Mind Pump: Raw Fitness Truth - 2618: Do You Have 5 Minutes? You Can Get Into Shape & More (Listener Coaching)

Episode Date: June 13, 2025

Mind Pump Fit Tip: Do you have 5 minutes? You can get into shape. (1:39) Can money buy happiness? (19:23) Do glute activation exercises work? (30:36) What a powerful fart. (36:16) Compliments on good skin. (39:25) How easy it is to ruin an economy. (40:57) Strength training vs. static stretching for hamstring flexibility. (47:15) You get what you pay for. (49:55) Rock Recovery Center emotional testimonial. (53:35) #Quah question #1 – What are your top recommended books for self-improvement and leadership? I know a couple have been sprinkled in various episodes, but I can’t find them. (57:16) #Quah question #2 – What mobility /static stretches do you recommend a BJJ athlete to do every day? (1:08:18) #Quah question #3 – I’ve run Anabolic three times and keep seeing mad gains in strength and aesthetics. Do I have to switch programs? (1:10:38) #Quah question #4 – I often hear you say on the show that strength training is the best way to sculpt specific areas of the body. What are the best exercises for the inner thighs? Or sculpted thighs in general? (1:13:00) Related Links/Products Mentioned Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. ** Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** Ben and Tom know firsthand the struggles of addiction and alcoholism. With years of experience helping thousands of individuals, they offer a free consultation call to discuss your situation. Whether you’re personally battling addiction or have a loved one in need of help, they’re here to guide you toward the support you need. By filling out the form and scheduling your call, you’ll also be entered for a chance to win a free 60-day scholarship at Rock Recovery Center, their premier treatment center in West Palm Beach, Florida. Don’t wait—take the first step today. ** June Special: Shredded Summer Bundle or Bikini Bundle 50% off! ** Code JUNE50 at checkout ** Very Small Amounts of Exercise Can Reap Huge Benefits Improvement of Insulin Sensitivity by Short-term Exercise Training in Hypertensive African American Women A Little Movement is Better Than None: How Small Micro-Workouts Can Have a Big Impact One study said happiness peaked at $75,000 in income. Now, economists say it's higher — by a lot. I've had a 7-year infection since my ex farted in my face Chinese couple charged with smuggling crop-killing fungus into the US Effects of different stretching exercises on hamstring flexibility and performance in long term Mike Aidala Sets New Turkish Get-Up World Record What it's like to travel on a stand-up airplane seat | CNN Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Developing the Leaders Around You: How to Help Others Reach Their Full Potential – Book by John C. Maxwell Developing the Leader Within You 2.0 – Book by John C. Maxwell Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind The New One Minute Manager The Hero with a Thousand Faces MAPS Prime Pro Webinar Mind Pump #1895: Eight Hacks for an Insanely Strong Grip Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Arthur Brooks (@arthurcbrooks) Instagram Ben Bueno (@realrecoverytalkben) Instagram Thomas Conrad (@realrecoverytalktom) Instagram  

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today's intro is 56 minutes long in the intro we talk about fat loss muscle gain science around all that stuff current events family life it's a really great time this episode is brought to you by some sponsors the first one is Caldera lab they make skincare that's all natural, that has been shown in studies to improve the look of people's skin 91% of the time. You won't find that with anything else. Go check them out. Go to calderalab.com. This episode is also brought to you by Rock Recovery Center. This is a rehab facility for people dealing with addiction. We know the people that operate this place.

They're amazing. They have incredible integrity, great success rate, and they're going to give away a scholarship. So if you have a friend or family member or loved one or yourself and you need help, if you need help, go to rockrecoverycenter.com forward slash mind pump. By the way, they'll reach out and offer advice for free regardless. We also have a sale this month on some programs. The Shredded Summer Bundle of Workout Programs and the Bikini Bundle of Programs. All of that is 50% off.

Go to mapsfitnessproducts.com and then use the code June 50 for the discount. Here comes the show. Can you get in shape with five minutes at a time? Yes, the data proves it. We're going to talk about how you can get in shape when five minutes at a time? Yes, the data proves it. We're gonna talk about how you can get in shape when you only have five minutes. We're just five minute abs. We just keep lowering the point. We go from 15 to five. Is it like one minute abs? Just think about it. You just got to think about it.

So here's what the studies show. Studies use five minute bouts of activity and compare them to longer bouts of activity so long as the cumulative total is the same. In other words, can I work out three times a day for five minutes at a time, and will that give me similar benefits to doing a 15 minute workout? Here's what the data actually shows.

It's actually better. In fact, there was a study that showed that four to five five-minute bouts of exercise burned as many calories as one 30-minute bout of exercise. How awesome is that? In other words, 20 to 25 minutes of exercise done five minutes at a time burned as many calories as one 30-minute bout of exercise. five minutes at a time burned as many calories as one 30 minute bout of exercise. We also have studies showing that it increases the metabolic rate throughout the day. Insulin sensitivity there was a study showing that people who who did five minute bouts of exercise three times a

day had a 20 to 25 percent improvement in insulin sensitivity without changing their diet. So this is actually they're calling it micro workouts as if you want to look up the data. Yeah. It's pretty remarkable and now this is something that we implemented with our clients who had issues with time. It was hard for them to find a big block of exercise. However, in the past when we did this, we've talked about this before, we would see these weird good results from it. It was like this second option.

And you have people- It was like a band-aided option, but honestly it had great results. Absolutely. I mean look what happened to the release of Mouserfteen. Yes. I mean we did not release that going like, this is gonna get people the most results, but- It But it was like for people have very little time. Yeah

But when we if you look back and you evaluate all the different programs that we've released and all the great reviews that we've Gotten on all of them. I would make the case maybe at maps anabolic is still maybe a little hip But it's not fair to compare because maps anabolic has got like an eight-year head start Yeah maybe a little bit, but it's not fair to compare because Maps had a ball that's got like an eight year head start. So, you know, if we're comparing apples to apples over the, since Maps 15 has been released, nothing has come close to the amount of reviews of people saying, oh my God, this program's awesome, and it's like 50 minutes a day.

Now we're gonna talk about what these five minute workouts should look like, but first let's talk about like the five reasons why these are so effective, both in the data and again in our experience as trainers over the last 25 years. I think number one, for me at least, is I found client adherence was astounding

in comparison to other options. It's really easy to implement. Like finding, you know, imagine doing four or five minute workouts a day for 20, so that's 20 minutes total. Trying to find 20 random minutes throughout the day that's not scheduled can actually be quite difficult. Especially if you have kids, you have a job, you've got responsibilities.

But throughout the day, at least probably 10 times a day, if I really was paying attention, I had five minutes here and there where I could do something. So this is a very easy way to implement activity. And when you're looking at a 30 minute, 40 minute block for your workout, sometimes, this is typically what it looks like.

It's either I do it or I don't have the time. When I have five minutes at a time, maybe I don't ever come up with 40 minutes, but I probably come up with 15 minutes, like three times, right? So in other words, you do something rather than nothing. This has to be the best benefit, my opinion. It's the ultimate meet people where they're at process, right? So like most people that hire you weren't exercising just the month before. So meeting them where they're at currently is, well, okay, where they're at is currently doing nothing. So getting that person to commit to five

minutes a couple of times a day is a very small ask in comparison to, can you work with me two or three times a week for an hour? And it's not to say that that's not doable also and that a lot of people can figure that out because a lot of people can figure that out, because a lot of people do figure that out. But talk about the ultimate meet you where you're at is, hey, listen, you don't really gotta change much anything in your lifestyle. Just, I guarantee that we all are guilty of scrolling

on our phone for a minimum of five minutes a couple of times a day, or just not doing anything or walking. I mean, there's a lot of things that we do for five minutes throughout the entire day. It's like, listen, just pick some weights up or do a body weight exercise and spend the five minutes doing that. That's all I'm asking. Try to do that two, three times a day. Watch what happens. Well, most people view working out as work. And so it's really psychologically easy to

justify, well, I don't really have time for it here. I have all these things preceding that. I can't really fit that in this nice little window because that's gonna interrupt my call that I have at this point. So if you can reduce that down to something that's like you can't argue that you don't have five minutes. You can totally implement that and then do that frequently. It just helps to kind of build upon that frequency momentum. Speaking of which, the data is really interesting

on this everybody, like it seems to be better for your health, it seems to have better effects than the same total time done all at once, which is wild, in other words, again, I'll say it again, five five minute workouts spread throughout the day will give you better benefits according to the data Than one 25 minute workout or maybe even one 30 to 35 Well doesn't I mean doesn't it make sense so that it would make that person a bit more active like that would spread it out So it would be up and moving and, you know, actively going to pursue that exercise.

Maybe they do something else, but they're probably not as sedentary. I would guess it has something to do with this, right? You get this after burn effect from activity. It's short lived, but it's like you, you create these frequent after burn effects throughout the day. It also, fatigue plays less of a role,

and fatigue reduces energy output. So when you're working out and it starts to get real tired, oh my god, I can't do anymore, you start to burn less energy. Your exercise gets less effective. Right, so like five bouts of five minute exercise, each one of those bouts is probably gonna be more intense, just naturally, because fatigue is an effector.

And then for insulin sensitivity, guys, this is a big deal, right? So maintaining Insulin sensitivity you probably hear people talking in the health space right about mitochondrial health and how important this is right? Keep your mitochondria healthy. They're now linking mitochondrial Dysfunction or poor health to every disease you could think of. Remember the mitochondria are like the, I hate this term because it's more complex. Yeah, they're like the engine of every cell.

A healthy mitochondria typically means a healthy cell. A dysfunctional or unhealthy mitochondria typically means an unhealthy cell and in bad cases is like cancerous or chronic disease. Well, when I'm doing short bouts of exercise and improving insulin sensitivity all day long, rather than getting this one long effect that starts to wear off, I'm kind of spreading it out throughout the entire day. That

means when I eat less insulin is required to give me to shuttle those nutrients into my muscles or my liver. It's probably better for insulin sensitivity and I think this is probably the biggest health benefit from these short frequent workouts. It also increases energy all day long through catecholamine productions. Catecholamines, epinephrine, dopamine, you know maybe you can put in that category, norepinephrine. When, when you do a little bout of exercise, you produce a little bit more of these. Okay.

So it would give you more energy all day long by breaking your day up with even three, five minute bouts of exercise. What would that lead to? What would more energy throughout the day lead to? More productivity, more productivity, probably more activity. Yeah. Uh, there's downstream effects from that increased catecholamine production better mood better mood is a big one Adam I remember with trigger sessions in Maps anabolic, you know

When I first wrote Maps anabolic and I was testing it I was like I was dogged about not missing trigger sessions I had to test this program. This is a the first program I was ever created for created for commercial release or whatever. So I never missed one and there were so many days when it's in the middle of the day or end of the day I have another trigger session to do. Oh my god I'm so tired. I'm lazy. I'm watching something. I don't want to do this. I get up and force myself and always produced energy. It was always like a jolt of caffeine almost just from

doing that. So I think that those benefits are tremendous. Number, the fourth point is it keeps fitness and health top of mind. So here's what the studies show with exercise by itself. When people start exercising, even if they have no intentions of changing their diet, they tend to change their diet. Now why is that? They're doing something for their health. So when you're doing something for your health, you tend to want to do more things for your health. Now this is not guaranteed, but it is a real effect. Imagine if all day long throughout the day you were breaking your day up with five-minute bouts of exercise. Yes, I 100% believe this is going to lead

to better food choices, better health choices, just throughout the day. It almost always, that's why you always hear people talking about how Monday through Friday always tends to be easier too, when you're busy, you're working, you're doing things like when it's, when you're doing stuff and when you're doing healthy, moving stuff,

it's easier to make those better choices. It's the hardest times are when you're sedentary, when you don't have a schedule, when you're just kind of laying around watching TV. That's when the bad choices come in. I always feel like if I've if I got a workout in or I got exercise in, it's so much easier when if and when those cravings come to be like, oh no, I don't want to ruin. Yeah, it worked out today. I want to I want to be good. It's just easier to do that. No one else holding me to that standard except for myself. And I find that, and I find that too,

even in a partnership in our relationship, Katrina is the same way. Many times this is what I, one of the things kind of a rule her and I have always made within our relationship is that like, you know, we're a team and one of us has always got to be on, right? Like, so. So one can be crappy.

Yeah, yeah, exactly. So like if like right now she's better on her routine than I am, now what's great about that is I'm the one who's probably going to be more likely to bring us down like, oh man, you know, sounds like some pizza right now. I want to eat that. She's like, no, I got my workout in today. I don't want to have that.

I'm like, ah, shit, okay. Because she's like that. You don't want to both be in there. No, so we feed off of each other like that. So we always, we joke about that. Like, or there's times too where she'll call me, she's like, hey, don't want to both be in there. No, so we feed off of each other like that. So we always, we joke about that. Like, there's times too where she'll call me, she's like, hey, you gotta get your workout in today because I got a crazy week this week.

And so you gotta hold down the team. And so we know that if one of us is holding down the team and on their fitness, that they also hold the other one accountable with their nutrition habits because they just make better choices. And the other one doesn't ever want to drag the team all the way down. So it's like this little hack that we've figured out.

Yeah. It's interesting to thinking about like fatigue in general. And like when you're tired and you have like midday lull and all that too, a lot of times that's when cravings come in and that's when you're making worse decisions. And so if you're like spreading this out and you're getting little doses that really it charges you up, it energizes you. And so it's like you're almost staving off that craving signal by also eliminating that fatigue. Well, you're probably staving off any behavior you have that will make you feel a little better because you're feeling crappy.

Because moving makes you feel generally better. Talking about your trigger sessions, I remember when we all first got together, obviously you had already written that program. I was in the thick of competing and I really wasn't implementing things like trigger sessions until we all got together. And what I did was I put the bands, I used to have this closet attached to the same room our living room and TV room was at.

And I just told myself, whenever I had this desire to go in and watch TV and sit on the couch, I'd be like, oh, I'll do a trigger session first. What I found ended up happening all the time is like, that always ended up sparking, like I was about to go watch TV. I said, hey, I just want to do a couple of chest flies, curls, like some basic stuff real quick, and then I'll do that. And then when I did that, it would eliminate that desire to sit down and lay down and be lazy. And it was just wild how

it wouldn't, again, I wouldn't tell myself, no, I can't watch TV, that's bad or anything like that. I didn't judge myself for that. I just said, oh, I'm heading towards the living room where the bands were already set up. Let's do these three exercises real quick and then I'll sit down. And then I do that and be like, oh, I'm motivated to go for a walk, I'm gonna go do some dishes, I'm gonna do something around the house. I instantly had energy and was revived again and so it's such a cool way too to hack into that. It also is a better way of strengthening

that discipline muscle, right? Because I know it's only five minutes, so I find I'll go do this five minute thing and when I do that consistently, I keep promises to myself. Stacking wins. And I just keep stacking wins and you end up becoming, this is what I notice with my clients.

I would do this with clients when they were like super busy, vacation, I'd say, oh you know what, do a couple sets of body squats and a couple sets of pushups here and there. And they would tell me, you know what it actually made me, it actually made everything else better as a result. It also increases body awareness and awareness around your nutrition and how you feel due to the frequency. So you eat something that makes you bloated, you got to go do a five minute workout and you're like, oh, I feel kind of bloated. I'm aware of the fact that I feel kind of bloated or I'm aware of the fact that I'm feeling

this particular way. It increases overall awareness of your body, how your body feels, how your muscles feel. By the way, this is a big deal. One of the advantages that fitness fanatics have over other people is they're quite aware of how their body feels. They know good pain and bad pain. You know what brings that awareness? Movement. Lack of movement takes it away. Do you think that that's like some sort of a feedback loop? Because you're flexing your muscles, you're doing something like that, that you're focusing on that, therefore you're also now paying attention to it. It's like some sort of a feedback loop, like because you're flexing your muscles, you're doing something like that, that you're focusing on that, therefore you're also now paying attention to it.

It's like some sort of a feedback loop. Yeah, yeah. Absolutely, and it's all good movement. All right, so let's talk about the best exercises you can utilize for these five minute little bouts. Here's some good suggestions. None of these require any equipment, although resistance bands are an option.

They're super convenient. You could do almost anything with the resistance bands but I like planks or crunches. This is real easy. You could lay on the floor for five minutes. You could mess around and do a few sets of those exercises. You could do bodyweight squats. This one probably has the greatest insulin sensitizing effect because it's such a big movement. Pushups. This one's funny. This one's funny because I've had friends that I made fun of in the past, although they got great results from it. And I completely, I totally disregarded their results and thought it was

something else where they were like, I want to get bigger triceps or bigger chest, so I'm just going to do pushups all day long. And I remember early days as a trainer, like that's not how it works. You got to go hammer, you know, you got to go. And then they would get like great results. And I would early days as a trainer, like that's not how it works. You gotta go hammer, you know, you gotta go. And then they would get like great results. And I would always be like, no, that was your strength training workout. But they'd be like, no, I'm doing like 50 push-ups a day,

you know, throughout the day type of deal. Body rows or band rows are really good. Lunges. And then here's another one, a power walk. You could literally go do a five minute, let me walk really fast outside, come back in, and you'll get the benefits of those. Swivel that booty.

This five. Zachary came to my room. It can't help it. It's like, I laugh every time I watch. You're talking like speed walking. Somebody speed walking. You ever seen those guys? No.

What makes someone a speed walker versus a runner? Yeah, yeah. Why don't you just run? Because when you actually do it. What makes him run? I'll tell you. No, no, no, what makes him, what makes him? What disqualifies you with speed walking? No, no, no. No, no, you're running now. No, no, no. What makes him, what makes him. What disqualifies you with speed walking? Like, no, no, no, you're running now.

No, no, no. It's the opposite. It's you, you tend to speed walk because you've heard of all the negative effects of running, but you want to, you want to burn, you want to sweat. And so you do that. So that's also the same people that carry the power walk with the weights and stuff. It's like, you want to get this extra benefit of the hard push and the hard work, but you also have heard of all the negative effects of the impact of running among conquerors. Which is, at least in my experience,

obviously there's always exceptions to the rule and that's an over visualization. But what I mean is when there's a competition, because they actually have this Olympic sport. Is it an Olympic sport? I don't know if it still is, but I saw it in one of the Olympics. Steve walking, it was for a minute.

Yeah, when do the judges go, ah, ah, ah, you're running? still is but I saw it walking it was When do the judges go? You're running You mean like we're like where's that line? Yeah. Yeah. Oh, that's when you was it does both feet Yeah, they're that's gotta be like when you run there's a moment where both feet are there right? So that's probably what it is Yeah, it's probably both one foot always has to be on the ground in order to qualify. I bet if we could look at, I bet you can Google the rules.

Google the rules, what constitutes speed walking, and how do you break it? You ever watch that in the Olympics? Yeah. It's the most ridiculous. It's my favorite. What do you guys do? No, it's not the most ridiculous.

Most ridiculous was the break dancing. Yeah. That will go down in history as the grid. I mean, what else has had that many meetings? Am I right? Is that, okay, so one foot always has to be. I mean, what else has had that many meetings? Am I right? Is that, okay, so one foot always has to be. Is that you right or is that me right? No, no, one foot always has to be.

I know, but it's pretty much. I said it first. Oh, you did, huh? I pretty much said it. Yeah, we recorded it. Rewind the tape. Play it back. All right, I got a study for you guys on glute activation.

I gotta find it. I wanna address a study why you're doing that too. What? Oh, you have a study too? Well, it's, no, I wanna call out a study for you guys on glute activation. I got to find out. I want to address a study while you're doing that. What? So you have a study too? Well, it's no, I want to I want to call out a study that we've referenced that I have heard now. This has now been and I believe it was MIT and I heard another play I heard Stanford did one that has debunked a study that we've touted many times. And so anytime we say something on this podcast where

we reference as fact because of some study and then I hear of another study that's come out and it's basically kind of debunked it. What was it? It was the one about income. What do we always talk about income? Happiness. Yeah.

Past a certain point, you don't get happier. Yes. And so that's been debunked or redone. And it also has been kind of misinterpreted even the way the original one was. So the original one is, what happens is after 75, and by the way, this has changed quite a bit. Yeah, because of inflation.

Because of inflation and where you live and all that stuff, but let's just say that- The old study was- The definition of inflammation has changed. Inflation. Inflation, Inflation. Inflation. It doesn't flame me though when I think about it.

So what we... Okay, so the old study was $75,000 past that, no additional happiness. Yeah, and that's not true. Additional happiness continues, but the rate of it in ratio slows down. So you just... You get diminishing returns. Exactly. So it's like 75...

So like, let's say at 75, it's like this... Up Exactly. So it's like 75, so like let's say at 75 it's like this up to 75 it's like this steep climb and then it gets to 7 and by the way again this has changed it's actually 250 now so it's it's set up but then it does this. Yeah. So it does it's not that it doesn't keep going. It slows the... It still keeps going, it still keeps going up and it's not until you reach like a million do we start to see like adverse things like depression and all this stuff like that. And then there's a lot of theories around like why.

You know what's interesting about that that I'll counter is that we have really good data on the things that have massive impacts on your happiness that are a lot easier to get than to make $250,000 a year. Yeah. For sure. Wait, wait, explain what your thought is.

So like for example, if I were to say to you. Like spend time with family. Yes, like there are things that have way, way more of a. Okay, so. Of a return. This is why I wanted to talk about this, because I think it brings up a really interesting discussion, because I, after reading the original study

and then hearing this too, and I'm evaluating my own personal journey and life on that, it's like, is that true to me? Has it been totally diminishing return as it's scaled, say, in the last decade? And I would say no. And I'll tell you one of the reasons why, I've continued to get happier the more money I make. And there's also this theory too of why it diminishes is because as you get really, really high, like say above $500,000 a year, and they say at a million, you start to get, there becomes more anxiety, more stress and stuff like that.

Well, that's because you have a new responsibility. Like managing that much money, believe it or not, is stressful. There's a lot comes, and then what a lot of people do is have bad relationships with money. So as they get up to a million dollars, they just now have more cars bigger mortgage more expensive things so like I can also imagine that that work via a speed and a rate at which you

Receive money versus like the work and and that's the thing because there's also like like there are jobs that earn a lot of money The yeah, you're making more money, but as a stressful ass job. Well, it's see this is okay So it also really depends on how you spend this money. So one of the things I've tried to do is I've gotten older and I've gotten a better relationship with it is a lot of them. The money that I've learned to spend as I've gotten old, as I've made more money is to buy back time. And that I, I'm so grateful for that. Right. I'm so grateful that, uh,

that I've reached a level of income that I can spend money on something that maybe at an earlier time in my life, I would have to go do that thing physically. And that way it wasn't even a question. It was like, what? Mow my own lawn and do those things. Of course I'm going to do that. I only got to do it once a week. It only takes me an hour or whatever like that. Where now it's like, of course I'm not going to do that. Spend that with my kid. Exactly. I'm going to be with my wife or I'm going to go swimming in my pool with my son. Like that is, and let me tell you the amount of happiness that gives me versus doing that thing

is exponential. So I think if as that increase, now here's why I think they're like that, why that study is so flawed too, is like, I think a lot of people are so concerned with what other people think, and as they make more money, they actually end up spending a lot of their money on the other things for other people, not themselves. Whereas, and let me tell you, when I was in my early 20s, early and late 20s, a lot of my spending probably looked like that. It was like a lot of the things I bought,

which we've talked many times about the boundaries I've put. So like keeping up or like peacocking. Yeah. It's more about look at me versus like, does this really fulfill me or does it buy time back so I can redo other things? And as I've gotten older, more of those things are like that. These are way more fulfilling. I would say to add to that, if a lack of money is preventing you from doing the real important things like spend time with your family Spend time on growing yourself

Then yes more money probably makes a big difference huge those things make a big difference huge Yes But but to add to that right because you look at the data on like lottery winners and stuff like that like they end up In the same place happiness happiness wise. And that is because they they didn't to Justin's point, they didn't earn that money. They didn't work their way up to that level. And so they didn't create some like I had to learn the hard way. That mentality doesn't exist when it's just given. Yeah, at that at that level, right? Or you get it overnight so fast, right? Versus like it's like to get to the level where I'm at today, it took me a really long time. And so I had to learn a lot of lessons to be a

lot of lessons were learned along the way by no means that I have it like figured out right away. And by no means did the dollar amount really solve that it was a lot of the things I learned now. But when I look back and I reflect like, okay, reflecting now today, if you took half of my income, would it take away some of my happiness? Absolutely would because I've learned to spend that money in ways that get me back things with greater return to your point of like, there's other things you can go do, i.e. vacation with my family, you know what I'm saying, or going to a really nice dinner all of us together and I can take the entire family and pay the whole bill and not worry about it, or pay the guy to go do that labor that I normally would do and now I'm

spending time with my, like, that stuff is incredibly valuable. There's also this interesting phenomenon. That's a colorful circle. Yeah, and there's also this interesting phenomena where people are happy with their attributes when they're better than other people. In other words, I'm smart, that's cool, but I feel way better when I'm smarter than the people I'm around, or I have this much money, that's cool,

but I feel way better when my money is more than the people around me. And this is a strange, you know, it's like a dark circle phenomena that results in people just chasing something that's not important. Again, when it comes to happiness, there are things that have huge return and there are things that have not that high of a return.

For example, we use fitness, right? Looking beautiful has a little bit of a return on happiness but some of the things that we do to look beautiful like exercise and eat right have a huge return that's not connected to how you look. It's actually connected to all the other things. Did you see the clip that I shared that Arthur Brooks did just the other day? There's an actual ratio.

There's actually a formula. Yeah, it's basically what it is, to put it the way he does or a little differently, it's less about the things that you have. It's more about wanting less. Yes. That's have, it's more about wanting less. Yes, that's the secret. The secret is wanting less. And that I've learned to do. So as the money has gone up exponentially over decades,

I've also learned to be happy more with the stuff I'm already, that I'm grateful for what I already currently have, and I want less than what I wanted before. That has been the method. That of more importantly than the actual dollar amount per year has been as it's gone up, I've one, learn to invest in things that get back the things that, that, that give me more return like the family times, like the vacations,

like the dinners, like the stuff like that. And then the things that I currently have, I'm so grateful that I already have those things. And I'm not constantly going, I wish I had that. I wish I could have that. Like, it's just like, no, actually, when I think about it, like, damn, I really have this stuff that I want. I'm really, really content. I don't want anything else. Yeah. I don't really want anything else. Like, sure, I could have that thing. And sure, like, I'm not saying that I wouldn't mind having it, but I don't want anything else. Yeah, I don't really want anything else. Like sure I could have that thing and sure like I'm not saying that I wouldn't mind having but I don't really want it that bad or I'd have it and because I can go have it and so the fact that I know that I can and I don't gives me a ton of fulfillment over that and I prioritize other things.

I think the problem is is that a lot of people are oversold on the happiness that making money a lot of money will give them and so they think that this is the secret this is what's gonna do it for me and what the data shows is it's it's not I think we've just done a really I think we've done a really poor job of communicating it is right yes because I actually again come back to my tool is it yeah it's a exactly and it can create incredible happiness as you go up. It really can. But it doesn't statistically, with the study show, because most people don't do the

right thing with it. Remember that study I brought up that showed that when you buy something new, there's this happiness that you feel that fades. And if you buy that same thing again, you don't get the same effect. Right, right. Okay, you have to get something new. Versus doing something for somebody. Versus using that money to do something for someone genuinely out of your life. It lasts forever. The happiness goes up but then when you think about it, the next 10 years you still get happy. I share this, when we all first met you shared publicly, I never shared it publicly about what I used to do every Christmas.

And that was something that before I even really had that much money, I started to do. And I still, I can think right now in this moment, I can envision walking in those rooms to those houses, putting the Christmas tree up and being like, oh my God, it fulfills me so much. And it wasn't even that crazy. I mean, buying someone a Christmas tree and some presents and stuff like that, not a major investment, huge return. I can still, yes, I can still today think about that moment. someone a Christmas tree and some presents and stuff like that. Not a major investment. Huge return.

For you. Yes, I can still today think about that moment. Now, ask me to think about a thing that I bought for my toy or whatever I bought 10 years ago or something. It was exciting when you get that moment and then that was it. Yeah, like right now I'd be like, I wouldn't even buy that thing right now. It's something I saved up for, I bought and I wouldn't even care. And so that highlights right now. Like it did like something I saved up for I bought and I wouldn't even wouldn't care and so that that highlights that point. Bishop Barron called that spiritual physics. He said when you pour out you get more you get more that joy. Arthur Brooks calls it the when you're the things you want the ratio of the things that you want. It's like what you want

divided by the things that you already have. Something like that. Yeah, and when that ratio is flipped is when you're unhappy and when it's appropriately balanced, you have happiness. Yeah, in essence it's wanting less, not having more. Yeah. Alright, so I got a study that I want you guys to break down because the average person will read this study and they're going to look at it face value. Now people who understand exercise and strength training, I think we can look at the study and see what the heck's going on here. So here's the title of the study. Glute activation exercises don't work. Recent study finds. So glute activation drills are a popular warm-up method to supposedly

increase muscle activity in the glute muscles. So here's what the study did. They had women do exercises to activate their glutes like two blocks or whatever. Then what they did is they had them do jumps. They had them jump as high as they could and then they checked glute activation compared to women who didn't do glute activation. And what they found was no increased activation. Well, of course. You're talking about, I mean, this is what we know about PAP, right?

So you're, an explosive jump is gonna recruit more muscle than in any of those things anyways. So a better test would have been do those things, have them do a basic movement like a squat or a lunge and see if they get as much or more activation. Having them go do an explosive movement, which has the highest level of recruitment. That's max recruitment.

Yeah, it's max recruitment. This is like, and by the way, anybody who's never tested is such a cool experiment to go do. Go do something like that's explosive and then go over and do like, I used to love to do butt kicks or jump kicks real quick and then go into squats like, oh my God, you have activated everything. Well, so the way I break this down is when I'm trying to get a client to feel their glutes

more during an exercise, I'll have them do, let's say hip bridges. Now it only works if it then changes their technique in the following exercise. Now why would it change their technique? Because here's what happens. Mrs. Johnson does glute bridges. I go, okay, you feel that? You feel your glutes? Okay, now I want you to try and feel your

glutes while you're squatting. And what happens is their technique changes. When you take somebody and have them jump, this is a fast movement, you ain't changing the way they move. You can activate them all they want, the way that they're jumping, unless you fatigue the hallowed one, which would probably change it in a bad movement, you ain't changing the way they move. You can activate them all they want, the way that they're jumping,

unless you fatigue the halitum, which would probably change it in a bad direction, isn't gonna change much. So when I took a client who couldn't feel their lats or couldn't feel their pecs in an exercise, it wasn't like, do this activation, then just go do the exercise. It was like, okay, now that you feel that,

let's go do that exercise again and try to feel it. That's the difference. If that's a magical activation thing. Let's go do that exercise again and try to feel it. That's the difference. I wonder why. If that's a magical activation thing. So they weren't actually prompting them to intrinsically try to recruit as they're jumping. No, they were just like, here's some two blocks, OK, jump. Because jumping, yeah, your mind isn't a huge part of that.

No, it's too fast. What a terrible exercise they used to do this. I mean, again, this is where my brain always goes like, let's unpack who fucking funded this study. Why did they do this study? What's the reason behind this? Because it's almost like you were trying to get that to prove a point to make that fail because you would never do an explosive movement. You would never do a what we call priming movement, right? A prime a prime movement first, and try and make the case that it would it would create greater muscle activation than an explosive movement. You just wouldn't do

it. It's just explosive movements are fast. They're very they're learned. They're hard wire. They're also going to recruit the most amount of muscle about the movement does not have the muscle. That's right. That's why they use the movement exercise. That also a muscle right that that also you're also going to recruit the most amount of muscle. It's about the movement though, it's not about the muscle. That's right. That's right. So they use the movement exercise, not a muscle exercise.

That also. You're also doing a thing that, you're doing something that garners the most amount of muscle recruitment is a movement-focused, not muscle-focused exercise. That's why I said you'd be far better off having that person do that and then go do like a- A slow exercise. Yeah, a slow grinding squat or deadlift. And have them pay attention.

Yeah. You feel that muscle you just activated. Who did this study? Uh, I didn't read who did this study. It was some university, but they're trying to discredit activation. Uh, you know, type terrible. What's the school you can make fun of real quick. I mean, so many holes in that.

And here's the other thing too. Two lane. Here's the other thing too. Two-lane. Here's the other thing. I hate muscle activation studies. They don't translate to building. They don't. No.

They don't. No. You can see some great activation in your quads from a leg extension, but it ain't going to build more than squats. Sometimes squats show less activation in some of those studies in a leg extension. So activation. Riddle me that. Yeah.

That's why it's like you have to take some of these studies with a grain of salt because I always, I hate ones like this because it takes something that is very, I mean anybody, anybody who's trained for longer than five years, okay? So you've trained hundreds of people by this time, that has helped somebody activate a muscle or feel a muscle in an exercise, so therefore to go develop that muscle. Obviously, if you can't feel your butt in an exercise, you're trying to feel it so you can then develop it,

knows that doing exercises that activate or prime that like tube walks like floor bridges are Incredible you've you've you've tested it with enough people to know that it works. I don't need a study to tell me If it does or doesn't work. I've applied it enough times and I've applied it enough times I didn't apply it and see the difference It's very clear on how much that helps the client and so when you isolate it to a muscle activation and we're just measuring activation, it's like, well, okay, well that's a part of this process. It's not the entire process or the entire desired outcome of this person. So yeah, what a

terrible study. I have a news article here I have been waiting to share and I can't wait to tell you about this. So I'm gonna read you. Did you say Justin? Justin's gonna love this. This can be weird. Lame conspiracy theories stuff. No, this was in the news, dude, and it was reported multiple outlets, okay?

That's real news, Adam. This is real, bro. You can trust the news. No, this is real because they have medical records on stuff. So here's a title, here's the title of the article. Woman suffers a seven year infection after her boyfriend farted in her face. Stop it.

Is it a lawsuit? Is it a lawsuit? Shut up. This is California for sure. Listen. California can sue for anything. No, Australia. Whoa.

An Australian woman has fallen victim to what might be described as the most vindictive biological attack in relationship history. Christine Connell endured years of persistent facial pain before discovering the cause of her boyfriend's fart. It turned out after a nose swab, she had been suffering from an E. coli bacteria that was lodged in her sinuses. They were, they were the medical professionals wereking. This guy should get an award.

So what happened, they believed they found the cause. What happened was she was in a hotel room following ankle surgery. So she's like, you know, laid up or whatever. And her boyfriend farted, farted in her face while she was bedridden and vulnerable. I like how they say that. Yeah. Was he like all like no pants like Filtered equal he was unfiltered. Yeah That was particulate the air spreading. It was a bear ass party some cheek spreading going on

We got some debris on the face. Listen to what she said. She said, she said, this is a quote from the woman. Yeah, that's gnarly, dude. This is a quote from the woman. It was the worst fart I've ever smelled in my life. Bro, if she wins, does she win? Yeah, dude. I don't know. Did you say seven years?

Seven years. How do they tie it to that? I don't know. Does she suffer from the bacteria for that long? Yeah, and they said E. coli comes from, I mean, it's gotta come from. Imagine you're the judge that has to take that case. Bro, imagine if you're the boyfriend.

Yeah. Imagine if you're like, dang. Oh, you're famous. I'm getting sued for this? I'm sorry. Oh, no. Bro. I'm really sorry.

You don't think he's apologizing? Nah, not even. They broke up, by the way. He's famous right now. And you know how weird people are too? He's probably getting more tail because of it. Oh, he's gonna start doing's apologize. Not even they broke up by the way. He's famous right now and you know weird people are too. He's probably getting more tail because he's going to start doing it in jars. Yes, exactly. I mean he's going to get rich over it. Yeah, bro. I mean, that's what I do. I start reading those things.

You know how many potential infections we could have gotten? Cause how many times guys part each other's faces and blast each other? That's dangerous. Atomic sit ups. Yeah. Oh boy. Seven year infection. I know. Anyway, here's some scary news. Wow. Oh man, I was really hoping you were gonna transition that into like a Caldera commercial.

No way. No way. If you only had Caldera oil. Yeah, yeah, yeah. Oh, okay. Go like healthy bag. I thought for sure you were gonna go from that to like healthy, healthy.

Take your probiotics. Yeah, yeah, yeah, you guys, dude. I was waiting for the commercial transition. Hey, speaking of Caldera Lab, let me ask you guys a question. OK, there's a before and after we use Caldera Lab. Do you guys get compliments on your skin ever now? Does that ever happen to you guys? Yeah, yeah, of course.

Isn't that weird? Yeah. I never got compliments. I mean, it's weird as a guy to feel that. It is weird. Yeah, that's what gets me doing it. Well, Courtney gets angry because she literally is a chimp. What do you mean?

What? Wow. What do you mean? She like wants to pick and Pimples and she doesn't look like a chip. Thank It's worse she's. I gotta shave her back. Bro. Oh, your poor wife. Oh, she tries to squeeze your, like, zits and stuff like that? Oh, yeah, yeah. And she'll watch those videos.

I know, dude. Like, that's like her thing. Like, if I'm watching TV and, like, she, you know, stops talking, it's like... I believe every woman is okay with it. Some love it. Love it! Yeah, isn't that weird? I hate it Yeah, I hate she's mad that she didn't get to see my tooth, uh, pus the situation. Wow Yeah, it's like ew why yeah No, my wife if I ever get a pimple and I pop it and she realizes that I popped it

Yeah, it's a fight. She actually gets mad at me. Why would you just I mean she's mad because my my skin is not that bad No, yeah, Katrina's not that crazy. Although I don't think it grosses her out. She definitely wouldn't be grossed out, but she's not like, she was a dating girl like that. But I get compliments on my skin, like my family members stuff all the time because of Caldera Lab, which is wild as a man. You never expect those kind of compliments. No, no, no, no, no.

I got a study. I got a study, excuse me, an article. So a Chinese couple got caught smuggling in a fungus into the US. I have the name... What was it? Harvard? No.

Oh, that's a different thing. Yeah, what was that? I don't know. I thought you knew it. No, that was something. They're trying to connect it to the CCP or whatever. So it's a fungus called Fusarium graminarium. That sounds like a magic spell. Fusarium graminarium. Okay. That sounds like a magic spell.

They were smuggling it in. Okay. You guys want to know what this fungus does? It causes something called Fusarium head blight. It could lead to yield losses of up to 50% in crops like wheat, corn, and rice. In other words, and they literally were smuggling it. They were smuggling this fungus in. So what they could have done is infected some crops and caused the price of food and everything to

skyrocket. How do you get caught smuggling a fungus? That's a good question. I don't know. I think they got caught with little packets of something and then the TSA is like what is this? Yeah, and then they looked into it and they're like, oh this is it must it like look for a picture because it must have to like I so what I picture of like a fungus I picture like just a little jar. No, it was little baggies I saw a picture of it. Oh, you did. Yeah, there's lots of them No, it was like five little baggies. They got caught with they couldn't get through with that. You know, it's weird I know you've got... I was gonna say I know people get through with a lot more than that dude.

You couldn't get through with five things of fungus? Yeah dude. Wow. I know but crazy right? It also highlights how dumb criminals are. I know dude. It also gets people sick. So if it infects, if it gets in the food or it gets in the soil, it's hard to get rid of. How often you guys think that that type of funny business happens? Bro, what it highlights to me is how easy you could go mess up a country's economy. Yeah, you've seen it in corporate espionage all the time where people will do these things

to ruin other companies' products. They got caught with that. Yeah. You could not smuggle that. Whoa. I know. See, doesn't that doesn't that raise more to you like you can put that if I gave you guys those five baggies and say we got to smuggle this okay Justin will keister it yeah you could

easily keister that you could also easily it might you know hide it in your peanut butter and jelly sandwich like I'm come on look how easy that would be no it doesn't make sense I know but if you're exposed to it it'll make people sick it also realize that lady had seven years of bad luck whole thing it's real far yeah dude so to me it's almost like oh my god like is it that easy that you could literally smuggle in this terrible fungus you could spread it on some field in Iowa or whatever, and next thing you know. Let's give people more ideas.

Well isn't that why we even have our own like state by state laws, like because of like certain flies and insects, like you get a certain insect that comes in from Mexico that gets in and hits some of our crops, I mean it could devastate us. That's why I was all alarmed when they're talking about messing like engineering new types of mosquitoes. Did I tell you guys about the mosquito traps that I found at my house?

What do you mean found? So when I got this new place around the edge of the property, are these like, they look like speakers. They almost look like they look like a speaker or like a pot for a plant. I asked, that's what I thought it was at first, and I was through Moir and I'm like, why is there multiple of these and why are they all tipped over?

Could not figure out for the life of me, and eventually I was asking Katrina about them, have you seen all the weird pots we have around? And she goes, oh no, she goes, the last previous owner told me those were like mosquito traps. And I'm- So what do they do?

They put like water of poison in or something? Yeah, so and they basically they pick it up, they go back and then they infest their entire. Oh. Like and their commercial grade. So like you're like. I haven't seen those, I didn't get those. Well you're not even supposed to be able to

privately be able to pick them up. Uh huh. You know so because I did all this homework on it, looking it up, figured found these are crazy. At my property. So I'm by a creek or a river, right? So the I mean, but they put it but what's been tripping everybody out at my house because it's summer it's warm right now we have this whole yeah, it was like you have

no mosquitoes or flies here. That's crazy. And I'm like, it must be these things that they have out there. I'm going to show you when we get off air. I'll look I'll look them up to you. But they're commercial gate commercial grade Mosquito traps that look like speakers. I bet you He's got illegal traps. I don't even know that was like a thing Do you guys react to so mosquito bites here in California barely affect me if I get a mosquito bite It's tiny when I was when I go all time when I was in Mexico and I got a mosquito bite

It was like a welt. It's for whatever reason. Do you guys respond differently to different places with mosquitoes? Yeah, well, some of them don't bother me at all, but then sometimes, like, I don't know what it is, but they love me, like some places. Like I just get attacked by all of them.

You know what I got bit by the other day? It was the freaking, the biggest horse fly. Oh, I was like so angry angry cuz it was still there and I Oh, is that it right there? Yes, your speaker the ones like a speaker into care. You can buy it. Yeah. Yeah anybody could buy it No, no, I think you pull up you think you'd have like a license to get it. Oh, wow Yeah, I think it's a license to order. It's all right. They're genetically modifying mosquitoes to Spy on us or something. Anyway, yeah,, it says mosquito con water holding receptacle. Weird, right?

Yeah. Never even heard of these before. I didn't know mosquitoes were really an issue around here. I never get, I never, he heard us. Well, it depends on where you live. Like, Justin and I live by redwood trees and by a creek or river. If you live by water, still water, or the water that sits,

and then redwood trees like that like oh, yeah And I've got both those and so is Justin and so that'll that'll really bring them in neighbor has this old like rusted out Barbecue pit that he just like leaves somewhere job, you know, and it just has this well of water in this mosquito land Do you get up there? We were just like all these little larvae everywhere. So I You know put some kind of. You're with all the rich people too. They get rid of all that stuff. Yeah.

Yeah. I'm with all the hillbillies, dude. I am like the king of the hillbillies. Yeah, it's all right. All right, I got another study to talk to you guys about. They compared strength training versus static stretching for hamstrings for flexibility. Guess what? Strength training was hamstrings, for flexibility. Guess what?

Strength training was as effective at improving flexibility. And they didn't even test mobility or stability. Obviously strength training will crush that. But for flexibility, strength training done properly. Strength and range of motion. So good though, you've been talking about this forever on the podcast and I think a lot of people don't get that because for the longest time everyone's always thought that strength training constricts you and makes you tight and makes you less flexible, but done properly, it actually increases that.

What a cool study. It's when your body doesn't recognize that, that angle, that range. It's like, it's a, it's, there's a reserve there. It's a protective mechanism. So if you're going through that full range of motion, strong in that range of motion, you're flexible. If you, now can that full range of motion, strong in that range of motion, you're flexible. Now can strength training make you tighter?

It can when you do the same exercises over and over. Your body becomes very strong in a particular way and the strength ratio between some movements and other movements that you never practice gets so large that your body goes, we're just gonna move like this. And when you shorten the range. That's what I mean.

So if you take, let's say you take somebody who's never strength trained before, and they can comfortably sit down in a deep squat, right? And like with their body weight. But then when they go squat and lift weights, they stop at 90 degrees all the time, and they get strong, they go from doing 100 pounds, and they get stronger, stronger, stronger,

and now they're squatting 300 pounds. But they only squat down 300, but sooner or later the body will be like, oh, we don't feel safe below. We can only do 100 pounds down here. Yeah, so then you feel like you're constricted, right? And shortened and tight, so. Did you guys know that the Turkish getup world record, barbell Turkish getup world record?

Was that too broken? I just saw the guy do it. I saw the video. Did you see him do it? Do you know how much weight he did? Yeah, he did 275, right? 255. 255 it. I saw the video. Did you see him do it? Do you know how much weight he did? Yeah, he did 275, right? 255. 255.

One arm. Did you watch him do it? I did. Bro, so impressive. One arm. I give up. Turkish getup with a barbell. So impressive.

255. You know how hard it is to do the 45 pound bar? Yeah. Just to do the 45 pound bar is hard to do that. Just to balance it, stabilize it, and get all the way up like that 255 that is 135 you've done 135 before with the bar. Yeah. Wow, that's impressive. You're a moose Yeah, I'm the only one that does shit like that. You guys don't do that

I mean I was gonna kick for a minute trying that stuff and it was like way hard. It was too hard I have I gave up I have abs. Oh, bro, touche. Ooh. Ooh. Ooh. Oh, it hurts. Be nice to the jelly doughnut.

I feel nothing but joy. Stop it. Stop it. Jovial joy. Have you guys ever, of course you have it, but are you guys familiar with those really, you've seen videos, right, where people post of flying on those super low cost airlines,

like Ryanair or whatever. Has anybody here ever? Spirit Airlines. Oh, Spirit, yeah. Did you fly on it? I've gone Spirit once. You did too? I have too.

What was it like? Gangster. It was like, oh man, it was chaos. There were like chickens. People fighting and like. Really? Yelling at each other and yeah, it was bad. There's another one called, it's Spirit, and then there's. There's Ryan bad. There's there's another one called it's spirit and then there's those Ryan air

There's another there's another really cheap one over here and I it's split and slipping it and I've and they're here Yeah, and they're super cheap very cheap. They're super Yeah, that's why he did it and I'm like let me tell you like showing up They but you pay for all the little things. Yeah, you have to pay for every bag Yeah, the tickets are like 40 bucks sometimes Yeah, but it feels like you're paying for a food. Have you guys seen the new? They fly somewhere wrong this happened my friend. He was spirit. They went to Vegas instead Reno I've never heard of that. I swear to God this happened.

I'm like, I need you to do a new flight. You got like drunk pilots? His ticket said Reno, they just went to Vegas. Yeah, so they went to Vegas. We're going to have to stop in Vegas. They don't have satellites. They don't have anything like that. They're just quiet.

I swear, I can't explain. I swear to God this happened, dude. I could verify this. Bro, how bad would you be? Dude, crazy, he missed like the whole night hanging out with us. Cause he went to the wrong place. I didn't know those bosses were around. Was it just the pilot just changed his mind? We're gonna go here guys.

Yeah, like for some reason they had to go there instead. I gotta make the game. Just, hey everybody's coming with us. You didn't pay enough to make decisions here. Have you guys seen the new seats that they're gonna roll out for some of these airlines? For just the cheap ones? Isn't that perspective, the one that's up high and then the guy's like down low?

No, bro. Dylan, look up airline standup seats. Standup seats? Yes. This is like the idea they had at stadiums where you have like standing room. Like options is really cheap. But this is, pull up the picture over here there no way those are the those are seats right there That they're gonna start putting in these airlines to save money. Hey more ergonomical. No, no

Look at one right there how people will be sitting. It looks real comfortable that That is gonna result in fights Yeah, that is for sure now. How safe is that right in turbulence? fights. Yeah, that is for sure. Now, how safe is that right in turbulence? You know, it's like a bike. You're going down. You're going down. I mean, you're kind of I mean, turbulence, I don't mean the turbulence is that you know what, what a little gooch pad, what a pilot or like, what

turbulence is to them. It's like us going over a speed bump. Yeah, and it taught me that to make me feel better. So turbulent. I know me too. It helps though. I always tell myself that speed bump, speed bump. Yeah, dude. Oh, my wife gets anxious, bro. If it starts on takeoff and land, does she really? She used to have the, she'd grab my hand

and then would literally grab it so hard, I had like no more blood in my arm. So, is this a, is this really for sure gonna happen? Or is this like, really? Yeah, yeah, yeah. To say it to see. Yeah, because it can sell them even cheaper. Because you can squeeze in X amount more people.

Yeah, Jessica gets really scared. Like, and what sucks about that, I feel so bad for her, because we were across aisles, so we have to like do this across aisles, is she gets anxious, but I get motion sickness. So I can't look at her. So I'm trying to support her with my eyes closed like this, like just hold my hand, babe but I get motion sickness. So I can't look at her. So I'm trying to support her with my eyes closed like this, like just hold my hand, baby, I can't even.

Because if I look around while we're taking off. She's pulling you and you're like whoa, whoa, whoa. That's a good check. Yeah, yeah, yeah, and I'll end up getting sick, you know? Oh God. Stupid. I got a testimonial I want to read to you guys about one of our partners, Rock Recovery.

Did you guys see it? Oh, I saw that in the forum. Yes, dude. Yeah, that's great. That makes me, it always makes me happy when I see stuff like that. So, Iman White wrote this. This is in our private forum. I cannot thank you all enough for your partnership with Rock Recovery.

I have a very close family member who has been battling with alcohol addiction for almost two decades. He just got out of the hospital, barely surviving liver failure. In an act of desperation, I suggested that my family reach out to Rock Recovery. Those are our friends. They have a great rehab facility. We trust them. They do such an amazing job. They got in touch with Ben.

Ben is one of the guys that runs it over there. Now here's where they're, this is why these guys are so awesome. Unfortunately, we weren't able to admit my family member to the facility because his insurance didn't cover it. However, Ben quickly got us in contact with another center in Florida and my family member willingly agreed to go. That's what I love about these guys. They're just going to help you. They're just going to help you. They made no money. They didn't help you out. They didn't go to their center. But he's like, okay, what's your insurance? Let me find a place that can help you out. Let me send you over. That's why these guys are just... I mean, it's changed their lives, right? Yeah.

So they didn't get into it because they're like, oh, there's good money to be made in this market. It was like, hey, this was something that. Just helping people. Just like we talk about this, we talk about this in the trainer space, right? Like one of the best trainers are the trainer that like lost all the way and got in shape

and it changed their life. It's like they're purpose driven, you know, so they have a different mission behind what they're doing and it always results in a more successful, better business or most of the time, I shouldn't say all the time. Which is awesome. But for our listeners, Rock Recovery offers a scholarship. I'm not sure how often, I think it's every two or three months. So if you go, what's the link?

Do we have the link there, Dylan? What is that? Read that, Dylan? What is that? Read that to me, what is that? It's a four month scholarship. It's rockrecoverycenter.com forward slash mind pump and they pick, they're gonna pick a winner this month. So you can go check that out. By the way, Dylan's doing our production

because Doug is sick right now. Yeah, Doug's never out. If he's sick, he must be really sick because he doesn't get that. Where did he get it from? I'm worried. Poor Doug. Doug is sick right now. Yeah, Doug's never out. If he's sick, he must be really sick, because he doesn't get that sick. Where did he get it from? I'm worried. Poor Doug.

I know, if it was up to Doug, he'd be in here sick and everyone else sick. He makes me so mad. He always does. He comes in here, and I look at him, I'm like, this happened before. I look at Doug, I'm like, you don't look good, bro. He's like, yeah, I got a fever. What the hell are you doing here? He's that dog in hell, the meme.

I'm fine. Oh yeah. Especially him, because he can have one of the guys sub for him, where one of you knuckleheads is different, you meme, I'm fine. Especially him because he can have one of the guys sub for him. One of you knuckleheads is different, you know what I'm saying? Until we get that whole- What do you guys think he's doing right now at Home Sick right now? What do you guys think he's doing? Watching movies.

Watching movies? Anime. Watch a lot of anime. Watching old Mindpump episodes. Calligraphy. Do you think he ever listens to Mindpump? I don't think he listens to Mindpump ever. He hates it.

He does it all the time. He's definitely not listening. He's definitely- He's like, I don't want to listen to those guys. He it's like yeah, he's definitely not listening. He's definitely I don't listen guys. Yeah, he's definitely watching anime or doing something Please flute. Yeah, he's fine. Well now he's got sore throat. So he's not doing that. He's playing a sad sad song The guys told me not to come in the, they're replacing me with Dylan. Woo, woo, woo, woo. So sad. Dylan, we will never replace Doug, we love you.

So you're always gonna be here too, but Doug, we love Doug, he's our brother. The world's best probiotic hands down is seed. Look, probiotics can have incredible health benefits, mental health benefits, skin health benefits, benefits for gut health of course. Seed blows everyone away. Go check them out.

Go to seed.com forward slash mind pump, use the code 25 mind pump, get 25% off. Back to the show. Our first question is from Steflin C. For Mostly Adam, what are your top recommended books for self-improvement and leadership? I know a couple have been sprinkled in various episodes, but I can't find them mostly me because they know I'm the only one that reads There what in regards to leadership and self-improvement and self-improvement, okay anything John C Maxwell

Developing the leader within, developing the leaders around you, 360 leader, 10 laws of leadership, those are all incredible. Self-improvement, atomic habits. God, what's another really good one? Reinvent yourself. What'd you say?

Reinvent yourself. Okay, yeah, there you go. God, off the top of my head. I've you know, I used to share this training revolution, huh? Oh, yeah Sorry my bad resistance training That's a good fitness book. It's not much of a self-improvement book I believe we have a thing and maybe Dylan you can look up but we used to have a Amazon thing that had all the oh Oh how would you find that? I have no idea how to find half of our stuff like that but I know we had I know we had a list of our books. Yeah you know my coloring books.

Yeah and I know I have at least probably ten on there. I tell you what like this is Stephanie Stephanie I think or Steph Lynn that's asking this if you guys hit me up on either my day in the life on this story or do it on one of the days I do my questions. So you could text them. Oh, there's a good book right there. Yeah, Subtle Art of Not Giving a Fuck is a great, great book. Yeah, that's a good one.

Yeah, where's my list? I think I have a list on there. Why was it Candice Ardeen's on there? It's you. It was for you. These are all of our- This is Doug's, isn't it? These are all the things that Mindpump recommend.

I thought I had a whole book list, but I'll do more of that. I know I used to do that. I haven't been reading as much as I used to. So although maybe this is what will kickstart that back for me. And you can also... Was that book you were reading about parenthood? Yeah, but that's not... That's self-improvement. That's a great father self-improvement book. Yeah. I mean, that is the... That's a great book, dude.

Yeah, it was. It wasrease book. That is the... That's a great book, dude. Yeah, it wasn't. It was an incredible book. It was the... Some of it the brain. Yeah, no. Whole brain child. That's it.

I loved when you were telling me about this. Well, I mean, yeah. I mean, that's an incredible book for parenting, though. When someone asked me like a parenting book, I would go that direction. Self-help is different. I think that... You could say like Jordan Peterson's the 12 rules 12 rules is a great book I have your books right there yeah there we go what

are they read them out like can you read that he goes the enemy the alchemist here we go here's a bunch on there right so winning 360 leader already said one minute manager yeah those are, those are all good. The Alchemist, yeah, I said that. Do you have any books, Justin? Yeah, Dr. Doolittle, coloring books. What was, okay, for both of you two, what was the last really good book that you read?

Well, you know what I'm gonna say right now. I'm getting it back. Well, you can't say the Bible. I've already said that the Bible covers everything. I've already said that. I told you this a long time ago and I'll say it again. Like you're the one that was the first person to read the Bible. No, no, no. I'm the first person to probably tell you this, that every great, okay, I just

listed off a ton of books, okay? One of the things, and I know like, obviously we have people that are, you know, atheists and whatever, and as soon as you say things like the Bible, they get turned off it, but one of the things, being somebody who in his later in his life became a big reader, early in my life, the only real book I actually read was the Bible. That was all I was taught in. And one of the things, the dots that I connected, I realized like, as I started reading all these other kind of secular books, almost every good secular book, the philosophy that made them good is rooted in something that you could have learned in the Bible. So, if you were to ask me what I think for the ultimate, self-help, ultimate, every go-to, everything book, that's it, dude. It's got the answers.

Here's what I'll tell people about the Bible. And what got me to first start looking at it before I even became a Christian was I realized that Western civilization was based on this religion. So, if you value the values of Western civilization that we don't always express well, okay, but we do hold these values, right? Like liberty, right? The concept of liberty came from, you know, God created man in his image. If you value treating women with respect, like that started in the Bible, remember that was written thousands of years ago when women were treated like property. If you value a lot of the values of respect and caring for the sick and love and that kind of thing, those Western values came from the Bible. I'm in it now as a Christian and I could sit here for two hours and tell you guys about

some of the wisdom. The most recent thing I got from it was, and it applied to something that happened in my life, I read the book of Job and the book of Job's in the Old Testament, and it's widely believed to be the oldest book that was written in the Bible, so it's one of the first books to be written. It's really the story of this guy, you know, God summons his angels, the devil shows up, God's like, what are you doing here? And he's like, oh, I've been patrolling the earth, and he goes, oh, then you must have

seen Job, he's a great man, he's righteous, and the devil doing here? And he's like, oh, I've been patrolling the earth. And he goes, oh, then you must have seen Job. He's a great man, he's righteous. And the devil goes, well, he's only righteous because you bless him so much. So God allows the devil to essentially curse this man. And all these terrible things happen to this man. And as this is happening to him, he loses his fortune, loses his family.

Eventually he gets sick with boils and just is terrible. And his friends visit him and they're basically like, you must have done something wrong, Job. And Job's like, no, I'm a good guy. I don't understand why this is happening. I wish God would tell me or whatever. And there's a few things I learned from there. One was how to be with people when they're in grief. There's a point in that story where Job looks at his friends and goes, you guys are terrible at comforting me. Because they just keep telling him why he's wrong. And in reality, what this taught me, which is true, when people are sad and they're hurting, they don't want your advice, but they want you to just sit with them. They just want you to sit with them. And the other thing I got from it was,

things oftentimes aren't going to make sense. And so, the story at the very end, God appears and goes, where were you when I made the countless stars? And where were you when I gave the bison breath? And Job realizes like, I can't possibly understand the way things work and I'm sorry. And of course, God restores them. And this for me was timely because I lost an uncle just recently, was unexpected. And trying to make sense of things like death, it's like you can't. But in the timeline of eternity, especially if you believe in higher power, then you start to realize like, I can't possibly understand these things. Yeah. Yeah. It's somewhat related to that too. I mean, something I get out of that story

as well is just like the integrity part of it is like doing the right thing just to do the right thing with no strings. It's not because you're not getting some kind of reward. This isn't like a genie where you're asking or you're trying to show how you're doing all the right things and you're expecting something in return. Whereas even though it's like he's going through all this trial tribulation, he's still going to do the right thing. That's just his character, that's who he is. Well, and then. Oh, go ahead, sorry, Justin.

Oh, I was gonna talk about my book that I read. What is it? I did read a book. Yeah, yeah. What is it? Fucking ass. What is it, what is the dog? Hero with a Thousand Faces.

Oh, there you go. That's actually been on my list to read that, I haven't read that book. Really? I just, I'm really big into mythology, legends, and like around the world. So that's about the hero's journey, right? Yeah, the hero's journey, but also too, like he does a good job incorporating and defining a lot of the different folklore, mythology, and everything in all kinds of different cultures.

And it was actually the book that inspired Lucas to create Star Wars and also, you know A lot of these other like famous sci-fi writers So to close the loop on the point that I was making about how everything sins that I swear in my life is tied back to the Bible So the point you're making right now, so I also love to read behavioral psychology and I pay attention to a lot of Psychologists and their tips and advice and things like that. So it's a lot of stuff I listen to. I recently had this like aha moment of like, and I think I shared it with you with parenting

and with my wife, like in a situation where she's been frustrated or had a bad day or my son didn't get picked for a team or something like that, like the natural thing that the man and the husband does is just like try and fix and solve the problem. You know, it's just like, and well, did you not try hard enough, son? Or did you, you know, next time we gotta work harder or telling my wife like, well, why did they do that?

Or she's a bitch or like, you know, like to have this thing that you have to have this solution when all your greatest psychologists and behavioral people will tell you, oh no, the thing you do in that moment is you just be with them. You listen. You just listen. You don't give advice, you don't tell them anything,

you just be. You just be and it looks more like this, like, oh man, that sucks. You wanna know what's funny. And again, it ties right back to that story that you're sharing right now, and it's just like, this is my point, is the secular version from your psychologists

that are out there would teach it in a different way. It's like, well, that's rooted in the book of Job, one of the oldest books in the Bible. Well, what's funny, and I don't know, I think it's either in Ephesians or 2 Peter, it talks about husbands and wives, because both books talk about that. It tells men, this is for marriage,

men love your wives in an understanding way, and women respect your husbands. Now, psychology will tell you that when a woman, when your wife brings a problem to you, she doesn't want you to fix it, she just wants you to just be understanding. And what men want, more than anything, is to fix it. She just wants you to just be understanding. And what men want, more than anything, is to feel respected. How weird is that, that this is in a book?

It's not weird. Well, it was weird to me before it became clear. Right, right, right. So for me, it's been this like- Because now I know God's truth is all to itself. Yeah, it's been this ah-ha, constant ah-ha moments of as I, because as a kid, obviously I was very much so indoctrinated by it because everything, I was in church all the time. And then in my 20s, I kind of went away from it.

My mid-20s was when I became a bit of a reader and started reading a lot and I'm latching on to all these great secular books. But then I'm also going like, oh yeah, I've learned. I remember reading that. I know this lesson, I've learned this, but this is a secular book that came in, it's like, oh, duh. I know this lesson, you know, I've learned this but this is a secular but it came it's like oh You know like all these greatest minds these great authors that we all talk about in tau in the secular world Many of those great those all that great ideology philosophy Was rooted in some of the stuff that I was being taught when I was a kid

Yeah, question number two is from see Bitar 24. What mobility slash static stretches Do you recommend a BJJ athlete to do every day? Oh yeah, this is good, right? So for Brazilian Jiu Jitsu, the kind of mobility you're gonna need, first off you're gonna need a lot of hip mobility, lots and lots of hip mobility. So pigeon, 90-90 is really good. Deep squats are gonna be like sitting squats

are gonna be really good. You also want rotational mobility. You want lots of rotational mobility in the thoracic spine and then the lumbar spine because of the twisting that's involved. But really, I can't stress this enough. Like when you look at a really good jujitsu fighter and you want to find where they're flexible, it's their hips.

I mean, I know jujitsu guys. I know jujitsu guys with hamstrings that are not flexible whatsoever, but their hips, like they can, they can put their foot behind their head because of the position. Gets them out of every like situation. It's also involved when you're in the guard and the half guard and you're doing submissions and using legs and all these submissions So I would say hip mobility By far is one of the most important things as far as strength is concerned because then the next question typically

I was like what kind of strength am I looking for lots of core strength, especially static strength? Because if you're late, if you're fighting off your back your core core fatigue's are screwed, and then your hands. A grappler with strong hands is dangerous. They get a hold of you and it's like, you could grapple with someone that's half as strong as you, but if their hands are strong. Wouldn't you say that's one of the number one attributes for that?

Oh, you feel, you just feel like. And maintaining that work capacity. I told you guys that, I think I told you this before, that that was like a big, I connected those dots later on was all my farm and dairy work. And so when I would wrestle with my buddies that were wrestlers and stronger than me, like they definitely had better technique,

better wrestlers than I was, but I could just, I once I got ahold of you, like I wouldn't let go. They couldn't do anything. And so like, I didn't know that till later. Why? It was like, oh, that makes sense. I can fucking milk in 150 cows every day. Like, I got this vicious grip.

Watch out, I'ma milk you. Whoa. Next question is from L.A. Sub. I've run anabolic three times and keep seeing mad gains in strength and aesthetics. Do I have to switch programs? This is the, this is the number, this is one of the number one, uh, mistakes that people make with MAPS anabolic because what its greatest strength is

its greatest weakness. So MAPS anabolic for a lot of people, uh, just cause it's appropriate volume, good programming, the blah, blah, blah. It produces incredible visible change of the body, strength and muscle. People report, especially people who've been working out for a long time, man, MAPS Anabolic, I got gains like I've never had in my entire life. What they want to do is they want to keep hitting this button. They want to stay in MAPS Anabolic. The problem with MAPS Anabolic is it is somewhat limited in its variety of exercises.

It builds tons of muscle and strength and it's a great program. But if you always, always, always, always, always do MAPS Anabolic, you're not doing a lot of rotation, you're not doing a lot of lateral stuff, there's no unilateral work or very little. And so you can actually start to develop injury and problems. So for this person right here, yeah, you can run it two times or three times in a row but after that do performance or symmetry. You'll get better gains. I would say this is right here like this is the red line of it right so this is the max I would I

you've heard us probably talk about so because this puts this person at nine months okay nine months of running that type of programming and totally can get away with it, especially with younger people that don't already have issues. The older you get, probably the less times you can run this in a row, but you could easily do this if you're young and mobile and don't have any joint pain or anything like that. But around this time is when I would recommend appeal. So the kind of general rule that I tell clients or friends or people that are asking a question like this is like just one time a year run either symmetry or performance one time a

year and you can you can interrupt those and split in the middle is probably the best way to do it. Like two times of anabolic than that then two times that would probably be the best. But as long as you get a year get that every year, should do a good job of keeping you pretty balanced, doing multi planer stuff, unilateral work, rotational stuff, that I think is really good to keep your joints healthy and you moving optimally in different planes and protect you. I think that would be good advice, but I get it because this it gets addictive, you

know, our next question is from Mari Dav 2024. I often hear you say on the show that strength training is the best way to sculpt specific areas of the body. What are the best exercises for the inner thighs or sculpted thighs in general? Yeah, I'm glad they said the second part. So inner thighs, if you look at the musculature of the inner thighs, like a tiny muscle, you know, one or two muscles in the middle, they're really mainly used for stabilization.

Can you develop them? Yeah. Is it it gonna make a difference the way you look? No. The best exercises for thigh shaping are barbell squats, Bulgarian split stand squats, all your deadlifts. If you include the glutes, looking at hip thrust, that kind of stuff, lunges, that's gonna give you the best results. I never, almost never,

did inner thigh exercises with any of my clients. The only time I would was in a correctional way. Like if I needed to strengthen that kind of stability, if they couldn't adduct very well and I saw that they rotated too much. That's right, but it was never like, oh, we're gonna develop this. Those machines that exist in the gym, besides potential correctional exercise benefits, have like zero other benefit.

You're just a waste of time to do that. You're far better off doing all the exercises. I mean, single leg deadlifts, Bulgarian split squats, squats in general, stiff legged deadlifts, front squats, barbell back squats. Like, man, you just rotated through all of those and got strong, right? So the goal is to get strong in those lifts. That was what's going to make your legs look the best.

And the most sculpted inner thighs that you can have, doing a bunch of side plank leg raises or abductor-adductor machines or thigh master or any of these bullshits. Wow, thigh master is the top-selling fitness equipment of all time. I know. A spring. It's the simplicity of it, right? Simple, it's easy. And it targets the pain area.

Yeah. Women are like, inner thighs. And you feel it burn, you feel it burn in that area and it's like that does not mean you're gonna get the leg You will get the legs that you want by doing the things that the exercises that we just said and getting strong in those exercises That's right. Look big movers. If you like our show you got to come find us on Instagram. Justin is that mind pump Justin I'm at my pump to Stefano Adams at my 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, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com.

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