Mind Pump: Raw Fitness Truth - 2608: The 4 Most Common Nutrient Deficiencies, the Symptoms & What to Eat to Solve Them & More (Listener Coaching)

Episode Date: May 30, 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 4 Most Common Nutrient Deficiencies, the Symptoms & What to Eat to Solve Them. (1:42) Craved food and meal balance. (22:43) Fueling your movement. (28:18) How about a heads-up next time? (37:28) Mind Pump Group Coaching: Fat Loss and Muscle-Building. (42:35) Life wisdom. (44:26) Soviet Union contributions to fitness. (48:07) Fun Facts with Justin: Hookworms. (52:15) #Quah question #1 – What's the best way to set up the width of your grips for bench and shoulder press? (55:24) #Quah question #2 – What is the best way to detox/cleanse after a weekend of drinking? (59:11) #Quah question #3 – Is it best to run a small deficit when running MAPS Symmetry? (1:01:39) #Quah question #4 – When I squat heavy, my right leg (IT Band) becomes constantly sore and stiff. Is this a form or mobility issue? What can I do to fix this? (1:02:31) Related Links/Products Mentioned Train the Trainer Webinar Series  Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** Mind Pump Group Coaching May Special: MAPS 15 Performance or RGB Bundle 50% off! ** Code MAY50 at checkout ** Eating craved foods with meals lessens cravings, boosts weight loss Walking 8,000 steps just 1-2 days a week linked to significant health benefits Justin’s Road to 315 Push Press Mind Pump #2600: Mike O’Hearn Secrets to Soviet Strength Training Helminthic Treatment for Crohn’s Disease Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** For a limited time, new Butcher Box members who sign up through Mind Pump will receive: $20 OFF their first box, free chicken breast, ground beef, OR salmon in every box for a whole year! A curated box pre-filled with Mind Pump’s favorite cuts — no guesswork, just great meat. ** Visit Transcend for this month’s exclusive Mind Pump offer! ** 25% off all GLP-1s – This includes the GLP-1 probiotic which people can order through their specialist. ** MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Layne Norton, Ph.D. (@biolayne) Instagram Tony Robbins (@tonyrobbins) 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 Schafer, 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. People wrote some questions in. We picked our favorite ones, but this was after the intro. Today's intro was 54 minutes long.

In the intro we talk about fitness studies, fat loss, muscle gain, current events, family life, it's a good time. By the way, if you wanna write in a question that we can pick, go to Instagram at Mindpump Media. Also, for trainers and coaches, go to trainerwebinar.com. On June 3rd, I'm gonna be teaching you

how to sell personal training. It's free, trainerwebinar.com on June 3rd. I'm going to be teaching you how to sell personal training. It's free. Trainerwebinar.com. This episode is brought to you by some sponsors. The first one is Ned. Today we talked about their product Mellow. There are different forms of magnesium in Mellow that help relax your body, alleviate anxiety, and help you sleep. It's one of the best magnesium products you can find. Go to helloned.com, that's H-E-L-L-O-N-E-D.com forward slash mind pump. Use the code mind pump, get 20% off. This episode's also brought to you by the Mind Pump Group Coaching.

We offer group coaching now for people who are interested in muscle gain or fat loss. We have two groups open right now. Go to mindpumpgroupcoaching.com. We also have two days left for our program sales going on right now go to mindpumpgroupcoaching.com. We also have two days left for our program sales going on right now. You have 48 hours to take advantage of the sale. MAPS 15 Performance and the RGB Bundle, both 50% off.

If you're interested, go to MAPSfitnessproducts.com and then use the code May50 for the discount. Here comes the show. Nutrient deficiencies are far more common than you realize We're going to talk about four of the most common nutrient deficiencies the symptoms They produce in the foods you need to eat to solve them. Let's go. Let's go. Yeah, you know people in Modern societies don't often think I mean I this, that they could potentially have a nutrient deficiency. This is like an issue that third world countries have or that other people have and that the issue with this is having some of these

nutrient deficiencies results in symptoms that are sometimes vague and strange and I don't know what's going on and then you blame things like stress and sleep and I don't know what's going on then Then you go to the doctor, they don't test you for nutrient deficiencies, because that's typically not the first thing that they test unless it's glaring. And then you get prescribed like an SSRI or an Enzyolytic.

You have drugs for that. Yes, to solve the symptom of something that could be so easily fixed by simply feeling the nutrient deficiency. Well, I think many times too that they're, the deficiency has been there for a long time before you even start to feel or see symptoms. So I think that's part of the problem too

is that you have somebody, I mean, I know I'm guilty this, I know vitamin D is on this list, and just assume I diet well, I exercise, I think I get outside enough, but so I just assumed it wasn't that it wasn't literally until You told me that there was a major connection between psoriasis and vitamin D and I thought oh maybe I should look into that and sure shit Not only was I low I was really low

I was low enough that even Supplementing with 5,000 I use still had me low and so I think that sometimes these the side effects are so mild low. And so I think that sometimes these the side effects are so mild or you're so early on in the stages of the deficiency that you don't they're not screaming at you yet. And so I think a lot of people just assume they're okay. That's a great point. And what I did with these deficiencies is I picked the common ones that will happen in modern society. So I picked America, but I also tried to break it up into groups of people Because some nutrients are far more deficient in some groups versus others for example if you're older versus younger vice versa men women

And even between different racial groups Nutrient deficiencies can vary dramatically for example. You just brought up vitamin D. We'll get to vitamin D That's one of the most common deficiencies in modern societies. Generally speaking, okay, 40% of people are deficient in vitamin D. Now I want to be clear too, by the way, when you look at a lab range of what your vitamin D level should be, deficient means you're below that range. That still doesn't mean you can also be within range and not be optimal. So means you're below that range. That still doesn't mean, you can also be within range and not be optimal.

So if you talk to functional health practitioners or forward thinking doctors or hormone doctors on the subject, they'll tell you that that range isn't even that good. That you probably should be higher than what would put you towards the bottom of that particular range. So getting these tested is very important. But 40% of the general population

is deficient in vitamin D. Okay, here's what gets crazy. The darker your skin is, the more likely you're deficient in vitamin D. Black Americans, 82% are deficient in vitamin D. Because I'm more familiar with this as 60% of the population is it. So you've segmented black and white,

because black is 80, and then your average Caucasian person is only 40 something. The blend of those two is like 60%. So there's more than a 50% chance that you are deficient. The odds are, if you're not outside a lot, and even if you are outside, a decent amount in comparison to the average person,

which isn't that much, and you have darker skin, like you or I, Adam, this is probably why you or I, you know, we get the same amount of sunlight as let's say Justin or Doug, we're not gonna get the same vitamin D conversion. I also have a theory, Sal, and I can't prove this, I don't know for sure, right? But I think to understanding how the body adapts to everything else, it makes logical

sense to me too that part of why I was so deficient, because I don't think I was indoor any more than the average person, was because I got so, one, I have darker skin, two, I also got so much of it as a kid. And then as an adult, also, I went for this dramatic amount. Like the guy who was seven days a week, I worked on a ranch and a dairy. I was always outside. I wakeboarded a lot. I was outside all the time live on the lake, like just all the time. And then I got into my 20s, I moved to Bay Area, lived in an apartment with my

grandmother, worked 12 hours a day from sunup to sundown. In a gym. In a gym, and I think that there's something to be said too about what your body has been used to, and then when you have these dramatic shifts in your life. I don't know of any data around that, but that makes some sense to me,

so I would definitely say that's a strong hypothesis. But you and I, we need more sun than, like I said, Justin or Doug, to get the same vitamin D conversion. And here's the thing, as your skin darkens, you need more to produce the same amount of vitamin D. What I was gonna ask you is this, though. You have recently been outside quite a bit more.

It's sunny and you have a swimming pool now. And off air, you've been commenting how great it feels. It's gotta be, that's gotta be part of the reason why. 100%. And here's the thing too, being completely transparent with the audience, and I've always said this and shared this, I'm so terrible with consistency around pills.

So, honestly, I don't consistently take my vitamin D. It's one of those things I always go like, ah, damn it, I forgot. I'm always trying to remind myself. It's one of those things I always go like, ah, damn it, I forgot. I'm always trying to remind myself. You know, going outside too in your bathing suit, like most skin exposure, you know, in like 30 minutes, how much vitamin do you produce?

It's ridiculous. Well, and so that's kind of like, I'm finding that is becoming easier and better, and I feel better even from that too. Because there's other benefits. Right, because I'm getting other benefits, and so that has been really good for me, is that, hey, you know, I haven't been very consistent with taking my getting other benefits and so that has been really good for me is that

Hey, you know, I haven't been very consistent with taking my vitamin D pills But I've been really consistent with getting out in my backyard around the pool and stuff like that and I've just felt amazing for this 22 well because we were just talking about this the other day. I think it was withdrew how We've literally been scared out of sun exposure. Yeah, dude And this is this fear pandemonium around like skin cancer and this and that and meanwhile We're just like bombarding ourselves with chemicals on our skin not thinking twice about that just to block You know any kind of you it's a it's still a fight at my house My wife still like she's more afraid of him getting sunburned than I am of

The chemicals that we're rubbing on his I'm always like can we just resist to do that? You know what they say by the way I looked this up what they say with the chemical sunscreens they now say nobody under the age of six should use them and they find that people who use and there's two in particular one of them starts with an oh maybe Doug you can look up the chemical based sunscreens ity-something, that when people use them, not like a lot, like relatively regularly, like once a week or something like that, the levels that they find in people's bodies

far exceeds what the FDA even considers safe. Just for using- Oxybenzone. Sorry? Oxybenzone. Yeah, and they're hormone disrupting. This is why they say don't give them to kids. This is why they say you're pregnant,

probably don't put it on as well, they have hormone disrupting effects. I think it was a big, I think lots of sunburns and damage is bad for you. But that's why you slowly- You titrate it. You titrate it, right. But not getting sun is terrible for you.

Way more detrimental. As well, absolutely. So here's what's interesting about vitamin D deficiency. A lot of the symptoms are things like fatigue, depression, anxiety. Then it can get really crazy, like a weakness, pain. This was my dad. I've told this story before. My dad is not somebody who's inside all the time. Never. He's always outside, always, always outside, but he's Sicilian, dark.

And he started getting more back pain, more pain in his knees. And he thought it's cause he's older, he's got arthritis. He was taking pain medication, went to the doctor and they gave him stronger pain medication and it kept getting worse. And he thought it's because he's older, he's got arthritis, he was taking pain medication, went to the doctor, they gave him stronger pain medication. And it kept getting worse and he would tell me, he's like, oh, he's like, Sal, everything hurts, I'm too old, he blamed it on age. He did a routine blood test, his vitamin D levels were.

Isn't that crazy? He fixed it, he fixed it within a week of taking high doses. These are just common symptoms that you would just attribute to poor night's sleep or you'd like you know anything I mean this is almost associated with every drug commercial you see like I'm like I might have mild to severe Crohn's You know yeah, you know I learned recently about vitamin D That I was unaware of too is that you you can load and you you don't have to so soluble I didn't know that I was always one fifty thousand IU capsule a week instead of five thousand Yeah, I was so like. So you can take one 50,000 IU capsule a week instead of 5,000.

You know, whatever. Yeah, I was so unaware of that. I thought it had to be a consistent thing and I thought I would be overdosing if I did that. And so you can actually load if it's easier that way, which is better for me. Like when I remember, I'll take four or five pills of it versus trying to remember to have one every single day.

That's right, it's not water soluble like other nutrients. So pain, weakness, fatigue, depression, anxiety. Can it also be connected to low testosterone and libido too? Yes, yes, yeah, vitamin D deficiency causes hormone disruption oftentimes. Frequent infections, this is a common one. When your vitamin D's low, it's just like, man, I get sick.

As soon as I'm around somebody that's sick, I get sick. Why am I getting sick so often? Why are my kids getting sick so often? Low vitamin D kills your ability to fight off infection. Hair loss is another one. I had a female client who was a vegan, I've told this story before, she was a vegan and she had all these symptoms and one of them was hair loss

and she just wasn't able to get the nutrients that, her body wasn't absorbing nutrients well from vegan sources, vitamin D is one of them. The vitamin D you get in plant sources has to get converted to a usable form. Once she ate some, I think it was eggs, and started supplementing with certain nutrients, like the hair loss stopped for her. The things that you should eat to get vitamin D naturally, fatty fish, this is great. Egg yolks have a decent amount. Mushrooms that are ones that are that grow in the Sun will give you some vitamin D. Of course it's not as good as the animal

sources but the truth is this many people probably should supplement with vitamin D. You're probably not going to get enough from food because you're just not in the sun nearly enough to produce the vitamin D that your body needs to produce Next up is iron and this is really an issue for women It's pretty rare for a man to be deficient in iron unless he has some kind of maybe internal bleeding or something like that Something going on like when you get a guy with iron deficiency They'll typically test to see if there's something going on the insides but women lose blood every

month and 10% that's a big number that represents you know tens of millions of women in America with a deficiency to iron. And what this looks like is fatigue, weakness, pale skin or lips, brain fog. So this is this is one that you definitely you know want to pay attention to if you're a woman. I've always wondered if this because this is so high in definitely want to pay attention to if you're a woman. I've always wondered if this, because this is so high in women, how connected it is to their frequency of eating red meat in comparison to a man. In my experience training clients, even my female clients that ate red meat still were very very low amount.

I mean we've talked about this many times times almost every single client I've ever trained that's a female I had to get her to bump her protein and most of the time they got a lot of their their protein from you know fish and chicken and turkey and still was low and so they just didn't eat a lot of red meat and that's the best source for you to get iron and so do you think that there's some correlation there even if they eat a good amount of red meat for their diet it's not gonna be as much as a man because they're not eating as much as many calories and they lose blood every month. Yeah. Every single month they lose blood so that's why this

deficiency is so common. By the way you know I just I watched that documentary Liver King and you know you and I were talking about this and you see all these women who are taking the supplements that you were selling the liver supplements I'm you know I had a baby now, I'm fertile, oh my God, I feel so much better. I bet it's the liver. I bet it's the iron. I bet it's the iron because liver is so high in iron.

So red meat, chicken liver, oysters, and the plant source, which plant sources are not gonna be as absorbable, so you need more lentils. Lentils, lentils is where you would get them. Next up is vitamin B12. Now B12, 6% of people under the age of 60 are deficient but once you get over 60, 20% of people can be deficient which again this is millions and millions of people. And now check out what this... Say that again, it jumps from 6% to 20%? Over, you see a huge jump in vitamin B12. What's your thoughts?

I don't know. That's a good question. I don't know. That's a big leap for a couple years, right? The difference between testing someone at 55 versus 65 or 60 and seeing a more than double is interesting. I don't know, and I don't know if they're not absorbing as much because of their age.

I'm not sure, but as you get older b12 becomes more of an issue This is a big issue by the way with vegans if you're vegan you should supplement with vitamin b12 like like forget about getting it From food it's not gonna happen I know they say you can or whatever I've never worked with a vegan Who didn't have to supplement or use b12 injections to make up the difference. But check out these symptoms. Think about this, right? 20% of people over 60, B12 deficient. Here's the symptoms.

And you guys tell me if, this doesn't sound like people saying, I'm just getting older. Fatigue, neurology, so nerve pain, tingling or numbness, and memory loss. You could be 70 experiencing some of this stuff and be like, I'm just getting older, when in fact it might just be, you need more B12.

Check out what Doug just pulled up. Yeah, decreased stomach acid production and the aging process, which impacts the body's ability to absorb the vitamin. There you go. That would be it right there. Yeah, people over 60, like B12 shots, if you're not deficient in B12

and you get a B12 shot, you're not gonna feel anything. If you're deficient in B12 and you get a B12 shot, life-changing change. I had clients like this. I've had vegan clients where I just put them on the pill and all of a sudden they're like, oh my God. They think it's like miraculous. It's like, that's not that way for everybody.

Yeah, yeah, yeah. That's just you. I had some clients in this age group that would go and get a B12 shot and they're like, it feels like you just took 10 years off my life. Because again, the symptoms, fatigue, well maybe you're getting older,

neurology, nerve pain, tingling, it's very common in people as they're older. Like oh my sciatica or my hands go numb when I'm sleeping or whatever. And then memory loss, all reversible just by feeling this nutrient. Next up would be calcium. General population, 30%.

By the way, the reason why this number is probably so high is because calcium has been, minerals have been becoming more and more depleted from our food sources. And the big place you get this, a lot of people, is dairy. So we're gonna get a lot of this nutrient. 50% of women over 50 are deficient in calcium, and adolescents, 40%.

40% for adolescents. What does this look like? Muscle cramps, heart palpitations, that's another one. You can start getting irregular heartbeats. And then weak bones, we know this, of course. So why the bell curve? Why the high with the adolescents, and then weak bones, we know this of course, weak bones. So why the bell curve? Why the high with the adolescence, then it slows down, then it peaks again?

What's the thought? I think adolescents, because they're growing so much, they require more calcium. Okay, that makes sense. I think with women, it has to do with their hormones. I do believe that their hormones play a role in how they can use and absorb the calcium. I will say this, if you are taking calcium

to strengthen your bones, they will get only as strong as the deficiency being solved provides, but they won't get any stronger unless you give your bones a reason to get stronger. In other words, strength training. You gotta strength train to make that happen. So those, there you have it. Those are the most common ones that were finding people

Oh, and then of course, I said dairy sardines by the way, you know, where's a good place to get calcium sardines because of the bones And by the way, I love that you chose this as a fitness talk I don't feel like we've really talked in depth about this in a while And if you've been listening to this show for a very long time, you know that we have kind of, I mean, we opened or began coming out talking about how little supplements make an impact. But here's a great example of where this can be life-changing for somebody. And this is where, you know, later in my career, I figured this out. It wasn't the fat burner or the muscle building supplement that was new and cutting edge

that was really making the difference. It was finding out where my clients were deficient in these nutrients that they needed and then getting them to supplement that, which by the way is really inexpensive. Cheap. Right? Super cheap. All these supplements are very, very cheap and or can be found in food most of the time or natural places like the sunlight.

And so these were areas that I could point them in that would really make an impact on their performance and their building, their muscle and burning body fat, their sleep hormones, all the above. And that will move the needle far more than the latest muscle building fat burning supplement that's out there. Yet we tend to neglect this. Like I don't know how many people hired me and they wanted the fat burning supplement or the, and it's like, have you tested for, if you have any nutrient deficiencies, are you supplementing with magnesium, vitamin D, any of these things?

Magnesium, wasn't that another high one? Yeah. I was surprised you didn't put that one in there because that one's really high. Is that because it's less detrimental? No, we've talked about it so much, but that's, I mean, that's another common one. Cause it was, that was a big one for me personally. You'll know, by the way, if you have magnesium deficiency, you take magnesium, you'll know. And it's like 60% of the population, similar to vitamin D, are deficient in it. And it is a very easy one to, even if you

don't go take the test, I really think the taking Ned's product, right, you take that made a huge. Mellow at night was like the first time I took that. You felt it within 15 minutes. It was that night of sleep, I was like, I had to keep retesting. Like, no way. That was so impactful. And again, it wasn't that there's something so magical about the NED.

It was that, oh, okay, I was deficient there. Obviously, they have a good product that is delivering top of the line type of magnesium. That's really where it was, but it made a huge impact. No, and just to support what you're saying about their product, magnesium interesting because you can get, you can take magnesium, like magnesium citrate for example, I think, and you're not going to absorb a lot of it. It's just going to be a laxative, which is fine. It's actually a natural laxative, that's what you want.

But there are other forms of magnesium that are more bioavailable and for different parts of the body. So there are forms of magnesium that will be utilized by the brain more and other parts by the tissues. So what Ned did with Mello is they included different forms of magnesium, all magnesium,

but different forms that have been shown to have different efficacies for different parts of the body. So that's why their product. And again, it's a real, if you don't, you know, it's probably an equal investment to go get your blood work or a panel done or just go try testing it one time and you will. If you're deficient, you will. I assume more of the minerals would be the most elusive because if, say, you're not getting that in our soil, like how are you? Compensate have you guys seen that you guys have seen that right where they where they're comparing like a like a tomato today versus 30 years ago

Way different. Yeah, the soil is depleted because we replace what is required in the soil to grow the plants. Yeah, not What we've no we've taken a top soil. We need enriched like mineral dense. So what we've done is we've taken out of the- We need topsoil. We need enriched mineral dense soil. What we've done is we've actually, we've bred fruits and vegetables to be higher in energy, lower in nutrients. In other words, more carbohydrates because we like things to taste sweet, but less nutrient dense.

So it's like we're getting fatter and lame. If I know, although I won't say we're getting fat from fruits and vegetables, but you get my point. You get my whole point. It's not helping. No, no, no, no. So, but yeah, here's the thing too with a multivitamin. Like a good high quality multivitamin

that covers all the bases is inexpensive. If you get a good one. Pretty much everybody should be taking one. Yeah, if you get a really good multivitamin, it's like what, 30, 40 bucks a month? The data on multivitamins, we actually have good studies now on these, better ones than we had 10 years ago, and it's like, it lowers your risk of dementia,

lowers your risk of heart disease, lowers your risk of falling and hurting yourself, lowers your risk of infection, chronic illness, and again, it's not because the multivitamin's magic, but because people probably are lacking a nutrient or two, and your body's not coming, and you talk about building muscle burning body fat, you tell me how effectively you can build muscle

with a B12 deficiency. Yeah. Or vitamin D deficiency. Good luck. Yeah, it's just not gonna happen. Anyway, speaking of studies, I found a really interesting study that I wanna bring up on the show or vitamin D deficiency. Good luck. Yeah, it's just not gonna happen. Anyway, speaking of studies, I found a really interesting study

that I wanna bring up on the show so we could shed some light on it because I think some people are gonna get the wrong idea of why this particular study showed a positive effect, relatively new. So this particular study, it was in Science Daily, and this is a small clinical, so I'll read what the findings were.

A small clinical study found that including craved foods, so a diet that include the kinds of foods that the diet participants craved, like sweets, for example, in balanced meals, reduced cravings, and boosted weight loss in obese dieters with chronic health issues, which, and then they said in the finding,

challenges restrictive diet norms. Okay, so let me ask you guys this as coaches and trainers. Why do you think including some of these foods in a person's diet, and they said balanced meals, meaning they were still- That's the psychological part. It's because you're telling them they can, that's why. And I think the biggest quotation or key to this,

that statement, is the with balanced meals. Right? It's like you're still eating healthy. Yeah. Yeah. If you're, yeah, if you're, if you're eating healthy, you're eating balanced, or you're, you're pairing your proteins with your carbohydrates, and then in addition to that, you allow the client who has a craving or a type of food that they love and really enjoy, you give them the, I mean listen, it's like how we've always coached with the parameters. Like, well, I won't tell a client, no, you can't have it. Just do this first for me.

And that's such a powerful way to tell a client they can, but what you find out they end up doing, and sometimes they do, sometimes they eat the food and they still enjoy the dessert or whatever, but at least I know they're getting what their body needs to support the strength training that we're doing to build muscle, and hopefully those additional calories some get partitioned to building muscle and I'm okay. And what you're also doing is

you're avoiding the inevitable, well yeah the rebellion that happens when somebody feels this is all psychological so it's not a physiological thing that's happening when a diet is balanced and proper. The psychological effect of feeling so restricted that you feel like you're in a cage and I hate this and I'm doing it and I hate it and I do it. And then eventually, for whatever reasons, a million different reasons, you break free of that

and it's like a teenager that rebels against their parents. Like the teenagers are raised with super strict parents and they go off to college and they end up doing all kinds of crazy. Party like. Yeah, dude. What was the thought behind, when you read a study like that,

do you look like who put it on, what was the desired outcome, what were they trying to do? I'm always curious about stuff like that. Like what was the desired outcome of that study? I don't know if they had a desired outcome. I think that they were trying to test a hypothesis that this would result in better results

versus worse results. I mean really? Cause I feel like almost every time we have a study- Or do you think this is like a snack food company? I mean, there's- That's not a bad point. Listen, studies aren't cheap to conduct. And so they have to be funded by somebody who has somewhat of an agenda, regardless

if it's a good agenda or not. Somebody's got to benefit from it. Exactly. Somebody, in order for you to go, hey, you know what, I'm going to spend $50,000 on conducting a study that shows that either proves or doesn't prove this thing. In order to put money towards that, you normally have to have some sort of bias or a reason behind it. And so I just had a curiosity. I'm curious on who funded that study because I wouldn't be surprised if it was fucking Nabisco. You know what I'm saying?

And that's like, of course. Let me see if I can find out. That's really interesting. That's not a bad point, dude. That's not at all a bad response. I mean, let's play this game. Who else would want to do that? Yeah, yeah, let me see.

This study was reported in Science Daily. Let's see, who conducted it? It was conducted at the University of Pittsburgh Medical Center. Yeah, but that doesn't mean anything. It's who funded it. Hold on. The study was funded by the NIH, National Institutes of Health. OK, now who's supposed to do it?

Where do they get their funding? Yeah, of course. What does NIH get their funding? Yeah, we know that. Yeah. So I mean, that this is. Although the findings make sense to me. I mean, yeah, I can logically, I can play mental gymnastics

with you and then Explain why you could get it to turn out that way imagine twisting it to you're like Adding a pop tart to your diet Has been shown in studies to yes I could easily spin it like that and of course if I'm selling those things would be about the crave food study By the way, oh, just wait for a wait for a company come out- They call it the crave food study, by the way. Crave. Just wait for a company to come out with a crave food diet. For sure. I just got to read between the lines, people.

It's not bad, dude. It has to be. It's unfortunate. Especially with GLPs. I remember when we talked to Lane about this, and his defense to that is like, well, who else is going to put the studies on? So they're always going to have a little bit of bias, and that's fair. And so I'm not like, oh, just dismiss the study because Nabisco paid for it.

But I mean, you just have to take a little bit with a grain of salt or go like, well, the way they're going to report it is probably leaning a little more this way. And okay, there's a good point to be made there like you made. I think you make a very good point. Like, yeah, I can see the psychology and how that makes sense. We would I don't we don't tell our clients no you can't have any of those foods. Right because here's what's not happening in that study. I can guarantee I don't have to look at it. I guarantee it's not two identical diets. This side

adds the crave foods and loses more weight. That's not what happens. What they're doing is they're giving him parameters. Hey guys, try to eat healthy, try and stay within this. This group to like, don't go off the diet at all. This group to like, occasionally include a small piece of your favorite food. And then that's gonna work, because they're not gonna feel so restricted. 100%.

So of course it's gonna set up like that. That's awesome. Hey, I wanna let you guys know. So I've been counting my, or tracking my steps. Oh god, don't do that to yourself. No, no Thought oh, that's good. It is I think it's getting it back. Well, it's better than I thought what's our little walk to you Thousand I haven't calculated just our walk, but you know what I'm averaging every day It's less it's more than I thought I thought I was way lower than this

But it's probably because when I go home, I don't see it a lot when I'm at home. I'm constantly. Yeah, chasing two kids. Yeah, and I'm playing and I'm doing stuff, and so I'm averaging on the days that we work about 7,000. That's not bad. Which isn't bad. It's embarrassing for a fitness person,

but it's not bad for the average person. I mean, for a guy that makes a living sitting on a podcast, it's not bad. That's not bad. It'd be different if you were training clients. I mean, if we were training clients, we're all 50,000. You know my averages when I'm not working? Ooh, it's not bad. That's not bad. Yeah, it'd be different if you were training clients. I mean, if we were training clients, we're all 50,000. You know my averages when I'm not working? Ooh, let's say.

At least double. At least double. I'm like 14,000. Oh, when you're not working. When I'm not working. Yeah, like on the days off and stuff. Oh, wow. Yeah, I'm hitting like, you know,

between 30,000 to 20,000. I would, you know what, I'd probably make the same case. I would make the same case. I'm really, like when I'm home, we could train, we're outside in the pool, we're swimming, We're taking walks. We're doing all that stuff without here I can really easily have a I haven't tracked in a while But when I was tracking I could really easily have a three thousand step day easily if just by getting in the car driving here Sitting in here even doing our little walk and then go home and if I call it like a day

You just chillin. Yeah, I'm just chillin. It'll be 3,000 steps tops. Well, I'm gonna try I'm gonna try and hit the lowest 8,000 because what the studies show on 8,000 that you get 80% of the benefits of walking at about 8,000 steps So that's gonna be my minimum. No, I am these days. So this is a cool conversation, I guess because I feel like this is kind of a I Don't know the most recent thing. I've noticed in my own personal growth with Exercise health fitness, whatever is that you know as I've gotten older I've really honed in on that without even my tracker

No, I just know because I've tracked so much out of all of us I'm sure I've tracked the most when it comes to activity and steps and all that shit. So I'm pretty aware of like, oh yeah, that's probably a 3,000 step day, and oh, that was a really good day. And I've really learned to just organically adjust my diet to that.

I'm really aware of- Are you, now you've talked about this, and I think this is awesome. So in other words, you're- Fueling your movement. Yeah, you're reducing your movement. Yeah, you're reducing your intake. What a great way to put it, feeling your movement. You're reducing your intake when your activity's lower,

but are you trying to stay consistent with protein? No. Okay. No, and I could be better about that, right? It's mostly just eating. Yeah, and to be honest with you, and I know that would be the next level of being better, right, but I'm always like, what's the least I can do, right?

And this is like the least effort. What about the undertones too? I know. Well, you know, what I notice... I don't think he did the least amount. He did the most, but maximized. Well, I mean, it's like what I've noticed is that at the bare minimum, what I'm not doing is putting on body fat

in those times of lower activity. I'm definitely not building muscle. I might even be losing a little bit. But I've even noticed, and I don't know if this is attributed to age and years under the iron, or I've just matured in fitness, because when I was a kid, or younger I should say, I was in my 20s, and I didn't work out for a week or two, and I didn a kid or younger, I should say, in my

20s, and I didn't work out for a week or two and I didn't hit my protein, I didn't eat like that, I was certain muscle was falling off of me by the day. I don't feel like that anymore. I feel like I've got a decent base that I put on. I'm nowhere near where I could be and I know, but I feel like the thing that will get me now as I've aged is if I overeat and under move, I can put on body fat quick. I firmly believe, and I've seen this in clients of mine who are very muscular when they're young and stay consistent and all that stuff,

I firmly believe the longer you have a certain amount of muscle on your body, the more likely it is to stick to your body. Now you can always lose muscle, you can always, but I think, like I've talked about this before, I had male carrier family members who were retired, and they're like sedentary, they always have these big calves that they developed when they were,

and blue collar worker in my family, forearms, they stopped working, they're retired, and the rest of them, you can tell, gets out of shape, lose some muscle, but the areas that they had built so much kind of sticks around. You know, to Justin commenting on like, said, movement aware, is that what you said?

Feed the movement? No, no, no. You said I'm very movement aware or aware of your movement. What do you say? And you told him, you said, oh, that's a great way to say that. That's what he said. Feel your movement. Feel your movement.

Yeah. Along those lines, the other thing that I do now that I'm older that I didn't do as well before and Even when I'm like not in the context of not training consistently hitting protein perfectly. I'm really aware of my posture So this hit me just like two nights ago I was putting max down and I was sitting in sitting in his bed and I'm like rubbing his back and I'm just kind of sitting there and I could feel my posture and I'll actively activate my core and adjust and sit and I'm I can feel myself working Yeah, and it's like I play those mental games all day all the time. Yeah, and I thought you know, that's something

I gotta bring up. I gotta bring that up on the podcast is like a small hack That and I really it's like one of those things that it's not gonna make me anything in that moment but over time being aware of all those things in the in the ads up man it adds up and it probably prolongs what I mean we all start looking and reason wise I felt like I was looking like a shrimp I felt like I was like this yeah you know I'm like I'm like rub it and I'm like I was looking like a shrimp. I felt like I was like this. You know, and I'm like rubbing it. And I'm like, I felt, and I felt my low back, and I went, oh God, you know, and I just acted and then sat there actively.

I do that too, but I'm always like, do I look big right now? So I try to make myself look jacked all the time. Just that extra rotation of the shoulders. I just noticed that so much going through the series and just even one side versus the other and I'm noticing like my left side I'm like always having to actively consciously pull back and if I don't and I don't like Consciously do that it it just gets excessive and then I feel the pain of it and it's like fuck

Well, we've all had clients like that where I don't I mean I've had a lot of had a lot of elderly clients and they they your body starts to shape Yes, yeah, and and it gets some of it becomes permanent Yeah, I mean I had my just slow drip too and you know it just it accelerates In that state because you just you keep adding on to it. You know that that you don't see this as maybe you still do But you know, it's like an old, you know I guess mean you might want to consider it like like these like older women with the humpback never my grandmother started developing what my great-grandmother definitely had one you

know what that comes from poor posture combined with weak bones mm-hmm and the weak bones start shape they start to fracture yeah shape yeah into this position that you can't even fix yeah even with strength and what that what that is too, they didn't wake up one day and look at that. That is years and years and years of that poor posture, lack of exercise, lack of core strength. And so that's kind of like,

now that I'm at this age, I think about that so much more than I probably did in my 20s. And I have moments all day long where I catch that and it's like, you know, I don't know if I've ever brought that up on the podcast or not like how for the average listener who's trying to pursue health and fitness it's like to me that that's part of this game is like there's going to be thousands of those moments for the rest of my life and if and it's not like that was a lot of

work for me to do that but it's being aware of that moment and how easily I could have just been and just done that for another 10, versus me thinking about it and going, oh God, and then getting in that position and then holding that. Like that's work, my core's having to work. I'm actively firing those muscles to get back in a good posture and like, it's not hard work, I'm not building a bunch of muscle,

but I'm at least working against that over time shrimping. You know? You know, my wife recommends, at one point she was really, really hyper flexible because when she was traveling with the circus, and she said a little trick you could do is when you're sitting, let's say you're watching TV or you're reading something, place yourself in a mild stretch. So like extend your leg, feel it just enough, not nothing that'll make you uncomfortable, just enough and just start practicing sitting that way. Because you're gonna sit there anyway and you'll slowly develop more mobility. I totally do stuff like that. I'm like 90-90. Yes. 90-90. On the couch you just sit like that? In front of the couch, yeah. Oh wow. I intentionally sit down and now that I got

the mobility of the ability to sit in that deep squat, I put myself in that all the time. Just while you're doing stuff. Yeah, Max and I, we do Legos all the time. And he always does it on the coffee table. And I always sit in a squat like that. So my wife bought a chair that goes on the floor, and she's like, oh, this is for you.

And I'm like, why am I gonna sit on the floor? One day you'll be able to get there. And I'm like, oh, I know what you're trying to do. You're trying to get me to improve my mobility by sitting on the floor, dude. Yeah, dude. That little turkey. It's funny. Yesterday, we were meeting with our staff and you were doing the sales training.

I was doing a little bit of core activation training. It was funny because I'm going through and showing them techniques to do with their clients and whatnot and I couldn't help but remember that That that broke back bodybuilder movie that Michael Hearns in Oh, bro Cuz I'm like I'm like fuel my Coal

And Kyle called me out on these field trips. Oh, because you're trying to keep your core activation. Bro, I am so- Thank you for making me watch that movie, by the way. I'm so glad you brought that. I made all of it. This is me calling you out, Mike. I mean, the fact that we're homies and that we sat down and had an hour and a half or however long a podcast it was-

You got to watch this movie again. And you talked about that movie and never once did you hint to like the your character Yeah, that little heads up. Yeah, like a mild heads up on what I was getting myself into and I couldn't believe What I saw when I watched it I had no idea because I felt like he did not I felt like that you don't warn us I feel like it warrants at least a heads up to your homies like oh by the way, by the way You'll see my you see my naked. Yeah Yeah heads up to your homies. Like, oh, by the way. By the way, you'll see my, you'll see my naked. Yeah, yeah, yeah. By the way. I'm all cheeked out.

Yeah. I slept with a dude. Yes, yeah. Dude, I feel like that's like a minor detail. Just a little one. So I, so Katrina was like, she so, she listened to the interview, right? She was like, I want to watch it. Yeah. And she's like, hey, I want to watch that Michael Hearn.

I'm like, oh cool, support the homie. Let's, you know, buy it, right? So I just go ahead and buy it, and put it on, whatever. And we're watching it, we're like 30 minutes in, we haven't seen Mike yet. I'm like, where the fuck, where is he at? I'm like, well, let's just fast, let's get to where his part is so we can see him.

So I'm fast forwarding, I'm fast forwarding. Well, I watched a good solid 30 to 40 minutes of it, and we still hadn't seen him, and it was late at night, and I'm like, I wanna see where, I mean, the only reason why I paid for this thing is to see my boy, you you know let's see what he does right so she fast forwards and then like you know I'm she's doing it like slow so I'm like watching the scenes and she's like have you seen him yet I'm like no no keep going keep going and

then you know there's a he's like half naked posing right oh there he is you know I'm saying stop right there and it's like that's the scene I mean that is the scene he's posing then the guy And it's like, that's the scene. I mean, that is the scene. He's posing, then the guy. And the most funny is it's a really long scene with this slow music. And Katrina and I are, she's like, she's like, Katrina goes, this is really,

this is odd music for this scene. And I'm like, yeah, I really get this. I go, I really get this, he's gonna bang it. Yeah, I feel like he's gonna bang it. Yeah, and then he goes, go ahead and touch my abs. And then I'm like, and then, and then I'm, which isn't too weird for bodybuilding. No, it's not crazy. But they let him tell you, yeah. And I thought it was like, he was going to laugh. Yeah. Yeah. They're going to laugh on his way. So he doesn't laugh. And then the look that Mike has given on,

I'm like, I'm not sure what that look is right now. Oh, I knew right away, dude. You did right away. I'm like, oh, so I did it. I gave him the bit of the doubt because he didn't, because he didn't tell us. Cause I felt like that would be a, I would tell you guys, like you guys real quick. So, you know, yeah. Oh, by the way, who, so, so backstage bodybuilding shows are weird cause they, you get all oiled up. Who will do you up with backstage? Yeah, let's talk about this. Was there a dude or a girl back there? So I think you don't get oiled up. Who oiled you up backstage? Yeah, let's talk about this. Was there a dude or a girl back there?

So I think you don't get oiled up backstage. You go- Okay, fine. Who oiled you up? Do they paint you with those rollers? Like on your cheeks? No, you get spray painted. You don't get oiled in physique?

Uh-uh. Oh, okay, so there's no oil in physique. Yeah, yeah, yeah, you just, you just literally, you just, I don't think anybody really oils anymore. It's probably like the eighties they did. Bodybuilding, they don't oil up. Yeah. You don't need to oil up. You get the spray tan gives you enough of that.

So honestly, the biggest, like, the biggest aha moment of like this, the stuff you're asking about is however dark you think you should be, you need to be 10 times darker. So the mistake that every, you always know who the guy is on his first show. Cause he gets out there and he looks- He only put one application. Oh yeah, even like three, three applications is not enough.

And so he gets out there and he looks pale white compared to everybody else. So you have to be, those bright lights really illuminate, you gotta be dark, dark. And so yeah, it's really just- Didn't you say that- It reminds me a Brendan Shaw been Joe Rogan talking about that's like as close to blackface as a lot of

It's very much you like it really dark you get dark. I mean even the black guys are also do it Oh, yeah, they get spray can't spray tan, too That's how much I'm gonna help how dark you need to be in order for never tell you guys when I one day we did It was time We did a giveaway at one of the gyms that I manage? And it was like, first place was like five sessions of training, and then second place,

third place was, I think it was like 10 visits at the tanning salon, and so we're giving away the awards, and I'm doing this in front of the whole gym. Oh, you gave it to a black guy? Yeah, dude, like, and the winner for the tanning, and I closed it, and I'm like, I'm like, dude. I would pay so much money to see your face as he comes walking up. He came out, he's like, literally he said, I'm not going to use that.

Whatever. Oh man. Speaking of coaching, training or whatever like that, our group coaching is coming to an end. We're getting ready to roll out the next two. I walked by, I hear Cole talking to one of our clients in there who was so excited, she lost six inches on her waist since she started. Is this from the current group, the Transform Group? Yes, six inches since she's done that group.

So we're doing two groups this time, we have a fat loss one and a muscle gain one. It's already, it's filling up already. It's 50 people each, so by the time this airs, we'll see if it's stuff It's not there Maybe we could put you on a waitlist for the next one looks like there's equal interests on both there is And you're coached by mind pump trainers. This isn't like this is literal and we pop in we'll pop in every once in a while

But it's mind pump trainers They're doing the coaching and they take you through everything programming diet the whole deal Yeah, which is pretty cool and you we just, this is officially the third time we've done this, the first time we experimented with the GLP-1. We had such great feedback from that. They were like, okay, there's something here that we can help people.

The second one was this Transform group. It was incredible. We keep hearing incredible results. Like weeks ago, Kyle came in and like the average person had lost two and a half, three inches. That was weeks ago. And then you have examples of people losing six inches. So that's been incredible.

And so this time we're gonna do two groups. So there's like, and it works because everybody's kind of focused on the same thing. So it's like, it's a little bit easier to help everybody collect together. So it's almost like you get a taste of this, almost like having personal one-on-one training, but in a group setting,

which I actually am finding that I think the accountability from the group, I think people are, the feedback I'm getting is that they're really liking that. So you get this one-on-one attention from the trainer because the trainers are answering everybody's questions and helping everybody,

and guidance, nutritionally, all the above. But then you also have this accountability of that we're all doing this together, I don't wanna be the person who doesn't do the thing. You know, so. That's awesome. I gotta apologize to you, Adam, this doesn't happen very often,

but I gotta apologize for you. Years ago, I don't know if you remember this, on the podcast, years ago, it's gotta be nine years ago at least. Oh wow. Were you wrong? Where you would say. Carbon dating?

No. No. Dinosaurs aren't real. No, no, you said. You said. Chicken bones. You said, you would say on the podcast that the most wisdom you've ever gotten was from reading the Bible. Life wisdom. Yes.

Just life wisdom. Facts. Back then I used to make fun of you, this one on atheists. I loved making fun of you over it. Well, today I'm reading right now the Book of Job, so people aren't familiar. It's like one of the oldest written books and it's a crazy story. It's about this man who is good, he does everything right and then God lets the devil basically take everything from this guy and make him sick and the whole time the guy refuses to curse God and he continues to stay faithful even though his friends are telling him, his wife is telling him and he's lost everything. But what's interesting about this is, yes, there's like stuff about, you know, the Christian faith in there that you'll get, but there's wisdom in there about how

to be with people while they're suffering. So here's this man, he's lost everything. He lost his kids, he was wealthy, he lost, he's got boils all over his body. His friends come to hang out with him, and the way that they're there to support him But instead what they're doing is they're telling him why he's wrong. No, you probably did something wrong You probably sinned that you just you must deserve this or something. He keeps telling him No, I did nothing wrong and they're hammering and at one point in the book of Job He tells his friends you guys are terrible. You're not comforting me at all. You're not helping me You're not telling me anything. I don't know and it made me think of

How you can have the best ways to be with friends, this is whether you're religious or not, the best way to be with friends when they're suffering is not to tell them why they're suffering or what they did wrong, but just to be with them. Just to be with them and just to sit with them through their suffering. So now that you have an open mind to that, right? It's so good. I was like, as I was reading this, oh my God. So they'll add have an open mind to that, right? It's so good. As I was reading this, I was like, oh my God. So they'll add a layer to that since we've now gone past that right now that you maybe trust me a little bit with that advice.

I would even go on to say this, and I don't know if you ever went on a kick like this, I read a lot of self-help books too. So I was raised on a lot of biblical things. As a young 20-year-old, I went down the Tony Robbins angle and a lot of biblical things as a young 20 year old, I went down the Tony Robbins angle and a lot of self-help stuff. I've read Wayne Dyer's, you name it, I've read a lot of it. And I love that stuff, right? I think there's a lot of value to get there. What I realized going through a lot of that later on in my life too, is name me, anybody listening right

now, name me your favorite or your most impactful self-help book and I'll show you that it's derived from stuff that was taught in the Bible. And they've put some secular spin on it so that you don't feel like you're being preached to or whatever the thing that keeps people from picking that book up. But I think that even if you are a non-believer, take the esoteric stuff out of it, whatever you want out of it, and read it with an open mind like that, it has the answer to everything you run into. Well, Christians would say all truth is God's truth. I apply this to fitness. So the way we learn how to train clients, that took us years. This took me ten years to figure out.

So this is like I learned the hard way. But the most effective way to train clients was to help them on the journey, but really what I did that was effective was to help them on the journey, but really what I did that was effective was I helped them give themselves grace through the failures. Through the failures. It's grace-based fitness is what I've heard people refer to it as, and that's the entire story of the Bible. And so you're pointing up, you're trying to be better, you're trying to be better, you're

trying to be like what God wants, but you're going to fail because that's what happens, but He gives you grace every single time. Yeah, yeah, yeah. So, yeah, no, 100%. Justin, I read up on Soviet contributions, the Soviet Union's contributions to strength training. Oh yeah, great subject. I did not know half, so I knew that they did.

You guys talk about it all the time, what are you talking about? Yes, but I got it all put together for me. I used Grok to do this. It's an AI tool or whatever and it pieced a couple things together that were just so glaring. They're the ones that really invented periodization. Oh yeah, yeah. I mean that doesn't surprise me but yeah I didn't really pinpoint that. You know how everybody was strength training before the Iron Curtain came down and the coaches from the Soviet Union came over and taught everybody? You know what they used to do? They would just train one rep maxes

and just train hard. That's all they did. The Soviets were the one that pioneers and really pioneered and understood how to periodize, how to take... no no we're gonna go... I know you feel good but we're gonna go through an easy training block and then we're gonna go through a harder... They're also the ones that created cycles of training, meso cycles and micro cycles, like this is your micro cycle, this is your meso cycle. They're the ones that came up with it, and they were also the first ones to look at the psychological impact

of training, which is really crazy. Meso cycle sounds Russian to me. Yeah. It does. And I mean, it's interesting to me that we use, as much as we know about adaptation and evolution, you would think that we would have been wiser than that. Than to think to just go as hard as you can.

I don't know. I mean it's hard for me to. It doesn't feel intuitive to me that if I want to get better, I'm going to go keep training hard rather than, oh I feel good, I should train hard today. Like no, no, no. We should trade hard today like no no this We're gonna train for the next well. It doesn't like what I did the first kind of really took a national approach Oh, yeah, you know oh they hate this this scientific

Laboratory I mean yes, of course like the the PEDs made their way in there as well, but it's like we get so much Scientific practice out of that and usefulness. No, so here's the thing, okay? One of the benefits they had is they had this national attention, this organized focus, and they put the best scientists on it, and they made weightlifting scientific.

That's diet, psychology, strain training, technique. They treated technique like an actual skill, and they broke it all down but then what happened the Iron Curtain came down is those coaches came over here and then now you have the benefits of capitalism. You have the benefits that we have. So now the best weightlifters can come from all over the place as a result. But they focused their attention. I mean the Soviets studied herbs and plants like crazy

because they didn't care if it was a pharmaceutical that could make them money or not. To them it was about like we want our athletes to show the superiority. Does it not make a difference? Yeah dude like rhodiola which is an adaptogen the Soviets investigated and studied that for their soldiers. They gave it to soldiers because they saw that when they gave it to rats, they could swim farther before, you know, drowning and like, Oh, our soldiers should use this. Wasn't that, I remember that. Well, that study was crazy too.

The amount that they could swim was dramatic, wasn't it? You remember what it was? I think you've shared it on here before. Yeah. I thought it was, cause it's, they did it with time before they would, they would put them in a bucket and if without it, they would only, I know it's like, that's the thing about over there. It's like the way we found a lot of this information is pretty fucked up and cool but yeah look that up look at the rat I believe I remember yola rat study yes I remember the first you I'm pretty sure

was you who read it might have been and and I remember it wasn't it was like I can't remember how long the rats could swim for but the the amount of time was like dramatic. Yeah, it was a big difference. Huge difference. Rhodiola is a pretty interesting adaptogenic herb. It has, I mean, we now have lots of studies, US studies that show how efficacious it is.

It's a classic adaptogen. Ashwagandha is another one that shows. Ashwagandha, I would say, is better for people who are under a lot of stress. Rhodiola, being under a lot of stress. Rhodiola, being under a lot of stress, Rhodiola might not be as good. Rhodiola might be more good for people who are like, you know, athletes and stuff like that.

That's just my, you know, anyway. Justin, I want you to bring up what you learned about hookworms, I thought that was weird. I thought I've talked about this before, but yeah, there was, yeah, so it was hookworm. We were kind of discussing earlier about like a parasite that was notorious for being very prevalent in in the southern states, like it from Texas up to like West Virginia, I believe. But there was the stigma always around like southerners being

slower and less educated and all this kind of stuff. And they had found that actually this parasite affected that and actually did have like an effect on their cognition and did bring their level of speech and everything else, slowed everything down and it did have an effect on that. Didn't I hear you say too that some people were actually intentionally giving it to themselves? Well, that's for autoimmune issues. Oh, I don't know, but yeah.

Yeah. That's probably to balance. There are studies going on now to figure out why when people have certain severe autoimmune issues like Crohn's, if you give them a parasite like hookworm. Because their immune system is too aggressive? Because they're hypervigilant. And so now it's got this other thing to attack.

I don't know. And so they won't do this here, but there are other countries that people can go to and get intentionally infected. So what does that say? Yeah, impaired cognitive function, memory deficits, and reduced performance on cognitive tests. But yeah, Doug, look up hookworm treatment for Crohn's disease. I read a book on this, and they were doing studies on this for people with autoimmune issues. Interesting. Trying to figure out what is

going on when you give... So strange to introduce parasites to create some kind of balance, you know. Well, I mean... The human body's crazy. Well, for most of human history, I mean, you were... We've been fighting parasites forever. Always. Invaders. Yeah, absolutely. What does that say? Hookworm treatment for Crohn's disease is an alternative therapy being explored where hookworms are intentionally introduced into the body to potentially reduce inflammation and improve symptoms while some studies show promise Especially an ulcerative colitis is it because research is needed is it is it because they are potentially Eating up the hook horns are eating up the stuff that would attack or offend like what no no no no they be doing so

Like how would they you've heard of the what's the theory about being too clean there's a theory right here what does that say triggers the th2 immune response which reduces inflammation but there's a theory around why are being too cleanly not having bacteria like kids who grew up on farms or with pets are far less likely to develop autoimmune issues like asthma because they're around more pathogens. They're more resilient too. Yeah so being like in a hyper clean environment all the time increases your risk of having Leasing more vulnerable. Yeah of having autoimmune issues and stuff. Get dirty. If you like healthy meat and you want it for a good price go to Butcher Box by the way

they put together a mind pump box this is a box of our favorite meats these are grass-fed meats wild caught fish the best sent to your door go check them out go to butcher box comm forward slash mind pump by the way you'll get $20 off your first box and you'll get free chicken breast ground beef or salmon included for free for a year back to the show first question is from the OrdinaryYogi. What's the best way to set up the width of your grips for bench and shoulder press? Oh, that's a good question.

You know, what's funny about this is I know it when I see it. But asking a question like this, I would say you're going to be not just outside your shoulders but further than that, but not too wide. So it's going to look like here's my shoulders, I'm right here. Now here's the deal with bench press. The grip can vary depending on the person quite a bit. I used to teach to 90 right?

So I'd have somebody bend their elbows at 90 degrees and then what do you call that? I think it's one and a half times your shoulder width is what they'll say. But I mean like I want it when they bring a half times your shoulder width is what they'll say. But I mean, like, I want it, when they bring it down to your chest, I want you to be like at this kind of 90 degrees, give or take. And if you're anywhere in that range, say a couple fingers left or right

of the gnarling or whatever, the line. Gnarling. Gnarling, gnarling, gnarling. Gnarling. Whatever. Yeah. No, this can vary quite dramatically. I've seen people use a much wider grip

and people use a closer grip. Like if you watch me and Adam bench press, it looks very different. Like I have a much more narrow grip than he does, even if you account for the difference in shoulder width. Yeah, I mean, it's kind of like asking us squat stance. There's kind of a generic or a general rule of like, oh, a little bit wider in shoulder width apart or whatever,

but you can do a narrow stance squat You do a wide sumo squat Same thing with a bench press. You can do a close grip bench press. You can do a wide grip bench press And I guess what should be talked about that is the the more you bring your hands in like inside of 90 degrees The more your elbows have to come in which means more triceps take over the movement, right? And so that that also for shoulder press I find this to be more important I think if you're gonna do a full range of motion shoulder press your elbow should be under your hands Your hands are outside of that that starts to for a lot of people can cause issues

With their shoulder and you definitely don't want your hands inside your own So when you come all the way down where the bar is down your upper chest Look where your elbow is and your hand should be right on top of that. I found that to be a great game. That was like such a thing I was playing with a lot too. And then what was interesting was when I moved more towards an Olympic lift, like the jerk version of that, I had to go a lot wider for the rack. Yeah. so because it required a lot more acceleration. And so for that too, I had to have more protraction

to start with. Well, that and also you also have to, I mean, if you go wider, it's less, you have to go up versus if you go in really close, right? If you're in really tight and you got a jerk, you got a long distance, you got to press up versus if you go wider, you just got to get under it right there.

So that makes it different the bottom part of the different technique too yes because the bottom part of the press you're not grinding out of no no yeah and it's really yeah you're just getting under right is that that is not the cue is get under most of it is your body moving into the correct position and then at the end of it you're just guiding it right obviously you take strength to push it but now strict shoulder press though is different right shoulder press more narrow you are pressing from the bottom up to the top and like I said you want your hand on top of your elbow I

ideally or what this should look like for most people should be right about there that's gonna give you good range of motion then I would argue it's it's the best in terms of anatomically healthy and focused with that is to get, to actually do the kettlebell version of that where it puts you into external rotation and you're not actually rigidly getting into this 90 degree, that's not a natural position for force. No, the shoulder press that sometimes you'll see with bodybuilders is where they bring the elbows out. Like that's gonna limit your range of motion.

Try to bring your elbows out and go all the way down. You're asking for problems. Next question is from Janae A. May. What is the best way to detox or cleanse after a weekend of drinking? So let's just, let's rephrase this, say what's the best way to recover after a weekend of drinking

So there's a couple things that are affected the most by this one of them is dehydrated dehydration So electrolytes are really good and hydration and the the the organ that is most affected by alcohol is the liver sauna, so yeah, so what you would want well depends if you're dehydrated not a well I mean that I would hydrate first then sauna, But what you want for your liver is glutathione. Glutathione is the master antioxidant, and glutathione has some pretty great effects for like liver enzymes. Okay, so what's your thoughts,

since we all keep glutathione, I know at our houses. What's your thoughts on, like let's say I was, because Katrina and I are pretty good about like, you know, one, doing our Z-biotics before two like having like an Advil or two right before bed and drinking a glass of water like should I that night have glutathione or should I wait till the next day? So ideally you're taking glutathione leading up to the day you're drinking oh and then afterwards if it's oral if you have like our partners at NP hormones they give you

injectable glutathione you just do it that night and you get all of it. And it's like, I mean it's a big difference for people who feel, you know. What's interesting about it is if you are loaded up on glutathione going into the drinking, it's deceptive because you don't really, you don't feel the effects of it quite as much so you can drink a little bit more and not feel that.

Is that what happens to you? Yeah. Yes. a little PSA. Don't get all courageous. So my wife, she can react really poorly to alcohol and the combination of zebotic and then the ejectable glutathione is miracle for her. If she doesn't, she'll typically wake up in the middle of night and just feel anxiety. Well I'm excited. I have never actually tried the glutathione. You know what they send it to people too for? For just liver enzymes are a little high because of medication. Now could would I would I if I'm doing orally not the injectable if I was doing orally the packets to? Yeah I would go, it's liposomal,

because that's the one that's absorbed, because you need a fat. But I would take it like two days up to, two days in the day of and the day after, is what I would do, to try and get glutathione levels up. It takes a little bit more planning. Okay. Next question is from Arky Drums.

Is it best to run a small deficit when running MAPS symmetry? So here's a deal with all of our programs. All of our programs are designed to induce adaptations like strength, muscle gain, and endurance. Those adaptations are always going to be, you're going to be more effective at achieving those adaptations in a calorie surplus. Calorie deficit reduces your ability to adapt. So when do you do a calorie surplus. Calorie deficit reduces your ability to adapt. So when do you do a calorie deficit? When you wanna get leaner.

So which program is okay to run a deficit? Any of them, if you wanna get leaner, like any of them. So you gotta ask yourself, what's the main goal running map symmetry? Is it to build stability and symmetry between my right and left side and strength? And then you want maintenance surplus. Maintenance or a surplus.

If it's like I want to get leaner and try not to lose muscle, then a deficit is perfectly fine. But that's true for all the programs. Next question is from Dane Allen Hunley. When I squat heavy, my right leg, IT band, becomes constantly sore and stiff. Is this a form issue or mobility?

What can I do to fix this? Stability issue. Yeah, there's a weakness somewhere. Hip stability and what's happening a lot of times is the femur is internally rotating. Trying to twist. Yep, is slightly internally rotating and then that's tightening up that IT band and then you get those knots and I used to this is like close to home for me. And what eliminated that was really focusing on my 90s, getting good hip mobility, stability and strength. And it's completely gone away. But it was like, I was so bad, so for this,

and I'm sure this person, if this is them, they relate to this. I would like, if I had like a squat day the day before, and then the next day I had like a long drive, or I had to drive for like an hour hour I would have to pull over 20 minutes in because it would feel like someone is taking a knife and just sticking it keeping it shortened right after all day long was always worse I remember yeah when we get on like a plane and you're stuck and locked up that position or oh

man that it was brutal but I tell you what when I when I really went hardcore into mobility and working on my 90's and got really good at that, that went away. Yeah, when I used to train, this would happen, this happens to runners too sometimes, Iliotibial band syndrome or IT band syndrome is common in runners. And with them, this is before I even had as much, not even close as much knowledge I have on mobility, an easy fix for them was just any kind of lateral hip strengthening. Leg swings, tube walks, even an abductor machine.

So it's that lateral stability and strengthening makes a big difference. And then for strength training, ankle mobility sometimes can solve this because, like you said, that rotating, the torsion. What it is it's like your femur might not even be twisting but the torsion is there the twisting is there and the IT band is being yeah you're not gonna look down because I couldn't I couldn't look down I wouldn't see my my femur happening exactly but that's what's happening is it's trying to find

stability and so it's like creating that yeah so that's just you know working on those muscles that open your legs essentially Can help solve it and what that looks like when you're in if you're in the thick of training right now Consistently and you're trying to solve this while doing this is it's like you probably have to start with like a lot of foam Rolling first like foam so you can't open up all that so a foam roll the 99 either leg swings and band walks and Doing a lot of that stuff and trying to progress that and get better at it.

And it'll eventually, it'll eventually, here's an example. If you're a client of mine, I would move you over to like a program like Map Symmetry and then we would be very mobility focused to try and address that. For like a few months. Yeah, for a few months.

So instead of you continuing heavy squatting and still, and just, and then just foam rolling, because that's a Band-Aid version answer to this, right? You could just foam roll like crazy before and do a little bit of these exercises and then keep squatting heavy and you're going to keep seeing this. A lot of times that unilateral focus will really highlight those instabilities. It'll exaggerate so you really can see it. Exactly.

So if you're a client of mine This is we would move over to map symmetry You would take the advice that all the guys just gave on the 1990s on the leg swings on on the band all that stuff Like that's the move and then after honestly if you really do that diligently and you go all the way through map symmetry I would make the argument you probably be fine after that look if you like the show come find us on Instagram Justin is that Mind Pump. Justin, I'm at Mind Pump. DeStefano Adams at Mind Pump. Thank you for listening to Mind Pump.

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