Mind Pump: Raw Fitness Truth - 2458: The 3 Best Foods for Muscle & Strength (Listener Coaching)

Episode Date: November 1, 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: The 3 BEST foods for muscle and strength, ranked in order. (2:05) The impact of heavily processed foods. (16:45) The power of the law of thermodynamics. (22:45) Buying toys for your kids because you like them. (25:56) How PRx has completely revolutionized home gyms. (29:40) Challenging masculinity. (33:35) The rise of fitness trainers. (39:34) Adam updates our audience on his muscle-building transformation. (41:52) Using Brain.fm on longer flights. (53:57) Shout out: ‘Watch the guys build a program on IG LIVE 11/13 Livestream 6 PM (PST)’ @mindpumpmedia  (59:17) #Quah question #1 – I travel a lot for work, what kind of isometric exercises can I do while sitting in the car? (1:00:14) #Quah question #2 – What are your thoughts on posing after a workout? I am hoping to gain a better connection and control over different muscles. Is it something I should incorporate into my training or is it something just for competitors? (1:05:05) #Quah question #3 – I get dizzy after performing every set of deadlifts. I warm up to my PR of 195 lbs. I fuel up before my workouts and I drink LMNT with 5mg of creatine during my workouts. Am I not getting enough o2? Is this due to ineffective breathing? (1:10:04) #Quah question #4 – Before meeting your wives, what quality traits were most important to you when looking for a partner, especially for someone aspiring to be a future husband and father? (1:13:03) Related Links/Products Mentioned Visit PRx Performance for an exclusive offer for Mind Pump listeners! ** No Code for a 5% discount that gets automatically applied at checkout!!! ** Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. ** October Promotion: MAPS Muscle Mommy 50% off! ** Code OCTOBER50 at checkout ** Mind Pump #1860: Fourteen of the Best Foods for an Amazing Physique Building Muscle with Adam Schafer – Mind Pump TV Harvard Med Student Eats 720 Eggs in 30 Days, Highlighting a New Trend: N=1 Science Manliness concerns impede forgiveness of coworkers Watch Love Is Blind | Netflix Official Site Tuesday Nov. 12 @ 4PM (PST) – TRAIN THE TRAINER WEBINAR SERIES : The Key for Personal Trainers to Retain Clients During the Holiday Season Watch Mr. McMahon | Netflix Official Site Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** 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! ** Do You Have Back Or Shoulder Pain? YOU NEED TO TRY THIS! | Mind Pump Mind Pump #1670: When Lifting Light Builds More Muscle 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 Layne Norton, Ph.D. (@biolayne) Instagram Mind Pump Fitness Coaching (@mindpumptrainers) 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 pump. Right in today's episode, we answered listeners questions. People wrote in, we got to pick some questions. We had a good time, but this was after the intro portion. Today's intro was 57 minutes long and that's when we talk about current events in family life, we're being up

scientific studies. It's a good time. By the way, if you want to write in a question that we can potentially pick, go to Instagram at mind pump media. That's where you do it. Now this episode is brought to you by two sponsors. It was PRX is the first one. This is a home gym equipment maker that makes equipment that doesn't take up very much space but is better than the stuff you see in the gym. For example, they have a squat rack, okay? Folds into the wall, comes off the wall eight inches.

That's it. When you unfold, it's a full cage. It's extremely secure, extremely strong. It's great, and PRX has payment plans. So you can pay monthly like a gym membership, except you work out at home, which means you can work out to whatever you want, it's your gym. Anyway, go check them out, go to prxperformance.com

forward slash mind pump, that link will get you 5% off. This episode is also brought to you by Brain FM. So Brain FM plays music and sounds that elicits different states of mind. You can actually pick this up on FMRI measurements. So in other words, if you listen to their focus music, your brain will become more focused. If you want meditation or sleep, you can listen to their meditation or sleep and it will put you to sleep.

This stuff is amazing. Try them out for free for 30 days. See what I'm talking about. Go to brain.fm Forward slash mind pump. Also, these are the final hours for our October special. MAPS Muscle Mommy 50% off if you're listening right now as we release it, you have a few hours take advantage. So if you want that 50% off go to MAPS fitness products.com and then use the code october50 For that discount. All right, here comes the show

and then use the code October 50 for that discount. All right, here comes the show. You're trying to build muscle and strength. Look, I'm here to tell you it's gonna be really hard if you don't eat these next three foods. We ranked them in order. The best foods to build muscle and strength. You guys wanna guess? Doritos?

That's top of mind for me. That's full-controder. We'll get to that, bro, because that's crazy. No, so we get recommendations for great ways mind from that. That's full of confusion. We'll get to that. We'll get to that, bro, because that's crazy. So we get recommendations for great ways to get people's attention. And one of them was like, what are the three best foods for muscle and strength?

And of course, there's so much individual variance, so much nuance with this. But there are foods that are definitely better for this than others. And so I picked the three. And the first two are protein containing, obviously protein is essential. Steak has got to be one of the first.

It has to be one of the first, yeah. It is, the last one by the way is not a protein, but we'll get there. Okay, so yes, beef. Beef is one of the most anabolic foods for two reasons. Obviously it's high in protein, so that's great, but it's one of the highest in natural creatine, and it's also super high in nutrients. In fact, it's one of the only foods

you could get away with eating on its own and probably never get a nutrient deficiency if you just ate red meat. You could survive, for sure. Not saying that's what you should do, it's not ideal. In fact, I was with some friends this weekend, and one of my buddies, he's a new friend of mine, he's a CrossFit guy, and he had his wife next to him.

You have friends with the CrossFit guy, huh? Well, he's actually a pastor at the trip, but he also does CrossFit. Great guy, right? Sal's really branching out on us. Yeah. I like this. In fact, I told him, I told him like,

hey, when you're ready to stop over trading, let me know. But he goes, super great guy, loves dude, and he's like into working out, right, when you're ready to stop over trading, let me know. But he's a super great guy, I love his dude. And he's like, into working out, right? And he loves me, and so his wife was there, his wife's a doctor. And he's like, hey, you know, I thought he wanted me to be on, I could tell he thought I was gonna be on his side.

He's like, hey, Sal, so, you know, real loud with his wife, so carnivore diet, right? What do you think of that? I'm like, ugh, it's not an idea at all. How long do you have? His wife's like, oh, wait, carnivore? Carnivore and he's a CrossFitter? He doesn't do carnivore, but he loves meat so much.

I was like, damn, that's really all bad. I'm like, dude, it'll kill you. Yeah, definitely not. Okay, so obviously you need to have balance, but on its own, you can get away with just eating beef because it's so nutrient dense. You can't do that with any other food. If you just picked one food and just ate that one food,

the odds that you'll have a nutrient deficiency are something like 100%. Pretty high, yeah. Beef is so nutrient dense, you could probably get away with it, and some people do, and then it's so high in creatine. And before creatine supplements existed, bodybuilders would speculate on this all the time.

They would go, they would switch different protein sources, eat the same amount of protein, same amount of calories, and they would all come back and say, I don't know what it is, but when I put a lot of red meat in my diet, I'm just stronger and I just build more muscle, and it's gotta be the creatine. It's the highest in creatine, and creatine isn't just a muscle building nutrient, it's also a longevity nutrient.

We now know this, the data now shows creatine is good for health, longevity, brain function. It's been proven longevity nutrient. We now know this. The data now shows creatine is good for health, longevity, brain function. It's been proven through all these studies. All these things. And beef is just nutrients, protein, it's got the creatine in there. It's like, and it has been, it has been the muscle building food of choice now

for a very, very long time. It's too bad that it, I mean, what would you say? Was it the 80s, 90s? When did the bad rap for red meat happen was around that time? Yeah that's when you had all those was where's the beef right and then it kind of moved from there. You have all the skewed data on saturated fat now there are I'll be clear there are polymorphisms there are some individuals when they eat a diet that's high in saturated fat the blood lipids don't do so well and those individuals need to be a little bit more careful. But other people, it's not that,

it's actually perfectly fine and especially if you eat what we would say is high quality red meat, grass-fed, better fatty acid profile, higher in omega-3s, better ratio of omega-3 to omega-6s, higher in omega-3s, better ratio of omega-3 to omega-6s, higher in CLA, which is another healthy fat. It's just good for you, and again, people will point to studies about meat, and they don't tend to do in those studies is parse out processed meat products. So it's like people eating a lot of meat,

they're like, well, there's hot dogs in there, and stuff like baloney. But no, real red meat, just good old fashioned red meat, for most people is an incredible, it's a health food and for strength training, it's one of the best things you can eat. I wish game meat was more accessible. You know, there's gotta be something to that

of the health of the actual animal and how that translates back over to when you're consuming it. I always thought that there was a connection there for sure. But now that we have resources out there, we have things like ButcherBox that make it easy to get. Yeah. You know, that's been game changer.

I mean, wouldn't you say that? I mean, I guess there would be a little bit of a difference, with game meat versus grass-fed beef. Grass-fed and finished beef, I would say, is pretty similar. It's similar to similar gamey Yeah, I would be a little more like fatty acid like it might be a little higher I mean, there's a there's a big argument maybe for the the game being lower stress Maybe because it's not in is they're not confined areas and stuff like that

Like I don't know how happy are the cows that are in the you know that are in you know, it's funny I had on the farm, right? I had a vegan once try to make that argument with me, a little off topic, but he said, you know, how healthy do you think meat is when that animal, like, the animal's under stress when it's being, you know, killed or whatever, so that's how all animals are. All of them. All of them.

Die. It's kind of a stressful process. No, I would think the part that would be most stressful for the ones, like you have the chickens that they confine all smash them in an area. What you tend to see in the meat is not a good fatty acid profile. You tend to see more omega-6s, just more fat in general.

So if you look at grass-fed meat versus grain-fed meat, 10 ounces versus 10 ounces, it's just leaner. It's just leaner, and it tastes a little different. It's just better for you. But again, generally speaking, beef is, this is muscle building food. And I used to find this especially impactful for my female clients.

And I think it's because they were more likely to take red meat out of their diet. So when I would kind of have them track and I'd look at their diet and I could see, okay, well, let's have you eat some more red meat and they would all come back with better energy, better strength. I think that all comes from the adage

of like less calories, right? Because fish and chicken breasts were like a part of their diet. And it's like, which is not, those aren't bad. It's just that they're not as nutrient dense as the beef is. Next up is eggs. Now eggs, the protein in eggs is so bioavailable

and so high quality, by some measurements, it's the best protein. By other measurements, you could put way up higher, but eggs are just, and then these are nutrient powerhouses. Some people refer to eggs as nature's multivitamin. They're high in a nutrient noticed choline, which some people argue is an essential micronutrient, and there's a lot of people who are actually deficient

in choline, a lot of people who have issues with what's called methylation, and deficiencies in choline result in muscle weakness and poor cognitive function. So if you ever buy like a brain supplement, nine out of 10 times choline will be in there. Yeah, it's the main brain vitamin. Yeah, in fact, I brought this up a long time ago, studies on children.

Children, like babies and toddlers at EAegs have higher IQs, and they think it's the choline that's in the egg yolk. So okay, we're definitely gonna circle back to Doritos. Second thing to circle back to, Doug, I sent over a link to a Harvard med student that did an experiment with eggs. Oh yeah. He ate 720 eggs, I think. And his cholesterol was fine. Yeah, yeah, so we could talk about, you know, circle back and do that too. Another example of something that got a bad rap in the 80s and 90s. I mean, can you think of a better food that got like a terrible rap?

Like, I mean, it was like, it's on, it's off, you know, it's horrible, it's good. It's like, it was like ping ponged all throughout my childhood of being like, good for you, not good for you. I actually hate to taste eggs, but I eat them almost daily just because of the value of them. Just because they're such a great balanced way to get good protein and good healthy cholesterol. But I never like the taste of them. Speaking of that, dietary cholesterol, I've said this in older podcast episodes,

dietary cholesterol in studies, not your blood cholesterol, but dietary cholesterol has been connected to strength gains. I've personally experimented with this. I've had other people experiment with this. This is an old bodybuilding hack where you radically increase your dietary cholesterol and you see strength gains, and it works.

It works. If I average, let's say, three eggs a day, and then I move up to, let's say, 10 or 12 eggs a day, and I control my calories, everything else is is the same within three or four days I'm adding five to ten pounds on most lifts I'm just stronger and there's some evidence to suggest that this has to do with your central nervous system it has to do with muscle repair and recovery when you strength train and create damage your muscles suck up cholesterol and use it as a building block. So dietary cholesterol might contribute to faster repair.

Yeah, back in the day, I mean, a lot of the strength and power lifters, they would seek out egg yolks and then also heavy cream. Yeah. And they would add that in their diet. All of a sudden, that was just kind of a lost pursuit. So when we were first having this conversation

way back when, when you were talking about with your experiment with this, and I don't know if you remember this or not, but I shared with you that over the course of those three years of me, you know, tracking so diligently for shows and stuff like that, I nailed down like what was the like most anabolic breakfast meal set up for my workouts was,

and it was, it was steak and four eggs, about an hour and a half before I went and lifted. And so that nothing gave me a better workout than eating that. And that became like my ritual. I had this coffee shop that I would go down to every single morning, have my cup of coffee and load up on that breakfast and then let it sit for about an hour and a half, two hours and then hit my workout and I had the best workouts after eating that.

Vince Garanda, who was probably one of the first kind of bodybuilding quote unquote scientists, right, somebody kind of looked at the science of things, he would advocate for like a 12 whole egg a day diet for his bodybuilders. People got tremendous success. Until this day, people experiment with stuff like that. Well, they'll find some of his old articles and do it,

and then they'll comment in forums. And usually, people will come back and be like, there's something to this. And I think it's the dietary cholesterol. In fact, when they do studies on egg whites versus whole eggs, control for protein, control for calories, whole eggs double, I think, the... calories. Whole eggs double, I think the, they double the protein synthesis signal.

That's a lot. Yeah, and they're like, well, what's causing this? And the speculation is the dietary cholesterol. So eggs are for sure, and they've been considered muscle building foods, a muscle building food forever. Now lastly, I wanted to include something that wasn't a protein based food, and I wanted to include a starch because you know if every all things being equal you know your proteins adequate fat is adequate your you know

your workouts are good carbohydrates contribute to strength they just do. The studies are plenty on this where you see low carb diets compared to higher carb diets you know all things being controlled. And you need that glycogen for explosive power, for strength, and one of the best sources for starchy carbohydrates is white rice. And the reason why is it's so easy to digest. You know, there's a lot of sources of carbohydrates

that you can eat, but oftentimes they cause, many times they cause gastric distress for people. White rice almost always is easy to digest. This is probably why white rice is the choice for bodybuilders. This is like the number one choice for bodybuilders. So great that you put that on this list

because I wouldn't have guessed this on this list. And I was, before we got on the podcast today, I was just answering a DM from a lady that was like, what's with the white rice? I feel like you and every other fitness person I know that shows their food is always eating with white rice. I'm like, I guess I never thought of it from somebody else's perspective who doesn't pay attention

to that stuff. And it's like- Yeah, why not pasta? Why not- Yeah, exactly. There's all these other choices. Why do I always eat white rice, white rice? And it's like, and this is what I was explaining to her.

And there's also another part that I explained to her that's not exactly aligning with you're talking about, but it's also one of the easiest things to make and measure. So like when you're, yeah, I mean, it's just so easy to scoop one. And it's precise, right? There's no like, Oh, I wonder if that's off or not. Like there's so many ways, like food can be off really easy. Just a very accurate, quick way to get an easy digesting carbohydrate. I think that has a lot to do with it too.

Now this isn't communicated so much these days, but it used to be communicated that brown rice was better. It's actually not. First off, they both affect your blood sugar levels right around the same, so it's not that big of a difference because that's the argument people make. In brown brown rice the fiber or the hole in brown rice Is actually has what are called antinutrients actually prevents the absorption of certain nutrients And in some cases if you go to like third world countries

They don't do brown rice because you start to see nutrient deficiencies white rice far easier to digest It absorbs very well doesn't have anti-nutrients, and it's a great source of starchy carbohydrates that then fuel you through your workouts. I'm always reminded of Mitch Hedberg's joke with us, is like, anytime you want 2,000 of something, rice. What? What's that from?

That's Mitch Hedberg. Who's that? I don't know who that is. Who is that? No, who is that? Doug, do you get it? you get it? They go over your head? I don't Don't know Whenever you want 2,000 of something you know anyways Junk is a rice Anyways, come on. I'm so junk is that you eat rice whenever you want 2000 of something.

Is that because it's, it's so easy to track and it's even because you get so many kernels of it, dude. It's, it's, please help me comment. These guys, it's a classic Mitch Hedberg joke. Hey, anyway, so go back toberg joke. Oh my God. I never heard that one. Yeah, it's all right. I never heard that. Hey, anyway, so go back to Doritos. OK. Yeah, yeah. OK.

Let me tell you, since it was the first time. Please. So Katrina and I run an errands this weekend. And I actually saw that she sent the text before she even asked me. So I didn't see it. And I was driving. And she's like, oh, I just sent the guys,

if they wanted to do a Doritos advertisement. I said, Doritos what? She goes, like, oh, I just sent the guys if they wanted to do a Doritos advertisement. I said, what? She goes, yeah, no, Doritos, which is Lay's, I believe. I think Lay's is own, does Lay's own Doritos, is that correct? Yeah, I think it was, I think that's the actual company. Anyways, they reached out to Mind Pump wanting to do advertising on the show

and so that was a big joke through the weekend is if could we do Doritos. How would that even work? Yeah there's no, Sal probably hit it the best way we possibly do it is we just had to come out and just be like Doritos paid us so much goddamn money. It's not good for you. We like money. You know it's what's funny about some of these companies that will try and ask us for sponsorship it's's like, did you do your homework? Do you even know? No, they don't. They just look at our reach, I think.

Yeah, that's what you just pop up as influential in a space that you're trying to get into, and many times they have no idea that we've probably openly talked about the brand not being good. I mean, speaking of the, that's gotta be one of the most, it's like quintessential processed food. Yeah, when you talk about, when you,

because you like to talk a lot about the science that goes into creating something. It's a master class. It is. Even what they've done with that. The color, the texture, the sound, the feel, they're probably the shining example of who's probably done the most research

on all those things to make something addictive, right? So it's like, it would be literally... They hit you with everything. I mean, literally, it arguably... I mean, Justin made a point, Justin's like, I think we could sell cigarettes better. Yeah, at least they have nicotine. At least nicotine has some cognitive benefits that we can pitch. Like, where are we going with Doritos? There's no way we can go anywhere with Doritos.

So I think that's so true. Like it literally stands for everything that we try and inform the audience on when it comes to hyper palatable foods and how much they are engineered to get you to eat more. I just had this conversation this weekend. We went over some new friend's house and there was a couple there.

I told them what I did and so we were talking about food and we were talking and they were familiar they actually heard a podcast where this was explained you know where the tobacco industry when it was under fire by regulations a lot of those scientists moved over the food industry and they used their talent to figure out how to engineer food to be addictive that was literally what they were doing. How do we make food, like what makes food so pleasurable? Let's see if we can hack this. Let's break it down. Let's invest millions and now of course now we're into the billions of dollars and can we make food irresistible the way that cigarettes are? That was the goal and that's what they accomplished. That's literally what

they accomplished with some of these foods that we have out there and you are You're not gonna win like if you eat these foods and you think oh I can do this and still maintain a lean body fat percentage like No, you're not gonna win. It's just this is why I think the conversation around calories versus calories in versus calories out It's just not enough. enough. It's not complete. No, it's just, it's not, it doesn't tell the whole story. Yes, obviously it doesn't change the law of thermodynamics that will still apply, that'll always still apply, it's a law, but it really is misleading

for the average person because then they assume like, okay, well then so long as I stay in this range, I can pretty much have what I want. And that approach, in my experience, is just not successful for people. In fact, I'm far better off actually not even worrying about the conversation around calories in, calories out, if I could teach them to make better choices

like around whole foods. Because what I've learned is if I can get them to do that, it's amazing what the body does. Naturally. Yes. I mean, I feel like this whole process of documenting me coming back to the early part of the journey, a lot of the questions, well, what's your calorie intake? What do you do? I'm like, you know, what I'm doing is actually, I'm not really worried about the calories. Protein is the only thing that I'm really concerned about. And I'm actually allowing my body to tell me when it's hungry and

If and if I feel hungry, it's 10 o'clock at night and I get that appetite where I oh man I need to I can feel it feed it. I'm gonna feed it. I'm just gonna make a good choice I'm gonna go get a protein centric meaning it needs to have 30 40 or more grams of protein in it So a protein heavy meal and I'm gonna eat till I satisfied, and I'm not gonna worry about where it lands. And ironically, it's pretty wild how the calories just kinda landed like in this very, it almost looks like it was methodical, but it really wasn't, it was just listening to the body.

There's this terrible misunderstanding that humans are just eating machines, if you just put food in front of us, we'll just eat ourselves into oblivion. That's not true, that's only true when just put food in front of us, we'll just eat ourselves into oblivion. That's not true. That's only true when we put food in front of us that's been engineered to make us overeat. If you put whole natural foods in front of us, we have natural systems that kick in.

Now you're not gonna be 5% body fat doing this. At some point, Adam's gonna have to track, right? But for most people, if you just kind of listen to your body and you don't have this crazy dysfunctional relationship to track, right? But for most people, if you just kind of listen to your body and you don't have this crazy dysfunctional relationship with food, right? And you just eat when you're hungry and eat, you know, like you said, protein-centric, whole natural foods, you tend to fall into this nice healthy body fat percentage.

The reason why a majority of people are not there is because we're surrounded by foods that have been designed, they've been designed to hijack all that stuff and overcome all that stuff and you're just not going to win. You're just you're literally trying to beat something that has been engineered to beat you and these people are a lot smarter than you think. There's been a lot of money invested in this. It's just not going to happen. That's why avoiding these things is probably the single step, the single most powerful step you could do to helping yourself

be fit, you know, fit healthy. Agree, agree. Doug, did you pull up to helping yourself be fit and healthy. Agreed, agreed. Doug, did you pull up that Harvard? Yeah, I did. I actually had to subscribe to the article. Oh, you did? Oh, sorry. But I did pull it up, and I will just put it here.

And it was a Harvard med student, and he went on a mission, I think it was 720 eggs in 30 days, something like that? That's correct, yeah. So 30 eggs a day? Or no, what's that? It ended up being 24 eggs per day. 24 eggs per day.

So now here's, so this was sent to me over, what's Chris, remember the Chris Pugnito, or Pugnito starts with a P, he's the financial guy. I forgot his name. No, Chris is his name, but I'm thinking of this podcast. Yeah, yeah, yeah. Anyways, he sent this over to me, like, oh, this is a big deal, and I was like,

well, it isn't really, and here's the part that I, why, to me, it's cool. So what happened? The guy's blood lipids were fine after. Yeah, everything got, he got healthier. Yeah, yeah. Like, he ate 24 eggs a day, literally. That's like, he lived off of eggs for 30 days.

Now, here's the part that it doesn't disclose that I wanted to explain to him is like I said I could have done the same experiment with mint chip ice cream and shown the same thing so what you need to do the math do that math on 24 eggs that's all he ate yeah that's all he ate yeah it's all he ate I'm pretty sure if that's all he ate if that's all he ate those calories were low yes so do the math what's 24 times 70 calories? 60, whatever the eggs are. It's not much.

It's literally like a 1,400 calorie diet or 1,500 calorie. And he'll lose weight on that. Right, and so that was the point I was trying to make to him is that, I mean, obviously what the guy was doing, and to his point, Chris's point was sending over to me, oh, this is kind of cool. This is getting out the bad name that eggs have. I said, yeah, it kind of does, but then it kind of doesn't because if you eat,

and this is what I try and explain to people all the time that here's where the law of thermodynamics does definitely apply. If your calorie maintenance, let's say is 2000 calories, that's what your body needs to sustain and you go for 30 days and you eat mentorship ice cream only 1500 calories of it. I'll show improved blood markers, which is kind of crazy to think that. But that shows the power of the law of thermodynamics if you just stay underneath that.

But that was the- There are people that have done that, by the way. They'll be like, I'm just gonna eat McDonald's for 30 days on this week. I've seen somebody do that with cookies, yeah. Yeah, but then again, he's gonna feel like crap. You're gonna feel terrible. Yeah, yeah, you're not gonna-

On 30 days of ice cream. No, no, no, you're not gonna feel, where he probably felt pretty good. He felt okay. He's not lacking any nutrients with the eggs. He he probably felt pretty good. He felt okay. Yeah, I was. He's not lacking any nutrients with the eggs. He's got proteins and fats. He's got the essentials.

He's probably okay. I wanted to do the math though on the macros. 1440, oh, you mean total macros? Oh, do you see 1440? I did the math right here. Oh, okay, so 1440. If that's all he ate though, he might have not just only eaten that.

He did eat some other things it looks like. Oh, he did? Yes. He did, I other things it looks like. Oh, he did? Yes. He did, I thought it really was only. So he added 60 grams of net carbs a day. Fruits like bananas, berries, things like that. Oh, okay. So he's just trying to show that you're not gonna get crazy.

Okay, well that's good then. See, cause I thought it was only, he was eating that low calorie. I'm like, well, it's not the best experiment because if you eat in a caloric deficit, you're gonna see it improve. I mean, this is the argument that Lane always makes to people with all the fear mongering around.

Yeah, yeah, it's like, well, if you eat really low calories of one of those foods, you're gonna see an improvement in all that. I thought it was interesting. Hey, have you guys, do you guys get in this trap with your kids? Well, it's not a trap, it's a good time, where you buy toys because you like the toys.

You guys do that too? Every dad does that. Oh yeah, that's so great. Every dad is guilty of that. That's a hack. I'm so lucky because my, he's almost four now, my son, he likes stuff that I like, you know, which is cool. So like we go to the toy store and he wants

the crystal growing kit. I'm like, okay, let's get that, you know? He likes carnivorous plants, I'm like, that's fun. He likes airplanes, so I'm buying airplanes off Amazon that fly around, and we're doing this. We're doing all this cool stuff. Now my wife, she sat me down, she's like, you can't get him a toy every day.

So I'm like, I know, you're right. It's so fun to do this kind of stuff. I do think that's probably the biggest challenge. I mean, so Saturday, Katrina had a girls' day, took off. By the way, there's this really cool thing over in Morgan Hill. They've only been doing it for a few months. It's like a trolley.

It looks like one of those San Francisco trolleys. And they take you around all the small mom pop wineries in Morgan Hill. They work with 30 of them, and they had a blast. Oh, what a great idea. Yeah, you could do it two ways. You could either pay for an individual seat for like 100-something bucks, I think is what it was.

It does all day long. Or you can rent the whole trolley for a couple grand and you can have it all to yourself with your family and friends. So I think we're going to do it with a company for the staff. Of course. Yeah, I think it would be a blast. They had live music at some of the winers

they went to and everything. So they had an absolute best. Anyways, the point of me telling you that was that I had a day, just Max and I, and you would know, it's funny, and it's just a reflection of, this is something I have to work on, right? I do not like when everybody is buying my son so much stuff.

And selfishly, part of it is because I feel like I get robbed of that. It's like, I feel like he's already getting so much stuff, and then I have these moments where it's like, oh, we never have a boys day, and I wanna go take him to go buy something or do something. And I'm just like, I want to so bad because I don't ever get to do that for him

because he's constantly get it. But then I'm like, it goes against what I'm trying to do, which is not get the kid toys all the time or buy stuff for him. So it's definitely a struggle. And of course I gave in and still went over and. What'd you do? Oh, you see in the mall, your kids would love this.

So at Oak Ridge, they have, you can make your own slime. It's like a whole thing Oh, you go there you pick the color out You can make it smell a certain way you put these toys and things into it you play with it You build it then you put it on then they label it and everything. It's uh, it's cool It's like a whole process They have it's the store is little tables of the kids sit and they's a section, there's steps and they get to watch them mix it all together. It's just a cool... Right, right. So I went and took him to do that and he gets a kick out of it but I mean again to your point. Well my little one, my

little little one, she's almost two. First off she's like getting into... It's so funny when they make that transition. I remember when my four-year-old did this. He was just like, you know, kind of, you know, cool little kid, did everything we wanted, not a big deal. All of a sudden he became a toddler and he's like, no, I'm doing what I want. I'm not listening.

My daughter just hit that. She's hilarious too. She'll get angry and then she'll walk away and she'll just start knocking things off the table. And I'll just, you'll hear something fall. I'll look over and it's like, oh, Dolly is throwing things again. I did that I'll just, here's something fall, I'll look over and it's like, oh, Dahlia's throwing things. I did that.

Yeah, cause she's pissed off. But anyway, Jessica bought these stickers that are jewels. So they're little tiny jewels, but they're like little stickers. So now I go home and my daughter's bedazzled. I mean, everything. Her shoes have jewels on them. If I'm cooking and I feel like she's hugging me,

I don't realize that she's sticking jewels on me. So I go out and I feel like she's hugging me, I don't realize that she's sticking jewels on me. So I go out and people are like, oh, I like your pants. I'm like, I got like six jewels stuck on the back. All over the house, dude. She's sticking little jewels everywhere. It's hilarious. But she's becoming this little independent,

little sassy little kid. It's cracking up. Justin, what are you doing this? I saw you before we left, before the weekend, you were shooting a commercial. What were you doing? I was, yeah. I spent some time when I was here

and the guys were kind of putting the racks together. We were able to kind of shoot the process. And then I actually did a commercial for PRX shooting with one of the folding profile racks. It's the full cage folding one. Is that where the both sides fold in? Yeah, both sides fold in and it has like four posts instead of just two. And what's cool about it is so it has those safety connectors.

The straps. The straps are like canvas. So I got those for it so I could kind of also do like, you know, some of those where we're doing some rack pulls or we're getting underneath it and we're kind of starting from a dead stop. And so I could do some cool like squats like that. But I just like having a full cage. It's a different feel than having like just the two posts for that reason with the safeties. So I preferred it. And so it's been rad so far. TRX completely revolutionized home gyms by themselves because before if you got a rack for your house,

first of all the ones they sold for your home were they weren't that great, they were kind of janky. They take up a lot of space. If you wanted like a real cage for your house, you'd have to go buy a commercial one, and they took up a lot of space. Theirs fold into the wall, I think they come off the wall like eight inches.

Four for the regular one, eight is the big one. Eight's for this one. Like literally eight inches off the wall. It's four posts, and they fold in together. So you have in your garage, you fold it, you can park your car, everything. When you unfold it, it's more, I'm not making this up, it is more stable than a cage at the gym.

Because it's attached to the wall, because of the way it's set up, it is super, super stable. I'm so passionate about their equipment that when I'm walking in my neighborhood and I have someone that has their garage open and I see stuff like that, I'm so, I feel so inclined to go tell the owner. Especially if they're doing exercise

these days and they're working out. I see it all the time. I've definitely, there's a few people in my neighborhood that have got the rogue setups and everything like that. And it's just like, it takes up half their garage. And I'm like, dude, you know that you could literally have a better system that actually folds when you can actually park your cars in the garage.

Well, I get like, I used to get that sort of pushback. I want a full cage. And I want like, you know, everything like because I lift heavy and I want all this set up. And so the way they have it all set up too, I still have a pull-up bar on there because that was part of why the full cage wasn't able to fold. And so they figured out how to like, you can, you can basically like unhinge it. Yeah. And then the pull-up bar kind of swings down. And so that way it's still full over each other. So yeah, they're just, I mean, the engineering

is definitely like they've figured things out, like some cool equipment. Were we one of the first to have that rack like that? Is that why they had it? Or was that just part of our contract? It just kind of came out at the same time that we were remodeling the gym and I was like, yeah, this is an option, I wanna do this one.

So it was kind of new. It was new. Okay, I was wondering how, if Katrina set that up as part of the deal or we did them a solid because it was like one of the new ones. Like I didn't know that. Yeah, and they're sending me something else too. I'll talk about another time, but like,

I'm excited about those. They're like these arms that we can use for, you know, push press. What are those called? What? You know, like for football players. Oh, really? Those are super popular. What are those called? I? You know, like for football players. Oh, really? Those are super popular.

What are those called? I'm trying to think of what they're called, but they're like, they have like a hinge at the top and their arms and then you can do push press, you can do like overhead, you can do rows, like explosive. I saw a trainer doing like these, like a snatch move on it.

Yes, yeah, exactly. Which is really cool. So you can do power moves with it, yeah. What a fun company that would be to work for. I would love to design exercises. Do you guys remember that they were a shark tank company? Yep. Yeah, yeah.

I mean, that's how they originally blew up. So cool. So I wanna bring up a study that we can make some speculation on. I wanna hear what you guys think based off of it. So the title of it. It's bullshit. Yeah, I know. the title of it. It's bullshit. Yeah, I know.

The title of it, so this is at University of California did the study, the title said, Manliness Concerns Impede Forgiveness of Co-workers. Okay, so here we go. Here's the summary, okay. The more men are concerned about appearing masculine, the less likely they will forgive a coworker for transgressions such as missing an appointment meeting,

an important meeting, a study has found. What's more, such men are also more likely to seek revenge or avoid the transgressor, which contributes to an unhealthy and less effective work environment. What a weird study to do in the first place. Okay, so now here's how people are gonna take this and run with it in the wrong way. People are gonna be like, oh, masculinity, toxic.

No, no, no, no. The more men are concerned about appearing masculine, that's the key of this study. Because the false understanding of masculinity is what leads to this kind of crap, not actual masculinity. And we make this argument all the time. Yes, when you look at the data on what people would label as toxic masculinity, like aggression and violence

and et cetera, et cetera, the vast majority of men that exhibit those things didn't have a father. They didn't have a masculine role model. So their masculine role model was media. From Hollywood, yeah. Yeah, and what media portrays as masculinity is terrible. It's not good, it is toxic. So now they're hyper fake masculine.

And so people who want to, men who want to appear masculine, that's insecurity, probably because they didn't have a dad or didn't have a father, whatever. And so that insecurity comes out as this fake masculinity, not real masculinity. I find these studies so interesting. I think it's so weird to do as a study like that. I think these studies are funded partially, or get air time partially because it's trying to promote

some kind of narrative somewhere. Yeah, correct. And you're like, oh, okay, because why would you put money in that? That's a stupid study. I know you watch it like, oh, okay. Because why would you put money in that? That's the stupid stuff. I know you watch it. I mean, it's definitely Katrina and I's guilty pleasure.

The, what's it called, blind? Love is blind? Love is blind. Oh, they got a new season. Yes, the new season's out. And so the reason why I'm bringing it up, so it'll be interesting now that you know it's out and you'll get caught up to where I'm at.

So we were watching Trash TV this last week, right? That was the choice. This was actually one of the comments, talking Katrina was like, God, these guys are so feminine. All the dudes, and even the dudes that kinda look masculine are like just feminine as shit. And it's interesting because in this experiment,

these girls really fall in love with that. And then they get out into the real world with them and live with them, and you just see that change. It's real sexy for conversation reasons behind a wall when you're first getting to know them. Like, oh, he's so sensitive. It's like they see all the right things. He's so open-minded, and he's all these great qualities.

He's really interested in the same things as me. Yes, yes. It's like, oh, he's like, we're like best friends. Is that a good thing? Yeah, and then they start living together and you realize like, oh, maybe you didn't want somebody. But I feel like that's, that this is kind of what's happened in the last, I don't know, 15, 20 years is, you know,

I think there's been such a- We fight over our shoes. We've been, we've been challenging masculinity so much in the last decade and a half or whatever that you have a whole cohort of young women growing up that think they want that and then they pursue it and then they quickly realize, and some don't even realize, I think they just think that one guy was a bad choice.

It's like, no, I think that the guy that you think that you want to attract because of those feminine traits that you like is not necessarily what you want in a life partner and someone that you go build a life together and maybe all those kind of masculine traits that the media has been bashing for the last decade, maybe some of them you like more than you realize it and I feel like you're watching that kind of unfold

in this episode. I think it's just interesting that we've now had a few decades of lack of fathers, and we blame that on, and we blame all these problems on too much masculinity? That's not enough. We need more dads, that's what you need, because these are kids, boys in particular,

being raised by moms and teachers. And they need to have... You need to learn how to control a lot of these violent tendencies and get a healthy outlet for that. Like how to treat people with kindness and respect and honor them. And all this stuff comes from good father role models. Well, I mean, if you, a group of men, when you have a group of men together, the man that tends to get the most respect is the one that's most disciplined. It's not the one that's undisciplined.

So the guy that's loud mouthed, can beat everybody up and actually does, they lose respect. But the guy that can, I remember one time going out with a pro MMA fighter and I'll never forget we went out to a restaurant they had a bar there we're hanging out guy recognized them and started trying to mess with them and my buddy who could have just he could have beat him up while eating a sandwich at the same

time ends up buying him a drink defuse the whole situation and the amount of respect it had for this guy. I know that's the ultimate. I'm like man he could have killed him but he totally was chill about it. Knowing, yeah, that he could have destroyed him and he chose that path. So much respect. And that's what you learn with a good father, is you learn that discipline,

and that there's something underneath it if they need it, but they don't use it. And unfortunately, young men without dads, they either fall into one or two categories. One is, oh, the world wants me to be feminine, or two, I need to be like what the music and media says I should be, which is this gross depiction of masculinity.

It's all distorted. Yeah, not the real thing. I read an article yesterday on the rise of fitness trainers. They predict it's supposed to climb another 4% in this year. Awesome. I think it's just important to bring up, because we talked about, and this is to our coaches

and trainers that follow, listen, or are part of our program, this fear around things like GLP-1s is going to just destroy the market. It's going to bring more people to trainer. I think so too. It's going to. And I think that's what the data is showing, is that you're going to see a continued rise in that,

because it's just going to be, I mean, I don't think it'll ever not be nuanced. And so having a professional, a coach, someone who's educated, experienced in the field, helping people navigate these waters, I think are going to become even more important. Because I think with the rise of these GLP ones, it's going to bring more people

that were probably not even going to be in the fitness arena to the arena, and now you have the opportunity to help them. There's two reasons for that. One is you get your GLP-1 like Ozempic or Wegovia or whatever, and doctors are at least informed enough to know that, to tell you, you need to strength train while you're doing this.

It's a good idea. So people are more aware of the value of strength training, people who might not have considered before. And then number two, it motivates you. This is just human behavior. Oh my god I'm losing weight now. I think now I'm gonna start working out. And so you're gonna get a bunch of people who, like you said Adam, who normally wouldn't really consider exercising, now consider it. And also, these are people that are paying for a lot of them out of their own pocket,

so they have expendable income, and they're more likely to hire a trainer. You're gonna see a greater demand for trainers because of this, and I think we're already starting to see it anyway, just from the coaches and trainers I'm talking to. They're like, oh yeah, I'm getting more people. It seems like an influx of momentum that people are getting that wouldn't normally I would think I don't know you get to that point where you're like really obese

And it's just like it starts to kind of get less and less likely that you're gonna make steps towards you know improving yourself You know speed a trainer Doug when is our webinar once the trainer webinar we got coming up Yeah, November 12th at 4 p.m. Pacific. That's right around the corner, right? So we do, yeah, and these are free. We're just teaching trainers on. I hope, I really do hope we grow those to be pretty crazy. Are you guys, I know you guys aren't even really

paying attention to my journey, but we dropped today, the, which I. I knew nobody was gonna believe that you. Yeah, yeah, your results in the picks of transformation, yeah., I mean I told Dylan as we were creating this whole processes and you know, it's been kind of like a slow Growth as far as the people that are engaging and watching and I said don't worry. Don't worry Come time when we drop the transformation it'll cause enough hoopla that will get more traction on I said I think that's when people will start to wake up

and kind of pay more attention. And with that comes all the naysayers, haters, is that I just find it really interesting that the amount of effort I put into documenting everything and then disclosing what would happen and why it would happen and that you still get this. This is like, I don't think I could have explained any more detail, I don't think I could have laid out

any more of what I'm consuming, what I'm doing, what I'm using. That's too hard to go through all your information. Just show up, make a comment. Look, to be fair, it's remarkable. I mean, to be fair, you gained, what was it, 18 pounds of lean body mass. By the way, lean body mass is anything that's not body fat.

So this is also including intramuscular fluid, which went up considerably, mainly because his diet changed, he started taking creatine. So you could probably take out of that 18 pounds, seven of it being hydration, but still that leaves 11 to 12 pounds of lean body mass in 30 days,

that's remarkable. But when you understand muscle memory, I keep saying this, people need to understand this, muscle memory is crazy. It literally is crazy. And Adam isn't even close to the lean body mass that he carried for decades. So he still has muscle memory in the tank, okay?

So it's not like he, you're not even close to where you were always at, even before he competed as a bodybuilder. So we're not even talking about later muscle memory, we're talking about muscle memory that would put you where you carried your body for a long time. And that's, it's extreme. It sets a completely different precedent.

It's super powerful, guys. If you lose, if you carry a lot of muscle and then you lose it all, and by the way, Adam lost it in a pretty aggressive fashion. He ate very little, didn't work out, was under tremendous family stress, his wife almost died, so he didn't just lose some muscle. He lost a lot more muscle than he'd lost probably ever. Yeah, no, I definitely would say,

I would attribute half of it in just the last six to eight months. Yeah. So a good portion of that happened over, good 25 pounds of it, I would say, happened over years from peat competing to basically where we've been. Which is understandable. Right, like I've reduced volume

I'm not dieting and training like I was before just on TRT. Yes It's just it's been a slow kind of drop for the other 25 pounds over the course of say five years or whatever or more But then I'd say the the the other half happened dramatic. That's why too I think the point you're making I do think the first 20 to 20 by the way That's the reason why I told Dylan to put 25 pounds. He was asking like, hey, are we gonna put, watch a bodybuilder build back 50 pounds? Like, no, don't put that pressure on me.

I said, I don't wanna, I mean, I don't know. That would be hard. Yeah, that would be hard. And to get all it back to peak shape, that took a long time to get to that level. I don't even want to do that, to be honest. I said, but I'm pretty confident 25 pounds of that, I'm gonna get back relatively quick because I know

that at least half of it was due to the last six to eight months. And the thing is, what you're trying to show, because what you could have done is made it happen slower by training more than was necessary. This was the big point of the documentation, is that when people tap into this, what they tend to do is overdo it,

but then they don't realize they're overdoing it because they still gained 10 pounds of muscle or five pounds of muscle, so like, oh, I'm progressing. You actually did more than was necessary, which slows down your progress. If you do things the right way, you'll progress, and if you have muscle memory behind you, you progress very quickly. And you have muscle memory behind you, you progress

very quickly. And again, talk to any doctor, talk to anybody who's ever had surgery or a limb that was in a cast. You don't even have to work out. You just take your leg out of the cast, start walking around, and boom, the muscle just magically appears from when you were super skinny. We've all experienced that. That's called muscle memory.

That's epigenetic craziness that just happens. So when you're looking at those kind of gains, it was a combination of muscle memory plus experience and know-how. And the know-how was don't overdo it. Just train appropriately. Staying out in the goldilocks zone the whole time. That was the main thing I think I wanted to get across

to the audience was not trying to sell it to somebody that you could do this too. It's like, that wasn't at all. It was more so like how many people, how many people do you think have been in shape before, fallen off, gotten back in, fallen off, gotten back in enough times, and when they come back to getting back in shape,

they overdo it in that process. And how minimal they need to actually do to get back to where they were because the body will remember that. And I think that was the main takeaway. It was designed to be an inspiring positive thing. I think also wanted to highlight the beauty of being 40 something years old and having years of training. Because I think that's a message too that I wish would die, which is this like, oh when you get older it's so hard, it's so much more difficult to build muscle. It's like, well I mean I guess if you waited till 45 and you just started lifting first time, it's harder than if you would have started at 20. But for those that are young and they have the opportunity to be consistent, and consistent doesn't mean like you never take a day

off for 20 years, it means that over the course of 20 years, you've spent more time of it lifting weights than you didn't and boy will that pay off when you get into your 40s because you will be surprised how little you have to do to maintain that muscle mass. I think it's a very awesome thing to communicate to people and by no means was trying to pull one over on people or at all. Even the learning lesson for me, the little bit surprising was there was multiple times in this when we were documenting this where I wanted to do more. You got the camera on you.

I knew what I was trying to prove. So I'm like, no, I got it. I'm better off not doing enough and then knowing there's still more room for me than for me to overreach and then shoot myself in the foot. And so- It's just a great example of what we talk about all the time on the podcast. It's like, it's the visual of literally how we try our best to prescribe to your average person. This is the methods that have been proven, but it's like they need to see that. And so you're going through that.

It shows the potential for it. Speaking of bodybuilding, I've been watching that short series on Netflix on Vince McMahon. I forgot that he started the WBF, the World Bodybuilding Federation. Did you know that? I didn't know that. For a second, he tried to compete with the IFBB,

but it was so cringy, it was so bad. He had bodybuilders and his spin was that they were gonna be characters, so they'd come dressed as like a soldier or whatever, and then they'd dance. Yeah bro, it was bad. And it failed, it totally failed, completely. I mean it's not much different than

what he tried to do with XFL. Yeah. I was gonna say, I knew he was part of that. Yeah, that's his baby too. What a great document, what a great series though. It's really, I remember the growth. I've been meaning to watch that. Like we were kids when Hulkamania really took hold.

I remember that, I remember how big of a deal that was when we were kids. And they eat your vitamins. They eat your vitamins. They eat your vitamins. Hey, it was, what was it? Was it WrestleMania 3 or 4 where they had Hulk versus Andre the Giant?

I remember that. I remember how big of a deal that was and how they promoted that. I also remember, which one of the most interesting part of the documentary for me was, I remember being a kid, I was into it at this time, when WCW came out of nowhere. And I never met, as a kid I was like,

what is this federation? And it's on, you know, I had a, what was it, Monday also night? And it was, and they were, I'm like, all of a sudden this company comes out of nowhere that I hadn't even heard of and then rivaled. And so hearing the backstory of how they did that financially basically was backed by

What's his name the TV guy the guy who owns the channel? I can't think of his name right now the big billionaire Yeah, he was the one who backed it And so he threw all this money at it in order to compete with WWF and so now that that was like oh, okay That makes sense. That's how that happened and then how they started to pull all the wrestlers over It's also it's interesting to it brings us back to a more naive time because there was that whole period where there was this doctor that got that got in trouble because he was prescribing them steroids. And everybody's like, what? They take steroids? Remember what they look like?

They were showing pictures of these videos like the Ultimate Warrior, balloon animals, ravishing Rick Rude, all these guys. They were like, they look like bodybuilders on stage. Yes. And I remember everybody being like, what? They're not natural? And then Hulk Hogan was on Arsenio Hall. Yeah.

And Arsenio asked him, do you take steroids? He denied it, yeah. And he's like, no, I've never used them. I'm like, come on, bro, you should have told the truth. Oh, I know. I know. You should have told the truth. I don't think, yeah, we weren't ready for it back then.

No. That's what it was. The Balco stuff and all that. I mean, now they don't even pretend. They're just like, whatever. I know. There's a part of me was. Balco stuff and all that. Now they don't even pretend. They're just like, whatever. I know. There's a part of me that I mean, I never, I guess I don't,

I shouldn't say I felt bad because anybody, I think, I mean, if you lie, you get what's coming to you. But there was, and this happened in our space. We have people that we know that have been in the space as longer than we have. And you know, it was, I mean, shit, even when I was talking about it, it wasn't quite in vogue yet. Like it wasn't like something that people were talking.

You just, you couldn't admit it. Yeah, like yeah, people, we said, so there was a lot of, if you think about the big magazine names and people in fitness, even before we came up, you know, it was very popular to lie about being on steroids. And then once you've lied for your first 10 years or 15 years,

yeah, it's really tough to go back. It's a scary thing. And so a lot of these guys have doubled and tripled down on their all-natural. And it's like, why? But back then, it was way more taboo to talk about those things. So that's, I mean, guy, when I'm reading these comments, too, I think that's one of the funniest things about them.

I think it's like, I have never not disclosed everything that I've taken. Like, I've been talking about steroids openly since the very first day I turned on Instagram and shared the entire journey. It's such an easy way for people to make themselves feel good, too, to just shit on somebody and be like, oh, steroids. I'm going to tell you something right now, okay? If you took an average guy and you put him on a just a boatload of anabolic steroids and he went and he didn't have any muscle memory. Head to head I kick his ass. You would have beat him. Muscle memory is so much more powerful. Way more. Way more powerful. That's the huge advantage in that situation. That is there's more it's the craziest thing you'll ever experience if

you've ever experienced this and again if you've ever broken limb you know. I think when you communicate that, I think the thing that people get, well, the knee-jerk reaction is like, you're not saying that taking steroids or testosterone doesn't help big time. It does help big time. But imagine, if you think that helps big time,

muscle memory is even more powerful. Just wrap that around your simple little brain. It's like, it's not that we're saying that testosterone does not help big time. It's a huge advantage to be on synthetic testosterone, for sure, okay? But that's how powerful muscle memory is. Is muscle memory is even more powerful,

that it's like you could take all the drugs in the world to try and get big, and you're not gonna be a somebody who was once a master. A Casey Beider or me at building muscle in one month's time after we've lost 50 to 100 pounds of muscle. Just not gonna happen. By the way, this exists, this evolutionary thing exists to protect us from illness, after injury.

It's a very powerful signal. Anyway, so we're gonna be heading out to Florida at the end of the week. You guys make sure you got your brain and fam all set up. Oh my God, yes. My goal, I still have yet, all the times that we've done the trip across to Florida, I have yet to have a very successful, like, not feel like dog shit.

I feel like that's, I just, I can't sleep on the plane like you do. You have this ability. It's a long-winded one. Put, so put, you don't do the BrainFM on the plane? No, I haven't done it, not on a Florida flight. That'll put you to sleep, dude. Yeah.

That's all I listen to. Now what happens with our time on this one? Like when we fly over there, we leave early in the morning. So is that mean? Well, we gotta leave here early because we fly to San Francisco. Right. So we fly to San Francisco, I think 9.30 a.m.

I don't know if we have a stop. And then we get. Because what I'm always working. Now it's a direct flight. It's direct, and then the next day is when we're doing the talk. I know, but when do we, like, so, Florida time... It's three hours behind us, right? No, ahead of us.

So, we get there at six, six o'clock at night. So that's the problem with sleeping on the way there. I know. So if you sleep on the way there, you're taking a nap in the middle of the day, you're gonna sleep on the way. God, I hate sitting awake on a plane, though. I don't know how you guys do it. Well, you never do it, you only know it's live. But just you just sitting there,, you're taking a nap in the middle of the day. You're going to sleep. I hate sitting awake on a plane, though. I don't know how you guys do it. You never do it.

You only know it's live. But just you're just sitting there, and you're like, you can't do anything. I want to shoot myself. I mean, you guys know how I am in here. So sitting as long as I can put the focus on, and you can do that thing. I will use BrainFM.

I'm more like that. I will use Focus, BrainFM, on the flight over to do work. And then tonight, when when we land that night I will need it to help me assist me to go to sleep because I sleep the whole time because I'm three hours before Let's say we go to bed at like what a ten o'clock at night Then it's like really like 7 p.m. Our time that's where it's gonna come in handy for me the flight over it would ruin me To do that. It's the Mozart brain of him. I'm like dialing focus. Now. What are you working on? Mozart brain FM. I'm like dialing in. Now what are you working on?

Just whatever I can do to think about like the next program, the next business iteration, the next anything. Like I just like to feel like I have some kind of like productivity. I want to see your notes. Cause I feel like your notes are 50% like fitness stuff. And then 50% conspiracy. Pictures of dicks. That's what I picked. That was my next diet was all the valid diet. We're going through justice though. fitness stuff and then 50% conspiracy pictures of dick

That's what I picked. How's my next diet result? I think we're going through justice those like oh this is really to the dicks You know I draw a lot It's a very recognizable image Justin was no Jimmy over here trouble for doing that. What movie is that? That's from a movie, too There's like there's a yeah, what movie is that with a kid? He does that he was at the end it's in a movie. Yeah What's it called? It was it was it was the McLovin movie. Oh, is it that one? No, was it super bad? Yeah, it was super bad the end he was On his trapper keeper. Yes. all these flying. Is that the helicopter?

That was so me. Yeah. Why, dude? Because it's funny. It's funny, and it's outrageous. And you hand it to your friend. I think Freud would like a word with you, Justin. I should draw it.

I would make a paper airplane. I'd throw it at somebody. They'd go, oh my god. Oh no, what is this? I love the reaction. He's working on something right now. He told me, did you tell him or no? Did you not tell him? I didn't tell him. Oh, OK. I am working on is this? I love the reaction. He's working on something right now. He told me, did you tell him or no? Did you not tell him?

I didn't tell him. Oh, okay. Well, I am working on something. He's got some undercover project right now. But you tell him, not me, huh? Well, he didn't tell me either. He just told, what he told me was, hey, watching the whole docu-series you did

inspired me to do something. It inspired me, yeah. Justin's gonna do the opposite? Yeah. Watch how fat I get. Watch this, guys. Watch this. You think it's impressive what Adam did? Very little Yeah. Watch how fat I get. Watch this, guys. Watch this. You think it's impressive what I did?

Very little effort. You could look like this. No. I tell you what, that was one of the... And then just play the video backwards. Hey, that was one of the most eye-opening things I ever learned in the fitness space was learning about how before and afters were taken. Oh, that's so disgusting.

That... It's so disgusting. I mean, after it. Well, there's two things that they do. One is they do what you did. Well, they'll find somebody, have them lose hella muscle, and then have them gain it back. Whoa, 30 days, our supplement, look what it did.

Or they'll just have someone get in bad shape and then pretend that's the before. Yeah, in reality, see after. I mean, so from a marketing standpoint, and the company who's like has no integrity brilliant Idea I'm gonna add this real quick for mark for people who are like, oh Adams, you know, whatever listen People do you know how do you guys have any idea? I'm talking to the audience here Do you have any idea how many pictures of before and afters we have of people who followed our programs?

We have thousands and thousands of before and afters. We've never ever, ever once used the before and after to sell a program. Why? Because it goes against everything that we talk about. It emphasizes the body obsession. It highlights one person's results and it makes you think that that's what you can accomplish.

We don't sell fitness that way. And let me tell you, every marketing team we ever work with thinks we're stupid because it would sell so much. So this whole like Adams journey thing, that's not the reason why we're doing it. Oh, you know, it's so funny you say that. We have a ton of both.

We've got YouTube comments about that too. Oh, these guys are such sellouts. They say they don't do anything for transfer. I'm like, Jesus, I can't win, bro. People want me to show them everything and document it. We're like, tell them about it too. Then I do. This is the content we want. Then they're like oh all they're trying to do is push something and they're lying. I'm like fuck everybody dude.

No wonder why we want to disappear from all this. It's like people are just so much dude. Too much man. It's alright. It's alright. We have a shout out. We could do the live stream. Oh, there you go. Yeah. Let's talk about the live stream. Is this airing before the livestream, Doug? Let's make sure we do that this time. Yeah, it is. Okay, look. On November 13th at 6 p.m. Pacific on Mind Pump Media on Instagram, we're gonna livestream us creating the next Maps program.

We'll watch a portion of that. It's a good time, make sure you show it. Hey look, if you like meat, that's awesome, but you wanna get the best meat, go to ButcherBox. They deliver grass-fed meat, that's awesome, but you want to get the best meat go to butcher box They deliver grass-fed meat crate free pork wild caught fish to your door at great prices So it literally comes in a box to your door and you get healthy meat so you get that protein You get those essential fats you can build muscle burn body fat It's a great company and right now if you go to butcher box calm forward slash mind pump

You can get a whole turkey, turkey breast, or ham included in your first box, plus $20 off. Again, that's butcherbox.com forward slash mind pump. All right, back to the show. First question is from Matthew Reiner. I travel a lot for work. What kind of isometric exercises can I do while sitting in the car?

Oh, that's a good question. So just for people who aren't familiar, isometric exercise, isometric contraction is simply when you flex a muscle and you don't move, right? So you have what's known as a concentric contraction. I'm doing it right now. Yeah, yes. You can do a concentric contraction.

That would be like me curling my arm. That's my bicep concentrically contracting. Eccentric would be opening my arm. arm that's my bicep concentrically contracting eccentric will be opening my arm isometrics just holding right and isometric contractions are great when you're driving because you can't move you're holding the steering wheel you're in one place and the best exercise is the ones in my opinion that kind of counter some of the negative negative effects of sitting for a long period of time. So I really like bringing my shoulder blades back and down, pressing the back of my head

into my seat, but not just the back of my head, the kind of bottom part of my skull. They call this a nodule here underneath the skull there, so I'll push that in there while pulling my shoulder blades back. And I also like pushing my knees apart and activating the abducting muscles of my hips. Those two movements can help me feel better. Otherwise I tend to start to feel pain in my back and my hips don't turn too long. Yeah, I do something similar.

I like, especially with the shoulders and the arms, like trying to extend my arms and then, you know. Push them down and back. Pull back, yeah, and so I'm in this like position where I'm getting a bit more contraction there with the arms and then the shoulder blades together. But yeah, there's times too, I externally rotate a lot and I notice that when I'm pressing on the gas.

So I try to do the opposite and actually turn, get that internal rotation and hold that and add tension to that. So depending on some of your pain points, those are good ones. I recently talked about in the series, it was one of the first videos, I did the zone one test. And in the zone one test, which is from our prime program,

I take the viewers over to the wall, I have Dylan shoot me doing all the things you guys are talking about right now. And the point I make in the video is literally what I just, doing all the things you guys are talking about right now. And the point I make in the video is literally what I just said is, or what you guys are talking about, which is once you learn what muscles to activate to bring you back into a more advantageous posture or position, then you can do it anywhere.

You don't need to be with a wall or in the gym, you can do it on a plane, you can do it in your car. And so I highly recommend, especially to any of our viewers with a wall or in the gym, you could do it on a plane, you could do it in your car. Standing, sitting, laying down, yeah. And so I highly recommend, especially to any of our viewers or listeners that have that program, because I think zone one is arguably the most difficult for most people to do and the one that will help and support your upper posture

and the rounded shoulders and forward head that most people have, especially when you're sitting in your driving. And so once you kind of understand what that feels like, you could do that sitting right in your car. You could, and I actually will do the same thing. I even add the pelvic tilt. So I'll activate my abs, I'm doing it right now, right? So I just activated my hips, squeezing my glutes, my core is activated,

and I'm doing that right now. That relieves my low back a lot, especially when I'm sitting on a plane or in a car. But all of that comes from the practicing zone one test. Once you've practiced that test enough and you understand how to flex all those muscles, then you could virtually do it anywhere at any time. And in fact, this is what I tell clients, is like, do this all the time. The more you're aware of this and the better you get at it, doing it throughout the day, the better off you're going to be. I like the pelvic tilts a lot. Clients they used to train who had low back problems,

I would have them go in a posterior pelvic tilt, so that's tucking your tailbone, I'd have them hold that for 30 seconds, then I'd have them arch or do what's known as an anterior pelvic tilt. Hold that. Then I'd have them find neutral, hold that. I'd also have them do something called wag the tail where all you're doing there is you're taking the pelvis and you're shrinking one side of your body and the other side of your body. And this just kind of loosens up the spine because when you're sitting in one position for too long Muscles can start to get tight you can start to feel and you know this like you're going along

You know drive you get out of the car And it feels like you got to stretch or move and you could do this while you're driving you can activate muscles while you're driving Yeah to make the drive More comfortable to prevent some of the pain that comes from sitting for so long. And those of you that don't drive long distances, you can do this at your desk. If you have a desk job, these are things you could do with having to stand up that can prevent a lot of the kind of the pain that comes from just being inactive. Oh yeah and opening up that full lateral line once I'm out of the car is everything for me to really get that extension with the hip flexors. So that's, that's my go to.

Next question is from JT 70374. Okay. What are your thoughts on posing after a workout? I'm hoping to gain a better connection and control over different muscles. Is it something I should incorporate into my training or is it something just for competitors? So they're referring to bodybuilding poses. And I think that one of the compulsory poses is like a... Bruce Lee did this, right?

Bruce Lee did lots of isometric contractions and flexing. He did. In fact, the first time I ever saw a lat spread, which is a bodybuilding pose, it was Bruce Lee. It was on Enter the Dragon. And he does that big kind of lat, you know, V-move or whatever. So the poses are like what, front double bicep,

back double bicep, front lat spread, back lat spread, you have the hands overhead, ab and quad pose, and I think those are all the side tricep, okay. Now, I like posing, I like flexing in between sets or at the end because it helps you connect to the different muscle groups and then that translates, it tends to translate into better connection while you work out. Now I don't think all the poses are equal.

I think some are more important than others. One that I used to love teaching clients for two reasons. One, because people have difficulty doing this one. But two, because the muscle group or area that people tend to have the most difficult to connect into had to do with their back muscles and in particular, their scapula. Their scapula, people have a tough time

retracting their scapula, they have a tough time rotating them out, bringing them out, bringing them in. Most people can shrug, no problem, depressing. Vacuum pose too. Vacuum poses would be the second one that I would like doing because it helps activate the TVA, right? But going back to the lat spread,

most people, and by the way, there's athletes who are very fit, who work out, who can't do a lat spread. They don't possess the control to take their scapula and spread them out and do what's called a lat spread. Now if they practice and get this, and my wife was like this. My wife, she could perform on the silks.

She traveled with Cirque du Soleil for a while, very strong, very fit. She couldn't do a lat spread. And I remember teaching her how to do it. Once she was able to do it, she had better connection to her back muscles doing back exercises. So that's the one that I used to teach most of my clients. So I just covered this in the series also.

And somebody was asking if I would pose afterwards. And what I said to the audience was that the most valuable thing about posing, in my opinion, is being able to flex every individual muscle. Because all resistance training is, is flexion of the muscle with some sort of a resistance. Meaning bands, body weight, dumbbells, barbells, cables, all, that's all it is, is flexion of a muscle.

And so if you can connect and flex a muscle with no resistance, then your ability to perform every exercise with relatively good form is going to be very easy. That means you can, if you can do what Sal is saying, where you can flare the lats, you can control and flex the lats with no resistance, just an isometric position, then you can go into an exercise where you're upside down, you're pulling from down to up, up to down, from the side, and all you think about is, Oh, this is for my lats.

So I'll flex my lats and do the movement and you'll perform the movement really well. So learning to do that, um, has incredible value. Uh, I think the science that supports the muscle gain you get from posing or flexing is weak. And I think it w it's mostly connected to the fact that you do the exercise. about exactly and so for me I was telling them like I I'm not I'm not competing anymore. So I have no there's no reason for me to be doing it anymore But I do think it's very valuable for people to learn how to do that I think too like in something else you cover in the series was

About how to make the weights feel heavier. And so this sort of technique of being able to understand how to activate the muscle and intensify your contraction without weight would feed right into that using a lighter weight. That's a great point, Justin, because that is another added value to, if you can connect and flex with no weight, then you can take really lightweight

and make it super intense. That's a really good point. Yeah, but I like, I mean the scapular stuff, I'm gonna just stand by this. I think it's important for most people. You need to learn how to take your scapula, spread them out, retract them. You need to be able to elevate them, depress them, and then you should also be able to wing your scapula all without adding resistance. And when you can do that, you can control one of the most complex joints in the body, which is your shoulder.

And you'll be able to connect better to shoulder, chest, um, and back exercises, uh, as a result. So for, if you're watching this and listening to this, like practice those back flexing, you know, movements. It'll make your workouts much more effective. Next question is from exploring this life I get dizzy after performing every set of deadlifts I warm up to my PR of 195 pounds I fuel up before my workouts I drink element with 5 milligrams creatine during my workout am I not getting

enough oxygen is this due to ineffective breathing? am I not getting enough oxygen? Is this due to ineffective breathing? You are not getting enough oxygen, but this is probably due to the drop in blood pressure that some people get after exerting themselves under a lot of force. So the deadlift is a full body, I've had clients like this. So the deadlift, and I'll give you the remedy right now.

So it's a full body exercise, it's a lot of tension, you're driving up, and when you're flexing and tensing the muscles and exerting yourself, your blood pressure goes up. Then you put the weight down on the floor, you let go of it, you no longer have a weight, you get this subsequent blood pressure drop. And for some people the drop happens

lower than where the person is at baseline and they get dizzy. And this is just something that happens to some people. There's a term for it, I can't, off the top of my head, can't remember what it is. But I had clients like this. Bagel? I believe so.

He has bageling. And I used to, this is more common with women than men. It was rare for a male client to have this, but I'd have female clients like this, especially female clients who typically would have low blood pressure. And what I would do with them is after they would put the weight down but I'd have female clients like this, especially female clients who typically would have low blood pressure. Um, and what I would do with them is after they would put the weight down, I'd have them continue to squeeze their lower, their legs.

So keep tensing your legs, stand up slowly, keep your legs flexed, and then slowly relax them. So you don't get this, this, this, this up and blood pressure. And then this drop it's up and then it kind of comes down when you're flexing your legs really hard, that helps maintain the blood pressure So you don't get that big drop and then suddenly I said the calf raises Just a little yeah, just do a little standing calf raises right afterwards like that to just mitigate the huge crowd by the way This is like this. This is like what they taught me when I was gonna get up in the f-16 exactly Yeah, exactly. This is what they keep to keep you from blacking out. Yeah, it keeps you from passing out

Oh, what do they tell you to do? How do they tell you to do that? We have to fly like push like everything so hard into the to the ground and like contract your quads and you know calves And everything is hard as you can. Oh, wow, you're squeezing all the blood I mean it makes sense. I just didn't know that that was actually part of the protocol. They actually tell you to do that Yeah, I mean they asked you from pants that even, you know, kind of emphasize that and squeeze for you, but you still have to do it. Yeah, but I remember one woman I trained, this was an issue for her, and we got really good

at being able to deadlift without getting dizzy, but she had to like master maintaining tension in her legs as she stood up, and what she would do, she'd put the weight down, I'd remind her, it's okay, flex your leg, keep your legs flexed, and then she'd let go of the bar, she'd stand up real slow keeping your legs flex and then slowly release her legs boom. I found a correlation too with people that were

dieting low calorie always yes if you have someone who is dieting especially low carb yes especially low carb because you lose so much fluid out of that and you see this and it also dilates the blood vessels ketones can do that and so you see just low blood pressure. There you go. Next question is from James Ayers, 95. Before meeting your wives, what quality traits were most important to you when looking for a partner, especially for someone aspiring to be a future husband and father? Oh, that's a good question. That's a good question.

Well, if you want to be a dad, that means you want to have kids. I think you want to find a woman that is caring, that is caring, that means you wanna have kids, I think you wanna find a woman that is caring, that is caring, that also wants to have children. I think that's very important. And then, you know, do they have similar values to you? Are they somewhat disciplined? Because you have to be disciplined throughout life. And then, are they the kind of person that's gonna be supportive to you, because you're to be disciplined throughout life. And then are they the kind of person

that's gonna be supportive to you because you're gonna go through times and you're not gonna be great and vice versa. And then a lot of the other stuff is individual, like things that you're into, in my opinion. Yeah, two of the things that were, I think were so important to me about Katrina that I fell in love with is her confidence and security

and who she was and the fact that she was growth-minded. Those two things were massive for me. At this point in my life, I had realized that I had a dating pattern of dating women that were insecure, although they looked like they were confident because they were beautiful or all these things, but they were very insecure. So her security and confidence in who she was

was so important, and then the fact that she was so growth-minded. Those two traits, I think, were so powerful in our relationship working and then continuing to grow together and get even stronger 13 plus years later. So those are probably the most important. Aside from what you said, I think that it's nice to have things in common.

She likes sports, I like sports. We have similar tastes in music and movies. Those are all kind of pluses that I think that if we didn't have it in common, I still think that we could have worked it out fine. If the other two, the two that were so important at that point in my life was finding a confident, secure woman who was growth-minded.

Justin. Killer body and blonde. That's it. I got real low standards. Yeah, no, it's similar to what you guys are saying. But it's like, for me, it was really just like the morals in terms of what they stand for. Also too, just seeing, I'm very much of an observer So I watch sort of how people interact with each other and I want to see you know

Are you kind are you thoughtful are you going out of your way to help people you're very much, you know Like I'm just attracted to that people that are look out for other people and Like Just the growth minded parts huge for me too and the growth-minded part's huge for me, too, and the self-sufficiency. So I was like, if she's already has a good head on her shoulder, is going to be successful, regardless of anybody kind

of stepping in, that's attractive to me. I have a bit of that observer trait, too, Justin, that I didn't realize that I had. Katrina obviously made me very aware of that with her. Like, I guess looking back, I go, oh, that's true. That is something like I love when I can take her to a place that she's not familiar with anybody. I could bail on her, leave her, and know

that when I come back and find her 30 minutes later that she's not hiding in a corner or trying to find me because she's so freaked out that she's holding the conversation and engaging with five, ten people that are strangers that all of a sudden now within five minutes already like that is such an attractive quality for me to have, which I think feeds into the confidence and security. Like I think that is a big part of what made her like that, but I found myself observing her and putting her in positions like that to see how she would handle herself.

Yeah, and I felt like that was so, so attractive to see a woman that could do that. You guys both mentioned growth-minded. I think that's a big one. I know that really attracts me to my wife. I think growth mind is important because they're going to grow. So if you plan on being married to this person,

the goal is right to stay married forever for the rest of your life. You want someone who's growth minded because that's going to get you through a lot of challenging things. You hope they're not going to be the same person in 10 years. I hope you're not the same person. And so people who are growth-minded

tend to search for ways of becoming better. And so you know, okay, we're more likely to get through things because this person, this individual, Jessica was very growth-minded. She was reading a lot. She was always very interested in self-help. She was very interested in helping others. I said very caring.

You know, red flags, this might be a good caring. You know red flags, this might be a good question, like what were red flags for you guys? For me a big red flag is if a woman that doesn't want kids or doesn't like kids. That's like one of the biggest red flags. Part of it was I had kids already but the other part of it is it's very strange to me when anybody doesn't want to have kids let alone a woman and it's such a strong thing, a driver, to not wanna have kids, like, okay, you're really hurt or something's going on there, you know?

I know I'm offending some people, but that's just a red flag for me. To hammer home the growth-minded thing, I believe that the, I mean, obviously, marriage is lasting is already almost a 50-50 shot. I think marriages before the age of 25, the number's even worse, more grim than that. The percentage that actually stick with it

that got married really young, I believe the main reason is because they were growth-minded. Because when you're a teen in your early 20s, you're so, as much as you think you are mature and think you know who you are, a good part of your 20s and 30s is really figuring out who you are. And so if you lock in and get married at 20 something else, you better hope that you married a partner who is as growth minded as you are because you're probably going to be very different humans, 15 years. And so long as you're

both open to growing, you most likely can grow together and learn to be able to compromise and do those things. If you have somebody who is set in their ways or growth is not important to them and you marry early, it is a talk about a roll of the dice if it's going to work. Part of why I've always been an advocate for waiting until later, a big part of that is because it gives you that opportunity to grow and learn first before you even choose a partner. Because I tell you, the traits I was looking for when I found Katrina was very different

than what I was looking for when I was 20, 25 years old. You know what's interesting on that data, by the way? I've been going through a lot of this, and I'll bring this up on another episode because I have some other interesting stuff to say about this, but I looked at that data on getting married young and the odds of divorce. If the couple has strong religious roots, the odds go way down of divorce. It's when you have two secular

people who are young who get married. And that feeds my point, right? Like if you have two people that are spiritually minded people, then they're growth minded. They're growth minded. Yeah, yeah. That's part of like, regardless of what religion you're talking about, it's on the pursuit of being a better version of yourself. Pursuit of improvement. Yeah. Yeah. And so if you have two that have, are equally yoked in that, then the likelihood that they're going to be able to make it through is much higher than...

Yeah. And again, so the observer thing, I peer into family dynamics too a lot in how the parents and that relationship is, and then grandma, and that was one big quality that attracted me to Courtney too is just her caringness for her grandma. And she just was going out of her way to do things and make sure that happened before we'd even go on a date. And I'm just like, oh wow, that's

That's a lot. That's an important one Justin that I think a lot of people overlook too is just understanding your partner's childhood comparison to yours, right like Especially if yours is very different like if there was anything that was probably challenging for Katrina and I when we first got together That's one of the top challenges is we were, we were raised very different as far as our family values and things like that. And so being able to understand where each of each,

each of them are coming from and know that that will cause a lot of controversy if you don't think about that or talk about it beforehand, you just, you know, sometimes it's really easy to just fall in love with that person and not realize like you're also marrying a family and someone with, with certain family values and traditions and things like that. If you don't understand that, um, that can cause a lot of rift too, in a relationship. A lot to consider. Look, if you like the show, come find us on Instagram. You can find Justin at Mind Comb, Justin, me at Mind Comb, and Stefan, and Adam at Mind Comb. to consider. Look if you like the show come find us on Instagram. 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.