Mind Pump: Raw Fitness Truth - 2518: Five Tips for Amazing Sleep (Listener Coaching)

Episode Date: January 24, 2025

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. 

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Ontario if you want to pump your body and expand your mind there's only one place to go mind pump pump, with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, we answered listeners' questions. People wrote in, we got to pick some questions

from our Instagram page at Mind Pump Media. But that was after our intro portion. Today's intro was 54 minutes long. In the intro we talk about fitness studies, diet studies, nutrition studies, talk about family life, current events. It's a good time. We know you're gonna love this episode.

By the way, this episode is brought to you by some sponsors. The first one is 8 Sleep. This is the most sophisticated and advanced sleep system in the world. It goes on your bed, it manages the temperature of your bed, and it uses AI technology to monitor your sleep, modify the temperature throughout the night

to maximize your sleep quality. If you want good sleep, nothing is as effective as 8 Sleep. Go check them out. Go to 8sleep.com forward slash mind pump. Use the code mind pump, get a huge discount. $350 off the Pod 4 Ultra. This episode's also brought to you by Juve. Red light therapy that's effective.

By the way, this is the red light therapy that you see in the studies. There's a lot of red light therapy companies that sell you a crappy product that's not as powerful, not the right wavelength. You'd have to use it like nine or 10 times as much to get a similar effect as Juve. Juve uses the stuff you see in the studies.

Better skin, better recovery. Today I talk about how it might actually enhance fat loss. There's several studies showing that. Go check them out. Go to juve.com, that's J-O-O-V-V.com forward slash mind pump. Use the code mind pump, get $50 off your first purchase. Also, we have some workout program bundles this month. Each bundle

puts together multiple MAPS workout programs. All of them are $300 or more off. Here they are. We have the new to weightlifting bundle, we have the body transformation bundle, we have the new year extreme intensity bundle, and the body transformation bundle 2.0. You can find all of them at MAPSJanuary.com Alright here comes the show. Almost nothing will enhance fat loss, improve muscle gain and strength gain, improve longevity like good, consistent quality sleep. Now there's a lot of information out there,

lots of supplements that say they help you get to sleep faster, sleep longer, lots of products that are out there that tell you they can help you. But the truth is, some of them don't really work or help that much at all. So what we're gonna talk about are the five things that have been proven to improve your sleep.

In fact, if you do all five of them, you are almost guaranteed to get better quality sleep, better recovery, better fat loss, and better muscle gain. Ooh, I like this one. It's not Nyquil either. This is a topic at our house right now. Sleep? Yeah, I mean, Katrina and I both, admittedly,

we go in bouts like this where, and a lot of times, it's attached to, we're into a series. That's the one. Like a show. And our rule of being in the bed and lights all off and no electronics before 10 o'clock, we start to bend on that rule. And it starts to be 10.30 and then it's 11. And then you have a couple crazy nights,

you're like, shit, it's midnight. We've already watched like three of these. We gotta go to bed, right? And the other, this beginning of this week, we've made an effort like, hey, we're gonna watch a show, one of our shows, that's it, no matter how addictive it is, and this and that, we're going to bed before 10 o'clock, and so we've been in our bedroom by 9.30,

and oh my God, just that alone, I've had the most, I mean, I've woken up without my alarm clock all week, and that to me is always the sign of when I'm well rested I don't even need an alarm clock to wake me up. It affects everything. The data on this is very clear. Subpar sleep or below optimum sleep. So it doesn't have to be terrible.

I think people know when they have terrible sleep. You know that. But a lot of people just get by with sleep patterns that aren't ideal. And maybe they've been doing it for so long that they don't realize the effects. But the data on this is clear. Your risk of injury when you work out goes through the roof. In fact, it's one of the easiest ways to increase a risk of injury is to have a

poor night of sleep and then work out. It changes your body's ability to build muscle. It makes burning body fat far more difficult. There's a study that I brought up many times where they've had two groups, one group bad sleep, one group good sleep, both of them eating the same, both of them training, both of them in a calorie deficit. The group that got the poor sleep lost half as much

body fat and twice as much muscle. That's crazy. Because of the poor sleep. It negatively affects your hormones. It also has a strong effect on cravings and behaviors. It increases things like negativity, depression, and anxiety. So it's like a totally big deal. And I think a lot of people are becoming aware of this because of the health space is now

marketing heavily to it. But there's so much information that's out there. It's like, okay, well what's gonna make the biggest difference? What things are gonna make the biggest difference on my sleep quality, on how my body feels after a night of sleep? Like what are the things I can do

that make the biggest difference? Because there's 50 things out there that everybody says helps. What makes the biggest difference? I mean I think step one before even getting to the what five or so that you listed, I really because this isn't necessarily listed is step one or first one is actually just care about it. Yeah. Because I don't think that seems silly to say that because but there there's so little attention put towards it. We put so much emphasis on starting the day, right? What time you get up, your routine that you do,

all the millionaire routines on what they do before, the cold plunging stuff that we're talking about. But there's very little conversations around what you do to get ready for bed. I mean, there's stuff, there's people talking about in marketing why sleep is important, but there's not a lot of attention. And so I would say that the first thing

and the most impactful thing that you can do is just to start to care about it. Be more intentional about your process. Yes, pay attention. Start to pay attention. Do I have any patterns or do I have any sort of consistency or am I just totally inconsistent? Pay attention to it as step one.

If you're watching or listening to this right now, give yourself 30 days. Just say for for 30 days I'm gonna do the following five things I'm gonna make it a priority and you will notice a substantial improvement in the quality of your life and how your body responds to workouts and your diet. So the first thing is this is an easy one for a lot of people is to manage the temperature of your bedroom. The data on this is very clear. For most people between 60 to 65 degrees elicits the best sleep response, the best stages of sleep, the fastest fall asleep time, the least amount of inflammation, the lowest amounts of wake-ups. This right here is an easy one for

most people. If you have a temperature-controlled home, set the temperature of your bedroom to 60 to 65 degrees. And you know, some people think that's cold, by the way, but the data shows that if you cover yourself with a blanket and the room is that temperature, you still seem to get that benefit. I think we all know that, right? That's like people feel so cozy in the winter, even though they're all bundled up. Just the temperature, 60 to 65 degrees, that's what the data is. Well, I mean, first to me is paying attention. When I started to pay attention to these things,

this would be considered the first big rock for me of what made the impact, was the temperature control. This is why eight sleep for me has been the best, single best investment for this talk right here. Talking about improving my sleep consistently, nothing will impact it more than my temperature control. And that's on your bed. That's your bed. So, and for some people that have air conditioning or it's expensive, this is like, it goes on your bed. Which is more effective because it's like you change like overnight I remember having covers on and it would be like

Somewhere in the middle of the night where all of a sudden now my temperature increased into even though like it was temperature controlled Like outside like I had to throw the sheets off. I'd wake up like it was just like I'm cold. I'm hot. I'm cold it's so to have it like Regulated so it actually cools you down like from your bed was huge Well, and then I think I mean I wish I could keep my house at 60 My wife would never let me keep the house Especially if you have kids little kids like my my wife will not let me keep the house I would keep it at six degrees. I have no problem seeing my breath inside the house and walking around

I do but yeah my oldest Yeah, Katrina does not, she wants it. And so that's why this, this eight sleep thing was been such a big game changer. Yeah, so she can control her bed at whatever optimal temperature it is for her. And then mine does. And then of course the AI even adjust to each person.

But so I, this is one of the biggest rocks for me is getting that temperature under control, especially when you're married and you have different, you guys each like different temperatures. It feels like someone's always suffering where you can control each side like that. Each person can get the individual sleep. But again, the data on this is pretty clear.

This makes a big difference. Now next up, I like this next one, although a lot of people are gonna either cringe or shy away from it, because it's not really about what you do, it's about what you probably shouldn't do. So when I looked at the data on caffeine and its impact on sleep,

they did studies on caffeine before bed, which you would expect to have negative effects on your sleep, right? Then they same study two hours before, four hours before, six hours before. Guess what? All of them, all of them, including six hours before, had negative effects on sleep quality.

Pronounced, measurable negative effects. So the advice is, and by the way, in this study, they used different degrees of doses. They stuck with the doses most people tend to consume. So we look at the average caffeine consumer, it ranges between 200 milligrams a day to 400 milligrams a day. That's the range. That's what they did in the study. That's considered average. That's the average person. God, I would think it's higher. No, two to 400, so, you know,

cause you look at like two or three cups of coffee is about 300, right? So two to 400 milligrams a day, even six hours before. I'm willing to bet though that that number is on the rise. I mean, look how popular energy drinks have become. Everybody's moving into that space. And the standard is 200 now. I mean, your average Celsius type of drink is 182, minimum 200.

Kids stay up now playing video games if they hang out with their buddies and they're drinking these caffeinated drinks. And it's like, it's unfortunate. It's an unfortunate part of the culture, but it's there. Yeah, I bet that research is old stuff on the, I would guess. It's on the rise. We're on the rise. I agree with you. But now what the studies show is you need to have,

if you're going to have caffeine, have it a minimum eight hours before bed. Yeah. Minimum probably 10 hours is ideal because caffeine has a half life, meaning you lose the feeling of the effects, but it's still circulating your system and it still will impact the quality of your sleep. So probably 10 hours before. Now here's what's crazy, as I'm reading the study,

the authors in there write about the average time people like to consume caffeine aside from first thing in the morning and it's late in the afternoon. It's to fight that late afternoon energy slump that people get, which is within the six hours or so or eight hours before bed Now why does this happen? It's a negative cycle They consume caffeine too late it affects their sleep even though they get a bit on time Even though they wake up and like oh I should this that was about eight hours the sleep quality wasn't great because of the caffeine

Now they bonk again at 3 p.m And they have to repeat the dose every single day not knowing the caffeine is the root cause of the issue. In fact if you have sleep issues and you go to an expert the first question they will ask revolves around caffeine intake. Yeah. It's the first question and what's interesting about this caffeine is a drug it's quite addictive people don't like to touch this one. I've talked to so many clients with sleep issues and when I bring up caffeine they're like no no that's not bothering me I just have it first thing in the morning. Let's talk about something else. A lot of people with sleep issues the caffeine at 6 a.m. is affecting their sleep. Yes. Eliminate that once it happens. I mean I can't have it

past noon. If I have a drop of it past noon it's affecting it and the and the further past noon the more it's affecting it and I would make the argument that even the stuff I have early in the day makes somewhat of an impact. It's not as bad. I know that if it's past noon, I'm disrupting my sleep for sure. I think I'd get even more optimal sleep

when I'm caffeine free. Well, and I mean, and then there's the other class of clients that I get, which isn't mentioned on here, but you get the caffeinated mornings, but then at night you have to take yourself down with a glass of wine or alcohol. And the alcohol itself, I mean, is detrimental to your sleep pattern. So it wrecks. It has no room in there. It'll knock you out.

Well, and most people don't know that because they think because the alcohol helps them fall asleep, but they don't realize that it disrupts the quality of their sleep. And so you're trading, you know, you're robbing Peter to pay Paul in this situation. A glass or two of wine before bed turns an eight hour sleep period into the quality of what you would get with good quality six hours. That's how much of an impact it has on your sleep. Next up, this is one that's interesting and the data on this is very cool. For many many people the last meal of your day if it has a decent amount of easily digestible carbohydrates and I said easily digestible because any food that you eat that affects your digestion will give you negative sleep. But if you have like for me white rice is very easy to digest okay potato very easy to digest.

When they show in studies when people have a nice carb portion with their dinner, it improves the, or lengthens the REM stage of sleep. And it has to do with the way that carb, the insulin response affects things like melatonin production, tryptophan intake into the brain. It literally improves your brain's ability to get to sleep better. So for some people who are like, oh no, no, I only eat carbs in the brain, it literally improves your brain's ability to get to sleep better. So for some people who are like,

oh no, I only eat carbs in the morning, and I don't eat them later on in the day, and you have sleep issues, you might actually benefit from having your carbs later in the day. No, I never understood, but was this part of the whole carb back-loading approach? No. I don't know anything about that.

No, back-loading was a bodybuilder thing. Bodybuilder thing? Yeah, I had to do it. It was a theory of you getting all those nutrients before you go to bed so your body can recover and build muscle while you're sleeping. And also just a strategy of some people like it post versus the pre, their stuff, right? Instead of getting it early in the day, you get it in the back side of the day. Now, I identified this carbohydrate one for myself before there was any studies. This was a baby hack, by the way. This was a baby hack, by the way.

Back in like the 80s and like back I know. They give their kids. They give their kids. So if you had a baby that had a hard time sleeping, one of the like hacks they tell you to do is do like cereal or rice like in the milk so it would carb load them a little bit for bed and then the baby would sleep longer at night. I identified this one for myself because if I had too many carbs in the morning I'd feel kind of sluggish but if I had them for dinner, I'd sleep real good.

And I just noticed that for myself, didn't know that this was a common thing, but now there's data to support this. Next up, this one right here, when I've had clients do this one consistently, and we do this ourselves, we really try to do this, it sounds silly, but it makes a huge difference. And we can go into the science of blue light,

electric light coming from the ceiling, has an effect on Melatonin production the brain thinks you're the Sun is still out and blah blah blah blah blah I think we've all heard this but try it yourself about an hour or two before bed use candlelight and read paper books and Here's what's funny back in the day. You know what people used to do in bed. Everybody used to do this in bed We used to read books in bed You know what people used to do in bed? Everybody used to do this in bed. We used to read books in bed.

And when you read books in bed, I remember this, reading books as a kid. Read something extra boring. It would put you to sleep. You know what we read now in bed? Electronic tablets. Does the opposite. It keeps you stimulated.

Paper book, candlelight. So we do candlelight or we do Himalayan salt lamps, which are, and also the angle of light, if light is coming from above your head, it has a stimulatory effect. If it's down low, especially if it's red or glowing red, like Himalayan salt lamps, it doesn't have the same effect.

Oh, that's interesting, because it probably emulates like a fire, huh? That's the theory, but it's true. There's just something so calming too, about like a fire, that red glow, amber, and stuff like that, like that relaxes you and brings you right back. By the way, it's a hack for parents too.

If your kids get riled up and it's hard to get them to bed, for an hour before, they love it, kids love it. Turn the lights. Yeah, they think it's fun. Turn the lights off, light some candles around the house, or like I said, Himalayan salt lamps is what we use, they're a little safer, because I have a four year old that would run to the, I'm sure he would run to a candle,

knock it over, and it calms the kids down too, and they think it's fun because it's dark and they go to sleep much easier too. So it's an easy one. Lastly, now this is a fitness one and this one has to do with your central nervous system. There is a form of activity that calms the central nervous system down. That's actually one of the fundamental characteristics of this activity and it's static stretching. So a static stretch is when you hold a stretch

for a long period of time, 60 seconds, two minutes, three minutes. So it'd be like if I'm sitting on the floor and I'm stretching my hamstrings, or I'm holding a quad stretch, or I'm holding a pec stretch or something like that. Hold the stretch, deep breathe while you're doing it because if you hold your breath that actually excites the central

nervous system. The reason why you get more flexible within the stretch, we've all done this, you go to touch your toes, you hold it and as you hold it all of a sudden you go deeper and deeper and deeper and deeper. The central nervous system is relaxing its grip on your muscles and if you do this throughout your whole body while deep breathing, the entire central nervous system starts to relax. This is the effect of a good relaxing deep tissue massage. So if you've ever had a deep tissue massage, yes, it puts you to sleep.

But you have to combine it with deep breathing. Best year of my life. Yep. The first year you were. Still remember that year. I still remember that year. Now I'm stretching for my hips dude because I feel in the morning and it does it makes a difference but it's like yeah it's annoying that there's new additions that I have to like ritualize you know it's like it's a really nice ritual too

if you have you know ten minutes before bed would be light candles get on the floor do these stretches Don't make it a workout you hold the position breathe through it, and I like to do pigeon Hamstring quad I like to do lat pack and then I'm kind of done and man you lay in bed and say oh You're floating on I mean one thing like in terms of the the meals like in terms of timing of your last meal for me It was a huge impact for me. Not right before bed. Well yeah, I mean it's just, I have to be able to digest that all before I go to bed

because it definitely impacted me. The only thing that I might add to this, and I love the idea of probably doing it when you're doing your stretching or doing something where you're calming down, is adding some sort of a gratitude practice. Just because we have- Oh, such a great way to go to sleep.

We have so much anxiety and stress that people talk about, and one of the things, those two just won't live in your head at the same time. Yeah, wasn't there a study out on the quoted? There was, there was. Where you can't be grateful and, well, was it scared at the same time? Yeah, it's not scared.

They occupy the same- It's not scared, it's anxious. There's another negative feeling. Yes, and it's anxious, or if you have anxiety, you have anxiety about something, it's impossible to be anxious and grateful at the same time. They both operate from the same part of the brain. And so if you basically take that time to shift it over into being grateful, you won't be anxious. And so if you're going through... I think this is a good practice all the time, but let's say You know, if you have, if you're like going through, I think this is a good practice all the time,

but let's say it's just been a very stressful day and you got a lot on your mind. I've tried to do this, like just, you know, obviously we have days at work where they're more stressful than other. And so if I'm in bed and I know that my brain has a hard time shutting off the work stuff and I catch myself doing that,

one of the best ways for me to shift that is to go get away from thinking about work per se or whatever stressing me out and move over into all the things I'm grateful for in my life. Pairing that with like your stretching or being like that, man, that's a great way to help. That's a great way to stack them up. So did you guys, I got to say this because something just came out and we'll go over it here, but I got to say, man, here we are 2025.

I think conspiracy theorists are undefeated now for a while. There's gotta be a chart out there that we can refer to and point to. It's like, remember, because there's so many that have come to fruition. Oh my God. It's, I wanna see, like I wanna see how many we've notched off.

Just with diet and diet related, diet related stuff alone. I know. So many things have been proven like fluoride came out. Oh yeah, by the way, it causes lower IQ in children. Exactly what the health people have been saying for probably three decades and they were getting laughed at and told you're an idiot. No, the studies don't show that, blah, blah, blah. Is this the FDA and red dye?

Red dye. Yeah, I just saw this come up. Let me blah, blah. Is this the FDA in red dye? Red dye, bro. I just saw this come up. Let me bring this up. So it's official now, right? They, yes it is official. Officially banned it. And fluoride, there's progress there as well.

Yeah, no, I'm gonna pull up, I'm gonna pull up what I just, a link, and kind of read to you what happened here. So US bans red food dye. You ready for this? Why are they banning it? What's the possible health risk, Doug? What do you think it is?

I don't know, cancer? Cancer. Possible cancer risk. Do you know what's annoying about this? It's more than annoying. It's even more than annoying. It's annoying because first off, those people in the health space were like,

if probably avoid artificial dyes, they were getting laughed at, told you're wrong, it's totally safe, don't worry about it. So not only were they wrong, but it's cancer. And then, here's the thing, what kind of foods, let me ask you this, what category of foods probably has the most artificial dyes or red dyes? Okay, kids.

Kids' food. Go down the food aisle of children's foods. It's all children's food. And then all the stuff they're discovering with, you know, like baby food that they found in terms of toxic chemicals. It just, oh, it makes me mad. They banned it in cosmetics for a while ago because of thyroid cancer. Now they're showing that, oh, it might be causing cancer in people as well. It makes me sad because kids' snacks and treats and stuff like that, I mean, they're all full of these things. They need the bright colors to sell them.

I mean, that was a big thing. I remember going down to the grocery aisle, especially with cereal, you're just like, wow, these are super bright colors. And what's hella crappy about this is that Europe, Japan, and I don't know who else, banned it a while ago. Maybe Doug you can find out when did Europe ban artificial food dyes. If you look at like processed cereals like Trix or

something like that and you look at the ingredients, they use like beet extract and stuff in Europe. Meanwhile we're over here still using these these crazy dyes. So they banned them for a little for a for a little while. You pull up when they did that, Doug? Yeah, they've been privy to it. So they haven't banned them all. But red dye. Red dye, number three? Yeah, that's the one. Red dye number three. Which at this point, I'm gonna say this right now, at this point I will say quite confidently, you should avoid all dyes. I think it's a matter of time before we come out and figure out.

1994. Europe, 1994, 34 years ago. Or 37 years ago, 30 years ago. Yeah, we're a little behind out here. Wilding would be that far behind. Isn't that crazy? That is wild. Yeah, this whole time, so this whole time,

who knows what kind, now I notice with my kids that they get hyperactive if I give them stuff with red dye, in particular my daughter, my two year old. I told you guys a story when we were in Arkansas visiting family and we gave her Tylenol and it was the red Tylenol, it was cherry flavored. And we give it to her, you know, a kid has a fever and they're not feeling good, you give them Tylenol,

you expect within an hour they're gonna be able to go to sleep. And she became hyper and weird. Why the hell are you using red dye in a medicine like that? To encourage pellet ability. Make your kid take it. Does it really make that big of a difference?

Maybe the people who buy it. Has your kid ever looked at how deep of red or purple or green or every color you've ever seen of medicine and been like, oh that doesn't even make sense to me. That's a good question Adam. I wonder if it's a standard procedure. Like it's cherry flavored therefore we have to make it red. Actually red. Probably. Yeah. Which is so terrible because it's like if that's something that's been banned since 94 in Europe and I'm over here and I'm making children's red Tylenol it's like hey guys,

let's it could be a little orange. Yeah or how about we just leave it. Yeah or let's not call it cherry. Let's call it something. Call it cherry but it doesn't have to look like a cherry. Who cares? I mean it's so weird to me that you would even make that decision. I'm so grateful that you know I'm very aware of these things but my wife is hyper aware. I mean, she's a mom, she loves health also, and she picks these things out, and my daughter was hyper and weird.

We were laughing with her. I'm like, what is going on? Why is she acting weird? I thought it was a Tylenol. I'm like, maybe she just reacts to Tylenol. And it wasn't until like weeks later, when I'm like, I don't remember, I was at the pharmacy, I saw dye-free. Like, what do they sell dye-free? And I'm like, I don't remember, I was at the pharmacy, I saw dye free.

Like, what do they sell dye free? I'm like, oh, wait a minute, sure enough, next time she was sick, dye free Tylenol, totally fine. It's the fricking red dye. And I've seen it with gummy bears or, there's some colors that will use red dye to make a different color, so it's not just red stuff. You have to look at the label.

So weird. I know, so frustrating but yeah they just freaking banned it. And we were lied to this whole time so I you know all of the I want to say this too all of the science you know you know I back the science and the data and they tend to oppose the quote-unquote natural people who say no it's best to go natural and they and they'll they'll make fun of them. They'll say things like, well, everything's a chemical. What do you mean avoid chemicals?

Your apples are made of chemicals. They try and make those stupid arguments. Like, F you. Like, F you. You're better off avoiding artificial anything. Not because it's always bad, but natural probably isn't. I've always thought that was the way to argue that is, you know, less of the fear mongering

and just more of the like, man, the goal should just be, let's try and eat everything naturally. Now, the reality is there's gotta be the time that they just have, but if you at least as a parent set the goal as I'm gonna try and always give my kid whole foods and that, versus just defaulting to, oh, the science says it's safe and it's fine, I'm just gonna eat what all process, box, packaged,

red dyed, everything, it's like, I don't know, man, I'm gonna go the other, I'm gonna go whole food natural as much as I possibly can. Well, I think, yeah, it's funny, because you put on the notes, the cakes, like I brought in some food Courtney's been making. No, you brought in cupcakes. Cupcakes. Cupcakes? Hold on, hold on. Yeah, he cakes, like I brought in some food Courtney's been making. You brought in cupcakes. Cupcakes.

You brought in cupcakes? Hold on, hold on. Hey, while you were doing our meeting and you were in a good, heated conversation with a potential sponsor, Kyle's sitting there, I'm sitting right here, Justin pulls out a bag, and I'm not making this up. He eats like four cupcakes in a row, bro.

It was three. Three cupcakes? In a row, dude. And Kyle and I looked at each other. His wife put it in there for each of us to have. Yeah. Hey, why don't you share it, bro? And the guys, you guys, you fatties are all scared of,

like, a few calories. Oh, I got to reverse this. We're the fatties for not eating cupcakes. Yeah. Oh, my little girlie. You're a tiger, you know? Bro, he ain't, oh, okay, fine, three, in a row, he was just crushing the cupcake. No, you know, I, he, okay fine, three, in a row, he was just crushing the cupcake.

No, you know, I've actually, cause I, my justification is, There's no red dye there, you know? Is, yeah, it's super natural, it's actually, she does, You said it was sourdough, right? Sourdough, she's been going crazy with this, like, because too, it's funny, we had just talked about

a similar conversation, not about red dye, but like everything else, I am always the conspiracy guy, you know, and I'm like, telling her, oh babe,, this and you know, we get, you know, Xenoestrogens over here and this. And I'm like looking into all the beauty products and she looked into it. She's like, Oh my gosh, she was terrified. She's making everything herself now. Even her cosmetics. Yes. All the cosmetics, dude, you have to, you'll have to ask her, but like it's, it's a whole process and it's, it's, it's cool. And I applaud ask her but like it's it's a whole process and it's it's it's cool and I

applaud it but also it's annoying because like I just want to spend time and she's over here just like you know like making chemists yeah like in the kitchen like is this for your face is this what like what are you cocking does it look good or does it look like she would like rub strawberry on her yeah some of it looks a little wild but but that's honestly like, she does like lotions, she does soaps, like all that kind of stuff and is going ham with it. So I'm trying to kind of encourage her efforts because it takes a lot of effort to make all this shit from scratch. Plus you guys benefit, you and your kids benefit from this.

Yes, we have been and we eat a lot of really healthy food that's like grown like in our backyard or from the local farmer and like she's just like 100% all in on being the organic crunchy chick, you know mountain lady that I've created For her but yes, I ate that It was the other lemons that are in our yard and then she had some like gluten-free You know flour with that and so I was like whatever did it was a frosting on him or were they? Frosty I mean frost The beard She loves you do She gives you three cupcakes to take to work. I think those were for us.

I think that was, okay, bring these to your coworkers. You're probably right. I just assumed that was for me. I was like, this must be all for me. You ate her cupcakes. That's hilarious. She's always making me bring sourdough. That's so awesome.

So she's doing all this stuff. I want to do that, dude. So the new place, our new spot, has two raised gardens already built on it. So my new goal is when I get into that place. Do you like to plant stuff? You ever done that before?

I mean, besides we. Yes, yes, yes. I forgot about that. I'm pretty good at some of this stuff. I forgot. You are a plant man. Yeah, well, supposedly it's identical to growing tomatoes. So I should be pretty good at growing tomatoes, they say.

But we'll see. Yeah, I mean, that's a personal goal of mine because I really want to do that. And so we'll see what I start with. I've got quite a few family and friends that already do it. So I have plenty of people to pull from for advice. I just, I don't want to commit to something I'm not going to do, you know what I'm saying?

I'm like, oh, this is not me. So my dad grows, he's got a little track home in San Jose, right, but his entire backyard. He's maxed out that backyard. And the things that I like the most from his yard, tomatoes, tomatoes from the yard, amazing. He also has these green beans, they're really long and skinny, and my mom makes them with olive oil,

and they're so good, so I love those. And then zucchini. Those are the three things that. So we grow these carrots and they're almost spicy. I'm like, do carrots normally taste like this? It's like so nutrient dense that you're just like, it's like mineral, like, I don't know, it's weird. I, that's one of the cool parts. When you actually eat from an organic garden and you compare

to some of the grocery store foods you get, I'll never forget the first time I had home grown organic tomatoes. I've never liked tomatoes really. Tomatoes have always been like, I'm the guy like you order a burger, no tomatoes. I don't care for tomatoes. I don't absolutely hate them, but I just never liked them. They have no flavor. And they're mushy and weird. So it's always been like a thing I don't absolutely hate them, but I just never liked them. They have no flavor. And they're mushy and weird, so it's always been like a thing I don't like.

And then I remember my mom's husband who has an organic garden, and she raves about his tomato. You've got to have his tomatoes. I'm like, eh, I'm not really a tomato guy. Just try them. And it didn't even taste like a tomato. It was like a fruit, dude. It was so rich and flavorful. I remember Katrina and I went on this kick after we got a bunch of them. We would just eat them. Just straight tomatoes by themselves., slice them up, drizzle a little olive oil or something.

Oh man, it just eats straight. And I'm like, never in my life would I, but it's because the ones in the store do not taste like this. Even we're near the same. When Jessica was pregnant with Aurelia, she would eat caprese with the, you know, the sliced buffalo cheese, tomatoes, basil. She would crush that several times a day. Do you guys have any fruit trees? Do you guys like fruit? Yeah. Fruit?

What do you have? Oh yeah, a bunch. So I mean, anywhere from plums, oranges, lemons, limes, apples. Do you have an apple tree? Apples, yeah. Two apple trees. No way. You produce a lot of apples?

They do. It obviously seasonal, but like, yeah, so we harvested them out. And that's the thing too, she makes a lot of her recipes off of what's like fruiting at the time. Oh, that's great. So yeah, we just, and so she gets a little creative. Dude, my son eats, I'm not exaggerating, okay, he'll eat at least four apples a day.

Yeah. Every day. Yeah, that's right. At least. Cause we have, so the way that my wife's broken down foods for the little ones to understand is we have anytime foods and we have, so the way that my wife's broken down foods for the little ones to understand is we have anytime foods and we have sometimes foods. Anytime foods are foods you can, oh you want one? You can have one, you can have as much as you want. Apples are an anytime food, so this kid just crushes.

Yeah, so he loves them. Sweet. He eats them all the time. Speaking of food, I gotta show you guys, there was a study I brought up where I found on fake meat yeah so okay now you guys remember the whole like isn't that dying down a bit momentum yeah thank God it is you remember whatever is that oh it's it's

a better option because it's plant-based even though it's 50 it's like 50 ingredients whereas meat is just meat. It also has the identical same amount of macros, so you can't even argue that it's like lower calorie or higher protein, it's not. If anything, it's lower protein, same calories, higher fat, whatever. But here's what they found in this research.

So this is out of the University of Surrey. This was on Science News and Science Daily on December 17th. Researchers found that vegetarians who consumed these types of foods, which are essentially, they call them plant-based meat alternatives, okay? They had a, ready for this? 42% increased risk of depression

compared to vegetarians who did not eat plant-based. Now is that just purely because you're depressed because you're eating a fake burger? Because I feel like I would be crying eating an impossible burger too. No, there's something, they're just highly processed. So the people who consume these had higher blood pressure, higher C-reactive protein levels. They had worse cholesterol levels. They had higher risk of irritable bowel syndrome.

You know, these plant-based meat products are some of the most engineered, frankenfood things. Yeah, like, ultra-processed. Think about it, you're literally taking a plant and you're using, like, cutting edge science to make it appear taste and feel Yeah, like meat like that's about as processes again So this in this time level they have to inject it with like some beat to make it look like it's bleeding

Isn't that weird? It's weird to me association. I guess you're a vegan. I want it. I still want I still want to bleed Yeah, I still want to pretend like I'm eating an animal. Yeah, I love animals. Yeah confused. Yeah Here's a sandwich. It looks like I'm vegetable I don't eat humans, but I like to pretend like Mean the lot the last I had seen on impossible burger and so with I mean their their stock had really dropped You know where how it is. Can you look up that Doug how they're doing? Like they were it was all hype I mean, I mean it was on a rocket ship for a minute there It was propped up to and then and then it really kind of leveled out and then I kind of fell off a cliff

You know when it comes to I'll say this we're not invest We're not like investment experts But when it comes to health and fitness if you want to know whether or not something's gonna do well you just just look to us because we could we know we know right away when there's a fake trend yeah and when that exploded we were just like no that's gonna tank sure enough eventually well yeah what does it say there Doug yeah I'm getting a look at it here it's funny though like it's funny how many of these things that yeah it's gone down substantially things that government props up that

Puts these fake like I mean you're seeing this as little electric cars right now, too You can get man. You can get it like a Tesla plaid for like 50 grand these days. It's crazy. It's crazy Yeah, yeah, and and what that is is the aftermarket someone buys it drives it for a year or two like that He tries to sell it. How much is a brand new Plaid? Like over a hundred. What? Yeah. Yeah. You get like a one year old one for like 50 something. No way. So the used EVs is like, I haven't even looked at that market. That's probably not a thing. If you were thinking about buying it, I've considered it as one of my vehicles is having an AV and the plaid is crazy. Cars like baseball cards. Super fast. They're super fast. Very, very fast. And cool. Right.

They're cool. But nobody wants them. And they were made. There's a million of them. Everybody they're made so many of them and you can get them anywhere. And they were, they were so incentivized early on with all these government incentives that they pumped tons of them out, tons of people bought into them. Same thing with the Tesla truck. Tesla truck is dropping, it's falling off a cliff. People were overpaying for it to get it early on. How are new car sales for Tesla trucks?

You're just talking about resale, right? The price of resale is way down. How are new sales? I don't know what the new sales are. You know what's tough? We live in the Bay Area so this is like a weird market. Yeah, yeah. And how are new sales? I don't know what the new sale EV market is. You know what's tough? We live in the Bay Area, so this is like a weird market.

I know, it's all Tesla here. I see Teslas everywhere, and I see Tesla trucks. It's the new Honda Civic. All the time. All the time, yeah. I see like 10 a day, every single day. Yeah, they're everywhere now. I mean, they're flooded.

They sold a ton of them. Look it up. I don't remember how many they made, but they made a lot of them. And they were so hot and cool, and now they're not so hot and cool. But the whole car market right now is finally leveling out. Remember we went through that whole COVID, can't make chips, everything was inflated. There was people that were- That affected it big time. I mean, you heard stories of people selling used cars from where they bought them brand

new. I mean, you had all kinds of craziness going on right now. I wish we'd have gone in. We've turned, we've gone back to you know reality where... What's the, what is the quarter mile on the plaid? Is that 10? Is it 10 seconds? I think, I think it might be. Really? Yeah it might be 10. No. I know the 0-60 is ridiculous. Yeah it's fast. 8.7 seconds. What? Yeah it's's fast, bro. That's what the Corvette, what is it, the Zero? It'll beat the Zero 1. It'll beat a Zero 1.

It'll beat almost anything out there. I mean, it's a pure torque. That's gotta be an interesting experience to feel that. Cause I've been in a... It'll push you through the seat. I've been in one. I've been in a 10 second.

No, I have been. I've been in a nine second. Yeah, so I guess I have felt it. It gives you that funny feeling in your stomach. Yeah. Electric power is a different feeling, though. Yeah. It's like a vacuum you back type of deal,

and you don't really hear much. I wonder if it's like, because when I was doing the F-16, it was fast, but then once it went vertical, it was like, whoo! Yeah, no, I'm pretty sure it doesn't feel like that. No. Yeah, so I think-

Jesse, what did you say the electric cars run on? Just queefs. Oh my God. Oh my goodness. Thank you for sharing. Sorry. Doug was waiting for that one. Doesn't say queef.

I wanna go back to Beyond Meat. That's what it said. Yeah, tell me what's going on with it. I'm still talking about it. So, back in 2019, their top price was $234 a share. $234? And through 21 and then into 22, it was up in the, you know, 124 to $170 a share.

It is now trading about $3.60 a share. Ugh! Wow. Ugh! There you go. Billions lost.60. Ugh. Wow. Ugh. There you go. Billions lost. Oh, what a terrible. 200 and something.

You know what, though? A share down to $4 a share. You know we should have done, because we knew this would happen. We should have shorted it. I don't know how to do that. Well, it's just interesting. What does that mean? Wasn't there a bunch of celebrities?

What does that mean? That's when you bet it going down. I feel like there's a few so big-time celebrities They opened up chains of just the Beyond Meat as their main offering and yeah That has to be celebrities. They always they know smart business Yeah, wow, wow, that's embarrassing do I have something I have a cool news thing to share with you guys I just saw I've always wondered this too. Why do we not, and I know that flying

is safer than driving, right? Like when you per crash, you know, per. Statistically, right? Yeah, statistically, people that die from whatever like that. Yeah, because you don't fly every day. Right, but I mean, planes go down, they crash, and people die.

I've always wondered why we all don't have a parachute. This has always been weird to me. Everybody just has one. I mean, we've got a floating device underneath our seat. I'd don't have a parachute. This has always been weird to me. Everybody just has one. I mean we've got a floating device underneath our seat. I'd much rather have a parachute under there so when that thing's going down, open up the fucking door. Can you imagine wearing a parachute while you're in the... Yeah, why do they have that in the small planes but not the big ones? Yeah, on the big ones, why not be under your seat and then if the plane's going down, you can put it on and then get out the plane.

Alright, it's been fun and just jump. The problem is getting out of the plane. Yeah, dude. I mean, yeah, you're going to lose a couple of us on the way out, probably. But your chances are a lot better though, if you've gone the way out. But if a plane is going down, I would want the opportunity to try and jump out than to stay in it.

That's for sure. Somebody came up with an invention. So it's funny you say that. Someone had invented a plane, a large commercial plane. I don't think it's been produced. You might be going where I'm gonna talk about right now. Where the cabin? Yes.

Oh yeah, that's the one. So this is coming. It is coming. So this is coming where the cabin detaches from the engine. And it has a big parachute. And then it has double parachutes to go out and then the cabin comes down.

So they're working on that. You know what my worst nightmare is? Can I just tell you my worst nightmare? That makes sense. If I'm on a plane over the ocean, I know it goes down. Just crash. I don't wanna float down and then land in the middle of the ocean and get you my shirt No and wait for a wait like no just leave this crash

I'm there are some horror stories about I feel the chances you landing on the ocean are probably pretty slim, too What do you mean? Please go over the ocean all the time. I know landing on the ocean. Oh, I mean just go just I'm saying just crash I don't want to float in the middle of the Pacific and just sit there and wait for a shark to eat. But my point is you're probably not going to survive the crash. Well, yeah, that's my point of the parachutes and stuff like that is like the, the person,

I think the percentage of living after a plane goes down and crashes is very low. Like if it's going down, most people die. So it there any, so it's like, you know, at least carry some parachute. And at least first class, I should be able to buy I mean, I paid hell of money for that ticket. I should at least get a parachute. Only first class parachute. Oh man. I'm sorry guys. We got coach, you know, damn it. Sorry, we can use my sleeping bag. We can fit six.

You guys ever heard about like back in the day whalers? So they used to go out, I guess, and then knowing that there's this code that like a lot of times they would track these whales and try and like Because you had to like harvest whales back in the day for their fat So that way you could make oil make oil for lamps and that's like half the time you had light was because of like whale oil Right, and so it was like this big commodity. So anyway big business there So I guess like on they had this whole code that like basically if you got stuck out there and see and you had no land in sight and forever like it was a certain amount of days before they would start like

picking apart the person that they were gonna eat and And so they would actually like qualify it and there was all these rules about how they would do it Which part of their body they'd eat first, and like all this kind of stuff. Yeah, this is all like in maritime laws that they created. That's not a lot. It was, well, I don't know about laws, but like a code. Yeah.

Let me guess, the kid that sweeps the deck. He first. Yeah, I don't know. I don't believe him first. We should've looked that up. And I was just tripping out. I was like, can't't believe they anticipated this, and it did happen.

Reminds me of cartoon. Remember in cartoons when the cartoon characters are like stranded, and then he's looking at his buddy, and all of a sudden he looks like a cheeseburger? Yeah, yeah, yeah. Yeah, yeah, yeah. Why are you looking at me funny, John? Oh, dude, like that's just, that's horrible, man.

Like, no thanks. Well, that movie, what was that movie about the, was it the soccer team that crashed in the Andes? Yeah, yeah. And they did, they actually did have to eat. Alive, wasn't that what we call alive? Well, in the past, the custom of the seas allowed shipwrecked sailors to eat the corpses

of their companions if there wasn't enough food. This practice was considered acceptable if the survivors drew lots to fairly decide who would be sacrificed. However, it was eventually criminalized. Well thank goodness. Thank God. We don't like Bob.

He's an asshole. He's getting eaten first. Why'd you invite that guy? He's a little heavy. Shh, don't worry about it. He's our insurance policy. He'll be tasty. That's crazy.

He'll be as well. That, you know, being, you gotta imagine, cause those, back in those days, they were on those ships out to sea for a long time, right? Months? They were for months sometimes, right? Yeah. So you have a ship, a wooden ship,

there's no electricity, and you've got, how many men were on one of those ships? 20, 30? More than that. 50? Yeah, probably more than that? Depends on the size. So you got a bunch of men on a boat in the ocean for months? Mm-hmm.

There's all kinds of weird shit to say like that's not a place you'd want to be. No. At all. And you're just at the whim of the tides and the winds and the weather. So yeah. I mean, did they rely mostly on the food

that they caught to live off of? Was that the? They brought salted meats? Uh-huh lots of lots of meat that would be heavily salted and that's what they're okay Yeah, that's what they would live off of storage. Well, yeah, dude Well around 650 men a warship a warship. Yes See about cargo ship. How long would they stay out to sea in these like 17th and 18th century? ships

Cuz you can't stay out to sea in these like 17th and 18th century ships. Cause you can, it would drive you mad. It would be months, right? That would drive you crazy. 20 to 60 men. So that's a good guess, we guessed that right. Some of them up to 100 men. Wow.

Yeah, that's, no thanks. I would have never signed up for that. Not in Brazil. No, it's not worth it. No way, I'll just chill right here and be a farmer. I'm cool with that. Did you know I pulled up studies, by the way? I brought up studies on red light therapy and fat loss.

Did you guys know that there's been several studies that have shown that people will lose a moderate amount, it has a moderate effect on fat loss and losing inches? Red light therapy. Is that just because of the improvement in the mitochondria? That's the guess. That's what they guess.

It's running it more efficiently and so they're they're they're actually targeting areas like the waist and back of the arms and stuff with targeted red light therapy To reduce like the size and appearance of fat on the body Are you guys seeing more of it and more and more of it pop up in television? Yeah, I'm seeing it now in television more and more of it pop up in television. Yeah. I'm seeing it now in television. Have you seen Juve? Oh, you know, I don't know if I've actually seen their brand pop up per se as I've seen like other products. That's a good question. Like they're, and they're always like, just, they're not highlighting the brand or highlighting the product. You just see like this, you know, and it's typically some show or there's somebody very successful that's like doing it before they

have either the mask that they're wearing or they're doing it. It's because it works. Oh yeah. For skin appearance, it's visible. You can see within weeks. Well, what I think is interesting about it is, I mean, one, when we first got introduced to it, it was really interesting to see how much research had

gone into it for a long time. And it's really only started to get popular recently. Yeah, I mean you still have a lot of companies that release, that put out a crappy product that doesn't use the same wavelength or strength that you find in studies. So my prediction sounds, sorry to interrupt you, but this is also why it's taken so long to get popular is because there's enough crappy products that the average consumer has doesn't know. They're like, oh, red light. My friend told me all this crazy stuff about it. So I bought this one on Amazon. I'm using it. And oh, this works like crap.

And so then there's enough people going like, oh, that thing is a scam or a hoax because there's a lot of grifters and companies that are producing red lights that aren't producing the same wavelength as like the medical grade ones, which significantly different. Significantly different. I mean, I did, I had some family members that bought one and they were, it was supposed to be quote unquote a good red light company, but it was like one fourth of the power of a Juve light. And you think about that, it's one fourth the power. You got to do, you got to do four times the amount of time in front of it in order to see the benefits. Well, what does Juve recommend recommend like three times a week at 20 minutes or whatever like that or 10 or 15 minutes? I mean, so you got to spend an hour in front of it just for it to match that exactly, you know It's doing that so no wonder you're not getting the results from it. So there's a lot of that going on

Did I tell you guys about I'm trying to find it. It was a woman who oh here it is This has been making the rounds. So a scientist had cancer. So because it was not a good cancer, I believe it was breast cancer, here he goes. After learning in 2020 that she had a third reoccurrence of breast cancer following a mastectomy, so she had both breasts removed, this is the and it came back a third time. This, this scientist researched on Colitic viral therapy. Do you know what she did? She got a virus, injected it into her cancer tumor. The virus provokes,

provokes an immune response. This is experimental science by the way. It provokes an immune response and she cured herself. Oh my God. That's so crazy. I've literally heard recently how they were trying to treat cancer and other viruses with viruses. And I'm like, what? Like, yeah, they've been having great results. What's the theory behind it?

Don't do this yourself. So the theory is like you're creating a virus that goes and eats the cancer. You're creating more antibodies? No, it's it create triggers an immune response Yeah, so it infects the tumor then the body recognizes the virus attacks the tumor cell and because that's what you localizing it Yes, that's what you want. You want your your immune system to recognize that doesn't it like we're so close I know it feels like we're so close to solving the cancer thing dude. Yet so far too. Well, then you got the conspiracy theorists. We said this earlier. They've been right so

far. It would be really terrible if they were right on this one. But what conspiracy theorists say about cancer is it's too profitable to cure. It's too profitable. You know the counter argument. Yeah, the counter is if you can cure it, you're going to make billions of dollars. You're going to be worth billions and billions, trillions of dollars. But now I've argued this with people before, people who are intelligent about this, and they're like, how much money do you think

that industry makes just treating cancers? All of the treatments and the chemo's, it's gotta be, right? Trillions. But I mean, I think if you solve it, you're making trillions. Right, but then now imagine you're about to destroy that entire industry with a solution.

Are they gonna get it out? Well, that's with the lobbying and all that kind of plays in, I would think. Well, and with the GLP-1s, I'm sure eventually a lot of these dialysis and a lot of these other treatments, they're gonna be affected by it and lobby. We'll start seeing more pushback, I would think. Did you guys you guys by chance look into the show that Doug and I've been watching the one the the day The Jackal no no, so it's cool without spoiling the show

He's an assassin, which is not a spoiler you figure that out right away And one of the main guys he's trying to assassinate the main person of the at least the first season is This this guy that's releasing a product called River. And he's supposed to be like your tech. He's supposed to be like an Elon Musk type of character, and he's trying to save the world. And he's got this product that is supposed to expose how all money flows.

So the average person can see how every company makes every... Pure transparency of all of their... Yes, yeah. Curb of the cysts. money flows so the average person can see how every company makes every transparency of all of this yeah yeah and so of course you have these huge companies that are heavily vested in that not happening and so he's supposed to go assassinate this guy so it's cool it's definitely a cool premise good show it's warning all kinds of awards so it's definitely worth a watch if you guys haven't watched it I know I brought it up again but you guys talking about this reminds me of that,

of like the conspiracy of, you know, enough power and money behind trying to make sure it doesn't get out here. That whole show is based on this guy is trying to, when you have entire industries that are going to get, that would get destroyed by an invention. You gotta be careful. Corporate espionage is a real thing too. It's not a conspiracy. This is like, I remember training my lady who's a high level executive at Apple and I would be on calls and Steve Jobs is on the other line. I have to like sign NDAs,

I got, you know, and they're so protective of their information. They have to be because they'll take it and you know, somebody's going to run off with it and you know, make millions just off of something else that they've created. Have you seen where they store the formula for Coca-Cola? Have you guys seen that? Look that up, Doug. The vault where they store the-

Really? There's a vault, maybe it's, maybe I just saw social media, might not be true. It looks like it's a vault where they store the original, like the formula for Coca-Cola. Wait a second, that is even necessary. I would think where science is today, it would be so easy to reverse engineer that. I mean, you, there's colas that exist, but no, no, no, no, no.

I know, I know, but that's what I'm saying. Like I feel like if you really, they've trademarked it. So if you were to copy it completely, they would, they would sue you. Yeah. But how would they prove it? Is it true Doug? Or is it false? It's, it's more of a gimmick.

Okay. Oh, it's a world of Coca-Cola and of course because of what I just said You would easily be out like why would you try and protect something like that that you're already predicted legally by the patents Yeah, I guess you're right. I bet a lot of those formulas are not even issue. It sounded hella cool at first. Well look look at the gimmicky vault. That's the one I saw I saw that picture right there So it's a vault at the world of Coca-Cola in downtown Atlanta, Georgia. It's an exhibit.

All right, guys. That's what we do. So hey, speaking of crap and stuff like that, I gotta tell you guys a funny story. My cousin, he did all this testing, this health testing, and he's sending his labs to the, I'm in a group with all my cousins. And it's just, it's a bunch of dudes

that like to make fun of each other. That's what the whole story is. He's sending them, and he's like, oh, at this he goes you guys look up because we always tease him because When we work out together, he's the he's not this is the weakest guy. He always is injured, right? So he's tees him all the time. So he sends us like look what this says and it says his age was 25 I know him he's 40 and I'm like this I'm like, this is the most bullshit test I've ever seen my entire life He's why it's a test. It tested 50 things. It says I'm like, this is the most bullshit test I've ever seen in my entire life. It's why? It's a test, it tested 50 things, it says I'm 25. I'm like, do you feel like you're 25?

And I listed all of his, literally previous complaints. All of his body parts. My achy knees, my fatigued. I'm like, you're the worst 25 year old I've ever met in my life. Get the fuck out of here. There's a lot of these things that are out there, though, your biological, what is your DNA age?

Shut up. They still don't know that science. Stop it, it's so funny. Paleo Valley meat sticks are grass-fed, they're delicious, they're not dry, it's a high-protein snack on the go. You can put it in your bag, doesn't need refrigeration. They taste amazing.

Go check them out, go to paleovalley.com forward slash mind pump, on that link you'll get an automatic 15% off. All right, back to the show show First question is from Laurie Beth 33 I work out from home and have limited weights will increasing my reps have a similar effect as Increasing the weight up to a certain point temporarily. Yeah for when it comes to muscle hypertrophy So they have good studies on this up to I believe I think it's around 30 reps You will build as much muscle. Now of course there's caveats here, right?

If you stay in the same rep range all the time, eventually you move out of it. But when they do studies on this, what they find is that high reps builds as much muscle as low reps, so long as the high rep set is intense. In other words, you activate more muscle fibers with heavy weight because you're exerting

yourself with heavy weight. When you go to 25 reps, you have to train at a higher intensity, get closer to failure. This is what the studies show. You have to get closer to failure with the 20 rep set than you would with, let's say, an eight rep set. So that guess is true. Now, there are other ways you can increase the feel of the resistance with tempo change. Tempo, pause rips. You could do some band stuff with the dumbbells to do that. You can do tempo stuff. Pausing. You could also go out and invest in some adjustable dumbbells too. Even though I prefer a rack and also that, but mean, if I had a client and this is our limiting factor, they only have so much weights,

I would say, come on, Lori, you know, maybe next Christmas, maybe ask for some adjustable weights. At some point, this doesn't. It's a worthwhile investment. Totally, totally. I've had clients like this that were consistent, they worked out for years on their own, they actually had good programming,

and they even hired me, and I looked at their routine, like it's a decent routine, but your weights, your dumbbells went up to 30 pounds. And just because I had barbells and heavier dumbbells, they saw phenomenal changes in progress. I mean, it's like giving an experienced carpenter a hammer and some nails and say, build me a house. It's like, okay, well, those are some good tools and I need that, but I can build a house.

I can build a better one if you let me use all the tools. You know what I'm saying? And so it's kind of the same thing. It's like, I always used to laugh at my clients at, here's what I have to work with. And they're like, they can afford to pay for me. And I'm like, well, you know what's even better than me is like investing in some tools that you could definitely get a lot further with. And so I don't know, I would, yes, there's definitely some things that we could do with

the exact weights you have to increase intensity by slowing down the tempo by doing higher reps lots of cool stuff we can do but eventually we probably would like to see you move heavier weight and you're gonna get great benefits from doing that. And for women in particular you know for women you know usually with dumbbells heavy dumbbells they're okay but it's the lower body that gets limited. Like, you know, you start to get strong with your lower body and you have 30 pound dumbbells, you know, you start doing single leg exercises and stuff like that, but you get a barbell where you could load, like your progress will go through the roof.

Yeah. Next question is from Lori Elizabeth 48. I'm training for my first bikini competition in April. My coach provided me with a meal plan with no gluten or dairy because she says these foods are inflammatory. I don't have any food intolerances, so I'm wondering if I really need to eliminate these foods

this far out from the competition. I don't want to develop any digestion issues later by excluding these from my diet for too long. Yeah, so the last part, you're probably okay. I wouldn't worry about that. Now, so prep coaches talk about foods that make you look puffy. Yeah, yeah, yeah.

You know, and they'll put things in there like gluten and dairy and, now if you have an intolerance to them, they will make you puffy. You will be more inflamed. If you don't have an intolerance to them, you won't. Dairy in particular, really good healthy dairy, if you don't have an intolerance to them, you won't. Dairy in particular, really good healthy dairy, if you don't have an issue with it, is not inflammatory.

It's very healthy, there's nothing wrong with it. Bodybuilders eat dairy up to the day of their show. Not a big deal. Now gluten can cause puffiness in a lot of people. And here's the thing too with food intolerances. Your digestion might seem okay, you might have a minor intolerance, and the only way you'll know is if you eliminate them

and you'll notice a pound or two loss on the scale with all things being the same. In other words, the same calories, I'm just not eating these, wow, I look like I've lost a pound or two, then you might be holding water from them. Yeah, there are a couple ways I would look at this. One, eliminating gluten and dairy for a period of time is not going to

hurt you by any means. It's not going to all sudden you're going to, because you exclude it, now you're going to create digestive issues. That's not going to happen. But you may, and you may have a slight intolerance with it, which then you would see that when you get rid of it. So that would be a plus to have some more insight on that. But even if you did have a slight intolerance to it and you kept it in the diet for now and then you eliminate it as you get closer to stage, you would also be fine. That's what I'll make the video. You'd also be fine too. Two weeks or three before.

Because it's really, if you have just a mild intolerance and you're just getting a little puffiness, a little water holding, it will make a difference visually when you get on stage. And absolutely, like I'm not, my clients, my female clients and male clients we're not using dairy and gluten in the last couple weeks because we're checking every box we possibly can that may possibly retain a little bit of extra water in them but early on in the prep when they're ten weeks out like I'm not I'm not worried about something like this especially if they don't have it and I think this is one of those like paint you know you're painting with a broad brush. Because so many people do seem to have

an intolerance to gluten and or dairy. To easy coaches, check the box. Yeah, and it's like, oh, every time I do this, I seem to get a good result. It's because a lot of people tend to have issues with them. Next question is from Nina Worgen. Do you have a one day a week program? That's all the time I have to commit to.

Maps and a bullet. Yeah, you could do maps and a bullet one day a week. Yes, absolutely. Yeah, alternate the workouts Yeah, I mean you wrote it to where it's there's a two-day option You can literally drop one of those days or alternate those in the workout and be totally fine And I tell you what I love this question because no one ever asked this question And it's you know, if you have a very effective one day a week program, you are way better than like 80% of the population. Full disclosure, full disclosure, a full 50%,

half of my clients towards the end of my career for the last, I wanna say six or seven years, trained with me one day a week. And this is how it looked. When they started training with me, it was two or three days a week. And then eventually, trained with me one day a week. And this is how it looked. When they started training with me, it was two or three days a week, and then eventually we moved down to one day a week, and they were active throughout the week,

and they were perfectly fine. Most people, most people would get great results with one day a week of strength training, so long as they were active the rest of the week. You don't need much strength training to get the results and the benefits of strength training. Now, you're not gonna look like a bodybuilder You're not gonna have these rippling crazy looking muscles, but you're gonna develop more strength

You're gonna have more sculpt more shape if the average person just did a Weight training focused workout. Yes exclusively. That's it I think that's the that's the move there because the rest of the week you can kind of flux your activity You know and that can range in terms of like, you know, your movement. But if we get that weight training in, that's going to carry you so much. If you strained trained one full, like maps, anabolic one, one day a week and made a conscious effort to walk throughout the, the rest of the week and keep your diet in check, you're fine. You have a pretty damn good physique. Yeah. You would, You would have a good enough

physique that people think you work out. That's how good of a physique. Like you said, you're not going to have the best version of you. You're not going to look like a bodybuilder. You're not winning any competitions. You're not going to look jacked and shredded, but you would look like you work out. If you would look fit and healthy, if you trained one full body a week, you walked throughout the week and made an effort to hit, say, 10,000 steps and you kept your diet in check, you would be very healthy. This is one of my favorite selling points of strength training. It's one of those forms of exercise where you don't need much to elicit a really good response.

Other forms of exercise you kind of need to do a lot to see visible changes in the body. Strength training is unique in that very little done properly, and properly doesn't mean as hard as you can by the body. Strength training is unique in that very little done properly, and properly doesn't mean as hard as you can, by the way. Sometimes people think, oh, one day a week I gotta go beat the crap out of myself. No, no, properly is appropriate. Appropriate intensity, appropriate resistance,

appropriate volume. Maybe for most people it'd be like four exercises, three sets each, something like that. If you did that one day a week and got yourself stronger week over week, that's it. You get great results. If you've been listening this long enough, you've probably heard us say this,

but this was one of my favorite things that I figured out later in my career is many times when I had a client that would tell me the time thing or they didn't like working out, I would close them on this one day a week and then just be an active in diet thing because I would love to show them

how much I could show them with just that. And then many times that client goes, wow, this is what we did with just one day, what if I did one more day? And then I would get them a second or a third day because I love to show them what we could do with just one day of good strength training paired with good diet and activity, what I could do with a physique and then a lot of times that client who didn't have any time All of a sudden would find another day or two to work out Next question is from hands mama snye if you've got to the point where you feel like you're big enough or too big How do you transition your diet and protein goal and your workout return? Routine by the way, this is so rare whenever I see a question like this, I'd like to see the person. Yeah. Because usually what this means is my body fat percentage is too high.

It's so rare that someone's built too much muscle. Building muscle is hard. It's a slow process. There's a very, very, very small percentage of the population who have the kind of genetics to build the kind of muscle where you're like, ooh, that's, you're starting to push it. Mass. Yes. You know, now we got to kind of trim that up. Yeah. This typically means your body fat's too high, but let's just say for argument's sake, you are one of those 0.001% of the population where you just build crazy looking muscles. You know what you do? You just start running, pick up running, do other forms of activity, uh, cut your calories a little bit and you're totally fine. You'll be able to maintain that. It really won't be in it.

Is this a female? Do you know? Can you tell? Is it, I mean, I believe so I'm guessing it's a female and this tends to come from the female who finally got convinced to start lifting weights. They're lifting weights, but they're not dieting properly. And they've put- That's usually what it is. They've put some weight muscle size on, and now they're like, ah, I'm as big as I wanna get, I wanna go the other way.

Well, it's yeah, we gotta tighten the diet up. We gotta lean out. We don't need to lose muscle, and we're not too big because you lifted weights. What it is was we didn't diet properly, and we put on some body fat with the muscle. And what you would like to do is keep that muscle and drop the body fat percentage and I bet you'd be very happy with I've heard this first of all this is what's funny about

this is this this is a fear sometimes that women will have I don't want to lift weights I'll get too big it doesn't it won't happen and I've had a few female clients say that to me while we're training okay Sal I'm getting too big and I'm like well your body fat percentage is 32%. It's not the muscle that's making you too big. Let's get you leaner and then see what you feel like. And then we get the leaner and they're like, oh my God. I love the way that I look and that I feel.

It's just the feeling of more firmness to their muscle plus the body fat that they're carrying and they're afraid that now they look too big. No, no, it's not the muscle, it plus the body fat that they're carrying and they're afraid that now they look too big. No, no, no. It's not the muscle. It's the body fat. Like I said, it's, I've never run into somebody who literally built too much muscle, uh, that almost like, that's very, very rare.

And if you're one of those people, you're probably always the most muscular person in the room for your entire life. And you probably were a high level athlete and just one of those genetically gifted, just rare individual. you're like Brock Lesnar. You look at a picture of Brock Lesnar when he's nine, you're like, oh, that's cute. His daughter. Yeah, his daughter looks like him with long hair.

That's somebody that could build that kind of muscle. But no, you just need to get leaner is probably what the deal is. Look, if you like our show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefano, and Adam is at Mind Pump. Adam. Thank you for listening to Mind Pump. What the deal is look if you like our show come find us on Instagram Justin is that mind pump Justin? I'm at my pump to Stefano and Adam is that my pump out of 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 mind pump media.com The RGB super bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers,

but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing mind pump to your friends and family. We thank you for your support. And until next time, this is mind pump.

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