Mind Pump: Raw Fitness Truth - 2663: Mid-Range, Stretch & Squeeze for Maximum Gains & More (Listener Coaching)

Episode Date: August 15, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: Mid-range, stretch and squeeze for MAXIMUM GAINS. (1:44) Who should consume a higher intake of sodium? (16:51) Plan B. (26:09) Love is just a chemical reaction in your brain. (32:49) Happy or Horny stack? (37:59) The ultimate man. (38:54) That’s a LONG shelf life. (40:51) Masturbation station. (42:14) 4-day work week. (44:51) Interstellar comet or alien probe? (48:29) Do we need more evidence that Epstein didn’t kill himself? (52:58) #Quah question #1 – Are 1000 calories worth of protein the same as 1000 calories of carbs/fats, or do I still have to subtract the thermic effect of food from it? (59:36) #Quah question #2 – I'm an online coach, and some of my clients get overwhelmed with using multiple apps. How can I still track their progress virtually without them logging their workouts and nutrition? (1:04:01) #Quah question #3 – Can I drink alcohol (3-5 drinks/week) and still make progress in building muscle? (1:08:59) #Quah question #4 – What are the short and long-term goals of Mind Pump? (1:16:04) Related Links/Products Mentioned Get your free Sample Pack with any “drink mix” purchase! Find your favorite LMNT flavor or share it with a friend. Try LMNT risk-free. If you don’t like it, give it away to a salty friend and we’ll give you your money back, no questions asked! Visit DrinkLMNT.com/MindPump Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** August Special: MAPS 15 50% off! ** Code MUSCLE50 at checkout ** Positions of Flexion Training - MuscleNet Build Your Biceps with Angles – Mind Pump TV Build Your Triceps with Angles – Mind Pump TV Impact of Sodium Ingestion During Exercise on Endurance Performance: A Systematic Review Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports Exercise-Associated Hyponatremia, Hypernatremia, and Hydration Status in Multistage Ultramarathons Study says 50% of women in a relationship have a back-up partner! Women sleep better next to dogs than other people: study Who Knew Vin Disel Was Made in Adam’s Image? An Ohio couple welcomes a baby boy from a nearly 31-year-old frozen embryo Boss allows employees 30 minutes for intimate 'self care' activity Could the latest 'interstellar comet' be an alien probe? The Bizarre Story Of Project Blue Beam And Serge Monast Ex-cop, a former prison cellmate of Jeffrey Epstein, convicted for murdering 4 men The Tucker Carlson Show Livestream: True Epstein History Visit Luminose by Entera for an exclusive offer for Mind Pump listeners! ** July 1st-5th use Code “MPM” for 15% off Flash Sale on individual items. Bundles excluded. ** Online Personal Training Course | Mind Pump Fitness Coaching ** Approved provider by NASM/AFAA (1.9 CEUs)! Grow your business and succeed in 2025. ** Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Pakulski (@bpakfitness) Instagram Arthur Brooks (@arthurcbrooks) Instagram Kyle P (@mindpumpkyle) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast in the history of the entire world. Congratulations, you found Mind Pump. All right, in today's episode, we answered listeners questions. People went to Instagram, Mind Pump Media. They posted some questions.

We picked four of them, and we answered them so we could. help people out. But this was after the intro. Today's intro was 56 minutes long. Now, in the intro, we talk about fitness studies, fat loss, muscle gain, current events, family life. That's a good time. Again, if you want to post a question that we can pick, go to Mind Pump Media on Instagram.

Now, this episode is brought to you by some sponsors. The first one is Element. This is an electrolyte powder with the right amount of sodium to make a difference for better workouts, better pumps. Go check them out. Go to drinklm-M-N-T.com forward slash mind pump. you'll get a free sample pack of their most popular drink mixed flavors with any purchase. This episode is also brought you by Organified.

Today, we talked about their happy stack, or as Justin likes to call it, the horny stack. This is Shilaget Gummies and their happy drops. Go check them out. Go to Organify.com. That's O-R-G-A-N-I-F-I-com forward slash mind pump. Use the code Mind Pump. Get 20% off. We also have a sale.

Maps 15 minutes. This is 15 minutes a day of strength training. It works. It's one of the most popular programs we have. have, it's half off, head over to Maps 15minutes.com. That's Maps 1.5minutes.com. Use the code muscle 50, muscle 50, muscle 50% off discount. Here comes a show. All right, you lift weights, but now it's time to turbocharge your gains. Did you know that the order of your exercises, how you put them together can make a massive difference? Today, we're going to talk about a

a secret, a way you can organize your exercises to dramatically improve the size gains you get from strength training. This is an old tip. We've talked about it before. Long time ago, we're going to break it down. This will help you organize your workouts. Wait a second.

Recipes Matters. I thought this was a mid-range stretch and squeeze thing conversation. That's right. How's that order of operation? Oh, it's so, no, so I'll start by this, right? Are you talking about choosing exercises? Yes. Oh, that emphasize that.

That's right. Okay. I see you. I see you. That's right. Years ago, probably like 1995 or four, I think. I subscribed to all the bodybuilding magazines. And one of them was Iron Man magazine. The editor-in chief at the time, Steve Holman had put out this. And it's like a PDF now, I think. But it was a book called Positions of Flection Training. And he had this theory around exercise order or how you can organize three exercises to maximize gains for a particular body part. And what he talked about was how some exercises create most of their tension in the mid-range portion of the rep. Then there are exercises that apply a lot of tension in the stretch, and then those that apply a lot of tension and the squeeze. Now, he came up with this theory after observing bodybuilders.

Bodybuilders often, ever since the 70s, they would organize their workouts in this way. Typically, they'd start the workout with like a compound lift, a lot of the tensions in that mid-range. then they'd move to a stretching type movement and then they'd finish it with these finish or squeeze exercises and ever since then a lot of data kind of supports this a little bit and what's funny is when I read this

so I was a kid I applied this to my training and I got phenomenal results and you never ever since then this has always been part of how because this isn't the only thing right but this has been part of how I designed workouts for myself for clients

or anybody's interested in really maximizing their gains. So it's a really cool blueprint for how you can train yourself in particular for muscle development. So it might not be necessarily purely for athletic training or that kind of stuff, but like for development, this is a really, really good framework you can work from. This conversation reminds me of when we were in Florida at Ben Pekolsky's gym and he had those machines that were specifically tailored so you could put it on that like stretch position or the squeeze and you can adjust it so it gave it more tension in those areas.

Yeah, these machines are great, right? Do you know if the guy who authored that article is responsible for the invention of those machines? Those became popular in the early 2000s. They did. When they first came out, I remember. Nautilus was the first one to do it. Nautilus.

Oh, Nautilus did that before? Yeah, so Arthur Jones. I didn't know that. Oh, yeah. I mean, he was way ahead of everybody when it came to muscle development and building strength and, you know, machine development, right? Not a list, like, set the stage, okay? And he was the first one where he made, and it was too complicated.

A lot of gyms didn't adopt it because people had no idea how to use them. Yeah, no, yeah, nobody would set it up correctly. They didn't know, but like, for example, if you, it was like a preacher crow machine and you could adjust the pin so that the pulley would change the angle so that the heaviest part of the rep would be mid-range or the heaviest part would be at the stretch or the heaviest part would be at to squeeze. And the way they would do that is you would do a set

in each one. Most people, average gym go would look at it and go. Yeah, you kind of do, yeah, each one. So because we're on a podcast, and I'm sure there's obviously some of the major gym rats are following along right here.

I think you have to give like a visual to explain. And I think the bicep curl is one of the easiest ways to describe to people like what you mean by stretch position, squeeze position, and mid-range to get that and then how we would manipulate that. Yeah, so mid-range would be,

halfway through the wrap, this is where you're going to get most of the tension. So use a bicycle, right? I'm a standing barbedo curl. Yeah, standing bicycle. Standing barbell curl, right? When you're at the bottom, not as much resistance. Right when you get about mid-range, when you're fighting gravity directly is when it's heaviest. When you come up beyond halfway, again, you're not fighting gravity directly,

so it's a little easier. So most attention is in the middle. Incidentally, mid-range, quote-unquote, mid-range exercises, typically are the ones that you could do with the most weight. So if I were to say pick a standard bicep exercise where you're going to be able to lift the most weight, people would pick a barbell curl for that very, and that's one of the main reasons, right? You could probably barbell curl more than you can with other bicep exercises where the tension is in different part. Tension in the lengthen position might be like a preacher curl bench with a barbell or an incline curl at the very bottom where, you know, it's fully stretched out.

Right. A squeeze position would be like a constant. concentration curl, where at the top and you're bent over and you're the hardest part of the spider curls. Or a spider curl would be a great example. And so the theory was that you're going to activate the bulk of the muscle fibers with the heaviest exercise, which typically is this kind of mid-range tension exercise. Then you're going to move to a stretch exercise to get the other muscle fibers and then the squeeze is to get the final bit that are left over. And so a lot of bodybuilders just instinctively, and, you know, that's probably the wrong word, just through trial and error would organize their routines this way.

For example, if you look at like a classic bodybuilding chest workout, what it would typically look like would be like a press, one or two presses, bench press and claim press, then you go to a fly with barbells where most attention is at the bottom, right? When you come up past that, it's kind of easy. And then they would finish with a cable crossover. In fact, that's how Arnold organized many of his exercises was that mid-range, stretch, and then squeeze. And now what the studies will show is if you compare each of those, the one that tends to produce the most hypertrophy is in that stretch position. But I think when people read studies like that, they fail to realize that all those positions stimulate muscle growth. And negating any of them is not a good idea. In fact, if you only train in one of them, moving outside of that, it's probably going to elicit.

That is, to me, that's the, I, we talk a lot on the show about moments in our lifting career that were like paradigm shattering or like, this was a big, uh, I, I remember it had already been training for a good solid five plus years or whatever. And I think similar. I think it was an article in one of the magazines that got the got me to do this. And it like, it blew my mind. I saw gains on my arms that I hadn't seen in a really, really long time. That time at that point of my life, that's all I cared about was like gaining my arms. And I, so I had already been. hammering the shit out of them, tried all the different things. But never had I organized my workouts with this. And then from that moment on, forever is how I made sure. Like in my workout, I made sure that I was at least addressing each one of those portions. And there's more that goes to this, right? Squeeze exercises are also beneficial in particular for people who have trouble connecting to a particular muscle group. Like if you have somebody that doesn't feel their chest when they're bench pressing,

they'll feel it with a cable crossover focusing on the squeeze, right? So squeeze exercises are really good for feeling that particular muscle. Mid-range exercises, sometimes you don't even feel necessarily what's happening. Like a barbell squat, you'll feel it in your quads. A lot of times you don't feel it in your glutes for a lot of people. But the glutes get a lot of activation and build a lot. And there really isn't a lot. Mainly because you could load it substantially more.

That's the key then, right? So mid-range exercises, compound lifts tend to be this, right? compound lifts tend to be in this category and it's just the overall tension and load that make them so darn but to your point where the secret sauce lies is if you're somebody who's never really paid attention or tracked this you tend to gravitate this stuff that you can load the most or you like doing the most and so a lot of people that have never really evaluated this the first time you actually do it you you start to go oh shit I tend to do all these similar type of exercises and no matter what it is is going outside of that to the other two is where the gold is at, regardless of what you've been currently doing. Because now not only do you get the benefits of what all the research says on all those positions, but also you get the added benefit of the novelty of it because you never do that. And so therefore, doing that now is going to provide the most gains. Right.

But it really does help you organize your exercises, like triceps. Let's get triceps, for example, like a mid-range tricep exercise might be like a close grip bench press. A stretch exercise, an overhead tricep extension, a squeeze one. A traditional press down. By the way, that is a great order and combination for triceps. Like, that's a great, like when people think programming, you know, good strength coaches, bodybuilding coaches, like, you know, trainers understand this.

Typically when they organize workouts, this is what they will consider as a kind of a fundamental part of the programming outside of things like athletic performance, correctional exercise. Typically the exercise, if I see exercise order and I look at someone's workout and I see that they're including these, I know that they have a decent understanding. Well, especially if they, to Justin's point about the mid-range being the one

that you're going to be able to load the most if they order them correctly. So it's like, it's one thing you have some, like I can look at a program and go, oh, they have some sort of knowledge if they've included all those. Then I know you have another level of knowledge when you've ordered them in a way

where it's like mid-range is the first one. You're going to perform it the best. And then stretch and then squeeze is at the very bottom. And so it's funny too, because the way body builders would communicate it is it's a finisher. Yes. There we go. Do the heavy exercise first, then stretch the muscle, and then squeeze as much blood into the muscle. That's what they would say. The squeeze ones are to get the best pump as possible. But now, stretch exercises aren't just exercises that give you a good stretch. It's exercises where the load tends to be heaviest at the stretch position. So a cable crossover technically can also be a stretch. I can get a good stretch at the end of it. But the tension's the same all the way through. When I'm doing a dumbbell fly, This is with the value of a dumbbell flight.

Someone might say, oh, cable crossover is superior because it's tension all the way. I mean, you are loading. You're loading the stretch. When you get past that point, it's kind of easy. And so this is a phenomenal stretch exercise. So, you know, you're thinking, what you want to think to yourself is most load, stretch the muscle, squeeze the muscle as hard as they can. Now you have three exercises or exercise ideas or general structures for your workout

that will direct you in a way where you're programming now is going to do pretty well. Now, if you are programming similar to something, say, like, Maps Anabolic, where you're only doing one exercise per group, this would look like something you would do during the week. Yeah. So this would be like a Monday I'm going to do my heavy compound lift. That's my mid-range. And then Wednesday could be the stretch. And then the last day. Absolutely.

So that's so glad you said that. Like, if you're doing full body workouts where you're doing one exercise per day, now mid-range exercises, this is the bulk, right? These compound lifts is the bulk of what you're going to do. But when you want to add these others, this now gives you. more variety and ideas of how to combine exercises because oftentimes you'll see workout programming and you can tell that someone doesn't really understand. Like for triceps, you may see like 50 different variations of press downs. Like, okay, why is the elbow position the same in every exercise? We're not doing anything different. Where's the stretch with those exercises? Same thing

with chest thing. You know, back is a great one, right? What would be a great stretch back exercise? A Dumbbell pullover crossbench is exceptional. The load is at the bottom. Once you get past a certain point, it's easy to get the dumbbell up, but it's that stretch at the bottom that you'll get with a pullover that you won't get with a lot of other exercises.

I love when you bring tips and conversations like this for the intro of the podcast, because it just, I mean, look at the, I don't know how far we're in 15 minutes in of the nuance of this one factor. That plays a role in programming. We always get that generic question of like, well, how do you program?

it's like there's so many things that are taking into consideration, this is literally one aspect of that. And it's not the end-all be-all. It's just one of the things that is factored in. When we go somewhere to write one of these programs, this is like the scaffolding. This is already determined that we would do something like this. And then we're building on top of that. So it gives you a little bit more insight to all the things that you consider while you do that. That's right. So when you're looking at your program or your workout, think to yourself, like, okay, is this a heavy-loaded exercise? Do I have one of those in there?

Check. Is this an exercise that I'll feel the tension in the stretch? Check. And then can I do an exercise now where it's the hardest when I squeeze? You know, hamstrings is a good example. A lot of people do leg curls. And what they'll do is they'll do, you know, three variations of leg curls. They'll do seated leg curls, laying leg curls, one-legged leg curls.

All the same. It's all pretty much a little bit of a difference, but it's all the same. Versus, what don't we put a Romanian in there? where you're stretching the hamstrings and loading there. Or doing a variation of a squat where it's mid-range, but you're getting a lot of hamstring. Or a deadlift, the conventional deadlift for those hamstrings. Much, much more effective programming, better muscle development.

And for a lot of people who've been working out now for a while who know exercises, because it's one thing to know exercises, but then it's the next thing to know, how do I piece these together? Because I have this much time, and I can only train this much because of my recovery, which exercise is going to be the most bang for the buck. I've already done the compound lift. Where do I go from here? This is something you can strongly.

Would you add to the complexity of this if we're talking about you personally? Like let's say you've got to, and I know this isn't you because your legs develop easy. Let's pretend like you're putting a lot of focus on your legs. It's Monday, Wednesday, Friday, you're trying to build. And so maybe you actually, Monday and Wednesday, you do maybe some mid-range stuff in there because you want to put heavy load. But then Friday comes along and you're still taxed. Like, now your choice on Friday of exercise, how does that change?

How does your thought process go? Oh, boy. Like, if I'm doing quads, right, squats great. Sissy squats, stretch. Like, the load is at the bottom. Like, anybody's ever done a sissy squat knows that it's the bottom part that is hard. Once you get past that, it's pretty easy. And then the squeeze is very easy.

Leg extension. You get in the leg extension, you give them up to the top. That's the hard part of the exercise. And it's funny because, again, bodybuilders, I think, have known, have kind of understood this through the years through trial and error. And if you look at their workouts, they tend to organize them in this particular way. Here's the heavy. Here's the stretch where I can really feel a stretch.

And then here's a squeeze. And this produces exceptional results, guys, because oftentimes you're doing similar exercises. Or should I say, no, not that they're the same, but you could implement a better exercise than maybe the one you pick because you're now considering what we just talked about. So pretty cool. Anyway, I got some studies on sodium and athletic performance that I think are pretty cool, like actual, legit. studies, which is pretty cool. So check this out. There was a study in the 2011.

So sodium, I think we're out of the phase now where everybody's afraid of sodium. There was a whole period there. You think? Yeah. Finally, you know, common knowledge as far as it being. Well, I think just to see all the important, all the different electrolyte competitors that have exploded in the last three to five years is an example of that. Well, that market wasn't there.

Just say 10 years ago. Well, Element came out and they did a really brave thing where they said one serving of our electrolyte powder is 1,000 milligrams of sodium. By the way, nobody would have done that. Everybody was so scared of sodium because of all the, most of it misinformation around sodium and if it's bad for you and this and that. And so elements like before that, nobody had a thousand milligrams for an electrolyte powder. It was always like 200 milligrams or 100 milligrams. Yeah, yeah. Like bare minimum versus optimal amount.

Yeah. And by the way, the early studies, too, when electrolytes used a lot of sodium, like the first gatorade that they used. Was it a University of Florida? Yes. And you guys know the story? The story's kind of crazy right there. Have you looked it up before, Doug? Have you ever looked at how gator egg came? That's why it's called the Gatorade because it's for Florida State. Yeah. Yeah, the Gators. And like, they were, I forget what happened. They were getting like crushed. Like just their. They had one of their nutrition scientists developed their, they called it Gatorade. And it was high sodium. Yeah. They lowered the sodium because. And the, and the team's performance, like, when. drank that when I was in college. Went through the roof and then so the name was born like that. That's right. Yeah, it's got a really cool story behind it. That's right.

So I got some studies here on it, which is pretty interesting. So there's studying the 2011 Journal of Sports Science that showed that sodium supplementation, three to six grams a day during endurance events reduces plasma volume loss and it maintains hydration far better than water alone. This is definitely critical for events lasting more than an hour. Again, that's what they found. Remember, in Florida, when they were playing football, it was hot and humid. Yep. And when their athletes were, you know, drinking,

and it's not the Gatorade you buy the store. You lose 10 pounds before you even step on the field. Oh. And the time, really? Kind of weather. And the reason for this is it's because the water's pairing and sodium's holding onto it, right? Keeps it in your body.

So basically, it's storing it for later when you're going to need it. Oh, let me give you an example. If all you drank was distilled water, you're dangerous. Distilled water is water with nothing in it. Yeah. Very dangerous to just drink. Yeah, just goes right through you. Right through you.

You can actually dehydrate yourself as a result. Yeah, 1965. 1965 was the first time. And the original Gatorade, like I said, was much higher. And it was in result, the concerns they had because of the heat and dehydration

that the Florida Gators football team was having. Here's another one. In 2016, meta analysis found that sodium ingestion improved endurance performance by three to five percent in events like marathons and triathlons, which is a big deal

when you're talking about that level. Research in 2006 medicine and science and sports and exercise linked hyponetremia to ultra-endurance events where athletes over hydrate without replacing sodium. So athletes would run into this problem in endurance events where they're drinking lots of water and their electrolyte balances off and they're getting muscle cramps and they think

they need more water, which is actually what was causing the problem. Too much water, not enough. We saw this a lot, especially when I was coaching in high school kids, it's like, yeah, they're on top of their water consumption, but they were still getting cramps at mid game. Yes. And it was really that balance.

This is especially important. So if you do endurance events, you sweat a lot, this is a big deal. Like some of the consumers that like the element product the most are people who work in the sun. These are blue-collar workers. Actually, they'll buy element because it makes a big difference. Yeah. Because they're out in the sun, roofers, those kind of people, right?

So if you're out in the sun, you're sweating a lot, like you need to add some sodium to your water. If you don't consume a lot of processed foods, if you're on the sun, Big one. If you're in a whole food diet, your sodium intake is significantly lower than if you had a lot of processes. Okay, so I find this.

This is enlightening. This is interesting to me. I don't know if you see, like our editing team's all young, so they follow like all the young influencer kids and so with that. And there's an influencer kid. He puts out,

I want to give him, like 95% really, really good credit. I know he shits on electrolytes is one of his things. Yeah, and Josh has sent it to me. And like, what I don't understand, again, I think this is just a lack of experience of knowing what happens to a lot of clients.

It's like you take a client who most of their life has been eating processed foods. And then, which by the way, the body is now adapted to this high level of sodium. And then you convince them that eating whole foods is the path. And they are bought in and they do that. And, you know, even if they salt their food reasonably, the amount of sodium that that person intakes while also now pushing to work out is dramatically lower than what it used to be. And many times, me simply just bumping my client's sodium made a huge difference in how they felt, their performance. all the things. So I find it really interesting

that there is a, you know, there's pushback in some of the science community and the fitness side of some of these influencers that think that, oh, electrolyte game is such bullshit. It's a waste of money. It's not.

Look, if you eat processed foods, you don't exercise, you sit on the couch all day. Like, don't use electrolytes. Right. You're getting plenty of sodium. You're not sweating, like, except for me.

Sodium levels are great. Yeah, you're fine. You're probably not a good idea if you add sodium. But if you work out, eat a whole food diet, you'll probably notice an improvement. especially if you're low-carb.

This is where it gets crazy. When ketogenic diets or low-carb diets starting to get popular, people would talk about the keto flu. And the keto flu is, oh, you switch over to ketones. Your body has to get used to it. You feel like garbage for a couple weeks

and you're fatigued and you've got headaches and, oh, don't worry, your body will adjust. The keto flu is because they needed sodium. Yeah. Because when you have no carbohydrates, your body flushes water out. And it's funny when, you know, when I have clients go keto for whatever reason,

And they'd feel that way. I would add salt to their water. And I'd say, let's see if this fix it. By the way, you'll know. Oh, you'll know if it fixes it. You'll know within 15 minutes. You'll add sodium. And then 15 minutes later,

keto flu evaporates. And suddenly you feel remarkably better. That was because of the sodium. And then as far as for bodybuilders, the bodybuilders, you know, if you really like to train like a bodybuilder, you're probably not eating a lot of whole, a lot of processed foods.

You're probably eating a lot of whole foods, high protein diet. And you like the pump, right? The pump is great. there's lots of supplements out there that talk about improving blood flow with citraline, with argonine, and yes, that'll help. But I'll tell you something right now. You have 1,000 milligrams of sodium with some carbs before your workout,

have another 1,000 milligrams during your workout, best pumps of your life because of the sodium. It makes it a huge. I also found it as a better, so this was something that was different that I did in our space during the competitive days because I never liked the idea of what some of these competitors were doing where they went like, no. sodium. But I saw the benefit of trying to get the water to pull out of your system. And so instead of me going, eating my whole food diet, my whole, my whole prep, and then all of a sudden cutting sodium before going to show, I intentionally pushed sodium to much higher levels and then brought

it down to normal. And I would get that same effect of losing that water weight that all these guys are doing. But then when I came into stage, I'm still salting the shit out of my food like normal and eating a good amount of sodium still just half or a quarter of what I was. was before. And I was, this was before Element was even a thing. So I was using the giant dill pickles. And I get like two, three of those big ones a day to push my numbers up in addition to

all the salting of my food. And then all I do is I'd go from three to two to one to none. You know, you just reminded me, you know it craves a lot of sodium as pregnant women because their blood volume goes through the roof. They've got way more blood volume. So some of the, my friends, we have some friends that are pregnant and they're constantly asking me

for Element. But like, oh my God, this feels so good. It's the whole, like, the reason when I thought of that. You brought up Dill Pickles? You ever hear the stories of women who are pregnant craving? They want to drink the pickle juice? Well, that's still a, yeah, that's still something that even like friends of mine, loose friends of mine, they'll, they swear by drinking pickle juice. And I'm like, oh, you're craving sodium. Yeah. You know, the other, they think there's some magical reason. Well, that is the magic. Yeah. The other, the other hack or thing that I would include is to, like, people who I see a lot,

if you're, if you use a lot of sauna, saunas and, and, you better sodium up. Because I, even with me taking the product like I do, I have to do a second one when I go spend a half hour or more in one of those. Otherwise, I get a pounding headache. And so that was something that took me a minute to realize because I thought, oh, I'm already using some of the sodium oil. I should be fine. But, I mean, I sweat so much. And I'm sure everybody's body's different on how much your body excretes. But my definitely turn that over fast.

And so me being able to, and I don't know, that may be tied to my peeing and stuff like that, that I go through a lot of fluid or what it is. That's a lot of people feel. But I recognize that if I'm going to do the sauna, steam, jacuzi... I got way better muscle endurance, like, in some of those workouts where I'm doing, like, higher rep volume, it's like, it's substantially, I notice that. It's when I add in quite a bit of sodium, it, it, I can have so much better endurance. Do you guys want to hear a crazy, a crazy poll that has been just now making its rounds right now? A survey conducted by one poll, so this was UK women, right? they did a survey and they found out that out of a thousand UK women surveyed a staggering 50%

admitted to having a backup partner in mind if their current relationship was to fail. 70%? 50. 50%. By the way, married women are more likely to have a plan B in mind. Yes. And its backup is likely to be an old friend who has always had feelings for them. Other candidates include ex-boyfriends, husbands, colleagues, or a gym buddy. So what do you, now, why do you guys think? I have some theories around this. I definitely have some theories around this. Well, I mean, if you buy into the provider-protector thought process and it's like, hey,

we're disposable. I'm, you know, I love this guy and I'm going to give it my all. But if he doesn't come through and doesn't protect, doesn't provide, then, you know, Steve's been begging me for my whole life since high school, so maybe I give him a shot. You know what? What's part of this is they allow that sideline again. They allow the plan B

guy to think that there may be something. So they kind of string them along as a plan B. We're just friends. Exactly. Captain Friend's zone. Is he going to last that long until like the guy croaks? Exactly. Yeah. It's exactly. They think that. It'd be interesting how many times. So you say 50%

admit that. 50% in this poll. Yeah. I don't know how accurate it would be, you know. Well, I mean, if 50% are admitting it, you got to think it's at least that, right? Yeah. I mean, because you got to think there's a percentage you're going to deny it. Yeah. You're like, no, I would never do that. Well, it's like your whole world's about safety, security and all that. I could see how the brain's kind of like, you know, evaluating all the time. Divorce data is interesting too because they'll, and this is a, there's a real stat that women rarely will leave their husbands without having someone else. Yeah. Rarely do they leave in terms of the data. Like years in mind they've already. In comparison. to men, right? Rarely do they leave with nobody. Yeah. It's typically they leave and because they have somebody else

to go to. What was the percentage of most divorces that were initiated by women? Isn't it higher? 80%. 80? 80%. Wow. 80% are initiated. Now what that what's included though is the man who steps out and then she says I'm out. Yeah, that doesn't mean that they're the ones

causing it. Right. Doesn't mean it's her fault. Right, right. But they're the ones most likely to go and start the process of divorce. Well, let's is funny. I saw a study that's not necessarily related to that, but somewhat. So it was about as like a sleep study of, for men, it was like very beneficial for them to have a significant other sleeping with oxytocin and all this kind of bonding, you know, associated with. They got better sleep quality, all that kind of. But for women in the study, they found that actually a dog was a better suitor. Really? For them to sleep with. Yeah, I was like, what? That's interesting. Because, yeah, and it was like trying to, trying to explain that they were like less restless.

Like, like, they just like match their heart rhythms better and like, you know, the right temperature, all those kind of things. It was like, more matched. That would be interesting to read with that because I know, I know Katrina swears by that. She gets worse sleep when I'm out of town. She hates that. Oh, yeah, if I'm out of town, she's like, I never sleep. Yeah, Courtney too. dogs always end up in bed and I'm gone, you know, every time.

And so she probably gets better sleep. Well, it was crazy about that first thing I said about the backup plan. It's really crazy how people go in because the general stats on marriage are not really great, right? It's like 50% end up not working out. What's crazy is that, like thinking about a bit, like you're going to build a business, right? Adam, you've said this before. Like, you're going to go into a business. Your odds of success dramatically go up if you go all in.

That's right. rather than going in kind of like I'm going to tiptoe in because just in case and I'm afraid type of deal I think a lot of people are so afraid that they go into marriage like with that mentality like well you know just in case it doesn't work out

you keep your stuff here I'll keep that there I got my plan B over here type of deal it's a failing strategy for sure it's like you're setting yourself up for higher odds of failure versus like we're all in well I think there's also that there's misconception of when you're going to get married that it gets it gets so much easier, like when you get married.

You know, funny, because you're friends with the mentor of mine that I had when I was a kid, Chad. And I'll never forget when he said, I was dating somebody at the time and I was asking his counsel on, you know, should I stay with her? And how do I know? I think she might be the one. I'm like 15, 16, right? Right.

And he didn't just start laughing at you. Oh, no, he did. I appreciate him not, right? And discounting me that way. But he said something to me that forever stuck with me. And he says, like, everything that you are challenged within the relationship, when you get married, it will be 10 times harder. And he goes, so as long as you can make peace with that, then, yeah, she could be. Great advice.

It was great advice because I, and again, to your point right now, is it shifted the way I thought about going into a marriage is that it's not going to be easier and necessarily, we're going to have as much, if not way more challenges before. And so is this the person, I've heard a better example of like, you choose a partner on someone who you would want to go to war with. with somebody who you know we're going to go have to handle some shit and like that's the person I know it's coming I don't know what it is because you're going to go to war and you're going to face it

and I can't think of a better person and I think about that with my relationship with Katrina is like there's nobody I'd rather do all those hard things with than that man I follow this on social media there's this Orthodox priest he does a really good job father

Josiah Trenum I think and he said so it's from a biblical standpoint but that's the origins of the marriages we understand it, one man, one woman, right? You know, two people, that's it. He says marriage was not designed to make you happy. It was designed and created to make you holy. And I thought that was a great way to say it.

Because people are so like, no, I got to be happy all the time. He is like self-serving. It's about happiness. There's nothing self-serving. No. And I love that he said that. It's a sanctifying thing. Just like with kids.

Like people think with kids, like, I don't want to have kids because it's going to be hard. It's going to be stressed. I'm going to be tired. Well, yeah, it is. And you're not going to be as, I guess you're not going to have that, the same kind of happiness stuff, fun stuff that you have now. But that's not what it's about.

It's totally different. It's something you can't explain. Along those lines, it's funny. I had somebody comment on one of my posts on X. And it was, it's a, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, this guy said this, this is a really sad way of thinking of love. The person put on there, love is just, the chemical reaction in your brain.

And I said, God, I used to think that. Wow, yeah. You know what's crazy about that? It's a choice, man. But you know what's crazy about that? Do you know that the ancient languages had different, different words for different types of love? Doug, if you could look up the four Greek, the four Greek words for love or ancient

Greek, like the way you love your mother, the way you love your mate, the way you love your job. Yeah, so we use love, we just have love. Right. I love pizza. I love my wife. I love exercise. I love lamp.

love this movie, and we think it's a feeling. Like, that's what love is, is the feeling that I get. It's like, no, the ancient languages understood this. There was agape, which is sacrificial love, eros, philia, and storage. And one of those is like brotherly love. One of them is familial. It says right there, selfless love, romantic love, friendship love, and familiar love. Yeah, so they have four different words to describe love.

But what we've done is we've taken everything and put it into this one thing and just said love. and the feeling of love isn't just love. There's lots of things that... Well, I mean... The feeling of love is that Arthur Brooks says it well. It's like the... It's like smelling the turkey dinner, but it's not the turkey dinner.

It's evidence that it's there. Well, I mean, thanks to, I mean, our society and Disney and I mean, we've positioned it as this, you know, romantic feeling that you'll just feel. I mean, I remember being told that when I was younger... You'll just know. I remember being a young kid and asking, like,

you know, how do I know when I know? Oh, you'll just know. You'll just feel it. And you're walking around. Like, when is this thing going to make I feel this thing? To me, that was one of the, you know, most important moments on my journey of finding my wife was realizing that it's a choice. It's an action. It's like it's an act.

And like, no one ever told me it loves an action and a choice. So you choose to love that person. You choose to take action. And then if you reframe it as like, okay, I've picked this person that I'm going to do this with. And instead of me always looking at all her flaws or all of what she's not doing, it's like, what can I do? because it's an action that I'm choosing to do for her and say we're having a hard time so it's like instead of what we tend to all

default to which is pointing out the other person's faults and what they're not doing or all the things it's like well what could I be doing in this partnership to serve my partner more and it's crazy because when you move in that fashion it's wild how much better it becomes

there's a real problem too with you know you ever hear people say like oh we lost the spark you know those those those great feelings are gone or whatever. There's a real problem, and therapists will talk about this, where there are people who are addicted to the falling in love process. So they'll fall in love with someone? Yes, yeah, I think.

And they never move past that. See, my interpretation is that is, and this is how I, and this is my opinion, so you can agree or disagree, is those are people that misunderstand lust with love. Yeah. Because lust is a very powerful feeling that we all get, and it comes and goes and it you'll it'll surface sometimes it'll get surprised it'll pull you yeah and and i think many times that that that and that lust leads to a sexual desire which then may be

interpreted as oh this must be what this pool this addiction that i have towards this person must be what love is and it's like yeah no that's that by the way the data on on that's very fascinating the people who report the greatest satisfaction in their self and their sex lives are people who've been married for decades who are in their 60s. So if you think it's about being hot and the lustful thing, they're the ones reporting. By the way, to take this back to fitness, because I think, you know, we have a lot of fitness individuals who will get it if I do it, communicate it in this way. Imagine what it would be like, actually, we don't need to.

We know because modern societies are like this. If the only value that you worshipped about food, the only value that you valued about food was its palatibility, it's all about how enjoyable it is to eat, that's all it is. Where does that lead to? Right. Obesity. It leads to disease. It leads to...

Yeah. So if you have that narrow understanding or scope or under, you know, value of food, you're going to end up sick and unhealthy. Food isn't just the palatibility. That's part of it. But there's also so many other values that you get from... I mean, you could also say this about... You could also say this about exercise.

So another way to tie it back to fitness is if you approach fitness is its only values the way it makes you look and you're always driving for that. that's also fleeting. Of course. Even if it gives you what you want temporarily, then you fall out of love with it after a while. And you're like, oh, cool, I've been 3% body fat. Now what?

It's like, yeah, and then you go off in the other direction and then you don't care anymore. Then you were that guy or that girl who talks about the time when you did it. You know, like, oh, yeah, I've done it. I've done the fitness thing. I've worked. It's like, if you attach the only thing to how it makes you look, and yeah, you'll also lose that battle too. Speaking of like love and lust, or this, I got a stack for you guys from Organify.

that is, uh, we'll call it the happy stack, but I, I think we could more appropriately call it the horny stack. Oh. Shilajit and happy drops. Both work differently to boost libido. Both have been shown to boost, uh, sexual desire. The happy dress do that too, huh? I've told you, I've told you guys this.

Yeah, the saffron in there, uh, boost, uh, libido, especially in women. Shillijit has been shown to do the same thing. Both come in the gummy form. You stack those together. That's a good time. Justin over there throwing in his wife. blending in my life shakes, sliding in there. Are they going to watch a movie?

Hey, babe, I'm bright some candy. She's like, what's this tar tasting? What the hell? Are these happy drops? Junior fruit don't taste like this. He's not taste like gummy bears? Why keep touching me? It's working yet.

He grabs some popcorn. Oh, yeah. You know exactly the joke I've made it with that one. Oh, dude. I don't know where they did this, but there was like, at some college, they decided, I think, through some genealogy or whatever, going through genetics, like they tried to recreate

what, hypothetically, like, the first human look like, like, basically atom, right? What they'd look like. And so they put this all together. This artist renders it. It all comes together. You know what it ends up looking like and turns into? What? Vindiesel, dude. I swear to God. He looks exactly like Vin Diesel. Stop it. Oh, hell, no.

What do they get the idea, though? What do they even think that this is going to be? I have no idea what the motivation was for it, but it's just, Yeah, but it was like a legit college where they ran this program and got this artist to render it. Now, yeah, I'm assuming that that's what they're doing is a reverse engineering, all the, you know, tracing down like the looks. Oh, my God, it's exactly like Vin Diesel, right? Like, it's scary, it's scary and accurate, it looks like Vin Diesel. Why? I have no idea.

Why do they look identical to me? I mean, what that would say is that his, his makeup. man right all his all like whatever his ancestral like his ancestral tree is linked similar to what atoms would be in order for that to look is that I mean is that how that would work yeah like if they go back and look at all the he has the perfect like characteristics and like you know like facial features that is exactly it all together that's not even like kind of close that really that's what you're going to come up with is like that's the first human I don't think I'm more and more I'm believing that with some things right that scientists you were getting

trolled yeah that they do a lot of guessing you know I mean? Like a lot, like, this is a lot of guessing. So glad you're starting to figure that out. So, so glad you're trying to figure that out. Yeah. I mean, they did this with like the shroud of terrain and all this. And they're trying really hard to give us a real image of, you know, what these historical people might look like. But come on, I've got to tell you guys. Tell me about that lately, I, about, because he's on this and he's going back history. So you have to tell me about the frozen, the frozen embryo that. Oh, yeah. So they just, the oldest, I'll read it to you, an Ohio couple, welcome to baby born.

from an embryo frozen for over 30 years, setting the record for the longest storage time before birth. Lindsay and Tim Pierce used donated embryos through embryo adoption after struggling with infertility. The embryos were donated by Linda, a churred, who created them through IVF in 1994, but couldn't use them after her divorce. Wow.

The baby was born from an embryo stored for 11,148 days surpassing the previous record. Isn't that wild? Yes. Yeah, that's a lot. shelf life. That makes it. That's kind of weird. I don't know how I feel about that. That's interesting. Yeah. Yeah. So is there, what would be the reasoning, Sal, they would, they would use that embryo? Like, I don't know. Like, yeah, why did you choose the old one? Why'd you pick

that one? Yeah, I'll take that one that's been on the shelf for 11,000 days, please. Yeah, move the cobwebs a little bit. Yeah. Can you give me a newer one? I mean, Linda was a badass. I know, I mean, I should hope so. Yeah. Isn't that wild? I want to know if this baby is maybe that baby's healthy. I want to know about the baby. Is the baby just Just now born? Like, do we know anything about the baby? Yeah, I was just born recently. July 26.

Yeah, dude. A cute baby picture. Crazy. Yeah, I don't know, man. That's, that is wild. I got something for you. Okay. A company in Spain, I can't wait to hear what your guys' initial thought is on this,

because I know I have an initial thought. A company in Spain gives workers a 30-minute masturbation break written in the official policy. Oh, bro, I said this is the group. Yeah. I mean, I used to take that anyway. So it's like, now I could have got paid for it, is what you're saying? It's called, shut up.

It's called the masturbation station. Employees go mid-shift to relieve stress and produce and boosts. So now you don't have to hide in the bathroom. You actually have like a designated station. You know, this reminds me of, what was it, what's our show that we like that we all think is hilarious? A righteous gemstone. When the prayer pods turn into masturbation. I don't watch that.

Oh, you missed out. Yeah, one of the inventions, one of those kids comes up with is like these prayer pods. And there are these pods so people can pull over and pray wherever. You know, no. In malls, they turn it to, yeah, like, like in airports, you know, he's like, no, there's masturbating in there. So when I read this, I immediately thought to myself, like, this CEO is 100% a pervert.

100% is trying to find a way to be a pervert with a staff. Do they even have an HR department? I mean, how did that fly? I don't know how that flies. But for sure, this is some, whatever the CEO is, whoever's running this is like, yeah, oh, did you take your break? You imagine that? Imagine your boss coming up to you.

Justin, did you take your jerk off right? I'll go ahead. I'll just hang out of me. How was that? Was that okay? You say that until like the reports come back. You know, the no sick days and performance went up by 20%. Then he looks like a genius.

You know what I know. Hey, what are the perks if you like crush it that month? We have someone who's going to offer you a hand. We actually have a machine. Yeah, we want to talk about. Steve, you go out, tell us all your success story this thing. Yeah, I want it every day.

30 days in a row. Good job. Yeah, to Justin's point with HR, like, how do you not get in trouble for someone? Where was it out again? Spain. It's in Spain. Oh, Spain. Much looser rules over there.

I guess. I mean, is that the case over there? I mean, they sleep half the day, right? Yeah, that's true. I don't know. They're the ones of siesta. Yeah, they have siesta is, right? Isn't siesta over there?

Yeah, is that really a thing? I mean, I'm like, I'm jealous. They get to work a little bit, then sleep a lot. It is an adult entertainment company. Oh, well, that makes sense. That makes a lot of sense, doesn't it? That makes total sense. It's called Erica Lust Films.

Oh, yeah. And, yeah, him as a boss, he's already. Maybe because everybody's working on, they're working on their projects. Distracting. I can't handle this. Bro, I get to, go in there. Yes, go handle your business, then get back to work. Get back to editing these films, bro.

Whatever happened, okay, I brought up in the show like a long time ago, the big movement on the four-day work week. I don't know. And there was a lot of companies that adopted that and were doing that. In fact, we had some partners of ours that I think that moved to that, I don't, I haven't heard anything else about that. I heard that, like, a lot of them started to really demand everybody back and we're trying to rebuild culture, but. Yeah, I know that about COVID. COVID did a thing and you continue.

Once you give people that, before that, it's hard to pull them back to you. Yeah, there was, I mean, there's a lot of people that I know that both my family and friends had jobs where they only had to come in the office once a week. And most of those companies have reverted back to the old ways. But there was some, there was a, there was a lot of good ideas around the, like, I mean, personally, If I had the choice of four 10-hour days over five, eight-hour, I would take four 10-hour days. I mean, I already was doing that back in the day.

Yeah, right. What's it say, Doug? Yeah, so there's a lot of companies who have actually done it successfully, including Microsoft, Japan, Kickstarter, Buffer, Panasonic, North America. You know, you know, talk about Japanese culture, though, Doug, with work.

If you're working so hard that you're falling asleep at your desk, it's almost like a flex. Yeah. People are like, oh, man, look at, yeah they're notoriously long workers sleep on the train and then just go right back to work yeah they grind it's crazy they grind over there's just 29 companies with four-day work right yeah i'd be really interested to see how that how that pans out i mean are you guys that way i mean i would i would according to this employees are happier work harder um right have that type of schedule yeah i mean i would

if you if you came to me in my 20s and said hey here's a deal like instead of coming five days a week we'd love for you to come four and and i worked seven days a week for you i know That's why it's a no-brainer for us. I was already working seven days a week and six for two. Like, what? Four for ten? Easy. I thought we just had to do that.

You know what it's like working, well, you guys know this. You worked seven days a week because I did this for years, okay? Working seven days a week for years and years and years, when you take a day off, it feels so hard to get back in the momentum. If you take a day off, it was easier almost to just keep going all the way through. You guys remember that? Yeah, that's funny. But you've also seen, like, they've done.

done, they've done research on this, too, of like the amount of actually productivity that the average employee has. Oh, yeah. It's like, low. Crazy. In an eight-hour day. Especially now with Facebook. I'm pretty sure it's under two hours. I'm pretty sure that's the research I've seen. It's like, in an eight-hour day, I think the average employee is literally productive for like two of those hours. Unless you live in China where they monitor you. Yeah. Well, that's why, hey, that's why being a trainers, this is why I tell people who want to become personal trainers. If you work an eight-hour day as a trainer, you have eight clients, you're working eight hours. You're tired. There ain't no, off. You don't get to go hang out at the water cooler or do whatever. You're with a client for

eight hours. You guys be charismatic. You got to be on top of your game, sharp. That's it, you got to be there. Look, if you do 30 hours a week as a trainer, that's what I consider full time. They, they can, it's considered full time. Yeah. 30 hours of training clients is a, is a full-time trainer. Have you guys seen? Oh, so for three hours. Okay, so I was off a little bit. That's a eight-hour day. Yeah. It's not even half. So I'm not even half the time. Well, I know you have those secret cameras for our employees. Yes. That's right. Dylan.

Napkin. And then we watch it and laugh. I mean, our team, I'm so impressed with them that we give them a lot of autonomy and freedom around that. We got a great team. Where we're not overseeing them during a lot of days, right, that we're not in the office. And so, but I've randomly come in. Just trying to catch them off your game in this. I've never caught them goofing off or messing around on YouTube or doing that.

They're always trying to amazing team here. 100%. Okay, so music changes, though, I'll be honest. Justin, I know you've been, have you been seeing this distant object that scientists are saying this may have heard all about this. Have you been seeing it? I've heard about it. I haven't like, you've dug too far into it.

Some scientists are saying it's probably an alien space probe. Yeah. Like, it's probably not natural because of the trajectory and the speed. This is where my conspiracy brain just goes crazy. Oh, that's why it's why I brought it up. Come on, dude. There's a huge, it's about the size. Let me see how big is.

Okay, film me in because I'm not watching this. We have located a huge something that's moving at the speed of about 36 miles per second. Yeah. And it is seven miles wide. Seven miles wide. Okay. It's huge. And it's not, it is not moving like a normal, natural thing in space.

No. And so scientists are saying this. Is it coming towards us away from us? In our direction, but it won't hit us. But it's moving towards us. At one point, we'll get close enough that we can actually. Like in orbit with us? Yeah.

Will we see it? I believe so, Doug. See what it says in the news there about that? Just put... Did they say, I mean... Put a possible alien probe and then go on, click on news and see what pops up. Have they pointed one of those like Hubble telescopes on it or anything? I don't know how they're following it.

Clear images. Yeah. So the name of it is what? What does that say? We've already named it. Yeah. Look at this. Probing.

It's like interstellar object. Oh, it's most... Nobes, bro. Oh, no. I'm going to hear. hear what Snopes says, actually. Oh, you do? Okay.

Yeah, let's see what Snopes says, even though they've never believed anything. It's likely a comment, according to Snopes. Likely, okay. But I am reading, go back and look at the other

articles with scientists. A lot of them are saying, like here's a Harvard scientist believes that it could be an alien craft. Yeah. So let's go to conspiracy. Go three eye atlas

is the name of the craft. Alex conspiracy theories for 500, please. In a few months, it's going to be in our, I believe it's going to be closer to us, right? Okay, so we'll get to the bottom of this.

And it's possible possibly hostile. Yes. Possibly hostile. Again, making up stuff. Seven miles wide. That's big. That's big.

If that hit Earth, that's like extinction of it. Big flying object. Yeah. So, Justin, what's your theory on why they'd be saying this? Project Bluebeam, dude. Damn, all day. Do you know Project Bluebeen? I do not.

You need to look that out. I know. Why have you guys? Well, I mean, look, here's just my food for thought is like where we're at now. Technology-wise with what we can do with drones and like, what we can do with being able to project images like we can project really really large images in the sky yep and it's just i'm already seen i don't know if you've looked but there's been reports too of like down in south america where they're seeing like actual religious icon iconic imagery that

that's in the sky there's like a ring of fire over this other place um i forget where that was but they again people are reporting things in the sky and my brain is immediately Oh, dude, they're just projecting these things to fuck with us. Project Blue Bean, and I want to know what the roots are, was this a CIA, was this like a declassified? Like, where do the roots come up from? But Project Blue Bean says that there will be a faked alien invasion that will, that will scare us enough to organize a new world order under a new religion. And it's going to depict this religious figure up there that's going to say this is the real religion. It's going to bring unity amongst the whole world.

Unity, yeah, everybody come together. and bring unity. And that's in order to create a new world government. What? Yeah. Well, if you think about it, that would be the most effective way to do it. It's the only way you can do it, yeah. How would you get all the governments and all the people of the world to say, let's all make a big...

See that or nuclear war. Nobody wants that. Yeah. So that's my theory too. Yeah. That's my theory too. What's going on over there, buddy? I'll tell you what's going on.

These stupid websites keep opening up different things. Okay, so it was originated in 1990s by some Canadian journalist. So that's the conspiracy theory. Yeah, but where do you get his information from? Well, I don't know. I'm trying to open it up and it keeps... There's other links there, Doug. I get it.

We got the boomer on the... I'm not a boomer, by the way. Are you what are you? I'm Gen X. I'm the first year of Gen X. The Canadian government debunked it. I remember, there's some story about it. And the guy, the journalist who came out with it died.

Yeah, but then they died. Then that just, that conspiracy got more popular again. So that's kind of how it all. always goes oh speaking of that so there was this interesting um backstory on um so there's this PBS i think one of those like public broadcasters like this guy devoted his life to to exposing fraud and exposing like corrupt uh local politicians and local like corrupt cops and so he would go on the news i think this is somewhere in the east coast and would would name names and would literally like tell people

what he's found and just kept doing this and then and then cops some of the cops like didn't like this that he was looking into you know some of the corruption and all this and turns out one of this cops is big you know big guy um he he he was like shaking him down he's like

stop stop doing this and ended up like beating them up and this happened like four times and then he would he would actually report go on on live TV on public broadcasting and he would be he'd be like the last time he was in the hospital and he's like reporting and this guy had beat him up again and so it took him to court the guy gets off no charges nothing right this cop later on um basically he he then uh the the cop gets oh this guy dies mysteriously and then the cop gets arrested

for killing four people and so he ends up in prison now this cop and he was he was saying that he has ties of the mob and all this kind of stuff trying to threaten this guy and turns out this guy this cop he was the last guy in the cell with Epstein oh so there's like this weird connection there

at the very end yeah I lost track all right what was happening but I caught back up with the so there's a cop sorry so let me be clear I think I got it a reporter A reporter got killed. He was killed mysteriously.

And that cop was tied to the reporter. That same cop was in Epstein's. He ended up getting arrested for killing for the people. Do we need more evidence? Yeah. I know. I was confusing. My bad.

But that's the facts. I was trying to follow along. I lost that way through. I needed like a diagram. Yeah. Bro, do we need more evidence so that Epstein didn't kill himself? Come on. Where is the latest with it right now?

I don't know, dude. Didn't they say they're going to release? We're not going to find it. anything because it's too integrated with people that are really powerful. I believe. I think first of all, there's one of two options. Here's my theories. Option one,

that they are doing an investigation and revealing any of it will complicate or prevent the real investigation. So they can't let anything out. I think it's crazy that there's not even more talks about like the different types of paintings that he had in there. Oh God. Some of them like,

I mean, George Bush throwing airplanes at at Lego planes. It is wild. All the red shoes that they're wearing red high heels. The blue dress that Monica Lewinsky was wearing. Clinton wearing it. Come on, dude.

There's some stuff. Don't look into. There's all other stuff too. That's weird. Oh, yeah. All the children and stuff. The Pedest to email. Yes, dude.

Also, Jisleine Maxwell was before that was a recruiter for Disney for talent for kids. Was she? Yeah. No. Yes. Are you serious? Yeah. I didn't know that.

So there's that ties up. Here's the other theory I have. The other theory I have is that there's so many people implicated that if it all comes out, it'll, oh, it'll cause destruction. Yeah. It'll take down everything. I believe that. I believe that. And that's the part of me.

Everybody are you going to go through everybody. To me, that makes the most sense of why even, because Trump campaigned on, I'm going to release all this stuff. Sure. But if you're now in position like that, even if it, like, because I know the default is, oh, he must be in it. But come on, the Democrats would have done that if they'd known that he was in it. so I don't necessarily think it has anything to do per se with him but I think when they sit down with the people that make this decision they're like listen you put their shit out here

and you're going to implicate well he hung out with him I'm sure he's on the list but you know him having some kind of criminal activity there is you know I'm sure I think everybody's going to be on the list I think I think you did you guys watch the um what a by the way since we're on Epstein what a great interview is the guy who um who is the oh my god I cannot think of the who used to be the head fox guy

that's now by himself. Tucker Carlson. Did you see Tucker Carlson interview the Epstein like invest? Oh my God. You are, I sent to Katrina because it was so good because I'm like, her and I don't follow a lot of this stuff closely. But an opportunity to have somebody who like literally has studied his whole life and he took you through his timeline of his entire life. And like this is where he was at from this year to this year.

This is who he was working with. This is who he met. And like listening to like, how like even his first job that he got and then how he got fired and then all of a sudden is now working, then the very next year after he gets fired. Does anybody know how he got all

millions of dollars? No. Well, they can't. And why he was so interested in all these scientists and their latest technology and influence and how he like. Because it was a huge Black Weinstein. It was a powerful blackmailing operation. That's it. Period. And a story. They have so much dirt on so many people. Yeah. If you think the president has the power to do this, your, you're,

You're tripping. The CIA and these central, these organizations. And they dismissal of it is such bullshit, dude. They have this power and they don't want to get rid of it. It's like, no, we got blackmail on all these people. We're not going to let the cap out of that. They've opened that box. You can't close it.

No way, dude. And if nothing happened, by the way, they're like, oh, there's nothing out. Why is Jill Zane still in jail? If nothing happened. If there's no, if there's no. It's wildry, she's still alive. Yeah. Well, yeah.

Well, yeah, they're trying to, yeah, use it somehow as a, we'll see. Chess piece. see. GHKCU is a peptide that has been shown in studies to dramatically improve the look and health of your skin. Boost collagen production significantly. Now, there's a company called Luminose by Intera. They have the highest concentration of GHKCU

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First question is from Fulvio Castle. Are a thousand calories worth of protein exactly the same as 1,000 calories of carbs or fats, or do I still have to subtract the thermic effect of food from it? All right, all right. So here's where it gets, we can get into the weeds a little bit,

But I'll answer the question first. Count it all the same. Yeah. That's okay. If you try to get into the nuances of thermic effect and all that stuff, like, good luck, trying to calculate that. You're better off four grams, you know, a gram of protein is four calories, a gram of carbs, four calories, a gram of fat, nine calories.

That's the end of the story. Okay. That being said, there is a difference when it comes to protein. We know that protein per gram has what's called a higher thermic effect, meaning it It actually burns more calories to eat protein than it does for carbohydrates and fats. This is why in studies where the calories are controlled and we're looking at, you know, we're testing different groups, the high protein group, same calories loses one of the reasons why they lose body fat.

Now, simultaneously, it also contributes to more muscle growth, which can also increase the caloric burn because muscle is, you know, more thermically active or more metabolically. active, let's say, from a calorie burning perspective, than body fat. But that being said, like, if you start splitting hairs like this, like you've gone way too far. Way down the round hole. Way down the round hole. It's easy to, it's, the simple answer is what you say, which you coming on this. And I'll give another example of where, um, where this protein makes a big different. Let's say I had a client, which I've had before, that only eats a thousand calories. So you're grossly under eating some of your central macronutrients protein being one of those.

And you increase your calories by a thousand, okay, from 1,000 to 2,000 calories. And you get all 1,000 from each different macronutrient, you'll see significantly better benefits from getting the 1,000 calories from protein. Extra protein. Because that person now will start to hit more of their essential proteins, which plays a role in building muscle, which then plays a role in speeding your metabolism, which then plays a role in you're probably leaning out and losing body fat. So from that perspective, they're not all equal in that sense, but I've never calculated thermic effect or like, oh, you know, it's like total calories. And, you know, what's funny about that, too relevant. Yeah, and what's funny about that, too, Adam, is like, I mean, if you want to calculate the fluctuations that happen on a minute-my-minute basis, you'd be better off trying to figure out how your metabolism is adapting every single day. But that would also be in futility because it changes all the time.

Yeah. You know, the calories in versus calories out, basic understanding is true. Taking less calories and you burn and you lose weight, taking more calories. calories you're burning, gain weight. But that calories out part fluctuates dramatically, can be changed dramatically through hormones, through muscle gain, metabolic adaptations, mitochondrial and accoupling, some people would say. And then the thermic effect also plays a role. But when you try to account for all that stuff, we don't have machines that read things accurately enough on a day-to-day basis where this would make any sense whatsoever. And I don't see how

this would make sense for anybody anyway, unless you're trying to get within one or two calories. Well, the way it would make sense, the reason why I gave the analogy that I gave is where it would make sense is, let's say you're a client who's, I'm going to bump my calories, a thousand calories. You're probably better off going a thousand calories of protein for the simple benefits that it has other places. And then in that sense, it makes sense that you're paying attention to like where those thousand calories are coming from. Although that's a lot of grams of protein. That was that, like 250 grams of protein or something ridiculous like that? Yeah. Yeah, you're right. Yeah, it's a law. I mean,

You want some carbs and fats. That's a good point. But I hear what you're saying. You're going to bump 100 calories, 200 calories, right? Yeah. And fat is essential, too, though. There was oftentimes, I'd have a female client where she's hitting essential protein, not ideal protein.

Ideal is, you know, one gram per pound of body weight generally. But she was hitting essential protein, but she wasn't hitting essential fat. Yeah. So then I would have her start by bumping her fat. Because if you don't get those essentials, your body just doesn't function. Carbohydrate's non-essential. That doesn't mean they're not, it's, it's, not a good idea to eat them, or it's a good idea to eat.

It just means that you don't need to eat them to thrive. You can go with zero carbs and you'll be okay. You can't do that with protein or fats. Next question is from Jamie Yostka. I am an online coach and some of my clients get overwhelmed with using multiple apps. How can I still track their progress virtually without them logging their workouts and nutrition? This is a perfect example of why you should probably be working with us. I mean, we have a one app.

high level that we use for all of this, and we have software that we provide. We don't talk a lot about it on the podcast, but for this person and any trainer that's listening, if you guys email Kyle at MindPumpmedia.com and have a question regarding this, like we take our trainers through this CRM, so this software, that it's in all in one place. And so you manage all of your clients through this one single app, and then it communicates to all those things. It's a much simpler way. For a trainer that's really trying to scale and build their business, this is essential. I mean, I think that, I wish this stuff existed back when I was a trainer, but these tools are amazing. Now, that being said, you know, you got to be, it depends on the

client, right? You don't want to give your client tracking fatigue or stress or anxiety around tracking everything. Like, you can make your client hyper aware, too aware of everything to the point where you're no longer improving their quality of life. You just added stress and anxiety. setting them up for failure you're saying yeah okay track all your workouts all your wraps track your your your sleep track every calorie that goes in and your macros and your and this person is like this has not improved the quality of my life well and by the way Sal this is not um unique to training online that's right this is no different than training a person that's right sometimes this is when you hear us talk about meeting the client where they're at

sal Sal Sal shares the famous story with his client all the time where he's like read one page nutrition page a week like some people uh getting them to track macros, weigh themselves, take side pictures, front pictures, enter the app, watch their or, I mean, that is just, they're not going to do it. Way too much. And what makes a good trainer is knowing that about each individual client going like, okay, it's a lot of work for this client to just hit steps consistently. And so that might be all we really focus on, you know. And then the next step. And like, you just, you build upon that. So this is not unique to virtual coaching. This is this is coaching clients, is knowing how much. you task out to them and meeting them where they're currently at. It might start like this. Like, did you work out? How was it?

That might the only thing that we track right now. It was good. Perfect. Now we're going to talk about how you feel and stuff like that. And then it may turn into, let's track these two exercises. I don't care about the other ones. These are the two that I want to see you get stronger at. So how much did you lift last week in your squat?

How much did you lift this week in your squat? And then maybe you moved to tracking nutrition, but it might just look like, did you eat protein first? And then it might turn into, did you eat 30 grams of protein? and so on and so on. But a lot of coaches and trainers, and even people who are trying to accomplish some fitness goals,

they go with like everything. They bring so much awareness, so much hyper awareness on everything that at some point they're like, I don't want to do this. This is stressful and anxiety-inducing. It's causing body dysmorphia or hypopathy. I've got to get out of this.

It should feel good and it should feel, you definitely should meet someone where they're at. So when it comes to the apps and the tracking, you have to monitor who it's appropriate with and who it's not. Yeah, I mean, this part, I'm going to continue to stress too. I mean, because a lot of our focus in this business right now is helping coaches and trainers like yourself. Like this is part of the mentoring process that we do with the coaches and there is helping you through this process. Because there is, there is an art to being able to one, know how to meet a client when they're at.

And then two, also communicate to them, for example, why they might not be seeing the results that they're wanting to see. Because that that's the next layer to this question or challenge is, okay, So I've got this client that is just hard to do all these things. Yet you know in order to get them to see results, they need to hit protein. They need to be consistent with the word. They need to do all those things. And so how do I communicate to them that, you know, there's a reason why we're not seeing maybe the results we want yet at the same time to meeting them where they're currently at, which is hardly anything. And there's an art to that.

There's an art to being able to, you know, paint that. And we talk a lot. We use the word forecasting with our trainers all the time is, you know, a good trainer. forecast really well on like what's going to probably happen based off what we're currently doing and how we're doing it. The struggles of challenge so that when the client does their

monthly check in on their weight or scale and they don't see great results but then all I've gotten Susie to do at this point is read one nutrition page and say well yeah of course we're not we're not hitting protein tape we're not only things but that's okay you know what what you did this month is you read a page out of that

nutrition book every single day you've never done that we're moving in the right direction I know we're not where you want, but that's okay. It's all right. Everybody starts from somewhere. So learning to do that is an art and makes, distinguishes the difference, in my opinion, of a good coach and a great coach. Next question is from Lori Maidle.

Can I drink alcohol three to five drinks per week and still make progress in building muscle? I don't know. Justin. Can you? Hell yeah, brother. Yeah, you totally can. Build it. Yeah, it's just, that's the thing.

It's if you're trying to smash alcohol into like a performance. goal or like a weight loss goal. It's a bad idea. I mean, it's just not beneficial in any fashion. Building is building with alcohol is much easier than cutting and performance with alcohol. Yeah. Because alcohol destroys sleep. Alcohol is not going to help performance.

Alcohol is extra empty calories. Very difficult when I'm gauging performance and sleep, when I'm gauging weight loss. But if I'm on the bulk, empty calories isn't the worst thing. the thing you have to watch out for is when those calories replace calories you need, when they replace essential things like fat and protein. Because they still are calories and they still take up some room. And if you are not hitting your macro targets that you're supposed to, and in addition to that, you're eating in an alcohol caloric surplus, yeah,

you're going to have a hard time building muscle. Totally. But, you know, let's get a little deeper, right? Three to five drinks a week spread out. Like I have five drinks, but it's one drink. a night is way different than five drinks in one day. Like, if you drink all of them in one day, that's going to have a much more detrimental effect

on your ability to make any progress than if it was spread out during the week. Here's the other thing, too. Like, everybody needs to relax about making progress. Like, what's going to compromise? Look, if you don't have a problem with alcohol, if you actually enjoy yourself and you like to enjoy the occasional glass of wine with dinner

and you're with your family and friends, and it's improving your quality of life, who cares? Yeah. Like, it's not that big of a deal. You're going to compete on stage. You're going to be a bodybuilder. Cut it out, right? You get a 3% body fat get shredded.

Like, you're not doing anything that's off the program. But for the average person, you know, one drink at night. You get real gradual progress, like, you know, not hitting every single mark. And that's really what it amounts to. It's like if you're talking about being super dialed but then smashing something in that isn't helpful, that's stupid. Yeah. But, you know, again, and if you look at the data on alcohol, here's what's interesting. you'll find data that'll support that one glass of wine a day improves your health.

Now, it's not because the wine is necessarily healthy, but I think it's, when they look at the cultures that do this, what they're finding is these are people that spend time together. I mean, everybody in this room drinks. Yeah. Yeah. I mean, I just did an Instagram post of me drinking. The last post I did was me drinking whiskey and my wife drinking champagne on the weekend.

And so absolutely it's a part. I do think there is a, and you never know, I have like no idea who we're talking. talking to, right? And I've had many, many clients asked this before. And when it's a problem is when my client says, I can't give up this thing, right? When you have this attachment to something, well, there's probably a deeper problem there than having this balance of alcohol because I'm all for a great weekend with your wife where you have a few drinks and sit by the pool or do your thing. Like, I think that has tremendous health benefits. That's right. Relationship benefits. And so, I'll for it. But if you can't go a week or

of your life without having a drink every single day or you can't have a week where you don't get drunk on the weekend. Like, there's probably something more there than that and that's underlining more than it is the calories with alcohol. And there's a difference between drinking and getting drunk. There's a very big difference from a health perspective. Sure. Getting, drinking probably okay for the most part, if everything else is healthy or whatever, especially if you're bonding with other people. Getting drunk, usually never healthy. So, I mean, even like I have a very specific goal during that whole performance goal

I was not drinking. Right. I just was like it isn't helping so I'm not going to do it. There's a time for it. Simple as that. Then I started drinking again when I was done. Yeah. I mean I'm with you and you there's also a period in your life too

when you're trying to get it like trying to get a hold of you yourself metabolically. And so where this becomes very detrimental is and we're just I have no idea of this person. Let's just pretend this is also the person who, you know, has yo-yo dieted like crazy, only normally eats about 1,500 to 1,500 calories, does all the crazy high-intensity classes when they're on their kick, but then also, you know, has Sunday, fun day with the girls and drinks five

to seven drinks or whatever like that. Like, okay, well, those five to seven drinks are such a significant portion of your calorie intake because your metabolism is so slow because you haven't spent the time building a mentality. Now, take somebody who's metabolic healthy, of Justin, who easily can eat 3,000 plus calories. And then has these sitting. And then has those moments where you have a couple days where you do not a big deal. So a lot of this question has to do with one, your relationship with that alcohol, okay, and what's really going on there.

Two, where you're currently at metabolically. And, you know, and three, how long or how often do we have to do this thing? It's like, you absolutely can be healthy and fit and have alcohol. everybody in this room does there's nobody in fact is anybody in this room gone more than a week and not have a drink oh i do that all the time yeah no i mean like currently right like currently has anyone did anyone i mean i know i drank in the last seven days i think i had a i think i had a margarita uh over the weekend actually it was weird yeah because i went to my favorite mexican place and i was like water and i was like this is like blasphemy what you like margarita has it been

more than a week since you drank no i had something last time so i mean you're you're talking about four people that uh that obviously care a lot about health and fitness, yet still find moments for that. But we can also, everyone in this room can probably say, oh, there's probably been a month straight where I have no alcohol. Right, yeah. So it's like, it doesn't have a hold on me like that. And so whenever I had a client that would say things like this to me, you know, to me.

There's more questions. Yeah, exactly. There's more questions I'm going to want to ask because a lot of times, I mean, I remember having this, the last time I had this conversation was with an ant to mine. And she, you know, she was like, you know, she was like, you know, she was like, you know, on her kick where she wants to get in shave. And she's like, but I don't want to give up. my wine at night. And it's just like, man, when you say something like that to me,

there's an issue there. It's like, you mean to tell me you can't not have a bottle of wine every single night? Like, and you, and then you want me to help you get healthy and fit. Especially when you're making room for the wine by cutting out food. And that's really why. I've had clients do that before. Like, well, what if I have the two glasses of wine? Yeah. And I cut out this other stuff over here. And I'm like, well, now we're playing an interesting game. So that might not be the best strategy. Well, yeah, because the questions that we asked earlier about it's calories do matter but then your body

also needs these other essential macronutrients and if alcohol is getting in the way if you consistently hitting these other macros that are essential to you living a healthy lifestyle, building muscle, being fit not a good trade. It's not a good trade at all. Now you get to a place where you get your metabolism healthy, you understand what your

body needs and then you have the occasional three to five drinks. Yeah, hell yes. I'm for that. Next question is from Joshy J. 93. What are the short and long-term goals of mind pump? Oh, I love it. You know, the long-term goal is the same as it was when we first started the podcast. It's the same. And the long-term goal has been, it always will be. Real domination. It changes as many lives as we can.

To shift the fitness industry in a better direction, to influence the industry of fitness, the media, the commercials, the information that's out there in a way that, that is beneficial because the fitness industry for a long time puts out a lot of terrible information and really hasn't been a force for good. And so that's always been the goal of mind pump. And I think we've made some headway in some areas. So that's the long-term goal. Short-term goal recently is now moving in the area of trainers and coaches.

We have finally stepped in. Now, the podcast has always had a lot of trainers and coaches listen to it. But now we're actually moving into equipping them and hiring them. We actually have trainers and coaches that work for us now. And we're growing that department. And now we want to, you know, the first goal, the first short goal was to really work on the consumers and help educate them so that they can tell the difference between good and bad information and just present the good information better than the bad guys can present the bad information. Now we're working on the inside, the soldiers. And that's the trainers and coaches.

Nobody can influence people with their health and fitness more. There's nobody that'll have more of an impact than a good coach or a good trainer. And so now the goal is specifically to create more of them, both by hiring and by educating. And I think we had to do it in the order that we did. Totally. You know, I think back to when I used to get a new step, right? So back in the company that we all worked for, right, 24F Fitness back in the days, it was common that you would run a club for a period of time and then they would move you to another club. typically after you've done really well or if or you've done really bad right they move you for

one of those two reasons and the reasons of the guys in this room was normally they did really well and then they got moved to another club to go fix that club or build it and you get a new staff and so here I am even though I had great success the last club I'm at a new club I have 15 trainers that are working for me who maybe kind of know me but don't really know me and now I'm in and I'm their boss like mistake won by some leaders or managers would be to come in and start telling them all how to be better coaches and trainers I always did say anything and I just let them watch. So first thing I do is go in and quietly do their jobs and do it better so that I can earn the respect of all of them to tell them how to do their jobs

better. And so when you think about what we did with the podcast, that was like, we're going to come out and go help people and we're going to help a lot of people. And we're going to do it so good so well that, you know, millions of people find out about us and thousands and tens of thousands of trainers know about us. Now we have that respect. And so now we have this ability to go, okay now we have we've we've garnered that attention and respect now we can go in and really coach and teach them and that's the main focus right now is to really impact the trainer side of the house and it's where a lot of our energy there is there hasn't been uh and we're trying to create this there has not been a standard for coaches and trainers there's been there hasn't been

a place that you can point to where you could say that's the standard for coaches and trainers there's good coaches and trainers that have been out there there's always been really good coaches and trainers like a hypocrite thing yeah there's no like standard like, oh, that's the place. Those are the trainers that all trainers should have to aspire to be like. So what we're trying to do now is create that standard of what it's like, of trainers that train clients the right way with a long-term success in mind, with helping people develop these relationships with fitness where they do it for the rest of their lives

without resorting to things like today's the last day or, you know, here's your before and after, we're going to make you really doing it the right way. And that's what we're trying to create now. And that's the short-term goal. But again, it's geared towards the long-term goal. It always has been to try to shift the industry and lead it and lead this industry so that when the consumer goes on and hears crap on Instagram or TikTok or whatever, they know. They point, oh, wait, this is not true.

That's not really how it works. And this guy's not going to sell me this product because I know it's false promises. And that doesn't sound right. And that's still the goal. Ten years later, that's always going to be the goal. Out-compete the charlatans. That's it, 100%. Look, if you like Mind Pump,

come find us on Instagram. Mind Pump Media. We'll see you there. 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 Superbundle at Mind Pumpmedia.com.

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other valuable free resources at Mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.