Mind Pump: Raw Fitness Truth - 2708: The Right Cardio for You

Episode Date: October 17, 2025

Mind Pump Fit Tip: Best Forms of Cardio for Every Goal. (2:14) Dad hacks to playing with your kids that will minimize energy expenditure. (23:44) Probiotics and performance. (27:21) The dinner time sweet spot. (29:27) Hardest and easiest clients to train. (34:36) The anti-inflammatory and antimicrobial effects of manuka honey. (41:43) Third man syndrome. (45:49) They’re not coming back! (48:52) Beware of poisonous creatures. (54:14) #Quah question #1 – Is it possible for someone who has not prioritized fitness and nutrition for a number of years to make changes so that the rest of their years can be lived as a strong and independent individual? How best for a 58-year-old to do this fitness thing? (59:46) #Quah question #2 – Can I make aesthetic progress at maintenance calories, or do I need to continuously cycle between bulks and cuts? (1:02:22) #Quah question #3 – I'm 31 and have been lifting weights for years with few injuries. What strategies can I use now to prevent injuries as l continue lifting as I get older? (1:05:12) #Quah question #4 – When Adam was the "mobility" guy, what did that look like without sacrificing strength? I have a lot of upper back/ shoulder/trap/neck pain, and I want to work on mobility and stability, but I don't have the time to dedicate to that and strength training 3x a week. (1:08:24) Related Links/Products Mentioned Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Visit Manukora for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP and save up to 31%, plus $25 worth of free gifts with the Starter Kit! ** October Special: MAPS GLP-1 50% off! ** Code GLP50 at checkout. ** Mind Pump Store Mind Pump #2655: Ten Cardio Hacks for Fat Loss, Health & Endurance Why Cardio Is TERRIBLE For Long-Term Fat Loss – YouTube How To Improve YOUR Work Capacity (6 MOVEMENTS) | MIND PUMP COUNTRY STRONG?? Increase YOUR Work Capacity (2 EXERCISES) | MIND PUMP Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review Third Man Syndrome: 9 Shocking Stories Of Survival Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** Available for a limited time, a curated box pre-filled with Mind Pump’s favorite cuts — no guesswork! Butcher Box members who sign up through Mind Pump will receive: $20 OFF their first box, Free chicken breast, ground beef, OR salmon in every box for a whole year! ** Mind Pump #1447: How to Start Your Fitness Journey Sal Di Stefano’s Journey in Faith & Fitness – Mind Pump TV MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Robert Oberst (@robertoberst) Instagram Max Lugavere (@maxlugavere) Instagram  

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Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in the history of the entire universe. It's true. This is Mind Pump. Right, in today's episode, we pick questions off of Instagram at Mind Pump Media to answer at the end of the show. The beginning is the intro, 55-minute-long intro. We talk about fitness, fat loss, muscle gain, current events, family life. Again, if you want to post a question that we can pick for an episode like this,

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or training gear over at mindpumpstore.com. I'm talking right now, hit pause, head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. Cardio training, it's a form of exercise with many benefits, but the question is which form of cardio and how to do it for what goal? We're going to talk about that today.

You want endurance, athleticism, fat loss, muscle gain longevity what are the different types of cardio how should you do it how should you implement it for your specific goal let's get into it you see that we care about cardio no it's good

I'm so glad he said that sometimes people get the often I should say people get the idea that we're like anti-cardio but that's not true it's because often times the people that we help on the podcast callers that call in have a specific type of goal

and if their calories are super low, they've been dieting like crazy, they want fat loss, they only can work out a couple days a week. Well, we give them the best, you know, approach to that. But nonetheless, like cardio is a form of exercise and different forms of exercise. Think of them as different tools in your toolbox.

And some tools are great for certain jobs and not so great for other jobs. So I'd like to talk about how to implement it if one of your goals are one of those other things. I mean, the simpler way to say this is that 90% of the people that ask for our help primarily are looking for fat loss and cardio is a terrible tool

for fat loss. And I don't, but that's not widely accepted. In fact, it's more widely accepted that the cardio, cardio is the best method for fat loss and in fact, it's a terrible method that way. And so that's why I think that message comes out or sounds like we're anti-cardi, not anti-cardio.

Cardo is incredible for you. It's healthy, build stamina, exercise for the heart. Very good for you. but in the context of Adam I want to lose body fat Adam I want to lose fat it is not a great tool especially in the context of you know to paint that picture further you know lots of stress I've under eight in the past not very strong you add that all up you know as coaches that's what you do right

you look at the person look at the situation figure out what their goal is trying to find and then try to find the best approach which will give them the best results most sustainable the one that they're most likely to maintain based off the information that you get. But let's start with endurance, okay? I think everybody knows that cardio training is the best way to improve endurance. It's a great tool for endurance. But we do need to break up endurance into kind of subcategories.

There's kind of steady state endurance. This is the kind of endurance that you're not like maxing out with your intensity, but you're sustaining a relatively high level of energy. energy expenditure for prolonged periods of time. Like, I just want overall endurance. I want to be able to do things for long periods of time. This is where the traditional form of cardio really does shine. This is your, what we refer to as steady state cardio, getting on an elliptical or a bike

or a treadmill or running outside at a decent pace, but not sprinting, not even close to sprinting, but maintaining it for long periods of time. that's how you build this kind of endurance. It's the best form of exercise for that kind of endurance. Now, do you think different pieces of equipment lend themselves better? I have such a great question. Yes, I think some piece of equipment are more difficult than others. So you're going to get more of a challenge.

But I think the number one thing that people should consider is their ability to perform this repetitive motion with good technique. That's the most important thing to consider. Because running, in terms of energy expenditure, oxygen utilization like it's a great form of exercise for endurance it really is the problem with running is it's technical and most people can't run to fatigue without form breaking down and dramatically increasing risk of injury so that for most people i don't say i say to them don't run unless you unless you plan on learning how to run for a while before you actually use it for exercise the goal really

is efficiency at that point of being able to manage your energy for an extended amount of time so that requires you to have really good mechanics. So that way you're not having to put forth more excess amount of effort just to sustain it. So again, it comes with practice and it comes with, you know, a lot of repetition. But, you know, that's something to factor in. It's, you want to get to a point where it pretty much feels seamless. There's a bit of a challenge, though, with this statement or this conversation that we're having right now. And I think that's because most people don't realize how much they suck at running. Yeah.

And I'm serious. I know. So you make the point, right? I'm listening to you and you're like, you know, talking about how it can lead to injury. So people think in their head like, oh, I run all the time and I've never like fallen and got hurt or tore. Or it doesn't hurt yet. Yeah. But the injury you're talking about is more like chronic.

Yes. Overuse injury. And running a lot, when you run with poor form repetitively, it's not the injury I'm worried about, per se, of you falling and breaking your kneecap or tearing your Achilles when you're doing. It's the repetitive poor patterns that you're, and then it creates dysfunction in the rest of the body,

which then relates to chronic pain. Yeah, like knee pain. And so it's a sneaky pain that happens from running. And most people think because they can run, and they can go out and do it and endure it, that they're pretty good at it. And in fact, most people actually suck at it and should probably choose a form like elliptical.

Yes. Or sitting on a recumbent bike for that type of endurance training. It would be far safer for them and it would create less bad patterns than running out on the conference. Because the skill required is so much lower. Shock absorption is a big part of that. Whole process is with the mechanics. And so if you haven't figured that out or been taught,

you know the true mechanics of that like going out and running on the pavement is probably you know horrible idea yes 100% um i'll say this is true like anybody who understands mechanics okay so coaches trainers especially running coaches when you go outside and see people we live in california so i people run every day i see somebody running every single day at least once typically more than once especially when it's sunny outside it's a very common form of exercise it is rare that I see somebody with good mechanics. In fact, it's so rare that when I see it, I watch them. Like, wow, that's what it looks like.

Yeah, that's a good runner. It's like a beautiful thing. It is. Absolutely. Now, why do we suck at it? Is it because we're not supposed to run? No, humans are actually built to run. We actually have these big knee joints.

We have these big glutes. We're upright. We have a foot that's muscular and a shock-absorbing Achilles tendon. Our bodies actually are, this is one of the reasons why humans were apex predators. among other reasons is we could actually outrun most animals. The thing is we just stop running when we're kids. Nobody runs anymore until you're like, after in fifth grade or so,

it's like you stop running. Even now, kids don't even run more. Well, and we tip. I was going to say, we put casts on our kids' feet before they can even walk. That's right. And so even before, I mean,

it's crazy when you, I was just talking to somebody who just had a kid and they were asking me like tips and things that went through and I said, man, I tell you what, one of the things I'm so proud that we did that was such a, or fight with my family was making Max not wear shoes.

I'm like he and I said, I look at his movement patterns now and like the way he squats and moves and he's got such great stability and balance. And then I see his peers and I see how something, and you can just tell which kids had shoes on their feet right away. Their knees are already caved in or they have excessive external rotation already. Or they're knocking.

Super flat foot. Yes. And you, people don't, I mean, you have what? It's 7,000 nerves in the end of your foot. I mean, it's more than they're concentrated there than anywhere else. And so imagine, and anyone who's ever had a cast on their arm or their leg or anything knows what happens. I mean, completely atrophies. I mean, when you cast it up.

And we're typically doing that or pretty much doing that with our kids, with their shoes. And they never, they never get connected. And so the likelihood that they're going to create good running patterns, even at a young age, as a kid, is not even good. But even them, so much better. right, because we stop running when we're kids, then we decide some usually in our 20s, more likely in our 30s, hey, I'm going to get in shape, let me start running again, and you just don't do it well. So if you want to run for endurance, the best thing you could do is hire a coach and actually practice and learn biomechanics, and it will probably take you

anywhere between six months to a year, no joke. And then at that point, you can run to fatigue and you're going to do well. Otherwise, elliptical is a great choice. A stationary bike is a great choice for that kind of endurance. I prefer hills and turf too to, you know, just hit the pavement. Yes, yes. I think hills, for many people, is probably more appropriate and kind of a harder walk to build that kind of endurance. Just get you more on your forefair.

That's right. Now let's talk about athleticism, right? What about the kind of endurance you need for athleticism? Nothing will build stamina for athleticism like practicing the sport you want to get increased stamina for. Yeah. So you can build lots of stamina outside of your. sport and there's going to be a large carryover to your sport.

But because athletics and sports require so much skill and technique, there's going to be a loss of efficiency in your movement that's going to reduce some of the carryover. So if you want to get better at soccer, if you want more endurance for jujitsu or boxing or whatever sport, practice more of that sport. Nothing will do it better than the practice of that sport. You'll build the athleticism that you're looking for because the carryover is already there because you're playing that exact thing. Just keep drilling and, you know, pay attention to your rest periods and you can kind of manipulate those rest periods.

But doing that specific skill training, you know, for a little bit longer period of time and building off of that. It's just so dramatic. Could you paint the picture on, like, how little of practicing the actual sport may have carryover versus just having stamina? In other words, I'm going to compete with somebody in an endurance foot race running. okay um and uh i'm starting from nothing i don't do anything really at all cardiovascular wise uh but in a month i'm going to uh race this guy who's a swimmer who swims for endurance every single day and he's in incredible shape swims for hours every day and so he's not even going to practice running he's like i already have incredible endurance i think i could smoke out of

how how little of running you think i have to do a week to compete or beat that that person i mean if you got decent at running in a month, you're going to be pretty competitive so long as you have some athleticism there. Another example, I remember experiencing this myself. I'll tell a personal example. At one point, I was doing Jiu-Jitsu, Brazilian Jiu-Jitsu four days a week, plus some additional exercise outside with strength training. And at my peak, I mean, I could go match after match after match, probably five or six in a row and just be able to hang. Like, I had crazy stamina. Then I had a friend of mine who was a boxer. and he's like, hey, Sal, would you like to learn boxing? I'm like, of course, I'm doing Jiu-Jitsu. Let me learn some, some striking. And I did boxing drills with him. I was gassed.

Yeah. I was so gas, I'm like, I can't, and he's like, it's different. Two rounds in, too. Yeah, he's like, it's totally different. It's like four minutes, four minutes in and you're done. Yeah, I was so inefficient when my movement in boxing, every punch I threw, every movement I did was like wasting twice as much as I should.

So, yeah, you want to get good with stamina at your sport. I hear athletes will say this all time. How do I get more endurance for this sport, practice that sport? Nothing will beat that. Then we get to fat loss. And Adam made a very strong statement in the beginning that cardio is a terrible way to burn body fat. That's true. So how would you do cardio then to assist in fat loss?

Well, here's what you do. Strength training is a great form of exercise for fat loss because of its muscle building effect and hormone effect and metabolism boosting effect, all the stuff we talk about on the show many times. What kind of cardio can add to that to a lot? assist. The kind of cardio that simply improves your health. Walking. Walking is a phenomenal form of exercise to complement strength training. Just more activity. It doesn't take away from your body's ability to adapt to the strength training. It's actually recuperative, really doesn't break things down. Pretty easy to do. It's healthy. It improves your health overall. And if you're

healthier, the strength training is more effective. This is the form of exercise that we recommend cardio-wise to most people when they call in and they're like, hey, I'm interested in fat loss. And people have to understand why and how that makes sense, right? So let's say somebody decides they're just going to walk more. And the other person goes, oh, I'm going to start doing cardio one hour day every day. And the person who is walking only loses two pounds after two weeks. But the person who decided to run every single day lost six pounds. But at the end of the person who lost six pounds, more than likely are going to have lost three of muscle, three of fat.

And the person who lost two lost all body fat. Right. And then over time. So who's in a better situation? Right. So that person who only lost body fat because they chose just to increase activity in order to create the calorie deficit and didn't push and do cardio, hopefully will, most likely will have kept the muscle so long as everything else is good, diet-wise, everything like everything out, training regimens balance. They'll have lost just body fat. The person who lost four more pounds of their person also sacrificed muscle. So even if they lost one more pound of fat in that scenario that I just painted, they're in a worse situation than the person who kept all their money. muscle. I don't think people know how to wrap their brain around that's what's happening in that situation and just take that scenario out double the time and make it now 12 pounds versus four pounds. Make it just keep doubling it. And that's the path of the person who is going the

route of using cardio as a fat loss tool is more than likely they're also going to end up sacrificing some of their muscle. And the person who just goes about more activity but stays with strengthening is more likely just going to lose body fat. And that's because when you're challenging that kind of endurance with cardio, you're sending a competing signal to the body because a muscle that is big is not a cardiovascularly efficient muscle. Okay, so if you want more muscle less body fat, you want body composition change, strength train, good diet, and then you can add walking for the health benefits. It's funny, I had this conversation with my daughter. My daughter super into strength train now. She's only 15, and she wants to build muscle to my delight, right?

so she tells me this all time. I want to get jacked, and a tear comes down, right? But she's lifting weights, and now she's about to get ready to start soccer season. She wants to try out for the soccer team. She played last year and wants to play again. And so I'm like, okay, we got to start conditioning. Like, you've got to build endurance. Like, you've got all the strength that you've built through strength training,

but you're going to get your butt kicked on the field because you need some endurance and stamina. So she's like, cool, give me some conditioning stuff to do. So I'm having to do drills and some, you know, hit cardio and stuff like that. And then, of course, she comes back and she goes, am I going to lose gains or am I going to be able to build as much muscle? I'm like, no. Well, how do I do both?

You can't. That's not how it works. I said, if you want the muscle and you want that sculpted look, then you strength train and you walk. But if you want endurance with this, it's a combination now. And so I paint it, I use the example that I've used before, the analogy I've used on the show where I said, you know, you know, when you play video games and you have 100 points that you could build up your character with and you have endurance, endurance, speed, flexibility, strength. Like, you have to allocate the points. and if you put all your points on one, then the others don't have any.

That's how it works with performance. But yeah, when it comes to fat loss, if it's just pure fat loss, okay? Which, by the way, a lot of people are just, I just want pure fat loss. I don't care about endurance and stamina.

Fine. But there are health benefits to endurance and stamina as well. So consider that. Nonetheless, you just want fat loss. Performance benefits, yeah. That's right. If you just want fat loss,

then just walk. Do the strength training, focus on diet. That'll make that happen. Next up is muscle gain. Cardio for muscle gain? What do you guys talk about? I thought you just said,

here's what you do when you want that kind of stamina that contributes to muscle gain. You do high reps. Yeah. You do higher reps. That's it. Awesome novel stimulus.

That's right. Go do a set of 20 reps in the squat. Now you're getting some strength stamina and you're also building some muscle. And, dude, to be honest, that the stamina that's derived from high rep squats and dead lifting and movements like that,

it's crazy how much it translates. It definitely translates. It's very real world. Yes. But you wouldn't think that. you know, when you go to run, but you feel it. Oh, yeah, no, you're, you're, and anyone who's ever done 20 rep squads will tell you, it's brutal.

It is brutal. But, man, you, you know, you do it enough times and you'll get adapted and you'll, it'll build some endurance. And that endurance carries over real world for most things that you'll ever even need endurance for it. Now, it won't make you the best, uh, 10 mile runner, you know what I'm saying, if you're to run 10 mile. But if you need to go sprint for a mile with that and you do 20, you'd be surprised how far

that'll get you. Or you've got to go move some furniture, you got to do some, you know, work that requires some stamina. Like that strength stamina is what we're talking about. Well, especially, like, explosive sports. And again, you want to kind of mirror what your sport, like the demands of it in terms of intensity. And I also think of, like, work capacity in this regard. Yes. So, you know, you being able to sustain a type of tension or, you know, hold weight for a certain amount of time.

Like, you need that skill. That's a skill that you need that it'll actually, like, benefit just your regular. workouts. When you're not quite as focused on endurance, it's going to improve your overall performance. You know, it's a good program that we have that has as Map Strong. Yep. Map Strong, the work sessions in there, it's strength endurance. And it opens up with the first phase is high rep. Yes. It's 20 rep stuff. So, no, incredible for this. Yeah. And, you know, old school bodybuilders had a lot of strength stamina. They're doing, you know, workouts with 40 sets and they're resting short, you know. Well, you guys, do you guys remember? I mean, this was,

This was one of my favorite programs to create because I felt like we all kind of learned something from working with Robert Oberus because he was the one that told us how important the endurance training was to strong men. I mean, initially when we went into that program, we had ideas of we knew with the lifts. We could program for getting someone strong on that. And he was the one that really was just like, oh, no, you need a way more endurance than you would think. And it's like, oh, my God, like, okay, so it flipped the programming on its head a little bit with how we went about it. which is why that program is so unique when you look at the work sessions and you look at the first phase

where it's 20 reps. Yeah, I know. If you look at like a strong, like a good example is like Atlas stones when they're lifting stone after stone after stone after stone. No breaks in the tree. You need to be strong, obviously.

One of those stones most people couldn't even roll. But you also need to have strength endurance to be able to repeat that over and over again. Lastly, longevity. What kind of cardio is going to give me the best longevity? Walking. Yeah, walking.

And if you threw in the occasional you know, challenging form of cardio would be great. But walking overall because people can still walk with good technique. It's not going to cause injury. It's recuperative.

It's good activity. It doesn't require equipment. When I factor in the consistency that gets baked in with walking because of all those factors, it's the best. It's the best form of exercise for, should I say cardio

for longevity in combination with some strength, training mobility. And you've got yourself a really, really good, you know, program. What about, do you guys have any favorite

cardio machines for yourselves that you guys have used? Eliptical. I mean, elliptical has been, I like the salt bike. It's go, well, he's an athlete, bro.

Of course, you're like, that's terrible. It's like the jump rope. It's like, bottom of the list. I mean, I got into rowing for a bit. I got a kick out of,

out of rowing. And I guess that's kind of in the same world as the salt bike. And I get, there's better, I'm not saying there's not benefits to that at all. That's just, that's a tough. You want to build like max. The reason why I like elliptical so much is just because of the zero impact. I mean, there's no impact.

And I, and I can still, I could do hit style on it where I could pick it up really fast and spike my heart rate. It's real easy for me to do it like LIS, cardio, just real steady state, cruising on it. Entry level for anybody. So if I could have a client that has issues, chronic pain. And I can put them on that, and I'm not concerned about doing any more damage or hurting them more. So the elliptical was always a go-to machine for me and myself. I mean, I do a lot of incline walking, too. So incline walking is, you know, to Justin's point about Hill stuff.

Like, I love, I love Hill. And that feels really good on the joints to be at an incline than it does to be on flat ground. So if you catch me at the gym doing cardio, which I do occasionally, you'll see me on the elliptical or doing an incline walk almost always. I liked the Versa climber at one point. Remember that bad boy? Those are brutal. Brutal.

Good, though. 10 minutes. Yeah, those are good. Those are good too. Yeah, yeah, really good. Speaking of running, I got to tell you guys about it's so funny. We were at the, after church, they have a playground at our church, and we took the kids there. And you see parents with their kids and stuff.

And there was a younger dad there with his kids, a friend of mine. And he was laughing at how I was playing with my son. And so I just, I was like, listen, I said, you're a young dad. You're going to figure this out. But there are hacks. In fact, on our walk here today, Adam, you brought this up. There are dad hacks to playing with your kids that will minimize the amount of energy expenditure you can have to put. Because kids, it's wild to me sometimes seeing my kids run and play.

It's endless. How? And talk. How? Well, yeah. Aren't you tired right now? We've been running for an hour and a half. You're not even tired.

But when we play, we were at the playground. And what he does, my son's like, chase me. So I'm like, all right, I'll chase you. I don't chase him. I just cut them off. Cut off angles. That's all I do. I walk.

I walk and cut him off and he sprints. That's all I do. What brought that up, we were talking about my sister, my sister is very close to my son. And they get to spend a time with each other, probably once a month or so they see each other. And part of why he loves her is because she is 100% all in on him, what he wants to do, does all the voices, plays whatever game he wants to play, and doesn't stop. She just, she literally, and that's why he just loves being with her because he gets to do what he wants to do nonstop. But boy, I see her after a day with him, and she is just spent to the point where

a lot of times she'll tell me like, hey, brother, I need to, I just need a break for a little bit. I'm like, I got you. But, you know, that's the difference between her and me, because I spent a ton of time with my son too, but it's just like, I've learned strategies around like what games we play to give dad a break for a little bit. It's like, oh, it's time for guess who for a while. Yeah. I have some fun ones, bro.

I just get them in an arm lock, and then we start wrestling, and then I just pin him on the ground. Yeah, because then you use your body mask to kind of, like, wear them out. Oh, I have a game where I lay on the couch. And then I go, and they pretend to wake me up. So that's all I'm doing. And then they wake me up, and I go, ah. It's a good, it's a good 30, 40 minutes right there. And I pretend to snore, but really, I'm just like, I just want to lay.

know. My wife got me a shirt once as a joke and it had like roads on it. So you can lay on the floor and your kid can play the car. Yeah, yeah. Oh my God. Is that really what it's supposed to be for? It was a joke. Oh, that's hilarious. There's videos like that online where it's like, it's like dad hack videos where like there was a dad drinking a beer and he had a long rope attached to a swing and he would just pull it and let his kid swing back and forth while he drinking the The baseball one was one of my favorites. The dad who had the, who put the T-ball on a fishing pole line.

Yeah, fishing line. So he had a fishing, he had a fishing pole line. Oh, yeah, yeah. And the kid would whack, you know, and then he just, reel it all the way back in. I mean,

anybody's a dad knows, like, you've got, you come up, you have to come up with some stuff like that. I don't care how fit and athletic you are. You ain't keeping up with it. No, you come home from work.

You're not keeping up with a three-year-old. I don't care. You'd be the best shape of your life. Oh, dude. And a three-year-old still. They'll bury you. I'm an all-time quarterback now. That would never happen. Yeah, yeah, go long, go long. No, further, further. Run this route again. There was one where his dad was laying down and his kids were all competing to see you could draw him the best while he was taking a nap.

These are all great. These are my favorite ones to learn about it. It was great with their cardio advice. Yeah, dude. Anyway, I got to tell you guys, dude. So, you know how I've been pulling up studies on fat loss, muscle gain, performance as it's connected on, based on studies, like new studies, to probiotic use. Oh, yeah, that's true. Wild. There's always studies now that are showing that probiotics assist in fat loss or assist in muscle gain. I was going to say, do you think it's going to make it into more of the sports performance

category? Yep. I think it's going to be, I think it's going to be. Because historically, it's a wellness supplement. Yeah, gut health. Yeah. And I would almost argue 10 years ago, we would. We put it in the hippie-diffy side.

Not a lot of muscle-building fat-loss people who are talking about probiotics at all. No. But you think it's going to make its way into that kind? Yes, because fat loss is a much bigger market. So if the probiotic can promote the fat loss effects, they're going to sell way more. But it's backed by data and study.

So anyway, where I'm going with this is we partner with seed. And just for people that know, they're literally the best probiotic. They have the best scientists, the best data. You remember how long it's been? Best scientists. We were six years or six years? They're good. They're the best.

They're in a different category when it comes to probiotics. Anyway, I've been using them for a while, and I ran out for a while. Okay, so I hadn't used them for a while. So for whatever reason, they hadn't sent to any, I told Jerry, our assistant, hey, get me some more. Started using them again. This time I'm like, let me pay attention to see if I notice any performance benefits or any other effects that maybe I didn't notice before. Because all I ever pay attention to was with probiotics is your gut. Was gut health, digestion, you know, how good I feel after meals or when I use a restaurant.

that kind of stuff, which I always notice. Here's what I noticed. Two things right out the gates. More stamina and better sleep. Better sleep's a huge selling point. Yes, dude. Because you take seed recommends you take it before bed. So that's what I've been doing.

What is it just? What is it because it's improving that digestive system? I mean, what is it about? Neurotransmitter production, reduced inflammation, gut health. It's got to be all of those things. Just because you're going to bed feeling way better. Probably. I wake up less.

in the middle of night from taking it. That's pretty cool, right? Yeah. Do you guys have a time? Like, have you, I've wanted to get it down to the hour and figure this out. I just know there's a difference. Because I have a habit of eating late, right? Of, you know, eating something after dinner, 10 o'clock at night.

Ice cream. Yeah, sometimes it is that. And so, I mean, other times I make good choices and I still use things like Magic Spoon a lot. And this is also when I do Greek yogurt and some of that. But nonetheless, like, I definitely have a habit of eating later. I do know when I stick to a meal, my last dinner, just being dinner, I do tend to sleep better. What I haven't done is actually, like, been real consistent with different hour marks to figure out, like, oh, there it is.

When I go four hours before, two hours or one hour before bedtime, have you guys... Oh, yeah. If I crossed eight, I'm five. Yeah, as I say, you're more sensitive to that. For bed, usually 11. Okay, so you're, it's like four hours, basically. So you know, you know that, like... Definitive, yeah.

It's like, and I've tested it. Yeah, as I say, you're more, I know that's been something that you've dealt with a lot. And so you know, like, eight o'clock, you shut it down no matter what, three, four hours. Give me the kids note now, too, it's, it's, it's annoying. It's like they're trying to be helpful. But, like, yeah, Courtney will make something. And then it's taking a bit longer and it's cooking, you know, for everybody to have a treat. And then it's just like, it's past that point.

And I'm like, I can't. Oh, so you brought that up the other. I heard you say that the other day. Is that the reason why you chose not to eat what? because I thought you made a comment the other day about she was making some new dish. Yeah. And it ended up being later when it get done.

And you'll opt out tonight. I just won't eat, yeah. Wow. I've had to do that. And I, I, you know, it's one of those give and take things

because it's like she's making a meal or like, you know, and I would make sure that. Sure. Yeah, like I respect that and honor that. But it's like I, she knows.

She knows now too. Like she's seen me get up in the middle of the night and, you know, and I'll like throw up. It's so bad. Like I have such bad heartburn and everything else. And so it's just like, It's not even worth it.

Yeah. Wow. Yeah. So you've nailed it down to that. Yeah. If, for me, I can have a protein shake right before bed. If it's like 20, 25 grams and I'm okay. Otherwise, if I, because I go to bed usually 9.30, it's typically 6.6.30 that I feel best.

Yeah. I also notice for me, again, I haven't got down to the hour in the time, but I also notice a difference on trained days versus untrained days, too. It's like my body wants way less calories on a, train day. And if I overconsume and late on the day, oh, I'm up. Then you're screwed. Yeah, I'm screwed. Whereas if I had like a really good training session that day,

it seems that I can still get away with that Greek yogurt late at night and still feel pretty good and be fine. I hate, I, God, I reminisce on the days when it didn't matter. I know. You know what, though? Okay, we've speculated on this. Did it not matter? Or were you just so... Was it taking more tums?

Were you just so naive to it? No, dude, for sleep, it definitely didn't matter. I could eat a pizza. Go to I think I'm convinced that I was just so naive to it that I didn't. No, you're getting old, bro. Because I also used to think that just like unnatural stools were normal, that everybody that's just, you know what I'm saying? Like, it wasn't until I got older that I really like, like, I'm so in tune with that now

that it's just like, oh, that's awful a little bit. I'm like, oh, I'm painting where when I was younger, that happened all the time. It was all over the place. Yeah, there was no consistency with that. And I just thought everybody was like that. I just thought that, you know, you just did to roll the dice. Unless it was really bad. You're right.

Because unless it was really bad. Yeah, I'm not talking about like that, but I'm just off where I'm very aware. I mean, is that like an old man thing, too, that you become aware of your school? I think it could recover better, you know, like it's so you would just think it didn't cause that big of a issue. It's just more resilient when you're 20. Yeah. It's more like that stuff. You bounce back.

So I think it's more of that, Sal. I think we were probably just as impacted. And maybe there's a little bit of the. obviously the compounding of decades of continuing that way, that you are a little worse. But I bet we weren't good back then, too. Dude, I don't know, man. I used to work in the gym.

I mean, I was a kid. So this is like, I was like early 20s, you know, 19, 20, 21. I'd finish work at not. So I'd be there all day. I'd come home by 10. I'd hang out till 11.30 midnight. I'd wake up at 6 every day, every single day. And I was fine.

I felt fine the whole time. So I don't know. I can't do that now. If I do that now, because of all your age and your experience, and you know you were a really smart kid too, do you think that there is, do you think that the average consumer

should really pay attention to the age of the person that you're getting advice from? I definitely think experience makes a difference. Of course it does. Of course it does. Because you can have all the book smarts in the world at 30 years old or 25 years old and really understand anatomy, physiology,

and training programming and all those things like that. But until you've reached an age of like when a lot of these things start to change. Personally, and how many people have you actually trained and coached through that process? I wasn't a good. Look, I've been training people since I was 18.

I probably wasn't good until I was in my early 30s. Until I was in my early 30s, I feel that. I feel that too. I don't think I, at least I didn't think of myself as that good until I. Yeah. 20s that I was good with people. Yes.

And I knew I was good with people. I cared. I was passionate about. I did the courses. I was thirsty for knowledge. So I was always learning, growing. And so to a lot of my clients, they probably thought I was good, but I don't think I really thought I was good.

No, one of the biggest mistakes I would make back then, because that can be very convincing, right? I can be, I can motivate people and inspire people. And this is what I leaned on when I was a kid. Yeah. So I'd get a client that's like, oh, I don't know if I'm going to do that. And I would just motivate and inspire them to do all these big changes. And then, you know, of course, they couldn't stay consistent because I was setting them up for failure.

That took me 10 years to figure out. I remember I was 28 when I started to shift the client that I took. So I would, you know, most of my career, remember I was managing. So I had a small group of people I was training. I wasn't training like a training volume like Justin was. Justin trained a lot more clients later in his life. So, and I used to early on take just my favorite five, favorite five. or 10 clients that I'd be helping, and that's how towards the end of my career when that

confidence was built, I used to ask for the hardest client, right? Like I would tell my staff, my trainers, or the kids that were sales, like when you get that person who has got dysfunction, has struggled their whole life, I'll take that now. And that wasn't until then did I have that confidence of like, okay. The hardest clients taught me the most. Yeah. They taught me the most about being a good trainer. The ones that challenged my preconceived notions, what I thought was right. You know, I had a client once that just did better not eating most meat, which most people are not like that.

Most people don't like that. Totally shook my paradigm apart. And we broke everything down. I'm like, oh, my God, he does feel better. I guess there is a big individual variance. I remember that distinctly because I argued with him for a month. When I say to you guys, hardest client to challenge, what pops in your mind? Like when I say hardest person for you to help, what pops in your mind first?

You mean generally or specifically? Generally. Generally. Yeah. Oh. Like a type of client, which we've trained all types, that comes to mind right away. When I say high level competitive ex athlete. Okay.

And also very knowledgeable. Yeah. Well, mainly because they come in with all this preconceived ideas of how it's all supposed to be. And like they're coming in with like a lot of demands. and I'd have to, like, you know, work with that and, like, really, like, dissect it and steer it better. I would say menopausal women. Yeah, there were. I had such a hard.

I did well with them, but that's because I was, I don't know. I didn't really know how to navigate with that. I struggled so much with that early on in my career. I just did not. Totally different hormone profile. Yeah, I didn't have the, I didn't have the knowledge and understanding around hormones and how much of an impact they may. And even if they went and got their blood work and came back and told me this was up, this is down, all the things with that, I would be like, What do I do?

Yeah. And it felt like nothing worked, you know? And those clients, a lot of times seem like they were the clients that would adhere to what I was saying, but then the scale or the thing wouldn't move in any direction. And so when I think of hard client, that was like the hardest for me. Yeah, when hormones are really off and you don't really know that's the issue? Yeah. Oh, good point. Yeah, that's kind of.

I figured that. That's true. Because I figured that out later and then I would work with hormone specialists. Yes, because when we, in our first decade of training, So I'm thinking from 20 to 30 years old. You're nothing about Horam. They're very, yeah, we weren't really, you weren't, that wasn't a major conversation.

No. It wasn't talked about, I don't know the science. Any certifications didn't even cover any of that. So I would, it was like, I felt like I always, I would fail that client all the time because I didn't even know where to refer them.

I didn't have the answers to them. So that was, I'd say those were my heart. Clients that you, you did generally best with or the ones that you really, yeah, the ones you really had the most success with. Yeah. Besides the easy one, of course. Oh, I'll take type A.

to the type A CEO. I got a theory right now. Let's let's go all the way around. I have a theory too around why that is. I think it's the people that you identify. Yeah, I was going to say that. Yeah, yeah, I do. I think if you identify with them, you see the pitfalls better.

You know what I'm saying? You can speak to them too. Yeah, exactly. You can relate, which that's such a big part of training, is the ability to relate to all clients. It's obviously easier to relate to somebody who you go, oh, yeah, I operate like that. And let me tell you, I've learned this doesn't work. And I bet you think that's a good idea. It's not a good idea.

And so you do better. So, yeah, no, I tend to gravitate, gravitate to the type A or cortisol junkie, like, highly motivated, entrepreneur business. Executive, yeah, somebody in that kind of like life demanding, like always on the go, always having to answer phone calls. Was that you also? Oh, wow. Yeah, that was my main demographic that I got.

That's true, huh, for a while? For me, I did really well with doctors. Well, old people, because I, that's because person, I just loved. I love, no, just because you looked old. Yeah, that's what. No, I love. At some point, I hope that washes out, you know what I mean? I keep looking older than my age because I thought that was going to change at some point.

I like doctors, science, you know, like psychologists, psychiatrists, doctors, surgeons. I always did really well with them because I could communicate with them in a way that I guess what I did. I did two, but not for the same reasons as you did. I, this was actually what taught me, I think, a really good lesson. I was trying to teach our trainers. I knew I was dumber than you. And I would not even try and pretend like I wasn't. You know what I'm saying?

Like, you want it, you want to fail with a doctor client or a brilliant client is try and act smarter than you really are. And they'll be wrong. Yes. So I mean, I, and those, those types of clients, you know, feeding into the ego and telling them, oh, man, I'm so excited. I can't wait to learn. You know what I'm approaching it that way versus trying to act like I'm a super smart trainer. I know all these things because you slip

because I made that mistake. I made the mistake of pretending to be smarter than I am with someone like that and they expose that. And then you lost all credibility and trust with that. Yeah. So for me it was the reverse because they would assume that you weren't that smart. And then you surprised them.

And I would surprise them with something. And then they'd say, how did you? Oh, that's interesting. And then right away there would be some. See, that's really cool because. We both had the success with those types of clients, but for different reasons. Yeah. You know what I'm saying?

Well, this is, listen, this speaks to coaches. Like, they look at me and they go like, you're probably a dumb trainer. Like, you're right. You know a lot more of me. And you were like, okay, let them think that. And then, wah-wah, wow. And they're like, whoa. Two words.

Yeah. Yeah. I just pull them right back to work. It's like, keep moving. Like, yeah. That's interesting. That's nice. Two more sets.

Two more reps. You're good, dude. No, that's great. Anyway, I want to talk about one of our partners, Montecora. That, if I've been looking into the, the data on the compounds in that type of honey. It's interesting. The anti-inflammatory effects and the antimicrobial effects of that is pretty remarkable. So I'm going to, I've been using it as a post-workout, and I'm going to kind of let you guys know what I notice that I'm getting from it.

But it's really fascinating to see, you know, that they've used that to clean wounds, to, heal skin because of some of it's a, you know, natural antimicrobial anti-inflammatory effects. That's crazy. It's pretty wild. Honey is a bit, uh, okay, so salt at one point, there was wars. Oh, yeah. Did we ever, I mean, I would think honey would be something like that. Oh, yeah.

Because of milk and honey. Why do you think they say that? Oh, I don't know that. What is that? Well, milk, uh, is, that means a land that is fertile, that is fertile. Like honey was, I mean, that's, that's the, that's the, nature's candy. Yeah.

And you have to get through bees in order to get itself. It's calorie dense. You don't have, people don't have any side effects from it. It's like gives you fuel and energy. It tastes amazing. Doesn't go bad. So it's like, to me, I would think it's something that would have been fought over. Isn't that wild?

You could leave honey out. Doug, fact check me on that. But I'm pretty sure, honey, you could just leave it out forever. I feel like they've found some from the Jurassic period or something. It just crystallizes. Yeah. But it doesn't go bad. It doesn't grow.

bacteria or anything like that because of it's anti-micro. And so explain to me it's a mona- Manu-cora. Manu-a-cora. Manu-cora is the brand that we're working with. Manuka honey is something. And describe to me what is unique about that honey versus your typical, my neighbor who has beehives

and I get my honey from here. Yeah, Doug, look up our brand because I want to get the numbers correct. Yeah, you can leave honey out forever. Yeah. Wow. Yeah, it doesn't grow bacteria. Isn't that wild?

All right, Doug, look up. the company will work with Manukora because they have Oh, here it comes. Okay, what is the compound in there? I don't want to get it wrong That it's high in That other... So MGO. Okay, so MGO is

You find it higher amounts of Manukkah honey. Manukora is twice or three times higher than other... Now, is this because of where the bees are as far as what's the landscape flowers and stuff that it's around? The kind of plant that it that it's getting...

It gets the... So that's what it does. So it matters where these bees are from. So it's less about... It's not like a type of a bee that's producing something unique. It's that they are going and they're feeding on all the different flowers.

Honey is very interesting. You know, it helps... We've talked about this before too. Honey that is local helps with allergies. Yeah. Because you start to consume some of the pollen and stuff that's in the area

in a form that typically won't bother you, and then your body builds up or reduces its immune response. Didn't you say you were doing that for a while? Yes, it's huge different. So I have lived obviously in a bunch of different houses, and I've had allergies my entire life. And I've had allergy seasons where I have to take an allergy pill during the season every single day.

And then I've had other seasons like this season where I think I literally took one, maybe two, allergy pills all this year. And I attribute it to things like that. Yeah. Right now I have a neighbor who lives next door to me. That has bee eggs. It's literally his bees are...

How much honey do you have then on a daily baby? You just like a little teaspoon or something? A little teaspoon I put it in tea a lot of times. We drink a lot of tea at my house. And so a lot of times I'll put it in the tea at night. Sometimes I'll just take it straight. But yeah, I normally just mix it in tea. And I wouldn't even say it's every day even.

It's just, you know, I just make it a point to do it where it's not like something that would organically pop up in my diet every day. I also love to drizzle it over the Greek yogurt thing that I do. Oh, that's right. So I go Greek yogurt, the blueberries, granola, and then drizzle that honey over it. And it's like, and so I do that dish quite a bit. Doug, I want you to type something and look it up for me because I want to, this is, it's a really interesting phenomenon. I'm surprised. I bet Justin knows about it. If he doesn't, I'd be surprised. Have you guys heard of third man syndrome before? Have you heard of this? I feel like I have. So type this in. This is a real thing.

Third man. This is a real thing that happens. happens and they try to explain the like when you're the other guy that's like me yeah is that why he thinks just third wheel just there's two guys on a podcast then there's the other guy syndrome third guy syndrome just oh man i'm a syndrome that's not the nickname syndrome so this is the phenomena of sensing an unseen often comforting presence during a period of extreme stress or a near-death experiences. So this is like hikers or

climbers on like Mount Everest. Yeah. And they're up there and there's oh my God, I'm struggling. And suddenly there's a third person there that's comforting them, talking to them, encouraging them. And it's a real phenomenon. Okay. Wait a says, oh so they believe they sense a presence of a third person. They sense a presence

sometimes talk to them. Sometimes it gives them advice that actually turns out to be true and helps them. Like go this one. gardening guardian angel i mean that's what i'm thinking like you know i didn't know that was a thing although i i i've always thought there's something very unique and special to the guy who can climb up half dome put two little screws in the rock and sleep through the night oh what are you doing i mean that just i can't even do i can't even wrap my brain around i'm getting sweaty thing yeah the ability to do that and to be calm is just that you you have to

have bro i went to yosemite and i slept what are those they're not like tents they're like permanent tents. What are they called? Are they yurts? Is that what they're called? Yeah, yurts. They have yurts there, right? I couldn't sleep all night because I'm like a bear could easily come inside this. All night. I couldn't imagine sleeping on a cliff.

No, that is the bottom of you. The cliff because I'm like toss and turning, dude. I'm off. Yeah. Having a bad dream. Now, I know there is, there is a, I do know there's a factor that it's played in there. And I believe they, I think they talked about this in that, that movie or that documentary solo, where something to do with the frontal lo?

that their perception of like they basically are numb all the time yeah exactly they're basically they have to do things that are literally you know flirting with death for them to get feel alive so yeah what you what you and I might feel like from the light like driving fast you get an adrenaline rush that person needs to be near death to feel even remotely close to the adrenaline rush that you get from driving fast which that's that's has to be right you I would think that everybody who can do that has to have some form of that. I bet you,

I wonder if super high performing fighter jet pilots, astronauts, like they have something like that, right? Because they have to be able, they get calmer during these extremely stressful situations. Yeah. Like these people who are signing up, have you seen these people signing up to go to Mars?

Oh, yeah. They're not coming back. They know they're not coming back. Yeah, I'll go to Mars. I'll leave Earth. Didn't they just selected some lady, I think. Dude, what are you doing, lady? You're going to be the only lady on Mars with dudes?

A more hostile environment than actually, like, the depths of our oceans. Yeah. And you're going to go live there forever? Like, what do you think is going to? Like, that's not a safe. Like, what are you doing? Is it considered more hostile than the depths of our oceans? Is that true?

I would, I would assume so. Oh, did you just make that statement up, Justin? Because he said it so confidently. I was, wow. They said that before because it's like getting there. If you factor in all the opposing force, then yes. I mean, yeah, you do have like crazy pressure that will, you know,

you'll implode in our depths of the ocean. So Alyssa Carson has expressed interest, but nobody's officially. Oh, Justin, you know this, don't you? What percentage of the ocean have we, like, still not discovered? Yeah, explored. Yeah, very little. We know more about the land. Is it like, is it literally more than half that we have an?

Oh, that we have. Well, Marianne is trench. It's way more. more than half that we have explored? Oh, yeah, bro. The ocean's so vast. It's, uh, it's, you got to look that up, Doug. What percent?

Yeah, let's look that up. More than 80 percent. Oh, that says 99.99% of the ocean floor. That's a YouTube video, though. Let's see what the, what's the actual number. Let me see. 80% remains. Wow.

AI mode. Let's see what that says. That is crazy when you think about it. Yeah. It is. That's over 80%. Yeah. Wow.

We've literally only discovered 20% of what's underneath us. It's so hard to get to. down there. Well, I guess that's the point of it. It's like there's so much to discover here still and we're like deciding to go, you know, years away and discover a new planet. How long does it take to get to Mars? Do you know that?

Is it three years? A couple years. I thought it was three. Yeah, it sounds about me. Do you imagine that floating in space for two years? No. And then you're so, and it's like. In a 10 can.

No. And then you get there and that's where you're at. Six to nine months. Oh. Okay. Oh, it was like way off. Maybe it was, maybe if you did a round trip, it was supposed to be the three years, like in total?

Is that right? Because you do lose time, don't you? Don't you lose time? Six to nine months? Why? No, I don't think it's like, what's that movie? So there's an ideal launch window that happens every 26 months. So maybe once you get up there.

Oh, so that's why I have to wait. So that's why I would take over through, yeah, because you can't just go at any time. Oh. Yeah. Nope. Last thing I would ever do is fly away from Earth for that long. Yeah. Just something that has nothing.

Yeah, the radiation bill. I didn't turn out or anything. There's nothing there that you can go to. What are you going to do? Well, and two, they're going to have to, I heard like a speculation of why Elon Musk is like, he has all the businesses that he has, right? He's got the boring business. He's got the robots and he's got, you know, the AI and all the signal.

So it can all, he can send them all, you know, early to Mars so that way he can drill. Because a lot of it has to be underground, you know, for, you know, building the actual community and a lot of the buildings and things to live there. like farm and do all the agriculture. Eventually. I don't understand, because to your point, there's so much land that we haven't, I mean, there's deserts for long, for, you know, hundreds of miles and there's places that we could go build or dig here.

Yeah. Why go all the way there in a place that is more dangerous, has less? I don't understand. I don't understand. I don't understand. What's the commercial value of it? I don't think there is anything. I think it's just the explorer.

Yeah. I think this is the advantage. adventure part of it, you know, that's just like something to drive towards it like, I think it's a society thing. Everybody wants to kind of get behind something and then they work towards something. Do you guys think in the future, so there is abundant, yeah, but with the cost of bringing it back and stuff doesn't make it, do you guys think at some point that we started a colony of Mars, how long do you think before they decide to rebel against us and create their own?

That's what happens. We go to war. Every colony. I know. That's the U.S. did that to the Great Britain. We're like, cool, we're our own country now. So at some point, they're going to be over there and be like, you know what? We're not going to listen to Earth anymore. Here's our flag. Good luck with that. I heard that like Indian China now have gone to the moon.

And before there's this agreement that they wouldn't like film a lot of like certain sides of the moon and they're not going to abide by this agreement. And so they're going to like live stream once they're there. That was the what I heard that they're speculating. Well, the agreement is no one can build a base on the moon. Because that would put you at a military, massive military advantage, I think. But they've actually been able to hit, like, so they were able to shoot past and go to the backside of the moon, India. So here's the two, here are the two, scroll up a little bit.

Here are the two rockets that went up there. Tell me which one you think is Indian and which one's from China. Stupid. Chad Ryan. and the chain, which wouldn't you have one guess. Only one. I have no idea. Wow.

This is a hard game. Sorry about that. Hey, speaking of scary stuff, Justin, I want to hear about the rattlesnake you guys found. Yeah. Oh, man. I sent you guys that picture, and I was at my in-laws. We were there, and the kids were outside playing, and we were there for like a birthday party, I think.

all of a sudden they come running and hey there's a there's a ral snake i'm like no way like i thought it was maybe something rustled that they had uncovered and you know i didn't really believe him and then i went outside and there was like a really like good size rattlesnake that was just underneath these two uh two by fours that had just wedged itself in there and like uh of course ever it's the one that found it almost bit him like oh god it was like you didn't have to tell me that part but yeah so we I was like

do I go get to shovel do I kill this thing and like so my sister-in-law actually knows somebody that like actually collects snakes and and

read I guess distributes them takes them to some sanctuary relocates them so she's like I'll give them a call and so had them do that but I was like you can't have this just like chilling

near the hot tub no no yeah not not a good idea. Whose house was that? It was at my in-laws. Oh, if you're in-laws' house. Yeah. It was a good-sized Rattler.

Dude, it was crazy. So did someone come catch it and get it? Yeah, so somebody came by later and grabbed it. Were you there to watch him catch it or not? No. No, I left. How long would it take you to die from a Ral Snake bite? I want to know.

It's actually less likely you would die from a full-brown. And would you suck out the poison for me. If you get to a hospital at times, it's very unlikely you would die, especially we're in now modern times, how fast we're still going to get, it's just going to mess you up. You're still going to get up. Yeah, I mean, you can have a bad reaction depending on the person, but a full-grown rattlesnake

would most likely not kill hours for a couple days. Isn't it so the younger rattlesnakes? Yeah, they just, they don't have as much of a... No, the younger ones don't. They put all of their venomous. Yeah, they've let too much out. An adult will hit you with enough to tell you, like, basically get out of here, where the young one will put all its venom in you.

And that's more deadly. My son yesterday, I think it was yesterday, told me that it's called a blue-ringed octopus. I think it's one of the most... Oh, yeah. poisonous animals out there. Blue ring octopus? I want to see what that looks like. How long does it take the dive from a blue-ringed octopus, Doug?

So another fact check, though, on the venom. So the younger rattlesnakes are not as dangerous. Oh, sorry, Adam. Yeah, I'm sorry. Whoa, hold on before we just take your AI answer here. That's bullshit. It's a common. Okay, we got our Adam.

Adult rattlesnakes are more dangerous because just significantly larger volume of venom. While young snakes are a smaller amount of venom, they still can deliver a medically significant bite and requires immediate treatment. Anyway, Blue Ring. Sounds like it's another AI hallucination. Yeah.

That's what it sounds like to me. You gotta love getting fact check right out the gates. Oh, yeah, I don't know if I don't know if I don't sell them off. Bro, I'm not sold on any of this stuff. I've told you what's happened recently with my own. I'm not either, man. Well, these AI things, depending on how, I mean, how did Doug just prompt that? Is this not true like that?

Like, if you, if you prompted a certain way. I know. No, if you prompt it. I heard Wikipedia is horrendous these days. Like, it's way inaccurate. Have you guys seen what Wikipedia said about a friend Max Lugavir? No. Oh, I don't know if it's still there, but it was terrible.

It's essentially calling them like a sham and a conspiracy theorist. Yeah. This is going to be interesting because we're coming in a time where this new generation is being taught that this is the end all be all. Look how crazy deadly the blue ring octopus is. It has enough venom to kill 26 adults within minutes. What? And they're the size of a golf ball. Yep.

That's the one that... Whoa, they're that tiny? That's a tiny little octopus. The size of a golf is. Is it in the depths of the... Like, how deep do they... Because I don't want to just step on one of those little guys. Yeah.

Well, I mean... What parts of the world? I'm learning so much from my son right now. He just bringing it up random. He just brought that up. Boxed jellyfish or bad, too. I don't know what he was reading. Yeah, like, where did you find that?

It's so funny, too, because I asked him. Like, where did you learn that? We went down that rabble. I think I was doing a YouTube search with Everett. And we came across. When you ask him, what does he say? When I asked Mass where he says funny things. He says like, my brain came up with it.

Does he? No. My son says, oh, I just know. Yeah, yeah. See, that's what? They always have funny answering. Whatever I ask him, like, hey, where did you learn that? I don't know.

My brain just came up with it. Yeah, just natural wisdom. Like, no, dude, that did not happen. What are you looking? Down to depths of 50 meters. But it does sound like some of them prefer shallower depths. some. See, so I don't go on the water. Beware. Beware. That's why I stand

a swimming pool. I never even knew that was a thing. That's cool. That's really cool. Yeah, it sounds like they are 20 meters or 66 feet below at least. So unlikely you'll be down there. I guess Mars is sounding better after all. Butcher Box delivers grass-fed meats, pork, chicken, wild caught fish to your door. Great protein, healthy protein

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included in your box for free for a year, plus an additional $20 off. Again, it's butcherbox.com forward slash mind pump. Back to the show. All right. Our first question is from L-E-H-M-C. Is it possible for? someone who has not prioritized fitness and nutrition for a number of years to make changes

so that the rest of their years can be lived as a strong and independent individual. How best for a 58-year-old to do this? Great. Hell yes. Yeah, the beauty of doing this is it doesn't matter when you start, your body will, if you apply it properly, it will progress, you will build strength and endurance and mobility and your health will improve. Your body always has an ability to adapt to exercise again so long as it's applied appropriately.

How best to start slowly. You start slowly. So if you're just getting into it, you know, a good program of ours, that would be good for you. It would be like starter. As you say starter or over 40? Yeah. I think over 40 would be great for this person. Well, total beginner, yeah, I would say starter, just because it's probably appropriate for

starter right into over 40. Yeah, 40 plus. That program and that setup is perfect. You're right. If you're really deconditioned, you haven't done anything, weightlifting, activity, stuff like that, then starters. By the way, like a 58-year-old who hasn't exercised or done anything like that for a long time was a lot of the clients that I had. A lot of the clients that had hired me just like this. I would say that was a lot of work.

And we made phenomenal progress. But you've got to start and train appropriately. You have to start slow. Whatever you're doing is probably more than you're doing now, which is probably enough to get your body to move in the right direction. think of it that way and you should feel more energy at the end of the workout than you did in the beginning. So if you do a workout and you're like, man, I am hurting or I'm exhausted or I can't walk for two days, you over did. Regardless of what you did, you overdid it. One of the exciting things about being in this position or place at this point is everything is

not wrong. And so you've got a long, long road ahead of newbie gains, which is a positive thing. It's that you get to do different, I mean, you can literally run, like we said, the map starter, then you know maps 40 and then another and just see gains and gains i mean just after each program walk away going like oh my god i feel so much better i look so much better you know every all all the markers improving uh for quite some time so it's a very exciting time yeah so strength training this would look like probably a day or two a week walk a couple times a day aim for about 8000 steps a day um and that's a great way to start ideally perfect uh like if i were meeting with you and talking with you, work with a coach, a trainer, would be the best way to go.

Second best, again, map starter, great program. Next question is from WeGryph 51. Can I make aesthetic progress at maintenance calories, or do I need to continuously cycle between bulks and cuts? Technically speaking, it's a myth that you're going to eat or that anybody eats at maintenance. It's impossible. Yeah, so the idea of maintenance is I'm eating the amount of calories that I'm burning every day.

Do you know how hard and important? It would be to eat the exact amount of calories you burned every day? No, it's impossible. It doesn't work. You literally just have moments in the day. So really what maintenance is, is you're as close as you could be to half the time being in a surplus, half the time being in an deficit. That's really what it is. It averages out.

That's right. And so what this looks like, if you do this right, if you're eating maintenance calories, you're following a good strength training routine, maintenance again, being sometimes more, sometimes less, because that's just how it works. what those will look like is slow, continual progress where you're building muscle and burning fat throughout this entire period of time. So you'll slowly move towards this kind of balanced result that you get. So not a bad place to be. Now, the reason why people are more aggressive with bulks and cuts is because their goals are a little bit more specific. And if your maintenance, quote unquote, maintenance was really low calorie, I would have you eat more because we need more to build the muscle we're trying to build.

I would make the argument this is actually the ideal place to be, but psychologically it's difficult. That's the part is when someone decides they're going to go in a bulk, they hear bulk, and they expect to see some movement on the scale upwards and weight gain and muscle, hopeful gain. And so if you're eating in an extra surplus, you're going to get that, right? And you're just, you're ideal. I'm hoping most of its muscle, very little fat.

but even though I get a little bit of fat it's okay I'm on the bulk that's the goal and then the reverse is true when someone's on the cut they're just going to cut calories hopefully we lose very little muscle but that could also happen along the way and you're in this kind of a big cut 500 to 1,000 calories but the better place to be is kind of hovering around the maintenance where you're having this beautiful exchange of sometimes you build a little bit of muscle sometimes you burn a little bit of body fat sometimes and you and you but why it's psychologically difficult is the scale doesn't tend to move very much and so people don't feel like they're changing or moving enough. And so it's difficult. But it really is the sweet spot

to be if, because it'll be the easiest to balance eating too. Like you're not ever force feeding yourself. You're not ever restricting hell of hard. You're kind of eating in this place where you feel satisfied and you never feel really, really hungry and you never really feel overstuffed. But psychologically, not seeing the scale or change fast tends to mess with people in their head. Next question is from Ernie Mayer. I'm 31 and have been lifting weights for years with few injuries. What strategies can I use now to prevent injuries as I continue lifting as I get older?

Number one is to place technique and form at the top of the list of priorities with your strength training. So don't sacrifice your technique with your lifting for anything else. And this can be, this sounds everybody. ways like, yeah, that makes sense. It's actually hard to do, especially as you get stronger and you want to challenge yourself. I was a trainer for years. I'm an expert, I would say, in fitness. And yet, I have some areas of chronic injury because I sacrificed my squat form by a tiny bit over years of trying to push the way. You stayed too long in that specific goal. That's right. So if I were,

if I had gone back and really, really prioritized technique above and beyond the weight I could lift, I wouldn't now have some of the issues that I, you know, now starting to develop like some hip pain and stuff like that. So that's number one. Number two is to have a very balanced approach to your strength training. What I mean by that is you want to make sure you do strength training that it focuses on your traditional stuff, your squat, your deadlift, your presses, but also things that strengthen you moving laterally. Things that strengthen you moving in rotation, things that move you through full ranges of motion. You want to challenge yourself with new exercises.

You want to have a balanced approach. So technique and a balanced approach is like such a, in fact, this will reduce your risk of injury. Yeah, I think too, it's like know yourself, know yourself completely in terms of what you're drawn to in your style of training and where there may be some deficiencies, some things that you might tend to neglect sometimes, types of movements and really build up non-negotiable movement patterns that you incorporate. And for me, it's, it's always external rotation of the shoulder and it's internal rotation for the hips. And I have to cover

those because those get overlooked and I feel the effect of that. And it can lead in a, in a situation where that's going to lead to stress and pain. And so, you know, there's just certain things that, you know, in my body specifically, I tend to overlook. And so I have to just constantly address these things. So some real general advice yet very specific is once a year run either map symmetry or maps performance. That takes care of it. And that's kind of the advice I've given to anybody that falls in this category or this

speaks to. It's basically three months out of the year. Yes, right. One quarter of the year, you are running a program that is addressing unilateral, multi-plane, you're bulletproofing the joints, you're doing all the things that Justin's talking about. like you if you spend one fourth of your year every year running a program like that it is going to take care of that stuff and you will be in a in a great position and you're still going to

build muscle and all the things like so whatever your main goal is but that will help bulletproof that I think that's some of the the most generic yet good advice I can give to anybody that wants this next question is from Michelle Mueller 87 when Adam was the mobility guy what did that look like without sacrificing strength. I have a lot of upper back, shoulder, trap, neck pain, and I want to work on mobility and stability, but I don't have the time to dedicate to that and strength training three times a week.

Yeah, I wasn't strength training three times a week, one to two times a week. One to two times a week, full body type of traditional lifting, then all the rest was mobility. And I was trying to do it every day that I could. Now, there's plenty of weeks where I couldn't get four or five days of mobility work in there, but it became all around,

mobile either actual like direct mobility work or mobility type challenges so strength training exercises that challenged my mobility but literally the focus was all around that and I only had to do one day a week of of like traditional lifting to maintain still really good muscle well also it was like yeah full range of motion was a big yeah thing with your squat too that's what I mean like so all the movements I was doing was mobility focus right so I didn't go into like let's say to your point a squat session and run it like a maps and a baller I went today, I'm going to work on my depth. Yeah, I'm just going to work on depth.

Don't care about the weight. Don't even really care that much about the reps right now. It's just like, I'm going to get down and do 90-90 work. Then I'm going to go back to the squat and really pause at the bottom. They'll get back down and do some ankle mobility and they get back to the like. So it was like literally all focused on getting better connection, better range of motion on the squat. The weight didn't matter to me. Like really the sets and reps didn't even matter that much.

It was like, hey, I got an hour at the gym today. I'm going to work on mobility. So every day looked like that. except for maybe one day a week I would do like a traditional lift. Yeah, I think it's a better way to handle it is like you just got to shift the intention of your workouts. And so you have that in mind with, you know, achieving end range strength and strength and certain range of emotions that you don't, you know, currently have and acquire. And how can you do that? Sometimes it's through mobility drills.

But also it's adjusting those exercises so you do emphasize those end ranges a little bit more. Yeah, there's just, there's this terrible myth that I think a lot of people kind of fall into. by the way, with lots of different things, but especially with exercise, where they can have it all. Like, I want all of it. But that's just not how the body adapts. It doesn't work that way.

So can I still maximize my strength training and muscle building while maximizing my mobility or my endurance or my whatever? No, it all, you have to trade. You can't just do, you can't get everything. It's like saying, I want to be a billionaire, but I also want to be the most present father and never miss a game

and be there all the time. Like, pick one. You can't do both. It's just not going to happen. It's impossible. At the same time, another myth is that you are going to lose all of this muscle you build just because you go focus on mobility, though.

Like, I'm going through, I'm trying to scroll back through my Instagram right now because I know I used to do some posts and I'll have Dylan share it with a team. But, like, I'm doing single-aid dead lifts with like 90-pound dumbbells, barefoot. Like, I was still strong and still had good muscle. I just, I wasn't all about.

Yeah, exactly. I did. So it's not like. like I lost a ton of muscle during that process. You're not chasing it. Exactly. That wasn't the goal. It wasn't the focus.

But still doing exercises that stimulate the muscles will maintain what you've built. So I think there is this fear of that, oh, I'm going to go all focus, which I understand because I had the same fear. I was just like, but I committed to it. I accepted. Who cares if I lose the muscle. But when I look back and I go like, damn, I was actually hell strong. I was still, I was still really strong doing a lot of cool stuff.

when I was just focused on mobility. So you won't just lose at all. But your intentions, you need to commit as if who cares if you did, and you'll be fine. All right. Come find us on Instagram. You'll see us at Mind Pump Media. 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, Maths, 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 Superb bundle has a full 30-day money-back guarantee, and you can get it now, plus other valuable free resources at mindpumpmedia.com.

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