Mind Pump: Raw Fitness Truth - 2563: The Most Effective Ways to Get Those Around You to Start Working Out & More (Listener Coaching)

Episode Date: March 28, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: The MOST effective ways to get those around you to start working out. (1:45) Creatine does EVERYTHING! (25:12) Red-light therapy to help with your sinuses. (34:53) Are artificial muscles in our future? (38:05) At what point do the childish things you collect get weird? (47:14) The nuggets are a HIT! (56:17) #Quah question #1 – How does one maintain protein targets in a caloric deficit? (59:40) #Quah question #2 – How do you know what weight to choose while warming up to a working set? (1:02:21) #Quah question #3 – I bought MAPS Transform: What’s the best way to determine your baseline calories for the later phases? I’m not sure where to start with my calorie calculations. (1:05:39) #Quah question #4 – What are the benefits of the newly popular lymphatic drainage vibration plates? Is it a scam? (1:09:45) Related Links/Products Mentioned Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. ** Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** New users who sign up will receive ground beef in every box for the LIFETIME of their subscription + $20 off their first box when they use code MINDPUMP at checkout. ** March Promotion: MAPS Performance or MAPS Performance Advanced 50% off! ** Code MARCH50 at checkout ** Mind Pump #2152: How to Convince Friends & Family to Work Out The Potential Role of Creatine in Vascular Health - PMC Mind Pump #2432: The Truth About Essential Amino Acids with Angelo Keely Effect of Red Light Rhinophototherapy on Nasal Patency in Patients with Allergic Rhinitis Artificial muscle flexes in multiple directions, offering a path to soft, wiggly robots Move Over, Kids. Hasbro Wants Adults to Play.  - WSJ Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** How Do I Choose The Right Weight? (LIFT RESPONSIBLY) MAPS Prime Webinar Mind Pump #1830: Five Steps to Determine Your ideal Caloric Intake Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mike Matthews (@muscleforlifefitness) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, we answered listeners' questions. This was after the intro though. The intro today is 56 minutes long. In the intro we talk about fitness, science, workouts, diet, fat loss, muscle building. It's a good time. By the way, if you want to ask us a question that we can pick from and answer on an episode like this, go to Instagram at Mindpump Media. Now this episode is brought to you by some sponsors. Today this episode is

sponsored by Juv. Juv makes red light therapy that actually works. This is the stuff you see in studies. There's a lot of red light therapy companies out there that are selling you cheap knockoffs. They don't work. Juv is the real deal. So if you want better skin, faster recovery, higher testosterone, today we talked about less inflammation.

Go to Juv.com, that's J-O-O-V-V dot com forward slash mind pump. Use the code mind pump. Get fifty dollars off. This episode is also brought to you by ButcherBox. ButcherBox delivers high grade meat, grass-fed meat to your door. They deliver chicken, pork, wild caught fish, all of it to your door at great prices. And if you go to ButcherBox.com forward slash mind pump, new users, sign up, we'll get ground beef in every box for the lifetime of their subscription plus $20 off. You gotta use mind pump, the code mind pump at checkout.

We also have a sale this month, Maps Performance and Maps Performance Advanced, both 50% off. If you're interested, go to mapsfitnessproducts.com and then use the code MARCH50 for the discount. All right, here comes the show. One of the most challenging things to go through when you're into fitness and health is having a loved one or friend spiral downward with poor health or obesity or lack of activity. You want to help them so bad.

We're gonna talk about the most effective way to convert them. Most of us screw this up and turn them in the wrong direction, let's go. Do you guys still struggle with this or is this something that you've honed in on, your ability to get better at? A lot better, sometimes it's a struggle. I think, let's start, well I'll start with the first one and then we'll kind of talk about how tough this is,

but the first most important thing that I figured out took me forever was to be the best, truest example of fitness and health. Yeah. So that I could. Nothing's gonna beat that. Yeah, it's like, it's the best way to influence someone is to walk it yourself in a true way that draws people to you.

In other words, not an egotistical way, not a, but like what does health really look like? It looks like good energy, it looks like consistency, it looks like your habits while you're around them. That's one of the most important ways or most effective ways to bring people over. But to back up, it is very hard to see people decline in health and the urge to shake them and preach to them.

Just confront them and tell them like all these things they're doing are so wrong and it's just, that's such a hard, I mean it's just walls immediately get built. 100%. I feel like I pieced this together pretty early. I know very, very early I struggled a little bit and I think a lot of times it was just

because I was so excited about what I was learning and not being very aware of what I sounded like or how I might have been turning other people off, but it quickly came kind of full circle for me because I experienced this a lot growing up in the church with people trying to indoctrinate other people with their religion or their beliefs. And I just always thought it was so interesting, the hypocrisy of it. And so quickly I made that connection like, oh, this is how I used to feel about people like constantly preaching at you or trying to convert people. And it's like the first thing that you do, it's just human nature to look at that person and all the flaws in what they do. And so it's like, oh, that's not much different with me

talking to somebody about how to live a healthier lifestyle. What I have to recognize is immediately they're going to look at all the whole, oh, I saw you drinking a Diet Coke yesterday. What are you talking about? I haven't seen you work out in a week. You know that that's right away how they think. And so if that's true, and just like in religion or trying to get someone to understand or see your side of beliefism, the best way to do it is to be such a shining example that people ask questions, that they go, man, there's just something different about you lately, Sal. What is it? And then you have the opportunity to go, well, you know, I've been working on my walk with Christ and it's just changed me.

And then I can, you can talk to them about, and the same thing goes for fitness. It's just like, you wanna get to a place where you exude health so much that people are just like, man, how do you do it? And then then you have the opportunity. I've never successfully helped any friend or family member because I approached them and preached to them

about fitness, it's never worked. Now I can be convincing, I'm one of the best salespeople around, anybody will tell you, and I can convince them to start, never worked long term. The only time I've ever, ever, ever been able to help someone close to me. And they come to you. Is when they've come to me and asked me.

It's never been me going to them. And the reason why they came to ask me was because they knew I was in fitness, they saw that I had good energy, they would comment on how I looked, or oh, you're always so happy, man, you got great energy, or we're at these parties and everybody's eating all this other stuff

and I notice you don't make these choices, you don't make a big deal about it, you just kind energy, or you know, we're at these parties and everybody's eating all this other stuff and I notice you, you know, you don't make these choices, you don't make a big deal about it, you just kind of eat a particular way. Is that really hard for you? You know, sometimes it will start like that, like man, how do you turn down pizza all the time, you know, and you know, I would talk to them about it.

And it was, the invitation was from them, it wasn't from me, or should I say, the invitation was from me but it was it was very subtle. It was more like me and again the true example of this is not being the hyperfanatic or the person no one relates to. Okay so if you're like if you're canceling birthday parties, if you're showing up at parties with all your food, if you're being that weirdo, you're probably not gonna get, you might get some questions,

but you're not gonna get a lot of people who are on the fence. They're gonna be like, I don't wanna be like that guy. He doesn't even show up to parties. You don't wanna be holier than thou. He's obsessed, you know? You wanna be the truest example, and what that means is when you look at health

in its entirety, yeah, it represents, health means you look a particular way. That's obvious, let's put that aside. It means you're in a better mood. It means that you've got better energy. It means that you just seem to look like you feel genuinely better or well all the time. And so that is absolute number one is to be that example.

If you're not that example that I'm talking about then nothing else will work. I mean I can literally look back and like even listening to this conversation I can think about my progress with my dad because that's the I've had so many interactions where I've tried different methods and it's been really cringe in the beginning, because I felt like we had this rapport. Like even somehow, sometimes when you're with your friends and your male buddies too, you jab at certain things. And I'll come by and I'll slap them in the stomach.

And I call them a big fat ass. Yeah. And you know, and that didn't work. And we tried the next thing. Weird and that didn't work and Like your drink this and it's like green juice and he's just like You know, I'm just like, oh you're such a big baby, you know, it's so now I'm like, okay, that's not working and so softened it up and literally I just abandoned all like, you know trying to infuse or like I guess I tried to like get There as much as possible. I'm like I'm available

Here's all these exercises like you could be doing and but like and it's so cringe, dude I know it's a terrible approach But I want to you know highlight example of like like we're all kind of like if it's somebody that close to you You will kind of like think that oh, maybe I can just do it this way. It's hard because you have a family member, this is when it gets real hard, okay? Okay, fine, they look unhealthy, they're overweight, okay, that can be tough, you love them, doesn't look good.

Here's where it gets really hard, a health issue happens. This is when I would crack. And you know what they need to do. And if it's someone really, I still have challenges with my parents, because obviously I love my parents more than anything and my mom will say, oh my you know my back is really hurting and I'm just like oh I want to tell you what I think you need to do because I know I have the answer or my

dad's like man I've been feeling really bad I've really had low energy lately you know and it's really that's when it gets really tough is when there's an health issue but you fight the urge and you just be the example. And then that takes us to the next one, which is this is just as big as the first one. You don't judge, ever. Ever, ever, ever. When they have a health issue,

when they're eating like garbage, when they're making a terrible decision, the opportunity will pop up where it's gonna feel very appropriate to judge. Like they'll come to you and they'll say, oh man you know I feel like garbage. I think I need to quit smoking. Oh real easy opportunity for me to be like yeah you know or you can just say man that's real tough. Smoking could be really difficult. Let me know if you need any help. You know type of deal. Don't judge ever because when you appear to be the judge it it invokes shame, people turn away from that.

Even if it motivates them initially, they'll eventually turn away from that. You learn this on your way to becoming a good trainer. Because this is how you treat clients. I've talked about it before, I'm so aware and sensitive of this that a lot of times when I'm trying to give direct advice to a client, I'll even speak in generalizations like, oh yeah, a lot of people struggle with this. Or I had a friend who... Yeah,

or I had a client before who this is what I had, but I'm really talking to them because I'm trying to be very sensitive to their struggle and also not alienate them. Like, oh, you do that. Make them feel all alone. Let them feel like, hey, it's totally normal. A lot of people struggle with that. Which is true. It is. You're not lying. You're being honest.

But I think it's such an important skill, to me, of becoming a good trainer is that ability because you see so many different types of clients. It's even more important when you're trying to convince a family member to come that way, is that they already know that you're the family trainer. So they already put you in this different category. Last thing you wanna do is make them feel even less of you

and making them feel that you not only understand or maybe you struggle too with similar things to humanize yourself. Totally, so to back up a little bit, your best chances at influencing anyone is what kind of relationship you have with them. Damage that relationship and your opportunity to influence them is gone.

So number one is the relationship. Now this doesn't mean you coddle, so I wanna be very clear. This doesn't mean you lie, it just means you're honest with compassion and empathy. So let's say you're, we'll start with the first one, you're a great example. Then somebody comes to you, it's your mom,

it's your dad, it's your spouse, and they say, hey, man, I feel like crap, I think I need to change my diet. You can be very honest and say something like, whew, that's gonna be tough. I definitely think that's one of the reasons why you feel like crap. That's gonna be a tough one.

A lot of people struggle with that. That's how you approach it. Not like, I've been telling you it's your diet, or yeah, what do you think? Don't you think it's? Just encourage them. It's the non-judgment, honest truth. Not the, I'm gonna make you feel like crap

because I told you so, which is very, look, it's very tough to do. When you, again, I talk about my parents because this happens to my parents, when my dad hurts his back and he comes to me, I wanna tell him, well yeah, you know why he hurt you back? Because of this stuff that I told you that you didn't do type of deal.

You know, it's very easy to do that. What it does is it damages the relationship and it makes it less likely for them to ever come to you again with any of that stuff. And as a trainer, I'm so glad you said that Adam, because what you see as a trainer, if your client feels judged, is they stop telling you the whole truth. If they don't feel judged and they feel compassion, they'll tell you everything. And then you can really help them. And then you can really help them.

The next thing to do is When it gets when it becomes appropriate invite them to do it with you to spend time with them, but make it appropriate. Here's a mistake sometimes trainers make or People make fitness people make they'll invite the person and they'll beat the crap out of them in a workout Or they'll invite them for a workout and make it about the workout. It's not about the workout, it's about the relationship. So what I'm trying to do when somebody comes to me and we're doing great and I did a good job not judging them

and then I say, hey, you know what, you wanna come with me on Saturday? Come work out with me on Saturday. First off, they're gonna say this, oh, I can't do that, I'm gonna get my butt kicked. No, no, no, I know what I'm doing, I'll take you through. It'll be fun, you know what, to be honest with you, I just wanna hang out with me on Saturday. First off, they're gonna say this, oh I can't do that, I'm gonna get my butt kicked. No, no, no, I know what I'm doing, I'll take you through. It'll be fun, you know what, to be honest with you, I just wanna hang out with you,

so it's about the relationship, I just wanna hang out with you and we'll do some stuff. Then when they come, it's not about the workout. First of all, one workout's not gonna do anything for them anyway, no matter how great you make the workout, it's not gonna change anything. I'm gonna make it about the time. Can I make this enjoyable for them

in a way to where they wanna try it again? That's's the most important thing and what that might look like is a walk. I have experiences with this with family members where they finally show up, they come to the gym, they're expecting me to beat them up in the gym, we do a little bit of mobility work and then we go outside like what are we doing? Nothing, I just want to go on a walk. Why? Well walking is great, plus I want to hang out with you and it really fosters a relationship where they're gonna come back and do this with you. This is especially important for spouses. This is where it gets real difficult when you have a spouse who's gaining lots of weight or is out of

shape. You invite them to come work out with you. It is not about the workout. It is about the relationship. Make it as appropriate as possible. And I think too, and I kind of went a little ridiculous with my dad Like I've gotten a lot better But you know what I learned was I see you spend more if I'm that concern I need to actually spend more time and that's not directly around fitness and nutrition and all that stuff I need to spend that time so I can have that space So then he can actually ask me questions and I'm not coming in with this Constant energy of like well, what are you doing? And like asking and probing, uh,

it's more like being available and then also getting back into like things that we used to enjoy doing together. So we'll go to like car shows, we'll do active things. I'm trying to get them out of the house, you know, and there is some strategy to that, but really it's the amount of time spent. It creates and fosters a better environment to then start talking about these things. This is such an underrated tip and overlooked because the fitness person who tries to get somebody to go to the gym tends to want to either impress them or show them a crazy workout.

And so they go into it with the wrong. And if your desired outcome is you're trying to win this family or friend over into a better way of taking care of themselves, blasting them in the workout or impressing them to show them how strong you are. Which only alienates them. Yeah, is not serving your goal.

And so to your point, this is why I think it's such an underrated tip, is like it purely is, my goal is that they enjoy this process. Even if we ended up only doing one exercise or just going for a walk, it's that I want them to see how easy it is for them to move this way or move in this direction of a healthier lifestyle. It doesn't need to be this overly complicated workout or what you love to do, right? Because you love SoulCycle or you love this class

that you take, like, oh, I want to, no, it's like, that's not the best approach to trying to win them over and so I think this is a really important thing. I'm so glad you said that, Adam, because here's another challenge with the inviting for time spent. Don't invite them to an important workout that you have because you're going to set, you need to sacrifice

your workout for the relationship. In other words, don't invite them to back day. Yeah, I'm gonna do my workout on Wednesday anyway, come along. Well, are you gonna keep, are you gonna do your normal workout? If you are, don't invite your beginner family member because you're gonna make them feel like they don't belong. So my best approach with this was always to invite them

to something that was outside of my workout. So I didn't have to sacrifice my workout. It was all about them. Had nothing to do with what I'm trying to do that was outside of my workout. So I didn't have to sacrifice my workout. It was all about them. Had nothing to do with what I'm trying to do with my body or trying myself. That whole impress something, that can definitely happen, especially if you want to show them how great it seems. All you're gonna do is make them feel like

they can't do that. Like I don't belong here. You know, it reminds me of one of the first formal dates that Katrina and I ever did when we first met each other. I took her snowboarding. And she had bad experiences in the past doing it. Other boyfriends and friends have tried to get her to snowboard.

And I was just saying, no, no, no, come on, we'll have a good time. And long story short, I converted her over to be somebody who rides and she loves it. And she talks about that day all the time, just about what a great experience it was for her. But it was, she never saw how good I was. I never got to ride in front of her and impress her.

We never did anything I really wanted to do that day. We spent most of the time on one little section, the entire, but it was just such a- It was about her. Yeah, it was about her and her experience and us having a great time. And we probably spent a lot more time talking and joking and laughing than we did even riding. But that was such an important moment And I knew that from my experience being a trainer and understanding that, that if, and she, she will talk about it.

It was like, you know, you didn't, it doesn't bother you that we didn't know. I don't mind at all. I want to do this with you. I want to be here with you and I want to enjoy this. That's why I invited you. And that's, this is a great day for me too. And I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm

just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, I'm just, you know, you didn't, it doesn't bother you that we didn't know. I don't mind at all. I want to do this with you. I want to be here with you and I want to enjoy this. That's why I invited you. And that's, this is a great day for me too. Her feeling that way gave her that space and opportunity to then want to pursue it further. I feel like that's very similar to this workout analogy that you're giving is just like, you go to bring someone in there.

This is not your workout. This is not about what you like to do or showing them anything. It's literally about them having a good experience and being aware of that is so important to how you set the table for this person and their experience with the gym. Totally.

Next is this, by the way, of all the things we're gonna talk about, this is the most challenging, is to be patient. Because you're gonna do this stuff that we're saying, and then you're gonna wait three months, six months, a year, five years, 10 years sometime. You're gonna wait a long time, and then sometimes it never happens,

which I'm gonna tell you right now, any other way wouldn't have made it happen either, or sometimes it just takes a long time. You gotta be patient. The other way doesn't work, it happen either. Or sometimes it just takes a long time. You gotta be patient. The other way doesn't work. We know that for a fact. It's not gonna work. Being patient is the only thing that you have

and it takes a long time. I have family members that took three years. By the way, this is a tip for trainers. I had clients, when I got good at being a trainer, when I got really good at helping people develop a relationship with fitness that lasted for the rest of their life, I'd have clients that hired me to lose 30 pounds

and it would take them three or four years. It wasn't because it took three or four years to lose 30 pounds, it took them three or four years to finally figure out and commit to the stuff that got the weight off. Now that entire time they're with me and I'm patient and I'm not judging and I'm being honest and being empathetic and still they're showing up.

And then they figured it out and three months later they lost 30 pounds. It's gotta be on their terms. You gotta be very, very patient and they gotta feel that you're not, it's like, yeah, they're just there, they're just fit. And the next thing you know they ask you, but you gotta be patient.

There's a lot of misconceptions around what a fit, healthy lifestyle looks like. And it's, you know, very similar, probably Sal, you've shared openly your journey of Christianity and it wasn't just first sign. It wasn't one sign and you're like, oh, I bought in, I'm all in. It's like, it takes several of these things a lot of times to break down your own wall that you have up about whatever that thing is. Right?

So if you have a person who I don't want to like, I've had friends tell me like, I don't, I don't want to be like you. Like I don't want to have to train twice a day every day. Yeah. I don't like, like I don't want to do that. I enjoy having drinks every now and then I would never want. And you're like, oh man, they have, they have no idea. They have no clue on what this really looks like.

And so just by them experiencing it one time, or they get one taste of it, a lot of times isn't enough for them to go all in. They still have a lot of other misconceptions around what being healthy and fit looks like and the flexibility that you get from it, how much better all your other aspects. And you can't just go tell them all that.

You have to allow it to unfold and for them to learn that on their own time. And then, you know, and you've, I've seen the spectrum of people that it only takes two or three things and then they're bought in. And then others, to your point, it took years of having to see so many things before they finally went like, you know what, this is what's missing in my life. And then they, then they're bought in. So yeah, you gotta be patient. Do you remember how patient you guys figured out? Do you remember how patient you guys had to figure out how to get with your clients?

Remember the beginning, like when you first became a trainer, I lacked patience. It was like, we're doing this. You're doing this. There's all hustle and you're trying to move them to a destination. And how ineffective it was. It's super ineffective. It's like a zero percent success. It's the whole thing, it's like you gotta move them to a destination. And how ineffective it was. It's super ineffective.

It's like a zero percent success. It's the whole thing, it's like you gotta teach them how to fish and that takes a long time. That's right. Lastly, when and if they ask. You were patient, you weren't judging, they're coming to spend some time with you, you're a great example.

Now they're like, I'm ready, I need you to help me. Here's how you could totally screw it all up. You throw everything in the kitchen sink at them. You will completely. Here's your morning routine. Yeah, oh cool, I gotta write everything up for you. I got your workout, here's your meal plan, here's what you could do for sleep,

here's the supplements we're gonna throw away. No, no, no, way too much all at once. They're gonna fail, you have just destroyed them. You start slow as hell. It's literally like, oh really? Okay, you ready to go? Okay, here's what I want you to do. I want you to walk for 15 minutes a day. That's it Yeah, let's just start right there. And when you feel like that's a habit, then we'll add some more stuff Okay, and then you stay in contact with them and then little by little

They add more things and the things that they add are more challenging and they build this skill around health and fitness. Slow is better always in these situations even if even if they ask you they want more they tell you I want more because they will when they're ready they'll tell you well what about diet can you give me a meal plan give me a workout no no no start slow that's the best possible thing you could do. This is another attribute that you develop on your journey of becoming a good trainer. You eventually figure this out. Anybody who's worth at all, anything, is a good trainer.

Like you had to have figured this out. You eventually, because here's a point where you may get enough education that you have all the answers. I've got all the answers to the test and I can help anybody as far as telling them what they need to do. But you realize over time that that's not enough. Just you having the answers isn't enough to get

everybody in shape and it has to be on their terms, on their time and less is more. And if I can get them to build one small habit and then I can stack that habit on it, I'll be far more successful. It's so as becoming a good trainer, you figure this out. It's no different with your family and friends when you're helping them out is last thing you wanna do

is overwhelm them with all the things they could be doing to be fitter, healthier. And it's like, hey, let's just see if I can get them to add. And again, like you hear this on the show if you've been listening for a long time, like you tend to hear us when we give advice to people that call in, it's like, we pick one or two things,

just go do this one, we say, that doesn't mean that there's a bunch of other things that person could do that to be healthier, like, and we know what those things are. But we also realize that if we can just get them to do that one thing, track their protein and show up to the gym twice a week, we know that we can move the needle so much in their life that that may be all it takes to commit them forever versus here's all the things you can be doing with the reality that most likely they will fail because most people

will fail at all of that stuff. And then they think, oh, well, I can't do all those things. So I knew it wasn't for me, and then they're done. 100%. And if you apply these things and do them well, you'll become a great evangelist for fitness. If you do them wrong, you'll be that guy or girl that not only doesn't help anybody,

actually turns people off, which you see often in the fitness space, right? You often see, or in circles, you see in friend circles, that fitness person that kind of turns often see, or in circles, you see in friend circles, that fitness person that kind of turns everybody off, makes them feel insecure, and you don't want to do that. You definitely want to do that. Anyway, I got another study on creatine.

It seems like creatine does everything. Doesn't it? Is there another benefit to finding this? Well, I mean, there's so much, so there's, yeah, so, this study showed that creatine helped with vascular health as well. So it's also good for your blood vessels and your heart. What's the, because it volumizes the cells?

Just blood vessel function. Like what, yeah, what's the mechanism at which it's doing that? You know, I don't know. They saw a reduction in triglycerides as well. But creatine could meaningfully improve cardiovascular health markers because of that improvement in blood vessel health.

And again, I'm gonna say something kind of bold here. I don't think there's anything creatine won't improve Yeah, because Because the cell it helps fuel Well, it provides more fuel to the mitochondria of all the cells the body Thus making all the cells of the body operate and we know what everything is mitochondria thus making all the cells of the body operate better. And we know what, everything is mitochondria. Everything is mitochondria.

So focused on mitochondria. So if anything that makes that a little bit better is probably gonna have tremendous carryover to everything else. Looks like Doug also brought up more there that it improved cardiac function and reduced risks of arrhythmia. So people who suffer arrhythmias,

and scroll down a little bit, Doug. I thought I just read a study too, Sal. Didn't they just do a recent study that it's officially confirmed now that even children under the age of- No, they're actually fighting that. They're trying to make it, they're trying to say only adults should take it

and there's experts that are like, this is the dumbest thing ever. This is safe for everybody to take. Someone just shared a study of saying that it's been confirmed, it's safe for all ages to take creatine. There's tons of evidence to show that. Yeah.

But I think it's because it was originally started and stayed in for a long, it's only recently. Yeah, it's been in the performance side of things. Yeah, so it's only recently that creatine has been moved into this like longevity, brain health, you know, like this health category. They were initially worried about like kidney and like, it affecting that on some negative level,

but that was like, I remember that was a big concern the very beginning, but that, I mean, they've pretty much proved that wrong. Oh yeah, there's lots of studies on kidney functioning. It's only a matter of time before it's like a multivitamin. Oh yeah. When are we gonna have Flintstone creatine, you know? If you're elderly, if you have an elderly family member,

give them creatine. This is extremely beneficial to people as they're aging. It's good for women and menopause. Yeah, it's because it was relegated to sports performance and because it effectively improved sports performance. Because remember, natural supplements, like non-hormonal supplements, there are none that show the across the board

athletic performance benefits. That the great team. Yeah, you don't really see it. No, nothing shows that. It outperforms everything for athletic performance, period, end of story. So because it was so effective, it was like, oh, it must be bad for you then,

because it's like steroids maybe or whatever. So it was in that category for so long. It's only, the literature has only really started, really pointed to its longevity benefits, or I should say, started compiling lots of evidence for longevity for probably the last 15 years. Definitely over the last 10 years. And really it's only become more mainstream

like a longevity health supplement last few years, where you're seeing lots of people talk about it. So I think that's why it's got that, you know, there's that kind of myth that surrounds it. It does feel like though it's moved its way into all these other cat, I mean we were just on the call just the other day with a, you know, menopausal, perimenopausal specialist, doctor, super bad ass, right? And she's like, Oh my God, creatine, you brought up creatine. She's like, Oh my God, I didn't bring that up. But that's like for sure. First thing I want to first use for patients. Yeah. I'm a huge fan, huge fan. Right? So it does feel like, you know,

we've had many people talk to this about the cognitive benefits. We know what's for vegans. Like it does seem like it's gaining a lot of traction and there's a lot of, I mean, I guess you could tell by all the brands that are popping up too. I mean, look at how many creatine brands are, it's been around for so long yet. You're seeing- It's taken, you know how long it's taken? We guys know this, just people listening.

It has taken so long for women to embrace creatine. Yeah, cause the water. Just cause it's a muscle building supplement, you gain a few pounds of hydration. Okay, so in other words, your muscles are fuller and rounder and firmer, cause that's muscle definition. Yeah, so that scared women. And then supplement companies are stupid. Really dumb because what they do

is they try to market to fears. But what they end up doing is they end up putting authenticity around a false fear because of their stupid marketing. So what companies did is like, oh, we gotta sell this to women. So what we're gonna do is be like, this is the creatine without bloat.

Doesn't cause bloat. Because all these other ones cause it, apparently. Yeah, which then just reinforces this lie that you get bloated when you take creatine. By the way, if you do get gastro distress, because that can happen with creatine for some people, take smaller doses and spread them out throughout the day. That'll solve 80% of the issues some people will have with

with gastro distress. There is a small percentage of people that just creatine tends to bother their stomach, in which case don't take it. But everybody else, the vast majority, like try it at least and see for yourself. Speaking of supplements, I actually haven't brought this up to you guys. I forgot to bring this up and you just reminded me of this. Are you guys aware of, there's this up, and you just reminded me of this. Are you guys aware of, there's a supplement that we've promoted and we talk about

that one of our good, good friends, Mike Matthews, has openly spoke out against, and it's one of the areas that people always question. They always DM me, well, Mike says this, and you guys say that. What do you think, do you know what it is? You know what supplement it is? The Fatburners?

No, he likes Fatburners. Yeah, yeah. And he speaks out against? Yeah, yeah. Oh, out against. You against you guys. Yeah, I've seen he's done tweets on it before and recently Oh cauldron. No, no what? Yeah. Oh, yeah And uh, it was so funny because we were on the phone We were actually in there what made me think of this we were talking about uh, creatine coming out Creatine specifically for women and what that would look like, you know's just like, yeah, if I did something like that, I would do something with like EAAs with it.

And he's like, and he starts going off and I'm gonna start laughing. I said, bro, you know that that's why we changed our mind. I said, we were so on the other side of that for the longest time. And I sent him over the episode that we had with what's his name, I can't think of his name right now, who dropped all those studies on us.

And so Mike is completely- From Keon. Yeah. Yeah. So for the audience that I get a lot of, I've had a lot, I don't know about you guys, I've had a lot of DMs from people that have asked me about that because it's an area where we have communicated different.

And I said, hey, listen, we were there too. For the longest time, we talked a lot of shit about EAAs. And first to admit, when somebody comes on and breaks down studies that we weren't familiar with or shares new recent studies that have come out, then change our mind on something. That was an area that we changed our mind on and seeing him change his mind. So I don't think he's publicly talked about it yet. So there's people that's stupid, because it wasn't that long ago that I got a message about that.

Creating, we've been on for 10 years. I remember saying early episodes that, and at that point I was speculating, it's gonna be good, it's good for everything. Everybody should probably take it. There's gonna be benefits for most people. And now it's very clear. It's like, whether you work out or not,

whether you're into lifting weights, you do endurance training, or you just sit at a desk all day long, whether you're a vegan or an omnivore, like it doesn't matter, it's good for you. It's like one of the, I can't think of a supplement that's not essential. Even if you think you're eating enough meat too,

it seems that like, there's all these protective benefits to it, which I trip out on in terms of head trauma and all that stuff. I'm telling you guys, all the crazy crap that I've done to my body over the last 30 years, one thing that I did right, I think, protected me against all the crazy stuff that I've done. You're never missing creatine.

I've taken creatine nonstop since I was 16. It has such protective effects on organs and all this stuff. So I've done. I've taken creatine non-stop since I was 16. It has such protective effects on organs and all this stuff. So I sometimes get blood tests sometimes. I'm like, man, I'm still good. After all those years or whatever. And it was that, dude. I think it saved my life. That's funny, dude.

I think I was crazy that whole time. It saved you all these years. Well, it's such a cool thing for the consumer too because it's a really inexpensive supplement. It is. And so for the audience, don't get pulled into all the different versions and the, oh, this one's faster, better, like all the bullshit, like the most basic,

generic, cheapest form of it is. As long as it's pure monohydrate. Yeah, pure monohydrate is the cheapest form of it you can get and it's not expensive at all. And so it's awesome that so much research has come out to support how great it is for all ages, all groups of people, no matter what the goals are. So it's like, and it's not that crazy.

So it's nothing worse than like, you know, the newest supplement or whatever we're talking about that's, you know, good for you. But then it's just like, it's also costing an arm and a leg, you know, for for little tiny benefits. The benefits from creatine are so wide and so awesome, and it's really inexpensive. That's great for the consumer.

100%. Speaking of health and stuff, Adam, I wanna ask about your sinuses. So it was confirmed, sinus infection. Yeah. Yeah. Don't you love having a friend like me? Yeah, well, you know what?

It annoys me that I didn't even piece it together. My ego's talking right, everybody. I mean, I should know better. I mean, when you get, you know, get influenza like that, and it's very common to get that, all the side, I have all the symptoms of a sinus infection, and yet didn't even think of it until you said something.

And I'm like, you know what, you're right. Like, that's probably exactly what happened. You know why it's hard, dude, is because it's a secondary infection. It's hard, a lot of people miss it because they are sick with the virus. They get better and then they get worse again. And so they can't, like what's going on?

Why is it lingering? But yeah, all your symptoms were migraines and pain in your face and all this other stuff. And I was like, oh dude, I think you have. I'm trying to remember the last time I had a sinus infection. It's been a long time. They suck.

Yeah, and I forgot what it feels like. You know, my wife got one when she was a kid that went untreated and it infected her bone. She was hospitalized. I didn't know that could happen. Yeah, bro, it could get real nasty if it's, yeah. I mean, sometimes, oftentimes they go away on their own, believe it or not, so.

I just, I hate taking antibiotics. Which one they put you on? Is it thromycin? No. Moxacillin? Yeah, I think a moxacillin was what it was. So you know what else you could do to help with that? Of course they-

Oh, no, doxacillin. Okay. Doxacillin mono. Oh, okay. Yeah. That one causes erectile dysfunction. Mm. Oh, good. I'm just getting too many of those anyways. Yeah. No, no, no, no. causes erectile dysfunction. You can't do any of those anyways.

Just kidding. So what are you saying that can help you? The juvelite, red light on your face. Oh really? Yep. Well mitochondria health right? Yes, it's anti-inflammatory. There's evidence to show that it boosts immune function

and that it's anti-viral, anti-bacterial. Oh, I haven't been doing that. Yeah, so you're on the antibiotics, so literally you could cover your eyes or not, you don't have to, and just shine the light on your face. Anti-viral and anti-bacterial. There's evidence to show that as well, but definitely anti-inflammatory and immune boosting.

So you just shine it on your face. The one that we have is the both, is the one that goes deep and surface. So it'll go deep enough. The sinuses are pretty close to the skin. So you're gonna get in there and it should make, in fact, you should notice a difference after one treatment. You should notice a little bit of pain relief.

It's funny because it's just a thought of saying in front of it actually sounds good. You know, sometimes you could picture yourself there and I'm know, it's sometimes you could like picture yourself that way I feel like I could have relief receiving red beams. Yeah, I have it I haven't been Katrina's been really good about it on it lately, but I have I like the skin. I'm sure yeah Yeah, Jessica sees that Like big time. Yeah, she's I just be doing farmer blows Disgusting when you do that we go on walks. Yeah, he's blasted

Oh, you're so disgusting when you do that we go on walks. Yeah, he's blasted Football right better out than in dude Football thing right it is why do you guys do that? That's like a football thing. Well, cuz you got a helmet on that's why right through your helmet. Yeah, they do Oh, yeah stories. I don't want to get into it, but yeah Skip that some there's some dudes that'll do gross things. This is disgusting. Hey, do you know that scientists, I gotta bring up this article, dude. This is super cool. I think Justin would love this.

Scientists have figured out a way, or they're starting to figure out a way to create artificial muscles. What? Ooh. Yeah, I'm gonna pull this up. Science Daily, right? So anybody who loves studies, sciencedaily.com, they'll post, and you can go in different categories.

Like you can look up health, fitness, sexual health, mental health, like, quirkiness. Is this associated with that video of that robot that they actually had this exoskeletal, musculoskeletal kind of material? I don't know if that was it. Yeah, cause like,

I saw that, it looked weird, dude. It was contracting, and it looked like literally just stripped somebody of skin it was like muscle and bone. So here's what it says here right so this came out March 17th this is from the Massachusetts Institute of Technology so MIT right smart people the summary engineers developed a method to grow artificial muscle tissue that twitches and flexes in multiple coordinated directions. Oh they're growing it.

Yeah, these tissues could be useful for building bio-hybrid robots. Oh my God. Powered by soft, artificially grown muscle fibers. Do you guys remember the movie? Dude, next level. Do you guys remember the movie Terminator? Yes, I do.

Remember, it comes out and you can't see that they're a Terminator, cause it's real living tissue over, you know, cyberkinetic or whatever. That's exactly what this is doing. What they're doing. But I think this is super cool. You know what I find that's really cool about this is that we're so smart that what we're always trying to do

is figure out how to do what God did or what nature did. We're so smart. We're trying to replicate it. They're like, hey you guys, we're getting kind of close to what we see in nature. Don't you find, okay, it is a bit of a, like a double edged sword or whatever, right? Or catch 22, like, because there's a part of you

that wants that too, right? Like there's a part of you that you're saying that kind of like tongue in cheek, like the fact that we're trying to emulate what God did is probably not the smartest. Well I mean, I think it's a great place to start though. But it also saying that kind of like tongue and cheek, like the fact that we're trying to emulate what God did is probably not the smartest. Yeah, well I mean I think it's a great place to start. But it also helps you kind of learn. Yeah, well exactly, it's also what gets us to understand

so much more and the whole long the way, how much we learn. Totally. And so there's like this, I don't know, is that a catch-22, is that what you catch-22 in a situation like that where you're like, it's like yeah, we want you to do it but then we also shouldn't do it. I think this is great.

I don't like it when they try to create consciousness. That's where I'm like, good luck, you guys, because we don't even know what that is. But creating artificial muscles? Imagine the amputee or muscular dystrophy. Now you have this artificial limb that moves and acts. Just to play devil's advocate with you, if we really explore consciousness

and we could figure that out, imagine what that would do for things like depression and people that have psychological problems. I mean, there's so many people that's- That'd be great if philosophers and scientists for thousands of years could explain it properly, but they can't. Nobody can agree on what it is and what it constitutes,

so what they're trying to do is create an idea of what they think it is, which is Frankenstein. So I mean, muscles are different. Like we know- It's a trade off for sure. I mean, the more we pursue stuff like that, the more you find out that it actually creates more depression, it creates more problems.

Potentially, or in the pursuit of it, you potentially unlock something too. On the way there, you find something else. If you're tempered and you had a real good counsel that was paying attention to the moral aspect of all these things, which is not existent. So my issue with tech is that there's no real counsel out there that's slowing things down and then testing it

before it's like, oh oh, maybe this is gonna lead We can play this out for years and see where this is actually gonna lead and who's gonna weaponize things this This is contemporary the strength of science is also its weakness the strength of science is its objective. There is no Moral compass, there's no you know, I don't have an opinion That's its strength, but that's also its weakness because the question is never should we. Well that's why I keep... Doug can you look up Catch-22? Am I using that correctly? I don't think so. It's more like a two-edged sword. So I said that first. Catch-22 is a situation where you have like an impossible situation that you need to do X to take care of but in order to do X you have

to do the first thing. So like for example, you want to get a job, but you need experience. However, to get experience, you need a job. So you kind of- That's a catch 22. Yeah. Okay.

So you're double-edged sorting it. I originally said that, then I went to catch 22. I should have just stuck with my own rules. Or you can mix them, right? It's a double-edged catch 22. Yeah, exactly. I do it all the time. You do throw stuff.

But I mean, that's what that is though, right? Because it's like you- You gotta throw a wrench in the monkey. You gotta throw a monkey in the wrench. I think you said that one. I'm glad I had you look that up, because I know I've used that before. I'm like, I'm not sure if I'm-

Before the comments start flying in the- Yeah, of course. I gotta beat everybody too. What an idiot I am, you know? If I can beat you too, it doesn't count. That's a great strategy. I think it's cool though, I think it's really, really cool. However, let's just have some fun with this.

We're gonna just go bad. Where could robots that feel real, ooh, look, this feels real, we're gonna go wrong, you guys. We're already gonna have sex with them. Yeah, that's exactly right. Well, that's the first thing that happens, isn't it? That's terrible.

I mean, that's like the first thing that will happen. Yeah, sure. I mean, it already kind of is happening, right? That's already where it's already- Yeah, even with just the artificial- Isn't that where most of this technology is at right now? Like, as it's applicable, it's like already, it's in the porn industry, right?

Is that where you are already seeing these sex robots and things like that? Tends to start there in terms of demand. Yeah, dude. And money. I tell you what, man, when that gets to the point where they start to really seem indistinguishable, it's gonna get twisted. It's gonna get real weird.

I think Westworld, I haven't seen Westworld, but I think they explore that, right? Yeah, they do. Because it's a robot, therefore there's no, I could kill it, I could do whatever I want to it, does it matter? Yeah. Talk about a philosophical, yeah, you would love that,

because it really does highlight human nature and where we tend to, if there's no, yeah, if you're autonomous or you have no recourse for your actions, how far would you express those actions? So do you guys believe that we could ever get to where it's indistinguishable? Yeah, I don't. I don't because of the conscious point you make.

There's something about that energy. Probably read in their eyes. Exactly, I don't know. I don't because the conscious point you make like there's something about That energy in their eyes exactly like I just feel like no no no might look feel all those things I mean, but I mean standing next to you and engage you I feel like I would feel a different energy about you I don't know. I think they could trick you I do I think you might be tricked. I don't think people care I don't think they want a real person. I think they want a robot that they program and they're going to want a dude is going to want a woman and he's going to program her to be what he thinks he wants. What do they say? It's like 65% of groups of people. It's like you're susceptible to hypnotism and things like that,

where it's like you're, there's a suggestibility component to people's, so you can actually manipulate people pretty easily if you're susceptible to it. All it's doing is accelerating the inevitable process, which, and we've talked about this, here's a very similar parallel, is that there'll become a time when anybody can have anything they want.

Yep. So right, with 3D printers in the future, in that direction, like materialistic things. That'll be a scary when anybody can have anything they want. So right. We're with 3d printers and the, and the future in that direction, like materialistic, that would be a scary time by the way. Right. This is the same thing. It's like, you, you think you want a robot woman who does get you your beer, does all these things. But it's like tell you how awesome you are. Like the program it to be like mad at you sometimes.

So then, and then you get that it's, you know, then you get that and you realize, Oh, I don't like this, you this. And the beauty is in the struggle. The beauty is in the hardship. The beauty is in the overcoming those difficulties or not having an imperfect human. You're being challenged. I don't know if people are gonna, I mean, maybe they'll totally figure it out,

but I think there's gonna be a road to that where it's gonna be like, you know. This is all Blade Runner stuff. You guys should rewatch that. She's too agreeable. I'm gonna make her less agreeable. And then like, there should be a button that makes her finally agree with me.

Or I want her to argue, not too much, right? I want it to be kind of fun. It's gonna be weird, dude. This is gonna be really, really weird. There's already people having AI girlfriends that don't even have a body, they're just online. Well, I mean, that's actually been happening for a really long time when you think about it.

When you think about the relationships that are happening in chat rooms, you don't know who the hell is on the other side of that. That's true. Well look at Yeah, what was that football players name? They got like a cat He thought she was real, you know and turns out the dude But you know like it's it's that's it I guess like in that form you can you can believe that it's a real person and you can be a robot. It does feel like it's very possible in our lifetime

that we'll get answered those things that we're talking about though. And our generation, or at least our kids' generation, will find out that having everything you possibly want or having a robot person to be exactly how you want is not what you want. And there is this misconception of maybe it is when it's like it's very obvious it's not, you know?

It's like, and you will, whether you know that now or not, you will eventually figure that out. Speaking of weirdness, right, so there was this post that went viral on X, and I don't like necessarily the woman's take, but I could see where she comes from. She said something like, you know, if you meet a man that's into collecting this

and playing with that or whatever, they're not really a man, they're still a child, blah, blah, blah, right? A lot of people got pissed off. Oh, a man can't have hobbies, whatever. But I think I can see- Attack her crocheting and you know. I could see some of the, you know, some of that, like some of the truth in that.

And so, and then we get an article sent by Jackie which aligned with it. So Hasbro, right, one of the largest toy companies in the world. Yeah, going after adults now. Well, do you know what percentage of their revenue is for 13 and older? Hasbro. Now, remind me, Hasbro does Gummy Bears, they do, what else do they do? No, that's Haribo. That's horrible.

Oh! Hey, you always think Haribo's Hasbro. I don't know why that is. Yeah, every time we buy Gummy Bears, you call it Hasbro. So what is, what is, like action figures. So what is, give me an example of Hasbro. Yeah, Play-Doh, Barbie, what else?

That's all Hasbro? I thought it was G.I. Joe, but maybe not. Okay, so what percentage is over 13 years old? Yeah, 13 and older. I would think 10. I would say 40. 10%. 60%.

Yeah, and they have, and they're, and they. Is it collectibles, is that why? Well, the toy industry called them kid adults, or kid-ults, and there's a growing segment of their fan, or their consumer base are adult adults. Yeah, they're like action figures, right? Yeah. Because like they do, like Star Wars, like famous movies,

like they'll have like these like action figures that people collect. Yeah, so you're seeing lots of, you're seeing adults by Lego sets. Oh, they do Nerf? Yeah, dude, Nerf's awesome. I still look at that. Yeah, but come at me.

Yeah, but if you invite me to your house. Yeah, but this is a really good discussion though, because at what point does it become, just like anything, right? It's the dose that depends. Look, if you're a good person, you're not hurting anybody, you know, you're into, whatever. Just don't be like the 40-year-old virgin version.

Well, some of it's weird. If you're an adult and you like My Little Pony. They have action figures, collectibles, games, all the Star Wars stuff. So here's a, oh look at this, here comes the defense. I have an elf action figure right here. You don't play with him.

No I don't, I just. So I collect things, so there's a lot of things that I collect. What's the most childish thing that you collect? Cards. You still collect cards? Trading cards, yeah. You put them in big frames and stuff, you get an expensive one. Well yeah, I mean, still. I'm a rich older kid.

It's no different. I'm still a 70. That's like, a young poor me could just have the card, you know what I'm saying? Now I can put them in big plastic things and put a signed autograph on it. It's just as bad. Okay, let me paint the picture. Stuffed animals, like yeah, that's a little weird. Let me paint a scenario, okay? Justin invites us over, a bunch of dudes, right? Some other guys, come over, he's like, hey guys, you wanna come hang out? We're gonna play with my Star Wars figurines. And we're playing, that's weird.

Yeah, that's weird. Or you, you know, or a woman is like, hey, you know, ladies, you wanna come over? We're gonna play with you. I get to be Han Solo. You're gonna play with, let's all play Barbie. That's kinda weird, dude. So I get the collector thing, maybe?

There's no argument for me on that. I mean, that was my point of like, to what obsession are you into it? I think there's something really cool about things that are nostalgic to you, right? That when you were a child, like, I mean, the model car behind me that I put together, I mean, here's, let me, I built that with my son

who's in Legos, into Legos right now. That was the car I had in my room as a poster. So I got that toy behind me. Yes, but hold on, let me back up. If you're a dude and you invite a woman to your house on a date. I don't show her those things. And you have a whole room.

I don't even show her those things. And you have a whole room of that stuff? Yeah bro, she's out of there. Yeah. She's gone dude. Or if you're a guy and you go over a woman's house. I guess it depends on what it is though. Like I don't, okay so you come over to my house. I have a whole room dedicated to the cards and the jerseys. It's a whole room dedicated to that. Yeah sure. But that's not weird. I mean I don mean, at least I don't think, at least I don't think, you know, maybe the audience could speak up and be like, that's weird. Like Katrina would never walk up there and be like, you have a problem, like she's like, this is cool.

No, but she tolerates it. I don't think, I think she thinks it's cool. Is she into it too? Yeah, well she's into basketball. If you asked her, if she had the choice of that room, would she have chosen that? Oh, that's a good, that's a good thing to ask. Definitely not, that was my like this is gonna be my room. Okay well that's... I'm decorating this room. You can have all the other rooms I said. You can do the master bedroom, you can have the living, you can have all the other choices, this room's my room.

Yeah I think well too like as long as I've been in you know marriage for like you know we're going on like 13 years so So it's like, I'm gonna have my own room. I need my own space. And like she has her thing outside gardening and doing all these activities and hobbies and whatnot. So she recognizes I like these things. I like guitar. I like, you know, having nostalgic things, you know, surrounded. But yeah, so she's not into any of that stuff downstairs and I don't care. There's, there's, there's a weirdness. Well, no, there's no, there's a point.

Yes. Because even the thing that I'm talking about with myself, that could get like, okay, actually, I'm gonna roll my best friend on the bus. Like, my best friend, like, okay, I'm into trading cards, I'm into the jersey, collectible, things like that. Okay, well he literally, on his phone, is on that What's Not app,

watching other grown men open boxes of cards. Like that to me is fucking too far. That's too far. And I also even see the way his wife reacts to it, like what the fuck are you doing? You know what I'm saying? Like so that's too far. Like we can both agree that we're into collecting cards,

we're into that, but at what point does it, when it starts to bleed into other aspects of your life or take away through things that should be more important and valuable, that's where you cross the line I think. And that's why I think that that woman's post, there was some, I get that women get that ick from it, you know, like you find out that a dude you're into collects a lot of toys.

Once you point that out, there's so many things they could point out about her, like intro to Bobby Z. I was just gonna say, is there anything that we get ick? We get ick from? I mean, girls get ick all the time for guys. Guys do all these icky things. But what would a woman be into that you'd be like, ugh? Stuff animals, a huge one, man.

Yeah. Yikes. A room full of stuffies. Uh-huh. Or those dolls with the creepy eyes. There's some grown ass women that be collecting stuff animals. Yeah, there's a weirdness to that.

We've already offended all of our people. I agree. I mean, I feel like that's equivalent to the. I don't care, dude. Take it. Yeah, there's a weirdness to that. We've already offended all of our people. I agree. I feel like that's equivalent to the guy who has all the... The girl who has a bunch of stuffed animals and she's 35, 40 years old. Way too girly of shit that's like super swirly-whirly, you know, like doily shit. Like calm down. Unless you're a grandma.

I love grandma houses with doilies and stuff. That's cute. You know what I mean? I guess. There needs to be a balance, I think. Yeah, dude. You know, it can't be like predominantly all feminine. Well, I mean, a girl can get that crazy with her obsession with belts and purses.

You ever seen girls' closets that go like over the top with that? Yeah. I mean, that can get really crazy, expensive, obsessive. You be careful though, dude. You got a lot of shoes, bro. Yeah. You got a lot of shoes. Listen, I'm not one.

I was gonna bring up shoes. I was like, oh, Adam has a a lot of shoes. Listen, I'm not one. I was going to bring up shoes. I was like, oh, Adam has a whole pack of shoes. Yeah, you should just send that to me. Yeah, so I mean, I don't know. I think about this stuff. I think it's an interesting conversation. It's just interesting that that market is exploding.

It's growing. They're like making Lego sets for adults. They're making toys because adults want to play with them. I think people are just kind of finding their way back to things in their childhood they really liked, appreciated, and maybe it's like a little overkill because... You know what you do with that? Can I just tell everybody right now? I'm going to sound like an asshole.

When you have kids, that's when you do that. If you're a grown single man... That's the best way to do it. And you're doing it on your own, it's like you you, you, you gotta grow up. You have kids. That's a really good point Sal, because I would have, I mean, uh, I've only had a son for five years. I had never bought a Lego set and put together a Lego. The only reason why I bought that car and built that car was to

do that with him. And I would have never done that had he not already been into Legos, because it was like, oh, you're into Legos. Cool, they actually make these, or these collector cars that I like these cars. Let's do this together. It made sense. Whereas I wouldn't have ordered that and put that together. Now, you know, Legos is an interesting one, though,

because they have some that are so complex that there is like a degree of like. Well, they're made. They're 18 and I bought Max. Max still two birthdays ago so it's for two years it's been up in his closet. I bought him this Bowser and it says on the box and I didn't even I just ignore it. Don't get none of those 18. Bro that is hard. 18 plus. It's 18 plus for him. We haven't done it yet. It's been two years it's been sitting in the closet. I've held off on like starting it.

He's about ready though now, like he's patient enough that I've already done some things with him that were for like 10 year olds and above and he'll build it over. Like we've done builds that take a whole day to build. So he's there now. Speaking of stuff that kids like, that adults like a lot, can I tell you a conversation?

I had my cousins over the weekend. So my aunt just got a new place, new house, beautiful house, we're up there and I got to see my cousin. He's got two wonderful kids, beautiful wife, just love the, oh you guys know Alex, love him, right? And his wife comes up to me, she goes, thank you for introducing me to the nuggets from Butcher Box.

They're the best. They're such a hit, dude. She's like, they're the best nuggets I've ever had. I'm like, I told you, she's like, we literally eat them so much it's embarrassing. So like, we eat them and the kids eat them, but we eat them all the time. Don't worry, I talk about it a lot. I'm fighting constantly. My youngest, he eats them before I can even have a chance now, like because he's just consuming protein. They're not just good nuggets. They're the best nuggets. I've never had so this this happened last the last night or the night before last and it happens a lot in the fact you bring the nuggets up it's funny because

so a lot of times Katrina and I will have dinner leftovers and then sometimes Mathematically, it doesn't pan out perfect meaning Like last night we had one of, she makes this healthy pasta dish that I love and there was one serving left and then Max would normally have his nuggets for dinner. And so then it's like, oh, what is the third, what does the other person do? Do you want to order? And so it came, it comes down to this, like, Hey, I'll have, I'll just have nuggets with Max. You order out or you do this and we're arguing over who gets the nuggets. You order out. I don't, you have the pasta or whatever like that. So it's, uh,

it's happened a couple of times. Isn't that normal? It's gotta happen to everybody else where you like have a odd odd number. I'm not like a bigger bag. You don't want to waste it. You don't want to waste it. I'm not like a nuggets efficient out. Of course, nuggets are palatable. Typically they're good, but I don't like seek them out. We'll get, I get like four bags every time I get my order because I put them in there. And I 100% will put 20 to 25 on a sheet

and just, that's my meal. And just smash them. And they're gluten free and they're easy to digest. They're really good stuff. They taste good and they sit well afterwards. I, it was a while back, it's been a while now, but I remember, and I think it was because we had been eating the

nuggets from Butcher Box that I had like a nugget craving and then I went through and got nuggets from McDonald's. Oh no, don't mess your gut up dude. It is not the same. No bro. It is not the same. You know what's so funny is when you're a kid, yes, when you're a kid it's so weird how you get adapted to that and you don't realize it until you've been away from it and then you have something that's way more natural tasting and then you go have that and you're like, oh my God, these tastes so processed chemically, this doesn't sound safe at all. You know what's weird too about McDonald's food, especially their nuggets and their fries,

when they're cold, gross, immediately gross. The Butcher Box nuggets, cold, warm, hot, whatever, always good, always good, because I've had them cold when we left them out. I wonder what that is. And you eat them, they're good, they're still good. I wonder what that is. Yeah, so, I don't know. More of the engineering in there.

The fact that it's more real. Probably. Closer to being more like real for me. Probably. Interesting. Seed is the world's best probiotic. If you want the benefits of probiotics, no more bloating, healthy skin, better regularity,

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Our first question is from JoshiJ93. How does one maintain protein targets in a caloric deficit? Eat it first, prioritize it. Prioritizing protein is even more important in a calorie deficit than it is in a surplus. Caloric surplus actually has some protein sparing effects. In other words, if you're eating more calories and you're burning, protein becomes less, it's still important, but it becomes less crucial to getting to your goals than it does in a deficit. So when you're in a deficit,

it's really important at those protein targets, but the way to do it is eat it first and prioritize it. Eat it at the beginning of your meal, make sure you hit those targets before anything else. This also could be a sign that you need to reverse diet. If you are in such a low calorie deficit that it's almost impossible to hit your protein, if I had a client like that, then we would reverse diet.

In other words, like let's say this is a, you know, a 200 pound guy and he wants to be down to 150 and he's only eating, you know, 1300 calories and it's impossible to hit 200 grams of protein with 1300 calories. I mean, literally, unless you only ate chicken breasts all day long, that would be almost impossible. And so that tells me, oh, we need a reverse diet. I need to build your metabolism up. We shouldn't even be in a cut yet because when you go into a cut, you can't even hit your protein intake. So that's something to consider if that's where this question is coming from. If it's coming from a

place of well when I go into a calorie deficit it's almost impossible to hit my protein intake. Your calories are too low. Really good point. It's not super common but sometimes you get that. You get that really really low calorie individual who's trying to hit protein and if they hit the protein they go over their calorie requirement. Like if you if they hit the protein, they go over their calorie requirement. Like if you can't hit your protein targets without going over your calories, even if it's lean protein, we got to reverse diet you

and get your metabolic rate to come up a little bit to build some muscle. But I mean, again, I'm gonna emphasize this. There's even data that shows that higher than what we recommend protein intake is more beneficial for calorie deficit. In other words, if there's some data that shows that higher than what we recommend protein intake is more beneficial for calorie deficit. In other words, if there's some data that suggests that what we typically recommend is about a gram of protein

per pound of target body weight, it might even be beneficial to go above that when you're in a calorie deficit to really preserve muscle. And in a deficit, a high protein diet, one that hits those kind of upper limits, in combination with strength training, it causes more pure fat loss than a comparable same calorie diet that's lower in protein.

So it's like a very big deal, and it makes a huge difference when you hit those protein targets. Next question is from Matthew Reiner. How do you know what weight to choose while warming up to a working set? You know, a warmup should feel relatively easy, but allow you to connect to the muscles

that you're trying to work and allow you to practice perfect form so you feel what perfect form feels like before you move into the working weight. Okay. Now, ideally a warmup looks more like priming, uh, than a practice set of that exercise. Uh, although once you become quite advanced,

a lot of really advanced lifters can prime well by practicing the exercise themselves, like a, a good, you know, bench press or a good power lifter knows how to activate scapular retraction, depression, and all the important things of a bench press. Whereas somebody who's relatively new, I might have to do a row, a cable row with light weight to really get that scapular retraction feel before they jump into the bench press.

But the weight should feel easy. It shouldn't feel like a workout, but it also shouldn't be so easy that you don't feel like you're connecting to everything and getting yourself in the groove. Really just enough so you feel like there's some weight there, but for the most part, you can make up for that with tension and to work on your grip, your placement,

really hone in on all those attributes of the mechanics of it and slow it down and pace it so you can emphasize just that intrinsic kind of tension that you're promoting to get that, which is really you're just emulating the priming sequence to your earlier point. So if you don't know how to do that specifically for you, obviously going through one of our compass tests will help to kind of reveal that. I've always thought this, when we get asked questions like this, it's a bit overthinking, don't you think? Yeah.

Yeah. Because play out the worst case scenario. They choose the weight too heavy, they choose the weight too light, and at the end of the day, does it really going to make that big of a difference? No. You'd probably better choose it too light. Right. Right.

So if it's purely a warmup set and you're not doing priming, which is what we'd probably prefer you do, right? If you were a client of ours, we would prime you before doing an exercise. So let's say you're not one of our clients and you're going to do a warmup set and that's your strategy to get ready to work out, then you can't really choose too light of a weight. Just do a weight that's really like, slow it down, create tension like Justin's saying, and then get in your working set. But I think you're a bit overthinking it, you know, because even if you go a little heavy

And it's now well, it's somewhere between a warm-up set and a working set. So I guess I count it now. Yeah, so it's accounted then so it's not it's actually not that big of a deal You know, and I think I prefer Priming somebody specific to their needs then I do warm-up sets per exercise. What's interesting too about warming up or priming is when you're a beginner, you'll probably spend more time here and as you get really advanced, you spend more time here. I mean, when you get really strong,

like a really strong lifter, like somebody who's gonna do squats with 500 pounds is gonna work up to 500 pounds and it's gonna look like 135 225 315 405 and then 500 pounds so you'll see that with advanced lifters where it looks like they're spending so much time Warming up, but that's because the amount of weight they're lifting. It's one of the interesting things about warm-ups Next question is from Sav for okc Thunder. I bought maps Transform what's the best way to determine your baseline calories for the later phases? I'm not sure where to start

for my calorie calculations. Yeah so it's interesting so we're working with that group right that that Transform group that is being coached by our mind pump trainers and this was a conversation actually that we had yesterday because some of them had been tracking. So to answer the question first, you track your calories, track your macros for the next week or two. Don't change anything, just eat like you normally would. Track, use a tracking app like MyFitnessPal or FatSec Secret and then at the end of that week or two you'll have a nice general average that is gonna be pretty close to

your baseline. In other words, you know, over seven days I consume, I'll give you a round number so it makes it 14,000 calories so I'll divide that by seven, my average is 2,000, that's where I'm gonna start. Okay so that's the most accurate way to do it. Now there's another way you can do it which is not nearly as accurate but it's okay. So we had people doing this in the group because there were some people that had never tracked and what they did is they just ate until they were full, hit their protein targets and ate the protein first and they started there and here's what happened to them. A lot of them lost weight the first week or two. Actually there were two people, there were two women

in particular in the group that did this. One of them or actually both of them were like this but when I was talking the first one she said she ate so much junk food before. So she was eating a lot of junk food, didn't know how many calories she was eating. She went into this group and you know we're reverse dieting so the advice was like okay okay, you don't know where your calories are at, you're just eating a lot of junk food, why don't we just do this, eat whole natural foods, hit your protein first,

make sure you're satisfied, don't let yourself get hungry in this beginning phase. Well, she lost weight for the first week, second week, third week. So in other words, she ate the first week and she was tracking, she was like, oh, I'm losing weight, I gotta add more calories. Did it the second week week still lost more calories

lost some weight went into the third week and finally kind of plateaued so she might have hit her baseline then but that just goes to show you by the way how many how much you overeat when you eat hyper palatable processed foods or junk food so so when we when we broke it down the third week she was at 2100 calories and that and I'm like're probably reading more than that just to realize it, which is pretty crazy. But to do this accurately, you got to track. I mean, just to highlight this, this isn't a bad situation. That's exactly how I handle a client like that. They've never tracked before.

Hey, the goal, normally the way I coach to it is, I want you to eat every time you're hungry. Eat whole foods, lead with protein. Those are your parameters. Just eat whole foods, lead with protein. I don't really care if you're having tri-tip and stay, we're not gonna get into getting into all the nitty gritty yet. Like literally just eat when you're hungry,

eat the protein first, let's see where you land. Now, if we measure after a week and you actually lost weight, then I'm gonna bump calories again by a couple hundred. If the same thing happens again, you lose weight again, the second week we're gonna bump calories. It's not a bad place to be right now. You're almost indirectly starting the reverse diet right there.

You're just starting from a little bit lower place. But to me, this is the best way to figure this out. The algorithms in these apps that have these generic formulas to figure out. Your body weight, what's your activity? It's never gonna be accurate. Yeah, you're just far better off. Eat when you're hungry.

Make good choices as far as whole foods. Eat your protein first. And what you normally see happens in a seven day period, I know Sal gave a generic rough number, but it normally was 2,000. But what it normally looks like is 3,000 one day, 1,500 another day, 25. And then it averages at 2,000. And that's actually a very good normal way to do it because it's kind of how you would normally eat and get an idea of, oh, my baseline then is 2,000 calories. But this is how you do this.

Next question is from Lana K. Jancy. What are the benefits of the newly popular lymphatic drainage vibration plates? Is it a scam? Is that what they call them? Lymphatic drainage plates? So I didn't even know that was what they call those. Yeah, because also too, I mean, they're promoting those trampolines for like similar benefits. So, the lymph system moves lymph fluid through the body through you contracting your muscles and moving. So, you know what else helps with this? Walking. You know what else helps with this?

Weight training. Exercise, swimming, riding your bike, right? Any kind of movement helps with lymphatic and they use drainage which is weird because it makes it sound like it's like draining bad stuff out of your foot. Yeah it makes it sound like you're draining a bunch of bad toxic stuff out of your body. The contraction and relaxing of muscles helps pump lymph fluid which carries you know immune cells and stuff throughout the entire body. Now vibration plates are very interesting.

Now, advertising like this, is it a scam? I mean, I guess it kinda helps because it contracts your muscles a little bit. It's not gonna benefit you any more than walking for what they're saying, but vibration plates do have value in helping you reach new ranges of motion. Yeah, mobility. Yeah, so like- Turning off the governing system. Totally. That limits you, typically. value and helping you reach new ranges of motion.

Yeah, so like turning off the governing system. Totally. Limits you typically. Totally, so like you're trying to get into a deep squat and you're standing on your own, you can only go so far. A vibration plate, because of the vibration, causes your muscles to contract and relax just a little bit which sends a signal to your CNS that actually

reduces its strength just a bit. So it actually dampens the signal enough to allow you to get into these new ranges of motion. So you know stretches, mobility movements are pretty cool on a vibration plate. Now if you tell me is it worth buying one, no, because they're so expensive. So I wouldn't necessarily spend that money, but if you have that money to waste and you want to improve mobility with something that's kind of cool, because they do feel pretty cool. Like getting in a deep squat on one of them

is really fascinating. Like it makes it feel like I can do it and it doesn't hurt because of the way it affects my CNS. I'm just not a fan of anything that requires no movement from you and it moves for you. Oh, when you just stand on it? I'm not a fan of anything that costs $10,000 with such little benefit.

Yeah. It's like, at least a thigh master was like $10. Like STEM machines and all that stuff. Yeah. I mean, this is a- This is really expensive. I have some trainer friend, this is, this is a, I have some trainer friend buddies that are like into this. It's just like, and it's like a new hot thing,

but it's, it ain't that big of a deal. You know what I'm saying? It's, and to your point, I think it's cool. Like I have used it. There was a period of time when you've heard me talk about my mobility, when I was really working on my squat depth and I could get down in a astro grass squat on those plates right away or even when I didn't have that ability before and so it allowed me to kind of get down in that position which

for like kind of priming and warming up my my legs before I go squat and work on depth like it was great for that that was cool would I spend $10,000 no cheaper is those those vibrating balls that you use to roll on. Oh, yeah. I forget who makes those, but I actually really enjoyed those because it has that similar effect where, because you know, your central nervous system is really like you have knots, right? And it's trying to protect around certain areas of targeted areas.

And so to distract that and then actually get in there and get some deep tissue work, sometimes vibration helps. Yeah, how much are they costing up there? Did I say 17,000? Yeah, they have some pretty expensive ones here. Oh my God. How much are the cheap ones? Not 12,000.

The cheapest one you can get is 1,400. This is Power Plate, which is- Yeah, it's a bit of a stretch with the- The well-known brand. Yeah, yeah. Benefit-wise. Yeah, but it's like- Yeah, they turn it into like these class things now,

and they're all doing all kinds of stuff. But you know, if you want to improve lymph fluid moving through your body, move. Yeah. Like, nothing will do it better than moving your own body. Contract your muscles. By the way, the trainers that have already bought into this thing,

and they're sold on this, don't waste your time emailing us on trying to close us on. We're already very aware of the research on it. And there's some really cheap ones on Amazon for like 30 bucks. Does that really vibrate though? Like effectively? I don't know.

Pretty funny. That's hilarious. Yeah, look, if you like the show, come find us on Instagram. Justin is at Mind Pump Justin, I'm at Mind Pump DeStefano, Adam's at Mind Pump Adam. Thank you for listening to Mind Pump.

If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee,

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