Mind Pump: Raw Fitness Truth - 2498: Three Reasons Why Eating More Can Make You Leaner

Episode Date: December 27, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: Three reasons to EAT MORE to get LEANER. (1:30) How much of an impact the layout of your city has on your activity. (20:01) Two-faced mustache. (29:04) When the smack-talk thread backfires. (30:34) Blood flow in the brain: FMRI studies. (33:55) AI in fitness. (37:22) Mind Pump Recommends Later Daters on Netflix. (39:52) Joey Swoll, good guy? (42:11) Ryan’s World. (44:20) Vuori’s impressive rise. (46:23) What makes you likely to sleep with a robot? (50:44) AI pitching machine. (53:26) #Quah question #1 – Is going for .7g of protein per pound of ideal body weight good enough for a cut? (57:07) #Quah question #2 – I just lost 60lbs and am looking to lose 40 more and I feel stuck during the holidays. Suggestions? (1:00:06) #Quah question #3 – Now having experience weightlifting. Is it best to lift on how I feel versus sticking with the program? (1:05:05) #Quah question #4 – If I have long legs is it better to elevate the deadlift bar? (1:09:20) Related Links/Products Mentioned Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. ** Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. ** December Promotion: MAPS Aesthetic | MAPS Symmetry 50% off! ** Code DECEMBER50 at checkout ** Building Muscle with Adam Schafer – Mind Pump TV A study of 11,000 twins shows how to make America walkable again Our science - BrainFM The Later Daters Season 1 Docuseries Cast & Release Date - Netflix Ryan's World: YouTube Superstar Ryan Kaji Grows Up Vuori Vaults To $4 Billion In a Decade, It Is Just Warming Up Hot for Robots! Sexual Arousal Increases Willingness to Have Sex with Robots The New AI Pitching Machine That's Taking MLB by Storm Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Train the Trainer Webinar Series Mind Pump # 2462: How to Actually LOSE Weight This Holiday Season Mind Pump # 2287: Bodybuilding 101- How to Bulk and Cut Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Greenfield (@bengreenfieldfitness) Instagram Jake Heyen (@jakeheyen) Instagram Joey Swoll (@joeyswoll) Instagram  

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Today's episode, we answered listener's questions. So people wrote some questions in, we picked them, we got to answer them, but this was after the intro. Today's intro is 52 minutes long. In the intro we talk about current events, family life, fitness studies. It's a good time. By the way, if you want to write in a question that we might pick for an episode like this one, go to Instagram at mindpumpmedia. Now this episode is brought to you by some sponsors. The first one is Viori. Viori at Leisureware is the best in the

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interested go to mapsfitnessproducts.com and then useS symmetry both 50% off. If you're interested go to MAPSFitnessProducts.com and then use the code December 50 for the discount. All right here comes the show. All right you want to get leaner there's three reasons why you probably should eat more. In fact oftentimes eating more will get you there faster. Check this out. Can we get sued for getting people fat or giving advice like that? No. possible? No. You can't, can we? Don't say that. It's true. No, this is true.

You guys know how true this is. A lot of people don't realize, so getting leaner is what we're talking about, right? Body fat loss, not just weight loss. And there's two approaches. One is to go right into the calorie deficit, start the body off with trying to lose weight. The second approach is to boost the metabolism

to allow your body or to encourage your body to have this kind of sustainable effect where you have a faster metabolism and then weight loss becomes easier later on. And you have to fuel your body to do that. You can't just go into a calorie deficit. Well, the truth is one way works, the other way does not.

Even if you temporarily lose a little bit of weight by going right into a caloric deficit, it's just not sustainable. It took me at least 10 plus years of my career to kind of figure that out with my clients. It didn't matter if you needed to lose five or 10 pounds or you needed to lose 100 pounds. The formula for everybody was to reverse diet,

so add calories, add food to their diet, and then build their metabolism to then reverse them out and then lower the calories later on. If you went straight to the move more, cut calories, yeah, temporarily you might show a little bit of weight loss because you did exactly that, right? And we understand a lot of the thermodynamics, but that's a losing game. game and more often than not people were under eating the nutrients that their body needs to be healthy and fit so more often than not my clients didn't eat enough fiber they weren't in a protein healthy fats they were overeating things like carbs and sugar that's what got them in that situation but they weren't

eating enough to build a muscular built firm physique and that is what's going to help us metabolically and so the formula became no matter what how much you needed to lose was actually to increase calories in order to lean out. Yeah so we got to take a step back right? If you're going to cause any kind of fat loss or weight loss you do need to take in less calories in your burn or you need to burn more calories than you take in. People don't, what we don't understand is the calories out, the burn process, yes you

can move more to cause that to happen. Your body adapts very quickly to that. However, you can speed the metabolism up to make that happen as well. And so what you want to do, if you're in this situation, you're 30 pounds overweight, you're taking in this many calories, you're burning this many calories, in this situation, you're 30 pounds overweight, you're taking in this many calories, you're burning this many calories, so you're just stationary, 30 pounds overweight, that's it. I can get my metabolism to speed up first.

If I do that first, this makes it a lot easier later on, because if I just cut my calories, my body will start to figure out how to burn less calories, and it does this by paring muscle down. By the way, this is in combination with strength training. We gotta make sure we say this. You don't just eat more to speed up your metabolism. Then you don't have to white knuckle it either.

Yeah, no. You know, cause that's, you're gonna get to a point where you're cutting your calories and then it's not gonna work for you any longer and then you're gonna hit a wall. And then, you know, just to keep cutting to lose weight, this is just a trap that you're gonna set yourself up for. Right, so you increase your protein,

you bump your calories a little bit, you strength train, and you build muscle, and that speeds up your metabolism. This also improves, oftentimes, your hormone profile, and you often see this with clients where when they hire me, and I did this towards the back half of my career, to the people who would comply

and get them to go get a hormone panel done, or I'd have them work with a functional medicine practitioner, and what we would see through the building process was this improvement in their hormone profile. And that's mainly because the muscle building process requires a youthful hormone profile. It actually encourages it, right? So as you build muscle,

you increase androgen receptor density, so your testosterone becomes essentially more testosterone. You see your cortisol start to balance out. In women, because insulin sensitivity goes up, which is what happens when you build muscle, there's this great relationship between insulin sensitivity and the balancing of estrogen and progesterone.

In fact, this is why you see with PCOS, oftentimes in combination with PCOS is insulin resistance. So you get this balancing the hormones, this muscle building metabolism boosting effect, which sets us up so nicely for fat loss later on. Otherwise, you just cut your calories. My body then goes okay we're taking in less calories. How do we burn less calories to survive off these lower calories? And it makes you lose muscle. And this isn't just our experience. The data on this is very clear now. We have lots of data to show that when you just eat less and you lose let's say 20 pounds, it's pretty

much guaranteed that eight to 12 of those pounds will be muscle. Now you're in a slower metabolism situation. You've lost fat, but you've also lost a lot of muscle, and now you've plateaued. So, okay, great, I'm eating 1,500 calories, I lost some weight, now I'm stuck. Where do I go now?

What do I do now? Eat less, eat 1,000 calories, try to do even more exercise? Well, the cool part about Going through eating more and like kind of going with that path in terms of like introducing food Obviously, you're not gonna eat more crap Good whole foods, but really introducing them to more protein options like animal proteins and then fiber options something like that to where naturally you're just gonna limit the amount of calories that you eat just because of

the satiating effect and how you're you're gonna build this palette too that's gonna seek more of these type of nutrient dense foods. You know this conversation also highlights the number one problem with GLP-1s. Yes. So if there was a drawback or a negative outcome from GLP-1s, it would be this right here. Because many people are going to doctors and they're morbidly obese and doctors are saying, here, get on a GLP-1 and instead of doing what we're talking about right now,

which is reverse dieting, increasing protein, increasing fiber, strength training, build muscle, build a metabolism and then slowly reduce for a more sustainable realistic weight loss journey. They're putting on a GLP-1 and they're taking the client, doesn't matter if they're at 2,000 calories, 4,000 calories, and they're dramatically cutting them and so they're seeing this weight loss and so everything's everyone's reporting. Oh my god dropping weight dropping weight But the inevitable happens they hit a plateau and they're no longer losing weight and they kind of have two options either one increase the dose of GLP one even less and eat even even less or Pull off and go back the other direction by the way comes on like crazy by the way we have to say to

What you'll get by eating less and less and less, even if it does result in more and more weight loss, is reduced energy and vibrance and a reduction in quality of life. Like at some point, the lower calories, you don't feel good on them. In fact, that's one of the biggest complaints with people on a GLP-1 when they plateau

is they don't have a lot of energy. Well yeah, you lost muscle, you didn't strength train, your protein intake went down even more because of the GLP-1, and you just don't feel good as a result. By the way, we worked with 50 people who were using GLP-1s and the number one challenge that these people gave us, the number one complaint and challenge was,

wow, I went on it, I lost 30 pounds, I have 30 more to go or 20 more to go, but I'm stuck I'm stuck and I tracking my calories because I'm on the GLP one I'm tracking already down to 1700 or 1500 or less remember there was a there was a hundred few people like a thousand calories Yeah, now you're starting to get into the like essential nutrient You know territory like if I go down even lower. Yeah, I'm not even gonna get a central Now you're starting to get into the essential nutrient territory. If I go down even lower, I'm not even going to get essential, I'm just going to feel like garbage. You may malnourish to that point.

That's right. So boosting the metabolic rate, improving insulin sensitivity, building muscle sets you up for success. If you don't set yourself up for success, you are 100% gonna result in this hard wall plateau where your body's paired muscle down and then you're really screwed. And by the way, another thing to consider, if you lost 30 pounds and 15 pounds of it was muscle,

from a body fat percentage standpoint, you didn't really go down that much, if at all. In other words, you're a smaller, weaker, because you lost muscle, same flabbiness version of yourself with a slower metabolism. So it's like, uh oh, what do I do now? So that's why it's so important. So, and by the way, all of us as trainers,

we train people for over two decades, I, as an early trainer, did the cut calories and just run your butt off approach in the first half. It wasn't until the second half of my career when I looked back and went, that's not working. People will lose weight, they gain it back. We end up in these really terrible situations where they don't wanna work out anymore.

They can't cut their calories even more. Maybe we should focus on building first. When I did that, my success rate went through the roof. This also, you know, we're not even talking about the psychological aspect of this. Imagine going into this weight loss strategy or journey and instead of being like I'm going to cut all these things, I'm going to eat more protein. I thought I had to cut my calories. Don't worry about that. More of a win. Eat your protein, go to the gym, lift some weights and see if you can get strong and set yourself up. That is a winning strategy

from a psychological standpoint. This is why towards the end of my career it was like, before we cut calories, I'm seeing how much protein you're taking. It's 70 grams a day or 50 grams a day, which was common. I'm gonna have you eat 130 grams of protein a day, eat it first, we're gonna get your fiber from three grams a day to 25. Let's just aim those two things and let's strength train. And in the first two, three months, they wouldn't really lose much weight on the scale,

everything would kind of hover, but we would see this kind of like hardening effect on their body, they would feel more sculpted, more firm. They might lose a couple pounds, although their friends would often comment and say things like, you look like you lost 10 pounds or more,

just because body fat's so voluminous on a pound for pound basis versus muscle. And then we would be in a situation where, I got their metabolism to a wonderful place where, wow, you're eating 2,900 calories a day, now I can bring you down to 2,000 and we can lose 30 pounds. And then you're at 2,000 calories with your success versus what we might have done before which is bringing you down to 1,000 calories a day.

And guess what? You're getting 1,000 calories for the rest of your life. You go anything above that, you're going to gain weight. That's not a very sustainable approach. Speaking of the psychology part, is it an American thing or is it a human nature thing? The rebellious. Like what you're talking about is so true, right? That we have this if you tell a client they can't, they shouldn't, don't, then there's this... I think that's a human thing. Is it a human thing or is it an American thing to be rebellious like that?

I think that's a human thing. I think telling, when someone anticipates that you're going to tell them to eat less because they want to lose weight and then you tell them no, eat more, this will result in better results. I think it takes them by surprise and they don't feel restricted, right? Even though you're still telling them to do something, so there's still an element of I've got to do what I'm told. It's so powerful that I would even correct my clients the way they would communicate stuff. I never, when I catch a client saying things like,

I can't have that, yes you can, yes you can. You don't want to, yeah, you're choosing not to because you know how it makes you feel and you know it doesn't support your goals. And so like, I think it's so powerful to even, if you're a trainer and you're listening to this, is not only is this a better, more appropriate, more successful strategy, but also helping your clients

with the way they communicate to themselves. Because it's one thing to do these things, another thing too, for them to actually take it all in and follow it and then also watch how they talk to themselves, because clients will do that where they're on this plan, they'll be like, oh, I can't have this, or my trainer said this, or that's bad, and you do that,

and you're constantly telling yourself that, it's human nature, I guess, if it's not American, to want to rebel, and it's only a matter of time before they swing the other way and they binge. You know what else happens from this strategy of feeding yourself more with, I'm glad you said that, Justin, earlier, good quality, whole natural foods.

We're not telling you to eat more garbage. That's a terrible strategy. But eat more whole natural foods, focus on protein, strength train, get the metabolism faster. One of the other effects of that is better sleep. What you find with the strength training studies in particular is an improvement in sleep quality

in particular. Now why is that important for fat loss? It's incredibly important for fat loss. There's a few interesting studies done on the subject where they'll take groups of people, put them in the same calorie restriction. One group sleeps five hours a day, the other group sleeps eight hours a day. So it's like poor sleep versus good sleep. And they're both calorie restricted. Both of them will lose, both groups will lose the same weight, but the group with the five hour sleep would lose twice as much muscle, half as much body fat. The body was adapting to the poor, the high stress of the poor sleep by reducing its caloric

demands. This is one of your body's primary ways of adapting to stress is by making itself easier to maintain with a slower metabolism. So that's the same calories, not to mention the the effect it has on appetite and cravings. So they'll do studies also where they'll sleep-deprived people for a day or two. I mean very short, like just one or two nights of sleep and their their ability to avoid hyper palatable foods or sweets or desserts is like significantly diminished. And then of course the anecdote, right?

Where you're up late, you go out with your friends or whatever, like this is typically when the worst decisions are made. All the worst decisions happen then. You know, with food. So sleep is really important. Impulsive. And what we're saying also improves sleep. You know, just being aware of that's such a powerful tool.

I remember the first time that I explained that to Katrina. When you have those cravings, how often it ties back to a poor nights of sleep. And just becoming aware of that helps you, right? Like knowing that, oh, I had a rough night's of sleep. And so here's a day, cause one of the worst things you can do on a day of worst night of sleep,

and then you get behind on calories or nutrients for the day. And then the cravings are just ravenous. It's like, oh my God, you didn't eat breakfast cause you were in a hurry because you didn't sleep very well and then come lunchtime you still haven't had anything and so then you're craving junk right there. So but if you know that, if you know that oh wow when I get poor night's sleep I know the cravings are going to be that much more difficult to deal with, then you do things or you say like oh if I really want that pizza or I really want that thing like I'll have it but I'll have it on Thursday you know I'll have it Friday. Friday we're gonna we're gonna plan a pizza night or have something like, oh, if I really want that pizza, or I really want that thing, like, I'll have it, but I'll have it on Thursday. I'll have it Friday.

Friday, we're gonna plan a pizza night, or have something like that. I can't tell you how many times, just giving myself the permission that I can have that food that I'm craving momentarily, recognizing that I've had poor sleep, and so that's why it feels that way, making sure I'm disciplined to get past that part,

and then that craving passes, and it's like, no, I'm gonna roll, I don't need to have pizza on Friday. Keep going. Now again, to recap, I'll give a a good analogy it would be like you have a car and one of your strategies is to increase the size of the engine so it burns more gasoline. That's exactly what you do when you build muscle through strength training and fuel that muscle by the way that's what we're talking about eating more because you can't just strength train you have to feed the new tissue your body has to

have the building blocks. By the way this is another way to create a deficit so what sometimes happens and I'll say probably a majority but not the great majority like 70% of time when I would have people do this I wouldn't even have to cut calories I wouldn't even have to cut their calories so much later because what would happen is as the metabolism was boosting then the deficit would create a natural deficit. Yeah, and I would see the snowball effect of fat loss. Like, and this typically would take, you know,

maybe two or three months. By two or three months, we would start to see people drop body fat, and we haven't even tried cutting calories. And they're like, how is this possible? We've taught your body to burn more calories on its own. Yeah. And when I would track this with some clients,

this was to the tune of routinely 500 calories a day I could get someone's metabolism faster. In some cases, much more. I mean, I had one young woman, I'll never forget, she was running daily, she was working out like crazy, trying to burn everything, she was cutting her calories, she hired me, dramatically reduced her activity, focused on strength training, getting stronger,

started feeding her more. By the end of that process, it was a year long process, there was so much damage she had done to her activity, focused on strength training, getting stronger, started feeding her more. By the end of that process, it was a year long process, there was so much damage she had done to her body, that she was eating over 1200 calories more than what she was eating before, with far less of the activity, and she was way leaner. Isn't it ironic? I was just thinking, because we brought up the GLP-1,

how we've been seeking this miracle know miracle weight loss like pill that we could have forever and this was like the the big thing that like if we get this then everybody's gonna get healthy and it's all the same problems it's just accelerated right in front of you so that timeline you know it kind of shrinks in terms of like being able to be in a deficit for that long and get to that point where you hit a wall it's like it just happens a lot quicker and then they have to actually you know put the work in that long and get to that point where you hit a wall, it's like it just happens a lot quicker and then they have to actually put the work in that we always try to promote from the very beginning.

Doesn't it feel like, or at least it feels like it feels like this for me, it feels like in our lifetime we will see the magic pill answered. It has to be a muscle pill. And then the other one that we talk about too is the 3D printing and things, right? Like in our lifetime, it does feel like we will reach a point where most can have most things and or you'll be able to take a pill or thing to lose whatever weight or even like even stuff down that they're talking about will actually help build muscle, right? And lose weight simultaneously, right? That's

the, that's the fourth generation. Yeah, that's the fourth generation GLP. Yeah, but you still have to feed. I mean, they're not going to be able to create something that's going to make you build out of thin air. You're still going to have to figure out a way to fuel that. There is no GLP-1 that's going to be effective as anabolic steroids. You could give anabolic steroids to the average person, not have them strength train, and they're not gaining a bunch of muscle.

You still have to do the strength train. You have to still send... Totally. You still have to send the signal. Yeah, but that's building muscle. I mean, most Americans are more concerned, average people, not people listening to this podcast, okay? Most people are just, I need to lose weight. You're not realizing that the muscle is what makes it happen.

Right, exactly. So for that person, it'll feel like it's a magic pill or whatever to solve all that. You know, talking about exercise, I just read this interesting study. They've actually now figured out just how much of an impact the layout of your city has on your activity.

We've had this conversation before. We talked about- Blue zones. Well, not just blue zones, but we talked about- A lot of European cities are like that. Yeah, like how- You can walk everywhere. Like city planning, like how much of an effect

that would have on overall health because daily activities Just from a health forget weight gain weight loss Just from a activity standpoint health standpoint like moving daily Will improve your health dramatically and you don't need to do anything crazy. Just walk a little more our cities have been designed To make walking not not just not convenient, but not necessary at all. In fact, to go anywhere you need to drive, right? You have the whole suburb, you know, where everybody lives here, all the stuff you want, the places you want to go,

or way over here, it makes no sense to walk anywhere. Whereas in the old days, cities were designed with horses, so everything was around you and you had to walk. This isn't quite as related, but I remember seeing some study about, remember when those like scooters came out, the birds and all that and then there there is saying there's a bunch of reports of like

People would be on these and they actually found parts of the city They didn't know existed like all over the place Because it was just you didn't have easy access with your car and like you would like drive by it You wouldn't even notice and it was like bringing about all this new business for these places because of that. Well, talking about the steps, I know you guys aren't paying attention to the series that I've been doing on YouTube,

but the last one that just went up, I talked about how interesting this was for me. So, I mean, I haven't really tracked this diligently since competing days. So I just haven't cared enough to be on it that much. One of the things that was most interesting that I had to do was I had to cut my calories harder than I'd ever had to cut it.

And I had to like go get on a piece of cardio equipment way earlier or way sooner than I ever would before because this has caused us to be so sedentary, the amount of door dash that I probably do. Yes, because I've always had something. Even when I even like I've always had some sort of labor has caused us to be so sedentary, the amount of door dashes that I probably do. Because we're sitting here all day long. Because I've always had something, even when I, even, like I've always had some sort of labor or manual or just moving.

Yeah, you've been training clients. Yeah. You walk. You've not moved this much, there's no way. Yeah, nothing compared to how low this was. And so when I've talked many times on here how I would work a client, right? So when it was for fat loss or getting ready for a show

and I used just steps, right? It's like, okay, you're averaging six thousand then we'll move to eight then ten Well, I found that man for me to even hit eight to ten thousand steps, which is not that crazy No, I had to schedule an hour of Liptical time and getting on there and so I found myself the last couple weeks to continue to see that leaning down process I was having to do that. I'm sure there's other factors too. You like, I mean, I can't imagine how much door that, I mean, I can't tell you the last

time I went to a grocery store. I can't tell you the last time I went to a restaurant. Like I can't tell you the last time between Instacart and door dash. I mean, and that adds like, okay, one time it does. It's only nothing, but when you add it up over weeks, months, years, which has now been since COVID, really for me, was when that switched over, right? Like that became- When we figured out. Yeah, you figured it all out and realized, oh, this is kind of nice and convenient. But then it's now reshaped my life and what my normal activity is. And so now that same formula that I had down to a science

of what leaning down looked like for me has changed again. And I actually, I think this has a lot to do with what happens to a lot of people that have been fit in the past and then they're struggling to get in shape. They don't realize that when they have that job that switched and is different now or their age, or maybe they're not strength training the same way,

but these, all these little factors over a period of time really start to add up. So 8,000 steps will get you about 85 to 90% of the health benefits of walking that you can get from walking. More than that, and it starts to really kind of top off and then you don't get much more except for maybe endurance and stuff like that.

So for most people, about 8,000 steps will give you all the benefits on a daily basis. And this study that I that they did I like this study because what they did is it's a twins study and twins studies are some of my favorite ones because It's hard to control for like just your just a genetic difference. Yeah, like oh you move more anyway And right so this was a twin study and what they found was that for every 1% increase in an area is what they called walk ability that for every 1% increase in an area's what they called walkability resulted in

0.42% increase in neighborhood walking. Okay so when scaled up what does that mean? 55% increase in the walkability of a surrounding neighborhood would increase people's walking by about 23% or about 19 minutes a week for every resident living in that area. In other words, the way that we design cities has a profound impact on overall public health. So this is definitely a, so because there's very few things I believe that public policy, you know, there's few things that public policy can do that'll really make an impact on our health. Oftentimes we just miss the mark, like the food pyramid or whatever, you know spend all this money on these things and it ends up not

helping anybody. But the way we design our cities which is almost entirely controlled by our governments, that if they just made them walk like more convenient to walk than anything where you have little shopping centers and homes and that alone would would cause a profound impact. I'm a fan of the state parks too. you say what I'm a fan of the state parks Yeah, but just where you I know I wonder I wonder there's probably there's got to be some sort of studies on the people that live Like downtown in like high-rises how much fitter they probably are they are average person They're leaner and they're more fit because if you most people are these friends that I have that like have Downtown condos or live downtown

They don't even use their car No, because it's just a pain the ass to find parking that so they literally walk in Uber and they do all and so they got to walk up and down the flights of stairs and use it like so they Have to do with those studies I've seen a couple they control for things like pollution because the side effect of some of these big cities is polio Yeah, but when they control for that like it makes it it makes an impact. It makes it profound I noticed that when I was in Chicago. I just couldn't get beyond the whole concrete jungle thing.

Well, that sucks. You get more Cali burn and activity from walking around, and then you get more carcinogens from breathing those. Yeah, yeah. So you're fucked anyways? No. I think they can organize them in a way where you get both. Where it's cleaner, but it's incurred.

Look at the way that they're designed now. They just need more plants. We live in suburbs, right? Can you get anywhere really where you live by walking? You gotta drive it. You're gonna have to walk like 45 minutes to an hour to get anywhere. So small towns kinda have this.

Where I live is a little bit like this, where you can walk everywhere. I mean, I kinda, yeah, I know you guys make fun of me for being the boondocks but like I always plotted out where I was next to like some trailer National Park that I could well you got that yeah you're really good about that going outdoor. I love that. I just remember visiting my family in Sicily these are old towns some of the streets are so small that you can't even drive a car through and I remember

going to the grocery store with like my old aunt, she passed away, but at the time she was like 80. And man, that woman would walk, and we'd go uphill, and she'd be carrying groceries, and going upstairs to her little apartment. And I was like, I'm 13, I'm trying to follow her, and I'm tired. And my dad's like, yeah, she does it every day.

It's just the- I mean, that's one of the number one things that they've teased out for the Blue Zones, as far as why they're healthier. Because they have different diets, there's different parts of the, but one of the things that things that they've teased out for the Blue Zones as far as why they're healthier. Because they have different diets, there's different parts of the, but one of the things that's common is community and moving around and like, yeah.

In Okinawa, there are many homes, like the older houses, the more traditional houses, where they don't even have chairs. So the old people, the old, like their 80s, 90s or so, they go down on the floor to eat and come back up. So it's almost like if you wanna maintain mobility and health in your house, you could probably make a big difference by just the way you organize your house.

I wonder what their arthritis... Way less. Yeah, right? I mean, you can't do that. I mean, I don't know, are you gonna get rid of chairs though? I don't know if I'd wanna do that. Not even that, it doesn't even have to be like, because I think for me personally

One of the one of the biggest changes health if you think longevity health wise I ever made was that Two year stent of mobility that I went on Yeah That now has made made it very easy for me to sit in a squat position So I don't it's not like I don't use chairs and couches at my house Of course I do but there's many times where I'm down playing with my son and I choose to do that in a squatted position comfortably. And so there's gotta be some great carryover and long-term health benefits to doing that.

I wouldn't have that had I not put that time in during that period of time. And so now it's cool that, and it happens all the time, where we're down, we're playing, and it's actually comfortable for me to sit down in that position. You just reminded me of the first time we went to Ben Greenfield's house. Oh God, we sat in a chair like that? He stood up. See that to me is ridiculous.

Yeah no he went he was over, he was perched. He had a chair, he didn't sit in a chair. He stood on it and then squatted down like a vulture. I almost wanted to feed him like seeds or something. Right in front of us while he was eating. Podcasting like this. Anyways I got a bone to pick with you guys. So yesterday, at the end of the day, okay, we're done, we recorded like two or three episodes. I'm doing this right here. I cannot wait for the YouTube channel to see this.

Okay, and I'm like going like this, I'm like, thank god we have it recorded. So yeah, so your new nickname, what is it? Like, two-faced mustache? No, I don't know. We get our beards done in our haircut on Mondays from Vicky from Vicky and I mean she was in a hurry when we've she been with us for I heard that you guys went on a big old deep spiritual Talk, that's why that's probably what I said. So that's your Yeah, I had in so what the problem is you distract Vicky did I've learned this and I was so mad at you guys for not

Telling me that I realized you see one half And so what the problem is just track Vicky did I've learned this and I was so mad at you guys for not telling Me that I realized you see one half He's more shaved on my side he's growing out and like that's just the shadow That's what I figured too cuz Vicky actually did my she's like I'm gonna leave the beard a little bit longer. I'm like, okay She's leaving She's trying to do while he's all wonky Meanwhile, he's all wonky. The whole time I do the podcast, nobody told me. Oh my god.

It's like having some in your teeth all day. I told Katrina she'd die laughing. I hope, I really hope the people on YouTube catch it before this airs. It'd be so, I can't wait to watch that episode go live and see it's going to be the best. Because I was literally going like this, and I was feeling it.

I'm like, that feels kind of weird. This is kind of odd. Yeah, I kind of started pulling on it. And I looked at my phone. I'm like, oh, so. Note to self, don't just scratch your hairstylist. At least she didn't give you just one in the middle. That would have been real obvious. Well, you guys would have seen my hair. I blame Dylan and Doug. Note to self One in the middle

You guys I blame Dylan and They have a different angle There's their job to make sure it's really good you'll say I gotta tell you the funniest story ever though, so Like yesterday to we're on this group threat you me Adam Doug, you know have our own thing We talk trash on stuff right we had this discussion about the drone and so Sal like you texted this this image you're like messing with us you go dude one's right over my house like you guys check it out zoom in and so we zoom in and you know it's this gag it's the guy that's the the black guy Oh, that's what that was

Yes, Susie It's the dude with the big yes. Oh my god. Take the big dick black guy. Oh my god Well, I didn't even know that. Oh, okay. So I I'm like this is a great joke. Oh Now I see it now that I know No, bro, that's cuz I didn't you know what I did do. I didn't keep doing this I did it one time and I'm stupid. I'm still Charlie and then he's like, oh there's a cannon. I'm okay I'm all trying to see the camera It's just a normal drone. Oh my god My house now

Normal and I'm just looking at it and staring at it way too long. I'm like bro there's a drone over my house now. Bro I can't believe it. It's totally normal and I'm just looking at it and staring at it way too long. I didn't even know that. Yeah, yeah so okay well I guess you're not alone because I sent this to my friends from Chicago and so there's a group of three other guys that they're all like youth pastors and like. No, no.

Oh no, that's great. Yes, but they're hilarious, they're hilarious. So my friends we shoot the shit and so I just immediately texted that to them. And I got a few responses. But my one friend, Eddie, responding. He's just like, no way. No way.

He was gullible. He thought that. Yes, he thought for real that I had one of those drones over my house. And so he, without even doing anything, sends it to his entire family nieces My daughter I Can't wait to send to my buddies. I had no idea. That's what that was. Yeah, I'm sending it

Gift that guy's famous. How many times he showed up? Okay, so surprise so this other guy's like sorry buddy many times he showed up? Okay, so surprised. So this other guy is like, sorry everybody. I'm sending it right now. To my buddies. I had no idea this would have happened. You know the guy shit head Steve, the meme guy? Yeah. Yeah. So he was selling this Puzzle with like Santa Claus. Oh, and you build it? You build it and then it's that black guy with the... so I bought bought that for him I'm gonna give it for Christmas. Oh, yeah, that goes. Yeah

And I'm really tight with his family. So I don't know if I'm gonna be like ex-communicated Sorry guys, sorry about that my bad. I can't believe you didn't see I didn't know no wonder you didn't comment I'm like Adams because you have to really you have to you have to zoom multiple times That's why it's so fun And so when I first zoom just a little bit you can't tell what it is You gotta get especially if you don't know the what you're I mean now you told me I drone and then it's there it is Yeah, I had to like keep zoning So my always

All the things like whenever there's something trending they always do that to. And so like we do it a lot in like basketball news, like, oh shit, they traded Curry. You see then you open it up. Big black dick. I got it. Bullshit. Ah, you got me again. Got me again.

That's enough. That's enough. All right, hey, I gotta show you guys something. I went on BrainFM's website. So this is one of our partners. Dylan, if you could pull up this picture. They did it, fMRI. Okay, none of these tricks?

No, this is not that it's gonna come up That's fMRI imaging from a person's brain and blood flow with Regular pink noise which what's pink noise? I don't know what pink noise. I know what white I remember trying to I don't know what pink noise. I know what white I remember trying to emulate it night Pink noise what will you consider like normal and like what like it's I don't white noises. What's pink noise? That's a good one So anyway pink noise then music and then brain FM Wow look at the difference in blood flow to the frontal lobe To the hippocampus you guys know where all those parts of the brain are, right? Wow, yeah, in front of your brain there. Yes, there you go.

So, brain FM, for people who don't know, it's music, but layered underneath it, and I don't, they call it neural something, right? The sounds that they put in there get your brain to operate in different states of what you would see in brain wave studies, right? So focus, sleep, they can actually get your brain to focus or get your brain to relax through these sounds.

Brain FM has this patented technology, nobody else has it. They have FMRI studies now. Interesting, PINK noise is the sound that contains audible frequencies but with more power in the lower frequencies. Okay. Pink noise it can help you sleep or work by filtering out distracting sounds like people talk. Oh so they compared it to a noise that helps you sleep. So it's similar to white noise though. That's what white noise, I would have described white noise is that right? Yeah, look at that. Yeah, so that was

not fMRI is Watching the brain in real time and that was tracking the race of the blood flow is really up because There was another company that I don't remember the name of the company, but they just developed This technology that they're trying to mimic what they did in the matrix where you could learn skills by basically wearing this kind of prodding device like electrodes that like kind of stimulate the brain in a certain pattern and Apparently it's like 33% more retention in terms of the skill just by using it So it's not like it's an immediate right you actually have to go perform the skill but then you like get these electrodes to kind of you know

more and you retain it at like a higher rate which is interesting you know this you know why you'll never be able to I don't say never but why it would be so difficult to have like a matrix style where you plug in remember he plugged it in he's like oh I know kung fu now yeah because there's a the feedback from the brain goes back and forth like you think of something you do it but then doing something also gives feedback to the brain so it's like the whole body is an extension of the brain essentially. So just try and separate the two is a very complicated. Well you're just the muscular side too right you're doing CNS that way right?

You're in the central nervous system. Well yeah the muscles aren't stronger but my point is... Not even stronger they don't even they haven't even learned the patterns to do that. Well that's the muscles aren't stronger. But my point is- Not only are you stronger, they haven't even learned the patterns to do that. Well that's the brain that learns the patterns. But my point is that the way that it works is there's feedback going back and forth. So doing the movement also trains the brain and the brain trains the body as well.

You can't just do it from a brain side, that's what I'm saying. It's a complicated type issue. I shared that to you guys, that thread, or that guy Jake, I forget his last name, but I'm saying. It's a complicated type issue. I shared that to you guys, that thread or that guy Jake, I forget his last name, but I follow his. He does all the news for fitness. And you see all the AI tools in the fitness.

He did all the top AI tools in fitness in 2024. And one of them, I thought the interesting one was the running pants that were built in. Like almost like knee braces. But they add power to your weird. So it was like mechanized. So that way you're walking faster. Yeah. Why have you ever worn one of those big braces before? Yeah. But the knee brace, this is this, I think it, it aids. Well, I know, but I mean, it looks like it's just like wearing one of those with an aided like, you know,

motor in it. Right. So it supports it be kind of weird Right. That's like the commercial version because I've seen some of these other robotic Companies where they've actually built like full-on You can lift like Twice the amount of weight that you could without it. That's coming Is that like a real thing for like factory workers and so that to be able to do that? I mean you're running up the robots are gonna end up doing that at the same time, right? By the time you get these exoskeletons, you're gonna end up, the robots are gonna end up doing that at the same time, right?

By the time you get these exoskeletons, you'll have real robots that'll be doing it. It makes me think of, what's a sci-fi movie with that? Alien, remember Alien? When she gets in the big machine? You're still not watching Silo, huh? No. Well, you're such a sci-fi dork.

Why would you watch that? I'm actually ashamed of you. I'm not even a sci-fi. You're not gonna get me to do anything that would make me feel terrible. We tried this with Game of Thrones. That's how you get it to do it. We tried it's I'm not even I'm not even a side. I get me to do anything I'm not even we tried to not game of drugs Come on, we just talked about this with the beginning of the episode He's got to tell me what not the watch it a year from now dude, but it's irrelevant You'll like it because the science is actually here

I mean, yeah How do you how do you how do you sci-fi guys describe that when it's like it's a good sci-fi because not only is the science fiction Is realistic, but then it's like it's a good sci-fi because not only is the science fiction is realistic But then it also like these these well And then also I think these parallels to like how we organize our society like the way they organize their own little religion And like you know how they keep control and power like the little mini government that they build within the side behind the curtains of like What we suspect you know how the power dynamic is you know with government. This is on what, Apple? What's the Apple?

Yeah, I think it is. That's why I don't have that. I mean, you never watch movies. I already have so many. Really? Yeah, I pay for them. Too expensive, huh? No, I mean, maybe.

I feel like I pay for so many of them and I watch like two of them anyway. $10,000 on DoorDash, but you can't spend $999. I eat it. $999 for a movie. I want you to watch this. You dig it. You know, it's totally like a show that you would like. That's why I thought, I mean, again, Katrina is definitely not sci-fi. She's into it. It's got a good a really good story

There's great actors in it. So another one. Here's one I want you guys to watch you I know you like this because you watch the other trash TV one that you love is blind Yes, the best one yet the best If you like love is blind that trash kind of TV, the best one out, Later Dater. What's that? It is just like Love is Blind, but it's for like, well it's not Love is Blind because they meet each other. It's more like one of the dating ones, but it's for seniors.

But here's why I think it's so good, because Katrina and I were trying to, we were dying. Like what do you mean by seniors, like 60 year olds? Yes, 60 and above. Okay. Yeah, there's a couple 56, I think 56 is the youngest. Most have been divorced once or twice, widows, you name it. The thing, and so anyways,

her and I binged, it was so good. It was so funny, so entertaining. And we're like, why is this so much better than all the other ones? And I think of, I think it's because of how authentic and real it is. You know what you get with some of the 20 year olds? Yeah, they're stupid.

Fluff. Well, and some of them are like chasing the attention. They want the attention. If you're like 60, you don't even know how to use. They're on their dates trying to give each other their phone number. They can't fucking figure it out. They're taking a picture of each other's phone.

Yeah, yeah. They're taking a picture of each other. Clap on. They're taking it by day. They are not looking for Instagram fame or nothing like that out of this. They literally genuinely want to meet somebody to spend the back half of their life with and they're going through this whole process And so that you watch it. It's really good. It's really it's done. It's done. We'll be in later data. Yeah, it's called

all our health problems But they got all different Characters on there a review and I think that's why it's so good Katrina and I were like Why is this so much better than the other ones? And I'm like, you know why? Because there's always a few people in the other ones that you just get this like,

oh, they're here to get their 15 minutes of fame or they're trying to use this to catapult their acting career. It's like, you get, I think the younger generation, they're privy to like how that could help with their social media presence. That's why I like the love on the spectrum ones. Yeah. Yeah, it was very authentic. I think the genuine, you know, it's like it was like endearing watch later data You guys will I promise you I tell you the time I did my dad did that early days when the smartphones came out

Like you took a picture and he would took a picture of my phone to get Hold the hold it steady. Hold it steady. I got a glare. I guess that's one way to do it. Oh, shit. Making it work. That's so funny. Hey, so I want to, you guys remember

Joy Swole, our buddy back from back in the day? Oh, Jesus, buddy. This is my favorite guy. He's become like this, this like, One of the only, I think, five or four people that have ever blocked me. He still blocked you, huh? He still, yeah. He blocked me. He still blocked you, huh? We still block and unblock me. So he's now like the he's like this like

Good guy. Well first on him. He wasn't he like I mean he was going into gyms and be like stop bullying He's like you think it's authentic or you know, of course not social media chase I mean he was on he was he was part of the shreds crew early on and part of all those guys that were Doctor and photos and shit like that and it was a smart pivot It was a smart pivot that he did and he's I miss the days where they came in with their entourage at the like fitness Conventions they remember that when they had like I was that I went to the Olympia this god this was Ten years ago. It was a long time ago It was like I was close to ten years ago when I went to that Olympia by myself

and I remember I hadn't been to something like that in a long time and I showed up and I didn't even know like what shreds or those guys were anything like that and I remember seeing I believe was it Ronnie Coleman or Cutler it was one of the big big Olympians Yeah, yeah, I remember you talking about the big name bodybuilders had a booth Maybe like five or six people waiting in line talk to him But then there was the shreds crew and Joey Swole and all those guys were there and there was a line around David Fizzik Picture banners of themselves like from the floor to the ceiling tall was massive

They had like a whole entourage that came with them, their own camera crew. They were the first ones to figure out, had to leverage social media, as well as they did. I'm pretty sure they got the entire idea from Jersey Shore. Oh, the whole, the way they looked, you know that? All of it. Yeah.

You think so? Yeah, I mean, think about it. I mean, it's really a, I mean, MLM marketing has been around forever. It's just they were smart. They just adapted it to social media. Exactly, they just brought it to Instagram. And then like, and magazine, doctoring photos,

that's been around forever. So they were just clever enough to use that medium and to ride the wave of the platform growing. Speaking of riding the wave and huge anomalies like that, I don't know if you were bringing up anything else about Joey swell But you guys have you guys you guys know who Ryan's world is No, yeah for that. He's the he's the kid who was famous for opening the his playing with his toys

Oh, yeah started at three years. Oh, yeah. Yeah. Yeah. Yeah. He's uh, how old is he? I put it up there Yeah, these are nine or twelve now. No, is he nine years old now? This is the one everybody references like I could have just made millions opening He started at three years old. He's like not he's nine or twelve. Yeah, I wrote nine, but he might be twelve I think yeah, it says nine years later. So he's twelve. Yeah. Okay. There we go. He's twelve So he's twelve now and I think last year he clipped it like thirty six million dollars He started his opening present now you like I mean he's done so much now like he does collaborations where he's designed his own toys now I'm like all these companies of but I mean it started off his parent

He wanted his he wanted his parents to record him What a trip while he kind of reviewed his toys and it started at like three years old and I think his first year I think he I think he cleared like a couple million dollars his first year Then it was like seven and eleven and twelve now. He's doing like thirty He's got good parents that really help him you know because that's a lot of money for a kid You know I mean that could go real bad. I don't know I thought before they're 18 it goes to the parents It does but you still with that notoriety and that cuz he sure he gets recognized I mean, that's what I would be more worried about is the attention more than the money He wouldn't even know what the fuck to do with the money at that age That age and if you're good parents, you probably don't worry. I'm not my kid

I wouldn't let them get famous like that on YouTube. No way. Yeah, I don't think so either No, but what do you do with that? What do you do with that as a young kid with that kind of notoriety and that kind, you know That kind of false love follow. I mean it's no crash, you know, it's it's not like it's new Yeah, we've seen this with child stars. We've seen it with all your kids that were famous on commercials and TV and then remained in television. I mean, what, 95% of them were all fucked up?

Are any of them not on drugs or been in rehab 10 times? Terrible. Yeah, so it's just the same thing. So I don't think I would. Speaking of success, I just't think I would speaking of success I just read up about fury. Did you do you want to trip off this Forbes did an article? Oh, why do you have to bring this? I know this was a missed opportunity from you Adam This is actually what made me start doing this was yeah watching V ori and then scratching our heads going like wait a second

We don't need revenue from partners and sponsorship. Why don't we take shares in company instead? And then that began, it was because of Viori. Viori was the first company that I watched right before our eyes work with us first and then turn into a billion dollar company. Huge. Remember in 2021, they got $400 million in venture funding by softback investment advisor and which value I like what 4.2 at the time or billion or dollars and they're halfway

To their goal of opening a hundred stores by 2026 Wow. Yeah, dude Yeah, that's I mean they're obviously they sell most of the stuff online. Uh-huh, but that is just Incredible. I remember we first unbelievable how many stores they have when we work with them well it's so impressive they only had like two it's a few yeah we grand opened a couple of they only had two or three which one was it that we went to was it in Sunita huh? it's Sunita was one is their home base that's their first one and then I don't know what their second one was I think they had one more SoCal then they came

up this way they're in the Hamptons now I'm trying to work on a deal where we go over to the Hamptons and go work'm trying to work on a deal where we go over to the Hamptons and go work with them. I've never been there. I've never been there either. What is the Hamptons? Just like a nice area? We're on the coast.

Yeah, I know that, but what is it? It's like the East Coast version of Malibu. Malibu, yeah. So just like that. We're all the Uber rich, Liv, and it's all- And they call it The Hamptons. Yeah, yeah. That's the name of it.

Yeah, it's like Malibu. Pull up pictures though. I wanna see what that looks like. You've never seen them? No, it was that like the shingles, you know who has a place I like that. I like that Dave Portnoy. Oh Has a place over there or Nantucket, which is Nantucket? Hamptons, they're all that's old money, right? Because it's these posts Mostly I think anybody who owns property on the coast these days has to be old by the 50 million dollar In New York I think anybody who owns property on the coast these days has to be old buddy. Who the fuck is buying a $50 million property?

Or anybody working in New York that's huge. Unless you're Ryan's world, who can afford to buy it? He can't afford it anyway. Ryan's world, yeah, he'll be there. Will he? He won't be able to afford a house there. Of course he will. What?

Bro, he's making $36 million a year. Of course you could afford a place there. Really? Okay, so I thought, so I don't know anything about it other than like super uber-rich celebrities. Well it's not billions of dollars, but it's... Oh wow, look at that. Yeah, 50 to 100 million dollar places. Oh, that's gorgeous. Look at that.

I like that style. I like the East Coast style of mansions better than West Coast, that like older, you know what I mean? Well yeah, they have way more history. Yeah, it looks really good. Wow, that's 150 million dollar house right there. Yeah, I mean look I mean, that's a that's a crazy one. Look at that property I mean you can find them for like 30 50 million. You've looked wasn't that What was that one weekend at Bernie's that was the one that like crazy part about all these is like you you you literally have To have throw away money because it's

Let's say you had the money to buy that right then your taxes on it yeah like so but I mean so let's say you you found not 150 that's a little ridiculous say 50 million dollars you bought one for 50 million dollars the property taxes alone you would have to live there 50 percent of the time to justify spending because you could go rent that 150 million dollar house for weeks at a time, as much as you want throughout the year. So let's say we had a place, or that we traveled there all the time, and it's one of your favorite places to go,

and five times a year, name a place you could travel to five times a year to, probably never. But let's pretend you go five times a year and you stay two weeks at a time. So 10 weeks out of the year, you could rent that $150 million place for, I don't know, do the math, a few hundred thousand dollars, few hundred thousand dollars, and you could do that $150 million place for, I don't know, do the math, a few hundred thousand dollars. A few hundred thousand dollars,

and you could do that every single year at a place like that with no other overhead other than you renting the place and you get to stay there whenever you want, to own it would cost you more, and that's not including the loan, the upkeep, all the other bullshit, property taxes alone. So it's like so hard to-

How often do you think about this kind of stuff? All the time. Yeah, I'm ready to get out. I do all the math all the time. I mean, that's actually one of my favorite things to do is to- Well, I don't think they're renting those out. So it's like so often you think about this kind of stuff I mean that's what actually one of my favorite things to do is I get on Zillow and Redfin and I'm always watching really yeah, I'm always watching the market all over and especially places like that Wish you got us in the fury on my first Maybe we'd have a place to have it then. Maybe we'd have a place to have it then. That would be okay. I got a study for you guys that...

Okay, do you guys like it when I bring up studies where you ask the question afterwards, like, who the hell needed to study that? Why did they need to know? Oh, yeah. So I've already set you guys up, okay? So they did a study on the things that increase the likelihood that people, or particularly men, will have sex with a robot.

Okay, so what are the factors that will increase men's likelihood to have sex with a robot? Okay, so would like job, would their type of job matter? Would their type of frame? I mean, what do you think? Okay, so I think- Think of a guy, think of men. What is the one thing that's gonna make them

most likely to have sex with a robot? Socially awkward, a job where they don't have time. It's even more obvious than that. Oh, really? Just like, just like, just like horny. They did a study on that. That's it? The title of, listen. That's it?

Yes! That's the quali, that's the quali, that's the qualifier? Listen to the title. Being horny increases the likelihood that man will sleep with robots. Who spends money on these studies? Like, do you really, can you believe they made, they did a study like this? Yeah, it's pretty funny. So apparently if you're horny you're more likely to have sex with a robot. Well that's of course. I would have never thought that. I know what you're talking about, the robot's

looks or anything? Of course. The study from researchers at Concordia University. I feel like that's like a massive troll from some senior project. Yeah, they want an easy A. Your buddies are like, yeah I got an idea. You know what we'll study? This is what we'll study. It's not real. Men most likely to have sex with robots. It's survey based, I imagine. Yeah, yeah, I think they had some surveys.

Didn't they try this in a brothel somewhere? Where? Yeah, there was like a brothel where they were trying robots. Were they? Yeah. Really? Look it up, Dylan.

What do you want them to do? That's Doug's computer. Doug's gonna be smiling when he's back. Let's add a few more. You know what, hey, why are you looking that up? Really look it up Dylan Let's add a few more Robots yeah, we all are curious Let's see if we find because I'm pretty sure that happened that they had robots. Yeah Can someone tell me why he's looking that out? Who's that? Who's the snow and wizard vase? I really want to know Yeah, that was me. So you always have the ones like that. No bring them up. Why? Yeah. Oh, it's sex dog How do I bring it up? I don't know. Oh, yeah. Well, we have sex doll brothels dolls. I guess of course that is weird I don't know man. Anyways, give me this give me this snow and snow

So what do you guys think it is? I guess I could just tell you this snow in yes Is there even I don't even know there's a fastest pure Asbestos they were putting straight up asbestos. Yeah on the ground. They were like in the air Snow all thing was asbestos. Oh That's how much we knew back then. Oh my god, dude. There was a town Wow, Berlin has one they call it a cyber brothel It's a first AI brothel using virtual reality sex dolls, dude Have you guys seen Justin? You'll like this? Yeah

Just salad won't care that much. But have you guys seen that? Yes, the AI pitching machine that they have now then haven't pitching machines been around forever, bro. This is so cool It's just it's an arm that so it's it's it's a hole just a it's an arm that so it's a hole okay that the ball just so the how the pitching machine to the average person as far as the mechanics of it regular machine but what I see as a batter is a projection of a virtual real pitcher so like ver landers up there pitch Nolan Ryan's pitching and it's him and then it actually will throw his pitches and it'll show his wind up. Release it right at the right time.

Yeah, so the virtual thing shows his wind up and then it goes and then when it releases it comes right, oh here it is. Is it right here? Yeah, right here. Wow. Thank you Dylan for finding that for me. So I don't have to try and describe it anymore.

And does it do different pitches? Oh yeah, it does different pitches, different pitchers. So you load it with- So you can train with different pitchers. So the eight, yeah, the eight, exactly. So if you're, let's say you're a baseball player and you know you're gonna go face a, you know, a left-handed side arm throw in pitcher,

you put, I mean, one of the best in the game, you put him out there and then they're looking at that. This may be another one of those democratizing elements in the sport, right? If you can literally sit there and map out like your opponent's movements into the tee That's a huge advantage. Wow, not cool. That's really I thought I saw this other thing I just I mean I'm so fascinated by like the the highest level like you got on that stuff pros, right?

So I saw somebody did this thing and I've watched Before a game that you don't catch us on TV, but if you're live and you see like Steph Curry Steph Curry will walk around the court. He just makes everything and he'll he'll drop the ball All all over a basketball court. This is to find the dead spot Yes, and he looks for dead spots in the court So he knows so he knows when he's handling and dribbling stuff like that to watch out for that So I've known that for a while because I've been a big warrior fan, I've seen that forever and I'm like,

dang, that's crazy, the level of like practice and thought that he puts into the game. Just like I've told you guys the stories of Dennis Rodman, he used to count the spins off the bounce from a rebound, that's why he was so good at rebounding, stuff like that. So he does things like that. John Stockton is the all-time leader in steals by a long shot, like killer rate.

And so he used to do the same thing up and down the court where he dribble and final a dead spots. And, but he then would make a mental note of that. And then he would wait until the opposing team was around that spot. And he knew that he could attack and go in and swipe because the ball would, would die a little bit in their dribble. And that, and I thought that was so brilliant. Interesting. Isn't that crazy? Wow. That's super cool. Talk about the level of like like measuring and mastering the game. Well just the math and the, yes, that goes on and the

awareness is just absolutely insane. It's so cool. Yeah. Yeah, that's so cool and I thought that AI machine was so cool too. Super neat. Probotics have tremendous health benefits not just for digestion, they can also help your mind. They've been showed Super neat. And if you go through our link, you'll get a discount. Go to seed.com forward slash mind pump, use the code 25 mind pump, and get 25% off your first month's order of Seeds Daily Symbiotic. All right, back to the show. This portion of the podcast where we answer questions is brought to you by the webinars Adam and I do

for coaches and trainers. Go to trainerwebinar.com, sign up. The next one is January 7th. This is where we teach trainers and coaches how to leverage the new year for their business. Our first question is from Josiah Heats. Is going for a point seven grams of protein per pound of ideal body weight good enough for a cut? It is. The data will show that this is good enough. Go to one. Yeah I would say one. You know there's probably... Not only that but it's like so I think this is so interesting because we get this a lot,

where we get into debates with people where they, you know, oh, Huberman said this, and we heard this, like, dude, whatever your goal weight is, doesn't matter if you're trying to build, lose weight, whatever your goal weight is that you wanna be at, okay? One to one. Easy.

It's such a easy thing to measure and track. You don't gotta bring out your calculator. Yeah, you don't have to bring out exactly, I'm gonna do.75. I think.75. Why? Yeah. And if you fall a little short

and you land somewhere at.7, you'll be okay. It's just not ideal, it's not optimal. Optimal is gonna be above that. Well, there's also data that shows that there may be, not always, maybe not, but also may be some benefit to going even higher. Yeah, up to 1.5. Yeah.

In a cut. For a kind of muscle preserving effect. I mean, you won't go wrong with it, but in our experience, just to back you up, Adam, as a trainer, people would miss. Even my most consistent clients would miss a couple days a week. And protein isn't something that you store like fat or carbohydrates with glycogen.

You need to hit it every single day. The day you miss it, you don't get carryover from yesterday because you had more protein. You had to go backwards. Yeah, so aiming for one or one and a half like and you fall just short, you're always gonna hit that kind of cutoff. So, and plus it's easy, you're right, it's easy math.

Like you tell someone, okay, you wanna weigh 150 pounds, go 0.7 grams. Can you come up with that number right off the bat? I know, that's easy math. You tell someone, okay, you want to weigh 150 pounds, go.7 grams. Can you come up with that number right off the bat? I know, that's why I've always taught people when I argue this with this that are like, well, technically it's 2.2 for every lean pound of body mass you have. It's like, I never had a client that was busting

a calculator out, trying to figure that math out every time they had a meal. It's just like, hey, what's your goal? Are we trying to lose weight? We're trying to build, whatever it is, where would you like to go with the square root of carbs? And on this, this is not easy to do consistently. So if you're watching listening, you've never done this Consistently, this is hard

Like if you're a if you're a woman and let's say you want to weigh 140 pounds or 130 pounds That's hard to do every single day from whole food. It is difficult to hit 130 to 140 grams of protein every single day for a woman who wants to weigh that much day in and day out from whole natural foods. For men, obviously, typically it's around 170, 180, sometimes higher. It's not easy to do, so my advice with this is to eat it first. Whatever your meal is, you look at your meal and let's say you know you need to hit 150 grams of protein. So it's 50 grams of you need to eat 100, let's say you need to hit 150 grams of protein.

So it's 50 grams of protein, breakfast, lunch, and dinner. Eat the protein first because you can't miss this. If you miss this, then you get less results. Whereas if you miss carbs and fats a little bit, not that big of a deal, eat it first. Otherwise, it's gonna be very difficult and you'll miss. And like I said, this was the hardest thing for my clients, even my most consistent clients, this was the hardest thing for my clients, even my most consistent clients,

this was the hardest thing for them to hit. Yep. The next question is from underscore Chelsea. Just lost 60 pounds and looking to lose 40 more and I feel stuck during the holidays. Suggestions. Stop trying to lose weight during the holidays. Make it a reverse diet and build and set yourself up

for the post holidays. Like, I, you know, there's two ways to approach the holidays. One is to counter the meals and I'm gonna have some celebrations and hang out with friends and family. So I'm gonna really buckle down and get more strict and potentially, I don't know,

take away some of my quality of life or reduce the enjoyment I could potentially have at Christmas Eve or New Year's or whatever. Or I could lean into it. I or New Year's or whatever, or I could lean into it. I'm going to eat a little more anyway. I'm going to hit my protein intake. You know what I'm going to do for the holiday season?

You might fight it. It's just silly. I'm going to build. I'm going to build during the holiday season. Then come January, I'll be psyched and I'll have a faster metabolism. I'll be stronger. Then I'll start the cut then. This strategy I started doing towards the later half of my career,

and it was so much more effective for my clients to do this. Well, we talk a lot about, we're very pro mini cuts and mini bulks. And so I was heading into Thanksgiving in the middle of this cut that I've been doing for the MindPump TV YouTube channel. And it was like, this is perfect. I've already been in a three week cut. Thanksgiving was two or three days away

Yeah, I could keep cutting trying to get a little bit more or I go, you know what? I've been in this deficit for three weeks I'm gonna wait until Chris or until Thanksgiving and Thanksgiving is gonna be the beginning of my reverse diet And so use the momentum naturally of the... And that's the thing too is like the holiday, I mean, are the holidays like, do you need to eat, eat a bunch every single day or is it normally a couple days, right? You have Thanksgiving day, you have Christmas Eve, probably a lot of people do eat days, Christmas Day, dinners. Yeah. So, so why not run a cut during the days that you wouldn't be needing to schedule a dinner

or holiday like something like that and then when you have when the dinner is coming up or you know whatever the thing is that you do traditionally that is would put you in a kind of a calorie surplus then reverse and go into a mini a mini bulk for say that just that week and then go back to your cut yeah so you don't need to it doesn't need to be like this long cut, this long bulk. It's like run a deficit heading into that day because that'll actually serve you because part of the fat loss process

isn't just you're in a calorie deficit. You also deplete all your glycogen stores. And so the initial high calorie spike is actually loading that back up. You'll give you great workout Yes, you'll feel feel really in fact You'll probably look better feel better initially right after that where you get in trouble is when that one day turns into five days Or a season yeah, right and you keep doing it you keep doing it

You know it used to take so when I get ready for a show It actually would take three days of loading before I could like before the what we call over spillage part would happen. In other words, let's say and I'll use just kind of generic numbers for the person like a cut is 2500 calories and I'd be cutting at 2500 calories. 25 stay, stay, stay, stay there. Okay, getting ready for peak week what we call so getting ready for the show. So seven days, then I'd have to go to 3,000, 3,500, 4,000, 4,500, hold that for two days, and then I would be

completely filled out. If I just had one day of high calories, it wasn't even enough to fill me all the way up. So it's a while before you start to tip over the other direction. You're referring to, for people who aren't familiar, glycogen holds on to water, it's what gives your muscles hydration, that fullness. When you cut the other direction. You're referring to, for people who aren't familiar, glycogen holds onto water. It's what gives your muscles hydration, that fullness. When you cut your calories, especially when you cut carbohydrates, you get this flat look to your muscles, which actually can make you feel more flabby. You're lighter on the scale, so some people don't care, but the way you look, because

you're on stage, nobody weighs you on stage, it's about how you look. Your muscles look smaller and flatter, and so what you're trying to do is go into the show with your muscles looking rounder and full flatter, and so what you're trying to do is go into the show with your muscles looking rounder and fuller, and so it would take you three days or so. Just to load up. And the point of me bringing that up, more so than even the aesthetic point of that,

is that you're not one day of eating high, high calorie, especially if you came from a cut for a week or two weeks or three weeks. You're not causing that much down. You're not putting body fat on. You're not. Even having a big 5,000 fat on you're not you're even having a big 5,000 calorie day which is probably a lot for most people is not putting body fat on if you're coming out of a cut You're coming if you've been in a low calories for extended period of time

So that's how I would use the holidays is I would cut leading into those days and then enjoy those days again still give Myself boundaries like hey gotta go eat that. If I want to enjoy my aunt's pie or my mom's famous stuffing, I'm gonna do those things, but I'm gonna go get my protein first. So I'm gonna go hit my protein target so I know I give my body what it needs to sustain the muscle that I worked so hard to build. And then, okay, I'm gonna enjoy the stuffing, enjoy the pie. Oh, wow, I overate 5,000 calories, but you'll be fine next day. You'll be fine if you go back to a balanced diet. Our next question is from Preachman underscore Joe. Now having experienced weightlifting, is it best to

lift on how I feel or stick with a program? It depends. You got to know yourself. Okay, so I have a lot of experience working on. I've been doing it for years and years and years and years and years. Sometimes it's better for me to follow a program because my tendency is to overdo it and if in the program it says This week is a D load these are your days off and I follow the program Then I'll do what I'm supposed to and take those days off Whereas if I just listen to quote unquote how I feel how I feel is oftentimes. I want to do more It's pretty misleading

Yeah So it depends on you like you got to know your tendencies. If your tendency is to overdo it or not go to the gym because you just don't feel like going then you might be better off just following a well planned program. Now if you're really good and in tune your body and you can listen to your body and you're not somebody that's gonna you know not do the right thing because you're you're pushing yourself in the wrong direction, then listen to your body.

Now, that being said, listening to your body should be, is very important when the sounds get, when the signs get really loud. There still has to be structure there though. Yeah. You know, cause I mean, at a certain point, I wanna make sure, like, I'm always kind of like cross-checking what I haven't done in a long time,

or like if my programming is You know devoid of something that I need to address And so half the time if I'm not running a program, it's really like I'm experimenting to Create a program, you know, and it's like something I'm trying to figure out How can I address one of these things that always tends to drop off and a lot of people don't do how can we introduce this? one of these things that always tends to drop off and a lot of people don't do. How can we introduce this to further strengthen them and improve some aspect of mobility, strength, power,

endurance, one of those factors that I'm trying to seek? So I think this really depends on where you're currently at in your journey. So for example, I just came off the three month thing that we documented on YouTube. During that process, I just came off the three month thing that we documented on YouTube During that process I had serious goals I was trying to show the greatest improvement I could even with all of my experience. I was following a structure I was following a program. I was tracking diligently. I had I had I had planned

Way ahead of time of what it's going to look like. I Don't care now. I'm not trying to prove to anybody, I'm not trying to, so now I go how I feel. Because I'm not, so to me it matters like, because if a client came to me and they're in great shape, they're happy where they're at, they're fit, and they're asking me this question,

it's like, well, go how you feel. I mean, maintain that way. Maybe you lose a little bit, you don't gain very much, who cares, because you're already at a great place. And you're more so doing this for the enjoyment and staying healthy and that part of the journey. But if you come to me and you're like struggling because you're not seeing the results you want or don't know why you can't lose that last five pounds or want to increase, you know, hit a PR, well then this is where that really matters in my opinion. So it really matters where are you currently at in your journey and if you're trying, if you are like diligently trying to make progress or you have a specific goal,

then I don't care how long you've been doing this, I think a structured program is the better way to go. For sure. You know what's probably also a good way to communicate this would be, you have your skeleton laid out in front of you, but be prepared to adjust things like intensity and maybe the volume or the weight on the bar

based on how you feel. Like I still follow a structured program. I know what I'm gonna do generally speaking Monday through Friday, but I will adjust how hard I go, how much weight I lift, and maybe even the exercises I do based on how I feel. So I think that's probably more of a specific way to answer this is you have your general structure

that you really don't change unless something big happens. But like the number one thing. Get you skeleton and then you adjust. The number one thing you should adjust based on how you feel is your intensity. Like I could do, I could work out every day so long as I adjust my intensity. Totally.

So I think that's the first thing. The second thing would be you know You know weight on the bar and then exercises will be the last thing. Okay, I'm not gonna do the barbell squat today I'm really tired even if I go light still too hard for me I'm gonna go do the leg press or I'm gonna risk reward like is this gonna benefit that's right right now Or is this something I could do later on? Our next question is from exploringoring This Life. If I have long legs is it better to elevate the deadlift bar for deadlifts? You know why I picked

this question because the deadlift is traditionally sits on 45 pound plates regardless of if you're 5'1 or 6'7 or whatever. If you can lift 1'35 but yeah. You know what I'm saying though right? It's the same height, no matter what. And it's a totally different range of motion from person to person. I used to adjust the deadlift. First off, the starting point for everybody, like a deadlift was always the bar and 45 pound plates, okay?

If you, then I would adjust for my clients based on their mobility. Most of my clients, when I start them out with a deadlift, I'd use a rack and we wouldn't go very low and I would practice with a higher deadlift and slowly get them better at going lower and lower until we got down to the point when we're lifting the height what's considered the conventional height and then I'd work on getting them to be able to use the 45s and if they never did that was fine I would use 10s or whatever but I would use that conventional height. So I do think it's adjustable.

I do think this is adjustable based off of how you move. I mean, you can. There's always an exception to the rule for why I do that. The only time I would elevate it is if they couldn't do 135. Yeah. And because I've had clients like that, they had to start with quarters, and then I'm stacking it. Because you're not going to go quarters, but then you're down to the floor.

Yeah, yeah. I'm not going to make them do... Because then it's like a deficit day. So they're doing a deficit day with 25s on there because of how small it is. So traditionally I'm trying to get my client to be able to do 135, but that's happened where they can't, and then I'm gonna do rack pulls basically. I'm gonna put it on the rack and pull it off.

Yeah, because then what ends up happening is, okay, I can't do 135, so let me put the 10s on the bar, but now let me put the bar on the ground. Well, you just made the weight lighter, but you just made the range of motion much longer. So you traded one thing for another. So it's like I'm not lifting heavy, I'm going appropriate weight, so this should be safer. No, you actually made it more dangerous because it's so freaking low. So I think the standard height would be where the 45 pound plates sit.

So maybe start there and play with it. But again, I even had clients where I would go higher than that. My older clients used to do this where I would start them at knee height just to get them to practice hip hinging. And then the way we would progress is I wouldn't add weight. I would slowly get the bar lower and lower until we got to that kind of level. Just so this person knows too though, longer legs is not a disadvantage for deadlift per se.

Long arms and long legs is an advantage. Yeah, it's an advantage. You gotta think that, that means your hips are gonna be able to slide further out and be able to, and especially if you have decently long arms, you have an advantage. Shorter legs for deadlifting would be a disadvantage. So longer legs tend to be a disadvantage for squatting. So this client should probably, if they can do 135, should be able to do a able to do a traditional best deadlifters tend to be linky Shortest sumo style would be the way that yeah that they would do it look if you like this podcast come find us on Instagram

You can find Justin at mind pump Justin me at my pump Sal and Adam at my pump out 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,

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