Mind Pump: Raw Fitness Truth - 2546: Five Weird Hacks to Speed Up Recovery & More (Listener Live Coaching)

Episode Date: March 5, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Five weird & proven hacks to SPEED up recovery. (2:46) Why you MUST have high standards when it comes to your supplements. (14:55) Muscle dysmorphia. (20:55) The Cola Wars saga. (24:47) Any guesses on how Sal injured his hamstring? (27:00) Surprising foods that contain red dyes. (31:25) An alarming recent study on long COVID. (35:38) Kids say and do the darndest things. (38:03) Shout out to the Whole-Brain Child book. (39:42) #ListenerLive question #1 – Is there a way to bridge this ‘sleep debt’ gap to push through a training plateau? (53:26) #ListenerLive question #2 – What can I do to minimize forearm pain without sacrificing my workout progress? (1:04:43) #ListenerLive question #3 – Any advice on injury management, powerlifting, mobility, and where to go from here from an SI joint injury? (1:10:01) #ListenerLive question #4 – I went for my annual checkup and my PCP said my creatinine levels were slightly elevated so I should stop taking creatine. Any thoughts on this? (1:21:19) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Organifi for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off. ** Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** MAPS Transform Special Launch! ** Code TRANSFORM70 at checkout. $70 Off Gym + At Home workouts. Includes: Adam’s 90-Day Body Recomp Journal, and the MAPS Transformation Diet Guide. ** Scientists identify how fasting may protect against inflammation The ketogenic diet as a treatment for traumatic brain injury: a scoping review NOW Testing IDs Creatine Gummies Failings (Plus Brands That Deliver) The association between dietary creatine intake and cancer in U.S. adults: insights from NHANES 2007-2018 Muscle-building supplements may put teens at risk for a body image disorder, study finds The botched Coca-Cola heist of 2006 - The Hustle Immune markers of post-vaccination syndrome indicate future research directions The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child's Developing Mind Visit Luminose by Entera for an exclusive offer for Mind Pump listeners! ** Promo code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save. ** Train the Trainer Webinar Series Mind Pump #1927: Performance Training Secrets from a Top NBA Trainer With Cory Schlesinger How To Do The Zottman Curl – Mind Pump TV How To Fix Golfers Elbow And Elbow Pain With A Stick MAPS Prime Webinar Mind Pump #2497: The Amazing & Weird Side Effects of Creatine Mind Pump Group Coaching Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Joe De Sena (@realjoedesena) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump, 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. Today's episode, callers called in.

We got to coach them on air, but that was after our intro. Today's intro is 51 minutes long. This is where we talk about fitness and diet studies, exercise, and some current events. It's a good time. By the way, if you want to be on an episode like this one, email us your question at live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Organifi. Today we talked about their brand new Creighton shoes. It's Creighton in delicious candy form. You gotta try it out. Creighton has incredible benefits.

Go check them out. Go to organifi.com forward slash mind pump. Use the code mind pump. You'll get 20% off that product. This episode's also brought to you by Ned. They make hemp oil extracts that are full spectrum, high in CBD. I talked about using it today to help me heal an injury.

Go check them out, get yourself a discount. Go to helloned.com, that's H-E-L-L-O-N-E-D.com forward slash mind pump, use the code mind pump, get 20% off. Also, brand new MAPS program is live. MAPS Transform. This is a 90 day transformational workout program. It includes some diet suggestions,

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code TRANSFORM70 for the discount and the free giveaways. All right, here comes the show. T-shirt time! And it's t-shirt time! Ah, shit, Doug, you know it's my favorite time of the week. Four winners this week, three for Apple Podcasts, one for Facebook. The Apple Podcast winners are GeoMalta, Rug212, and Z-Fave. And for Facebook, we have Kristy Johnson. All four of you are winners. Send a name I just read to iTunes at mindpumpmedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you

Nothing stops your progress like getting an injury It's almost inevitable that you're gonna experience an injury if you work out consistently. Well, check this out I have five proven weird hacks to speed up recovery and you probably haven't heard of them. I Like this. Yeah, so okay, so It's like a direct shot at me but I'll take it. No, it's always. Oh no. So there's the, okay so we gotta get the obvious out, right, the obvious stuff that we know that will not beat.

You can't beat the obvious which is sleep and rest. Obviously you have an acute injury, rest and sleep, that's at the top. But then after that, in other words, if you don't do those things, and everything else I'm gonna talk about, it's not gonna do much. But after that, are there proven ways to accelerate the healing process? And there are. And I'll start

with the first one, which is kind of a weird one, which is fasting. So that's seems counterintuitive because you would think you want to get nutrients to the injury to recover faster, but I'm guessing your reasoning for fasting is for it to bring down inflammation? Is that what it is? Yeah, and it's not a prolonged fast, so I'm glad you said that.

You know, if you tear a muscle, you twist your joint, you roll your ankle, don't go on a 72 hour fast afterwards. But a fast, a daily fast intermittent fasting has been shown to accelerate the recovery process, especially through the refeeding portion of the fast. So when you fast, it actually upregulates, or for lack of a better term, the stem cell process, the recovery process does reduce inflammation quite a bit

as the gut isn't dealing with food. And then when you refeed, there seems to be a faster recovery process through fasting. Now fasting has been used historically in the way I'm talking. It filters out problematic cells. Yes. Yeah, it gets rid of all the bad junk cells.

Yes. It primes the body. I've always thought of fasting as like taking the sponge and wringing out everything on it. And so you take a sponge, right, and that is full of water and you run water and it kind of like runs right through. Versus you wring it out, you put it under that water

and it sucks it all out. And there's animal models that show that this can speed up the recovery process. And part of it is controlling inflammation, right? When you have an acute injury, you want an appropriate inflammatory response. In other words, you don't want to get rid of inflammation. So I could take very-

It identifies as a problem. Yeah, like I could take very powerful anti-inflammatory drugs. I could take corticosteroids and NSAIDs, over-the-counter NSAIDs, and that actually slows down recovery because you need a certain amount of inflammation essentially to signal the body to recover and repair.

And the inflammatory process is part of the recovery process. So we don't wanna block it, but what we want is an appropriate inflammatory response because if it goes crazy, then the inflammation itself can cause certain issues. And fasting seems to promote a nice, balanced, inflammatory response. And again, it's not prolonged fasting.

You're talking about, you know what I'm talking about? Yeah, what does that protocol look like? Like a 12 hour? Like a 12, yeah. Yeah, so like I'm not gonna, you know, I go to bed at 9 p.m. and I'll eat at lunch or something like that. So I'll skip breakfast or I'll wait maybe till three

to eat my first meal. And this seems to accelerate the healing process. A lot of people don't talk about that. Next is the keto diet. Now this is especially true for nerve and head injuries. Oh yeah. Head injuries in particular. That's great for brain health.

Yeah, so when they show- Again, the inflammation thing, right? It really reduces, I mean in some cases, in some of these studies it's remarkable. In fact, I'm blown away doing research for this particular topic. I'm blown away that the protocol for football players, for boxers, anybody suffering from a concussion,

I am surprised that the protocol is not prescribed, that you go keto for the following three days or week. Why isn't that more thought of as part of a training? Maybe you guys aren't aware of that. I mean, when a pro athlete goes down, a quarterback goes down with a concussion now, do you know that for sure? They're not being told that?

It's not the mainstream application. I mean, I know that. But maybe they're forward thinking, right? They have really good questions. I know Tom Brady would talk all, he's got anti-inflammatory diet, which is similar, right? So it's foods that are low, low inflammatory foods, which are going to give you similar responses like keto,

I would imagine. So I know that the NFL is aware of it, and he's made that popular. So I'm curious if maybe now that's changed. So it's not just the reduction. Neuroprotective, right? Yeah, so it's not just the reduction in inflammation, unless part of it, right?

So when you're on a ketogenic diet, high fat, moderate protein, zero carbohydrates, you produce ketones. Ketones themselves are anti-inflammatory. So that's part of it. The other part of it is that when you have a head injury in particular, your brain's ability to utilize glucose becomes impaired in the short term. This can cause a lot of problems. So when you're in ketosis, your body and your brain start to use ketones, and so it allows your

brain to operate somewhat normally during that injured process, which reduces the damage. Is this because carbohydrates, glucose, have some sort of a byproduct or a waste and the ketones runs cleaner? I mean, why would the body prioritize or utilize ketones better than its primary source glucose? That's interesting. I mean, you said it well without getting too deep

into the weeds. To be honest with you, I don't really understand. I'm not an expert in the science of it, but the way it is explained is, it is a cleaner source of energy. That's how I've heard it described, and that makes sense, what you're saying, oh, that's why they would say that.

There's nothing wrong with using glucose for energy, so I'm not like a keto's the way to go type of deal, but when you look at the studies on dimension Alzheimer's, glucose for energy, so I'm not like a keto's the way to go type of deal, but when you look at the studies on like dementia and Alzheimer's, they have an impaired, their brains have an impaired energy metabolism and so when you put someone on, it's not a cure for Alzheimer's, but if you take someone with Alzheimer's dementia, put them on a ketogenic diet, you often see an improvement in cognitive function. So it's not curing the problem, but it seems to

bypass some of the issues that are caused by the disease itself that are due to energy metabolism. So keto diet, especially for nerve and head injuries, like you hurt your back, you know, you got a spine injury, got a brain injury, probably a good idea. So if you're listening to us watching this and you had a concussion, like I'd go ketogenic. I would avoid carbs completely to mitigate some of the damage. Next up is the sauna. Now, the caveat here is after the acute phase is over. So if you have a tear, or you got some bleeding,

you got a swollen joint, because you just twisted your knee, let's not go to the sauna until that stops. That could actually make the bleeding worse. But after that, it seems to, the data shows, accelerate the healing process. Is it the cell turnover? Is that what the cars are? It's the heat shock proteins that are produced

by the sauna, and then they think also the improvement in blood flow. Yeah, blood flow, I would imagine, would be good with that, too. I would think that it would help to kind of bring down that governing response of really protective, tightening, allowing more movement in therapy.

And so if you're like moving and actually like, you know, it shuttles blood a little more effectively. Yeah, so I love that you said that, Justin. So that's not what they would say in the studies, but I agree with you. One of the challenges as a trainer of doing any kind of correctional work post-acute phase of an injury.

So somebody, you know, they tore something, now we're weak out. It's not torn, the tear is healed, but they're still hurting. The, one of the challenges is getting them to move properly to do correctional exercise because the body's protecting, uh, the joint. And what heat does is it, it gets the CNS to relax. That's why if you're in hot, like really hot weather, you get kind of tired. And that in the vibrating plate we've found is, has a lot of we'll do that as well. Right. That's why if you're in hot, really hot weather, you get kind of tired and sluggish. That and the vibrating plate we've found has a lot of.

We'll do that as well, right? So I agree with you. I think going to the sauna after the acute phase and then kind of moving that joint a little bit, nothing crazy can help with the recovery. Next up, higher dose creatine. Now is this like a mega dose, like you would do with melatonin for someone whose circ circadian rhythm is off or is this like a little bit more

than what? Ten, fifteen grams a day. Yeah so it would I don't know if it's considered a mega dose because some studies are suggesting people probably should take ten grams a day anyway for cognitive function. That's what wouldn't be a mega dose. Most you know studies work with five grams a day. But taking double, the amount of creatine that's utilized for healing goes up. And so taking more seems to have. More supply there. Yep, it seems to have a faster recovery process effect.

It seems to speed up healing. It's interesting, it seems that with all the studies that we have on creatine, there seems to be a range of your body still being able to utilize higher doses like it's I mean we've we've we have I think it's pretty clear that three to five is kind of the standard dose that people get most the benefits but it does seem that some studies are showing that there's even more benefits coming from even a little bit more. Especially if you're in a state of either injury or sleep deprivation. So like let's say you had a really bad night of sleep, you slept four hours and then today you're like oh my god I got a midterm. You know 10

milligrams of creatine seems to have a very positive effect. 5 grams would have a positive effect as well but 10 grams seems to have a very positive effect. Five grams would have a positive effect as well, but 10 grams seems to have more of an effect. So it's like when you're in a deficit spot from either illness or injury, then the higher dose seems to have a positive effect. So when you injure yourself, take more creatine. So this totally justifies the other night

when Katrina was asking me as I was eating the creatine gummies like candy, that it was like I could still use some of that. It wasn't a waste beyond 10 honey. I haven't even gotten to my limit yet honey. So you know what? Sal said on the study the other day. I'll get there in a second because I want to talk about Organifi has a creatine chew now that they've just come out with.

I'll get there in just a second, because I got a study to bring up. I got a review. They're cherry chews. That is going to, you're not going to be surprised, but you're going to be pissed. But you're not going to be surprised. So the last one, before we get to the review on creatine,

higher protein intake. By the way, this is somewhat standard recommended, standard of care for wound and surgery. They don't promote it enough, but if you have surgery or a wound, you should bump your protein afterwards. There's conflicting information you just gave us there, because the first tip was, or the second tip was keto,

and then you're saying higher protein, but higher protein is not keto. Sure, sure it is. You can get your keto if you go zero carbs and you have a good amount of protein. I thought the reason why ketogenic was, was. Yeah, that's very low protein. You're thinking of like the epilepsy keto diet.

Right, right, that's, but I mean, I thought the reason why that is, is because they, if you, too much protein could actually kick you out of ketosis too, right? If you're getting treated, if you're on a ketogenic diet for medical reasons, like epilepsy, then they want as many ketones as possible. So, you know, degenerative thing. If you're not that, then they want as many ketones as possible. And they'll limit your protein.

If you're not that, then no. No, you can go high protein, high fat, low, no carbs, and you're still considered. So maybe that's a better way to actually even present this information is not labeling as a diet, like follow a ketogenic diet, more so, eat a high protein, low carbohydrate. Very low carbohydrate.

Very low. Make sure you have enough fat in there to make up the difference. But yeah, high protein is well established as a way to accelerate any kind of healing of the body because all tissues require protein. They don't promote that enough. I've only heard it for like burn victims for the most part.

Yeah, and then for tissue repair, but yeah. It's funny, you say that. The original studies on branching amino acids and on essential amino acids were on burn victims. So when you look at their first studies, on like the big ones, they would give people these IVs of amino acids and on essential amino acids where I'm burn victims. So when you look at their first studies, like the big ones, they would give people these IVs of amino acids that was burn victims. They see these accelerated, you know,

and then after that people are like, maybe athletes. You know, I should eat more. Yeah, I should use these as well. All right, CreAteen. Let's get to CreAteen. And it's great that we're gonna talk about Organifi because they're so transparent with their label and they source, by the way,

they source their CreAeen from the best source, in my opinion, which is CreaPure. CreaPure is one of the most regulated, trusted sources of CreaTeen monohydrate. Now why am I bringing this up? Okay, there was a review that just came out where an independent company went and took a bunch of creatine gummy supplements.

And they wanted to see how many of them actually had what they said that they had. And do you guys wanna guess? Oh, I bet it's horrible. Is it really? Like these are major brands? Yeah, dude. Bro, I hope it's not that bad because that is shameful

because creatine's already a relatively inexpensive product. All you gotta do is throw it in your gummies and you should be killing it. And you need to tell me people are pixie dusting that. So out of the ones that they tested, they tested, uh, bare balanced bod, effective, neutral iron labs, nutrition. We'll, we'll put this on the show notes. Peach perfect zoo, um, astrolabs, beast bites, create concrete, grab's Peach Perfect, Zoo, Astrolabs, Beast Bites, Create, Concrete, Graby, New York. I've seen Beast Bites.

Anyway, so they tested 12 companies, 46% failure rate. 46%. Half of them didn't even reach what they said they had? Some of them had zero creating. What? Some of them didn't even have less, they had zero. But 40% of them, over 40% of them were off what the label said.

Some of them by a tremendous amount. Now you know why I think this is by the way? First of all it's hard, you gotta have really high standards with your supplement, because there's, when you're in a supplement company, there's a few steps before it hits the consumer. And if you're not watching every single step, it could also get away from you.

So you could be a supplement owner, company owner, not pay attention any step, and until somebody sends you a report like this, you don't even know. Well, I mean, yeah, I've shared my story, my experience as a kid in high school. I got the opportunity to work at one of those protein factories.

And what most of these companies do is they hire an outside packaging company or factory, and that factory hires a bunch of high school kids who work in an assembly line, you know, for minimum wage that puts all the stuff in there. And you know, I'm too skippy. Yeah, so I'm like, yeah, it looks like two,

you know what I'm saying? Like, it's done, you know what I'm saying? Like, so, so I could saying? It's done, you know what I'm saying? It's my house, as they say. So I could easily see where there could be. And it's not so much the company or the founder or the company's fault. Although it is, yeah, you're the founder. You're always in fault.

You've got to be doing those due diligence. But I think sometimes it can come off, people are like, oh, this company's malicious, when it could be just a simple air of I'm not saying that this is how you know, okay, but creatine itself even if you micronize the powder, it's still a powder So I think if you eat your gummy and it doesn't you don't feel a little bit of like there's something I have nothing I've always this is the thing where

You know people that try and save two cents here, five cents there, it's like, if you're a company that is paying for it to get regulated, like a firm, that's coming out of your margins. You've gotta pay for that in order to, and you don't necessarily have to. FDA doesn't force you to do that. And so if you're a company that is gonna go above

and beyond and do that, you've gotta build that in the cost, which means your creatine is not going to be the cheapest creatine. So for me, this is an example of like, you pay for what you get. And you know what? Like if you're going to save and cut costs in your life, like really you're going to try and save $2 on the creatine because it's cheaper at the grocery store, it's an off brand that you're not aware of if they are using it or not versus I'm gonna go with the company that has a reputation around being really really stringent around what's inside there and I know that they're charging me for that because they pay an outside company to do that so I'm okay paying the two dollars more. And Organifi is- If you buy a CVS you're probably

screwed. Yeah, and Organifi is such sticklers with quality. Yes. They had to go with the best. They went with, you know, like I say, Crea Pure, their cherry chews have what they say they have in them. So what's interesting too, by the way, the news coming out on Crea. Is that the landing page? I haven't seen this yet. Yeah, that's theirs right there.

It looks good. So the news on Crea Team right now, the data coming out. So, and I said this 10 years ago on our podcast. I said this is the best supplement ever, it's for all these great things or whatever, nobody was talking about it in that way, or very few people were. Now we have all this data.

You know what else just came out? Studies came out of creatine. What? Anti-cancer. Oh wow. Like just add that to the list of benefits. What else can it do? I mean, you know, it's like, bro, I'm telling you right now.

It also blocks the sun. Can I tell you? I have accidentally taken two supplements, because I've taken a lot of stuff that's not good for you. I've done a lot of things in the pursuit of trying to build muscle, you know, body dysmorphia, whatever, a lot of dumb things. But there's two things I've done in my life

that I think saved me quite a bit. That were brilliant. One of them was on accident. I didn't take creatine for health, okay? Idiot savant. I took it to get big, I didn't care if, if you told me it was bad for me, but it may be bigger. I would have taken it. But I took it and I've taken it religiously since I was like 16 years old.

So creatine has probably really benefited my organs, my brain, the anti-cancer. It's probably saved me quite a bit. And then the other one is psyllium husk, which is fiber. I've been taking that for years and years and years and years, and now I'm reading it's one of the better ways to get rid of microplastics. Oh really? Yeah dude, we're learning all stuff about microplastics. I'm like, I've been accidentally taking.

That's been freaking me out. Yeah, okay. That's interesting. Isn't that great? Oh that is great. Is that just because it helps filter the liver? Yeah, no, because it binds to it. Oh binds to it.

Yeah, it gets rid of it. Oh wow. Yeah dude, high fiber diet in general is. It gets rid of it. Oh, wow. Yeah, dude. High fiber diet in general is helpful for getting rid of microplastic. So, on accident, I did another good thing or somebody up there felt, you know, God's helping me out a little bit.

Speaking of supplements, by the way, this article came out, they posted it in our forum. I'll pull it up. It's one of the most, I get very frustrated with articles around health and fitness quite a bit, because Yeah, and the way that they title them is so It's misinformation. Yeah, yeah, it's always about getting

Here's the title Rears more than it is about being factual. Here's the title of the article. Muscle building supplements may put teens at risk. What? Oh my God. You ready? A new study.

You're an alarmist. Okay. A new study is linking the use of six muscle building supplements. Now you're, I'm waiting, I was waiting, when I read this I was waiting for them to say, kidney failure, liver issue, like, oh, what are they taking these kids, what are they taking?

A new study is linking the use of six muscle building supplements to symptoms of body dysmorphia. No shit. So what you mean to tell me is somebody's body dysmorphia is more likely to take supplements? That's the cause. Yeah, yeah. So whey protein was on there. Somebody was like in our forum, my son wants to take this, but I don't want him to get body dysmorphia. Oh, no way. Was that really a question? Yeah. Oh, interesting. wants to take this, but I don't want him to get body was born. Oh, God. Oh, wait, was that really a question? Yeah. Oh, interesting. And I'm like, listen, if your kid is 14

and is like taking five supplements, he probably has body as well. Yeah. I don't think it's a supplements. I think you're a teenager, you have it. I think it comes with the territory. I think we're, yeah, yeah. Man, how do they come up with these twists and slants

to these products? It's crazy. I mean, they reverse engineer it. It's brilliant. When you think about slants to these products? It's crazy. I mean, they reverse engineer it. It's brilliant. When you think about it, they're like... It's reverse causation. Yeah, the reverse causation and the reverse causation gets headlines. So it makes total sense.

It's like, I got an idea. Let's say that it causes that versus the other way around. So kind of brilliant in the game. And it shows you how much... Look at it. One of our listeners of the show concerned, rightfully so. If your mom, your son's asking, you don't know much about it, all of a sudden this article pops up in your feed

the next day you read it, I would be concerned with my son taking it too if I read that. So yeah, so crazy how powerful and unfortunate it is. And then back to creating, there's this huge push now too because the recommendation still says 18 or older and I've always thought and I don't vocalize this on the show much because I don't want to make myself liable Okay But now you're getting this huge push from people in the medical

Industry scientists and researchers were like this is ridiculous that we're saying 18 and older. We need to give this to kids, we need to give this to pregnant women, because it also says, if you're pregnant, the benefits are, and again, I'm not saying this, because I know they still say 18 or older, but if you look at the data, old, young, you're pregnant, whatever, the benefits of creatine are super far ranging.

And so they're really making this push to say, stop saying 18 and older, because we're actually, there's lots of people that could benefit from taking this. Let the CreaTeen gummy wars begin. I mean, I really would love, so I'm gonna call our audience out to do this, because they'll be fine.

And I'd like to hear their opinion versus ours. So we have two companies now that are our partners, both have moved into the creatine gummy place. So obviously the market's going there and you see other ones popping up. So I'd love to hear from our audience. Who their favorite is. Who their favorite is of the two companies and why.

You know what I'm saying? So if you get an opportunity to try them both, I'd like to hear what our audience thinks so then we can talk and share about it. I mean, I've used both. I think I love both, but it'll be interesting to hear what the majority of people think.

And more people are consistent because of the delivery method, because it tastes like candy. I don't miss. I don't miss. I keep the bottles near me. And for the first time now, we're starting to see now the female consumer

is really starting to buy in. In fact, I was on a podcast recently in LA. They were asking, that's what they were talking about, was creatine, and this is like a young female audience. So. Do you know, talking about creatine gummy wars, it reminds me of a story I had, an article I read that I thought that you would like.

You talk a lot about the Coke and Pepsi wars. Yes, the 80s. Yeah, the 80s, and it's like, you've compared it to politics, and how they both have combined forces to help each other out when they pit each other like they're enemies, but they're really not. They both coexist very well.

So in 2007, I read this article, I think her name was Joyce Williams. She went to prison for eight years. She was an executive for Pepsi, or excuse me, an executive for Coke, and she called Pepsi in 2007 and said that she was gonna give them the Coke recipe. She was trying to sell it. She was trying to sell it, and check this out.

Pepsi calls Coke and tells them. And that's why she went to. I've read this before. You did, you've heard this. I had never heard this before. I thought that was so interesting. It just proves how much more loyal they were to each other than probably what people thought.

A little context, a lot of people don't notice. They started the Cola Wars, I think in the 80s, and there were commercials that were... I remember those, the Pepsi Challenge. Yeah, they called it Pepsi Challenge, the Cola Challenge. Who's better? And they would do this blind taste test. Which one's better, Coke or Pepsi?

But what people don't realize is that Coke and Pepsi agreed to do that. To isolate everybody. To take shares away from Sprite and 7up and Fanta and all those other companies. And they did. They actually grew both companies as a result. Giving you the illusion of choice,

that's the reason why I applied to politics. Here's your two choices everybody. Right, at the Thursday. What about other choice? No, no, no, no. Red, blue, I mean, it's all there. RC Cola. RC.

Remember that one? Yeah. I think it's gone. No, I think RC, it still exists. Yeah, they're irrelevant to everybody. To your point, I mean, Pepsi and Coke did such a good job. I was a Safeway Select guy. Of making everybody believe.

Bro, that's a quarter. The truth is I was too, Justin. Right? Safeway Select. Yeah, bro, we were poor. Yeah. That's the malt-o-meal of it. Yeah, I remember saying.

Remember malt-o-meal cereals? Yes. Yeah, my mom, I want a Lucky Charms. What's this? Marshmallow May-dees. May-dees. This is not what I wanted, you know? Anyway, the reason why I was-

Pirate. The reason why I did this whole thing on recovery is because I was in Hawaii last week. Bro, so you got injured. So we're hanging out, this is day two, right? So we get there, following day, we're out, we're walking, having a great time. I brought most of my family.

Can we guess how this happened before you get into it? Well, Adam knows. I already know. I actually want to know if he knows that this is karma for all the shit talking He got this I believe so. Yeah, I've won a hundred percent believe that's what that was right there I'm like I'm like guessing some kind of trail slip. There's like is that Races daughter. Yeah, dude

Listen, we were okay. Hey was it on the same? No, it was in the grass. We We were in Honolulu and we were walking to like the shopping area. Too much horsepower. And there was, yeah, that's what I like to say. Too much power. Way too much horsepower, dude. No suspension, not at all.

No handling. There's this big grassy area and the kids were playing and my daughter was racing, you know, and running and she plays soccer now so she thinks she's badass. And so I'm like, hey, I'll race you. She's like, okay. Oh, you even taunted her? That time.

Oh, even worse. Well, no, no, so listen, it's the first sprint. I was careful. I took off kind of slow and then ramped up, and I beat her, and she's like, but I think I could go faster. I'm like, I didn't even go as fast as I could. So now the second time around,

I was like, I'm gonna show her how fast I am. And here's a sprinting. And Noah will not show this video, but I told my wife to record it, so she's gotta. Oh, whoa, we're gonna have to share this video. Come on, I shared my, you guys remember last, or the year before last, where I shared my hamstring pull at first base,

played wiffle ball, we're playing wiffle ball, and I'm sprinting the first, ah, ah, ah. And then I also got my deadlifting pull. Did you hear a pop really, or just, you knew? So, I'm like, go, and I take like, oh, I'm gonna do the first, oh, oh, oh. And then I also got my dead lifting pull. Did you hear a pop really or just you knew? So I would like go and I take off and then I just felt it pull. And I know exactly where it is, it's semitendinosis. So it's one of the, you know, heads of the hamstring.

It's not a full tear, it was a partial tear, probably grade two. Because I still have function, but it hurt. Then I was hobbling for the rest of the day. I mean, it's purple. Your whole back of your leg is purple. And then, of course, I was stupid, because what I did was, I'm in Hawaii.

I'm like, you know what? This is not going to get in my way. So I walked still everywhere, and I drank, which is a terrible, terrible. Don't drink alcohol with an acute injury. The best protocol. Meanwhile, you give the five tips. I basically did everything the opposite of what I just gave.

Day, like two or three days after, when my leg is getting purple and I'm hurting, I'm like, I better start doing something to help this. So I started doing fasting and keto and it helped. Oh, you did? Yes, dude. I didn't have my peptides with me. I didn't have, oh, here's the other thing I did.

So I got home and I started using, what's it, thymus and beta, BPC, and then I used Ned's hemp oil extract, cause CBD, cause that also helps with the. Recovery? Yes. Ned? Yes, yes, with muscle tear.

Oh, huh? I didn't know that. Yeah, CBD. So CBD helps. Could you not tell me that, cause you just assumed I was getting plenty of cannabis? Is that why you did? Yeah, well you don't need to.

It's like, I don't remember that in my protocol. You went too far. No, so the hemp oil extract plus the peptides and then also I rested it. And wow, what a difference. Like I can, it's still hurt. I can't work out my lower body. So for the net, is it just the full spectrum one? Just the basic one?

The full spectrum one, the highest in CBD. The 1500 milligram one. Yep, yep. And so CBD reduces the cytokine release. And it seems to help with the, maybe the healing process as well, as with some of the data showing. So yeah, I did all that. But I'm not going to be able to, now here's the thing. Low-key, on my own, kind of like,

I don't really share this to maybe, I was like, you know, I wonder if I could ever get like a 700 pound deadlift. So I was in the back kind of like, I don't really share this too, maybe it was like, you know, I wonder if I could ever get like a 700 pound deadlift. So I was in the back of my mind, I was thinking about it, I've done 600, I trained for 600 for a couple months and got it, so I thought, oh, I got cocky. Well, in Hawaii, when that happened, my wife's like, there goes that.

And she's like, I think, you know. That answers that. God's trying to get you to slow down. That was your answer. I think God's trying to get you to slow down. Right after I hear it, injury, too, she's telling me that. I'm gonna hear that. I just heard my history. She's like, yeah, but I think he's trying to get you to

war, he's telling me to persevere. Yeah. Yeah. This is just a mild setback. Don't let nothing stop you, Sal. I'm pretty sure that's not what the message is. But anyway, yeah, it sucks. It sucks real bad. Dude,

speaking of when I was over there, I got surprised by a food that I did not think I would need to check for dye. So I always check for... Well, you've got me so paranoid about that now that I'll be looking all over the time now and I'm surprised, I'm so surprised by the foods that have it too. Everything. Yeah, it's stuff you wouldn't think. You think obviously it's a food and it's a bright red color, you think right away. But there's a lot that you would not think would have it.

So the dyes in general, the synthetic dyes, they're not good for you. Red dye in particular for kids, and I noticed this with my daughter, if she eats it she's just hyper, and so I avoid it like the plague. Well anyway, we were walking around, I wanted a quick snack.

You would never in a million years think this would have red dye. Jerky. I bought some cheapo meat sticks because they didn't have good ones or whatever. And I'm eating them, and I give my daughter a couple bites, my two year old, and my wife's like, you better check that for red dye,

because it was kind of a red, I'm like, it's meat. And I look in the back, red dye. Red dye on jerky. Wow. Why? Because it sells more. Really? Yeah, I mean the food science,

that's what I was trying to figure out. And then really, they must have just tested all these different colors and then they added in. There must be, this is where I- So I think pepperoni, I think pepperoni, if you buy cheap old pepper pepperoni probably has red dye Probably that makes sense isn't that stupid it is because because I think it tastes finally we have partners that do beef jerky That is amazing. It doesn't have any of that stuff in it

So it must not be as much as it is the taste is that there's some sort of addictive property makes me think of why they Put nicotine like in the tobacco Because it's not like the nicotine of the cigarette makes the cigarette taste better. It doesn't make the tobacco taste better. It makes it more addictive. So is the red dye, and if it's in so many foods, is it because there's probably addictive properties to it

more so than it actually makes the food taste or look better? I mean, maybe. It's got some excitotoxicity properties. So here's what they'll say. The science will say that the, when you look at the science of palatability, of course, the taste is part of it. So is the mouth feel.

So is the color. The presentation. So is the smell. It actually improves palatability. And if you, for anybody listening, if you want to experiment with this, try this. Put on orange, the really strong orange blue blocker glasses and then go eat your meal.

And it's a totally different experience. Well this is where they ran, I remember it was, I don't know if it was Burger King or, they did a black burger. Yeah. And they thought that this was great. This was for Batman or something. Heinz did the black ketchup too.

The black ketchup. Yeah, they did terrible. They're like, ew, disgust, because it signals to you decomposed food or something. Heinz did the black ketchup too. The black ketchup. Yeah, it did terrible. They're like, ew, disgust. Because it signals to you, like, decomposed food or something that's bad. And it's like, we're just, I think we're so conditioned by colors and presentation too, that if the food is cheaper, it's

going to be degraded on some level. There's going to be like, the meat's going to be more grayish. And so they have to make up with that. There's a classic study where they took individuals and they did this with different foods, but one of them, they made soup, and the people knew this is sanitized,

this is clean, or whatever, and they stirred the soup with a plunger, toilet plunger, and the people knew it was clean, and they just watched to see how much they would eat, and they compared it with control. They, way less, Just cause the association. So it's because, and look, Doug brought it up, it says beef jerky often contains red dye

to enhance its appearance. And make it seem fresher. You know what this really highlights to me more of, and you've said it before, which is just the amount of research and studying that goes into getting you to, to getting 1% more people addicted or getting 1% more people to to eat 2% more like

That is how much that we have put sophisticated. Yeah, because think about this for even from years I'm like have you ever grab beef jerky and looked at the color of it and decided I'm gonna eat it or not You know, it's like I buy it. I know what I'm getting, you know, and then you take more subconscious That's what I mean. It's like that's how much they've done research and it's just like, that's not as simple as a survey of people saying, oh, I like this more. It's like, we have studied and studied and studied and we found when it's two tenths brighter red, it gets 10% more people to buy or eat more.

It's like crazy the amount of science that's gone into that. Speaking of science, are you guys seeing right now on social media, it's going viral, the Yale study on long COVID? Oh God, no, not going viral. The Yale study on long COVID. Oh God. No, not long COVID. So you know the long COVID, right? Like they suffer from symptoms of fatigue

and just repeated infections, they just don't feel good. And like, oh, it's long COVID. No, it turns out it was a vaccine. It was me and suppressing. It was a vaccine. Yeah. Long COVID is more likely to do the vaccine. And then check this out.

In this particular study, they found people whose bodies, 700 days after, 700 plus days after they got their vaccine, were still producing the spike protein. Oh my God. So for some people, what some people are saying is that this mRNA vaccine is turning people into lifelong spike protein creating producers. Just forever.

And then it lives in your organs. And then they also saw depressed T cell function. Significant depressed, which if that keeps going, you're talking about autoimmune, yeah, you're talking about AIDS. There's gonna be an explosion, yeah, almost like AIDS-like symptoms down the road. It is AIDS. No, no, it is AIDS.

It is, but vaccine-induced. Yeah. What? Yeah, dude. So, ooh. History problem. This is not looking good. Did I just see the RFK just did something

with the flu shot or something like that, or vaccines? He got rid of the schedule, and then he also pulled the, he said no more mandatory COVID vaccines. Yes. Yeah, he pulled all that stuff. Wow. Yeah, I know. Wow. I know.

And now the head of the FDA is now the head of Pfizer. Are they? Yeah, of course. Just like that. Oh, of course. Yeah, they absorb them, which is great. But yeah, I mean, that's the biggest hustle of all time. I mean, it's kind of crazy that we're gonna see

a lot of the effects of that down the road here and it's all gonna suck. Yeah, the flu vaccine stuff is pretty crazy when you see a lot of the effects of that down the road here and it's all going to suck. Yeah. The flu vaccine stuff is pretty crazy when you look at the, some of the data on that. Um, doesn't make sense. It doesn't make sense. I remember, I remember, I think I've only had it one time and I remember it was like the worst flu I ever got was after that's an anecdote. But you know, many of those I've heard, that was my experience. It was, and it was enough for me to like,

I'll never do this again. I'm like, why I just literally signed myself up for the worst flu I've ever got. In pursuit of what? Protecting two mild ones I might get later in the season? I'll take the two mild ones that come back. I could have not got it. Yeah. There's that chance. So yeah, at one time, that was one time I took it and I'll never take it again after that. I remember that is exactly what happened to me.

You know, I got to tell you guys too, when I was in Hawaii, my two-year-old cracks me up. She's more aggressive than my four-year-old son in a lot of different ways. She's a little bit fearless. He's a little bit apprehensive, jump in the water and do certain things. My two-year-old's a little bit,

she's turning into, she's a little bit of a daredevil. A little, I don't know. So anyway, in Hawaii, you go quite a bit, the birds in Hawaii are not scared of people, right? So like pigeons and birds. They don't care, they'll just come right up to you, whatever, if you're fast enough, you'll probably grab one and throw it.

They'll come eat your food. And they can be. Chickens are everywhere. Yeah, dude, chickens are everywhere. So we're at the beach and we're eating, have some food out there and we're hanging out we're hanging out and the birds and my daughter, I don't like the birds, she'd get mad at them. Ah, she treats us like, and they come near us.

Like they kept coming here. Anyway, I'm laying there and birds are coming up trying to eat our food. And we had brought this from home. It's like a legit gardening shovel. So it's wooden handle with a metal head, but small. And we brought it to the beach so we can dig holes. Well, my daughter picks that up. I hear dink she blasted a bird.

Oh my god. No no no honey don't do that. She blasted a bird. We were dying. I'm like don't hit the bird honey. The poor bird. No animals were harmed. Yeah you know. No like bird. I'm like no no don't hit the bird, honey. The poor bird. No animals were harmed. Yeah, I know. No like bird. I'm like, no, no, don't hit the bird. Wasn't that a thing a long time ago? It was like kicking pigeons. People would do that. They had to actually put out there a public policy. No kicking the pigeons.

Yeah, dude, I don't advocate for that at all. She's two. Yeah, yeah, yeah. Well, that's understandable. Just to see her be aggressive like that. You guys would really really dig Sal called me or last week then really inspired me to get back to reading and I haven't been reading and I don't know how Long now it's been and we're all like this, right?

We all get very obsessive about something that we're into and it's really hard to get us off of off of that track And I've been like so obsessive with like the car roll all that stuff, that that's all my reading, all my videos, everything I'm doing on my free time is just so, it's such a strength and weakness that we all have. It's like a superpower when you direct it correctly and you lean into something that helps you in a certain way. It's a total distraction or a keely's heel when it is something that is not serving you or it's not something it's a total distraction or a Achilles heel when it is something that is not serving you or it's not something

that's not really that great of a, so unfortunately, the whole car thing has not been very good for me or the business, right, because it has nothing to do with that. Where reading is, and so, you know, Sal was reminding me of that, and so I went and picked up a few books, and I started this book, it's been a while since I've picked a book out that I got this excited about, where I'm just like, oh my God, I want more, I want more,

I want more. It's called The Whole Brain Child and it's like neuroscience for children. And it's all about raising our children and then talking about how the brain is broken up in four quadrants and that the goal for us parents is to be able to integrate all four of these quadrants. And when they do, the kid's brain is flowing like, then they use the analogy of like flowing down a river of being like smoothly going. And as the kid gets closer to the banks, the left bank represents chaos and fear and like, you know, all that stuff on the left. On the right is control, rigidity, all that stuff. And your kid's brains are constantly toggling from left to right. And as parents,

we're always trying to regulate them down the middle of the river. It's inevitable they're going to bounce back and forth, but what we don't want them to do is to get stuck on one side of the other where they operate from only a place of fear and things like that. Or only, it's just the way they explain the neuroscience. Yes. And then, then teach you and then be able to take you how to walk them through that. For example, Katrina and I, right after we were reading it,

we're like, oh man, what's an example that we failed with Max, right? Or I shouldn't say fail, or we could have been better with a scenario. So when he was three, he fell down the stairs of my brother-in-law. And it was a minor fall, it wasn't that big of a deal, but it was enough to scare him. Like he didn't want to go back to his house.

He would then want to hold my hand as he walked down the stairs still. He still has this little bit of fear around heights, things like that. And Katrina and I, even though the actual initial situation, we thought we handled it well. Her brother coddled him, did his thing, but we never really realized the importance of us to revisit that story. Oh, retell a story.

Yes. I've read about this. And so the book talks about how important it is, so that's an example of his brain going hard to the left, on the left bank of fear. Now, anytime he's somewhere up high or he comes upstairs, he gets, that triggers him, and he's now operating from that. Now, how do I help him get back to the center of the river?

I gotta help retell that story with him. So what we should have done better is gone after the situation happened, when he starts to tell a story is help him from, like literally tell minute by minute, well then what happened? Oh, and then you fell down. Oh, did that hurt that would did that probably yeah that hurt then what happened did uncle larry come grab you and hold you yes he did and then what happened and then

like literally take him step by step and what you're doing is you're normalizing it you're helping him process that this is it's normal to fall down and get hurt and be afraid of it but you were okay you weren't permanently hurt, you got better, mommy and daddy were right there, Uncle Larry was right there, and what you're doing is you're guiding him from the left side of that operating the brain from that place to getting it back or towards the center.

I was like, oh my God, that's such a cool. I did know this, and Jessica does this well. At the end of the night when she takes Arieles to bed, she talks about the day with him and all of the moments that were difficult. Hey, when you did that, when so and so hit you or took your toy, what did that feel like? And you walk him through, because it changes the narrative.

Otherwise, they live with this narrative that's either always fear or always whatever. And the other side of the bank is just as dangerous. Complete control of rigidity. That would be your helicopter parents or trying to control everything and like rules. Go down the stairs backwards. That's right. So then the kid has so much structure there and the why I love the analogy of the rivers. You're thinking of this beautiful flowing river and operating out of fear and chaos is like sticks and rocks and flipping, hitting and

the, and the, and getting your boat, your boat a hole in it. The other side is rigidity is getting stuck. Is you know, shallow, a tree branch that you bet the boat catches on and it's not flowing or something like that because you're so rigid, you're so stagnant, you don't make progress, you don't move forward and you want to be able to take the, and the kid's always bouncing between the two and his parents were always trying to regulate them down the middle, and that's just talking about the left and the right hemisphere, it gets into the-

It hasn't got to the rest of it. So I'm at right now talking the difference of the upper and lower, right? So your lower is your animal instincts, which we need, right, to be able to react to certain things. Your upper part is logical, being able to, you know, think this through and process it. And again, just like we talk about the body

and all the different systems, and we talk about the holistic approach to health, they talk about the holistic approach to mental health, and that you wanna be hovering in the middle, and every part of the brain has a very important role, but you never wanna be so dominant in one or so dominant in the other. Because they all exist for a reason.

They all exist for a reason, and you want to be able to integrate them all. And so the goal is always, you know, just like animal instinct reaction is very important. They need to be able to react and do certain things, but you also want them to be able to process, think logically and think about it before they always take action.

You don't want them to always respond. So it's like, it's learning to do both those and then the book is teaching us as parents how to integrate that in their lives. That's so cool. That's such a cool reason. So many things with kids that I think you just don't understand as an adult because you're not a kid. You know like another one is like when your kid is struggling or having a frustrating moment, our instinct, mine at least, is to distract them, change like, oh you got your skin in your knee,

oh you're okay, go oh come on, let's look over this thing over here, oh look at this funny thing, make them like, forget about it. And my wife's always like, let them stay in the challenge. And I'm like, what do you mean? She goes, look, you guys always talk about on the show about how privileged your kids are

and how you need to like create adversity. Ad adversity will happen, happen, don't save them. Let them sit in the struggle and just cause you're uncomfortable, like you need to deal with as an adult being uncomfortable, but let them sit in it. Don't distract them. Don't whatever. That's the adversity. That's how the figure out getting out. That's right. This kind of speaks to, I know like I kind of posted something from Joe DeSina and I was watching a video that he did like a Ted talk about, but he was talking about like

doing hard things and yeah, how that lays that track. And then if you don't complete that hard task, how that then in the future actually prevents you from attempting hard tasks. And like this is like more, most important to go all the way through and allow them to work through that in order to have a higher percentage and likelihood that they're gonna take on tasks and complete them. So everything you guys are both talking about

is exactly what I'm talking about right now. Because what that is, is integrating the different hemispheres. You being able to do hard things like that, is being able to take your animal survival primal instincts while also logically processing, how do I overcome this? How do I have adversity? And so you're integrating the top and bottom part of the brain.

What you're talking about is the other side is the fear and the restriction is you're integrating the two of them. And so, and like your point is so spot on. If the kid has that situation where they're frustrated and you just move away from it, well then guess what will happen? The next time that situation happens again, they'll default to that chaos.

Because you didn't allow them to process it and tell the story like Jessica's saying is, you don't want them to just move away from it. You want them to relive it, retell it, work through it. That way, if we do a good job as parents, as this manifests in their life and the adversity comes in different forms forms they'll have learned these skills. How to process themselves and not and not and they'll have initial reaction of

oh but then they'll go wait wait a second I've been here before. By the way this is hard so she's called me out on this all the time because if you're an adult and you didn't learn this as a kid when your kid is experiencing something you're so uncomfortable you want them to get out of it because you don't want to hear your kid. So now you're talking about how these families and trauma and kids get stuck in these cycles and loops and it's generational and everything. Guess what? The parent who never solved, figured out how to do this, kids screaming and freaking out, they default. Throw a lollipop in their mouth. Or worse, scream and yell at them more so

adds to the chaos on top of that or goes the other side of the bank and goes like that's it you can't do anything this and gets all rigid and it's like man and it's all stemming from their trauma and bullshit that they never learned our process and so it's like this vicious cycle. So my family's very good at distracting like a kid screams or cries oh come here look over here all this and so it's like this vicious cycle. So my family's very good at distracting. Like a kid screams, or cries, oh come here, look over here, oh let's play with this. Like get them to change their mind,

oh look they're not crying anymore. So that's, for me, I get uncomfortable. Like if my kids are screaming, I'm uncomfortable, and I want to get them to stop, and how do I get them to stop? Well let's go do something fun, or let's watch your favorite show on TV, or whatever. And she calls me out, she's like,

that's because you're too uncomfortable and you can't handle it. And I'm like, ugh. Yeah. You're uncomfortable and you can't handle it. I'm like, ugh. You're right, you know? Because you know, sitting with your kid for 10 minutes when they're crying is an eternity, especially if you're in public, it's an eternity. Well, and the book talks about this too.

It's a lot of work initially, right? But over time, as you get better at doing that, they get better at doing that, they get better at doing that. And again, to Jessica's point that these are examples of, and this is why I too love it so much, because she's right, this is what I think, I've told you guys this, all I think about as a parent today is just like,

oh my God, I attribute so much of who I am to all the adversity I went through, my kids I went through, but she's right. It's gonna just manifest in different ways. It's gonna be falling down the stairs or not getting to watch the show they want or whatever. And what I've gotta learn to do is to take those. Let it teach them.

Yeah, let those opportunities, as my mother-in-law would say, turn those opportunities into opportunities. Opportunities for you to actually take that as a lesson to teach them those skills. You gotta see my four year old now because she's done this with him. He'll get super mad, he'll do something to my daughter,

to his younger sister, and he'll get real mad and she'll be like, you probably should apologize, you hurt your sister, and he'll say that, he'll literally say this to my wife, I need you to help me regulate first. And she'll say okay, and she'll go over and hug him. He just did something that you could get in trouble for. But he's like, I need to get ready.

And then she'll hug him, calm him down, he'll feel regulated, and then he'll go do this genuine repair. Dahlia, I'm sorry, I hate you, I love you. And I'm like, I'm watching it in real time. And often I want to fight it because my instinct is different. The way I was brought up, you hit your sister, I'm taking one of your toys and throwing it away.

And you're gonna, you know what I mean? I'm gonna force you to whatever. So it takes more work, but you're teaching, you're raising them. You're laying that foundation. It's so cool too, because, and it sounds like you guys are already doing this, because another thing it talks about is like,

hey, you can already, even at our young ages, that we have them, start to teach them the science. You just simplify it, you know what I'm saying? Of teaching them how you're using this side of the brain, son, right now we're on this side of the brain, where fear, this or that, daddy wants you to get, and so you can start to use some of the terminology so that as they start to go through small things,

before you know it, they now, when their body starts to feel it's on one side of the river or the other, they start to process it and go like, oh, wait a second, I'm in chaos right now. And like, I need to calm down. I need to get over this side. I'm having those skills in his adult. Oh my God. Oh my God. Well, you know, and what's exciting, I think, you know, and this is where, you know, you think, yeah, I mean, I, one of the things I have said to Katrina, since we've been together and I've said to our families, I want to be a generational character in our family. I want to be somebody that changes our family dynamic

and our family tree. And it's not just, I think a lot of times people think of that monetarily, like, of course I want to do that, of course I want to set us up financially, but more importantly, it's this type of stuff, is that, can I break that cycle of emotional intelligence, how we look at things and problems and solutions, and man, if it's a little bit of work right now,

because I still have to, like you, I have behaviors and things that were built into me, so I've got to learn to process through that. But if I can do that, and I can teach this five-year-old, and he gets good at it by the time he's 10, you know what I'm saying? Imagine how great and equipped he's going to be when he becomes a father one day.

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by trainerwebinar.com, this is for trainers and coaches. Free classes, free webinars, teaching you how to build a successful business. By the way, it's Adam and I teaching it It's good time our first caller is Craig from Washington. What's up, Craig? Craig that's a glorious beard my friend is do you sell salt for a living and it's only about three months in November How can we help you um, so this uh, in regards to something you guys talk

about a lot, which is sleep. So kind of a little background. I'm, I'm six, three, uh, I'm 36 years old. I've always hovered around the two 15 area. I've never really gone above that. And I had some recent health issues over the past three years. And I kind of jumped up, not kind of, I did. I jumped up to about 255 pounds

So about a little over a year ago. I started going back into my normal stuff my normal routine You know which as a younger person high intensity high cardio things like that and my body did not respond well at all And then I found you guys so I'm a recently new listener. So I cut down my my strength training down to two days a week. I stopped running and I went walking. And I bumped up my calories and I did not know you could lose weight that fast. I'm gonna be honest with you. That's awesome. Yeah, like it, it blew like it was explosive. I got stronger, leaner, I felt better. It great and I still weigh more than 215 now

But I feel better than I ever have and I've kind of wanted to take it to the next level But I've kind of hit a plateau and while I feel like there are some things that I can fix some other variables like programming I feel like my biggest obstacle right now is sleep and The reason that that is is because of my job So I have a really good job that pays well I get to be with my kids I you know take them to school pick them up I get to you know Friday Saturday Sunday off You know works around my wife's schedule. The only problem is it's it's a graveyard shift

So I get broken sleep on those four days um So what it looks like normally is around Three in the morning after I get off of work two when I nap with my three-year-old And then a couple more when my wife gets home from work So I try to make up that sleep that you know on my three days off, you know going to bed earlier things like that but my question is is there a way to kind of bridge that gap to kind of push through this plateau? And before you answer too, I did kind of break through

it a little bit by changing my tempo. That really did work as far as kind of adding some weight on the bar, but I'm still kind of stuck, so. All right, good question. All right, so let's go to, because sleep, this is a big one for sleep. You're doing good, by the way. Yeah, you're doing great, considering your sleep. Okay, so good by the way. Yeah, you're doing great considering your sleep.

Okay, so give me the, so in your email it says your average are about six hours, but it seems broken. So, okay, so you get home and go to sleep, so what time is that? Well, I work from home. So, I get off at 5.30, and I know that you always talk about 30 minutes

before you go to sleep. I'm asleep before I hit the pillow, I'm gonna be honest with you. So I feel like it's three hours from the get, but I have trouble during the other two times. So getting to sleep during the day, a couple hours with my son who's three, when he's down for a nap,

and then a couple hours my wife gets home from work before I start work again at eight. So it's like two or three hours, then again another two hours, then again another two hours. Yeah, yep, you got it. And then when another two hours, then again another two hours. Yeah, yep. And then when the weekend comes, what does that look like for sleep? I go to bed when my son goes to bed.

So I have four kids, but I normally go to bed when my youngest goes to bed, which is around eight o'clock. And I try to stay in bed as long as he does. Okay. So I mean, sometimes he wakes up, you know how kids are you know sometimes it's six and sometimes it's nine I can't tell but you know that is where I do kind of make up some of that sleep debt but I feel like it is

it is hindering me as far as recovery. One of the challenge yeah one of the challenges is you're all besides the sleep just the total sleep is that on the weekends you're also really radically shifting your circadian rhythm yeah because you're going from sleep in the day to sleep at night then come Monday. Yeah, you're absolutely right. Yeah. Yeah, so there's a couple things we can do to help. One thing you could do is use melatonin to switch your circadian rhythm each time. It's not a huge change but it can help. So what you do is take a big dose of melatonin come the weekend and then take a big dose of melatonin

come the weekend, and then take another big dose of melatonin when it's time to fall asleep. So anytime you switch your schedule, anytime you switch from work schedule to off schedule, the first night you take a big dose of melatonin between five to 10 milligrams. Now you think, Sal, he's not having a problem falling asleep, so is that gonna?

That doesn't matter. I know, but I'm trying to, that's what I'm asking. So will that improve sleep quality? Okay, well. Yeah, it should help with sleep quality. So what, get into a rim faster? Yeah, yeah, and I mean, I don't know how big of a difference it's gonna make,

but I would experiment with this. And then I would use adaptogenic supplements to help your body. Yeah, ashwagandha would be a good supplement to take regularly. That will kind of help a little bit with the stress management. Tell me, what you didn't tell us is the two days a week, when are you training that? Is that on the weekend on your off days or are you training that during the week? When are you training lifting? Yeah, actually I didn't even bring that up. So normally that's on my off days is what I did. So I've upped it to three. So, um, you know, I do, um, and that was me trying to, you know, break to the next level. Maybe that was

incorrect. I don't really know, you know, as far as what I should be doing, as far as cycling my, um, my programming, but, um, you know, two of those days are, you know, when I'm off, which is Friday, Sunday, and then I threw one in the middle of the week which is a Wednesday. Are you lifting at home or the gym? Both. Okay so you have at home stuff huh? Yeah I have some resistance stuff at home that I use if I can't get to the gym yeah. Because I would love to see him attempt like a Maps 15 where he's just doing an exercise. How long are your two days a week? Like how long are the workouts? They're about 45 to an hour. Oh yeah, oh yeah, a max 15. So you might get better results

instead of doing two one hour workouts doing 20 minutes a day. Okay. So you're doing- It's literally two exercises, bro. It's two lifts, that's it. So you're in and out of the gym or home, whichever one if we have access to.

Yeah. Sure, okay. Yeah, that might be, it's probably gonna be less stressful in the body. Yeah. Sure. Okay. Yeah that might that might be it's probably gonna be less stressful in the body. Yeah. So the total volume is about the same but it's all broken up throughout the week versus two you know more acute days. But you don't need a huge window you literally need about 15-20 minutes to knock it out and then you're done. And then the blue light blocking glasses before you're ready to go to bed the fact that you just hit the pillow and fall

asleep that's because you're exhausted. But the blue light blocking glasses should improve the quality of the sleep that you get. So the fact that you're knocked out, you can still probably improve the quality of the sleep by wearing the blue light blocking glasses about 30 minutes or so beforehand. You will look like a dork, but that's... You're 6'3", 215 with a glorious beard, so I don't think you're okay.

Well, I'm actually around 229 right now. We just got back from vacation and I didn't do shit, I'm going to be honest. So I didn't want to do anything. And so I kind of regressed a little bit there, but we had a good vacation and I'm ready to get back on it. That's right. Your body probably needed it. So it's all good. Yeah. But that would be it. I would break up the workout. So you do a little every day instead of a lot two days a week. Yeah. Let me, I'm going to have Doug send you maps 15. If, uh, if, if it

doesn't work spreading it out, you can also squish the workouts together. So like they're, the way they're designed is that you could put, say the, uh, Monday, Monday, Tuesday workout can go together or the Wednesday, Thursday workout can go together. So if you, if it ends up not working out to where we're doing, but ideally I would love to see you just do those two lifts, man, get in and out. And honestly, even days when you don't have that time, at least getting one of the lifts, I think your body will thank you more by spreading it out like that than it will turn it.

And here's, here's what we get the, here's where we're coming up with this. Okay. When, with high level athletes, when you talk to the best coaches that do spreading it out like that, then it will turn into... And here's where we get the, here's where we're coming up with this, okay? With high level athletes, when you talk to the best coaches that do strength training for top level athletes, one of the most challenging things for them to do is to measure stress on their athletes. How do I strength train them without increasing risk of injury during the season,

you know, when they're playing their butts off? And what they found was a little bit every day was better than a lot a few days. Even though if the volume is all controlled. So in other words, you're gonna do the same amount of sets except one version is two days a week, the other version is a little every day. So you're probably gonna have a lower stress response

even though you're kind of generally doing the same amount of volume. So in other words, you'll get better results. And don't let anybody tell you otherwise. If you're chasing around generally doing the same amount of volume. So in other words you'll get better results. And don't don't let anybody tell you otherwise. If you got if you're chasing around four boys and working graveyard you're a pro athlete bro. You know what I mean I'm willing to try anything that you guys recommend. I mean realistically you know you had a gun to my head and told me that if I ate more and worked out less I was gonna lose 35 pounds I

still wouldn't have done it you know. So I'm willing to do anything like that. I do want to break this plateau. I'm actually chasing, you know, something that I've never really chased, which is like the physique, you know, I've always been kind of fit and relatively fit and healthy, but now I kind of want to chase something that I haven't really hit before. So yeah, I'm down. Well, Craig, I'm going to have Doug send mass. If you, I'm also going to have them put you in our private forum so you can just, uh, cause sometimes we might have to make

some tweaks or you have questions, hit us up in there so we can kind of help you tweak things if you need to. Sure. Great. Thanks guys. I appreciate it. You got it, man. And you, you mind if I mentioned your last name?

I just think it's incredible considering the beard you have. Uh, well yeah, I'm Sicilian too. So yeah, your last name is it means beard or have something to do with beer Oh, no. Oh, do you speak Italian? I said the dialect Sicilian. Oh, okay. Yeah. No, it means barber barber funny enough My wife is a barber. So yeah Thank you man, yeah, no, thank you guys, I appreciate it. You got it. That's a big Sicilian. You don't see too many 6'3' Sicilians out there.

I was guessing he sold fish sticks or something. That was my guess. You know what though, so just for people listening, splitting the same control volume, the same volume, same everything, it seems to have a lower stress response on the body, which is why people often respond better. By the way, Olympic lifters figured this out

a long time ago. They divide up their workouts, spread them out, and space them out, and they do better. Super effective. Yeah, I think micro-dosing his workouts will be a great strategy for him. So long as he's got, I mean, if he's got a barbell and some dumbbells in that garage, I mean,

just go out there, and especially too, when you got, obviously we don't have four, so I have no idea what it could be managing that, but when Max was a newborn, that was like such a hack. Right? When Katrina, I would go feed the baby for a little bit, then she'd get in there, get a couple of exercises in, then we'd flip flop, and so you had this ability

to just go in and do one or two exercises. So you mentioned melatonin for a bit of circadian rhythms. What about the red light therapy? Yeah Like when he's working, you know, I don't know like having that on yeah that would help That was the other big thing is that you're you're switching your because people who work like this It's like I get you need all the aids you can grab. So Our next caller is Alvin from Canada.

What's up Alvin? How are you guys? How are you doing? Awesome. Awesome. I appreciate you guys having me on. I just, I guess I'll just jump into the question. Um, so back basically in 2021, I started working out kind of taking a bit more serious and then about two years in just started to develop some serious forearm pain, which just got worse and worse. I did get ultrasound done and they said I had some serious inflammation in the muscle. It was on both forearms, but the right was more pronounced.

And any days that I did like any sort of back workout or any sort of pulling exercises, it was extremely painful and has gotten to a point where I can barely do the workouts, right? So I just thought I'd ask you guys if there's anything that you suggest or that can be done because it's starting to affect my enjoyment of working out, so. Okay. For sure. There's more here because I'm reading your email

and it says that you've been told it may have something to do with working at a laptop during your day. Can you point to where it hurts on your forearm? On the elbow? Yeah, it's basically pain coming down from these two fingers all the way down to the inside of the elbow. Pronator teres syndrome it might be.

When you, have they identified it as pronator teres syndrome? No, they haven't said anything. I did an ultrasound, they just said that it was inflamed. And like even I asked a couple of people that are in the fitness space and they said, I have weak forearms and I just need to work through it. And it'll- No, no, no, no, no, no.

It'll get better. So I've been pushing through and it's just been getting worse. Do you- Wrist, wrist, cars and shoulder cars. That might help. Yeah, definitely. When you do this with your hand, when you pronate it and supinate it,

do you notice any pain? Yeah, and even like doing, if I grab onto things and like holding it tight, I get pain all the way down. So you can also, okay, so if you look up the pronator, pronator muscle in the forearm, look up pronator teres syndrome. This is probably what you got going on. And the reason why I think this is what it is

is because you mentioned working at your laptop, where your hands are constantly pronated. By the way, they make keyboards where your hands are a little bit more like this. That might help. But there's an exercise you could do with dumbbells very light called Zottman curls. That might also help.

And in the meantime, you're gonna have to really back off on any exercises that bother this area and this muscle. And then what's that one called, Justin? Rifle flip? Rifle flip. Yeah, that's a huge one. Rifle flip stretch with the... We got videos for all these.

So on our Mind Pump TV, Doug, can you shoot him over those videos? Also, I'm gonna have Doug send you our Maps Prime Pro program. Cause there's some stuff for your wrist in there that will help. There's at least four or five drills per wrist or elbow

or shoulders. And when it comes to the stuff that we're going to send you, mobility-wise, one, you need to be religious about it. You always do it before working out. And the more you can do it throughout the day, the better it's going to be. So before you sit at your desk and you type away,

do those rifle flips or the wrist cars before you go into your workout. Try, literally just for two, three minutes, get down there and do it, and then that should really, really help. Listen to your body though, too. Don't do too much at once. That's the biggest mistake.

No, in fact, you should probably take a week off right now to fully recover and then come back with all the mobility drills. Yeah, but like a rifle flip stretch with a stick, you'll probably alleviate some pain right out the gates. Like you'll get into that position, you'll hold it, do the stretch for like a minute and then let go and then you'll be like, oh it feels a lot better. So we'll send you that video, you can take a look at it, but this is not uncommon. Yeah, basically unwinds a lot of that tension that's

built up there and creating that inflammation. So it's gonna help you a lot. Is there any workouts I shouldn't be doing? Right now, Adam, I think gave you the best advice. I would take a week off while you're doing this, but really just kind of go easy on the exercises that bother it until it starts to feel a lot better. It should be probably all pulling stuff, right?

Rows, pull-ups. Yeah, all pulling stuff right rows pull up Played basketball. I went up to dunk and I grabbed the rim Leasing hey we shouldn't grab the rim Awesome things guys appreciate it. Yeah. Yeah, you got it man. All right Alvin. Hope it helps. You know what's frustrating is that you go to a doctor or whatever and they're like, oh yeah we did an imaging, there's inflammation. Thanks.

Thank you. See you later. Here's some Aspen. Welcome back to Friday's Fitness Tip. Today I want to address. Adam's talking in my ear. Did you find it? Okay, good. Yeah, of course it's inflamed.

That's why it hurts. But now we gotta figure out what it is, what the pain. By the way, a physical therapist would have identified this. Did they not? Did he say? I think he just went to his doctor and they just did some imaging.

But whatever wrong. But yeah, a week off will bring down the inflammation completely and he'll feel way better right there. But then the mistake they go is they go right back to doing everything the same. But if he really makes the mobility stuff, uh, you know, the rifle flips, the wrist cars, like a ritual. Uh, this, I dealt with this a lot of intensity with that too, because I've seen people overdo it and then they yes, yeah.

Then you made it worse. Try and make that point. Our next caller is Taylor from Iowa. What's up, Taylor? How you doing, Taylor? What's happening, dude? Hi guys. Thanks for having me on. Um, they'll have to forgive me. I'm a little bit antsy, but, uh, I really appreciate you taking the time to answer my question.

Well, so my, my question is centered around injury ramp management, um, mobility and kind of what I I wanna go do for going forward. Last year, I spent a substantial amount of time powerlifting, I did a MAPS powerlift. My wife is kind enough to share a lot of the programs she gets from you guys with me. So I really, really enjoyed the powerlift. I had never done any of it before.

I went from not knowing anything about what I was doing to deadlifting 375. And it's been great. But I found myself in a situation last year about August, I was getting doing a little bit of friendly competition with some guys I know, who have a lot more experience lifting than me. And I actually ended up injuring my SI joint if you're familiar with that. Yeah, that was brutal. I went lifting and it was a deadlift and I felt like my left glute sees up pretty not it wasn't particularly painful but it did not feel right. So I stopped what I was doing and in the next couple days my hips had shifted to the left and

Was pretty crazy. I had never it's the first real injury I've dealt with in my life when it comes to like sports injuries or anything. So it was pretty tough But I went to physical therapy did some dry needling And we wanted the chiropractor weekly and I was focusing on doing a lot of stretches from my physical therapist and once I got a little bit better I Started trying to do some of the mobility stuff from prime Pro 1990s really helped but I'm mostly good right now as far as like I know I also did some peptide. I did TV 500 and

PPC 157. Yeah. Yeah instead That's that really helped too. So I I enjoyed that but now more recently what I've kind of shifted my Programming to is we've been doing a mass performance 15, which has been really cool focusing on more mobility stuff that I didn't really work on with power lift, or at least it didn't feel like I did. And I'm also doing MMA training with my brother-in-law who fought for a number of years. So we've been doing like jiu jitsu and Muay Thai and I'm really enjoying that stuff.

But I'm noticing like it doesn't necessarily hurt, but I feel like my hips are tighter than they used to be. And I do get some lower back, it gets a little tight when I push a little hard. And I don't know if that's just going to be the way it is going forward. I don't really notice any of those things when I'm just lifting it's when I'm doing like performance things So I kind of wanted your advice on what to do going forward Can I continue to work out this way? and

Develop is what I'm doing enough to develop my mobility all of that Taylor How many how many days a week are you doing MMA? mobility, all of that. Taylor, how many days a week are you doing MMA? It's two or three, it depends. With my work schedule, the way it is, it's at least two, but every other week we do three days. So you're probably doing too much, is what's going on right now.

We need to scale back a little bit. If you're following a maps program that's laid out, like performance completely, and then you're also doing that, this is probably what's going on right now. We need to scale back a tiny bit, probably down to just like one or two days a week, depending on how many days you do MMA for the week.

Yeah, but there's a movement issue going on too. What were the stretches that your PT had to do? Let me try to remember that. Actually, I probably still have it in my stomach. Old timey would probably really be good for like the windmill stuff that works. I mean, that's 100%, but I just wanna make sure. Sounds QL, you know, lateral stability related.

Yeah, that's what exactly I'm thinking. It was a lot of stuff laying on my back. Like, I would lay on my back and kind of push the small line back into the floor. Okay. Is there a twisting one? Yeah, twisting and then. Here, I'll give you two exercises that you can start doing.

Windmill, okay, so windmill. And I also want you to do a good old fashioned side bend with a dumbbell, just to start strengthening the QL. So you can look up the QL, it's a muscle quadratus lumborum. It's a very common muscle that gets tight in power lifters because it has to stabilize your lateral, it gives you lateral stability essentially

when you're trying to lift really heavy straight on. And oftentimes it becomes a weak link. Justin, what is the webinar that you did for Prime? MAPS Prime webinar. Go to MAPS Prime webinar, it's free. You can watch Justin go through the windmill. And I would want you to do what Sal said with the side bins and that windmill

before you work out and before you do MMA always. Just doing that before I think will prime your body and make a big difference itself. And then consider the days that you do MMA like three times a week, probably scale the maps program down to just two times or one time a week. The combination of that with the mobility drills should alleviate a lot of this. It should really be ritual. Like for me, even to this day, I have to do like at least three

mobility moves for my hips before I even get going, and just a prime before the workout. So, and I use two, like I don't know if you have a PVC pipe stick or anything like that that you can use. Yeah, do some of the stick mobility. And there's, that'll enhance your range. And if actually it's great cause it's a prop and it helps to kind of like get your body in even better position with that.

So you can really focus on, you know, targeting it a bit more. Um, but yeah, the 90 90s and everything you're doing with that, just, just try to be consistent with that. Not too intense with it, but just the consistency and the frequency of it is, you get really good at windmills. This shouldn't be a problem. You can add resistance to it. Mill. You should be fine. I did want to clarify one thing. It sounded like when Adam was talking to me, he said, I was doing performance 15,

not just full on performance. I don't know if that makes. No, that makes a huge difference. Cause I was like, you're doing way too much, but performance 15 is appropriate. Yeah. That's, that's more appropriate. My bad. I thought you, I thought you were doing the full performance.

Yeah. Windmills, side bends and the windmills with resistance once a week. And you can do the windmills for mobility every single day. And that should help. Take that time for jiu-jitsu to really do your mobility drills. And watch the webinar that Justin did, because what's really important is the intent

that you do these movements, too. So just kind of going through them, like some people do, isn't going to get the same benefit as you going in with the right intention. So watching Justin's video and the cues and how he goes through the movement will really help. So watch that a couple times or follow it, you know what I'm saying, put it on your phone or your TV and then do it

with him as you do your warmups, I think that'll help. Where can I access the webinar? It's free. So yeah. What is it? Maps Prime Webinar. MapsPrimeWebinar.com. MapsPr the webinar? It's free. So what is it? Maps Prime Webinar.com. Maps Prime Webinar.com. Go to that link and then we'll have the video. Okay. I'll save that. And then one other thing I've noticed, it's kind of, it goes in with the injury thing.

Anytime I'm doing like high intensity stuff like jujitsu, and then I did some flag football with some coworkers last year. I noticed, uh, when, when I'm doing intense stuff, my, my lower bicep right in here and then my lower tricep, particularly on my left arm, get really achy and sore. I don't know if that's just me not being used to what I'm doing or if there's something bigger at play here that I need to look into. Depends on the movement, like what you'm doing or if there's something bigger at play here that I need to look into. You guys know about that? Depends on the movement, like what you're doing.

So you would see that with somebody. Rapid extension too. Exactly where I'm going, Justin. Yeah, so you would see that with someone like practicing punching. Yep. It's just that rapid extension and deceleration. So it just might be that you've got strength there,

but the skill of moving quickly isn't there and that'll cause pain. Yeah. We haven't figured out how to stabilize that yet. Yep. Yep. Um, but yeah, other than that, uh, everything's been going great. I do appreciate you guys having me on. Um, I don't know if there's anything else that we needed to go over, but, um, no, I do, I do appreciate, I did want to add one other thing. Um, my wife and I have been curious about this at Justin.

You talk a lot about going to like metal concerts and stuff like that. We were curious what kind of bands you were going to see. We're just very curious about that. Oh, like Norma Jean. I like to go see, like every time I die, as I like dying, Kill Switch, Engage, Thrice. I die as a dying kill switch engage thrice like I don't know I guess not the the most it's not like Metallica and like Megadeth and you know it's a little more underground I suppose but yeah no that's fair we went to a Laura

Shore show last year that was a lot of fun too but oh sick yeah this feels really good but and then I did hear an episode where, uh, Justin said some guy was afraid to get in and mock with him. That's, that's nonsense. That would be so much fun. You guys call it control. I'm going to throw them in one of these times. Push them in. That's how I learned. And then, uh, uh and then Sal you no longer do Jiu-Jitsu I heard you used to. Yeah I did it for about six or seven years but I haven't done it a long time.

He's a purple belt. Thanks. It's impressive that takes a long time. So he painted his white belt. What made you want to style? Just you know just the classes were hard to attend because of my work. Whereas, you know, when I work out, I can pick any time. Classes were a specific time. Now what prevents me from going is just my ego. I'll hurt all the time if I go somewhere right now. Yeah, no, we went to a gym yesterday

for the first time, an official gym, and I got absolutely destroyed the whole time. It was fun though, it was It was fun though. And then one last thing I'll say before I, you know, leave you guys to it. And one thing you said, and I can't remember what episode it was that kind of resonated with me kind of going through all this mobility stuff, because I, I did try to rush back a few times into lifting, squatting in particular hurt a lot. But earning the right to lift these weights, that's something that really resonated with me and I wanted to say that I appreciate that. I understand what you guys are talking about now having gone through this a little bit and it's rough. Yeah good deal man.

Right on Taylor. Thanks guys. How are you one. That QL pain, SI pain is super common. Super common, yeah. I still struggle with that. I do, too. And it's, I mean, like windmill and a sideband. The dumbbell sideband. This is an exercise we used to make fun of back in the day. It like fixes it for me so fast.

It's not even funny. Our first caller is Drew from Texas. Sup, Drew? What's happening? How can we help you? Hey, how's it going guys? What's going on? Good.

Good. I'm just going to jump into the question. Um, and then after the fact, if you all have any follow up questions, let me know. Okay. Sure. In April of last year, I went in for my annual checkup and my PCP. Um, and she said my creatinine levels were elevated. my PCP and she said my creatinine levels were elevated. She wanted me to do like the urine test, go to a nephrologist, all of that. At the same time, unfortunately, I was diagnosed with testicular cancer, so I kind of put that on hold. And then in November, once I was done with

treatment, went back, met with the nephrologist, did the 24-hour urine test. Everything was still elevated. I thought it was cancer, chemo, whatever it might be, kind of elevating the creatinine levels. Fast forward, what he told me is people with higher muscle balance typically hold higher creatinine levels. I didn't have anything to worry about. Before cancer, I was eating about 3000 calories a day, probably about 200 grams of protein. She told me to drop that significantly and not eat as much protein. Um, I'm assuming just kidney function and everything, um, which. Seemed pretty ass backwards from everything that I've learned and

everything that y'all talk about on the show. Um, so just kind of curious now. The nephrologist told me. Don't take creatine. He said, I have nothing to worry about, but he said creatine really doesn't have much benefit, which. What the. Yeah, I didn't want to get into it with him.

I just said, OK, and then I started taking it again so I've been taking it now for about three months. So just really curious what Chelsea's thoughts are on that. So Drew, so you're okay, so creatine levels are gonna be higher when you have more muscle, so here's what that is, okay? Also by the way, if he lifted right before, if you lifted before you went in and did that stuff, that would make a massive

difference too by the way. So what it's doing is essentially it's the breakdown of creatine and so muscle loss or damage will cause that number to be higher. Supplementing with creatine may elevate that a little bit. So it's not an indicator of poor kidney function in that scenario. It's really an indicator of, you know, you have more muscle mass, you worked out, you take a creatine supplement, okay? So that's what that shows. Protein intake, it's interesting.

Were they looking at other markers of kidney function to come up with that recommendation? Look, legally, we're not supposed to counter your doctor. But I'm interested to know if they looked at your BUN, if they looked at your filtration, were there other numbers or markers of kidney function that were off aside from the fact that, oh, you're eating high protein?

Yeah. Right. From what I remember, she didn't mention any of those specifically. The one she was most concerned about was the creatinine levels. Do you know what the number was? It was like 1.6, 1.7.

Yeah, that's within the range of what they find athletes. Yeah, that's what the nephrologist said. He said if it gets above two, it may be come back, but he said he's tested bodybuilders and it's very rare. If it's above two it's probably because you beat the crap out of yourself in the gym the day before or something like that or something's going on. So okay so I would get a you know who told you to lower your protein intake doctor or nephrologist? No the PCP which, doctors are great for some things and other things not, and I don't

think she works out much, so I kind of take that piece with a grain of salt. Creatine, high protein intake, it's been so well studied. I'm just going to go to the data, and the data shows in healthy individuals, high protein intake perfectly fine for your kidneys. Creatine has been tested so many times on kidney function, been shown to be very, very safe. That's what the data says. Now your nephrologist is a kidney expert. They're saying don't worry about it, so I wouldn't. And if you want advice on nutrition, I would work with a nutrition expert and not your, you know, general practitioner or whatever. with a nutrition expert and not your general practitioner or whatever. That's what I would do essentially. But unless there's other labs or markers

that they saw to make this recommendation, that sounds strange. It just sounds like old, sounds like you're talking to a doctor who's giving you advice based off of 40 years ago, what they said to everybody. Despite all this. It looks like you made an incredible transformation since last year I uh, it it's definitely something that i'm working on. Um, I I mean, it's it's been tough. You guys talk about like the opposite body dysmorphia of You know, I I love to eat and lift I went from deadlifting about 405 for re-reps to Lift I went from dead lifting about four or five for

Re-reps to I could barely pick up 135 off the bar when I started back in November So it's been fun and I really appreciate y'all Because if I hadn't started listening to you probably three years ago I would have gotten back into the gym and just started killing myself And I kind of this was about the same time, Adam, that you were kind of going back through. So I followed a lot with that. Perfect. When I started back, it was more or less like a maps 15 style. How you look great. How far are you into this, uh, this comeback journey? Um,

Oh gosh, probably mid October.ctober I can start lifting again after surgeries and everything. So we're gonna start a group training, virtual small group, where we have our coach. So we have a few coaches that work for us are really really good and we're gonna pop in there as well and we're gonna basically group coach like 50 odd people and take them, essentially the whole purpose of it is to get you back. Like you were at one point, you lost muscle or strength or whatever and you wanna get back into shape.

If that's something you're interested in, I could have our coach call you. I don't think we've publicly announced it yet. So, cause it'll fill up quick, but I would love to work with someone like you after what you went through and have you in that group and just once a week, you know, talk with us or our trainer and see if we can get you to just crush what you did before.

Yeah, that would be incredible. Cause that's kind of my struggle right now is how do I get back to where I was but not push it so hard in the fact that I get injured or whatever it is. So, you know, it took six, seven months off and didn't lift at all. So I know it's a slow process. Um, you're doing good though. That's, that's serious change. Yeah. Yeah. Well, you're, you're, you're, you're doing a great job. You're doing real change. Yeah, bro, you're moving the needle.

You're doing real good. Let's send, I'll have one of my coaches reach out to you if you're interested in getting in that group before it goes live. You can announce it if you want. Oh, okay, so for anybody listening who wants to check it out, it's mindpumpgroupcoaching.com. But for you, Drew, I'll have somebody reach out to you

right after we get off the line here. I appreciate that. You got it, man. And then, you know, go ahead. Prior to that, sorry. Can I ask you guys another question? Yep. So kind of, I got mentioned before I was eating about 3000 calories prior to going through chemo and everything. Right now I'm about 24, 50, 2500.

How long should I take to get back to 3000 calories? Is something where tomorrow I can start eating it or gradually go 150 calories a week and just kind of maintain or look at my body weight and see what it's increasing. How's your appetite? I would say I could eat more, um, without forcing it. I don't eat a ton of snacks right now. I really just stick to breakfast, lunch, dinner. Um, good. And then if I have more, I would say I could increase like potatoes, rice, some

of the carbohydrates to get more calories. It's a great, that's a great strategy. I think adding, I think adding like 250, 200, 250 calories right now would be okay. I can just see what happens. If you're already doing things like rice, sweet potatoes, just double up one of them. So if you're doing like a cup of rice,

go two cups of rice somewhere in there, or a quarter cup and a quarter cup on two of the meals or whatever is a great way to start to do that. Okay, perfect. Make it easy. Yeah, let's do do that and then hopefully we see you in the group bro. Yeah yeah. You're perfect candidate. I love that. I uh I used to have a group that I worked out with prior to everything and now with a 17 month old and kind of getting through recovery and everything I've dropped that off so I'd love to kind of have somebody to show me where to go. And awesome. Well, congratulations on that. Yeah. Do what? Congratulations on the, on the baby. Appreciate it. Appreciate it. That's yeah.

Again, I appreciate y'all and everything from a dad aspect and lifting and all that. So I'll be, will the email come through in the same thread? I'll have somebody read. You'll actually, you'll actually hear from one of our coaches. They're going to come. Yeah. They'll come email you. Awesome. Awesome. I appreciate it guys. Thank you a ton. You got it, man. All right, Drew. All right. Take it easy, man. You know, I gotta say this, like if you're, if you're fit, active, consistent, um, not that, you know, you can work with, you can work with any medical professional, but finding one that works out is always better

because they tend to understand this. I remember as a kid, I've been working out forever, I remember as a kid going and then getting flagged for being high, and I was scared, I was like, what's going on? And then thankfully, I had a doctor who lifted weights. And he looked at me and he goes, no, you're fine, dude. He goes, you lift weights, obviously you work out. But if he didn't lift weights and know that,

like as a kid, I would have freaked out. So I think it's important to know that. And also because they're into it, right? So you're not gonna necessarily find an expert on fitness, but somebody who does it themselves is gonna know. The least no basics, the other thing that I, same thing, I got scared like that, and it wasn't until I had a doctor

who actually worked out too that knew to even ask me, did you lift this morning? Yeah. And I was like, yeah, yeah, no, I train every day. He's like, oh yeah, no, you gotta be, take at least 24, 48 hours before we take this test, or it's gonna show it's spiked. Yeah, do leg day and then you go with it.

Yeah. It's like no one told me that before. Freaked me out. The last time was high like this. So yeah, just at least those things like that. That's huge. Totally. Look, if you like the show, come find us on Instagram. Justin is that mind pump, Justin. I'm at mind pump to Stefano Adams at mind pump. 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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