Mind Pump: Raw Fitness Truth - 2573: Lose 12 Pounds of Fat in Two Easy Steps & More (Listener Coaching)

Starting point is 00:00:00 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. In today's episode, we answered listeners' questions. People wrote in questions and we got to answer them on this episode, but was after the intro today's intro was roughly 51 minutes long in the intro We talked about fitness studies fat loss It's a good time by the way if you want to write in some questions that we can pick from go to Instagram at mind pump Media, that's where you do it. This episode is brought to you by some sponsors. The first one is z-biotics

Starting point is 00:00:42 This is a pre-alcohol drink I was brought to you by some sponsors. The first one is Zee Biotics. This is a pre alcohol drink You take it before you drink alcohol and this probiotic these genetically modified bacteria breakdown acetaldehyde in the gut What's that mean? You feel a lot better when I drink it before I drink I feel way better the next day go check them out. Go to Zee Biotics calm. That's Zee B IOT ICS calm forward slash mind pump to five use the code mind pump to five get 15% off this episode is also brought to you by luminous by entera this is a skincare product with efficacious doses of ghkc what is that that's a peptide that'll boost collagen production in your skin by 70 percent nothing comes close try it out after about two or three applications you'll

Starting point is 00:01:25 know the difference. Go to enterraskincare.com that's E-N-T-E-R-A skincare.com forward slash M-P-M use the code M-P-M and get 10% off your order. We also have a sale this month MAPS HIT and the Xtreme Fitness Bundle both half off. If you you're interested, go to mapsfitnessproducts.com and then use the code April50 for the discount. All right, here comes the show. All right, I'm gonna say something crazy. For many of you, you will guarantee some fat loss, probably around 12 pounds of fat loss

Starting point is 00:01:58 with just two easy steps. I know it sounds too good to be true, but I'm being dead serious. Two easy steps and lose probably around 12 pounds of body fat, let's go. I'll start with the first one but I'm gonna also, after I say it, we're gonna really break it down as to why this is such a big one but it's don't eat. Don't eat, no. Eliminate processed foods, just don't eat heavily processed foods. Alright so let's back up for a second. The two steps that we're picking for this, number one, have

Starting point is 00:02:28 to be very clear. They have to be easy to follow and they have to have a big impact because there's lots of steps you could take for fat loss but one thing you learn as a trainer or a coach when you train lots and lots of people is you're more effective when you can pick things that people will do, can do, and that they don't have to do much else. They have lots of downstream effects. Now processed foods, this is a big one.

Starting point is 00:02:55 In fact, I just read an article this morning as I was prepping for this episode, and they're now finally starting to show the strong correlation, and they're making the starting to show the strong correlation and they're making the connection. I know this is gonna happen. They'll come out and say this is the main cause of the obesity epidemic in Western societies. There's lots of factors that play into that but the main biggest factor is the prevalence of heavily processed foods and what you'll see is

Starting point is 00:03:21 as heavily processed foods became more and more of our diet our obesity epidemic grew alongside with the the influx or the use or how often or how much people ate these heavily processed foods. What did they estimate is around 500 extra calories you tend to eat as a result? So what's interesting about food studies or diet studies many of them are difficult to extrapolate from because they're survey based. So it's like, how many tomatoes did you eat last week or something like that? Yeah.

Starting point is 00:03:51 Yeah. But the studies done on processed foods are really, really well done because they actually are controlled and they'll take groups of people, they'll put them in rooms and they'll put one room, in one room they'll have whole natural foods. In the other room they'll have heavily processed foods. By the way, heavily processed foods are like foods in wrappers, boxes, you know, foods with lots of ingredients, right? So think of like, you know, yeah like a banana versus like banana muffin or banana flavored candy or something like that, right? And they even control the

Starting point is 00:04:23 macros. So in other words, similar macro breakdowns. Then they had the people eat until they were satisfied. That's all they said was just eat until you're satisfied. Don't control yourself or don't try to overeat. Just eat until you're satisfied. Then they switched the groups into the other rooms. It's not like they just kept the same groups. They said, okay, now you're gonna go in this room, you're gonna go in this room. The studies consistently show roughly 600 more calories consumed from just the fact that you're eating heavily processed foods because they make you overeat.

Starting point is 00:04:51 They're so powerful in making you overeat. I think we should talk a little more too about what you kind of briefly said. How do we come up with just these two things? And we do this a lot on the podcast. We're like, just focus on this or just do that. And I think this is a really important conversation because there's a lot of stuff out there.

Starting point is 00:05:10 There's a lot of biohacking, there's a lot of diets out there, there's a lot of supplements out there, there's tons of different program advice. There's so much advice on how to get healthy, how to get fit, you know, how do you distill this down to just two? I think another part of that, Sal, is that when you think about eliminating, even if

Starting point is 00:05:29 you fail, but you are attempting to do a good job of this, you're going to move the needle. A big impact. If you take somebody who doesn't pay attention to this at all, just eats whatever they want, and they're like most American people that have mostly a highly processed diet. Over 70%. Exactly. like most American people that have mostly a highly processed diet. Over 70%. Exactly, and you just make an effort at trying to eliminate all processed food. You're gonna see a big difference.

Starting point is 00:05:50 That's why I think it's so, same with your second tip that you have, like these two tips to me, when I think I'm gonna nail down just two things for my clients to focus on, I know that most people fail, and most people have a hard time sticking to anything and it's like okay what are the things the two things I could get them to focus on

Starting point is 00:06:08 knowing that they probably will fail knowing that they will probably fall a little short but yet I'll still show them a positive impact. Listen this is my experience consistently with my clients who wanted to lose weight consistently like clockwork if my client all they did was effectively eliminate or severely restrict their processed food consumption. They tried nothing else. We have a second step here we're gonna get to, but the clients that I had that just did this, they didn't count macros, they didn't count calories, they didn't do anything else. They just said, I just said, eat as much as you want, whole natural

Starting point is 00:06:41 foods, just eliminate. So when you're hungry, you want a snack, even if you want a snack, just make sure it's whole natural foods. On average, every single one would lose 10 to 15 pounds. Some of them more, by the way. Sometimes it would be like 20 pounds. But on average, like 10 to 15 pounds of weight on the scale body fat that would come off their bodies just from this one step alone. Now it's important to understand the history of when this became a big problem. So right when the the government regulations or government policy was starting to change around tobacco is when this became a big thing. So back in the day the tobacco industry or the tobacco companies were the biggest companies in America. They were the biggest most powerful companies in America and they had their hands in government agencies. And they were really good at hiding data,

Starting point is 00:07:30 trying to hide the fact that it caused cancer, that it was bad for you. In fact, they were so good at this that in the 1940s and 50s, there were even ads showing doctors recommending smoking cigarettes. But when they saw the writing on the wall, and they're like, uh-oh, they're gonna come after us. What are we gonna do?

Starting point is 00:07:47 Because once they start making this public policy, we're gonna lose a lot of money. What these tobacco companies did is they, like any smart company, like, okay, let's figure out how to pivot. And what they did is they made, at the time, some of the largest corporate purchases in history. And what they bought were food companies.

Starting point is 00:08:06 These massive tobacco companies, fearing for profit loss, looked around and said, where can we move to strengthen ourselves, maintain profits? They bought the large food companies at the time. What they did is they took their expert scientists that understood how to make tobacco and cigarettes very addictive and they really figured out how to get their consumers to want to smoke more and more of their cigarettes. They took those same scientists and they said, hey, we now own these food companies.

Starting point is 00:08:37 Apply this to food. That science that you guys understand, will it work with food? And what the scientists did is they went in and they studied palatability. How do we, what is it about food that we enjoy? Why do we enjoy some foods more than others? And can we engineer this to make it far more powerful?

Starting point is 00:08:56 And so the science in processed foods is so deep and so vast and billions and billions of dollars going into this where they have it down to a point where they can make you with the same fullness the same satisfaction I you know, I don't want to eat anymore. I'm full they they're so effective that they'll make you eat 600 more calories a day Which is by the way, that is a lot like to burn 600 calories You have to do like three hours of cardio just to burn that for most people They'll make you eat that much more with the same amount of satiety. That's how incredibly addictive and powerful these foods are and it's been decades in the making. Yeah it's funny I was just

Starting point is 00:09:33 thinking of some of the, not the scientists, but some of the behavioral scientists have actually were responsible for a lot of our Saturday morning cartoons to promote cereal and And that was the entire thesis, what they actually constructed for that cartoon was to be able to sell this type of cereal for us as kids. And then we just have been indoctrinated with the, it's a part of a balanced diet, it's a part of a balanced meal. And it's like, it was always this like, every commercial, I just, it's so just deep and grained in there and culturally, you know, introduced that way,

Starting point is 00:10:11 even from a young age that like, this is a big thing that we have to kind of, you know, filter out from our behavior. I know there's people that are listening and there's like, come on, like how, how powerful can they do? I do? How much is that really making a difference? Their job is to make it taste good, look good, whatever, but it's not that crazy. And I love to use the man versus food example because it's such a cool way to show you how powerful this stuff is and how you can manipulate things with palatability, with flavor, with textures, all these different stuff. And it's that episode where he has to eat a sink full of ice cream.

Starting point is 00:10:51 Yeah, that's the challenge. Yeah, that's the challenge. Remember, this is a TV show. He is challenged to finish this. That's his goal. He's good at this. He goes and he accomplishes these creations. So he is stuffing his face.

Starting point is 00:11:04 And you can see he's towards the bottom of this sink of ice cream, right? Probably tens of thousands of calories he's already consumed. And you can tell he's getting nauseous and his stomach's starting to hurt. Collette fatigue is kicking in. Yeah, and he is just, I can't have any more, and he's in this restaurant, and you see him

Starting point is 00:11:21 order a large, extra salty fries to come over. And I remember the first time even I saw it and I understand, like I was like, shit, what? He's going to eat more other food. Yeah, he's about to throw up more food and it has nothing to do with the competition and he's not going to get any extra credit for eating something else. Why is he doing that?

Starting point is 00:11:37 And it's for that exact reason that switching over from the ice cream over to a salty food like that changes his palate. Right? So he doesn't get the, from the palette fatigue, right back to the ice and they went right back to the ice cream over to a salty food like that, changes his palette, right? So he doesn't get the, from the palette fatigue. And then he went right back to the ice cream. And then he went right back to the ice cream and he finished more. And so you're talking about somebody

Starting point is 00:11:51 who is forcing themselves to eat as much as they possibly can, cannot eat anymore, goes and orders something like salty fries. And so that's how powerful that science is. I'll use this example. Doug, can you look up for me how many potatoes or any large family size bag of potato chips? Because this is the example that I like to give and really what you can, what it exemplifies

Starting point is 00:12:14 again is what's known as palate fatigue or satiety signals, which is what they manipulate, right? They manipulate those things with what they put in these processed foods and they're very profitable. They're pat, you can patent them. They have a long shelf life. They're convenient. So let's see. Okay. So four pounds of potatoes. Wow. It's four pounds to make one pound of potato chips. Okay. So a family size bag of lays, which is about 13 ounces requires about three and a quarter pounds of potatoes.

Starting point is 00:12:45 Okay, so now imagine this. If I put in front of you... How many potatoes is three and a quarter pounds? That's a lot of potatoes. That's a lot. That's a lot. What is that, like eight potatoes? I don't know. Depends on the size of the potato. Give me a rough estimate. Like a medium size.

Starting point is 00:12:58 Give me a rough estimate. Give me an idea. That has to be... Whatever you've given us... How much is a large... You've used it analogy before and I think you've said like three to five potatoes or something like that, but this is like eight full-sized potatoes. It's a good question. It's a very good question, but let's see what Doug pulled.

Starting point is 00:13:13 Between 10 and 13 ounces for a large, so you're looking probably about six potatoes, I guess. Imagine right now, just play along with me if you're listening to this or watching this, right? I put six plain boiled potatoes in front of you. Plain, boiled big potatoes right in front of you and I say eat these in an hour most people wouldn't be able to do it maybe no way maybe two maybe three three and you're like oh I'm gagging but if I

Starting point is 00:13:35 gave you a family-sized bag of ways game on you could probably finish it definitely eat more than the three potatoes for sure but you could probably finish it and incidentally the potato the three potatoes for sure, but you could probably finish it. Incidentally, the potato chips have oil and even more calories than the plain potatoes that you ate. It's not the calories. It has to do with satiety and heavily processed foods. The money that goes into the engineering with these, the science is so crazy, you guys. It's not even funny. I mean it boils down to the sound it makes when you crunch into it. The color, the sound, the texture, the taste, everything. I mean it boils down to the sound it makes when you crunch into it. The color, the sound, the texture, the taste, everything. The aftertaste, like how long the taste, you know.

Starting point is 00:14:09 It's crazy the science that goes into this. And they produce drug-like effects in the brain, literally throwing satiety signals, haywire. In fact, when they do the studies on processed foods, if you eat processed food versus a whole natural food, you actually eat it Something like 50% faster even so even the speed at which you consume it Speeds up because of its effect on your body. And now here's what happens over time Just like any drug like you any drug. Well, I'll use a common drug that people consume every day caffeine Your first time you have coffee man. You're like on fire, right? You drink it every single day after a week or two

Starting point is 00:14:44 Your first time you have coffee man, you're like on fire, right? You drink it every single day after a week or two That effect starts to wear off and you need more caffeine to get the same effect Your brain starts to wire itself and shape itself around the stimulus If you eat lots of processed foods at the time a lot your your brain will mold itself after these foods as well So it is literally the single most effective step you can do for fat loss And like I said most most clients, 10 to 15 pounds, this alone, nothing else. It was like the biggest hack that I figured out halfway through my career. It's crazy to me that there's still this debate around the obesity epidemic, like where it came from.

Starting point is 00:15:19 It's like so, to Justin's point about the cereals and how we started that early on with the commercials with kids you get children under the age of five Addicted to these processed foods and then you wonder why why? They have this crippling dependency on the on it as they get as they age of course No different and no different than if you were to give this kid drugs How hard at an early, how hard it would be for them to try and pull off of that when they get into teenage years or adult years.

Starting point is 00:15:49 And that's 100% of what's going on is these kids at such an early age are getting all this food and you are completely changing their makeup. There's lots of studies on, they call it the standard American diet, right? SAD is the acronym. And they'll show countries that will adopt this diet and then obesity skyrockets. You're like, what diet are they adopting? It's a processed food diet. It's all the major food companies that from America

Starting point is 00:16:12 will move into a country and they're very effective at selling their products and like again, long shelf life, they can produce it, ship it over there, whatever. And then their obesity will rise along with the consumption of these. So that's step number one. Do nothing else, just do that.

Starting point is 00:16:26 Before you go on to the next step, I'm just kidding, this is, sorry, I'm gonna take you on a little bit of a detour, but it's related to this, just because I know there's a lot of news happening right now with RFK going to the, like the Five Guys or whatever he is, and they've now, they're getting rid of the seed oils,

Starting point is 00:16:43 and they're doing that. Beef tallow instead. Yeah. So what, what is your, cause I'm hopeful. I don't, I'm not excited. I don't trust, but I'm hopeful for this whole make America healthy again, and like moving in this direction and like it may, is there a possibility that we'll actually see the same way we saw campaigns against cigarettes and making people

Starting point is 00:17:03 awareness of his addictive properties? Is it possible we might start moving in this direction around processed fast foods? I think so. But there's there seems to be a divide in our in our fitness space on on that. Like obviously there's a bit of propaganda there. I get it. You know I'm saying most anything that's coming from any you know elected officials somewhat of propaganda. But are you or do you think it's positive? Do you think it's negligible? It doesn't matter because it's fast food anyways?

Starting point is 00:17:30 What they're doing is they're taking single things that he's talked about and then saying that's not going to make that big of a difference. But the overall picture, I think they get it better than anybody I've heard in government. I mean, he talks about the dangers of individual ingredients, certain preservatives and dyes. I mean, he talks about the dangers of individual ingredients, certain preservatives and dyes. I think there's a definite concern for some of it. But I think in general, he does also talk about, at least he talks about the advertising of these foods to kids. I mean- It seems strategic to do it that way. Yes. Yes.

Starting point is 00:18:03 Because I mean, if you're really trying to like just completely, um, get everybody to abandon processed food, that's a humongous, Oh my God. A humongous like ask it to be able to kind of pick apart one item at a time. I think it's bringing awareness at least for that. Cause I have heard the argument like, yeah, of course, like just changing over to beef tall. It's like you're still getting a lot of calories.

Starting point is 00:18:25 Like, you're still going to fast food. It's all of that. You know, I understand that perspective. But if you're going to look at it from, like, you know, sort of chipping away at the big, you know, huge statue in the room. I mean, I would love to see them go after, like, things related advertising to kids and going that direction. Absolutely. I think that's a huge one a big easy step yeah if you walk into the

Starting point is 00:18:47 grocery store and you look at the foods for children 99.9% of these crazy hyper palatable ultra-pros yeah yeah that for kids and then you know drugs marketed on you know openly like yeah it should cut that isn't there a country that disallows that like you can't have the candy at the like here in America When you go to the line in a grocery store, where's all the candy? Yeah, and where's it located? The kids super low right it's down by your ankles and your knees like so like it's super annoying If you want that Snickers bar at the bottom like it's like not for you. It wasn't even there for you reach it over my belly Yeah

Starting point is 00:19:20 It's literally for the the kid who's been screaming to get out of the grocery store for the last half hour and is now pulling on the mom's shirt or the dad's shirt that they want this bar and you just want to shut the kid up and so you just throw it in the on the on the track right? Just to make my point like this is how this is how powerful processed foods are in terms of making you overeat. Processed health foods will make you overeat as well. Yeah. Like a protein bar with 40 grams of protein will not produce the satiety of 40 grams of protein in steak or chicken.

Starting point is 00:19:50 It just doesn't. This is a great hack if you're a hard gainer and you need to smash some calories in, but processed foods, they just do that. Do you remember me sharing that with you guys? Or I found it when I was competing and then I told you how I was using the bars, not using the bars, and then it was so crazy I was using the bars, not using the bars.

Starting point is 00:20:05 And then it was so crazy to me, and this is not to pick on Quest, it was just happened to be the bars I was using. I used a lot of their bars. And I remember, you know, in these shows where I would allow myself to have it, how much I loved it, I craved it, I'd find myself eating two, three sometimes in a day. It felt like such, when you're restricting so hard, it's like, man, this feels like such a good treat, you know what I'm saying? And you justify it because it falls in the health food category.

Starting point is 00:20:31 And then I remember coming off of it for an extended period of time and, again, feeling this pull towards it just like I would with any other sort of addiction with any other foods and then getting to a point where it's been away for so long and then reintroducing it and how gross it tasted at first. But then if I powered through that, it doesn't taste very gross, it doesn't taste very good, then it gets a little bit better, and then by the third time or fourth time, I feel that come back. It's a trip.

Starting point is 00:20:58 Yeah, so this will happen if you don't eat a lot of sweets, for example, and you'll see this with kids who don't eat a lot of sweets, like if you don't feed them a lot. It's too powerful. It's overwhelming on the brain. That's how it maxes. But you eventually adapt to it. Again, I'll use the caffeine example. You never have coffee. You never have coffee.

Starting point is 00:21:14 Someone gives you a grande cold brew. Nitro, yeah. You're going to the ER. You're gonna go to the ER. You gotta take time to fly. You're flying to the moon. Right, right, right. So it's very similar, very powerful

Starting point is 00:21:25 in how they affect you, and you will lose if you eat them. If your goal is to lose weight, and you eat a lot of these, either you're gonna gain the weight, it's not gonna happen, or you're gonna white-knuckle this entire process. So if you simply eliminate those

Starting point is 00:21:37 and continue to eat until you're satisfied, you will lose body fat. The next step is to eat protein and eat it first. Now what we typically do is we recommend eating this many grams for how much you weigh type of deal. I'm going to make it as simple as possible. I'm going to make it super simple. What I did was I tried to make it so simple that it would cover most people. Here are the recommendations. For women with your meals, breakfast, lunch, and dinner, eat 35 grams of protein from whole natural foods, eat it first.

Starting point is 00:22:07 For men, 50 grams of protein, whole natural foods, eat it first. What does that look like? Six ounces of meat. For women, about eight ounces of meat. For men, eat that first, then eat the rest, whole natural foods. If you do those two steps right there,

Starting point is 00:22:21 and you strength train, you're gonna build muscle and burn body fat, and you're probably gonna lose 12 pounds over over a nice period of maybe 12, 14 weeks or something. I think there's some there's a bit of psychology to that too that's going on right like there's something freeing to at least this is experience I've had when I would when I tell clients this they would always come back like is that it? What do you mean? What about well what about my you know my carb intake and my carbon taking, my fat intake, and my total calories?

Starting point is 00:22:46 And it's just like, no, listen, this is all- Let's take care of itself. Yeah, let's just focus on this for now and then we'll get there. But this is gonna take care of the first big step for us. And I found that that was so freeing for them that it's just like, these are all the parameters I have, just eat whole foods, I can eat what I want,

Starting point is 00:23:00 when I want, how I want, like yeah, absolutely, just do that and then eat the protein first. That's it. Like that's it like you can I'm not gonna tell you what to put on your plate or how much of it just Eat the protein first and eat whole foods and then we'll work on the next step later down road But this is gonna take us a far and I'll make this statement right here a majority of people not all but a majority of people Probably 70% or more if all they ever did was this and they did it consistently and they exercised appropriately That's all they did. They did nothing else with their diet. Nothing else

Starting point is 00:23:29 Most men would fall probably within 14 to 17 percent body fat So you'll be a nice body fat percentage and most women will be somewhere in the low 20s That's a majority of people if they just did those two things right there and they did them consistently over time By the way, the reason why we say eat protein first, or eat protein, number one, it also produces satiety, so it does also help with appetite. But number two, when calories are controlled, a high protein diet results in more fat loss

Starting point is 00:23:55 and more muscle gain or muscle preservation, at the least. So you're more likely to lose pure body fat by having a high protein diet than you are having a low protein diet, even if the calories are the same. But it has the dual effect of also helping with appetite satiety. I mean, like again, I'll make this, I'll say this again, test me out if you're listening to us right now and you want to lose some weight. Do this and give yourself some time and you'll see a nice slow even fat loss over time and you'll probably fall in nice, healthy body fat percentage without doing anything else.

Starting point is 00:24:27 If you're doing this with two to three days of strength training, I'll show you in 30, 60 days a radical change. 30 to 60 days. Three times a week strength training, paired with those two tips, in 30 days you'll definitely feel and see some difference, 60 days it'll feel different.

Starting point is 00:24:45 90 days it'll be measurable for sure. Oh yeah, 100%. And I found that later on in my career, it's like this is all I have to do. And even the clients that were highly motivated to do more and they wanted more, I still would start here. Just do this, this is all we're gonna need to do right now. You're gonna see a bunch of change

Starting point is 00:25:01 and then we'll start to layer on all the other things that we're gonna do. Right, so now I'm gonna give some bonus steps for people who are like highly motivated, you're gonna see a bunch of change, and then we'll start to layer on all the other things that we're gonna do. Right, so now I'm gonna give some bonus steps for people who are like highly motivated, you wanna do more, fine. All you gotta do is first step, first two, but I'll give you some bonus steps. Here's a bonus step.

Starting point is 00:25:12 Don't eat while distracted. So in other words, while you're eating, don't be on your phone or watch TV. Studies show that you eat 10% more calories simply by being distracted. And then the second bonus step is don't drink any fluids while you eat. All that does is there's no magic to this.

Starting point is 00:25:28 It just forces you to chew your food more and it allows those satiety signals to kick in sooner. Those two really have nothing to do with what you're eating but rather they have to do with how you eat. So those are the bonus steps. You throw those in. I mean that right there by the way, what we just said was the most effective diet you'll find in the are the bonus steps. You throw those in. I mean that right there by the way, what we just said, is the most effective diet you'll

Starting point is 00:25:46 find in the world. No crazy anything. It's literally where this is where I start. This is where I start with nutritionally, right? So where we start nutritionally, this is what it looks like. And then just becoming aware. The other thing too is like as you start to follow something just so as simple as this, you start to see your own, your own habits and behaviors and where you're missing and what you need to do. And, and again, back to my original point of why I think these two are so powerful. Part of why I think they're so powerful is if you have somebody who didn't pay attention to protein at all, and they also ate a lot of processed food, just the attempt at those two things moves the needle.

Starting point is 00:26:26 And I think that's part of, as a trainer, when you start to distill down to the big, what we call the big rocks, or the things for people to focus on, it's the things that move the needle, just attempting it. It's just like, if you attempt a couple full body workouts a week, I know that as long as you're getting one or two in there,

Starting point is 00:26:42 it's gonna move the needle. If you just attempt to eliminate processed foods, you're gonna move the needle if you just eat your protein first always you're gonna move That's so great about 35 grams for women aim for that 50 grams for men. I think generally speaking for most people That's a nice even target. All right. So have you guys ever heard of the term? Asian flush you guys know what that is? Asian flush. I'm sure Doug knows. Doug knows what that is, right? You've heard that, right?

Starting point is 00:27:08 Yeah, absolutely. You know what it is? Well, I mean, Asian people, oftentimes, when they drink, will get red in the face. Yeah, so have you heard of this? Oh, that's what you're referring to. Yeah, so they'll say, oh, they're allergic or whatever. No, it's actually-

Starting point is 00:27:21 A little red, so my wife gets this too. Does she? Yeah, I don't know if this is also, this is a genetic kind of German trait. It is. It is. And it does, other races will have this, I think at 10%. But with certain Asian populations, so Chinese, Japanese, and Korean, about 36 to 45% of them have this effect. By the way, they call this a alcoholism protection gene. I bet. Okay, because- Because it limits the amount.

Starting point is 00:27:51 Yes, so what happens is it's a variation enzyme that causes a buildup of acetaldehyde. Oh, no way. Yes. So would something like Z-biotic help this person? I don't know if it'll help this person. I don't think so. I think this is much, much, good question,

Starting point is 00:28:04 but no, I think this is much stronger than that. But it made me think of Z-Biotics. But they have a gene variant where they're not able to break down acetaldehyde fast enough. It builds up quickly, and acetaldehyde is toxic. Well, that's how Z-Biotic works, right? Basically, that builds up when you drink alcohol, and it basically pairs with that and gets rid of it.

Starting point is 00:28:23 Explain, remind me how it works. Okay, so Z-Biotics is called a pre-alcohol supplement, but it's a genetically modified probiotic. And what they did is they went in modified bacteria to break down acetaldehyde in the gut. So when you drink alcohol, some of the alcohol turns into acetaldehyde in the gut. Now the rest of it gets metabolized, your liver breaks down the acetaldehyde. Does a pretty good job of doing that, but when acetaldehyde is released in the gut, it can cause all kinds of problems.

Starting point is 00:28:53 It can get absorbed in the bloodstream, doesn't get taken care of by the liver, can cause gastro distress, can cause headaches, can cause nausea, I can't sleep, I get the sweats, all that stuff, right? So what Z-biotics does is this bacteria sits in your gut, you drink it before you drink alcohol and these, these bacteria break down acetaldehyde in your gut.

Starting point is 00:29:13 So that's why they, that's why everybody likes using it. But I found this fascinating because as I was researching acetaldehyde, it's like 35 to 45%. And they just can't, their, their bot, there's a gene variant where they can't break it down fast enough. And so they'll have like one drink and we. That's a lot. And they just can't, they're bought, there's a gene very where they can't break it down fast enough and so they'll have like one drink and they'll get this red flush. Well that's interesting. Well cause too like one of my friends, you know, he could only drink like one or two drinks and he was like smashed. Asian dude, yeah. And it was like, cheap date. Yeah, I was like, that must be nice. You know, yeah

Starting point is 00:29:42 exactly. Like it was always expensive for me. but yeah, I wonder if, I wonder if that would, would, you know, he'd be able to actually build his volume up. Not that that's like, I don't know if it would help that gene variant, but I do know that, uh, when I do the Z botics, I hate drinking without it. Hate it. Yeah. It's so different. I feel so different the day after if I don't take it. So we were packing right now. We're heading off to Cabo tomorrow.

Starting point is 00:30:06 And that's like the first thing I tell Katrina, like, gotta get the Ziba. Because I know we're going to end up drinking while we're relaxed. Especially it's an adult trip, just her and I. And so it's like the first thing that's like, gotta have that when we fly out there. How many are you gonna take with you?

Starting point is 00:30:18 You know, I'll take one a day. So as long as I have one a day. So one for each day that you're gonna take it to? One for each day and then one for her. So what is that, like, we're there for three or four days? So it takes like eight or something? Yeah, yeah, six to eight. That's good.

Starting point is 00:30:28 I won't even use that many, we won't drink every day. That's good. But there'll be a day or two, I'm sure I will. So we've talked about this before on the podcast, but somebody sent me, because we've talked about it, or I got tagged, or I think someone sent it, I think it was one of our staff members, sent me the history of hysteria.

Starting point is 00:30:46 We've talked about this on the podcast. So hysteria used to be a medical diagnosis for women and- This is when they do the shock therapy, right? Yes. No. Oh, this is not the shock therapy one? No, it's funny. Oh, no, this is the- Uterus.

Starting point is 00:30:59 This is the, this is the- This is the history of the vibrator. Masterbate, right? Dude. Right, the doctor would do that to her, right? So, hysteria was, essentially it's anxiety, right? So, it's like a woman who's overwhelmed, super anxious, but back then they called it hysteria, and do you know where the word hysteria comes from?

Starting point is 00:31:17 It's uterus. Yeah, the Greek word hysteria, which means uterus. So, what they thought was happening in these women, this is what the doctor said, was that their uterus- Was misaligned or something. Was misaligned. Yeah. Oh, so they go in there and align it with their fingers. No, so, okay, so your wife, oh, your wife, you know, you have eight kids at home and

Starting point is 00:31:35 you guys are the- Give them an orgasm. And it's the Great Depression, but your wife, it must be your uterus, it has nothing to do with the fact that you guys have so many kids and, you know, you're here. I think I understand, because basically, okay, tell me if I'm wrong, but I guess there was so many women going back to get their uterus as a line that doctors were getting tired,

Starting point is 00:31:54 and this is where they came up with the idea to create something to actually insert in there. So these women would go to doctors, and what doctors would do is they would do a it's called they called it hysterical Paroxysm that was the medical term which was to orient the uterus Essentially what they were doing was masturbating Yeah These women until they had an orgasm and the orgasm would fix the uterus and of course the women were like feel amazing

Starting point is 00:32:20 Oh my god, I got a break for my kids I got some dude got to you know, diddle me and I feel so much better And it became so popular that these doctors were exhausted because they had to do it manually So a doctor's they created a toy a doctor's like I got to figure out a way to do this They created the rabbit. No, they created a vibrator. Yeah, let's say whatever the name was back It's the rabbit now but whatever the name was back then, right? It was just the rabbit. It's the rabbit now.

Starting point is 00:32:43 Look up the original Vibra. This is the magic wand. Put up hysteria library. I've actually seen the black and white ad for it before, so I remember this now. Yeah. Yeah, I remember. I think we might have talked about it a long time ago.

Starting point is 00:32:52 We did, we did. So that's how the Vibra got invented. So, so how did, like, they didn't have batteries back then. You plug it in. You plug it in. Yeah, it had a cord. It had a plug and a steam engine. Yeah.

Starting point is 00:33:01 It had a plug and a steam engine. It had a plug and a steam engine. It had a plug and a steam engine. It had a plug and a steam engine. It had a plug and a steam engine. It had a plug and a steam engine. Oh my God. It's like, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, chk, ch Wow. I mean, the referrals this guy was getting. Through the roof. Imagine you're a handsome doctor. What a business is booming back then. Yeah, dude. So relieves, look, look, look.

Starting point is 00:33:32 Relieves all suffering and disease. Here. Ha ha ha ha ha ha. You imagine? That's all you gotta do? I always, whenever I see stuff like this, like this is what? Sal, this is not even 100 years ago, right?

Starting point is 00:33:45 Maybe about 100 now, right? I feel like this is all related to when these actually blew smoke in people's ass. That would, they actually did that too. Yeah, that was a real thing. I mean, what are we doing today that we're going to look back like, you know what I'm saying? Don't get me started.

Starting point is 00:33:57 Doesn't that come to mind when you guys see stuff like this? Of course. Yeah. We're going to look back and be like, what the fuck? It's not like there wasn't brilliant men and women that were back then. Yeah, they were smart. You have very smart people back there. So It's not like there wasn't brilliant men and women that were back then. Yeah, they were smart. You have very smart people back there.

Starting point is 00:34:06 So it's not like we've evolved that much. We were talking about the other day of that surgeon who was like adding his initials to people's organs and everything. But that's not sold as a medical care. No, yeah, I think more like that. Like what are we telling people is a good idea now? Well, I mean, look at it.

Starting point is 00:34:21 Okay, take you back now for a second. You're a woman, you're overwhelmed, you got nine kids, it's like, ah, you're, you know, whatever, husband's an alcoholic, who knows, right? Terrible. You go to this doctor and you're like, man, I feel so much better. And then you tell all your friends, you're like, listen, you're stressed out. If you go to Dr. Smith, you feel way better. Yeah, go see Dr. Smith. He's got fingers. So you're getting so many referrals. We call them magic hands. You know what I mean?

Starting point is 00:34:46 Business is booming. Dr. Nittles. He's opening up 15 clinics, you know what I mean? I mean, so what makes me think this too is like, how many Charlington doctors popped up? Just good looking handsome guys that just pretended to be these doctors. Oh my God, look at that one right there.

Starting point is 00:34:57 I specialize in this. Oh my God. There had to have been a whole black market for this. Holy shit, look at that machine right there. Wow. Wow, dude. Yeah, this is steam powered like, shh, shh, shh. No, no, oh my God. There had to have been a whole black market for this. Holy shit, look at that machine right there. Wow, dude. That is a steam power like, shh, shh, shh. No, no, oh my God.

Starting point is 00:35:10 But yeah, you're right though, it makes me think of that. Of course, of course a black market would pop up with that. Or just, what are we doing now? You got a horse in wagon. Yeah, what are we doing now? What are we doing now that we're gonna look back? Because it worked, they would say, what are you talking about, it works.

Starting point is 00:35:25 I'm curing all kinds of hysteria. That one has a hand crank. Oh my God. Oh my God. Yeah, a lot of those don't look like they'd be good at all. Speaking of women, I don't think I brought this up on an episode. I know, I think I talked about it

Starting point is 00:35:38 in answering somebody's question, but did I talk to you guys about the study? Did I do it on a regular episode? So stop me if I already brought it up where they where they studied where they train different groups of women and One group they train them according to their cycle and the other group They just train them regularly to see which one produced better like the same result same result. Yeah, same result

Starting point is 00:35:58 There was no difference. I mean we've known this. Yeah So like that, you know, cuz you hear this on you see this on social media like popular right now Like train according to your menses, you know menstrual cycle and your dope You know this your this is when your your estrogen is high and her progesterone is low And this is when you have the most you know when you're ovulating is when you should lift the heaviest or whatever and it sells well Because it sounds well because It is logical in some regard, but there is some logic, there is science to support the argument. But then the other

Starting point is 00:36:28 argument that can be made is just it's, it's, it's leaving out other factors that are as important or more important. You're right. I've had these debates with people that because there's, there's quite a few very intelligent doctors that, you know, that promote programming like this. And when you're listening, and then I've, so I've had clients, you know, clients, I've had family and friends of mine that like,

Starting point is 00:36:51 oh, you gotta listen to doctors so and so. She breaks down, I'm like, no, I understand the science. I understand what she's claiming or what she's saying. What you aren't understanding is that you getting in a fight with your husband the night before or poor night's sleep or missing your macros three days in a row has way more impact. Has way more of an imp... Yeah, or overtrained last session all has way more of an impact than where you are in

Starting point is 00:37:14 your cycle. Or just even your perceived, how you feel. Right. Sometimes it's just... So it's not to discount you that like, because I know what happens is there's like some people with this life, they're like, oh my God, that's so right. Like day three of my period, I never wanna work out and I feel great on day five.

Starting point is 00:37:27 And so you're following this thing. It's like, okay, just because the stars align with you and what you're hearing the research support as far as what's going on hormonally with you does not trump all those other things. No, I never once, and a majority of my clients were women. It's just the way it works when you're a trainer. A good 60% of your clients will be women at least.

Starting point is 00:37:46 Never once did I ask them what day. I would ask them, how do you feel? How was your sleep? And I'd watch them do a set. And it's okay with me. People love absolutes and specifics. Yeah, it's just the bottom line. That's what sells everybody.

Starting point is 00:37:58 Yep, it's just marketing. So ladies, training according to your cycle, waste of time, train according to how you feel. That's definitely a good place to start for sure. I got oh, I got I read some data on GHKCU in cosmetics. So it's starting to get used as a peptide. Katrina loves it, dude. Okay, so this is getting used or it's getting added to cosmetics now. This is a peptide that or it's getting added to cosmetics now. This is a peptide that...

Starting point is 00:38:25 Probably one of the most effective ones. For skin it's... When it comes to skin, yeah. Okay, so do you guys wanna know how much it increases collagen production in the skin when applied? 70%. Whoa. 70?

Starting point is 00:38:37 70. No way, that's huge. 70% increase in collagen production. You rub this on your face, you will get a 70% increase in collagen production. You rub this on your face, you'll get a 70% increase in collagen production. Now here's the downside. 99.9% of the cosmetics that include GHKC don't have enough in it. We work with Luminose by Entera. It'll cost money, so that's how you know, by the way.

Starting point is 00:39:02 It's not cheap, but they put the max amount that you can put on there. Katrina loves it. Yeah, but 70% increase. Wow, that's pretty insane. I wonder if you combo that, because I know too, sometimes you have to kind of, those spiky rollers, you have to kind of aggravate the skin a little bit

Starting point is 00:39:18 just to promote healing and new cell growth. Great combination. So yeah, those together would be quite crazy. Great combination. So yeah those together would be great combination you by the way GHK see who's also shown to dramatically improve recovery from sun damage So if you're prone to sunburn

Starting point is 00:39:37 Using this now I did this by the way So I my niece and nephew were with us over the summer and they're white They're English my wife's half of my wife's family is from England. And so these kids are super white. We were outside, and the next day, my niece was like red, right? Sunburn, full on. So I'm like, put this all over your face,

Starting point is 00:39:55 watch what happens. The sunburn was gone the next day. Wow. Yeah. Like it wasn't like, it was gone, gone. There was no more sunburn. Well, sun's finally coming out, I'll have to be a part of that experiment. Yes, yes, yes.

Starting point is 00:40:05 So I got something cool for you, Justin, that I read that is one of those like, I guess it falls into conspiracy theory, but I think it's super cool. Okay. Information about DNA. You've been bothering me about this. Oh, finally!

Starting point is 00:40:17 I was like, dude, you've been alluding to this for the last like three days, like, dude, I got this crazy DNA stuff. Okay, so, so you know how DNA is that double helix? You know design right, you know what DNA looks like and those little bridges that go in between each side Those are called sulfur bridges and there's a sulfur bridge Every ten and then every five sit five and then every six and then every five Steps so when you look at DNA, there's certain chemicals

Starting point is 00:40:47 that, I forgot what the letters are, that represent the chemicals in DNA. And it'll go 10, there's a sulfur bridge, then it'll go five sulfur bridge, six sulfur bridge, five sulfur bridge, and then repeat, 10, five, six, five, 10. So it's all the same sequence. It's always the same, right?

Starting point is 00:41:07 And it just goes up and so- Kind of interesting. DNA in general is really interesting. If you correspond those to Jewish letters, so numbers can represent a letter in Hebrew, okay? 10 is Y, five is H, six is W, five is H, Yahweh. By the way, it's literally spells Yahweh. The fives also have a Jewish word that corresponds,

Starting point is 00:41:39 which is behold. The Y corresponds to hand and the W is a nail. So it literally will say, it literally says hand, nail, it's like hand, nail, behold, nail, something like that. So behold, behold, hand, and nail. And it also spells y'all. It's all encoded. Encoded in your DNA.

Starting point is 00:42:02 This is all, this is all. Isn't that cool? This is all people, all humans, all humans. Everybody, everybody, everybody. So it's encoded in your DNA. There's like a book with all this, like the biblical code. Yeah, dude, have you seen that?

Starting point is 00:42:15 It's trippy. I only read like, you know, part of the description of it. I never actually read the book, but I am curious to read it, cause it was like, they found a lot of these algorithms and patterns and so many things like encoded. Yeah, like the Old Testament, like every five letters, every... Is that what you're talking about? Right, exactly.

Starting point is 00:42:34 What is that called? What is that called though when they, when we use like, there's so many... We're looking for something. Yeah, there's so many variables. There's so many crazy amount of variables that it's, there's going to be these things that line up. It's like all the people that try and make the predictions on when the world is coming in. Doug, look up the biblical code and look up what it means. Yeah, like what is that? What is the term for that? I know what you're talking about. I can't hear the term. But some of this is so impossible to just make up that it's crazy. So, but there's a book called the Bible code and I saw some videos where they broke it down. It was really wild,

Starting point is 00:43:04 but I thought this DNA one was really crazy. That is, yeah, that's weird. I haven't heard about that. Yeah, because it's, it's, it's Yahweh. That's great. I mean, the book would be interesting to read. I'd be, I even, I would be interested in something like that. That's interesting to me, you know, do not taste, have I been telling you guys how I'm having this like conversation with Max with us moving and stuff? It's like an ongoing thing for us, right? So it's a big deal to look at. Yeah. And obviously I'm highly motivated after the recent book that Katrina and I just read. And so trying to stay ahead of these things and things that maybe are traumatic for him that we think are no big deal and trying to communicate

Starting point is 00:43:41 more and stuff like that. So of course it's like top of mind. And Katrina was like, you know, I really want, she's the one that brought it up first. Like, hey, I really want to talk to him up into the move. I really want to consistently step him through that. And so we've been doing that. And it's actually been really cool because we're like a couple of weeks into doing it almost every day or every night

Starting point is 00:43:59 because we've been going over there so much moving stuff over, there's conversation around it. And I can already see a difference in how he's receiving it and he's starting to get a little excited about it. I'm just like, oh, this is really cool. This is good. And we haven't even got to his room

Starting point is 00:44:12 and what we're gonna do there, which I think that's really gonna tip it over. But I did have a night the other night that was a bit comical because I told you, this is the house of all the houses, because we've had him in three houses, but this, he's only five, going on six, this house has been the last two and a half years.

Starting point is 00:44:30 And so he remembers this, he doesn't remember the other ones. This is his house. Yeah, this is his house. And so imagine the conversation, and he finds this out, we're talking, and I explain to him, well, technically, son, this is not our house. We rent this house, and the one we're going to, Daddy Bot, the look on his son, this is not our house. We rent this house and the one

Starting point is 00:44:45 we're going to, daddy bought, the look on his face, this is not our house. Bro, he was so like, did not understand. Like, why are we here? Why are we here? And then he had to go back like, what about the blue house? What about the blue house? That's ours. This is not, this is not. I don't understand daddy. Why is someone else letting us live in their house? Why are we, bro? Oh, I'd be trying to figure out how do I articulate this? How do I articulate this? And I said, fuck it. You know, I'm going to talk to him like he's 30. I'm just gonna say, well, it was a bad investment at the time for us to buy any real estate.

Starting point is 00:45:18 I was just, so it wasn't really good timing. The market wasn't great. It's all going to sink in. Oh bro. I know. I'm like, I just said, I didn't know even know how I dumb this down. I'm just like, well, I'm just gonna talk to him. Like if an adult asked me, why didn't, why are you renting this house? And so I just went down the rabbit hole of interest rates and saving and investing. You don't want to make bad investments. The look on his face when he, when he,

Starting point is 00:45:42 when I told him that this isn't our house and that we rented somebody else's House he was like so confused. I'm like, why is somebody letting us stay in their house? Like is he gonna want it back soon and like, you know, is he gonna live here like oh my god It was it was it was really a funny moment to get you and I did I just I treated him like he was an adult And it was like because I didn't know what to say I'm like, how do I how do you explain that to I'm like, well forget it, I'm just gonna explain it to him like I'm explaining to an adult. I mean, you might as well at that point.

Starting point is 00:46:09 That's kind of how I felt. I'm like, what's the right thing to say to him that's not lying to him? That's like, all right, just tell him the truth. Yeah, just would end it all. Yeah, I was gonna ask you, I asked you this off air, but I'd love to bring it up on the show because I think it's a really good discussion.

Starting point is 00:46:22 I know how much you like your neighbors, where you're currently at. You know them all, you always talk about your neighbors. Moving to another neighborhood, what's that like for you? Have you met new neighbors? It's actually, Katrina and I had a long conversation about this.

Starting point is 00:46:38 It's the number one thing we're most worried about. It's the thing that was the hardest to... I've lived in a lot of houses, both growing up, even an adult. You guys have seen me just in our 10 years together. I think you guys have seen me in five houses or so. So I've moved a lot. And the neighborhood that we landed in last, when we've been in for the last two and a half years, I've never had a neighborhood like this. And I'm not exaggerating when I say like, the whole neighborhood is like, half of them are outside in front of their house 50% of the time.

Starting point is 00:47:13 So when I pull up home, almost always Timo is out, Garrett across the way is out, and they're coming over to each other, garage door's open, you just walk into your neighbor's garage and talking and borrowing each other's tool and just look out for each other if we wouldn't I've never had a neighborhood where whenever Katrina and I leave for more than one night I go to my neighbor's house and let him know like hey I'm taking off for a couple days cool I'll

Starting point is 00:47:37 keep an eye on the place for you and I'll get a text randomly when I'm gone like hey some guys pulled up to your house were you expecting oh that's my brother-in-law he he's picking something up. It's just been so cool to have neighbors like that, and it's given me this sense of community, security, that I've never had before. And to leave that is, man, that's been, it's been tough. I think it's so, community is so understated

Starting point is 00:48:02 and undervalued these days. I mean, when you have it, you know it. But so many of us grow up without it, because I think modern, especially in modern suburban areas and cities, you don't really have that. Yeah, you're a bit removed. Bro, it's a big deal. I would live in a subpar house in a great neighborhood

Starting point is 00:48:19 with neighbors that I know, way more than an amazing house without. I agree. So my first house, when I was 21, I had that house for eight years and it was a condo. I met one neighbor, maybe saw him once a year for eight years, that's all I knew. I didn't know who lived next to me.

Starting point is 00:48:39 You had some reality for a lot of people. And I'm guilty, I'm just as guilty of not really building that and stuff like that. It was in and out work, didn't really care. So I've been on one extreme and then I've seen kind of now the other extreme and I just, I never realized how much I would value that. And so it was the biggest talk. Honestly, if we actually asked, we tried to buy that house, I try to see if the guy who

Starting point is 00:49:04 owns it, I was like, hey, do you wanna sell this? I would buy it, even though I've got an issue with, the only thing, I don't like the garage, you guys know that situation. This garage is small. And so, other than that, I love the house, I love the area, we would've stayed there, originally I had planned to stay there

Starting point is 00:49:19 for a really long time. But we've just kind of outgrew the footprint, and so that was really what made us move to another place and then of course like I told my son like it was a smart I believe it was a smart time to buy you know that's one that's a lot of people know this but you can look this up and read about it one of the greatest one of the biggest changes in modern culture was the move away from community families used to live very close to each other and Pete in neighborhoods used to know one another.

Starting point is 00:49:47 That was a very common thing. If you go back east or midwest and stuff like that. There's a lot of neighborhoods like that. No fences. You walk out your backyard and you're in your neighbor's backyard and there's no fences. Like you actually have to actively go build a fence. Nobody built, they build properties

Starting point is 00:50:03 and there's just an invisible property line there. And it's weird for us Californians to go to a place like that. And you're like, this is so weird. I walk in my backyard and my neighbor's staring at me in his backyard. But it used to be normal. And we're the ones that put fences up, big tall fences and-

Starting point is 00:50:20 Private, don't look at me. You feel the difference in friendliness and eye contact and all that, it's so different. Huge! Especially when you have a family, like, you know, thinking back to when we had, you know, we had my son Aurelius, that was a really tough time. And a lot of it was because I think we were isolated. Remember that was during COVID?

Starting point is 00:50:42 It was, we were isolated. You know, I'm a part of a church community now and we have friends there that we become real close with. We're in text every day. We see them multiple times a week. They'll come over, bring their kids over. When I'm not there, Jessica and the wives will get together sometimes. Me and the husbands meet together. And it would have been a completely different experience had we had that same community. And we totally missed that in modern societies. It takes work, but man, without that,

Starting point is 00:51:12 once you feel the difference, it's like, why would I, I would never want to be isolated like I was before. I mean, I've had to work on it. It reminds me of the same relationship I had with Katrina and her family when we first got together. I didn't value it the way I value it today. After having a son and a family and then like, because I get, obviously I get a sense of community from that too, right?

Starting point is 00:51:31 Because her family's at her house probably two, three times a week or maybe my brother in law is right now at my house with Katrina right now. Like they're always over. And that probably annoyed me in the first like five years of our relationship where now it it's like I have such a different attitude about it because I value that. My sister, one of my sisters moved to Texas, deep in the heart of Texas, in the middle of nowhere. And everybody in my family was just like, oh, she's never going to be the last out there. It's so far away. She's isolated and this and that. But what she has is she's in this almost like a naval type

Starting point is 00:52:07 of neighborhood. A lot of people are ex-military, military. And they all have got incredible. Every time I see a video or a post on Instagram, her whole block gets in one person's yard. And there's three barbecues going and lawn chairs out. You see kids in the background running lives. Oh man, like I'm like oh my god she's like so she's built her own family and community even though she's away from her immediate family she's built another

Starting point is 00:52:34 extended family with her neighborhood and I guess I didn't really see how powerful that could be until I've been able to see that myself and my extreme We're supposed to be in community. It's a fact. It's such a good, it is a weird... It fills you, it fills your heart. It's a good feeling. And there's a lot of like... There's nothing that compares. We travel a lot and so, you know, it's such a nice feeling when I take off somewhere and I know Max

Starting point is 00:52:59 and Katrina are home alone that I know my four neighbors that are around. That's like one of them is home and knows my wife is home alone and knows that like to keep an eye on it. It's just like, that's a cool, really good feeling for someone who's out like that. And it's like, you don't think about it until you've had it. And then I think about a lot now, we're going to a place that another- What we've done is we've entertained ourselves to death. Like you got all this stuff to watch, all this stuff to distract yourself. What we've done is we've entertained ourselves to death.

Starting point is 00:53:26 You got all this stuff to watch, all this stuff to distract yourself. You don't make the effort to go out and meet anybody. We move away from each other. Families are no longer live close together and it's become now the norm after a couple generations of it that people don't know the difference. It feels awkward at first, you know? But man, I'm telling you, it's like, when it comes to health, if you look at the data,

Starting point is 00:53:49 by the way, on this, one of the most impactful things you can do to improve your health is to simply be in community. And there's a lot of reasons for that, and we can break them all down. Some of them we can't even explain. But I know the feeling, I know the feeling now of being in the community, I mean now, and it, it fulfills you and there's nothing that compares at all.

Starting point is 00:54:09 Super value. We're still rebuilding ours right now. Yeah. Cause you guys were in a great, well, you had a great spot like it too, like Everett, especially cause all these kids were about his age and so they would be at each other's houses, they'd be riding bikes together and all this stuff. And it's like, once you hit that like formative, like junior high age, it's like a lot,

Starting point is 00:54:32 it drives a lot of families out because there's, where I live, it's just kind of gone to shambles in terms of like, and I grew up in the area. It was amazing community. And it's just like on downhill because just the types of families that moved in and their value system doesn't really align with ours. But anyway, I'm looking forward to that again and we're going to be restarting that in about

Starting point is 00:54:56 a year. But yeah, it's tough, dude. It's tough when you're like, you had a really set good thing and then now you have to rebuild it again. But it's important to rebuild it. Yeah, that actually had what you're alluding to too, has a lot to do with what made me settle down on a place to call home home right now was that I made a commitment

Starting point is 00:55:15 to Katrina. I remember talking about this before Max was even born and then when he was first born, that once he started getting into school, I didn't want to move him around. I moved my whole life. You know, like I lived in nine different homes growing up that once he started getting into school, I didn't want to move him around. I moved my whole life. I lived in nine different homes growing up and how to change communities, how to change neighborhoods, how to change schools all the time. Now, I also appreciate that. It's probably where some of my skill sets have been able to make friends quickly and communicate to all different

Starting point is 00:55:41 people, be a chameleon, so I do value that. But there's something to be said too about the consistency for a kid to be able to call home and feel comfortable. You build relationships that last forever. And really, again, if you look, again, I'll go back to the data, it's my personality, right?

Starting point is 00:55:59 When you look at the data, you need to be in family communities, men need to be part of men communities, male communities. Women need to be part of women communities. It's really, I mean, I started, and this is twice a month, I have every other week, I have a men's group and we meet together. It's a Bible-led Christian group, but it's a bunch of guys. You should hear what these guys say after, I don't know how much I needed to meet with other men and talk about things and whatever Like you need that always more than ever probably yes

Starting point is 00:56:33 Paleo Valley makes a collagen rich protein Drink that is literally the most delicious protein powder I've ever had in my entire life The second best thing about it is that it's the easiest to digest. If you get like gastro distress from protein, gas, whatever, theirs is made from bone broth. Super easy to digest and it tastes amazing. Amazing. Go check them out. Go to paleovalley.com forward slash mind pump. On that link you'll get 15% off. Back to the show. First question is from castgirl078. Some of my favorite influencer athletes seem to maintain

Starting point is 00:57:09 a shredded look all the time. Is that realistic? I mean, realistic if you want a miserable life. So for most people, no. And if you're willing to do what it takes to stay shredded all the time, AKA compromise your health, count all your calories, never go out,

Starting point is 00:57:30 not have a social life, et cetera, et cetera. If you're willing to do that for the shredded look year round, it is not worth it. The value of the shredded look will not give you back the effort and the missed time with people and all that stuff. So no, it's not a good thing. What you tend to see with people who are shredded all the time is body obsession, some body dysmorphia, maybe performance enhancing substances, but a lot of it is just this obsession.

Starting point is 00:57:57 And so no, it's not. And what sucks about this is these are the people that get lots of views. And so the information they promote is through the filter and lens of their own body dysmorphia and obsession. And so a lot of the advice they give is like they're talking to themselves. I'll be the first one to admit that walking into a gym or a Vegas pool and actually being the most shredded person there is really cool feeling. Massive ego boost feels amazing in the, in the moment,

Starting point is 00:58:28 but it's quickly quickly, you know, fleas and you're onto the next thing and it don't matter that much. And the sacrifice it takes to obtain that look and where that desire comes from, as far as like it, it's rooted in insecurity, like to be that way. I mean, unless maybe you have this specific goal or competition and then you're going to do it and then be done with it. That's one thing. But this desire of I need to or want to look this way is normally rooted in some sort of insecurity, some sort of a body image issue that you personally have. And so it's not a direction you want. And even if you decide you're going to do

Starting point is 00:59:06 this, okay? Because I do think there's some value to taking yourself to this extreme level of fitness because you learn a lot along the way around nutrition and diet and consistency. And there's some valuable things to take away. But it also can become very, you know, addicting and alluring and intoxicating to get all the compliments and feel that. And then it can become very, you know, addicting and alluring and intoxicating to get all the compliments and feel all that, and then it can become a bit of a trap of feeling like you now identify with this look and that's a really dangerous place to be.

Starting point is 00:59:35 And so I would be very careful with, you know, pursuing this as like your main goal. Yeah, and you know, the other side of it is just not healthy. So you are compromising your health. Especially, I mean, for women, I mean. Oh, they destroy your hormones. Yeah, I mean, it's just, it's fact.

Starting point is 00:59:53 Like, it's not a healthy place to be. And yeah, psychologically, it's like, okay, sure, you might get attention and it feels good. But then at that, what point is it like you're doing this for other people? Is this really something like you're desiring? I don't know, psychologically I feel so much better when everything I'm doing is just to benefit my health and longevity and how I feel. No, you'll destroy your hormones, your fertility, if you're female, it'll definitely negatively affect your fertility. For men, testosterone is going to drop, you'll develop a dysfunctional relationship with

Starting point is 01:00:31 food. Super not worth it. It's just not worth it. What you'll get from it, the couple of compliments is not worth. The loss of quality of life, because that's exactly what it is. You lose your quality of life. Now, and you guys gotta remember, everybody says remember this with social media.

Starting point is 01:00:49 It's advertising. Like a company would never put out advertising talking about how shitty their product is or how they're not hitting their bottom line or how unhappy their employees are. A company's always gonna create a facade with advertising. That's what social media is. It's fake facade everybody

Starting point is 01:01:05 So you see a smiling person with a six-pack and I'm enjoying my time out whatever I we know Personally, we personally know a lot of these people we've met them. They're miserable. They're not happy. You don't really value I mean at that point to it makes sense to Photoshop It makes sense to to just take a photo shoot and like drip it all year long Like you're always this fit because it's like that's your value So, I mean if that's like all you're going for like I don't know like it you could definitely I could see people getting that Predicament why I'm just gonna do this because that way I still look like it Next question is from Jim Crowley 2022. I just had a knee replacement surgery and now I'm having trouble with my quads not firing.

Starting point is 01:01:45 Are there any priming exercises I can do to help with this? Isometrics, this is where I actually like a leg extension. You can get in a leg extension, do one rep, hold it at the top, focus on squeezing the quads, bring it down slow, do another rep and you hold the squeeze for like five seconds or so. Like you do a set of this where you're squeezing your quads in the contracted position, then go do your leg exercise

Starting point is 01:02:12 and you'll start to feel them. So I've trained people with knee replacements who had this issue, and it was always, and I would do with bands, I didn't even have a leg extension in my studio, I'd do it with bands, or I'd have them sit at the edge of a bench, they'd bring their legs up and I'd push down. That's the most isolating that you can get with a quad.

Starting point is 01:02:28 In rehab, they'll just take like a towel over your ankle and they'll just have you, yeah. You don't even need that much resistance. A wall sit too, so a wall sit, leg extension like that. I think both of those. The idea is when you're having trouble firing a muscle is to put it in a shortened position, a fully flexed position, and then squeeze it

Starting point is 01:02:46 there because you're most likely... With intensity. Yeah, if you're going to connect to a muscle, it's easiest to connect to it in its shortened position, not in its lengthened position. So what do I mean by that? Well, it's easier for me to squeeze and feel my bicep with my arm flexed than it is with my arm extended. So get it in that shortened position, that leg extended position, apply some pressure or just hold them out and squeeze them. Would you still use it in the lengthened position also too though? Like in the wall sit situation? You could if you're going to be firing them. I feel like I do both. You're going to fire them. It's not a fully lengthened position

Starting point is 01:03:19 but like if you really have trouble connecting to them. Yeah leg extension. Yeah I mean that's what they do in rehab. In rehab they're going gonna resist you with the towel at the top and leg extensions is how they rehab to get you connected first. But then I would incorporate, I think any isometrics in that situation is a good move. Next question is from Alana B40301. If you're starting as a personal trainer, but want to work online, should you work at a gym at least part time to get hands-on experience with people? Yes. If you want to be good. Absolutely. Short answer, yes. 100, I mean, you're going to hear this from us always.

Starting point is 01:03:53 I mean, and we teach people how to coach people online and we have a course for trainers and we help people like that all the time. But we don't lie to them. But we don't. We're always very consistent with the best thing you could do is to work in a big box gym. And if you don't have a big box gym, just a gym period. But a commercial gym is where you're going to get the most repetitions, the most access

Starting point is 01:04:16 to the most diverse group of people, which that's what's going to make you good as a trainer is- It's application. Yeah. Where are you going to be able to get that much application? You can get all the education you want, but you actually have to be there and like work through all this. You're going to see a lot of these, and they're popping up a lot now and they're

Starting point is 01:04:34 really annoying me. A lot of these courses and these influencers who teach trainers how to make a lot of money doing online coaching. And you can always tell these, these are the charlatans because they show all their fancy cars, how much money they make, whatever. They don't really talk about the real purpose and reasoning behind online coaching. What they tell coaches and trainers is you can make a lot of money being an online coach. You don't need to be a trainer or a coach in person.

Starting point is 01:04:58 I'm going to tell you something right now. Is it possible to be a good online coach without never having trained somebody in person? Yeah, is it probable? No It's highly improbable if you longevity if you want to be first of all It's if it's hard to train people effectively in person you multiply times a hundred. That's how much harder. Yeah virtually I mean you you you can go get your you know masters in kinesiology five national certs read read all the studies. So you can articulate the science really good to somebody. But the stuff that really moves the needle with a client are those little, I mean, and

Starting point is 01:05:37 we've seen this. You have a litmus test of this. If you look at our YouTube video, all that we've done, I don't know, hundreds, I don't know how many videos we've done on the MindPump TV channel, right? There's hundreds, maybe a thousand videos that we've done on there. They're all exercise demo videos. The videos that are go the most viral,

Starting point is 01:05:52 the most comments with the most likes, or anything like that, are the most simple, basic cues that we've learned to give people, but that no book taught me. No book told me when I do a lat pull down to tell my client the last three inches, pull your chest up to the bar and that's going to help you, you know, squeeze your lats. Like that's not necessarily biomechanically correct, like that's not how you would articulate that. Bring your elbows down and bring your scalp in there again. Yeah, yeah,

Starting point is 01:06:22 abduction of the humerus in the horizontal plane is how you flex your chest. Well, that's great, but if you have a client who can't flex their chest, what do you do? What kind of cues you give? That's the stuff that you learn in real life when you've had a lot of people sit in front of you is, okay, you got the science, you understand biomechanics. That's important, which that can make you a decent or a good trainer. But what makes you great is being able to take that science, which that can make you a decent or a good trainer. But what makes you great is being able to take that science, take that information, understand those biomechanics, and then apply it in real world with real world terms to average people. So the average person. And then can you take that and do it over a phone or a Zoom call with somebody? Because then that's

Starting point is 01:07:01 the next layer to that in my opinion and so the in-person thing becomes Necessary if you're gonna be great Yeah, I think you should do in person first or at least have some in-person clients at the same time Next question is from warrior reborn for is it normal for your waist to thicken as you get stronger and don't use a weight belt I can't tell if it's muscle or visceral fat well, the rest of the question that you didn't read, Doug, is about paramedic. And, uh, paramedic and hormone train, uh, hormone changes that happen

Starting point is 01:07:34 through paramedic can change fat distribution. And you'll hear this complaint. I see this complaint with my female clients who were in paramedic, which will happen late thirties, typically woman, and definitely menopause, would come to me and be like, I don't know what's happening, but suddenly I'm getting body fat in my midsection. I never gained body fat in my midsection before,

Starting point is 01:07:54 and now I suddenly am. And as an early trainer, I totally dismissed them, which was dumb, but now I know better, and the data on this is pretty clear, that hormone changes can definitely cause changes in how you distribute body fat. In other words, when you gain body fat, where you store it can start to shift

Starting point is 01:08:13 based on the hormone signals. So that's what's happening. What's happening is not that you're getting stronger and your waist is getting thicker from it because the muscle around your waist, you could build it as much as you want. You're not gonna get big waist. You'll see that it'll look sculpted.

Starting point is 01:08:29 You're not gonna get this big, thick waist. What's happening is you're gaining body fat and it's going to your waist. Now how do you change that? You get leaner and if you wanna change your hormone profile, you can get on hormone replacement therapy. But it has nothing to do with your lifting weights. Yeah, if someone asked me this question,

Starting point is 01:08:44 especially if they're perimenopausal right now, I would definitely send them to do blood work. I mean, that would be the first thing I do is like, before I would dismiss, oh, that's not happening. You know, you're fine. I would say, let's go get a full blood panel and see where you're at and then potentially supplement. Although, you know, it's interesting.

Starting point is 01:09:04 We've interviewed experts on perimenopause and menopause, and they'll say that the blood work won't even show it in perimenopause. It doesn't show yet. Menopause will show, but we know menopause, right, because you stop your period. Perimenopause really is, they base it now

Starting point is 01:09:20 off of age and symptoms. So, and it's typically between 35 to 40, I think is what they say. If the estrogen is off and they're starting to store body fat in their belly. That's when it gets close to menopause. Oh, okay, I was gonna say, because that's normally what is causing the belly fat,

Starting point is 01:09:36 is the estrogen levels off, right? Yeah, yeah, yeah. So that would show up in blood. It may, but not always in menopause. So they'd have to describe all their symptoms to the doctor at the same time. I forgot who it was we had on the show. We just had her. We haven't aired it though.

Starting point is 01:09:48 She's like, good luck. Like, perimenopause, you often don't see, you can't necessarily measure it, but you've seen symptoms and age. Yeah. So they could do hormone therapy and perimenopause based off of symptoms and based off of...

Starting point is 01:10:02 What was the name of that doctor? What was her name, Doug? Mary Claire I believe. I don't remember the last name. She's coming. I'll look it up. We have her coming up soon so that's a great one to listen to and then I mean we've got several female clients. Yep. Yep. She's real good. But yeah this is not from it's not from lifting weights and that's a stupid myth about the like thickening your waist with weights. It's not happening. It's just not happening. Keep dead lifting. Yeah keep dead lifting. Look if you like the show come find us on Instagram

Starting point is 01:10:28 You can find Justin at mind pump Justin me at mind pump Sal and Adam at mind pump out 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,

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Starting point is 01:11:35 and until next time, this is MindPump.

Mind Pump: Raw Fitness Truth - 2573: Lose 12 Pounds of Fat in Two Easy Steps & More (Listener Coaching)

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