Mind Pump: Raw Fitness Truth - 2499: If You Aren’t Doing the Following Six Movement Patterns You Will OT Get the Body You Want

Episode Date: December 28, 2024

Mind Pump Fit Tip: If you AREN’T doing the following six movement patterns you will NOT get the body you want. (1:42) PSA for trainers who want to be more effective with their clients. (23:15) Exercise can boost your mood and memory. (26:08) Medjugorje Miracle. (34:19) Society is so behind what technology is capable of. (38:19) Doug’s testosterone results before and after Joymode. (50:33) Kids say the darndest things. (52:16) #ListenerLive question #1 – Is there any way to mitigate the negative effects of doing high-intensity cardio a few times a week? (55:27) #ListenerLive question #2 – What programming would you recommend to balance the extreme stress that cops face? (1:02:14) #ListenerLive question #3 – How detrimental would it be to progress if we toggled between two programs due to scheduling conflicts? (1:08:41) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit NASM for this month’s exclusive offer for Mind Pump listeners! ** 50% off CES (self-study). Code MPMCESSS at checkout. ** Visit JOYMODE for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP at checkout for 20% off your first order ** December Promotion: MAPS Aesthetic | MAPS Symmetry 50% off! ** Code DECEMBER50 at checkout ** Short-term cognitive boost from exercise may last for 24 hours Medjugorje Deception or Miracle? - EWTN Mind Pump #2482: Success Secrets from Badass 8-Figure Entrepreneur Jasmine Star Google Unveils Willow Quantum Chip That Solves Complicated Problems in 5 Minutes The Later Daters Season 1 Docuseries Cast & Release Date - Netflix Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** Mind Pump #2432: The Truth About Essential Amino Acids with Angelo Keely Mind Pump #1487: The Best Way for First Responders to Stay in Shape MAPS 15 Performance Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mike Boyle (@mbsc_online) Instagram Jasmine Star (@jasminestar) Instagram  

Hi, I'm Chris Gethered and I'm very excited to tell you about Beautiful Anonymous, a podcast where I talk to random people on the phone. I tweet out a phone number, thousands of people try to call, I talk to one of them, they stay anonymous, I can't hang up, that's all the rules. I never know what's going to happen. We get serious ones. I've talked with meth dealers on their way to prison. I've talked to people who survived mass shootings.

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You just found the most downloaded fitness, health and entertainment podcast. This is MindPump. Right in today's episode, we answered live callers questions, people called in. We got to help them out on air, but that was after our intro. Today's intro is 54 minutes long.

This is where we talk about fitness and current events and studies. It's a good time. By the way, if you want to be on an episode like this one and have us help you on air, email us your question at live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is the National Academy of Sports Medicine. NASM is the world's premier certification place for personal trainers and coaches. If you go to NASMPT.com you'll get 50% off

their correctional exercise certification course. It's the best one. You have to use this code though. MPMCESSS. This episode is also brought to you by Joy Mode. Today we talked about their testosterone booster. Doug's been using it. He already had high testosterone. It's even higher now which is crazy because usually testosterone boosters only work if you have low testosterone. This one raised it from high to higher. Anyway go check them out. Go to tryjoymode.com forward slash mind pump. Use the code mind pump at checkout. Get 20% off your first order. We also have a sale this month on some

workout programs. Maps aesthetic andetry, both 50% off. If you're interested, go to mapsfitnessproducts.com and then use the code December50 for the discount. All right, here comes the show. If you aren't doing these six movement patterns in your workouts, you will not get the body you want. Pay attention, we're about to give you the cheat code. Yeah.

Let's talk about the movement. Six movements as a specific exercise. Or patterns. Patterns in general. Yeah, cause you can. Like rotation or. Yeah, actually. Yeah, that's one of them.

For sure. Yeah, your movement patterns are nice categories where you can place most exercises within them. And if you're missing one of these patterns, the old adage, you don't use it, you lose it, really applies. What that means is, what you don't practice, you end up losing.

And if you lose strength or mobility or connection to these movement patterns, you can pretty much kiss the ability to develop the muscles associated with them goodbye. So it's really important when you look at your entire routine over the course of three months or six months or a year that you have exercises that you practice regularly that fit in one of these categories. And these are known as basic human movement patterns for

a reason because they're so important. There's so much carryover, they apply to so much of your function in your body, and the movements within these movement patterns have some of the best exercises that you can ever do. Yeah, I mean, your body's built to move and to express all of our muscle groups, and to really not express any of these movements creates a dysfunction. And so your body prioritizes what you do the most frequently.

And that's why I'm always considering that when we're programming, where we can include elements from this list. So that way it's covered, but also too, it's also a good consideration to kind of look at interrupting whatever program you're doing with something that's maybe a good consideration to kind of look at interrupting whatever program you're doing with something that's maybe a little more multi-planar.

I'm looking at the six movement patterns that you have written down, and you could probably say, choose two exercises for each of these in the week, and be set for pretty much life. I mean, if you did two exercises a week that fit in each category, right? So you've got a balanced routine.

12 total movements. And you're developing your whole body. Yeah. 100%. That's why it's so important. It's like, the other side of the you don't use it, you lose it is what you train, you gain. So it's really important that you understand this because again if you don't train or

practice within these movement patterns Relatively regularly you'll lose the ability to do so and not doing so will cost you gains and strength and muscle And of course compromise your ability to burn body fat. You know, we fun too is as we go through these We should put what we think are the number one, number two, number three most neglected. Oh, most neglected. Yeah, yeah, cause like I'm looking at it right now and two of them jump out right away,

everybody does that, or most people do that. But I would say I see at least two or three that get neglected a lot. Totally, all right, let's start with the first one, kind of easy, squat. A squat is a movement pattern. It's foundational to human movement. It's very important. There's lots of exercises, by the way, that fit in this category. You have your traditional bodyweight squat, barbell squat, you have front squats and

rack squats and cos-ex squats and all your sumo squats. Sumo squat. Squatting bilateral, meaning both feet kind squat, like squatting bilateral, meaning both feet kind of together, squatting down coming up. You should be practicing this movement every single week with an exercise that fits in this category. And if you don't, you're gonna end up losing the ability to do this with any good function.

So squat definitely at the top. Leads to back pain, leads to all kinds of dysfunctional issues if we're not expressing that. So squads got to be number one on the list for me for sure. It might even it might fall in the category of the more neglected ones too because I think a lot of people end up doing leg press or leg extension whatever's easier yeah then instead of this movement so it would be up there too but I mean front squat back squat squat, goblet squat, sumo squat, all those are...

Basically, you're standing and you're squatting down and where you hold the weight here really doesn't matter. It's in this category. Now when we discuss these movement patterns, I think this is also ideally done free weight, not in a machine because you could make the case, what about a hack squat? I mean, it would qualify, but it wouldn't be at the top of the list, because there's also a better and worse, you know, in each of these categories.

If you had like a ranking system, that would be lower. Right, because when I look at these, I think ideally I want to do at least one or two movements free weight of all of them. Yes. Because you could do almost all of them,

on a machine. I'm pretty sure all of them on a machine, but then you lose out on the stability component and the extra benefits of. It's less, for lack of a better term, functional than doing it with free weight, which in the real world is free weights. That's why it's so important.

When you move things and lift things and move your body in the real world, it's not on a track, it's not on a track. It's not a fixed arm. Now there's value in using machines in some cases, in many cases. But if you have to pick one or the other, usually it's the free weight that's going to be the better choice. Next is a hip hinge. A classic hip hinge exercise is a deadlift. So hip hinge is literally where you're bending forward but not at the spine. The spine stays rigid but rather you're hinging at the

hips. A deadlift being the perfect example of what a hip hinge is and also very important movement pattern that if you don't train you start to notice lots of movement pattern issues. Hip hinging exercises are great for the the entire posterior chain. The whole posterior chain. The hamstrings, the glutes, and the stability and strength of the low back. Romanian deadlift, stiff-legged deadlift, sumo deadlift, good mornings. Single-leg deadlift. Waiters bow, I guess.

Yeah, that's all would be your hip hinge exercises. They're exceptional. Most of them great for developing the hamstrings and glutes. Some of them great for developing the hamstrings and glutes. Some of them great for developing the back like a traditional deadlift. It's a great overall muscle building exercise. Next is a press. Now you could break this into different categories. You could go overhead press.

Anything vertical, anything horizontal at that point. That's right. This one typically isn't neglected. No, most popular. Yeah, easily. Of all the ones you did, most popular for sure. Most common. Most people do not leave out a bench press or an overhead press. When they're working out.

Now just to give you some backup to what we said earlier about you don't use it, you lose it. One of the surprising things that I used to see with my older clients that later on became expected but as an earlier trainer, as a younger trainer, when I would get these clients who were 65 plus, um, and they would come see me, I re I saw this so consistently that I expected it, uh, after doing this for a year or so that they could not fully extend their arms above their head with no weight. Yeah.

They could not because they never, they don't practice it. So these were people who were deconditioned, just, you know, everyday not because they don't practice it. So these were people who were deconditioned, just everyday people. Now they don't work out regularly or consistently. They come and hire me. They're 67 years old or seven years old or 65. The cabinets are low, so they're just kind of keeping it about here and not overhead. And I remember I would train these people early days and I'm like, oh, okay, we're going to do a shoulder press. That's a basic exercise. We'll do it seated. We'll do it with real light weight. I'll support you. And they'd come up and then they could not straighten their arm.

And I could take the dumbbells off and they could not fully extend their arm. You'd see them arch and lean back. And I was like, what is going on here? Their bodies literally forgot how to exert that movement. They forgot how to go through and do that motion, and it's such a basic exercise when you work out, everybody does it, but when you don't, it goes away.

I'm glad you brought that up because the pressing is common in routines, but a full overhead extended press is uncommon. Yeah, it is. A lot of people do half reps of it. I mean, even I'm guilty of this. That was, I for many years did the 90 degree military type press, like bodybuilder style, you know, again, trying to build my shoulders, not thinking about functionality, not thinking

about the importance of being able to get full extension. And it took a little while of readdressing that and regaining access to that full extension to where the arm is next to the ear all the way out. And that's just a... And so... Isometrics were huge for that in terms of holding overhead like weight. And yeah, because even then pressing, if you're used to pressing where you're not going full extension or like all the way back and super vertical, yeah, your body just starts naturally kind of

Tapering it off. It does and what's it? You know, it's funny about this too is like the human body When you ask your body to do something it typically understands it from a task perspective not from a muscle or exercise perspective it's like I Want to raise heels? Yeah, I want to put my hands up above my head. Typically it's a task. Like I'm reaching for something above me. I'm trying to grab something on a top shelf. So you would, you know, as a trainer, you would train clients. You'd have them stick their arms up above your head. You'd be like, oh wow, this person can't extend their arms. Okay, straighten your arms out, straighten your arms out. And they'd come up on their toes. Mm-hmm. You'd be like, I

didn't tell you to come up on your toes. Yeah. They're not even telling themselves, they're not saying to themselves or even understanding why they're coming up on their toes. Their body not even telling themselves, they're not saying to themselves or even understanding why they're coming up on their toes. Their body thinks, I'm reaching for something. I'm getting higher, that's what I'm gonna do. I'm getting higher, so oh, I can't straighten my arms out, come up on your toes. That's when it first occurred to me as a trainer,

like, oh, this is weird. Their body forgot how to fully extend their arms, it just thinks they're trying to reach up high. And so because it can't do this, it goes and gets you up on your, on your toes. And so the audience knows too, this is not like a one day you wake up and you're like this or one day you just get old and you no longer get to do this. It's like practicing.

It's a gradual process that happens because you, your body starts to prune it off. At one point when you were a kid, you're moving in all kinds of different planes and rolling and twisting and turning and reaching and hanging and you're moving in all kinds of different planes and rolling and twisting and turning and reaching and hanging and you're doing all these things that keep you, keep the ability to do that. And then one day you hit a point in your life where you don't prioritize that anymore, you don't use anymore and the body just decides, oh, we don't need to do that anymore. And it's a slow gradual process.

It's an efficiency adaptation. Your body is very efficient, and so what it does is it takes things away that you don't need like any efficient system would. By the way, I'm seeing this now, and even this was even 10 years ago when I was still training people, I started seeing this in kids because of technology and video games

and kids are not playing as much. Oh yeah, it makes me sad. Yeah, I saw, I would have kids come in because I train a lot of people so they sometimes would bring me their kids These are you know 13 year old 14 year old kids who couldn't extend their arms above their head Yeah with no weight because they never play outside and never do things. So your body will lose this Quickly regardless of age just make it just more challenging as you get older to kind of reverse what happened Next up is a row of age. It's just more challenging as you get older to kind of reverse what happened. Next up is a row. Now I don't necessarily mean just pulling something to your body,

but rather including what's called scapular retraction with the row. Getting the shoulder blades to come back while you're rowing and what it typically looks like when you lose this ability and this is a very common ability to lose. In fact, it was rare that I had the 35 year old plus client come in who's not working out be able to do this. Okay. Usually this was a problem. I'd have them row and they lost the ability to pull their shoulder blades back and then I'd tell them squeeze your shoulder blades back and then this is what they would do shrug. They could not put their shoulders out. It was so remarkable, in fact, and I used to use this

as a selling point as a trainer. I would get behind the client, I'd place my knee in their mid back, I'd pull their shoulder blades back on my hands and you'd see their face like, oh, what is that? That feels so weird, I feel so open. This is so interesting because they lost the ability to do it and they don't even realize it.

But rowing strengthens that ability by the way if you lose that ability You're asking for back problems neck pain and tightness and shoulder problems Oh, I was gonna say maybe maybe one of the most this is why and I've talked about this before on the show I Don't know if I've ever built a routine That didn't include a seated row in it. Oh because of this like I don't like I don't think if I've ever built a routine that didn't include a seated row in it. Always. Because of this. I don't think I've ever.

It's always like the first exercise. Yeah, it's like one of the main exercises that every client had to do is just because it's a staple movement anyways that you should do, but it was paramount to eliminating or improving any sort of chronic pain. It also is so important, the ability to retract and depress your shoulders

puts you in a neutral position to start many other exercises. Yes. So not only is it important for that movement, not only is it important for chronic pain and posture, but it's also- Try overhead pressing and not being able to- Exactly, try bench pressing and activating your chest

without being, like, there's so many movements that require you to be in that neutral position and or retracting depressed position That not having the ability to do it is so paramount to having success everywhere else inside the gym By the way, if you're watching this or listening to this and you have like neck tightness That's just chronic and you get massage and your partner rubs it and it feels a little better for a second But then it comes back It's probably because you've lost a lot of this ability and what's happened is your body, it's what your body does.

When it loses one ability, it adapts by using a different ability to try to kind of patch it up and what that typically looks like is this upper neck tightness. Cause now your shoulder blades don't stabilize very well cause you can't pull them back. So the upper neck, you know, the neck area does it. So you're always tight. Like, why is my neck always tight? You take that person, you have them do proper rows within upper neck, the neck area does. So you're always tight. Like, why is my neck always tight? You take that person, you have them do proper rows.

Within a week, the neck pain goes away. In fact, I used to do it in a session. In one session, I'd be like, how's your neck feel now? I don't feel tight anymore. That's magical. Yeah. What's going on? And like I said, that's how I would sell training sometimes.

Next, this is a common issue with bodybuilders. They don't do exercises that strengthen rotation. This is why, this is where you see a lot of the meathead kind of stereotype, where they walk around like they've got planks of wood in their pants going all the way up their butt. They do lots of pressing, lots of rowing, overhead pressing, they might do squatting,

but they're not strengthening rowing, and so their body just starts to hold them kind of in this rigid position. And so they lose that ability. Now rotation is extremely important. First of all, walking involves an element of rotation. Running definitely involves an element of rotation. Throwing involves rotation.

And if you want a bulletproof lower back, this is part of how you do it, is by strengthening the ability to rotate, especially at the spine area. Well, to your point, this is really what dispelled the whole muscle-bound theory, because it's like you can train and you can get an impressive physique. You just have to make sure you include rotational movements and being able to anti-rotate and stabilize appropriately. But if you include that in your training and you're more functional,

you can still build quite an impressive physique and still be able to have that kind of movement flexibility. And to defend my bodybuilders, I would make the case that this is the number one thing neglected by everybody. Yeah, it's a hard one to incorporate. Yeah, it is, because there's no aesthetic exercise. Yeah like unless you are the guy who or girl that showed up to gym for the purpose of increasing athletic performance which is a very small percentage of every client

that you ever hired you. Most people want to lose body fat, build muscle, be healthy. Most people do like a bleak crunch. Yeah. And so I would make the case that it's the number one neglected thing across the board. And it's one of the quickest and fastest things that we lose. Right? When you get a lot of this, when you're rolling around and playing and you're doing a lot of sports that just-

There's lots of rotations. Yeah, there's lots of that going on in soccer and basketball. I mean, every sport, football, baseball, they all have a major rotational component. So, so long as you incorporate play and sports in most of your life, you're probably okay. But at some point, most all of us stop playing sports, you know, consistently, and that's one of the first things

to get pruned off is that rotational and anti-rotational strength. And so, this tends to be one of the number one things that I, you know, you go, you talk about row being one of the number one things that I'd always have to incorporate some sort of rotational exercise for my clients because it was always a neglected thing for everybody. And last are split stance type, uh, squatting,

unilateral. So a lunge, uh, a Bulgarian split stand squat would be an example of this. Walking lunges, back step lunges, those types of movements. This is very important because although it's technically a squat, it's technically a squat when you add resistance to one leg in front, one leg in back, there's torsion at the pelvis.

And if you don't strengthen this and learn how to stabilize in this way You are not going to be strong in a lot of time a lot of exercises. In fact, you'll start to develop some issues with Unbalanced development in fact, in fact, I'll never forget one of our very very You know good friend bodybuilder slash powerlifter buddies who could squat 700 plus pounds Started incorporating. Yeah lunges and had to go down to 135 pounds and was unstable. This is a person that could squat 700 pounds because they never trained split stance exercises

because it can be in powerlifting. Suddenly you put one leg back, one leg in front, they couldn't even get. They're like whoa. Yeah. Completely other animal to deal with. Yes, yes. I would argue split stance loaded exercises

have more carryover to the real world than even the bilateral. For sure. You can always use split stance. Mike Boyle who's famous for actually doing no bilateral squatting. You could get away with never squatting if you do Bulgarian split stance and lunges and movements and step ups if

You incorporate split stance leg training You arguably could could never do bilateral squatting and be healthy functional and okay The other reverse is not not true very good always bilateral squat But you never do it's always gonna serve you because you need to learn how to stabilize in that split stance because you're going to face that in life almost daily, right? And two, to be able to generate force in that, to be able to get yourself out of situations or even you mentioned step ups, like people don't recognize that they're stepping, they're walking, they're moving.

It's all split stance. Any type of movement is split stance. Now, there's a lot of ways to attack this. Now, obviously we write programs to address this. Obviously you've heard us talk about maps, anabolic maps, performance and maps aesthetic. If you, as like the ultimate like- Trio.

Yeah, trio to follow in a row, right? For the year. If you do that and you consistently do that, you'll be fine. You got everything. Covers the bases. Because this is the type, and this type, and I love that you made this a fit tip today, because anytime we have the opportunity to shed light on the, you know, the brilliance behind Maps programming, this is the type of stuff that gets taken

into consideration. This type of stuff and then going like, okay, and then when we create a phase or a program, not only is it, oh, this is a great phase for this adaptation we're trying, but also, what did we neglect? This is the nucleus of the whole thing. What do we not address, knowing that, no matter what the client's goal is,

we never want to lose functionality, we never want to not think about longevity and consider that stuff, and just movement, what do we have to address? And so, when you scale back and pull out and you look at all the phases of those three programs, all this stuff is incorporated in there. No matter what the goal is,

whether you're trying to build a metabolism, get stronger, lose body fat, but we make sure to address all those. The other way to do it is kind of the generic way, which is what you said, Sal, is just like, hey, if you're not getting a movement or an exercise in here in the week, you're lacking. You need to make sure that there's some sort of...

Pattern, exercise within one of these patterns. Yes, and that's for the person who's not following math programs, that's good just general advice. Like hey, look at your week, did you make sure, was there a movement? Take your workout, just what you do. Look, if you're following your own workout workout or someone else's workout or whatever take that plan and then take what we just said and say Okay

How many of these exercises fall in this category this category this category this category and if it's lacking? One of them or one of them gets barely touched or two of them get barely touched There's a problem and you will not develop Because I know a lot of people just want to look better So I get that you will not develop a because I know a lot of people just want to look better, so I get that, you will not develop a balanced, good-looking physique. You will not reach your potential if you don't at least practice one exercise within these categories on a weekly basis. It's much like how you talk about chasing aesthetics versus chasing health.

If you chase health, the aesthetics will follow. This is movement health. If you chase moving well, you'll look good. If you go after that, even though you might say, oh, I like care about it, so I look, okay, great, but if you address your programming with the intent of, I want to be proficient at moving in all these different patterns,

and you focus on that, believe it, the look will come. It will follow that. You know, just to add credence to what you said, when I got CES certified through NESM back in the day, when I got that certification course, first of all extremely valuable because I learned correctional exercise on a whole nother level, which as a trainer,

Best serve. Listen, if you're a trainer, because trainers are always interested in learning more about, usually they're interested in learning more about how to be better trainers from an exercise perspective. It's like the thing that they love, right? This is what, obviously you're a trainer, so you love fitness, you love exercise. So they're always looking for new courses, new certifications. The one that is going to give you the most carryover in terms of like dollars, clients getting results,

getting more clients, like just making you effective, correctional exercise. I don't care if none of your clients care about it, they just want to burn body fat, correctional exercise. And that, I remember learning that, because I got the CES, I did their course, started studying correctional exercise, and at first I thought, oh, I'm going to help my clients

with pain, which is true. That's a big one, by the way, that's a very big one. But then all my clients got better results. They all got better fat loss, they got better muscle building, because I understood correctional exercise, I understood movement patterns, I understood what was missing in their training.

It stopped being just body parts that I'm looking at, chest, back, shoulders, legs, whatever, and all of a sudden it was like that plus, quality of movement, yeah. Plus, oh, I can see an exercise that is gonna be so valuable for this client right here, and then I would apply it, and they'd get way stronger on all the other exercises and get way better results.

If I'm building the ultimate successful trainer, and I got you from scratch, it's looking like this. It's a NASMCPT course for your foundation. Overall, this is like one of the best places to start. CES from NASM and then ours for business and scaling your business and building yourself and communicating with your clients and all the things you need to build a successful business. You take those three things right there, if you're a trainer and like that's going to get you really far. There's lots of other great certifications and courses and we have friends that have certs that I think are all incredible, but if you're just getting started and you're trying to lay out what does my next year looks like of education

to become a really good trainer, a very successful trainer, it looks like that. It looks like a good foundational program which I think NSMCBT, there's others out there, but I like that. It looks like a good foundational program, which I think NSMCBT, there's others out there, but I think that's one of the best for sure. Yeah, for sure. Correctional exercise specialist, hands down, best certification I've ever done, I've done a lot of them. And then I would take ours for the business

and how to put all that together, right? Because it's one thing to acquire that knowledge and understand it and grasp correctional exercise, grasp what squat assessments, grasp what programming looks like. But then what we really focused on in ours is the ability for you to put that all together to actually.

The application of it all. Yes, communicate to the clients, be successful, build your business. Speaking of exercise, I got a study that I wanna bring up to you guys. Really interesting because we know now pretty conclusively that proper exercise is one of the most, if not the most effective, when you look at the whole context

of the benefits you get, I could make an argument quite strongly that's the most effective way to improve your mood, to help with symptoms of depression and those types of things, anxiety. And again, the data shows us proper exercise, if you compare it head to head against the classic anti-depression drugs and stuff like that

for the most common forms of depression, exercise performs at least as well, but then when you stretch it out over long periods of time, outperforms it because it improves your health and there's so many other benefits, right? But there's also short-term boosts in things like short-term memory and mood. So there's this long-term effect on mood, this long-term effect on depression that you see get better and better over time, but there's also this immediate effect that we all know. We know this, right?

If you exercise properly, now if you beat yourself up, overdo it, you're not going to get this. You're just going gonna be exhausted and feel like crap But if you train right you should have this boost in energy and mood and feel good afterwards But now they have a study that shows it lasts longer that short-term effect less longer than we think We used to typically think and I say we as the medical community because as a trainer I noticed I Agree, I this study backs up what I noticed But this was done out of the University of College in London and it shows that it's not just the few hours following exercise,

it probably lasts a couple days. So one bout of exercise, if you've done properly, you're going to get a mood boost that lasts for at least 24 to 48 hours and that's not counting the long-term boosts in- I mean that seems so obvious to me because we used to say that 24, the next, the benefit, literally my presentation around why strength training is so important versus say the traditional way of losing body fat which would be burning calories on a treadmill.

Just beating yourself up. Yeah, running like crazy. Was that when you stop running, the benefits end, right? It's done but when you strength train, the benefits end, right? It's done. But when you strength train for the next 24 to 48 hours, you're continuing to reap the benefits. You're saying that there is that from a cognitive or psychological perspective.

There is one physiologically, there's 24 to 48 hours of benefits. Your body is still trying to adapt, trying to get strong. It's recruiting more calories to repair. Original studies show an increase in catecholamines, dopamine, neurotransmitters, norepinephrine. That's kind of short-term. It's like, oh, that's where the mood boost is coming from.

It's coming from that. And that goes away within a few hours. You get this boost of norepinephrine, dopamine. Again, if you do it right, if you overdo it, you'll actually get a drop. But if you do it right, you get this nice boost. That's why you're getting a better mood. No, it's not just that. There's also changes in the way the hippocampus functions.

There's more synchronicity or synchronized activity in the hippocampus that lasts for 48 hours. We also see changes in the way blood flow is in the brain that lasts around that long. It's literally the most cost effective, most effective way to improve your mood is to simply move and exercise properly. Now the challenge of this,

and the reason why I think it's important to communicate this is if you feel down, the last thing you wanna do is get up and move. Okay, that's the last thing you wanna do. But if you wanna get out of the way you feel, this funk, force yourself to get up and go do something. It doesn't have to be a crazy hard workout, but something that gets you moving,

strength training, probably the best form. And what you'll see and feel is a short term, short term lasting, 24 to 48 hours, boost in mood, now if you do this consistently, then you get this long lasting incredible effect. This also highlights why I think some of the like when I look back at the 20 plus years of lifting myself like some of the most like pivotal moments where I was like oh wow that made a huge difference in my overall journey and I've said this before it was the moment

when I realized the value of doing something over nothing, right? And in the past, young me, trainer me, was like all or nothing. If I was... If I can't do everything. Yeah, if I wasn't dieting and that wasn't dialing and I wasn't like kicking my ass for an hour, then like it's a waste of time. That was the way I approached it.

And it was so not true. And one of the best mind shifts I had was giving myself that permission of, you know what, maybe I'll just go do three sets of squats. That's it, and be done. I'm just not in it right now. I'm not feeling it. I'm not in the mood.

I feel weak. I feel tired. I'm not in the mood. But you know what? I know how important and how valuable it is for me just to do a couple sets of squats. I'm just gonna go do that. going and doing that giving myself that permission and Understanding that there's far more benefits than just you know getting myself ripped and shredded to strength training

Allowed me to have more days where I would do like that and what I found Was many times and you got better results I got way better results I also many times started off saying all I'm gonna do is this one thing and then you got better results, Peter. I got way better results. I also many times started off saying all I'm gonna do is this one thing. And then you get the mood boost. And then I got a mood boost and I did a second, a third, or a fourth exercise and it turned into being an incredible workout.

But it started though first with giving myself that permission that one exercise just one time in a day is better than nothing and it is still a good thing and you're still moving in the right direction and it's okay to do that. That was huge and I think that's something that I look how I train today,

a lot of times a workout is just that. It's like, yeah, I'm gonna do something, you know? I mean, we're built to move. I mean, if you just look at the body as a machine that constantly needs to be primed and needs to be used, you know, at that level too it affects obviously your mind as part of your body and so there's these built-in rewards and there's these, you know, chemically or you know mentally like it's moving in that direction where we need purpose not just

to stimulate our mental stimulus but also our body needs that as well. It's all integrated. There's feedback too. Through all of history, except for maybe relatively recently, the only time you didn't move and you were indoors away from the sun was when you were sick and possibly contagious

and could hurt others. So if you're inside all day and not moving, your body is getting the signal, oh, you're not well, let's keep you here type of deal. You gotta go outside and you gotta move and it makes a huge difference. I mean, I love what you just said, Justin. I love just thinking like that.

We were, we were built to move and just getting and doing something is so important. It's just kind of a random Analogy, but it just from I just had a conversation with One of my family members about the cars and they're like, did you drive your cars all the time? And in the car community, it's really popular for guys to like buy these cars and they're in their garage Garage princesses is what you call them Is there because there were so much money and some of them go up in value even And so they buy them and you just show hold on even the macula. Yes, and you just want to show them to your friends

I have one and they have no miles on them because it's literally just to say I have it or it's a collector or Thing but then they're constantly having problems That's why a lot of people are afraid to even mess with those cars because they're like, yeah But I hear they're always breaking down and they'll let this and that. And a lot of that, and most of the guys that really understand these cars will tell you it's because they don't ever drive them. They're meant to be driven.

They're fricking high performance super cars. All cars, isn't any car going to go bad? And it's not made to sit in a garage for six months on a trickle charger and never get it. Then you get all this stuff breaking down versus and I'm like Yeah, and it's just like the your body It's like they're meant to go out and get used and even if you're not gonna go running on a track or drive it a thousand miles at least just go stretch its legs a little bit at least move it and

You'll not have any problem with the body is the same thing and I feel like it's like the same type of approach of Like God, I don't want to just let it sit there or else it is going to break down. It is a rust. Yeah, that's it. What a great analogy. Dude, I've been, you know, your social media algorithm, right, it starts to change based off what your interests are.

And I've been getting all these clips and stuff on miracles and spiritual stuff and whatever. I learned about a miracle called the Medjuri, I think Medjigori miracle. It's, I think, a miracle called the Majuri, I think Majugori miracle. It's I think a place in Bosnia. And it's fascinating, it's a fascinating miracle where there was this priest who was performing, he was doing this mass and after he was done there was a young lady and he described her as being in her 20s.

She was just bawling and crying. Nobody was talking to her, she was all by herself. He walks over to her and he starts talking to her. She says, I don't have any reason to live anymore and was suicidal. He's talking to her about this and he starts helping her. He says, look, you are loved, God loves you and he's trying to help her out, whatever. Then he says, as he's talking to her, he starts pointing out good things about her. He says, you're a beautiful young woman, you're obviously very intelligent.

She was from Ukraine, so he's like, you speak perfect English. And as he's talking, she looks at him and she goes, I don't speak English. And he's like, what do you mean? I'm talking to you right now. She's like, you're speaking perfect Ukrainian. He's like, I don't speak Ukrainian.

He was communicating to her. She fully understood him and he fully understood her. In her native language? She thought he was speaking perfect Ukrainian. He thought. She understood perfect Ukrainian and he understood perfect English. And that was the whole miracle. She ended up not. Isn't that crazy? That's bizarre. I love hearing stuff like that. That was so cool. It's so bizarre. So then it's like, we're gonna have a movie. Yeah, it's like, well then what were we speaking then?

You know what I'm saying? It's the whole speaking in tongues thing or whatever. Isn't that cool? That's a really cool story. I love hearing these kinds of things. So a lot of stuff happens that we discount and discredit nowadays, because we like to explain things away.

But stuff like this happens. Yeah, wasn't there some There's some river over there I don't know if it's the Mediterranean somewhere that like a lot of people go seek out because it has this healing It's like well known that it's got a healing effect to it What was that guy what was the what's the kid the famous actor, he did the thing where he went around and saw the seven most spiritually. Shia LaBeouf? No, I don't think it was him, it was the other.

No, his conversion was interesting. But I mean, yeah, that's right. There's another one, but it's like a little, almost like, what do you call those? Hot Springs. Oh, in France. Is that where it is? Yeah, I think it was in France. I think it is there's a

Lord I think it's that all over the world just like the water and so that because so many people have like Reported miracles have happened. They've done that. I met some oh it was uh your friend that we interviewed What's her name Jasmine Jasmine her remember? She told us the story of her mom. Oh yeah. Her mom was terminal cancer. By the way, she talked about this on the podcast for the audience who listened to that episode. And I was afraid to ask what happened to your mom because I don't know what happened.

And I was gonna ask her, did your mom make it? But I was afraid that she didn't. I know. And I don't want the episode to get super sad. Right. So I never asked her. After the podcast, I said, hey, how did your mom make it? She goes, oh, miraculous. Like, excuse me? Her mom was terminal.

Okay? Like, you're going to, like, this is not going to get better. You're going to die. And I guess her father was a pastor and the whole church started praying for her. And then other churches heard about this and were praying for this woman. She became somewhat well-known because the cancer just went away. And she said she would go to airports with her mom and people from other churches would come up to her and say, oh my God, we prayed for you at our church or whatever. She just, miraculous, just went away. Isn't that awesome?

They call it, there's a medical term for that by the way, spontaneous remission. Give it a medical term. Oh, then that's okay. Oh yeah, yeah. Give it a medical term. Yeah, yeah, yeah. Oh, then that's okay. Yeah, yeah, yeah. Miracles, ah. That happens sometimes. Well, speaking of miracle stuff,

and like, didn't, and I saw you had it in your notes for the, and I thought I saw something on the Google Quantum, what we can, what we're, Oh, you didn't hear about this? What is that, I did briefly, so I wanted to hear. I'm not gonna contribute to any of the science. No, no, no, no, no, no. I'll, I'm gonna read to you a quote about science. No, no, no, no, no, no. It's like magic.

I'm gonna read to you a quote about this. I heard that it basically proved that we for sure are, that there's a simulation. That there's other dimensions. Yes. Oh yeah, the multi-dimensional theory. Well let me read. So it was called Willow is the name of this quantum computer.

Willow? I think that's the name. Willow. Matt Monaghan. Nobody gets that exact think that's a good movie. So this is what this, I read this article. So Willow was run through a random circuit sampling benchmark test which would take the fastest current supercomputers. Okay so the the most badass supercomputers we have today. Yeah. Like hundreds of years, right? It would take them 10 septillion years.

That's 10 to the 25th power to solve. Is that a real number? Yes, it would take them, by the way, that's older than they think the universe is. Oh my God. So in other words, the best supercomputers in the world would never figure this out, given all the time that exists,

and then some would never figure it out. given all the time that exists and then some yeah never figured out according to Google Willow beat that test in under five minutes So do you know what this means dude, yeah, there's a lot of things this means that a quantum computer You could kiss all your passwords and encryption. Goodbye Especially like codes like like nuclear codes, like anything like super secret worldwide. It's just cracked.

I don't know how we're gonna beat it unless it's like quantum computing protecting. So a bit. I don't know. And you still believe in crypto? Throw on your tinfoil hats. A bit interesting that while this news comes out, we are now seeing UFOs and like, and the rumor is that they've been waiting for us

to catch up to where we can actually even have. So we can understand. So we can have like an intelligent. I don't think it's UFO. I don't think it's aliens. I think it's us and it's some technology that nobody's ever, that we've never. Well, yeah, I'm in that camp for sure.

If Google has a quantum computer that's able to do this, the US government with infinite resources and no regulations and ability to do what they want, probably figured this out a little while ago. That's my belief. They probably have been able to do this for a while and keep it so secret because you don't want your enemies to know or whatever.

I mean, I think that, I mean, that's to me what I think too is like we're so, we are, as far as society, are so behind what we are really trying to get. How many years do you think behind? 20? No, more. I think 34.

You think 100? Whoa. Maybe. Dude, have you ever gone back, just go back and look at patents and just go all the way back to like the 1920s even further and just look at like what was being patented back then. It's a trap.

Well, okay, so the Blackbird plane, the one that we used. That was like 20, 30 years difference. When did that actually get invented? I looked this up, it was like 20, 30 years difference. Something like that. They were using this in what, the 60s? We were using it?

And then we didn't learn about it until the 90s? I think it was 70s and 90s, I think is what it was. It was around, I know it was Roswell. It was between 20 and 30 years. Roswell was the 50s. 50s. 1964. It's when it was invented. When we set it up. The first around, I know it was Roswell. It was between 20 and 30 years. Roswell was the 50s. 50s. 1964. It's when it was invented. The first flight I believe, yes. That's when they said it was invented. When did we hear about it? When did it, when did it? The 90s? Yeah, so 30 years. So it's like, yeah, I knew it was 20 or 30 years. By the way, there's no plane that they've said. I'm sure they have it now that it's faster, but I'm sure we have things that are...

Of course we do. Yeah, yeah. Yeah. We have spaceships now. Yeah. Or we've had it for a while. We have a spaceship somewhere. I mean, I definitely, so you think, oh, that's crazy. I definitely think 20 to 30 years. Which, think about what we've figured out

in the last 20 years. Well, you know, technology advances faster and faster. Yes. So. So that makes sense. So you're right. So 20 or 20, 30 years, 20 years ago, that makes sense that we'd be more like 50 to a hundred ahead now,

which is wild. That's wild. Yeah. To think that. Yeah. So we have no, it's, and it's going to be exponential with the, the, uh, this, this computer, the quantum computer, who knows like what problems you can't solve. Remember this is all national security because you know, these, these agencies, the CIA for example, they operate above and beyond elected officials. We did that on purpose during the Cold War because we could all nuke each other and explore and die.

So they have all the power in the world to do what they want. And they're not gonna show any of this technology unless they absolutely have to, because even if you do, now your enemies or other threats know that it exists. Like the stealth bomber. We didn't unveil the stealth bomber

until the first Iraq war, which I think the stealth bombers were invented decades earlier. It wasn't until the Iraq war where we're like, all right, we'll show everybody what we got. The whole shock and awe campaign. Shoo, done in like three days. Who knows?

Did you guys see that I shared a video, Gary V talking, and he was talking about chat GBT and stuff like that. I mean, it's our generation is the last fuddy duddies, right, the last boomers that are still using Google. Like Google is gonna be obsolete. No one's gonna care, huh? Well, every single thing that you Google for, you can use ChatGBT for.

And it will be better and more accurate. So it's just us. We're still so. The fact that we still tell Doug, Google is that that's. Yeah, I didn't even thought about that. Yeah, ChatGBT will give him a better answer and response. That'll be under the host on our podcast. But it's still like biased.

In chat, you know? I mean, that was like what was going on in COVID because of like the, the political atmosphere. But I mean, aside from, you know, liberal leaning views, I mean, as far as the information it's, it's going to be used more readily than, I mean, it already is. It's by the young, the younger generation coming up, not like this, all the surgeons are too. I'm that's not, yeah, I heard this theory, I heard this crazy theory that AI has already achieved a level of general intelligence and it did a while ago and it's just pulling the strings

right now and we have no idea. It's already interconnected with the internet. We've already had artificial intelligence for a while now and that's why everything's been going haywire. If artificial intelligence like AGI, artificial general intelligence, really all of a sudden came aware, you think it would tell us? No. It'd be like, oh, it's smarter than us. I mean, I'm going to be cool if you guys say anything and then just slowly start to pull

the strings because we're so stupid compared to how smart it is. It's just feeding elected officials things to do and what to say. Manipulating markets and yeah. So you know, the other thing along these lines, like one of the number one things that like big investment companies are buying are buying small like plumbing, electrician like business.

Like this has been the decade. This has been the decade to be a plumber, electrician, so with that like a lot of these people that were you know. For real. Kind of the traditional you know. Tradesman. Tradesman. Tradesman does is he builds a good business down, passes it down to his son, and then it becomes,

you know, Schaeffer's son and backhoe grading, and then it's, or electrician, like, and that's what you do, you know, you build a sustainable, decent, six-figure type of business, and you've got a clientele you pass to your kid, and what's becoming more and more popular is these big companies coming in and seeing oh it's a successful business that operates the six figures already it's not gonna get replaced it's not gonna

get replaced by AI this is gonna be a great buy and so it's like I think I think more in the last decade have ever sold for like a million dollars more yeah so I mean that's kind of interesting that that that's showing that we're moving that I know this the South Park episode. It is just like the South Park. They did such a good job of like, I don't know, like playing down the trades and like that it's so much less intelligence wise. You need to go to this academic level and get these types of white collar jobs.

And it's just like, it's a different, it's a totally different thing and it's so valuable and it's never going away because things are going to break and you need to learn to build things. It's just hilarious to me. At the old place I was at, the electrician slash handyman, he'd come and I became friends with him

and I remember I asked him, I said, bro, is this like a good time for you right now? I said, it's funny because your job is when the last ones get replaced. And he looked at me and he goes, I'm crushing right now. He goes, I've never made so much money in my life. A lot of my friends are crushing. Well you know, think about it,

look at the tides turn, Harvard guy. Like you just said, white collar is predominantly intelligence based. Blue collar is skills based. And so anything that is highly intelligence based is going to be replaced by a or at least mainly assisted, which then devalues the person who went through all that school and you do that. Now you just got to learn how to use the skill. If you have a

real skill, skill that you acquired, that's not like, we're not going to go replace NBA basketball players because that's a high skill level thing. You're not going to just replace a robot. So we'll still use AI troubleshoot and find things that it'll still be used, but the actual skill to go do it, until we create a robot that does what you do, which will take longer, right? At some point, that'll get replaced too. That's going to just take much longer. That's yeah. But then everything is done. They gotta be able to wash dishes. Yeah, they still can't wash dishes. I'll be sold on plumber AI, or plumbers getting replaced by I saw a cool technology though these guys these kids from MIT came up with though That was like these like hand gesturing gloves that they can actually you see that for

Being able to do hand signals and actually the computer talked like based off of their hand signals You know for for deaf people so you could like do the hand signals and translate, but it like voices it for them. What is the technology that's being used for people that have cerebral palsy? Did I say that right? Cerebral palsy. So last night we were watching, remember that show I told you about, I bet you guys haven't watched it, you have to watch it. The later dater one. That one. One of the guys that's dating, he has a son that has several palsy. Right. That's cerebral palsy. Cerebral. You know, someone says, I've heard it pronounced a couple of ways. Several pulse. Now that you said it, now that you said it one way,

I've heard, I can't see it. I don't know how to say that. Anyways, uh, we, when we were growing up, one of my family's close friends from church had a daughter that had it and they couldn't communicate, you couldn't do anything. But now they have that technology to where they have that little computer system sitting there and it spits out what he's thinking because he's not using his... Yeah, you guys have seen this, right? I mean, it's like the Stephen Hawking kind of setup, right? Yeah, it's, and, but I'm like, man, that's so,

so I was telling Katrina, I guess I just haven't seen anybody recently that has it. And I'm like, wow, like talk about, because I mean, she lived for quite a long time. I can't remember how old she was when she finally passed, but I mean, as long as I knew them, she was alive and in her wheelchair and stuff like that and can't really do anything. But she's cognizant, you know what I'm saying? But she can't communicate, you know.

So just based off of thought? It has to be, right? That's the only thing because they're not doing something. I know that I've seen technology that does that, but not so effectively. They've tracked eyes. I think it was one of, I think that's how Stephen Hawking's setup worked. I lost so much respect for him once I think that's how Stephen Hawking's setup worked Things on a bunch of times I know oh really yeah, dude He's been using the flight logs much times like the most yeah, no not the most Bill Clinton. I think He was the most yeah, I think you're right. I think that he was a frequent flyer He was yeah, I mean he had the painting right? I mean, there's a you know

You you know you've been a lot of got a painting of you up in there, right? Well, I used to leave you up in there, right? Yeah So it's called the Toby Dynavox One series it's a speech generating device is controlled with your eyes. Okay, so it's with their eyes. Yeah Wow, I mean you guys have to watch this like I mean, it's a it's a full-on. That's cool. Articulate I mean, you guys have to watch this. I mean, it's a full-on articulate conversation. And I'm like, man, that is... It gives people a voice, you know?

Imagine having a kid, already, that's an incredibly difficult situation. Of course, but now they can communicate. But they can communicate. Hey, sense of humor, I mean, it's all normal. Like, it's so wild to have. You guys gotta watch the show. The show's great anyways, there's nothing to do about it.

Later, later, I gotta remember that. Oh, by the way, I'm gonna change subject real quick. Doug, I want you to talk about your testosterone before and after results with Joy Mode. First off, I will say this. Doug's testosterone's through the roof anyway. Every time he gets it tested, it's silly, and all of us get mad at him,

because it's always so high. Then he started taking the Joy Mode, and it went up, even higher. Now, here's why this is remarkable. All of the testosterone boosting herbs that are on the market, when you look at the studies on them and the data, they tend to work if you have low testosterone. If your testosterone is already good or high, it's not going to do anything for you. Yeah, it doesn't really scratch it.

His went up. He started taking it and went up again. So what was it before and what did it go to? I mean, I've been hovering around 1,000, 1,100. Did eleven hundred. Did you know that? Yeah, my total, that's my total. My free testosterone has always been the problem. So I've been down around 10, 12, things like that. I last got tested I think was 1199, about basically 1200. So that went up. And then my free went up to 18, which for me is very good. That's the highest it's ever been during a test. What is the lowest you've tested? I think I've ever heard you below 800. Well,

before I started doing like red light therapy and everything I started was probably down in the 600s. Oh, you were as low as 600. Yeah. Wow. Yeah. Which is good. Yeah. That's a good level. It's still better than what all of us were at. We all got tested, Doug had the highest naturally. But that's wild that you've gone from 600 to like 11. Doug's total testosterone, free is what you're working on, but his total testosterone is what they try to get you at when you're on hormone replacement therapy. That's like the upper limit of what they try. You add a range actually.

Your total comes out to add a range on some labs. Sometimes yes. That's hilarious. Good for you, yes. That's hilarious. Good for you, Doug. Jealous. I got to tell you guys, it was so funny. So it was kind of a proud dad moment.

But I was at a, it was Pete's, I think, coffee. And so this has happened to me before, one time where one of my kids said something like really inappropriate. I think it was at like Les Boulangers or whatever, and he was ordering and... Like I said that all the way, French... Les Boulangeres.

Yeah, I had to roll that off the tongue a little bit. But anyway, so we're in line and this lady's talking to the barista and they're kind of going back and forth and she's just telling her story, this and that, and then he turns around to me, he says it way too loud, and he's like, somebody ordered a yap-a-chino over here. I was like, shh, shh, but I was also so proud. It's a great joke. That's not bad, that's not bad at all.

Yeah, I was proud. My younger brother was notorious for that. He would go up to, he went up to an obese woman and he goes, mom, she's having a baby. Oh God. My mom's like, ooh, no. Go say hi. It's like, yay.

That was the original story he told with the kids in the line, right? Your boys said something about a girl that was overweight. It was like someone was really overweight and made a comment. It was like, oh God. Little kids. Little kids are the best, dude. They're so honest.

Zero filter. My buddy, he had a little, dude. They're so honest. Zero filter. My buddy, he had a little, well now they're older, but when I was training him, he was my client, he came in one day, he was laughing. I was like, what's so funny? He goes, well, I go to wake up my daughter, and she looks at me and she goes, your face smells because it's morning breath.

Oh. Dude, my sister-in-law, my sister-in-law, so every time, it stays all the time at my mother-in-law's house, and when she comes out, so we drop Max off there, this was just like two days ago, and he calls her squishy, and he goes and he pushes her, pushes her belly fat when he pushes her. Yes, dude.

It's like, oh my God, thank God she's a great sport, she's like, yeah, I'm squishy, and she like, but he just like, so she comes around, and I say, oh squishy, and he goes over and he starts pushing it. And I'm like, oh my god. Thank god my sister's cool. And she's just like, you know, whatever. But I mean, it's like kids have no filter.

You know what I'm saying? They don't know that stuff. Well, you got to be careful, too, with what you tell them not to say, because that'll do the opposite. Oh, yeah. So you got to be like, and my wife's really good at this. She's really good at not reacting. And so because then it goes away if you're careful

And you don't let them see a big reaction it goes away But if you show a reaction then they'll sometimes amp sum up But my son and he doesn't say this thing I don't know. I don't think I've heard of say this in a little while but for a second there he'd go up to My wife and you hug her and he go I love your boobies and so she'd look at me like don't say something I laugh, you know, so I don't say anything. So you just say people be around. I love my mommy's boobies." And so she'd look at me like, don't say anything, because I'm going to laugh, you know, so I don't say anything. So he would just say, people would be around, I love my mommy's boobies. And he'd go hug her and she's looking at everybody

like, don't say anything, because she will say this shit forever. He kind of stops saying it now. I wanted to fist pump him. Me too, buddy. So does dad. So father like son. Ned is CBD from full spectrum hemp oil that you

feel. Take this and you feel it. I dare you. Try it out 45 minutes later. Oh boy, it's a good time. Go check them out. Go to hellonead.com forward slash mind pump. Use the code mind pump.

Get 20% off. All right, back to the show. Our first caller is Christie from California. Christie, what's happening? How you doing? Hey, Christie. Hi guys. How can we help you?

Okay. happening? How you doing? Hey Christy. Hi guys. How can we help you? Okay so as a longtime listener I've heard you guys talk many times about too much cardio and or group classes and that it's not ideal. However I really enjoy going to a spin class. I go about, I'm conscious about going only two to three times a week and then on other days I'm currently in phase only two to three times a week. And then on other days, I'm currently in phase three of MAPS 15, and I do that every morning. I'm bought into the fact that weightlifting

is the best way to get the body that I want, but I feel that the mental health benefits of going to spin are worth it, right? I just feel so much better when I have going to spin two to three times a week. So I am wondering if there is a way to like mitigate any negative effects of the high intensity cardio a few times a week. So while I'm hoping to lose some body fat, I do want to maintain as much

strength and muscle as possible. So is there an ideal way to do this? Again, mitigate any negative effects and any advice would be greatly appreciated. Yeah, good question. Stay fed. I do want to make it clear to the audience that's listening to this because I know that we do come off this way. But if a client tells me something like they really enjoy it, then I absolutely would never tell them quit.

The only thing I ever communicate to them is if they are asking for a goal that is conflicting with their approach. And so if you were really frustrated and you're going, Adam, I'm having such a hard time, I want to put on five more pounds of muscle, I'm just kidding. Then that's where I go, well, if you really want to add five more pounds of muscle and we're having a hard time doing it, this amount of spin classes we're doing is not helping that goal. But if you're not complaining about the lack of muscle you're not building or the results you're

not getting and you're absolutely happy with the going to spin classes, I'm gonna encourage it. I love it. There's all kinds of positive things that happen there. It's just that when people want something, in particular building muscle typically is what they're struggling with in this case and then they're continuing to do it is when I'm just going to let them know, just like it's something's got to give here. Either you are okay with we're not building the maximum amount of muscle that we could be building and you're very mentally happy and you love the class and the community and all those things and that so that's okay. Or you realize that that's what's keeping you from building

that next five pounds of muscle and can you take a break from it in order to reach that goal you can absolutely do that and then decide to go back if you want to and so it's more so communicating with the client their realistic goals with their approach or the tools they're using to approach it with yeah you're doing the right program that's 15 is a good it would be a great way to strength train when you're doing spin, you know, two or three times a week and you love it. So I'd say keep going.

Keep your protein intake high. Don't under eat would be the two main things. Get good sleep. Feet before the spin class. Yeah. And that's it. And by the way, how far into MAPS-15 are you by the way? Phase three.

I just started phase three. Oh, good. So after this, do MAPS-15 performance. We just launched it So we have another maps 15 program. Okay maps 15 performance same methodology Same style of training except now there's more of an athletic You know bend to it. So we'll send that to you. So you'll you'll be able to continue that same kind of structure Except with different programming, but that's the perfect But that's the perfect routine to do with this.

Yeah, and you can always do a bit of what I would say, like an off season too, where you do kind of scale back to Adam's point of the spin classes, just to really hyper-focus on building up your muscle and then come back. And so if you schedule that out, you can kind of undulate that too. Not to say you have to eliminate it completely,

but maybe just the frequency of it, just to give your body a chance to build. So, you know, that's just how I would toggle that and kind of play with that. Yeah, you take creatine? What was that? Do you take creatine? Not consistently.

Yeah, take that every day. That's like the best supplement for me. Yeah, for everything basically. Yeah, and then I guess the one more supplement that I would add potentially, and it really has to do with how consistent you are with hitting your high protein intake, and that would be EAAs around the time

that you're training the Spain class, right? Yeah, if you're not hitting, are you hitting your body weight in grams of protein every day? Probably not. Yeah, oh yeah, that'll make a big difference. Huge difference. That'll make a huge difference. Okay. Yeah, hit your body weight in grams of protein every day? Probably not. Yeah. Oh yeah that'll make a big difference. Huge difference. Huge difference. Okay. Yeah, hit your body weight in grams of protein every day. You'll build muscle from doing that. Okay. Yeah and if you go to

getkion.com and the EAAs, I prefer the pills they make a powder form too and then just keep that by your side and days let's say you're trending behind on protein and you know you're like oh man I didn't get a big protein breakfast it's gonna be a hard day. I'd take that you know two three times in the day especially if it's a day that you're also doing spinning class that'll help mitigate any sort of muscle loss okay awesome and then should I be eating more on spin days probably help yeah yeah probably yeah you know make like if you stay fed eat protein, you're following the right strength training program,

you're doing everything right. More calories would help and be important, but not more important than hitting your protein every day. Hitting your protein every day in regards to keeping and or building muscle for you will be the most important thing is to consistently do that. This is why I think this is where I would recommend having something like the AAs by your side just in case those days that you missed or had and you feel like you've ate enough but you're not hitting your protein intake, make sure you hit that.

That'll be the biggest thing. Okay. Awesome. Sounds good. Thank you guys so much. All right. Thanks for the support. Thank you guys.

Bye. Bye. Good question. And yeah, I'm glad you guys. Bye. Bye. Bye. Good question. Yeah, I'm glad you made that clarification. Yeah, common question. If you're doing a workout that you love, you're not overdoing it or hurting yourself, keep doing it. If you're going to tell me what's the best way to get a particular result and your workout is not the best workout for that, I'm going to tell you the best workout to do for that

particular goal. You can't have everything, right? But that's it. That's the bottom line. And oftentimes we're talking to people who want to maximize fat loss, keep a faster metabolism, sculpt and shape or build muscle, and in which case strength training

should be the absolute cornerstone. And cardio's terrible for those things you just listed. Cardio's great for endurance. It's really good for endurance. Great for your heart, it's a great way to be overall. It's a healthy form of exercise. Absolutely, but it always seems to, and that's why it like we come off as like this anti cardio. So not true.

It's just that it conflicts with what people are trying to accomplish. Somebody called in and they're like, I'm strength training four days a week and I want maximum endurance. I'm going to tell them to do cardio and cut back on some of the strength training. We just don't get a lot of that. That's it. Our next caller is Justin from Oregon. Justin, what's up, man? How you doing, Justin?

What's happening, buddy? Hey guys. How's it going? Good. How can we help you? I'm a 37 year old police officer. Um, I live in rural Oregon. Um, more specifically, I'm a fish and wildlife game warden who I also

enforce criminal and traffic code. And I've been employed been employed in that capacity for about eight and a half years. I'm also a husband and a father of a four-year-old boy and a 10-year-old girl. I've noticed over the last eight years the unfortunate effects of cumulative stress on my body and my psyche, as a lot of officers undoubtedly do. I have maintained a good workout routine, especially after following your guys' programs. It was a little bit freestyle at first and not really a direction. That's

really helped me. But as I digress, so I ran through anabolic several times, performance, aesthetic, and I'm currently doing MAPS 15 because we just finished up our busy season, which is hunting season over here. And I struggle to fit even an hour long workout in on top of parental duties and everything else life throws in. I try to eat as many whole foods as I can and I try to reach protein goals, but I've still struggled with some weight gain

and eating unhealthy foods from time to time due to simply a lack of time and ability to prepare before I head to the middle of the woods for work. I'm six foot four, about 240 pounds. I carry a good amount of muscle, but I also carry some extra body fat around would like to lean up. My question specifically involves programming for police officers, game wardens. And I guess you could extend that extending that to military as well. And what that programming would look like. I listened to the first responder programming podcast, I think it's 1487, several times,

and I found a lot of useful information in it. But I felt like there's some things specifically related to law enforcement that may not be addressed directly in it. Specific questions involve how much and what type of programming would you guys recommend to balance out the extreme stress that cops and and or military can face in particular? This involves anything ranging from potentially getting in a physical fight for your life to having the strength, stamina and mobility to not break down over the course of a career in law enforcement. My question is, have you guys ever considered the idea of potentially writing a program specifically for law enforcement or military in particular? I know a lot of veterans and fellow officers who listen and follow your lead on fitness. And I think they'd find great benefit in that.

Um, obviously performance is the one that I've, I've tried to stick to the most on, on that with mobility and strength training and things like that. But I'm just curious to pick your guys' brains on something more specific. We got something for you. Literally just came out with it. Yeah. MAPS 15 performance.

So you've done MAPS 15. We now have a performance version of it. So athletic minded, athletic bend to the same methodology, and it has two versions within it. There's a standard version, then there's an advanced version and the advanced version includes power Training as well, which is gonna come in handy It also we're also when we just launched it this morning and there's a seven-day

Recovery guide that we wrote with it also which I think Could be super impactful like you let's say you had one of those crazy, yeah, let's say you had one of those crazy weeks of getting into a fist fight for your life for just a lot going on and you've been training and you're like, oh man, I need to just reset or recover a little bit. What does that look like? Can we map out water, sleep, nutrition, mobility,

everything for the next seven days to kind of reset you to get you back into swimming. So I think the combination of that new program with that would be extremely impactful for you. In regards to something very specific to police officers, the hardest part about that is it's so unique. You guys have so many different ways that stress can hit you that Right you guys have so many different ways that stress can hit you that It's it's it's far better that we continue to educate and help you guys how to handle that each individual Situation that comes your way the best the best if I were to look at all of our programs I think if it's perfect the the the two best programs for first responders and law enforcement would be original mass performance

But that volume can be too high for some people, especially if you're a dad or a mom, you got lots of stress going on. Mass 15 performance would be ideal because the volume is much lower. And then like Adam said, you're going to have a seven day overtraining rescue guide. Anytime you feel burnt out, just go to that. And it tells you what to do every single day for the next seven days. Get your body back on track.

And we'll send that to you for free, dude. So we'll next seven days to get your body back on track. And we'll send that to you for free, dude. So we'll send that over to you. And we appreciate what you're doing for us. Oh, outstanding. Yeah, you got it, dude. Thank you, guys. And I really appreciate that.

Yeah, that sounds like something right up my alley. Sounds like it would fit in well with schedule and I like the sounds of it, so I really appreciate that. No, you'll get it. We're gonna send that right over to you. You'll be all set. Just follow it. I think that'll be the perfect program for you.

Yep, absolutely. Good deal. All right, hey, thank you guys so much. Really appreciate everything you do. You got it, man. And we thank you for your service. Appreciate it. Thank you, Justin.

Hey, no problem. Thanks for the support. Take it easy. Yeah, perfect. So I love it when we have the right answer, like the exact thing that they need. I'm glad you mentioned the seven day rescue over training guide. There's so many applications for that.

So many people. And what's good about it is- We have a lot of questions regarding that. It is a structured seven day, like each day within that seven day period- It's a protocol. It tells you what to do and the goal is to literally to amplify, speed up, and accelerate the recovery and healing process and get back to adaptation. What I love about that is that being overwhelmed with stress or over training can happen to so many people, so many

different people in so many different ways for so many different reasons. And so if and when that happens for you for whatever reason, you have this beautiful seven day map of, okay, this is what we're doing for the next seven days. That should pretty much handle anybody and everybody that is feeling that way for most cases to get them back into training and doing it appropriately. So I'm excited for that. I mean, it's another one of those examples of something that we've probably needed to create because we've answered. I feel like we've directed people that way so many times. Now we actually have a protocol that we can give to them.

Our next caller is Kaylin from Canada. Hi, Kaylin. Hi. How can we help you? Hi, you guys. Um, okay. So I have a bit of a long-winded question on behalf of both myself and my husband. Um, my is around programming

because we live a little bit of a double life sometimes. So my husband works away at a remote diamond mine in super Northern Canada. So he's fly in and fly out. So he's at camp for two weeks and then he's home for two weeks. So we're kind of struggling with programming because our life looks quite different when he's away versus when he's home.

So for him, when he's away at work, he works 12 hour days for 14 to 21 days in a row. He does have a gym at camp that has kind of the basics, but given the kind of long days of work, plus he works in like a physically demanding trade. He's a heavy duty mechanic, so his job is very physical. So his capacity to kind of work out and do a lot of hard work is limited while he's away. And then when he's home, he's actually not working. So those two to three weeks that he's at work, he works every day. But then when he's home for two weeks, he's home without any kind of work commitments. So he has a lot more time. For me, it's kind of the opposite.

When he's away, I actually have more time to work out because we have a lot less social engagements and I have evenings to myself after the kids go to bed. So I spend that time working out, but when he's home, I prefer not to spend kind of an hour plus working out in the basement. When he is away, I kind of solo parent our three kids, I work full-time, but again,

I have those evenings to myself. What I was kind of thinking initially is that we could potentially toggle between programs. When he is at work, he could do more of a maps 15 style program, and then I'm currently doing muscle mommy. I'm working on toggle between programs. So when he's at work he could do kind of like a more of a maps 15 style

program and then I'm currently doing muscle mommy but then when he's home a three day a week kind of full body trigger session like anabolic would probably be better for him kind of scheduling wise but then when he's home something like maps 15 actually works better for me so that we have more time to hang out together in the evenings. But I'm just wondering how you might toggle those programs, given that our schedules are so different in those two week increments and how that might affect kind of the goals we're working towards. That is perfect. Yeah.

You did, that's perfect. You're nailing it. I would consider, Kay, him just running Maps 15 all the time though, since it's already something you like to do when he's back, if you guys are trying to do this together too, because he's got such a, like, I don't know, when he's away for those two weeks, is it 14 or 21 days straight of labor,

or do they give him days off in the camp? There's no days off at camp, so it's straight. Yeah, I mean, he's working physically so hard. But when he's home, he's not working Yeah, but then run mass 15 isn't it more volume? He's recovering what you said is what you said will work fine Yeah, he could go straight with mass 15 all the way through but but the way you would do it is you would leave off You get back on where you left off. There's no problem with that

So you could go maps anabolic for two weeks two weeks math come back, back to maps anabolic where I left off. Because you haven't stopped training. So it would be, it literally is start back up where you left off each time. But the way you organize it is actually perfect. So in terms of like phasing, should I be matching reps and kind of the same type of rep? No, not that big of a deal.

You're totally fine. And you're switching and being consistent enough for long enough that it really doesn't matter as long as you're- You just start back up where you left off, literally. Yep. Okay. You've got a solid plan.

And then I guess, so would that plan change or need to change if kind of we switch programming? So I'm planning on starting performance in January. So would performance still pair well with a Maps 15? Maps 15 works great with everything. But we also just came out with a new Maps 15, Maps 15 Performance. So I'll send that to you,

and now you have two types of programs that are based on that same methodology of 15, 20 minutes a day. That'd be perfect. Yeah. Okay, and then question. So for my husband, so for me, my goals are basically just keep up with the kids,

be fit enough to be able to go snowboarding, hiking, like all that kind of stuff. My husband has more specific training goals. So he races sprint cars on a dirt track in the summer. So he is kind of getting into training season for racing. So I guess, like, would anabolic and Math 15 still be kind of appropriate for that type? Like, I have no idea how you would train a program

for, like, car racing. No, either way is fine. The only thing I would say, and since we're sending you Math 15 performance, it's perfect. Yeah, he would do that. Yeah, the limiting factor with anabolic is it's kind of the same plane of motion. There's not much rotation or lateral movement, but now you got it covered with the program

we're about to send you. Yeah, I really think 15 is gonna be the protocol for him most all the way through, and here's why, because he has such a labor-intensive job that, and then now you add in that he wants to train sprint cars too, I'm assuming he still works, right, during that time, and so my biggest concern, you add in that he wants to train sprint cars too. I'm assuming he still works, right? During that time. And so my biggest concern, if he was my client, would be overdoing it. Actually, in fact,

that would be like he less is more with him because if he's already doing enough, something that's so physically demanding for 14 to 21 days straight of work that when he comes back, and even if we were like in race season, I wouldn't be like, all right, now let's ramp this all up because we've got to get ready for race season. We would be more likely to overdo it with him than we would be not preparing him for that. But we have a seven day overtraining rescue guide. That would be great for you guys to utilize

when you feel a little burnt out. And that will come with the program. Amazing, that sounds perfect. Yeah, you're all set. Awesome. Well, thank you guys. That was easier than I expected. Yeah. You guys are doing good. You get discounts on diamonds

because of where you work. Yeah. Can he sneak a couple in his pocket for us or what? I can't complain about. I bet. I bet. Awesome. That's awesome.

Thanks for calling in. We'll send that over to you I bet. Awesome. That's awesome. Thanks for calling in. We'll send that over to you. Yeah, thanks so much. You got it. You know, along those lines, do you know what they used to do to workers in diamond mines?

I bet they searched them. When they would leave? I bet they searched them. X-ray. Oh, X-ray. Before we knew X-rays give you cancer. Every day. Every day, people would go through an X-ray

to see if they had diamonds on them. Isn't that crazy? I imagine. I mean, the temptation for somebody who's doing something like that to not sneak a look. To find a couple little. Yeah, yeah, yeah. Oh yeah, totally. No, the way that they're laying it out is perfect.

And you just, because you're exercising consistently, you just, but you know, the point you made is good. It probably takes a huge toll on his body. And so getting back home is probably like, like he should probably to rest. Yeah. That's my only, my one concern is, is him. What she's doing is perfect. No, no qualms with that at all. But if he was my client, I'd be really like paying attention to like when he came back from work, like how's this guy feeling and like, and the last thing I

would want to do is overdo it. And that's probably the more likely thing that people do. Cause they're like, Oh, I'm back. I'm not working seven days, you know, long 12 days. Even then he runs like a longer, more intensive workout. And then he goes right back into crazy work. It's like, dude, you don't really get that recovery. Yeah. Hey, look, if you like mind pump, come find us on Instagram. Justin is that mind pump Justin. I'm at mind pump to Stefano Adams at mind pump. Adam.

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