Mind Pump: Raw Fitness Truth - 2423: Do This First Thing in the Morning to Burn Stubborn Fat

Episode Date: September 13, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page. Mind Pump Fit Tip: Do this ONE thing in the morning to burn stubborn body fat. (1:51) Throwing a wrench in the whole bug plan. (9:24) Chickens’ growth over the years. (11:32) Food production vs. distribution problem in America. (13:49) Efficiency and transparency when it comes to charitable actions. (16:43) Wrestling with the GLP-1 craze and the obesity epidemic. (22:38) A conversation on the ‘tradwife’ movement. (31:33) Send a box of meat to a friend! (48:08) This month’s NASM offer for Mind Pump listeners. (50:27) Shout out to the Mind Pump Newsletter! (57:01) #Quah question #1 - Does it matter how high up your back leg is when you are doing Bulgarian split squats? The bench seems too high, so I use a step with 2 risers under each side. (58:20) #Quah question #2 - If I miss a few days of MAPS 15, can I do a few workouts all in one day? (1:00:58) #Quah question #3 - What are the best exercises to lift breasts after years of breastfeeding? (1:03:09) #Quah question #4 - Can I exchange trigger sessions for focus or mobility sessions while running MAPS Anabolic and still see similar results? (1:05:45) Related Links/Products Mentioned Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** Want to try before you commit? You can order a one-time box for yourself or someone else. Choose which high-quality, lean protein you'll get for free in every order for a year—wild-caught salmon, organic chicken breasts, or grass-fed ground beef. Plus, get $20 off your first order with our code. That's up to $404 in savings for the year! ** Visit NASM for an exclusive offer for Mind Pump listeners! 50% off PES (Performance Enhancement Specialization) ** Code MPMPES at checkout ** September Promotion: MAPS Starter | Starter Bundle 50% off! ** Code SEPTEMBER50 at checkout ** Mind Pump #1220: The 4 Best Sources of Protein Chickens have gotten ridiculously large since the 1950s About World Vision | HomePage | World Vision International Semaglutide reduces risk of major cardiovascular events by 20%, finds study The Trad Wife Paradox with Anne Helen Petersen [VIDEO] Do you offer one-time gift boxes? – Butcher Box Mind Pump Newsletter Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH) Mind Pump #1940: Chest Building Master Class Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Arthur Brooks (@arthurcbrooks) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. You guessed it, this is mind pump. Right in today's episode, we answered listeners' questions, but this was after an intro.'s intro is 55 minutes long in the intro We talked about current events fitness studies and much more By the way, if you want to ask us a question that we can pick from for an episode like this one go to mindpump media On Instagram now this episode is brought to you by some sponsors. The first one is butcher box

They deliver grass-fed meat heritage pork pasture raised chicken They deliver grass-fed meat, heritage pork, pasture raised chicken, wild-caught fish to your door for great prices. And right now you can go to butcherbox.com forward slash Mind Pump and you can choose which high quality lean protein you'll get for free in every order for a year. So that includes wild-caught salmon, organic chicken breast, grass-fed ground beef and more. Plus you get $20 off your first order with our code. Go check them out. This episode is also brought to you by NASM. This is the world's premier national certification for personal trainers. They are offering our listeners 50% off their performance enhancement specialist

certification. This is a certification for trainers who want to learn how to train athletes. Go check it out. It's almost never 50% off. Go to nasmt.com. We also have a sale on some workout programs this month. MAPS Starter is half off. That's a beginner program. Then we also have the Starter Bundle which includes MAPS Anabolic, MAPS Prime, and the Intuitive Nutrition Guide. That entire bundle is also 50% off. If you're interested, go to mapsfitnessproducts.com and then use the code September50 for that discount. All right, here comes the show. Do this one thing in the morning,

first thing in the morning, to burn stubborn body fat. Hold on a second, there is no secret thing you can do. However, there is something you can do that'll probably affect your behaviors later on in the day that will benefit you if you're trying to burn body fat. What is it? Eat a high protein breakfast. This has been shown to regulate insulin levels throughout the day regardless of what you eat and this will affect your cravings. Insulin spikes and drops tends to make people crave things that are

hyper palatable. In other words, if you eat a high protein breakfast you're less likely to overeat later on throughout the day. So it is something that can help you burn body fat. I thought you're gonna let us guess I was gonna be like cinnamon Yeah, yeah, something weird. Yeah, I actually I really I really like that tip Well aside from that's a bit controversial for burning body fat, right people are gonna be like that Wow, was they're gonna make an argument right ever bring on the internet mainly because and we've talked about this at Nausium on the podcast, is most all the clients I ever train underate protein.

And one of the first things that we focus on, whether you wanted to lose 10 pounds or 100 pounds of body fat, is building muscle and speeding the metabolism up first. And you can have the best programming in the world, but if you don't give the body the proper nutrients, i.e. protein, in order to do that, you're just not going to do that.

And one of the major things that kept my clients from consistently hitting protein is getting behind early on in the day. It would be the client who had, because they would do things like, oh, I had two eggs and toast and avocado. Yeah so I had protein. Yeah you had you know 10 to 12 grams of protein. That's what's hurting us. Then by noon you're trying to play catch-up and then you never get

there. And so just simply getting my clients to eat a high protein meal, aside from the benefits that you touched on, also would put them on target to get their protein intake, which is paramount to building muscle, building metabolism, which in turn will help you shred body fat. Well said, no, so there's three main reasons why this is important. You touched on one, a high protein diet,

you build more muscle, that's great if you wanna burn body fat, because you have a higher metabolic rate. The second one is, and they've done studies like this where they control the calories, right? Everybody's eating the same calories, but this group over here eats a high protein diet and this group over here doesn't. The high protein group, even though the calories are controlled, loses more body fat as well. So it actually helps with pure fat loss and it's probably due to the muscle preserving effects. Whereas this group over here loses 10 pounds, more of it comes from muscle than this group over here because they have high protein. And then the last reason is the one that I'm

touching on or I talked about early on and CGM studies show this, right? Is if you eat a high protein breakfast your insulin spikes and drops are blunted in comparison to if you did need a high protein breakfast throughout the day. Now, why is that important? Well, those spikes in insulin and the drops in insulin drive behavior. So if you find it difficult-

Cravings. Yes, if you find it difficult throughout the day when it comes to cravings, one of the best things you do is simply eat a high protein breakfast. Now, let's take a step back real quick and let's examine what the modern world has told us a good breakfast is for decades now.

It is not a high protein breakfast. Almost every traditional breakfast food, if you look in the context of what they recommend, there might be some eggs, but it's two or one., there might be some baking but it's a three strip, you know a few strips most of it is pastries cereals pancakes grains readily available everywhere It's so hard to just be like, oh, I'm gonna go down the street and get a bunch of protein. That's right Impossible. No, so you're you're you're starting your day off with a high carbohydrate meal, which is also simultaneously low on protein,

which also has been shown to improve or increase, I should say, the ups and downs throughout the day, regardless of what you eat. This is the interesting thing here. Regardless of what you eat, if the breakfast was high protein, those insulin spikes and drops are going to be more controlled, regardless. So it's really, now there is no, and I opened this with a little bit of a hook, right? Like this one thing you could do to burn body fat, because I know that's what the internet likes to do to capture people's attention. There is no secret thing that you can do,

but this gets as close to that as you could possibly get, because it affects so many different things. So literally, if you changed your breakfast from what you normally eat, which is probably carbohydrate heavy, and simply made it protein heavy, or majority protein, then the long ranging effects throughout the day

with muscle, with fat loss, they're significant. So this one thing right here is one thing that probably will affect your fat loss attempts in a positive way. I like when you do tips like that. I like controversial hook, grab everyone's attention and then we get an opportunity to explain because obviously there's going to be the knee jerk reaction of if you, it's

all about calories and if you just reduce calories and it doesn't matter if they still eat the same all about calories. And if you just reduce calories and it doesn't matter if they still eat the same amount of calories, it's like, but part of what makes a trainer really good is finding these little tips and hacks that are very simple for the average person to adhere to, but makes big differences in their pursuit of whatever their, their fitness goal is. In particular in their behaviors. Yes. And this one tip that you're saying,

it has a massive difference with their behaviors throughout the day, how they feel, the foods that they're going to crave, do they consistently hit their protein take. All those things are areas that was always challenged with clients. And if I could give them one single tip of just saying, hey, all

I want you to do is go get 40 grams for breakfast of protein and we don't need to get in the nuance of the science and everything that's happening inside the body and why that's so important. Just go do that. Go do that and what I know will naturally happen is less cravings, more consistently at the protein intake, like satiety producing. So you're going to get all these other benefits, I know that come with it, which in turn

helps change behaviors, which is the main thing that we're always trying to help. It's just interesting to me because, and I don't think there's this nefarious group that's like, we're gonna make Americans, or we're gonna make modern world fat. Well, I'll bring up a nefarious group when you're done. Okay, good, I'm like, I'm waiting for Justin,

because he's always got the nefariousness. Yeah, I got some information. But I don't think there was a group of people that sat down and said, how can we make everybody unhealthy? Let's really sell the idea that breakfast is supposed to be a bunch of carbohydrates and sugar and low in protein. I don't think that's the case. I think what happened was food producers tried to make foods that have a high shelf life that they could also mass produce and sell for cheap.

Well, carbohydrates are easy to do that with. You could sell flour, you could sell pancake ingredients or take a step further, cereal. You put the box in the cupboard, super easy for mom or dad to give the kids breakfast and themselves because they only got five minutes before school, throw it in a bowl, here you go, and you could sell a ton of it versus steak, eggs, you got to prepare. What else would you do, right? So it just so happens

that the recommendation that they made which was convenient, also palatable, happened also be the exact opposite of what would contribute to positive health. So all right, who's nefarious? Well, so in terms of getting your protein source, like don't listen to the WEF. You know how they're trying to get us on bugs? Well, World Wrestling Federation? The World Economic Forum.

Yeah, close. They're also actors. Yeah, very much an actor, very much trying to portray certain things. They got a lot of heels. Yeah, exactly. So apparently the chitin, I guess is how you say this. This is like part of the exosomes of like some of these like bugs that they're trying to promote as like a good protein source, actually cause like this inflammatory cytokine response. And so it's been very,

yeah, very much not to your best interest. So through a wrench in the whole the whole bug plan, huh? Bugs, yeah. We don't, we don't do well just just off of bugs alone. I'm sure like it's supplemental, like you're surviving, right? You've seen all these survival shows where you eat bugs for protein. Yeah, sure. But apparently your gut doesn't respond very well. Is this relatively new information? Like is that because it does feel like we've toned down the

You know, we should eat. Yeah, I don't know. I saw I saw this information I read it and then I saw a video this guy kind of doing a lecture on it And I think it was just like kind of conveniently pushed aside amongst, you know A lot of the push for for getting us to eat bugs, you know We have to consider always that the these are all markets, right? So markets do what markets do best, which is they try to meet consumer demand, also try to find how to create a profit. So you ask why bugs? Is it to save the climate? No, it's cheap.

It's cheap and bug foods are going to be highly processed. I don't think, I don't know anybody who is going to order bugs and they're going to come in a bag and then they're going to barbecue them like they would with a steak. What's going to happen? They're going to come in crackers, they're going to come in powders, they're going to come in all kinds of different, you know, processed foods. And those types of foods have high margins. You also can protect them with patents because you have your cricket, you know, cookies or chips or whatever. Whereas buying a steak is a steak.

You're not patenting an egg or a chicken or a steak. Nonetheless, even those foods have gone through metamorphosis because of the markets. In fact, I have a picture here, Doug. Maybe you could pull up chickens over the last 60 years. Have you seen these? Yes, they look crazy. You know, like an original chicken

looks like a little tiny bird. Bro. It looks like a little, and then now they're, they look like fucking Godzilla birds. Listen to this. Now this is the- I've seen the picture comparison before. Now this is simultaneously the-

The huge breast. The beauty and power of the market and consumers, but also a little word of warning, right? Cause what we want, we'll get, even though we don't need it necessarily, but over the last 60 years, chickens have grown 364%. Yeah. Yeah.

Maps and a Bollock. We've created. Yeah, yeah. We've created. Where do we sign up to inject that? Listen to this, in 1940 1940s in the 1940s Chicken was expensive there. Look at the 1957 to 2005 Americans now put an American

Check this out in 19 the 1940s chicken was the average chicken was cost $3 adjusted for inflation. That's $30 today. Wow. So it was also expensive back in the day. You know, I was thinking like the, the Rocky movie would need to adjust. You remember when he was trying to chase the chickens, I bet it's a lot easier now, fat, lazy chickens. Check this out. Not only are they that much bigger, but they grow two and a half times as fast

So they also they grow and and but they produce bigger egg bigger eggs grow faster way more So the chip I mean have you ever seen like now like you ever bought one of those packages for a chicken breast or like this? Yeah, they're like they weigh like a pound for like one chicken breast. They get those. Yeah Also, they're omega 6 to omega 3 ratio of modern chickens can be high as 20 to 1 that's three times that of pastor raised chicken so if you get chickens that eat like bugs and stuff that the WF wants us to eat yeah if you get those kind of chickens it's a far better ratio of omega 6 is so mega threes whereas conventional chickens are fed corn and grain and all that other stuff.

So how do you personally reconcile this? Because you also understand, because of this, our ability to feed millions of more people and help more people, right? We'll never, there was a time where like you could starve, like you could literally starve, where we've moved out, science has moved us away from that. What a great question, because people always

make that argument. We don't have a food production problem counter to what a lot of people believe. We have a distribution problem. And has that always been true? Has it always been just distribution or is it production before? No, it was production. We went crazy with it.

Right. We went so crazy with it that we created lots of other problems. In America, to die of starvation in comparison to obesity is so rare. You're far more likely to die of too much. Oh, God, you can't compare to obesity. It's not even fair. But it's a distribution issue. It's a rare. You're far more likely to die too much here. Oh God, you can't compare to obesity. It's not even fair. But it's a distribution issue. It's a markets issue. It's not that we don't necessarily, that we

won't produce enough. I mean, if all the food that we produced was distributed properly in just America alone, it would be significant. So it really has more to do with how the markets operate and distribution. And there's a lot of countries where distribution is hard because their local governments and their governments are just, they make it almost impossible.

Like we'll give aid to other countries and it ends up going to the wealthy people of those countries and then they control it to the- Not only that, but was it Arthur Brooks's documentary that covered this or somewhere else? Was it The Brooks's documentary that covered this? Or somewhere else that we- Was it The Pursuit? Yeah, was it his or was it, where was that covered where, because I was unfamiliar with this, of how much aid actually hurts a lot of countries.

When you go and you provide all this free stuff, you also kill the local jobs that produce that by doing that and we don't realize how- There was one, Justin Oren, he was talking about that. He talked about that. On quite a level, yeah, when they're trying to get in with the wells. It's fascinating because you don't,

a lot of people don't think of that. And you assume because you're donating, you're giving, it's free, it's like- Well, here's why. That's what's so frustrating about it. Here's why, because people listening are like, what are you talking about? You go into a country and they're struggling,

but they have rice farmers, let's say, but they're still struggling. So they have an economy established. So we say, hey, we're gonna go in there and just give everybody free rice. What you've done is, yes, you've fed a lot of people, but you've now destroyed their local rice market. And then you wait one or two generations,

they don't have anybody that can produce and grow rice anymore. Now they're dependent on the rice coming from other countries. They're dependent on us. Just like if someone came in here and gave everybody here free food, our markets would crash, and then eventually within a couple generations,

three generations, two generations, we wouldn't have the means to even produce. And so then we'd be like, well, why would we, we're getting all this free stuff. So you have to think three steps ahead. Yeah, so when it comes to charitable things like that, is it a better strategy to support efficiency than it is to actually replace or give?

I even heard that things like, Toms are famous for, that brand blew up, because they used to give away a pair of shoes to a place like, maybe if you have a local shoemaker or a local person that does the leather and soles and so on, that place like, maybe if you have a local shoemaker or a local person that does the leather and soles and so with that, it's like you literally potentially cripple those people that are building those jobs and that-

Maybe Doug can look this up, because I looked this up the other day, I literally had this big conversation with my wife the other day, because we were looking, we're really trying to find charities that we could donate to and help, and we had found one and then I'm like, you know what, let me look into it

and their financial records were hidden. And so I said, okay, are there ranking systems? Are there companies, third party? There is. There is. I've heard of this. So if you look up Doug, charity rankings or third party charity regulations or something like that,

you'll see all these third party companies that will rank charity. They give their financials too, right? Like in terms of how they structure payouts. Efficiency, how much they pay the people that run the place versus how much goes to the actual people. I think that's beautiful because I would hate. Transparency with that. Boy, nothing would make me more mad than donating.

You see those companies that send you a picture of a kid, like, oh, I'm gonna help that kid. And then you end up finding out, you send them him 30 bucks the kid gets 25 cents the rest goes to But I did find one good organization no affiliation with us world vision I looked at they do really really well And you basically pay for a kid and then they you put them through school and stuff like that now What is your opinion to on the since you are going down this rabbit hole of like looking into all this stuff like that because I've also heard the argument

of working inside out, right? Where you can see your money at work. There's probably quite a few people within your own circle. Would that be your church community, your family or close friends that are in need? I'm always subscribed to that, yeah. You did that the other day, Adam.

I hope you don't mind me putting you on, but I don't wanna say too much because I don't know how much you want people to know, but I know you supported somebody's education, you know, personally. I think that's a, what better way than to help people you know around you where you can see what's happening

and you know and you trust and then, you know, why not? And more of your money goes to them than to bureaucrats. That's kinda how I've always felt because I mean, that's why I subscribe to that way, I guess of doing charity, because I am a little more skeptical and of organizations that are putting it, especially when like there's a lot of like,

there's a lot of hustles in like nonprofits and things like that. And I didn't know a lot of that till later on. It's like, man, a lot of these corporations, and today I feel like it's become even more popular that brands sometimes even before they come up with their idea of how they're gonna make money, they're like, okay, this is gonna be, we're gonna give to this,

or this is gonna be our, like how we present, just so they can get people bought in onto whatever they're doing. And then they just figure out a thing to sell. And really it's just a clever way to get themselves paid. And I'm not saying that's everybody, by the way, because I know there's people who are gonna get the knee-jerk reaction of like,

oh my God, that's not, I'm not saying everybody is like that, but there are a lot of companies that do shit like that. No, I agree with you. I think the best thing you could do is help the people around you that you know that need help and that will benefit from it,

that aren't gonna squander it, take advantage of you, lie, because you can see them, you know them. I think that's the, that's probably, imagine if everybody knew that. How positive is that? I mean, I even think about that when we, I mean, again, this is giving a little more behind the scenes personal information about us

and I think how we steer this company is, I even think about that within this business. Like, a lot of the times when we decide we're going to do something, we're in the middle of this right now building another leg to the business. And the thought process for me is like, can we build another department that generates enough revenue that actually creates five to six jobs for other people? It's not like, oh, this is going gonna line my pockets more. We've all put ourselves in a position where it's just like, okay, we feel good about where we're at.

Now with an idea for the business to generate more revenue, the thought is, can we build a department that at least sustains itself, doesn't bleed the original business that we built, and can we actually create another revenue stream that also creates three to five to 10 more jobs? To me, I think that's my way I feel I can help the best with utilizing my skillsets.

I think that's great. It's funny too, you talk about giving money and not knowing where it goes. The laundering that goes on with government aid or foreign aid, I should say, I watched the clip that you sent Justin where they were talking about like the money we're sending overseas to some countries

and there were politicians, I'm not gonna get too much details, you look it up yourself, but they were talking about sending X amount of billions of dollars to this other country and the politician gets up there and literally says, he says this to Congress, it's a clip and he goes, don't worry, the money's all gonna go back

to our defense contractors, huh? So in other words, we're sending them X amount of billions of dollars, because then that money's going back to US defense contractors. It's like a wonderful way of paying the people that pay for your campaign and your whatever. Crazy.

To rebuild. Yeah, and then to rebuild. From the war. Yeah, they're already anticipating that. It's so frustrating to see that. Oh, so frustrating. Yeah, I don't know. From the war. Yeah, they're already anticipating that. It's so frustrating to see that. Oh, so frustrating. Yeah, I don't know. I think too, like, I don't know.

In terms of charity, like, I love to think about other ways besides money to really like get involved with things and like, you know, be in the community and help and like, you know, tangibly do something like, you know know whether it's like through your skill set your education or like being able to kind of move things and you know be physically present I think that's a lost thing I it's not promoted very often in social media especially no no I got I got a study for you guys another one came out on a GLP one some a glue tied and then I have something that ties to it but I'll read you the study, because there's more and more studies now coming out

on GLP-1s and so this was a huge study, one of the largest studies on the effects of semaglutide. It reduces the risk of death from all causes by almost 20%. All causes. What? By almost 20%. Now that's because-

Because it's reducing obesity, that's why. Part of it, I think that's a big part of it. It's gotta be. The other part of it is improves insulin sensitivity, but that's the biggest part right now. Yeah, because you could probably line that up right next to another study that shows people that lose X amount of weight of their body

where they probably see all that also. You're right, and now check this out. So this is what they showed in the study too. A 23% drop in COVID-19 related death, But we knew how much obesity played a role in that. But 20%, there is no, I can't think of a single drug that would do that except for maybe in extreme cases where it's like you're gonna die anyway, so let's take this and now it'll reduce all costs.

This is just people who are overweight, 20% reduction, which is why. I'm so interested, and by the way, I wanna make a conscious effort for us to share with the audience as we go through this journey with these 50 people. So I wanna make sure that every week when we have our check-ins and our meetings

that we share with the audience what we're seeing, because a lot of this is a learning experience for all of us. We recognize the shift it's going to make on culture and, and where it's going. We recognize the pros, the cons, the challenges. And then now it's like, okay, now we have this intimate group of, you know, 50 different body types and goals. And we definitely are learning that, right? We have a very wide range of people that are using these GLP ones, uh ones and different challenges

and so I'm really really interested in what the outcome of this group looks like and then how accurate that is of a example. Yeah representation of what we're going to see in society because I don't know this is gonna be interesting. You know what sucks? So I go back and forth with my thought around this. So do I. Because I think about this a lot. I've never seen anything this potentially impactful ever. One thing that's this impactful. So I go back and forth. I have a fear which is, oh great they're gonna just put this in the water. Like they're just gonna give

this to everybody because obesity is such a problem. And so I don't know if I like that. And then I have this other side to me which is like, obesity is so bad, it's so out of control. Our health is so out of control right now that will that give us more good than bad? I don't know. Like, I've never felt like that about a pharmaceutical

where I'm like, yeah, give it to everybody. Is there anything like that though, if you guys have ever thought about, like, what else felt like that about a pharmaceutical where I'm like, yeah, give it to everybody. Is there anything like that though? If you guys have ever thought about like what else is like that where we are so bad in one direction that the resolution wasn't ideal, but it made what we have. Yeah. But better than what we had. Is there an example of that that comes to mind? Cause I'm with you on Sal. I've, I wrestle with this all the time. It's almost like, uh, are we,

is it one of those unfortunate realities? Are we just going there because that's it? But you know, here's a great example. Here's a great opportunity for us to share what we learned in the group without sharing personal names. There was a lady who brought up that the GLP-1 has completely eliminated this binge cravings feeling, but yet she still recognized that she went, you know, the one that still went for the ice cream. Oh, because she was stress-related.

Yes. And so this is to me, imagine that person with also the crazy cravings. It still was difficult for her to- Definitely lessened the blow. Right, to resist the urge to still get ice cream and and what the glp1 did was at least blunt the craving yeah she had no craving no hunger signal to do it but yet she still made and i love that she was open enough to share this with us so

we can work through this with her right exactly that and then yet it gave her enough of of of her like it was a pause yeah because she didn't have the craving and she's like but i still want it And then yet it gave her enough of her like... It was a pause. Yeah. Cause she didn't have the craving and she's like, but I still want it cause I'm stressed. And I still did it. Right.

And so what's going on here where imagine that same person with all those crazy natural urges. Super hard to stop. Super hard and to super see past that because you're so connected. You know what it is? And I like to talk to fitness professionals like this because I know the mindset that a fitness fanatic can get in, which is, and I know this is you,

if you're listening, so don't deny it, I know that sometimes you look around and go, just stop, just do the right thing. What's wrong with you guys? Look at your health. People are suffering from terrible health due to largely, not all, because there's other stuff too, but largely due to over consumption and inactivity. Okay. Largely.

And so people are not dumb. People aren't walking around oblivious to their poor health. It's just way harder to stop and change than you think. You've got the whole world against you. The whole world tells you to live and eat this way. Don't follow that advice by the way. It's terrible, but yet that's what you hear. You grow up in it, that's what you do. Your behaviors are cycled and built around it. And then right around a certain age you're like, I got to fix this. Oh, that's hard, man. You are literally trying to change

a fundamental part of who you are, which anybody who's ever done that knows, that is not easy to do permanently, especially when the whole world says, who cares, go this way, it's fine, eat this, eat that, don't move. So it is hard, so. And has drug-like properties that give you this feedback of this feels good, this tastes good, this is good. So I mean, imagine that too, you're not only trying.

Find me a drug that kills more people than food in the modern society. Doesn't come close. Well, you were trying to speculate as like a comparison of something that was, and this isn't the best comparison, but I was thinking about like, kind of what we know with like SSRIs

or like in terms know, with, in terms of depression, like, you know, an anxiety and depression and medication, it's like, you know, some people have like crippling anxiety, but like, you can make an argument now, like they're probably not the best, you know, in terms of like long-term, but like in something where you feel like numb or neutral, you know,

that that was sort of the compromise with it, but, you know, I don't know. There's nothing in this category. There's nothing like else I can really think. By the way, I'll say this to the pharmaceutical industry, they need a win. If this indeed is a win, which I think if done properly, it will be a win, they need a win, especially after some of the debacles that they've gone through and their big misses. I mean, look, I got some stats for you guys just to show you, like, we're not in a good place. Like, we're not in a good place.

A lot of it is due to obesity, but not all of it. Like, check this out. In the last 30 years, okay, we were all kids 30 years ago. So it's not like, you know, before we were here. 30 years, over the last 30 years, ADHD it's not like you know before we were here 30 years over the last 30 years ADHD went up 819 percent Alzheimer's 300 percent autism 2,000 percent bipolar disease in youth 10,000 percent celiac disease a thousand percent chronic fatigue syndrome 11,000 percent depression almost 300 percent diabetes 300 percent fibromyalgia 7,000 percent hyp, almost 300%, diabetes 300%,

fibromyalgia 7,000%, hypothyroidism 700%, lupus 780%, osteoarthritis 450%, and sleep apnea 430%. That is not due to more awareness, because I know people are, oh, we're more aware. No, we're not more aware to the tune of 10,000% more. We are doing something to ourselves. Part of it is obesity.

There's other stuff that's going on. At what point do you chalk up nefarious things in terms of the environment? I don't know if it's nefarious or it's more like the way that we regulate and check on things is here's a new chemical I'd like to introduce into the market. Cool, test that chemical. But shouldn't we test it in combination with all these 10,000 other new chemicals? I guess my point is with that is like you know you go through the process of creating these drugs or creating you know these foods and you know like in-house within the organization you get the research back

but you keep pressing it because of your demands for the shareholders. And you keep pushing it out to the public and to the point where we're all just suffering the consequences. I tell you what, I more and more believe in this. I've said this before, but your best bet, I hate to say this, for health, mental, spiritual, physical health, is to not live like everybody else. That's it. If you're weird. You'd be an anomaly.

If you're weird. Okay, speaking of that, that's a perfect transition for something I wanted to ask you today, is the tradwife. Oh God. This whole social media trend. Is that still a thing? It was like, it's exploding.

It's exploding, and it's getting bigger and bigger and it's causing all kinds of controversy and debate and arguments on both sides. I had a friend, it's my Hampton group. Some of them listen, so shout out to them who listen. JT was the one that sent this over. Sent it over and said, I mean, I love to hear your guys' opinion.

And I saw it was a Trevor Noah podcast, which right away I had reservation because I'm not the biggest fan of him. And I'm like, you know what? That's not a reason for me to not listen to this. In fact, I should listen to it because I probably don't agree with this guy. And so I told him, I said, I'm going to listen to it

because you sent it over. And then I'm going to send it over to my partner and see what he thinks. And so I sent him, I said, I'm gonna listen to it because you sent it over and then I'm gonna send it over to my partner and see what he thinks. And so I sent it to you and Jessica, I think you guys watched it, right? And it's really interesting, first of all, the movement, and then to listen to these two girls on his show trying to counter it as it's such this awful thing.

Now why I wasn't the biggest fan of that conversation in particular is, and this is the problem with all of social media in my opinion, is almost every topic you can possibly think of there's a spectrum of people that are 100% agree and the extreme version of it on both sides and then like 90% of the people are somewhere in the middle of the spectrum. But all the arguments and debates have to do with the outer. Does that make sense how what I'm explaining? I do, but I say I look at it differently with what I'm saying right now. I don't think it's extreme versus extreme in the other direction. I think it's more, there's the reality and then there's the social media marketing version of that reality that tries to sell it.

So like you have the tradwife. So trad stands for traditional. Okay. So whatever your traditional, uh, wife values, but here's what happens on social media, they depict a woman and this is because they're looking for views and stuff like that So they like make a costume. She's dressed like a 1962 Commercial. Yeah wearing the perfect dress and makeup and she's in heels and she's making from scratch

So kids her wife cheeto snacks, which takes, you know eight hours And she's got four kids that she takes care of and yet they don't watch TV and she's never tired and everything's great and no that's not reality okay I had a traditional mom my grandmother's traditional I know what it's like to live a traditional life with lots of kids you ain't walking around in heels and whatever your kids are helping because they're helping to raise the younger ones use a lot of TV sometimes because I don't make bread from scratch yeah and I'm tired and I'm up and whatever. And you know, it's not the way that they depict it.

It's hard as hell, just like it is to be a boss wife or whatever, it's all hard. So I think they need to communicate it. Oh, so I think we're saying the same thing. That's what I think. I think that they depict an extreme version of what a traditional, because I have a lot of traditional values.

And Katrina and I watched this together because this is an area in our relationship, especially early on, that was a little more challenging. She grew up in a matriarch, I grew up very traditional. And so if there's something that we ever, like do not see eye to eye on, is like sometimes like the running of a household, because I lean more on these traditional views,

she's more coming from a matriarch. And so I think that what we get it wrong is it's depicting the extreme version of that. I believe our house has something very similar. I mean, my wife works as crazy or if not more than I work. So she's definitely not a quote unquote traditional housewife, But there's a lot of those values, I think, that are appealing to both her and I, and that we try and organize our house in that manner. That does not mean that there aren't exceptions to the rule

where I do a more traditional wife chore around the house and she does a more masculine chore or thing around the house. That's why I mean, like, this is where social media goes so bad, is that it's like you depict the most extreme version here, the people that are debating it are the most extreme version on the other side.

And it's like, well, there's a little more room for nuance. And there is something to be said about like, I mean, I find that traditional values are very appealing to me and how I like our house to be ran. It doesn't mean that I'm like, my wife can't work, but she answers to me. It's not really like, it's not like that. But I think that, but I also think that what's also interesting is that it's getting this

much traction, which what that tells me, I think the biggest takeaway I have is that we over-corrected the other way so extreme that this extreme opposite becomes trendy. And that's what I think that we have been telling women for the last two or three decades that make your own money, be a boss, but that message has become so over-corrected and extreme that we are seeing a lot of women going like, hey, actually it's not as fulfilling as they sold it to us. That's the problem. I think the problem is men too, by the way, we get sold this lie. Yes, agree.

We're getting sold that we find fulfillment in things that you don't actually find fulfillment in. I remember when I was a kid, I remember my mom introducing herself and people asking her what she did. And I remember her responding almost apologetically, because she knew how people respond. She says like, oh, I'm just the housewife type of deal. I'm like, just?

Like, I know what you do, mom. Like, you do a lot. And it was like, and I feel like society, media, whatever, made it so that it was like, oh feel like society media whatever made it so that it was like oh that's not a good thing to do you need to go frowned upon. Just one generation though before that it would be a sense of pride. That's right. It would be a sense of pride. But look at the flip it did for men like if you're a guy and you're talking to a bunch of dudes it used to be a sense of

pride to say that you were married and you had a lot of kids now it's like oh oh you're married okay oh you got a lot of kids to say that you were married and you had a lot of kids. Now it's like, oh, oh, oh, you're married, okay. Oh, you got a lot of kids, oh, your life must be. Oh yeah, you gotta go home, right? You can't really hang out, type of deal. I think we're sold the wrong shit. What fulfills people, a lot of this traditional values is because for thousands of years,

we've learned what fulfills us. And what fulfills us is not making tons of money tons of money. It's not getting lots of pleasure It's not sleeping with a lot of people. It's not it's like finding meaningful relationships team unit focusing on children Yeah, you know doing all that stuff It has to be about respect and it has to be about what's gonna actually Move your family forward and like benefit everybody and so it's like you got to kind of Go through the process of figuring that out with your partner of what their strengths are, what your strengths are.

And then you delegate and you divide and conquer. And it's like, if you're both working at the same thing and whatever that looks like, you know, and a lot of times it does look more traditional and like in terms of the roles, but you know, as long as that works, who gives a shit about what the media is telling you it should be or the society determines it this way?

Who gives a shit? You have to just figure this out for yourself and your own family. Do you guys believe that there are innate traits that each sex possesses that makes logical sense that that's thees that makes logical sense that that's the role that they play or should play in their household. And that's, when I say that. There's individual variance.

Okay, when I say that, I don't mean that there's not outliers or, I mean, example, you would, someone that is all traditional would say that, you know, the wife cooks and cleans around the house. I clean the house 99% of the time. So I think that there's still exceptions to the rule and to your point that there's some things that your wife is going to be stronger at,

your husband's gonna be stronger at. But do you think fundamentally that there are innate things that a woman possesses that makes her better at some of these traditional things? And there's some innate things that men have that make her better at some of these traditional things, and there's some innate things that men have that make them better at their traditional roles. Obviously, it's a fact. That's why it's echoed in every society,

and it's not because of oppression, it's because we worked together and succeeded as a species for a long time figuring this out. But yeah, of course, I mean, look, I love flipping this on its head because people always hate to hear this, so women do this, whatever, I'll flip it on its head, okay?

If you're sitting there and you're interviewing 15 nannies to watch your kids, okay? And half of them are men, half of them are women. I guarantee you, nine out of 10 times, the people are not gonna pick the men. Why? Is it because men are, well, we kinda know inherently. You know, and it's just, we know this inside.

I know there's male teachers and all, I get it. But it's just, look at the data on the people who are most likely to be one way, most likely to be another way. Okay, it's just, that's just a fact. That's why we tend to fall into those roles and why we have for so long. There's always individual variances.

I know, but people would argue, Sal, that statistically it's that way because we've had this oppression for so long that we've been forced into these roles. Therefore, the data is gonna support your argument that you're making. You know what makes me so mad is we glorify so long, and we all do this, right?

We glorify the extreme producers, the extreme hyper-focused, I don't do anything else but do this one thing glorify the extreme producers the extreme hyper focused I don't do anything else but do this one thing which tends to be a male trait this is a fact okay tends to be a male trait so what it does simultaneously is it disregards all the incredible women that have done things raising societies raising children doing things that kind of behind the scenes and so what happens is we think oh that person's more important because they developed this company that created this amazing thing, even though probably a

terrible dad, wasn't ever around his kids, super hyper-focused, also very challenged and had his own issues type of deal. But we idolize them versus like the mom over there down the street, my gosh, she raised three kids and super balanced. They went through some big challenges and she was such a bedrock for the family and so loving and caring and just so one, you know, like, so I think we have this skewed idea of what is, what we should glorify and what we shouldn't. I mean, it's insane to me. This is why, so what I found most interesting about this podcast episode and this movement is more about what does it tell us about ourselves

and society currently right now? That's what I find. Like I don't wanna get into a debate with someone that like how you should run your house. You should run your house so it works for you and your partner. I don't give a shit, right? But what I think is interesting is that something like this

is continuing to catch momentum. And what I think is interesting is that something like this is continuing to catch momentum. And what I think that says to me is there's a whole bunch of women that are naturally yearning for that type of living, but has been told for the last decade or so that that's being oppressed and giving up your life and it's so terrible. It's so crazy to me. You're oppressed because you're at home caring for your kids and let's say your husband So instead we're gonna do is you go get a job and care for some other dude. Yeah, that's not your husband and his kids Apparently that's a good thing. It's crazy to me. Look, here's the truth. Okay, the most important job in my family

Okay, if I had to list them in terms of most importance is my kids There's nothing more important than my children. So my wife is directly connected to that. My job is to provide the environment for my wife and kids. That's it. Now I help raise my kids, and I love what I do. I love Mind Pump, I love working with you guys. But I could pick a million different jobs

and make money and possibly support us. Maybe not as well, but support us. I'm not gonna pick four other kids, those are my kids. I ain't gonna go throw them out and go find some other ones to take care of. So let's be honest with the value and the priorities that we can make. You also, to your point right there,

you also can't possibly think of probably a better person to raise them than your wife. Nobody. And to be spending the most of our time. Nobody's gonna love them like my wife. Nobody's gonna take care of them. Nobody's gonna listen to them and hear them and put up with the challenges like my wife. There's gonna take care of them. Nobody's gonna listen to them and hear them and put up with the challenges like my wife. There's a lot of good people out there, but come on.

That's just a fact most of the time. I know there's always crazy situations, but that's a fact most of the time. Yeah, I don't know. I just thought it was really interesting. Have you seen any of this, Justin? Have you even paid attention to it? No, no, I just, I thought it was like-

Katrina had no idea what it was. Yeah, I thought it was like one of those, you know when somebody's just trying to get attention for like being counter cultural and like have a moment of like, yeah Yeah, I thought I was just like a video series where that one girl was good Like she kind of put it out and then it became a thing. I thought it kind of died out Yeah, no, it's like it's so massive There's like a lot of famous girls online that have been promoting this message and to like Sal's point I mean, I agree.

They all look like 1960s, 50s pinups. Literally, that's what they look. I agree. That's what they're doing. It's over the top. But I mean, that's social media. Of course. You know what I'm saying?

The middle is not viral enough. So you have to be, and again, my takeaway from this is like, this is interesting that this type of thing is so popular and making, and it's Gen Z in particular that is drawn and interested about. And I think because the millennials got put, just like you were raised in that, you know, you're a millennial, so you were like right on the cusp of that, right? So you were raised by a woman that was starting to feel guilty for staying home. Where her mom didn't feel that way at all. That was very normal and what everyone did and probably proud of it. Then all of a sudden the next generation after that, the next two generations after that, it became,

oh, I feel kind of ashamed of it or I shouldn't be that proud of it. And then it became like we celebrated all these boss bitch women. And that was like the thing. You know, it's crazy. Now you're starting to see, you know, it's crazy. The overcorrection. What's crazy now was highlighted with multiple partners and you know, we went through this whole cycle, I feel like of options, right? And then it just comes back.

I do think the men one mirrored it too. It's funny that we're just talking about the, no, we all got screwed, man. I mean, everybody got the wrong messaging, the opposite messaging. Look, I bet you right now, if you took 100 people who were listening to this right now, were both husband and wife work and you sat them down, you know what they would say? We both have to work, we can't afford not to.

This is the position we've put ourselves in with this type of messaging, is that now we're in a situation where I couldn't stay home even if I wanted to because we can't afford it. Well that's predictable when we send a message that everybody has to produce because nothing else is valuable. It's more valuable to that. Put your kids in daycare. That's more valuable for you guys to work and now we're in that situation. Yeah, some of that too is our own doing though too. I mean a lot of people are

gonna like to hear this but it's's like, when you think about like, we have our standard of living today has, I mean, I've watched it in my own, my own life. It was a big deal if you had a TV in your house. They're, name me a house that doesn't have multiple three to four TVs in every house now. Like a microwave was like a luxury thing. Every house comes

with that built into like the things that we have now decided are a must-have or your basic needs for living has continued to raise. So part of it and I'm not saying that things haven't got out of control with the housing market and rent like absolutely we live in one of the worst places in the country for that so I trust me I get it firsthand and understand, and also came from very little. So totally get it. But we also have raised the bar of our expectations of what is necessary for living. And so it's a rat race that it's like, we both, we got to work, we both got to work if we to have the the two to three cars and we want to take two

Vacations and we want it like so yeah, so some of it. Yes is is Some bullshit that society's placed on us, but some of it is some of the old bullshit We've placed on herself to a hundred. Yeah, it was funny. I heard this comedian kind of brought up The fact that like that so now it's like millennials in college, they're just trying to sit around like thinking of the latest app idea, right? Is like to solve the most minor inconvenience we have left. It's like, what do we have left? You know, like there's nothing really to solve. It's like, we got to get back to like, you know, living a, a, a thriving healthy life. And it's like, people just like,

what else is there really to solve in terms of our inconveniences? Well here I got something for you Justin. Did you know now you can send meat to a friend? I know this is a topic that I do that. What? What? Butcher box. Hold on. Butcher box. You guys are in on this. ButcherBox, now you can order one box to test it out or send a box to a friend. Can that be the ad? Send meat to a friend. Send meat to your friend.

Yeah. Yeah. I do have to do that. Nice heart meat. I'm sorry. I'm trying to shoehorn that. I know, I know. Okay, let me ask, what is the offer?

I'm sorry. Do you get to... One box. So instead of having to sign up for whatever, you could just try one box, see if you like it, or you can send it to somebody if you want. That's cool. It is very cool. Yeah, because I know...

There's a lot of... It's a one-time box you could do. So you could test it out to see if... So each person has that ability to do that one time. That's right. So choose someone you really love. That's right. And earlier I was talking about chicken and how meat has changed. ButcherBox is committed to providing you with meat, pork, so beef, pork, chicken, fish,

that is far more natural, far healthier. You just think of salad and you're like, you could use some kielbasa right now. Some butchers, god. Thanks, Justin. Yeah. I didn't knew what he referenced when I said said meat were fine.

That's part of like, we still have yet to do that, by the way, which we should do that for ButcherBox, so you keep forgetting when they have their ads, is break down what all of our regular boxes look like. Chicken thighs are on mine every single time. That's a staple on ours. A lot of mine is Tri-Tip and Rib Eye. I gotta bring it back, bro.

Do you know what we did? We ate them so much, so much, so much, that my wife's like, stop, stop it, stop the order. Within one box, she goes, order them again. Yeah, we can't, that's like, we've ingrained it in Max, is like a staple, yeah, that's a staple meal that he gets, and so Katrina's always gonna have those on hand for sure. Oh, it's the best, go ahead, Doug.

Yeah, so if you go to thebutcherbox.com forward slash mind pump, and then, I actually go to the butcher box.com forward slash mind pump, and then I actually go to them, their main site, um, and go up to the top, it says gifts and you can get all kinds of different gifts. You can share a best seller section to get boxes under a hundred dollars. You can get boxes over, uh, under $200, steak lovers, various, uh, forms. Wow. They've evolved your website.

Yeah, it's very good. Oh wow. That's cool. That's good stuff. Alls. Wow, they've involved you on the website. Yeah, it's very good. Oh wow, that's cool. Yeah, it's good stuff. All right, speaking of partners, so NASM, so they're the, for trainers, you guys know that they are, they're the premier certification course, national certification for trainers.

They have a performance enhancement specialist certification. I never got that, did you get that? Yeah, I got that. Of course you did. I have it too. Oh, you both got that. So that's.? Yeah, I got that. Of course you did. I have too. Oh, you both got that. Mm-hmm. So that's- It used to be called SFS, Sports Fitness Specialist, and then it eventually was PES. I actually

did both. Yeah, I did the PES. So I did the SFS originally, and then- And it's all for athletic training, right? Yeah. To train athletes for performance. Yeah, they highlight certain areas of imbalance that could lead to injury, especially in athletics and specific sports, and so that was helpful for me.

I mean, I wish I trained more athletes. That was like my focus and target, but it turned out to be a general public for the most part, but, uh, it was, it was a great course for kind of like nailing that down. Now I'm, I imagine that when it comes to workout programming, you're going to get more of that in this than you would in other certs because you're dealing with athletes. Oh yeah. Is that the athletes. Oh yeah. Oh yeah. It's that no traditional certs don't do a whole lot of workout programming. That's gotta be one of the questions. What I got from it is you get a lot of great general

sports performance stuff so you can then go build programs for for your average athlete. Like you're not gonna go out and be ready for an NFL team. No, of course. But you absolutely, like, it armed me with the ability, like, because I trained a lot of kids, young adults, that played basketball as a hobby, or, and they wanted some, I want to be a little bit faster. I want to be more mobile. I want to be able to jump.

Like, the tools that it takes to do that and program well, that cert does that really well. So it's 50% off. Oh, wow. That's what they're offering right now. Which by the way, NESM, I've known them for, I mean I've been aware of them for almost three decades now. Through working with them, they do these 50% off deals with us, it's pretty phenomenal.

I don't remember certs ever being half off. I know, I wish it was 50% when I was buying them. Yeah, I know, I know. You know, I wonder if 24hour and UFC and these gyms, if they do what we used to do. So the way it used to work at 24 was you could go buy the cert. Like I'd go buy the cert back then. It was about $500, $600.

You go buy the cert. And then the next, I want to say, two paychecks, or was it the next six, over the next six months, that's what it was, they would pay you half back and then the other half back. So they basically would cover it, they just wanted to make sure that you stayed, you stuck around, you didn't use them to basically pay for the cert and be done with it, so it was like.

How many NASM certs did you guys have? Was it just the three? Oh, I had a bunch, yeah. You did CPT? I mean, if you count SFS and PESs too, I count them as one, so it's the same thing. So I just have a three. So you had CPT, CPT, C mean, if you count SFS and PESs too, I count them as one, so it's the same thing. So I just have a three. So you had CPT,

CPT, CES, and then SFS. Correctional exercise and then sport one. You too? Yeah, I had that, and then I had nutrition, the NFS, I believe, and then... Are you the most certified out of all of us? I mean, maybe. Like, I had quite a few.

I had probably like six, seven probably total, but a lot of workshop stuff. Once I got past all the certification and working for a commercial gym, I was all into going to kettlebell workshops, to macebell workshops, to a lot of the unconventional stuff, and then Olympic ring training and like gymnastics training. I did all that kind of shit. Justin probably for sure is more officially certified in it because a lot of the ones that I talk about, I just took them because my trainers were and so I would take the book or I'd take the course and I'd go through it with them, but I never paid to go

to get the certain person. Yeah, I don't like incentivize this. That's a lot of what I do. Yeah, to do the structure of it. That's what got me on that path, because it was like I wanted to squeeze the potential of my paycheck as much as possible, and then we kind of put that in place,

and I was like, oh yeah. I told you about that story, right? So when I, so there was a time, I'll never forget this, it was like year five, I'm like year five or six into management. And it's so crazy to me that this wasn't something they taught every manager right away. But we were at Mountain View

at one of like the headquarter meetings for all the fitness managers. And they pull up this stat. And it was a trainer with one national cert, trainer with two national certs, trainer with three national certs, and a master trainer, which means you have that three national certs

plus 5,000 hours. And it showed their longevity in the company. It showed the total hours they service in a month and it shows a total revenue that they produce. Oh, it was crazy. The difference. And literally I came back to the club and the next day implemented what Justin's alluding to that I never got permission for, cause I knew I wouldn't be able to do it. And you don't remember fit hours, right? So every manager had a budget of total fit hours

that you were to distribute to your trainers, which allowed them to walk the floor, book free assessments. Wait, so let me guess. You told them you would pay them to study and learn? Yes, yes. Without, and they didn't know that? Oh, I did not. I did not approve it at all.

But great. Yeah, because what it, every, so this was. But great. So then what I did, what I used, my two top trainers that were already masters, already had a bunch of national certs, I had them lead every Friday group classes with all of my trainers in.

Brilliant, brilliant. Taking them through certification after certification, where they would study together, get paid to study, and then it would move them up a pay level. So all of them were all bought in. And that's also how I got to a point within, I don't know how many months it was, but we at one point had all master trainers.

And I didn't know a single facility that had all master trainers. We had all master trainers at that time and we crushed. So I carried that title way too long. Yeah. Everywhere I went I'm a master trainer. Yeah. It's cause I like it.

It was brilliant. It was brilliant on their part to do that. But yeah, I never got approved to do that. And I know I would have got denied to do that cause you weren't allowed to use those hours like that. But when I saw the stats and I was like, if I could just get all these guys up to that and girls up to that level, it level, and I tell you what,

it was the after that. I'm sure they crushed. Was the easiest time ever in management I ever had in my life. Of course. Just because everybody killed it, everybody did really well, everybody was educated. And I wish I would have learned that.

Someone would have told me that years before. That's all. All I ever had was the original 24 fitness cert. I did a CPT from NASM. I got the correctional exercise one. I never I don't think I ever took the test I'm not sure I think I just learned it Yeah, and I had ISSA and that was it after that it was basically Trainers that worked in my studio. I would learn from them borrow their books and watch them Yes, yes, yes with the most of the stuff. Yeah. Yeah good deal. Do we have a shout out?

You know what? I'll shut up because the last time and I was listing all the free stuff, Doug failed us and forgot to remind me of the, put blame it on Doug, like how I do that, the newsletter also. So we also have the newsletter, and why I've reminded that, I've actually had a couple, my mom, my client Christine,

and then somebody else have all messaged me in the last month. So shout out to Darren also, because Darren is the writer who we hired to do that. He's been doing it for a while now. And it's continued to evolve, right? As far as like, I think providing more value, some entertainment and humor. And so that newsletter is incredible. It's free. And so if you guys aren't subscribed to that, subscribe to the newsletter.

I know we have a landing page, Doug. Yeah, mindpumpmedia.com forward slash newsletter. Cool. Seeds Daily Symbiotic is the world's best probiotic. So what does it do for you? Well, it helps with bloating, helps with healthy regularity. It also helps support your gut barrier,

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Get 25% off. All right. Back to the show. First question is from Kara Zoller, CNS. Does it matter how high up your back leg is when you're doing Bulgarian split squats? The bench seems too high, so I use a step with two risers under each side. Yeah. Yeah, I did a video on this on YouTube a long time ago on Mindpump TV about getting set up for a Bulgarian split squat.

You know, one of the most common things is the feeling it pulling and stretching your hip flexor and not actually feeling it in the lead leg they feel it in the trail leg because they're in such a stretch position so that's why this matters. Yeah you shouldn't feel a big stretch in that back leg. Your knees should be able to bend in the back leg you should feel most of the pressure on the front leg there is some variance on how on the height and. There is some variance on how on the height and for an individual based off of that. So some people could do a little higher, a little lower. There's no standard I would say Bulgarian split

stance squat height. Nonetheless if your back leg feels like it's stretching or you feel like you're helping yourself with that back leg then it may be too high. And if your knee hits the floor then it may be too high. And if your knee hits the floor, uh, then it's probably too low. And if your back knee is bending really, really strongly where it's almost bumping in the front leg, then you're too close. That's another issue. Sometimes people get too close to the bench. So people have issue too with, um, you know,

going on their tippy toes versus on flat foot in. And really that's like a preference thing for me, for the most part. One cool product, and I know you guys have probably seen this out there, that you can attach to your squat rack now, it's like a pad. Love that. You can set it at the right height so you can really

just form your foot over the top of it. It's super comfortable. By the way, this is a great use of a squat pad, in my opinion. The squat bar pad. Oh yeah. If you take a barbell and you set it at the right height, you can use that to put your foot on. Smith Machine too.

And now you've got a reason to use a squat pad, because they definitely are on the air. Another reason to use a Smith Machine. There you go right there, for those listener, whether you have a home gym and you have your own rack, investing in the piece that Justin's talking about, because it's relatively inexpensive through a company like PRX, you can get that. If you don't have your own home gym and you have your own rack investing in the piece that Justin's talking about because it's relatively inexpensive through a company like PRX, you can get that.

If you don't have your own home gym and it's not something you want to buy, then your makeshift version of it is what you just said, Sal, which is basically setting the barbell up on a squat rack and then putting the pad on there at wherever you need it. You'll see if you watch on MindPump TV, I did this video, I like to set up from the ground up versus what a lot of people do is they like hook their leg and they hop around in the position. I actually start at the bottom position and that's how I decide where my, my front foot is going to be and where my trail.

So you'll see in the video, I break it down on how to do it. That's how I teach it. Next question is from Valdez Lucian nine. If I miss a few days of maps 15, can I do a few workouts all in one day? Yeah, you definitely can. Now the program, like all of our programs, is laid out in an ideal way. Meaning, if you follow it as it's laid out, that's the best way to follow it for the most part. There's always individual variances, but for the most part. So for people who don't know what Maps 15 is, this is a program that essentially you're working out five or six days a week

and your workouts last between 15 to 20 minutes depending on what version you do. The 15 minute version uses a suspension trainer, the 20 minute version uses barbells and it's essentially two exercises a day. So instead of doing two 45 to 60 minute workouts a week, So instead of doing two 45 to 60 minute workouts a week, you're doing one 15 to 20 minute workout most days. And it's about two exercises. That's essentially what it looks like. So the question is, well, if I miss three days, then can I do six exercises in a day instead of two because I skipped, you know, three days or two days. Well, yeah. Yeah, in fact, we designed it that way. We designed it so that you could in fact do that if you needed to. But following them, doing a little bit every day is what makes Math 15 so special for many different reasons. One of them is the consistency, it's very easy on the body.

The recovery is amazing. The recovery is great. It equates to a good amount of total volume, but because it's done daily it helps build better habits. And people, it's got to be one of our people, it's gotta be one of our most, it is definitely one of our most popular programs. I tend to just pick up where I left off, especially if it's a week or less. Once I start getting to two weeks and beyond of time off, well then that changes, like normally I'll restart over

on a program or start over completely in a week, but if let's say you're on say day three of maps 15 and you miss three days, I would just pick up on day four, right? And go right back to that. So skip them. Yeah. And just go right back to it. Typically that's how I do it.

Especially since that's kind of like an upper lower split the entire entire way. That way I just pick right back up where I was going and you'd be fine. It's not like there's something magical about those exact days together and like having to try and smoosh them all together just so you could stay on course.

I just pick it right back up. Next question is from Seed Leaden's coaching. What are the best exercises to lift breasts after years of breastfeeding? Okay, so first off, there's not a ton you could do through exercise for this. There's a little bit you could do and the reason why I'm saying a little bit is because you'll get somewhat of an effect but don't get your hopes up. A lot of it's genetics. It is, but let's just say, okay, you're dealing with what you're dealing with. Is there anything I can do? You can train your upper chest. That can definitely help. I've had female clients comment

on this, but that would require you to develop, you know, good musculature in the upper chest, which is a hard area to develop anyway, and it's limited, right? It's not like really lifting your breasts up, but it can help. The other thing you can do is stay well hydrated and make sure you eat adequate protein,

because protein is what keeps the skin healthy and strong. So, strength training, by the way, has that effect as well. But there's not a ton. So, don't expect these results like you're going to get from a plastic surgeon. I mean, reinforcing that shoulder back position and better upright posture, in terms of just training the rhomboids and making sure too, the, you know, your upper back is nice and strong. Embrace that, that's really it. Besides you're saying the upper chest, but I mean, that's, that's just kind of the basics.

I think for somebody who lifts consistently, you see minimal, but somebody who doesn't ever lift and then getting someone to do upper chest makes a big difference. Just like somebody who has kind of a saggy butt and then they've never squatted before and you get them to squat, it makes a big difference. Yeah but the glutes are muscle. There's fat there too. Yeah but there's I mean there's what are you talking about? That your upper chest is muscle. It is but so much of the breast is fatty too.

I hear what you're saying. Yeah I mean it's not gonna take someone who's sagging all the way down here to sitting up at the top of their chest but it's enough of a difference that you'll notice a difference especially someone who's sagging all the way down here and sitting up at the top of their chest, but it's enough of a difference that you will notice the difference, especially someone who doesn't lift already. If you're somebody who already consistently lift, you've done already quite a bit, so you won't see as big of a difference, but someone who doesn't and then you go and you train upper chest, like, you know, incline bench. By the way, the muscles do play a role. There was a study I talked about years ago that showed that wearing a bra contributes to boobs sagging more because of the support of the breasts and the muscles that tend to

hold them up or some of the muscles that hold them up atrophy because of support. So actually not wearing a bra, which they used to think the opposite, right? If you don't wear a bra, you'll get saggy boobs. No, wearing a bra actually contributes more based on the study that I read. Next question is from Kony Chua. saggy boobs. No, wearing a bra actually contributes more based on the study that I read. Next question is from Kony Chua. Can I exchange trigger sessions for focus or mobility sessions while running maps anabolic and see similar results? You'll see different results. That's why they're different, right? Focus sessions are more focused on a specific body part whereas trigger sessions tend to be more general for the whole body.

And the mobility sessions, just like the name implies, is for improved mobility. So you will see, you're not going to see the same results from all three of them because they're all totally different. I like this though. And the reason why I like this is because in my experience of training people, I have yet to meet any clients that do not greatly benefit from mobility drills. And it seems that everybody has got some sort of dysfunction

or lack of ankle mobility or hip mobility or shoulder mobility. And so, and that it seems to be present all the time and forever, right? And so I find using mobility sessions in replace of trigger and focus sessions tends to be a better general advice for the average person who's just trying to be healthy.

Now, to your point, Sal, if you're a bodybuilder and you're trying to use focus sessions to bring up a lagging body part, mobility is not gonna do this nowhere near the same thing as focus. If you are a, you know, maps anabolic, you're trying to build maximal amount of muscle in that period of time, not doing trigger sessions is not going to get at the most. But generally speaking, those programs are are well designed enough that you're going to build good muscle, build a good body on

just following the foundational days. And then if you took the off days, or the trigger days, or the focus days, and did mobility, the general person would greatly benefit from that first structure. I agree 100%. I can't think of a single person that wouldn't gain benefit from mobility sessions over trigger or focus sessions.

Trigger and focus sessions are more about aesthetic development. Mobility session is about movement and everybody can move better, which by the way, I want to be very clear, moving better also contributes to aesthetics because you can perform exercises more effectively. All those big exercises that you do on those foundational workouts, they're just not as easy to sell because I can sell easily to somebody, hey, do you want to develop your butt more?

Then I can say, hey, do you want to have better hip mobility? Like, doesn't sound like, I don't want to, nobody's going to stop me at the beach and say, hey, nice hip mobility. They're going to say nice glutes. Justin Mike, a good trainer. The truth is, I actually, I use for a lot of family and friends and myself, anabolic in this manner.

Oh, I do more mobility sessions for people too. Yeah, so I typically tell them, hey, follow the foundational days, and then those two mobility exercises I taught you, do those on your trigger days. I tend to prescribe that to family and friends most of the time. It's a good way too to extend, and this is something that we kind of bring up,

that you kind of have to break it up You have to do other like lateral movement twisting movements things like that to incorporate and if you incorporate the mobility sessions within you know those like real solid muscle building type programs like your anabolic and Strong and all these other types of programs you can gain the benefit of also then stimulating and reinforcing your joints along the process. So I mean, it is beneficial in that regard. I think most of these are like run the program, how we have it laid out, because the intention of it

is to get that type of adaptation, come back to it, add a new spice by adding one of these other types of frequency building. And this is why I picked this question, was because we haven't talked about this in quite a while. When we designed the programs, that was the thought process. Exactly what Justin said is, ideally, the client

follows them exactly how they're laid out. And if you can go through all of them, then you now can go like, OK, I find that, man, I felt the best in performance mainly because of all that mobility work I was doing. Okay, well, but then I saw the most gains in anabolic. A lot of people love the way they feel an anabolic and it seemed why it's one of the flagship programs.

So, I love the gains I got from that. Okay, there's a way to kind of marry those to Justin's point of like, hey, now you can run anabolic, reap a lot of the benefits that you say you got from that, but then also address some of the mobility stuff that you recognize that you got from performance. And then you kind of get a blend of both. That's kind of how I like people to start to use the programs as you've got after you've gone through all of them. But ideally you follow it as it's laid out at least once. So you understand what the adaptation, the, what we are trying to accomplish with writing it that way. Look, if you like our show, find us on Instagram.

Justin is at Mind Pump. Justin, I'm at Mind Pump. DeStefano, 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.

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