Mind Pump: Raw Fitness Truth - 2473: Being Sedentary is Deadly (Listener Coaching)

Episode Date: November 22, 2024

Mind Pump Fit Tip: Being sedentary is deadly. (2:33) Why we lose function as we age. (15:03) What Adam is doing to address his most recent injuries. (18:44) Creatine as a sleep supplement. (25:28) Adam’s new protein shake hack. (30:35) The grossest meal the guys have made. (34:14) The gummy trend is real! (38:14) Patience wins. (42:20) Shout out to Premiere Spine & Sport. (54:08) #Quah question #1 – How do you know if you're doing enough cardio to kill muscle gains? (55:57) #Quah question #2 – I’ve always wondered why if to maintain muscle you need to do a lot less, like 1/7-1/9 of the volume, but then why do bodybuilding competitors always do so much volume in prep to maintain their muscle? (59:01) #Quah question #3 – How can you stay consistent in a calorie deficit when you struggle with binging at night? (1:02:55) #Quah question #4 – How do I jumpstart my appetite? It seems like I'm never hungry and most days I go without eating much. How do I fix that? (1:06:43) Related Links/Products Mentioned Visit Joovv for an exclusive offer for Mind Pump listeners! ** Save up to $1,000 on a new Joovv system. Plus, 0% financing is available with payments starting as little as $34 a month! ** Visit Organifi for the exclusive offer for Mind Pump listeners! ** Free harmony & ceramic container w/ any 2 pouches. ** Visit Transcend for an exclusive offer for Mind Pump listeners! **Up to 35% off Select Peptide Bundles now through Nov. 30th! ** EARLY ACCESS to the Black Friday Sale is open NOW! ** ALL MAPS Fitness Products 60% OFF. Coupon code BLACKFRIDAY. The code will expire on Sunday, December 1st. Each purchase enters you to win one of two 5-day stays at the Mind Pump Park City Vacation Home. Each winner will receive $1,000 cash for travel and food. Bundle purchase - 10 entries, Program purchase - 5 entries, ALL other MAPS purchases (mods, guides, etc.) - 1 entry. Winners will be announced and contacted in December. ** Sitting is the new smoking: 'Truly a silent killer' Building Muscle with Adam Schafer – Mind Pump TV Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Visit JOYMODE for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP at checkout for 20% off your first order** How Much Training is Necessary to Maintain Strength and Muscle? How Phasing Your Workouts Leads to Consistent Plateau Free Workouts – Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Justin Brink DC (@dr.justinbrink) Instagram Dr. William Seeds (@williamseedsmd) Instagram Kyle P (@mindpumpkyle) Instagram Premiere Spine & Sport (@premiere_spine_sport) 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. Today's episode, we answered listeners questions people wrote in and we got to help them out by the way, if you want to do that go to Instagram Post a question there. It's at mind pump media on Instagram. This episode is brought to you by some sponsors The first one is juve

Juve makes red light therapy that boosts recovery Helps your skin look better. It fuels your mitochondria and right now they have the biggest discounts of the year up to a thousand dollars off some of their big units. So this is huge. By the way you could finance a Juve at 0% so you just make payments every single month. Anyway go check them out go to Juve.com that's J-O-O-V-V.com forward slash mind pump and on that link you'll get all of those discounts. This episode is also brought to you by organify We're gonna fight makes organic supplements for health wellness vitality today. We talked about some of their gummy supplements They're happy drops super popular. They boost your mood making you feel good. It's real. It really works

Go check them out. Go to organify.com. That's o-r-g-a-n-i-f-i.com forward slash mind pump. I think there's a code there mind pump that'll get you a discount. Also if you go to mphormones.com you can work with our hormone and peptide specialists and they can figure out if testosterone replacement therapy is right for you or if you can use peptides like bpc 157 or tb 500 those are the ones we talked about in today's episode. Right now by the way lots of their peptides are 35% off including the two that I mentioned. Also it's Black Friday early access to all the maps programs and bundles. So all of our workout programs are 60% off and all of our bundles which are already discounted are an additional 60% off. so everything's 60% off across the board. Also if you get in right now

every time you get a bundle you'll get 10 entries to win a free vacation at the Mindpump Park City House in Utah or if you get a program we'll get five entries for that so you can get as many interest as you want to win a free vacation it's five-day vacation on us. Anyway to take advantage of the Black Friday sale, go to mapsfitnessproducts.com and then use the code BLACKFRIDAY for the discount. All right, here comes the show. Having a desk job, sitting for eight hours a day or more

is as bad for your health as smoking and being obese. It's true, but there is a remedy. We're gonna talk about that today. I feel like we compare everything to smoking if we wanna scare people. That's right, because everybody knows how bad it is. It's the benchmark right there. You know what I mean?

No, but I looked this up. If you sit for six to eight hours a day, which is, nowadays it's a good amount of people. Most people, this is what you do for work, is you sit. What is the percentage of that? Could you look that up, Doug? I'm curious of what percentage of people sit six to eight hours a day and work. Yes. Probably, obviously, much larger. But the data on that is crazy. So first off, it's as bad for your health as smoking, as being a regular smoker and being obese. It

affects your mental health, so it's correlated, it's connected to poor mental health, significantly worse mental health. It's connected to poor metabolic health, so diabetes, heart disease, cancer. And there's two ways you could remedy this. One of them is far more realistic than the other. So the first way that you can remedy this is you could be, have intense activity, 30 minutes,

every single day at least. So every single day, at least. So every single day, a 30 minute to an hour hard workout is what they say. Now the problem with that is it's just not, it's just not realistic. Most people aren't going to do that. You guys know that. Like it's very hard to get people to work out two days a week consistently, let alone every single day. The other way is to build muscle.

A lot of people don't realize this but muscle is so protective against being sedentary because, precisely because it dramatically improves your metabolic health. So even though you're sitting down all day long, if you have strong muscle that you've built, you're going to have good insulin sensitivity, you're going to have a faster metabolism, you are going to maintain a certain level of mobility, and building muscle doesn't require everyday work. It helps to counter some of those negative effects. That's right, it's extremely protective.

And the data on that is pretty clear as well. When you see studies on people who have dramatic injuries or surgeries, one of the data points that will correlate or connect to success is muscle mass. So like, Oh, you got super sick. You were in the hospital for three months. Your odds of dying or this, or your odds of getting really, you know, worse or this, but if you have a lot of muscle significantly better, because it's just having it on your body is protective. Yeah. Can we,

can we simplify what we mean by strength training gives you better metabolic health? I think that overcomplicates something that I think is relatively simple to understand, because I was communicating this in my series, and I had a lot of questions around, like, what do we mean exactly by that? And I always like to use the like the like gas tank analogy of like when we eat food

the carbohydrates turn and convert over into glucose glycogen. It gets stored in your, you have a gas tank and your gas tank looks like this is your fuel reserve to run, your body runs on, the energy that it runs on. And then all your muscle bellies are giant gas tanks too so when you have these extra carbohydrates they go and they fill all these muscle bellies up now when we overfill them and we don't do any activity that's called what we call like the over spillage and that gets stored as body fat right and the more we build muscle the bigger we make these gas tanks, which gives you

more metabolic flexibility in a sense. So it allows a person, so if a person goes out and puts on five pounds of their muscle and they have kind of a sedentary job, well, what's so metabolically advantageous is they now have larger gas tanks. So when they eat out of bounds or they eat a little extra more food than what they needed because they have plenty of fuel already in them and they

eat a little more it goes to filling those reserves up versus over spilling and storing his body fat. Yes so building muscle is the fastest most effective way to improve insulin sensitivity which is connected to what you're saying right. So insulin gets released because you've got, you know, sugar in your blood and that insulin signals your body to store those carbohydrates, hopefully as glycogen and not again like it doesn't have anywhere to go, and it turns into body fat. When you're building muscle, your muscle, your body is very sensitive to insulin. A little bit of insulin does a good job. When you're not building muscle, when your muscles are atrophied or weak

or you're not active, your body starts to become less sensitive or less responsive to insulin. This is known as insulin insensitivity or insulin resistance. This is what leads to things like diabetes. Now by the way, before you get diabetes, there is a period of time where you're becoming less and less sensitive to insulin, you're starting to become metabolically less healthy.

So that means your body is releasing insulin and it doesn't react. It's like your body sees it, doesn't do anything, you need to release even more, even more, even more, just to make that effect. And this affects everything down to the mitochondrial level. These are the energy sources of each cell. So you want to be very metabolically healthy so that when you eat food, when you sit for a long period of time, your body doesn't go into this terrible place. Not to mention your brain cognition diminishes a bit.

There was a related study, I think I remember, they did in Iowa schools, and Dr. Ed Thomas kind of brought it up, of just interrupting this long periods of sitting with getting up and like doing these frequent movement patterns to get the brain to fire more optically. Insulin resistance is strongly connected to poor cognitive function, dementia, Alzheimer's.

Researchers sometimes refer to neurodegenerative disorders like dementia and Alzheimer's as type three diabetes, where the brain is now become, it doesn't utilize glucose very well. It's not able to use energy sources very well, so now you have a brain that needs energy and it's not using it well, so then it becomes dysfunctional. It doesn't work very well.

Strength training offsets that, and the value, the beauty of strength training is you don't need to do a lot of it. So if the average person lifted or did strength training twice a week, they would get tremendous protective effects versus the other option which is get up and move for an hour a day. Which, you know, that's good. In fact, there's nothing wrong with that. I think that would be great. But I've trained enough people to know that that's unrealistic. The average person is not going to schedule an hour workout every single day. They're just not.

Well, and there's also the obvious protective effects of it in terms of like protecting your vital organs, like, you know, providing you strength. There was a story you had on your DMs, Adam, right? About somebody. Oh yeah. So I told you guys off air, I didn't share this on the show, but I told the guys off air that recently I had one of my neighbors had guests in from out of town and the guests were talking to them about this podcast they listened to and the neighbor's like, are you talking about Adam?

And the guest was like, yeah, you know who that is? And he's like, he walked outside, he points to my house. So they freak out, he calls, he messages me and says, hey, could I have you come over? Which by the way, now my whole neighborhood's like up in arms about this. I live in like an older neighborhood, so not everybody kind of knows what we do.

Like of course I've told them like, oh yeah, we have this fitness media company, but I don't like play it all up or make a big deal about it. But now like everybody's talking in the neighborhood because this all happened. Anyways, these neighbors hit me up. They asked me to come over. I introduced myself, I mean, Deborah and Ed, I believe,

were their names, and incredibly nice people, been listening to the show for like six years. I hooked them up with a bunch of cool stuff and everything like that, I had a package sent to them and everything. And literally, this was just, what, a week ago? I got an email two days ago that I had just met him too. And I think he was,

he's in his late fifties, her husband, and had been following mass programs or that. He got kicked and bucked off a mule and literally was hot, like metaflighted out. Oh wow. And the doctor told him that had he not had as much muscle, protective muscle on his body, that he could have easily been

paralyzed or died. That's how bad the accident was and how severe it was and then and how much the muscle protected that from him and literally told him that. They sent me like this long old email. I thought oh my god that's so crazy. I just met them last week. It's very protective, functional, active tissue. It's an organ that you can flex that moves your body. And again, sitting down all day long, if you don't offset that position by strengthening your muscles in supportive ways or in ways that support you differently than just sitting, you actually start to form into your chair, okay? So if you're in a position for a long period of time,

over time, your muscles in your body starts to hold you in that position because that's where you're most comfortable and that's where your body feels safest and because you don't move outside of that very often, your body will actually start to prevent you from moving too far outside of it as a protective mechanism. And this is why people's posture over the years will get worse and worse and worse and worse,

and why they start to walk worse and worse and move differently over time. Now strength training, because it's so targeted, right? Because I can strengthen my body in opposing directions, and I can specifically strengthen my body in ways that it needs to be strengthened, again, it's individualized, I can offset all the all the issues that come

from not moving. So it's a very it's like the perfect counter to being sedentary, which again Doug looked it up, majority of Americans are considered, will sit for six and a half hours or more a day. A majority. Well eight, 25% over eight hours a day. That's crazy. This is why I always found it to, I remember, I can't remember what study or article I read in my early 20s when I just started as a personal trainer. And we used to have this thing where you fill out and you ask the client like,

would you consider yourself sedentary, like mildly active, active or athletic, right? And like nobody puts themselves as- Nobody puts sedentary. Nobody puts sedentary. Even sedentary people would put with like, oh mildly active with that because they count their walk they do occasionally or whatever it is that they do. And I remember reading this article they done or study. I can't remember if it was an article or study, but they had done

this where they took the average person who trains, okay, works out in a gym for an hour, seven days a week is still considered sedentary. That's right. Because even in that hour time of- 90 something percent of the time they're not doing anything. It's still not enough to counter all the inactivity to consider yourself an active person

or most certainly not an athlete and everybody. So I remember reading that, learning that, and I remember that that, learning that. And I remember that that, that questionnaire was part of how we plugged in the formula to kick off people's calories and macros and where they should be. And I remember, Oh my God, I've been inputting these people so off because I take them for their word. And if they told me they worked out occasionally and they consider themselves an

active person, I'm more connected. I had clients where were the body bug and would measure their activity and I'd pull up their chart and I'd look at their day. You'd look at their flat line. You'd see a spike for the workout. And then nothing. And then I realized for myself,

we're definitely sedentary now. Now that we started doing this. I know, that's hard to admit. I mean, I work out most days, sanitary still. If I had to fill out a form, it would be sanitary because we're doing this. I mean Justin said it the other day about me and I don't disagree with him.

I attribute a lot of what's going on with me with the injuries I've been battling on this journey back to just that. I'm so used to having a job, a profession where even when I'm not working hard or working out, I'm bending over, picking weights, I'm moving in the transverse plane. Like I'm, I'm doing these movements

and I'm staying connected and active way more. And it just, you know, I did, there's even me, okay. It doesn't dawn on me, like, oh my God, I'm neglecting that so much for so long now. And I've been doing this shit, we've been doing this for almost 10 years now. Yeah. Okay, it doesn't dawn on me like oh my god, I'm neglecting that so much for so long now I've been doing this shit. We've been doing this for almost ten years now Yeah, that like either so much I have to regress myself like a client and make sure I address all those things to bolster my joints and

Strength and stability before I'm pushing the levers to build all this muscle and I'm paying for it You know, I had this, like I had this thought. I told you guys a long time ago, I was like, after college, I was considering becoming a chiropractor or physical therapist. I was kind of like toggling between the two. And because I did get some benefit when I go to the chiropractor because I had a lot of like impact injury stuff and like, you know, a lot of alignment things because of, you know, my ribs and my vertebrae and all that kind of stuff. But, uh, it,

it never like got better. Like it was just very temporary. And I was always frustrated with that. And then I started actually working on mobility and working on, uh, you know, just getting stronger. And I'm like, it's just muscle. It's muscle. And the CNS like for the most part, if you just address, you know, that specifically, a lot of these issues and pains and things people experience and not moving in those, uh, different planes of motion and, and expressing that and strengthening those muscles to do their job,

you know, like it, it's just crazy to me that like, we have all these other kinds of like segmented parts of, of, you know, like it's just crazy to me that like we have all these other kind of like segmented parts of, you know, health and trying to address like pain specifically and it's like dude, so much of it is just because you're not strong. Yeah, your central nervous system obviously controls all your functions and if it senses that a particular movement is too risky, it will limit your body so that you can't or you don't move in that particular way. And then what happens is if you allow that to happen,

then you start to lose more range of motion because then your body goes, uh oh, now even what we're doing feels a little risky, let's limit it even more. Let's limit it even more, Let's limit it even more. And so what that looks like is muscles being tight, okay? Muscles tightening up and holding you in position. So now you seem inflexible, you seem like you can't move in a particular way.

And now it feels good when you get an adjustment or you stretch because what you're doing essentially, like when chiropractors do an adjustment, what they're doing is they're articulating small joints that you normally weren't able to move. And what that does is it kind of stretches the, temporarily, the connective tissue, what's in between, or the muscles around it. And you get relief. And the reason why you get relief

is when you stretch a muscle, especially if you hold a muscle, it tells the CNS to relax. So the reason why you go to touch your toes and you can't touch your toes, but if you hold the stretch for two minutes, all of a sudden you can touch your toes, your hamstrings didn't just all of a sudden elongate.

Your central nervous system started to relax its grip on that muscle, and that's a temporary effect. But what you want to do is strengthen your body in a way to where it feels safe and it feels stable, and then it allows you to move in different ways. This is again, this is the number one reason why as people age, they lose function because they stop moving in particular ways because ooh, that hurts, better stop doing that.

Then you lose that and then you lose a little more and then you stop moving that way and you lose a little more. And your body starts to shape and change to the point where, oh, I used to be able to squat, I used to be able to do this, now I can't do those movements anymore. Strength training's great. Look, when used to be able to squat, I used to be able to do this, now I can't do those movements anymore. Strength training's great.

Look, when you meet or talk to, or if you were to just look at the best correctional exercise specialists in the world, physical therapists, people that do rehab, their primary tool is strength training. The primary tool that they use to rehab is strength training. Now, it doesn't look like barbells and dumbbells

half the time, because it's rehab, but make no mistake, it's strength training. It's either isometrics or it's a band or it's body weight or you're pushing against something. But what you're trying to do is strengthen your body so the central nervous system doesn't feel like it needs to stay so tight and not move in a particular way. And when that happens, this is when you hurt yourself.

You tear something or, you know, like you experienced. I know, it's like this. If you want to see an example of what we're talking about, right, you can see this. you know, like you've experienced. I know, it's like, if you wanna see an example of what we're talking about, right, you can see the, you can see the muscle pull yesterday, and then you can see the workout that I'll be doing now going forward, which is all rehab stuff.

I've been thinking about it, Adam, because this is now like the second or third muscle. Third time. Third, okay, third muscle. Third time in less than three months. So two things that I think that we should do, besides the obvious, which is like mobility, work on function, like that's the cornerstone, right?

You have to do that. The other things are, I think, be religious about the red light therapy because that's going to encourage the building and rebuilding of connective tissue. And there may be some weakness there with connective tissue or maybe some of there may be some weakness there with connective tissue or maybe some of the actin in the muscle fibers themselves.

So I'll tell you what I'm doing in the audience, what I'm doing, and you can add to it if you feel the need to, or what I think is probably valuable, especially since it's in my hamstring. So I stand in front of really close to the red light, and then what I'll do is I'll take, I'll hinge over to the end range of motion and I just I grip my feet on the floor contract everything and kind of try and like I read like yep

Perfect right in front of the red light and so which is kind of combining some of the stuff that Brink and I People that you've tell you to do that. No, that's brink Well, I shouldn't say that. I know the benefits of JOOVE when it comes, I've been using it with all the other injuries, so I understand the benefits of that on the rehab part. Brink was giving me the movements. I just figured if I gotta practice these movements

throughout the day anyways, it's better that I probably do it in front of the red light. Do you know why it's even better, besides the time, because what you're doing, you're saving time, but you're gonna make the red light more effective. I'm hoping that will. Because you're sending a signal while stretching and activating,

which is going to make the muscle cells more receptive, more receptive to remodeling. And then you add in, I'm back to, I'm also using the TB500 and then the BPC 157. Be most consistent with the TB 500. Really? So you think that anti-inflammatory stuff? No, so they're both anti-inflammatory but... I didn't know that BPC is technically anti-inflammatory. They both have anti-inflammatory effects. They're not like, that's not their primary function, but they do... I thought, okay, so

you need to school me on this? Because my understanding was the thymus and beta 500 is primarily for systemic inflammation and then the Tb, or then the BPC 157 is for repairing tissue. So BPC will help with connective tissue

regeneration. Right, right. TB 500 or thymus and beta, both generally the same thing, work on the actin of the muscle fibers. So they'll actually help your muscle fibers heal faster. And because these are muscle tear, they don't seem to be, you're not connecting, you're not hurting your... No, no, this is definitely muscle. These aren't ligaments and tendons. These are muscle. So I would go with the TB 500 as consistent as possible. Okay, well that's good to know.

Yeah. And then, okay, so I so actually somebody asked me on my story last night when I was talking to them about BPC 157 and thymus and beta. I don't ever remember reading or hearing a protocol on I need to cycle off. Can I take indefinitely? Although I don't need it indefinitely,

I'll take it until I'm healed. Is there a problem with me taking it, say, because I've been taking it quite a bit for the last couple of months? No, not with the... I know that Dr. Seed's is like BPC, you just take it all the time. I would check with thymus and beta. I don't know if you're getting down regulation, like if it becomes less effective over time. But because they're natural peptides, I don't think so. Yeah. I didn't think so either, but I said that I would find out

because I was like, you know what, I don't know. By the way, we just, so Juve, we mentioned Juve, and then the peptides are from our partners at MP Hormones. Both of those are doing Black Friday like craziness. I know, everybody's got a cool, I know, so Juve, I know this from them being partners for years, they don't do a lot of like discounts and deals on the lights.

And I know, yeah. And only on black Friday do they have this massive deal. And I think I read the email from Katrina that they have some of the lights up to a thousand dollars off. So huge discounts through juve right now for black Friday. Is that live or is it not until black Friday? Is that live? It's just live right now.

Oh, it's live. And then the, and then the MP hormones, Doug just had the sales up for, let's see, yeah, 35% off, BPC and TB 500. Oh, nice. Yeah, yeah, but I would be super consistent with those, especially the TB 500. I am, I'm shooting them right into the hamstring right now, so that's what I've been doing.

And so now you're just gonna go, you're gonna do like what, rehab, mobility, correctional? Yeah, so I mean, I mean, I guess, and you know, I also want to say something that I, I know that I talk a lot of shit about Instagram and YouTube people and just, because there's so many goddamn trolls and it just drives us crazy. But I have to say that this whole process of me going through and documenting this, the engagement

that I've had on the YouTube channel and the engagement on my Instagram has been like 95% really positive and supportive. And I have to be honest, I've really brought it on myself to get bring the trolls. Like I've done a lot of stupid shit in the last three months that I've opened myself up for, you know, you could probably talk some shit on me and I deserve it. Uh, but I, surprisingly, I've seen overwhelming amount of support and positive people. Uh, and so, you know, and I just communicated last night, I said, you know,

like this is obviously a lot of ego. This was me trying to impress everybody and show you how much muscle I can build in such a short period of time and how I could get ripped in this and like you know, and if I was me training my client, I would be talking me out of that, you know idea and going hey, we need to really bolster everything and really make sure that we're training in different planes. So that being said, are you going to have, you should have one of our trainers walk you through rehab so you don't get caught up in your own. So I actually sent, I sent Kyle this morning,

the protocol from Dr. Brink and actually asked him if he would be open to, uh, basically being another pair of eyes on me and coaching me through the movements because I mean, even though I can do them on my own and I will at home and stuff like that, you know, I really would like another professional eye who's telling me like, oh no, extend your hip more or no, flex your toes like because he can be looking at the way I'm moving and then communicating to me so I can connect that feedback of what I feel and what he's seeing. And so yeah, I know I've asked him to come on this. So we'll see if he'll come on the channel with me and do that.

I got to tell you guys about a study that is coming out that came out on creatine. So creatine, we've talked about creatine for 10 years and how great it is. And it's a longevity supplement. It's great for your brain. It's great for pretty much every organ of the body, of course build muscle and stuff. Yeah. It's also a great sleep supplement.

What? Yeah, they did a study where they gave women five grams of creatine a day, and they were able to get better sleep than the placebo group. I would love to try and guess what replenishing ATP and ADP has to do with a better just take a step back, right? If you have more of the available The main source of fuel and energy that your body needs to function

All of your functions are going to okay So basically you're saying is that if you're efficient and then you'll said now you're adding that in it's gonna make a big Yes, and especially if you're deficient and then you all of a sudden now you're adding that in it's gonna make a big difference. Yes and especially if you train. So these are exercise, these are women who worked out and I think it probably allowed them to recover better. Yeah yeah well that makes sense to me. That makes sense because from a recovery standpoint it's less work the body has to do because it's getting assistant there which would all would ultimately would mean you would get better sleep. That requires energy, right? Yes. Well, I mean, again, think about it this way.

Interesting, though. Think about every cell in the body, right? Every cell in the body has a different function. Brain cells do a particular thing. Your pancreas cells do a particular thing. Muscle cells. All of these cells, all of them run on ATP. If all of them have more of this readily available energy, whatever they do, they'll be able

to do better. Right. So again, I bet you, you could test anything with creatine and you'll see an improvement. Because it allows the body to function more optimally across the board. Yeah. And they're going to keep finding this.

It's just funny, all these benefits that just keep popping up. I wish we went back 10 years ago and pulled up some of those old episodes where I was saying creatine is gonna be like the they're gonna put it You know and people were laughing like you're weird like I just remember all the information I got from my coaches when it first came out like it was like the new steroids Like totally harmful Everyone we were taking cell tech when celltech was the source of creatine. Oh God, that gives people diabetes. Oh, and I remember the big fear.

There was people dropping studies back then that were saying that your body didn't process and get rid of all of it so that you were just piling up all these mounds of creatine in your gut. I remember being told that. It'd be like, oh shit, that's like really can't be good. I'm all scared. Yeah. I like, oh shit, that's like, really? That can't be good. You're all scared. Yeah. I mean, like anything, right?

When something's new, and I remember when it was new, like the fear mongering that goes around it. I mean, we have that right now with the semi-glutide right now, the GLP-1. Well, granted, that's totally different. I mean, they are. I mean, yeah, obviously they are. But I mean, the same reaction that you get from trainers

is you either adopt something or you're somebody who's like decides you're gonna drop the immediate sort of reaction. You brought up Celltech, I just got nauseous. That was the first time I'd ever taken a supplement, well not first time, one of the times I got, and I got nauseous, didn't know why. It was 75 grams of dextrose.

Dextrose. 75 grams in one shot. Oh my God, and five grams of crepe team. What a waste. You know, it was, because it tasted like fruit puree. Well, it was also one of the first things that put weight on me. I struggle with weight so much trying to put weight on.

It was like 500 calories of sugar? Yeah, yeah, yeah. And of course, my brain at that time is not putting that. It's just like, I'm thinking like, oh, the scale goes up, so I'm excited. Never, never mind that I'm probably eating 500 calories of sugar extra every day. My first creatine supplement was phosphagaine. So EAS put out a... I thought that came after cell-

No, there was phosphagen and then phosphagaine was EAS's supplement and it was basically a meal replacement with creatine in it. Is the meal replacement category still as popular as it was? I feel like that went out of favor for awhile. It's either protein now. Yeah, because it's all protein now. Protein shakes, weight gainers are gone. Yeah, although.

Yeah, the weight gainers. I can find them. They still make meal replacements. It's just not as common, you're right. It's not only just a protein. They push those a lot. I bought a car, I bought a, you know what's funny to me? The supplement that I find most interesting,

I can see some value for certain athletes, but for most people understand, I don't understand carbohydrate replacement drinks. I don't get them. Yeah. You can like, you can't get carbohydrates. Tell it. Yeah. Everywhere. If you're a gainer, if you're trying to, if you're trying to gain, I mean, I agree too, cause I've always told people I would rather give me a, a pure whey and I'll blend up an awesome flavor great high calorie shake by adding Nutella peanut butter banana like I'll make a Feel like an endurance athlete and you're on a run and you need to replay like that makes sense like a little gel packs

Yeah, I actually saw when I worked out in Austin I needed something to drink and have any water all they had Were these carb drinks and I'm like, I'll just drink a soda I'd rather have a soda But anyway, I did it anyway, you know what I can I read the back and it's trying to sell me on the science Our carbohydrates are fastest absorb my oh my god, you know what I did the other day that You could probably do it. You won't do it because of the dairy and stuff like that But this was I thought oh my god,, how did I not hack into this before? So you guys have seen almost every day,

I eat those, what's okios, or how do you say it? Oikos. Oikos. Or fucking say it right. Glikos. You're never gonna say it right. I'm never gonna say it right. It's already ingrained the wrong way.

You need a Greek person here to. Are they gonna work with us? I don't know, as far as I know, they're not sponsoring the show right now, so I really don't give a shit about pronouncing it right. Whatever. Well now they never will. So yeah, supposedly they want some influencer chick. So fuck it. You know what I'm saying?

No way. I'm gonna say their name however I feel like it. So anyways, you know, they have these, they have like a 12 gram, a 15 gram and a 20 gram, you know, little Greek yogurt. Yeah. You were reading it on the back of it. It's because they add- They add weight over it. you know, little Greek yogurt. You were reading it on the back of it, it's because they add whey. So like, I had this like aha moment of like, oh, so I have some of these like 15 gram ones and 12 grams left over.

So I put two of them there, I put the vanilla whey inside there. Holy shit. It tastes good. Amazing. The sweetness, okay, so you know how Greek yogurt kind of has a little bit of a tarty taste? The protein powder, because it's so sweet,

sweetens that up, and bro, it's like I'm eating like whipped cream, throw some blueberries, a little bit of granola in there. And I can't, I won't like, I don't think I would ever drink a protein shake ever again. I'll just mix it in Greek yogurt. New category, way, way better. Wow. And it mixes so good in there and it makes the Greek yogurt taste even better. Wow. Yeah. You know what I used to make this whole time. Like I never, it never dawned on me until you made that comment. You're like, Oh, they're just, they're just boosting it with some way. And I'm like, I guess I've never thought to just add a scoop of way to my Greek yogurt.

I know. And I pretty much do. That's why I thought it was so interesting that I never had tested that because it's like, that does seem like it would probably go good together. Why have I never tried to do that? I've just ate bigger servings of Greek yogurt. I think we're entering into the era of protein boosting. Yeah, it's like protein ice cream. Yeah, which I actually think is a good thing. I think that I think when I go back to all my clients, 99% didn't get male or female. Doesn't matter the goal, almost always under eight protein.

Here's why I think it's neutral. That's why I won't say it's a good thing, because the average person, the average person is gonna simply get the message that more protein's better, they're not gonna change their eating habits, and instead of getting the candy bar, they're gonna get the candy bar with the extra protein. Instead of getting this one, they're gonna get that one,

and they're just gonna eat more as a result. So I don't know if it's necessarily good for them. Oh, interesting, I'm curious to, I think that's a good- Do you think they'll get more calories that way or less? You know, processed protein doesn't have the same appetite satiating effect. Oh yeah, I suppose.

It just doesn't. You know, drink a 30 gram whey shake, it's not like- I mean, I'm gonna take the position that it's net positive because- Maybe. The fact that there's awareness around it, I mean, I'm going to take the position that it's net positive, because the fact that there's awareness around it. I mean, I think that that was something I had to communicate to every single client, so nobody was aware of it.

I feel like we've been screaming it from the mountaintops on here. More people are becoming, obviously, more people are becoming aware of it, because Snickers is making 20 gram Snickers bars now. Well, they're not going to get rid of it, you know? And they're just doing the old switcheroo. It's like, I don't know. But at least you're cognizant of, I'm not getting

enough protein. I need to eat more protein. And so I think that's a net positive. What meat lovers pizza tons. You ever look at the mac? No, it's not. It's no, it doesn't meet lovers pizza. It does not have a lot of so much protein. No, you're wrong, dude. So much. No, for them, no way. You get like 60 grams of protein if you eat a whole large pizza. That's not a lot of protein. Pepperoni. That's 15 year old me, bro. That's how I, you know, I used to eat the Chef Boyardee can of ravioli because I did the math and it was like, oh, there's like 75 grams of protein. You know that hurts my heart two different ways. Only 4,000 calories to get there. It000 calories unhealthy that hurts my heart then it's it's chef boy I'd either hurts my Italian heart

A real chef no, is he made up? Is he a made-up character looked at this do we real name was? Booyardy and then they changed it to they spelled it so the average person could say it to boyardy, but it's booyard It was in the time guy. So he was a real Italian guy was but it ain't come on, bro It ain't real. I mean, obviously they took it and they turned it into a product. I mean, I bet you that at one point

he was making that with his family in his house and then we commercialized it, and you know what I'm saying, made it crazy, but I'm sure it was founded on- It's like tomato soup now with some pasta stuff. Oh yeah. It's overcooked. Oh, gosh. it's terrible. I'm gonna start crying. I see SpaghettiOs. Huh? Did you really? Oh yeah. SpaghettiOs? Yeah, then you put like hot dogs in it. Oh my god. I didn't eat very well. That's the most white thing I've ever said. Hot dogs and SpaghettiOs? Bro. Oh my god Do my dad still eat shit like that?

Your dad eats hot dogs and spaghetti oh still yeah You know Vienna sausages. Yes, the look he eats right out of the can and like he's like a can eat I don't know if it's cuz he was in the military Just like I sure that for sure, but he always eats stuff out of the can it always gross me out Well, I mean I like spam and everything you like spam. I do I don't out. Well, I mean, I like Spam. Spam and everything. You like Spam? I do. I don't know why. Yeah, that's weird. I don't know why I like it.

Some people, yeah. I mean, you can eat the canned sardines. I still have yet to try that. But that's real, though. That's a fish. That's a real deal thing. Yeah, yeah. But Spam, what the hell is that?

I can't get over spaghetti with hot dogs. I have no idea. That's fucking awesome. It's embarrassing. Invite a date over? Yeah. I did a lot of things with easy cheese that I wasn't proud of either. What is, hey, what's the grossest thing you've probably made?

Did you ever make a chick some dinner like that? That was like a- Made a girl dinner? Yeah, yeah, like a dinner like that. I know what I've done before. That's probably not- What'd you do? Chili cheese dogs.

You know what I'm saying? You made that for your girlfriend? I make a mean chili cheese dog, bro. Wow. Yeah, I do. I just wanted to see you eat it. Did I ever tell you that? I did that to Kitcher and his family. Yeah, you did. Oh, they bro. Wow. Yeah, I do. Yeah, I do. I'm just glad to see you eat it. Did I ever tell you that I did that to Kichun and his family?

Yeah, you did. Oh, they were so mad. They were so mad. And I thought I was like, oh, they're going to love this because at that time, I was like, Peak was competing. And the whole family. So you just want to take him for a loop.

Oh, bro, the whole family was like, I mean, imagine this is early in our relationship. So I'm like the new guy in the family. And you family and this is your first attempt to win them over. Yes. Yeah. So I'm like, you know, every time I show up to dinner at their family events of that, I got my own Tupperware. You know what I'm saying? I'm not eating anybody's food. So of course, you know, they're judging on the other side. It's like, Oh, this guy can't even eat our food. And who's he think he is? You know, it's gotta be attitude, right? For sure. That's the attitude. So like one of our

first, like to say bye to people, Irish, Irish goodbye all the time too. Leave it in my class where I'm out. You know what I'm saying? No, what are their brothers hate me for so long? He doesn't smoke bomb and just pshh. So I've been doing that forever. I'm done competing at this point.

And we have our Christmas. We're heading up to Tahoe. And what Katrina's family does really well that I love, and then I've tried to pass on to all my friends and other family traditions is that when we go to these houses with a lot of family is we before we go on the trip it's like you have a night of cooking and cleaning like everybody has that and it's so nice because with that many people you're only responsible for like one meal as the only time you gotta clean that's the only time you gotta cook and then the house always stays clean is always cooked for and so it's a great strategy

Right. So anyways, you know my turn I'm gonna do it and I know they're all thinking off chicken breasts and rice It's what we're getting. I'm gonna drop my chili cheese dogs It's my it's my like the everybody was so disappointed dude I was so ready happy that heartburn and like one of those things that I get like I used to make when I was younger that I you know, I used so happy. Heartburn and diarrhea. This is like one of those things that I get, like I used to make when I was younger, that I used to love my kid, and everybody was so shitting all over. I was like, that did not land. They literally were shitting.

Yeah. From that. Hey, speaking of food and stuff, I tell you what, dude, the gummy trend with supplements is- It's going crazy now. Hey, listen. It's going crazy.

Listen, we have- We've been hyping it up a lot. We have in here three packets of gummy type supplements from Organifi. It's going crazy. Listen, we have in here three packets of gummy type supplements from Organifi. We have the Better Biome, Happy Drops over there. We have the Shilajit. Yeah, we got pouches all over the place. Listen, I take them so consistently.

Now, I'm a supplement taker. Don't get me wrong, I'll take supplements all the time. But I don't think to myself, I'm gonna take Happy Drops. I just see gummy, and I'm like, I'll have a couple of those delicious gummies. It's so smart. It's so smart, we've already predicted this. I think the supplement industry,

so many supplements are gonna move in that direction. Because people are gonna take them. I find it more interesting. Because that's the biggest problem to solve. It's more interesting to me, because there's already studies to show, we've talked about this before, there's a study that shows you're more likely

to give your dog his pills than yourself. So like, it's fact. That's a big problem. It's a, we know it's a well-known fact is adherence. That's like one, like that's like one of the hardest medicine, let alone some. Yes. So the fact that we've known that forever and we're like the, the industry is just now hacking into why don't we just make everything gummies and taste, can we do something with fish oil pills? Like, is there? You can get fish oil gummies. No there isn't. I've had them before.

No they're not. Ew! No, it doesn't taste like fish. It doesn't taste like fish. Really? Yeah, yeah, yeah. Look it up, is there really fish oil gummies? Yeah, I give them to my kids.

Oh really? Yeah, I do. No shit. I give them an Omega-3 and a choline. They did the impossible. Supplement. But hey, speaking of which, I gave my daughter, so my daughter can't eat eggs, she gets a little eczema, which sucks because eggs are such a great source of choline, which is good

for your brain. So I found supplements that were gummies. Look at that, fish oil gummies. Yeah, and I gave it to her. No way, dude. But I could tell my daughter's cognition improved from giving her that. I did not know that. Yeah, because I'm still like, you know, he burped it up, like, oh my God. Oh, I hate that.

I'm going to buy that. I'm totally going to know, we should tell a Drew to get on that. Yeah. Cause fish oil is like a top supplement that people use. I wonder what supplement of all the gummy ones is crushing the most of the Shilajit. I destroying it. So that's the one I get asked the most. Okay.

People are just interested. Like they haven't heard of it. It's yes. It's the market timing right now. It, when Drew first, I didn't even know what the hell that was, which is funny. Now I knew you knew what it was because you're, you're familiar with, uh, market timing right now. When Drew first drove, I didn't even know what the hell that was. Which is funny because Shilajit is a classic. Now I knew you knew what it was because you're familiar with Eastern Medicine stuff and all

that shit, right? So they were familiar to you. Everybody else, I don't know, anybody else that knew what that was. And then all of a sudden I start seeing all kinds of other brands doing it. So I think part of it, Justin, is just the hype behind it. And imagine you're a consumer because I'm getting so many family members that are messaging me like, hey is that, shoot, the real G, because they're not just seeing our commercial ad for it, they're seeing all these other brands.

Because it seems exotic. Well, it does have a lot of data supporting it. I mean, it really does. You can look it up yourself, look up the studies on it. It does raise testosterone if your testosterone is low, it does have anti-inflammatory effects, it does have immune boosting effects, it does have cognitive boosting effects.

And it's been around for a long time. Personally, I feel the happy drops more than I feel this week. Well, you are going to feel happy drops more. Oh, you should? Is that a reason? Yes, the saffron in there acts like an SSRI. If you take that four days in a row, you're going to have more serotonin in your brain.

Oh. Yeah, so you'll feel it. Oh, so that makes sense to me. Because I feel like I can really tell the can tell a difference. Yeah. Right. You're way, that's what we're always feeding them to. I mean, Sal did that to me this morning. This morning. I gave him a whole bunch. He was so mad this morning. What happened?

I just have a lot of things I'm like, like juggling right now. I'm like a lot of stress of different moving parts and, you know, my car and everything else. So it was just like all this kind of culmination. Like I, again, I'm not good at like, Hey guys, here's what's happening and communicating and like getting out. We know you long enough now though. We can see it. I just did, you know, gets that point. He almost broke his bike because it wasn't folding properly. I wasn't getting, like it wasn't. I wasn't responding the way I wanted it to.

I was like, fuck this thing up. Give us some happy drops quick before he breaks something. Yeah, that's why I have a punching bag at home, dude. That's my therapy. You just let it out? You are such a bull in a channel. So funny watching you. Oh, I got to tell you guys, she's almost two now, now my daughter Dahlia she just my wife sends me a video this this morning she's she now figured

out how to put her socks on by herself it's cute because you know you think putting your socks on but to a little kid it's such a big deal so she's like sitting there and she'll she's very independent it's funny you know every kid's a little different and all kids go through this stage where they're like I do it on myself I do it myself leave me alone she's like fiercely fiercely independent like no cool no I'll do it so say you know 20 minutes gonna take her put her socks on we're not the way you're but she was so happy after she did she's like yay so she's sending me videos of it I'd say that's probably one

of the things as an older dad that I'm aware of that I I'm always trying to be better I don't think I'm perfect but I'm always trying to be better. I don't think I'm perfect, but I'm always trying to be better at that, that probably younger me doesn't realize the consequences of not, like, you know, you're trying to get your kid ready for school in the morning, or you gotta be something like that, it's really easy to wanna just take control of that situation, and get them out the door,

but you're also robbing them of that ability, independence, to be able to do that. I'm gonna tell you something right now. Let's just pick them up, put them in the car, you're gonna fish it in the car. Yeah, that. I'm gonna tell you something right now. Let's just pick them up, put them in the car, you're gonna fish it in the car. Yeah, no, I'm gonna tell you something, dude. I tell the parents listening right now, like I have four kids, but I have two that are older

and two that are younger, so I have the unique opportunity of experiencing that, of going through it when I was young and then going through it again when I was older. And I'll tell you something. Patience wins. The stuff that you rush when they're little, that you're trying to get them to do this and do that and whatever, is this, first of all it doesn't last forever.

It goes away. And that's the stuff you miss. This is all developmental. Yeah, like if your kid comes into your bed in the middle of night and it kind of messes your sleep up and they do this every single night and they're two years old, they're not gonna do that forever.

And then when they stop doing it, you're gonna think back and be like, oh I remember when they used to come into bed and wanna cuddle. Oh, I miss that so much. So when it happens and you feel like this is disrupting my whatever, it's gonna end and you will miss it.

You will miss it, so totally soak it in. And I think that is, that's the older, wiser version of you where 25-year-old who's like thinking about tomorrow all the time is not thinking about those things where I think that's one of the the perks of being older dad is I recognize that stuff and I still catch myself there's times where we're getting ready to head out the door and I see him fumbling around with his shit or his shoes are on back with the wrong feet you know I'm saying it's like give them to me and I'm like wait a second I'm in

no hurry right now it's like whatever we're going to the mailbox like this takes 20 minutes to get this done it's like no no them to me. And I'm like, wait a second, I'm in no hurry right now. It's like, whatever, we're going to the mailbox. Like, this takes 20 minutes to get this done. It's like, no, no, no, take them off. This is the other foot. Like, let him figure it out. Let him do that. Like, the value of that is so much greater. And also to your point, because I'm not, there's value in the independence

and them learning and teaching themselves is really, really important. And there's also what you're bringing up, which is just the value of like appreciating those moments, right? Because they will go away and you'll're like, oh man, I remember when he used to put his feet on, his shoes on backwards.

I mean, it happened. When they're teenagers, you get a light of fire under their ass. Yeah, dude. You get up. Yeah, teenagers. They will abuse. They will.

That patience they gave them. And they also get, there's an age when they just, they just, because they're doing stuff with their friends or they're doing other stuff, they just don't want to hang out with you like they did when they were little. When they're little, you can't get them off of you and you just think to yourself,

I just want some time to myself. Then they become teenagers and you go in the room, hey, we're gonna put a movie on, no, I'm cool. Yeah, no, I'm fine. Yeah, like, fine. What are you doing in here? Is this better? Do you okay, because you're more,

he's been dealing with it for a lot longer, you're closer to that transition. Was there a clear moment where it was just like all of a sudden one day that happened like what the fuck? Yeah, what's what I think we just happened? Yeah, we were out like in the living room and we're we're all kind of like yeah Family movie night me, you know and in words like where is Ethan? You know, where is he? And it was just like he was just super content to you know He was like working on something and then he's on his computer and all that.

I'm like, hey bud, we're gonna watch some movies. He's like, yeah, I'm not interested in that. I'm just like, what? I'm not interested in this, this is gonna be amazing. What the hell is happening in here? And I was like, so it was just like, yeah, it was perplexed. How old, do you remember how old he was?

How old was he? Yeah, he was recent. Yeah, he was pretty recent. It was probably like, yeah, when he was 13. Yeah, yeah. Is that when you saw? Yeah, it's right around 13, around 14, 15, both of my kids, like my daughter's now

kind of going through, they go through this kind of moody, you know, like, why are you making a bad move? You know, and now you remember, I remember when I was 14, 15, I think I was irritated a lot too. Your daughter's going through that, like she's changing right now. You sent a picture over recently that you guys just took outside.

Yeah, she's becoming a woman. Yeah, she looks like, I look like I almost don't recognize her from just recently seeing her. So she's definitely in that stage of where she's really growing up. She recently too. She's such an, to a fault, this is an area that I have to check with her. But she's so ambitious and just like hardcore She wanted to make the soccer team for her high school and she didn't play soccer a lot as a kid at all

And I'm like, honey, you're probably gonna get cut like these girls I mean your freshman like a lady's girls been playing forever whatever she got a soccer coach. She was busting her ass She was going to the gym. She asked me that she started taking creatine. She's like, you know Seeking out protein more than she normally does. She made the team. Well, you totally made the team. You said this a while back, it was not that long ago, when you said that now that the two older ones

are in their teens, more and more you're realizing how much your daughter has a lot of your attributes that you weren't sure of before, but now you're starting to see, and it manifests in different ways attributes that you weren't sure of before, but now you're starting to see, and it manifests in different ways. Obviously you weren't like the athlete, but her approach, that's you. Yeah.

Your ability to focus myopically on something and set a goal and say, I'm gonna get good at this or I'm gonna figure this out. And she goes and does it. That's definitely your personality for sure. So I'm proud of that, but I'm also like, okay, well, what's probably gonna be good from this for her is she's gonna get her butt kicked, she's gonna get you know practice gonna be tough for her, she's you know there's

gonna be girls that are better than her, they're gonna lose you know and hope I hope that happens not because I want her to suffer but because these are good opportunities for her to learn. Great lessons. Yeah dude because right now she's got this attitude like I will do it and I can do it if I put my head to it you know, and I had that attitude forever. And that serves you until you get kicked in the face and then it's a hard realization. So you know, I want her to be okay with,

like bust your ass definitely and apply yourself, but don't be like my whole world has ended now because it didn't you know, work out the way I wanted it. So we were just talking about how kids, when you look at like, we're talking about little kids putting shoes and socks on and not stepping in and taking over with that. Do you guys see that with teenagers too?

Is there moments where you are reluctant to do that or do you feel like there's so much of that they don't want you to be involved in? Homework, for sure is one. Because yeah, there was a crutch to kind of constantly come find mom or dad to like, you know Kind of work through some troubleshoot and like you got to figure this out dude And that was tough because I do want to help you know But it's like you're not gonna learn it unless you like struggle, right?

If I just give you the answer to like how to do it you got to figure out the yeah That and then like I told you guys like Ethan's really into how to do it. You got to figure out the yeah, that and then like I told you guys like Ethan's really into being an entrepreneur right now and like, you know, like where we are and like going back and to we're like addressing the trainers and coaches. So I'm like really like into you know, placing myself back as like a brand new entrepreneur and like, you know, it's exciting and like what he's doing and building is exciting even though it's like nothing right now, you know, it's exciting and like what he's doing and building is exciting, even though it's like nothing right now, you know, and he's like super hyped about it. But like, I have to like, I can't just like, okay, I'm going to do this to kind of float him in that direction, keep it going, keep stoking it.

It's more like he has to like learn hard lessons, you know, and he has to like, okay, this is a big investment. The first time he made some money doing chores and all this stuff, he saved all his money. And he actually had to give me his money to then pay for the inventory. And he was just like, ugh, he felt that. And I was like, it's real. This money that, I know he worked for this money.

This is a real thing. This is a commitment and this is an investment in your idea. And I'm like, it's not, it's probably not going to work out, you know, but that's okay. Good for you though, because it's real. You're in a position obviously that you could fund that and just fund it. But then what lesson does he learn in that? Like if he's not, yeah, if you're the one who goes ahead and like, I'll buy that for you son, help you out.

It's like, no, I can help you out in other ways. It's hard as a parent. If you don't want to see, you see your kid go you out. It's like, no, I can help you out in other ways. It's hard as a parent if you don't want, you see your kid go through pain. That's when it steps up. I want to step in, I don't want to see them get hurt. It is a struggle. But if they don't, this is the part that helps me, I have to think about this,

because sometimes I'm in the moment, but if I back out, I remember, they'll either learn the lesson now, when the stakes are not that high, or they'll learn it later, when the stakes are really high. Learning how to manage your money when you're a kid and you're starting your business, you live with mom

and dad and you're 15 and you fail, okay, you lost a couple hundred bucks and big deal. Learning that later when you have a bloated sense of self and you're going out and then all of a sudden now you can't make rent and what do I do? That's a whole different. I mean that's the message I's been reiterating to him. It's like, this is perfect.

I'm so glad you're passionate about this now. I wish I was at your age. Cause you can get through all these mistakes. I was like, right now it's all the reps of failure. It's failure reps. How many can you get? I'm so pumped that he's doing that with you. I think that's probably the only thing

that could excite me more than Max getting into basketball. You know what your struggle would be? Your struggle, probably the same struggle Justin or I would have, is that because you have so much to teach, because you want to, no, no, no, do this, this will be better, this will be more effective. So much knowledge to pass. You probably need to sit back and be like,

and just ask questions, oh, you think that'll be better? I know when you're like, that's a terrible idea. I mean, that's why I brought that up, because I mean, it literally is the same kind of advice, right, it's no longer putting your socks and shoes on. Now it's problem solving, critical thinking, right? And it's like, there's gonna be a part of me that wants to insert myself, put the socks on,

put the shoes on, or come in there, solve the problem, but the best thing I can possibly do is sit back and allow him to try to figure it out himself. I mean, it's like, I'm getting a good practice of that right now. You guys know off air, I've shared it with you with my brother and stuff like that. My brother and I have a kind of parental relationship.

Both of my- He's so much younger than me. Yeah, because they're so much younger and I had a lot to do with their raising. And so one of the hardest things as an adult brother is to transition to being just a brother and not be that. And so there's times and because of that, we've really driven a stake in our brotherly relationship relation and this accounts for also my sister who's really young Too is that you know they don't they don't call me when they have they need brotherly or family advice because they know they're

Going to get the parental dad side of me and so I've had to really train myself To not be that guy I mean I'm dealing with it right now with my brother where there's like a thing that he just did. And I'm just like, I want to grab him and just like, oh, you know, and I'm like, let's see how we can figure this out. And I'm, you know, playing, but inside I'm just, it's so hard though, you know?

And so I know it's going to be similar like that with your son where, you know, you're going to have this thing where you just want to tell him because he's your son and so with that. But I know that I have to like step back again, this is more, you know, being older and seeing that two, three steps out ahead of time where if I was 25 I just wouldn't have the wisdom.

Sometimes kids are smart too. Like we were at this church event and there's kids selling popcorn and drinks and stuff like that. And it was cheap, it was like three bucks or whatever, but they didn't have any change. And I was, I'm giving them a 20, like, oh sorry we don't have any change,

and I'm like, looking at them like, you little, you have to change. And I'm watching every single person lied, give them a 20, not have change, say you can keep it, because it's funding their trip. And I looked at them like, did you guys plan this? They're like, no, right, dude. Brilliant move by the way.

This is for our trip to whatever. Yeah. Yeah. That's hilarious. That's so good. It's good stuff. So shout out. I got a shout out.

Shout out Brink you said, right? Yeah, yeah, yeah. I want to shout out. I know we've talked and we've had Dr. Brink on here. It's been a long time. He's the most influential correctional exercise specialist for us, period. He's the best in the biz. He moved to Eagle, Idaho, which is one of my favorite places in the country a couple years back.

And so it's sad that I don't get to see him as much because typically what would happen when I do stupid stuff like I've been doing lately to myself, he's the guy I drive over and say, bro, fix me up. Tell me, talk some sense into me. Give me the plan. Yeah, give me the plan. And he's done that again for me with what I got going on So he's the one who's really guiding me through this rehab process And you just incredible So if you're in he does virtual stuff too, by the way, which I actually didn't know that till a while back And I was like, oh my god

I've always got people that ask and I don't I don't didn't realize that I could send them to you virtually So you can and you can find them on Instagram Under premier sport and spine and it's premier underscore sport underscore spine. Is that correct? Premier underscore spine underscore sport. So premier, premier. He said it backwards. Oh, oh, oh.

Yeah, the sport first. So yeah, so he incredible, just brilliant, brilliant, brilliant friend of ours and give him a follow. And if you guys have questions about like movement and rehab, I mean he's my go-to for sure. Hey real quick, there's a company called Joy Mode that makes a supplement that boosts something called nitric oxide. Alright, what is nitric oxide dude? It relaxes your blood vessels and improves blood flow to all the important areas. Joy Mode is great before workouts. It's also great before sex. Yes before sex it

does improve erection quality. Anyway go check them out. Try it out. See for yourself. Go to tryjoymode.com forward slash mind pump. Use the code mind pump at checkout. Get 20% off. Alright back to the show. First question is from James Martens 05. How do you know if you're doing enough cardio to kill muscle gains? Oh, I'd say there's probably two general, because it's so individual, okay? But there's probably two general ways you could judge this. One is, is the cardio stressing you so much that you're not able to recover and adapt from your strength training? And that's a very individual thing.

Uh, the second would be, are you spending more time doing cardio than strength training? In other words, is that the signal you're sending more often than the build muscle? There's a third and fourth also. What are they? So the third and fourth would be, there's a major genetic variance,

because I've seen firsthand somebody who defies a lot of the rules that we would have, and their body just holds on the muscle. They just don't lose it. I know a lot of athletes like that we would have, and their body just holds on to muscle. They just don't lose it. I know a lot of athletes like that. Yeah, so do I. And seen it firsthand, and I've seen it in both sexes, male and female, there's just genetically some people

hang on to muscle really, really well. It doesn't matter how much they run, but those people seem to also be the people that have a hard time just losing weight or losing fat too. It's like they have to do a lot for their body to be catabolic. And then the other factor is also what's going on nutritionally with you.

So if you're doing cardio and you're also in a caloric deficit, that will send a very loud signal that we don't need or we don't want all this muscle. Because muscle is an expensive tissue. And if you are calorie deprived and you're doing cardio that adds a whole nother You know it compounds the likelihood that you will pare down muscle So being in a surplus in addition to the things that Sal said is also been one of the ways That I would try like when I was playing basketball and also trying to build muscle

I would try to mitigate some of that is pre going into playing basketball and also trying to build muscle, I would try to mitigate some of that is pre going into playing basketball, I would slam a high calorie drink before and then right after I would slam another high calorie drink afterwards so that I'm at least supplying my body with enough quick resources and fuel to help propel myself through that high intensity activity so I would mitigate some of the muscle loss even though it was inevitable to be playing that much basketball I'm gonna pair down some muscle and so if you are doing all those things in conjunction with also being in a calorie deficit that will Exacerbate but think about this way like there's cardio to build endurance And stamina in which case like train for that and then if you're just trying to do cardio

for general activity and for health walking and Walking is very muscle building friendly. It's the most muscle building friendly form of quote unquote cardio. You're not going to build tons of stamina and endurance doing it because it's not very challenging. But if that's your goal, if your goal is to keep muscle, keep a fast metabolism and you like the way you look with that, then walk, just walk a lot. It's very friendly for that.

If you want stamina and endurance, well now you got to train for it. That means you're going to push yourself a little bit with your cardio and you may sacrifice some maximal strength and muscle along the way, but then again, your goal is stamina and endurance. And again, there's nothing wrong with that. So it just depends on what you're looking for. Next question is from Anesthesia Strength. I've always wondered why if to maintain muscle you need to do a lot less, like one seventh or one ninth of the volume, but then why do bodybuilding competitors

always do so much volume in a prep to maintain their muscle? So there's a couple things that are happening here. One is bodybuilders notoriously do too much anyway. I was just gonna say, we could also debate that they don't do it right. Yeah, so there's a lot going on there, we could also debate that they don't do it right. Yeah. So there's a lot going on there.

But besides that, okay, when you look at the data on how much strength training is required to maintain muscle versus how much is required to build it, they're looking at the average person and they're looking at average strength training. The more extreme you get with your performance, like you start to build a lot of muscle, you start to look more like a bodybuilder, you start to, your strength goals start to move up and now you're deadlifting two and a half times your bodyweight, you're squatting two times your bodyweight, you're really getting strong, now you start to see the drop in strength and muscle happen faster when you reduce the volume. This is with any type of performance.

As the performance gets more extreme, the more it gets affected by changes in your training and your volume. But if you're the average person, you're strength training two or three days a week, you're building muscle through that process, and then you go to once a week for a while, you're probably not gonna lose any muscle.

But if you've built a physique that looks like, wow, people really take notice, it's more effective, and it's just effective. It's just because you're more on the extreme side of the scale, that's all. I mean, I also wondered this when I was competing. I remember seeing the amount of intensity that was applied to cardio in a cut,

the amount of volume and intensity that was applied to their strength training during a cut, like for shows, this is me watching my peers. There was a time in my competing career when I worked out at a gym when at all times there was anywhere between five to 10 other like competitors. So you could always kind of see what everybody was doing. And it always fascinated me like the, the approach that a lot of them had,

cause I knew that I didn't need to do nearly as much work as I did in the building phase. Cause I was in a calorie deficit. At that point, my philosophy was always the real work is done in the building phase because I was in a calorie deficit. At that point my philosophy was always the real work is done in the offseason in building the physique and building the muscle in a calorie surplus. Once I go to a calorie deficit, I'm just carving away the hard work that I've ever done. I'm not going to be building any muscle. So why would I be trying to hit PRs and adding volume at a time like that? I want to just do what I need to to maintain the muscle. There's also the other factor that a lot of these,

the people that we're talking about right now are on tons of pharmaceuticals, so there's a lot of rules that are bent a little bit, right? Like you could potentially, in a cut, leading into a show, actually might've actually built some muscle when you're on enough pharmaceuticals. That's possible with somebody like, that we're talking about right here. The average person that's not happening, right? They spent more time on recovery. It'd be interesting to see, you know, how they could

actually build more muscle with that versus I think it's just the pharmaceutical option is there. And so it's like a lot of times it'll be, you know, like go back to that in terms of like adjusting the dose. You know, it's funny, there's so many examples in the professional bodybuilding space of a bodybuilder suddenly gaining, these are advanced pro bodybuilders, suddenly gaining 10 pounds of lean body mass and everybody's gonna say, oh, they added a new drug. No, no, no, they've used, they're using all the drugs already. Typically what they do is they cut the volume and that's what they'll report back. Yeah. I can go, how did you gain an extra 10 pounds of muscle? Oh, I slept more, I ate more, and I reduced the training volume. It's typically what happened. I mean the most famous example, this was

Dorian Yates, where he took second at the Olympia 90, I don't remember what year it was, 96 to Haney. The next year he came back, so his famous black and white photos, where it looks like, oh my god, he looks like he gained so much more muscle. He went from more of a traditional training to what he called his blood and guts, which is severely less volume, like way less volume, and packed on like 15 pounds of muscle. His professional career. Yep, yep.

Next question is from 27zjk. How can you stay consistent in a calorie deficit when you struggle with binging at night? If you're binging at night, you're probably in too big of a deficit. Now, of course there's relationships with food that could get quite complicated, but for the most part, when this would happen with my clients,

it was because their calorie deficit was too big and or we needed to move more of their food towards the evening. Calories at dinner. Yeah. Yeah. Because sometimes like they're busy during the day, then at night they can relax and hang out,

and then they start to want to eat more. So I had clients like this where, if it wasn't too big of a deficit, what I did is I said, okay, let's keep the calories light during the day, you're busy anyway. When you get home, now you can eat more of your calories, and they're like, oh, I'm not supposed to eat at night, it hurts, it's like, oh no, you're fine,

so long as you don't eat right before you go to bed. And that almost always did the trick. So I have a way that I used to communicate this to my client. Probably not the most scientifically accurate way of communicating it. But I'm going to share it with you, because it worked really well. And it's worked well for myself.

I still play this psychological game with myself, which is when you are in a cut calorie deficit, you're still eating food. You're just in a lower calorie., there becomes, you're still eating food, you're just in a lower calorie. There comes a time when the body ends up tapping out on utilizing all that glycogen, and then your body switches over to using fat

as a source of fuel to propel your body through the rest of the day or the night. And so I would tell my clients that when you get that feeling of like hunger really kicking up, that's your body switching systems. That's your body going away from using- That's when you're burning fat. That's right. I used to say the same thing.

And this is now your body's starting to do that. So you're sitting there watching Netflix at night and you have that urge to go eat a big bag of popcorns with this. You're getting leaner. But you're getting leaner. You're getting leaner while you're watching TV. How bad ass is that? And you can literally end that by going over

and eating something. So, you know, why knuckle that shit and get through the night because you're gonna burn body fat all night long. There is some value to that. First off, it's a psychological, from a psychological approach it's awesome because now the person is connecting hunger.

By the way, we don't like to feel hungry ever. Yeah. Even though it's a natural feeling. It's like we're taught to avoid it at all costs. It's a natural feeling. don't like to feel hungry ever. Even though it's a natural feeling, it's like we're taught to avoid it at all costs. It's a natural feeling, you're supposed to feel hungry sometimes. So it is a way of attaching something positive to a feeling that normally we're afraid of.

So it's like, oh my God, I'm hungry, what do I do? Oh, I'm burning body fat. And then you start to kind of be like, that's okay, I don't mind this now, I'm happy because I'm burning body fat. I would say the same thing sometimes. Even though you're right, it isn't necessarily scientifically accurate. It't and I know that I'm worried but I still play that same game with myself to this day I mean, I just came off of doing a cut

I'm in a lower calorie deficit right now and then I was previously and I'm like, oh man last night I was talking to you. I'm so hungry, but I'm like in my head. I'm going like, okay, I'm getting leaner right now I'm getting leaner right now That's what I'm telling myself and that helps me do that and I know that I go like well I could go eat this, but then now my body's gonna use that as fuel. It's definitely not tapping into fat at that point. At that point, it's gonna switch over,

use that fuel as a resource, versus if I can just tough it out, go to bed right now, then all night long, my body's just gonna be slowly burning body fat. And so that has been a thing that I've said to clients forever, and it's always helped them, because to your point, Sal, we are in this, this like we think that I had somebody on my live last night came in and just like oh I had to get out of my calorie deficit because I was hungry all the time and I was in my workouts

I was getting weaker and I said well, hold on a second I said it's pretty normal if you've been in a calorie deficit for a while to see yourself get a little weaker So it's not it's very rare We increase strength or you can even maintain it when you're in a calorie deficit over a period of time. And it's very normal to have those moments of, man, I'm hungry. And so before you bail on that and just think that you need to add a bunch more calories, maybe it's okay. And then I explain like, you know, how much are you losing strength for how long? That's how I dictate whether I come out of that. Next question is from it's Jesse BB. How do I jumpstart my appetite?

It seems like I'm never hungry and most days I go without eating much. How do I fix that? The most effective fix for this that I've ever had or used for clients was workout programming. If I had them strength training in a way. Oh yeah, that's the bet. If I had them strength training in a way to where I could see them getting stronger,

almost always their appetite would increase. And you hit the nail on the head, Justin. Low wraps are really good for people who don't eat a lot of calories. They don't burn a lot of calories. They don't require as much recovery. They stimulate strength, and they seem to stimulate appetite really well.

Almost every one of my clients would report back. That they're hungry? Yeah, it increased their hunger signal. I also had a lot of success with actually just starting my morning off with something really light to kick that, to get it going. This was me for a really long time. I was for most of my life, at least into my 20s, I was just no longer most of my life. I guess I can't say that anymore. It used to be most of my

life. Half of my life. Easy, a third guy. Half of my life. I didn't eat till noon or one, you know? That was my first meal and I just I had no appetite So and then here I i'm trying to build muscle and put body weight on as a as a younger younger guy And I obviously knew I needed to start eating bread But you there's I don't care if you told me that steak eggs and whatever is the best muscle building Uh breakfast in the world. I ain't eating it. There's no way there's just I didn't have the appetite So I remember I used to start I had I started back, which is not the ideal and I'm not suggesting this, but like I was like, what can I eat that is like so low calories? So we'll use those Yoplait whipped yogurts that were like 120 calories.

And I would just, just eating that would stimulate the appetite. And then two hours later I would actually want something real to eat. A little blood sugar up, little blood sugar down. That's right, and then it would kickstart that. So if you don't have an appetite in the morning, start with something really light and at least eat something. And a lot of times you'll see in an hour, two hours later, you'll want to eat another thing.

I'll tell you what though, MAPS anabolic, phase one, do the two day week version. You pair it with good workout. You will get hungrier. That is the appetite boosting, muscle building phase of all the programs. That one seems to do the best for people in this situation so give it a shot. Look if you like the show come find us on Instagram Justin is at mind pump. Justin I'm at mind pump de Stefano and Adam's at mind pump.

Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

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