Mind Pump: Raw Fitness Truth - 2433: The Muscle Building Value of Creatine on a Low Protein Diet, Good Pre-Workout Snacks, When to Lift With a Belt & Straps & More (Listener Coaching)

Episode Date: September 27, 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: Here are three health habits I regret not starting in my 20s. (1:44) Ninja cream. (14:57) The education system must be disrupted! (19:02) How the fitness industry has overcomplicated the process of building muscle and losing body fat. (22:30) Should MMA go away? (30:12) How we crave discipline and structure as a kid. (36:53) Dad life moments. (40:38) Parent hack: Organifi popsicles! (53:08) A peptide that boosts immune function. (54:50) Shout out to Brandon Carter! (58:09) #Quah question #1 – If my workouts are good and I’m still progressively overloading and getting stronger, does that mean I’m not truly in a caloric deficit? (1:00:25) #Quah question #2 – What is a good whole-food snack to eat before an early morning workout? I typically eat breakfast after but have been getting nauseous working out fasted. (1:03:14) #Quah question #3 – If you’re not hitting your protein goal will creatine still help you build muscle? (1:05:15) #Quah question #4 – Getting into powerlifting to eventually compete in the raw/classic division, should I already start lifting with knee sleeves, a belt and wrist straps or should I wait until I have some arbitrary weight before starting to use them? (1:07:17) Related Links/Products Mentioned Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. ** Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** For Mind Pump listeners only, join IHP and Equi.Life for 2 full days of live exhibitions, inspiring keynote discussions, and engaging expert panels at The Reimagining Health Summit October 23 - October 25th in Orlando, FL. Visit here and use the code “LIVE100” which will give $100 off any level ticket (excluding virtual). September Promotion: MAPS Starter | Starter Bundle 50% off! ** Code SEPTEMBER50 at checkout ** Mind Pump #1605: How to Get Jacked on a Budget Mind Pump #1345: 6 Ways to Optimize Sleep for Faster Muscle Gain and Fat Loss Building Muscle with Adam Schafer – Mind Pump TV Stop Working Out And Start Practicing – Mind Pump Blog Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly) Massive study uncovers how much exercise is needed to live longer Thymosin Alpha 1 Reduces the Mortality of Severe Coronavirus Disease 2019 by Restoration of Lymphocytopenia and Reversion of Exhausted T Cells What is Thymosin Alpha 1 and How Does it Work? - Jay Campbell 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 Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Becky Kennedy | Parenting (@drbeckyatgoodinside) Instagram Brandon Carter (@kingketo) 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. This is mind popper in today's episode We answered listeners questions, but this was after an intro today It was 56 minutes long now the intros where we talk about current events our lives family stuff It's a good time and then after that we get to the questions By the way If you want to post the question that we can pick from

For episodes like this one go to Instagram at my pump media now this episode is brought to you by some sponsors The first one is Legion they make incredible athletic performance enhancing muscle building of fat burning supplements today We talked about their whey protein go check them out go to buy legion.com That's BYLEGION.COM forward slash mind pump use the code mind pump get a discount 20% off this episode is also brought to be on Organifi another great supplement company today. We talked about organifies plant-based protein powder So if you can't have dairy like whey protein go with organifies the's plant-based protein powder. So if you can't have dairy like whey protein, go with Organifi. It's the best plant-based protein you'll find anywhere. Best amino acid profile I've found. Anyway, go check them out. Go to

organifi.com forward slash mind pump. Use the code mind pump. Get 20% off. Also there's only four days left for our September special. Our beginner strength training program, MAP Starter, 50% off. Then we have a starter bundle. This includes MAPS Antibolic, MAPS Prime, and the Intuitive Nutrition Guide. That entire bundle is discounted then we took an additional 50% off. Remember there's only four days left so if you want to take advantage go to MAPSFitnessProducts.com and then use the code September50 for that discount. Alright, here comes the show. Here are three health habits I wish I started in my 20s. Number one, eating my body weight

and grams of protein from whole foods on a consistent basis. Number two, get eight hours of sleep every single night. And number three, realizing that supplements really play a minor role at best when it comes to my fitness, muscle building and fat loss. Had I done those three things in my 20s, I would have gotten a lot further when it came to my fitness. Have you really learned all three of those? Protein, yes.

Sleep, definitely. Supplements, maybe not. Actually, I know the answer. That's the one I was looking for. I actually know the answer to the supplement. I eat my body weight. I just have fun with them. No, I mean, imagine hitting, just first one, right?

Yeah, yeah. Just hitting protein targets from whole natural foods. It was everything. Consistently. It was everything. It's like, I remember one, it's so funny, I just talked about this recently. When I was maybe 14 years old, so I was a young teen,

I had just got into lifting weights, maybe 15. So maybe a year into it and, you know, skinny, trying to build muscle, whole deal. And my parents went on vacation for three weeks. So we lived with my grandparents for the few weeks. Now my grandmother, old school Sicilian. And so of course, first thing she asked me is, what do you like it to eat?

So I said, now I just got into lifting weights. So I said, now it's just got into lifting weights. So I said, I like steak. Steak, grandma, steak. I like steak, no, no. And so she proceeded to make me steak three times a day. Breakfast, lunch, and dinner. Breakfast, lunch, and dinner. And I remember over a three week period,

it built so much muscle and I got so strong. And I remember being like, is it the steak? Could it possibly, it was, it was the steak. It definitely was. You know, for me, the same thing, is it the steak? Could it possibly, it was, it was the steak. It definitely was. You know, for me, the same thing, except not the same story with the grandma, but what was interesting was when I was really young,

skinny, trying to build muscle, the message I kept hearing and thinking was, I just need to eat more. I need more calories. Oh yeah. And so this is, I was still eating fast food all the time. Like I ate junk food all the time. It was just food.

Yeah, just food. And so I thought, you know, oh, you know, I'm gotta be getting enough calories or, you know, throwing milkshakes. I mean, throwing ice, everything, just to eat more calories to put weight on. And I was such a skinny kid that at that point, I was like, I'll take any weight, you know what I'm saying?

As long as I saw the scale go up. And it wasn't until I started like tracking macros and paying attention and realizing like, oh my God, I am getting enough calories to put a couple pounds on the scale, but I'm still grossly under eating protein. Right. And it tripped me out when I started eating whole foods and going after things like chicken thighs and like steak and that whole food. And I found myself hungry. I wanted to eat more, because this clean food, you could just tell by the way it was being digested.

Like I'd eat a real healthy breakfast and then two hours later I want to eat again. Whereas if I crushed like fast food, if I went through my favorite, you know, fast food burrito place for breakfast, I'd eat and then I didn't want to eat until like four o'clock in the afternoon. Then I'd eat another junk food meal

and then I didn't want to eat until. It's like you'd have, you would eat 50 in her calories, 30 grams of protein. Yeah. You know, so it's a bunch of garbage calories without the protein. Dude, that was, I mean, it's interesting to go back and think about that. It really was just like mass gain

or it's like whatever amount of calories you can just cram down. And so I was just like seeking out shakes on top of what I was already eating normally. I thought that was like the move, right? And it was like the primarily carbohydrates. There wasn't a whole lot of protein in there. No, it was, you know, mega mass 4,000 or something.

It was like 180 grams of carbs. 40 grams of protein, right? 880 grams of carbs is really all the calories. I mean, there's a couple times when I almost really figured this out. Like, had you asked me, I would have said yes, but I didn't really apply it, right? So the first time that it started to click

was when designer whey, do you guys remember that protein? That was like the first whey protein they came out. Remember I told you I used to mix it. That's right, that's right, you worked in the factory. And I started just taking a scoop with every meal and then noticing the gains. I thought there was something special about whey protein, but really just I needed extra protein.

My late twenties is when I started to really piece this together. It was the first time I really started to track. And so my late twenties, you know, now I've been lifting weights for over a decade and I wanted to gain more muscle. And so I said, okay, I'm going to aim for 220 grams of protein a day.

So breakfast, I'll never forget, I need 50 grams of protein for breakfast and I'm going to aim for 220 grams of protein a day. So breakfast, I'll never forget, I need 50 grams of protein for breakfast and I'm going to do it without a shake. And I remember going through the foods I was eating and going, okay, I have to eat that many eggs, like that's a lot of, I've never done that before and I have to eat this much. That is a lot of protein.

I thought I was eating enough protein before. I was probably getting more like 120 grams of protein before, nowhere near the 200 and 220. And then when I did, those were some of the best strength and muscle gains I'd ever seen in my entire life, ever. I mean, some of those lifts are still some of my PRs. There's also this like, again, similar to the point

you're making, is that you have like a day or two that you do well, and then you don't. It's consistent, you gotta be consistent. That's the key, it's not like you can't just have a high protein day and then you have three days that are moderate or low. I said, and so I noticed that pattern too. It was like, oh, that was a good day of protein,

but it's like, oh, that was one out of the four days that I actually hit. Load up and kind of back off. Oh, way back. And that's a huge, like whenever I work with anybody in their 20s, protein intake always, actually that's true for everybody, but especially kids in their 20s.

The second one, the sleep one, this one, 10 out of 10 times, if I'm working with someone in their 20s, their sleep is suboptimal. And the reason for this is you can get away with suboptimal sleep when you're in your 20s for a couple reasons. One, you're young, so you're like super resilient. Number two, you have the luxury of being able to take naps and sleeping in. So you just allows me responsibilities. Yeah, that's it.

Like, once you start having kids and all that stuff, like it's like, you can't just take a nap and you can't crash on the couch after getting home from school and that'll help you kind of function. You just can't do that. You got your kids, you got responsibilities and you also can't crash on the couch after getting home from school and that'll help you kind of function. You just can't do that. You got your kids, you got responsibilities. And you also can't sleep in on the weekend. Everybody knows this, who has kids. You, kids don't sleep in.

So, but in my twenties, I could, I could sleep until 10 a.m., 11 a.m., if I wanted to. And so you kind of play this like catch up, you know, game and you can tolerate it, not realizing the gains that you're missing, not realizing the gains that you're missing, not realizing the progress that you're missing by simply not sleeping eight hours consistently. Almost every 20-something year old I know goes to bed really late Friday and Saturday night.

At least Friday and Saturday night. They stay up super late. Jet lags themselves every Monday. And then they try to go to bed early on Sunday, can't get to sleep because they've already changed their circadian rhythm from the late You know bedtime and late sleep in then Monday exactly. I don't they wake up Monday morning. Everybody hates Monday morning Well, yeah, because you've literally changed the circadian rhythm. So you're jet lagging yourself Every single week week in a week out you don't normalize till about Tuesday or Wednesday And that's when you think start feeling normal you throw it off. Honestly, I feel like it's worse

I don't know if till about Tuesday or Wednesday. And that's when things start feeling normal and you throw it off again. Honestly, I feel like it's worse. I don't know if you agree or not, but like with the kids in terms of them staying up, like they do all-nighters. Yes. Like all the time. And it's like, because there's no real, like, you know, when TV had schedule where it's like, you have this show is on at this time

and this, they don't have any schedule. And so it's like, they just will play video games or they'll watch something or stream or like everything is readily available and accessible. And so it's like, they just will play video games or they'll watch something or stream or like everything is readily available and accessible. And so it's like, why go to bed? Like we're just hanging out and let's stay up and let's that it's like exciting for them to just stay up. And I'm like, Oh my God, it's like a nightmare.

If you want to progress, if you want progress, if you're really after progress, uh, then you've got to get consistent good sleep. If you don't care, then yeah, go enjoy staying up late and all that stuff, but if you really want to progress and you're not getting good sleep and you're doing that patchwork like I did, you're not just affecting yourself a little bit. You're crippling your progress.

You're killing your games. It's what's, so I'm gonna add to this too, because I think there's another thing that we did in our early 20s that goes hand in hand with the sleep thing. Part of, you know, what happens when you sleep, this is the recovery building process and adapting process is when we're resting and recovering.

So then you add in the other factor that we would do in our 20s, which is double days training to fail your every set. And so it's a wonder I built any muscle in my 20s at all. And I think back like, oh my God, if I, the amount of effort I put in to trying to build a few pounds of muscle and grinding and pushing

through all these things so hard for somebody was just to get a few more pounds. I think back and I'm like, oh my God, it could have been so much easier had I dialed in the sleep or even just cared a little bit about it, right? I just, I had the attitude of like, I'll sleep when I'm dead. Right. And like sleep is overrated. All. I said all that dumb stuff. So if I just kind of cared about that and probably cut my volume and intensity

in half, I would have seen double the results just simply by understanding the, the response, how response, the responsibility of getting good rest and what role it plays in recovery, building and adapting. And then also understanding that the more I do isn't necessarily, I mean the more muscle I'm going to build. That relationship between the two of them? If you look at the, if you looked at a pie chart of you know what affects your progress, a third of it is your sleep. So go ahead and take

a third of it away. That's how good you're gonna do. Okay, and I don't mean just not getting sleep. I mean just getting crappy sleep, not being consistent. I had this kid work for me once, and I think he was in his, I know he was in his early 20s, maybe 22, 23, and I had another young lady, I've talked about her before, who worked in my facility, who was just way ahead of the curve

when it came to functional medicine stuff. She was a physical therapist, but she also was very well versed in this kind of stuff. And we would have these conversations in my studio. I used to love it. It was a small studio and we'd have these great discussions and conversations. And she kept hammering sleep, kept hammering sleep, right? And this kid's like, I don't care, you know, and he was already kind of muscular.

He's like, whatever. And she said, I'll, I'll let's, let's do a challenge. 30 days. She said, 30 days, go to bed and wake up at the same time. She goes, and I bet you'll hit PRs and all your lifts. So he says, I'll take that bet. He gained eight pounds of muscle, naturally, in a 30 day period, just from doing that.

Eight pounds of lean body mass. Now the last point was supplements, right? I went through two phases, two revelating, like awakenings I should say, when it came to my understanding of fitness. One was the role of supplements and one was the role of steroids and they're both closely related.

So when I was a kid and I first started working out, I didn't think bodybuilders took steroids. I thought Arnold was natural. In fact, when I found out he took steroids, I was devastated. So I thought the key was like supplements, right? Remember I was a kid. Can you just see, I could just, I can like picture him

because of how much reading and following of all his stuff. How many vitamins are you fucking crammed down. That has to go up there in like top five devastating days for you. Oh yeah. I'm sure like you, you probably list some family members passing away a little bit higher and then it's like Arnold on steroids.

I remember because my cousin and I, we both started working out at 14 and we had Arnold's encyclopedia of bodybuilding. I read everything, you know, all that stuff back then. The magazines didn't talk about steroids. It was big, like, no, everything's natural. So I thought it was supplements. That's what I thought.

And I took all the supplements and I did everything. Nothing worked. I finally invested my hard earned money. I think I was 15 maybe. I had, I was working at the time and I would get paid and I'd saved up my money and I bought a stack that cost me, I wanna say $170 back in 1993 or something like that, right?

So this was like a million dollars back then to a teenage kid. I had saved up all this money and I remember I didn't have a bank account so I told my mom, can you get a money order for me? I had to convince her. You had to get a money order to buy supplements? Because I had to buy it through the mail. I had to buy it through the mail. Dedicated. That's a great story right there. And I remember I had to convince my mom, can you get a money order for me? I had to convince her. You had to get a money order to buy supplements? Because I had to buy it through the mail. I had to buy it through the mail.

Dedicated. That's a great story right there. And I remember I had to convince my mom because she's like, you're not going to spend your money on this garbage. I'm like, ma, it's my money, whatever. So she finally did it. You used J.G. Winnworth?

I didn't know how to call that. So I send it in, and in the mail comes this kit. And it's like seven bottles. And I mean, the company used to have these before and afters that were just blow your mind And I'm like, oh, this is the this is it This is totally gonna work and I gained nothing not even a little bit I got nothing from the whole thing and I remember I was so jaded right fast forward

I thought oh, it's got to be anabolic steroids then I managed gyms So I'm a young general manager and I think the difference between Me and a you know in a bodybuilder or me and the most jack-on-the-gym Is steroids it has to be steroids That's what it is And I had trainers who worked for me and I remember discovering some of these trainers took anabolic steroids And I was shocked to realize that that they took steroids because they don't look like they did remember I looked like wait you're on

Steroids you don't like it's not working. That's that's wild and then I would see pictures of steroids. You don't look like that. It's not working. That's wild. And then I would see pictures of, of bodybuilders before they took steroids, uh, like Ronnie Coleman, who got, you know, he was 10th place Mr. Olympia naturally. And then getting in this podcast, interviewing some of these, these crazy athletes and realizing, oh,

there's a whole nother level of genetics that comes into play. Um, and so that's, that was, that's, it's connected to the supplements. Now, of course, anabolic antibiotics definitely play a role. Supplements play a tiny role, a very, very tiny role. So realizing that in your 20s, you'll save money, time and investment. And you can invest in other things like education, coaching, programming.

Things that make a big difference. This is all so relevant. This is the conversations I'm having right now with my boys, even my young one too. But they're very interested right now in getting attention and getting jacked. And I'm like, really? That's a thing again?

I'm excited about it. But I mean, they've been interested in just improving their overall skill for their different various sports and whatnot. But Ethan's really on this quest right now to get more muscular, get jacked. He's already pretty jacked for a young kid. That's what I tell him.

They both have great genetics. He's a fit. He's pretty muscular. They also work out a lot, dude. Yeah. Gymnastics and everything. It's a lot. That's kind of the thing is making sure we recover.

Is he the buff kid in the school? He's kind of like right there with the jocks. They're kind of like, he's on par with some of the other kids. Some of the other kids are actually lifting weights. And he's not really lifting weights yet. He's doing more calisthenic and explosive moves and stuff. But he's got a lot of potential ahead of him. But we've been trying so hard to implement morning

breakfast of heavy protein and trying all the different angles like sausage, eggs, scrambles, bacon, you know, whatever we can do to kind of get it from whole sources. And then, you know, they'll eat and then it's just like, it's like, dad, I just can't, I'm not hungry. I like, I've tried, I'm trying to stimulate it. And so, you know, I'm trying all these different combos. And so what I will do is we'll do like a scramble of eggs

or like a bacon. And then I'll also combo it with a shake on top of it, just to kind of reinforce that. Because during the day, he's better about getting his protein targets. And I'm like trying to because we, oh my god, we're so vocal. What are you using? I mean, I'm sure they can tolerate whey right now.

So are they doing whey? Yeah, they do well with whey, thankfully. Legion. Yeah, so I do Legion. I'll make it for them. I'll make a big batch for all three of us. We've been pretty consistent about that the last month. So you just grind it up in the morning,

they drink it with their breakfast. Plain, or are you doing fruit flavors? What are you doing? It's really just like, it's either chaga or no. They're nothing special or crazy. Yeah. Because they're eating breakfast with it. Yeah, I know, but Legion has so many different great, crazy they're nothing like special. Oh wow, really? Crazy, yeah. Well, because they're eating breakfast with it. Yeah.

Yeah, I know, but Legion has so many different like great, like crazy flavors and some of that as a kid. Oh damn. Like Cementos Crunch. Yeah, they got all kinds, like Legion has a, I don't know how many Mike has. I don't know, it's too much flavor. I know you're not a Whey guy, obviously,

but I can't remember, I just recently, I ordered some stuff from Legion, I think. So I'm on this like Ninja cream kick. It's basically just a protein shake, but it blends up like ice cream. So it's got, the machine blends it in a way. It's wild. Has anybody else done it yet?

I'm trying to get, you've talked about it and it's like. Sometimes I want to fight you guys. Why? I give you guys the best, I give you the best show recommendations, I give you the best food recommendations, I give you so much gold. And you guys just sit on it. Sit on it.

Squander it. Squander it. Thank you it. Squander it. Squander it. What did you say? Squander it. I'm just kidding. So yes, so the ninja the ninja cream is basically just whatever milk or almond milk or whatever you want to mix it up. Yes and it's so and then you freeze it overnight and then you put it in the ninja cream and it and the way it whips it it whips it into and you can change it to be more yogurt-like, more like icy-like, or more like ice cream, like creamy, and it whips.

So what are you doing, whey protein in there? Yeah, so I think Legion does, it has one of the best combinations of like, with like food or ice creams or things like that, and just vanilla is what I do. Are you looking at all his, look at how many flavors he has. Yeah, I know it's insane. Kind of like 12 flavors. Hold on, hold on. Yeah, you only need three though. I'll be honest. Yeah. Okay, so chocolate vanilla coconut cream peanut butter fudge I'll look at little chocolate chocolate peanut butter for you. That little the little chap pop up

Cinnamon cereal chocolate peanut butter salted caramel Birthday cake, yeah banana bread strawberry banana cocoa banana, cocoa cereal. Unflavored. The basic ones. There's more. How hardcore do you have to be to get unflavored? Well, unflavored, so I have. So unflavored is actually really cool with food. Like so, if you mix with food,

you don't want to change the pancakes or things like that. You just want to boost the protein. So it's really good for things like that. But vanilla, I think, does pretty good jobs. You know, to your son's defense, or to any kid's defense about not eating in the morning, you know, they've done studies on this with kids, and they just don't operate well in the morning.

And there's been lots of arguments where experts are coming out saying, we need to change the time school starts. It's too early. I agree. And they're not, biologically, it's just, you're setting them up for, at a disadvantage, for getting up so early. But the but the reason why in fact I was talking to my home school

kids do that and they've shown you know great like results I was talking my wife about this because her niece and nephew start school so damn early they live in Las Vegas and I said you know why they do that it's it's to cater to the parents who work yeah did you drop them off at school and then go to work yeah or you could make the argument they're, you're training the kids for a nine to five type of, you know, type of. But it's not nine. I think they start school at like seven or six something.

Yeah. It's like crazy early. Seven? Something's ridiculous. Some kids do that. It's ridiculous. Oh, I've never heard it before, eight. Yeah.

Eight's kind of the earliest I've ever heard. Seven? That's weird. Yeah. You're sure they're not just getting up and the parents are taking them at seven? No, no, no. I'm almost positive. Wow.

That's crazy. Yeah, that's earlier than I've ever heard. Eight is typically eight, eight, 15 is as far as I know, been the kind of standard like school time. But yeah, there's starting, I've saw, I've seen some data and they're saying something like schools should start around 10 or 11. Um, just in terms of this, isn't it weird? I would have done way better on that. Isn't it weird? Like, like you think about a lot of things that like,

we've really like evolved and changed and improve like Everything like technology science name it right we've we've you know when you look back 50 60 years how different it is today than just 50 like education is like one of the things that we have just like it's this Old way of doing things you know why yeah, yeah It's because It's not a as competitive a market as it should be. If it was a full on market based application, first off, by now, you wouldn't be spending $300 on a textbook in a college class.

That makes no sense when you can download a file for almost nothing. You would have the classes, if you had to pay for it and it was market based. Now I'm not saying there's a, there wouldn't be value in having some free education for people who can't afford it, but if it was mostly market-based, then people would look at education and look at the market value. That's right, and what you mean by that is it would create a competitive environment for these, just like companies, right? Imagine if, I mean this is a school is such an example of like, what would look like, or microcos example of what it would look like, or a microcosm of what it would look like if we ran a socialist society,

where it's like the government decides, this is the company, or this is the way things are, and that's exactly what you get. You would get old dinosaur ways of doing things, versus allowing the free market to go out there, compete with each other, and let the results show. You know, oh, we let our kids sleep in 211. Okay, great, how are their test scores?

How are they doing? Like, okay, they're only doing this good. Or we do this with our kids. We break every this and that. Oh, wow, well, how are they doing? Instead of this is the way we always do. Yeah, it's just crazy. Or you would look at it, you would look at it,

higher education's like this, because we still pay for that, right? But you would even look at it and go, okay, you want to get a degree in art history. I'm not spending $40,000 a year on that because that degree is not worth anything on the market. So let's get you to learn that for free over here. Oh you want to learn you know computer engineering or something with this market value. That makes more sense but that doesn't happen right? We just

push it and everybody needs to do it and so that yeah it needs to be a little bit more market-based. But anyway to his defense kids, kids, they're just from their brain development, from what I've read, mornings suck even more for them. Back to our original point of how we started this, a lot of the topic has been kinda on my mind a lot because of the docu-series and everything and shooting and having this conversation with the audience and stuff. And I was thinking the other day,

and do you think we did it we've done a real disservice by oversimplifying the the process of building muscle and losing body fat do you think we've you think that we've done that you think we've oversimplified or do you think we've over complicated like how would you communicate personally yeah no no no not us but like like this industry yeah it's overcomplicate yeah yeah it's way convoluted yes too much way over complicated and it's over complicated. Yeah, yeah, it's way convoluted. Yes too much way Overcomplicated and it's not just over complicated the the focus

Has been put on things that are not important So we've taken the priorities and we've mixed them in switch So that's I think that's a better way of saying it because my initial knee-jerk reaction is the same thing to over complicated There's we we've over complicated. There's some simple principles that if you follow people would see way more results. But then there's the other side. And I was talking about this in one of the episodes that, and it reminds me, this is, I actually love this part in the art of it. There is this really, uh, incredible dance that you're doing when it comes to apply,

cause it's a stress you're applying on the body. And so knowing how to apply the appropriate stress to reap the maximum benefits paired with the right amount of, you know, food and calories and nutrients to support it, but to not overdo it and not to underdo it. There's a bit of a dance there. That's why you need simplicity is your structure. Yeah. A hundred percent.

Right. Cause there's a lot of nuance to what you're talking about, uh, with adjusting and finding the right dosage of all these things. Look, if, if, if people truly understood what made the biggest difference, what move the needle, what you would see would be a much greater market for workout instruction on and help on exercise technique and form. You would see far more investment in that direction from consumers than you would into all the other weird crap that does almost nothing. And then as a result, you would see better coaches and trainers,

although now there's a lot of great ones out there, but you would see even better ones. But instead what people do is they'll take $500 and they'll invest it in things that don't really move the needle versus hiring a trainer for five sessions. You think, what can five sessions do for me? Way more than almost anything else you can spend $500 on when it comes to your health and fitness. Five hours with a trainer. If it's a hundred dollars an hour, which a lot of places, it's less than that,

but five hours with a good trainer, a really good coach or trainer, there's almost nothing else you can spend $500 on. Constant dependency or self-sufficiency. Yes. You know, like it's one of the, like do you want to learn how to do this and actually be able to replicate that and continue it? Or do you want to learn it once, like barely, you know, and just have somebody keep like reinforcing that for you? One of the greatest misinformation or disinformation in fitness and health is that exercise is just about moving and it really doesn't matter what you do

and it's really about sweating, right? It's really just about moving and sweating and that's it. And so what's happened is people do not view movement in any way, shape, or form like a skill. They just don't. So if I were to go and say, you know, hey I want to go learn jiu-jitsu, it would be everybody would totally understand that I would go to a school and I would learn from an instructor and I would learn the techniques because I'm learning jiu-jitsu.

Totally. When you're gonna go with strength train or you're gonna run or you're gonna cycle or you do any form of exercise. Those are all skills. The greater, the better your ability to do the skill, the more you're going to get back from it in terms of your fitness and the lower your of course, your risk of injury is. But nobody looks at it that way. Everybody thinks, you know, I want to go for a run because I want to go get tired. That's what I need to go do. And so there's no, there's no consideration. And so they get

hurt and they get better. They get crappy results they go strength train, and they think to themselves, I'm gonna go work my legs, I'm gonna go work my chest, I'm gonna go work my back. They don't realize that those exercises that do those things are skills, and if I can perfect those skills, if I just go practice and perfect those skills, I'll get all the results I want, and then some,

versus just go get tired. So, okay, so what I'm hearing now from all this kind of going around, Rob, is like, we have, we've oversimplified the most important things and we've overcomplicated the things that matter the least. So it's a bit of a combination of both. No, totally. Like what you're saying right now, like I think that's an area that we've oversimplified that we, oh, just go in and do, you know, just go do any workout or pick it up. It's like 31 flavors.

Choose what you like. Go do it. Just whatever program you like. We've oversimplified that. No, it's quality of movement. I actually talked about this just the other day. I care more about when I'm getting, and I'm doing this, the quality of a movement.

I don't care more than how much weight I'm pushing or how many reps I'm doing. As soon as that movement, I start to feel it. So I like, boom, set's done. I'm done right now. Like because- Yeah. Let me give you an example for someone listening right now. A 12-year-old baseball player who knows how to throw a ball, who's been practicing for the last five years, will throw a baseball further than a bodybuilder that never throws a baseball, okay? The 12-year-old is weaker, doesn't have nearly as much muscle strength, but they're gonna throw the baseball further and with more accuracy because of the skill

and the technique. Apply that to exercise. If, like what you're saying, Adam, you go and you perfect the skill of squatting, pressing, rowing, lunging, whatever. The value you'll get from it in terms of results explode. They absolutely explode. If you just go to do it, just to go move, you're it's like 90% of results are gone. You're not even get 10% of the results. And by

the way, now you've increased your risk of injury by, you know, probably by 10. This is no wonder. It's no wonder people don't realize that there's value in the skill of the exercise. It's just the means to an end. Just move. That's all you got to do. By the way, this is why walking, when you look at the data, why walking beats the crap out of almost any form of exercise. It's not because walking is like this great form of exercise. You'll get better cardio fitness from almost any other form of cardiovascular exercise.

People are familiar with that skill. Strength, people still thankfully, you know, hopefully it's gonna stay this way, but people still understand the skill of walking because we still practice it. So the average person could go walk and they're not gonna screw up walking because they still practice it.

But most people stop running when they're 12. It's about the only thing we all share. That's right. This is why, in fact, I'll pull up a study. Just to give everybody an example of how effective exercise can be and how important to exercise technique is. They did a study and they found this large study that 30 minutes of five days a week

of walking gave people two thirds of all of the health and mortality benefits that you could get from exercise. Two thirds from walking. Say that again. Say it again. So 30 minutes, five days a week. If you took all the average people and it again. So 30 minutes, five days a week. If you took all the average people and they just walked for 30 minutes, five days a week,

they would get two thirds of all the potential benefits they could get from exercise. Now I think it's probably less than that because I don't know how they're figuring that, but still you get a lot of benefit from it. Now is it because walking is this special form of exercise? Not really, it's mainly special because the average person can

still walk with good technique. Now if they applied that to strength training and they mastered the techniques of the exercises, this is by the way what a trainer largely does aside from coaching and teaches you know coaches you the process. But largely what a good coach does is it it's like a jiu-jitsu instructor teaching you how to do the perfect triangle choke. They know the technique. They understand that the nuances instructor teaching you how to do the perfect triangle choke. They know the technique, they understand the nuances, they know how to make your technique effective, and then boom, you get great results.

While you do it the whole time. How come you don't watch UFC fights? Why don't I watch them anymore? You wanna know the true story? You wanna hear the true story why? I used to love MMA. I competed in Jiu Jitsu, did Judo as a kid, love the fight sports,

and then I started training a lot of doctors. And then they would inform me on concussions and what happens to the brain, what happens to people, what happens to these fighters, and it killed it for me. Really? I can't watch too many striking arts anymore because I see them trading blows, and I'm just like, oh fuck, they're ruining their brains. It screwed it up for me. Interesting. Even because MMA is significantly better than boxing.

Boxing is really bad. That's really... So when I see a knockout, it kind of hurts my heart. I've never asked you that and I'm like, this guy, you know so much more about Judo and Jiu-Jitsu than I do, yet I don't rarely ever miss a UFC fight and you never watch any of them. And I thought, that's so interesting. I was one doctor in particular I trained and he would just, I would have the fights on sometimes. It makes you feel guilty or something.

And he'd be like, oh man, you know what's happening right now? And he'd like break it down to me. And then now every time I see it, it's like, I see the dude like five years off his life or like, he just forgot a bunch of stuff by getting knocked out, you know? So it ruined it for him. I know that sucks. You know, those retired fighters that come back

and they do those announcing gigs and it's like rough, dude. Or what's really bad, what we've seen in the last like four or five years is a lot of these guys that have been retired for a long time coming back because they need money and taking fights on. I mean, look what we're seeing with Tyson right now. Like, what are you doing, dude? I was such a big fan of Chuck Liddell back in the day. taking fights on. I mean, look, we're seeing with Tyson right now. Like, what are you doing, dude? I was such a big fan of Chuck Liddell back in the day.

I loved him. I know, I loved him. Have you heard him talk? Best of all time. On those podcasts and stuff. It's rough, bro. It breaks my heart, you know? I see examples, I'm like, ugh.

Yeah, you know, it's these warriors that went out and just, oh man, it's terrible. I mean, it's almost easier to see someone have a physical injury to their leg or something than the brain. Do you think we're gonna see, because it's still so, I mean, well, we're coming up on about 20 years now, but we're going to need a good solid, probably 60 to 80 of like consistent research and data to really start to see the effect on longevity in people's lives.

From, and I mean, we, I would say right now, the explosion of, because boxing's been around forever and the huge tradition and so much more. Fighting sports have been some of, those are some of the first sports in the Olympics. Right, but I would say, and I don't know if this is true, you can fact check me, but I feel like MMA, UFC has brought it to the average person. Like, so many people are aspiring

to be a mixed martial artist, and I feel like so many more people I think you can measure that just simply by the amount of you know, Jiu-Jitsu Places that you can go and all these different MMA places. You have the fact UFC gyms that have exploded so we don't have a lot of Research and data around like how that really affects a lot of people long long term, you know I think wouldn't you say that we have a lot of data on boxing on box yeah but not MMA it's I mean it's not gonna be good but these are adults they're engaging in

something voluntary so I think we should ban it no but I think consumers tastes are starting to change maybe a little bit as people become more aware maybe I don't know it's it's less brutal than it used to be. Well, think about boxing. Boxing used to be 20 rounds and they brought down 15. They got the, you know, the gloves bigger. Yeah. I think if anytime they, they like regulate some kind of rule or something to make it more, more action focused and like more impactful and the less volume,

I think that's sort of the move. Like, and it's just frustrating when I see like, you know, they try to, um, you know, tone down a lot of the violence and stuff. Like for instance, for football or for anything else. And then it's like, there's going to be, uh, that's going to end up somewhere else because there's definitely demand for that, you know? And it's, it's something that I just don't feel like that's, it's part of our human nature to like express it and be out with it. And some people are like way more drawn to that. It's almost like a, an

impulse and urge like some men have that they just have to express it. I know people personally that boxing saved their life because they were delinquents. They were, I have a cousin. I tell you firsthand, like coaching some of these kids that are just degenerate like fuck-ups. Like they're not going to go anywhere in life. And then they come in and this is like the answer for all of their problems. It's like they have like an outlet. They get rewarded for their gameplay. They go all in. All of a sudden Now this translates to better behaviors, you know, in the school and then, you know, with the relationships and it's just like to, to cut that out is, is, is

a huge, there's a devil's advocate side to that. What is it? I mean, you can make the case of the argument too, that that's, uh, these, the boxing, the fighting, the football, uh, space, right, is exploiting those kids. No. Because they are willing to do these things, they're looking for those outlets, and so we could throw them in a ring, we could throw them in this. I'm not saying that I agree, I'm saying that there's an argument. I hear you. Look, the physicality, the combat of boxing, of football, will attract the exact kind of kid that needs structure,

coaching, and challenge. So you're some kid on the street, you got no dad, you got a bad future, and you like getting fights and getting in trouble, and then some coach or someone says, you think you're tough, get in the ring, come train with us. And then you go in there and you fight, and you actually fight.

You went on to those military schools. There's plenty of research to prove that point just through sports, period. I mean, the amount of kids that are more successful in school and life and everything from organized sports is much higher than if they don't, right? And you also got to, there's also an honor to it, you know, fighting in the ring.

Way different than on the street. I mean, I would never, personally, I would never want it to go away. I mean, I think that- I think the benefits outweigh the negatives. That's the point I'm making. Absolutely. That's fair.

And at the end of the day, it's a choice. Yes. You choose to do it, right? And you're right. Would that kid be better off on the street? Yeah. Risking life and gangs and doing illegal stuff? No, I'd much rather see him put it in a productive thing in a sport where maybe one day he actually

gets paid legitimately and or he learns teamwork, he earns overcoming, you know, adversity, he learns all kinds of, so no, I agree. I'm just saying that I know that there's another argument to the other side that people will try and make for that. But I think if we make, it would be different if certain sports were mandatory as you went through in Asia, you had to go through it. I think there should be a choice, and as long as there are choices. Justin brought up the military,

because you see young men getting to that for something, but what kind of, are they exploiting these young men who are looking for that kind of whatever, who need help or whatever? I mean, we need them. I don't see you volunteering to go put your life on the line. We need people like that. Maybe we're exploiting them by not giving them

structure and discipline. I don't know. It is interesting though how that, so funny you brought that up. So literally, day before yesterday, one of my little cousins, who's not so little, he's like hella tall, he's taller than me, but he's 23-ish.

Anybody under the age of 30 is a kid. I know, he's a kid. He's definitely a kid. He just signed up for me. And he makes my childhood look like a cakewalk. Oh, he's got a rough one? Yeah, like I said, mine was a cakewalk. Wow.

And he's made a choice to go into the military. And there is something there, you know, I do feel like, and I remember there was a point in my life for this was on the table for me. And I think it's interesting how chilled kids, even big kids that are 20s, there's something that we we crave discipline and structure. And purpose. And yeah, and it's like, well, definitely that, right? We definitely definitely have that but I think the one that's less Obvious is the discipline and structure right is like you you don't realize that that that the kids Want that that the kid wants discipline instruction. That's why they're pressing the line so hard. It's a

Another I got another friend right now and he's going through this with his little his little one and Man, they're having they're having a really hard time with him at school right now and he's going through this with his little one. And man, they're having a really hard time with him at school right now. He's only six years old and he's getting in trouble every single day. They score the kids every day and if you get under a certain number, it's like they're doing bad things. And he gets home and he gets spankings and he gets in trouble every single day. And Katrina and I were talking about it. And the reason why we talk about it all the time is we're always trying to look for this in our own habits, our own lives, our own raising and stuff like that.

And it's like, man, I think that's the everything that parents sometimes don't realize is that the kid is getting exactly what he wants. The spanking is what he wants. He wants that structure, discipline and attention. And even though it's negative attention, it's attention. And so what that would do to me, if I was going through that situation,

is I would be really reflecting on, okay, how am I not giving my son the attention that he needs that he feels the need he needs to seek out negative attention at school? Like what does he need, what is he not getting? Yes, what is he not getting that this is filling that need subconsciously? Because he doesn't even know

he's doing it for that reason, right? It's emotional dysregulation. This happens to adults too, but definitely with kids. When kids have a feeling that they can't handle, that's when they quote unquote act out, and you can't beat it out of a kid, or punish it out of a kid. You can get them to become avoidant,

ignore it, and try to stifle it, but they need to learn how to like, oh, I got this big ass feeling. I want to climb out of my chair. I want to throw something. Well, we got to, how do we, let's see how we can get that kid to learn how to regulate. One of the best ways it is to co-regulate,

but when you put fear in them, when you get them to like, you're bad and shame, it's only going to make it worse. It only makes it worse. And you're right, giving them direction and figuring out like, what, so my son, my three-year-old, if he's not getting the connection that he needs, that's when he acts out. And so he used to, and it was tough for me, I always brought up very authoritative style, right? So you mess up, you get in trouble. And thankfully, my wife is huge on learning about

child psychology. She's also very good at reading kids. So now when he acts out, it's like, oh, he needs connection. And I go and I connect with him. You know what happens? He stops. He stops the rest of the day. Doesn't come back. It's amazing what a difference it makes.

Oh, it makes me, you know, what stemmed this whole conversation about my buddy's kid was I was actually explaining to Katrina, I was like, I said, do you understand how special your son is? Like how amazing of a child this kid is? Like he's five years old. I said, have you ever even had a day where you were mad at him? Five years. Like have you ever, like, no. Have you ever seen, no, never had tantrum ever, like nothing. He literally had just had this situation.

Hopefully it doesn't like change him as a teenager. You ever hear those stories? I mean, people say that. I think people say that, but I also think that's- You think they say that because they're like, they're jealous? That's their experience. Well, you just wait. Yeah, yeah.

I mean, my mother-in-law says it really well. Son, don't ever let them tell you, don't ever let them influence your experience, right? Because that was their experience. You do have a very sweet voice. It's abnormally crazy. And I'm the oldest of five, so I- I just wanna hug the kid every time I see him.

I helped raise all my little siblings, and I had a lot of cousins, I was around a lot, but nothing's like living with kids under your age, right? And you know that's being the oldest too. And I tell Katrina, I was like, you- That's not a normal five year old. No, and Katrina's like, Katrina's the baby in her family. So she's- She's a no?

Yeah, so she knows what it's like to be an aunt, and she's like, you know, and nieces and nephews. I'm like, no, honey, he's on another level. And what we had just had happen, and you've all, I know as dads, you guys have experienced this, when your child cries in a way of like, it's like a fear cry that you've never heard before, like a different pitch and sound.

And like, so something had happened to him. He was, we're getting ready for bed and he had just finished brushing his teeth and he had got like toothpaste in his hand or something and he rubbed his eye in the tooth. And it started to burn, right? And so he had this cry that was like, he was really scared and you could tell. And even then it wasn't even like really that loud, but it was a different, enough of a cry that it caught my attention. I was kind of in the other room. I come running over and I'm like, what's going on with him? And she's got him up on the counter. He's like, ah, he's got something in his eye. And so I'm getting like a warm rag for it. And every

time he goes to open it, that cry comes out again, because you could tell he's in a lot of pain. And what had happened, I've never seen this happen before. He has long eyelashes like me. His top eyelashes got hooked into his eyeball and under his bottom eyelid. And so every time he tried to open it, it would pull and it was like poking him in the eye on top of what he got in it. And so there was like a good solid.

You had to do the warm compress. So I'm warm compressing it and then eventually Katrina had to just like, literally like force his eye open and then it popped his eyelashes out. And it was like watching him go through that, right? So we're putting the hot compress on, and then every time we let it go, and he'd try to open it up, that cry would come out again,

and I'd calm him down. Son, it's okay, you're gonna be okay. Daddy's gonna, we're okay, you got you. And you could see him self-regulating in that moment, like keeping even a situation like that under control. The minute we relieved it, like he was instantly fine, and like on his way. You guys are both calm. And I know that's a big part. I've seen you before. Yeah your kid will throw like you spill something you don't

act like you don't freak out. Never like never. Because that's what they learn there. Dr. Becky I brought her up before she talks about this all the time she gives a great example of the the pilot flying the plane and the plane starts to shake and the pilot gets on he's super chill oh you know get a little bit and everybody's like oh cool I'm reading off the pilot because if he freaks out, I'm freaking out. So when your kid sees dad, like, I spilled this thing, dad's like, oh it's no big deal,

he's like, oh okay, I guess we're okay. You know when we learn that, or like learn that we did that, I should say, yeah everybody knows when you have a toddler, they fucking throw up all the time, right? So when we were so consistent with like puking that we never overreacted that like it is the, it's like almost comical to watch him go through

like having the flu or getting sick or getting car sick because he's had all the above. And he will be like just chilling and be like, daddy, I'm gonna throw up. And you're like, oh, okay, buddy. He's and he's like, there's nothing for me to throw up. And it's like, oh, OK, buddy. And he's like, there's nothing for me to throw up. And it's like, hold on, hold on. Let me get it.

You know, you're like scrabbling in the car real quick. And you had to him. And he's like, bleh! You could just rains out. And then he'd be, wipe his face. And then just hands back. Yeah, just no crying, no nothing. Because we've always been so calm about that.

And I crack up. I tell Katrina, I'm like, oh my god, I get like, I'll cry when I throw up really bad. Like, this kid just pukke and just go right about it because But it was cuz so early on I remember being so consistent with that and to see it play out as he's gotten older But yeah, that's how this all started was I was talking to Trina. I was like, no, I said, honey I said he's definitely and I obviously as parents you want to feel like okay We did a good job and so at that but I'm like he's another level

I got a text from my wife yesterday because she was driving and my son, he doesn't wear diapers anymore, so he tells her when he has to go pee. But sometimes he waits until now. He'll hold it, hold it, hold it. And so what we don't do, a lot of parents do this, like you have to go pee. Before we leave, you have to go pee, and they force him.

And Jessica's like, I'd rather him have a few accidents than him thinking we don't believe him when he tells us something. So in other words, if we say, do you have to pee? And he says, no. We let him know that we believe him. Even though he might be telling us something that's not necessarily true,

we want him to know that mom and dad will believe you. And so she's really good at that. So anyway, they go in the car, sure enough, they're driving and he's like, mom, I have to pee, there's zero seconds left. It's coming. It's like, ah! Damn. to pee. There's zero seconds left. She gets them all set up, you know, luckily they were able to get them out.

And then when he pees, he goes, Oh my God, I just peed 100. And she's like, what? She put up decorations for Halloween by the way, yesterday. And my daughter comes downstairs. There was a couple of dolls that we have and they're not scary with the Halloween, you know, and my, my, she's almost two, my daughter comes downstairs. There's a couple dolls that we have. They're not scary with Halloween, you know? And my, my, she's almost two. My daughter, she comes down and I hear her going, scary, scary papa, scary. I'm like scary. I look over and she walks over to me, scary. And she points, oh, I'm sorry, honey. I gotta move the doll.

She's so cute. Max is going through this naked phase right now, which I love. I'm all for it. Is he like you? Yeah, yeah. He comes out now. Like Porky Pig? through this naked phase right now, which I love. I'm all for it. Is he like you, or he just wears a shirt? Yeah, he just like, yeah. He comes out now. Like Porky Pig? Yeah, yeah. He'll come out in the morning. You know what I'm saying?

He'll come in the morning sometimes now, and he climbs in the bed a lot of times, early in the morning, like around five or what have you, and we'll just let him kind of climb in and sleep for another hour or two with us, and then we get up. He comes around the corner, and he's got no bottoms on. Yeah, yeah.

Just a shirt. Yeah, yeah, a shirt. Winnie the Pooh style. And she's like, oh, where's your underwear? And I'm like, ah,. Yeah, yeah. It's just a shirt. Yeah, yeah. Winning the poos. And she's like, oh, where's your underwear? And I'm like, ah, leave him alone. Rod Dadwares is like that. It's cool. Just don't sit on things.

Just leave them to them. Justin, your boys are older. Do you still, you must still wrestle with them. Oh, yeah, every day. Oh, yeah? Like hard? Yeah, and it's- Cause you're a boy now, you're older boys.

It's actually- You can't like fuck around anymore. Like you gotta be careful. No, I have to be real tactful with it too. Cause it's because your boy now your older boys. It's actually you can't like fuck around anymore like no I have to I have to be real tactful with it too because it's like they They're they're at a level now where they could like go a little too hard and like them. I could actually hurt That's what I'm saying. You gotta be careful. It hurt me. Yeah, cuz they're strong Yeah, and they don't realize that cuz you know Everett especially because he's just still younger and

He's just used to always just jumping on me. I'm fine I'll just like throw him and you know, no big deal, but now he'll jump on me and I'm not looking I'm like Almost hurt my back like really bad the other day and I'm like, buddy You can't do that when I'm not looking like it's just not like you're too heavy now They gang up on you. Is it you versus both of them? that happened the other day where it was more like, Ethan stole something from me. I think it was like the remote.

And then I'm chasing him over. I'm trying to jump over the couch. And I was in that weird pickle thing, where it's like, he's around the corner. And then I'm around this corner. And we're kind of doing this. And then I finally get him. And then Everett comes from the back, jumps on my back,

and he's trying to choke me out, he's learned jujitsu. It's like Like jujitsu moves on me. I'm just like no and then I got one hand in this I could still like manhandle I'm pretty good, you know and like pin them and like put him down into the ground But not much longer. I feel already. I'm losing I'm losing a little bit of that and that's why I'm hitting the gym feel already I'm losing, I'm losing a little bit of that. And that's why I'm hitting the gym. That's what 100% of why I am. It has nothing to do with Adam. It has everything to do with Adam.

Yeah, I don't care what is going on anywhere else. I'm like, I gotta get stronger. My dad used to wrestle, my cousin and I, because we're both the same age. And so right when we were like 11 or 12, he'd wrestle both of us. And he would do this thing that was just, now I'm like, I wish I had two boys

that I could do this with, because it's so funny. He would hold us both down, he'd laugh, like oh look, I got both you guys, it's the whatever, and then he'd say, you guys should hug each other, and he'd make us, he'd squish us together and make us hug, and we're like, no, and he'd laugh. I used to take their hands and punch them with our own hands.

Why are you guys hitting each other? That's the greatest. Yeah, it's fun. I remember the first time I figured that out, where were we, I think we were up in Tahoe together and we were with all the families and Everett, I was messing with him. I don't remember what I said or what I did to him,

but we were like in line for something and I started fucking around with him and the way he grabbed me, I was like, oh shit. I was like, oh you're a- He practices. Yeah, yeah, I'm like, okay. This is like, and so like right away, I'm like, oh, this is Justin. My two year old, my

two year old hard. She learned. She learned that if she says, ow, I'll stop. So now she says, so like, yeah, I'll go tickle. Ow. Okay. I'm done. Cause I don't want her to think, you know, I want to listen to what she's saying. I'm like, let me go more. Yeah. I'm wondering, I'm wondering when the moment's going to come. because my dad, it got to a point where he would just smother me. And then I got strong enough so I could reverse him.

And he used to, in order to get me to stop, he'd try and kiss me. And I'd be like, oh, god, no. And I'm like, I might have to use that. That's a great move. Now that I'm close to that age. That's a great dad move. I'll give you some, I'll forecast for you.

So how old's Everett? Yeah, he's 11. Okay, so by the time he's 15, if he keeps doing jiu-jitsu, he will be able to submit you. You think so? Yes. You think so? 15?

If he does- Really? Yes, four to five years of jiu-jitsu. Now I'm not saying that he's gonna kick you, like he's gonna manhandle you. Yeah, but submit him is a big deal. He will be able to, yes he will. He will because you don't know what he's doing and you're on top of them and next thing you know you're choking. He'll especially if yeah he gets

me by surprise. He's gonna choke you. He's not gonna arm lock you. You're too big and strong still even by the time he's 15. You think he can even choke him? Yes. Yes. You see how big and thick his neck is? His arms better grow bro. Can I tell you something? It's easier to hey it's easier to choke someone with a thick neck than it is someone with a skinny neck. Oh really? Yeah carotid arteries right there. I could choke Justin with my thumbs right now if I wanted to push him on his carotid artery. I'm not even joking. But yeah so you guys should go to Jiu Jitsu and see for yourself. You'll see these little dudes and you'll go against them. Well and they'll get tired going against you. I'm to really like a dog who's got to just at school

I but a kid really like I'm not saying he's gonna kick his dad's asshole There'll be a couple times Down you get tapped bro by your son Far away from them Your surprise because I was like Like See like his way like I'll drop an elbow on him before you I mean those practices watching like I understand Like the moves like in the setup and like I watch every jujitsu practitioner. I listen he's like, okay He's gonna take your shirt. He's gonna choke it with your shirt. So it's gonna happen. You know, take his shirt

Kid oh What a proud moment what What are you talking about? I'm proud. That's too early. I gotta delay that. 1820 bro. 1820. As far as I can. Yeah. Yeah. Especially us like we're you know I'd like to think we're like one thing. Fit buff dads. You know what I'm saying? Like maybe your average dad should get his ass beat by fucking 15. My dad had size and you know he used it against me. I had strength, that was my only thing I had. I will never forget this young, she was a female instructor, she was a purple belt, she was in a black belt, she was a 130 pound girl,

made a 108 pound man pee his pants because she choked him out. Yeah, I believe it. She got him in a choke and he tried to pick her up. He started in a position, right? They start on the knees. Exactly? They start on the knees. Exactly. They start on the knees.

What are you gonna, oh, you're gonna go hardcore like that? No, I'm saying I'm like, yeah, he like, what is he, I'm not gonna willingly like, oh yeah, okay, and then come over here. No, no, no, no. They fucking like,

No, they were grappling. Oh, I'm gonna play by the rules. No, they're gonna play by the rules. You're gonna bite him? Yeah. 100%. I'm gonna take back what I said. Yeah, fish hook him.

Sneak attack me. You know what I'm saying? I'm gonna sack tap you, dude'll take back what I said. Yeah, you shook him. Sneak-tack me. I'm gonna punch you in the nuts. I'm gonna sack-tap you, dude. I'm gonna twist. I'm almost there. Justin's gonna grab weapons. By all means, bro. You can't go down already.

You gonna tap him? Yeah, you can't go down. Not until he is a man-man. That's what I'm saying. He's gonna tap him. Dad rules. There are no rules. Not until he can drink a beer, bro.

Yeah, you don't wanna lose till he can drink a beer. He'll stomp his foot. My God, relax. Your kid we're talking about. I'm just kidding. It's all hypothetical. Hey, hey, listen. I gotta give you, Yeah, you don't you lose till he can stop his Hey listen, I gotta give you I got a hack for you by the way I got a hack for you Justin for your kids, baby So, you know what? I've been doing my kids that is beautiful is I make popsicles out of protein powder What what that sounds disgusting? No, it's not kind of protein. Okay, so you can get organified chocolate You could chocolate pops You could mix. Chocolate popsicles?

Chocolate, mix it with almond milk, freeze it, and then we get that cocoa whip, you know that cocoa whip? Yeah, yeah. And they put it in a bowl and they dip it in there and eat it, and they love it. So my kids get like 10 grams of protein, and it's a treat. Really?

Yes, dude. What was that one? You can also do the green juice. I'm open. You can also do the green juice popsicles. You can also do that as well. I mean that sounds like summer refreshing vibe. But chocolate popsicles?

Yes dude, my kids crush it. I mean everything tastes good in Coca-Cola, but I'm like, that's really interesting. I feel like that reminds me, was it like Nesquik? I mean I'll try it, I mean I love, I love introducing stuff like this to Max. It's so cool. Especially your son because you haven't given him sugar. I know, and it's so cool because.

Blend up a protein powder. Right now we have protein peanut butter balls at the house right now, right? That's what we have in the fridger and he just, he loves it. Those are good. And he's like, he is now at a point, I've told you guys this, that I don't manage sugar anymore.

I don't tell him no, you know what he wants pretty much. But now his palate is permanently. That's right, he prefers things like protein, he would take a protein peanut butter ball, okay, over chocolate chip cookie. I bet you he would like a protein popsicle. I know, that's why I'll try it, I'll try it with him. So the Organifi is the one we've done,

we've done it with the green, I haven't done it with green juice, but I'm gonna try it. But just for parents watching right now, listening, you know, you wanna give your kid a treat, you buy those little popsicle makers, super easy, and it's cheap. You make a little popsicle, boom, they got like seven, eight grams of protein right there. It's a done deal. I will try that.

One more thing I want to add before we move to the shout out. I got to say, so you guys know, obviously we had a big thing in my family happen. Whole family got together. There was this nasty virus going around my family with a cough and a cold. Everybody's real sick. Everybody got together. Everybody got super ridiculous sick. One of the reasons why my grandmother probably passed away, she caught it and turned into pneumonia anyway.

My kids got it. So my kids got the cough and the cold and all that. I talked to our partners at MP Hormones and I got something called thymusin alpha. This is from the thymusin gland. It's a peptide that boosts immune function. In fact, a little conspiracy stuff for you, Justin. When COVID was happening,

they were finding that thymusin alpha was helping people with COVID quite a bit. And they made all the compound pharmacies stop making it. So during COVID, thymusin alpha, suddenly you couldn't get it. Yeah. Okay. But anyway, you can get it now. What is it, by the way, what is the lit, just real quick and not to go down the rabbit hole of conspiracy and turn it into an extra half hour. But at one point, okay, do the people pull their heads of the sand, okay? And look back and look back at the

things that would just somehow impossible to get or blocked intentionally during COVID. I mean, literally go down the list, right? Ivermectin, which you could get anywhere. They made that almost impossible to get for a lot of people. Z-packs and stuff like that I heard that they were making those unavailable. Crazy.

But yeah, so. Thion was a targeted one. NAC. NAC was a targeted one. NAC. NAC was another targeted one. Which was available over the counter forever. Ridiculous. So anyway, we did thymus and alpha peptide two days in a row and nothing.

Interesting. Everybody wanted to try that one. I've heard in combination with BBC too. That's a road. No, thymus and beta. That's okay, yeah, so I have thymus and beta. So thymus and beta is to, I'm confusing the two. It helps with recovery for the for especially for the actin

Fibers and muscle so you combine that with BPC. That's what they call the Wolverine stuff. That's the one I was gonna do Okay, that's more for me. So listen, so I did sorry to interrupt Yes, but it now I'm selfishly want to know because what I'm doing right now So on a day where I overreach because because that's happened, a couple times, Thymus and Beta? Take them both all the time while you're doing this whole process. Oh, Thymus is just enough to,

no, come on. At least give me the- I'll do it for you, leave it here. Now, is it not effective? Well, here's the thing though, because I already know I won't take all that shit, but if I really am sore, is it not that useful because I haven't been taking it?

It's way more effective if you're consistent, but it'll still help. Okay. It'll still help. Leave it here, I'll give it to you. It is here. You combine thymus and beta with BPC, they call that the Wolverine stack.

It's the most, I don't know, I have never taken anything peptide-wise that has felt like that. My skin changes, recovery changes, I feel like I'm more youthful, my recovery's way through the roof, but thymus and alpha's different. Thymus alpha's for immune system.

And what they recommend, what some practitioners will recommend, not me, I'm not a doctor. Is that like the VIP? Because I heard about that as one to a whole different peptide. But thymus and alpha, what practitioners will recommend is at the first instance of getting sick, you take a large dose of it,

and then it makes a big difference. So Jessica and I, nothing. Everyone else, everyone else, sick, you take a large dose of it, and then it makes a big difference. So, Jessica and I, nothing. Everyone else, everyone else, sick, except for us. Shout out. I was gonna shout out our buddy, since you brought it up, and I also saw that he gave us a plug in one of his recent YouTube videos, which was so crazy to me.

You had just brought him up, and I'm like, I love him. Our buddy, King Keto, which is Brandon Carter. Love him. I do. He's hilarious. Yeah. And he has people like, OK, we meet a lot of people that are famous on social media, YouTubers, whatever, or even

just famous in general. And many times when you meet these people, they're fake, this whole facade, this and that. He's a real ass dude. And his like, he has like his like persona or whatever that he uses to promote like his business and everything like that. But when you're in person with him, is it very much so a very real dude and a good dude

and a much smarter guy than he plays. He plays the- He's not just much smarter, he's very smart. I love that. I love he's very well read. Yeah and he understands investments, he understands. Yes. I mean pretty much anything he talks about he's very intelligent. And he and but he plays he plays it he kind of plays the like he's funny and kind of yeah yeah tongue in cheek dummy dummy guy kind of but he very, very intelligent, very, very cool, good dude.

So shout him out. I don't think we've formally shot him out on the podcast. I know we had him on the podcast a long time ago, but we've since then become friends and stayed in contact. I've been wanting him to come back so we can catch up just on live business. He's a father too. He's a good dude. Yeah, he's a funny follow too. So if you're not following him, check him out,

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First question is from JNA4BS. If my workouts are good and I'm still progressively overloading and getting stronger, does that mean I'm not truly in a calorie deficit? No, not necessarily. Explain that question to me a little bit. If I'm getting stronger and I feel good, does that mean I'm not in a calorie deficit?

No, not necessarily. Don't judge a calorie deficit by the fact that you're getting weaker. You're getting stronger. Yeah, yeah, yeah. Like a calorie deficit doesn't guarantee you're gonna get weaker. In fact, if you change workout programming,

you get better with your exercise technique. And also early on the routine, back again, like right now I would guess that I'm actually in a deficit because of how low a calorie I'm in, yet I'm getting stronger because I haven't done anything. Yes, in fact, this is a beautiful place to be if you are'm actually in a deficit because of how low calories I am, yet I'm getting stronger because I haven't done anything. So. Yes, in fact, this is like, this is a beautiful place to be if you are in fact in deficit and you're getting stronger.

You can only hope for that. The only way to know if you're in a deficit or not, besides expensive metabolic testing, would be to see whether or not you're getting leaner. Am I getting leaner? Am I, is my body fat percentage going down or am I losing weight or gaining weight? But no, you're-

That's a good point to actually write there Sal too. There's also a possibility, you're in the Goldilocks zone, where your scale weight is staying the same, and you are losing fat, and you're also building muscle, but the weight is staying the same. Or what's happened to me before, is I gained muscle, didn't gain any body fat, and got lean leaner as a result of the extra muscle. So what you don't want to do, here's the danger when I hear this, when I read this question. The danger is that somebody

says, oh no, I'm not getting weaker. That means I got to cut my calories more. No, no, no, no, no. Getting weaker is not a good sign. It's never a good sign. Now it sometimes is inevitable, especially if you're really advanced, then you go into deficit, you're gonna lose some strength, that's just kind of what happens, in which case you look at your strength as a percentage of your body weight, it's kind of a better gauge, but no, this does not guarantee you're in a, doesn't mean you're in a calorie deficit. Yeah, I love whoever chose this question for this reason because this is an

example of where people will over-correct and they may be in this perfect spot. Like you may be in, and psychologically that's difficult, right? Because you, maybe you're in a calorie deficit, you're trying to see yourself lose body fat and your scale's not moving, you're not getting weaker. So then you think, Oh, I must be in a surplus deal. And then you go out and then you do a bunch of cardio or you cut a bunch of calories and you over correct when you actually may be in the perfect spot. And so before I would, one, I have the rule of, I always, two weeks in a row of analyzing this, right? So I wouldn't base this off of one week snapshot of how I felt this week. It's like, let's run it another week,

see how I continue to feel and see if I notice any visual change or notice any physical change in the workouts. And then if I'm still not sure, this is where I'm gonna go body fat test and go see how it compares to my baseline, and then that's gonna make my decision, but don't over-correct for sure. Next question is from Rodeo4thelord. What is a good whole food snack to eat

before an early morning workout? I typically eat breakfast after, but have been getting nauseous working out fasted. Okay so a couple things you could try electrolytes sometimes that helps with the nauseous feeling but I had clients like this I had some clients that they had to eat something before they worked out otherwise the performance suffered. I'm not a person. You're like that right? Yeah. So here are the two things to consider you can add a third thing but really it's two things eat some protein and make sure whatever you eat is very easily digestible for you.

So something that you just ease is goes down easy and is easy to digest. What you don't want to do is eat a big meal and then you feel like you have digestive issues and you go to work out. That'll make it not so great. Now the third thing you can add is some carbohydrates. Most people need both proteins and carbs in a quote-unquote pre-workout meal to feel better. So two other strategies that have worked for people too is one, having something very easy digestible like a protein shake first thing on your way to the gym

or whatever, wherever you're working out, that's an option. If that's too close to your workout and that bothers you, then we get rid of that idea. The other thing that you can also do too is backloading your carbs and calories the night before. So backloading is where you load up majority of your calories. Have a really big dinner. Yeah. So you eat lighter breakfasts, lunches, and then at dinner time, that's where you calorie load so that in the morning time, your body is still running off of that big

dinner that you had the night before. And sometimes that solves it. So those are, I calorie load so that in the morning time, your body is still running off of that big dinner that you had the night before, and sometimes that solves it. So those are, I would play with all those. A shake can sometimes work too, because it's easy to digest. You just have a shake. That's right, my first suggestion would be that,

because it's the least radical change. It's funny about this too, there's such a huge variance. Indiscrepancy. Yeah, like I prefer working out fasted in the morning. I prefer it. I just feel better. Um, whereas most people are not like that. Most people need to have some food, uh, you know, an hour or

so before, before they can work out. The next one is from Summer L. Wainwright. If you're not hitting your protein goal, will creatine still help you build muscle? Okay. So yes, creatine will always help you build muscle, but let's put things into context. Okay.

Uh, hitting your protein targets is like a stick of dynamite. Taking creatine is like a firecracker. So in other words, if you're not hitting your protein targets, and then you go decide to just take creatine, like you're going to be way better off taking a protein supplement or hitting your protein targets in then you go decide to just take creatine, like you're gonna be way better off taking a protein supplement or hitting a protein target in terms of muscle. Protein is gonna make you build way more muscle than creatine will, okay? So I hope you're not trading one for the other.

That being said, in pretty much any situation, creatine is gonna help with the muscle building process. Yeah, I guess I would want a little more context, meaning I would want, what is your goal? Like is your goal, did you set a high protein goal? Did you set just a moderate protein goal? Or are you not even hitting your essential protein? Because then that really matters.

Oh, that makes a huge difference. If you're not even hitting your essential protein, then I'm gonna give a shit about creatine. You're not building a muscle. Yeah, you need, it's essential for a reason. You cannot, you will not flourish. Your body will not function. Yeah, then I'm gonna give a shit about creatine. You're not building muscle. It's essential for a reason. You will not floor it. Your body will not function. Yeah, just ain't gonna happen. So to me I would want a little bit more like, and then you could also be like, hey I've heard you guys talk about high protein and so I've really set a goal to be, you know, one, one

and a half times body weight and I'm not hitting that goal time and so I'm also taking creatine. I'm like, oh yeah, for sure, hit some creatine with that on top of that, get lots of benefits. But just give give an example if I had a client that came to me and Let's say their their target Body weight was 120 pounds, right? So 120 grams of protein would be What we would aim for and we looked at everything that they were eating and they were eating 70 grams of protein and they came To me and said Sal

I want to make more gains. What supplement should I take and I have to answer with the supplement I can't just tell them to eat more protein. It's going to be protein powder. Like hands down, like creatine won't even touch what the protein powder will do in that particular scenario. So hitting a protein target is far more important than supplementing with creatine. Next question is from Garth Cahill.

Getting into power lifting to eventually compete in the raw classic division. Should I already start lifting with knee sleeves, a belt, Getting into powerlifting to eventually compete in the raw classic division. Should I already start lifting with knee sleeves, a belt and wrist straps, or should I wait until I have some arbitrary weight before starting to use them? If you're going to compete. Yeah, if you're competing with it, use them. Practice with them often. There is a skill, especially to using a belt.

Like if you never train with a belt belt like Justin never wears a weight belt Okay, if he went and maxed out with a squat and put a weight belt on because they don't fit he would Too much man So Justin never wears a weight belt okay, I'm using it as an example because it's a good one, right? He never wears a weight belt. Okay, I'm using it as an example because it's a good one, right? He never wears a weight belt. He goes and maxes out with squat. Let's say he does 405.

Then he puts on a weight belt. He might add 10 pounds to a squat, mainly because a belt increases stability, but also because he doesn't ever practice with a weight belt. Now, had he practiced with a weight belt, his squat would go from 405 to 435, 445, right? So practice with the tools you're going to compete with because then you'll learn how to use them.

And it even changes in some cases someone's technique. You'll even find people change their squat stance and technique based off of things like shoes and wraps. Yeah, because this, I actually, honestly don't know how I would answer this. Would this person have any benefit to not using the belt and straps for the first two warm-up sets, and then once they get into working and heavy loading,

then going to it? Or would you recommend, wear it all the time? I would wear it every time you're practicing your competitive lift, because your technique changes. Even warming up, your technique changes. Put a belt on, changes core stability. It changes how you stabilize. It changes your technique changes. Even warming up your technique changes. Put a belt on, changes core stability. It changes how you stabilize. It changes your technique. It changes how muscles activate. Yeah, the recruitment process is definitely different.

So I feel like that contrast, you know, might not be as beneficial as like even if it's just, you know, during your warm-up sets, like I feel like at least then to the firing sequence is gonna be very similar. Yeah. I mean that's just how I would approach it. I would just, you know, if this is something I'm competing in and I'm going like real heavy and intense with it, like I want it to feel just like it felt as I was like really gripping. Like because it's... And this is splitting hairs by the way, what you're saying is...

I know exactly. I know, I know. But I mean the reason why I I asked is because so I wasn't a power lifter, but I definitely used the advantages of the belt. And so, and my logic behind what I would do, which is I would deadlift, and you know, back when I was using a belt, I'm deadlifting 500 plus pounds, right? I could get up to that.

When I didn't put the belt on though, until I got over 400. Well, you had a balanced approach. You were more about, you were trying to get stronger, but you also have the trainer idea, mentality. Okay. You know? But if you're competing in powerlifting,

like it's a sport. The more you use it and get used to it, the better you are. You want to get really good at it. That makes sense. It's like an extra appendage, yes. That makes sense. Plus the belt you used, you know,

you and I both use similar powerlifting belt, but have you ever used a hinge belt? I think it's called a hinge belt, or? The other in oh man like they get real like you it's a skill It's a technique to learning how to some people put a belt on they came to squat properly because they don't know You know how to use it probably I've been using a belt since I was a kid so it feels like You know second nature, but you can those like your bikini underwear So comfortable so comfortable squatting it You can those like your bikini underwear

So comfortable so comfortable squatting it That's not true, but hey look to take it a step further now, this is raw He's competing raw, which means he can't wear a squat suit or anything like that But if you look at powerlifters who wear squat You know squat suits or bench shirts and then compare their technique to raw There's a difference you look at powerlifters who squat in suits and their stance is white as hell. Because they're maximizing the use of the suit. Same thing with bench press raw versus bench press with the churner. Elastic energy to help.

They're all, they're using, it's a tool that you're using. But again, we're speaking specifically to the person competing in powerlifting. If I'm talking to the average person, my advice typically is don't use a belt at all. And then if you're like a weekend warrior, you work out, you like to hit those maxes, you want a little mix of both, that's what I used to do, that's what I do, Adam. I work up to top sets, then I put the belt on.

But until I do, I'm beltless. Look, if you love the show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump with Stefano, and Adam's at Mind Pump. Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body,

dramatically improve your health and energy, and maximize your overall performance, 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 to your friends and family. We thank you for your support, and until next time, this is Mindpump.