Mind Pump: Raw Fitness Truth - 2533: The Best Style of Workout if You Only Have 3 Days a Week & More (Listener Coaching)

Episode Date: February 14, 2025

Mind Pump Fit Tip: The BEST style of workout if you only have 3 days a week to try to burn fat, build muscle, and get lean. (2:05) More ALARMING news on microplastics. (17:57) Probiotics to improve the body’s immune system. (29:01) Justin’s training philosophy going into his upcoming YouTube series. (32:15) The startling progression of Sal’s bag and what’s currently in it. (42:30) Mind Pump is looking for trainers. Apply today! (45:20) Magnus Carlsen is a SPECIAL mind. (48:10) Justin’s “Uncle Rico” moment. (53:21) #Quah question #1 – What are the best mobility movements for someone sitting at a desk for 8+ hours a day? (58:45) #Quah question #2 – I am training for a Hyrox, what MAPS program would be best for training? (1:03:10) #Quah question #3 – My neck and upper traps are tight. Every time I try to do your mobility stuff like wall slides and handcuffs with rotation, it makes it worse. What should I do? (1:07:02) #Quah question #4 – What’s the difference between prebiotics and probiotics? Should you be taking both? Thoughts on prebiotic sodas? Are they worth it? (1:11:34) Related Links/Products Mentioned Visit Our Place for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout to receive 10% off sitewide. Our Place offers a 100-day trial with free shipping and returns. ** Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Train the Trainer Webinar Series 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 # 2477: Our 10 Favorite MAPS Programs Your brain may have a plastic spoon’s worth of microplastics, study finds New study suggests link between autoimmune diseases and dementia Mind Pump Personal Training – Apply today! They blindfolded Chess legend Magnus Carlsen and made him face 10 players at once. He still won. Visit JOYMODE for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP at checkout for 20% off your first order ** The Wall Test | Mind Pump TV Special Promotion: MAPS Performance | MAPS OCR 50% off! ** Code HALFOFF at checkout. ** MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. William Seeds (@williamseedsmd) Instagram Max Lugavere (@maxlugavere) Instagram Hunter McIntyre (@huntthesheriff) Instagram   

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Right in today's episode, we answered listeners' questions. People wrote in at Mind Pump Media on Instagram. We picked some questions and we got to answer them, all related to health and fitness. But this was after our intro.

Today's intro is 57 minutes long. Now the intro, we talk about current events, fitness studies, science, diet. We talk about family life, it's a good time. After that is when we got to the questions. Now this episode was brought to you by some sponsors. The first one is Our Place. This is cookware that contains no forever chemicals. It's healthy, durable, it looks good.

This is the healthiest cookware you'll find anywhere. Go check them out. Go to fromourplace.com. Use the code MINDPUMP. Get 10% off the entire stock, all their entire website. By the way, everything comes with a 100-day trial with free shipping and returns This episode is also brought to you by seed the world's best Probiotic if you go to seed.com forward slash mind pump use the code to five mind pump You'll get 25% off your first month's order of their daily symbiotic also If you're a trainer or a coach or aspiring to be one, if you go to our link, what is it? Trainerwebinar.com, you can register for a free webinar.

Adam and I teach coaches and trainers how to be more successful. On March 4th, we're teaching trainers and coaches how to use social media. How do you leverage social media to build a more successful business that's totally free? Trainerwebinar.com. We also have a promotion this month on some workout programs.

MAPS, Anabolic, and the No BS Six Pack formula have been put together and discounted heavily. $59.99 you get both. You get both for that one low price. It saves you over $100 for that bundle. If you're interested, go to MAPSFebruary.com. All right, here comes the show. You only have three days a week you could work out in the gym. What is the best kind of workout

in those three days a week to build muscle, burn body fat, and get lean? What is it? Well, I'll start with the first one. If your goal is simply aesthetic, you just want to look good, that's the main goal, it's going to be full body strength training on those three days. By the way, we have more suggestions for different goals. Let's start with that

one. Yeah, that's it. I mean, that's typically what our recommendation is for the average person considering that that's what most people want to do. Most people that want to get in shape, what they mean by that is they want to look better, right? I want to look better. Of course, they'll, you know, I want to feel better. That comes with those things, but I I don't know when I look back at all the clients that hired me Almost all of them were concerned about a static they want to improve their physique and they want to be defined and have you know muscles You know that you know presents well. Yeah, and here's the other part of it by the way to be clear

It doesn't mean you're not gonna be improve your health dramatically. It doesn't mean you're not gonna. That comes with that. It comes with it. However, if your primary goal is like, I really wanna see visible change, strength training is, you know,

it's akin to a sculptor working with a piece of clay. It's really the only form of exercise where I could target, shape my body. Other forms of exercise, although they improve health and athletic performance, aren't nearly as specific or targeted. Like I can think of four different exercises for each part of my body or I could think of ten exercises that will help accomplish a particular look. Like you want a rounder butt, you want a waist that comes in a little bit, you want better posture, You want more definition or shape in your arms or your quads or your

hamstrings or whatever. Strength training allows you to target parts of your body and develop more versus the others and literally change the shape of your body. It also makes fat loss easier and of course body fat to an extent right and I say to extent because you need to have some body fat but to an extent, right? And I say to an extent because you need to have some body fat, but to an extent, you know, being leaner or relatively lean, most people would agree, well, it looks good, right? So for men that's probably around, you know, a nice fit body fat percentage,

probably sits around 14, 15%. For women it's around 20%. Strength training is a really easy, in comparison to other forms of exercise, easy way to maintain fat loss. So if it's like aesthetics, which that's 100% why I said that, Adam, every client I ever hired,

although my job as a trainer was to help them connect the dots to health and longevity and sleep and libido, like the truth is people really just wanna see the visual result, and strength training just produces that more than anything else. I mean I love this conversation too because it highlights, if you've listened to us answer

questions, a lot of times someone will ask a direct question and we rarely ever just answer the direct question. We tend to always put it back on the person and say, well what do you want to do? Because that same person who might ask a specific question about is this exercise better than that or should I do this isn't enough information for me because you might also have performance goals or longevity goals or pain is trying to solve. And so when that is added to the equation,

my thought process on the programming now changes. Totally. Like, if all you care about is just aesthetics, like, OK, yeah, that's a pretty simple kind of formula of three days a week, we're going to full body. And within that, of course, there's some minor tweaks. That's a pretty good scaffold to what we're going to do. But as soon as you start adding in other things

like longevity, performance, specific goals that you want to also obtain, like now the programming starts to change. It's no different than if I went to you, Adam, and I said, what's the best car for me to get? You don't know if I want a car. Do you want comfort? Do you want straight line speed?

Do you want handling on that? Like it's not all that subchannel. Am I trying to transport my family of six? Am I trying to save gas? Am I going off road? Is this because I'm going off road? Or is it to look cool? I want to look really cool? Is it for luxury? Like you have no idea and so to give me the correct answer is almost impossible without more information. And that's

the case here. But aesthetics is the number one goal for most people if they're being honest. They have other secondary goals, but people tend to get motivated, and later on it does change as people stick with it long enough, they start to find more value in other things. But initially, especially, it's like, if I ask somebody, what are your goals,

and I dig a little deeper, nine out of 10 people will have an aesthetic component. Well, I want my flatter midsection, or I want more muscle here, or more shape there, or I want to have more sculpt or whatever. Strength training just does that. By the way, it's full body. Three days a week.

Yeah, I was going to mention that. It's full body. It's not split. No. Which you said that deliberately because of what we've found in our own experience training clients as well. There's a couple factors there in terms of getting the right volume for all the different body parts,

but then also the rest in between. And a lot of times we tend to overdo it. We train, we over train when we just focus on that one muscle group for an entire day. Yes, yes. There's also the thing that we're factoring in there that we're not really talking about too, is human behavior and the fact that people are

gonna miss workouts Right and when you know that and you know somebody's goal is Aesthetics and we know that one of the ways to build the most aesthetic physique is balance balance with the way you train training volume and attention to all the muscles and so if I have somebody on a three day a week full body routine and With the inevitable happens right which is they miss some days it's not a big deal because we're always staying balanced with the way that we try. So to just go deeper on that right so how many how many weeks are there in a year?

Does anybody know? 52. Okay there's 52 weeks in a year and let's just say your your goal is to work out three days out of all those weeks, right? So that's 156 workouts. So 156 workouts if you're perfect, week in and week out, three days a week. Now, what the data will show, and we'll often get this, and I can argue against this as well, but I'm just gonna, for argument's sake,

I'm gonna give them this one. What they'll say, what the data shows, is if the volume is controlled, then if you train a body par once or twice a week, it doesn't make a difference versus three days a week. In other words, if I did nine sets for legs on Monday, that would give me similar results than if I did three sets on Monday, Wednesday, and Friday. So same total sets, although I can argue against it, I can do it effectively, I'm not going to do it here, I'll give that to you. Fine. Nine sets on Monday is the same as three

on Monday, Wednesday, Friday. But I don't know anybody except for the most dedicated lunatic fitness enthusiast that doesn't miss workouts here and there. So let's say 10%, which is very little. Most people miss 20%. Let's say 10% of those 156 workouts is missed. You've missed 15 workouts in the year,

and what tends to happen, okay? A body part is neglected. It's the one you miss is the one you kinda like the least. Yeah, and the one you probably need the most for a balanced aesthetic. That's right, so it's leg day for guys, or shoulders for arms, or whatever, right? So what ends up happening is you end up

developing a less balanced body. You don't train the body as appropriately, versus I'm hitting my whole body Monday, Wednesday, Friday. I miss one workout, I still hit my whole body. If I miss two workouts, I still hit my whole body. So three days a week full body is ideal in this case. By the way, what you're probably looking at for most people, and this would take you three to five years in terms of progress. I'm not making this up. For three to five years this structure and there's a little more detail needed but this kind of structure three days a week full body would give you great progress

relatively consistent over three to five years. So for anybody listening who's like oh I need a more advanced routine let's talk about that three years from now when you've been consistent or three years from now when you've been consistent, or five years from now when you've been consistent. But what your workout will typically look like is four to five exercises each one of those days. So Monday, Wednesday, Friday, you're doing about four to five exercises each of those days. You're focusing on the big gross motor movements each time.

You're not doing these little isolation exercises unless there's a specific area you want to add a little volume to. and you're great, you're doing great. So that's like the perfect general routine for just aesthetics. Now, what if your goal is longevity? What if your goal is like, looking good is great, but what I want is, and I'll use a different word,

Dr. Seed's actually corrected me the other day, I was on the phone with him talking about his peptide congress coming up in Las Vegas. And I was talking about strength, training, and longevity, which is gonna be part of my talk there. And he goes, I hate that word. I said, why? And he goes, longevity refers to how long you're alive.

He goes, or how long until you're not dead. He goes, I want to know how long you're healthy and vibrant. The vitality, the quality of your life. So he calls it healthspan, which I like better, right? So let's say your goal is overall health span like staying healthy, mobile, functional, independent for as long as possible. Well then what does a routine look like? I would say one day a week devoted to strength training, full body.

One day a week devoted to endurance and stamina and then one day a week that's completely devoted to mobility. I think that's a nice, balanced, three day a week routine. Yeah, it checks all the boxes for sure. Yes, that's going to kind of give you everything. By the way, the first workout will also give you longevity or health span, but this one is a little better because of the extra emphasis on endurance and mobility, which are also both important. By the way, I think it's important because I know somebody's going to, the internet,

the way it goes, right, somebody's going to try and argue or debate a point. There's many ways that this can be put together. In other words, you could actually take a endurance component, a mobility component, and a strength component in three of the workouts of the week. But your point is that there needs to be some sort of emphasis put on endurance. There needs to be some sort of emphasis put on mobility and then obviously there's some sort of emphasis put on strength and if the overall goal is health span or longevity then that that means that you want to probably good even balance of the of the effort put towards those three. Yeah, now

add a little bit of what you said if you did all three of those in one workout it would start with mobility go to to strength, finish with endurance. That order works best. But yeah, one day of each, and you're really tackling all of the fitness components that contribute to healthspan in a very balanced, good way. And I think most people, especially as they get older, or if they've been at it for a long time,

they start to value this a little more, and you start to see them start to place a little more emphasis on this, especially mobility. Mobility work is so important, it's recuperative, and it just maintains good movement. Now, what if the goal is athletic performance? What if you're like, look, looking good's cool, health span's cool, but I want to be able to jump, run,

I want to be able to move, play with my kids, mountain bike, hike, whatever, on the fly. I want to feel. Most more dynamic demand. Yes. I would say then three days a week would look like this. Some plyo work in the beginning, so some explosive work in the beginning,

we'll get into detail with this, two strength training lifts, HIIT style cardio for about 10 minutes, and that gives you three days a week. And I think that would give you a nice balanced routine that would kind of tackle all those components of athletic performance. Justin, this is your wheelhouse. How do you feel about that?

I like that, and I think that, again, with the acceleration and with the plyometrics, this is where I like that it's in the beginning and it's the focus and it's fatigue isn't a factor to it because this is where we have to really re-educate everybody in terms of jumping. And it's really good to maintain that skill. And it's very much of a skill as you age that you want to maintain is you will in real life encounter you know a situation where you have to move fast or you have to grab something with acceleration and so to train that is is crucial that you don't hurt yourself

but also too to you know try to be the weekend warrior and still you know do some basketball do some baseball do some kind of a sport, you're gonna have to train that way. And so that's a big part of it. And then obviously the strength training, we need to maintain the muscle strength and for us to actually produce and generate that force. And then movement, quality, and making sure the joints are functioning properly and reinforced is huge.

So am I getting this correct? Every three days a week, you are only doing two main lifts in the workout. Yeah, so you're starting with plyo, doing some lifts, then you finish with HIIT. About the only thing I would add to that is there would be an emphasis on mobility before plyos. Sure, little bit of a mobility one.

Mobility, I'm getting the body in with that. Yeah, I mean. You know what that looks like ten minutes of mobility ten minutes of plyo 40 minutes of strength training 30 40 minutes strength training and then finish with ten minutes hit. Yeah, that's a nice kind of follow-up Yeah, by the way the plyo just to emphasize Nobody does playos, right? You're not doing it to fatigue. It's not to get tired. The idea is to learn how to move faster Yeah, so one to three faster. So, like- One to three reps.

Yeah, so like if I'm doing like plyo jumps, which is most common plyo people are familiar with, I'm literally trying to jump as fast and as hard as I can, and I'm gonna wait for a while till I feel like, okay, I can go real fast and hard again and do it again. And I'm doing like three of them, and then I rest for a while and try again. It's not about being tired,

I shouldn't feel soreness in my muscles. I shouldn't feel fatigue. It's about learning how to explode and practice skill. Then you can move on to the more fatigue stuff later. And I didn't really cover HIIT, but this is really the only place I see it applying. I'm not a big fan of applying HIIT for burning fat. But in this instance,

if I'm trying to maintain athletic performance, if you're actually on the soccer field and you're running explosively for bouts, but you're still having to kind of manage that energy system, this is where HIIT definitely applies to that because we're ramping up the intensity, we're backing off, but we're still working on that endurance in that kind of a tempo and fashion. It gives you athletic-based stamina. It's a good pairing for a 10 minute Plenty if you did it, right? It's like sprint for 20 seconds cruise for 40 seconds repeat I mean, that's that's kill emulates what you do in your sport. Absolutely

I mean what's kind of cool about this conversation to it It highlights a lot of the philosophy philosophy behind how we have all these different maps programs. Completely. And if you were somebody who, man, I want all that. This is why you would cycle through those programs throughout the year, is that if you have, we have a program that is focused in one of these areas, more than each one of these.

And so this is an example of how you would run three or four different maps programs throughout the year to obtain each one of these. And then you have the complete package, right? You're always sculpting a little bit. You're always working on some things that are performance related. And then, of course, always keeping in mind health span, longevity in there. And so cycling through all that. I mean, that's the perfect.

This is how like if I had a client. Who just came to me and like let me kind of steer the ship, like sure they have a lot of these things they'd like to obtain but they're like, you know all of it's important so how do we do this? Like this is, I'm taking them through all these cycles throughout the year. Totally, this is exactly how I trained most of my clients

exactly because of what you said Adam, once they bought in to my coaching, even if their goal was just aesthetics, I would definitely go through phases of longevity-based training, or definitely go through phases of athletic training, knowing that, hey look, this person hopefully does this for the rest of their lives.

Did you guys see, I think you brought this up off air, Justin, as well, did you guys see the alarming study on microplastics? Yes. No. No. It's more stuff, more bad stuff. No, no, it's not more bad stuff. It's tying its Alzheimer's or dementia. It's the worst. It's the worst thing you can imagine. Well, I knew I I've known that because of Max Lugavere. I remember Max has, Max has been screaming that from the rooftops, how bad all the microplastics are that you're getting from. And the biggest offenders are the receipts, the pots and pans, with Teflon.

Those are, you know, estrogen. We're gonna get there too. We'll get there too. These are all the little microplastics that you're inhaling and, you know, ingesting. And so these microplastics make it through your system, make their way into your organs, but a lot of it goes in your brain. Yes, so so explain this to me because I actually was under the impression

They were like similar if not the same like I know you're you're the the kind of waxy plastic on the receipts The Teflon that's on so there's chemicals that that you they they get absorbed in the skin, right? Or through the mouth, let's say you use Teflon, and little bits, right? Okay, so those act like mild hormones in the body, or have hormonal type of effects, or effects that we're not completely aware of, or familiar with, but they interact with the body

in ways that promote cancers, or hormone issues, or lots of things right now that we're connecting to them. They're known as forever chemicals. Microplastics are like dust. Microplastics or nanoplastics, so think of like a big factory that's making bottled water. Yeah. So it's got the bottles and it fills it with water

and it screws the cap on. Yeah. Little bits, little dust of plastic. Sure. Gets in the water. Gets in the water. Like sawdust coming off. Yeah, and you don't even know, you're screwing on it. Gets in the water. Yeah, it's gonna move. Gets in the water. Like sawdust coming off.

Yeah, and you don't even know, you can't even see it. Right. The only way you can get it out is like reverse osmosing, you know, osmosis filtering it or whatever. You don't even know, you can't taste it, but it gets in your system. Or, you know, breathing it in from manufacturing, from toys, from clothing, from opening packages,

from plastic covering, whatever, we're bringing in. They're finding that they're accumulating in our body, and then here's the... Because our body doesn't fit in the mouth anyway. I'm gonna, this sucks. This really sucks. I'll read the title of this. Researchers found a spoon's worth of nanoplastics

in human brains. The latest evidence that plastic is accumics in human brains. The latest evidence that plastic is accumulating in our bodies. The brain samples had higher levels of plastic than kidney or liver samples. People who died in 2024 had more nanoplastics in brain samples than those who died in 2016. I mean, we're, we are, we're surrounded by,

the environment that we live in is really not designed to make us healthy, and a lot of it's stuff that we're not, we weren't aware of until now, and it's like, how do you back out of some of the stuff? If we eliminated plastic. How do you avoid it? That's damn near impossible in this environment. Well, if we eliminated plastic today,

more people would die than they would from nanoplastic. Be correct, to be accurate, because we need them. They're really good at containing things, they're very durable, they're not porous, and so we need them but also what like how do we... I mean doesn't preventative like all these things for preventing you know dementia and everything that we're alarmed and scared by. It's like it almost, it sort of makes it like nil. Like what are you going to do? Like you can change your diet, you can change a lot of factors, but this is one of those that just feels like

we're just inundated. It's hard to avoid. Is it or is it like the Xenoestrogens where there are top offenders? Are there things like, for example, I would think drinking out of a plastic bottle of water that has to be one of the highest. Yeah, plastic food that's held in plastic. So like plastic wraps is probably another place. Yeah, you said to me like radical change because it really is, it's in everything. Yeah.

If you look at your house I know but there's gotta be food wrapping. I'm guilty of this I remember Doug really calling me on it when we all first got together is like, you know I've been doing the you know carrying your meals around forever And I mean the the big brand that got super popular the six-pack bags the containers they give you are all plastic containers Yeah, so I'm microwaving in plastic containers. That was a big offender. So there's gotta be micro plastic big offenders.

Water bottles, and I think is probably one of the big ones that people are aware of, but the other one, you can probably help yourself, I'm assuming, with really good air filters throughout your house. Because of any of the circulating plastic dust that comes from. I can see that. And it comes from toys.

Any of that's gonna manage dust. Like you get your kid a toy, right? That's not real fur on their, you know, they're stuffy or whatever, that's all synthetic stuff. So there's gonna be dust on it, that's microplastics that we're all kind of breathing in. So I think there are major offenders, but I'd say air filters probably help the most.

And then making your body resilient against these things, which is exercise diet, what does it say? Synthetic textiles, wow. Oh, and the ocean. That's different. Well, yeah. Yeah, that's different. I'd like to see what we're breathing in. No, it's including the ocean.

It's funny you brought this up because I have a big air filter in my room that we use, and I use it daily. And I was just telling Katrina, I think I'm due to change the filter on that. I don't know how often you have to change the filters on those things. They should tell you.

They notify you. It'll tell you. Like the filter itself should show like a little red light the filter on that. I don't know how often you have to change the filters on those things. They should tell you. They notify you. It'll tell you. The filter itself should show a little red light or something like that. Oh, interesting. So we have them throughout the house, but I didn't get them from microplastics.

I got them because of mold. Because remember we had to move because of mold? So I have them throughout the whole house. Even more reason why though, because you're- So I have one in every room of the house. Constantly running. You're gonna have to beef that up in your house. All the time, constantly running all the time.

But that brings me to another study that is now making the rounds. Some scientists are now saying that dementia may actually be autoimmune. It may actually be an autoimmune condition. Now the reason why I think it's connected. If that's the case then isn't it, wouldn't it be considered reversible or at least be able to improve?

Well we do see this sometimes in some studies. Do we? Somebody who's got dementia, sometimes you see it go back? Not like that, but we do see improvements. Improvements in their symptoms. Yes. And then what they think is that the beta amyloid plaques are really just because we're attacking the brain.

Now, the reason why I'm bringing it up now is if you're building up microplastics in the brain, that would lead me to believe that that could trigger an immune response in the body to where the body then attacks the brain a little bit and can cause those types of issues. How do you get rid of the microplastics in your brain? I don't know.

I don't care. What the fuck, bro, if it's there? I think it's just stuff. Well, that's the thing. It's like, in the study, they're showing how many people with dementia, they studied, that had microplastics in their brain. They had more. There was more volume.

And I'm like, wow. They had no idea that was the case. Well, so there's a couple things. So with autoimmune issues, one is, you know, if you have a healthy microbiome, you know, if you were born naturally, if you're breastfed, if you have pets, pets actually are really good for children to grow up with. They see children who grow up on farms around pets have less. That hormetic effect. Yeah, I think they're exposed good for children to grow up with. They see children who grow up on farms around pets

have less. Yeah, I think they're exposed to more things. Ultra clean environments tend to cause autoimmune issues. Vitamin deficiencies can make things worse. Vitamin D, certain nutrients, other nutrients, I'm not familiar with other ones, but vitamin D being one of them. So, I mean, and then staying fit, strength training,

not being overweight All have these kind of protective effects on autoimmune issues, but you know autoimmune issues is like one of the biggest Issues in modern society. Yeah, just is exploding that many of them don't exist You know, that's the crazy part a lot of them didn't exist I know RFK was speaking to Congress and was kind of bringing this up. And what he said was true. Two generations ago, let's just talk about food allergies. They were rare.

Food allergies alone were rare. Psoriasis, asthma even, was more rare. And asthma's been around for a long time. So it's pretty crazy. You brought up the Xenoestrogens. One of the biggest offenders is Cookware. The company that we work with, Our Place, is amazing with this.

They don't use forever chemicals, but you're not sacrificing the usability of their stuff. Because you could go cast iron, which is fine, but cleaning cast iron, some people are like, yes, it's tough. Have you guys used their stuff that doesn't stick? It's just as easy to clean. It's just as effective, yeah.

Just as easy to clean as the chemicals. The chemicals on it? Yes. Do you know what they're actually using? Is this ceramic, though? Yeah, ceramic. Is that ceramic on there? It costs a little more.

Is that why, okay, I was gonna say, why does it make sense to me It because it the product is as good or better. You could buy a cheap Teflon pan, dude So that's what it is. Yes, but their stuff is solid and you know cookware If you get good quality cookware like it should last you yeah like a cast iron They have cast iron to though they do well Yes, the ceramic coating is on cast iron Okay, and then they also have just cast iron without this the coating right? I believe they do I haven't

But like cast iron is so like the longevity. Those are so crazy. I go get passed a lifetime Oh, yeah, like I'm saying my grandma's cast iron stuff. We could still use and pass that on That's mostly what we cook on it's rare that I don't use use a kettle. Yeah, you use it for everything. Even for scrambling eggs or do you use? Yeah, dude, yeah. I mean, because they say what, a little bit of the iron that gets in there is all good for you anyways, right? So it's like, I'm not really worried about it.

But our place does a good job because, you know, in the morning I make breakfast for everybody and I have their version of a nonstick and it's, bro, I wipe it with a napkin that comes off. Super, super clean and easy. I was wondering why, it makes sense, it's it with a napkin. They come to me and they go off. Super, super easy. I was wondering why the, it makes sense. It's gonna be a little bit more expensive than what the railers, because it makes sense.

Why wouldn't every company go that direction? But of course, it's gonna cost a little bit more to do that. 100%. 100%. Their stuff is fire, though. It is. I didn't realize how popular they are. I mean, I was unaware of the company

until they introduced themselves to us. And I remember when I first started carrying it, I have a bunch of family members that have already been purchasing from them for a long time. So I didn't realize how big they are and how much they pay. It's super well regarded with chefs and professionals in the health space, precisely because of. And then I brought up microbiome for autoimmune issues.

You know, a couple things you could do for that, besides stuff you couldn't control, I brought up like how you were born and if you were raised with animals, stuff like that. But probiotics, like a really good probiotic has been shown in many cases to improve the body's immune system. People think immune system and they automatically think

making it more aggressive. Autoimmune issues are immune systems that are too aggressive. Yeah, you want an immune system that is smart, that knows when to attack and when it's time to attack to take it out and also knows when to back off. An immune system that's not good doesn't know when to attack or attacks when it's time to attack to take it out, and also knows when to back off. An immune system that's not good doesn't know when to attack or attacks when it's not supposed to.

And probiotics or beneficial bacteria, this is an easy way to improve that. You could take like seed, we work with seed. I mean, in my opinion, the best probiotic I've ever seen, just from the data and the people behind it, and personal, just my own anecdote. But that's one way you could get a more balanced, smart immune system is you take that at night, that's it.

Take two capsules every night. Now something like that, Sal, that's something that over time it builds up and gets better and better and better, right? It's not like one of those things, because I think I've heard people like, where they're like, they'll try something, oh, I didn't feel anything, it didn't do anything.

It's like, oh, you have to allow that good bacteria to build up over time to start to really start to notice major difference. Yes, and also there's a cumulative effect. It also balances out the other aspects in your gut. For example, fungal infections, right? So if you're, you know, yeast infections or athlete's foot or whatever,

when you have a balanced microbiome, those things don't happen. You know, as much. Well, you see, isn't it, after you do like antibiotics and go through that, like a lot of times fungal, it kind of takes over, these fungal infections. Oh, I've never connected that before. Oh yeah, antibiotics. That makes sense never I've never connected that before. Oh, yeah

That makes sense. They've already connected that yeah, so so I mean it like like athletes foot right very common Yeah, you know you're on antibiotics is very common to then get athletes foot or yeast infection So I remember I so I got athletes foot when I was in high school as a kid and now that makes me wonder Did I just come off of I didn't obviously back then I wouldn't even have been able to connect those dots but it would been interesting to think because it wasn't something I had a lot or experienced but I do remember getting athletes foot in high school and it would be interesting if it was like right after like a doctor prescribed me antibiotics or not. So here's why what happens is you have you have a balance of bacteria and fungus in the body and they check each other.

So when you get rid of, when you wipe out all your bacteria, because you take an antibiotic, antibiotics like a nuke just kills almost everything, then you have these opportunistic fungus or other bacteria that then can take over. So like C. diff, have you guys heard of C. diff before? Yeah. Okay, so this is a deadly infection

that you'll see in care homes where elderly people go into antibiotics, then they get C. diff and they die. Because it could definitely kill you, cause lots of damage. Wow, that's crazy. Speaking of damage, I gotta tell you, so Justin is outside yesterday,

out there filming his workout, sorry. I love the transition. I know, isn't the transition. Damage. He was, so Justin, can we talk about what you're doing? I mean, yeah, let's talk about it. He's shooting a series now, right? Yeah, I'm gonna shoot a series. Adam just finished up his, and so I was trying to think of something to do that I was interested in, and so I decided I was gonna do like a performance of strength goal and just start to bring back a little bit of the intensity and get after it I've I've been cruising for quite some time so we talk about the goal is yeah so it's the 315 push press like I'm trying to three overhead press have you

ever done that I've never done it oh wow I was 275 I've never done 315 course you're gonna pick a goal you never done before Justin Oh, wow. I was 275. I've never done 315 course. You're gonna pick a goal You've never done before just inside. Yeah Well, you can't get me interested otherwise, I don't know like my mind works Wow, bro 315 overhead push press is ridiculous. Yeah, that's a lot dude. It sounds stupid. I don't know if I bench that ridiculous. Yeah. That's a lot dude. It sounds stupid. Like I don't know if I can bench that right now. Put it up above my head. So anyway, he started, bro, the contrast between, and I have my own, and you guys pick on me too, but you guys are both so funny. You had your series, people don't know, Adam did a series where he, you know, he used to be an IFBB pro, lost all this muscle because he kind of got out of it. Then he's like, I'm going to gain some of it back. Gain the muscle back. And I'm gonna show everybody how little work it takes if you do it right to do it. And so Adam's motto is always, you know,

do the least amount of work to elicit the most amount of change, which he definitely exemplifies. Embody's it, right? In his series, right? So he's outside, you know, he'd be out there doing like, you know, two exercises, right, and you go home, right? And it worked, he built back 20-something pounds of muscle, it was great, but that's Adam's philosophy.

Justin's philosophy is the opposite. How much could I take? What's the most amount of work I can do? What can my body handle? I mean... He was out there beating the shit out of himself. See, that's not true necessarily. That's your guys' perception. Yeah, no, I actually prepped myself going into this ahead of time, so it wasn't like I was just doing the raw dogging from nothing to You know all this volume all of a sudden intensity But I did What got me the most was doing lunges, dude

I have not done lunges and I can't tell you how long yeah It's so make you so immediately as I went through those I was like My hamstrings were just screaming at me and I'm like, oh my god This is so stupid. Why am I so weak? All I know is I walk out there and I hear I'm listening I can hear Justin talking to the camera cuz it's just you know He's talking to camera talking what he's doing. Yeah, by the way his series gonna be they're both yours was great to watch He's gonna be fun to watch too cuz Justin just needs a I mean, he's a legit animal I mean, I'm gonna give him some props here. He's

Gifted athletically. I know you don't like props here. He's gifted athletically. I know you don't like it when we say anything good about you. Yeah, don't say that. But, so he's a moose, okay? So I hear, over here, right? So it's 45 minutes later. He started to work out maybe 15 minutes ago, maybe. I'm in here filming some green screen work with Doug.

And I think he, I thought he was done, right? So I go out there and I hear him. He's still going, dude. And he's talking to the camera. I think, so I think I I thought he was done right so I go out there and I hear him and he's talking to the camera I think so what I'm I think I'm gonna add something else we should probably add more let's add this thing to Dylan how many mobility and exercises did he teach yesterday can Can you count? Oh yes. There, there was at least, I saw at least four or five. Before I even left, there was like four or five things already. Yeah, you're right. It was, it was long winded. I'm learning from that. You know, as my, as my first stab at it, uh, like,

cause I was like trying to balance between explaining it and then also just doing what I do and it's just so different for me because I'm just like I Just go and like let's go. I'm gonna get out. Yes, you do How did you so I found it because it was it was even new for me the way we did that format How do you like that kind of format of like you're just kind of they're kind of following you around the workout and you're kind Of teaching as you go. I thought I was going to hate it, but it actually wasn't, it just reminded me of training somebody or like having a workout partner kind of hanging out. Yeah. Yeah.

So it wasn't bad. I felt it is more our style. That's why I liked it. I liked it because it's like, when we have to, you know, audience doesn't, maybe they know, I don't know, but like, you know but when you shoot content, a lot of times, it's like you go in with this goal of like, oh, you gotta have this hook, and then you gotta this long.

And it's like- We were trainers, dude, for years. Yeah, yeah, and this is not a strength of ours, right? That's not how, we didn't get into this, can we go viral and figure out all the algorithm bullshit? It was just like, listen, we've been doing this for a long time, we're pretty fucking good at it, we've taught and helped a lot of people and like, can we,

can we help others? Right? So that format of where you have to like shoot a video for YouTube in a short period of time and try and hook and do all the things is still this day. I hate it. It's my least favorite thing to do in the business. But the way we did my series and the way I, Justin's doing his series, it's more of this like, follow me along, and you'd kind of peer into what I- It's how you would talk to a client or, yeah. And that I liked. I really enjoyed that process

more than I thought I was going to, so I was curious, and I know you hate the YouTube thing as much as I do, if not more. Yeah, yeah. So how did that feel doing it like that? Much better, yeah. Again, like you said, we've done a lot of different formats and, uh, for me, it's always awkward cause, um, I'm,

I'm trying to balance between like, Hey, do I entertain you? Good, good, good. Or am I teaching you something or, you know, I have to like provide some value. And, uh, and this was nice cause it was just like, well, this is why I'm doing this. And, uh, and then it just kind of naturally came out, uh, in terms of personality or whatever. Like it just, it was a little more relaxing in terms of like what, them just kind of following me around

and do my thing versus me, like, you know, I have to teach and then I have to have this hook and I have to have this. And what's your push press now? Do you know, you have any idea what you could probably? It's not even close to 315, but I could easily do 225. Oh, you can get 225 right now? Yeah. Why is he so strong? I couldn't do anything. So 225 and you're gonna try to get to 315 and how long you, what do you think? Like three months, two months? Three months. I'm

giving myself three months. Bro, if you get even anywhere close, that's crazy. Well, that's the thing. Well, what's weird is, OK, this is, and again, I have adopted this philosophy. And it's not like, you know, completely what I used to do, like in terms of I just slam everything at once and just hope for the best. So I tried to actually write it out. And I actually tried to make sure that I'm like,

here's my targets, here's my goal, here's my exercises I actually tried to make sure that I'm like here's my targets, here's my goal, here's my exercises I'm gonna focus on. This is the whole philosophy of the first month and then here's the second month. You've already done that? Yeah. Okay. And so yeah, and so I was trying to kind of highlight that in the video, like this is why I'm doing this, and I'm just trying to really reinforce the structural support of my shoulder girdle. And so it's like everything I'm doing is like the function of the shoulder. Let's get stronger in all aspects of that. And that's why I saw you doing the overhead carries and stuff.

Overhead carries and yeah, and I was doing isometric holds and, you know, one-arm stuff with long lever. And so yeah, and then the next one's going to be a little bit little bit more I'm gonna stress test that with some chaos training so you'll actually see like bamboo bar and you'll see like you know rubber band stuff where I'm like trying to do push-ups on top of it and like things like that that actually makes sense for the goal for this goal. That's gonna be so rad. Yeah it's just like it's it's different stuff I would we'd probably wouldn't even program in our maps programs it's just very much like specific to this goal. I bet a lot of people would love to PR an overhead

push press. Okay so of all the lifts someone can do I just showed you guys a video today of someone, an Olympic lifter, of all the lifts somebody can do in the gym that impressed me and they're all impressive some more than others being able to lift something over your head standing for me is just the greatest expression of that you're just strong like you can pick some up and put it up over your head yeah you just have a strong body well think about that okay so yeah the overhead press they we call that the squat of the upper body yeah and we know the reason why the squat is king is

because of all the added benefits of that. And if you have a really strong squat, you've got probably pretty strong quads, pretty strong hamstrings, decent cat. Your back. Yeah, your back, your core. You kind of get a little bit of everything with it. I think the same thing is included

in why it's so impressive is that if you have a really, really strong lower press, you can pretty much do everything else pretty damn good. There's also something primal about it. It translates a lot. If you ask a kid, if a child were to demonstrate how strong they are, they would instinctively try to lift something above their head.

It's also the way that strength athletes always competed. Back in the day, the bronze era, or whatever they call it, of bodybuilding or strength training, that's how they competed. Who could lift the most weight above their head? Above their head. Yes, it wasn't how much you could lift off the ground. It wasn't how much you could. The presses were a thing. Yeah, honestly, competed. Who could lift the most weight above their head? Above their head. Yes, it wasn't how much you lift off the ground. It wasn't how much you get.

Bench presses were a thing. Yeah, honestly, I want to take back the whole, like, how much you bench to overhead press because it's more, honestly, I think it's more impressive to me. Totally. Because, yeah, I've gotten decent with bench press, but it's just like that, it translates, but doesn't translate damn near as much as overhead press. No, it's not. It's like I just said. It's not even close.

If you get a 315 push press, benching is gonna be like nothing. Bench will be, as a byproduct, even if you don't even bench that much during this process, you'll have a good bench from having that. A guy that could. The other way's not true. You could have a 400 pound bench press

and have a shit overhead press. Hey, you can listen, the guy who could push press 315 is stronger than the guy that can bench 405. I'll say that all day long, just generally speaking. Oh yeah. I can get behind that. By the way, so if the audience is trying to figure that out, that's like somebody who's squatting to leg pressing. So I tell them, a guy who could leg press a thousand pounds or the guy who could squat

400 pounds, it's like the guy who 400 pounds squats better than a thousand thousand pound leg press guy I mean it's similar to that. So when I was looking at the contrast between you guys and I was laughing you're both you're both amazing and I was like what would mine be mine would be what can I take what do you think can I take? 100% of it. This guy, today we're jabbing Justin and I. This guy comes in today. And if you've been listening to the podcast long enough, you've heard me and Justin probably tease Sal about his

Lululemon bag. No, it's not Lululemon. He said it's a long time ago. That's what it used to be. That's what I'm saying. I'm talking about the progression here. So the audience can limit. It's a long time ago. That's what it used to be. That's what I'm saying. I'm referring, I'm talking about the progression here so the audience can understand. Okay, so let's start with that. That's like this size right here.

Yeah, it's a little- It's a little like handbag. Yeah, so that's what it used to be. And then it became this like little tiny kind of duffel bag, or no, like a little cooler and a little- No, the cellucor. Oh yeah, cellucor bag. Yeah, it's about this size.

And the- It's about this size. Yeah, yeah. And now he comes walking in today. So this the the hormone and peptide stack has gotten so big now We need a full-size Two small children in it is like now and it was new we saw today I feel as a cocaine well, you have that many peptides you're taking that you need a double bag? No, I don't walk around with peptides.

Listen, my wife and kids got that for my birthday. It was my birthday yesterday. I'm pretty sure you're keeping Transcendent Business by yourself. No, no, I didn't mean for you to say that. They're cutting toward, we're cutting toward markets. Yeah. They're gonna lower our sponsorship.

Sounds like high billing. No, that bag has my lunch in it and it does have supplements in there. My wife and kids got it for Father's Day. So now instead of two bags, I have one bag. That's nice. Speaking of peptides, there are a couple in there. What's in your stack? You know you could, so BPC157, KPV, GHKCU, I'll explain what they all are.

You can take them in an oral form capsule. So BPC157, good for overall healing, recovery, most popular peptide, people typically inject it. If you take it orally, really good for the gut, but there's probably some also systemic effects. KPV, very good for gut health, so that's why it's a good capsule.

And then GHKCU, skin and hair. Skin and hair. I didn't know that was in capsules You can take in capsule form so I have KC is cool. So you ever inject that yeah, cuz that was like the beast Yeah, that's why I stopped doing it It was part of my protocol that they put me on for my psoriasis and I couldn't stick with it. It burns Yeah, even that's tiny little bit of it. So I totally bailed out like put it in hello slow I didn't know that I could take a pill. So I do, I had the BPC 157 and KPV in a pill together.

In the same pill. That's what I got. Yeah, yeah, yeah. So it's in one and then I got GHKCU capsule. So yeah, that's in there, among other things. What the fuck? Sorry. All right, whatever.

Hey, I gotta say something exciting to the listeners. We're gonna announce this for the first time ever. We kind of talked about this a little bit on earlier episodes, but now it's like official. So this year, this is all within the company, and we've announced it a little bit again, but this is now official. One of our big focuses this year

was to build a coaching, training side of Mind Pump. For years now, people have asked us, how do I find a good trainer, why do I find a good online coach, and we've done episodes and talked about what to look for, red flags, how you know if someone's good or not good, and all that kind of stuff.

But having our own coaches is just, it's an incredible amount of work, and to be quite honest, we have very high standards. And the last thing we wanna do is have anybody represent us who's just not. We've been slow playing this big time. Yes. To make sure the quality's there.

100%. So, now we're officially gonna say we have a few, but we're looking to grow this side, but we're not gonna just take on anybody. So, what we're gonna do is give trainers, so in person and online coaches, we're looking for both, an opportunity to intern with us for a few months to see if you're a good fit, and if you are,

then you're gonna work for it. You're gonna work under mind pump, and it's gonna be awesome. You have to be local though if you end up working for us. We don't want people all over the place. We want people in the San Jose, California area. Well you can be somewhere else as long as you're willing to move. That's what I mean. The internship is different.

Cole moved, Marcello moved. You know what I'm saying? So the two trainers that we have already were relocated. Interned first and then we on, and they're doing great, they're fully loaded. Again, we haven't talked a lot about it on the podcast, but we have been interviewing behind the scenes and looking for, this is the first time announcing it to our entire podcast that we're taking applications. And so that, I mean, obviously- But it's basically a 90-day trial is what you can get the opportunity to be a part of.

It's mindpumppersonaltraining.com forward slash apply. Right, Doug? So mindpumppersonaltraining.com forward slash apply. You can apply there for that opportunity. But here's the deal, and I hate doing this, I'm not trying to sell this, because here's what we don't want. I don't want, you know, prima donna,

you know, you're so lucky to have me, get out of here. Working for Mind Pump means you know, prima donna, you know, you're so lucky to have me, get out of here. Working for Mind Pump means you get infinite leads. Like we have, like people wanna hire coaches that work for us, so you gotta be damn good. Demand is there. Okay, to be a part of it. We have the largest fitness podcast in the world, like the hardest part of your job

would be basically easy with us. You just have to be a damn good coach and trainer. So we'll see. We'll see what happens. You know, so you can apply there. Transitioning different off topic stuff. I've been wanting to bring this up because I saw this and it was just so blown away.

I think Justin saw it too. It was Magnus Carlsen. I think he's known as like the greatest chess player that's alive right now. Oh, okay. And maybe Doug can look him up as his age because I don't think he's known as like the greatest chess player that's alive right now. And maybe Doug can look him up as his age, because I don't think he's that old. He's pretty young. But Harvard had him come in and he did this thing

where he played 10 of the other, 10 other really. They're elite players. Yeah, elite professors. So he's playing 10, going from table to table. Blindfolded. And he's not. Blindfolded. Blindfolded, And he's not- Blindfolded. Blindfolded, turned around with his back to the chessboard.

How does he know? So they described him. So he is having to memorize the moves without looking at it with 10 other great chess players. Blindfolded. So it's like literally his back, they're blind. Queen to X-Files. Yeah, that's right.

And he's doing it with 10 of them simultaneously. And did he beat everybody? He just... Wow. Bro, you know how crazy that is? It's already crazy to play ten different, you know, boards at one time. To do that blindfolded... He's 34 years old. To do it blindfolded and to have to memorize every move at everything is... He's a special mind. I mean, so what? So one of the things that makes the like a master chess player so amazing is their ability to be thinking 10 moves ahead or more. Have you ever seen the math on how many potential moves there are? It's astronomical. Yeah, yes. It's the most

variables I think of any game. That's why it's so crazy and impressive to just to be that to be that, to be that good, to be that many moves ahead, to be playing elite players and to get them. Now do that blindfolded and do that with 10? That was crazy. That's insane. Now just to take it to another level,

you know it's been a while now since a human has been able to beat a computer. Yeah. It's been a while. The first time, maybe Dougie, look it up, when was the first time a computer beat a master chess player? Since master chess players can't beat a while. The first time, maybe Dougie, look it up, when was the first time a computer beat a master chess player? Since master chess players can't beat a computer.

They just can't. Computers are just that much, because of the calculations involved. So the processing. Yeah, I mean, I think it's so unfair when you think about what the computer can do, right? But that's crazy. That's such an interesting skill.

Holy cow, that's interesting. Like an interesting talent that somebody has. The first time a computer beat a chess world champion was 1997. And then since then has no one? No, not now beating a master computer. You beat the Apple IIe or whatever. Yeah.

That's it. Have you guys seen the studies? I brought this up, but I wanna confirm it. Doug, look up how many calories does a master chess player burn? Oh, it's crazy how many. Is it true though? I brought this up, but I want to confirm it. Doug, look up how many calories does a master chess player burn? Oh, it's crazy how many. Is it true, though? I want to make sure it's true.

I mean, I don't know. Because they're not moving, but they're burning. It seems true, yeah, because I've heard that, like the kind of intensive intellectual processing. That takes a lot of calories. What? Well, you already know the brain. Chess grandmasters can burn up to 6,000 calories per day while playing in a tournament.

Wow. That's crazy because they're not moving, they're just thinking. That's funny, I never hear that highlighted about their diet, you know, and like how much they're eating before these tournaments or anything. That's true. Yeah. Is that? Someone says that's not true. That's reddit. So here's the thing, it can't be true or it's misrepresented because their body is adapting to that. That's so many calories. As you get better and better. So what that is based off of, Sal, is the formula where we talk about how many carbohydrates

the brain needs to function a day. You take something like that, then you compute it by how much harder the brain is working when you're playing a chess. Now what that is not factoring in is that that chess player's ability to adapt to that over days and months and years. And so the body just like running on a treadmill.

Yeah, just like the Hadza tribe. When I do basic algebra, I know I'm burning a shit ton of calories in my brain. So I'm like, what's happening? You know? But over time, the body would just like, just like the Hodson study. It's like they...

You gotta mute that, Doug. Yeah, you should look up, did you not look up the Magnus Carlsen Harvard? He did. Did you guys see it? Yeah, that's wild. That you can be so good at something. You know that they say that about,

what is it, programming, computer programming. Yeah, yeah, there's like a small percentage of like they could do. He's like, there's Michael Jordan, I've heard them say that they're like Michael Jordans of like where one person is better than 30. 100. 100, yeah, no, it's 100.

They're considered better than 100 other engineers. Did you listen to that? Did you ever finish that Chamath interview? No. It was really good. Did he say that? Yeah, they talked about that. He actually talked about how much California is fucking up and that in the Silicon Valley you know a majority of those like basically the Michael Jordans of Engineering there and we're losing people like that to other places by not being an attractive place to live

Both for tax purposes and all the other bullshit that's going on. And so he's talking about like how stupid that is of us to not create something that makes the Michael Jordans of engineering want to use their talent. Yeah, everything is here. You know, we're building them up through all these like colleges in the area. I want to hear about your Uncle Rico moment Justin because you had that and yeah I mean this kind of did fuel into the series like and why I guess you know like I'm trying to go more into performance goals. I was sitting at my son's practice for basketball and I've been attending like all his practices and games and everything whenever I could and I'm just attending like all his practices and games and

everything whenever I could and I'm just sitting there. I'm the only like parent in there and they're practicing. There's another team that's practicing on the other side of the court and I know the head coach of that team from high school and he's like a year younger than me or whatever and and so they were they didn't have enough for like five on five and so the the coaches were like, oh, well, let's, we're going to jump in and play and kind of, you know, we'll, we'll run the court with five. And so the other coach and the team was just like, my, my friend, Rob, he's just like, Oh, why don't you get the legend in there to play?

Yeah. And I'm just like, no, no, I'm good, dude. I'm just sitting here watching, you know, he's like no no this guy You were a legend at your high school, but not like in basketball. I play basketball Good, I was like a legend My other friends are way better than me But it was just funny cuz he was just like the you know, my son's coach was like, oh you used to play I would have never guessed you never guessed You watch me throw this ball over a mountain like, oh, you used to play. I would have never guessed. And I'm like, you never guessed? That hit me a little bit. I was like, you want to watch me throw this ball over a mountain?

I almost got up there to get ready to show them what time it was. But obviously, I kind of chilled out. But I was like, I got to work on this. I got to get back at least some skill to where I move in a certain way. Where like, oh, wow, you must have been an athlete. You know, like I don't get that ever. I think that's less that you don't look like an athlete. You don't look like a basketball player. You're not built like a basketball player. You look like an athlete. You look like a football player. I would do phases.

Yeah. You look like an ex athlete. You look like a big ass and big head. It's not like you think of a basketball player. You think of Wong and Lanky. Yeah. Yeah. You don't think of like somebody who's... which dude, that's so crazy to me when you think about the NBA and the body types. Someone actually had this really interesting video that was talking about Muggsy Bogues versus Wim Bonniana. Oh, yeah, okay, and what is crazier? And actually the guy made an incredible argument that I had never really thought about because this is

what he's doing is unreal. The seven foot six. Yeah. He handles like a small. Yeah. Yeah. He handles the ball. He also looks like a basketball player. So he actually makes a point that Muggsy Bogues is way more impressive. He's like, when, when have you ever seen another five foot three guy in the NBA and when will you ever see it again like that? You just, that was so unprecedented how small he was and how good he was for how small he was. What you're seeing, when we're on is just the natural evolution of the game.

We just keep seeing taller, taller, taller. And so he's like, he was making the case on that that's not more impressive. He's like, in 10 more years, he's like, we're gonna have the NBA is gonna be full of women, you know, there's all these seven foot plus guys that all can handle and shoot exactly he's like you'll probably never see ever again how was how tall was he spud and Mugsy

buggy was the shortest I think it yeah and you Doug can check me here was he really five three yeah that's so what yeah I think he's short for any sport yeah not just basketball yeah and he was good he's short for any sport. Yeah, not just basketball. Yeah, and he was good. He's a horse John was a great defender. He could dunk the ball like he was I guess I couldn't believe he could duck Yeah, that just blew my that look like a crazy. Yeah So yeah Muggsy was five three five three was my Close to that five champs Spud web I'm trying to sing his stuck even if you six foot that's like small

Oh, yeah, I mean your if you're six foot in NBA your time. That's right That's what I mean like a curry is who's a small point guard is six three Yeah, you know and you think and you when you look at him in comparison you think he's little but then if you're ever next standing He's a guy. He's big as big as me. I'm not bigger like you think of that. You're like wow, it's such a he was five six Yeah, I was a little bit taller Muggsy Bugs was five three. Wow, not crazy. You think of that and you're like, wow, it's such a... He was 5'6". Yeah, 5'6". So Spidey was a little bit taller, Mugsy Bugs was 5'3", dude. Isn't that crazy?

Yeah, you ever have a client like that? Years ago I had this, these people that I trained, they brought me their daughter. She was a 13-year-old gymnast, and she looked like a 13-year-old kid, and I'm like, so what do you do in gymnastics and whatever? And she was like, oh, I can do pull-ups and stuff. I said, wow, you can do pull-ups?

I mean, 13-year-old girl doing pull-ups is pretty good. I said, let me see. And she jumps on the bar, and she grabs the bar, and she puts her legs out straight in front of her. So she's not like hanging around. She puts her legs straight in front of her. And this is the speed of the pull-up that she did with the same look on her face.

Yeah. Like, I'm like. Like, strict and everything? Bro, yeah, she just, like, she could've just done this for an hour and a half. I remember being like, what is happening? Little gymnast, that's it. Yeah, dude.

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first question is from enzo d 158 what are the best mobility movements for someone sitting at a desk for eight hours or a day this is a good question well let's first talk about what if what we would be trying to address right you you have somebody who has shortened hip flexors and they're and and they're in a seated position, right, at 90 degrees. Zero core activation. Right, so no core activation. Forward shoulder. Forward shoulder, forward head, and no sort of movement outside of the sagittal plane, right?

So you're going to address those things. Yeah, I'm going to make it controversial, a slightly controversial statement, but I'll back it up. I think what's more important than the mobility movements that you do when you're sitting at a desk for so long is that you do them throughout the day. I think that's the most important thing. In other words, if you did one movement every hour

or every other hour, you would get incredible benefits just from getting up and moving and then of course picking the right movement. I like the wall test. I love the wall test. I like something on the floor. 90-90s in a wall test will cover pretty much everything. I think if you stood up from your desk every hour and spent five minutes doing a wall test and then sat back down and then again, you know, an hour later got on the floor, did 90-90 for five minutes, got back in your desk. I think if you did that every hour or every other hour, you would get exceptional benefit from it.

Both blood sugar level, mobility, pain. I agree. And here's how I'll sell it, I bet you'll be far more productive at your desk. Oh yeah. Easily. Way more focused, way more creative. I think that's the part that I think, to sell that to the white collar person who's asking a question.

Like they're kicking away from their job. Yeah, like, oh, well, that's five minutes every hour. That's an hour or less of work I get on all day, right? That's crazy. Why would I do that? Well, no, you'll be more productive in the hour. So you'll get as much, if not more, done and be taking care of your body.

So yeah, I get behind. To me, you wouldn't want to do everything I think that you think is great for that person. You'd want it as simple as possible. Very simple. Those ones you guys mentioned probably best. I mean, I would have just maybe added a windmill in there just for that added plane of motion. Windmill's easy too. I mean, not an easy movement, but easy in the sense that you just stand

up. You just stand up and then you get into position. You just do it right there in position. But a little bit of movement every hour is a wonderful remedy for, because sitting for that long is so unnatural, it's not even funny. And building muscle is protective,

but it's not 100% protective. And I know what this feels like, because we, although we're not sitting down for eight hours, we're sitting down for at least four or five. And I work out five days a week, and I feel it just from sitting in here. And we get up and walk once a day. I have to do it to unwind from this.

Oh, it's crazy. But I bet you if companies employed this, I bet you they would see improvements in productivity. And healthcare cost savings. I wish you could get companies to get behind something like this, because you would be doing your people's, and it would come back to the company. They would save money.

They would, it's unfortunate that we haven't figured this out, because it would be, you get more productivity, they would be less sick, it would be better all experience, you get more productivity, they would be less sick, it would be, it would be better all experience, but unfortunately. There's a cult, like some cultures did this before. Uh, isn't it like China and Japan? Yeah. Not as a, they didn't know, it was, wasn't to like for mobility. It was just, I think it was more like team building or how we get the day started. But if I'm not mistaken, because you live there, Doug, isn't that, wasn't that like in some traditional companies, all the employees show up at the same time and do?

First thing in the morning. Calisthenics, stretching, that type of thing. Yeah, before they start working. Yes. And it was really, the goal wasn't to make you more fit, it was to improve productivity. I'm sure, the companies are all about that, right? That's their motivation, for sure.

But of course, the benefit was everybody got more flexible. Did you ever work at a company that did that over there? No, I did not. But I did see it. I remember actually going by a Mercedes dealership and all the employees are outside doing their stretches. Wow, that's great. Yeah, it'd be so cool to see that here in the States.

You know why you wouldn't get lawsuits? You'd probably get lawsuits here. Oh, you're making me stand up and move. I hurt my back. Or somebody who can't do that exercise or something like that. It's not incursive. It's not incursive. Great.

Next question is from Bree Miller. I am training for a Hi-Rox. What MAPS program would best be for that? MAPS OCR? Yeah. So Hi-Rox, for people who aren't familiar, when I first saw Hi-Rox. Well, I just found out about it recently.

Yeah, it looked to me like an answer to CrossFit, kinda. So it's like indoor racing that incorporates. Just like it. Yeah, except. Yeah, they just took some events out. They made it consistent. No, it's literally, no, it's not even that. Really?

Yeah, it's just they can't brand it as CrossFit, so it's a competitor. That's all. Don't you guys remember when we had our boy on? Why can't I think of his name is hilarious? Oh my god, Hunter McIntyre Yeah, he's got he's got one of the records like for them. He would last time he was on our show He was getting ready for a high rocks event. Oh, it was high rocks. Yeah. Yeah, he's so

It's and then so I have the young girls that we had here like it the there was three of them the two blondes what were they here for I can't remember what they're here for but they both two of them were big High Rocks girls that were into it so we've met quite a few people that so here's here's the formula there's tell me it's not CrossFit though right I mean it's similar very soon yeah these ball balls there. There's a 1000 meter ski erg, you know, that's the cardio machine with the ropes. Then I think you do a one kilometer run, then you do a 50 meter sled push, then a run, then another 50 meter sled push,

then a run, then burpee broad jumps, then a run, then rowing, then farmers carry, sandbag lunges, wall balls, typically broken up by some type of a run. No Olympic lifts? No, I don't see any here. Yeah, that might be a big advantage for them. So to be clear, if you wanna get good at this sport, you need to practice this sport. If you wanted to add something to that kind of training,

because there's two ways to answer this. One is, I wanna get in that kind of shape, but I don't care about competing in high rocks. In which case, maps OCR is the way to go. If you're like, I train for high rocks, now I want to add a strength training component to it to help me, maps 15 performance would be the way I would add it.

Maps 15 performance added to this style of, you know, where you're practicing the events, I think would be the perfect. That would make sense. It's such a good point for the audience to understand that when someone asks about high rocks or even CrossFit it's similar to when someone asks about basketball it's a specific sport yeah it's a specific sport with specific movements and things that they need to do nothing is gonna get you better at

that sport than doing that sport more often but if you said things like hey I just want to get in that kind of shape. I mean, that was like, I mean, those that don't know that, I mean, M.A.S.T. Performance, the original reason why we created that was, it was the first program we all did together, and it was in response to the lot of shit talking we did about CrossFit early on.

So we talked a lot about what we didn't like about, obviously it was in the heat of it being so popular and growing, and we were out there saying that, listen, the programming sucks, not a fan of it being so popular and growing and we were out there saying that listen the programming sucks not a fan of it at all and and then people started to call us out well if it sucks but I appreciate all the attributes I get from it how would you guys program something to get those attributes without all the things you don't like about it that's the birth of mass performance mass performance was

somebody who likes all those attributes that you get from CrossFit workouts but better programs. Let's train it all in blocks and do that very specifically. Now Doug, can we do something real quick and you can cut this out if you don't want to but can we get a 50% off code for either one if someone's listening right now and they're interested in either program just for this episode? Sure. Alright so as we go along here why don't you get those codes and then we can tell people what they are, let's you know., well I have to make it. Yeah, exactly.

All right, let's go with the next question. We could include that with the other code we did, the half off, just use that half off. Same one. And I can just include these programs. Okay, so the code is half off. Half off, and you'll get half off, maps OCR, maps 15 performance,

if you're listening to this right now. Yes. All right, cool. Okay. All right, next question is from Jamie Yosca my neck and upper traps are tight every time I try to do your mobility stuff like wall slides which might be wall circles and handcuffs with rotation it makes it worse what should I do so just because you're doing a movement doesn't

mean you're doing it right yes so this is why it's so important if you have these are very important yeah they're referring to Maps Prime Pro right? So it's so important you watch the video and listen carefully to the cues and follow along and do it perfect. If it's making you feel worse it's because you're activating muscles wrong, you're moving in a way that... and it may look similar but it's all about the intention. can tell you I can take exactly what this person is doing when they do this They already have they already have these elevated tight traps and then they go to the movement and then they just work it more Yeah

and they're forcing and instead of taking the wall circle to where they feel where the traps want to engage and then try and Depress the shoulder and actually stay there, which is what we teach is like, hey, when you feel those sticking points, you stay there and you try and work and you don't go further than that because you squeeze more intensively right when you hit that sticking point. So what you're talking about life, that's a huge cue in doing the world circles because we're not trying to force it through this range of motion because what we're doing is we're reinforcing those bad patterns and so to work on it it's a progressive way to work on it so you have to get to those points squeeze

pause you know do it really slowly and intentionally and then back off and then do it again and then you systematically do this you get improvement this is this is a great question to point this out because this is where people go wrong with mobility exercises. And this again is why we put so much energy and effort into the teaching of it like the webinar that I've done and Prime and Prime Pro and the cues and so that is because if you just go if you're trying to do mobility to work on better patterns but then you watch a video and you just do it and then your body torts and moves

and like does all this stuff just to complete the movement, you're not doing yourself any favors. You're only making the situation worse, which is what this person is talking about. I'm doing your wall circles and it's making my traps work. Well, that's right. Cause you're engaging the traps like crazy when you're doing it, when they should be in a place

where there should be depressed and down and back. And so that is and it's going to take time to get to a place where you can engage. I if I got on right now and did wall circles, I can't complete a full wall circle without deviating. So what you would end up seeing me do is I would do it and then right when I get the top and my body would want to twist, I would get stuck in that and I would work that and connect and then try and get a fraction. And if you can't you stop there. That's right and then you and you progress like that where people see the movement and they just do it the way their body wants to do it. The two points I would make are one is you you try the movement until you can't do it without doing it perfect and then you stop. That's your range of motion.

Don't go beyond that because now you're compromising technique, you're making things worse. The second thing, this is something that if you watch the videos as cued, but people forget, is what you do with your head and your neck while doing these movements. If I'm doing a wall circle and I'm doing this with my head and looking up and I'm pinching back, I'm gonna cause issues in my neck and my traps.

I have to elongate my spine, I have to make my head tall and create a little bit cause issues in my neck and my traps. I have to elongate my spine. I have to make my head tall and create a little bit of traction in my spine as I'm doing the movement. Otherwise, I can cause problems in the neck area as well. That's true for all those upper body movements. This is where having somebody observe and outside eyes are really... That's something that I would seek out, at least even for just an assessment with a trainer or coach somewhere in a gym to watch you do it. And then they can actually

kind of point these things out for you. Or, you know, if you're in the forum, you send the video and then we can help kind of describe what's going on a little more effectively. This is an example. I just did this when I had my injury and I asked for Kyle, not because I don't know how to do the movement perfect, but even all my experience of knowing what I need to do and how the movement's supposed to be performed, I can't see every little detail and having another pair of eyes, watch me do it.

And so again, if this is something you really wanna get better at, it's worth investing in having somebody. And maybe you don't buy, maybe you have a friend or a spouse or someone that can be those second pair eyes but you get you really pay attention to every bit of the entire body and you're trying to focus on that when you go through these movements. Next question is from little Danny 1007. What's the difference between prebiotics and probiotics should you be taking both? Thoughts on prebiotic sodas, are they worth it?

Probiotics are bacteria. So beneficial bacteria are what you would put in the category of probiotics, like seed. We talked about seed early in the episode. It's one of our partners. And they have a very good probiotic that you take that gives you that beneficial bacteria that produces all those great benefits that you hear about with like better digestion skin health

In some cases reduced anxiety reduced inflammation. Okay Prebiotics are just the things that that bacteria feed on so there's certain starches and fibers For example that beneficial bacteria will use To feed on to encourage their flourishment or to keep them alive. Prebiotic sodas use these beneficial fibers that also have a sweet taste to them. So what they're doing is they're making a tasty soda that's low in sugar that has some of this fiber that also tastes good, that also hey,

this also feeds beneficial bacteria. So it's like this great kind of combination of things. But like if you eat fiber, you eat vegetables, you eat fruit, some starches, you are consuming prebiotics that these bacteria. I mean, I think they're great. We used to work with a company called Ollipop. They were a sponsor of the show for quite some time.

And we're not not sponsored, not because I don't think it's a great product still, it's just sometimes that happens with business and what they're focusing on advertising wise and where we're currently at. So I think, because one, I think it's a better alternative to like diet sodas or regular cola. So it's already a better alternative.

And then it has some positive health benefits to it for the point you're making with prebiotics. And so I think they're great. I think they're a great replacement to sodas. 100%. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefan Oh, and Adam is at Mind Pump.

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