're dead lifting his shrimp form. So I have a membership at Fitness 19 and that was like the first commercial gym I came back to. And when the times that I was training was the exact same time where it's like a lot of kids. Yeah. And they do not have gym etiquette. Not for the most part. Of course, there's exceptions to the rule of some kid that was trained well or has a dad or mom who has taught them But they're these high school kids are on their phones and set their bags down in front of it And are you know joking around and they all snapchat because there's so many of them It's like literally like the high school campus moved into the gym. And so there's a lot of like bullshit

Yeah, and we got to also respect that, you know, we're big guys, so we can kind of move in and say something. Yeah. She's sure that I've done that before too. I've had one time there was like four, four kids, like they're like, I don't know, 17, 16 year olds. And I walked up to him and said, are you using this? You guys just going to sit down and talk. And then the looks on their faces were like, okay, we're done. We're going to go down. Yeah. So I feel for her in that situation for sure.

Our next caller is Morgan from Nebraska. Morgan. How you doing Morgan? Good morning. How are you guys? Very good. How you doing? How can we help you?

Yeah. Well, I am, I'll thank you. Everybody always laughs cause they start doing the thank you, but you guys really have been a big part of my fitness journey these last couple Even just months. I started just a couple months ago. So it's been fun to listen to you guys So I'm five six. I'm a college runner which I know is kind of a cringy thing to say but I run cross-country in college and but I've always been into strength training as well. And I've finally gotten to the point where I feel like the outside of my legs and

my quads specifically are finally getting a little bit of definition. But the inside of my legs like it seems like I can't ever feel any sort of growth or any sort of like stretch on the inside part of my quads. I have longer femurs and so I know I've done a lot of work on my squat form to try to make sure I'm using my quads because I'm naturally like hamstring dominant. So I guess just like leg extensions all of that stuff I feel it more on the outside and I'm just wondering if there's something I can do to kind of grow on the inside of my legs and get more definition there, obviously.

Yeah, no, good, very good question. So, but by the way, there's nothing cringey about being a college runner. That's awesome. Yeah. So now what's the, what are the distances that you run? Give me an idea of what your, your practice. And are you still doing that? Are you done doing that?

This is my senior year, so I'm still doing it as of now. In cross country we do a 6k which is just between three and four miles. I did run a marathon in May and so I came off of marathon training but I usually sit, I'm running about 30 to 40 miles a week. Okay. Now the reason why I'm asking this question is because when it comes to building muscle, it's going to be a big counter to the kind of training that you're currently doing.

Okay. And I'm going to say this, you sent some pictures in. You look great. You have great muscle for the kind of training that you do. Yes. I wouldn't, I'm surprised you're not a sprinter or a strength athlete, because I think if you stopped running and did strength training. You're going to look awesome.

You're going to build some serious. You're going to get your legs. Were your parents athletes? Cause you look like you have some muscle building genetics on you. They were, um, my dad was a baseball player. My mom was a runner in high school. She didn't do anything in college, but I actually played softball most of my college career. And then I just switched to cross country kind of because of the team part of it. So I've been in the softball environment most of my life.

Yeah. Cause you look like you can build muscle pretty well. Can I talk to you like if you were my little sister? If you were my little sister, this is what I would say to you. I'd say continue doing what you're doing. You're kicking ass. Go kick ass at your sport. You got a year left of doing that. And trust me, you've got the physique to build these quads that you want to build. Yeah, that's the key. You're going to. Like this is not a you're missing a exercise that you should be doing or manipulated a certain way. It's what Sal said, you're doing a

sport that is not ideal for trying to build big muscular legs. And so it's kind of counter. And the minute you back off of that and you start to dedicate your training and diet to actually building muscle, you're going to, and you're going to get the legs that you want. And so right now, now, I'd say you're at a phase in your life right now where you're, you, you have a sport that you're good at and you love doing. And so enjoy it and continue kind of doing what you're doing. And then when you're ready to retire from running that much and we want to really start to sculpt the body, uh, you've got genetics to compete. I mean, you've, you, you definitely. Yeah, I would say to be more specific running 30 to 40 miles a week leaves very little room for any kind of like, like muscle building, uh, strength training.

Yeah. That signal's not going to be there. The strength training that I would do with someone like you, cause I've trained a lot of runners, um, and 30, 40 miles is about what my runners would do. Anywhere between 20 to 50, I would say, is what they would do. So, and you're in the kind of higher end of that. Um, and I would have them strength train once a week. We would do like three exercises, compound lifts, and really it was to support their running.

It was to maintain, uh, mobility, to prevent injury, to make, to give them a little bit of strength, but you're not going to build a lot while running that much, just not going to happen cause it's too much all at once. Now, the reason why you still have muscle on your body is because you've got really good muscle building genetics. And some people can do that. If I ran 30 to 40 miles, I would not have very much muscle on my body at all, but you seem to be able to maintain some of it.

Once that you cut the running down, let's say you go 30, 40 down to 10 miles or five miles a week even, and then you just focused on strength training. You would see a radical transformation in your physique radical. But right now while you're doing the running, what you probably want to do is maybe one day a week of strength training, maybe three compound lifts, three sets each, not super intense, but just go through the movement and see if you can get stronger week by week. Make sure you feed your body appropriately and properly. Um, and then make sure you get really good sleep and rest and then just

stay at your sport. Yeah. I, and I know Morgan, that's probably not what you want to hear. I'm sure that you wanted to hear like what, what exercise can give you to give you, but I would just remind you that, I mean, you're, you're probably for a 20 year old runner that runs that much, one're probably, for a 20-year-old runner that runs that much, one of the more muscular looking runners I've ever seen. So you've done a great, whatever you're doing, you're doing a good job at that and you probably do have some great genetics and I would just say, like, hey, let's finish this year out on your sport, have a great year,

let's put our energy towards that. And then, hey, if you really want to get crazy and bodybuild and sculpt and build lay, I mean, you got it. You can do it. So your workout with me, this is, so I'll give you a generic kind of general idea of what the workouts would look like with my runners. Typically it would look like some kind of a hip extension. So either a hip thrust or a deadlift of some, some variation, we would do some

type of a split stance exercise, like a lunge or a Bulgarian split stance squat, or even something that's single leg. And then we would do some kind of a core exercise. Now for upper body, I would sometimes throw in correctional exercise and it typically looked like something that would pull the shoulders back to give them better posture while running. And that's typically what it would look like. And I would throw in other exercises here and there, but I wouldn't do like this big full body workout. Cause every time I did that, it would look like. And I would throw in other exercises here and there, but I wouldn't do like

this big full body workout. Cause every time I did that, it would just take away from the performance. It was just too much 30 or 40 miles a week is a lot, um, on the body. And you start adding lots of strength training to that and then just you decrease everything. Yeah. And I mean, and this isn't huge, but at the same time too, it's going to help your knee track a bit more effectively to add in lateral movement and get your lateral lunges,

your Cossack squat, just to throw that in there. Even as a mobility day where we're just doing like active recovery and we're just making sure- Like body weight. Yeah, body weight. Like we're just making sure that, you know, everything is tracking and you're in good alignment because you're so fixed in this one plane of motion,

like constantly. And if you're just training, uh, to reinforce that, uh, you know, you're going to run into some issues later with the joints. So if you just add that in as a mobility practice, uh, and some rotation in there as well, you're going to really help kind of support what you're doing. Morgan, how's your nutrition? Do you track anything? Yeah. Um, I was trying to, that's why, like in my question, I sort of try to avoid this, but I am a,

what your normal call is where they over train and they focus on recovery enough. I'm getting better. I had an eating disorder in high school and I've come a long ways, um, put on 20 pounds and gotten better with food. I have, I don't love meat and so I've never been a meat eater. So I am mostly vegetarian, which helps because I get a lot of carbs which fuel my running, but the protein is a lot more like I make sure I have a shake every day.

I'm still hitting almost 150 grams every day and so but that is definitely something I'm still learning through listening you guys is not pushing it too far. Yeah how are you getting the 150 like what is that coming from if you're not eating meat? So usually I have a shake after my runs in the morning and then I do like I have beans and a lot of lentils and some with some rice for lunch chickpeas and stuff and then I have peanut butter which isn't the greatest either but nuts a lot and then usually at night like I do like a big yogurt bowl with Greek yogurt and cottage cheese and mix that all together.

Are you sure you're tracking cause getting 150 grams of protein with what you said, you would have to eat a lot of the things that you said to hit that. Um, so I'd be surprised. I'd be surprised if you had a hundred with that, but I'm going to give you some good news the way you're eating and training with the amount of muscle you have, you are gifted. Yeah, you have a bodybuilder. You are gifted with incredible muscle sculpting genetics.

At some point you're going to tap into that and you're going to be one of those people that you work out three days a week in the gym, lift, hit your protein targets, and you're just going to look like a statue. So yeah, that's remarkable but I'd be surprised if you had 150 with what you said because like beans, lentils, peanut butter, yogurt, like you have to do a lot to get you know even with the 50 gram protein shake but I would start tracking and try and hit a hundred and you know 120 grams of protein a day even with your shake shake, I think that would be-

I mean, Morgan, if you're open to it, I'll put you in the private forum, and then I'd love for you to track a day of eating, like in a Fat Secret app or what's the other one that we- Track every day, and that's what mine said. Oh, okay, okay. I mean, I've been sharing that with you, but I have tracked, that was sort of the start of my eating disorder,

but now it's more on a healthy point of view, or I'm trying to protein. And so what it says, but I'm not doubting that you guys probably know better than me. If you're tracking, then that's it. Yeah, then it's all then it's all so long as you're measuring correctly, right? So as long as you're doing the portion control, right, and everything like that, it's then you are doing good. control right and everything like that, then you are. I mean, if it's-

You know, you're doing good. You know, we have a program called Maps Cardio. Now, I wouldn't have you follow the program because you're doing so much running, but in that program, one day a week is kind of a traditional strength training workout, and it's a very short one. See, I was gonna ask actually Justin

about how he would modify a performance advance for her. Is there a way for you, how you see it, you would modify that for her? Yeah, you can bring it down to one day a week. Yeah. Okay, well there you go. I think that's better. Okay, yeah. Yeah. Yeah, I like to- Let's send you a program,

so you have some programming that you can follow. And then with performance advanced, what would she do, pick a workout? Yeah, just one workout. Yeah, just one workout. Pick one of the strength training workouts. Yeah, one day at the other, yeah, strength training. And then, like I said, there's some mobility practices like kind of

built into there that you can reinforce what you're doing to really support you. And I think that's like really important for ankles, knees, hips, everything else. So I'm also going to, I'm going to have Doug put you in the private forum too. I'd like to keep an eye on you and hear updates from you as you go through this journey. I think you're doing really good and you got a really cool muscle building future ahead of you. For sure. Well, yeah, because like right now I am just doing like a five-day split. I think I think you're doing really good. And you got you got a really cool muscle building future ahead of you for sure Well, yeah, cuz like right now I am just doing like a five-day split Like kind of just the bro split on top of your running

Yeah It's too much wait bring that down you go away I cannot believe how how like how much muscle development you have over training like that. You've got a bright future ahead of you with some of this stuff. But do the one day a week of performance advanced, you're actually going to build muscle. You're going to build muscle going from a five day split down to that. It's going to trip you out. And if you need this, I have to be doing something every day deal.

Mobility. Mobility stuff. Like Justin's saying, the bodyweight, Cossack squat, things like that. Do work like that to really support your running and I think you will be more muscular and you'll perform better in your running you'll get the best of both worlds totally at a five-day body part splits too much for what you got going on it's not necessary okay all right yeah and we're gonna put you in the forums we keep an eye on you Morgan. I want your update. Yeah. Give us updates. All right. Awesome. Thank you guys for all that you do. Thank you. Thanks for calling. Yeah. Yeah. Yeah. You could just every once in a while you hit to get those. She'd be jacked. Yeah. Jack. If I did five days. Just asking like for a little bit of muscular. I mean how often do you see a cross country runner that looks developed like that? No. Yeah. At 20. I knew it. I knew the softball I what she's doing. I mean, how often do you see a cross-country runner that looks developed like that? No. No.

Yeah, at 20? No, I knew it. I'm sure the softball, I think, helped. Yeah, and I knew it too. Two parents that were athletes. Yeah. But she's way over-trained. Did she say she played softball first?

She did. Oh, okay. But you know, two parents that were athletes, she's got the genetics for it, and she's doing good in spite of how much she's beating herself up. 30 to 40 miles a week, I've trained so many runners and athletes like that, and there's beating herself up. So we do four out 40 miles a week. I've trained so many runners and athletes like that. And there's very little training you could do.

It just, it just, it's a lot. Yeah. Our next caller is Kyle from Canada. What's up, Kyle? Hey guys, how's it going? How can we help you? All right. Okay.

So, uh, love to say thank you for everything you guys do in your podcast. It's amazing. My question is, so I got a two-year-old and a two-month-old at home right now, so quite busy. And the only time I have to work out is about after seven o'clock or so at night once they get to bed. And I've always heard so much about getting protein in right after your workout or shortly after your workout. Um, what is your guy's thought on that? And if so, would it be okay to take a protein shake at that point?

As I don't want to eat kind of a meal around eight 30 at night or so. Yeah. Oh, what's important is that you hit your protein targets throughout for the day. Yeah. That's all. So if you've taken a shake after your workout lets you hit those targets then do it. If you've already hit your targets then it doesn't matter. That's a very simple. The post workout shake is or the post workout meal 30-minute anabolic window that you've heard is you're talking about the science that supports that is splitting hair difference.

I mean, I competed at the highest level and didn't give a shit about that. So you can build and sculpt an amazing. It literally doesn't matter. It only matters if you're going to work out again an hour or two later. So, but, but, um, the breakfast the next morning does the same job. So it's literally, did you hit your protein targets? No, I didn't. Cool, I'll have a shake.

Yes, I did. Then I don't need a shake. Kyle, you know how I would make this decision if I was you was how does eating at that time affect my sleep? Your sleep, that's the most important thing. Big factor. If you find that eating post-workout

at night like that, it disrupts, or you don't get as good of sleep as you do if you were to go to bed on more of an empty stomach, then I would do my best to get my protein intake in before I even work out and eat absolutely nothing after your training and be totally fine. Now if you feel fine after eating a meal that late at night and you get great sleep still, then I wouldn't make a big deal about it. And I would say, sure, go ahead, eat as late as you want. So as long as you're falling in your macro

target, it doesn't matter. Okay. Perfect. Yeah. I've been hitting my protein target well before working out anyways. I was just, I didn't know like the protein shake after was just boosting my protein, but like I was

well over, I get 200 to 250 grams a day of protein. And I tracked that on my fitness pile, so it's somewhere close. Um, so I, like I do well more than enough with the protein without the protein shake. I was just, I didn't know if I needed the protein after the workout or not, or there's nothing magical about taking it. Yeah, you're good. I would go to bed, fasted and see how you feel. I think you'll probably sleep better like that. More sleep is going to do more for you, for sure. OK, perfect.

Thank you so much, guys. You got it, man. Thanks for calling in. Yeah. See you. Looks like he was cutting trees or something down there. Put down his chainsaw. One of my lumberjack buddies.

Yeah. No, he's going to hide in the back corner of his backyard. It's the only place he could find peace. When he gets here, like, where the fuck do I take this call? It's the total dad move right there. One of these days we're going to get a dad who calls in. He's on the toilet.

He's in the toilet. Yeah. In the bathroom. I keep waiting. I'm calling in right now. Guys, I got a second. Here's someone to ask. Daddy.

You know, we haven't talked about that in a while, but we hit that all the time when we first started the podcast. But it was a marketing ploy. It was a way to attach the protein shake to something that people do when they work out, which is workout, and it increased the usage and it also made it more necessary because post-workout it's convenient. You're not going to cook something. People aren't going to eat a meal at the gym.

So it was brilliant marketing. Actually dramatically increased the sales of protein. And then a lot of people saw results because they needed to eat more protein, not because they had a post-workout. Well, and you've heard me talk about this. The only time I ever felt value in like getting a shake or getting a meal right after a workout

was just when I was bulking and I needed the calories. And so I was trying to find ways like, man, where do I fit in an extra three, 400 calories to hit my calorie intake every day? Oh, you know what? If I pounded a shake right after I lifted, by the time I drove home, showered, then I could eat another meal. And so that's where I saw value in it. Not because it was this in this 30 minute window to build muscle. Our next caller is Adriana from Pennsylvania. Hi Adriana. Hello. How can we help you? Hi. First of all, I wanted to say thank you so much for taking my question.

It's always a lot of fun to get to talk to you guys. I answered a question of mine about two years ago. So I am an elite lightweight rower and I'm coming up on the end of a quadrennial four-year cycle for the Olympics. Hopefully I'm about to make my third national team in August and then post racing I have some decisions to make if I'm going to continue to row or not so this is kind of where my questions come in. If I continue to row,

I'm not going to be rowing as a lightweight. I'm instead going to transition into an open weight rower. So for me right now, that means that I've spent three years being lightweight and my metabolism has done a great job at adapting to that which isn't good for Going into open weight rowing. So I need to take some time off and really focus on reverse dieting

And just getting into a better place calorie rat wise to be able to support all of the rowing that I do. So the biggest question I have is in terms of like returning to rowing, what would be your suggested time off? I've heard you talk about, you know, people who lived a lot doing just a deload week and that being different from athletes taking time off after a year of their sport. So, so your, the question is after you're done, after this stint of rowing, how much time should you take off before you get back into whatever you decide? Yeah. How much rowing are you doing now?

That'll help me with my answer. When you, with your training, how I'm sure it's a lot, but let me, let me give, give us an idea. So we do 12 sessions on the water, usually 60 to 90 minutes each. Okay. So what I would do is I would take a week 10 years off that'll be I would take I would take a week off completely Oh god, yeah, and then I would come back and I would go I would do very light rowing just to Continue the mechanics and the technique of the movement

So I would literally get on the water and just cruise and just feel the movement and that would be what you would do for the day. And I would do that for a good 30 days. The hardest part about it, and I think the best thing for us to do is actually put you in the private forum so we can actually talk to you through this process. Because.

It's all psychological. This is psychological, this is also very dependent on your body's ability to recover, repair, rebuild. Some people, they can just rebound really fast and reboost their metabolism and build muscle. Other people, their bodies have extremely adapted to the type of training they've done for a long time, and so it's a little bit more challenging and takes longer. That's really hard to tell. So I'm less worried about the physiological recovery than I am with the psychological challenge of training as much as you are now and then not. To be honest, that's why I said I would like you to go in the water and roll lightly because what tends to happen with high level athletes, you have, you have two

speeds, either win or nothing. And so if you go into nothing, everything goes in that direction, including diet and lifestyle. And so what I've experienced with high level athletes is when they stop their sport completely, it's very hard for it to, so I want to express this because I want you to appreciate just how challenging this is going to be. It's going to be so challenging to not just go in the opposite direction because you don't

have this thing that you've been doing for years, which is, I mean, you are training a lot in a lot of your life, if not all of your life is dedicated and geared towards this particular endeavor. When you take that away, you're going that away, it's like floating. Like, okay, what do I do now? So if I stop that, then what's my diet look like? What's it look like when I go out? What's it look like when I drink? What's it look like when I'm with my friends? And it's a very tough transition. So I almost never tell people at your level to completely stop, unless there's like some really bad physical damage. We have

to. I tell them to practice lightly because it keeps you moving in the right direction. Whereas if I tell you to stop completely, because like right now, for example, with your diet, to keep yourself at your weight class, you're probably having to manage some of your nutrition as well, is that correct? Yeah. So going off everything completely

typically translates into going off everything with the diet, typically goes into, like right now I'm assuming you manage going out with your friends and stuff. You probably don't go party a lot because you're like, I got to go practice. I got to train or whatever. Now imagine 30 days off, like, okay, you might be okay for a few days, maybe a week. Like you're laughing because you know what I mean? Like, okay, now we're going to go out. We're going gonna, and then to recover and rebound from that, it can be very tough. So it's gonna look more like light, easy.

But don't stop. So the structure's still there. You just really have to crank the intensity down. Way down. And so, yeah, I totally agree with that. Cause it's one of the biggest challenges ever is to just kind of do something completely different and then come back into a very rigid, structured system that you've created for yourself.

So if you can stay within that system, you know, inconsistency still like, you know, I can't, I'm practicing, you still have that sort of guideline there, but now you're just more disciplined in the amount of effort you're putting out. And then also you're just cranking up the focus on, on the nutrition a lot more. Yeah, I would like, like I would, I would do like a week, five days or a week completely off and just rest. And then I would do light rowing most days, real easy. And I would do like three days a week of strength training just to give you more of that structure.

And then with the reverse diet structure, the reverse diet, meaning plan it out versus just say, I need to eat more. So, so you got to step more. So you got to step, step, you have to step, stool yourself there. You can't just go off because that is so such a big challenge to do it. Because I mean people watching who've never experienced this, like to train at your level, most of your life is dedicated to what you're doing. I mean you probably probably live for it. So to turn that off is psychologically, spiritually, whatever you want, however you want to label it, very challenging to

do without going in some crazy opposite direction. I mean, this is why I want her in the forum. For sure. I think you need to be in the forum and I love just to hear from you every couple weeks. Just check in with us. Let us know how it's going, what you're doing, both mentally, physically. If you check in with us and kind of let us know what you're going through, it'll help us guide you through this process. Do you have any of our programs? I have performance and. Something else. Do you have maps anabolic?

No, I don't. I would love for you in that month off to just follow maps anabolic, uh, during that month off and then just do light rowing and then structure the reverse diet. I think that would be great. You'll come back and you'll feel good, arrested and strong. If you decide to row again. Okay.

rested and strong if you decide to row again. Okay. I think that generally answers everything for anabolic. I know there's a two and a three day version. Yes. Which one would you suggest? I think for you three is going to be fine. Yeah, you can handle three. Yeah, your capacity for handling.

Especially if you're cranking the intensity down in the practice. Yeah, you're fine. You'll feel like taking time off. It's going to be like, it's going to be, yeah, you're going to build strength in muscle and you're cranking the intensity down in the practice. Yeah, you're fine. You'll feel like taking time off. It's going to be like recovery. It's going to be, yeah, you're going to build strength in muscle and you're going to feel rested is what's going to happen. Yeah, but I agree.

Just taking that back and I'll have a lot more free time and not knowing what to do with myself for a little bit. So I appreciate doing a little bit of rowing as well instead of just going cold turkey off of it. doing a little bit of rowing as well instead of just going like cold turkey off of it. I had one coach liken it to withdrawing from drugs. And just like if you do it badly, I'm gonna feel terrible for that month. A hundred percent. You have to appreciate how much time and dedication you've put towards what you're doing and how much of you has been shaped by it and to take it

away completely, that's gonna be so foreign to you and so strange that you may cope by doing a bunch of other shit which I've seen so many times. Please use the forum in that community. That's what it's there for. And you're not the only athlete that's gone through something like this inside that forum. So use that community to communicate to us and others that process. And that'll really help this.

So good luck with this. Uh, so you're, you're trying to make national team again. Yeah. Yeah. I have a race, uh, actually this weekend for it. So good luck. Yeah. Good luck.

Thank you. You got it. Thank you, uh, for your advice. I'll be sure to pop in the form and keep everyone updated. Please. I'd like to, can't wait to see what happens. Yes. Thank you.

Thank you. Thank you. All right. Yeah. So, uh, so someone listening who doesn't, doesn't understand that, like I would tell someone over training to take time off, no problem. But she's a different situation.

This is very different. Like it's her identity. And I'll just, everything she does is worth it. Yeah, exactly. When I've seen people like that cut cold turkey, what they end up doing is they end up eat, like they go off the rails with diet, they go out and then they drink and then they hang out and they stay up late.

And it just goes way off. And she's still in that competition. She's still in that world. And so to extract her from that and then throw her right back in, uh, you know, might have really bad effect to that. So yeah, it's, it's a different situation. Cause like, you know, if she was talking about now, like, what do I do that I'm like kind of stepping outside of competing entirely? Different conversation. Yeah. I really hope she uses the private forum. I mean, that community is, we have other ex-athletes

and people have gone through that. And so that's one of the things I think is great. But this is why we've all talked about this. Some of the hardest clients we've ever trained were ex high-level athletes because they don't know how to do it any other way. It's either all or nothing. And they've had a lot of success with that. So it's really hard. It's not just like, cause you would think like,

man, these athletes are so good to listen to their coach and do these things, but it's tough because now they're hiring you who's gonna teach them something. And then they have a job and a family. And then you're trying to tell them, hey, let's do more. And they have a totally total skewed idea of what intensity is like and all that stuff. Very hard. Very, very hard. Look, if you like the show, check it out. We have a free guide that teaches you how to build and train your core.

Some of the best AB and core exercises. You can find it at mind pump free.com. You can also find all of us on Instagram. Justin is at mind pump Justin. I'm at mind pumped to Stefano and Adam is at MindPump. Justin, I'm at MindPump to Stefan. Owen Adams at MindPump Battle. 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

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