Mind Pump: Raw Fitness Truth - 2668: Two-Day a Week 30-Min At-Home Dumbbell Workout Program for Muscle & Fat Loss & More (Listener Coaching)

Episode Date: August 22, 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: Two-Day a Week 30-Min Dumbbell At-Home Workout Program for Muscle & Fat Loss. (1:54) Exercise and cancer. (16:14) Veganism can be a false religion. (20:47) Lab meat and science worship. (23:43) Advanced technology. (28:18) Gym industry changes. (34:17) Pro bodybuilders are built DIFFERENT. (35:40) Meat sticks that are NOT dry. (43:02) The cognitive benefits of nicotine. (44:39) The health benefits of a filtered shower head. (48:17) Why men should donate blood. (52:00) Do you have a problem with a skunk? (55:33) #Quah question #1 – Tips on how to optimize strength/ lean body mass for weight class athletes who don't have the ability to do a traditional bulk and have to be conscious of scale weight? (1:01:53) #Quah question #2 – How do you know if you have good muscle-building genetics as a woman? (1:06:00) #Quah question #3 – How do you still have fun with a healthy lifestyle? No junk food, can't sleep in or stay up late, no alcohol, no screens. What's there to look forward to? (1:09:08) #Quah question #4 – Does getting a pump equate to muscle growth? (1:13:00) Related Links/Products Mentioned Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout: 15% off your first order! ** Visit Jolie for an exclusive offer for Mind Pump listeners! **Try it out for yourself with FREE shipping. And if you don’t like it— you can return your Jolie for a full refund within 60 days, no questions asked. ** August Special: MAPS 15 50% off! ** Code MUSCLE50 at checkout ** Are 7,000 steps a day enough to see health benefits? MP TV – To search exercise demo videos listed in Fit Tip The 30-minute workout that could slash cancer cell growth by 30% Honeybee venom kills aggressive breast cancer cells Post by Sal Di Stefano on X: Lab meat/Science worship UFO talk sparked by mysterious sphere in Mexico - MSN What Is the Average Cost of a Gym Membership? - GoodRx Sal Di Stefano’s Journey in Faith & Fitness – Mind Pump TV Mind Pump #2660: Dr. Autumn Smith Visit Joy Mode for an exclusive offer for Mind Pump listeners! ** Enter MINDPUMP at checkout for 20% off your first order. ** Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jeff Nippard (@jeffnippard) Instagram IFBB PRO Johnny Sebastian (@_johnnysebastian) Instagram Don Cardona (@dc.fit1) Instagram Dr. Autumn Smith (@drautumnsmith) 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. This is Mind Pump. Right, in today's episode, we answered listeners questions. People went to Mind Pump Media on Instagram, wrote in some questions, and we picked four of them. By the way, if you want to write in a question, that's where you do it.

But that was after the intro. Today's intro was 59 minutes long. In the intro, we talk about fitness and fat loss and muscle gain, how you can improve your health, current events, family life. It is a great time. Now, this episode is brought to you by some sponsors. The first one is Paleo Valley. We talked today about their meat sticks, grass fed, grass finished, and fermented.

What does that mean? That means the meat is juicy. It's not dry. It is not dry jerky. These are delicious meat sticks with good protein, good macro profiles. They stay fresh. Take them with you when you travel. great snack. Go check them out. Go to paleovalley.com forward slash mind pump.

You'll get a discount automatically applied at checkout. This episode is also brought to by Jolie. They make showerheads that filter the chemicals out of your water. So when you wash your hair and your body, well, it's better for you. Go to Jolieskinco.com. That's J-O-L-I-E-S-K-I-N-C-O-com forward slash mind pump. By the way, you could try it out yourself for free with free shipping. And if you don't like it, you could turn it for four,

refund for within 60 days, which is pretty cool. By the way, on their website, you can get a report for your zip code to see what kind of chemicals are in your water. By the way, again, Joe Lee, showerheads, remove those chemicals. We also have a sale this month. Maps 15 minutes is 50% off. Half off. If you're interested, go to Maps 1.5minutes.com.

Use the code Muscle 50% off discount. Here comes a show. How much strength training do you need? to see muscle growth and changes in your body. How much is actually useful and going to work? Well, I'll tell you, two days a week for 30 minutes. It's true. For most of you, two days a week, 30 minutes will give you great results.

We're going to give you a two day a week, 30 minute dumbbell at home workout program. We're going to give it to you right now. I don't believe you. That'll work for most of you. Let's get into it. You know, this one feeds into the stigma that we have. You know what I'm saying? Like, we're like these, you know, old dads for only beginners who people are...

Do you want a thing? Yeah, don't really work out. It's just fits right into that stigma. If you're like a hardcore... Just do an hour. That's all we're asking. Well, here's a deal. Here's a deal.

I am not interested. And I know you guys, too. I'm not interested in reaching the addicted fitness fanatics. I don't care about you guys. I'm one of you. They're not going to listen anyway. That's best. But you already got your thing.

You're already doing your thing. You're probably doing too much. But that's fine. I do the same thing. I'm interested, we're interested, in reaching people who have not yet been able to Right, be consistent. Make this a part of their life to reap the benefits that exercise can provide what really improves the quality of your life.

And the message they keep hearing is the ones that come from the fitness fanatics, which is, you've got to beat the crap at yourself, work out all the time. Here's what the data shows. There's a certain amount that you can do that will reap about 80% of the benefits. Anything more than that, you start squeezing out a little bit more. Okay, so 80% of the benefits that you'll get from strength training comes from, about two days a week, 30 minutes, maybe 45 minutes as you get more advanced,

and that's it. Now, yes, you can get to 85, 90%, but now you're talking about way more time in the gym. And it's attainable. It's not that crazy. When the people you are describing who haven't made this a part of their lifestyle consistently, when you ask them,

I would say that 100% of them would be happy with 80% of their ultimate goal. So it's like... Totally. So, I mean, it's a good point to make. It's a good conversation to have Because one, because that is, we have this kind of stigma around us, which is funny. You know, we just had Scott Donnelly in here.

And on the way out, he was like, I could tell. He was, like, wanting to know, like, what I did for lifting? You did one of those, like, sizing me up. And then you're like, you know, so what do you do? Yeah, yeah, he had piece in arms. He asked just like that. You're doing like the wads of the double split. He did.

He totally asked like that too. Like, well, you know, like a once, twice a week, you know, type of deal. And he's like, really? Like, you know, that thing and I would go hard. And I'm like, no, I said, you know, I want to be mobile with my son. I want to be strong enough and capable enough to do the things I need to do and feel good. I want to have a healthy enough metabolism that I can eat a flexible diet and enjoy foods that I like to eat. I said, yeah, so it doesn't, it really doesn't take as much as what everybody makes it out to be.

And the further you go outside of those boundaries. So, yeah, if you eat like an asshole, it does require a lot more activity to burn a lot of those guys. But if you eat balanced and feed your body properly, you don't have to train that much, that hard, that often to elicit a tremendous amount of results. Listen, most of my clients that I trained for years and years and years and years trained twice a week. That was it. That was their routine, two days a week. By the way, one of the challenges with this is people hear the message that you need to be active every day to be healthy. That is true.

What we're not saying is you do two days a week. 30 minutes of strength training and then you do no activity. Yeah, sit on the couch all day. No, no, no, activity every day is important. That's not what we're talking about. What I'm talking about here are structured workouts. What we're talking about is strength training. How much strength training do you need to do to get about 80% of the results that

strength training is going to provide? And it turns out very clear, again, the data supports, a lot of the data supports this and our experience supports this. For most people, it's a couple days a week, 30 minutes. As long as you do progressive overload and you train yourself, the right exercises, do it the right way. You're going to get great results. Are you going to look like a bodybuilder?

No, but you're going to feel fit. You're going to have more muscle. You're going to look more sculpted. And your body will continue to progress following a routine like this. So number one is you don't need much. Number two is it needs to be basic, basic meaning focus on the movements that count the most, the ones that produced the most return for investment. Because there's a million and one different strength training exercises.

And they'll have value if they're applied properly. but they don't all have the same value. And for this person right here that we're talking to, this person is interested in health, fitness, faster metabolism, good hormone health, some strength. Like some exercises are just better to invest your time in than others. So it does need to be basic. The next one is intensity.

Once I say this, here's what I, even if I convince somebody who doesn't understand what I'm talking about. And I say, oh, you know, two days a week, 30 minutes. Then they immediately think, oh, that's because you beat the crap at yourself. hit you must go so hard twice a week for 30 minutes that that's all you need no that's also not true the intensity is about 80 to 90 percent so you're going hard but you're not at 100 percent you're not killing yourself in fact for most people that kind of intensity uh all the time will actually cause your body to regress you'll start to overtrain and burn yourself out 80 to 90

percent intensity most of the time is what you're after and yes there are other short stints or spurts or sprints where you are pushing it but they're short you know most the time good 90% of your year is going to be sitting at around 80% intensity that's what gives you and that's effort really yeah more anything like you don't have to like assume that that's just like load that we're just maximizing every single time you can you can actually apply more effort into some of these exercises and also change up your acute variable so you could change the tempo, you could hold it for a bit longer. But to keep within that 80, 90% range is ideal. That's right. Which doesn't include failure, by the way. Right. Failure is 100%. Right. So it's not, it's not even failure training.

No, this is stopping about two, three reps before your form's going to break down. So it's hard, but you know I could do about two more reps. That's when you stop. Rep range, let's talk about that here with this workout, all the rep ranges up to a, you know, maybe 50, which all the rep ranges from zero from one to 50 have value. We're going to pick, though, the rep range that's going to provide the best bank for the buck and the best safety. And that's between 8 to 20. So it really doesn't matter. I don't care if you go 15. I don't care if you go 8 or 10. It is a good idea to try to work in different rep ranges. So, you know, for a few weeks, you could stick to around 10 reps, maybe a couple weeks after that, stick to around 15 reps. But 8 to 20 is a nice

sweet spot when it comes to rep range with, when it comes to risk, building muscle, strength, and performance. I was just going to ask you, I'm assuming that the reason why you're not including like the three to five rep range, because we know how beneficial that is for building muscle is for the risk profile. That's right. Yeah. So, you're definitely going to get some science nerds. They're going to hear that and be like, how could you not include three to five reps, which is some of the, you guys, so you were factoring in a risk profile. That's right. And the reason why that it changes by the rep range is someone who chooses a weight, they can do eight times.

It's going to be significantly lighter or relative to their max lift. That's right. Where if you're picking a lift that you're only going to get three to five reps, you're closer to your max and therefore has a greater risk profile. Typically, right? And this is a safe zone for any lifter to start out. For results and risk. Yeah. Right. Nice, nice for both of them.

Next up is you're going to rest in between sets for about two to three minutes. Two to three minutes because the rest periods are what makes strength training, strength training. If I cut the rest periods too short or eliminate them completely, this is no longer strength training. So you might as well get rid of your dumbbells and just do jumping jacks in place. You're essentially getting the same value. And I'm oversimplifying, of course, but the rest periods in between are, would allow you to train in the energy systems that produce strength and muscle.

Yeah. That's what we're looking for here. If we're going to do strength training, it's to build strength. If we're going to do endurance training, is to build endurance. If we're, for what we're talking about,

this is strength training. So even if you feel like you keep going, don't you rest in between. I like that you said two, three as well because some people could just do one and still consider it strength training. However, like the more we lean towards the longer amount of minutes,

because typically people, they don't follow this. This is something that they just ignore and just want to keep pursuing the rest of the workout to get it finished and then miss all the benefits. In fact, I recommend people, especially if this is new to you,

get a stopwatch and literally watch the stopwatch and then wait until at least two minutes before you start again. Because a lot of times people, especially in beginning, I think I can go again and they jump right in and then we lose some of the benefits of strength training. The exercises that we're going to list, you want to do about two sets of each of the extra

exercises. Now that's looking at the total volume for the week. Again, we're looking at, you know, minimum amount to get most of the benefit. So when we go through the exercises, you're doing two working sets. So this is beyond, this is after you're warmed up and you feel good, you know, 80 to 90 percent intensity. You want to do two sets of all the exercises that we are going to list here. And the focus is on getting stronger. If you're getting stronger relatively consistently. So if you're just getting started, you're going to notice yourself to get stronger a week after week. If you're feeding yourself properly, you're doing what we say. You're, it's all, you're doing it right. You should see yourself add reps or weight pretty consistently for a little while. This isn't last forever. But over time, strength is the best measure of whether or not you're moving in the right direction. Now, of course, three, four, five years down the line, you're not going to get stronger forever. But initially, it's strength that correlates to building muscle.

It's strength that correlates to improve. performance, improve results. If you're getting stronger, when my clients were getting stronger, I know we're doing a lot of things right. Almost we're doing at least most things lining up. I also think that part of this recommendation is also intended to take the client's focus off the scale and the mirror.

That's right. Which tends to be the most common things that people are watching. Most common things are, I'm not happy with the way I look or I need to lose this amount of weight. And when you focus on those two things, a lot of times they're misread from somebody who doesn't know any better, and then they end up making a decision

within their workout or their diet that is counter to what they should be doing. They compromise their results. Yes, and you, instead of being focused on the mirror and the scale, if you just focus on getting stronger and allow that to be your North Star while following all the other tips, it will serve you far better than the mirror of the scale will.

That's right. And now finally, let's talk about activity before we get to the workout. Every single day you should move. Now, I read a study before that talked about the amount of steps you should take every day to get most of the benefits of steps or most of the benefits of activity. By the ways, there's nothing necessarily magical about steps. It's just an easy way to track activity, right? So you can be active a lot of different ways.

You could ride a bike, which includes no steps. But we use steps because it's easy to measure. Most phones have a pedometer or you can buy a very inexpensive one. It's something you can track and you can see throughout the day. Well, I just saw another study that just came out that showed it was 7,000 steps. 7,000 steps a day will give you the majority of the benefits you're going to get from activity. Beyond that, you start to get more benefit, but the benefits you get start to diminish dramatically with increased steps. In other words, all the benefits you get from 0 to 7,000 are phenomenal.

From 7,000 to 10,000, you get a little bit more benefit. From 10,000 to 15,000, even less benefit. But 7,000 is where you get the bulk of the benefit. it from being active on a daily basis. All right, let's get into the workout. These are 30-minute workouts that require dumbbells and maybe a bench for some of the exercises, and that's it. So we'll start with workout.

I love it. Very simple. We'll start with workout one. You're going to start with dumbbell lunges. The goal is to do eight reps to 20 reps per leg. If you're doing lunges, it's probably easier to go for eight. 20 reps per legs and take you a long time. That's pretty brutal.

So dumbbell lunges, two sets. Then we go to a dumbbell incline press. This is for the chest, shoulders, and triceps. Then you have a dumbbell row. And then you do reverse crunches. Two sets each, four exercises. This is workout one. Do this.

Skip a couple days. Then you get to workout. Two, the first exercise on workout two is dumbbell Romanian deadlifts, RDLs. This is for the glutes and the hamstrings, another lower body exercise. Then you're doing an overhead press. Then you're doing some curls and a trisip extension.

and congratulations you've worked your entire body. Yes. Covered all the bases. And if you followed just this routine for a year and you got stronger consistently over that year, you will see some really amazing changes. And you do the 7,000 steps a day, you'll see some great improvements.

I'd like to add some more specific, easy-to-follow advice to this person that wants to follow this is for four weeks, do 10 reps on all these exercises. then for four weeks, do it at 15, then for four weeks, go to the eight rep range and just keep cycling through that

for the entire year. Totally. If you do that, keep it easy, simple, because the only thing that I can see. Is it just enough? Yep.

Every, every, and, you know, we tend to rotate things in our programs around three weeks for our reasons, but like four is easy just every month.

This is the month. I'm running 10 reps on everything I do. Oh, this is the month. I'm doing 15 reps of everything. Oh, this is the month. I'm doing eight reps of everything. These are the exercises I'm doing.

You cycle through that for a year's time. that is going to progress most people significantly in their first year of training. And even if it's not your first year, if you've been out of training for a while, like let's say you've been off for six months, a year or years, but you've trained in the past, this routine will get you really, really far. That's right. All right. I got a cool study here on exercising cancer.

Probably besides not smoking, that's not really a thing you do. it's the thing you don't do. Besides not smoking, exercise is the most anti-cancer thing you can do. And by the way, if we take the category of exercise and look at the subgroups of what form of exercise has the greatest. Strain training. Yeah, cancer risk reduction and strength training. But all forms of exercise. Pretty remarkable.

There's a new study that came out. Is strength training more than not smoking or is it still not smoking number one? It's more. You know what's funny about smoking? So smoking causes a lot. lot of problems. Right. The cancer, I hate to say it, filter more problematic cells out through psilotophagy? It's, so I'll read this study to you. So, um, exercise creates a less favorable environment for cancer growth by altering hormone levels, immune function, inflammatory markers

and metabolic factors. An Australian study in 2022 found that blood samples taken after a single 30 minute exercise session. So one 30 minute workout, reduce the growth of prostate, prostate cancer cells by about 30% in vitro. So they use in vitro is not an animal, right? So it's not a human. But in vitro, when they take the blood sample of someone who's exercised for 30 minutes and they put it in there,

it reduces the cancer cell growth by 30%. Now we see this translate into the real world. Exercise, strength training in particular, dramatically reduces cancer risk, like in a big, big way. It's one of the single biggest cancer reduction risk things you could do. smoking causes a lot of health problems.

So it's not just cancer. We think a lung cancer or other cancers. It also can cause heart disease. It causes stiffening of the arteries. It could contribute to lots of different things. The lung cancer risk increased with smoking. And I hate to say this because it sounds like it's a defensive. It's actually not that big of a jump in risk.

It's a jump for sure. But it's not like this huge jump that people freak out over. And that doesn't mean you should smoke because smoking caused a lot of other health problems when you when you compile all of them together terrible okay not good for you but yeah how crazy is that one blood sample reduced uh cancer cell growth by 30 percent yeah because of what gets put in the blood from exercise uh from the what the muscles release and the body releases now unrelated somewhat but uh did you hear about the bee venom in breast cancer no research so it was like a substantial reduction like they were they're starting to use it as a treatment valid

treatment. I don't know what the percentage is. It was a very high success rate that they're using with B venom. That's wild. It's so wild. Doug, can you look that up, B venom? Please look at cancer. I've been meaning to bring that up, but this is one of those old notes I had a long time ago and we just kind of like fell off. Well, you know that we've, we've gotten like snake venom. We've learned how to get antichagulant medicines from blood pressure. Yeah, or something like that, yeah, from snake venom. So it's pretty cool that. Yeah, natural sources. I'm always interested in that. It makes a substantial impact or not. What does that say there, Doug?

Yeah, so there are certain components of bee venom, particularly melitin, is called, that may have anti-cancer properties. Wow. So induce cancer cell death and inhibit growth. They can target specific cancer cells and a variety of other things. Now, is anybody bottling this up and selling it in pill form or is this like that level yet? Only been worked on animals mainly at this point. That's interesting.

Yeah. It's so interesting to me how different people react to bee stings. Forget the allergic part, but I don't know. Do you guys get a big reaction from a steeping? No, Katrina does, but I don't. Me neither. I get nothing. I get like a tiny little whatever.

I have a cousin whose hand gets all swollen. There you go. Scientists tested honeybee venom on different types of breast cancer cells and laboratory dishes. The secret weapon is militant, a molecule that punches holes in cancer cell walls, causing them to die rapidly while leaving healthy cells mostly unharm. Researchers found that Melaton Works like Target Missile. Anyway, this says that it was like destroyed 100% of aggressive breast cancer cells in under 60 minutes. Whoa.

Which was crazy. What would they do? Like inject it directly into a tumor. Yeah, injected it. That would be interesting. Is this all relatively new too? Is this like just now emerging science? I just saw it.

Yeah, I saw it like a month or two ago. Oh, interesting. It's so funny yesterday, and without talking about who the person is, because I don't want to give them lots of, you know, lots of fame or whatever, got called out by some person on social media about a comment we made about protein, animal protein being superior. Oh, gosh. Which, by the way, this is such a, it's such a silly argument. I literally told the guy, I said, we have been on air for 10 years. 100% there are things you could come after us for that are way better than this because this is pretty established and the thing was that you know animal protein gram per gram

it builds more muscle it's got better amino acid profile more bioavailable this is pretty well established with protein experts anyway he did this post trying to refute uh something we said so i went on there and commented and oh my god i don't realize that his page because he's it says Dr. So-and-so. His page is all about, it's all these like pro-animal welfare welfare vegans. Yeah. And that's the religious side of veganism. Dude. It's also the side that we defend. Yeah. If you're going to be about it. Yeah. I mean, when we talk about veganism and the people that like we totally understand is the people that are doing it for those reasons. like if it's not a healthier way to eat like that's established we know it's more difficult

we know all the science says we've said that since day one for a long time but at the same token understand that there's people that are like hey they believe it or not and like i'm i'm not going to tell them that's about you know you know it's interesting to me this is how you know it's for some people it becomes like a false religion almost is like uh you can say i believe in the welfare of animals to the point where i don't want to eat them okay you can say that. But then what they do is they have to go and try to make points that are not true. Like, it's healthier. It's better. A vegan protein is better for you. That's what people were saying there. It's better for you than animal sources or protein. I'm like, you don't have to say all that.

But that's how you could tell that it gets so twisted that not only do they say, I don't want to eat animals, they also say, oh, no, but it's also better and everything. Like, there isn't a single thing you could list. It reinforces their belief systems instead of staying objective. Yeah. Yeah. It's It was wild. I know, I got called an animal abuser in that.

I wish I wanted to see that I would have leaned into that. I saw kicking a dog the other day, actually. Dude, I almost commented like,

no, I eat them, but I don't abuse that. I don't keep chickens. Eat burgers is abuse. I'm going to eat you later. Those are my favorite Instagram doctors.

I just, that's the gets them to mat. They don't like that. When you say Instagram doctor? Yeah, I just go, oh, look,

another Instagram doctor. Are you done with your TikTok? I just because let's talk science. They get so mad of it. You can tell they get so sick. Of course. They hang their hat on that so much.

Oh, look, an Instagram doctor. Oh, my God. Yeah, I just saw a post on, who was it? A fitness influencer. I won't say who it is. Did a post and said how they can't wait for lab meat, lab grown meat to be commercially like available because it's proven itself to be so healthy, obviously.

Well, he's like, I should read what he said. But essentially how it will, it will be. the greatest reduction in suffering in human histories. Come on. Read it then. Did it really say it like that? Okay. I'm eating lab grown meat the second it's mass market ready.

It's biologically identical to animal meat and would reduce suffering more than any technology in the history of our planet. Do they believe in keeping wildlife wild? I don't know. Because that's interesting because they suffer amongst each other. Yeah. You know what this challenge is? The challenge of this is that is,

Yeah, I know what they say it's biologically identical, but I don't buy that it's going to be the same. And you can't sell that to me. You can't sell to me that you're going to grow tissue in a lab. I'm going to eat it. And it's going to be the same in every way. It just, there's something about it that's wrong. And I think if you, if science, if you just like worship science, then I guess you can make that argument. But it just, I think most people know in their core, like, that's not right.

Yeah. to grow steaks in a lab and by the way you wonder why they're promoting this so much well we need living things to consume and you could you could you can you can mass market but you could also patent it if you lab grow meat you have now patented steaks that you could sell uh that you could now competitors can't copy versus you know cows or chickens or whatever i still think that they're going to turn to zombies what people that eat this lab grow meat only like what do you consume me Yeah, there's no, the life. It's, yeah, it's, it's weird.

Frankenstein. How close are we to this becoming like a, like, mass marketed thing? Are we, are we close? I don't, I think it's so expensive that we're not there yet. I mean, have you seen what they look like? They print the meat and marbling and everything. Yeah. So what you would get is what it is.

Let's say they produce a hundred rib-eyes. It would all look identical. Like, every single one would have identical. It looks like the, marbling. The plastic food that you, you kids could get. and like they're toys you know what i does like those like those things so interesting to i you know do we have we had people like tasting it and trying it like how closely does it taste to the real thing we should look it up i mean isn't isn't like i know this is impossible impossible burgers

not the same thing as lab grown meat but i mean aren't are we not thinking it's the same thing's going to happen with that i mean i think that people are i think there's something in us that will go this isn't right whether it's the taste that will do that if it's the visual of it that do that, but something about it. You still have to get the stem cell from an actual meat, right? Yeah. Yeah, so you're still eating meat.

But now it's just more sciencey. Yeah. What does that say? It's way more expensive. Yeah. Yeah, anywhere from $17 to $23 a pound. It's not like it's made from beans or something. Well, they're going to find ways to get the cost down.

One of the ways that I've seen them theorize, getting the cost down, by the way, because printing the meat, sell by sell, is why it's so expensive. Yeah. I've seen them say that they would engineer animals that were grown without brains so they don't feel pain. So you'd have like,

yeah, dude. You know, it's like weird, man. You're trying to tell me that's not cruel. Yeah. To bring something like that into the world. Pigs or cows that are, you know. Well, yeah,

and I get it because their thought process is that they could like extract some of the cells from an existing animal, put it in meat, regrow it and duplicate it. But, yeah, it's just, I mean, the further way we get from the natural process of things, like the more of these, like, unforeseen problems are going to rise. That's it. It's just the unforeseen. We should probably test it on prisoners for a while first.

Wow. Why? Why prison? Well, we're hitting on rails. Just because Justin's theory is correct. You know what I'm saying? So at least they're locked in cages when they turn it in zombies. Oh, wow, bro.

That's messed up. That's old school, dude. That's messed up. Dr. Foucher. I mean, yeah, just in case Justin's right, it's not a bad strategy to, like, let's test this out here. We'll run it in prisons for like a decade and then we'll launch it. That's not nice.

He's joking, everybody. Yeah. They've done experiments on prisoners in the past. I know. Yeah. Where they've injected them with things and stuff. Yeah. Oh, man.

That's super not cool. Oh, God. Did you guys see, I know you did, Justin, the sphere, the metal sphere that was over. I heard you guys talking about that off air. What was that? Dude. What? He's all whispering.

It was clear. It was like, it's, pull it up, Doug. pull up the sphere over the, is it like Mexico or a metal orb that was like inside a volcano in Mexico. Yeah. Why over volcano too? Just make it even more. Again, this is there's a lot of this

site of UFOs around like these big mountain peaks in. Yeah, look at those volcanoes. Yeah. Get out of here. It's like a perfectly round metal sphere. Get out of here. This could just be some technology that they're working on that that's, I mean

most of this stuff too. And I had somebody was breaking this down. Wow, that's a lot of footage that that now can submerge in water really fast. But, like, this is, like, an emerging technology, they think that the government's been working on. I mean, we're definitely due for some, like, Blackbird type shit that we had. I mean, that was like 1960. That was a long time ago. Where are we at now?

Yeah, exactly. That was a long time ago. We're growing meat in a lab, bro. We should be doing some crazy shit on the airplane side. Come on. They wouldn't share it with everybody. Gene editing silently is getting crazy. I don't know if you guys looked into that.

What is it? Gene editing. Oh, no. Oh, yeah. It's advancing like crazy. I saw it. So, not secret, but have you guys seen how fast, like some of these commercial drones are? Have you seen how fast they take off?

Oh, yeah, they don't look real. Yeah. You can go on YouTube where people buy, oh, yeah. They take off so fast. It is scary. You're just wearing the VR and it's just, you know, through your own head movements. What did Scott Donnelly say today when we were talking to him about the... I think it's Donald, by the way.

Oh, it's not Donnell? That's Donald. Oh, it's Donald. Sorry, Scott. Shout out to Scott there. You get his name wrong twice. Scott Donnell. I think he made supplements.

Was that like a supplement? Joe. You know, I know. Yeah, I'm getting mixed it with Joe, our old friend there. No, what do you say it's down to now? He was breaking down what the printing press did, then what the internet did, and then now what AI is doing as far as advancing. It's like 13 hours now.

Yeah. All the information ever. Doubles. Yeah. That we put out in the internet doubles every 13 hours. And so back in the printing press, it was it doubled every 25 years. Yeah, it was 100. years before that, which was because of the speed of how much, you know, how fast people could

pay. So every 100 years before printing press, it would take to double the information. Then it was 25. Then it was pretty printing press. And that cut it all the way down to 25 years to double the information. Then the internet came around and took it to one day. One day. One day. Was it one day? Yep. Yeah. And then now AI is not to get down to what? I took it down to 16, 16 or 13 hours. 13 hours. And that and that's exponentially speeding up right now. Yeah. Yeah. That's crazy. Well, chat GBT, where are we at now? Five, I think. Have you guys used it?

Yeah. Oh, I use it all time. Is it crazy? It's chat GBT? Does it talk to it? Well, now it'll do like infographics for anything you want. So you just, I mean, you can explain it, but now it'll also like show you. It is very obvious to me that if you're listening to this right now and you're not at least trying to learn how to utilize chat GBT, you are going to get left behind.

Because there's a learning curve. of just understanding how to prompt it correctly. I mean, I barely kind of, I feel like I have a very surface. I use AI like advanced Google. That's what they say every boomer does. You know, there's all kinds of jokes circling around about,

you know, boomers use AI as it just Google search with it, which is, hey, I mean, at least you're getting introduced to it. But there is such a more advanced way to, I told you guys what my sister was doing, right? I don't know if, did I talk about that? Yeah, I mean, there's the ways that some of the younger generation is using it is pretty fascinating and how well you

prompt it will determine how well you use it. And so if you're not practicing it right now, I think that you're going to get left behind. And I think every industry is going to get disrupted by it. I saw, I sent you. I mean, even like so that the old, like what we were saying just a few years ago was like, well, you know, electricians

and plumbers, no, even them. Like if you're a plumber or electrician and you're not using it to troubleshoot things and get to it faster, I told you about my brother-in-law who like fixed his, like, that's a mechanic right He literally, something that he would have done, taking it to a mechanic a year ago, he was able to use AI to actually work through that process and teach him in a very short period of time on his own car. So it's like if you don't think it's going to disrupt even physical labor, you're crazy. Well, what's crazy about this is that I sent you that clip yesterday, that gentleman, I remember who it was.

He was an expert on it. And he said that he thinks, he says in two years, 50% of white collar entry level jobs are going to be gone. Two years. 50% gone. And the challenge... I've seen even more than that. Well, the challenge with this is that we can't adapt fast enough. Typically with evolving technologies, we can adapt markets with it.

Well, this will change so quickly. What's going to happen, Sal, and I don't disagree with that point, is that we're going to have this... I don't know what you're going to call it, like a period of darkness or like a really rough patch. To your point, is that the... Well, typically, when new technology comes out, it develops and creates more new jobs. That's right. And it will still do that. But the falloff will be so fast that it's going to take those 50% people that lose their

white collar jobs. Yeah, it's going to take them exponential, like more time to figure it out faster than the new jobs are coming on. And so we're going to go through this weird period where like those jobs, again, if you're using it right now, you're protecting your job. I really think that it's going to come down to imagine a business where you have 15 employees that are doing jobs that. technically AI is going to be able to do it. There's going to still need to be one person

on that staff. They have to prompt it, use it, do it. Might as well be you. That's right. So if you're listening, you be that person. Go figure that out. Protect your job by doing that because you'll keep the person on the staff that has that ability to do that. Or they'll hire a hammer and you know, learn a trade because you're fucked. Speaking of industries, the gym industry is interesting. Do you see that article that Jackie sent over, the average cost of a gym membership? Oh, I didn't see what it said. So I read that. And I read that. And I read a little bit of the article. What's interesting to me about the gym industry. Is it, okay, is it average

or meeting because it's lower and higher? That's right. That's what I was going to say. Okay. What's happened in the gym industry is you have really cheap or you have now expensive. Yeah. The middle stuff is gone. Crushed. It used to exist. There used to be like nice mid-range gyms. Now it's like you're paying either 10 bucks a month and then that's the kind

of gym. Or you're paying $200. Or you're paying $150 or $200 a month type of gym. It's really interesting how that's happened. Well, because it's so, They're so closely related. Because even like your spa, that's $150 to 200, when it comes to the main things that you need to get fit and healthy, the $9 one has it. You're really justifying paying that extra $100 for these little lush amenities.

Oh, I can get a massage there. Oh, it's got a cold plunges. Or it's not as crowded. Or less people, yeah. Yeah, or less people. And so you are accepting, I am paying a higher premium for not much more of the thing that it's giving me, that is giving me the real results. So that's why it's washed out,

everything in the middle because then you're like, well, I'm going to spend 50, I may as well go all the way up to 100 and get the spa like place, or I may as well reduce it down to 10 and go do the, you know, whatever fitness 19 thing. Like that's, so it's pushed everybody into those two directions, those categories. Speaking of gyms, I was at UFC gym this morning. Shout out to my buddy Don Cardona. He owns the one to Oak Ridge Mall. And I went and did my, I did part of my series again. And I worked out with Johnny Sebastian. I love Johnny. Which was a good time. It's, I've never worked out. I've worked out with lots of people. I've worked out for years and years and years.

Never worked out with a pro. Johnny's a pro. Known him for years. It was a lot of fun. It's really cool training with someone who's at elite level when it comes to their training. And bodybuilders are so good at certain things when it comes to strength training. Like they're so good at understanding angles and isolating and how to feel a particular muscle. We did this one machine.

It's just a lever pull-down machine. So you've seen hammer strength. and this is a Nautilus lever one. I use it all the time. He took handles that normally you would use on a cable machine, hooked it over the handle of the machine. Rotated to the side.

Rotated a little bit. He gets a full stretch of it. And I'm watching his technique. So he's not like some dude who just saw it on Instagram. Like he knows what he's doing. And obviously he's well developed. So he turns his body

and he's getting like full stretch in the lat, full contraction. And he's, I mean, great technique. And kudos to him. He's been bodybuilding for decades now, competing. never had a major injury, and it's because his technique is so good. He's not one of those guys that goes after, like, just chasing crazy amounts of weight or whatever.

Such a good point or topic to bring up after the fit tip that you had today, and we were talking about how to get 80% of the results. It's what he's, I love it too. I mean, I've worked out many times with Johnny. Oh, yeah. Oh, yeah. There's a crew of a, in fact, maybe for the editing team, I'll send a great old school picture of me and my belt and wife, you know, my tank top. Is it Bernel and Golds?

Yeah, yeah, yeah. That's where we all, we all used to train. there. And so I've got me, you know, there's like four or five of us pros that were all together lift that used to lift like that. And we just rotate who's leading the workout and stuff like that. But my point is that, uh, so good yet so bad. Like, so good and fun for like you. Yeah. With your knowledge and understanding to, to witness it, be a part of it, have fun with it, enjoy it. But for the average person who's just looking for that 80%, it's such a waste of their time to even think about what he's doing. Yeah, hoping to handle over the thing, turning sideways,

they don't waste your time. I mean, but if you're a pro bodybuilder, six weeks out from competition, you're, you're at your peak. Like, he's got more muscle in his body than, you know, and most people will ever have, like, it makes sense. Yeah. And to see him perform the movement, it was a good time. I did more volume than I typically will do in a workout. And thank God, the timing worked out to be a back workout, because that's the one body part that I can hang with a lot of people. Yeah.

I'm like, the whole workout was back. It was back. I mean, I was like looking at his schedule because his daughter's going back to school. so when his daughter goes back to school, we would have to meet at 5.30, and like, no way. 630 is as early as I'll work out. And thankfully, it worked out to be a back day.

Because if it was leg day, you guys, I would have to skip the podcast. Can you all the order of exercise you guys did? What did you start with? What did you go with? We did the one arm. That's what you started with. We did the one arm pull down machine.

And what he does is he does like five exercises. The first, I want to say two, two sets, working sets, one heavy, one higher rep. So he's got the kind of the structure. then we went to a lever row machine, kind of like the one Dorian Yates did, the hammer strength one.

It's not a barbell or a T-bar row or a big... No. Then we did chest-supported dumbbell rows. We did a straight-arm pull-down. I'm trying to think of what else we did. All isolation stuff. Yeah, just in really good technique, really good form. Yeah, of course.

He's six weeks out, too. Dude, trip off this, right? This is the other thing body builders are good at. I'm talking to him. He's pre-contest. I think he's six weeks out. And again, muscular. guy, right? He's not huge, right? He's a smaller guy, but he's got a lot of muscle on his body.

And I'm like, so what are your calories at right now? 1800. 1800 calories right now. He goes, I don't know how many days in a row of zero carbs before he carb loads. Forget that. Here's another thing bodybuilders do. And I know athletes are all good at this. Okay, so I'm going to piss off some athletes. But I don't know any athlete, generally speaking, that knows how to suffer like a bodybuilder. They suffer. And they love the suffering. Like, they are, like, depleted. He wakes up at 4 a.m.

So he could do an hour of cardio before he comes in. Oh, 1,800 calories, no carbs. I'm like, oh. And this is just 12, like 12 weeks of doing, like, three months of this just nonsense. I mean, I attribute that to the number one trait that makes 90% of them successful. Yeah. I mean, genetics is obviously in that, in that factor, too. The next one is their ability to suffer.

Suffer. Yeah, you got to love it. Because I remember training with. a lot of them. And they eat bland, garp, like just dry. He's like, tell me his breakfast is like a half a cup of dry oatmeal. He's like walking the throw, like, every day, bro? He's like, no, that's my carb days. Oh, my God, dude. The suffering is. I mean, you want to talk about getting the 80%, then getting to 90%, then get 99%. And what you are talking about is that point something percent.

Because I'm talking, I mean, and this is not me comparing myself to Johnny or any of those guys, because they continue to do it much longer. I mean, he's been on the Olympia stage. I didn't make the Olympia stage. I never got that crazy, dude. And I got pretty far. Like, you could get really far, really impressive, still eating a lot of salt, still eating pretty good foods, still not training crazy like that.

I definitely did get up. So within the last four weeks or so, I would get up for me. It was like 6 a.m. And I would walk the first hour. But for me, that's early, right? So that's an additional hour early. And I definitely could keep my. calories low. I definitely did low carb for like three days in a row and then I would

refeed. But I never did I never had to do zero. I never did I never did 12, 16 week prep. Some of these preps they do. I did six to eight weeks. I always kept myself within four to five percent of stage ready. So I only had to prep for like six, eight weeks. I think eight weeks was the longest I ever did a prep for like a true prep where I was dieting hard like that. And some of these guys, they suffer in my opinion, way longer and harder than you need to. Now, granted, I do believe he's trying to, you know, squeeze out a percentage that I was just willing to give up. I was like, I'm just, I'm just trying to prove I can get up there, you know what I'm saying, and do my thing. Like, I openly am not trying to get on Olympia's stage.

It was like shredded glutes. Yeah. Right. Like, that's a whole other level. Yeah, what they're after. It's so wild. Yeah. We had a good time, though. He's a, he's a great guy. He's so funny, too. I love Johnny. We were joking, too, because I was telling him, Because, you know, I have this men's group, this Christian group that meets together. And he just recruits people left and right. And I tease him. I'm like, bro, if you were this good at sales when you work for me. Like, you know, and we were joking.

He's like, oh, yeah, Adam used to tell me that all the time. I always told him. I told him. I told him. I told him. I told him. I told him. He told him.

And then Adam would make me watch boiler rooms. So he told me. I did, dude. I tried so. I want, because I liked him so. I mean, I kept him on the staff because I liked him so much. And sort of the team. Everybody likes him.

He was such a good team guy. And he was very knowledgeable and this, that. But he was so focused on his train. I'm like, bro, if you just cared about your business, a fraction of what you cared about your competing, you would be the top trainer, but he'd never cared enough, you know what I'm saying? So, great guy to be on the team.

I'm going to take a left here. Something I did not know until we had the CEO of Paleo Valley on the show, and I got to say this. So one thing we've talked about, they have these grass-fed meat sticks that I don't, I didn't understand, now I know, because you explained it. I didn't understand how they kept them from being,

dry and like jerky is always dry and whatever which is fine i don't mind that that much but the meat sticks from paleo valley are not dry it's like they're fresh it's like someone made it so unique it's like somebody literally made it for you and then gave it to you not in a package that's what tastes like it's juicy and i asked her i'm like uh how do you do that it they're fermented yeah the meat is fermented so the fermentation process breaks down the meat so that it stays juicy and it's not dry and like like like most jerky and so I love how honest she was about how, like, it, you know, it costs them a lot of money to do that process. And that's why you don't see that everywhere.

That's, I was just going to say, this is what the reason why not everybody has it does is it. It's more expensive and more time. And both of those cost companies way more money. Yeah. If you can't turn out the product faster, time is money. And if it costs more to do it and you don't get that much ROI on it, most people, they just skip it. They're like, forget it. This is how we've always done it.

But so I love when I hear stuff like that about some of these companies that we work with when they take that extra step to make a product significantly better than the, then it's... And the quality just speaks for itself. Super high quality. It ruined meat sticks for me. There's a lot of good meat sticks out there, but none of them tastes like that. It's like somebody made a sausage for you and then just serves it to you.

That's what it tastes like. Yeah, that was fascinating when she made a lot more sense when she said that. Totally. Totally. Yeah, that was so good. Doug, I want you to look something up for me. Look up the brain health benefits of nicotine. Now, the reason why I bring this up is because my wife's mad at me because I use

nicotine laws of it. So I just want to get the benefits. Just want to make a point right here. You're going to sell it a little bit more? That's not why. Although she teases me. Did I tell you this? My mom came over.

And so I'll use nicotine lozenges sometimes for the cognitive boosting effects or whatever. And yes, it's addictive. It's like, it's addictive as caffeine, I would say. But my mom asked my wife. She's like, oh, that Sal likes to use nicotine sometimes. She threw them all away. My mom did. My mom did.

In my house. She probably thought you were like struggling with smoking or something. My son is smoking. By the way, this is a typical Italian mom. I'm a grown man with kids. She comes to my house. She throws my stuff away. Like, what are you doing, Mom?

Yeah, so read this to us, Doug. So, yeah, there's potential short-term effects of nicotine on mental health. Cognitive enhancement may temporarily improve attention, working memory, fine motor skills, and episodic memory functions. Yeah, mood regulation helps with that. Did you guys know? I find it less addicting than caffeine, in my opinion. So do why. I sometimes I'll forget.

I don't even care. Caffeine is way more good. When they're in here and you got one with that, I'll ask you, throw me one, I'll have one, but then I'll go weeks. I forget we don't have it.

It's like, so I don't know. I feel like it's a different. That's what the data says, but for me I can go. It's a nice little pick me up. Yeah, but did you know that it has been studied

as a treatment for Alzheimer's and Parkinson's? I believe, Doug, if you could look that up. It's really interesting. Well, won't anything that has cardin benefits help that? Not,

not anything. Oh, I thought almost anything that has reported cognitive benefits would also almost... Maybe, but I know that this has actually been researched as a... There you go, see. Some studies suggest potential protective effects. In other words, preventing, potentially preventing things like Alzheimer's. I'm not promoting, by the way, we don't have a nicotine company. People like, are you trying to sell nicotine?

But it is interesting that because it's been so closely connected to cigarettes. I feel like the cigarette companies would be all over that as a promoting that. Well, they can't because cigarettes are not good for. By the way, vaping, nicotine's bad for you, too. Terrible. You get popcorn lung from inhaling all those solvents. Is that on the rise still or is that coming down? Yeah, the solvents.

That was, remember, that was like skyrocketed. I have a family friend that just passed away. I didn't know him very well, but I knew him when I was younger. He was in his 40s, popcorn lung from using vapes. Wow. Using vapes. Yeah, I found those, I found those very addictive. I played around with it for a minute.

And that was quickly what made me get rid of it. I was like, whoa, this thing, like, scaled down. The vape ones? Yes. So you talk about the difference between like... That's such a fast hit, right? Yeah, the mint nicotine things, like the lozenges or whatever, totally not a big deal. The, like, the jewel vapes, totally different.

Wow. And I don't know if that's because there's something to do with, like, the mouth and the, like, because I know that they're supposed to be addictive behavior. Like part of the addictive behavior of smoking is actually the behavior of it, right, or the actual action of doing it. So I wonder if there's something to do with that as the... If I'm not mistaken, inhaling a... substance is the fastest way to absorb it. So any drug in inhaling, any drug that can be

inhaled. Fast than boofing? Huh? Yeah, dude. More than boofing. If people don't know what that is, go ahead and Google that is. Go ahead and Google do it. That's, yeah, Doug. Doug was some boofy, Doug. Captain Booth. Doug's a big booffer. Yeah. I'm assuming you're talking suppositories. Yeah. How do you know, Doug? I'm just guessing. Just the liar. Educated, yes. Sure. Anyway, how many of you guys are using the the Jolie um change my life okay so i changed my life okay i want to hear this i i would i was hoping you would say that because you're the guy with psoriasis yeah yeah yeah yeah well it's okay just full disclosure though there's there's more than just the typical reason why i say it changed

my life so uh if everything that we did um to the house right so we got the house last year and i didn't move into it for what almost eight months or something like that and we we remodeled like pretty much everything and uh and so two like our spec, Katrina and I, like, we're really thoughtful of like, this is all, this is all the things that we want. We got it the way we want, just want it. And the one thing that I was like kind of unhappy with was our bathroom. And they had just kind of remodeled it. And so I just didn't feel, I was like, do I really want to destroy this whole thing just because it doesn't have a bathtub.

And, you know, I'm a bathtub guy. You know, and I, and the, the shower. So they had, and in California, we have like this, you know, weird restriction valve thing or whatever. For water pressure? Yes. So, so stupid. So I had a shower head. No exaggeration that was like a drip, you know? So I had this beautiful house that I just designed all nice for myself. And then I thought, and in my, logically, I told myself, it's not a big deal. But then I realized, like, I shower twice a day every day. And when I'm in first thing in the morning, I'm not, I'm kind of a bear like Justin, you know, and like getting in and taking a shower

where half my body's cold still with hot water on me. I was like, this is going to be a problem. It's like your shower has prostate and large. So I was ready to, I was, I was already, we were like a month or two months in. I was ready to blow the whole bathroom up. I was like, I was fed up. I took a train. I was like, eff it. I'm, I can't take this anymore.

I was so angry. And she's like, well, let's put the, let's have my brother take a look at it and see if he can change something on the valves and we'll put the new Jolie head on it and stuff like that. Oh, put it on like night and day difference. And then of course, because it filters the water. It filters. That's why. See, I know that's, that's why I said the full disclosure.

You don't notice it until you actually do it. Yeah. Part of it was that it. I relieved the pressure. So then I got all this extra pressure. And then my skin felt amazing because of the, the, what you can call it inside? The filter inside of it.

Doug, you like it too? I do. What do you get in from it? Well, I mean, if you have chlorinated water, which most people do, that chlorine stays on your skin after you take a shower and it gets itchy, right? And this basically removes that.

It feels like almost like there's like a conditioner in it. Wow. So it feels like you're slick. Yeah. Yeah. Similar to like if you ever felt. I don't put mine in yet. It's, oh, and the showerhead's dope.

And by the way, it takes five minutes to do. It does. It's super hot. They give you the wrench. I feel so bad that I took even this long. I'm really, I'm like, it was, I watched, I paid my brother. I'm the worst. Okay, I probably take you 10 minutes.

I paid my brother to do it, and I realized like, what did I just pay for right there? That was really stupid right there. I thought it was going to be way more of a project than what it was. I've already hung up two painting this year. I'm done with my check out of that. I'm good. I'm good. I need to get one for my son, though, because he, especially chlorine.

or anything like that, like coming out of pool. Like his skin is so sensitive. Which one? Oh, mine too. Everett. Oh, really? Yeah. And just, I mean, anything really skin related.

Like, he reacts and you see it. Like, we're literally right now, my Katrina was texting me over on air. We just got our pool converted. So our, because of that, so we just converted our pool to salt water. Oh, nice. So, yeah. I'm waiting for that to happen because that was the last piece for me because it's great. I have the house now good for the shower and stuff, but I still get in a pool.

And my pull guy was really good. He was doing this conditioner, so it wasn't as bad as your typical corner of it, but it still was. And we're in there so much. I was drying out my psoriasis. You guys are using it all up and through the summer? You guys are using it daily? Daily. Daily I'm in that pool right now.

So I'm going to ask you guys. Do you guys know what your blood types are? I think I'm O positive. You're O? And what about you? Do you know, Justin? I don't know if I know. It's like A.B.

A.B. Yeah, you should be giving blood, Doug. Oh, okay. Be careful what I say here. We have universal. I know you normally drink the blood. Oh, come on. This myth will never die.

Yeah, right. That's why he looks so. Yeah. No, no, no. It's, you need, so I just gave blood recently. Doug, look up the benefits of donating blood for men. This is got health benefits. So I'm trying to convince you guys.

First off, people need blood. I dread it every time. People need blood. They need it. And so this is like one of the best things you could do. And it's good for your health. If you're a man and you give blood, Pull up the benefits.

What do they say once a year is that we're the benefits are? I believe so. I think it's once a year. I believe so. I think I've done the same thing before. Yeah. Uh, yeah. Let me see.

Look up the benefits for, yeah, cardiovascular health. This is for men. It balances out your iron levels. So men can build up high levels of iron because we don't lose blood like women do. Um, so balances that out and it reduces, it improves cardiovascular health just to give blood. So do you lose like the EPO benefits of having like extra amounts of blood cells? Well, no. It reduces risk of cancer.

Look at that, Doug. Read that for me. Yeah, I see that. Emotional well-being stimulates blood cell production. I'm super attached to my blood. It actually gets this. It burns calories. 600 to 640 calories per donation.

Of course, you're losing part of your body. It burns calories? We just sold it, Doug. Yeah. Doug just closed everybody right now. Yeah, the body has to replace the donated blood cells. Yeah. So it takes about 600 calories to do that.

For men in particular, it's healthy. But if you're type O, you should. Because I have Universal like you. Because that's what typo means, anybody can use it, right? Anybody can have it. So they're calling me constantly. They're like, get in here. We'll let you in early give blood or whatever.

Even with all the STEs. It's a big blood bad. Stop, dude. They test it, dude. It's the Kool-Aid guy. Get them in. It's fortified. That's why Justin and I can't go.

They're like, oh, yeah, no, you're good. We don't need your stuff. When they, you know what, though, when I went in there that morning. I went in there that morning. So I went in there that morning. So I told you guys this off air, but so I'm recording the series that I'm doing right every night i've done three of them now the night before each time i'm filming the series i get terrible sleep have nightmares i don't know what it is so anyway i go in so this was

the day of filming so uh dylan and i filmed that morning and because i had such bad sleep uh i took extra extra pre-workout right extra stimulants so i did that workout sleep revived we filmed it was awesome then three or four hours later i're supposed to give blood so i go in there and they checked my blood pressure before, and I'm already like, oh, no, am I going to have high blood pressure because of the stim, you know? And that was good. I'm like, okay, cool. But my heart rate was high. So the nurse looks at me and she's like, we're going to have to wait five minutes and test you again. I'm like, I looked at her. I'm like, I had a lot of caffeine today. Come test me at five minutes. I like tried to meditate or whatever. And it was all good.

But you brought it down, huh? I brought it down enough to be able to give blood. The white coat syndrome. Yeah, no, I'm not nervous of that. I was just all the, I used to get that. Did you really? Yeah, my blood pressure would go up. But yeah, I had. I had had all kinds of stuff, blood pressure related. I had to get through with that whole, like, tumor and all that kind of stuff. I like how you just say that. It was a little tumor. It was non-cans.

It was not a big deal. It was good. The one that I gave you? Yeah, the one that, yeah, Adam. He told me everybody. The company, dude. You got a trophy. I also got a tumor.

But yeah. Oh, did I tell you guys about, like, again, my dog got sprayed by a skunk? You told me. I saw the tags. So, again, it was so. What did he do just walk in the house and then just that's it, you know? He starts sneezing a lot and came to the front door and I didn't smell it right away. Right when he came through, he went towards the couch to try and like rub himself on it.

I'm like, no. So at least this time we caught it like quick, threw him outside and then immediately put stuff in the wash. But Courtney created this concoction that beforehand when this happened, it was like, there's a good way to neutralize it. That really did work. And it totally... I thought tomato juice was supposed to do. No, uh-uh. It doesn't work.

Yeah, it doesn't work at all. We did that. We tried that. Yeah, no, that didn't work at all. So I bought 400 cans of tomatoes. I said, bathed my dog. That was a conspiracy theory sent by Italians. Yeah.

Oh, yeah, this will help you. Yeah, I'm trying to find the... What was the base? The recipe of it. Do you even know what the base was, like the main ingredient or whatever? I think it was baking soda. Oh, baking soda. And then there was a little bit of, like...

dial soap or not dial what's that one the the dish soap Dawn thank you the one they always show with the birds with the oil Don is used for a lot of like little hacks like that it's just so that's okay so if I look up Don I'll find it I don't think so I don't think so I don't think there's something special about Don soap I think it's smart marketing I think what they did was what the oil spills they don't have this one with hydrogen peroxide baking soda dish soap like Don oh yeah here's half a cup of baking soda one quart a hydrogen peroxide and a couple squirts of dawn.

But yeah, I just wanted to throw it out there in case anybody else had like a problem with a skunk. And so the other thing I learned about it, though, which is it's unfortunate we have skunks and we got this like crazy ecosystem at my property. There's like all kinds of different animals coming through

because we got fruit and all this other stuff. But we have a lot of wastes right now. There's at least like five to six nests all over the place, right? But what I didn't know was skunks actually, they go in and they eat through the wasp nests. So you need to keep the skunks to get rid of the wasps. Yeah. Apparently they get stung.

It doesn't even really affect them that much. Oh, interesting. And so at night, they go in and they dig them out. To research that? How did you find that out? Yeah. Because we saw one of the wasp nests and it was like dug out. And I was like, what?

And then Courtney told me that she had looked it up. Interesting. So I was like, dude, skunks are cool now. My wife sees one insect. And I feel so bad for our exterminator guy. He's like in my house. She calls him? Oh, yeah.

One spider, one bug, one wasp, one, like that, and she's on the phone. Dude. She paid for like whatever, there's like this upgraded service where they're like, they'll come out unlimited time. So we pay a monthly fee that's like unlimited amount. And let me tell you, she gets her money's worth. Because I feel, and I feel so bad, I'm like, bro. Like, I know my wife.

She does. She sees a spider. You got to give your son. You got to give your son a bug vacuum so he can collect them and then do things with them. He's not. He's, he's, because his. mother. Oh, no. So what do you think he's like? He's scared of him too. Yeah. I'm like always like, I'm always like, he sees a bee now. He's like, oh, be a bee. Like son, you're okay. He's fine.

Don't worry about it. He's fine. But because he sees his mom get all freaked out about it. It was like, now he's that way. So he's not a bug kid. Oh, no, we have bug vacuums. Because my son. No, I see you. I've seen the spiders and said that your kid kids, my son would freak out. Really? Oh, yes. Yeah. Yeah, he's not a, he's not a bug person at all. Yeah, we feed him to the carnivus plants. We have, uh, We have a Venus fly trap. We have a pitcher plant. And then we just bought a, what's it called, sundew.

So he'll catch the bugs in his vacuum. Yeah. And he'll wait for me to come home. Then I'll come home and we'll grab it with the tweezers. And then we'll put it in the Venus fly trap or, you know, in the sundew and let it. It is wrap. That's amazing. It's so cool.

Max waits until I get home and we build Legos. That's what. If we're not catching. Didn't Justin, weren't you the one that said that you put a bee on a leash? Yeah. One time? Yeah. You hear about this?

So dry ice. We used to do that with lizards. No, no. A bee, bro. Listen to this. Yeah, yeah. So we got a bee and we kind of, we put it like, so I took this glass and I put it on top of it. And then we were able to transport it into the freezer.

Yeah, because they fall asleep, right? Yeah, they fall asleep. And then we actually found some dry ice and it like froze it completely. And then I tied a, um, uh, thread. Dental floss. Dental floss. Thank you. Yeah.

Yeah. Around it's a little thorn. racks, whatever you call it. And then it kind of came to, it dry it out on the deck. Did you walk you? Did you walk your feet? It was like, you're holding a balloon. But it's moving. And it's like, when did you do this? When you were a kid? Yeah. And like, I was there with my best friend. We thought it was a funny thing ever. I kind of want to try it. Oh, my God. So you don't have to. We were dying laughing. You don't have to dry. I say if you put them in a freezer. Yeah, just the with the bug vacuum. We'll put in the freezer. They hibernate. And then we'll feed it to the plant. And then it wakes up in the plant. It's dead or whatever. But it's so. So, Talk about torturing animals.

Yeah, this is what the IG doctor should be talking about, you know? You imagine being that animal. They all of a sudden you wake up and you're, ah, you get eaten. Vegans don't care about insects. That's a hilarious. They're not cute. Yeah. Some vegans won't even eat honey.

Well, that's respectable. Yeah. Yeah. Go all in. You're going to go. All in. You can't, you know. Can't discrecy.

Yeah, I don't feel like it's fair. You discriminate with mice and squirrels and all these other animals that you kill. Well, see, people don't like mice or rats, but they like squirrels. Almost the same animal. It's the same. They're the same as rats in a lot of places. They'll come in and destroy your house. Squirrels are just way too.

They're really cute, though. I won't fly toils. Until they destroy your property. I'm fine with them. Look, if you're listening to this podcast, you're interested in performance in the gym. But what about in the bedroom? Joy Mode makes a supplement that boost blood flow down there, proven by data. By the way, this actually works.

You should hear Justin talk about. it all the time. Joy mode is very powerful stuff. Try it out. Go to try joeymode.com forward slash mind pump. Use the code mind pump at checkout and get 20% off. Back to the show. First question is from Kayla Surjord. Tips on how to optimize strength, lean body mass for weight class athletes who don't have the ability to do a traditional bulk and have to be conscious of scale weight. This is a good question. When you're an athlete in a weight class type competition. Wrestlers would be a good example, right?

There's always this worry of like, okay, if I build muscle or gain weight, then I'm going to go up in a weight class and have to compete with people who are also bigger. Here's what I'll say to this, because I've trained high school wrestlers before. Don't worry about your weight class.

It's strong where you're at. The weight class cuts that you see the pros do, leave that for them. When you're in high school and maybe even college, Sometimes college gets away with this. Trying to limit yourself to your weight class, in my strong opinion, actually reduces performance. You're better off feeding yourself,

allowing you to be strong and compete against bigger people than you are restricting yourself, trying to stay light and then go into competition, feeling weak and depleted. Another way to look at this or another strategy to this is to hover around a maintenance with a slight surplus. Like you're really trying to target maintenance. With in reality, what's happening to the body,

There's this myth that we're like in this, we're always in this perpetual cut or perpetual bulk. It's like when you're hovering around maintenance, what's happening is you're never at like, there's no way you are perfectly eating the perfect amount of calories. It's exactly at, you know, your maintenance calories all time. What's happening is there's this ebb and natural ebb and flow where sometimes you're in a little bit of a surplus,

sometimes you're in a little bit of a deficit. Maybe over the course of 30 days it evens out to be kind of like a maintenance, but you're actually in a little bit of a bulk, in a little bit of a cut. And if you live at that kind of maintenance, so eating what your body needs to build muscle and to survive and be good, you'll kind of naturally lean out and build muscle

in a nice, even way. Now, there's also this, too. There's a myth that the leaner you are with the more muscle you are, the better of an athlete you're going to be. The truth is, generally speaking, because there's always, okay, people are going to look at pro athletes.

You know, ruin your gas tank. People are going to look at pro athletes or the highest level, be like, oh, my God, they're shredded and whatever. Generally speaking, the athletic body fat percentage for men is around 14 to 16%. And so shredding down to 8% to get into a leaner, lighter weight class is actually going to reduce your performance. Yeah.

Most athletes perform best in this relatively lean body fat percentage, but not shred it. For women, it's typically between 18 to like 25% for athletic performance, maybe a little lower, maybe 20%. This is why I think the strategy of like kind of hovering on your maintenance will kind of trying to get your body to land where it's best. Because, and why this is difficult is when we compare ourselves to other athletes, because to your point, that's generally speaking where someone, but there are some examples of guys that perform at high levels at 9 or 10% of it.

They're anomalies, but they're there. But then there's others that are at the higher percent. And so really, it's where your body feels most comfortable and lands there. Yeah, and I think, too, a lot of times the coach is pushing these athletes into those categories. Because they need a unhealthy, yeah, they want them to win because they know they'll dominate it a lower, you know, body weight class. Or they just need someone to compete in the weight class. Or they need somebody there.

They just shoe them in there. Yeah. So that's, and if it's a parent, you got to look out for that. I trained a high school wrestler who was, I think he was a junior, whose coach made him cut so much. I mean, the kid passed out. Isn't Kayla the fighter? I don't know. She's the M.

She's the M.M.A fighter. Yeah. I'm pretty sure. She's the M. Oh, Kayla. Right? We've sent her stuff before. Yeah.

I think, and when you're at that level, Kayla, when you're at your level, what you want to do is maximize technique, skill, and performance and stay in that kind of maintenance, you know. That's why I think that's the best advice. Because very few people can do this. There are some fighters that will cut 15 pounds of sweat to make a weight class or 20 pounds. And then they can compete the next day.

But most people can't do that. Definitely women. Women have a tough time with that. Right, right. Next question is from Clow Clow lifts. How do you know if you have good muscle building genetics as a woman? You know, out of curiosity, Doug, can you pull up whoever this is their profile because I'll she's probably got it she probably has

him I know I know I feel like people that that that have good genetics ask that like yeah you're 100% right yeah all right muscle building genetics is it Doug is that I'm on point yes let me see pull it up let me see let's see what she looks like let me see oh yeah oh yes scroll down yes scroll down more yes yeah dude great oh my god look at her back yes dude you have good muscle building genetics yeah so muscle building genetics

kind of fall in this category do you build muscle easily uh how do you know well you're typically stronger and more muscular than everyone around you and when you work out you just build yeah number two do you have long muscle bellies uh do your muscle insertions

are they long is your bicep short or is it long are your calves long or are they short long muscle billies, when you develop muscles that have long bellies, they just look bigger and rounder. And then there's, do you have good muscle building genetics for bodybuilding versus for sports? Very different. Yeah. It's totally different. Bodybuilding muscle building genetics are, or muscle building genetics are like wide shoulders, small waist, you know, narrow hips.

For sports, you don't want to have a tiny waist. You need to have a thicker, you know, just bone structure to be able to take, you know, getting. I mean, I feel like a good example. of comparing the people you guys know from us is like comparing me and Craig. Like Craig is built way better for sports, although he did bodybuilding in men's physique with me, but I have more of a men's physique physique than he does.

And I definitely... I don't have a great athletic body. I don't have the good hips for a lot of sports. And so... But yeah, she definitely has great... So why this is... What's interesting or what I think is most important about this conversation for the average person

is I... I'd love to hear your as opinion, but this... my opinion around this is when I have a client who has good muscle building genetics, they typically have a harder time getting really lean, right? They build muscle really easy, but then they have a hard time losing body fat. And so I like to lean into their strength. It's like, you build muscle really well.

Let's really build some muscle. That's only going to speed the metabolism up, making the fat loss thing easier. Versus like grinding and eating so low of calorie and just fighting for every inch of body fat percentage down, I lean into the strength. And the reverse is true. I think that you have some people that feel like they have terrible, but those people lean out really good. So it's like I like to inform the client on whether they are these people or not. And then it's not, there's an advantage to both is what I'm trying to get at

and leaning into your strength. But at the end of the day, it doesn't matter because what you have is what you have. And you can improve upon what you have. That's right. Because when I say good versus bad, it's comparison. And comparing yourself to other people on this pursuit is a path towards sadness it's not going to help you whatever you have you have work with it um and do your best that's it next question is from ernie mire how do you still have fun with a healthy lifestyle no junk food can't sleep in or stay up late no alcohol no screens what's there to look forward to you i do all those things well i had chinese food yesterday i slept in on saturday i had some alcohol last weekend um watch some netflix with my wife i'm saying like i don't know i don't know what's

interesting about this. So there's a couple sides of this. Number one, there's this myth that there's freedom in doing whatever you want when it comes to healthy lifestyle. So I'm free and you're restricted. You're restricted because you only, you're focused on eating healthy and you have to go to the gym three or four days a week. I'm free because I don't do any of that and eat whatever I want. But it's a myth because you're not really free. You're not free from disease. You're not free from pain. You're not free from mobility issues, you actually are chained down by your perception of what is free. The truth is a balanced healthy lifestyle, because I'll talk about the fanaticism that can go extreme.

Right, there's both extremes. The balanced healthy lifestyle is far more free and has far more to look forward to. A healthy version of you has a better quality of life, period, end of story. Listen, nobody became an alcoholic from one drink. Nobody became obese from one night of Chinese food. nobody became a addicted to tech by watching your Netflix series once. Like, there's a way to enjoy all of these things and still have balance. Where it gets out of hand is when it becomes a habit.

When it becomes everything. Yes. And you become addicted to all of those things that you just said. Like, I don't, I won't eat Chinese food every single night or else that will lead to that. But you, you can absolutely get to a place where you have a very healthy balance and be able to incorporate these things on either ends of the extreme spectrum. You got to stop following zealots.

Yeah, it's totally like that's what he's doing. On either end of the spectrum, extreme fitness fanaticism or not doing any of it, you have bondage. The balance looks like this. A majority of the time you prioritize your health. A majority of the time you're consistent with your workouts. A majority of the time you get good sleep. And that allows you to be free.

It allows you to enjoy yourself. you're not bound by disease and immobility, you feel good, you have good energy. That's where the sweet spot is. It's the two extremes that are the myths, the shredded, they must really enjoy their life. No, they don't. They're fanatics about it.

That becomes everything for them. And then the other end, where they do nothing, now they're bound by all the disease and the decrease in quality of life. I think the other point to be made about this is there's a lot of people that will look at these very small percentage of people that have ridiculous, crazy, physiques that they promote on online and then what it takes to get to that you go oh my god i don't

it's like well of course you but you don't yeah and it's and it's actually not even a healthy place to live and so i would stop comparing or looking at that as an example and you can absolutely be healthy fit strong mobile and incorporate those things within your lifestyle it just doesn't become all of your lifestyle it comes a part of it and honestly i find it more enjoyable when it's that way. You know, great Chinese food? I was like, I'd had that in months. It was like, if you had it every day, though? Oh, my God. And I would feel terrible. And I would, and it would, so when you, when you actually live that, when you have the discipline that you're talking about, where you make healthy choices, 90% of the time, when you enjoy these things,

10%, they're way more fun to enjoy. And they don't set you back. By the way, Chinese food isn't, is unhealthy. It was Chinese takeout that you had. Yes. That's why. That's what I mean. Yeah. Yeah. I'm pretty sure that's, I'm pretty sure you got that. Yeah. I know. I'm sure people understand. I'm like, what do you mean? He's food tell me? No, no, no, he got takeout. Yeah. Next question is from Burke himself.

Does getting a pump equate to muscle growth? No. Somewhat? Not, yeah, not, not, not, not, it's not a pure equate. It doesn't equate to muscle muscle muscle muscle muscle. But yeah, well, look, if you get a pump in the gym, you're probably hydrated, well rested. The workout is appropriate. And the pump itself may actually signal muscle growth.

It's not a bad signal. In fact, I know when I get poor sleep or when I'm not well hydrated, I'm over-trained, I stopped getting pumps in the gym. And that's how I know, like, this isn't working. The pump itself, though, isn't the be-all-end-all. Because you could do low-rep strength training. Powerlifters don't get a pump, and they build lots of muscle. You know, you could train in rep ranges that don't produce a pump and build and get a great physique.

But I like the signal of a pump. It's also psychologically, you know, rewarding for a lot of people. I mean, I know it is for me. I know a lot of people that go to the gym and love getting a pump because, whatever they're working on now looks like it suddenly becomes more developed and it gives you that psychological encouragement. Where, I don't want to say this gets dangerous or where this tends to lose its benefits is when you get stuck in chasing the pump all the time.

I spent years of my lifting career like this because the pump felt so good. It looked so good momentarily. And so all of my training looked like chasing the pump. And because of that, it all looked very similar. Low rest periods, supersets, like just airing up. and getting all the, but then I deflate and I didn't look like over a period of years. I didn't look like I really gained or built that much muscle. That's because I wasn't cycling through strength periods where I was lifting three to five reps

and resting for three minutes. Like I was constantly moving and chasing the pump. And then I wasn't continuing to build muscle. But in a short period of time, if you've never trained that way and you train that way, there's huge benefits to that. You know, it's interesting about the pump. Athletes hate it. Well, yeah.

That's the last thing you want. It's counterproductive. The last thing you want. want on the football field is pumped quads. No, yeah. Or I remember. It's not a benefit. No, I remember BMX riser.

Oh, I had a BMX racer. He literally told me. I said, what's your goal? He's all fit. He goes, I just don't want my forearms to get pumped while I'm racing. I remember being like perplexed. You lose your grip. How do I, like, what do I do?

Like, I've been chasing you after that my whole life. How do I help you not do it? Or judo and jujitsu when I used to do that. Like your forearms get pumped. You're done. Your grip is done. You're going to get your ass kick. So the pump is, it's a very interesting thing.

A lot of is psychological, so it's great to get, but it doesn't necessarily mean you're building muscle. Look, if you like the podcast, 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. The RGB Superbundle includes Maps Anabolic, Maps Performance, and Maps Aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs.

With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now, plus 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.