Mind Pump: Raw Fitness Truth - 2384: The Benefit of Short Rest Periods, What to Do When You are Bored With Your Workout, How to Strength Train After Giving Birth & More (Listener Live Coaching)

Episode Date: July 20, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email [e-mail] if you want to be considered to ask your question on the show. Mind Pump Fit Tip: A subpar workout done CONSISTENTLY will outperform a perfect workout done inconsistently. (2:02) The unwritten rules of the mosh pit and channeling your anger.  (9:59) Introducing Mind Pump’s newest partner, Our Place. (30:35) Mind Pump Recommends Worst Roommate Ever on Netflix. (39:03) The guy's worst roommates. (43:47) An investment in your sleep. (52:49) Weird News with Sal: “Gay” bomb. (55:30) Shout out to Scott Donnell! (58:39) #ListenerLive question #1 – Any advice on hitting a 500 lb. deadlift before I turn 50? (1:00:23) #ListenerLive question #2 - Can you explain the reasoning behind the rest times in Phase 3 of MAPS Anabolic? (1:09:04) #ListenerLive question #3 - Any insights on how to get better at getting up from an Asian squat without using hands? (1:17:48) #ListenerLive question #4 - How does someone who has been consistently working out since age 12 or 13 keep variety in their training without sacrificing consistency? (1:26:03) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Our Place for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout to receive 10% off sitewide. Our Place offers a 100-day trial with free shipping and returns. ** Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Use code MINDPUMP to get $350 off Pod 4 Ultra. Currently ship to United States, Canada, United Kingdom, Europe, and Australia ** July Promotion: MAPS Split | Sexy Athlete Bundle 50% off! ** Code JULY50 at checkout ** Mind Pump #2220: How To Stay Consistent With Your Workouts Mind Pump #1230: Surviving & Thriving In A Toxic World With Max Lugavere Watch Worst Roommate Ever | Netflix Official Site In 1994 The U.S. Military Actually Considered Building A "Gay Bomb" Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump Mind Pump #2122: Deadlift Masterclass Mind Pump #945: The Best Rest Periods For Muscle Gain & Fat Loss How Rest Periods Help Your Body Adapt For PROGRESS | Mind Pump Mind Pump #1375: How To Train Before, During & After Pregnancy Luna Physical Therapy Mind Pump #2340: The Ultimate Muscle Mommy Workout Program Mind Pump #1577: What To Do When You Are Getting Bored With Your Workouts Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Max Lugavere (@maxlugavere) Instagram Vicki Reynolds (@vicki__reynolds) Instagram Scott Donnell (@imscottdonnell) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump with your hosts, Sal DeStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Right in today's episode, we answered live callers' questions. People called in and we helped them out on air, but this was after a 58- minute intro portion. This is where we talk about fitness, current events, our lives, fitness studies, and much more. By the way you can check the show notes for timestamps so you can skip around to your favorite parts. Also if you want to

be on an episode like this one, email us your question live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Our Place. This is cookware that is not made with chemicals that affect your hormone This episode is brought to you by some sponsors. The first one is Our Place. This is cookware that is not made with chemicals that affect your hormone system that are harmful. It's cast iron cookware but it has a ceramic covering that makes it nonstick. It looks good. It's durable. It's amazing. We switched out all of our cookware for Our Place. Go check them out. Go to fromourplace.com. Use the code MINDPUPPETCHECKOUT.

Get 10% off on the entire site. This episode is also brought to you by 8 Sleep. This is the most advanced sleep system you'll find anywhere. It's a device that goes over your bed. It heats or cools your bed and it manages your sleep and adjusts the temperature based on how you sleep. It's individualized. There's no other sleep system like this. It'll match your body. Anyway, check them out. Go to 8sleep.com spell 8 so E-I-E-I-G-H-T sleep.com forward slash mind pump and if you go there and use the code mind pump you'll get a huge discount $350 off their pod 4. By the way they ship to US, Canada, the UK, Europe and Australia Also this month's sale maps split half off and the sexy athlete bundle of workout programs is also half off

So 50% off here's how you can sign up go to mapsfitnessproducts.com and then use the code July 50 for that discount All right, here comes a show a subpar workout done consistently will outperform a perfect workout inconsistently. All right. So what does this mean? Consistency is the most important factor when it comes to your workout. And I know I'm being a little extreme. Of course you can have a terrible workout done consistently and hurt yourself.

But if things are within reason, it's all about consistency. That means if you don't feel like working out, you want to miss a day, just show up and do a weaker workout. Do one with less intensity. It makes a big difference. In my experience, it was almost always consistency that mattered the most. So do that.

Pay attention. Kind of sounds like you're saying don't invest in a MAPS program. Go ahead and just do a Beachbody program consistently. Well, it's hard to state those consistently. No argue against that. Because when you stop, when you get no results. Right? Shots fired.

There's a lot of things that contribute to consistency. One of them's results. So I mean, it's of course, right? If you work out and you get very little for what, the time that you put into it, or you get very little for the effort that you put into it, then that's going to affect your consistency. Nobody wants to do something and get nothing in return. So that's one factor.

The other one is enjoyability. How much do you enjoy it? Um, uh, the next one is, does it make you feel good? Uh, do you dread it? Do you dread doing it? But this is important because, you know, I remember even myself as a kid, um, if I couldn't do the full workout because of time or something like that. Yeah, that was the point I was gonna make. It's,

it's really just like addressing the fact that it doesn't have to be the perfect workout for you to do it. And, um, a lot of times we feel that. It's like, you know, if I only have this, this window of 15 minutes, like, should I even bother? I should just wait till I have like the hour opened up and available. Um, when in fact, if you do that 15 minutes, it's going to keep that momentum going. Uh, your muscles are going to be stimulated from it. You're going to send the signal. So it's still going to benefit you quite substantially.

I mean, I think I shared not that long ago that this was one of the biggest, you know, pivots or game changers in my life. My fitness journey was giving myself the permission to just do one exercise. I had a really hard time with that. I was very much so all or nothing, all through my 20s and even part of my 30s, which is like, hey, I'm either on the diet, I'm training consistently, or I'm not. I'm just completely effing it off and doing whatever and not being consistent and just allowing myself the grace to be able to be like, you know what,

I'm not really feeling it today, I don't wanna train, I don't feel great, but you know what, I could just go in there and just do four sets of squats. I'm just going to just go do that. And I can't tell you how surprised I was to see, one, the level of, you know, that I was able to maintain still as far as muscle and strength.

And then also, how many times did just giving myself that permission end up turning into a great workout? Probably more than half. Yeah. So like a lot of times it was just telling myself that I didn't have to, and it was okay to just go do one. Then I get in the rhythm and I get it to four-set and I'm like, oh, you know what? I'll do another exercise.

I feel pretty good. And then it turning into a great workout. And so I'm sure there's a lot of people that can relate to the all or nothing training mindset and how powerful it is to just give yourself that permission to like, Hey, one exercise is better than nothing. This was a hack for me as a trainer too. When I figured this out, my clients did so much better. Right? So in the past earlier days, if a client called me and said,

ah, you know, I'm kind of tired or I'm a little sore, stiff, or, you know, my knee bothers me a little bit, maybe we should skip. And I would think to myself, oh, well, our workout plan was going to be really hard. And I'd say, yeah, yeah, let's skip this workout and I'll see you next time. Now later on, I would say, no problem. We're going to go easy. In fact, I even had sessions, this happened to me, not a ton, but it's happened a few times where a client would call me up and be like, man,

I'm tired, I'm down, I don't know, I'm just not feeling motivated. And I'd say, why don't we just go on a walk? Why don't you show up, we'll go on a walk. If you feel like doing more, we'll stop halfway through the walk. We'll do some calisthenics and some stretches. And if we get back to the gym and you got, and we have some time and you want to do more, we'll do more, but why don't you just show up and let's just take it from there.

And it was always beneficial. It was always beneficial. The client at the end of it would always say, man, I'm so glad I came. That was so great. And like you said, Adam, 50% of the time we would do that. And then they'd say, you know what? I am feeling better. Let's get in and let's do some more exercises.

But as a trainer, it got much, my clients to be much more consistent. And then the value that for them was, they started to develop a relationship with exercise where it didn't have to be perfect all the time. There's nothing you do in your life where it's gonna be perfect all the time. The key though is to maintain that relationship.

That's why we use the word relationship when we talk about fitness. It's like that, right? To maintain any relationship, there's ups and downs, more effort, less effort. But what's important is that you always, uh, you always, you know, water your plants. You always put some attention towards that relationship. And a lot of times that means you just show up. It means you just show up, you go through the motions, you go easy. And again, the data will show this typically, but even if you ask trainers and coaches, they'll tell you this, like it's the consistency, it's the people

that just show up the most that don't miss, even if they go easy, they're the ones that get the best results. It's a, it's very parallel to business. I mean, the iterative approach, the product one's better than product none. It's the overthinking. It's the, it has to be perfect, gotta have the right business plan before I even get started. Like, you just gotta go.

You gotta go and you gotta refine. And some days you're gonna have super productivity, some days you're probably gonna be completely unproductive. And that's just how it goes, but you're there and you're showing up and you're putting the work in. You know why I like this tip so much too was it unlocked something else for me,

which was the understanding of the amount of overtraining I was doing. So it started first with this giving myself permission to just do one exercise and that be okay. And then recognizing like, oh my God, like my strength is doing great and my physique is maintaining and I'm doing hardly any of the volume. Like, oh my God, am I potentially when I am all in the mood and in the rhythm, like am I really overdoing it because I like the burn, I like the sweat, I like that push, the intensity so much. And so this whole giving myself permission

to do one exercise also unlocked me to start peering into, wow, the level of volume and intensity I was applying to my body and find a sweeter spot and go like, oh wow, I was doing too much to achieve the same amount of results. And so it also got me to scale back and then really adopt this like, hey, there's nothing wrong with the Maps 15 type of protocol every now and then. Totally.

My go-to is when I'm feeling tired or stiff or whatever, is I just, I go to feel, just to feel the movement, get a pump. The weight is very light. The reps are controlled. And I just go in there to feel good. I just want to kind of feel good. And I always get, and I get, it just, it's better than missing. It's often better than it's most often better than missing. Now missing, there's some value to missing sometimes too, when you're

sick or really, really tired or super overtrained, but for the average person listening, like the problem is typically consistency. And so just keep that in mind and realize that you can just show up and do something easy or do half your workout or a 30 or workout or do one thing. And it's going to have value. It's not a waste of time. I think that's the big message. Anyway, I was going to ask you, Justin, because I see you move in slightly, uh,

stiff. You look a bit my next little side over train. No, no No, he's at a concert. This wasn't training. Oh, I saw you post you and Kyle. Yeah Kyle to his first Get down. Yeah his first real metal show and I've been indoctrinated You're the kid like is he I'm sorry he came but he came to work So obviously I don't know like I think sorry, he came to work, so obviously he didn't get scared. I don't know. I think he's into it now. I'm pretty sure. He was feeling it.

I was watching him the whole time just to make sure it wasn't too scary and wild. And you know, like, I do it because it's a very small community who likes this kind of... It's not just like Metallica or like Korn. That's like metal pop. Exactly, that might as well be Lady Gaga, you know, in comparison to this. So we watched some pretty crazy bands and he was getting into it and feeling it.

I was getting into it and feeling it a little aggressively. It turns out. Did you get in the mosh pit? Yeah, I got in the mosh pit. I was getting into it and feeling it a little aggressively. What did you do, bro? Did you get in the mosh pit? Yeah, I got in the mosh pit. Here's the thing. You are too old for this, bro. You're 40. What are you, 44?

You're in the mosh pit? Yeah. Did you hurt somebody? So. He did. No, I didn't hurt him. Uh. How do you know?

Because, I mean, because he still still walking around. He was fine. And you walked it off. He walked it off. I want to know how do you, first of all, I will, I've never seen a real mosh pit in real life. Okay. So no, never in real life. You never been to like what? These concerts? You listen to that music more than I do. I know. I'm actually surprised. You work out to all the time. You know, I had, you know, I had a chick roommate that was into that That's the I went to probably four or five different concerts like that like dropkick Murphy and like I forget who else I went

So let's yeah, that's like punk. But yeah, that's The different rules kill switch engage that yeah, okay. So yeah, so what is it? What are the rules? You're there and where does it form? It's kind of funny cuz they always have like, it's always like a pattern. And it's funny because you always end up finding there's usually like two or three guys or like the pit masters, like, you know, you don't think it's a thing until you realize like, oh, there's, you could see who's sort of there drumming it up and then also sort of like guiding everybody and getting everybody to kind of abide by their standards or whatever. So it's like managed,

but usually by a couple of guys. So it just starts in the crowd? Yeah, starts in the crowd. I mean, sometimes the lead singer or the band will try to like coordinate it and be like, okay, like, you know, and like, give you the signal or like split the room and then have everybody crash together in the middle, which, uh, the, the band before that did that. And I was like, Oh my God, it was sick. It was great. Uh, everybody just like split apart and then like smashed in the middle. And it just was like, melee.

Uh, but it, he's the only middle-aged man I know that sees that yeah goes oh yes It was amazing you guys I have a dark side. I have admitted this many times. I'm convinced. This is all that I'm convinced is all that that's why I asked me hurt. Yeah, everybody there has the same shit and issues I do We recognize each other. You know what I'm saying? What's what you say? I said to see the bathroom in that place. We've got that kind of shit. Everybody would gut issues in there. Just a bunch of raging gut issues.

Metal just speaks to us and keeps us regular. Yeah, so there's code for sure for these things. Cause it's not like they're fighting. Like we're not like fighting or like, it's more like bumping into each other. It's interesting. Boy, there's code like this, right? And correct me if I'm wrong,

cause it's been a long time since I've been around this. Like you're not supposed to like throw your elbows. Like you could use like your chest and your shoulders, right? Or can you use your elbows? Is that like, okay? I mean, you can. Like, you're not supposed to throw your elbows. You could use your chest and your shoulders. Or can you use your elbows? Is that OK? I mean, you can. Oh, you can. Sure. But that was like no elbows to the face.

That was kind of like your- Well, yeah. Not unless you're trying to be a dick. The thing is, if you're a dick, you get bossed. If you go super aggressive, then people are going to turn on you. And usually, that's where the pit boss or, uh, you know, somebody else like the cell for, or, you know, some friends we'd be on the outside and we'd look for like the bullies and we target them.

Uh, did that make you the bully? The bully is the bullies. It is a, now I understand how a bully justifies their behavior. Like we look for somebody who's been a bully so we can bully them. It's like the socially acceptable version of a bully is like that's the route I go. It's like the mosh superhero. So do they, you guys just run in a circle or just blast each other? Yeah they vary so it's kind of funny talking about this stuff with you guys. But you guys wouldn't understand. You guys don't understand.

Yeah, there's the circle pit, which is, you know, you just kind of run in a circle and you kind of throw your arms and, you know, some people dance with it. It's like kind of like slam dancing, as they call it or whatever. You know, there's some concerts where, and I wasn't aware of this. The first time I went to like one of these like hardcore shows and venue hardcore is the craziest in terms of crowd involvement because they bring people on stage. Everybody's jumping. Like there's like, it's melee. Like people do like punch each other out and like throw blows and it's just like,

Whoa, uh, it's, it's like the straight edger kind of stuff. So you get these guys that are like, okay, we don't drink, we don't smoke, we don't have sex. We'll pass. Okay, obviously you're pissed off. What else do you do? You just beat people up. Yeah, so I avoid those shows.

But this was one of those, it's more happy, everybody's in a good vibe, but also aggressive. And you wanna body up on people. And it's more like, I would parallel it more to like hitting drills and like football or something where it's just like, there's just that, that, that contact. I crave that. It's like controlled aggression almost.

Yeah. It's like, yeah. It's like you, you have guard rails, but it's a safe outlet for you to kind of let a bit of that out. Is there a place that Sal can go to learn about this? Yeah, it's like you have guardrails, but it's a safe outlet for you to kind of let a bit of that out. Is there a place that Sal can go to learn about this? Yeah, I'll just throw him in. Yeah, he's like a YouTube video.

You know that was a course you could sign up for? Hey, my voice dropped, did you hear that? No, that sounded so weak, dude. Maybe there's another like, Sal kind of brain person that would like create a course for this. I want to hear, okay, so you said you blasted somebody. Yeah, I did. So what happened? How did that happen?

Well, it just kind of ramped up, like the music, like, so this band, I haven't seen them play in like well over a decade. They're one of my favorite bands of all time. And like I, so I had this like, I don't know, it was nostalgia and it was like, I was feeling it and like, I just couldn't help it. Like I just like told Kyle, I'm like, see ya and just ran in there and just kind of went after it. And there was a guy that was like going the opposite. So he was doing like the opposite direction that everybody was, was moving.

Oh, and some people breaking the rules. doing like, uh, the opposite direction that everybody was, was moving. And some people breaking the rules. Well, some people do that just for conflict and just to try to be like, you're asking for it when you do. Yeah, he's asking for it. And so, and he, and he was a big dude, like really like a muscular dude. Did he have a shirt off? Uh, he had like a tank top on, I think. They look like, like, what do you mean by big, like bodybuilder ish?

Yeah. You're like big muscles top on, I think. Did he look like, like, what do you mean by big? Like bodybuilder-ish? Yeah, like big muscles. Oh, of course. Like big, puffy muscles. Big, fluffy. Big balloon animal. Jesse wanted to find out how functional those muscles were. Well, I just wanted to see. Pussy.

You obviously work out, right, bro? So... Let's see if this feels like the Nautilus curl machine. So he's just doing this kind of thing, like marching against everybody and kind of punking these kids and these people. And so I don't know. Like, you know, it's like, ah. OK, so it just came out. I want to see how this works.

OK, so the circle is as big as this room, probably, about this room size. Yeah, probably. Yeah. So it's about this room. Let's say it's moving clockwise. Yes. And there's this guy. And you see him across the circle. And he's good. And he say it's moving clockwise. Yes. And there's this guy and you see him across

the circle and he's... And he looks like... Yeah. And I just like kind of beeline to in. I'm going around this way. He's like right here kind of walking his way and I see him coming up and he's just like this. And he looks like a physique competitor. He looks like he does. Like Adam's competitors back in the day. So I mean, I didn't do a whole lot. Like, I didn't, I don't know. I just, here's the thing. So he got close to me and then I just like, I just do what I do. And I got down, you know, just enough so I had leverage. And then I just kind of came up and threw my hips into it.

Did you three point stance his ass, bro? I just, I basically just launched him. So I got underneath him and then just boom. And then, uh, gave him some snap. Like I was doing like a clean or something and just boom. And then, uh, he flew probably like, you know, five yards or so on his back. I just, I felt so good about it that I just kept going and I broke code, which was like, if you do that, you gotta like pick them up and have them keep

going. Cause I wasn't doing that to like herd him or anything. I was just like, you know, I was like, Hey bro, you want to go the wrong way? Here's, what's going to happen. Yeah. Kind of a thing. And so yes, I actually went back and I like shook his hand. We hugged, hugged it out. Was he breathing okay? He was all right. He was wheezy. Now how often, I feel like alcohol, mosh pit, breaking rules, I mean it just sounds like a recipe for bar fights.

Yeah. Like how does this not always turn into a bar fight? Cause they're letting it out like this. Yeah, cause it's like controlled violence. So it's like. Yeah, but Justin, even it's like a controlled, controlled violence. So it's, it, it's like, um, yeah, but Justin, even like that situation right there, like that's how close is that to a

fight right there? You broke, it'd be different. You launch him and then you went over and you pick him up. Then it's like, you know why I feel like correct me if I'm wrong. I'm just imagine this scenario. If you start a fight in there, then everyone is going to get on you. Yeah. Am I right? So it's like, there's a code. It's self-regulated. Yeah, interesting.

So, and even then, somebody was like, oh, you should have picked him up. Somebody kind of voiced that in my ear, and I was like, oh, you're right. And then that's what drove me to go over and kind of be like, oh, sorry, bro. It's interesting. He's crying.

He wasn't crying. Why'd you do that? But yeah, that's the thing. For me, it's kind of funny, because I've had a few of these outbursts lately, um, where like, I just got really like, I've just been dealing with some of the darkness. I have a, so, you know, I told- Is he getting good sleep now? Yeah. Yeah, things are going too well. So I actually, like I was getting frustrated and I told you guys, like I

would have, I would send my son down to like beat up on the, um, on the punching bag as an outlet for him. I've actually had to do that quite a few times as of late. And I'm like, where's this coming from? But it's, but it gets it out. Like I'm like, it, it just helps me to, to process it and just get rid of it. Cause it happens to volcanoes, right? They let out a little bit of steam here and helps me to process it and just get rid of it because it happens volcanoes, right? They let out a little bit of steam here and there but eventually

Yeah, you know like it's I'm trying to deal with it man. Maybe we gotta do the 20-second oxytocin hug for Justin Yeah, yeah, I did it to my daughter. Oh yeah. She was squirming. No honey. I got to hold him for 20 seconds. You got 10 more seconds. Hold still. We got to let out the oxytocin. I'll freaking body you guys. Jess will fight you. Then she jokes around about it. So the whole day she was like, Oh, Oh, I just released oxytocin right now, dad. Oh, I just, I'm releasing oxytocin. I'm like, this is gross. You sound gross.

Hey dad, what releases your oxytocin. I'm like, it's gross. You sound gross. Hey dad, what releases your oxytocin? Yeah, we had a lot of fun though. That's awesome. I was glad that like Kyle like went because he was definitely like I didn't I had a very slim lists of like people I could even invite. One of my friends. I didn't even think he would go to that. I was like dude and it was because like I had introduced him to a few bands, and he was listening to all his working out. And so I was like, I don't know, it was a long shot.

I was like, hey, would you, you know, Would you want to go see this? Be cool about going to this? And he's like, oh yeah, I'll check it out. Yeah, he told me about it. He said he wanted to meet with me afterwards. Maybe he was going to talk to me about it. Hey, it's what it's just.

Hey, Justin. I'm a little concerned. Oh, yes. I don't know. I'm a little concerned this guy's going to shoot. This guy's one of Justin's. Hey, Justin's on. I'm a little concerned. Oh, yeah. I don't know. I'm a little concerned this guy's eating my shit. This guy's got a sharp fuse. He didn't do it, though, huh? No, I mean, yeah.

I don't know if he went in or not. If he did, I didn't see. So you'd have to ask him. But I'm pretty sure he did. I would never. I should have thrown him in. I was like, missed opportunity for me, because that's how I got introduced to it, is my cousin.

Just threw you in? Just threw me in. and I was like probably I've been in one or 13 you have mm-hmm and it's just like you said like everybody's moving around together it's so like and you're kind of like bouncing off it's not like I thought I was not supposed to throw out I thought was like you should you can shoulder and you just kind of I've seen people and I don't know I've seen some videos where they're swinging their hands well so that's more like the hardcore style they do these like wild, like we call it ninja pitting, but it's like, they just like, they just like punch and kick and spin and do crazy stuff

like all in place. So, all right. So it's obviously cathartic. The reason why people do it is if it's like a great release. Yeah, it is. It's for sure. Do you ever see girls in a mosh pit? Yeah. Yeah. This is below your mind. Yeah. If I was a therapist, I'd sit outside and just give my card out. Oh yeah. Make hella money. It's free appointments. Sit outside of one of those concerts to just be like, I got you. Come fix your trauma with me. Yeah.

Drug tests. Everybody. Yeah. I would imagine, I would imagine that,, uh, I mean it's, it's, it's cathartic. It's a release for people who feel like they can't let out whatever they're feeling. And because it's controlled, there's probably a, a camaraderie. Oh, total. Yeah. What's funny about it. Everybody looks scary, aggressive, like tattooed long hair. Like, I bet you the sweethearts. I bet you all of them. I bet you of the sweethearts I bet you all of them I bet you with girls are on the mosh pit I bet you know that they get protected they're like big brothers yeah everybody's just like yes this poor

girl just got flattened I've seen that before where they got where a girl goes down and the dudes like yeah everybody cleared locks so the pits kind of getting migrated around. So I've seen that. It's like human nature. It's like primal human nature. But, dude, I think it's grown in interest. Almost like you see girls squatting, deadlifting.

I'm going to bring us back to fitness. Thanks, Justin. Nice job there. Thank you. I know. I've been working on my transitions. But yeah, it's crazy. There's definitely been a lot more girls at these

kind of shows and events and even lead singers. You're seeing a lot more front women that they actually growl, scream. This band, Ethos, I think their name was, but they were a local band and I'd actually seen them at this last festival, but this girl was like, like really like guttural noises coming over and then like really like amazing pitched like singing in combo and I'm like whoa this is trippy. Do you remember when like I'm trying, him talking about this is making me think about like when I was a kid when I got like really frustrated, obviously Justin was a kid When I got like really frustrated. So obviously Justin was a kid who When he got really frustrated

He probably went out and did something really physical to exert that energy Like if he was mad his parents or like and so i'm trying to remember like do you remember what I remember what I did? Do you remember do what would you do if you when you were younger? And you were really angry at your parents or really angry at something like, how did you cope with that when you were a kid? So I'll use these words. No, hold on. You tried the dictionary. I had a problem with that.

I couldn't use my words. I'm gonna read all of L. All of it today. No, no, no. No. I'm gonna memorize all of the L words. Let me think about that. I would, see we used to do a lot of neighborhood,

we did do a lot of neighborhood fights and stuff in the neighborhood, but it was always, we had boxing gloves or one of my friends had the pads that, I don't know if a full back wears them, on their hands and forearms or is it on the back? And we would do stuff like that. I'm trying to think, did I ever get really frustrated and have to let it out, uh, physically?

Well, no, I, how would you cope with it? So I didn't, I didn't do, no, no, no. So I, it doesn't necessarily mean physical. It's like, how did you cope with it? Cause I didn't do physical. Like what I did was actually probably more on the meditative flow state. Like I would go listen to music. I would go put my headphones on. Yeah. Cry, lay in my bed, stare at the wall. Literally, I'd listen to like five albums, like back to back to back, and do that.

Or I would go down to the courts, and I would shoot the ball, just shoot and shoot. Well, I started lifting weights right around that age, right? Oh, so would you lift? I was 14 when I started working out consistently. That's right around the time. So you would get all that anger.

Yeah, so I was lifting, and I was overdoing it, right? Cause I was a kid and I didn't know what I was doing. Lifting helped a lot. So I would go out into my backyard and I would work out for two hours. I mean, my workouts used to look like the encyclopedia of bodybuilding, Arnold's encyclopedia. And I would literally go through the list of exercises

and I would just do every single one that could do and I'd be out there all day I picture Doug being more like Justin with like the angry chimp side Do you remember what you how you used to cope when you were angry at your parents when you were younger? Do you remember? Besides punching holes in wall. Did you do that? Were you a whole wall? Okay I just go stew, you know, probably in my room. I was into art and things like that and reading comics. You colored coloring books and stuff? Yeah.

So you draw people's heads. We had no TV, so I just had to go to my room and entertain myself. You were scrappy too, you said. I was, well my brother was six years older than me. And so I got into a lot of fights with him. You said you were a chubby kid too. I was chubby, yeah.

And my brother, yeah, he would hold me down. So I had to learn some skills to try to maneuver. But that really helped on the playground. Cause when the little kids would call me fat, so if I could catch them, that was so funny. I would destroy them. You were, I bet you were adorable. You were probably the cutest little child I've ever had. You know what I mean? I was, I was so cute. You were, I bet you were adorable. You were probably the cutest kid.

You know what I mean? I was, I was so cute. Kids were rounder. I can picture him right now, I just squeeze the hell out of him. Just feed him muffins. I can get some pictures, I have to show them to you. Oh, I wanna see them.

You know, back in the day, you know, kids now, if they get in a fight, it's a big trouble in school. Big trouble. Yeah. They spell them now, right? Oh, when I was- Like back in the day, you had like strikes,

you could get away with muffle fights. Sometimes the teachers, sometimes it would just break us up and they wouldn't do anything, or they'd back in the day, you had like strikes. You could get away with powerful fights. Sometimes the teachers, sometimes they would just break us up and they wouldn't do anything. Or they'd just tell our parents, hey, you know. I got in a lot of fights with kids too, but not for those reasons. You know, I got, kids started fights. I got into fights because someone either picked a fight

with me or I had friends that started fights. And then I was- I couldn't stand, I could not stand seeing kids get picked on. I don't know what it, you know what it was, I know what it was, I did therapy on this. I have younger siblings and I was parentified so early that I was very protective of my siblings

and then it extended out to anybody who I felt. I had the exact same issue. Mine was like my friends, I was protective of my friends, of my group of friends. That's right, cause you're the oldest too. Yeah, so I had that same issue. So if I saw someone getting picked on, like I remember, I was in fifth grade,

I saw this kid, he made this girl cry, he was calling her, I don't remember what he said, but she was crying, I think he was talking about her glasses. And I walked up to him from behind while he was making her cry, and I just, you know, right between his legs, kicked him in the nuts. Ooh!

Yeah, as hard as I could too. Whoa and that just cuz I couldn't handle it couldn't handle seeing that you know I think it was cuz I was I hate I actually hated to fight but no it's controlled I hate it I hate it but I was the first to defend a friend so if somebody picked the fire my. But I was the first to defend a friend. So if somebody picked a fight with my friend, I would be the first person to go get them before anybody else did, but I didn't like it. You know, it wasn't because I liked it at all.

No, I hated it too. I get nervous. But anyway, all right, I'm gonna take a left because I wanted to talk to you guys about, do you guys know what PFAS are or P-F-A-S's? P-F-A-S. PFAS. P-ASs? PFA? PFA? No, it's poly, you wrote it down for me, polyfluoroacryl substances.

These are chemicals. No idea. Known as forever chemicals. Okay. We started to read up about this. So you hear me, you've heard me saying on the podcast before, Xenoestrogens. So these are chemicals that have like a kind of a weak affinity for the estrogen receptor, meaning they do activate the estrogen receptor to an extent. But over time, they can

cause estrogenic effects in the body. They can cause hormone disruption. And especially these category of chemicals have been shown to cause certain types of cancers, like increases in breast cancers. They're called forever chemicals because they take forever to break down. So once they're in the environment, once they're in your body, whatever. They just hang around. And they find them in a majority of women's breast milk, in a majority of men's testicles, hormones, they find them in babies, they find them. And they're in, these chemicals are really good

at repelling oil, water, grease, and stuff like that. So the biggest offenders, nonstick pans. Nonstick pots, nonstick pans, which, you know, we're working with these new partners right now called Our Place. They make, you know, cooked iron. Cast iron, but covered in ceramic. Yeah, it you know, cookware. Cast iron. Cast iron, but covered in ceramic.

Yeah, it's awesome. So it doesn't stick. So it doesn't stick, and you get the benefit of the cast iron. But you know, it gets the nice even heating of cast iron. Yeah, I love cast iron. The longevity of cast iron. Yeah.

So the ceramic coating prevents things from sticking on it, but it doesn't have these chemicals. Now why, you know, I think it's important we work with these people is because people in the fitness community are some of the highest users of non-stick cookware. When you see people prep food and all that stuff, it's always non-stick, always, always non-stick because it makes it easy.

So I thought it was important that we work with a company like them. When we started, it was so funny, we were up in Seattle for my family's thing, and we were actually talking about the brand. And I had two of my family members already were purchasing from them. It's really nice stuff.

Yeah, yeah. I didn't even. It's very high quality. I didn't find out about the brand until they had sent us some of the pots. And then, of course, we worked out the partnership. And then I was talking to them about it. They're like, oh my god, that's my favorite cookware. And I'm like, oh wow, that's good to know so but I love it

I mean we we switched. I don't know how many we got rid of all of our I'm trying to think of where and when I cook on something that's not cast iron I mean I cook almost all I know most things are cast iron. Yeah I even like just the whole cleaning process of it I think it's easier to clean and to maintain and take care of anyways too. So you know cast iron in general is just the longevity of that is so crazy that you have families that will pass on cast iron pots and pans because they just last. They last forever. Yeah. You know very sturdy but yeah their products are really good and they have that that nice coating so you don't have to worry so much about you know the stick but when

you look into and I implore our audience look into these chemicals where you find them there of all the environmental toxins that we get exposed to these are the worst ones and like there's they're bad they're so bad that even our own government agencies say these are bad but you know they don so bad that even our own government agencies say these are bad. Which, you know, they don't say that about everything. So, okay. So, and is it like, do they, where else can you find them? I know obviously you find them there, but like, is it like in any kind of spray or anything or any kind of plastic?

Yeah, you'll find them in, if I'm not mistaken, receipts will have these types of chemicals, waxy, the waxy feel to things. Oh, that's right, yeah. And then if you have anything that repels water, so a special jacket or whatever that beads up and it's got some, and it's like, wow, look, there's no water or whatever. Oftentimes they use these chemicals.

Yeah. You know what I'm talking about. It's interesting, I watched a movie not long ago, came up in my feed called Dark Waters. Yeah. It's a 2019 movie with Mark Ruffalo, and it's about them suing DuPont over Teflon. And it's quite a remarkable story,

how they were just poisoning people with these forever chemicals. And they eventually won. That's the one where the cattle was dying off and everything in the whole town. A lot went bad before they even. They're bad news. Yeah, they're really bad news.

It's wild when something gets market share and then news comes out that it's potentially bad. Because they have a lot of market share and the influence that they have, it often takes a long time. Oh yeah. You know, the FDA just banned BVO. What does that stand for?

Bromide. Oh yeah. Look that up, Doug. Now, I've been hearing from the health and wellness community about BVO for a long time, and you're seeing wellness products that say no BVO, no BVO, right? FDA finally banned it, and that's years later.

Years later that they're finally banning it. In the meantime, people have been consuming products with these sodas and drinks and stuff, have it in there. Yeah, what's the qualification? It's brominated vegetable oil. Yes. Which sounds horrible. Well, no, some people are like,

oh, it's vegetable oil, what's the big deal? It's just oil. No, it's- They put it in soft drinks, yeah. Yeah, yeah, it's to prevent, I think, certain flavors from separating, so it keeps it all uniform. What do you think we're going to have as far as the best way to measure the benefits of you eliminating that?

Do you think that we're going to have enough cohorts of people that went BPA free and didn't do any of that stuff for an extended period of time, and then enough people that, oh, I don't give a shit, I'm gonna cook away on my Teflon and all this stuff, not care about nothing, and compare them, are we gonna be able to really do that? The problem is is that the timeline is, humans were really bad at long timelines. We're not good at it. So if it's like, it takes 15 years,

people don't, almost don't even care, even if you show them. They kinda don't care. It's when the timeline's short that people can get fearful and say okay, but if it's a long timeline, like okay, over the course of your lifetime, your cancer risk goes up by X percent or whatever, then people, whatever, don't care. I mean, we did a good job with, kind of, I guess,

with cigarettes, and it's tied to cancer, because that's not overnight. It's not like you go smoke a pack of cigarettes and you get cancer the next day. It's, but we did enough, we did enough in that department where we moved the needle a little bit. Because we actually had a campaign to inform the public and scare them a little bit.

That's why, you know, I mean, look. They showed those pictures on the back of the boxes. Wasn't that a whole campaign at one point? I know they did in Europe. You ever see what they look like in Europe? Gnarly, like where they had like the. They still do that I think. I think they still have a little nasty picture

on the side of the cigarettes like that. You had emphysema pics and like the real, like the ones where they have like the little breathing You know even with even with cigarettes, so I'm gonna be careful with how I say this, right? The ink so people when you think of cigarettes What do you think of like the worst thing like what happens if you smoke cigarettes lung cancer lung cancer? The actual data it does increase your risk of lung cancer. That's a huge number that people think It's actually not a huge number at all. It increases it enough to where it makes a difference, but it's not this massive number. But that doesn't

tell the whole story. Smoking cigarettes increases the risk of all chronic diseases. Yeah, if you go to like an insurance company. It's all kinds. Yeah, if you heart disease, it's everything. Blood clots, it's everything. Yeah, it exaggerates it. But they used lung cancer as a way to really scare people because that's scary. That's the scariest one. It is. Well, and is it because of the other things

that are attached to that person? Like a person who smokes cigarettes is also less likely to go to the gym, less likely to take frequent walks. Oh no, they've isolated it. Okay, so it's been isolated. Oh yeah, they've done, yeah, they've controlled the shit out of it.

Okay, okay. Yeah, it's not good for you at all. Because remember, like I talked about this in old episodes that for a long time they thought drinking coffee was bad for you because they didn't control cigarette smokers. Because especially back in the 70s and 80s, people who drank the most coffee smoked cigarettes.

Apparently it's a good combination. It was peanut butter and jelly, yeah. That was the combo back then. That's what you'll see all about. You guys end up watching Inferioso yet? Did you guys watch it yet? No, you mentioned it. Yeah, I need to watch it. You's what you'll see all of that. Do you think any of you guys ended up watching Inferioso yet? Did you guys watch it? No. No, you mentioned it.

Yeah, I need to watch it. You know what I did watch? What? I watched Worst Roommate Ever on Netflix. Oh, you watched it. I saw the preview. We were gonna watch that. Bro.

Worth a watch or what? Yeah, so each episode is a different story. Yeah, different story. I saw that. So I watched the first one. Oh my God, bro. There's this woman, I'm gonna tell you what it was about, so spoiler alert, right?

This woman was 22, just got divorced and, you know, made this friend becomes best friends with this girl two months later. Like let's, let's just be roommates or whatever. And they become totally close, right? Good friends. The story continues. And I don't know how much long, longer later, a year or two later, this other girl, there's signs she becomes jealous.

Like whenever she tries to be with other friends, she gets jealous. If she gets a boyfriend, she acts kind of bitchy. Her other friends are telling her, I think she has a crush on you. I think she likes you. So that became maybe the theme. Nonetheless, she stuck around. They were good friends. Then she gets pregnant. She ends up getting pregnant. The guy takes off. So she's kind of like, and she slipped a disc at the same time. So she can't work and she's pregnant.

So now she's dependent on this woman to help her to take care of her. It's like misery. Oh bro. Then it starts to go, it starts to get weird. It starts to get really weird. This woman is taking care of her, the, the, their back gets worse and worse and worse.

She has to take all these painkillers over time. So this other roommate starts taking care of her kids, starts taking her kid to school, starts doing, she gets a letter in the mail one day that, where that her roommate is fighting for custody of her son. What? Oh my God.

She's like, excuse me? She calls her up on the phone. Are you trying to get custody of my son? She goes, yes, I am. And then hangs up on her. So of course she calls 911. The cops call her back and say, she has a restraining order on you and in the report it

says you're abusive to your child and that you're addicted to painkillers. She's like, excuse me? So for 10 days she didn't get her kid. The police investigator, then they come out and they realize, oh, you've had seven back surgeries or whatever. This woman's obviously crazy.

Give her back her kid. So she moves out, but she has no place to stay, no money, ends up going in one of those like centers. Her son, by the way, is autistic. So that adds a spin to this. So she separates from this woman living in this place. Her kid misses that woman because she created a bond. She needs help or whatever.

Gets in contact with that woman again, that woman apologizes. By the way, as you're watching this, you realize you also got a problem. You've got, you're in this crazy, abusive relationship. Right, right. And she's coming back. Yeah.

Moves back in with her. And then it gets real crazy. She needs more surgeries. Okay. And, and this woman's in charge of cleaning her, her wounds and stuff. And so while she's cleaning her wounds, so she's telling the story.

She's like, you know, and she would like rub my wound because it was on her spine. I'd be like, what are you doing? She's like, well, I'm just checking it to make sure it's okay or whatever. And then it started to hurt. And she's like, does it look okay? And she's like, yeah, you're fine. Well, anyway, it gets so bad. She's in bed. She can't breathe because the swelling is pressing on her neck. Calls an ambulance, goes to the hospital. Doctor looks and goes, this is the worst infection I've ever seen. It was MRSA. So then she's in the hospital this whole time, goes back, hasn't figured out.

There was the, it was a roommate. Yeah. Cause it was obviously her. Goes back and then she has these weird episodes where, uh, she passes out and wakes up in the hospital and they check her blood sugar and it's like 10 or 13. And this keeps happening. They can't figure out why her blood sugar would crash so hard. She just can't

figure it out. What's going on or whatever. Anyway, by the way, this is over the course of 15 years. Oh, God, that long? Yes. Over the course of 15 years, they've been roommates and stuff. Horrible. She's having these repeated episodes where she ends up in the hospital. Can't figure out what's going on. Finally, her roommate gets caught on the dark web trying to buy Versa, which is like Mercer, but worse. This is like you get infected with this, especially if you're

immunocompromised, you're going to die. So the, so the FBI investigate this, see that the roommate is on her, cause she put her on her insurance policy that she's could potentially be the custod potentially be the take care of her child. Like, oh, we have, this looks like a motive. So they go in and they start interviewing her and they're like, your roommate bought Versa and we think she was trying to kill you.

She's like, no way, that would have never happened, whatever. And then they're like, well, we've seen some other purchases that she's made on the dark web and then this woman used to be a nurse. She goes, did she buy insulin? And they're like, yeah, insulin and benzos. So she was shooting her up with insulin in the middle of the night after she would drug her with the benzos to get her insulin to crash.

And then she was planning on poisoning her with this crazy story over like a 15 year period. Damn dude, the whole thing was so crazy. Make you never wanna have room. Stressed out dude, I'm watching, I'm so stressed out. Did you guys have a lot of roommates? Did you do, Katrina and I were talking the other day about my place and I was like.

You had a lot of roommates. I did, I think we had like, I think we counted like nine, like nine different roommates. Wow. Yeah. I had a lot of different roommates that live, I mean, I had that three bedroom house and I had for almost nine years, eight, nine years. Were they all good?

No. No, no. Oh yeah, the one dude that was doing drugs. Yeah, I had the one guy that was like a friend and coworker that was doing cocaine in the room all night and I had no idea. I like, I was so, that was young. I was like in my mid twenties.

So I was pretty, I think at that time in my life, I'd only seen cocaine one time before that and didn't know any of the signs, right? Like bad breath and restless and up all night, like all these things. You thought he was energetic. Yeah, yeah, no. Looking back now, I remember I'd wake up to go pee

at four in the morning and he'd be like in the living room playing video games. And then we'd be up at six o'clock in the morning to go to work and he'd be in the car video games, you know, and then we'd be up at six o'clock in the morning to go to work. And he'd be like in the car with me. And then his breath was so bad. Like it would stunk the whole car up every morning. And I remember it being so bad that like it was, I was like, man, I'm going to make sure this guy's brushing his teeth. I remember watching him brush.

He's brushing his teeth. How does it stink so bad? Right. So all these signs like from a coke habit that you, I didn't know about when I was that age. And so it wasn't until I saw all the straws and the razor blade marks and after he left that it all came together for me. Then I had another roommate who used to leave his half eaten dishes under his bed.

And that didn't come out until he left also. And I'm like cleaning up his room and there's like pots and pans from like eight months before. I know just we like, how does that even happen? Why? How long does it take you to wash your pot? He was a fitness guy too. He was a buff fitness, good looking dude that had chicks over all the time and stuff like

that. Yeah, yeah. Totally had game everything. Like, so it never dawns on me that this dude is this much of a slob. He is a slob. Until actually leaves. And I'm pulling out pasta and chicken dishes that were half eaten in cast-iron.

Yeah, in skillets under the bed and plates that were dirty in his closet. Just like, how does that? And the only thing I could think of was, you're such a slob. You don't ever clean the up. Then you have a girl come over and just be like, oh, put her in the bed. Forget going out in the kitchen.

You know what I'm saying? It disappeared. Yeah, yeah. I mean, it's like a, I think I had a 1700 square foot house. It's really not that far of a walk to the other side of the house where the sink was. So I had that for, those were probably the two worst roommates.

But my first two were my were one of my best friends and my cousin that when I bought the house, I bought it and it was a little bit more of a stretch than probably I could afford on my own. But I knew I had my best friend and my cousin that were going to rent rooms. So I was like, okay, I can afford, I can take this on because I'm renting rooms. By myself, that was a lot to handle. Probably would take up all my money, so I wouldn't be able to do it.

And they both bailed on me within the first six months. And so that, even though they didn't do anything disgusting or bad at the house, my first two roommates basically screwed me. I only lived, because remember I got married young. So I moved out and I only lived out on my own for Less than a year before I got married and then lived at the time with my my wife at the time So before that my roommate was

Well my first mentor Don Don and I lived together, but we were so similar like we and working together That was probably a good environment. Oh, it was just, that's all we did, bro, was work and just. I was always envious of Mark, my good buddy. There was four of them that lived together in this big. This hardcore dude. They were all GMs.

Yeah. And I was always so jealous of that environment because we had that wherever we were. Oh, we had the classic, you ever seen the memes where it's like a dude will totally live in a place like this? It was like a fold-out chair. Oh yeah. A TV, two mattresses on the memes? Where it's like a dude will totally live in a place like this. Like a fold out chair. Oh yeah. A TV, two mattresses on the floor.

Just a mattress only. No, the best that has ever been displayed is in the movie Boiler Room. Yeah. And the guys roll all over, pull up in their Ferrari. In their house. And there's like boxes out, and they're like one couch, everyone's on the TV.

I forgot that scene. Yeah, yeah, it's such a great. One picture, a poster. It's such a great scene that you get totally related. Now you went to college, you had to have roommates there. I had a bunch of living experiences, yeah. You have, huh? Yeah, so's such a great scene that you get totally related. Now you went to college, you had to have roommates there. I had a bunch of living experiences, yeah. You have, huh? Yeah, so the first one, because it was a commuter school,

San Jose State was a commuter school. So I spent the first year at my parents, and then ended up the second year, one of my friends was living. He basically went into this fraternity house and became a pledge. And he's like, you know, we have these extra rooms that they're just trying to rent. And so you could actually probably stay with me and be my roommate and then live in this. So I did it because I was just like,

you know, I didn't want to live with my parents and like, I wanted to hang out. And it was like, so I was in a fraternity house, but I wasn't in the fraternity. It was such a weird dichotomy, but he did that. But it was like, I actually preferred it that way. Cause I didn't have to like do any of the, you have to play nonsense. Yeah. I was just, I was just there observing and then like sometimes they bring me in for like the hazing and all that. Like, so I You're like, I'll help out for that. Yeah, I'll help out.

Yeah, the bullying me is really like, you know. I was like, this is fun. There's always that, isn't there like a gay undertone with half the hazing? It's always kind of like, all right, pull your pants down. Depends on the fraternity. Yeah, dude, so what are you guys doing? I think it's just guy stuff.

That's like, that's something that happens to us in our teenage years, you know? All this stuff. You know what's funny about that? I think it depends on how like repressed- That's what that happens to us in our teenage years. You know, all this stuff. You know what's funny about that? There's, I think it depends on how like repressed. That's what I'm saying. But I would say I saw that more in the Midwest than I did here in California. More repressed. Yes.

In terms of like, you know, when I was at the Christian school, it was like, that was like every innuendo, every joke. It was like over the top. Everything was gay, this, like, mess with you this way. And I was like, hmm. But anyways, so yeah, I lived there for a while and it was like, it was wild and it was dirty and there was cockroaches and it was like, I was like, ugh, I gotta get out of here.

I ended up, a couple of guys, the older guys, like we ended up like deciding to go off campus and then live somewhere. So I lived there and that was where I told you guys about this like really tall guy. He wanted to be a WWE star. He had like really long red hair, crazy red beard. This guy Nate and he had snakes. He was just, I don't know if he like idolized Jake, the snake or what? Nate, the snake. Yeah. I don't know why I never put that together. But he had like book constrictors,

you know, he had like pythons, like, oh wow. He had like probably 20 snakes in like full size, like, and he would feed them on the schedule. I went in there to watch. He came with the house. At first I thought first of those kind of cool because I was like, oh wow This is wild, you know, but then that was my black mamba went missing you guys just yeah that happened Yeah, one of his pythons kept was notorious for like working its way out of the top and

When I was working at Bucatibepos and I came home late that night, had the lights off and then I opened the sheets and then I turned the light like back on this python came up from my pillow and it bit my arm. And I was like, yeah. And then I just like threw it and then Nate got all mad at me. He's like, don't hurt it. Don't hurt it. I'm just like, get your snake. Oh my God. Don't traumatize me. It freaked me out. Yeah. Like out of nowhere, a snake bites you. That's crazy. Yeah. And there was a Python. It was, it was a little trauma. Was it a bad bite? Well, you know, they have little teeth and the guy bled, but it wasn't a big deal,

but it was, it was a creepy. Yeah, like imagine the for the next 10 years climbing into my bed. I'm like, do you always take the sheets off? So that so when we lived in I always check when we live when we were kids, we lived in Don Pedro, we used to get scorpions all the time. And I laid your shoe. I laid it. Oh, yeah. On your towel in the shower, like I've ever been stung by one. Yeah, I laid in my bed and it was in my bed it stung me on my back my how long there's a scorpion on my bed and so painful how yeah what is the was it look like afterwards like a bad bee sting okay yeah it's like a bad because these weren't like the Texas ones you know it was like a sucker this big I mean he was maybe maybe that big

well the smaller ones are usually the more venomous like I don't know I've only been stung by those ones, so I have nothing to compare to. That's when Adam got his sweaters. That's when you got a superpower. But it feels like a wasp stung you or a bee stung you. I'd say it's close to that. That's not bad. Yeah, it's more, again, like freaking out. I'm getting in my bedsheets, and now I've got to think about there could be a scorpion in my bed.

Yeah, I didn't even know that was a variable. Yes. I was like, ugh. That's right. You don't expect a snake. No, that was not fun. Yeah, I was not even know that was a variable. Yes. I was like, oh, that's right. You don't expect this Was not fun. Yeah, I was not happy speaking of beds and stuff The sleep-aid system that we have we had an extra one in truck. Yeah, I want to give that zero snakes I want to give those snakes that I want to give that one to Vicky. Oh, you're a girl like that You know why so she was talking to me poor you guys know very you guys know Vicki. She's the one that cuts our hair and

everything, gets us ready for the show and she's so awesome. She's so, she's like super trooper, hardcore, like I'll just push through. She was telling me she's been having really bad sleep, sweats at night, lots of stuff going on. Well they had their, I think their AC unit went down. So I'm like dude you got to get the sleep, the eight sleep and so I'd like to give that to her, I think their AC unit went down. So I'm like, dude, you got to get the sleep, this eight sleep. And so I'd like to give that tour. So I think it'll really help her out. I, I've, I reached a new, I was talking to my buddy who also is like, this is, he's like, he was super interested, but he's like, man, that's really expensive.

And I'm like, you know what? Like I get it, right? I know it's not a cheap investment. I'm like, but if you actually sit down and you do the math on what you can keep your thermostat at, and I said, I hadn't at that time, when I'm having this conversation, this was when I went to universal, I said, uh, I had pushed, I, I can now let my thermostat get to 73 at night. And that thing, I sleep like a baby fully covered, by the way, just gives context. Normally you would have your thermostat at 65. Oh yeah, yeah.

If I'm, and you guys know when we go traveling, I put the thing all the way down to 55, as low as it'll go to cool the house and run it all night long. So the fact that I could let it get up to 73, and I said, and honestly I said, the only reason why I know it's 73 is because that's all I've allowed it to creep up to.

I haven't even tested to see higher. So, well, while we were in Universal, what happened? We got hit with that heat wave, right? So my house got all the way up to like 90 something degrees. And so even when we got home that night, I couldn't get it all the way cooler than like 76 degrees. But my eight sleep has been running consistently like that. And so I get in that thing and sleep 76 degrees in my house

and slept just like it was 50 something degrees in there. So I really got to get better at allowing the temperature to get hotter in my house and not run my AC so much because as long as that sleep aid is running, I can let the house get way warmer. And that if you calculate what little or how much less you're running your AC over the course of a year or two. Plus it's plus it individualizes. It individualizes the temperature based off of your sleep patterns, which I think, this is the only sleep system that does that that I know of.

I don't think anybody else has an AI that goes in there, watches your REM stages or pays attention to how many times you turn the bed, move, whatever, if you snore, and then it adjusts the temperature according to, and it's got two sides. So one for you and one for your partner. Yeah. So awesome. Yeah, cool stuff. Anyway, speaking of, we brought, we talked about chemicals early. I have to bring this up. I have to bring this up on the podcast. We talked about this yesterday. Doug, I want you to look up, because it's a real thing. First type in cold war and then gay bomb.

Cold war, gay bomb. So I've talked about stuff like this. This sounds so absurd. No, this is real. I know, I know. That's why I was laughing. During the Cold War, you know, there were nukes pointed at us. We had nukes pointed at the Soviets and so all options were on the table. Nothing was too crazy. They went through, because it was just, at the time everything was so scary. They literally worked on, they literally worked on a non, it's right there, non-lethal psychochemical weapon concept.

This was proposed by the US Air Force that you would drop on the enemy, or spray on the enemy, to make them sexually attracted to each other. This is real? Yes, look! It's called the gay bomb? the enemy or spray on the enemy to make them sexually attracted to each other. Is this real? Yes. Look.

It's called the gay bomb. They call it the gay bomb. No way. And listen, the idea, this is what it literally says. The idea was to cause confusion and panic. What's happening to me? Yeah. And to encourage them to drop their weapons and trousers. The weapon was intended to influence morale

rather than cause death. It was advocated as a humanitarian weapon. Yeah. What? That's a real concept. Sounds like you would have created peace. What was in this thing? They looked at pheromone technology

and stuff like that. I mean, they didn't disclose all of it. Big old estrogen bomb drop on you or something? I mean, that's not gonna make you gay, right? I don't know, that's why I'm like, what do you drop? I have no idea what you drop on somebody. The Alan Jones bomb?

I'm just throwing hormones out. What do you drop on somebody who turned gay? I can just picture the soldiers, like they're all getting ready and it's like, ugh, you're the enemy, but, ooh, dang, you really know how to move. John, you know what I'm saying? Like, when does it kick in, you know?

It's like... Bro, actually. It was in 1994, wasn't that long ago. No, no, no, that's when they I think came out with it Proposed in I oh my god. Hold on a second. I was wrong. They proposed this in 94 Yeah, this wasn't during the Cold War at all Yeah, this was recent bro. What the hell? They're trying to do

Create a warm war Did we have the Iraq war? recent bro desert storm. They were trying to do this. Trying to create a one more. Hold on. That's right. Did we have the Iraq war? That's around that time. Wow. Wow. Wow. Anyway, I can't believe that's a real thing. I wonder if it's one of those things too, where they figured it out. They're like, nah, we stopped, but they got it. Explain a lot of things. Hey, come over my house. I'm having a party. There's just dudes here. You'll like it, trust me.

It'll be fine, bro, don't worry about it. Hey, I have a shout out today, so. Just stop it, stop it. You should never went there. You should never went there. Whoa, Jessica. Like a disco ball just comes out of nowhere. He's got good dance moves all of a sudden.

What's going on? Glitter everywhere. I wanna know what it looks like. Was it shaped like a big penis? Yeah, I know. He's got good dance moves all of a sudden. What's going on? Glitter everywhere. Was his shape like a big penis? Yeah, I know. That's what I'm saying. Big old goop. Oh my god. OK, let's move on.

That's a shut up. Doug's like, please get to the shot. He started it. Please get to the shot. I have a shut up. I have a shut up. So I found this clip that had gone viral. I want to give credit, I believe to Lewis Howes, I think it was on his podcast. I shared it

with you, Sal, first. The guy's Instagram is Iamscottdonnell. I am scottdonnellnospace. I like this guy. Yeah. Really good. Yeah, he has a lot of family raising kids type of content and you know, I'm barely learning about him. So, you know, from what I've read so far, from what I've watched so far, really like his content, I invited him on the show. So we'll see if his team gets back, gets back to our team and hopefully have him on the show. But definitely looks like a pretty good follow. So for all the parents or soon to be parents, maybe out there. I went through all of his, he sent me his Instagram.

Good stuff, right? Yeah, really good. Yeah, yeah. I thought several clips, I was like, oh, that was really, really good advice. So enough for me to reach out almost instantly to invite them on the show. So give them a follow.

It's a, I'm Scott Donald. If you eat a pretty clean diet, not a lot of processed foods, if you work out, or if you eat a low carb diet or a a lot of processed foods, if you work out, or if you eat a low carb diet, or a keto diet, you work out a lot. You probably almost definitely need to supplement with electrolytes, especially sodium. Believe it or not, supplementing with electrolytes

in the context of what I said, will improve your performance, your pumps, your recovery, your cognitive performance. Anyway, there's a company we work with, Element T, L-M-N-T, or Element. They're the best electrolyte powder you'll find anywhere. It's got the right amount of sodium, no artificial sweeteners, and no calories, no sugar.

Go check them out. Go to drinkelementt.com forward slash mind pump, and you can get a free sample pack with any drink mix purchase. All right, back to the show. Our first caller is Nicholas from New Jersey. Nicholas, what's happening? It's going on, man. How can I help you?

How are you guys? Good. How are you guys? Great to speak with you. Uh, basically, uh, what I mentioned in the email is, um, 48, um, about 5, 11, 240. Um, diet's not the greatest, but I do work out a lot. I do jujitsu, uh, twice a week. I just started my black belt a few months ago.

Nice. And when I'm not in the gym, when I'm not in the gym, I'm, uh, probably working out three out a lot. I do jujitsu, uh, twice a week. I just earned my black belt a few months ago and when I'm not in the gym, when I'm not in the gym, I'm, uh, probably working out three days a week. As far as programming is concerned, I don't have any, I pretty much cherry pick workouts, uh, to challenge myself. Um, it'd be, uh, I'll, I'll go run two miles. I'll do, go to the park and do aweight, you know pull-ups dips all that stuff I'll do some strongman stuff

And I'll even go into the gym and do some barbell and dumbbell work But I guess the reason why I'm calling her wandracle is I guess I'm sort of chasing numbers I guess you could say and I'm almost gonna be 50 and my deadlift right now is around a low 400 Between like 415 and 435 and I was just wondering Of any advice if any if it's possible to hit 500 or 505 But before I'm 50 by the time of 50 so I guess it's like a goal. I've said of mine Yeah, well if you're getting a low 400s with a crappy workout like that. Yeah. Yeah, you got You're not following any programming at all. I mean, it's not, I've tried in terms of the dead lifting.

I've done five, three, one, Jim Wemmels five, three, one. I've done, uh, I think, uh, uh, what was the name? Uh, Ed Cohn's, um, uh, deadlift workout. It just seems like I'm plateauing. Yeah. Well, you, were you doing those? Were you doing those while training jiu-jitsu? Oh yeah.

Yeah. Yeah. So that's, that's what I mean. So when you follow programming, like Ed Cohn, for example, is one of the, by the way, people don't know he is, he's one of the greatest power lifters of all time. It's meant to be followed by itself. You're not meant to add any other high intensity style of training or whatever. And, you know, I don't even tell you this, you

know, you've been training jujitsu for a while, but it's not, you know, it's not like going for a walk. So, uh, it's definitely going to take away from or overwhelm your body's ability to adapt when you combine it with a program, uh, designed to be run alone. Okay.

So what you need, yeah. So what you need to do is, is follow programming that would be okay to follow while doing your jujitsu and some of your running. Maps and a bulk once a week or twice a week max. Yeah. Or even maps 15 would be perfectly fine. Yeah. I think maps 15 and follow the barbell version I think would be

perfect with what you're doing. It basically looks like this about 20 minutes a day. Uh, most days of strength training. So you're going in the gym, you're doing. It basically looks like this, about 20 minutes a day, most days of strength training. So you're going in the gym, you're doing about two exercises and that's it. But in combination with your jujitsu, I think it's the perfect combination. And I think you're not gonna have to worry

about pushing your deadlift. I think you're just gonna get stronger by following appropriate programming like that. Okay, all right well I appreciate the advice guys so you're saying maps anabolic 15. No no no it's called maps 15. We'll send it to you. We'll send it to you. I'm sorry I'm sorry I was confused. I'm at maps 15. I apologize I was mixing it too low. Yeah no worries so it's maps 15 do the advanced version and continue doing your jiu-jitsu and don't do any more. So this is going to be your challenge.

Your challenge is to not try to do more because what you're probably doing now. That's what's getting in the way. Yeah. Yeah. What's getting in the way now is you're kind of training what you can tolerate, but you're not training what is optimal.

Optimal is less than what you can tolerate. Right? So I think that you'll see your strength will start to go up. If your strength is going up, you're doing the right amount. Um, and just, just follow it as it's laid out. Obviously you could devote all your time towards more powerlifting and that would move the needle quite substantially. But you know,

you're passionate about jujitsu and you know, you got your black belt. So it's, this is the one way we could sort of try to weave those goals in there while you're also doing your thing. I really think it's a I think the answer is easier than you think. I think that you're gonna get your 500 pounds. I feel pretty confident in that.

Simply just having something laid out for you that is appropriate to what you're currently doing. And either MAPS 15 or MAPS Anabolic One Day a Week is what I would have recommended. Either one of those, I I think is the answer. And to Sal's point, the greatest challenge for you is going to be, I can do more, so should I do more? Like you're going to have that you're only basically in match 15, you're doing two exercises a day. That's it. Like you're you're in and out of there in 20. Yeah, two exercises.

You just do two exercises a day and it should only take you about 15-20 minutes and you're done and you're gonna have this feeling of, oh I could do another set or I could do another exercise and so should I? No, you should not. Like the amount of jiu-jitsu you're already doing is enough with that. Any more than that and it's only gonna hinder your progress. Yeah and you'll see yourself get stronger. You'll see within the first couple weeks, you'll see your strength go up and that's how you'll know like, okay, this is working. Okay. Well, I appreciate the advice guys and thanks for taking my call. You're one of the few podcasts I listen to.

Beautiful. By the way, are you training? I know you're in Jersey and you're doing Jiu-Jitsu out there. Are you training at Matt Serra's gym or any of those out there? I think he's out there, right? No, it's a smaller gym located in it's a central Jersey smaller gym Yeah, it's I grew up a football and a wrestler. So this is I guess there's always a joke to Jeffers on jitters, uh It's a place where old wrestlers go to die. Yes I don't know man 240 pound black belt in jiu jitsu. Yeah. I don't think you're dying. You're not dying anytime soon.

That's pretty hard, dude. I don't want to wrestle with you. Yeah. It's tough keeping up with the young guys, but they keep me young. So that's the most important thing. That's awesome. Well, good for you, man. Yeah. Yeah. I like it. Hey, keep us posted. I'd like to hear how, how your results go, man. Absolutely. We'll do guys. Thank you for taking the call. All right. Now, for people listening,

imagine getting that gorilla, getting your hands on fucking 240 pounds, the guy, Jiu-Jitsu football and wrestling background. My first coach, my first coach was like my first coach, Garth Taylor, he was a, one of the first Americans to get a gold medal in some international tournament. It was one of the larger tournaments in Jiu Jitsu and you know when you get a guy who's good, who's good enough to be one of the best in the world and also is 240 pounds, bro. Oh my god it's so frustrating. It feels like when you were five wrestling. Size and skill, dude.

And I saw some top level MMA guys come in and train with him. And they were just doing jujitsu, obviously. He was an MMA guy. But the whole time, you would hear the MMA guy go, oh, oh, the whole time, and we would crack up. It's just brutal. But for people listening right now, if somebody called me and said here, knew they were almost 50 and they said I want a my deadlift is in the low 400s

and I want to get a 500 pound deadlift typically my question back would be why what are you gonna get out are you gonna compete if you're not gonna compete you're the juice of point it's not worth the squeeze you're not gonna get much out of that but the risk factor so high now the reason why my answer to him was different was because he's just farting around working out and he's already got a low 400. Yeah. He's got a low 400 deadlift.

500 pounds for him is easy. It's going to happen with some programming, but if he was like following good programming and very dedicated and that was it and he didn't do any other things and then he says, okay, I want to get 500. I said, well, why? Well, I don't think you're gonna get much out of it for this guy. It's like here, let's just put you're gonna get much out of it for this guy. It's like, here, let's just put you on some planned workouts, uh, that are

appropriate and you're going to hit 500 without even thinking about it. Although I do think that's a, that's a fair, um, conversation still to have. Sure. Like I think it's a good point that you make that anyways, cause I agree. I think he's going to see it shoot up, but let's say we, he was a client and you were training him and you adjusted programming and he went from low 400s to all of a sudden 450, 475 and then we kind of plateaus and he's really stretching for that 500. I'm having that conversation, right? I'm like, dude, you're strong as hell. We made great progress by just adjusting some things. Yeah, we could keep

pushing it, but- You're not gonna see a lot from adding 30 pounds to your deadlift except- Right. How are you gonna feel when you get it? Right. And to your pointlift except a much higher risk. How you gonna get it? Right, and to your point, like Justin made, is that, hey, if that's all you care about, well then let's scale back on the jujitsu, and only do jujitsu once a week, and then let's go all in on this weight training thing, and then I'll show you 500 pound deadlift, right?

No problem, so you're trying to have your cake and eat it too, so there's definitely that you always wanna consider the risk versus reward. Our next caller is Sam from the UK. What's up Sam? How you doing Sam? How can we help you? Hey guys, how you doing? All right. Good. Not bad. Good. Right. So just found your podcast about six months ago and I must say you're absolutely fantastic guys. You know, you've really helped me a lot. So I started lifting maybe 18 months ago, then I had a problem with my L5 vertebrae in my back and the regular chiropractor appointments and they recommended that I do some strength training so I sort of plotted my way through on my own and then like I said to start

this year I found you guys I started Maps Anabolic And the question I had was, um, I hear you say a lot about the rest times between two to three minutes is optimum. And I noticed on phase three of anabolic, is he at home version, by the way, I only have sort of dumbbells. Um, the rest times are like 30 seconds. I just wondered what the, um, the science and the theory was behind the short rest times in the phase three. Great question.

So generally speaking, so there's general truths and then there are times when you move outside of that to elicit more change in the body. Right. So phase three, you're looking at strength endurance as the physical pursuit. You're also looking to maximize the pump itself, which also has some hypertrophy benefits. Now you'll notice the phase is three weeks and then you move out of it. Okay. You'll also notice phase one and two are both, you know, between one and

a half to three minute rest periods between those. So six weeks of the program is the more general rest periods. You only have three weeks of these kind of shorter rest periods. So there is some value in shorter rest periods, uh, to build some of that strength endurance, give you a better pump. Um, and that has value when it's thrown in occasionally, uh, in your workouts. Now, the reason why we often communicate longer rest periods is when we're talking to the average person who doesn't have experienced strength training this is actually one of the biggest challenges

one of the biggest challenges the average person has is doing nothing in between sets they often want to keep it into a circus yeah they want to do more stuff they want to keep moving they want to sweat they want to you know do circuit style training so that's why we communicate the longer rest period so much the major point to be made though is that there's value in all of it, right? There's value in 30 seconds all the way north of three, four minutes long. And the idea is that you want to stay in a rest period time for a period of time in your total training journey, but move in and out of it.

And typically we recommend in that four to six week range that you do that. And then you manipulate that variable. And I always lean towards whatever the opposite of what someone's would do naturally. For example, you might have heard us say, you know, if I met a powerlifting guy, and he wanted me to train him and we're manipulating his rest periods, I'm probably going to put him on 30 second rest periods because powerlifter guys let rest five minutes between every set. They sit down, they wait for a while. And so that because he trains like that all the time, I know making him do shorter rest

periods is going to be a new adaptation. It's going to be novel to his body. And so it'll cause his body. The opposite is true to the, you know, the mom that goes to Orange Theory or F45 or whatever you guys have that, she loves the circuit training. She loves the move and sweat or she used to take classes like jazzercise and she's into that moving high beat type of training. I make her rest two to three minutes and it's going to be so different from what she's used to doing. So, and that will become a novel stimulus for her. So the novelty of changing the rest periods, there's a lot of value in that

and not getting stuck in one forever. Okay. That makes sense. So just sort of for the majority of like you said, the phases it's longer, but then it doesn't hurt sometimes to mix up those rest times just to change things up. That's right. That's right. That's right.

But generally speaking, generally speaking, strength training has rest periods that are long enough for you to feel like you can exert maximal force for the next set. So that's generally speaking. Uh, but again, when it comes to hypertrophy, uh, there's general truths, which you'll apply 90% of time and then breaking those can add a lot of novelty and can often move the needle in a particular direction again. And so, and bodybuilders are good at this.

You'll see them doing, you'll even see bodybuilders do these, what are called giant sets, which are really just another word for a circuit for certain bodies. A lot of the exercise stack together, but then they rest a substantial afterwards. Yeah. But I mean, you'd be fine always doing two to three minutes. I'll just let you know that right now. But since you're- Okay, so even on a phase three, I could do that if I wanted to.

If you wanted to. Yeah. Now you're following our programs. You can follow them as laid out, but you'd be okay if you did too, you know, long rest periods. Yeah. Okay. And just, just, if I've got time to, to often have a good, I, so I've, like I

said, I've got, um, just in my garage, like garage, like a flat bench and some adjustable dumbbells. Each dumbbell goes up to 25 kilograms, which is like 55 pounds, I think. Now on some of the things I've kind of maxed out on them. So I've been having to slow the reps down. Now I'm looking to maybe get either maybe some bigger dumbbells or didn't know if you would recommend getting like a barbell with some plates. We'd love to see a barbell and plates. Yeah.

Or get a membership at a gym. Do you have a gym nearby you can become a member at? Cause you'll have a lot more access to, to, to more equipment that I think at this point you're okay, but you've been consistent for six months following our, our, our type of programming. Yeah. It's getting, if you want to continue, you'll be fine using what you have forever for fitness and health, but if you really want to keep progressing in terms of muscle and

strength, it'll push you into the next level. Yeah, you're going to need barbells. I mean, a nice transition though, if I was like, okay, the least amount investment can I do right now where you're currently at and what program, I would actually transition you when you finish anabolic to MAPS 15 and get a barbell and some plates, literally a barbell and some plates and then maps 15 advanced will be a, a new lead Iraq too. Right. For what? Just the squats.

Yeah. I mean, he could clean that up and do that too. Yeah, you could. You could. That's the only, that's the only thing, right? Oh yeah. So I would say Jim, I mean, how consistent have you been for six months now? Like, is this like pretty good?

Religious. Yeah. I'm doing the advanced now. So I've done, I've run it March, April, then I had a few weeks where I was just, um, playing around with just some sort of body weight stuff like calisthenics type stuff. Um, I decided just, just wanted to push it a bit harder and try and get a bit, bit bigger.

So, um, the advanced one, I only started it, um, sort of four weeks ago. Sam, you're, you're in, uh, you're in the beginning of a, of a great journey. If you're consistent, I can hear in your voice. Sounds like you're enjoying this. Yeah. Yeah, really. Yeah. I would, I would get a squat rack and a barbell or I would go to a gym

Okay, you're gonna enjoy you really enjoy What what happens next with with your body and you start really painting off out for you totally. Yeah Yeah, okay. So you said you think maps 15 advanced would be something to move on to absolutely Program. Yeah. Yep. That would be a good one Okay. All right. Well, thank you very much for your time. That would be a good one. Okay. All right. Well, thank you very much for your time.

It's been a pleasure and keep up the good work. We'll send that over to you, sir. All right. Thank you very much. I really appreciate it. Thank you very much. You got it. Bye bye.

I wish I had an English accent. It always sounds great. Yeah. You know what I mean? Yeah. Anyway, uh, he's at that point now. I mean, uh, he's, if he's got 55 pound dumbbells in each hand, he's slowing down his reps, he's consistent for six months,

he wants to get bigger, he said. Yeah. I mean, you know, just adding a barbell and a squat rack, you're good. He's almost followed the perfect trajectory of like, starting out, like I would do like body weight, then I get into dumbbells, and now like progressing to barbells,

it's gonna be a huge difference. He's going to feel that almost immediately. That's why I went the direction I went. I was just thinking of what could he spend the least amount of money on and get the next level of gains with the least amount of effort. They just feel like a barbell and a 200 pounds worth of plates. And if you really think about it though, so I like the convenience of being at home, you know how I feel about that. But if you really think about it though so I like the convenience of being at home you know how I feel about that but if you really think about it I don't know what the gyms around where he's at charge but god gyms nowadays are so like cheap yeah yes yes access to so much equipment

that's so funny cuz that's how I think and the fact that you went that way and I went the other way because I was trying to be like hey well you know he's into his yeah he's already doing it yeah Yeah, he's got to get it. Yeah. So that was, but either way is fine. Totally. Doing good. Our next caller is Sam from Maryland. Hi, Sam. Hi, how are you?

Good. How's it going? Good morning. Good. Thank you so much for having me on and taking my call. I will get right into it. I've always had trouble squatting, as to grass, but got considered considerably worse after my second of three kids. He was a big baby 1010 vaginal delivery if that makes a difference.

I can get down into an Asian squat, but it's getting up. That's the issue. The lower third is the biggest trouble. Adding weight, especially back squats with barbell is very limited. I feel like I'm just going to fall back. A suitcase carry with dumbbell is more doable. I don't know if it's strength, mobility or balance, any insights on how to get better at getting up from Asians got squat without using my hands. Yeah.

I never heard it called that by the way. You haven't? No. So you can, so, so you can sit, you can, without weight, you can sit in a squat with your heels on the floor, feet, feet are flat. You can get there. Yes. Okay.

So it's a strength issue. Um, now it does make a difference that you notice this, uh, more after having your third child and after having a natural delivery, uh, because the pelvic floor muscles. Just weak in that area. Yes. Did you do any pelvic floor rehab postpartum? I have, probably not as much as I should have.

Did you notice any, now why did you do the rehab? Did you have some issues that you noticed that you had to do some rehab on? Well, just the squatting. I wanted to try and get better. Okay. So, pelvic floor, the pelvic floor is very important in stabilization of the pelvis and then to the core, right? So, if your pelvic floor has some imbalances, for lack of a better term, then it's going to feel unstable in a bottom squat position among other things. And so your body, your CNS is going to be like, you're not coming up.

I'm not going to give you the strength to come up. So I would do traditional pelvic floor exercise, but then for the squat, here's something you can do. Go down to the, not the bottom of a squat, but hover above the bottom and do some isometrics there and hold that position for whatever 20 seconds or so come out of it take a break come back down now stop maybe three inches above that and do another isometric so essentially what you're gonna do is you're gonna break that bottom third up of the squat into maybe three or four isometric holds. Then through that process you should be able to slowly start to build strength

in that part of the rep. Then what you do is you can start to add load. Now you did say you fall back. One way to help you... I feel like I am. I don't actually do. Okay, so one thing you can do if you have that feeling is rather than loading weight on your back is to load weight across your shoulders, like with a front squat that can help you a little bit. Um, she could also do a lower bar squat and allow her chest to come forward a little bit too. So that's also a possibility. Or even a goblet.

I do like, I, so I love the advice of just not going all the way ass to grass and stopping it an inch to two inches short of that because what happens a lot of time, if you can get down there mobility wise, but then you feel weak coming out, is you probably go all the way to the bottom and then you rest. And allowing and stopping an inch or two short

of all the way to the bottom is going to force you to stabilize and strengthen that area where you feel weak. And so I love that piece of advice. That by itself, in my opinion, is gonna make a massive difference. And then I think there's some value too in her doing hip thrusts. What about, because we did pelvic floor stuff

in Muscle Mommy. What about following, pulling from that routine? I like that. And we have hip thrusts included in there. Yeah, do you have Muscle Mommy yet? No, I don't. Okay, let us send you Muscle Mommy. In there is pelvic floor. And we have hip thrust included in there. Yeah. Do you have muscle mommy yet? No, I don't. Okay. Let us, let us send you muscle mommy in there is pelvic floor stuff. There's hip thrust and then take the advice that Sal was saying with the

squats, I would just modify them and stop them short. And what you do, by the way, when you get down and do that isometric, um, you know, you can just hold it, but while you're holding it, what I want you to do is I want you to tense up. Yeah. I want you to tense up your core, tense up your pelvic floor, keep your feet grounded. So pretend like you're grabbing the floor with your feet and just create connection. That's what you're looking for with that isometric.

Yeah. We need to reconnect. We need to get that to establish again. I think too there's a lot of value in single leg squats in this instance and being able to like sit on a bench and then drive up off the bench with one foot to be able to generate the force. What we're lacking there is that connection of being able to recruit. We're in that bottom position. And so to be able to do that, sometimes you need a prop or something to kind of help initially to be able to kind of help you get into that squat,

but for the process of working on that and really being able to regain that connection to recruit muscle to get up and drive up off the bench, that's what we want to do. That's in muscle mommy, right? All of it. Are you- That's what it is, yeah.

That's in muscle mommy. Are you generally really hyper flexible? Yeah, I would say so. Okay. So hyper mobility, um, in general, this is how I would train. It's not, so it's not super common. You know, usually I w when we, when people hire trainers, they have tightness issues, but every once in a while you'll get somebody with some hyper mobility.

Um, so a lot of your reps are going to be stopped short of the deepest you could go. This may be even true for some of your upper body exercises because the issue with hypermobility is connection, is being able to maintain tension. So think that in your mind when you're doing this tightness, tension, connection, don't relax in those positions. So like I said, you go down, stop two inches below, above the bottom, and then get real tight and hold that for 15, 20 seconds, and then come out of it. If you can't stand up, that's fine.

Just hit the floor, come back up, stand up, rest like you did a set, rest for a couple of minutes, try it again, but then stop maybe an inch above that. And then you'll be able to get, get that bottom third of the rep covered with each of those. As much as you can get that core engaged again and like, you know, over-emphasize that because, you know, too, that's been a big loss in terms of our connection through pregnancy. One more thing I'm going to add, I totally forgot, do this often.

So, or multiple times a day. I would do this at least once a day, sometimes twice a day. So you're going to do a one set of each kind of position, maybe two times a day. Each time intensified body weight. Yeah. Just connecting, just connecting. Um, and you'll see pretty quickly within a day or two, like, in fact, if you do

it twice a day, you may notice the second time around, ooh, I feel like I can start to connect to certain things. So, but practice it frequently and we'll send you Maps Muscle Mommy as your workout. Perfect, thank you so much. Yeah, you got it. Thanks for calling in. All right, thanks. That, I've kind of said this before, Luna,

we still, Luna, we haven't talked about them for awhile. I know. This is a company that sends a physical therapist to your home. And, uh, the biggest value I can see with that is postpartum. Yes. You just had a baby. You're not going to the fricking PT yet, but pelvic floor rehab or postpartum rehab is so valuable.

It's insane. I used to train women. Yeah. It's always recommended I used to train women. Yeah, it's always recommended, but it's not like protocol. No, it should be. I would train women whose kids were four and five, and then they still had issues

with the, after they had their baby, that they hadn't dealt with, and then we'd have to go through the rehab process. I mean, this is what, I mean, I was really adamant about us putting this in muscle mommy for that reason, because I just feel like it's neglected so much. And I know like when we first were designing,

we were like, oh, is it necessary for us to do that? This is more like an aesthetically driven program. It's like, no, if it's gonna attract moms, that has to be one of the most neglected things that I see postpartum. You were right. Thank you. Yeah.

All right. Our next caller is James from Illinois. What's up James? What's up James? What's going on? What's happening? What's going on? Obviously I want to say thank you guys for having me on.

I appreciate all that you do. I'll go right into my question when I start to roll down. So the gist of my question says, how does someone who has consistently been working out since the age of 12 or 13 keep variety in their training without sacrificing consistency. A little bit of background of my training I got into working out because my dad sort of made me growing up in a good way but truthfully he's always been jacked and I sort of wanted to be like him and really he did lay a good foundation for me. And probably I'd say since the age of about 14, freshman year in high school.

My main influences of training had been from Mike Boyle, Joe DeFranco, Jay Frugia and Charles Poliquin. Most of my training has been centered around full body training, except maybe like a short stint in college. Felt like a brosploit maybe for like two months at most, but that, that was very short lived. And really I've met, I'd say 99% of my strength goals. I'm happy with my physique, um,

my performance, but lately it just seems a little monotonous to go into the gym, to stay motivated when my whole day is centered around fitness. And for reference, I'm 26, I'm a high school weightlifting teacher. And then I'm a personal trainer and I get off from teaching with about 20 sessions per week there. I did play college football actually as I'm saying conference at Justin is it played in and my wife and I have a seventh bundle. All right so yeah let me let me this let me kind of go back to some of the stuff you said. So you've been working out consistently for about 13 years.

You're a weightlifting teacher in high school, it says up here, and a personal trainer when you're done. Happy with his physique and strength. Yeah. You're already consistent. I mean, you don't, there is no issue with consistency. Just go do something you enjoy. Like if you came to me, if you were my friend, I would have no fears that you're going to stop working out.

I would just say, and I think what you're asking is how do I stay motivated, if you were my friend, I would have no fears that you're going to stop working out. I would just say, and I think what you're asking is how do I stay motivated, but follow good programming and stay consistent with the kind of programming. It doesn't matter at this point. Like you're, you've been working out so long. Just find something active that you like. It stimulates. And there is nothing, there is nowhere you could go wrong.

The only way you can go wrong is if you stop, uh, if you stop being active. But at this point at your level with your, how long you've been training with your understanding, you mentioned a bunch of giants in the strength training space, these are people that we look up to that we learn from as well. And again, with your background, I would just pick something active that you think is interesting and go for it and have fun doing it. It was really no, there's no, there'll be no challenge. Like I said, I don't, I wouldn't fear you would stop.

Now, if you told me, Hey, I just started working out six months ago and I'm kind of getting bored. What do I do? Can I just switch it up all the time? I'd have different advice, but someone like you, it's like, just pick something you like that's active, go for it and you'll be fine. I wouldn't worry about it. I might challenge you a little bit differently.

Um, you know, I think because of your background, your experience, it and you'll be fine. I wouldn't worry about that. I might challenge you a little bit differently. I think because of your background, your experience, your knowledge, you're happy with physique, happy with strength, I might stretch you a bit and say, why don't we do something that you probably wouldn't do? So maybe it's not something you necessarily love, but maybe something you know you maybe need. Maybe you've never been the mobility guy and you go really deep down that rabbit hole or maybe you've never got into kettlebells or Mesa or Pilates I would I would I would pick something and Because you know better than anybody because how long you've been doing this and you also have been trained by by great the great minds in our space

You know, what is it? You don't do enough of or what is it that you could complement your overall health and fitness journey since you are happy with strength, physique and those things like what are you missing or you need and maybe challenge yourself in that direction of hey, I've never really put a lot of effort into trying whatever X is and maybe do that. And I think that being just a novel stimulus and being challenged that way, I think you'll enjoy some of the gains and the challenges you have.

And this is something that, and I like this question because I feel like we fall in this category ourselves a lot. Like I'm constantly having to give myself new goals or new things to focus on because I've kind of done the whole get as strong as I can or look as cool as I can possibly look. proven that to myself that I can do that it's like what's gonna keep me doing this into my late 40s and 50s and forever it's like I have to find new ways to challenge my fitness and so I would probably challenge

you in that direction. You know it's really the answer is gonna be whichever one of those resonates with you whichever because like you know you coming from Adam, the reason why Adam likes saying that, that's what excites him, right? So whichever one of those resonates is fine. There's really no wrong answer here. The only wrong answer would be to stop.

Yeah, I mean, just personally, this is where I tend to lean more towards the unconventional side of things, just as like something too that was like a little bit on the fray, looked a little bit more dangerous, but you started to figure out like, Oh wow, this actually applies well, uh, to, to address some, some strength needs that then I could kind of bring back. And then it actually reinvigorated me, uh, to, to pursue more, uh, strength training, uh, afterwards. So like our unconventional program, old time strength was kind of the, that was built off of that idea is like, what can we do to challenge people in a totally new way that fills a lot

of those gaps of angles and certain rotational movements and stability that isn't being addressed. Here's a third option, James. You're an athlete. goals and certain rotational movements and stability that isn't being addressed. You know, here's a third option, James, you're an athlete. Uh, so another option is to find a competition and train for it. That almost always, if somebody's an athlete, they have an athletic mind and you're young, you're in your twenties. Uh, they too young for pickle balls. So don't do that.

Yeah, don't do that yet. But, but yeah, you, you. You tried getting fat. That's a possibility. Yeah, it's fun. I guess I've never, I've never really looked into, I've never done a strong ring competition. I've never done a power lifting competition. Things along those lines. So I guess yeah, that would be an idea. Old time strength would be a great one. I like, I like that advice. Old time strength is great. You'll keep count on it, dude. And if you want to do powerlifting,

we have a powerlifting program we can send to you that you could kind of look through. Although I have a feeling you understand strength training programming pretty well. Yeah. But for athletes, when I look, athletes, like it's an easy button. I'm not saying this is always the answer,

but an easy button with an ex athlete is find a competition. And that tends to spark all those feelings you're looking for. I do want to comment though on something that Sal said about me and being excited about that, that's not true at all. When I let go of looking bad ass and being strong to be this mobility guys, it was very challenging. I was not excited about it. You get excited about the challenge.

Well, what was exciting was when I started to reap the benefits of the discipline and the hard work. What got exciting was when I started to see my low back pain go away, when I saw the increased mobility and range of motion that I had, the ability to be comfortable in a squat, that started exciting. But that wasn't until months and months later of consistency, of like committing to something that I knew would be mentally challenging for myself to let go of this, you know, idea I need to be this buff guy or I need to be so strong. So, you know, and I think there's a lot of value in that for people that have committed to being in this fitness

thing for the rest of your life is it's not always going to be exciting and fun. Sometimes it's what you probably need and what's best for you and what's on the other side of that is exciting, but getting through it isn't always exciting. So I don't want you to be fooled into thinking that I just love to challenge myself in these words. Like no, it sucked for a while. It definitely sucked But I like that it sucks very very real life very rewarding Did you guys find it? I guess when you were training full-time did you find it difficult for to find motivation for your own workouts because I

Sort of feel that I'm in year For now of teaching and training. Um, and it's like, man, some days I'm just like, hell, I don't know if I can get this in or want to get it in. When I just spent my whole day telling other about everyone else, how to do this. Have you followed our math 15 program yet too? I have not, I have not. I've followed, I have a decent amount of your programs. Actually, a lot of our class surround is surrounded by going through your programs.

But I don't have, no, I don't have your, so I like old timey as a suggestion. I also like mass 15 potentially for you because you also might be at a place in your journey, which this was an interesting place for me too, is realizing like, Oh shit, I don't need to nearly train as much and as intense as I need to. Gain all the benefits without all the work. Yeah. You know, you've put so much, this is what's so great about when you've put the years of consistency in like you have and reach strength goals and physique goals that you already have, the amount of volume, intensity, and training that's required to actually still maintain all that is a lot less than you probably realize. And that might be a

valuable part of your journey right now is to maybe just reduce that, especially considering you're having these feelings of like, oh man, I'm training all, I'm working all these hours, and I'm training these clients. The last thing I want to do is go spend another hour, hour and a half in the gym by myself. It's like, well It's like, you know, well, what does that look like if I just did two effective exercises and been done and done it in 15, 20 minutes and I walk away, like, and then that becomes exciting. Cause you realize, oh shit, I'm doing way less

volume yet I'm maintaining a lot of my strength. I'm maintaining a lot of the look I have. So you might also be there. So maybe dabble in one or two of those or follow one and then follow the other, uh, for the next like six months, that might be just changing environment. I mean, it's your work environment. So you're working in there too.

You know, I used to work out at a different gym half the time because of the ones that I've been doing. Um, I don't, I can't work out where I, where I train and like we saw go somewhere else. Or you go outside, do outside workouts. Like literally, there's no wrong answer except that you stop. So you just gotta, yeah, you just gotta think through this at a certain point, you know, like in, in our careers, it's just like, okay, how do we re stimulate,

reignite this passion that, you know, you came in guns blazing. It's like, where is it? But you can find it. It it's just you got to figure out like what stimulus is gonna resonate cool well thank you guys we got a man we sent an overdose we sent him 15 or we sent an old-timey let's send it both he's a teacher and it'll be good stuff for him to show the kids too so let's what you get two programs James totally yeah well thank you guys very much got it man do you want to shout out your high school or what yeah I'm so nice school in Peoria Illinois there you go right on all right man all right James well thanks guys

good did you think I was saying it's easy for you no no no I think you I think you like no I'm part of your character part of your care I'm giving you a compliment relax it's not part of your character is you choose hard shit and then afterwards you enjoy you enjoy the being able to do that well okay yeah I'll give you a compliment, relax. Part of your character is you choose hard shit and then afterwards you enjoy it, you enjoy being able to do that. Well, okay, yeah, afterwards, but there's no, like you made it sound like it's like I enjoy

to go do the shitty thing that I don't like doing. Like, no, I don't. No, what I meant was it excites you. Did you agree with what he said? I mean, both of you are. Shut up, Justin. I was just arguing. Both of you are arguing over nothing.

He's right. Well, the only reason why I comment, because I wasn't going to comment on that. I know what you mean. You think I'm saying to him, you do something you hate, you're going to love it right away. Right, right. And I just want him to know that, because I do think this is important for those that are listening that have made this thing forever, or that are going to do forever. Especially for longevity.

Yeah, and we are all guilty of this ourselves, right? You get in a place where you feel just like he does. And sometimes you've exhausted all the stuff you're excited about, and that's fun. Getting hella good at my deadlift was a lot of fun. Getting hella good at my squat, that was literally fun. What was not fun? You're just trying to express that it's a discipline

that you do that. Not that you're like, yay, I'm going to go fucking do this. Yes. Because I also think too that like, so for example, the mobility one, I always go back to that because that one was not only physically challenging, it was also very mentally challenging for me because I had to let go of a lot of old insecurities around being very buff and very strong and like that's something that I wanted so bad. And I do think that we all reach this place. That's my insecurity, right? Somebody else's might be something else. It might be strength related or performance related,

whatever, but I do think it's important in our journey that you find a time where you challenge those insecurities and pursue another goal that maybe you never would. And that was kind of what I- You know what I do when I get bored, is add another peptide. I mean, that's a move right there. It's novel.

When I run out of peptides, then I'll do something else. I'm not feeling it. Good stuff. Look, if you like the show, head over to mindpumpfree.com. We have a guide that teaches you how to squat like a pro. You can find it again at mindpumpfree.com.

You can also find us on Instagram. Justin is at Mind Pump Justin. I'm at Mind Pump DeStefano and Adam is 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, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs.

With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a 5-star rating and review on iTunes and by introducing MindPump-star rating and review on iTunes and by introducing Mindpump to your friends and family. We thank you for your support and until next time this is Mindpump!