Mind Pump: Raw Fitness Truth - 262: Fitness Hacks That Build More Muscle & Save You Money

Episode Date: March 28, 2016

The fitness industry is dominated by misinformation and money-extracting products and programming that do little to help unsuspecting people reach their fitness goals. Sal, Adam & Justin continue to expose the fitness establishment for what it is and offer you practical advice that you can use to improve your fitness and health today. Please subscribe, rate and review this show! Learn more about Mind Pump at www.mindpumpmedia.com

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Saldas Defano, Adam Schaefer, and Justin Andrews. Two posts that get to me to lose followers. I did a post the other day. Probably political ones for sure. Oh, no, the political ones don't ever lose me followers. I actually gained some from that.

Really? Yeah, but that's because I'm pretty careful. Like, I don't go, I don't go like, I don't know. I don't know. I'm marijuana ones. Yeah, I post a marijuana one, I'll lose a couple of followers. Yeah.

Or I'll post like, I did the, who is the fitness establishment one, the one that looks like a, like a puppeteer holding the strings. By the way, you can find me on Instagram at Mind Pump Sal, and you can find Mind Pump at Mind Pump. You can find Justin at Mind Pump Justin and Adam. It's Mind Pump radio. It's Mind Pump radio. That's where you can find us on Instagram. But anyway, so I did a post with like,

it looks like, you know, a puppeteer holding strings and I talked about the fitness establishment. And I lost like, like five followers. Like all your supplements. All the supplements companies, they're like, fuck! Oh, your Herbalife people. He's really, yeah, he's really who we are.

Yeah, let's scramble. Anytime I talk shit about supplements, I always lose it. Cause you know, I mean, I notice, I, I mean, obviously where there's tons of ads constantly, I gain 100, I lose 100, it's just a vicious cycle. I notice on my page all the time. And I always notice the supplement ones, you know,

when they come on, you know, cause they're, you could tell by their name and then I click on their page and it's all supplement shit. So, and they see people, they see fitness people with a large following and they, that's the game, that's the hustle, right? The hustle is it. Somebody tag me, uh, some, I forgot to share this one with you guys. I haven't actually had chance to look it up. I want to look it up with you guys, it would be funny to do this. But, uh, this, like, uh, it was AmericanModels.com, AmericanModels.com.

They went on one of my pictures and they're just like, you know, we've been following you for a long time and you're exactly what we're looking at. This whole like, you know, it's really, like, yeah, dude. Can you show me your quarter turn, fill out an application on AmericanModelingSomething.com and we'll get back to you and talk about what we can do together and all this This blues deal

Having had chance to get on that They obviously haven't listened to you a listen to you on the show or be read your post to know that you're a loose camera Yeah, you will that's why too. I always know I'm like Yeah, the you know a year later in the fucking boardroom who signed this fucking model? He's a liability, But he had the look. Yeah. He's a fucking liability. I understand.

Yeah, I would take a company like, uh, you know, Jack Daniels or Trojan or something going out to me. I would say like, oh, okay, they like perfect. Yeah, I'm like, oh, they're totally, they totally read my shit. Trojan. Merrr. Trojan Magnum's. He's Adam.

Any white disaster. Big, big enough, even for Adam. Big enough. You know what, uh, talking about post, this leads me to something that I actually wanted to, I wanted to bring up and hear you guys just two cents on this. Somebody wrote this on your page, so I'll actually not too long ago. My page? Yeah, you, you, I can't remember which one. I know, obviously, you've been, even on fire lately with the controversy. So it was one of them dealing with studies.

And it was definitely one of the more controversial ones that you posted in the last week referring to something not being true or what would you just put out there recently? Was it the pre-workout one? Yeah, I think no, it was before the pre-workout one. It was something before that. What was it? Yeah, that one took some heat. That one did take some heat.

Matter of fact, the pre-workout one. Still going. Well, you have like 150 comments on it. People are religious about those pre-workouts. Which one was that one? Well, the one before the pre-workout one that you did that was crazy. I don't know.

It was maybe was it the stupani one? No. It wasn't that? No. Stop eating the same food every damn day. Oh, was that one, I think? Was it that one? I think it was that one.

But anyway, why would that be one? I think it was that one. Okay. But anyway, why would that be controversial? I don't know. Well, it was, it was, something he was referring to the science and somebody got on there was trying to debate with Sal that, you know, that mistake number one. That's true. Is, you know, okay, sure, that's the science now until, you know, later science disproves that also. That's the problem with until later science disproves that also.

That's the problem with all. I get that argument a lot. Right, okay, so this is what I wanted to talk about. And I was actually sharing that with Katrina last night, and I said, you know what? Like that just shows you how jaded everybody is. It's just very dismissive immediately. Like, oh yeah, so A-Gokes now are good.

Uh-huh, great, wait like five years. Right, so egg yolks now are good. Uh huh, great. Wait like five years. Right. So I was seeing about that like, wow, there's probably a lot of people that listen, that actually feel that way. They hear us talk about science and the things that we, and they're probably like, well, that's great. I also heard this other doctor say this, and I'm sure someone in six months

is going to disprove what these guys are saying. Well, here's the deal. Well, science is not religion. Let me, let me clarify. Okay. Um, religion consistently not religion. Let me clarify. Okay. Religion consistently seeks to prove itself right. Science consistently seeks to prove itself wrong. And this is a good fucking thing.

You want this. You want someone to come out with a theory or a position and then you want millions of scientists or however many scientists constantly trying to disprove it because it evolves, it changes, and eventually it leads to truer and truer and truer statements. And this is fucking great. Are they gonna make mistakes?

Of course it is. The process. Are you refining the process? Come on man, if it wasn't for freaking science, like, you know, we would still be smoking cigarettes because initial studies showed that cigarette smoke was fine. But you know what, it might come back. Oh, cigarettes were good for us.

Well, hey, it's not going to be the case. Well, hey, on that jackass. I'll tell you some, on that point, we know that nicotine by itself actually helps prevent Alzheimer's. So just, so there you go. I mean, smoking is not good for you, but nicotine can actually have some benefits. It's a component. It's a neutropic.

Uh-huh. But my point is that's, is, that's a good thing. And science does evolve, but I will say this. This is where I'm always going to air. I'm always going to go to this direction here. You know, organisms have been on Earth for millions of years, and humans have been on Earth for a long time. And we've evolved alongside our environment, alongside bacteria, alongside viruses, alongside plants that we eat

and animals that we hunt and kill and eat, and we've been cooking for, you know, or using fire for millions of years. So when you consider that, you can consider that, the evolutionary process is probably set us up to do pretty well in that type of an environment. So if a new scientific, if the study comes out that says chemical A is not dangerous, then I'm gonna place a little bit of money

that there might be some new science coming out that says chemical A might not be good later on. Once we learn how to study different things, but as far as eating natural foods, as far as living in your natural environment, as far as comparing, let's say, fats from a natural source, like, you know, an animal that lives in the wild or from a plant versus comparing some processed something that we now think is safe. The natural stuff has probably got a better chance of being good for you because there's

a definite point to that with environment because the environment is going to keep changing, you know, based off of like climate based off of population based off of like our own modulations. Yeah, exactly. The things that we invent or we cultivate and create and there's going to be like artificial components that we're going to introduce that, you know, even like the animal environment is going to change. So we have to pay attention to that. And guess what? We do have to consider that some things in science will evolve to better understand that relationship

and how that's going to affect us if we're eating it especially. So, you know, as far as like having that symbiotic relationship with bacteria, you know, we have to be able to, we still need to really fully understand that. So that's something too that we have to get better at. That's an emerging science. And there was a, when we, when germ theory was discovered, and we discovered that germs make us sick, and then it was like this rush to kill all germs, right? Everything had to be super clean kill everything antibiotics were perfectly safe and for many you know in the large sense it made a big difference in keeping humans alive longer you know we don't die from

infections like we used to we don't you know women give birth and they don't die at you know 50% rate like they did in the early days because of, you know, Just things being dirty. However, we're now learning that bacteria is also incredibly important for long-term health and Compromising that causes chronic illness. So it's it is a, you know, there is an evolving course here But if you went back and you looked at and said, okay, washing my hands with soap is a good thing, you know, using water is a good thing, but I'm going to take it to the 50 millionth degree and disinfect the fuck out of everything and take antibiotics out all the time. That's a bad thing. And if you use the, if you use the, what I'm talking about in terms of looking at your environment, how we evolve with it, at that point you

might have made the right decision. You might have looked at a product and said, okay, you know, washing my hands is fine, but I'm not going to buy this soap that has antibiotics in it, or I'm not going to, you know, create this ultra clean environment where my body can't develop an immune system type of deal. So that's kind of the mentality that I try to attach to things. And I also keep an open mind. I know you guys do too, like, we may be disproven. We may look, you know, 10 years from now, something may come out and show know you guys do too like we may be disproven. We may look you know 10 years from now Something may come out and show that what you know what we may have preached may be wrong I had a fucking massive paradigm shift just this last you know six months on Supplements on their true use and benefit and do they have a benefit you know for the most part

So I think I think you have to look at all those things and be okay with an open mind, but also look at the science. And that's the bottom line. Well, what do you think about this? And actually, that's perfect that you brought that up because I think a lot of the reason why people are so jaded over this is because so much of the studies that we have are, they're self-serving.

So many studies that come out, rarely ever is someone just doing science for the better of science. It's unfortunate, but that's, it's really, well, there's no money in that. Exactly. So most, most science that gets, that gets put out there to the general public

had ulterior motives to get, to be start in the first place. It's a company that has some sort of interest in the outcome of that study that decides, hey, we need to run a control, we need to run a study so that we can support this and we're going to sell more or whatever or, you know, people will not be afraid if we can show them that there's nothing to fear. And so they go in with those biased intentions already.

And then we come out with this study that, of course, of course, you went in with it with already with that mentality that you wanted to turn out that way. And then if it doesn't turn out the way you want, you may not even post it or make it public because you didn't go the way you wanted to turn out that way. And then if it doesn't turn out the way you want, you may not even post it or make it public because you didn't go the way you wanted to go. You find another way to do another study to show your theory is correct or that it benefits you in whatever it is you're selling.

So yeah, I personally enjoy the fact, love the fact that science is constantly correcting itself because you're getting closer to the truth. You're getting closer to real information that's going to, you know, and the results are more real as you continue. I would hate for science to be like, you know, here's your answer. We're not going to ever study this again. Let's move on to another subject because of course, we've just proved ourselves so many times, you know. Look, look at some of these, okay.

How many times when you were a kid, did your mom say, put on a jacket or are you gonna get sick, right? Don't get cold during your sick. Well, we know now that viruses cause illness, but we also know that viruses tend to be more potent during the cold times of year. So there's a reason why they said that, but we know the real cause of getting illness

and has nothing to do with the cold weather. It's the fact that you're probably more indoors, getting less sunlight, et cetera. to do with the cold weather. It's the fact that you're probably more indoors, getting less sunlight, etc. And so viruses are more prevalent. This is all important stuff to study and to learn so that we have the right information. And science can be wrong and correct itself. Look, cannabis, let's talk about marijuana for a second. Marijuana smoke has got a shit ton of carcinogens in it.

It's full of cancer causing agents. But yet they can't connect marijuana smoking to lung cancer. And trust me, they fucking tried. There's been lots of funding to try to connect. I ironically. You're not seeing infosima from chronic smokers. No, and they're trying as hard as they can. They've tried for decades to prove

that marijuana causes lung cancer. And on paper it should, but it doesn't. Now we know why. Why? Because cannabinoids, which are the active constituents and molecules and cannabis are anti-cancer. It gives you this kind of zero sum effect. You get these carcinogens, but then you get the anti-carcinogenic effects of cannabinoids boom.

You don't get lung cancer. A lot of times, we create our opinions based on, you know, simply looking at something, you know, we could look at exercise, exercise is another one. I could look at exercise, let's look at resistance training. While you're lifting weights, your blood pressure goes up, you're creating free radicals, you're creating damage in the body, you're stressing the body, oh, cortisol is going up. Heart rate. Heart rate.

Heart rate. Heart rate. Heart rate. Heart rate. Heart going up heart rate. All these different hermetic effects on your body. Right, so I'm looking at this and I would, I could easily say, don't lift weights. Like this is not good for you. You're gonna make your blood pressure go up. It's like that study I showed, you know, we were reading through that and like how they were just showing like exactly what you're saying.

Like they're showing like all these markers for, well, it causes inflammation. Is exercise really good for you? Right, you know, and they're not only- We could totally write an article like that, right? We could write an article that makes people think Is exercise really good for you? Right. You know, and they're not only- We could totally write an article like that, right? We could write an article that makes people think that exercise is bad for you, but-

Well, the same thing with- He's taking with- The same thing with the natural. I forget, I was listening to this podcast, but they're talking about natural insecticides that plants produce, right? And so these all provide us with all these great, or medic effects.

So that's something that you're introducing into your body that you become resilient to these things. As you go forward, makes you stronger, makes you, you know, you've got floor everything else like stronger. So it's just interesting because, you know, on a larger scale, it's very toxic, you know, and they produce it, but it's healthy for you

to introduce this diversity into your body. Well, just for me, it's interesting because a lot of the practices that the fitness industry promotes now are practices that they invented. Okay, let me give an example. The eating small meals throughout the day thing, that's supposed to be better for you. Well, they kind of invented that and humans that need six times a day, we just fucking didn't, we'd have refrigerators. And food was... Yeah, but let's stop yourself right there.

That was invented because of once again, a study coming out to show that every time you consume meal, every time you consume a meal, it creates a thermogenic effect inside your body. So we took that little bit of science right there that every time you consume a meal, it creates this thermogenic effect, creating a thermogenic in your body is it and turning it to burn more calories and turn Burn more fat. So therefore we can come forward and say eating multiple meals throughout the day is gonna be far more beneficial

It's more calories. Yes, so that's you add that into the window if we know it's false We know it's false, but there is still truth to it. It's manipulated truth. That's what's fucked up. And that's why people are so jaded. It is, but my point with that, for example, is humans have always ate for the vast majority of time on Earth. We've always ate when we had food, infrequently, infrequently. We didn't always, we rarely had food. Humans probably, we almost went extinct several times because of lack of food.

So now what is the science? We have the whims of the gods. Right. And now what is the science? This is also explains why because I get asked all the time about us being so pro intermittent fasting. This is why we're so pro intermittent fasting because we believe this is how we evolved. We totally did. And we know now we look, we look at the science now is now examining it and showing that going for certain periods without food. Way longer than what we used to say before.

Yeah, it kills cells that might potentially mutate, it improves neurogenesis, it regulates blood sugar better, there's a healthy benefit to fasting versus eating all the fucking time. In fact, eating all the time has been... Inevitantly. Yeah, and eating all the time super frequently has been connected to things like inflammation and altered gut flora. And so, you know, again, you're just going back to kind of how you're supposed to live and how you're supposed to be natural, you know, with your diet and

your exercise. So that's really what we're exploring. And we're also, I mean, that's why we have been exploring, like, upping our fats and, like, you know, did this really benefit us, you know, in the primal days, like, is this how we evolved to our brain size that we are today? And so we're looking into that. And so that's why, you know, you do see some, you know, protective effects of that as far as so that it really goes. And you also got to look at how humans on an individual basis can vary pretty dramatically. A healthy diet can look a lot different

from person to person. And that's the same thing with exercise. Some people are gonna respond very, very well to an exercise routine that's heavy into resistance training. Someone else might need to do a workout routine that's heavier into more meditative type exercise. You've got to look at the individual very- It depends on your stress levels.

It depends on your genes, your genetics. It depends on how you enjoy. I mean, imagine this. Imagine if I despised resistance training, but I forced myself to do it, every week, weekend, week out. I'm gonna get some negative effects from it because I'm doing something I fucking hate all the time.

You know what I'm saying? Like people need to consider that as well. So it's important I think that we look, you know, we definitely look to science for answers, but we also look to evolution. And if someone's telling you, hey, here's this new breakthrough package, whatever. And oh, here the science shows that,

there's some benefit to this. You gotta be skeptical, because it didn't exist before. So what's the benefit really coming from? And is the benefit long term, or do I just get a short-term benefit, and then does my body start to adapt? Yeah, you have to always sort of be able to interpret all this information and data and figure out

how it applies best to you as an individual. And that's one of the biggest things that we try and voice on the show is like, we are just presenting information that's available that maybe in contrast to what we've known as just common knowledge, which most of us have had a certain amount of common knowledge in terms of how we eat and how we train, but we're looking even further depth to like, well, is this really doing what it's saying it's doing? And now we're finding that there's a contrast there.

And maybe we should explore this. And so as we experiment with this and we seek further knowledge in this, you then as the listener need to interpret that into your own habits and rituals that you've established and see how that fits. Well, if you look at common knowledge and fitness, where did this common knowledge come from?

It came from and was promoted by companies that had a vested stake in marketing of this common knowledge. So they're gonna push whatever information is going to better increase their sales or make their products seem more, you know, more necessary to be used. And number two, a lot of the information, unfortunately, it comes from anabolicly enhanced athletes. And an anabolicly enhanced athlete has changed their body in a fundamental way, and they

simply respond differently than the rest of us. This is why frequency, for example, frequently training each muscle group is far more important for a natural athlete than a maybe for an athlete. That's anabolic. It's so important to have the transparency of that, which we don't get. That's the inherent problem for me is when these, you know, anabolicly enhanced athletes are, you know, fitness, gurus, then tout this formula for the masses to use, but they're not disclosing the fact that they're on a bunch of steroids.

And, you know, somewhere along the lines, it became common knowledge that you hit a muscle really hard once a week. For whatever, and here's the funny thing, it always revolves around the fucking week. It's like an arbitrary number, but of course it has to fit. I'll tell you where that came out. That came when the science came out about the importance of recovery. When we learned that it was so important to muscle to fully recover so it can reach

its full potential and strength, then we got so focused on hammer the shit out of it, but then you want to give it lots of plenty of rest so we can recover and rebuild and strengthen. Then you would hit it again. So that that mentality came from that. It came from I want to hammer it as hard as I can. Then I want to give it good enough rest. So it fully recovers. And then I'm going to hit it hard again like that. And when you hit a muscle, that fucking hard, sometimes you're sore for a week or you are. You are. And but you know, we know very well that recovery does not mean adaptation

necessarily. Just because your body's recovering from damage doesn't mean it's going to build. And the body for the most part does extremely well with frequency. Frequency of stimulation does very well. And again, if we go back to evolution, pretty sure cave people didn't fucking bust their ass once a week and then do nothing for the rest of the time. They were probably scrambling most of the time and sometimes it was more intense, other times it was less entrancing than they were hiding.

Hiding, yeah, sprinting hiding. Yeah, and like I said, the frequency works very well and we know the anabolic signal from resistance training lasts about 72 hours. So you take a client who's natural. And by the way, this works great on anabolic athletes as well. By the way, they just get away with training in a certain way. Because I mean that they'll do better.

I'm glad you said that, because I feel like all my peers and stuff like that, they straight away from all of our program because they're, oh, what the fuck? I got an anabolic. I got an anabolic. I don't need that. It's for natural guys.

No, dude, it works just as fucking good for us. No, if anything, it works better. It works better for us. Yeah, yeah, yeah. It works just as good for us. Yeah, but that frequent, that frequent, even more. That frequent stimulation is super effective

and it's been lost. Like people are, you know, Monday is Chester and Tuesday is back day and blah, blah, blah. Instead of training everything more frequently with maybe a little bit less intensity. And I mean, literally, I get, I'll take this fucking statement to the bank. Nine at a 10 times, someone trains their body more frequently with a little bit less intensity. They build way more muscle than they ever did. Well, it's just like anything. Like, it's this small little introductions of inflammatory or toxic agents.

So that's that horomatic effect that keep kind of bringing up because you see that too with like exactly what we're talking about adapting. So we're overcoming this stressor, this inflammatory thing that's a part of the process, but your body is so smart that it overcomes this. So it overcomes this. So when it overcomes it, you either build. So it builds muscle or it builds a process around it. So you become stronger. So when it gets introduced in a higher amount,

you're able to overcome it temporarily. So you got to use all your resources to do that. But the way that we train is we're always introducing this. Well, the place of big role too, when you talk about frequency of hitting some, for example, it just happened to me two days ago. Two days ago, I train legs, and I got after it probably a little more,

or not probably for sure a little more than I need to, because I'm sore as fuck today. And I've been squatting or doing legs every other day for quite some time now. And there's no way I could, today would be a day where I would normally get under and I'd squat and I would squat probably eight sets and I wouldn't go to failure and it would be a moderately light day that day. Well, I can I won't touch my legs today.

I probably won't touch them tomorrow because I'm that fucking sore. I'm sore to get up and down and I'm missing today. But had I had I got that that workout in, even if it's that moderate, that easy, what I'm doing, the stimulation, I'm doing the amount of volume that I'm creating for my legs, now I've come back again on Friday and do it again. You add that all up together, the amount of total volume in the week is way more that my legs would get if I'm hitting it more frequently with less intensity than if I had a hammer. That was the biggest paradigm shift for me ever. if I'm hitting it more frequently with less intensity, then if I had to hammer it. That was the biggest paradigm shift for me ever.

And I really didn't start to apply that until we all started hanging out a lot. And what propelled it for me was, you know, wanting to try and catch Sal with his legs. And I'm like, I train the fuck out of my leg. And that's how I would train with trance. Trance. Yeah, so hard that I could not train them for at least three or four days

because they would be so hammered. Maybe a light one, maybe two or three, but I had to give them enough rest just so it didn't hurt. Well, now it took a lot of practice, too. So don't even run. If you don't train like this, or if you've never trained like this

and you're a body parts split guy, it will take some discipline to pull yourself out of that mentality because I would do eight kill it. Yeah, I do eight sets of squats and I'd be like, I barely even have a pump sometimes. Sometimes my legs don't like, when I'm doing a heavy low rep

and only like eight to 10 sets, that's not even enough reps to get enough blood really pumping into those legs. And I don't feel this massive pump. So in my head, I'm more like, oh, this is a hell of a week ass workout. I need to go do more, any something, but disciplining myself, no, okay, I did enough, walk away.

And what helped me, and I told Sal this other day, was I started tracking just my total volume. And I set myself a volume goal every week. So, okay, I'm typically I would measure, figure out my volume, my volume was on average, you know, let's say 5,000 pounds a week on my legs. So I would just simply get 6,000 pounds, 6 to 8,000. This next, I'd be transitioning this next phase of pushing.

I would go 6 to 8,000 pounds of volume. Whether that meant I got it in two or three workouts or four workouts spread out over light intensity one day and only one day, it didn't matter as long as I, I hit that volume number and I was watching and I was just gaining, gaining. And the more I actually pulled off the intensity, the easier it was for me to press the volume up because I was okay. I felt like I'm more frequent. Yeah, more, I could do it way more frequently and not by the way. And it was so less taxi was so totally different scale than people are used to. Yeah. I mean, like if you look at that on paper,

but yeah, you're right. Like if you can do that and you can kind of draw it out like that, I think that would help a lot mentally. It's funny. They do studies on cardio and they'll find that, for example, you could do two hours of cardio at one time, you know, once a week, or you could do four days of 30 minutes of cardio. And the four days of 30 minutes of cardio is gonna be more effective. You're gonna burn more body fat, you're gonna preserve more muscle, and you're gonna get better health benefits from it.

Well, that brings me back to your supplement thing that you brought up, which I wanted you to share more about that. So eating 10 meals a day is good. About your paradigm being shattered. And because this is how I feel about supplements, we've never actually shared this before, so this will be new information for people

that's been listening to everything. So I, the way I've talked about how I have all these supplements in my house, I have a ton of everything you could possibly probably think of, right? Inside my house, now like I said, lots of this, these supplement bottles have lasted forever up there, because I really use them.

And the way I justify using any of my supplements, and I'm talking about creatine, BCA, glutamine, vitamin E, K, D, I mean, you name it, I've got it up there. Omega, stuff, caffeine, all that stuff, right? Oh, yeah, creatine, right? So I do not even I don't fuck with any of that until I've, I've actually put myself on a plan like, and I'm lifting consistently, I'm eating really good. And that is the last thing that I allow myself to even introduce because this is the way I look at it. If you were to take, like let's say a pre-workout, that, you know, there are all the different things

that are inside of a pre-workout, like the debate you got in with one of our buddies the other day, they're science supporting that it does benefit your body. Do Brad Shandomeeno asks to help you recover? Absolutely. Does caffeine stimulate you? Absolutely. Do all these things, do they affect it? Yes, the science proves that. But what we don't talk about is the comparison of how much it does benefit you in comparison

to other things that are going on in your lifestyle and diet. For example, they don't test that. Let's be honest. They don't test that. They don't test that. If you let's take Adam A sample, Adam B sample and this is scenario one. Adam A is dial nutritionally. He's not taking any supplements. He's working out every day. He's a great program design. And then you put him against Adam B who is actually dialed in nutritionally. You know, his program design is 90%,

it's not quite as good as Adam A. He misses days here and there and he's a little inconsistent on tracking things or whatever in comparison. Everything else exactly the same and then he adds in the supplement. I'm willing to put all my money on that. Adam A still exceeds Adam B

in all of his achievements, whether it be burning or fat or building muscle, because just the slightest bit of improving your program design or the slightest bit of change in your nutrition, getting that much closer to what your body is supposed to be being fed, will blow away any fucking supplement on the market. And it'll save you a shit ton of money.

Look, people spend hundreds of dollars a month on supplements. Let's say I go and buy fish oil. Like, oh, fish oil is good for me. But they complain about the price of whole foods. Yeah, I'm gonna go buy some fish oil. You could eat fish. And you know what? You're gonna get more than just fish oil in the fish

and you're gonna get a lot of benefits from it. Or I need to take vitamin K. Or you could eat lots of leafy greens. And you're gonna get other benefits from those. The way I'm starting to do it this way myself, and I've done this in the past, that this is kind of how I've viewed things for a while, but I'm really reaching a certain point with it.

And I'm, you know, look, to the listeners listening right now, we are also constantly evolving. This is a big evolution for me in particular, in which I look at my diet, and now I look at my diet, and I modify it based on my needs like I used to do with supplements.

Like if I need more D, then I'll eat more of this or I'll do more of that. If I need more K, then I'll do more of this. For example, when it came out to the pre-workout thing, you know, I stopped taking anything pre-workout. And now I have coffee and I have it with some coconut oil, a little bit of butter, so I get the MCTs, little bit of fats with caffeine, workout,

have a fucking amazing workout, post workout, I don't even have a shake anymore, I'll just eat some food. And guess what, I feel better, I'm saving money, and then getting more of the health benefits from the natural components of the assessment. You're not losing your gains, bro. I'm not losing gains, I feel fantastic.

You know, I get the caffeine from the coffee, but I also get the antioxidants from the coffee. And oh, the coffee cost me way fucking less. Yeah. Then my supplement did. And oh, post workouts that have a protein shake, I'm having food. Oh, and there's other things in the food

that are going to be good for me. Guess what? You can put all that money towards now, like up in the quality of your food. Up in the quality of your food. And learning, ladies and gentlemen, if you took those $100, $200 a month that you spend on supplements

and you spend that on learning program design, learning nutrition, hiring a trainer, maybe buying one of our programs like maps, you're gonna get way more bang for your buck than you ever will for many fucking supplement. You could even look, I'll tell you what, you could take $500, spend them on steroids, which we know for a fact work.

Or you could take $500, invest it on good programming, good nutrition. The good and programming nutrition will give you more benefits longer term than this steroids, well. Oh, that's far. That's the number one mistake anyone ever made. Everyone, anyone and everyone made,

including myself with anabolic steroids, was thinking that once you took that all the sudden Just muscle would just fault come on your body, you know saying like it was just every every super buff guy That's what he had to do to do that for sure and you know once you do that you're gonna be there too It was just about taking that risk of being the beans, you know able to stick a needle in your ass or be able to do that And then when you do you're like we're all dream about what? What the fuck this is this is fuck? This is not the same. It's not what everybody says it is.

Because if you don't do those other pieces, you see very, very minimal change. And most people as soon as they stop, go right back to where they were before. It's funny. I'll talk to people who are really into fitness, which there's a good chunk of our listeners who are really, really into fitness.

And these are the people that you, you that you used to have six meals a day, used to take pre-workout, intro workout, post workout supplements, used to have daytime and nighttime protein. I mean, they did the whole fucking thing, right? And a lot, there's a big percentage of people really into fitness that do that. It's not a small percentage, there's a decent percentage of people

that really do that. And then I'll tell them, hey, you should try eating fish twice a week. You should also have maybe one vegan day once a week to give you your gut flora more diversity. You should try, you know, underlating your macros, you know, go keto for a while, maybe throw some carbs a little later. Hey, you know, pre workout, you know, try some of this instead of taking supplements. Oh, you need more creatinine, you're diet.

Why don't you eat grass fed, you know, red meat, you know, a few days a week because you'll get more creatine that way? And you know what they tell me? Oh, that's too complicated. It's like, hold on a second. You're prepping six meals a day. You're spending $300 a supplements for your pre-workout, intro-workout, post-workout,

daytime protein night. It's actually not. It's actually less. It's actually less planning. And guess what, it's way more fun. Like, I get to go to the grocery store now, and I look at the wide variety of vegetables, and I say to myself, okay, I know beats contain this,

I know radishes contain this, and do you know what I'm gonna eat tomorrow? I'm gonna eat this, this, and this, to give myself these nutrients, and then tomorrow I'm gonna eat this, this, and this, and you know what I'm gonna do? On Saturday, I'm gonna have a vegan day, because I wanna have low protein,

I'm gonna resensitize my body to, you know, the protein that I do eat, so it's more efficient, and it's fucking to, the protein that I do eat so it's more efficient. And it's fucking fun, man. And I feel amazing doing it. That's the way you charge you. Hack your nutrition. Look at your nutrition like a frickin scientist

and look at your workouts like that. Program, like how many of you listening, look at your workouts and program it like a programmer would. That's how you should look at your workouts. Okay. What am I achieving with this week of working out? What is the goal? The goal is what form of adaptation? Okay. I'm trying to build maximal strength. That's what I'm focused on. Okay. Next week, I'm focusing on postural stability. The following week, I'm looking for maybe a

little more endurance. If you view your programs this way and spend your time doing it that way A you'll save money B you'll get way better results than you ever got before See your health will be amazing and D you'll become a much more educated Fitness consumer and all you know you add those all up and you're gonna blow away your your peers who are doing the whole You know falling for the bullshit that, you know, that are our industries. Well, I love to the branch, Shane, I mean, I said in the glutamine, you know, post workout thing and so important. I know people are listening right now going, like, whoa, yeah, but there's no way I need

that. And I feel a difference when I take that. I don't get ass sore and I recover faster than this. Then I'm like, that right there too is another thing that's been totally perpetuated by the fitness industry is how much you taint down your intensity? Yeah, how many you look at your actual workout? Yeah, more workout instead of a bitch, right? Well, that's just it.

It's literally, that is the exact, like, okay, like I told you earlier, I am so sore, we're in the probably five years ago, I'd be like, yes, workout accomplished. Where now, I'm like, fuck, that was stupid. That was too much. I could easily got away with doing two less sets of those walking lunges at the end, and I would have been, it's still probably sore enough. I did way more than I need to, and it totally hinders me from coming back today and doing it again.

Right, or look it at this way, like how many branch-shanomino acids are in a chicken breast or in a glass of milk? A lot. There's a lot. those are complete proteins, therefore they contain those branching amino acids already in there. So that's the other thing you want to consider. I'm taking these supplements, but wait a minute,

if I eat these foods, it's actually got a lot more of these supplements in it, and it's cheaper because it's not taking out process and synthesize and turning into this powder that I can, you know. Well, let me break down to how a study like that that people have seen that been excited about what would show and they would show something like this. So a week goes by and you and they they're studying group goes and is tracking, you know, let's say 50 students or whatever that that are all working out,

they're on the same program, whatever, it's some double blind study. And half of them get fed glutamine and then they're, half of them get fed their branching amino acid post workout and the other group doesn't get anything, right? And then they compare at the end of this month long study and they show that, well, guess what? The people that took the glutamine actually had a 15% more increase of muscle per week. And everyone goes like, holy shit, that's crazy. Well, when you look at the amount of muscle that they built in a week is so marginal and fractional as it is, and 15% of that is ridiculously low.

And then they are comparing it to somebody who probably didn't have anything. So there's so many moving parts in that study that don't even make sense. And even if it did, that's such a fraction. What's 15% of a half a pound of muscle that was built? It's water.

Yeah. How do you determine that? It's hardly anything. Well, here I'll give you an example. Creatine. Creatine is considered a Neutropic because it has been shown in studies to improve cognitive function. Hold it.

For vegans. Okay. Now, why would creatine improve cognitive function in vegans, but efficient? They don't eat meat. That's right, and it fails to show cognitive improvement in people who aren't vegan. So like me or you take creatine,

we're not gonna get really neutropic boost from it, but a vegan will. Again, supplementing for your needs. They're just not eating meat. And meat is where you get your creatine from. Your body synthesizes it from certain amino acids also, but you get it from meat. So, you know, would supplement it really,

supplementing it be necessary. And here's the thing, crete team, by the way, is probably the only supplement that will give you any kind of a legitimate benefit or boost. But I think you could even work your food around that if you wanted to do it. And what is the dosing on that? Is it what is it five, five to 10 a day?

They say five a day, but you probably would be less than that, like one or two grams a day. Well, I asked you that is because I know that you can get about three grams. And like a pound of meat. Yeah, and about a pound of meat. So if you're a big dude who's already, which is I eat that more than that.

Well, here's what I'm doing. So that's an excellent thing. I'm taking creatine on the days that I don't read me, which is the highest concentration of creatine. So that makes sense. So on vegan day or on fish day, even though fish contains some creatine, not nearly as much, I'll take a little bit of creatine. And that's just as I'm augmenting my program.

And you know, I'm at a very high level. That's another thing that goes, but I'm glad you said that because that's how I feel like I am with my supplements. Like when I feel I'm on that level and I have earned the right to put some supplements into my body, then I will. Otherwise, to me, I find myself, I find it stupid. I find it stupid for me to put something in my mouth that's going to benefit me and that's so, so marginal.

And there's other things that are simpler, free, that I could be adjusting or doing in my program or my diet that will affect me way more than that. Why am I wasting my money and even doing that to my body? Well, why don't I wait till I've got that all dialed and then hey, I'm perfect everywhere. I could use, here's the little bit of a competitive edge. I'll tell you what, while ago when I discovered that I didn't need to eat

six meals a day, I felt like these chains break off me, right? All of a sudden, I felt more free and things felt different. And I was like, man, I feel amazing that I don't have to be tied down to carrying food with me everywhere I go. It was a huge paradigm shift for me. Then fast forward to now. All of a sudden, I'm still tied to supplements.

I was still tied. There was still one chain left to that whole paradigm and I'm breaking that now and I'm not anti-supplement by any means. I think there's benefits to using them when you need them. But there was also, for me at least, I felt like they were necessary. Like, oh shit, if I don't have my workout,

my post workout protein, then I almost felt like that were necessary. Like, oh shit, if I don't have my workout, my post workout protein, then I almost felt like that workout would be negated in some way. And now that I'm breaking that, it's fucking freeing, man. It feels awesome to do that. It's funny, that post that I did on the pre-workout, where I said,

pre-workouts are crap. It was because of, it was the study that showed that, and we talked about it in a previous episode, how basically the benefits are coming from the caffeine is what I said and nothing else. So you could just drink coffee and you'd be fine. Well, a good friend of ours contacted me and, you know, he's like, hey, man, you guys, you really fucked up with that one, you know, so and so supplement company was going to call you and maybe work with with you But now they don't want to work with anymore and you know, you know, you know

My wrist-bond-getting line Get it line My wrist my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist-my wrist- which I think is just purely because someone said, oh, you got to listen to them and they have, or found out how popular they are. And that's the only reason. So they just assume that we would want that. Like, pro, if you listen to our episodes, you know we couldn't even sell anything. You know, if we're gonna sell anything, it's gonna be information.

We're gonna teach you how to better yourself through just through better information. Better, right now the main focus is on workout programming. Our programs are expertly programmed and the concepts are put in there and explained and there's videos and demos and that's we know we know that if somebody invests in that they're gonna get a lot for their money versus if we put together this you know supplement that even if we put together a good supplement it's not gonna give people the benefit that will focus too much on that anyway. Exactly.

And that's not to say we might, I don't know, who knows in the future. Yeah, I would say not necessarily true that we won because there is a, there is possibilities, but we've talked about there's a need for it. There is. There is. I mean, let's be honest. We all still buy supplements. We all use create to, but I would just, it needs to be something that aligns with our

values and it would be raw ingredients type stuff or things that don't have artificial sweeteners and dies, which it's nearly impossible to find a company that's all that. And we have to, all of us have to order different supplements from different companies because not all of them provide all the things that we're looking for. Well, one's good in this market versus the other and they don't do like a blanket across the board.

Yeah, and unfortunately, I can only think of honestly one company that relatively is in the same ballpark in terms of their mentality with ours. And that's, and listen, we have zero affiliation to this company. So I'm not plugging anybody. I'm just being honest. When I look at on it and their products and how they promote them and what they're, the stand for, that's really one company I can look at and say, okay, they're getting it. They're understanding the benefit of, you know, work out programming.

If you look at their site, they have lots of articles on nutrition and exercise. Their supplements are based on science and, you know, a lot of natural products and stuff like that. But they're the only, I mean, I can't think of really anyone else that's kind of going in that direction. It's like that big ship that you're talking about all the time, like steering that humongous ship. Like takes a long time to turn everybody else's, like some companies are trying to turn it, but it's very small.

Like you'll see like little introductions of like and more of a natural type product or an organic protein or something, you're like, ooh, yeah, great. But you got a long ways to go. Yeah, well, I think of it the same way, and I've brought it up multiple times on the show is what we saw how we see Coke.

Two years ago, they have the green soda out, but you don't see anything else. It's not like they're getting rid of the other ones off the shell. So it's not like, you know, they're like covering their ass by having it. So you see companies do it in their bets. There's a lot of sub-companies that are starting to add like, you know, O and organic piece or a piece

that doesn't have any artificial sweeteners or non-GMO. So you're seeing companies start to add that, but they still are providing, you know, a product that has a bunch of the other shit in there too. So it's, you know, we got a long ways to go before that ship gets even close to turning all the way, I think. I think we have a long road ahead of us.

Well, it's a good thing. Mine pump is not a big ass shit. We're fucking, we're a small speed, we're one of those speed boats that smuggles drugs from freaking this. South America, we can turn really fucking fast. And we can go underwater. Gun and bitches.

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