Mind Pump: Raw Fitness Truth - 2713: Why It’s So Hard to Stay Fit (and What to Do About It)

Episode Date: October 24, 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: Why is it so hard to be fit and healthy? Find the solution for yourself. (2:08) The value of daydreaming. (24:48) Outsourcing thinking. (26:21) When will every household have a robot? (33:20) Why doing a little more exercise for the average person is better. (37:47) High-quality protein makes a difference. (40:43) Having too much choice is a problem. (44:01) Feel-good product. (49:32) The satiety effects of protein. (50:30) Dance party. (52:44) #Quah question #1 – What is the best way to make sure your form is good when you have no mirrors, no spotter, or trainer to help you? (55:32) #Quah question #2 – What should I look for when choosing a personal trainer? (58:34) #Quah question #3 – What are your top 3 recommended rotational moves for someone who mostly does bodybuilder-type training? (1:01:50) #Quah question #4 – Is fitness a viable career in today’s climate, or are you forced to be an influencer if you want any remote clients? (1:06:00) Related Links/Products Mentioned Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for buy one, get one 50% off for new customers, and 20% cash back for returning customers! ** Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** October Special: MAPS GLP-1 50% off! ** Code GLP50 at checkout. ** Mind Pump Store Mind Pump #1445: Eight Golden Rules of Health & Fitness Why Daydreaming Is Actually Great for Your Brain Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked – Book by Adam Alter California becomes first state to regulate AI companion chatbots | TechCrunch Shopify and OpenAI bring commerce to ChatGPT Figure 03 might be the home robot that changes everything – if it ever goes on sale Exercising more than recommended could lengthen life, study suggests | Harvard T.H. Chan School of Public Health Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at https://ketone.com/MINDPUMP The TOP Traits of What Makes A Successful Personal Trainer 5 Characteristics of a Quality Personal Trainer Add Windmills to Your Workout to Increase Your Deadlift Strength – Mind Pump TV Elite Trainer Academy – Podcast Online Personal Training Course | Mind Pump Fitness Coaching ** Approved provider by NASM/AFAA (1.9 CEUs)! Grow your business and succeed in 2025. ** Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Scott Donnell (@imscottdonnell) 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 today's episode. We picked questions off of Instagram at Mind Pump Media. That's where you could post them, and we answered them. But this was after our intro. Today's intro is 53 minutes long.

Now, in the intro, we talk about muscle gain and fat. We talk about diet, nutrition, family life. It's a great time. Again, if you want to post a question, go to Mind Pump Media, do it under the quah meme. That's Q-U-A-H. This episode is brought to you by some sponsors. The first one is Legion.

Today we talked about their egg white protein powder. So if you can't have dairy, go with egg white protein. It's just as high quality. Great for building muscle, great for satiety. Go check them out. Go to buylegin.com. That's B-Y-L-L-E-G. I-O-N.com forward-slash mind-pump.

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Go to Organify.com forward slash mind pump. That's ORG-G-A-N-I-F-I-com forward-slash mind pump. Use the code mine pump to get 20% off. our sale this month is MAPS GLP1. This is a workout program with nutrition advice, supplement advice, lifestyle advice, all of it for people who are on a GLP1 like tersepetite, somaglutide, ozempic, Wagovi, maximize fat loss, keep the muscle. Don't lose muscle on a GLP1 with this program.

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Enjoy the rest of the show. In modern societies, the default is poor health. Obesity is the norm. Bad health is the norm. Immobility is the norm. Why is it so hard? Why is it so difficult to be fit and healthy? We're going to break down the reasons why this is so challenging, and maybe you'll find

the solution for yourself. Why, sell, why? I know. It sounds like, yeah. I can't wait to hear what you're going to propose the reason. Well, think of some of the reasons why it's so prevalent, why poor health is so prevalent, why it's the more common thing. Like being fit and healthy, you stand out because, well, precisely because it's not common. You're looking for cultural, cultural, environmental factors, all of it.

It takes work, effort, discipline, sacrifice, all things that are challenging for people. Yeah, I would say, I mean. It's easier to be sick, lazy, obese. I mean, it's easier. I mean, it's not easier long term. Yeah. But in the short term, it's easier. Well, in the intro, I kind of said it, right?

It's the default. And like, I'll point to one thing, right? We've innovated so well at reducing activity. So much innovation goes into reducing the amount of movement that you need to do. I'll use a very simple modern example, like a very very. recent example, food delivery services. Food delivery services now eliminate the need to actually get up, walk to your car, and drive somewhere where you can have anything by now button on Amazon. Amazon's another one. Going shopping required you to move a little bit. Now, I don't know

what the data is now, but I wonder what percentage of shopping now is done online versus. Do you think in another, like let's say, let's say processed foods, were around over 100 years ago, but we did things the same way. Do you obviously has a lesser impact? How less? Do you think it's negligible? Do you think that, or do you think processed foods have an even more impact than technology? It's obvious the combination of the two was the silver bullet, right?

I mean, that was it. The fact that we reduced daily movement and activity so dramatically in such a short period of time through technology, while simultaneously making food unbelievably palatable and accessible and inexpensive. Like that, that's it right there. That's the big combination. But yeah, obesity, you could largely place that at the feet of processed food. And then weakness and poor health, a lot of that has to do with an activity. Even the way we design our cities, you know, it wasn't that, it was a long time ago,

okay, but it wasn't that long ago where cities were not designed for you to not walk or move. Now a lot of cities are suburbs, and you live in your house here, and then if you want to get anywhere, you have to drive to where they go. If you look at the data on people's health and obesity in older cities or cities that were more designed around, let's say, horse and buggy, where you just, for example, San Francisco here is a good example. The average person steps, takes more steps in San Francisco than they would, let's say, in a place like San Jose. We should be able to look up that right there. Like, what percentage of people in San Francisco are obese in comparison to people that in San Francisco? San Jose that are. Yes, that's good.

Yeah, you should definitely look that up on what the average steps are. So we've, we've essentially innovated our way into less and less and less movement. And then food now, we are now generations deep in this culture of eating diets that are heavily processed, which introduces a whole new problem, which is if you grow up in this environment of ultra-processed food, now you're kind of fighting uphill, right? Because now you grow up and your relationship to food is built. around convenience and hyper-pallotability. And so what happens is, you know, I talk about this when I get onto the podcast and they ask me questions that are similar.

The relationship that people develop around food really just values the palatibility and its convenience more than anything else. Well, that's relatively the same. 18%. Oh, San Jose is worse? Yeah. Well, that's right.

Obesity right. To your point, yeah, San Jose would be worse. No, no. San Francisco has the second lowest obesity rate in the country. So there you go underneath it. This is attributed to the city's infrastructure, which make it one of the most walkable and bikeable cities. Okay.

Well, there you go. Yeah. Well, I remember seeing a stark contrast when I went to Chicago, and it's not necessarily like the structure of the city because it did have, like, good parks and had good, you know, walkways and things for people to do. But the weather was so crazy.

Yeah, which was a big factor for people even getting outside. Yeah. But I mean, I would also, I think that we are in the, middle of another, you know, technological revolution that is going to hurt us that way, too, which is if you look out the amount of time people are spinning on their smartphones today versus just a decade and a half ago, like, that's crazy. So it's not only like all the other things like the Uber and the door dash and Instacart because you're like, but I think we're also getting rock to sleep when normally you might

go out for a walk. I mean, we see this with kids. When was the last time you guys drove by a park? When was the last time you guys drove by a park in a neighborhood where kids live and saw the park full of kids? Yeah, that's a great example. It's more common for me to drive by a park and see it completely empty in a neighborhood where just 15 years ago, that wasn't the case.

You would see that full of kids. Well, to the earlier point that you made, if you want to be fit and healthy, you have to literally go outside of your way to structure your life in a way that is not, for lack of a better term, normal. Yeah, or convenient, yeah. It's not normal. Like a normal life, and what I mean my normal is healthy. I mean normal in terms of what's average is you wake up,

you maybe eat something, you get in the car, you drive somewhere, you sit all day, then work is over. You get in your car, you drive home, you walk a little bit, but then really you sit down again for the rest of the day, and then you repeat. So activity has to be structured or planned. And then when it comes to food, now what is it? 70% of our diet, I think last time I looked is heavily processed.

We're not even involved in that whole process of harvesting, gathering, like presenting, preparing. Like even just getting somebody to, you know, prepare their food, I think is a big step. You know, it's interesting considering that, you know, I consider myself, I think we all consider ourselves fitness people. how easily I was even, I adopted something like Instacart. To be honest, I don't even hate going to the grocery store. But it's just so convenient, so easy,

and they made it so affordable that it's just like, eh, why not? And I assume that a lot of these things have been like that for people. It's not like this like, oh, this is such an important thing I need. It's like, oh, it's easy, it's nice. And then before you know it,

that stuff just starts to add up. And then you look back and it's like, damn, there are a lot of things. I don't realize how many times you repeat. repeating that habit, yes. I think one of the main reasons why it's hard is because you have to be so different from everybody around you that it's, you feel, you're out of place. You really do feel like if you eat really healthy, how often have you guys heard this from clients when they start eating healthy? It's so hard when I hang out with people. What do I do when I go here? What do I do when I go there? Because it's so out of the norm to eat, you know, whole natural foods. It's far more normal to me. Oh, that's why I think it is, I think it's, I mean, we always give this advice when we have somebody who's really, trying to make a life-changing, like fitness health, right? And they have a circle of friends that don't. They have to kind of change their friend circle.

It's very difficult to, because it's inevitable. I don't care how long we've all been doing this. Like, I'm tempted to have pizza night or burger night or have the thing. It's like what keeps, one of the main things that helps me stay healthy and fit is I have a partner who cares about it equally. And so what's nice is even when I'm having those, it has to line up. that both of us have that craving for us to go like and feel like, oh, you know what? I've been on my kick with a gym and I've been good.

Yeah, I feel like pizza. Yeah, you feel like pizza? Okay, cool, let's do it. Where it's actually very, very uncommon for that to happen. It's very uncommon for Katrina and I both to go, yeah, I totally feel like this is a good pizza night. Normally one of us is kind of like, no, I don't feel good. I sat around all day today.

I want something healthier like that. And that makes a huge difference. Otherwise, and I remember dating girls that were not. into fitness like that and I realize it about myself it's like oh I'm not like because I'm I'm quote unquote fitness guy I'm not like I'm not perfect at all and I easily can be pulled the other direction especially with things like treats and candy and that option it's like if I if I'm dating somebody who loves that in their life oh I'm like I'm easily going to get persuaded that way so having a partner or a circle of people that have the same goals or habits around

eating, I think, is paramount to someone's long time. It is. We talk about it, and I think this is kind of glossed over. It's like, it's a lifestyle change. How often do we say that? And people say, you know, hear that. If you want to be fit and healthy, it's a lifestyle change. It literally is a lifestyle change. You have to change how you live, meaning you have to inject activity because it won't

happen naturally. If you're expecting your activity to happen naturally, unless you work like a blue collar job, it's just not going to happen. You have to inject it in. If you expect to eat healthy as a default, it's not going to happen. Healthy eating requires now planning and moving outside of the norm. And I like to communicate this because I want people to understand what it's going to look like for them moving forward. And if you have the – because sometimes people in the fitness space will sell it as like, you know, you're getting fit and healthy and then, you know, you just lead a normal life.

It's like, well, what do you mean by normal? If you think you're going to live the way you did before, it's just not going to happen. The default is poor health. And strength is way down. The scariest data for me is looking at the average grip strength of young man versus what they were decades ago. I think that has a lot to do with the activity thing.

Oh, yeah. I mean, there's something to be said about... Did you know that the average swinging on monkey bars when you're seven, eight years old, all the... You know what I'm saying? Like that you were doing physical things that required this like incremental strength gains over years and years and years that you don't do anything. Yeah, I love those pictures of old playgrounds.

Yeah, like 10 feet high. They're crazy compared to what they look like now. It's so broke my arm. Yeah. But by the way, did you guys know that when they do average grip strength for young women, there actually hasn't gone down. There actually has gone up a little bit in college. Interesting.

Well, because women are now encouraged to play sports now versus back then they weren't encouraged as much. Whereas men's strength, grip strength is tough significantly. You know, it's so funny. We'd never bring that up. Yeah. We always talk about. the average man's strength and how weak we are, stuff like that.

But women's have actually gone up. Gone up a little bit over the last few decades. Well, it's a W for the girls. Yeah, it's a W. Come on, guys. Big L. It's going to be bad when it flip-flops, you know what I'm saying? We're sitting there upside.

Nobody wants that. Oh, I mean, that's where it's heading if it's heading that direction. That's interesting. Yes. Okay, so how much has... Just a tad. It's just been a tad. But it's positive.

But the, but the men's grip strength is gone significantly. Whereas like a college age male today, has the grip strength of like a 60-year-old in 1980. And again, it's just there's no, we're not using our bodies in our normal lives. And so, again, the default is weak and the default is immobility. And the default is obesity and poor health. And so you have to realize that you're going to be a rebel. I don't know what better word to use to describe.

Like, if you want to be fit and healthy, you're kind of kind of stand out. And I don't mean stand out because you look fit and healthy. I mean stand out because you live differently than everybody else. Well, I think to your earlier point of like, you know, living, then you can live normal. It's like, I think people have these goals to get in shape. And then once they get in shape, it's like, oh, now I can live normal again. And then it just, they go on this rebound or this like yo-yo where it's like, now I'm like slowly declining again. Now I have to get back in shape again.

So true. This roller coaster. Yes. I like, I like the rebel term. I think that's a good way to look. it's accurate. I do think it's accurate. And you know what? Most people experience something. I remember experiencing this when Katrina and I first got together. And I mean, I totally felt like, I mean, the family, you know, my own family did not make me feel good about like choosing to. This is a big problem for people who get into health and fitness. Yes. And and I had to like stand my ground and be like, no, I'm not, I'm not, I'm going to, if you guys are going to eat that, I'm going to bring my own and like, I'm okay with it. it. Like I'm not going to impose how I'm going to eat, but at the same time, too, I'm also going to not going to allow everybody else to influence me to where I got to fit in and do that.

And so if you go into it with that attitude of like, you're going to have to be a bit of a rebel. You're going to have to kind of stand your ground. You're going to be, I think that sets the table better for then other than trying to, oh, yeah, it's totally normal. You'll be fine. Everybody will, everybody will love it. You're going to look so good and feel so good. And it'll be just like, no, it's like. That's why it's so important that you, the most important thing you develop around these habits or this different lifestyle is a good relationship with it because it's going to be you're going to be doing it forever and you're going to be different than most people forever. That's the idea. And if it's not something you

truly, and you value in a positive way or truly enjoy or, by the way, people are like, well, I don't enjoy it. You have to find a way to enjoy it because how are you going to do something for the rest of your life unless you enjoy it to an extent? You know, it's really encouraging though, though. And it's like, I don't know, I feel like it's, we had this talk about being like a good man and, you know, being faithful and loyal and saying no to the things. Like, it's hard in the moment and it takes discipline and it takes sacrifice with that. But I also think you gain so much more respect for being that person who does that. So it may come off as rebellious and difficult at the beginning and everybody, and really why everybody wants to drag you down

and so they feel better about themselves. It's because they, when they see that, there's a part of them that goes, I should be doing that, you know, and they're not. And so instead of them owning that and saying that, they're going to make you feel bad. So you give up and then you're like them again. They're like, oh, then I feel better about because we're all the same. So they're going to, so you're going to have to mirror. So you're going to have to be a bit rebellious. But when you can sustain that and you can survive that rebellion or that temptation. People start to accept you. Then they will respect you because of it. I remember, again, using the example of the family, it's like, I remember the first three to five years feeling that way. And then now I think of now, it's like now on the person in the family, everybody comes to for anything related health, nutrition, all that stuff. And everybody admires that part of it because I said I was going to do it. I did it. I stayed with it. So there's a lot that, but it takes time. Yeah. And there's also a misconception. And I can see where this comes from, where it's where people will, look at if and I'm not talking extreme by the way let's be clear here we're not talking about

extreme uh like obsession with health and fitness that's not what I'm talking about I'm talking about a generally a life that is generally geared towards better health that's got balance in it that's not stressful so I'm not talking about orthorexia or extreme performance like if you want to go extreme performance that's fine orthorexia is not good you know no matter how you cut it I'm talking about general health there's this misconception that it's not free or it's restrictive, right? Like, okay. You got to eat that way and you exercise, you know,

four days a week at, you know, 6 a.m. or whatever. I just want to be free to do whatever I want. But there's, it's actually the opposite. What comes with that structure and that discipline is more freedom. Yeah. Because there's nothing more restrictive than poor health. Yeah. So it is a bit of a misconception.

It just takes time. It does. It just, that's, can you survive or last through the time of rebellion? and building that healthy foundation. Because if you do, it does give you more respect. It gives you more freedom, but you have to get there. I mean, delayed gratification is countercultural these days, I feel. Yeah.

I mean, across the board. People just want instant. They want to find the hack. They want to find the path that's going to get them this result, you know, the soonest. Like, I don't want to go through the struggle of it. Do you guys think about that with, I actually think about that a lot today? It's one of the greatest predictors of somebody being successful, right? Is that ability to do that?

Do you guys, as dads, do you think about that with the kids? Like, is that a conversation you have? Are there certain things that you guys implement? Like, is that like a talk? I think they learn more from watching, you know, and as they get older, then you can talk to them about it. But like with my little ones, I think they're just going to learn from watching, you know, from just watching how mom and dad live and what we do

and not necessarily talk so much about it until maybe they get older. Yeah, I think too, like, because, you have to remind them every now and then, too, because we talk about, like, when I started out work, because they asked me a lot about work and, like, what we do here. And, like, and they just see kind of where our level is right as we are right now. And, like, where they're going to school and how all these things are, you know, accessible to them. And it's like, it hasn't always been accessible. And you guys were in a tiny little room. And, you know, like, it's trying to kind of portray, like, all the other jobs I had before this job. You know, that led me to this

and just try to kind of timeline that so, you know, they don't assume that they're going to find this amazing job right out of the gates out of college. It's just they're going to have to do the, they're going to have to dig holes. They're going to have to, you know, we're going to have to, like, figure out what works best for you and what's going to drive that passion in you to, you know, to take you to success. Yeah, Katrina and I are trying to implement something early already. And I learned that from, I learned it from, I think it was Scott Donald. I really liked it was a clip I shared a while back but he talked about

and I hope I'm crediting the right person I think it was him or maybe it wasn't maybe was somebody else anyways it would the point was when you have this like normal knee jerk reaction as a parent when your kid asked

for something that's like no we're not going to do that and instead of you're saying no I build things in between it before it's yes so it's like scenarios where he has to wait exactly and teach him that

And so it also, it teaches them this, like, it's not always just direct, no. It's just like, yeah, you can do that. But first, you need to go clean your room and we're going to finish your homework, and then you can do that. Just to strengthen that muscle, though. Exactly. And so it's, and I really thought that was brilliant. Actually, I think it was the neuroscience guy that I followed, and that's what it was.

It was talking about the neuropsychology behind that of like, hey, you have these little micro opportunities to teach delay gratification, even into a five and six-year-old, because they are even asked, can I watch cartoons? Can I have the ice cream? Can I do this? either we either say yes or we say no or we could go yes you can but first you need to go pick up your toys we're going to do this and then we're going to do that and then you can have that and like we've tried to practice that in that normal like we want to say no it's like oh here's a great

opportunity to say yes but after you have them wait yeah yeah i this is why i think it's so is why you know when i talk to our trainers i always try to communicate that the thing that we want to convey to our clients the thing that i think is important for somebody who's wants to get in shape or lose weight is to think in the context of the rest of their life because and people don't like that we know this like running gyms yeah people don't like to think lose 30 pounds forever uh now if you ask them would you like to keep it off they'll say yes but what they'll always say is i'd like to lose it in six months and then you say okay well what about 10 years from now well i don't want to think about that let me worry about that later or when i take it off then i'll worry about keeping

it off but you have to go into this with the idea of how can i do this for the rest of my life. And I think that sets you up much better for what you're going to choose to do now, what kind of decisions you make, how big of a step you take or how small of a step you take initially because you're thinking in the context of forever. Is this something that I want to do for the rest of my life? So if you're saying to yourself, I'm going to go take four Zumba classes a week. Do you want to do this for the rest of your life? I don't really know. All right, let's start with what you think you could do for the rest of your life and let's move from there because the fail rate is so high

after somebody first of all the fail rate to get to a goal is low is high the fail rate to keep that goal is even higher so it's got to be in the context of forever this reminds me I had a conversation with Everett because he's been struggling a bit

with like feeling in a class he's really bored he's like I hate this is like the worst this is like you know I could be doing all these things and like he's just he just finds it as like the worst ever And I'm like, you know, you're going to have this feeling all the time.

What you need to do now is really work on, like, reframing this. And also, too, like, I think being bored is a skill. And this is something, too, where I used to craft ideas. I used to start, like, putting pieces together. And also that entrepreneur kind of brain, I didn't realize was an entrepreneur brain at the time, but I was trying to solve things. And I was trying to figure out kind of my next steps. And, you know, something else, like creative.

I could create something. And he's creative. I'm like, think about something you can create. while, you know, your teacher's checked out. You're going to have a bad teacher. You're going to have a bad coach. You're going to have, you know, and you're going to be stuck in this situation

where you don't have control over that. But what you can do is reframe it. That's going to be such a hard thing as a dad to see when, I mean, I mean, I think we all are pretty aligned on the way we look at the education system and how it was designed and what it was designed for. And then you start to see, oh, my God, I have a son that has an entrepreneurial brain. and he's having to go through this process

and there's a part of you that wants to teach him there's a skill in being bored and all the things you said but then there's another part of you probably inside. Yeah, I hated it. Yeah, we're inside you're going like, it is stupid, you know what I'm saying? But you can't convey that

because that's only going to exacerbate that issue with him, right? So you have to like teach him other skills to apply. That's got to be a tough thing to wrestle with. You know, they just bring up something interesting. My wife made a comment on this either night and I was thinking about this. Do you remember when we were kids, how it was kind of frowned upon to daydream like oh you're just daydreaming oh yeah you know what kids

don't do anymore daydream yeah because they have they're they're they're always entertained yeah that's like a pejorative yeah you'd make fun of somebody for being i i think there's value in daydreaming oh 100s and nobody does it anymore i mean like when's the last time you sat and just think and just think about something i think we do i don't think it's talked about and i know i've probably been beating the drum on this podcast maybe google the value of daydreaming i bet there's studies on this um i've been beating this drum on this podcast back since the irresistible book and everybody made fun of me and so like that, I think that we still have not even seen the worst of what's going to happen to a generation of

people that literally are on social media for six to eight hours on average a day. Like that's where that time would be spent. Like daydreaming doesn't exist, Sal, because they're on a social media platform. And like that they're filling their time. And again, and this, by the way, too, I'm not, this isn't me like standing on my pedestal, pointing. the finger like I see it in my own behavior and I'm aware of it like that we can't go to the restroom or stand in a line or these things like and so I have to choose to like resist that urge to do that and then when you're a kid that part of your brain isn't you don't have that that's not naturally in you to resist that temptation and so and I don't think that we've seen

all the negative effects of what's going to happen to them 20 30 years from now it's like that's so new no so new speaking of which you guys see that I'll pull it up did you guys see that California just passed regulations on chat bots for kids. Did you guys see this? Oh, no, I didn't see that. Yeah, so it's, this is, this was in TechCrunch, which is, you know, a publication around technology. They just signed a bill that regulates AI company companion chatbots.

So it's designed to protect children and vulnerable users from some of the harms associated with AI companion chatbot use. And so they're essentially going to put in things like you're going to need to put in your, you know, your age. you're going to have to identify who you are. And this is mainly over a couple issues that happened. We talked about that one teenager that committed suicide, and they went back and his chatbot over months kind of convinced him to.

There was another young lady, 13-year-old girl, who took her own life. And they went and looked at the chatbot that she was talking to. And there was a whole series of problematic and sexualized conversations with the company's chatbot. So they passed, this is going to require companies to implement features such as age verification, and warnings regarding social media and companion chatbots. And the law also has stronger penalties for those who profit from illegal deepfakes. That's good, including $250,000 per offense because the deep fakes are also a big issue.

That's wild. That's wild to me that vulnerable people are talking to these chatbox and it's so convincing that it just takes them down this dark path. It's going to be weird. You see last week, too, speaking of chatbots, did you see that? ChatGBTGBT partnered up with Shopify. Did you see that? No, what are you going to do?

So it's basically now when you're on chat GBT and you're using it to search for, name the thing, the best pants, the best stuff for those links directly to buy. You can buy straight out. Right there. Yeah, right there, then there. And I mean, maybe somebody else thinks this is negligible or no big deal, but it's like, you know, I'm of the, you know, camp that the consumerism is not a

healthy thing that we've we've gone down that rabbit hole for so long this just makes that that transaction even easier you know yeah you know what's wild too is uh the like a muscle like if you outsource activity your muscles atrophy right so if i stop walking and i have a hover machine or something that does all the walking for me all my muscles will atrophy and the connections that go to those muscles that you know allow me to walk and move that all atrophies as well we all know that. The brain also atrophies in a sense where if you outsource thinking, the example I love to use is the one we're familiar with like navigation. Like we don't remember anybody's phone numbers or navigation. Yes. We've outsourced it. And what happens is it's not just that you forget phone numbers

or you forget how to navigate. The part of your brain that knows how to navigate and that spatial awareness starts to atrophy. Yeah. And it actually loses its ability. So if you're relying on AI to think for you, your brain will literally lose its ability to think in many different ways. And there was that one study where they had, they looked at MRI images and they actually saw parts of the brain. So have you, have you played devil's advocate with yourself, though, on that thought? Because I have. Like what?

So, like, because I bring up the navigation thing too, because I think that's like kind of, kind of alarming. Well, because we know it personally. Exactly. Because we didn't have it. Right, right. But then if I outsource that and I adopt. something else and replace

of that, I build a different muscle. For example. Like what? I'll give you an example. Okay. Because we'll stick with navigation. I no longer have to pay attention to where I'm going because I just plug it into my Google

maps, but now I can listen to a podcast while I'm driving. I don't even have to think about where I'm going because I'm downloading information or I'm listening to an eyebook. And you got, and I think we all can agree that the information that I'm downloading from that podcast or from that book

is incredibly valuable to me and makes me smarter in different ways. I don't think it's either or. I think in the past, we were able to navigate while listening to things, while having conversations. It wasn't like we were navigating

like, I can't listen to the music, I can't focus, except for maybe when you're super lost, I think it was just happening. So I don't think it's either or, dude. Sorry, this reminds me. I don't know if this is true or not, but I heard this on a podcast.

And they were talking about, like, way back in the day when, you know, trains just became a thing and like you had all these railways that would connect you to cities and and like people were worried that life's moving so fast right now they started doing cocaine whoa whoa whoa what this took a crazy yeah yeah like they start promoting these types of drugs and uh to help speed it up yeah like up the usage of like certain drugs and things because they felt like they were like having to keep up some kind of pace with that I thought that was you know that methamphetamines were prescribed to housewives in the 60s yeah yeah

You've seen the ads. To pep in your step. It's like, is this our cocaine now? You know, like it's, yeah. It's actually, that's kind of an interesting thought, Justin, because, I mean, we do that with Adderall and stuff today. I mean, I mean, how many, this just happened in like the last two decades with kids going through college felt like the pressure and the information that they were, that they were having

to learn at such a high rate, like, and then as soon as one kid found out about Adderall and then passed it to the next kid, it became like, it's, I mean, it became like an epidemic in colleges, right? I mean, that wasn't really a thing when we were coming up in school. No one, that wasn't a thing at all. And then it became super popular for that exact reason. Well, yeah, the workload got crazy. Well, that's what I mean. Yeah, and I know. It's it, I've actually noticed a big trend in schools where they're like giving a lot less homework and they're trying to like pack it all in when you're actually in class. Yeah, our schools, the school of Max's in is really good about that. It's a real. We should do that for us. But I've had them in two different schools that,

like, they're both considered like really high academic schools. And there's, there was a very clear difference between the two. It just seemed like one of the other, the other one valued so much more of the other stuff too versus the other one was pure academic. And the pure academic, I remember when he was in pre-K, like coming home with like stacks of homework distilled him like these kids in pre-K and he's doing this. Like, this is ridiculous. Like where the class he's in, the school he's in now, I think has a really nice balance of that where I don't feel like that's all the kid is doing when he gets home, you know? Do you guys remember when we were younger and you didn't have just a quick access to internet

and you were like, hey, you know, I'm going to think of a stat or, hey, did this happen with dinosaurs? And you just had to ask people. And then you just kind of had to like think about it and debate. And nobody could look it up to double check or whatever. Do you guys remember that? That sounds right. Yeah. You'd end it there.

Yeah. Whoever been the best argument? That's how Sal got known as being so right all the time. Because he just made a good argument all the time. He got so confident. Yeah, he's exactly. He says it's so calm. He's like, he must be.

I mean, I don't know. I'd walk away like confused. Yeah. I don't know, man. I'm not buying that bullshit. Speaking of AI, Doug, if you could Google figure 03. I just want to show Adam something really interesting. Figure 03?

Why me? Why not just... It's just a new robot that they just... Oh, yes. Hold on. Wait, before you show it to me, you will see it probably putting away dishes, but you will not see it washing a dish. I don't know.

Let's read what it says. Let's see. Let's look it up, Doug, and then you want to click on the... It's not a Tesla bot, is it? No, dude, but this thing has hands that articulate. Yeah. And it does things for you. including washing the dishes. That's what it says.

Interesting. That's what it says, dude. I'll believe it when I see it. Very interesting. What was the bet anyway? Did you, would you have to get me? Wasn't there a bet?

Like, we made it, or was it just a bet? You had to go to the moon, I believe. There's nothing I can buy you that would matter anyways. There's right there. And if you look up at the top. A commercial flight to the moon.

If you click on the top right and you click on figure 03 or something, it'll say some of the stuff that it does. But it's meant to be a, there it is. Like a house assistant or something like that. Yeah, dude. It's 5.8. How much is it weighed? 20 kilograms? No. That's a payload. Payload. Yeah. What does that mean payload? What does that mean? How much it can carry, I believe. Oh, oh. Is this just an independent company? Is it like backed by any other kind of big software company?

Yeah. I don't know. I don't know. But Dylan sent it to me because, or sent it to us. It looks pretty sleek. It also could just be a guy like dressed up in a suit. No. And then they're passing it off like this is happening. This has happened so much in tech, dude. This is so true, dude. I'm just playing devil's advocate. Thank you, Justin. But it says on the one side.

Laundry cleaning and doing dishes. But doing dishes, I don't know exactly. Yeah, what is that case? So I share with you guys that Microsoft did this whole thing, a whole analysis, on what will be the hardest things for AI to accomplish. And dishwashing was on the top. Because it's hard to tell what's dirty. Yes. We had an AI student in here.

And he was the one that convinced me of that argument was just like, It can pick up and put dishes away all day long, but it cannot detect the difference between a design on a plate or dirty on clean. And so the damn robot is going to get stuck there washing the same plate for fucking. Katie Perry is the closest as you got. Hey, hey, can wash one one plate for.

Oh, yeah, that's true. Like you said, I say Perry's the closest you got. Somebody flag the moon for fun. Yeah. Isn't that interesting, though? Yeah. How long do you guys think in 10 years people are going to have

Yeah, because what did Elon say? Very reasonable for the price that he said it's going to be. Yeah. It's not like... He's like, yeah, it's just going to make sense for the consumer. I mean, here, this is a great transition of this because it ties right into the car. I mean, right now, I told you guys that one of the things, as I've gotten older, what I just did this other day again, too. Like, I didn't train on Saturday, but boy, I did all kinds of, like, house chores.

Like, I literally made that decision. I'm like, I should go to the gym right now. I was like, you know what? There's a lot of shit around the house that I needed to knock out. move i just move and i'm sweating you know what i'm saying like i did a lot of labor around the house and i know how valuable that is right as far as overall health fitness and activity and so i chose to do that you're going to have something like this that you pay 25 000 for like oh look it's washing a dish dude yeah that's great walking around outside doing its thing look at that

huh boy that would be creepy for sure for sure people are going to have sex with robots so terrible i mean we'll wait till they can skin them right to where they look like humans or whatever i mean oh it's playing it's playing with the dog i mean to justice point though they this is like such a sales pitch to like like make you feel like oh yeah have you guys seen the AI prank that tech hype videos are the worst have you guys seen the new prank that kids are doing to their parents the AI prank no taking a picture of themselves in the house but they're using AI to show like a homeless person in the home oh and they're sending it to their parents like hey we're helping well i've seen versions of this

Did you, I said the made one. I said the made one. Did you guys see that one? The plumber that comes in and has got the shirt off. Oh, I haven't seen that one. Oh, yeah. And they're calling like, this guy's calling his dad. And he's like, hey, dad, who's this plumber that mom hired?

He's all coming in. He's got a picture with her. I sent you guys, the French made one. The one where the guys having the conversation with his girlfriend. It's like, why is she posing? Yeah. She's inside the house cleaning. She's like super hot.

The girlfriend's like sitting. What is she doing in her house? Why is she posing? Pretty, fine. Speaking of exercise, I just read an article showing that, so you know what the federal, do you guys familiar with like the federal minimum for, or what should I say, the federal recommendations for activity? Well, they did a study and they showed that doing a little more is better, which is, of course,

because the recommendation is so little. Okay. So they did a study showing that about 150 to 300 minutes per week of moderate intense activity or 75 to 150 minutes per week of vigorous intense activity, reduced the, risk of early death by 21%, but people who exercised two to four times the minimum reduce the risk by as much as 31%. And it just goes to show that what they recommend is so low, that more is definitely better. Now, more isn't always better, but in this case, it's definitely better.

Yeah, I mean, be careful with that statement because I think that I really feel like we fall on two ends of the spectrum. There's very few people I find that fall in the really good balance. And I'm sure that's going to offend somebody who thinks they are that. But I really do think that we tend to toggle from one end to the other. You're either, you don't do enough activity and you eat poorly, don't move, don't exercise, don't do anything. Or you fully adopt the lifestyle and you're like about it. And then you're training, you're sacrificing relationships for it.

You're carrying your meals. Too too much. Yeah, there's like it's, I don't know, it's rare that I mean, even like in our circle, we've had the opportunity to meet a lot of people on this podcast and interview a lot of health and fitness people. would you like I mean we tend to overdo it we do yeah like you when you when we have our even our peers and our friends on the show they're like they're the ones in our fit are like obsessed with with it they're not like a healthy balance with it for not for longevity at least right and that's not a knock on them or at all throwing shade it's just that when we talk about what probably is the best amount

or dose of exercise and training for longevity which is what you're pointing to with studies like that, most people don't get it right. Most people fall on one end of the spectrum. Either you're way under or you're way over. Well, it's interesting even for us, you know, here we are, you know, fitness guys or whatever. But because we're sitting here most of the time, I'm inactive. Yeah. Even though I work out, I'm inactive. When I was running jams, that's the part I miss about training clients. I missed. And that's the part I miss about personal training more or anything was it was built in. You're moving. You're standing and moving all day long. Yeah. In here, we move barely on a regular

day. I'm taking 6,000 steps. Yeah. And that's with a walk, which is crazy. Yeah. It's more than the average, so yay, whippy. But it's not. Well, I mean, probably the biggest move that we did lately of like was making the podcast Monday, Tuesday, Wednesday, and Wednesday, and at least allowing Thursday and Friday so you can make

because at least now. Those days I walk. Yeah. I hit 12,000. You get the kids, right? You go to the park. You're doing stuff. So on Thursday Friday, that's what I'm now doing more stuff. So it's better than what it was just, say, two years ago in here when we were in here five days a week, sitting on Speaking of which with activities, so I've been using egg protein now pretty regularly.

I've been meaning to, did you guys take all the Legion? I want to take some home. Leave at least leave one vanilla bag for me because I'm back to making my shakes and I actually want, I haven't made a shake with their. I still use their way all the time. Yeah, dude, egg, I mean, high quality protein makes a difference. Unless you're eating a ton, a ton of protein, which most people don't, it does make a difference. I do notice a difference because of the egg protein. It's so high quality.

Well, I'm more interested in just the texture and the taste of it in a shake. It tastes really good. Yeah. And so I have way. Mostly I have all of Legion's way in my house, and that's what I use for my shakes, like 90% of time. But they've recently done the egg, and since they've done the egg, I haven't made a shake. And they've done so good with flavor and tasting. I think it's good.

I think it's a, as a protein powder. It's in some ways of ranking protein. It actually outranks way just a little bit. Really? And most of them, they're tied. Do most people, they don't have reaction? from the egg 13 as much?

So dairy and egg are the two highest. Dairy being slightly higher, the two things that people tend to have intolerances to. But dairy is more common. So oftentimes if you can't have dairy

and you can go to egg, that's a, it's just as high quality. Like I said, in some cases, I've seen some studies that rank high, egg even higher.

As the business operator, what is more expensive to produce? Egg is. Yeah. Is it, you say it like it's, is it a lot?

I don't know how much more, but I know it's more. So I'm assuming it's price a little. Can you compare the two? What does the age versus way? Look at their proteins and see which one costs. Because they're going to be, they make them to where they're relatively the same in grams of protein, right? You know what I would like to see? And I'm going to put this out there, everybody, because you look at the studies on a whole egg versus egg white.

Whole egg protein stimulates protein synthesis higher. And the cholesterol in eggs has an anabolic effect. Yeah, that factors in. I wish I cannot find, except for cooking powder. I cannot find an egg protein that's whole egg. It's always egg white, which is fine. But I wish they had, you know, I think they're afraid of the fat. People just want protein.

They don't want the fat. Really? But if they had whole egg protein, especially for people trying to build, that would be so amazing. And nobody does it. I can't find it. It must be purely just to keep the calories down. It's because people don't want fat. They want just protein and their protein powder.

And if you go a whole egg, it's going to be, what is it, 50-50? What's the, well, that's generally more expensive. I was actually, you could just give me, Legion's price on his way protein versus his egg protein. Yeah, let's do the actual comparison with Legion. Yeah, I want to see, I want to see what Legion's selling the difference. And I want to know if the gram per gram on protein is the same. I'm assuming it's about the same, if not the same.

A scoop is about the same, about 24 gram. Yeah, so I want to know, is it the same. And then I'm curious to like how much more he has to charge for the egg than he does the way. Yeah, let's see what the, but I know it's a little bit more. But I mean, if you've never, if you've never made a shake with egg, egg protein is awesome. Yes, it is. Yeah, it frosts it up a little bit. And so I haven't had legions yet, but so far, I mean, Legion has been so spot on with all their flavors and stuff.

So that's the way, 64. Yeah, but how many servings in that? Yeah, you got to compare the two. Let's give Doug a little time. Well, my computer is being glitchy. Is this dial up? That's why. Yeah.

What was the noise, dude? I was having a conversation with my, he's almost five now, right? We're talking. And I was trying to explain TV when I was a kid. Oh, you were telling me. And so I said, you know, when I used to watch TV, I said, you had to watch what was on TV. And he's like, well, what do you mean?

That's what that's now. I'm like, no, no, no, I couldn't choose what was on TV. And he looked at me like, what a dumb, why would they do that? I'm like, no, no, no, there were channels. You put it on. Whatever the channel had on, it was what you had to watch. He's like, so you would click and pick on it? I said, no, you couldn't pick it.

It was just there. It was just on. And the look on it, he was like, looking at me, like, that's the dumbest thing. Why? Why would they make that? Like, they didn't know how to make it. I mean, do you guys remember? I missed that.

TV guide used to be a big deal. Remember when you used to get him the grocery store? You used to get the TV guide and you'd plan watching a show later that week. You know what's happened? This is what happens

with too much choice. It gave you talking points too. When you have too much choice, you end up watching nothing. When I was a kid, if something was, it was a movie on TV, I was like, I think I'll watch this and it started halfway through.

Cool, I'm gonna watch the movie. Okay, what is the psychology of that because it's crazy how weird that is when you don't have the choice? When you don't have the choice, you were like excited. I was like, oh, that's one of my favorite movies

Watch that one. But I would never pick it on Netflix or Amazon. When you have access to all of it, you'd never go back to that. Because you're like, oh, I've already seen that. That's right. Watch it again. Yeah, it was like less stressful to go to Blockbuster and just like physically, I want this one as opposed to like trying to remember things. Talk about a sad thing that died.

I mean, that was fun. Talk about great memories on Friday night. Yeah. Going to go with your girlfriend down to Blockbuster. Buy some candy and some movies. To pick a movie out. You know what I mean, go back to like the movement thing too. Like that was a whole effort.

Got in the car. drove that was a date it was a whole like that was a whole date the whole thing it took four hours time on your hands now we bend now they bench three three different movies it was it was i do i remember that was really fun going i used to love that i used to love now were you a rent like three or four movies at a time person yeah or were you oh you did so you were like that i would rent one one yeah my dad never let us pick more to one just one really is what you're watching just the one that's it you want something else well is that when okay is that when your parents were paying and you were a kid yeah oh okay well that's different. I'm, yeah, I don't think we rented very often when we were kids.

But when I got my own money and I could go rent at Blockbuster, I mean, I rented two, three, four at a time, whatever, yeah. What was your most rented movie? Did you read? Always. Well, I mean, it still has the title because I, I rented that as a child the most. I mean, every, I, that movie came out when, when all of us have talked about our kids. When you remember your kid watched the show, annoying. That was my annoying movie, probably to my parents that every time they would do the movie and they asked me, is there anything you want to be? Rent rad. I watched the same thing over, over, over, over for, I don't know, years. We would watch Predator over and over again. Commando. That was over and over again. First

Blood. And then when we'd sleep over my grandparents' house, sometimes my cousin and I would sleep over for the weekend, we would pick just random kung fu movies, like the dubbed ones. They didn't even speak English, just dubbed. We'd pick them out. And they would just be so ridiculous. Yeah. It'd be like Stargate or. That was a big one for me. It's like anything like... Kurt Russell? Stargate? Yeah.

No way. Stargate, dude. It's great. That's a random one. Yeah, yeah. That's a random one. Yeah. It's good though.

I get behind that. I watched that a lot. I think that. And then, um, big trouble, little China. Oh, yeah. Was on repeat.

Is that a movie that you can, you can recite every line from beginning to end? Yeah, pretty much. Yeah. If you put it on right now, put it on mute, I would tell you everything that's been so.

Wow. I didn't watch it that many times. In fact, that's one I could, I could watch it again, because it's been so long since I've probably was. It's so good. Is it though even now? Because you know how that is?

So good. It's cheesy good. Like, you still appreciate it. Yeah, some movies are still good. Even though it's like, I just watched a movie like that that's like cheesy, but it's still enjoyable. You know what I'm saying? But some are like painful to watch. You thought it was so good.

And then you put it on and you're like, oh, this is. If they made a big trouble and Little China Part 2. They did? Didn't they make a remake of that? They did not? No, I don't think so. I was going to, I just got sad. Did they really?

Doug, you still. The Morgal Classic. You still working in the math. He's still trying to find a different... I had to pull out a different computer to actually find it. I know. It's like, look for this. Look for that.

He's using his iPad. What's the, what's the rent-in-stimping thing? The five hours later. That's sponge bob. Or sponge-bub. Anyway, I did find the numbers. What is it? Okay.

All right. So, yeah, it's more expensive egg protein. Oh, yes. We do that. So for... Sorry, Gus. It's always a wise ass. All right, 22 grams of, sorry, 22 grams of protein in the, both of them, okay?

Okay, so they're equal. Serving, 30 servings in one, 20 servings in the other. So 10 more in the way. Yeah. And the price is relatively the same. So it's actually, it's more expensive. That's right. Okay.

So that's what he did. That's smart of him. Lower the dose. The serving size? I mean, that's good to know, though. I figured one was it. That's actually quite a bit more expensive, to be honest with you. 20 to 30 servings.

You're talking about your. getting almost half the service. It's a little bit less money for the egg, but not substantially. Eggs always more expensive. Yeah. But if you can't have dairy, oh, yeah, of course. I mean, look at our vegan protein is really expensive, right? So it's not, my point is, though, if you're fine with both of them.

Then go away. And you're trying to save money. Yeah, of course. You go away all day long. But, I mean, taste-wise, I can't wait to do. Please save me a vanilla egg so I can try it. They're really good. Speaking of the supplements, I started implementing the green juice back into my routine.

And every time I do, I was like, why did I stop taking it? It's one of the most feel-good products that I use, just on a regular basis. I got to get better. Maybe, you know, you're so good about that. I would love for us to do that before we podcast. Like in the, you know why I don't. So you're asking me to do is make you some. Yeah, I do.

You know what it is? Because we have these. Can you mix it for me? We have these here. And I don't have that at home, the little plastic bottle. Because it does so well. to put it in a water bottle and just shake it up. I'm not a fan of putting it in my other bottles.

I like to put it in something I can throw away. And so we have that here. But I don't have that at home. Yeah, I love it. But if you were to make it, I get back. I'm using it daily now. So when we come in here, I'll use it because we have some of the back. And I just feel every time, I feel good.

Digestion feels good on it. It's one of their better products. I feel like a little bit of boost of energy even out of it. I don't know what it is about theirs, but it's always been. I mean, there's a reason why it's their number one product. Deficient. Yeah, you know, I saw this article that I thought would be interesting to bring up about the satiety effects of protein. The satiety effects of protein, and this guy made an article to make it kind of sound like the, the, so satiety is like the feeling of satisfaction, the fullness, right?

So eating certain macronutrients, like proteins, carbohydrates, and fats, each one of them has a different effect on satiety. and it's widely, it's well known and widely regarded that protein produces the most satiety. So if you're trying to eat less, a high protein diet tends to promote that. However, past a certain point, it loses that effect, that effect. What's that point? It's right around hitting that upper limit of what's considered effective. Once you pass that, you don't get any more of a satiety effect. But the good news, and here's why the article kind of made me annoyed, is most people don't hit that upper limit.

So for most people, eating, eating a high protein diet makes a big difference. Especially consistently. Yes. Yes. But it's an interesting phenomenon. They think it's just, when you hit a certain amount of amino acids, your body is like, we're cool. We think we have all the nutrients that we need. And so it's this great trick.

By the way, over time, this satiety effect may actually start to wear off. If you eat a high protein diet for years and years and years, it may have less of an effect than it did initially. But that's okay. Because if you've been doing this for five years, you've built other, you know, relationships and habits that'll probably... I mean, I don't think there is a simpler piece of advice than telling a client, every single meal, go after a large portion of protein, normally meat, eat it first, everything else will fall into place. I mean, it's wild. And that's not even me telling you, you can't have bread.

You can't have pastaic. Just eat it first. Yeah, just eat that first and make that a priority every single meal. and it is wild how much that takes it. Now, I'm not saying it's not possible to stuff your face with macaroni and cheese afterwards, but it is far less likely. Yep.

It is far less likely. You eat that meat first, and that really takes care of a big chunk of like how hungry you are afterwards. And then it's so much easier to eat a smaller portion of whatever carbohydrate or starch you're talking about. Hey, speaking of a while, I got to tell you guys something hilarious.

We went over, we went to our friend's house warming party. They just moved into a new place. Beautiful home, by the way, down, kind of where you live a little bit down in the hill area. Yeah. Really, really nice house. But anyway. My neighborhood didn't even say hi, huh? So, I don't know if it was directly your neighborhood, but it was kind of around there.

But anyway, we go down there and we tell my daughter, my almost three-year-old now, you know, we're going to. She's like, where we're going? We're going to go to a house party, you know, where someone's moving in, they got a new home. And she's, like, super excited for some reason. So I'm like, okay, I don't know, why she psyched about this. So she goes and she wants to put on a two-two, which, Sometimes she'll want to put on a tutu. So she put that on.

We get there. And we're hanging out. And she's like, can we dance? When are we going to dance? And then we realize, oh, we do this thing at home called dance party. My wife has this. She thinks party is a dance party. And so we have this like strobe light that does like colorful things.

We play it in the bedroom and we play music. And my daughter just puts on a tutu and she runs around a room and just has a blast. Yeah. She was so upset that this wasn't a dance party. So we had to go in the room. Well, if it was house music, I mean, she was so upset. She was like, when are we going to dance? When are we going to dance?

I'm like, oh, my God. I made a mistake when Max was like three or four years old. He used to have, remember I used to have, over at the marina house? I converted this huge closet into like a toy room closet that you closed off. And yeah, right? He'd go in there, close it and play and everything like that. And I, one time, went in there with him, closed it, turned all the lights off. And I took a flashlight and turned music on and flashed around like a strobe light.

And it just, yeah, he went nuts. And it was like the, but then every, all the time. Yes, all the time. And if the word party came up or dance or anything like came up, it was like, he would come over and like bug me to go do it. That I have to, no matter where we were at or what we're doing, I'd be at strangers' houses. Like, I got to go to the, I got to go over in your closet or bathroom and turn the lights off.

And I remember. Oh, yeah. It was definitely one of those moments of I remember doing stuff like that and going like the things that you do as a parent, you know what I'm saying, to keep your little three or four years. So now if we go to a. party. We're like, it's not a dance party, honey. It's like, oh, that's great. It's well documented that being on a ketogenic diet improves cognitive function and focus, but what if you like carbs? What do you do? Try ketone IQ. This is a drink that you take. It's got exogenous ketones.

Immediately you're in ketosis, and you've got that brain energy, that fuel, that focus with no stimulants. No stimulants. You could drink it. Go to bed later. You're totally fine. Go check amount, go to ketone.com. That's ketone.com forward slash mind pump. And on that, you can get 30% off your subscription. Plus a free gift with your second shipment. Back to the show. First question is from Maine Fit Chick. What is the best way to make sure your form is good when you have no mirrors, no spotter, or trainer to help you? This is a tough one. I think if you're, if you're experienced, you don't need a mirror. You know what it feels like to have good technique, a good form if you have a lot of experience. Otherwise, it's very valuable to have

like a mirror that you can look at while you watch yourself in the mirror because good form is hard to feel when you don't have a lot of experience on what it feels like. So that's why Jim's have mirrors. It's not so you flexing them, although that's what a lot of people do. Those people do. But yeah, it is way more valuable to be able to see where your forms off. Do you use mirrors at home? Do you have beers? I do now. Yeah, I have it set up over my dumbbell. rack, but I never had it like right behind the squat rack, so I just tend to

squat pretty consistently. Yeah, my last house gym did not have them, although I'm a huge fan of having a mirror. I just think it's extremely, even if for your advanced, I think it's valuable. I think you don't need it. That's why my last house gym, I wasn't like,

I gotta have a mirror. It's like, no big deal. It wasn't in there. And I was, it was whatever. But if I was like, this is going to be my consistent spot of training for a long period of time. Like, I eventually would want a mirror in there. Yeah, I think you could film yourself, although it's happening after the fact

when you watch the video. A mirror is real time, right? So I think it's important to invest in a body length mirror so you could watch your technique, watch your form, and make adjustments. It's actually very important. I mean, I would demonstrate this with clients.

I would put them in proper form, take my hands off them, have them do a few reps, and then I'd have to correct their form again. In front of the mirror so they can see it. That's right. it's, it's super, I think it's very valuable, unless you're really experienced. Like, I don't need a mirror now. I can work out.

I know what good technique and good form feels like. So it's not an issue. But if this, you've only been doing this for, you know, less than a year, you want to watch yourself so you can see what's happening. Because you do not know. People, you just have no body awareness if this is a new form. If you're trying to work on your form, period. It's, I mean, you, you need to get a mirror.

It's not that expensive. You can get really cheap mirrors. Yeah. It's not that expensive. And you get lightweight. ones. They think those dancer mirrors that we used to have in here a long time ago that are super lightweight cheap. It's made out of mylar. Yeah, it's made out of mylar and works really light. You can do, you can very inexpensive get a movable mirror for your garage or wherever

you're working out. And if you're at the period of your lifting career where you're concerned about your form, you 100% should make that. Because you have the body awareness is just isn't there. I could tell somebody like go by feel, but that doesn't help with a lot of people. You'll watch someone overhead press. This is why trainers, one of the reasons why trainers can be so valuable is people will do an overhead press and not realize what's going on. And they might even think it's a very revealing one. I mean, even when I was just trying a new technique with a jerk press, it was like I needed somebody else's eyes to really, you know, know where to tweak. Yeah. So next question is from Eliza Sidenbender. What should I look for when choosing a personal trainer?

Ah, good question. They're glutes. Yeah, do you a, say what? They're glutes and stop. Do you, number one, do you like them? That's very important because if you don't like them, you're not going to want to work with them. Number two, do they assess you or do they just take you straight through a workout? Number three, do you feel better after your workouts than you did going into them? I don't mean exhausted. I don't mean like you're beat up.

I mean, literally, do you feel good afterwards? Does your body feel better? Do you feel like you're moving better? That's typically a good side. I'd say number two is the most important. If they, they, they, that's a easy way right away to fish out good versus bad. Let's just take you through a workout. Yeah.

If you get, if you get a good trainer, they'll do a full assessment on you. And that, that right away, like, if they're doing a full assessment, then you know they've got the, like, very few brand new trainers who don't know what they're really doing or know how to do like a thorough good assessment. Mm-hmm. And even if they were brand new and they know to do a thorough good assessment, they're probably good or going to get really good. And so it's a good, you got some. Are they paying attention to you while you're working out? I'm asking a lot of questions to get background and get those data points because you need that. I mean, for them to be able to craft and create something like specific to you, you need to be able to reveal a lot of that.

And then if you had to pick between experience and education experience is what I would weigh heavy, much heavier. All day. You know, somebody's like, well, I have a degree in this and that. And well, how long have you been a trainer? How many people have you trained? Oh, I just started far more valuable to work someone who's been training people for for 10 years. Now, these aren't like guarantees. I mean, we have a lot of trainers here in our studio that are new, but they're exceptional.

But we train them ourselves. So they're under good tutelage. Yeah. But experience, you know, if you go to a gym and you're looking to hire one of the trainers there, ask who's the most experience? Who's been training people? What's cool about gyms that you can do? I mean, most of my career, I was the fitness director, right? So if you come, if you find the fitness director or fitness manager.

They're both of them at you. Yeah. And like nobody ever did that by the way. Like nobody ever, but if you did, maybe the handful of times it happened in a decade for me where someone's like, who's your best guy or who's your best girl? Like I always, that person that cared enough to ask me about that, come to me and ask me about it, you got that person. So if you really are concerned about getting a great trainer or the best trainer in a gym, walk up to the general manager or the fitness manager and say, I'm looking to train with the best trainer in the gym.

Who is it? And then another thing, too, like, if you listen to our show regularly and your trainer is countering a lot of the things that we advise, they're probably not great. And it's not because we know everything. It's just we're very experienced. We're doing this for a long time. And I say that because oftentimes we have people come on the show and say, oh, I worked with this coach.

And, you know, I knew what they were saying. I shouldn't do because it was something that you guys, you know, said often you shouldn't do. But I did it anyway. Now, here I am. I need help. You know, it caused these problems, whatever. So, you know, you could use us as.

kind of that, that gauge. Are they countering a lot of the information that we give out? Right. Are they training you in ways that we would deem inappropriate? And if that's the case, then I would say don't work with them, find someone else. Next question is from Burke himself. What are your top three recommended rotational moves for someone who mostly does bodybuilder-type training? Oh, yeah, Justin.

Dude, yeah. Your favorite. Yeah, pressing with rotations is always a big one for me. And you would do that dumbbells, or, you would do that dumbbells. ideally with kettlebells just because of the load of it helps to, you know, kind of really bring that... You mean shoulder rotation and... Shoulder rotation and that external rotation. Because it's one of the biggest lacking abilities, I think, for people is, like, that external rotation of the...

So you'd say the press with the kettlebell would be number one, a close number two to that would be like an arnal press? Well, yeah, yeah. If you're just sticking with, like, a shoulder press, like, I would add that as a variation to that. Yeah. But then windmill would be a good one, too. yeah um and then you know any kind of trunk twists obviously um and and then being able to sometimes i'll use this like even if i'm doing a lunge um where i'm not just doing like a lateral lunge but i'm also kind of uh picking and plotting a point and then pivoting and rotating into that position yeah and coming back just because the the spatial awareness to that is

something that's very lacking with people they don't how to navigate through that you know the other thing too, what sometimes happens with people who do bodybuilder style training is they'll incorporate rotational movements in a bodybuilder style. Yeah, yeah, yeah, yeah. So it'll be like a cable chop or an oblique twist to develop the muscles that rotate the trunk. Nothing wrong with that. And it's definitely better than nothing. But rotation with a little speed is much more functional. Yeah. And it'll develop the muscles just as well. So like a medicine ball toss or a twist with the band. Band allows you to move quicker. I think it's far more functional. because when it comes to rotation, you need a little bit of that element because in the real world, when that's happening, it's almost never in this controlled, like I'm just working the oblique. There's a little speed involved, and so it helps reduce it.

I mean, if I had to pick my favorite, I would say the windmill. I think the windmill is just a, I mean, because you get the shoulder stability in there. You get the transverse plane in there. You get rotation. You get hip hinging in there. I mean, that's kind of like an all-encompassing, great move. If you can incorporate that into your routine and get good at it. a lot of times you take a bodybuilder who's got a great physique and they can't, they can't even do it. So learning to just do it takes its own skill to get good at it. Yeah, I would say too, like just an easy one because everybody lunges all the time, but just adding that bit of like rotation with the trunk as you're, you know, lunging and doing like a lunge walk is very beneficial. Yeah. And, you know, one of the areas, so sometimes people are really strong in the gym, do a lot of bodybuilding style, hypertrophy work. They'll find themselves getting back injuries. out in the real world

and then they'll always be like well how is this possible I do rows I even do bent over rows sometimes I deadlift and it's their QL and their QL is this muscle that stabilizes

this kind of the sides of the spine and the windmill is really good at strengthening that and working at yeah because you get really strong in this kind of like straight line kind of stuff the QL stabilizes

but sometimes it falls back behind especially if you start to train too long in that way like the windmill so much. Yeah, me too. Such a good, good, I mean, like, that would be the number one for me, because even if you just did that, you, you cover a lot of good things for the average person, even addressing some of the shoulder stuff that Justin was talking about because the shoulder mobility required to do that. Yeah, it encompasses that. Yeah, it encompasses that. So it's, it's one of the best all right. I remember when you first did it with us, and I'm like, this was,

felt good. Oh, my God, it was a missing movement in my routine. And I'm like, I can't believe that I It's so restricted without it. It's crazy to watch people that don't incorporate any kind of thoracic rotation. It's rough to, you know, be functional. And it feels really good to suck at it and get good at it. Like, I remember first doing it with like hardly any weight at all because it was just hard to do the movement to getting to a point where I could load it pretty good. I was like, oh, God, that feels so good to be able to load that movement. And so I would start there and then build on the other two that you said would be great. next question is from isia is fitness a viable career in today's climate or are you forced to be an influencer if you want any remote clients social media has distorted fitness business so terribly to the point we're now trainers and coaches who want to do just a virtual business let's just say i'm a trainer and i want remote clients this is what i want to do i want to coach people remotely social media has led us to believe that the value of remote coaching is that people are far away.

That's not the value. The value of remote coaching is that it's a low-cost way to get coached. So you can get just as many clients out in your neighborhood or outside your business and signing them up for remote coaching. They don't have to be across the country. This is what people think. So like, how am I going to reach people for remote coaching? I need to have the social media page that attract lots of people from around the country. No, you don't.

You go out and talk to people out in the real world and get them just like I recommend for trainers to get in-person clients, except now you're promoting virtual coaching, and they live in your city. That's all it is. I think, again, people get confused. They think remote means they have to be far away. No, remote means you're coaching them virtually. You're doing Zoom calls. You're using text, and it's a low cost option for coaching.

It's less expensive than in person. That doesn't mean they have to be far away. they could still be in your area. It also doesn't mean you can't build a very successful. Listen, there's a lot of in-person, badass trainers you don't even know about. Yep. Because they're not on social media. No.

They're too busy training clients. You're busy. There's a lot of people that are really good. There's a big demand for it. Yes, at their craft that are not on Instagram. You do not have to be on social media to be a great trainer. If you gave the three of us a chef, somebody challenged us and minus mind pump, nobody knows who we are. And they said, okay, build a six.

figure personal training business. The last thing the three of us would do is go build Instagram is build a bunch of social media anything. I would go, I would literally, it's this easy. It's this simple. I would go outside. Yes. And talk to people and introduce people and bring them in and say, hey, let me take you

through a workout or let me talk to you or let me do a free body fat test, set up booths, stuff like that. Referrals. It's the fastest way. Yeah. Physically work with people. The social media thing ends up being like, it's a, it's a marketing tool to build on top of a foundation.

That's right. So once you, like, so you don't start there. You start with building that fund. Not to mention where you're going to get, where you're going to make your bones in this business is the reps and practice of training these people. So going straight to trying to be an influencer to then be a trainer is ass backwards. It should be, go be a great trainer where nobody in the Instagram world knows who you are. Go get good at your craft.

Go change people's lives. Get referrals from people because you've gotten so good at your craft. Oh, and then by the way, you can along the way start an Instagram page and start documenting the process and watch what happens from that. And you don't even have to do that. And I'll say this. I'll even say this. For fitness people, it's harder to build a six-figure business that's social media-based

than it is to build a six-figure business where you just go out and talk to people. It's harder. It's a completely different business if you're trying to build six-figure on social media. You have to understand social media. You're now a media person. Well, not only that. Not only that, Sal, but then this is the part that I think why I think we get so passionate about this conversation, and in our course, we do not encourage trainers to be

a social media trainer first or an online trainer first, because the skills to talk and communicate to somebody virtually across the globe is far higher than doing it in real person where I can see the person moving in front of me. When I see somebody... If you're not great in person, good luck doing it. That's insane. Because you're going to get the questions of the client. Clients are going to be like this. When you're training in person and they're squatting. It's very obvious when their mechanics are off. You're like, oh, shit, that looks really bad. Let me hope her and fix it. When they call you on Friday for their Zoom checkup and they

go, man, I hurt myself. Yeah, my knee hurts. Yeah, or my knee hurts from squatting on Monday. Or worse, they say nothing and they're doing it bad. Yeah, yeah, either one of those. But let's pretend they even are aware because they hurt themselves like, what do you, what do you, you know, what your- Set your phone over here. Let me watch you move. Okay, maybe put some weight. I don't have weight with me. Okay, let's guess. No, good luck. Versus somebody who has trained a lot of people on how to squat and are familiar with a lot of the mechanical flaws that the average client has or can ask questions like, did you do this when you went down or can you show me a video? Like, oh, okay, I see what you did. Like, that comes from training real people.

You can't, you don't get that. You know what this reminds me of? This is like someone saying, I want to, like in our era, I want to become a success. I don't have any clients. I want to become a successful personal trainer. What kind of business card should I make? And you look at it, I'm like, what do you, who cares? You don't need a business card right now.

Let's go out and build your business. It's exactly the same thing. It's just digital. No, you don't need to be an influencer. No, you don't need it to build even a virtual business. Go out and talk to people. It's faster. It's easier.

It's more effective and you'll become a better coach. Well, the first step of our social media support. The first step of our five steps, right, for in our course is to go get 100 reps. So go, go do it. Go train 100 sessions in person. That's the first thing you go do. Go do that. for free.

Yeah, and that, exactly, it doesn't have to be, you don't need to be. And so, because someone will be like, oh, my God, get 100 clients. That could take forever. It's like, no, go train people for free. Who cares? At this point, you're in the learn phase of your career. You got to go prove, you got to go figure all this stuff out. You're going to gain so much knowledge, skill, information, and get good at your craft

through that process versus, well, I think everybody's an influencer to build their business. And so you're trying to figure out social media. You're trying to figure out Instagram and figure out how to post, right? And how catchy shit. It's like, no, you're backwards. Look, if you like the show, come find. us on Instagram. We'll see you. It's at Mind Pump. Thank you for listening to Mind Pump.

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