Mind Pump: Raw Fitness Truth - 2528: The Most Underrated Hacks to Enhance the Fat Loss Effects of Walking (Listener Coaching)

Episode Date: February 7, 2025

Mind Pump Fit Tip: The MOST underrated hacks to enhance the fat loss effects of walking. (2:00) Electrify your workout. (16:32) Enter now to win a scholarship through Rock Recovery Center. (28:40) The effects of reading. (29:27) Kids say the darndest things. (33:06) The dream of your kids following in your footsteps. (33:46) The myth of not being able to live on a single income. (41:19) Where do you spend the most time in your house? (49:54) Homemade beef jerky hack! (54:04) #Quah question #1 – What are your thoughts on colostrum? Seems like it’s getting popular and would love to know what you guys think and when/if you would find it useful. (58:10) #Quah question #2 – How did the overhead squat assessment become the go-to for movement patterns and posture? What other assessments do you find to be valuable? (1:01:48) #Quah question #3 – I'm a 48-year-old powerlifter. How can I keep my joints healthy so that I can continue lifting as long as possible? (1:04:31) #Quah question #4 – How many years would you guys have stuck with this had you not been successful within a few years? (1:08:02) Related Links/Products Mentioned Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** They’re offering a free consultation call to discuss your situation. Whether you’re personally battling addiction or have a loved one in need of help, they’re here to guide you toward the support you need. By filling out the form and scheduling your call, you’ll also be entered for a chance to win a free 60-day scholarship at Rock Recovery Center, their premier treatment center in West Palm Beach, Florida ** Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** New users will receive their choice between chicken breast, ground beef, or top sirloin in every box for a year + use code MINDPUMP and get $20 off your first box. ** February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! ** Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly) Mind Pump #2522: Athletic Training Secrets With Alex Whitehair Electrifying your workout can boost muscles mass, strength The Effects of Reading the Bible Four Days a Week The Millionaire Next Door: The Surprising Secrets of America's Wealthy Study finds that the average family use only 40% of their home's floorpan regularly. Smoked Bourbon Jerky Recipe - Traeger Grills Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order ** MAPS Prime Webinar Mind Pump #2505: The Story of Mind Pump (10 Year Anniversary Special) Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. William Seeds (@williamseedsmd) Instagram Alex Whitehair (@realgame.athletics) Instagram  

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If you're interested, go to MAPSFebruary.com. All right, here comes the show. Walking is one of the best activities you could do hands down for health longevity and yes fat loss But what we're gonna talk about today are hacks Hacks you can use to take your walking to the next level to enhance its fat loss and health improving effects Let's go hold little three pound weights and pump your nose One of the hacks is not walking harder

Walking yeah I'm so glad you said that. One of the hacks is not walking harder. That's what we're talking about here. Hard walking. Yeah, no, no, no. We're gonna talk about like- I still think you see it every once in a while, right? You do, and that's what people think. Like, how would I make my walking more effective? And what they do is they turn it into running or something like that. Pre-exercise.

No, no, no, we're not gonna talk about that kind of stuff. But first, let's talk about why walking is just in general so amazing. I think the first reason is because people can still do it with relatively good technique. So the average person can just walk more and we don't see this risk of injury. We don't see, you know, people have to dress in workout clothes

and schedule it kind of stuff. It's like, it's one of those easy things you could do that most people can still do. And you see these just general improvements. Hopefully not a lot of barriers to entry to that. Yeah, you guys say that now. we'll see how well this ages. We see all the rascal scooters, so we're up against a new force.

Well, I mean, the way that tech is evolving so fast, I mean, did you guys think at this point in your life that you wouldn't ever have to go to the grocery store or go get food? Yeah, you're right, we're on our way to Wally. Yeah. But for now, we're on our way to Wally. But for now, it's not the case. Now, the data on walking is pretty incredible. That's why we advocate for it so much.

By the way, I never advocated for walking as a form of activity as an early trainer because I just didn't know any better. Back half of my career is the number one thing I recommended. And the data on this is pretty interesting. Most of the benefits, about 85% of the benefits you'll get from walking occur right around 8,000 steps, meaning 8,000 steps a day for most people, you're going to get most of the benefits of walking, so you don't have to go crazy with it and most people can accomplish 8,000 steps a day by just adding a walk

or two a day and being a little bit more aware of their movement. So it's not a hard accomplishment and then the health effects are just, they're incredible, it's easy to do, right? So let's talk about the first thing you can do. This is all backed by data, by the way. Frequent walks are more effective for fat loss and for health in comparison to one long walk.

In other words, one 90 minute walk would be less effective overall than three 30 minute walks. And you could do this across the board, right? Three 10 minute walks are better than one 30 minute walk and et cetera. So walking throughout the day is better overall for your health and longevity than having one really long scheduled walk. And I think this is good overall for your health and longevity than having one really long scheduled walk.

And I think this is good news for people because rather than having to... It's easier to achieve. It's easier to achieve. You don't have to set out a block time to go do the 45 minute walk. You could literally walk a little bit throughout the day, set your Apple Watch or your alarm,

oh, here I'm gonna go do my 10 minute walk, kind of do that a few times a day, and you're better off than doing one. Well, I can imagine too, a lot of psychological benefits to that in terms of breaking up your day and also like, you know, being able to kind of decompress because of our normal schedule is so driven and we're so productive. Like if you're not productive, then God forbid. And so to break that up and then just be able to kind of have a meditative space for you mentally would serve you quite a bit. Well, list all the reasons why, right? Circulation, digestion, blood sugar.

Yeah. I mean, like, I think that one's not talked about enough because I would say one of the hardest things for people to do is to adhere to a diet. I would say one of the hardest things for people to do is to adhere to a diet. One of the things that cause some of these cravings, uh, to be so difficult to resist is those large spikes and crashes and blood sugar. If you made a habit to every other hour, every time you ate to controls it, it controls it and it really mitigates the swings and those swings play a massive role in these cravings that people end up getting. And so, that's like one of those things that I don't think people think a lot about. I mean,

I think most people understand that movement, activity, blood flow, calorie expenditure, those seem pretty obvious, I think, to the average person. I would make the argument on the blood sugar and cravings one maybe being even bigger and you don't even realize that it's, most people don't realize that's what's happening. And the big one, and I'm not even overstating this, it's easier. It's, as a trainer who trained lots and lots of people,

people were more consistent with their walking when I had them do small walks throughout the day versus one long walk. At worst, they would miss one or two small walks, but still walk. What happened with the long walks, if they miss it, they miss the whole thing. It's just harder to schedule.

So consistency here is like paramount, and this can't be overstated, but you know, there's studies just besides that, right? There are studies that compare cardio in general, like one hour cardio versus two 30 minute sessions, and there is a fat burning advantage to the frequent shorter sessions as well. And it's not a huge advantage,

but if you stretch it out over time, it makes a big difference, so it's easier and it's better for fat loss. Like for me, this is a no brainer. Now you brought up blood sugar. Here's the second hack. Walk after your meals for insulin sensitivity. This has a profound effect on your body's insulin sensitivity and all the longevity experts now agree that insulin

sensitivity is a very important metric for overall long-term health and longevity. Your ability to stay, for your body to react to insulin, in other words, stay sensitive to it, right? If you go in the opposite direction and start to lose insulin sensitivity, that leads to pre-diabetes and diabetes. But it also causes mitochondrial dysfunction, damage to the body and cells,

and it also starts to increase your body's fat storage capacity or just the tendency to store body fat. Also hurts your ability to build muscle. So walking just right after you eat, right? So 10 minute walk. We did a 10 minute walk right after you ate. This has such a good consistent effect on blood sugar.

I remember talking to Dr. Seeds about this. He's an expert in this field and he said, man, if people just walk for 10 minutes after breakfast, lunch, and dinner, we would solve, we would mostly solve type two diabetes. A lot of doctors would be out of business. Just that alone.

Just that one thing alone. So take your walks, make them smaller, time them after meals, and you have just taken your 30 minute walk that you might have done during the day. Now you got three 10 minute walks and it's far more effective, meals and you have just taken your 30 minute walk that you might have done during the day. Now you got three 10 minute walks and it's far more effective, especially if you do it after your meal.

And also pay attention to, so I think one of the things that made this become an easier habit for me is that there's a very clear difference on how I feel. Like the way the food got digested. Totally. If you eat and you go sit down or you stay seated at a restaurant or you plop down on the couch right after having a big dinner or meal, pay attention to like just how you feel. Just you can feel the food trying to digest and then and then compare that to a day where you just finished dinner and you go, you know, let's go for a nice 10, 15 minute walk and compare the way you feel. Do that a couple of times and really pay attention.

That was enough to like sell me on Wild'n Out because it just, you feel so good. I'm very sensitive to this. So here's, I'll give you my personal anecdote. So I lift weights really hard in the morning, then I come here and I eat breakfast. Now lifting weights is very good for insulin sensitivity. And if you eat within a few hours of a heavy lifting session,

you're gonna control blood sugar quite well So I come and eat breakfast after lifting and I feel fine now if I eat and I don't lift Especially if I eat the kind of meals that you guys see my breakfasts are pretty big I'll start to crash about 40 minutes later. I start to feel sleepy But that doesn't happen to me when I work out first, right then we come in here The next meal is lunch and after lunch we typically go on a short walk, which is about 20 minutes long. If I do that walk, I don't get the crash later. If I eat and then we sit here and record, I find myself nodding off during the podcast.

I started noticing. What's happening, my blood sugar is not being affected very well. My insulin sensitivity isn't very good, and the way it feels for me is like brain fog and fatigue. So I notice it. I'm very sensitive to it, so it's a big one. Next, this is a hack that will, it's called habit stacking, but really what you're doing here is you're making the walk feel more valuable to yourself and somewhat more enjoyable, and that is to listen

to growth-minded content while you walk. Now data on this is pretty interesting. If you're walking while consuming information, you're more, this is something for people who are studying, by the way, for tests and stuff, you're more likely to retain it, and you're more creative with your thought process. Writers have known this for a long time.

One of the ways to break through writer's block, or musicians know this, right? They're trying to write a song where they do, they go outside and they go- Change your environment. Change your environment. So while listening to, in fact, one of the number one ways that our podcast is consumed with our listeners is either on a walk or while they work out. And what they don't realize, they just hacked into a way to absorb more information.

The reason why, your body's moving, your brain works a little bit better, and it also makes the walk more enjoyable because it's like this pro-growth-minded activity. This is one of my favorite things to do if I go on a walk, is to put my headphones on. And just another way to make it turn into a habit because you start to pair it with other things

that are valuable to you. I mean, when you think about the walk that we do, it's a business meeting. Every time we do it, we're working outside the business, we're talking about our staff, we're talking about the next month, whatever. And so, that meeting, every company our size or bigger has meetings like that every day, but

traditionally people sit around a desk or big old, you know, and then everybody sits around in a room. Yeah, and so you know one way that we you've hacked or we've hacked into this is just yeah we could still be productive and have those meetings. We could do it while we walk and then I just think they're far better because of that. So it's like we're killing two birds with one stone. We're actually more consistent with meeting when we walk than when we don't. Right.

Sometimes we'll sit in here and kind of be distracted and type of deal. Yep. No, and so it just, again, the data shows you absorb more information, it feels more enjoyable, and you're actually gonna probably be more likely to be consistent with your walks. Lastly, is to walk with someone else,

especially someone that you consider important in your life, what this tends to do is it tends to foster the relationship because you're making time aside to spend with that person and you're walking while you're doing it. You brought this up first, Adam, how going for a walk with your wife on a daily basis is a great plus for your relationship. I found this the same thing with my kids or with my wife. We're going to go on a walk, take them with me, even if it's for 10 relationship. I found this the same thing with my kids or with my wife. Like, we're going to go on a walk, take them with me, even if it's for 10 minutes.

It's good for our connection relationship, and I'm doing the walk at the same time. Yeah, any good therapist will tell you, a strong relationship is rooted in good communication. And I think a lot of people have the skills, or at one point had great communication with their spouse or they probably wouldn't have married them. But what we tend to do is we tend to fill that space up or distract ourselves all day long or we just

get so busy that we don't even realize that we've lost that communication that we have. And so creating this space for, oh, this is my opportunity to go for a nice little walk. It's also a great time for me to leave my phone at home and my wife to leave her phone at home. And then the two of us just walk and just create that space with no intention of, oh, we need to talk about these things. Or it doesn't go like that.

It's just, we're going for a walk. Yeah, it's funny how you end up sectioning off areas of the house and divide and conquer within really close proximity. And you're just not having that connection with eye contact and body language and all of that's like lost and but when you're walking it's like you're very open and receptive and a lot more you pay attention a lot. There's different levels of communication and things to

communicate about you're right like that and I think that happens with a lot of a couple especially ones that have kids and building a life together. Obviously, your children and household responsibilities and your work takes a massive priority. When you marry a great partner and teammate, you guys realize that dividing and conquering and focusing on things is one of the best ways to be successful. But many times, we lose ourselves or our relationship and the other things that we fell in love with or what we really like about each other. And so creating that space I have found in our relationship has been, it's

probably a one and two, close one and two, the biggest hacks I've shared before the, you know, the reading or the listening to audio books at night and, or the walks, I think have just been these incredible relationship hacks with going in with, like I said, no intention of like, we need to do this or we need to talk about this. Like, I think sometimes people make that mistake. It's like space. Yeah, they wait, they wait for there's like, we need to talk. So let's go for a walk. You're going to enjoy that all the time. But if you make a habit of, we need to walk and some of the rules are we leave our phones there and just create that space tends to open up a lot, connect better and for some people depending on how much you've

you've you know disconnected might take a few times before that starts flowing again but it's a beautiful thing when it does. It's funny this fit tip it's so general and and uh it seems simple and uh you know just for your every person. But even just talking to somebody like Alex Whitehair recently who brought up the fact that even your most high performance, high professional athlete doesn't walk. They do really high explosive movements and they train really hard and they sit around. And it's just like the benefit of walking itself

is that reiteration of the skill of movement and it's just something that it just It has so many other benefits to it like that We had mentioned previous to that that even like somebody a really high performing level needs to incorporate every day It's the most fundamental of all human movements, right? It's the one thing that we do better than any other animal is, is trek for long distances, it's walk on two legs. This is one of the, the, the determining characteristics of a human is that we can do that very effectively.

So pretty cool. So I got to bring up a really interesting study. Very rarely does a study come out, uh, revolving around strength training or athletic performance where I go, Oh, this might actually change a few things. I mean, studies come out all the time, but the fundamentals don't change, and I don't get my mind changed very often. But this one kinda did.

So you guys are familiar with electrical muscle stimulation, right, stim machine? Okay. Stim's been around forever. Yeah, but it's a huge trend right now with weight training. Okay so check this out. So Stim is if you've ever gone to physical therapy they'll put the little electrodes on you and it they turn on the machine it makes your muscle flex without you doing anything so

involuntarily contracting. And all that really is happening Sal right there is you create a negative and a positive you run electricity through that muscle and you're just artificially contracting. That's it. That's it. And the way it's been used traditionally is to prevent some muscle atrophy or to help it rehab with joints that you can't move. You have a knee injury, I can't move my knee very well but I'm gonna atrophy my quads and my hamstrings so we'll use stim to minimize some of that. It doesn't doesn't fight it off completely but it does minimize it to an extent.

Or if there's a rehab and I need to connect to a muscle, they'll use it. And there's some definite benefits. It's a staple with physical therapists. Now it's often marketed as a way to work out. So, and I've seen this cyclically, you know, put this on your abs, like doing 600 crunches a day,

and you're at your desk, just flexing your abs. Add it on top of everything you're already doing. Or put this on your butt, or put it on your calves. And the data on that is like, you're not gonna build muscle using this STEM machine. So it's kind of a waste of time. However, what I have been seeing, and we now have data,

what I have been seeing are these interesting videos where they're attaching STEM machines to people's muscles while they strength train the muscle. Yes, that's what's become popular. Yes, so like someone's doing a squat, or let's say they're doing a bench press. Traditional bench press, I'm just pressing the bar. Well, what they would do is they would put stim on my pecs,

and as I'm pressing, stim, the electrical signal will go to my pecs to make them contract even harder, and I'm gonna press the bar and then lower while stim is contracting the pecs. Now when I first saw that I thought nothing you're already contracting it hard you're pushing against the weight I don't see how that could potentially benefit well there's a study that came out that showed people built more muscle using it. Oh wow that's why the bodybuilding community has been you know it's so funny you're saying that a

study just came out this has been very popular in the bodybuilding community for like the last four or five years. Last four or five years. I've seen it. It's all over. I've got tons of my friends and peers that are into this now where they hooked themselves off to it and they do all, they work out of it.

So how do they do it? Because here's the downside. How do you set this up? Bro, it's a machine with a gym? Yes, it's ridiculous. That's why it's comical to me. I'm just like, I mean, I, the way machine to the gym. Yes, it's ridiculous. That's why it's comical to me. I'm just like, I mean, the way I was dismissive about it is just like, even if this studies show that it has some benefits, the pain of this would be a

pain in the ass to lug this around. I would not give, I would never recommend this to the right people. It just sounds to me like they're intensifying the recruitment process. It's exactly what it is. So, you know, you can do that with do that with overcoming and yielding isometrics. So I mean, and that's actually tangible. You don't have to have a fucking huge setup of machine and everything to lug around to the gym.

Yeah. So I mean, to Justin's point right there, I would love, see, I would love this, right? Compete those studies. Oh yeah. Give me the guy who's got the machines all hooked up to him. Let's do a Romanian deadlift together Since that's a popular one. I see them use And let me do a prime

Before I got half. Yeah, right before doing some isometrics, right? So really really prime for bridge wise or something, right? And then go into my Romanian deadlift and see what I get out of it and then let you go do and then go into my Romanian deadlift and see what I get out of it and then let you go do a Romanian deadlift with your machine and let's see how much of a difference we got. But here's where I see it.

First off, I don't think this will ever do well with most people because the setup is ridiculous. It's a lot of like, just getting the average person to strength train. It's the 1% of 1%. Yeah, you're gonna get it. First of all, the muscle growth benefits I see in the study are significant enough to be,

to say, oh, it built more muscle, but it's not this huge effect. But there is an effect, it does build a little bit more muscle. Average person's not gonna do this. I'm not gonna do this, I'm a fitness fanatic. I'm not gonna take a stim machine with me to the gym. It's gonna add another 30 minutes to my workout.

I can see bodybuilders doing that on machines, you know, like isolated isolated exercise versus compound. Compound's a little weird. Here's where I think this is going to be interesting. When you take high level pro athletes that have all the money in training and time in the world. Yeah. And also the difference between, you know, 2% improvement in performance is a big deal.

Well, that's who I see doing it right now. So in the defense of the people I see doing this, these are high level bodybuilders, bikini athletes that this is what they're... This is their life. Yeah, it's their life. And so dragging a 100 pound East End machine with all these wires. So here's what I want to say to you guys.

I was thinking about this and like, okay, average person's gonna do this, but it does build more muscle, very interesting. I could see high level athletes, or this is what you do for a living, you got average person's gonna do this. But it does build more muscle, very interesting. I can see high level athletes, or this is what you do for a living, you got time to waste in the gym. I could see somebody coming up with a stem shirt or pants or something for a body part,

and it's specific for that area, so it's like back day, back shirt, and it has electrodes hooked up. And it's got a little battery pack, it's super easy. Don't be surprised that's already out. I could see that making it super convenient I've actually seen that but they still have cords attached right? Yeah, which is just cumbersome Yeah, very cumbersome, but I could imagine something being like more svelte little battery pack right here. It's not out of the way

It's back day. So tell me what that so we we got so fired up about this We didn't even get into the study. What what what you said build more muscle, but that could be so, come on. It was statistically significant, I think in order to do that, something like a five. Yeah, so, mm-hmm. So, now, this study was done over the course, I wanna say it was 12 weeks or 16 weeks, but over time, this could produce

better results, you know, because they're cumulative. You know where I can see the value of this? In hard to target areas because you have poor connection. Well, I was thinking like, I've seen it in like, hamstring stuff, where like, you know, hamstrings tend to be underdeveloped on most people, and so you're doing a squat or a deadlift and you attach it there and you do it,

or glutes like you're saying. I could see an expensive setup though, right? Imagine you buy a piecemeal suit and it's like, this is chest day, this is back day, here's my leg day. And then it's already hooked up, you put some batteries in there ready to go. I can see something like that. I'm sure someone's gonna do it and I said it.

I'd be curious to see if you could measure the output in terms of the amount of recruitment while you have the STEM attached over time and then you took the STEM off and tried to replicate it. Does it train the body? Does it go away immediately? That's a great question, Justin. I bet you.

Imagine it crutches it. No, I don't think Justin. I bet you. You would imagine it crutches it. No, I don't think so. I don't know, because you might be training the recruitment process. He's right. I think so. I think you'd be right, because. Yeah, but it's artificial, though.

So it becomes dependent on that outside source. It is, but just like STEM for rehab, it does maintain more of a connection than not using it. Yeah, but that's different, though. It's because you have something that was casted up or not, and then now you have something that's at least artificially using it. Yeah, but that's different though. It's because you have something that was casted up or not and then now you have something that's at least artificially contracting it and that's blood flow and getting some sort of that. That's slowing down the atrophy. It has nothing to do with it's creating a consistent strong signal that you're gonna have after

you're done with it. I think that's more that it's staying active when it would normally be dormant completely. Yeah, but I think- And that has to play the biggest role in atrophy. Yes, but I think what Justin's saying, and I might agree with you, Justin, is because the muscle contraction- Contracts performance-related, not like rehab. It's two ways.

So if I stim a muscle, that doesn't mean my central nervous system doesn't recognize it. There's some signal going on. So I would love to see. So I would love to see that. I would love to see if you use it for a while, if you could take it off and maintain more of a connection or more muscle fiber activation. I don't think it would be better than like isometrics. Definitely not. Or if there's like a specific time length for you to actually like build that adaptation versus, you know, if you cut it short, you didn't really adopt it.

You know where STEM would probably really well done, Justin, is isometrics. That would make a lot of STEM. Of course. Turn it on, isometric, you know, overcoming force. The amplitude of that would be crazy. And these machines that they're using now are strong. I don't know if you guys, have you guys ever used

like a really strong STEM machine? They're gnarly, dude. Yeah. It's like a cattle prod. It's crazy. Yeah. I mean, I don't know. So, cause I mean, I still stand with my original argument with it. Cause even when I saw the people doing it, I thought, okay, somebody has found out

something about this for it to get trendy again like this, or it also wouldn't be moving like it is again. Yeah. And it's like, even if you convince me by a study that it gives you like, just, I just don't, because there's lots of ways when you, when you think about a 12 weeks- Well, it's not a priority. It's on the list of things that you can do.

Not only that Sal, but it's like, when you think about, uh, in a, in a 12 week study that was used to prove that this gives you 1% more muscle gains. There in a 12 week window, there's a plethora of other things I can do to get 1% more muscle gains than just training a certain way too. That could be, uh, you know, incorporating failure training. That could be chains. It could be isometrics. It could be one more set. It could be, you know what I'm saying? It could be a lot of things. So something that just moves the needle by 1% is, okay, neat, it has some, it's not worthless to do it,

but it's like, they're very, very small percentage of people. The person who this is, it's my bodybuilding client, who's been bodybuilding for 10 years. It's the fanatic who's the winner. We're at peak physique, and you know, hey, we haven't tried this. We've, we've turned every other stone. We have this one thing because otherwise in, I think every client that I've ever trained,

even high level athletes and bodybuilders and people like that, even though they're at the, the 1% of the 1%, there's still always very obvious stones for me to turn. Yeah, of course. You know what I'm saying? Like, oh, I could optimize his sleep. Like he's could be better there. Yeah, totally. You know, or oh wow, he's never incorporated isometrics in his training. I could do that. Oh, he's never used resistance like chains and bands. Oh, I could do that. Like, so there's always, in my opinion, there's even the highest level, there's other stones that you could turn that doesn't require you lugging a 100 pound machine with wires.

Exactly, you can use the hell out of yourself. Yeah, and set up takes 15, 20 minutes. But I will say, for someone like me who has fun with this- Yeah, the science geeking out part of this. I would love a shirt or something like that that could do that, and I would test it and see. And then I'd see if it was a pain in the butt, and if it sucked, if it was a pain in the butt. It has to be. was has to be yeah I mean the only way

like you said right because these machines that they're using are not like little cheap no these ice the ones I've seen these guys are they look like yes they probably have to plug it in yes it's a battery yeah no you can plug it in it's like an IV tree they're not doing just one connector. No. They're like fully. There's like 16 of these pads all over. It isn't the one you get on Amazon that's like, you know, make your abs work out. No. The ones I see, these guys are like all, I mean,

it's pretty funny what you see. That's so cool. You know what? I had a feeling that somebody had to have proved something recently for it to gain that kind of popularity. Especially with, because these aren't dumb people doing it, you know, that I'm talking about.

Like these are people that have been bodybuilding for a long time with great physiques and are always looking for the good day. I'm like, oh, somebody figured something out. And this is like the new trend right now. Just looking for the edge, it's out there. It's so funny. But soon we'll see a bunch of knucklehead kids doing it.

I gotta make this announcement real quick before we move into the topic. We're gonna be, the scholarship that Rock Recovery gives away to people who need help rehab, right? It's a rehab facility. They're giving it away at the end of this month. So this is the month they give it away. Okay, cool.

Yeah, so if you haven't entered, enter now. Yeah, so if you or a friend or loved one needs help or consultation, you'll get it no matter what, and then they'll give away one scholarship where they cover the cost, which is, it's tens of thousands of dollars. It's 60,000. It's a 60,000 dollar, it's a four month rehab course.

You go and you stay there and they take care of you and help you get off whatever it is that's ruining your life. And they do, we know the people that run it, they've been on our podcast. They're really, really great people, really, really good people, really, really good people. Yeah, really cool.

I got another cool study for you guys. I just read this study, and I thought it was pretty remarkable. There's a few things you can do that would yield these types of results. Now, some people are gonna roll their eyes because it has to do with religion, fine, whatever. This is data.

Even when I was secular, I saw data like this. It would perk up my interest. So they did a study in 2009 on the effects of simply reading the Bible on a regular basis and how did that impact your life? How did it impact your life? And here's what they found. If you read your Bible one day a week,

two days a week, or three days a week, there was almost no impact. By about three days a week, you started to see a little bit of impact. Once you got to four days a week, things started getting really interesting. So people who consistently read their Bible four days a week or more, and this is for like 10 to 15 minutes a day, like reading for hours a day. Here's what they found. Loneliness went down 30%, feelings of bitterness went down 43%, anger went down 32%, alcoholism went down 42%, and consumption of pornography went down 60%. Wow, those are big numbers. Those are numbers you can't dismiss.

And it was nothing else. They controlled all the factors. Reading your Bible four or more days a week had that big of an impact on all those things. I mean, it's your version of healthy food. If you did that same study, right? We did a study that said people that eat healthy whole foods two days a week or three days a week or you know once they start getting four or five or seven days a week eat that way. How

profound are the changes in their overall health? Well no shit. So would be your mental and spiritual health if what you're intaking seven days out a week was the Bible, you know? I mean, it's like, yeah, and again, you can be a secular non-believer person. But that's data. And that still applies. It still applies, and it's because the positive information is whole foods.

It's so good for you, regardless of your beliefs or whatever. Well, I sent this to a friend of mine who's, he's not, you know, he's not religious. He's not atheist, he's not religious. And we talk, him and I talk, he asks me questions because I'm new, you know, I'm a new Christian. And I sent him this and he said, so what do you think I should do? I said, I don't know, try it. Even if you don't believe it, just try reading it, you know, five or six days a week for

10 minutes a day and then let me know what happens. I'll let you guys know what he ends up finding from doing this. He's never read it, he's never done it. Now did you send him in the direction of like a daily devotional that's already guided for him? I told him to start with the gospel, with the New Testament. So start with Mark. Oh, you should get him like a devotional book. It's hard to read books straight through like that for somebody who's just getting introduced

to it. It is, but I just started reading the Old Testament and had I not read the New Testament first the Old Testament is hard. That's right I mean, that's what I mean by that. Yeah, it's just like I like that's why I like And it's also like Exodus is like paragraph and paragraph because they're details Yeah of things that I'm listening off generations and names and like it's very and also here's how you historically here's how you build the tabernacle and it's like three pages of like specific instructions I'm reading. I'm like oh my gosh this is so- what am I reading over here? Each book is different and it's intent. Exactly.

So yeah you have to know that. And I understand it points to the New Testament also. But anyway I thought that was pretty interesting. Yeah that'll be interesting to hear their progress or whatever comes of it, I should say. Dude, I gotta tell you, my kid made me crack up yesterday. We bought this gluten-free granola that my older daughter will add to high protein yogurt, like the one you eat, which is great advice. She's been eating that for breakfast, so she's getting like 20 grams of protein right out

the gates. And so my son the other day comes up to me and he goes, Hey, can I have that, that, that delicious snack? I'm like, what snack? He goes, uh, crumbola. I'm like, what? He goes, yeah, it's crumb. Cause you know, it looks like crumbs. So he calls it crumbola. Bro, just get out on the floor and talk. I'm like, it should be called crumbola. We were dying. Oh, they come out with the, the kids are hilarious.

Oh, they come out with their new, their new vocabulary. Yeah. Max was on a roll time. They come out with the met. Kids are hilarious, dude. Oh, they come out with their new vocabulary. Dude, Max was on a roll yesterday. So Katrina picks him up from school yesterday. She's telling me this because I didn't get to witness it. Unfortunately, I would have died if I would have witnessed it. And sometimes he's just full of energy when he leaves school and all excited and happy. And she picks him up.

And he's like, and sometimes he wants to run on the way, race me back to the car and stuff like that on the strip, the school strip or whatever that. And she says today he's like, mommy, watch this. And he starts throwing karate kicks. She was like, I was so impressed. I've never seen him do this. And she's like, I know she's like, it was like really good.

It watches roundhouse kick, all this stuff like that. And she's like, Whoa, that's really good. It watched this roundhouse kick, all this stuff like that. And she's like, Whoa, that's really good. And she's like, you know, I can enroll you in a karate school. We could do a Christ goal. He's like, nah. And she's like, why you would, it would, they would teach you more kicks and get better. Nah, mommy, I'm just pretending.

I don't want to battle battles. Nope. Not interested in your state. I was like, I got excited with you first. talking like, Oh shit, we're gonna do karate. Did you ask him where he got these moves? Yeah. Katrina was saying that they just pretending I'm sure is one of his friends, you know, did it first and then they were all probably what is it about that?

That little boy's so much. I was in fact, you go from sticks that are guns to like karate moves. That's like a staple. Like, it was funny. I watched my kids go through that same process. And they was just like, you know, check this out, Dad. They like jump off the couch. Good job.

You know, they knew the sound effects and everything. It reminds me of the clip from Napoleon Dynamite. Yeah. You know what I'm saying? It's so that. We're like, they're taking it serious. You know, look at this, Mom. Yeah.

You know? I want to come home to Starla. Yeah. So he did serious. Look at this mom. You know? You wanna come home to Starla? Yeah. Yeah. So he did that, that was after school. Then I was home for the second one and he's taking a bath and he tells Katrina, mommy record me.

And she's like, I'm not gonna record you. Record yourself. Sorry she tells him. Record me? Yeah, record me, right? She's like what? And so she sets up the phone on the bathtub, and she goes ahead and she records him or whatever.

And he starts doing his own YouTube channel. What? Yeah, he welcomes the audience. No, no, no, no, no, what? And he's like, welcome to Max Science, right? And he's got his, his, Why is my heart swelling? Bro, right until I show you the video. I have the whole, I have all the whole video. There's three clips. They're all one minute long, the first one. And he's like doing the science thing. And you know, he kind of stops talking. So Katrina is like, okay, are you all done? And then she hit stops recording and no, no, no, no, no, don't stop. And so she hits record again. And then he, and then he tells it, thank you for watching Science with Max.

There's also Play with Max and he named like his other. He's got other channels. He's got other channels. And so he does it again, he kind of pauses for a second so he can check things he's done. No, no, no, no. And then she turns it on the third time, the last time and he says, thank you for watching.

Don't forget to subscribe. No, he didn't. Yes, he did. No, he didn't. No, he didn't. Where did he get this? And then I realized that show Danny Goh and I guess in Blippi, they all say that. I guess he's obviously picked up on it.

It's not something I've taught or encouraged him to do. But he just did that out of nowhere. And yeah, Katrina caught it all on film. So it's hilarious. Why do I feel so thrilled right now? Yes, Science Max, You could watch Play Max. You could watch all these other channels. And he's like, subscribe.

I'm like, oh my god. The thing to me that is so cool and so wild with him is that, and every dad, I'm sure, and mom go through these things. You see parts of your child you love, and then you see the like, I think, I don't know, maybe I'm just this way. Right away, I always think, OK, well, that's good. But then what's the like and I think I don't know maybe I'm just this way the right away I always think okay well that's good but then what's the potential negatives of that he's gonna be this kid right that's how me he's so

sweet so he's gonna get bullied right that's why I think right away and he's so you know kind of quiet and calm and relaxed I'm like man is he gonna be not outgoing like my wife and I are so outgoing and personalities and friends and like I want him to be social and like that. He's not, he's so, I mean, even though he has this incredibly calm, quiet, chill, the guy could, he could play by himself for hours and not make a sound and be fine. He also has this other side where he's vocal and outgoing and personable. And so it's really cool to see, uh,

that side of him come out and that's not one that I saw coming whatsoever but I'll share the clip with you. I have this like this like selfish you know dream probably never happened like the selfish dream like one day our kids start a podcast together. I mean I would I would I would love I mean I think probably every. I would. I would. I would. I would love. I mean, I think probably every parent. I would cry and watch it and cry every day. Every parent, I think their dream is that their kid.

Does what they. Takes. Of course. That's why it's selfish. You know, it's like, I wonder too, like, what is the move, you know, for, you guys are obviously ahead of me, so you probably think about it or pay attention to it more on like, how much do you introduce them and talk to them about it without pushing them away yet wanting them to be interested in it.

Right. I mean, you have your son. Oh yeah. You have two and they're both different on how they're they like one super interested one doesn't really care. Right. Yeah. One just thinks he does one thing one time and is the expert and then just moves on.

And I'm like, what, dude? That's frustrating. But sometimes things stick, and then that's where I kind of start watering it a bit more. I think I wait a lot more. I kind of like, oh, that's an interesting idea. Loosely slow play. And then my youngest guess he's,

he's a little bit more like, you know, I'm going to try this out. And I'm like, yeah, that sounds, sounds like a good idea. And then he'll try it out and then he'll either abandon it himself, or then he gets into it and then he really gets into it. And then he just grinds, you know, and he's outside and he's like working, working, working, working on that. And that's where I start stepping in I'm like if I see you like making all the extra efforts and I'm not coming in To say anything. I'm like match their energy. Yeah, exactly Yeah, I just I try really hard to do that and so that's excited and I'm like, who would I come in bro?

I suck at that. You're so good with that suck at it. I get excited Salesman Sal comes out and I'm gonna sell you everything. My wife checks me hard, I caught my, well. It's easy to do. I caught it, she's always, my wife's always trying to help me with this, cause she's like, if you get too excited, then they do it because they wanna please you.

They're not doing it cause they actually like it themselves and she's right. And I did this the other day, my son, we were eating dinner and he doesn't wanna eat broccoli. And so just subconsciously, this just happens, right? I pick up the broccoli, like, oh, this is like a little tree and I'm a dinosaur, ar, ar, ar. So my son's choking down broccoli, he hates it,

and he's choking it down, he's like, and my wife's like, you don't have to eat it if you don't want to, he's like, no, I like it, Mom, and you can tell he doesn't like it. Like, damn it, man, I'm gonna make my kid have a bad relationship with broccoli, because I force it, you know what I mean? I try to convince him that it's, you know.

Katrina's the same way about watching Max because she's, I mean, of course as a dad, I love it, right? That my son wants to do everything his dad does and is all into it. But she does it all the time where he'll, she'll, I'll ask him, what do you want to do? And he'll, well, what do you want to do, daddy? And she'll be like, no, no, no, no, no. Who cares what daddy wants to do? What do you want to do? Like, hey, leave him alone. He wants to do what he wants to do. He's like, no, he can have his own ideas and his own things he wants to do. It has always had to be what you want to do. I'm like, I didn't force it on him. He just wants to know what dad wants to do. She's always cutting that off, right? And

always trying to make him, no, no, no, you tell daddy what you want to do and he'll do what you want to do. Not always what daddy wants to do. Dude, I got to bring up a conversation. I know you'll love Adam I had all my cousins this morning got into a heated discussion and debate and it's a it's a it's such a big myth it's such a big lie that we believe that the culture sells us for whatever reason you believe that when you bring it up people get so defensive but the the objective facts remain around it so So here's what happened, right? So we're talking this morning through text and it's just, you know, typical good morning,

what's going on, whatever. And they started commenting about how it's impossible these days to, you know, to live a normal life without dual income, it's impossible. You know, our grandfather had it so much better. You know, back then you had one income and you know, my grandma didn't have to work and this and that the other and I'm I have like oh god. This is such a terrible lie and a myth and so we're going back and forth and they're like

yeah, but the cost of living and this and that and So I had to like really slow down cuz I got heated and I backed off and I said, okay We got to do apples to apples comparison My grandfather had one car And I said, okay, we gotta do apples to apples comparison. My grandfather had one car. He didn't have a TV. They didn't have credit cards. He didn't have internet. One phone. They didn't have cell phone.

They never ate out, ever ate out. They didn't have a washing machine. My grandmother sewed her kids' clothing when it tore, whatever, they bought clothing maybe once a year. And so I'm saying, we gotta compare apples to apples. They're like, well yeah, but the cost of a house in San Jose, I'm like, San Jose in 1950s was rural backwater town.

If you wanna compare San Jose today to a place in the 1950s, compare it to the most expensive metropolitan city in the 1950s and then you have a better compare. So we're going back and forth, and what we've done today, this is the lie, the lie is that we think we have all these essentials that we have to have, and that's why we need

all this income and whatever, when in reality is, if you shave it down to the way people lived a generation or two ago, it's actually easier today to live on one income. It's such a triggering conversation. So triggering. To tell people that, but it's true, bro. And the reason why it sold to us so hard,

you guys have to, people have to understand that the metric at which we decide makes us the best country, or that our country is successful, is the growth of GDP year over year. Consumer, how much we buy. And in order for GDP to continue to grow at the rate we want it to always be growing or better, it requires all of us to continue to buy more.

If we all simultaneously decided to buy less, we would crash GDP. It would literally go the other direction. And we would be all scared that the economy's crashing and it's so bad. And so the narrative is always you need more. You need the new, the new iPhone, you need the new television, you need the new. And we've bought into that so much that we're all running the same race

that people didn't really give a shit about in the fifties. And that's not to be said that people weren't trying to somewhat keep up with the Joneses or have the nature. Yeah, it is human nature to do that, but it's become a, a, a wide widely accepted narrative amongst everybody now where it was maybe a person or two on the block was infected by this keeping up with the Joneses where we all are. Yes. Everybody is. There's so many things we consider essential now that, that, like I said, like how many expenses do we have

that didn't even exist or people didn't have? Like my grandparents didn't go on expensive vacations. You know what vacation was for them? If they were lucky camping, that was it. They never ate out, ever, because they didn't have the money. They didn't spend all the money. They had one car for the whole family

and it was, they didn't have, they didn't't finance it And so if you compared apples to apples even the houses, here's my favorite part They kept going back to the house houses expensive house So expensive your average track home now is like 2,800 square you know what the average size of a house was in the night I would guess 1212 hundred versus 900 square feet. Oh 900 even the average house in America Was 900 square feet in the 1950s. What is it now? 2800. Oh, 900. Even small. The average house in America was 900 square feet in the 1950s. What is it now? 2,800 square feet.

Oh man, I was right on there. So when you look at the price of houses, because that's what everybody, oh, the cost of living. Houses are so expensive. Yeah, you get four times a house. Do it, adjust it for inflation, do a dollar per square foot, and here's what you're gonna find.

It's easier today than it was back then. So. People don't like to hear that though, do they? No, man. People don't like to hear that. Because they don't No, man. People don't like to hear that. Because they don't want to give up and I get it, but it's a terrible lie. You just become accustomed.

One of the best books I ever read, I wish I found it earlier. By the time I found it, I had already kind of started to piece this together myself, although it still was a good read. Millionaire Next Door. Such a good old book, been around forever. But, and I think a lot of the studies

and the things that they reference in that book is like so important for, especially if you're a young, ambitious person like I was that was very much so attracted to that lifestyle and that level of income and things. And it's like, if you don't figure this out, what you will find out is that you just keep moving the goalpost.

Of course. And you're always driving towards something and you're always not happy or not enough because you just keep moving that. And the most wealthiest people are not who you think they are. It's the people that learned very early how to live well below their means. And then over time they've accumulated wealth and invested. Just to back you up, just to back you up, Adam, the average family today spends considerably less time together than they did one or two generations ago. Okay.

So today the average mom, dad, and kids, if you add up the time they just spend together, eating meals, being together, it's less than they did two generations ago. Okay, now here's the kicker. We have more time-saving devices today than ever. We have devices in our home, on our phones, with our schedules, that save us time like never before, but what we've done is filled that time

with more distractions, entertainment, and crap. So all these innovations have only, what they've done is given us less time with each other, yet we have more time-saving devices. We have more money and more stuff than ever, but compared to two generations ago, and here's my argument with my cousins, people are sicker physically, they're sicker mentally more and they're spiritually

more ill today. A mental illness today is worse, chronic illness is worse than it was back then. So we have more stuff, we have more money, but life isn't measurably better in many of these metrics as a result. And that's why it's such a lie. It's such a lie because then what happens is people, if they don't understand this and know this, and they're unhappy, the button that they push is more money and stuff. It's because I don't have enough money,

that's why I'm not happy. We need more things, we need a bigger house, we need, but it's a huge, huge lie. And so it's really important to understand this. Now the other side of this is like, well okay, well I'm gonna live, you want me to live in a way that's so different from everyone else, yeah?

Because the data shows, if you live like everybody else, in fact, RFK right now. Listen, the very uber successful people have figured that out. Yes, if you look at, for example, right now RFK is speaking to Congress and he made this incredible point. He said, he's talking about kids' health

and for years he litigated against these. It's nonpartisan. He said 66% of kids are damaged in terms of their health. Like when it comes to autoimmune, food allergies, when it comes to diabetes, like it's true. Like kids are way sicker today than they've ever been before. So we're in a place where it's like, okay, if you live like everybody else with all the stuff,

then you're probably gonna not be happy and you're probably gonna be sick. So in order to be different than everybody, you have to be different than everybody. And it's scary to be different than everybody, but I mean, it takes courage. It takes courage. God, I can't believe the square footage,

the average square footage was 900. 900, and they had more kids. And they had more kids. takes courage. God I can't believe the the square footage the average square footage was 900. 900 and they had more kids. That's crazy. They had more kids. That's crazy. When you think about that we had more families had more kids. Everyone's like everybody owned the house. Yeah it was a 900 square foot house. That's so crazy. 900 to 2800 is a huge difference. You can't find a 900 square foot house to buy. Do they even make them? Rarely, rarely ever do. They don't call them molecule homes now. Yeah, they do. Yeah, no, actually, tiny homes are just what homes

were in the 50s. I mean, that's what a tiny home is pretty much. It's roughly that. Have you guys ever seen, Doug, you have to look this up and see if you guys haven't seen it, because the image to me is like the most powerful thing. I've seen this imagery before,

where they do heat maps on how, where you spend the most time in your, in your house. And they'll show like a four bedroom, 2800 square foot. And then like it breaks up the percent. And it's like very eye opening on like how little square foot is you actually need. And the need and use. Based off where you spend your time.

Yes. People don't spend any time in like two or three rooms. I mean, this was a, so one of the things I was always really proud of Katrina and I that we did was we postponed the, you know, settling down and like buying the home we'd live in for a really long time. And we got the opportunity in the 13 years

we've lived together, we've now lived in four, five different houses. And each time I've gone for different things. And if you would have asked me in my 20s, what does my dream home look like? And what do I want or need? You know, I could have, I would have painted this picture. It looks so different, especially size wise.

Like I really thought like that was for me, like I wanted this giant house. And over the time of living in all these different houses, you know, I never had anything over 4,700 square feet, but that's pretty freaking big. I realized like when we lived in that much square footage, there was rooms that I didn't go in for a year. I can even open the door, you know what I'm saying to it?

And it's like, what a waste that is. And so as we've continued to like change, and then right now we're building out our house right now, like we've really built it around, like what do we use? Like what? And that I don't need any more than that. The kitchen has got to be the most important room. It is the kitchen family living room is, and that was what we did right now. This one, we blew out these walls. So it's just one big open space because that's where we might,

we hang out 90% of the time. And then our bedrooms. That's where you emphasize. Yes. That's your place where you're going to want to spend money and comfort. And so yeah, I know we do the same thing. And the floor plan we have right now is absolutely the best. And I've considered that, Heatmat,

because my first house, it was like there was at least two rooms that you just end up putting stuff in it. And then it becomes storage, or it's just like, nobody's even using it. And you're just like, what a waste. Right. Is that it right there, Doug? Yeah, it's a study that was conducted by UCLA.

And there are areas of the house, obviously, that don't get much use. In this particular case, dining rooms, porches, things like that. Obviously, bathrooms get a lot of use. Kitchen, family room. Yep. That's it. Living room, things like that. Obviously bathrooms get a lot of use. Yeah. Kitchen, family room. Yep. That's it. Living room, not so much.

My dad said that. I remember my dad said that when I was a kid. My guy grew up poor in Sicily. Okay, so they had very little space. He had to share a bed with his siblings till the day he got married, okay? And I remember him telling me, he goes, you know, in America, you know, we make a lot of money

and we have this big house. My parents' house is like 2,200 square feet, but to him it was, he goes, you know, in America, we make a lot of money, and we have this big house, my parents' house is like 2,200 square feet, but to him it was like a giant, right? He's like, we have this big house, he goes, and I never see my kids. He goes, when I was a kid, we always saw each other all the time, because we had no, and he goes, and it was wonderful,

we were always together. And as a kid, oh God, dad, what are you talking about? He's right, he's so right, you know? I mean, I'm really trying to, this new phase of our life and this new place that we're doing right now, I'm really trying to, who knows? Maybe I changed my mind in a couple years

and I'm like, I need more space. I mean, but right now I feel like I've learned that lesson and I'm really trying to create something that is like what we need and not beyond that. And, you know, and our money and funds can be spent in other things that we enjoy or give us joy in our life. I don't need to have the biggest house on the block just because, because when in reality it's like, I'm not even going to use all that stuff.

So yeah, I know I agree. I tell it's a really, I'm sure we triggered somebody in that conversation. Um, because it's, and I get it, you're 30 years old and you're frustrated because you look at the price of these homes and everything like that, but I don't know. I bring it back to fitness. You want to be fit and healthy, you're going to be different from everybody. I think we all accept that. If you listen to this podcast, you'll probably accept that.

Like I'm not going to eat like all my friends, but that's because I'm going to be fit and healthy. It's like that for everything, unfortunately. So speaking of food, Doug, I tried the jerky you made from the butcher box. Oh, so good, huh? What cut was that again? That is the flat iron steak. So you took flat, so you used the Traeger.

I did. Flat iron steak, sliced it really thin. Wait, what did you marinate it in? So it was a recipe I got off the Traeger website. Anybody can find it. Just look for their burger bourbon Jerky and it's bourbon. It's got Worcestershire sauce. It's got a few other things in it You marinate it overnight put it on the smoker about six hours. So this is a total hack, right?

So you got you get your grass-fed meat from butcher box the cut you use I think is the best one, right? I mean, I really like that cut. Okay. It's very tender. You get that. You could buy a dehydrator on Amazon for cheap, by the way. You don't have to have a Traeger. You could buy a dehydrator. Exactly, you can do that.

And what a hack. Sliced, marinated, slice it up. You make yourself some jerky, especially if you have a vacuum sealer. You have just made some snacks that will last you a year. Yeah. And they're high protein, healthy, minimally processed. Your kids, it was the best shirky,

it was homemade, it was the best shirky ever. And in fact, if you use a dehydrator, it's probably healthier for you. Because the smoke is probably not good for you. It tastes great. I'm gonna smoke it. I'm definitely gonna smoke it. I always ignore that word.

I mean, that's what I love about Traeger is that you literally put in, and I guess even if you don't have a Traeger, you have a different smoker, but you put in Traeger and then whatever recipe you're trying to make, and they've got at least 10 of whatever. Dehydrators, I think you leave them for like 12 hours,

24 hours, something like that. You smoke for how long? Six hours is what it was called for. I think it's 180. Now normally, what do you use that cut from ButcherBox for? Because you order that all the time. I do stir fry. Stir fry all the time. So it's 180. Now normally, what do you use that cut from ButcherBox for? Because you order that all the time. I do stir fry.

Stir fry all the time. So it's the stir fry. That's the one you want for stir fry? Yes. Okay, I'm gonna start doing that because we always, we love the tri-tip. Tri-tip, tri-tip all day long. We eat that all the time in the ribeye,

but I'm gonna start ordering that. I know, I just got my ButcherBox yesterday, but it was from the last time that we had already, so I gotta have, and I told you guys that I'm gonna have Katrina change it. So I've still got another rotation before I get that box that will have yours in there. And then I'm gonna do this, because I want it for max.

You know, with kids, it's really tough because they don't have obviously access to a microwave and things like that. And so making- And how do you give them a protein snack? Protein snacks are the best. Yeah, making snacks and meals that, you know, high protein that are good.

Like, we're always looking for hacks like that. And this will be a new one for me is to make our own homemade jerky. I'm back on their gluten-free nuggets kick. I stopped them for a second because I was eating them too much. I've increased that. Why are they so dead at all? Two bags that every butcher box really needs. I eat them too much.

That's why I just stopped. Well, yeah, Everett eats the whole bags to his dome. So like in a day, you gotta calm down. You got two teenage boys, you're just about, your food bill's gonna be. It's getting crazy now. I'm not even gonna lie to you guys. It's getting wild how much food is being consumed

at my house. I'm like trying to keep up, like just to get my share. Now I'm like, ah, it's a fight. My best friend growing up, you know, I always felt for his mom because she had her husband and then two boys. And I obviously was around them a lot in junior high and high school.

And it's like, that's all she did was cook. Dude, the teenage boy. That's all she did was cook. Full-time job was like, she was in the kitchen like preparing for the next meal or the dessert to come out. And there was always something See and I'm trying to remind my wife though. I mean you're gonna miss it, you know, yeah, so I'm sure Sometimes it gets frustrating. I'm like, that's a lot teenage boy metabolism, especially if they're athletes

It's like where you was this food and that was disappearing. How does even have totally? Yeah crazy Most kids vitamins are just sugary crap. It's candy. It doesn't even give your kids the right nutrients. And it's full of sugar. Well, Hiya Health is different. This is a multivitamin that we give to our kids. Not a lot of sugar, and it's got the right nutrients

that your children need. So go to their link. Go to Hiya Health. That's h-i-y-a health.com forward slash mind pump. On on that link you'll get 50% off your first order all right back to the show first question is from ma Meyer 16 what are your thoughts on colostrum seems like it's getting popular and would love to know what you guys think and when or if you would find it useful colostrum, this is the first milk that comes out of a cow when it has, when it a cow has a calf and it's higher in growth factors, antibodies, it's got benefits for

the immune system, it seems to have gut health benefits in humans. It's advertised however as something more than it actually is. If you took anabolic. It's like air, nails, or yeah. Yeah, like, yes, like anabolic's a big one. Like colostrum was a bodybuilding supplement back in the 90s, and the way they advertise it was like, you know, baby cows, you know, they grow so much

in the first couple years of life, and they say it was colostrum. It's good for you, if you could tolerate dairy, it's healthy for you. Is it, tolerate dairy, it's healthy for you. Sal, is it irrelevant if you're eating a maximum amount of protein intake on a daily basis? Or are the benefits that all the studies show, does it matter where you are protein?

Because a lot of times these things, they show these benefits in the context of a low protein diet or sub optimal amount of protein and then then in then adding colostrum puts you to this new level versus if you are already eating optimal protein very similar to like eaa stuff right like stuff like is it like that or is that does not matter no i mean it's got it has compounds in it that are unique especially for gut health. More studies need to be done,

but they do find it helps people with certain gut health issues, colitis, diarrhea, it's been shown to help. So for gut health and immune system health, it seems to be beneficial regardless. So it's a healthy product, it's a healthy thing to consume. But the way that they're advertising is like this magic thing.

And to be honest with you, I think you'll probably get a lot of the benefits that you would get from colostrum from raw milk as well. I know some people get real angry with that. So would this make a huge difference? It's mixed, anecdotally for me it's mixed. I can't have colostrum because it's dairy, so if I have it it's gonna bother me, just like milk would.

But I've had clients use it, and I'd say the results were mixed. I've had some clients say, oh yeah, I notice a benefit to my gut health. But what if you get it from the actual source, like from breast banks? Yeah, oh yeah. Yeah, I heard bodybuilders doing that.

They were doing that. I couldn't believe it. But I mean, like if you look it up, you can see like it helps with intestinal permeability. So helps close the junctions that can cause leaky gut syndrome in some individuals. It seems to be beneficial for gut microbiome. And again, it's got higher levels

of some of the concentrates of antibodies, the IgG antibodies that seem to fight viruses and bacteria. So it's like a health food, I would say. I would put it up there as like with a health food. So what would you get from it? Well, something similar like you would get from me. Like a probiotic or? Other kind of health foods.

If you can have dairy, I would say give it a shot. Now, you could buy powdered colostrum supplements, but I think you can buy colostrum in milk, like in liquid form at certain grocery stores. I think Whole Foods sells it, and that's where I would go. I would go with something like that and add it to your protein shake, see if you notice a difference.

But this isn't like a top 10 supplement. Not the super game changer. No. Next question is from Greg Martorano. How did the overhead squat assessment become the go-to for movement patterns and posture? What other assessments do you find to be valuable? Who picked this? Good question. I do. Yeah, this is a good question. I don't-

I love the squat assessment. I don't think it's the go-to for movement patterns. Um, but it is a nice general assessment starting point, right? So arms up overhead, you do a squat. When you start to see breakdowns, you'll be able to see breakdowns and ankle mobility, uh, hip, strength and mobility, stability. Yeah. The lumbar, the, the thoracic where right, shoulder mobility. So it kind of highlights a lot of potential things.

I don't think there's a single test you can do to highlight as many, I mean, it's more than that. I mean, you can see forward head, you can see shoulder issues, you can see spine, hip, knee, ankle, foot. I mean, it's the entire kinetic chain, you get at least a glimpse into the entire kinetic chain in that, in that test.

Does it mean that it's the end all? I mean, there's a reason why we built Maps Prime and we added to it, but it's a part of it. I think the squat assessment is the gold standard of like a single movement. But I mean, there's companies like, the name's slipping me, Justin, I know you know the- FMS. FMS, that are way more extensive, incredible assessments. But a lot, it's a lot to take a client through every single time, it requires a lot of tools and time

just to assess it. I think what we, I mean again, I'm obviously I'm biased, but I'm very proud of what we built in Maps Prime because not only is the squat assessment in there, but then there is a overhead wall test, and then there's a windmill, which what the squat assessment lacks is a deeper peering into the upper body, right?

So that's what the wall test does. And spine rotation. And then there's no rotational component, so it doesn't address all the planes where that's where the windmill comes in. So I feel like what we created with Mass Prime is superior to that and I think and yet it's simple enough that you could do that to every client in a short period of time and get a very good look into their movement patterns. Yeah but I do think it's a great starting point. Oh yeah. That's what it serves.

A good trainer uses this as a starting point and then this helps point them into other directions to look closer. But it's not by itself the be all end all, but it is a great place to start. And there's a reason why the overhead squat assessment is, I think it's present in probably every major national certification, if I'm not mistaken.

Every single one I've looked at. It has to be, yeah. It would be weird if they didn't have it. Next question is from Lady McDeadlifts. I'm a 48-year-old powerlifter. How can I keep my joints healthy so I can continue lifting as long as possible? One of the best things she could do

is to move out of powerlifting temporarily. Totally. You know, isometrics, mobility type training. Whenever I had a client that was really into powerlifting that would complain of this, it was normally solved just by phasing them out into a program, a unilateral program, an isometric, a multi-planar. Multi-planar and because they get so fixated on the core lifts, which are incredible and move the needle and awesome.

But if that's all, if you only move in those planes, you will end up having dysfunction in other places or at the very least start to see and feel joint pain from, from that. And so the simplest way in my opinion is to just incorporate a phase every year of a program that addresses unilateral work and isometrics and multi-planar stuff, which that would be like a mass performance. Yes, power of the thing is this, like all sports, it's extreme.

So anytime you have an extreme pursuit, you start to either compensate or you kind of, you look past certain issues to continue to perform. Something's gotta give. So that's why you see power lifters or cyclists or tennis players as they start to get in their 40s that are real competitive, they start to wear knee sleeves. You just get really strong in one direction

whereas you're leaving the other components behind. So that, that need to support you in, in, in other types of movements. And these are movements that are everyday movements you're going to experience. Um, just a walking, you know, being in the shower and your car and like an abrupt quick acceleration could, uh, you know, then become an injury because we're so aggressively reacting. So it's just like training your body to be resilient and to adapt towards these other types of forces

you're not experiencing. Yeah, the two piece of advice I would give with this. Well, first off, if you look at the data, the best data that we have on how to avoid injury in a sport and I say best data because it's the most data okay shows that cross training meaning use you know training in different athletic pursuits or training in different ways is a phenomenal way to avoid overuse injury. So that's kind of what we're talking about with powerlifting like do movements that aren't involved in powerlifting. Train in different planes of motion. Work on stability and balance.

Work on those types of things. That'll help prevent issues. The second thing I would say is, because you're an athlete, you're a powerlifter, your sport is to lift as much as possible, is to not be so hyper-focused on how much weight you can put on the bar all the time, because that will make you overlook things, right?

You feel a little bit of pain, well I'm gonna foam roll a little more and push harder, right? Oh, it hurts a little bit, let me try some knee sleeves, let me get a tighter belt or whatever. And then the injuries start to pile on, so if you're not so laser-focused on just the weight,

and you play more of a long game, then you're gonna do better off that's the challenge though right you're competitive it's very what makes you successful as an athlete is that laser focus you know but you know you get to that your 40s you got to play that long game and slow yourself down before you start to feel the problem once you start to feel the problems now you got to go back and right fix things but if you do this before then you're gonna avoid them Next question is from CMOS23. How many years would you guys have stuck with this

had you not been successful in a few years? Is that you all day today? Those are fun questions. You know why I like this question here is because when I look back to when we started the show, we all had jobs. We all came in after work. We would record together episode episode after episode, till

10, 11, midnight, and then all of us had to work the next day at 8 a.m. or whatever. You know, I liked it. I loved it. I enjoyed it. It was like therapeutic in a weird way. It was enjoyable. So I think I would have done this for a long time because I enjoyed it so much, and I think I would have seen value in it

beyond money for a while. I don't know how many years that would have been, but I mean, we didn't even, we didn't make a single dollar for a year. We didn't ask for a dollar for a year. So for a full year, we worked our job and did this. And then even when we started to make money, we didn't spend it.

We kept it in a bank account, reinvested it in this place. So it really wasn't until year, almost year three before we actually felt it. It's a fun question to speculate. It's real easy to say, I would do it forever. No, that's not real. Right, but it's not.

We wouldn't. But you also have to understand this. One, when none of us came into this with this like, oh, it's good, we're gonna be killing it the next month or anything like that. So we had, I think we had a very clear vision of how this could take a long time and we're gonna have to do a lot of reps

and we're gonna suck at the beginning. So we were, I think we were very ready and prepared for that. I mean, I would at least have given it three years of not being successful, but within those three years, I still would have had to have seen some progress in us, you know, to keep me going. And I think that's what happened to us was that even though we sucked, even though we sucked less, yeah, yeah. You know, people didn't know who we were and we weren't making any waves early on or making any money.

I remember we would all, we could feel getting better. We could feel the feedback of more people telling us, thanking us and oh my God, that was so helpful. Oh my God, I had no idea. So because we were getting that feedback, even though the business part of it wasn't really cranking yet, that is enough for me to keep going. I mean, if I'm seeing, if I'm getting feedback in any venture that I'm doing that I'm improving, I'm getting better, I'm impacting people positively, even if the income isn't there,

I'll figure that shit out, which is what we were all doing. We all had other jobs, other incomes to figure the money part out, so we could just focus on getting good at the business part and helping people. So, yeah, I would've done that for a pretty long time and not been, quote unquote, successful. If we didn't have families and we were younger, I would've done it even longer

because I enjoyed it so long, much. I think one of the biggest mistakes or myths that people fall into when they start something new is like this, I need this immediate return, which is wild to me, especially when you're starting a business. I, if I started a business, I've been an entrepreneur since I was 23 or 24 years old, I expected five years of work

before I really started to do anything. Five years? You say that to the average person now, and they're like, oh my God, five years? This is why I love, and I keep parroting this because I think it's such a powerful way to convey this to the generation coming up, or any entrepreneur for that matter,

that the first three years is the learn phase. You're not even in the earn phase yet. You haven't even earned the right to be in the earn phase. You're still in the learn phase of a business in the first three years. So if you truly embody that, if you're going through that first year or two and you're struggling, you're not making any money and you're stuck that you're supposed to. And I think there is this because it's, it's, uh, it's worse today than it's ever been as far as this misconception of overnight success because some kid made a viral video and now he's got, or said hoctua and now a hundred million people are paying attention to them.

And then now they can pretty much make a t-shirt line or any stupid business. And you know, they are now are an entrepreneur or they've created business, but they really haven't. They got, they got a ton of attention overnight for some reason and they had something they could peddle or sell. And so they, for a small window, they made an income. It doesn't mean you built a business and really building a business takes years and we've and this has been well known in the entrepreneur world for a long time that

five to seven years is what it takes to build a business and most people would say don't even expect to turn a profit until you're in year three which is why I like the you're in the learn phase the first three years then you start to barely turn a profit year four, five, you're like, Oh, I can feed my family. Six. You're like, Oh, I got a legit business. So I mean, six years. And we, we've distorted that and everybody wants to be an entrepreneur and just think it's going to happen like overnight. Once they go famous on social media, it's like, that's not a business.

99.9% of successful businesses, uh, took years to build the 0.1% that sometimes we see had some crazy luck or some you know ridiculous thing that happened and of that 0.1% many of them crumble under that type of growth because they weren't ready. You mentioned the Hawk Tuah girl, right? Blew up, where is she now? She didn't have any infrastructure, no discipline, no training, no business. She didn't have a business.

She didn't have a business. Just because you make money doesn't mean you have a business. That's right, that's right. And so, I mean, I would challenge people that, oh man, I got a friend, he makes all this money on Instagram or this and that. Well, get back to me in 10 years.

Yeah. So he figured out how to do something gimmicky on Instagram that this and that. Well, get back to me in 10 years. You know, so he figured out how to do something gimmicky on Instagram that gets the attention of all these people. And when you have that kind of volume, a percentage of people will just buy a thing from you for whatever, or you're likable. But that doesn't mean you've built a good business. It's no different than resting your faith on the lottery. Oh, I'm gonna play the lottery, that's how I'm gonna get rich.

Okay, go play the lottery. I'll see you in 10 years and see how rich you are. In 10 years, it doesn't work that way. So it takes time and I think luckily for us, we had all been entrepreneurs because we had started this in our mid-30s and we all had been entrepreneurs for so long, I don't think any of us had any expectations of anything.

There wasn't as many gurus out there telling you you can do it in 30 days. To be fair, that's ruined everybody's perception of what an entrepreneur really is. There wasn't as many, Justin, but they still existed. They did. People bought their courses. They were definitely guys. I feel like people, we'd make fun of that.

They wasn't like so pervasive that like it's on your phones every day. Oh, you're right. You're right. It is way more popular today. I mean, this is, I actually, um, I mean, I love this question. I love this conversation because I've, this is a part that it really excites me about where our business is going right now, because a big part of where our company is going is shifting into focusing and on entrepreneurs and trainers per se, right? And anybody in the health fitness field that's trying to scale a

business in person and digitally and I love helping them because there is this perception around this overnight success and going viral on Instagram and that is not the philosophy that we teach from. It is adding value to people's life. That is- It's building a sustainable career. That is how you build a career and how you build a business is add so much value to other people's lives, the money will come.

And if you focus on that and getting good at that and improving that, you will have a sustainable business and income. If you chase all the shiny things and the fame and the attention and then go, oh, I'll then I'll sell t-shirts or I'll sell a course or I'll sell a thing, maybe you get lucky. Maybe you're the 1% that figures that out. I don't know anybody that's kind of lucky like that. I know so many people who chase the shiny things who now are in their 40s. Maybe the pet rock guy. They're still not doing anything. I mean I know so many people who chase the shiny things who now are in their 40s. Maybe the pet rock guy. They're still not doing anything.

I mean I know quite a few people that have had success through gimmicky YouTube and Instagram stuff and they got millions of followers and they made some money along the way. But none of them have a sustainable business. And many of them are struggling today because they didn't build it on those principles of what am I doing to add value to people's lives?

And then not only one, figure that out, and then two, how do I continue to do that and improve upon that? If you have that, then you have a real legitimate business. And if you don't have that, that's what you should be trying to figure out before you try and figure out how do I get a million followers. So the short answer to this is we would have done it for at least a few years before.

At least three, at least three to four to realize that we weren't adding any value to you. And that's the part that I think is this is a hard pill. Do you have to move on? But if our people were constantly telling you, let's say we weren't making any money at all, but we're getting all that feedback, We would have figured out. We would have kept going. Well that's still success though. We would have kept going.

Because it's defined differently, right? That's right. Because like we're getting that back. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump Justin. I'm at Mind Pump to Stefano and Adam's at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

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

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