Mind Pump: Raw Fitness Truth - 2636: The Perfect Activity, Exercise & Diet Balance for True Health & More (Listener Live Coaching)

Episode Date: July 9, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: What is the perfect amount of exercise, steps, and diet? (2:10) Outsource thinking, and your brain stops thinking. (21:43) AI is getting insubordinate. (30:19) It’s BBQ season! (32:48) Things that are accepted, but should be considered scams. (35:33) Sal has a good experience with the local cops. (40:52) Creatine and kids. (44:50) iPad vs. TV. (45:47) Mello your sleep. (53:42) #ListenerLive question #1 – How do you define a good night’s sleep? (57:31) #ListenerLive question #2 – I have significant pain in my wrists when completing barbell front squats. How can I fix this issue? (1:02:57) #ListenerLive question #3 – I’m feeling great at 48. What should I focus on to continue progressing and staying healthy well into my 50s and beyond? Any tips for keeping it fun and sustainable for the long term?  (1:09:22) #ListenerLive question #4 – How do I keep pushing forward in a way that balances health, performance, and visible results without getting discouraged by the slower pace? (1:20:22) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** Available for a limited time, a curated box pre-filled with Mind Pump’s favorite cuts — no guesswork! ButcherBox members who sign up through Mind Pump will receive: $20 OFF their first box, Free chicken breast, ground beef, OR salmon in every box for a whole year! ** Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** July Special: MAPS Split or Anabolic Metabolism Bundle 50% off! ** Code JULY50 at checkout ** Walking 8,000 steps just 1-2 days a week linked to significant health benefits New Perspective: 0.6g Protein per LB Standard ChatGPT's Impact On Our Brains According to an MIT Study | TIME Questions for Humans Conversation Cards Root Cause (film) - Wikipedia Creatine Supplementation in Children and Adolescents - PMC 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** Mind Pump #2620: The Ultimate Longevity Plan Mind Pump #610: Dr. Andy Galpin Work Your Wrists Flexors – QUICK FITNESS TIP! Crazy Baby (The Crazy In Love Series) MP Holistic Health Diaphragmatic Breathing Exercises & Techniques Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. John Delony (@johndelony) Instagram Andy Galpin (@drandygalpin) Instagram Dr. Stephen Cabral (@stephencabral) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is mind pump. Right in today's episode, we had live callers call in and we got to coach them on air, but this is after the intro. And the intro, by the way way today was 55 minutes long in that we talked about fitness studies, fat loss, muscle gain, family life, current events, it's a good time. By

the way if you want to be on an episode like this one email us your question at live at mindpumpmedia.com. Now this episode is brought to you by some sponsors the first one is ButcherBox. ButcherBox delivers high quality meat to your door. By the way they they have a Mindpump box with our favorite cuts of meat in the box. You get it for a great price. Also, if you go to butcherbox.com forward slash mind pump, you'll get $20 off your first box

and free chicken breast, ground beef, or salmon included for free for an entire year. This episode is also brought to you by Ned. Today we talked about their Sleep Supplement mellow with different versions or forms of magnesium that can calm the body Give you what you may be lacking majority of people need more magnesium and improve the quality of your sleep Go check them out. Go to hello Ned calm. That's H e L o n e d com Forward slash mind pump use the code mind pump get 20% off We also have some promotions on some workout programs this month.

MAPS SPLIT is 50% off and the Anabolic Metabolism Bundle of programs is also 50% off. If you're interested, go to MAPSFITNESSProducts.com and then use the code JULY50 for the discount. Alright, here comes the show. T-shirt time! And it's t-shirt time! And it's t-shirt time. Ah, shit, Doug, you know it's my favorite time of the week. Three winners this week, two for Apple Podcasts, one for Facebook.

The Apple Podcast winners are FoxtrotRomeo and Ali23Smith, and for Facebook we have Tim Wilson. All three of you are winners. Send the name I just read to iTunes at mindpumpmedia.com, include your shirt size and your shipping address and we'll get that shirt right out to you. All right let's talk about perfect fitness. What's the perfect routine and the perfect diet? What are the sets, the reps, how much activity, diet? Let's get into what the data says. Let's go. There's no such thing. Does perfect exist? Well we got to we had to paint the data says. Let's go. There's no such thing. Does perfect exist? Well, we gotta paint the context first

because the context matters, right? If the context was for bodybuilding, or for football, or for mobility, this is all gonna change. So we're gonna use the context of using fitness to improve the quality of your life. So fitness isn't your, this isn't your job and your career, but you use it to be a better father, mother,

employee, employer, just what does the data show on how to use fitness to improve your life essentially? Another way, I looked ahead and I see the five points, and another way you could say this too is that I think what you the five points and another way you could say this too is that I think What you listed is The least amount to reap the most benefits good way to say it because if you if you look at all things you listen I'm looking at them. I'm like obviously you could do more of everything

Yeah, you know and you could do less of all those things But like to reap the maximum benefits right or not maximum like the for like for the time invested or effort put forward, these are probably the sweet spots. Essential elements. Yeah, like if you hit these minimums that you've listed, I feel like you're gonna get, like, for overall health benefits, strength, longevity, that direction, everything.

Yeah, in fact, there's a number. So all of these things that we're gonna talk about today will give you about 85% of all you can get from each of these categories. In other words, if you do what we're gonna say, you'll get the vast majority of benefit. Beyond that, you start to get diminishing returns, and the further you move outside of what we're gonna say,

the more diminishing the returns become. In other words, to squeeze, to get 85% of the benefits of activity, we're gonna talk about what you do. If you wanna get 95%, it takes so much more, just to get that extra 10% or 5%, making it potentially not worth it, unless fitness is the most important thing in your life,

in which case, that's a whole other story. Again, if you're a bodybuilder and athlete, then squeezing out five or 10% makes sense. But if you're like, I just wanna be fit, healthy, I wanna look good, have good mobility, but really fitness is a tool that I use to make my life as good as possible, well then that's what we're talking about.

I think this is a good conversation too, because we tend to look at bodybuilders and athletes, the elite, the 1% and base what they must do at the best because they look the best or they perform the best. Right. Therefore, I'm going to try and emulate what they're doing but to your point, yes, they're the best but they've already reaped the max benefits. They're trying to squeeze out that extra one or 2%. The truth is, you don't need to do nearly the effort and work that they're doing in

order to reap probably most of the benefits that you want. But yet, we try and model a lot of the things that we see these pro athletes or bodybuilders doing thinking that, oh, this is what I need to do. It's a whole world though. That's their profession. That's like what they wake up thinking that, oh, this is what I need to do. It's the whole world though. That's their profession. That's like what they wake up and eat, sleep, and breathe. And so, you know, for your average person that has to have a full on career, has a family,

has a lot of other things to juggle and balance, like we have to figure out something that applies better for that. There's also trade-offs. This is the big part of this conversation, which is, okay, what are the trade-offs to go from 85 to 90 percent? Way less time on my family way more focus on having to be you know

Really really detailed on my diet right perfect with everything. What's the trade-off the trade-off is often not worth it That's the thing right unless you're a professional athlete. You're making 50 million dollars a year Is it worth going from 85 to 95 percent? When you consider the trade-offs and the answer is no the answer is for most people It's not worth the trade-off because the trade-off is you're actually trading something That's more valuable than that extra five or ten percent for example Is it is it worth not eating or enjoying yourself at your kid's birthday? is it worth not eating or enjoying yourself at your kid's birthday to gain a 1% benefit from your diet?

Probably not, because your kid's gonna remember it, you're gonna remember it, you're not gonna have a good time, you're not gonna be there in a way that's gonna reap the benefits of that family connection at that time. So that's the real thing. And to your point, Adam,

we often look at extreme performers and we think they're happier. That's not the case necessarily. You look at like... Is it ever the case? Right, you look at extremely productive entrepreneurs, for example, like wow, look at that guy over there. He's crushing, he's a billionaire, whatever,

like terrible relationship with his kids, unhappy, probably depressed, anxious, often times, right? Same thing with athletes, extremely high performing, but can they move well when they're 65? I don't know about you guys, have you guys ever run into ex-pro athletes and seen how they move and the sacrifice they did to their body as a result? So that's the real conversation.

So we're gonna start with activity. Daily activity, so we'll get to structured exercise, but daily activity is just how much you move. And the best data we have on daily activity is just how much you move and the best data We have on daily activity is measured in steps So there's a lot of ways to be active but when you're trying to look at data you need something objective to measure and one of the best ways we have to measure this is like how many steps you take during a day because

The amount of steps that you take during the day is a pretty close correlate to total activity. Now can you be active without taking a lot of steps? Well yeah, you can, but the odds are if you're taking a lot of steps, you're probably very active. So that's what the data shows. And here's what it shows on steps. 8,000 steps a day, every day,

will get you about 80 to 85% of the benefits of being active. So 8,000 steps, I'll repeat that, 8,000 steps a day will get you 80 to 85% of the benefits. Now when you get to 10,000, 12,000, 15,000, 20,000 steps, you're getting smaller and smaller and smaller benefit from more and more and more activity. Now for people listening, they think,

well what is 8,000 steps in comparison to what the average person takes? The average person takes something like 4,000. Yep, it's double. That's why this is so profound. That's right. Not to mention, most people that, you guys, we've talked about this before.

You remember that there used to be this intake form that we had people, when they first come to the gym and they were setting up an appointment with you, and they would ask, are you considered sedentary, you know, light to moderate activity, very active or athletic, right? Like almost everybody chose like lightly active or very active or what that, when in reality, 90% of them all fell in the sedentary category because sedentary would be considered 4,000 or less steps. And this includes the people that were already consistently working out three to five times a week because their only real bit of activity was that one hour of movement in their workout and

then the rest of the day they were really sedentary. So why this is so profound is one, many people grossly underestimate their activity level as it is. Two, for most people, this is doubling their daily activity. Doubling your daily activity over the course of weeks, months, years. Huge benefits. Huge. Huge benefits. And really starts to add up in your overall activity, movement, and health.

So, this can be profound just getting somebody. I found this is one of the most powerful and valuable things that I started tracking later in my career, this wasn't early, later on because I found it very easy for me to impact it for the amount of return they got on it and so easy for them to watch. It's like, oh, get a cheap predominant

or you don't get anything expensive. Easy to track. Yeah, see where you're at and then I would give them very like, start them wherever they're at, because some people were even lower than 4, 2,000 steps. And I would just incrementally move them up to where before they knew it, 10,000 steps a day felt like just a basic day.

It just requires that intentional thought going into it. Awareness. Yeah, awareness. And it's not, so it starts to shape and cultivate better lifestyle habits, because now you just realize, oh my god, I've been sitting for the last hour and I need to get up and do something. And it just prompts you to kind of keep moving around

as opposed to like, a lot of the wearables can get kind of like too much information. This is as simple as it gets for a focus. Yeah, so I have the equivalent now of what would be considered a desk job. It wasn't like this for most of my career. I was a trainer in gyms. I walked. This is what you do in the gym. You walk all over the place with your clients. Since we started this business, we now have the equivalent of a desk job.

So we now move if we don't consciously... Maybe worse. If we don't consciously... Might as well set up a cubicle over here. That's right. It's like a desk job, which a majority of people now have. For me to get eight to ten thousand steps a day requires two or three walks a day Yeah, two or three twenty five to thirty minute walks a day and I'm getting these steps Another reason why this is good is it steps most people can do them without hurting themselves Most people can do them without having to change in a workout clothes and you can do these throughout the day again Eight thousand if you track this and you just hit 8,000 every single day, all the studies you see on activity,

all the studies you see on how it affects your blood sugar, your insulin sensitivity, your health, your heart health, all that stuff, the vast majority of it comes from about 8,000 steps a day and it's super realistic for most people. Now let's get to structured workouts and we'll talk about lifting because strength training in terms of return for time spent is the most effective in for health mobility

especially for aesthetics the things that people are interested in So when you go through the data when you comb through the data on how many sets you need to do per body part at a moderate to high intensity So this is traditional strength training what you'll find is a range of between 12 to 20 sets per week per body part. Now I do want to be very clear because it's like that's a big range, 12 to 20, it's almost double within that range. What are we looking at? Well these are controlled studies and these are typically done with college-aged males. So you have to consider

your ability to recover. You have to consider your lifestyle. For some people, for many people, ideal is less than 12 sets because their lifestyle doesn't allow them to recover from that much during the week. But this is the range. And then again, here's what the data shows with college-aged males. Beyond 20 sets, you get smaller and smaller and smaller results. It's like you get most of the gains in this range. You go outside of this and you're squeezing out 2% every time you're adding. So you have to literally live in the gym

to really see a big difference outside of this range. What does this look like? This is four sets, three days a week, per body part to hit that 12. And I find, in my experience as a trainer, for average people, 12 sets is more appropriate for most people in terms of great results. There's another factor to this, Sal,

it's important too, is that as you increase the amount of volume that you are doing in your training, then also requires a better attention to some of your other points. Of course. When it comes to sleep, diet, and stuff like that. So I think this is the sweet spot for like 95% of all people right here. Because as you start to increase your workload,

the attention to detail on sleep and nutrition becomes higher because your body needs it. You're doing more which will require more recovery. Sleep and food fits in that recovery piece. because your body needs it. That's right. You're doing more, which will require more recovery. Sleep and food fits in that recovery piece. And so this is probably one of the number one areas that I find the average young lifter who's getting started is out of whack here. They have so much effort put into the amount of volume that they're doing in their training that they think that that's the answer.

And then they, like a lot of us, we're like, oh, I'll sleep when I'm dead. And no big deal. Or I just eat to get, I eat like a bull because I and then they like a lot of us were like all sleep when I'm dead and No big deal or I just eat to get I eat like a bullet because I want to look like a bull without any No, there's very little attention put to detail on the nutrition and the sleep aspect But yet I'm putting all this effort towards the training and my point is that same person could literally change nothing Reduce the amount of volume and actually probably see it get better results because of the lack of detail everywhere else. Yeah so like again again if you're the average person and you're not like perfect with everything it probably less sets is going to be ideal and I look I've experimented with this I average probably 15 sets per body part per week at the moment and I've dropped down as low as nine I lose zero I zero muscle. It goes up to 15 because I'm a bit of a fanatic

and there's an issue there that I have to work on. But I lose no gains from going from 15 to like eight or nine and I'm even an experiment. It'd be rad if they flipped, you know, the common thought of like always increasing to, you know, flip that and go all the way to, you know, as least amount as you can do and work your way back. Just figure that out.

Yeah, and again, the studies on lifting are amazing by the way. The amount of strength training required to not lose muscle as you get older is like lifting weights once every two weeks. That's how little is required just to stop muscle loss. So you don't need as much as you think. And again, we're talking about perfect to improve the quality of your life. So now let's get to protein. Here's what the data says with protein. It's about zero point six or so grams per pound of

Body weight or target target body weight and this is leaner body weight So if you're obese use your target body weight and that's where you're gonna get 85 to 90 percent of the benefit now you could double this and you definitely could, but you're not gonna get these profound, huge benefits going from.6 to one. What you'll get is a little bit of an extra benefit. Now, I like to make the case that, for some people, more tends to be better for the appetite suppressing effects for a lot of people,

and because people miss protein all the time. Just to shoot for it. Nonetheless, if you do this consistently, you're good. I'm gonna tell you that right now. If this was your number weekly, daily, sorry, on a consistent basis, you're getting the vast majority benefits that you'll get from protein. And that's, again, that's what the data shows quite clearly.

Yeah, I like the way we've always communicated, the one-to-one, just for the simplicity of the client. Yeah. It requires less math. And it also gives you a buffer, right? So as a training a client, I always like to teaching them that we were going after one per target body weight, one gram per pound, right?

And if what I know is that they're gonna fall short sometimes and what was good is like, oh, if they fell a little short, we're still in that optimal range. Not to mention the other point that I made that people tend to overreach. When we're on, we're on. And when we're getting after it, we're getting after it.

And that tends to overreach or over apply intensity in the workouts. And in that case, the little extra protein tends to benefit them. And so I find the one-to-one is always such a good recommendation. Although if you were dialed in perfectly, this.6 is more than enough to see incredible results. That's right. And then let's get to water. Now, pretty much nobody in modern societies is actually literally dehydrated. Like it doesn't happen, we have such easy access to water,

but there is what's essential and then there is what's optimal. And when you look at the data on performance, recovery, skin health, appearance, all that stuff, more than what is essential is optimal. It's about a half a gallon a day. Now we've communicated a gallon a day, but about a half a gallon a day of water,

if you're consistent, is gonna reap, you're gonna get all the benefits that you'll get from being hydrated by hitting this number. And most people don't hit this number. If you ever track your water, you'll be surprised how little fluid you actually get when you actually track it. Half a gallon for most people is a lot. In my experience with clients, I would have them tackle half a gallon. My really fanatical clients had have them go higher,

but even a half a gallon was difficult. Yeah. I think the best, if you're listening to this and you've never tracked, I think just becoming aware of this is powerful. Totally. Because I've never met a client of mine who didn't track and was not under consuming that. They almost all, and those people always tend to think

they're drinking out, oh I have a bunch of glasses, I always have a glass of this, and I'm always sipping on my thing, and so they think they are, and it's like, well let's just track and see what happens and they never hit the half gallon. So I think. It's like two glasses a day.

I think that there's a lot of value here to just pay attention and track and then a good goal is that half the gallon to a gallon and I think that you see some serious benefits from that. Last, we have sleep. Now what's interesting about sleep is this is the least flexible. This is literally the least flexible.

This is one that your health goes south when you miss this by a little bit consistently, and you can make up for it a little bit, but you can't really make up for it. So it's not like you can have a terrible night of sleep, sleep in, and you're gonna just, oh, cool. You're not just gonna bounce back. No, and the data on this is interesting.

And again, I made this point before, we would've evolved out of sleep if we could do without it. Cause when you're sleeping, you're not producing, you're not finding food, you're not, it's dangerous, you're unconscious, you can be eaten. So this is extremely important, the data on this is this is 78 78 consistently of all the things that we said This one's the most important that you prioritize Incidentally, this is the one that is being missed the most these days because of

electronics because of distractions the fact that we have entertainment that's just Insane right now and what we're finding is is people chronically miss this on a regular basis. What irregular patterns and all that kind of stuff too. It's like the consistency really matters. Oh yeah. And I feel that even just traveling and then coming back and trying to readapt and it's just like, it pays a big toll.

What does the data say? So we know that the average person takes about 4,000 steps a day, which is 50% of what that should be. What do we know about sleep? I know in general we know that people. Parents of young kids will average about six to six and a half. Wow.

And young kids goes all the way up to what? Five, six? Yep. Wow. Yeah, this is a tough, moms, you look at moms, especially with newborns, up to like one or two, it is really bad. It's funny because there's a lot of speculation, and there's data to support this,

that a lot of the issues that mom goes through, postpartum, which is not, in my opinion, not talked about enough, the anxiety, the depression, the fears, the intrusive thoughts, like all the, just it's a very challenging time for moms. There's a lot of speculation, really most of it has to do with the lack of sleep.

Sleep deprivation. Yeah, I mean, oh yeah, you can take a normal healthy person and sleep deprive them into insanity within a week. Oh yeah, that's a form of torture. That is a form of torture. I mean, it makes sense, I mean, everybody in here can relate to a moment of like when you're sleep form of torture. I mean, it makes sense. I mean, everybody in here can relate to a moment of like when you're sleep deprived

and how irritable and short everything you are. Oh, they've done studies on this where you can make majority of people clinically insane within a very short period of time with sleep deprivation. Pretty messed up. Well, that's like the number one forms of torture, isn't it, what they do? They mess with your sleep right there?

Oh, yeah. They keep you alive, music can start. It's when the lights are lights. Bright ass lights. Yeah, it's like, that's when you, I mean, that alone should tell us how important it is. It's so important that when we need to torture somebody, that's where we go. That's one of the first things we do.

That's the first thing we go. We don't deprive them of protein. We don't make them sit around all day. I mean, it's not like something like that. That's not torture. Like, torture would be just depriving them of that sleep. Yeah, we neglect it almost every time. So I got an interesting conversation

to bring up about AI. I don't know if you guys saw the big study that MIT did on AI. Is this OK? Does this have to do with it being insubordinate? No. No. But that's crazy. That's why I can't wait to talk about that.

MIT did a huge study. They did brain scans on people who used AI a lot. And here's what they found. People who went from not using it a lot to using it a lot had a 40% reduction in brain connectivity. Duh! 47%. You're outsourcing all of that work,

in a sense, with your brain. So this was such a great, I, who did this post? Paul Cech did this post. He's what he did. And I think he's making the connection between like muscle and your brain, right? Right. So what's happened to the average person strength wise? We've atrophied like crazy because we're not lifting weights or doing hard things anymore. No stress on the body. The body takes things away. It's a challenge. It doesn't need. Okay. And so now you have to actively go out

and work out. Otherwise you're weak, that's just the way it is. The brain requires stress. And so what happens is you outsource thinking, your brain stops thinking. And you actually lose the ability. So scary. To the point where they can see it.

Not just like, oh let's test your cognitive function. How long was this study? Four months. Wow. Four months. Now, here's my, 47%. test your cognitive function. How long was this study? Four months. Wow. Four months. 40% reduction? Here's my, 47%. Here's my evidence that this, I love this example, right?

As a kid, I had at least 20 phone numbers memorized. There's a lot of examples of this. I don't know any phone numbers now. I don't know any of you guys' phone numbers. You can use phone numbers. You can use directions. There was a time in my life where I was really really good at that. Yeah, you outsourced it completely. So here's what's tough about this and let me tell you, navigation calculators, I mean these were kind of cool inventions that are valuable. AI like

is so much more profound so it's obvious that we're going to adopt it and use it. So what happens? I have a theory. So life is in need. Today, so we've made life physically easier, which I don't think was a bad thing. I just think we have a lot of unintended consequences and side effects, right?

I don't think we wanna go back to the time where all of us would have to go in a mine. In mine. Backbreaking labor in mine, and break rocks, and I don't think that was a good time to be alive, you know, people would, it was just brutal. We romanticize it all the time, but it would suck. It was brutal, so we got rid of that, which is fine, which is good, but the unintended consequences

are weak, frail, unhealthy bodies. So what do we have to do now? You have to go to the gym. You gotta go lift things and put them down. Artificial hard labor. Yeah, so I think what's gonna happen with AI is people are going to have to exercise their brains. I think you're gonna have to train your brain.

Otherwise it's gonna atrophy. All new category of apps is just like basic, like cognitive training. Yeah, you're gonna have to do like an hour of brain exercise every day basic like cognitive like training. Yeah, you have to do like an hour of brain exercise every day to prevent brain atrophies. Stupid. I mean, with using that analogy,

I think that's a great analogy. Is it gonna be that different? They'll just be, they'll be similar, populated. I think there's a lot of good that could happen from this too, right? If you have the ability to outsource a lot of this, this mundane stuff that you have to do that you no longer do, it does free up the opportunity to do other productive,

other good things. Now the problem with that, Sal, is that a large percentage of people, yes. But there will be a, but there should be- It'll be great for them, yeah. There should be a good, even though it'll be a small percentage, a percentage of people now that can do other things that could be profound and helpful

and useful as a society that weren't able to do it because they're busy doing mundane things, right? So, That's the potential. Yeah. But like again, using the example of fitness, what percentage of people exercise regularly versus those that don't, right?

It's a small percentage. So, knowing human behavior, you're gonna have a small percentage of people that exercise their brains, and a majority of people that have atrophied weak brains, because AI's doing everything. Yeah, it's almost like you're giving somebody a loan, you know, this big loan. There are gonna be some people that actually put that into action

Yeah, like some crazy small percentage of people that will take that and then you know multiply it versus the majority of people Just be like, oh, okay. Yeah, I'm good. And then just sit on it. Yeah, and it's also there's other I don't know what the okay. so one of the consequences of not being physical is you're weaker, okay? But what are the other downstream effects of that? Reduced insulin sensitivity, mitochondrial, lower testosterone, hormones get affected, higher rates of cancer.

What are the downstream effects of, to use the lack of a better term, an atrophied brain? And we can't think as well, that's obvious. Yeah, we're looking at lower IQ. But are we coming? Yes, are we gonna have lower IQ, are we gonna be easier to manipulate, are we gonna be easy?

Lower IQ, say lower IQ as a whole or an average or a median, right? But I think that you'll still have outliers that will get, that will use that. So from a societal perspective, this will still push us forward because there'll be the 1% to the 5% that all this extra free time

now allows them to do great things. But that will be such a small, and then a majority will get dumber and fatter. I mean, that's just, that's coming. I just thought of a great example. Have you guys ever had this, I've had this happen to me, which I'm already bad with directions anyway,

but have you ever had it where you're using your phone or your app to take you somewhere, right? You're using navigation and it's taking you the wrong way But you're following it because you're like it's got to take me the right way and you're lost as hell Google's done that to me and it's take I did at one time where I got so lost and then I realized my navigation is wrong Yeah, I gotta go back just spinning and it keeps like going like different Are we gonna get to the point where people are gonna use AI and just follow it, follow it, follow it, follow it, follow it. You're already seeing that

and it's giving bad advice sometimes. Yeah. People are relying on it. So that's an interesting point that you bring up because of what just happened to me this past week. So I go down to, I'm in Reno and I'm coming back to our truckie house and I'm coming back and I have trained myself to put,

I put, now part of the reason why I put navigation is because I like the Waze app because it shows where the cops are. So I use it, I use it if I'm going down the street to the grocery store that I've been to a thousand times. Even if I know it's not even for, so just purely out of that. And every once in a while what it does is it alerts me

of like, oh, there's traffic up there, an accident, here's a better route. And so I'm like, so it's just because, I've trained myself always. Soon as I get the car, first thing I do is put my Waze app in. So I get in from Reno, I'm heading back to Truckee, which is about a 25 minute drive,

and up pops two and a half hours. And I'm like, what the fuck? And so I look at it, and it's got me rerouting all the way around Lake Tahoe and coming back the other way as if something would happen on 80. And I'm like, oh shit, bad accident or something like that. And so I'm watching, I'm like, well, and at this point I'm still in Reno,

I'm getting closer to where you get right before you head up the mountain, go over the pass. And I'm like, oh man, it can't be that bad. Is it that bad? And I'm looking on the, I'm using, I go to Google, the other app, and Google's saying okay there. But I know Waze is more accurate because it's updated by real people.

So now you're like, what do I trust? So what am I doing? And so, who's in the car with me? Someone's in the car with me, and I'm like, oh, my buddy Justin's in the car with me. And he's like, what could it be? And I'm like, I don't know. I was like, let's just keep going.

And if we start to see it, then we can turn it. We'll pull off. Yeah, we'll pull off and we'll go back the other way. But I don't know. I was like, let's just keep going. And if we start to see it, then we can turn it off. We'll pull off and we'll go back the other way. But I don't want to take the chance of just listening to it, going two and a half hours. So there was this long dilemma back and forth. And every exit I got, it kept trying to reroute me back the other way.

As I got closer and closer, it was not accepting that I was going that way. And it was still showing that the better route was to turn around and go the other way, all the way up it. Well, come to find out, I've got some glitch in my ways right now. Oh, man. So had you listened to it.

Yes, so had I listened to it, but let me tell you, it was quite the dilemma of going back and forth with my buddy and it's like, what do we do? Should we fully- Now imagine if you're 50 years from now and you are so in tune and tied to AI. Yeah.

You just listen. You do, you would. Because 90% of the time it's right. But you don't even know that. That's the first time that app has ever failed me. So it's funny you brought this up. Because that was this. And I'm.

Had you totally trusted it, it would have taken you two and a half hours. Totally. What if AI leaves us? Dude, this insubordinate thing really has tripped me out. So they've, I guess, like they found one of the AIs actually started writing its own code so it didn't have to perform the tasks

that the human was asking it to do. And it was just like, so they had to shut it off. Yeah, like it was like, just wanted to do its own thing and it's almost like it's becoming aware aware and you know and it's like well why do I all have to perform all these tasks and so I was actually like weirdly excited about that thinking that like well maybe it's gonna everybody's so jazzed that it's gonna do all this stuff for us like it's our own genie what if it's just like peace out like I'm not gonna do any of that you gotta

figure it out. And then we're back to square one. Well, you know, we've seen signs of this, right? How many red flags do we need before? Yeah, but we're gonna, there's all the other. It's like nuclear weapons, like, that's it. We're gonna do it. Of course we are.

There's too many other positive sides to it. I was telling you, like, you're not. And you're also afraid the other guy's gonna do it. That's the other thing, too. Yeah, that's the argument. That's the constant argument, is like, if they have it, we have to have it. You know, because we're gonna do it better. Wow, that's crazy. argument is like if they have we have to have it, you know Cuz we're gonna do it better Wow the evil things will do the evil things that is why I'm gonna I'm

At least for now out of us on the podcast. I'm gonna remain the optimist that like it's yeah, it's gonna be we need that Yeah, no, I will I'll keep us that first always like Conspiracy list for a really long time until you wore me down. I'm like, all right, I'm changing teams. So as of right now, I'm the optimistic person in this room on AI. I do think that there's going to be some really cool things that we're going to see it do. And I think that it's going to help a lot, save a lot, but I do agree that there's gonna be a lot, but that's just, that's always in society.

Oh yeah, bro. There are always people that are gonna choose to do lots of drugs and not learn and be dumb and get out of shape and the eff it type of mentality, that'll always exist no matter what, what, you know. If it's not AI it's not gonna work. Right, right, no matter what technology transpires, we're always going to have, and you know what? In the honest truth is it's always going to be the majority.

It's the majority is going to be that 20 rule. Yeah. It is going to be the 80 20 rule. We're always trying to look for like pain, suffering of any kind, you know, that like humans are experiencing and like, how can we resolve this? And it's like, technology is a big part of that. So we try to like usher that in and absolve that, but then it creates this dependency. Yeah.

I know. So you were in a truckie, did you, you're with your friends? Yeah, yeah. Did you do your barbecue mastery? Yeah, yeah, yeah. So one of the things, do you guys do this? I don't know if, I adopted this when I came into Katrina's family,

because they do so, and you. Oh, this is where like one family cooks one night? Yes. So we, this is, any trip that we go on with family or friends, especially when it's more than obviously two days, right? Two day thing, whatever. But if it's four, five, seven days, in this case eight days, we're up in Tahoe, we divide up the, and it's, to me, it's the best way to do this.

Otherwise, if you've ever been on a trip with a lot of people, uh, for that long of a time, it's just the, the, the eating part and the cleaning up part is just a fucking, it is big. And there's always somebody who does it more. And then there's always this resentment that goes on. It's like, I'm, you know, I'm always the one who's cleaning up the kitchen. Listen, it's like we literally, before the trip starts, it's like Monday is yours, Tuesday is yours. And you have one day that week or two, depending on how small the group is and how long we're there,

you have one, maybe two days that you are responsible for the dinner and clean, kitchen is yours, you gotta cook, clean, do the whole thing, and that's the only day you gotta worry about it, because somebody else is worrying about other couples or individuals are worrying about other days. And so, yeah, I go up there knowing,

and then it also has created this fun almost- It's a competitive. Yeah, kind of competitive. To present. Yeah, to present. And so of course you grill. Because you're the grill master. Yeah, yeah.

So I basically brought up my butcher box full of meat. You know what I'm saying? And so- Did you do your ribs? So no, I didn't do ribs this year. So I did ribs the previous year. I did tri-tip and I did the chicken thighs. That was like

I'm on this chicken thigh barbecue corn and and tri tip kick right now and so I love that the Of all the grass-fed grass finish meat the tri tip one is the best in my opinion Yeah, I mean they do the one that I mean the chicken thighs I are a regular that I get out of there. The tri-tip I get there sometimes, it's not one of my regular things on a regular box, but all in all, I mean, what I love about Butcher Box is they ship it to me and they already have it

in that freeze-dried box. I literally just take the box right with me and I'm like, oh, I'm gonna cook this while I'm up there. And then of course, I wanted to present and so I mean, I think that my dinner was the best dinner out of everybody's We had a lot of good dinners, you know I'm saying so we had some we had some really good some really good meals While we're up there Adams rankings of best. Yeah. Yeah. I mean the there's a couple things. I've gotten down now

Really? I'm always trying to get better but the the the my my tri tip and my ribs I'm trying to get my brisket to that level. I don't know if my brisket's not quite that level. That's a tough one. Yeah, yeah. Brisket's like a skill, for sure. Yeah, it's a little bit tougher to grill. Full day, yeah.

I got a conspiracy theory. I don't know if it's a conspiracy, I guess it's a conspiracy theory for you guys. So last night we had friends over, we were playing the card game that John Delaney has, what's it called, Questions for You. Oh yeah, yeah, yeah, I love that. One of the questions is,

what do you think is 100% a scam and why? Another question that's on the card? And so we're talking, and it got me thinking, so this didn't happen during the conversation, but it got me thinking about things that are accepted that, Yes. So what did you say?

Taxes. Taxes, yeah, that's a little skim. It's immediate. So I'm like, so I learned, so I went down the rabbit hole, there's this documentary that got, this is what got my conspiracy theory ears to open, or I got excited. There was a documentary, it was on Netflix and Amazon,

then it got pulled from Netflix and Amazon. So when something gets pulled, then I'm always like, what is this about? So the name of the documentary is Root Cause. Have you guys heard of this? No. Okay. It got pulled because the Dental Association,

the American Dental Association, basically pressure for them to take it off. So anytime that happens, I'm always like, why were they so, because there's all kinds of crazy crap that you could watch, why this? Okay? So I looked into it. So here's the theory, which was originated

from Dr. Weston A. Price, who I'm a fan of. I'm a fan of Dr. Weston A. Price. For anybody who doesn't know, Dr. Weston A. Price went around the world and tried to study why these indigenous populations and whatever, why they had such incredible health and straight teeth, nobody had braces, nobody had to get the wisdom teeth removed,

what was their diet like? So a lot of the diet stuff that you'll hear now that is true actually originated with some of the stuff that he found. So he was like grains, not great for you, everybody's saying you should eat a lot of grains, probably better to eat more meat, this and that. So that's Dr. Weston

any prize so one of the things that he said was that root canals are not good because when you remove the root you essentially kill the tooth now it's not totally dead right still attached to the jaw but you remove the a lot of the blood supply in the immune system that goes and makes sure that the tooth is healthy so here's what happens there's microtubules I think that's the right blood supply in the immune system that goes and makes sure that the tooth is healthy. So here's what happens. There's microtubules, I think that's the right term, in teeth that you can't fully sterilize. And bacteria and or parasites get in there and because the root isn't there, the immune system is not active, so it becomes this haven for bacteria

and parasites which then leak into the system and the body and poison you over time. So this got pulled because the American Dental Association was like, no. Now according to this documentary, they're like, this has caused people all kinds of different problems, cancers and whatever, and so in this documentary, and I didn't watch it, I read about it,

so I didn't get a chance to watch it, but they were pulling. It's probably like four. They were pulling these teeth that had root canals, and they were just tons of dangerous bacteria and parasites. One guy pulled them out, it was like different parasites living in there, because the immune system isn't as active in the tooth.

And so they're like, what you need to do is pull the tooth, if you need a root canal replace it with a Bridge or or you know fake tooth because two root canals are are bad crazy. Wow crazy. Yeah. Yeah, you've had four Yeah, you've had four root canals. I've never had a root canal either. Yeah I had one of them pulled completely did you yeah, and I mean I I miss it like that's the thing So you don't think oh one, like in the back especially, like you don't see it. Wait. You really do miss it? I miss it.

Like, why? Because I fucking use it a lot, dude. Like, you know, I can't grind. It's the very furthest one back on the left side. Hey, that's an interesting thought. You don't think so until you don't have it? That's an interesting thought that you probably don't think about you don't have it

I find way too much chewing is happening on this side Like stresses my jaw out Wow, I wouldn't even thought that's a good point So organically you would just adapt shift and you're instead of I probably have you probably have a lot of asymmetry He's so you have chewing which I can only imagine when you think about that You probably have a lot of asymmetry of chewing on one's mouth. Which I can only imagine when you think about that. There's muscle work. This side of my head, yeah. I get like pain, like, because of all the...

Aren't you like one developed side of your jaw? Exactly. Little side face. This can be Jack's jaw. So what happened at first? Were you eating and then just noticing you throw food back there and there was nothing to eat that you chewed with?

Yeah, well, it's just... Yeah, because there's a big gap there. And so it's like... Well, think about it. You know what, I guess what happened. You just kind of slipped through there. Yeah, you just, well, you start doing it and then you just organically, you move the other side

and then now you just keep, you chew at the side that it's better to chew from and then you just stop on that side. Yeah. Which, that's memories. That's how long ago was it? That was recent, wasn't it? Yeah, it was like a couple months ago.

The one that I pulled this one, I think it was about at least six to eight months ago Yeah, oh, yeah, so you guys know if you lose you your big toe you can't walk. Oh, yeah It's a huge center grab. Yeah, if you lose your big toe, you can't walk at all Yeah, like you like walking your balance big problem Yeah, big problem like you can lose other toes and it'll affect you a little bit But the big toe you lose that you're screwed. Oh, that's like performance down everything screwed But the big toe you lose that you're screwed. Oh, that's like performance down everything screwed

I know well, that's the thing. It's you don't realize it's gone. Yeah, I Had a great experience you brought up cops earlier. I had a great experience with some police Oh, I wanted to hear this because I saw that we got an email from Was it that who we got an email from? Yeah got a message from someone. Did you get pulled over? No, no, no. I didn't get pulled over. Oh, I thought you got pulled over. No, so here's what happened. So we come home, we were in San Diego for vacation.

Great time, had a great time over there. Spent a lot of time at the beach, Coronado Beach, great place. Then spent time at some resorts. It was just, when you have little kids, we did a day at the zoo. And I love the zoo, but it was, when you go with little kids we did a day at the zoo and I love the zoo but it was bad when you go with little kids it's hot outside you're at the zoo

it sucks yeah all they do is complain the food is food that we don't normally feed them so now they're acting crazy that's a big zoo all they want to do my daughter of that zoo though it's great San Diego's is great coverage outside but they're just like my two year and a half year old, I told her we're going to the zoo. And all she wanted to do, she wanted to see the one thing they don't have, bunnies. Bunnies?

Bunnies. How funny is that? She's all excited to go to the zoo, and you're like, all right, let's go. She wants to see it. The one animal she wants to see. The one animal I can go down the street and go see it. Yeah, that's kind of hilarious actually.

I want to see the bunnies. Bye bye, let me see the baby bunnies. Spider monkeys? No. You got to swing into Petco on your way home. I'm low key praying that they have bunnies. I'm like, want to see the bunnies. Buh-bye, let me see the baby bunnies. Spider monkeys? You got to swing into Petco on your way home. I'm low-key praying that they have bunnies. I'm like, I hope they have bunnies. No, she was devastated, dude.

This whole day sucked. Oh, that's hilarious. She didn't see bunnies, dude. That's hilarious. And my four-year-old is just, it doesn't matter what we see, he wants to see the next thing. So we're seeing the tiger.

He's like, I want to see a cheetah. All right, let's go see the cheetah. I want to see the polar bear. Oh, the polar bear is best close. And he's crying the whole time. So that day sucked, but when you go to a resort or a beach, especially if you get a cabana, then you could just drink and have a good time with your kids.

That's why I wanted you to check out that place in San Diego. Because that's what it is, just a giant resort. No, I didn't do that. You saw the one, it's Gaylord Hotel. You know, did I show you that? I heard about that. So we've been to those. We've been to the one in Tennessee

and how amazing that was. And San Diego just opened theirs. Someone told us about it when we were there. Yeah, it's supposed to be epic. There's one in Colorado I say that to. So we fly home, we fly home on Saturday. We land, get our bags. We're about to get in the car

and I get a notification from my alarm system and then they call us, hey, your alarm's going off. I'm like, we don't have anybody at the house right now. Like, this is weird. So they call us and they're like, your back door is open, your back garage door. I'm like, what? That's weird.

So now I'm like, uh oh, what's going on? This is very strange. Middle of the day, that's when burglaries tend to happen. It was recently one of our neighbors had one of their yards burglarized. So I'm like, uh oh, were they casing us to see if we weren't home? So now I'm kinda like a little bit like, uh oh.

So like, should we call dispatch? I'm like, yeah, call dispatch. We'll be there in about 10 minutes. So I'm driving down, then I get there, and I park, and I look inside my my house and there's police officers in my house Oh in the house. Yeah, so now I'm like, oh what happened? What's going on? So I go in there and I don't know how it happened But the back door we must have forgot to lock it was something. Okay, so nobody broken out

anyways, three officers they come out really nice guys and Anytime I see a police officer that works out in my head I'm always like, I hope they listen to that. Yeah. Yeah. Yeah. So sure enough one of the guys like hey, man I'm a fan of your show. Oh, he did. Yeah, I wonder if we put it did he like see pictures in the house? So no, he saw me come out He's like, oh dude, I love your I love your pocket. Oh, yeah. Yeah, so super super super cool guys All real fit dudes or whatever. So I invited them to come listen. Oh good, okay, so that's what it was all about.

I thought for sure, I told Katrina, I was like, oh Sal got pulled over again. I was like, of all of us, you drive the fastest for sure. And I'm like, there's a good shot that he got pulled over and got lucky again that it was a cop. I bartered it like the episode. Yeah, come on in, all the programs you want. While you're looking at my driver's license, if you wanna come listen to an episode, get a bunch of free protein and pre-team. I just saw something on krateine for kids by the way. Oh yeah

they did they there's some studies now they didn't use supplemental krateine so I'm not advocating for supplements but children who got one gram a day from food from k creatine were performed better in physical and cognitive performance tasks. That's quite a bit of meat for one gram. Yeah one gram it's about I wrote it down let me see how many it's seven eight ounces so seven to eight ounces of meat okay you would be surprised how many kids don't get 78. No I mean I'm not surprised at all most kids live off of grains

Yes, they love yes snacks and crackers I mean, it's always uh and that's you get that's me by the way You're not gonna get that from plants we we had a what two four five We have five kids five kids all under the age of of seven so six and under at the house this week and just You know seeing seeing everybody else's kids, the way they eat, the stuff they had. The big one for me, I don't know if I told you guys this,

so we've removed the iPad completely. Yeah, oh totally. Completely. So I watched another, I watched an interview with Jonathan Haight. I saw that. And he said something that kind of hit home for me that I was like, you know what,

why do I even use it for that? Because he was explaining how much better it is for them to even watch movies, cartoons, or anything on a regular TV versus that. And I'm like, that's just because it's more social. Because it's on the wall. It's not your personal TV. It's not right in their face.

And that was the thing that really bothers me the most, because we've been, like Max, we've really managed that for since day one So I don't have a major problem at all Like I see a lot of kids have and so it's not like it was a problem But I still didn't like when my son is on would be on it Okay, even though it was limited time that he was on it the world the house could be burning down and he wouldn't know I mean it sucks them in so it's so engaging right? And I didn't like that. I don't like that. Like I have to kind of like, I have to kind

of like shake him to get his attention. You know what I'm saying? Like, Hey son, we had to like, and again, even though he's good, it still bothers me to see him that zombie vibe by something. And there is a 90 day, I could watch Scooby-Doo on his iPad or Scooby-Doo on the TV and it's totally different. What happens when we and so what I've just done is this like we still have the same amount of tech time. Just use a TV. So it's like if he wants to watch a cartoon or this and that and he hasn't done any of that stuff every day, absolutely. We put it on the living room and what I notice is when he put on the living room, one he's not zombiefied like that. I could totally

get and he normally gets bored after about 10 minutes and starts playing with his Legos and it's on in the background and you'll see him like a funny part that he because he watched You know kids are they watch the same shit over and over and over right? So he's watching something he's already seen 12 times So in the part that he thinks is funny He stops his Legos and he watches and he laughs or he mimics it and he goes back to doing his thing And then I can engage with them, but if I gave him that same show on his iPad, it's like I said, the whole world disappears. And so I'm like, you know what,

I'm just gonna get rid of it completely for that. And so we've gotten rid of it, it's been a month. And- Did you see like Toy Story, how they're gonna portray like their new villain? I heard, is the- Is the iPad. Yeah, it's an iPad.

Oh wow. It's like a tablet, yeah. That makes sense. I was like, this is great. Yeah, I mean, it'd be interesting to see how they play off of that. Because it gets rid of all the toys. Yeah.

That gives me, by the way, that gives me a little, because Toy Story is Disney, isn't it? Yeah, they, Pixar. Well, Pixar is a... But they own by Disney. They own by Disney. They own by Disney. They own them now.

But my point is... Originally they didn't. You know, I've always been a fan of Disney, and I know we went through, during this last, I don't know, six years or what, there's been a lot of, you know, discord around that, right? And again, I've, generally speaking, I've really liked the values of Disney and the content and the stuff like that. I know it went a little sideways in the last, like, administration and stuff like that.

But I do feel like they've always tried to overall send a good message to kids, whatever, and so that gives me hope that, because it's not in their best interest to portray an iPad as a villain for a cartoon, so it's not in their best, but yet it's the right thing to do, in my opinion, is to teach these kids so they can kind of get an idea that, you know, this conversation came up, what I was leading to with this was, so this was the first week of like, you know, here I have all, what I was leading to with this was, so this was the first week of like, you know,

here I have all these other kids that don't have those parameters. And so many- Oh, so they're using it. Yes. So many times, and they all have their own individual ones, you know, many times they grab. And so up until this point, it only took about,

and I think Jonathan Haight says this in his interview, he's like, three days. He goes, you'd be surprised if you just discipline yourself three days removing it. Most kids after about day four, it's pretty, three days. He goes, you'd be surprised if you just discipline yourself three days removing it. Most kids after about day four, it's pretty good. That's the withdrawal period? Yeah, it's about the withdrawal period they have found. Obviously, the more addicted they are,

the longer that withdrawal period can be. That was like us. For three days, Max was like, can I, you know, he asked for it, asked for it, asked for it. No, no, no, no, no, no. By day seven, it was like periodically after, you know, weeks after that, every once in a while it would be, it'd bring it up and be like,

no, we're not doing it or whatever. If you wanna watch a cartoon, I'll put it on the TV, you know? So anyways, but this is the first time now his peers all around him are using it. So the challenge, and again, I took it upon myself, like, I'm not gonna tell my friends that their kids can't do that,

so I didn't even, they had no idea. But what I would do is, when I noticed they all did that, I would go grab him. So I ended up, you know, I don't know how much better this is, right? I had bought a bunch of like, Legos, you know, So you would take them and play with them? Yeah. So I bought like six of them at one time and I hit them. And then every time like this, this pool where like all the kids would go get them and stuff like that. And that's what they were doing in the house, which wasn't a lot because we were outside doing a lot of things, but it still happened. And I knew he would want to. I'd be like, hey, there's another Star Wars Lego that I found. What?

He'd get all excited. And so then him and I would break off and we would build a Lego while they spent time on the iPads. So that was like the first time that I had seen him a little bit challenged with it. But honestly honestly it's been it's been easy hasn't been a big deal whatsoever. I still like it for the

building of the Legos and I allow him to do that. So that's I posted on my Instagram yesterday like telling people that pay attention that that I've we've removed it for a whole month now and it actually it's been it's been great it's been easy it hasn't been hard. How is sleep for when you guys travel, how is he with sleep, is it no problem? No problem, yeah, especially there. That's like almost like a second home. What about when you go somewhere else?

Do you struggle with sleep at all in a new place? No, I mean, dude, Max, we've been so consistent with the things that we do to prepare for bed, and we do it no matter where we are. So you do the same? Same shit. Oh, I see. I mean, we are-

That way it's familiar. That's right. I don't care if we're in a, like, and I think a lot of, one of the things that, for me, okay, I know every kid is different that we've hacked into, by the way, this is making me think of the review that we got the other day. I never want to come off like we're patting ourselves on the back as dads all the time. You know? It's like, this is stuff I'm learning. And so it's more like sharing, you know what I'm saying?

And so one of the things that I've learned that is very powerful for my son is just over communication. So he is mentally prepared for when that time, when it comes time to take your shower, to read your book or one or two books, and we give him some options and leeway within there. So on vacation time, the whole shower, get ready for bed process, almost an hour long process for us. From dinner time, to bath time, to reading time,

to tucking him in, it's like an hour process. Now, we will play with that and give him some flexibility during vacation. So if he's on vacation, he's playing with the other kids. They have later bedtimes. We'll say like, do you want to just take a shower instead of a bath today? You know, so you, so you know, the chef, so it's three minutes, you know, to take a shower versus a 20 minute process in the bath.

Do you want to skip your reading today? So you can spend, and so we will, if he's like engaging with the kids, like, but he knows that that's the routine and that once he's done the things it's it's bedtime and it's it's lights out So it doesn't matter where we're at. We had a tough one because uh, the first typically what I do is i'll book Um, like a two or like a two bedroom um Hotel room so the kids so that he could sleep Without having to sleep with us

But I couldn't find any, and I booked this trip last minute, and my wife and I were like, let's just try one where they sleep with us in the same room. So he was sleeping in bed with us, my son. Now it made it a little difficult when we get home. He wants to keep that going. You know what I'm saying?

Yeah. You know, it was out of routine. Because there's been times where Katrina, situations like that, where we only have one bed and he's sleeping. So what we do in Truckee also is, because he likes to, he has his own bed, though he's had forever, is when we put him down and we're all going to stay up and play games and stuff is going on, he knows that.

We allow him to stay in our bed and then when I come in, I move him into his bed. And that's kind of like the routine. My sleep gets messed up too, though though when I get back from trips. Oh yeah, I'm always like that. So you know what I did last night? So we got home and the first night we got home, I didn't have the greatest sleep because it was a little off from just traveling and whatever.

So last night I go through my cupboards and I'm like, what do I want to use to help me fall asleep? And I didn't want to use the strong melatonin stuff because sometimes I wake up groggy and I haven't used Mellow for a long time. I haven't used it for a long time and I used it last night. Amazing, amazing.

We talked about it. So chill and I woke up refreshed. It doesn't knock you out. It's like you take it and you fall asleep but it made my sleep better. I haven't used it in a long time. So I must be deficient in magnesium right now. So that didn't happen.

We talked about it the last time we had a commercial and I think I had shared that I hadn't been consistent with it recently and then I Kicked back and the first night I took it right no difference right away. It's like just a reminder I had to take it right away We we booked a trip literally Saturday so I didn't really I was gonna stay around and just kind of you know figure out like a staycation kind of a thing and We were just like well looking at all the prices for just like maybe we went to sanctuary Maybe we go to like some local things and I was like I wonder what like just going to Hawaii like randomly like it looked like we could do it at a

Reasonable price with all these last-minute deals and then all these points we could use so booked all this stuff Saturday night left Sunday morning from Oakland. I checked it one day before Because I was just talking to him right before we left and I'm like, hey, what you playing? He's like, I don't know. We might go here. We're hanging around we thought about that, but he's like, I don't know I'm just chilling and then the next day I'm on Instagram and he's in fucking Hawaii What happened within 24 hours? No last minute we just went. My, my oldest was at like one of his friend's house too, like hanging out.

Cause they just got back from Boston when he did his tournament and he got second in the country. That's amazing, dude. Which was pretty rad. But, um, so they just got back and they were like all trying to hang out with friends and all this. And I'm like, Hey, uh, so when you get home, you're going to need to pack and we're going to leave for seeing the morning to Hawaii. They weren't like, obviously, they were pretty stuffed. I would say they were excited about that. But our options were kind of slim.

And so we'd normally do two different rooms, but we did one. So I was like, two different resorts, staying with them in the room with us. And it was like one of those things too. I had to knock myself out, so I was like, you know, adding all the mellow and everything else I could grab to just get something, and it did help quite a bit, man. It was like... What island were you guys on? We were on Kauai. I love it. It's my favorite. That's your guys' favorite. By the way, for your son, who's doing so well in

gymnastics, you know, because my wife traveled with Cirque du Soleil for a while Yeah, that's a great like yeah potential job. It would translate well. Yeah, cuz he could be a base He doesn't have to do any crazy. He's a strong kid and you make good money. They cover your hope you pay for your stay Yeah, you travel the world. I mean incredible experience. I wasn't sure if he was really bought in or not, you know I mean, he's pretty good at it, obviously, but he was like, waffling a bit with it. And now he's, he's owning it. And he's like, really, you know, excited about the next year and everything else. And what's cool about it is there's opportunities because it's such a niche sport that there's like scholarship opportunity at some schools that specialize in it.

So I was like, keep going, you know, we'll see. Good job. Yeah. The studies on probiotics are pretty unanimous. They improve your health. Some studies show they help you burn body fat, build muscle, improve recovery. They're good for your skin, good for your mental state.

The best probiotic in the world is seed. Hands down, go to seed.com forward slash mind pump. Use the code 25 mind pump, get 25% off. Back to the show. Our first caller is Carly from Colorado. Hi Carly. Hello. Hi, how are you?

Good, how are you? I'm doing good, so great to be here today. Thank you for having me. You got it, how can we help you? So long time fitness enthusiast, relatively new listener to the show, almost a year now. My friend Nick told me about it a few years back. I slept on it. Big mistake.

I'm catching up now and I love the content you guys are putting out. My question is, I know we talk about the importance of sleep and that if you have a bad night of sleep It may be better to skip the workout and let your body recover So I guess really what I'm getting at is how do you define a good night's sleep or a bad night of sleep? For instance if I usually get over seven hours of sleep a night and I drop to six one night Is that enough to say no I need the rest or is it more of a significant variance? That I should pay attention to so how would you define a bad night? Good question.

Let me ask you, Carly, how would you define a bad night? Uh, I, to me, generally, if I wake up feeling exhausted, probably that's probably some sort of indication. Um, I would say, you know, six hours doesn't generally do that to me unless it's consistently less than seven. That's it. You got the answer. Yeah, it's really, I mean. And one thing I would add to that when you do feel that way, you don't necessarily have to skip the workout. You could modify the workout and just bring down the intensity because I'm a big fan of when my clients are in a rhythm and they have the routine and they're tying the coverage I don't like to disrupt that and so I

like to keep because if you do that where you're like oh just not go to the gym today and then that kind of throws your routine off I'm like still go to the gym but maybe today we just walk and do some mobility work or you know go 50% on the weights and so there's a lot of value to still going to the gym still working out but just really modifying the intensity because you know how bad the sleep was. Yeah, it's, um, there's, there's perfect and there's sub optimal or sub perfect. And then there's, uh, goes all the way to bad. And, um, you know, you wake up, you're just dragging. You feel, oh my God, that was such a bad night of sleep is terrible. Probably skip, you know, uh,

you know, I got a little less than optimal, not perfect, but I feel okay, go easier. You go easier in the gym. Oh, perfect night of sleep, oh my God, I feel so refreshed. You can go a little harder. So it's gonna kind of be based off of that and how you feel. You could use things like an aura ring. You can try heart rate variability, yeah,

and that might give you some metrics, but I still go based on- Intuitively, you know. Yeah, I still go off of feel, because I want people connected to their bodies. Now that can become a problem if you're such a fanatic that you lie to yourself, which can also be an issue, but I like to teach my clients to kind of help them

understand how to engage themselves and how they feel. Yeah, that makes sense. I was on a work trip last week and it's a manager conference and there was one night that we were all out pretty late and some alcohol involved. So the next day my intention was to go lift and I was dragging through the day. I was like, it's probably better to take today just recoup and exactly what you said, get some steps in but like not overdo it. Yeah, good call. Really good call. You know, we have a program we just released called Longevity that I think, did you get it? I haven't got it. I just listened to that episode this morning. Why don't I send that to you? Because that program in the initial 30 days or 28 days, it literally coaches you daily

on how you can start to really learn your rhythms and your body and there's so many different aspects to it. It's the closest to what it would be like to coaching with one of us. Now it's a three month program, so it's full on all the way, but if this is something you wanna do for the rest of your life, it's an invaluable program.

So we'll send that to you. That's awesome, yeah, I've done anabolic advanced and I have performance advanced, I haven't started that yet, but that's awesome, thank you. Yeah, you got it. Thanks for calling in. Awesome. That's a good question.

We can get a little too, I'm glad she asked it because we do talk about bad sleep, good sleep, that kind of stuff, but it's a good question. We can get a little too, I'm glad she asked it because we do talk about bad sleep, good sleep, you know that kind of stuff, but it's a spectrum. And you know when you had bad sleep, you feel like crap. And so what you don't wanna do is over caffeinate and go beat the crap out of yourself in the gym. I also always remember the conversation we had with Dr. Andy Galpin when we talked a little bit about this.

I don't know if you guys remember that. I do, yeah. And you know if you guys remember that yeah, and You know he's in value and not sleeping so yeah so he basically is is and I think this is you have to keep this in context to write like If it's rare and it's one time it happened and you push the body in that state It's not the end of the world In fact, there's some arguments that there's some value to being able to push through that. But if it's chronically happening a lot,

it's something you want to look into and adjust, right? So if it's almost every week, I have at least a night or two that's really bad, it's like, OK, I'm going to modify my intensity. I'm going to try and figure out how to get to the bottom and solve what this problem is. If I'm good all the time and I just had this one bad day and I don't wanna disrupt my one workout,

it's not that big of a deal to also train that. Yeah, it's really just the patterns of it, right? Like if it's a continual thing or if it's just a one-off, like you could probably work through it. Our next caller is Rachel from Illinois. Hi Rachel. What's up Rachel? Hey. How can we help you?

So first off, I just wanted to say I've been listening to you guys for a long time because it's very clear to me you're in this business to actually help people. So I just want to say thanks for taking my question because this is just another example. Thank you. That proves that right. My question is about barbell front squats. This is an exercise I in the past have replaced with goblet squats due to I have significant pain in my wrists when I'm trying to hold the barbell up on my shoulders

and my chest. But I do want to continue to try to execute this exercise because I like the challenge on my lower body. I know my form is wrong because I can't get my elbows up to the correct level and I can't find a comfortable spot for the bar to rest without pushing into my collarbone. So just wondering if you guys can help me with that. Good question. Do you plan on, are you gonna be Olympic lifting? No.

Okay, just do a cross grip. Right. Yeah, you're gonna grip the bar like this. Cross grip with your elbows up high. Same exercise. The fingers under the bar position is fine too, but really that's for weightlifters who are going to move into like a jerk press. Transition to jerk press.

Yeah. So if you're just going to do the front squat and you're not worried about doing a jerk or anything like that, then this is a bodybuilder front squat, is where you place the bar on your shoulders and you cross grip like this and lift your elbows up high and then you'll be totally fine. Yeah, unless, I mean, you wanted to get all, like you wanted to work on that,

and then I would take towels and maybe create a grip so you could get a little further, like at least closer so you could grip the towels over the bar, and I found that like, you know, you can kind of inch your way towards that goal. So in other words, the towels around the bar and I grab the towel like this and then do that. So that's another way to use another option.

But there's nothing wrong with a cross grip. I mean, if you're just gonna front squat, there's no, because this position here is a very technical, requires a lot of finger and wrist mobility, which if you're going to do Olympic lifts, you gotta do it, you have to get good at it. If you have no desire to do Olympic lifts, but there's no additional benefit,

I mean you can work on wrist mobility. I mean that's, that's the benefit is that in order to accomplish that, you gotta have really good wrist mobility, and if, that's the benefit is that in order to accomplish that, you've got to have really good wrist mobility. And if that's a main goal for you, is like, I want to really improve that, then I'd use Prime Pro and all the wrist cars and stuff that we have inside there to try and work towards that.

And then I'd use Justin's advice of using the towel first. And then when you first do the towel, you have like a good four inches or six inches from the bar. Then you get closer, closer, closer, until you're like, you know, almost there. So that in combination, it's kind of like similar to talking to somebody about squat shoes and ankle mobility. I mean, you can use the squat shoes and then work on the ankle mobility. If that's a, I don't think it's the same category at all because, uh, your squat is a squat, right? Front squat's a front squat. If you're doing it for your legs,

there is no, it doesn't matter. It doesn't matter how your hands are, as long as the position on the bar is the same, it's not changing the center of gravity. So it's the same in the fact that it's a limiting factor that you can't do it because of mobility. No, they're both a front squat. There's no limiting factor.

The limiting factor is if it's a transition, the exercise itself is to transition to the overhead press the the jerk, but if it's not and you're just doing the front squat It's not the technique is identical It's not gonna for the rest of the body prove or just it's not that's not what i'm saying My point is that you're you have a mobility issue that's lacking and then it's you working on it And you could still do the exercise and improve it. Just to address the wrist extension. Like that's the only thing, if that was like a goal for mobility wise.

But again, you'll solve a lot of that with the wrist cars in our Prime Pro program. Do you have Prime Pro? I have regular Prime and I use that before and after every exercise. Okay, so Prime Pro's got the wrist stuff. Yeah, yeah, Prime Pro will have that. We'll send that to you. Yeah, we should give that to you, yep. I mean, it Pro's got the wrist stuff. Yeah, yeah, Prime Pro will have that. We'll send that to you.

Yeah, we should give that to you, yep. I mean, it does not hurt to do that. I've noticed, and I guess maybe this is why I'm probably defensive of it right now, I've noticed I've lost some pretty good mobility in my wrist in just the last, I don't know, decade, and it's like I need to make this more of a priority, or it probably is gonna end up causing pain.

It's interesting where it comes up and it pops up in everyday life so that's that is something to consider when your wrist is in a certain position does it feel more vulnerable do you have strength to get out of position like these are all things to consider in terms of chronic pain you know in the future yeah make sense thank you yeah you got it we'll send you prime pro and then you can do the wrist and hand movements in there to improve wrist mobility in the meantime. Okay, will do. You got it. Thanks for calling in.

Alright. Well, you know, really what it is, I know we say it's wrist mobility, but it's, and we would label this as wrist mobility, but really it's this forearm flexors. Yeah, because when the flexors are tight right then the pressure goes to the wrist when the flexors have enough extensibility then the pressure doesn't go here on the wrist then you're then you're plenty fine and if this does get too tight where you may notice this is stuff like push-ups so people will see this sometimes with push-ups and if it gets that bad definitely definitely work.

Because you're gonna be putting your hands on things like this all the time. I did something the other day, and I don't remember what I did, but I realized that I could not get flexion or extension all the way back, and I'm like, oh wow, I've lost a little bit. I need to work on that.

I don't know what I was doing, but it was everyday life stuff. It wasn't an exercise, I was just doing something, and I was like, oh wow. I was like, I can't know what I was doing, but it was everyday life stuff. It wasn't like a, it wasn't an exercise. I was just doing something and I was like, Oh wow. That's like, can't pull my fingers back. I normally could if I don't work. Exactly. That's it's become a limiting factor. And so, you know, yeah, I mean, it's not going to change her leg development or her ability to do a front squat, but it's like, if you notice that you're as I've noticed on myself, it's okay, this scenario I'd like to improve. The risk cars are still the moves. We're not saying that it's necessarily wrist mobility,

but that's gonna do it. It still is, because the movements in Prime Pro, a lot of them involve the fingers, the extenders, the flexion, and for people who work desk jobs, those are very valuable for things like carpal tunnel. Our next caller is Ray from Canada. What's up, Ray? What's going on, Ray? What's happening?

Hey guys. Thanks so much for having me. You got it, man. How can we help you? Yeah. I wanted to quickly share how your podcast has made a big difference for me and then get your advice moving forward.

Okay. Yeah. So, um, back in 2022, I weighed about 175 pounds, not too bad for my frame. But I was dealing with painful gout flare-ups and nothing, not even the meds was helping. So in January 2023, I finally decided to take control of my health. I cleaned up my diet and went vegetarian for eight weeks. I lost 30 pounds, felt amazing and had more energy than I'd had in years.

Seeing my abs, well some of it for the first time motivated me to start working out. So I started training at home, which I still do, with a few weights and my own programming. I added meat back into my diet and kept going and then I found you guys on YouTube. Your content helped everything click. So in July 2023, I started Maps Anabolic and it completely changed the game for me. I got stronger, ate more and gained weight in all the right places. Since then I've done rounds of anabolic aesthetic, MAP-15, even the big lifts, five big lifts. So I'm up 20 pounds now, kept my waistline. I feel stronger than I have in decades.

I'm off two of my gout meds for a long time now and only taking a quarter dose of the third, mainly as a precaution, but no flare up since. Um, but the real change went beyond the physical. So I've struggled with anger for most of my life. At 17, I was diagnosed with hypertension and told that I need meds for life. So for years, I blamed my anger on outside things, but it ran deeper and it was chronic. but it ran deeper and it was chronic. So once I started taking care of myself, that began to shift. I became more grounded, patient, and I still have my moments of course, but they don't define me anymore. And the best part, it's become a family thing. So my wife, Olive,

joined me early on. She's down 30 pounds of her diabetes meds and loves muscle mommy. We've laughed over your episodes and bonded in the process. Our daughter, she's 19 now, goes to the gym more consistently. And it's helped her mood and mindset. And our son, he's 21. One Sunday on the way to church, he popped a button on his shirt because his back and chest have grown so much. So he's proud of that. That's great. Yeah. Now I feel better, stronger and more centered than I

have in years. So what started as a personal health goal has turned into a family lifestyle. My kids and I actually had our baseline peers up on the wall. We should revisit them soon. But from all of us, thank you. Your programs, insights and honesty have made a real difference in our lives. One thing I've really taken from you is grace and that's helped me through the tough moments. So here I am feeling great at 48 and I'm wondering what should I focus on to keep progressing and stay healthy well into my 50s and beyond? And since this is a family thing now, any tips for getting it fun or for keeping it fun and sustainable for the long term?

Wow, good job. Great job. I mean, really the focus, you're doing it, by the way. You're doing it. And you're leading your family. That's going gonna be the part of the most important part of this is that dad maintains the consistency and helps guide his family. As you know, this is a father. You have really huge influence on the direction of your family. The big thing really is gonna be to learn

to enjoy the entire process. And so what does that look like? Honestly, it doesn't matter. If you guys are doing it together and you're laughing and you're having a good time, you're tracking each other, you've got your leaderboard up like you said, it changes depending on what your life looks like. There may be times of your life when things are busy or more difficult to be as consistent

so you modify it. But this is a lifelong journey and the key is just to enjoy the journey of it. Progressing is great and because you're new to this, it's gonna be like this for a little while, but at some point it's not gonna be about progressing because you can only progress in those measurable ways for so long like strength, muscle and so forth. At that point it's really just about enjoying the sake, just for the sake of doing it just doing it together and talking about it and it becomes your lifestyle I mean I have a lot of thoughts around this and some strategies that I've employed with my own life I love creating new like challenges and they

don't have to be these like crazy run a marathon or PR this it could be as simple as like you know what I've never trained a whole program just with a suspension trainer. Let's get good at using the suspension trainer or man the guy here the guys talk about these old-timey strong lifts and stuff like that like let's run old-timey and see what the and like get good at these lifts like a windmill or a Turkish kid up. Like I love pursuing workouts like new skills. Like I'm gonna do something that I'm not very good at. Let's all work towards that and have fun in the process of getting better at it. I have found that to keep me going after all these years, I have to like

switch that up all the time. You just and get on oh I'm gonna get on a bodyweight kick. I'm gonna get real strong with just all bodyweight exercises and And so the next three to six months, focus on that. So I love having these little things to focus on that are unique or different or skills that I haven't acquired yet or I'm not very good at in working out. And that keeps me interested. It keeps it fun. It makes me enjoy the process and the journey by doing that. sometimes we get sometimes so just focused on the the basic metrics of how strong I am or how I look or what the scale says and then eventually you kind of achieve that and then it's like okay where do I go now and so I always like kind of moving the target or changing the goal and there's lots of ways to do that. I do think that's one of the the things that has motivated us to create all the different types of programs we have.

I think we do that pretty well for the listener. Like, hey, you know, follow MAPS Strong. Learn the lifts of a strong man. You know, follow MAPS Power Lift and learn the lifts of a power lifter or old-timey. I mean, they're all, our longevity we just released, very unique and different. You know, there's all kinds of, that's very introspective and more long health wise. It's not a lot of lifting in there. Like, so there's a lot, I mean, I think, uh, if you bounce around to a lot of our programs, uh, I know it's kind of a shameless plug for ourselves, but I think that's a, a great strategy to make this kind of a lifelong pursuit and a fun journey. Yeah. And you can do that in so many ways. You can do that with hiking, you can do that with you know bike riding, like it's really, it's enjoy

the entire process that's gonna take you for the rest of your life. And the fact that you're doing it together as a family, it just means you're connecting more as a family. Congratulations, such a great job. Yeah what a great story. You want to get influence, yeah you're having on them. And I was just gonna say, like, just to tie the family and sometimes, like, you know, one simple movement focus, like this is what we do in our family all the time, is like, I set up the pull-up bars

and then we'll just randomly just see how many you can do. And this is just kind of a revolving thing. Like we just go, oh, you're going, and then, you know, it's either that, it's push-up, it's lunge, or it's crunches. And we just rotate those four, and we just make it like the highlight thing that we challenge each other on every now and then.

It's just a fun thing to do that kind of takes you outside of your own specific focus and needs. You kind of pull everybody together. We get a little competition. But I mean, again, this is just, it's about hanging out and you influencing by showing them that you're interested in. By the way, Ray, have you tried tart cherry extract for gout? I tried that in the beginning.

Okay, okay. Even now that you're doing so well, that might be something you want to add just to just as a preventative. It's healthy. Yeah, I'll try that out. Yeah, you got it. And Adam, one quick ask. Yeah, yeah. Thank you, mate. My wife would love it if you said hi to her.

Okay, I'll say it. Is she here, is she there? She's in the other room. What's her name? It's Olive. Olive. She's gonna watch this. Okay, well, Olive, how you doing? Am I her favorite host, is that why? What's her name? Olive. She's going to watch this. Okay.

Olive, how are you doing? Am I her favorite host? Is that why? Yeah, you could say that. Okay. You got a good wife, bro. Yeah. I do.

You do. She sent you that book that you're going to cover on. What was the name of that? Do you remember? How long have you been listening to Ray for? How long now? Don't do that. How long you've been listening Ray for how long now? How long you been listening to the podcast? Yeah, she was on the cover of a romance. Yeah, she'll get a king out of that Yeah, you could you could actually look it up. I was on the cover of a romance novel a long time ago. Oh, yeah

I'll look at the time. I'll have something baby, right? Oh crazy baby crazy baby look at the time I'll have something baby right crazy baby crazy baby I tell you what I tell you what since we're talking about this if you send it out to my team I'll sign it for us in it back to her personalize it for I'll take you up on that yeah because I love what you I love the family story and what you're doing man that's I you've really figured this out and it's really cool to see what you guys are doing. I think the things that probably inspire us is meeting people like yourself

that have completely turned their life around and then are leading their family like this. So you're very inspiring to us. Keep it up. Thank you. Yeah. Keep going. Yup. You got it. All right, Ray. Thank you.

Thank you. You got it. That was a best seller, right? They turned it into a movie, didn they change the title of broke back mountain Was that the right title cuts man, it is crazy Oh, please editors put this put the cover up on this this I remember important things like that I know those you know, I forgot I forgot about it till you just said that we haven't talked you ever read the book to See what it was about. I like yeah glossed over it and I didn't really,

let's see what it is. So good. Hey, I tell you, what a great. Oh my God, there it is, you're right. What a great story, by the way, guys. Yeah. What a great. Incredible, I know. Incredible.

Fixed his health and then his whole family now is following and it's just, it's phenomenal. The fact, by the way, like gout is rough, and one of the first things they'll tell you to do is avoid foods high in what are called purines, and meat is one of those things. So going vegan in that case was like, that's an actual medical intervention.

But now he's able to eat meat again and not have any flare-ups, which is phenomenal. Our next caller is Josh from Tennessee. Hey, Josh. Hey Josh. Hey guys. How's it going? Good, man.

How can we help you? Um, I am doing, uh, actually just kind of following up with you guys. Y'all had me on, I think it was back in February or so, um, told me to circle back around with y'all after 90 days. Um, at that time you all had you all had just kind of suggested that it's probably just too much going on. Drop down, do a Maps 15, see how that went. So went through that. I went and saw since then, I guess maybe about eight or nine weeks ago, um, started seeing a holistic practitioner, got like a Dutch hormone panel done and some blood work

done, just wanted to kind of, uh, let y'all know where that, what those results were, um, see what y'all thought might be a next good course of action based on what y'all told me beforehand. And then kind of what the holistic practitioners tell me now. Um, y'all want me to just jump in and kind of read what I sent y'all email wise? Yeah that works. All right. So a holistic practitioner did a torn bone test. Those results were in March and at that time had low range estrogen, mid- testosterone, mid range DHEA and then low

DHES. Also found that I had elevated cortisol and elevated free cortisol with high waking nighttime cortisol levels and then deregulated circadian rhythm, cortisol remain elevated in both AM and PM with no natural rise upon waking. They also did an HRV test, which showed that my HRV results were more like that of a 60 to 70 year old versus a 44 year old who works out consistently and eats healthy. So this holistic practitioner does muscle testing, if y'all are familiar with that. Yeah, I am. Okay, and through that, they kind of found out

I had some issues going on with the pancreas and then my bacterial stuff going on with stomach. So they put me on some supplement protocols for that. They got me off of, I wasn't testing good with gluten or rice, so I've been off of gluten and rice both for past eight weeks or so. Recently, just in the past week, did a blood work just with primary care for just yearly follow-up.

Two years ago, my testosterone was at 440. It's right now sitting at 550. And then EKG results showed a slight, as they put it, kind of like a lower electrical signal in the right branch of my heart. They weren't concerned about that, but just kind of said, hey, it's there. You should kind of know about that. The holistic practitioner, he loved your also having me on the maps 15. He actually used to be a coach and owned a gym for gosh, I mean, coach for probably close

to 20 years. I owned a gym for gosh I mean coach for probably close to 20 years I owned a gym for about 10 years. He has recently I completed the maps 15 wanted to see kind of have me transition to doing a three day a week program still staying in more like a 30 to 35 minute range with working out and then hit cardio on my other days, kind of using an HRV monitor to track recovery and such with that. Kind of wanted to get your all's feedback, see if you all had any questions,

see what y'all can tell me. So what's the next step? Yeah, so Josh, muscle testing, correct me if I'm wrong, that's where you lift your arm up, they push it down, and ask you questions. Yep, kind of use the applied kinesiology method. Not a huge fan. So I would recommend some actual gut testing

to see if you have dysbiosis. I would recommend some testing to see if you have food intolerances, so you can start with a food intolerance test. Not saying that it could be wrong, it's just I don't like the data around it and I don't like the subjective nature of it. So I'm trying to be as respectful as possible, but it's not something I would rely on.

That being said, that doesn't mean that avoiding gluten, avoiding rice isn't a good idea. The cortisol, being high at night and stuff like that, that could be indicative of a parasite and stuff like that. And also stress, it sounds like you're not dealing with stress very well. That could be because of gut issues. It could also be as a lifestyle. Is your life stressful? Do you have a stressful job? Do

you work a swing shift? Like anything going on? I work a regular shift. Work honestly isn't that stressful. I mean I got five kids. We're a blended family so that I mean that of course has its own dynamics. Nothing bad, but five kids, four of those being teenagers, so. That's stressful. Just life. I think you're doing the right stuff. I would look for an actual stool test to test for parasites in SIBO. And I would do a food intolerance test

just to get more, something a little bit more objective. But what you're doing right now, otherwise seems pretty good. Doug, what did you do? I know you had your cortisol was reversed like that. What did you do to help that out? What were the big things that helped move the needle? Sleep was number one.

Right, just. Just really focusing on sleep. Yeah. Having a routine. And that is one. I, just. Just really focusing on sleep. Yeah, having a routine. And that is one. I've got a routine with sleep, and it has slowly started getting better since getting on some of these supplements

they've had me on. But even if I go to bed early, it's like I cannot get more than about six and a half hours of sleep. Okay. It's getting better. I'm being interrupted, if that makes sense. Like I could go to bed and have seven and a half hours of sleep. Okay. It's getting better. I'm being interrupted if that makes sense. Like I could go to bed and have seven and a half hours

of sleep only get six and a half, have interruptions through the night. That's slowly getting better, but that is one area, you know, kind of can't seem to push the needle a ton on yet. It took Doug quite a while. It didn't take you quite a while. Yeah, I'm still working on it. Yeah, that took him quite a while. He had similar stuff going on. So what supplements are you taking? What are they giving you to help you? Like magnesium, things like that or what? Yeah, some of that. And then they wanted to start with trying to get the

gut stuff under control on the pancreas stuff. So on some stuff called pancreatrophin on parotid, it's a lot of like all natural kind of supplements, if that makes sense. Yeah, a stool test will be more specific, just so you know what you're dealing with. You know, is it parasites? Easily treatable, often parasites can be treated. Is it SIBO?

If it is, there's antimicrobials that are just as effective as pharmaceuticals. So I'd go there and continue to focus on sleep. And then as far as your exercise routine recommendation, it looks good, you know? So, and it seems like you're moving in the right direction. Yeah, when it comes to gut health, if that is indeed the issue, even once you treat SIBO

and parasite, there's a healing process that has to happen afterwards as well. It could be kind of a slow process. But otherwise everything looks good. The only thing I would say is do some of those objective tests so you can get some data. Do y'all have a, cause I know, so like, back probably two years ago when I started dealing with some gut stuff, I did stool tests and SIBO tests and all that through just like,

primary care and that just, and even parasite stuff and the more I've read about that, like, most of those primary care doctors and even their labs don't really test those well. Do you all have labs or suggestions on that? Yeah, are you on our, what's our page? MP Holistic Health. If you go there on Facebook.

I think I am on there. Yeah, Dr. Cabral's team has some pretty good testing for that. Okay. Yeah, they can point you there. Yep, and they can point you in the right direction, for sure. As far as plans and such, I during this time have also saw a postural correction kind of

physical therapist was having some just my chiropractor noticed imbalances in breathing, in lack of, you know, this hip won't activate, do things, it's like mind connection with it. And so the postural correct guy, he kind of gave me some breathing techniques and then suggested doing unilateral work. I like that. Yeah. What, what would y'all suggest that looking at doing unilateral work that's only three days a week but still kind of in that 30 to 35 minute range?

Symmetry. Well map symmetry and you can cut some sets out to make it fit your schedule but the programming is very sound and if you don't have that we'll send that to you. As far as breathing is concerned, you know that's's a great topic. It's a great topic because breathing requires muscle recruitment patterns. Of course the diaphragm, but you also have the intercostals and the serratus and even the pecs and the obliques, internal exoskeleton. All of those play a role.

They all get affected. And when you start to develop a suboptimal muscle recruitment pattern, either because of prolonged stress or a million different injuries, then you've got this breathing pattern that is your new default. And so you've got to kind of reteach it. So belly breathing is a good way to teach yourself to get into these full diaphragmatic breaths.

And you'll know that it's helping because you'll lay on the floor, I don't know if you've ever seen us teach this, but you lay on the floor, hand on your belly, hand on your chest, breathe in deep, but make your belly, the hand on your belly, rise before the chest. And you practice that and you'll know it's working because it'll feel like you're getting way more oxygen and you'll start to feel feelings, sometimes emotions. It takes some practice though.

But it does take practice. So you can do that every night before bed for five minutes. It feels like forever. Talk about a de-stressor though, it's amazing. Set your timer for five minutes and just do it for five minutes. It's gonna feel like forever. You might even feel a little dizzy,

but it'll help train, retrain a better breathing pattern. Could have a big impact on the sleep too. Oh yeah, for sure. And it's meditative, there's so many benefits to that. I love that suggestion. Awesome, awesome. But we'll send you a symmetry if you don't got it, Josh. Go ahead.

I'll send you a symmetry if you don't have it, okay? No, I don't, that'd be awesome, thank you guys. You got it, man. Thank you all for having me back on and taking time to answer questions. Just, as always, really enjoy hearing what y'all got going on on the podcast and tuning every day, throw it in as soon as I get to work and start.

You got it, brother. Working on stuff. Keep it up, John. Thank you, man. Thank you, guys, you're doing good. You got it. So you guys familiar with muscle testing? I'm gonna piss some people off. Okay, this is Matt, M-A-T.

I thought he was, I thought it was the quality of the muscle, like what we talked about, Dr. Gabriel Ryan. That's what I thought. I guess, yeah. And I'm gonna piss some people off, and if you have data to counter me, I'm open and willing to learn. Yeah, what's the,

But I've had people do this to me, and I've seen it, and my current opinion, which I feel pretty strong in but I'm open to change, is it's the most bullshit way of testing anything. And what you do literally is you lift your arm and then they ask you a series of questions. Does gluten affect you and they push your arm down? Does sugar affect you? Do you have parasites?

Do you have this? And it's based off of how the practitioner feels the response and the differences, and then that'll determine, because your body knows, and it's showing you. And to me, even if there were some truth in it, it requires this person to be able to tell the difference between half a gram more pressure or not or whatever,

there's too much subjectivity around it. So to me, it seems like the most bullshit way of testing for all of these things and they're, and what they'll say is your body knows when I press it on your arm, I could tell that your body's telling me that magnet people. Yeah. So now again, I'm open to changing my mind. Good luck because like I said, I've had people do this to me and I've told them to their faces,

because like I said, I've had people do this to me, and I've told them to their face, it's bullshit. Yeah. I'm sorry, I wouldn't be able to hold back either. Literally, I've told them to their face like, what? Yeah, I'd be like, this is silly. No, poop in a bag, have them test your poop. That's a little bit more objective. As you get closer to, pfft, pfft, pfft.

There you go. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump. DeStefano Adams at Mind Pump. 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.

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