Mind Pump: Raw Fitness Truth - 2383: Increase Your Lifts By Strengthening Your Core, Ways to Teach Children About Health & Fitness, How to Adjust Calories Based on Activity Level & More

Episode Date: July 19, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: Does the ‘pump�� build muscle and should you chase it? (1:42) Oxytocin with Mom’s and Dad’s.  (8:49) Things the guys do better than their partners. (10:38) Culture is VERY important when it comes to obesity. (15:58) Good gut health is good brain health. (25:35) The mental challenges with cutting and bulking. (27:11) Mind Pump’s favorite types of people in the gym. (36:51) Off the rack with State & Liberty. (39:13) What is in the water there?! (43:23) Why does war breed more boys? (47:07) The bio-hacking space is interesting. (51:22) Shout out to the NCI x Mind Pump Tahoe Event! (56:57) #Quah question #1 - Should you eat fewer calories on rest days? If so, how many fewer? (58:03) #Quah question #2 - How important is having a strong core for the main lifts? Is there a certain percentage more you can expect to lift by strengthening the core? (1:01:55) #Quah question #3 - How can I stop trap engagement while doing back exercises? (1:08:44) #Quah question #4 - How do you teach your kids about health and fitness? I want my kids to be healthy, but I don't want them to develop an unhealthy relationship with exercise, diet, or their bodies. (1:13:28) Related Links/Products Mentioned Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** Visit State & Liberty for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! ** July Promotion: MAPS Split | Sexy Athlete Bundle 50% off! ** Code JULY50 at checkout ** This is your brain on fatherhood: Dads experience hormonal changes too, research shows Expanding options for tackling obesity in Japan - Nature Mind Pump #2360: What You Need To Know About GLP-1 With Dr. Tyna Moore Mind Pump #2382: The 5 Biggest Challenges With Cutting & Bulking Mind Pump #2345: The Muscle Mommy Revolution Why Does War Breed More Boys? - Popular Science The Returning Soldier Effect I: Why Are More Boys Born During and After Wars? Does Performing Resistance Exercise with a Partial Range of Motion at Long Muscle Lengths Maximize Muscle Hypertrophic Adaptations to Training? NCI x Mind Pump 2 Day Truckee Experience Visit ZBiotics for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP24 for 15% off first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack) ** How to Undulate Your Calories for Faster Weight Loss & an Improved Metabolism Mind Pump #2085: Abs & Core Masterclass How to Fix Rounded Shoulders (GONE IN 4 STEPS!) | MIND PUMP What Are The Best Mobility Exercises For Shoulders? Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Robb Wolf (@dasrobbwolf) Instagram Olivier Rioux (@olivier.rioux) Instagram Holly Tiarne Baxter (@hollytbaxter) Instagram Jeff Nippard (@jeffnippard) Instagram Gary Brecka (@garybrecka) Instagram Layne Norton, Ph.D. (@biolayne) Instagram Andrew Huberman, Ph.D. (@hubermanlab) 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 DiStefano, Adam Schaefer and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is mind pump. In today's episode we answered listeners questions, but this was after an intro portion. Today was 58 minutes long. That's where we talk about current events and family life, bring up some studies. By the way, you can check the show notes for timestamps if you want to skip around to some of your favorite parts. Also, if you want to post the question that we can pick from, go to Instagram at MindPupMedia. Now this

episode is brought to you by some sponsors. The first one is Organifi. In today's episode, we talk about their product Pure. This is for cognitive function and enhancement. It also helps with digestion. It's a great product. We use it before we podcast. Go check them out. Go to organifi.com forward slash mind pump.

Use the code mind pump. Get 20% off. This episode's also brought to you by State and Liberty. They make really nice looking clothes, suits, formal wear designed for people who work out, designed for men who work out. Literally, I buy suits off the rack and they fit me perfectly.

So if you're sick of buying nice clothes and looking like crap and having to get them altered and bring them to a tailor or whatever, go to State and Liberty. Go check them out. Go to mpstateandliberty.com and there's an automatic discount that's applied on that link.

Also this month's sale, MAPS Split is 50% off and the Sexy Athlete Bundle of Programs is also 50% off. You can find them both at mapsfitnessproducts.com but you have to use the code, excuse me, July 50 for the discount. All right, here comes the show. All right, let's talk about the pump. Does it build muscle? Well, yes and no. Now the pump itself may actually contribute to

muscle hypertrophy but probably a small effect. Here's the real benefit. The fact that you can get a good pump signals that a lot of things are going right. In other words, if you're well hydrated, well fed, not over trained, and your training is appropriate, oftentimes you'll get an incredible pump. So the growth and the hypertrophy people attribute to the pump is probably more connected to the things that allow you to get a good pump. In other words, if you get a good pump,

a lot of things are working right. Is this your favorite subject? No, why? Why? Because it makes you look awesome. I know it does. It makes you look awesome. It's like I'm coming.

No, you know, This is a good topic because the supplement industry has tapped into the, I don't know, you want to call it emotional value of the pump. Everybody loves that feeling, right? They love that feeling of their muscles inflating and feeling tight when they work out. And so supplement industry, there's a huge market for quote unquote enhancing the pump

or improving the ability to get a pump. They figured that out like immediately. Oh, I remember when that market first happened because there were no pump supplements when I first started lifting. I mean, it's equivalent to caffeine in pre-workouts. Yeah. Right?

I mean, it's like that's what of all the stuff. The feeling. Yeah, of everything that's going on in a pre-workout or maybe even the, is it Arganine or Citulene? I always forget which one does the tingly. Yeah, oh, of everything that's going on in a pre-workout or maybe even the, is it Argonine or Citulene? I always forget which one does the tingly. Yeah. Oh, Beta-Alanine. Beta-Alanine. That's what it is. You know what's funny too, by the way, just off topic or side topic here, the best thing for a better pump is water, sodium and carbs.

There's like no amino acid you could take. There's no nothing, no PD-5 inhibitor, whatever. They'll give you a better pump than having enough water, enough sodium and some carbohydrates. It doesn't even come close. But really it's just the fact like I can tell when my hydration is good, I've had good sleep, I'm not over-trained that, you know, maybe my training's appropriate oftentimes, not always, but oftentimes by the kind of pump that

I get in the gym when I get a really good pump, although I like that feeling, I know like a lot of things going right. On the other side, you know, you ever try to get a good pump when your diet is off or when you're not hydrated or when you got poor sleep, just doesn't happen. So I think the gains that people attribute to the pump itself is more attributed to what caused you to get that good pump. And the reason why I'm communicating that is so that people focus on those things more than anything, more than the pump itself, more than chasing the pump.

I mean, that's a really interesting theory. I wonder how you would test that hypothesis, right? Like how would you test the, the main benefits of the pump is less to do with what it's doing as far as stimulating and growth of the muscle and less to do with what it's doing as far as stimulating and growth of the muscle and more to do with connectivity and the after-effects of that, than it is the actual pump itself. There is some evidence that shows, that suggests that the waste build up from the pump itself might also, the cell swelling effects might also contribute

to muscle growth, but again, I'll go back to what I said. Um, if you're overtrained, you got poor sleep and you're not hydrated and all those things, you're not getting a good pump. So it's hard to kind of separate and parse it out. And then on the flip, I've followed training programs that give you very little pump, like pure strength training, low rep, three reps, long rest period. You don't get a pump when you train like that. And yet you see muscle growth.

This is like a foreign concept to me still to this day. Yeah, totally. Well, I told you for the longest time, I was trapped in this way of training. You thought that was everything. Yeah, I thought that was everything. And one of the things that always used to bother me when in my first aid, like, you know, five to 10 years of training was that I'd get this great pump in the gym. And I would like, Oh, I love the way my physique looks and feels right now. And then you

deflate and you're like, Oh, if I could just keep that look. And then I, I remember as a, as a young younger kid lifting that I used to be like, man, I don't even feel like I look like I work out until I'm actually working out. Then I feel like I look, I work out. Then when I was kid lifting that I used to be like, man, I don't even feel like I look like I work out until I'm actually working out. Then I feel like I look like I work out. Then when I was introduced to heavy, and that's for, I guess, at least five years, I didn't train really, really heavy, low rep range at all. Like small times of my training career early on,

I would enter into the six rep range, like for an exercise or two, and then move right back out. I was always, but definitely not singles and doubles. Oh yeah. Never any of that. And rarely ever did I even run like a true, like five by five block. Like I never did that ever. I just introduced some, and normally the exercises were things like a bicep curls. Oh wow. Yeah, definitely. Yes. Of all things. And transitioning out away from that and into, you know, singles, doubles,

triples, five by five, traditional type training, may not have made my body look as impressive in the gym as far as airing me up or like inflating me like the muscles. But the kind of granite hard look that it gave my physique all day long was a huge difference. And I wish that we had better studies to support that case. I just- Yeah, there's none, right? Um, but you, I guess you could point to old bodybuilding wisdom, uh, and, and what they kind of point to and what a bodybuilder say. Well, the pump is, the pump is important, but also so is heavy strength

training, um, or just getting stronger. In fact, I think anybody with lots of experience will tell you, especially the first three years, nothing's more important than getting stronger. It's like nothing will get you moving forward, like getting stronger. Now at some point that tends to plateau because you can't get stronger forever.

And then it gets a little bit more, more granular. But again, I like to communicate this because there's this whole market. I would, I would guess that besides protein powders, and maybe one of the category, the pro quote unquote pump supplements have to be some of the most popular. And what they're talking about is how great this pump is for muscle growth. Really, it just makes you feel good. Like you said, people like it.

And do they actually increase the pump or here's my, here's what I always say. And I know more blood flow. They'll say might give you a better pump, but, um, I wonder if it's the fact that somebody drank a big glass of water with pre workout in it before the workout. You know what I mean? She's probably got sodium in it too, right? Some of it, but it's just another glass of water or big, you know, 16 ounces of whatever before they work out. Like, uh, I mean, play with that for anybody watching, listening right now, like play with literally getting very well hydrated,

adding some sodium, um, having some carbs and then, well I've, I figured this out during prep. You got it down to a number. Yeah. Yeah. Like it was a half a gallon of water and about 70 grams of carbohydrates and it would, there was no supplement, nothing that would give me a better pump in the gym than that in itself, just doing that. What I didn't track that I knew was happening, because I was eating a steak for breakfast,

is high sodium and cholesterol, probably, which might have benefited that feeling also. But no doubt, food, water, and salt were like the biggest things. Totally. Over any supplement that was out there. All right. So we'll take a left here. I read a very interesting article on oxytocin and dads and oxytocin and moms.

This was really interesting. So oxytocin is the bonding hormone, right? Like it's released when you're bonding and connecting, uh, with people. And so in this article, it talked about how, what gives children, uh, a peak of oxytocin when they're with dads versus what gives them a peak of oxytocin when they're with moms. Ooh, guesses.

I mean, I think you probably guessed right, but what do you think it is with moms and dads? Cause it's different for both. So there's one thing that dads do that gives a child peak oxygen testing and one thing that moms do. I'm going to guess with dads, it's wrestling and play, right?

So like wrestling with your kids. With moms, maybe consoling them when they're hurt or consoling them when they're sick? God, you're right. Oh really? Okay. Nurturing with moms. So if a you're right. Oh really? Yeah, yeah. Nurturing with moms. So if a dad nurtures, if a dad nurtures, they

see oxytocin go up too, by the way. If a mom plays with a kid, but the peak that a child experiences with their dad is through play. It's actually through play. They bond most or best with dads through play and they bond best with moms through, through nurturing. Isn't that crazy? Yeah.

I am. And it just so happens to be the things we're better at. Right. Like, uh, I was talking to my mother, my wife about this and she's like, I wish I could just play with the kids like you do, like as well as you do, because like we were, we were all sticking a shower with the kids and, uh, sometimes my kids don't want to get in there. So I think of ways to get them having fun.

Right. So I took little figurines and I put them on the, we have like this little step in the shower and I put them up and I told my son, like you could spray them down with the, you know, with the water or whatever. He's like, oh my God, I'm so excited. I would have never thought of that.

I'm like, you're not a dad. There's very few things I can say I do better with my kid than my own wife does. That's like one of them. That's it. Yeah. She pretty much wins at everything else when it comes to raising the kid. But it's like, yeah, I can wear them out.

Play and voices she can't do. Why can't they do? Listen, why can't moms do voices and sound effects? Well, even reading stories, it's like she very much has a cadence of how she reads the kids' story. And they like it sometimes, but then I remember you even bringing this up. I would always make my own characters and it'd just go way off the map in terms of where the story was going.

And that's what they wanted every time. It's like, do the funny, ridiculous voice. She was like, you ruined it for me reading. Yeah Katrina gets so frustrated. She's just like and then I love to when I come walking down the hall. I can hear her trying Do the sound of the cop car do this the screeching tires say again, what are you doing in there? You ever hear your wives try to make like explosion sounds like that? Oh my God.

Terrible. It's the best. It's like. Beep beep beep beep. Yeah. Like that's a terrible explosion. That's a blowing idea. Yeah.

Yeah. That's a good firecracker size. Max's thing right now is, make it funny, Dad. He wants me to make everything funny. Make everything funny and it's just like, and some make it funny, dad. He wants me to make it, make everything funny. And it's just like, and some books, it works really well. Some it doesn't work. Like it's a, it's like a sad story or like a, like a story that has like a moral to it or like that.

And he's like wanting me to make it funny. And I'm like, ah, dad's struggling right now. Here's a hack with little kids. It has to do. If you add poop or butts or something, that it's butts. So literally I could take a story. It's always funny for a little kid. I could take a story like in, what is this thing right now? What is the term he used? He got it from his friend Hunter.

What is it? But something but he says all the time. And it just, he thinks that he thinks everything is that. And he says that after everything. And so if I just tack that on to the end of the sentence in the book, it's like, it's so funny. No sense, buddy, but okay. It's like.

My, my, uh, my daughter started doing this thing where if my, if my three year old gets hurt or does something and gets consoling, so like he'll fall, oh, you know, and then my wife will go over and help him. My daughter, my one year old will see what happened and then she'll walk over and mimic what happened and act like she got hurt So she'll see him he'll fall. Ah, you know, she'll walk over and fall down

What do I do with that, you know, do I console her do I call her out? Do the wrestling thing too? It's funny cuz like sometimes Courtney gets a wild hair and she's just like, you know I'm gonna I'm gonna take you down And then she'll like start rest of the boys and I'm like looking at my sight like you be you be gentle Well, they're getting bigger yeah, well Ethan can finally now sort of like Hold his own with her but Courtney is funny, dude. She's scrappy. She's really scrappy.

Well, she's an athlete. Yeah. So she's still got it. Oh, yeah. She's strong. So she's like, you know, she used to be able to pin them both and do a pretty decent job with that. But now they're like both really strong.

As I said, that's going to be an interesting, she's probably coming, it's probably coming close where Ethan could, he probably can't take her yet. Right? He can't take her yet. He can give her a good fight though, probably. Yeah. I mean, he can get out of any kind of a pin that she has on him. She's still got him on weight though. I think.

She's got some size on him. Yeah. She's still got him. She's still got him a little bit. So. But he's, yeah, he's, he's at that point now where he could do something and like, you know, so yeah, that's, that's always kind of the funny, like she's not, she's not me. Like we have to, you know, sort of like do this whole thing a little differently, you know, that's always kind of the funny, like she's not me. Like we have to sort of like do this whole thing a little differently. It's like they're figuring that out because they were going full blast for a while. Katrina doesn't even mess with shit.

She get hurt and be like, over. All the rest of it. Oh yeah, if Max even, I'm not your dad. That's it. Yeah, you do that with your dad. You don't do that with me. I remember when I went, so when I was a kid, I was brought up old school, right?

So if you get in trouble, mom, use the wooden spoon or whatever on it. And I remember, I was probably, maybe it's right around 13, 14, right? Where you start to get stronger as a boy, right? And I remember, I don't remember what happened. I got in trouble and my mom came over to hit me with a wooden spoon and I grabbed her arms.

Oh God. And she couldn't release herself. She was like, you know? And then she yelled for my dad. So I said, I let go. Don't let dad walk around the court. I don't want to deal with that. Yeah. That's when I started resorting to punching holes and walls. And then it's like, Oh man, I gotta, I gotta fix it. Did you get in trouble? Would you get like big time trouble for doing that? Of course.

Dare. Oh, my dad would murder me. I wouldn't dare. Oh. I wouldn't dare. My dad would. Well, he'd murder me. I mean, I told you guys, like my one biggest faux pas was like, we got in, cause my mom and I used to battle sometimes and like, I just got so mad. I flipped her off like in her face. Oh wow. That's a big deal bro. My dad grabs me and like, that's the one time where I like, you know, launched off the ground into a wall and he's just like you don't ever

Like it was scary and it was like totally justified. Did he make you fix the wall afterwards? Oh, I was just there just like shivering Talking about kids from raising kids and stuff and I think I heard you listening to the video I had it in my notes and right before we got on I think I heard you listening to the video. I had it in my notes. And right before we got on, I thought I heard you. It was on Rob Wolf's page? Is that where you saw that? I don't know if it was on his page. Yeah, it was on.

Was it the one about the Japanese obesity? Yeah, yeah. I thought that was really interesting. So tell me about what it is, because I don't watch it. Okay, so the stats is only 4.5% of Japanese population is obese. 4.5. Great Britain, is obese. 4.5.

Great Britain, I think, was like 20-something, and then US is like 40-something. Yeah, yeah. And the point of the article, because obviously there's different, these countries that have been prosperous over the last few decades. Oh yeah, so what you tend to see is prosperity goes up,

so does obesity. That's right. And so that was like the whole point of the study is that of all the countries that have grown more prosperous, obesity has dramatically increased in parallel to it, except for in Japan. Japan, it's only 4.5%. That's gotta be one of the lowest at a modern nation. Yes.

I think it is the lowest. I think it's super low. Did they say why? So he brings up in that interview that they just teach their kids at a very young age. So I guess he was telling a personal story of being at some of the schools in Japan and asking the kids like, oh, what are your favorite foods? And one kid was like, broccoli, you know, and another kid like said some fruit, another kid said white rice. And he said to the teachers, like, are these kids trolling me or like, do they, is this really? And she's like, no, do, uh, do you not teach your

kids that healthy foods are good for them and they, and to like them. And, and he's like, no, I thought they were totally messing with me. And so they just, they make that part of the education system is educating them on healthy foods and why they should eat this way. You know, I'd love Doug's opinion on this.

Cause you, you lived there. So you were a part of the culture. Now, my experience, and so I'd love your, your opinion, your comment on this, Doug. And my, I don't, I've never been to Japan, never lived, but I, through the judo school that I used to go to here in San Jose was taught by like Japanese judo instructors.

And they would oftentimes teach us, uh, you know, some of the culture. And I remember they would say something like, I don't know if this is true, that it's a part of the culture to, you don't eat when you're full, you eat until you're 80% or something like that. It's like a- Yeah, they say, hara hachibu, which is 80%. And that's part of the culture.

Yeah, I think so. I mean, I know especially down in Okinawa that it's part of the culture down there, but overall in Japan, for one, portion sizes are much smaller. And this stat has to be correct. Cause I noticed last time I was there that people are just downright thin, like super thin.

The average Japanese person doesn't have a lot of meat on their bones. Um, so they, they walk a lot, they have small portion sizes. I think the average person probably doesn't eat a lot of fast food, even though there is fast food around. I just feel like the whole culture has got a different mindset. And I'm sure it starts from childhood, right? Of course.

I mean, that's our... They don't have Mountain Dew. Our celebratory meals, is it celebrated to eat a lot or has it always been... Like when you go to a like a celebration is like all about Like tons of food. Oh, yeah in Japan. The food is massive quantities Also, and oftentimes they're like eat more eat more eat more. I've been stuffed so many times over there However, I don't think that's the normal thing. Yeah, so when they do celebrate they do have a lot of food But yeah, I just feel like the Japanese, the culture is just around

more moderation. Well, you just explained that they have a saying 80% and one of the things that's the opposite of what we do here is how many of you grew up in a home where your parents said, finish your plate. Finish your plate. You're not leaving till you finish your plate. Or do you have room for more? Yeah. I mean, I remember that was one of the conversations that Katrina and I said, or we had when Max was growing, getting to the point where he was feeding himself. And I would say, if he doesn't finish his plate, he doesn't finish his plate.

Trust me, he'll get hungry eventually. And the rule is just that this is your dinner. We're not eating any snacks later tonight or anything like that. So if you're full, you don't want any more, this is all we're gonna eat tonight, son. So are you okay? And then if he agrees, then he agrees. And then when he's eight o'clock at night, when he's like, I want a snack still or something like that,

well son, tomorrow when we have dinner, you gotta make sure you eat your full plate, you know? You know, it's hilarious. I brought Japanese people over to this country and we went to places like, you know, claim jumper or someplace like that. And they would get their meals and it's like is this for everybody? No you ordered that that's yours okay and then another thing is when they eat like cookies or cakes here they always comment how sweet they are

because in Japan you'll get a cake or cookie and it's much less sweet than it is here. I told you guys that that's like the coolest thing right now to watch. And we just were down at another example, we're down at Universal Studios, right? Okay, now I'm now at Max's five. We are now at a place where I don't police the food. And in fact, when we are at places like that, I'm the one who picked up cotton candy

and like, hey, do you want some? Like he literally like one or two bites and it's like enough. Overwhelmingly sweet. It's so overwhelming that him sharing a lick of my ice cream or a bite of the cotton candy is enough for him that he doesn't even, I want more, I want my own. It's just like, I could literally just give him a bite and be like, that's all you get. And he's okay with it. And I think so much of that has to do with those first three or four years of being really

disciplined about whole foods, lots of vegetables, lots of fruit, anything that we had that worked. It's like granola was like a treat to him. Culture is very important when it comes to obesity. Like for example, Italy, now times the culture is you eat and you enjoy your food. However, they also have a culture around food quality and tradition. So when you compare Italy's obesity rise and rate to other Western nations, it actually is

lower. It's actually lower than other countries, but it's not because of tines on overeat, because God knows we do. It's because of the culture around the food itself, where it's like, no, no, no, this is quality and no, no, this has to come from this region or whatever.

But you know how hard it was for me to break that pattern of not getting my kids to finish their play? It felt like I didn't love them. That was a feeling I got when they would leave their play. No, I have to make you eat everything. Yeah. Because if I don't, I'm not taking care of you. It was very hard, very hard to break.

Oh, and not only that, but other people will make you feel guilty like you're starving your kid or something like that. It's like, dude, he, he ate lunch and breakfast. If he has a half a dinner and goes to bed, I'm not depriving my child. He's not going, he's not fasted. When I was a kid, my grandma would follow us around with a plate of food.

Like follow us while we're playing. And would just give it to us in between, us playing with things. So we're like mindlessly eating. And is that more, do you think that's more Italian culture or you think that's more like Great Depression time because of that? I think it's all part of it.

Okay. Yeah. It's a lot of the Great Depression stuff. It goes generational. So my grandma was huge on that stuff. And then my mom as a result kind of adopted a lot of these things. It's like, I found out too, I didn't even know this. My aunt, when I was in Minnesota too, it was funny because we were kind of just talking about we're eating and then I didn't want to eat too much because they have a big family and it's always like, you don't want to be the guy going in and getting your normal portion and then like leaving. Cause I didn't know if they had enough food. Uh, but, uh, it was like, there was leftovers. I didn't realize like something she does consistently that

also like one of my cousins does just as a habit that's like passed on is like you know whatever is left over they like put it all together as their plate then they eat everybody's leftovers and I was just like yeah you know but it's like I get it like I get like the mentality of that but then you're just like oh like those are different times you know that's definitely a save and conserve mentality. Well, 4.5 is crazy low. That's very low. That's crazy low. Yeah, I know.

I mean, that- You know, they also have a culture of exercise. They have a culture of people do movement and activity. Before work and stuff. Before, even jobs will have employees do this, some companies. Or just the culture of a nice walk after. Now, were you a part of that when you were there?

Did they have like a school warmup thing? Yeah, we did a lot of calisthenics and things at the school. You did? Yep. Every year there was this big thing they call sports day that we would do. And the kids would prepare for it for quite a while, all kinds of sports type activities. And so there was real culture around doing physical activity.

Wow. Yeah. I saw another clip. I don't remember. And I wanted, I think it was Japan also. And they were showing like a, you know, classrooms and these kids were, I want to say between the ages of like five and eight, really young. And they were showing this like, almost like a, what's that called? Parkour type of setup. Oh, you showed me. Yeah. And the kids were just doing- They were crazy. Yeah. All of them. The, you showed me. Yeah, and the kids were just doing. They were crazy, that's what they could do. All of them. The whole class was going through this off school course

and I'm like, oh my God, I don't think my son can do half of that stuff. You know, this reminds me of how valuable it is, if possible, to go to different cultures and see what is different and valuable. Sure. Because you get so caught up in your own culture, because I mean, there's things in all cultures that I think are good and bad.

So it's so ignorant of us to think that we have it all figured out the best. No. That's like the most ignorant thing ever. To be like, yo, we have it all, we figured it out the best and we do it. No, like in Japanese, speaking of Japanese culture, the way that they treat their

elderly is incredible. It's amazing. Yeah, yeah. And the elderly really don't suffer like they do in other countries because it's part of the culture to take care of, you know, your elderly. Yeah. Yeah.

Really, really good stuff anyway. So did you know, so Organifice Pure comes in this bag now. You commented on the fact that it says digestion. Yeah. I'll, let me, let me talk about that for a second. Yeah, I don't remember reading that on there. So Pure is supposed to, well, it's, it's designed

to help with cognitive function. The reason why they include components that help with digestion is because Organifi understands the gut brain access. That's one of the brilliant things about this product. If your digestion is off, for sure your cognitive function is going to be altered. And we know this because of the communication

highway between the two is very connected. So what they put in here are compounds that help with digestion as well. So good gut health is good brain health. That's what a lot of people don't. Interesting. Yeah. I don't realize.

I don't, does anybody else do that? That's kind of like, you would think that would be, uh, almost standard than in like any nootropic that's out there or any of these supplements that it's supposed to be. No, 99% of the nootropic I see out there are all about being like more like a stimulant. I don't know why, I don't even know why I never thought of that Sal that like you know you take this

nootropic for better cognitive function but then your gut health is all off. It's like what are you really doing? It's like you're plugging one hole and you got all these other things. You should look at the studies on gut health and anxiety, depression, and the connection between gut brain.

Your microbiome and dementia, Alzheimer's, Parkinson's, all kinds of different, uh, you know, disorders of central nervous system. Interesting. But yeah, so they put compounds in that help with brain function, but also stuff that helps with, uh, the digestion. I didn't know that.

I literally saw the digestion thing on the, that's so weirdly cool. Yeah. Why that? Yeah. I didn't know that. I literally saw the digestion. You know, that's so weirdly cool. Why that? I didn't even think of that. Yeah. Wow. Organified for the win. I know. They do a good job. Speaking of the mind and stuff like that, you know, it's funny, we talk about this on the show, but then experiencing it myself, again, I've done this many times, but always experiencing it, always reminds me of how challenging certain aspects of training and nutrition are. And it's all mental.

It's always all mental. And what I mean by that is, if you're somebody that, let's say you've done a good job, you're fit and healthy, but maybe when you grew up you were overweight, and then you hear us say, hey, you should go on a bulk sometimes. You should add calories.

You should try to maybe reverse diet. The mental challenge of that is so hard. And then on the flip for someone like me growing up skinny and always wanting to be big or whatever, when I try to cut my, my intake to reduce, let's say body fat or whatever, the mental challenges, even though I know it's better for me, the mental challenge is like always, like just to see the scale go down a little bit, feel like in the gym a little bit less of the, you know, the feeling you get from more calories.

I'm like, today I was happy, today I was working out. I'm like, man, that mental part, you never, you always have to deal with it. It's always there, yeah. I mean, I think so many people go through their fitness journey not even realizing that, and just justify, oh, because I'm doing exercise, I'm doing these things, I'm okay. It's like, I mean, we had a caller not that long ago that we were talking, oh, because I'm doing exercise, I'm doing these things, I'm okay.

It's like, I mean, we had a call not that long ago that we were talking about this and I was just expressing how important I think it is that you're always trying to figure that out. In my experience, most everybody that becomes infatuated with the gym and is very, very consistent with it has some deep rooted insecurities around body, nutrition and something. And if you

don't attempt to address that, it's just, it's always just below the surface there. And it is, and whether you know it or not, it's subconsciously driving a lot of your behaviors. And many times those behaviors can move you away from optimal health. And so always trying to find ways to challenge those insecurities. First, figure them out, right? Because I think that's step one. I think a lot of people ignore or don't realize it or deny. And then, okay, accepting like, okay, I come from being the skinny and secure kid. I want to be muscular.

Therefore, what are probably things that are going to drive me to go the other direction? And what are things I can do within my fitness journey that will challenge that is only going to force growth in you and make you a healthier version of yourself. Uh, but it's a practice that I don't feel like it's communicated. It's good to be aware of, cause it's like, you get that, like that, like, you know, I'll do the typical or the stereotypical female client, you know, dieted on and off over and over again

many, many times, comes to you and you look at her nutrition and you go, okay, we need to reverse diet. You've got to build your metabolism, build some muscle. So they do, what happens in that first few weeks, right? Muscles fill up with some glycogen, they feel a little tighter. Oh my God, the scale went up a pound or two. Panic mode, panic mode, oh my God.

Which is like the opposite for a dude. It's like, oh yeah, I feel like big again. You know? I know. You know, how long, Adam, how long did it take you to go on your first like proper cut? Oh, it wasn't until I competed. That was, and it was only, this is what's crazy Sal,

is that I probably wouldn't have broke through that insecurity fully had I not publicly committed to getting on stage. And what I knew, because I remember this moment of time when I had came out and said, I'm going to do a show, right? I put it on Instagram and I was at that time where this is before Mindpump really, and I was trying to grow the Instagram. And I knew that once I said that publicly,

it was so important that I followed through on what I said that I knew, okay, I've never competed before, I don't know what I'm doing. I know I've been lifting weights for long enough that I have muscle, so I just need to get as shredded as possible. Who cares if I do it right or anything like that, it's just, I gotta get shredded.

And so I had to accept that like, I'm probably going to lose a bunch of muscle and I'm losing all this muscle, right? Just got to get shredded. What I can't do is get on stage and have a high body fat percentage. I knew that. And so I was so fully committed to that direction that if I hadn't done that, I don't know if I would have made it through. I think I would have probably-

Stopped it. Because of my insecurities around feeling like the small guy and all that and stuff like that. And then watching myself really be depleted and dwindled down like that and going like, oh my God, this is getting terrible. I'm losing all kinds of muscle. It's getting worse. It's getting worse. That was going through my head, but I was like, it doesn't matter. I committed to getting on stage and I can't get on stage fat. I can't get here. You got to be shredded. So I just kept going. And I think when I got all the way to the other side and it helped getting like compliments from people telling me like, Oh my God, what

are you doing? You're jacked. And I'm going like, what? Jacked? I lost all kinds of muscle lately. Like how could people think that? It's like, Oh my God, like that's my own, that's my own, my own shit. It's not really what's going on. Like really what's going on is I lost a lot of body fat. Maybe I lost a couple of pounds of muscle, but not a lot.

Not as much as my, what my brain was telling me. Not what you're feeling or thinking. Yeah. So that was a really pivotal point for me in my journey was recognizing how powerful that insecurity was because at that time too, if you were to have asked me in real time, I would have been like, I'm fine. Yes. I would have told you, I I'm not insecure about it. I'm aware of it. I know that's why I got into lifting weights.

I'm fine. I wouldn't think nothing of it. I mean, the newest one that I'm still like in right now that I thought was really interesting was my portion control. And I told you when I went through the whole GLP one thing, you know, I had this kind of epiphany of, wait a second, maybe I've been stressing myself to be big by eating so much and training this way for so long, that that's a lot of where this gut stress is coming from that's causing this autoimmune issue.

And just because it's too chicken breast or it's a pound of steak and white rice and broccoli, I'm justifying it because it's healthy, but it's like maybe I'm really stressing my digestive system to try and be a bigger version than my body really wants it to be. And so I'm in that right now. I mean, I just had a night last night where tacos are one of my favorite dishes. Is it a different feeling? Were you so used to feeling a particular way after a meal that that's not supposed to...

Yeah. So for example, I was gonna share last night, tacos is one of my favorite dishes that Katrina makes. And we do ground turkey and it's a little bit of cheese in there and lettuce and tomatoes and some salsa. That's kind of what our tacos look like, right? And I can eat 10 of those. That's traditionally, Katrina will always, she's preparing, she's like, you want your usual 10?

You know, and a light day would be eight. I had four last night. And when I was done, I was totally fine and satisfied. That you could have gone 10. But I could have eaten 10. Because I've trained myself to eat like that, to be this big 240 jack dude, I've gotta eat 10 tacos. Like I need the calories.

But you know, to be a smaller version of myself, uh, and still be healthy and like, I, so it's really still, I'm going through it right now. It's a very interesting part of my journey. You know what's crazy is you just reminded me of this client I had years ago, this young lady who came out of an eating disorder. And I remember her saying something like what you

just said, except the opposite. She said, it's weird not feeling hungry all the time. She was so used to that feeling that that's what was normal to her that when she came out of it, it was uncomfortable because she had trained herself during the eating disorder to just feel hungry all the time, got uncomfortable with it. That's what I'm supposed to feel.

I think I really have trained myself to eat beyond being full and whatever that feeling that that is, is I've normalized it so much that I've blunted the satiety signal of, oh, you're fine, Adam, you don't need any more. And it's a major mental hurdle. It's a mental hurdle to go, oh, I'm going to eat half of what I normally would. Then I'm just going to sit in in it a minute and then really truly ask myself, are you still hungry? Are you okay? Now I gotta imagine for you, Justin, on the other side of

this, that that challenge must have come from your training. Like it probably took you a long time to be like, Oh, this is what I'm supposed to feel like after workout. Not like I'm dead. What do you mean? Like your intensity. When you were training for football and stuff like that. I'm imagining that you got used to a particular intensity and it probably took you a while to figure out.

In terms of old habits, like a really hard to shake. Yeah. That would probably fit under super hard because, uh, again, it's the discipline of, of being able to overcome the obstacles and you know, that was stressed to us more than anything was like, you have to be able to overcome the obstacles. And, you know, that was stressed to us more than anything was like, you have to be able to mentally bear the pain and you have to like, uh, crush every single workout and you have to crush every single practice. You have to be first in every sprint. You know, it was like,

you're just constantly picking apart everybody else around you and trying to, to do more than everybody else. So it's like doing more and also doing more intense and more load was like everything. So yeah, it's still there. You know, as you guys kind of go through like what stops you. for me is when I'm training, I'm like, calm down, especially if I'm in a setting where I'm at the gym. This is why I don't really, I think I've done a lot better training on my own at my house. Do you get competitive? Yeah, and I don't even realize I'm doing it. You know, it's like you're just, you know, doing your thing and then somebody pops up next to you

and is squatting right next to you. And I'm just like, looking out and I'll stack. Today was supposed to be a light day. Yeah. It's just like, ah, I'll step. Today was supposed to be a light day. It's just like, ah, I just can't help it. I'm just triggered to do that. Dude, speaking of the gym, do you guys have favorite types of people that work out in the gym? For me, if I see older people working out or kids, younger kids kids like you know like 15 16 I love seeing that I love seeing like doing things right you know yeah

especially have a good form and the other day I was working out I really hard and at the rack next to me was a kid he must have been maybe 18 19 younger guy and he was like good technique squatting and lifting and so I felt like all right let me let me give him a fist bump I'm like sure how long you been working out yeah here like your squats look really good and then and so I felt like, all right, let me give him a fist bump. I'm like, dude, how long you been working out? It's like a year. Like your squats look really good. And then of course I give him advice because I'm an athlete.

I'm like, you need a better weight belt. I think seeing a woman squat or deadlift, heavy weight with good form is like one of the coolest things. That's awesome. Yeah, I'd love to see you. Do you see that a lot now, dude? Well, that's why it's kind of cool because I was there before and I'm here now, right? And it's kind of cool because I was, I've been, I was there before and I'm here now.

Right. And it's been a really neat journey to watch gym cultures completely shift and change to where that has become normal, where that was so foreign. It was foreign to see anybody squatting or deadlifting, but you would still see the occasional strong guy come in there or power lift and do those, those movements. So to see a woman do it

and not just do it to like just do the movement but to do it with good technique and good load and like really challenge is really cool. You know my first my first district manager at Tony for our fitness was Simon I remember his last name. Big dude you never met him because he left well yeah when he left he was a strongman competitor from the UK. And I, that was my first time I'd ever see somebody really left like crazy. I remember I was in the front.

He had come in to do like an audit and not an audit, but just kind of visit whatever. And, uh, I hear in the back in the weight room, I hear, and then one of my trainers like Simon squatting, so like, Oh shit. Was he a big dude? Bro, he was He was I mean he was a strongman competitor So he had I don't remember how many plates was on there six plates or something like that Squatting yeah, that's gonna make some noise

Yeah, dude, and I was like he got a lot of respect just cuz he was so screwed on by the staff Just cuz he was such a big he didn't really give us much advice though This is what he would always call us. Yeah, are we poppin? All right, let's get popping. Put up some balloons. That was his favorite. Put up some balloons? That was his favorite piece of advice. Oh, I heard that reference. Yeah, anyways. It was so funny.

Yeah, it was a good time. The hardest thing about being someone like that, I know one of our partners today, right? We have State Liberty today is thinking about. Oh, I got a message. I got a message from somebody. Oh, really? Yeah, so big dude, right?

Lift weights, built or whatever. He's like, I got us message. I got a message from somebody. Oh really? Yeah, so big dude, right lifts weights built or whatever He's like I got us any post that he goes. I got a I bought a suit off the rack Yeah, I wear it was the point I was just gonna make cuz you were bringing up big jackdudes with that is like like I love that They decided that we're gonna build this business. We are not gonna try and cater to everybody Yeah, we see a huge... Huge deficit that needs to be addressed. There's a major demand in this market

of fit, athletic people that don't have clothes that are fit for them, that just aren't small waist, broad shoulders, like good size in the arms and quads. Always get the parachute sort of effect, if you got any kind of broad shoulders big upper body I mean the founder was an ex-nhl guy right so big athletic build and that was his he cuz like I could never and going to Professional games without they get in suits and they look at their shirts, too It's not just their shirts all their clothes. This is my favorite t-shirt

They just all things, you know that they make because it totally just forms They just sent us a sick shirt, their new flannel, or not flannel, thermal hoodie, but I haven't been able to put it on because we just had a crazy heat wave. Like they, he just sent me a box, he's like, hey, I got some stuff for you guys, I'm gonna send it over, it's like this new shirt

that they have, I don't know if you know the name of it Doug. I predict a female market growing for something like that. You know that? Because you're getting more and more women who are strength training. Like bigger legs. What did you say that was what exploded lululemon? I mean, it's because it's spandex.

If kind of fits anybody or whatever, not spandex, but you know, type, but you know, you tell a woman that lifts, ask her what it's like buying jeans, especially jeans or even shirts, you know, because you, you know, if you have any kind of muscle on your body, you don't have to be a bodybuilder. So any kind of muscle, you go put on some traditional, women's clothing and you're like, nothing fits. If it fits my butt, doesn't fit my waist or it's tight around my legs

or it's tight around the shoulders. So I predict that there's gonna be a female market because more women are lifting weights than us. Yeah, there's a lot of small startup brands I know that are out there that are trying to attract that demographic, because I mean, I guess 20 years ago, there wasn't a big enough need to make the, you know, there wasn't a big enough need

and ability to reach people everywhere like that. That's the only reason why it works now, is that- Yeah, you're right, because if it didn't have the internet. Yes, because fitness has grown now. If you were a... Lululemon is a good example because it's Hispanic, but if you were a brand like that, State and Liberty, you're like, oh, that's the waffle-knit hoodie.

I think it's sick. Can't wait to wear it. It's freaking 98 degrees out right now. Not right now. Shout out to the guys. I haven't had a chance to wear mine, but I did try it on. It fits awesome. So I can't wait to wear it. I'm not wearing it right now though, for sure. But anyways, if you had a brand like that,

brick and mortar 20 years ago, probably really hard to scale. I mean, because then you would attract a very small percentage of people. Unless you see it like visibly a lot, like in your town, like which you won't, because yeah, there's no way that you get foot traffic. I mean, back to our stat, how we started this, 40 something percent of people obese. So they're not fitting in clothes like more than half the people out there don't fit in those types of clothes. So to build a business, but because of the internet and because of the growth of fitness

in the last decade or two, that can be profitable. But yeah, strength training in general is trending upward for everyone, but more so for women, far more for women. I've been looking at stats on this and just kind of trends. Well, I mean, look, we've seen the crossover from a lot of cardio emphasis to weight training, which is,

yeah, it's really cool to see that. I know. I mean, which is crazy to think that, right? To write a program of all the programs written specific to a For women. Yeah. And say this is that it outsold the ones that are forever. It's like, that's crazy to me when you think about that.

But that highlights your point of the growth of that. Well, speaking of big guys, like, so have you seen, I don't know if you've seen this, Adam, but this guy Oliver Roo, Roo? I don't know. It's like a R-O-I-X. He's a basketball player, 18 years old. Oh yeah, yeah. I've seen him. Dude, just got signed. I don't know where he's going. He's for college. I think it's somewhere in the East Coast. It's a prep school. He's in a prep school down Southern California. It's the real popular one. I can't think of seven, nine. Yeah. They showed it. They showed it. They put a comparison and put the ball in like standing at 18 big tall white boy.

They compared him next to win. They put him next to Wimby at the same age when he was 18 and he has like a good, he's like filled out too. He's not just like a little like he's not skinny like Wimby. He's thick. He's a thicker guy for sure. That guy is the name of that prep school. Really popular prep school in LA is in the water where they're known for their football program. And I can't think, I can't think of it right now. You imagine the challenges of having a kid that big. He's huge. Cause you don't fit in a bed. You don't, like, where do you buy your shoes? It's IM, what is that, IMD or IMT?

What is the school? IMG. That's a big kid. IMG. Oh, yeah, it's for, right. It's a prep school. You know what, you're right, Justin, because you would expect an 18-year-old who's

7'9 to be super skinny. Oh, yeah, I mean, you've seen Wimby before. He looks like proportional and filled out, you know? It's like, for the most part. I mean, he's pretty long and lanky. Yeah, there's clips of him literally like catching the ball in filled out, you know, it's like for the most part. I mean, he's pretty there's Lanky yeah, there's clubs at him like literally like catching the ball in the post turning around and just like Looks like a child it is a child This keeps happening. They're gonna have to raise the hoop. I would

Mean I haven't watched enough of his play Although I think they're they're they're touting him well the next big big draft pick you do see some challenges in his movement for sure because they see you know Yeah, exactly. He looks a little bit like a baby draft But you know, it's if he gets more athletic stronger like man, he's gonna be a dominant So this is what made Wimby so crazy right was that he actually can handle the ball, he can pass, he can, I mean he's draining threes. He's athletic and skillful.

Who was it that went- There's been a lot of tall guys. Who was it that went to the NBA right out of high school, wasn't it? Oh, there's a lot of players that did. Garnett went out of there, Kobe went out of there, LeBron went out of there. There's been a lot of guys at this point. Carmelo. But they changed that rule.

Now you have to play one year college. You have to. You have to. Yeah. Do you know why they changed that rule? There is a reason and I don't know off the top of my head. I can't remember why. What a blessing and a curse just to be 18. Because you don't know anything when you're that old. And to be 18 and then to get famous and rich all at once. Blessing and a curse. More of a curse in my opinion. Could you imagine if you guys got rich and famous?

I know that sounds crazy to say that, but I really think that, unless you have really good parents that have structure laid out alongside that, still crazy. Because you're 18, you're technically an adult. Imagine being 18 and suddenly becoming rich and famous. How messed up would you guys have been?

I would have been, I don't know if I'd be here right now. Yeah, yeah, yeah. Be such a really terrible ideas back then. The NBA established the one and done rule in 2005 to prepare athletes for the physical and mental demands of professional level. Oh, probably to protect them a little bit. Just for them to be more mature.

Just for them to be a little more mature. Yeah. That, or that's the cover story, and it's really some political, financial reason. That's probably right. The truth is probably more political and financial. I think it's more from the colleges sort of, you know. Well, you know now too that these kids now

can take endorsements and stuff, so you're seeing these kids at the high school level getting scouted. They'll still make money. Yeah. And getting paid early. Dude, I got to tell you guys about a stat that I learned the other day. We're talking about kids and stuff. This is real.

I confirmed this. Did you know that after major wars, after major wars happen, more boys are born? Did you know that? And they're trying, they're studies trying to figure. The higher testosterone levels or something like that? The increase of that or something know that? And they're trying, they try, there's studies trying to higher testosterone levels or something like that. The increase of that or something like that. No, that's not associated with, with making, uh, with producing more male, uh, offspring.

This is completely unrelated, but I had a, uh, uh, same similar kind of a conversation with my sister-in-law in like talking about like, um, what's that one herb that kind of just grows like randomly it's a St. John's wort or whatever. Like, so in terms of like viruses and things that are in the environment, like there was

some kind of like random occurrence of like a lot of these like very specific type of herbs and things that would help to kind of remedy it. Oh, like the connection between them? Yes, like nature's sort of like accounting for. Bouncing, bouncing. Yes, like the's sort of like accounting for, yes, like the virus that was there. In terms of that being war and I wonder if,

you know, along those lines. So I've heard that with plants. There's one plant that looks like a snake's fangs and then the extract from that plant is good to treat, like snake poison was an example. But this is weird, right? And they're trying to figure out, I've seen studies, I looked up the studies to try to figure out why or what it is.

Like it's a signal or something, like programming signal. One of the theories positioned by a Japanese researcher, I think it was in 2007, said that after wars, the men that survive tend to be more physically fit and a little bit taller, and they tend to produce more male fit and a little bit taller. And they tend to produce more male offspring. But then I read some critiques of that. Like, I don't know if that's so true.

I think evolutionarily speaking, there's something that we're not figuring out, but it's more of a, it's a stress. And who dies most in wars? Men, men die most in wars. And so it would make sense that evolutionary speaking, it picks up the pace on producing more boys after a whole shit ton of them still die.

There's not a weird balance to this. Now how, okay, because the first thing that comes to my head with this is like, like how dramatic of a difference, like so for example, there's two, there's obviously two sexes, boys or girls, and so one of them is gonna be more dominant than the other. One's gonna be 51%, one's gonna be is what what is the norm and then what is I

forgot what the two numbers you like really crazy well so like 2% difference no no well it's significant when you look at a generation when you look at a generation the percentage is big enough for it to be like oh wow we had a lot more boys than we normally do if you just look at it like on a per you know birth basis it's a small percentage typically though I believe more boys than we normally do. If you just look at it like on a per you know birth basis it's a small percentage. Typically though I believe more boys are born than girls anyway slightly because boys are more likely to die if I'm not mistaken. Right so if it's 51% let's say on the norm, 51% boys, 49% girls and then it goes to 52 and 48 like come on. That would make a big

difference 1% over a generation. Yeah but that's the millions. I mean well I mean consider millions of children born you're talking about a percent. I don't remember what the the but don't you feel like the the okay so if that's you pulling out over a generation now pull out over a hundred years I would imagine you would easily see it go up and down two or three percent in each direction. So they call it the returning soldier effect is what it's called. It's wild, right? I'm trying to find what the percentage is. The normal ratio is 1.3 to 1.6 males to females. Sorry, so a little bit more women are born to men, just slightly, and it doesn't show what the percentage is here afterwards, but it is well observed.

I mean, I just, it's funny, because you're talking about something that we're talking about. It's just weird to me, right? It makes sense. Yeah, it's an interesting phenomenon. It's only weird to me if it's dramatic enough that it's like, oh my God, something's going on here, but I feel like a percent sale difference is just

because yes, I know 1% of a million people is still a lot of people, but it's still 1%. It's not moving that different in a different direction that it can't just be by chance that it just, oh, we went on a stretch now where this has happened. So to me, that's not, it's kind of like I tagged you in that post that Holly Baxter did, that's not, it's kind of like I tagged you in that post that Holly Baxter did and it looked like it was a post, you know, arguing with Jeff

Nippert's point of view, right? And it's like, it's partial wraps after full range of motion wraps, uh, in the stretch position build more muscle. But then we look at the data, it was like 0.05. Like centimeters bigger. In terms of- She tagged me, I don't know why she tagged me. Relevance, it's like- I'm not sure why she tagged me,

because it was, I think it was Jeff Nipper that made the initial piece of content, and I don't know if they wanted our opinion on it, but it's like, I just think this is so funny. That's why I don't think she, I don't think she was thinking it all the way through to tag me, because this stuff annoys me. I think this is one of the worst parts of our fitness space is that you get a bunch of fitness dorks that want to dive into these studies and go so granular and

make arguments for their point of why it's worthless or it does help. And it's like when you pull back. It's majoring in the minors. Yeah. And it's like when you pull back, it's majoring in the miners. Yeah. And, and it's a, it's literally the only people that it could potentially even really help are the 1% of the 1% people that are already fanatical about working out. And now they're like, Oh, here's a novel stimulus I can do now to get an extra. It's really just discoveries they've found personally. And they haven't even coached people through most of these.

And all it really does is, I don't know, I think that our goal when we started this was, let's go after the 80 something percent of people that are not working out, that are not training, that we could teach them some very basic, simple things they can add in their life that could really fundamentally shift their entire trajectory entire trajectory. To put it differently, who is this information valuable for? That you can gain 0.05 centimeters more in a 12 week period, adding stretched partials at the end of a completed set. And more importantly, South, 1% of 1% I said. And more importantly, how many of the 80% people

I'm talking about, does that just confuse? And make it more difficult? You know why? Because then they see a lot of posts about it. And so then they get this, it's disproportionate information. Wow, this is important. I gotta focus on this thing over here. It's like you haven't gone to the gym.

Because the main levers just get lost in the fray. Because it just becomes like noise, nobody cares about you. You know, because it just becomes like noise. Nobody cares about you. You know the other challenges I think? I remember when Ben Greenfield told us this. He said he got bored talking about the same stuff because he didn't know how to keep talking about the same stuff.

So he started getting weirder and weirder. Yeah, going deeper and deeper. To me, I could see how that would happen. To me, it highlights too a lot, or maybe this just permeates, this is the internet trainer culture, right? Where you haven't trained a lot of people in person. And so when you're talking to the internet

and you don't actually have real people you're having to work with day in and day out, you start to go into these rabbit holes of information. When it's like, when it's really easy for me to look back at the decade of training real people and go like, I'd never had any of those conversations. I never had, we never talked about a stupid. And it wasn't because I didn't read that study or I wasn't familiar with that information. It was just like where every person I ever trained was at in their fitness journey that mattered nothing. Yeah.

Mattered nothing. Yeah. Like, so I would never communicate it. So, so, so, but now that we're in the internet world where everybody, an Instagram posting and stuff like that, now all of a sudden that's permanent information. Like I don't. It reminds me when you're squatting and you're trying to ask the guy for like,

you know, what, what's the, the biggest things I need to learn. And you're like disappointed because it was all just like, Oh yeah. You know, you're looking for all those little nuance, like hacks and secrets. And that's the culture we have now with the Hubermans and the, uh, Brekka's and like all these kinds of people that like they give just enough of like Scientific terms and things for people to be like wow This is like wild and he knows what he's talking about and like it's so like laser pointed To where it moves nothing it does very little for you to focus on those and only the people that are Fanatics like the rest of us are the ones that defend those people so funny

It's like did what do you talk about? This is great.. It's so funny. It's like, what are you talking about? This is great. This is why I follow him. It's like, yeah, you're not. I had to sit and have one of my good friends tell me all these ideas and bio hacks that he learned from Puberty. From Puberty.

And I'm like, dude, relax. You know? Like, bro, put down. You're not doing all of these main things. Put down the double-making cheeseburger right at a french fries dog. Have you seen, man, that's like a new shit for you. Have you seen the new guy, I don't know who he is,

so forgive me, people might know. He wears, first off, in all of his videos, he wears blue light blocking glasses, orange ones, which if you're already doing that all the time, I don't wanna hear what you have to say. Sorry, that's just annoying. You're wearing them all the time, like what are you doing? He's got a mustache.

He used to be really overweight, then he lost weight. Now he's like this super hacker guy. I have not seen who that is. Oh my God. Who is it? I don't know his name. Lane went into him in one post. Oh, Lane Gunn.

And so I looked into this guy and I started watching. I'm like, oh gosh, this guy, he got himself into shape, which is good, good for you. But now he's like an expert on stuff. Yeah, dude. It's really frustrating. Hopefully our editors will find it. We all post up who he is.

Yeah. Can't we? I don't know who that is. I wonder who that is. That, that whole hacking space is interesting. That whole biohacking space. Anyway, uh, let's, uh, who are you gonna shout out to? Truckee, Truckee, Truckee NCI.

Yeah. Let's come see if you're a trainer or coach, go to mindpumpnci.com, come hang out with us and let's do a deep dive on your business. It's September 12th, 13th and 14th up in Truckee with us. There's only be 10 people, so hopefully there's some spots available. mindpumpnci.com. That's it. Zbiotics is a company that makes a probiotic drink that's been genetically modified. In other words, you can't find this probiotic anywhere else. It's patented. But what it's done or what they do with it is they designed it to break down acetaldehyde. This is a negative byproduct of alcohol consumption.

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First question is from Elizard10e. Should you eat fewer calories on rest days? If so, how many fewer? This is a good question because physiologically I don't think there's an answer. I think you can make arguments in either way. I think this is more of a like mental yes behavioral thing for you. For me uh, if I were trying to maintain a lean physique, I make sure to be more disciplined on my rest days than on my training days because the training days tend to give me more discipline anyway. So if I'm working out, my day tends to be more structured.

If I'm not working out, the day tends to be loose. And if I don't place a little more focus on the discipline around the rest days, then it tends to turn into a, let's eat whatever the hell I want and go nuts type of deal. Well, you have broken down studies before that support undulating calories does have physiological benefits too. Yes, yes, yes, yes. But I don't know about rest versus.

So I think that's the point I would make here is that there is research to support undulating your calories, right? So having high days, low days has values physiologically that will benefit you. So already the research points in the direction that there's value in doing that. And then the next layer to that to me would be like, well, if that's true, then just eating consistently the exact same thing every single day is less beneficial. So I'm gonna intentionally have these higher lower days. I'm gonna go off of like, for me workout days,

I tend to wanna be fueled more. And that's purely the psychological piece of like, I'm fueled, I have more energy, therefore I have a better workout. And then on days when I'm resting, I'm not active as much, I don't need as many calories. Now, mentally though, that can be challenging because you're sitting around, you'm not active as much, I don't need as many calories. Now mentally though, that can be challenging because you're sitting around, you're not doing anything

and so you're not, like you have the tendency to burn a snack. So for me, I've like found, versus getting into the weeds of like which one gives me percentage more gains with that, it's like, okay which one makes me a healthier version of myself by disciplining myself to be that. Yeah, which one works better overall with my behaviors?

Yes. Is what I look at. Because you could also make the argument like, oh, rest days, recovery, eat more calories on the recovery day, you know, type of deal. I guess the answer is it really doesn't matter. It really doesn't matter if you decide to do more or less on the rest days, just base it off of what's going to contribute to better behaviors overall. For me, if I was bulking, I would use rest days

to eat more food. If I was cutting, I would be more disciplined on rest days because I'm already more disciplined on the days I work out. And that's how I would coach my clients. When my clients would ask me this, then I would always follow up with my own questions. Well, what tends to happen on your rest days?

How do you feel? Do you find because you're not working out, you're more likely to eat in ways that aren't so healthy? Or do you feel like you need the extra food? Or would you like to go a little looser on the rest days because of those days you hang out with your friends? It's really about behaviors. Hunter, this is what makes the personal training side

of this so important. It's like learning about your client's individual behaviors and tailoring it, knowing the research and science and that it supports undulating calories, but also understanding the behaviors of the client. Because I'll give you an example of where I wouldn't care what the science says. Science says undulating is better, but let's say I have a client who's like, Adam, if I just have a number I have to hit every single day, I'm so much better and consistent than

that. If you tell me one day I should be higher, another day I should be lower, throws me off, I'm more likely to make bad choices, or I spiral out of control on these days, then I'm gonna tell that person, eat the same every single day. That works for you. You're more consistent.

So it's so important that you understand your own behaviors and tendencies around exercise and training, and that you tailor that around you versus, oh, Andrew Huberman said that you're supposed to do this in the morning by this time and that's what's better. It's like, it doesn't matter if you're not going to adhere to it. Next question is from Ian Weeks. How important is it to have a strong core for the main lifts? Is there a certain percentage more you can expect to lift by strengthening your core?

People who underestimate the ability of your core to contribute to main lifts, it's totally silly. Here's my evidence right here. Huge performance leak if you're not strong in your core. Oh my God, here's my evidence right here. Take your max lift without a weight belt, add a weight Add a weight belt. It's exactly what I said. You've added 30 pounds. It gives you an example of what an artificial core.

Basically, using a belt is giving you an artificially strong core. And so if you've ever seen the example of what you just said of like squatting without a belt and then now adding a belt, what percentage more gains? Well, imagine if you built that intrinsically, right? Internally. Like literally you went out instead of like just putting a belt on, you made a goal to get your core that strong that you could control it that well. That's what you could expect to gain in those lifts. Now the beauty of the core, if you look at the core musculature, um, there's a lot of things that contribute to core strength and stability and your

core is designed to be very strong. Now the problem is that people don't intentionally strengthen and train their core to the point where. Especially with load, yeah. Yeah. So to the point where they'll get their arms and legs strong, strong enough to move a weight that their core can't support. This is why the most common injury is a low back injury.

This is the direct result of core weakness or instability. If your core and the core is of course, abs, obliques, both internal, external, all of the deep core muscles, your lats and your hips also contribute to core stability. Like when you're weak there, you can be super strong in your upper body, core muscles, your lats and your hips also contribute to core stability. Like when you're weak there, you can be super strong in your upper body, super strong in the lower body. And if the weak link is going to be your core, either you'll hurt yourself, you're just not going to be able to exert. So where all the force is going to drive into.

Totally. A hundred percent. So, and by the way, this is true for all sports, throwing a baseball, a football, a punch, running, jumping. It's funny, when I used to train, um, marathon runners and triathletes, if I train them, sometimes we would, our schedules wouldn't align or whatever.

And so I'd have to train them in the morning and then they go do their endurance training later or the day before, which I like to have a day in between, but sometimes it would work that way. It was, it was so crazy. This happened more than once where let's say I had a runner. If I trained their legs, they'd notice a little bit of reduction in performance. If I trained their core, they'd come back to me and be like, dude, my performance sucked.

You think a runner, it's all about legs. It's like, no, their, their legs could be fatigued when their core was fixed. They were screwed. They were totally ruined. And if you look at the biomechanics of running, arm goes up, opposite leg goes, yes. It's literally the main thing that's keeping everything together.

And so too, you're generating a lot of your power by having that stable core to keep everything fixed while you're in locomotion. So yeah, strengthening the core is paramount. Yeah, now people are like, okay, what do I do? Crunches, sit up. That's one muscle. You got to rotate, you got to train lateral bending, lateral stability. Heavy carries, one of the best things you could do for strong, stable core is really heavy overhead carries, offset carries,

like that is so good for just strengthening the core to stay stable. Bent presses. Yes, oh God, bent presses, windmills, those kind of, so it's really important to the point where. I mean, think of the analogy, just give like an analogy, like imagine throwing, like standing,

balancing on like an inner tube in a pool and throwing a ball versus standing on the ground and throwing a ball. I don't even you don't even have to like go try that to know Oh, I'm gonna throw the ball way further. Well that ground is stable hard solid ground It's not like it has anything to do with your arm throwing except for the fact that that it's a found It's your foundation. Everything's going from there. The same thing goes for your core before you do these lifts That's what engages in the stronger, more stable that is, the more force and power you can generate. If you have a weak core, it's like you trying to throw

that ball on a inner tube in the pool. You know, and again, one more thing to add, it's not just having strong individual muscles that support the core, that's part of it. It's also that those strong muscles can work together to create stability through movement. Through multiple variables. And again, this is why people are always confused. What's the value of doing these rotational movements? What's the value of lateral movements with weights or counter rotation? All these types of things. Well, you know,

this is really where the core has a lot of responsibility in keeping you stable and strong in any sort of against any force that's, that's, uh, you know, you're, you're battling against. And so, um, to, to be able to go through those movements and stay strong and stable and grounded and be able to anchor yourself within that space, you know, your core is highly responsible. You know why, I think one of the challenges is, is it seems obvious to have strong arms and legs because we use them, we move them. Yeah. It's not so obvious to have the support system being really strong. I mean, I'll give you a real world example of how this, I was punished for this just recently.

So we did Universal Studios and I have, since Katrina's accident, everything like that, or her situation, whatever, their ER, I've had almost four weeks off of like lifting, two times I think I've lifted in a month's time. Well, we go to Universal Studios and not only that, I admittedly, I neglect core training already in itself. So I already neglected as it is, but at least when I'm heavy deadlifting squatting and getting some work there, well, I've had almost a month off. We go to Universal Studios, having my son just on my shoulders,

just destroyed my low back. And that's because normally that wouldn't happen because if I, I've been- Yeah, your legs weren't tired. Yeah, my legs- Your shoulders weren't tired. Yeah, nothing else was tired, but my low back was tired. Well, why is it? Well, I've got a kid on my shoulders compressing my spine, no activation in my core supporting me. Whereas when I've been training it, it's strong. I'm braced. And the weight of him is not a heavy weight for me, but it's just that little bit of compression down on me and the

flimsy weak core that I have at this current moment. And then it stresses my lower back like crazy. It's like, that's such a small example, but of like real world, how that impacts like your overall strength. It's crazy how just a short period of time of neglecting that, how much the detriments of that can be. Next question is from Kimberly Jorgensen, 25. How can I stop trap engagement while doing back exercises? Let me rephrase this question because you can't, because the traps are involved in stabilizing the shoulder blades. But I think what they're asking is how can I stop feeling this in my upper traps when I do exercises like rows?

So here's why this happens, first of all. Shrugging. Yeah. So the reason why this happens is because forward shoulder is super common. People tend to have kind of this forward shoulder position, the muscles that pull their shoulder blades back or that drop their shoulder blades tend to be weak, but the body still needs to stabilize your shoulders. And so what it does is it to stabilize your shoulders. And so

what it does is it calls on other muscles. And one of the muscles that it calls on are the upper traps. That's why people get tight up in here and tend to over emphasize. Massage up here, right? It's like these kind of stay tight. The reason why they're tight is trying to stabilize your shoulders. So then you go to the gym and you're like, oh I heard rows are really good for my back. So then you go do a row and your body just does what it always does, which is stabilize. Why is it now go? And so then it looks like this.

So you need this upper, this kind of shrug row and your shoulders even roll forward a little bit. So the way to get rid of this is to go really light. When you do your row, bring your shoulder blades back and down. Like you're trying to put your shoulder blades in your back pocket and hold that squeeze position and get used to doing that. And you have to go light because as soon as you go heavy, your body's going to go back to what it does best, which is shrug the shoulders.

This was like one of my go-tos with a brand new client, a easy way for me to show my values. Super common. Yeah. I'd get behind them. I'd press on their traps, make them feel better. Then we do a row. I put my hand on their shoulders, shoulders back and down, hold this position.

We do, you know, seven, eight reps, let go of the weight. They'd stand up and they'd be like, Oh my God, I have no more tension in my neck. And I'd be like, hire me for 20 sessions. Um, but really it's just train, really train the shoulder blades down and back to kind of offset that upper, you know, upper. Yeah. I like to do that too. And just, um, uh, get in that postural position first and then hold weights.

So a lot of times just having those weights as resistance to kind of help prime that response and to, to keep those muscles engaged in that position and create tension farmer walk, like a farmer walk, but I mean, not even doing the walk portion of it, but just kind of prepping you and then going over to sit down and do a Seated row sometimes people just can't even don't even have that kind of muscle connection yet to kind of build that you have to move them And you got a move and literally yeah and like Put your back and pull her shoulders back. Yeah, it takes work. So it's so it's it's frustrating

I remember a client that was like so forward like that that that I couldn't. He was so, he was this big jack dude. You're like leaning and pushing. Oh, I had my knee in there and I'm like pulling him. Like I couldn't even like get him back. I was like, oh my God, we're gonna be here for a while. You know, for advanced people, really good exercise for something like this is to do an overhead dumbbell hold

while what's called packing the shoulder. That is really hard to do for a lot of people. Where they, you know, if they put their arm up, they shrug, try to drop the shoulder while your arm is extended and then hold. Another hard one is that, what's the, what do you call the one that you do on the pull-up bar where you basically are making the,

you're basically scapula, scapula circles with the hanging or, I mean even doing like just the push-ups. Yeah, Yeah. A good way to do that. Those are difficult to get. It looks like it's super easy because you're not been your elbows and, uh, but you're dropping your body down.

It just helps you to kind of get connectivity. Well, what's great about it though is that is it highlights how, how disconnected you are to that area because it's not physically hard. Like it's not, you're not doing it heavy weight, you're supporting your upper body is not a lot, that's not challenging. But just the fact that it's challenging to do that should highlight to you like, oh wow,

this is how disconnected or lack of good connection I have here and needs to be worked on. What people need to understand is when you develop what's called a movement pattern, that pattern in order to change that pattern to something that's better. So in this case, bad pattern. My shoulders are shrugged all the time. My upper traps are tense. I want to stop that because I'm always tight in my neck. If I do back exercise, I feel in the wrong place. You can't go hard with your workouts because the second

you push, your body does what it does best, which is this position right here. That's actually where you're strongest at the moment. So you have to go light to teach it something else and then slowly build strength from then eventually surpass your strength because now you're moving better, but it's good to know that because people will do an exercise. They'll push with intensity and then they can't figure out why they don't feel in the right place. Like, because your body won't move that way when it's hard.

It moves over, it moves this way when it's hard. We got to go easy first before we can go hard. Next question is from Hannah Ruffennacht. How do you teach your kids about health and fitness? I want my kids to be healthy, but I don't want them to develop an unhealthy relationship with exercise, diet, or their bodies. This is a tough one because they said it. Yeah, they said it right.

The risk is giving them a unhealthy relationship because you put too much of an emphasis on eating a particular way. So now they put that pressure on themselves. I have to look a particular way, be a particular way. And then of course the other side of it is no structure whatsoever.

I think the best understanding is to invite your children to eat healthy and to exercise, not to push them into exercise and good nutrition. The way you do that is just by the way you live. Yeah, I was gonna say, I don't think this is actually hard at all. I think this is actually very easy. What's difficult is being consistent with this,

which is this is how we eat This is what mom and dad do right? I don't have to say that if that's how you want That's what I mean. I'm saying that to you that your actions show that like I don't tell max Hey come out in the garage and let's lift weights like I go lift weights doors open hanging out with yeah doors open He's out there playing and doing his thing and Katrina and I are lifting weights And I'm not and now if he comes over and he wants to try and lift the bar, we'll have some fun and we'll play with him. But I'm not like, hey, come over here. Let's try and do this. I'm not even challenging, I don't even care.

Like just him seeing that his dad and mom do this thing consistently. And then same thing goes with the food part. He doesn't see us eat cake and cookie and treats and candy on that. We don't have that stuff in our house. We do on holidays or we do on very special occasions, but 95% of the time, the rest of the year, he sees us sit down and he eats what we eat. And so we don't eat out a bunch of fast food places at all. We make most of our meals at home. And so it's like, this is what we have for dinner. We all eat this. And so I think the hardest part about this is your own discipline is the consistency.

Can you be consistent about training doing that? And then that's all you got to do. You don't need to be, if you are, and if you are that person, you eat healthy, whole foods, you exercise every day, you ain't got to say shit. You ain't got to tell your kids, you don't. They, it's part of your life. It's how, it's how the family eats. How don't. It's part of your life. It's how

the family eats. It's how the family- Action speak louder than words. It's like that's always been true. Yeah. Yeah. I mean, that's what it revolves around, but I think making it fun, right? They see that you enjoy it, I think is a big factor to that too. And that's just something that develops over time where they garner more interest in what you're doing why you're doing it You can help kind of educate them along the way when they ask and they're curious because naturally it's gonna evoke some kind of curiosity as to why you're always going down to the garage and you're picking up weights and

You know and they too they want to kind of test themselves and so it's just been a natural process of And I don't even know that they know a whole lot about like health and fitness just yet, you know, but they know enough to where they've seen, you know, why we choose to eat this or why we choose to go do this on a consistent basis. Uh, and, uh, you know, later on it'll all start to kind of form. Look, you grow up in a house with people who smoke the odds that you're

going to smoke are much higher. Same thing grow up in a house with people who smoke, the odds that you're going to smoke are much higher. Same thing with drinking, same thing with playing sports, same thing with watching TV, same thing with exercising, same thing with everything. What they're around becomes their culture, their home culture. And that's what they learn. Now to take it a step further, to get a little bit more specific with this, number one, you have to be okay with your kid not liking

what's in front of them and let them make choices. You want to give your child, this is something I learned later on, you want to give them a sense of autonomy to choose kind of their own destiny. But what you do is you limit the choices. This is how you have control as a parent. So you make a plate and this is what you do with really little kids, not when they're older, but when they're really little, like one years old, two years old. You take six different things, you put it on the plate, put it in front of them,

let them eat what they want. And every once in a while you introduce something new and you keep reintroducing enough and they end up trying it. But it really is about how they watch mom and dad and how they live. I remember very well, there were two times this happened to me. One time in particular, a client came in who was working out with me and she walks in with her eight or nine year old little boy and he had chicken nuggets. And they sat down and said, I didn't say anything.

It's like, whatever you're eating chicken nuggets. And she brings me to her son and she goes, Sal, can you tell him, explain to him why chicken nuggets are unhealthy? And I was like, Oh, I bit my lip and I said, hold on, I said, can I talk to you for a second? She said, I walked over and said, who bought him the chicken nuggets? She's like, I did.

I said, that's not my job to tell him what's good and what's not. I said, you're the one that buys the food. You're the one that did taste that. And I said, he's gonna follow your lead. And then she got a little annoyed with me, but it was the truth. It's like, I don't like, did you have a job?

Did you go buy the nuggets? So it really is about that example. That's the hardest part of this whole thing. It's already hard to be consistent as adults. So it's like adults trying to focus on what they need to tell or do to their kids is far less important than the consistency around your own habits and behaviors. Like what are you, if ice cream and candy

doesn't exist in the house, you're not gonna have, 95% of your child's youth is in your house. So they're not gonna be surrounded by those challenges, and it's not gonna be normal behavior for them to have those things because you don't have them. It's all just theory unless they see the application. Yeah, you can speak, you know, whatever you want. them to have those things because you don't have them. It's all just theory unless they see the application. Yeah. You can speak whatever you want.

Totally. I had this challenge recently with electronics is I have teenage kids too, and I want them off their electronics more. And I'm like, I gotta be off mine more. Right. Like, what am I gonna, I'm gonna be on my phone while telling them to come off their phone.

Right. And people don't like to hear that, parents don't like to hear that because they don't want to do it. That's just the thing. I mean that's how I feel about this. Try to disconnect from it. This exercise and nutrition stuff, it's the same thing.

It's like, now I do, probably the only thing I would be cautious of is if you are the fitness fanatic already and you already have extremely healthy food and you're asking this also, it's like, well then you don't need to do anything. Just live your life and allow your kid to watch you. Last thing you want to do is micromanage that in your kid too. Yes, because consider this,

there are more eating disorders in the fitness community than there are outside of it. That's right. And you can create the opposite problem by making this like everything and placing a lot of focus on it. It has to be kind of this non-stop. That's all you need. I do not, we do not do any telling Max to work out or that we don't make a

big deal about us doing it whatsoever. And the food thing, even all the way back to when he was one or two, it's like he ate what we ate. So he would see literally mom eating and then sharing to you. It's like, so there wasn't like this weird like, I don't want that, I want something else. It's like, that wasn't even a thing. It was like, we all eat, this is what we're eating and then we're just consistent with that. It's like, this gets really murky when you're inconsistent with your behaviors, your

nutrition, your exercise, and then yet you want to instill these things in the kid. It's like, well, man, nothing's going to move that needle more than you being consistent with your own. By the way, just wait till you have teenagers and you tell them to do something and then they point out that you do the same exact thing. Well, what about you?

You didn't do that. Oh, nice lesson. Look, if you like the show, go to mindpumpfree.com and check out our free guides. We have a free guide that can teach you how to squat like a pro. It teaches everything you know to get a squat that looks amazing.

You can also find us on Instagram, Justin is at Mind Pump Justin, I'm at Mind Pump DeStefano, and Adam's at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance,

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