Mind Pump: Raw Fitness Truth - 2778: Why Your Body Is Resisting Fat Loss (And What To Do)

Episode Date: January 23, 2026

Mind Pump Fit Tip: When Pushing Fat Loss is the Wrong Move for Your Body. (2:11) The benefits of NAD and the difference in liposomal technology. (22:00) Stubbornness as a superpower. (26:08) Building leg stamina, and why what you're avoiding is probably best for you. (29:45) Is this generation too isolated? (34:19) Making the case for regulation. (46:33) Buyer beware: Red-light therapy devices. (50:35) Autism Barbie. (56:26) Feeling good about the current state of writing on television. (57:16) Rage bait and algorithm hacks. (59:25) #Quah question #1 – My quads are always sore after squats, lunges, etc. and then stay sore for days later. I warm up and stretch after. I try to progress but not go too heavy when my muscles ache. What else can I do to alleviate that pain? (1:04:19) #Quah question #2 – Any tips for perpetually tight hips? I have a desk job, but I do lots of walking and foam rolling several times a week. (1:05:48) #Quah question #3 – What's the best way to preserve as much strength as possible while pregnant? (1:09:01) #Quah question #4 – I'd love to hear about smart ways to program heavy circuits. Not talking about Orangetheory style circuits, but taking 3-4 lifts, using different muscle groups, and resting maybe 30 seconds between lifts, which would give several minutes before repeating any one lift. Can this be done in a way to gain strength and build muscle? (1:11:06) Related Links/Products Mentioned Experience the difference of Liposomal Technology. Use code MINDPUMP for 20% OFF everything. Visit: https://www.rhonutrition.com/discount/MINDPUMP Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. 0% financing available! ** January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance! Mind Pump Store What Makes Men Attractive? Science Reveals the Ideal Body Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss Drug use, drinking, smoking, sex on decline among Gen Z Inside The Opium Dens Of The Victorian Era Barbie launches first autistic doll. See its unique features 'Political violence': MAGA supporter charged over wild brawl with anti-ICE protesters Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! ** Mind Pump #2312: Five Steps to Bounce Back From Overtraining MAPS Prime Pro Webinar Mind Pump #1697: HIIT Training Doesn't Work (Unless You Follow These Steps) Mind Pump Podcast – YouTube Mind Pump Free Resources  

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. In today's episode, we picked listeners questions from Instagram.

These were posted at Mind Pump Media. We picked four of them. We answered them. But this was after the intro. Today's intro was 61 minutes long. In the intro, we talk about fitness and fat loss, muscle gain, current events. Always a good time. Again, if you want to post a question that we might pick, go to Instagram at Mind Pump Media.

Now, this episode is brought to you by some sponsors. The first one is Roe Nutrition. We talked today about their NAD and glutathione with their liposomal delivery. This makes it usable, absorbable. If you take NAD, it's not liposomal or glutathione, that's not liposoma. You're wasting your time. You're peeing it out. liposomal delivery raises blood levels reliably.

It's a great company. They have other products as well. Go check them out. Get yourself a discount, 20% off. Go to rownutrition.com. That's R-H-O-Nutrition.com forward slash discount, forward slash mind pump. And then use the code mind-pump.

You'll get 20% off everything. This episode is also bright to buy Juve. This is red light therapy that works. This is the stuff you see in the studies. other companies red light therapy is not strong enough doesn't have the right wavelength it doesn't make that big of a difference juve is like the stuff you see in the studies it's the only red light we work with go check them out go to juve.com that's joe ovv.com forward slash mind pump use the code mind pump get $50 off we also have a sale on four maps workout programs maps starter maps transform

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Enjoy the rest of the show. Everybody wants to lose body fat. Typically, that's a good thing, but sometimes it's the wrong thing. It's true. Sometimes pushing for fat loss is going to make things much, much worse.

We're going to talk about who those people are. When pushing fat loss is the wrong move for your body. This is a cool conversation because... Let's see a little cushy push. I think a lot of people

just assume if you're carrying extra body fat, you wouldn't fall potentially in this category. Or that it's always a good idea. Right, right, exactly. Also. Because fat is so bad.

Fat on your body is so bad. You gotta get rid of it. Right. But there's a lot of nuance to that or variable that determine whether I take a client through a fat loss journey or not at that time. That's right. So this is, I think, a really good conversation.

And let's just, we'll start kind of an easy one, although you'll see lots of fitness fanatics that fall into this category. There is what is considered essential body fat. And even above that is what would be considered healthy body fat. In other words, getting too lean for men and women can be very, very unhealthy if you go below a certain point. Now, for men, I mean, if we want to look at clinical unhealthy, typically it's when you start to get into the single digits

where you start to really see some issues with women. It's when you get into the high to mid-teens. Now, of course, getting lower than that gets really, really sketchy. But I'll say this, most natural kind of healthy dudes working out, when they start to push below 10%, I don't care how well you do it. There's negative side effects. And for women, when you start to push below 18, 17%, most of the time, there's always those outliers. You start to see negative effects, even if you're doing everything right.

So pushing fat loss when you're already lean is typically not a good idea. Yeah, once this starts really messing with your hormone balance and like fertility and all these other like indicators, it's like, you know, is it really worth the, you know, the look of it, I should say. Yeah. I feel like you should highlight how much more of a factor this is, though, for women than it is, man. Much more sensitive. Yes. Yeah. Women are, well, first off, you'll notice the difference, as I said, right?

Men, single digit, women kind of mid to high teens. Women just need more body fat on their body. And the evolutionary explanation for this, or what's, I guess, widely accepted is that, you know, women's bodies are designed to carry life. And so there needs to be a certain amount of body fat there. A woman's hormones will react much faster in a negative way to getting too lean. Very sensitive. And you mentioned fertility, Justin. You'll lose your period.

This is actually quite common with female athletes. A lot of athletes, yeah. And definitely female stage presentation athletes, like women that get on stage. I mean, you would be surprised, even not even to that level. I mean, it shocked me when the doctor told Katrina that. She had to gain body fat. Yeah. Because, I mean, you guys see how Katrina walks around.

She does not look like an orthorexic. She doesn't wait. She's never weighed and measured her food. She was healthy. It wasn't like she was unhealthy. Yeah. She's in, and,

healthy athlete, yeah. Yeah. And they, they had suggested that, you know, put, you need to put on some body fat. And she was just like,

what? I don't even feel really lean at all right now. And that, and I would objectively tell her the same thing too. I've seen her leaner and I, and she's never really got into bikini lean type of look. Like, I mean,

one time in our relationship, she tried to see her abs. one time and even then she got like her top two abs she can kind of see she's never had like an exposed six pack and so uh the fact that she was and we weren't dieting at the time too and so the doctor remember when she was sitting at percentage wise so she's always measured lower and i've told you this before like it's she's shockingly low even though she doesn't look like she's that low and she was like 18 19 percent she's she's got athlete genetics yeah i mean she's a she's a bit of an anomaly and i mean she would tell you it's really frustrating because

she's hydrostatic way at 12, 13%. Oh, wow. Yeah. But not look at. Yeah, yeah, yeah. So that, and I bring this up, uh, not to put my wife on, on Blaster on the show, but it's just like, because I bet there's a lot of times where I know how she felt. I know how she looked too.

Like I would, I even as a trainer in my experience in this, I didn't, I wasn't telling her like, oh, you need to put on some body fat. I thought, I thought she was fine. But the doctor was like, you know, uh, you probably should probably add a little extra of body fat and it would serve you. And so. sometimes you don't you don't have to look like the shredded person and especially if you are trying to get pregnant, well, this can be affected. And so this is a classic example of that because if you would have asked her in that moment, she was, the way she was thinking was, I want to come in at some of the best shape of my life and get pregnant so that I can maintain that through pregnancy and be healthy on my way out.

And the doctor's going like, yeah, you don't, you can't, you don't need to be any leaner than what you are. In fact, you should probably put on some body fat. I've had more than a few female clients that were trying to get pregnant while I was training them. And this is what we had to do. We had to gain body fat. It was, that was the goal. The goal was, now you're moving, you're fit. So it's like you stop working out.

We're still training. But they had to gain some body fat. And then as they gained some body fat, they were able to get pregnant. It was literally the thing that fixed it. I also had one male client where, you know, he was super consistent with his diet and his training. And he's just like, man, Sal, my energy just isn't great. I don't know what's up. I just don't feel that good.

I got some joint pain. And again, I'm training him. So we're, you know, doing correctional action. We're doing all this stuff. And he's still not kind of satisfied. He still kind of feels low energy. The joint pain seems to be general. Not specific necessarily one joint, but it's because of it's just as joints in general.

And he's always trying to build muscle. And I'm like, dude, I said, I think he needed to gain body fat. He was always walking around like 8, 9% body fat. He's like, really? I got all this muscle. I work out all the time. I ate healthy. I think we need to get your body fat up to like 11, 12%.

And sure enough, we started getting his body fat up. Joint paint was gone. Energy went up. He was just walking around to lean. So if this is you and you're lean and you're like, but I want to get shredded, oftentimes this is not a good idea. And by the way, the juice isn't worth to squeeze.

A lot of people think, and look, you could talk to anybody who's been here. They think being shredded is going to give them all this incredible life satisfaction. I'm going to tell you right now. It doesn't give you at all what it's worth. In other words, the sacrifice, the way you feel, the obsession with food, having, you don't be totally shredded versus just being fit, it's actually not worth it.

And the data on this is very clear. You don't get happier. Oftentimes you just feel much worse. Well, we've distorted what healthy looks like, especially with social media. And I think it's like the body, we have these incredible, It's just an incredible system that was designed to let us know when we're getting dangerously low body fat and we need to find food. And like it's crazy what happens with, you know, growth hormone and insulin and cortisol and everything that's happening in your body. Like it all of a sudden starts to organize itself differently because it thinks that it's going to starve because of how you are.

Yeah. And all that starts to reorganize itself in order to do this, it puts you in a less healthy. state and it does that for a reason to motivate you to go hunt, kill, and put some body fat on. And if you keep yourself at this, you know, perpetual state of body fat percentage year around, then you are, you have no idea what's going on internally inside of you is not healthy. And yet we highlight these bodies. These extreme bodies. The extreme anomalies and the genetic anomalies that can actually maintain some of that for a while and be sometimes okay.

And then also how many of them don't tell the full story of what's going on too. And so we've been misled for a very long time of what. It's funny. It's funny we're saying this. There's a peer-reviewed study that came out relatively recently where they did full-body dexas scans on men and women. And then they asked opposite sex what they consider to be most attractive. For men, it was 12 to 15 percent body fat.

Women considered men to be most attractive around 12. This is not the shredded body that you see on social media. For women, it was in the low 20s. It was like 21 to 24% body fat. Most women are thinking they need to get down like 17% body fat. Now, why do we consider that attractive? Well, there's an evolutionary reason for it. It's like that's what we consider healthy.

In fact, getting too lean isn't really that healthy. So if you're already lean and you're always pushing for fat loss, you're probably going to make your best progress in the gym and feel your best by stopping this pursuit of getting leaner and actually trying to gain. Well, this also leads to your second reason why you wouldn't many times too, is to my point is you start to run low body thyroid

and your hormones start to reorganize himself and not in a healthy way. No, no. You want to hammer your testosterone as a man. Go ahead and try to walk around it. 8% bodyfell all the time. Good luck. You're going to destroy your testosterone.

With women, you see all kinds of hormone imbalances, thyroid issues. That's a very common one in women when they're, you know, constantly in this, whatever. If you're, by the way, if your hormones are already unbalanced, I don't care what your body fat percentage is unless you're like super unhealthy and obese, in which case getting leaner tends to balance things out. But if you're like working out and you're, you know, you're doing things and you're like,

I want to get leaner, but my hormones are off. probably not a good idea. The only time that's a good idea is when your body fat percentage is really high and you're inactive, in which case getting leaner balances you out. But if your hormones are not balanced

and you're already working out and you're already trying to do all the right stuff, trying to push leanness typically counters your goal of balancing your hormones. It tends to make things worse. The next one is you're trying to build. This is a funny one. People are like,

I want to build muscle and I want to be shredded. Yeah. Pick one. Okay. Pick one. By the way, the one that you want to start with is building. Or most common. I want to build my butt, but I want to have a tiny waist.

Yeah. I want a six-pack and I want a bigger butt. Or, dude, I want to get bigger arms when I have a six-pack. Well, you got to pick one and typically start with building because it contributes to getting leaner. Whereas getting leaner first makes getting... Doing both is pretty much counterproductive. Yeah, good luck. Well, I mean, someone on the internet will clip that and try and counter that argument that you can't do both.

And it's not true that you can't do both. You can't do both at the exact same time. It's impossible to be anabolic and catabolic at the exact same moment. But in a 30-day window, you can have periods of time where you're anabolic and your catabolic. You can angelaide. Now, the challenge with that, I think the most important point to make is that most people are challenged psychologically to be able to do that. Because that's what we call the Goldilocks zone. And most people, they do better just right now focus on reverse dieting.

Who cares if the scale goes up a little bit, be there. most people have a really hard time actually hovering around maintenance where there's this beautiful exchange of back and forth because they don't see any progress or they don't see it fast enough and then they get discouraged and then they overcorrect. Right. So yeah, aware that you could absolutely in 30 days build a little bit of muscle and lose a bit of body fat. But typically it's easier to take a client through one goal and focus on that and speak to all the things that are related to that and be like that's our main focus right now. Don't worry about that thing. then we achieve that goal, then it's like, okay, now let's go for that one.

That seems to lead to more success than selling the dream that, oh, absolutely. And by the way, what this looks like, I don't mean, like, you know, that you have to either, you know, choose building and gaining body fat versus losing body fat.

What I mean is if you're trying to like get stronger and build, don't worry so much about losing body fat, is what I'm saying. Now, sometimes you'll see some body fat percentage drop. if you gain muscle and you don't necessarily gain body fat because now your total body fat is a lower percentage of body fat. This can happen sometimes. This can happen,

especially when you first get started, where you're building and you actually get leaner. That's how you kind of measure, like if you're going too excessive in your bulk. If I do see a significant gain in body fat, and that's where I'm going to taper down a bit. But at the same time, you're not afraid that little bits, you know,

if body fat is going to happen. But aggressively trying to build while aggressively trying to get leaner, It's like these two just don't go together. And you end up just staying in the same place or burning yourself out. This next one is the most common one. This would be the number one reason why, and I don't care how overweight you are.

If your calories are already really low, we're not going to try to lose body fat. We don't have no runway. No. Yeah. I mean, sure. This is Plateau City. All day.

This is muscle loss. This is maybe the most common. Yes, it is. This is so common that I, I came to a place in my career where I almost didn't care. We were always going to reverse diet to start everybody. It just made it easier. It just did.

I didn't care if you needed to lose 20 or 5 pounds of body, five pounds of fat or you need to lose 100 pounds of fat. I'm reversed dieting you. I'm going to focus on building muscle first, no matter where your calories were falling, because I just knew that that would set us up for more success. And it was a much easier strategy. then taking that person who's like,

oh, I eat this many calories and I need to lose all this way and I go right into cutting. And this is, to me, the hallmark of a experienced trainer versus a new trainer. A new trainer who gets a client who needs to lose

20, 30, 40 plus pounds, you know, immediately wants to show them weight loss because they probably sold them that they're going to. And so they, instantly cut calories, increase activity, put them on cardio, move them like circuit type of training, just to show them a quick little calorie, I mean, a quick little weight loss, but quickly

those people hit a plateau and then stop seeing results. And so almost always, uh, I consider you too low. I think most people that are getting back on the wagon and started again, should reverse diet. But I'll be, I'll get specific, right? Guy comes to me. I want to lose, uh, 30 pounds. I'm not active. I'm not exercising. I say, okay, let's track just your normal eating for the next couple of weeks. Then he comes back to me. He's like, okay, I'm at 1,900 calories a day. How far am I going to go with a calorie cut to lose 30 pounds?

Like, he's at 1,900 calories. Now, we're going to end up at 1,000 over time? And then what? What do we do then? Now we're at 1,000. First of all, you're going to lose muscle like crazy. Second of all, it's not sustainable. You can't stay there.

Right. Or a woman who's like, yeah, I want to lose 30, 40 pounds. I track her, you know, whatever. I'm eating 15, 600 calories a day. And it's like, well, we don't have much room. To go, we got to get your metabolic rate up. We've got to build your metabolism first so that we have a place to go. And this is a real thing.

This happens with GLP1 users, everybody. Like we worked with a 50-plus group, a GLP-1 cohort of people who are on a GLP-1, which crushes your appetite. And there were people on there who had lost 70 pounds, and then they had 30 or 40 more pounds to go, and they had plateaued hard. And you're like, well, okay, well, what's happening? where you're at. Like, well, I'm only eating a thousand calories a day.

And I can't lose any more weight. Well, yeah, where can we go? We're going to take it out of 500 calories? You can't live that way. And so, what with these people, we had to reverse diet them, build some muscle so we can then cut them. So if your calories are already low, you need to reverse out so that you can get the fat loss later. Otherwise, you're going to be stuck. You're going to be really bad place. Last,

you're under a ton of stress. So. Hardest one to read for most people. Yeah. So it's like, you know, crazy life, not getting good sleep, work, kids. You know, I'm trying to lose body fat. It's like, you know, a better focus, which will actually be better and more effective for fat loss is just try to be healthy. So rather than pushing fat loss, if this is you, if you've got like a crazy life, by the way, some people are like, my life's not crazy. Like, okay, tell me about your life. I got three kids under the age of seven. Focus on recovery. I have a full-time job. I'm married. You know. what's your sleep look like, six hours most nights

because the baby wakes up or whatever. So, okay, here's what we're going to do. We're going to try and get healthy. By the way, that pursuit results in better fat loss than the pursuit of pushing fat loss. And so when I would get clients like this, which were common, this is a common client. I just gave you an avatar of a typical person.

I'm like, look, we're not even going to try tons of fat loss. I'm just going to make you feel good. I'm going to improve your health. We're going to get you stronger. We're going to boost your protein intake. We're going to go to whole foods. and then what would happen magically is they would lose body fat. But we weren't pushing the fat loss.

Well, this is where the saying came from. You know, the goal is to do as little as possible to elicit the most change is because this is the most appropriate way to scale somebody to more intensity, more intensity, to more, more time. It's starting with the least that we have to do to move in the right direction. We can always pile on. We could always add intensity. We can always add more sets, more reps, more days, more time. it's like let's do just what we need to do to start moving our direction. And we know that exercise and working out is healthy and good for the body.

But we rarely discussed it as like it's also part of filling that stress bucket. So it is a good stress, right? It elicits this change, this adaptation that builds muscle, that burns body fat, that, you know, strengthens the heart, has all these great positive benefits. But it's a stress. And so you have to count it. And so is not getting the best sleep. So is a long day at work.

So is an argument with your spouse. So is your kid, you know, like those things are and it's all. And once that bucket is full. Adding more stress is a bad. Yeah. Adding, adding more, which workout, more workout stuff would be adding more stress does not result in better results. In fact, it's the opposite of what happens. And so many times, and in a lot of times you've adapted to that.

Like you've like, how many times have we had the client who's like, yeah, I don't, no, I don't feel stress at all. You have the three kids. I've got the job where I'm doing this. And it's like you, you've become so adapted to all that stress that you decide you don't count it because it doesn't feel stressful to you because you've adapted to it. But it still has, it's still got your bucket three quarters full and then you throw a workout. So someone's like, well, what do I do not work out? No, no, that's not what we're saying. It's appropriate. It's a different focus. So the focus is rejuvenation. The focus is more energy. The focus is improving my health, improving my mobility, improving my movement.

And so then that becomes a stress reliever rather than a big stress add. And so the workouts look different, the intensity looks different. The approach and the application is different. But with this person right here, if we focus on getting healthy, this is the irony,

but the fat loss then starts to happen versus pushing fat loss with this person, which looks like aggressive workouts, aggressive cut with diet, and then nothing happens. Or I just holds on for dear life. Yeah, or I just feel worse. Yeah.

Anyway, I want to talk about a supplement that is frustrated me for a long time because the data on it is pretty remarkable. But every time I've tried it, except for recently, I've gotten nothing. Like minimal results. Nothing. I'm talking about NAD. Yeah. So if you're in the biohack world, the health world, the longevity world, you've heard of NAD. And NED, you know, really does, these levels decline as you age.

And NAD does supplementing with it in the data contribute to reduced inflammation, more energy, better vitality. It's like this compound that allows your body or helps your body produce just more good energy. It's not a stimulant. It's not caffeine. It's literally part of the energy production of the body. And so more a better energy production system, your mitochondria is working better. All your cells work better and you feel better. And this is what the data shows.

Now the problem is I've tried, I've done the IV drip, where you get this big old massive dose of NAD. And it just made me feel terrible. My legs felt heavy. You guys remember this when they came in? Yeah, yeah. It felt weird. And it just didn't like it. Then I've tried, you know, like the pills.

And it's just. You've done the patch. It doesn't work. Patch was great. I liked that. I actually did. It just didn't. The thing I had like a patch is I left a rash on me.

Yeah. Yeah, that was a little rough. So here's a deal with NAD is, uh, it is effective. The problem is you got to be able to get it into your cells and you need to get into your cells regularly. So when you do the IV, it's one massive bolus of NAD. And unless you're super deficient, it's, it's just, it's not going to get utilized. It gets in your blood and then it just, it just doesn't feel good.

And it doesn't do much. much for you. The supplemental forms don't give you enough and don't get absorbed well enough to make a difference. And then Roe approached us. And theirs is this liposomal version of NAD. So liposomal means it is encased in a liposome, which is a fat that allows it to get into the cells and you can supplement it daily several times a day and get that NAD in your body. And this one is different. I like that it's in these little squirt. I keep that in the glutathione,

and I've been taking every single day. And then they have liposomal glutathione, too. Yeah. So I was sold. I mean, I'm probably one of the more skeptical ones of all of us when it comes to the supplements. And I always feel like I need to feel something to, like, really get me bought in.

Yep. And if you're coming off of a cold or going through a cold or like what I went through with Kratom was the first time I went, holy crap, I could feel the different. of NAD. Like that was the like up into that point we'd kind of experimented with it. We talked about it. I'm like, ah, you know, I think I feel good, but I don't, it was one of those, I'm skeptical of it. It was when I, when my body was down the way it was, uh, to feel all getting that NAD and the glutathion that took both. What a difference that it made. That's what's what sold me. So now that's like

become so glutathione's a good one. So glutathione's like this master antioxidant. Uh, uh, your, your, your liver gets depleted when you use certain medications, you're under a lot of stress. It's great if you can get glutathione levels to go up for immune system, for health, for all these different things. The problem is in the studies, it was always injectable because oral glutathione is poorly absorbed. But liposomal glutathione, it reliably raises glutathione levels in the blood. So they also have that.

So liposomal is just this deliver. system that encases the compound in the liposome, which is a fat, which allows it to get where it want. And you can read the studies. You can look at the data. Look at glutathione, liposomal glutathione, and injectable glutathione. You'll see that the liposomal gets the levels up reliably, whereas normally it wouldn't. So great delivery system. It's funny you're bringing up, we're talking supplements right now, because this is the longest streak I've ever been. I know. I love it. In my life of, yeah. You're taking all kinds of supplements. I have, I'm definitely like,

hyper supplement guy over there. Yeah, channeling my inner cell and doing my best to be, I've never been disconsistent. I mean, at a necessity, right? I'm coming off of feeling so horrible for so long. And it's wild to know that I don't know, where am I at now? I don't even know how many.

Are we two, three months out? No, we're two, we're probably two. I'm not quite three yet. Probably two months of recovery and doing all the things. I mean, and not missing. I got to give you a compliment, dude, because you were, you were mentioning the other day that your son has a characteristic like you where he can, like, he's like, no, I'm not doing it. And he's stubborn. And that's actually can be such a strength. You, when you decide to do something, you're so stubborn in a good way. I've seen you go off anabolic and just suffer low testosterone for a while. And I saw you go through and you're still going through this process. And you're just like, no, I'm not going back. Even though you're suffering, even though you're whatever. Like what a strength, what a superpower it is to have that. Oh, well, I, I, I, I appreciate that.

I mean, I, uh, I think we're all, this is one of the things I think we all share. I think we're all very, uh, our word is important or integrity. I think when, when you say something, it means a lot. Like, I think that's like, I think I'm, I'm attracted to other people that have that characteristic that, like, if you say you're going to do something, you're going to do it. I think that's probably like a huge pet peeve of mine as somebody who's a big, big talk. You know what I'm saying? I think you guys are all like that.

So, yeah, once I say I'm going to do something or commit to it, like, I'm all in on it. And I've admitted for a long time that it's hard for me to be really consistent with the supplements and pills and stuff like that. He came in the other day and he's like, Sal, how do you remember what to take? And I'm like, just one word dysfunction, bro. I'm obsessive. Because I've had a couple. Well, I've had a couple. I've had a couple times where I've got this like kind of mild headache.

And I'm like, why do I have a headache right now? This is weird. And then I'm like going back through my day. I went, oh, shit. I overdosed on that. I took that one too many times. You got to check your inventory. Yeah, yeah.

Because what I've done is I'm like, I'm committed. I'm taking all these supplements that Sal's got me on and doing all the things and all the peptides and everything I can to try and get my body back to its healthy state. And of course, I mean, I'm not talking about diet and exercise. That's the cornerstone, right? Like, I mean, strength. You're doing that. Yeah, yeah.

That's, I hope that everyone knows that's a given, that that's the foundation and the biggest mover. But I'm also trying to do. do supplement and get myself back to back to normal and I'm getting closer and closer to there and feel really good like I've had some of my best I've I haven't seen sleep scores above a 70 in a very long time and you know I've had a couple 80s and just yesterday was 77. It's coming back, dude. Yeah, so it's it's coming around. But I am, you know, it's making me more of a believer on a lot of the supplements this guy takes every single day. I've never been able to be good enough to be really consistent with it long. And I think there's something to be said about that. I'm guilty. I'm sure as

many people are of like, you know, you hear someone talk about a supplement. You take it once. You know, or, oh, I take it for three or four days in a row. It's like, I don't feel anything crazy. And, you know, back to your NAD point, like, it's when I felt the way I felt and I remember taking that NAD and going like, oh, wow. Like, it was such a night and day difference. That's all I had to feel to go like, okay, I'm bought in now, you know. Yeah, talking about things you're going to do or whatever. So I decided last week that I was going to work on leg stamina because my strength training for my lower body is lazy.

That's just the word I'll describe it. So what I mean by that is my legs respond really well, which has made me lazy about it. Like my quads will just grow, hamstrings. It's not a problem. They just build. And so my workouts are like heavy, low rep because it's easy. I can go do sets of three reps. and I'm cool.

And I can lift a lot of weight and it's great. And anything above 10 reps, I'm just like, oh, I want to die. But last week I'm like, you know what? I don't care how much weight I was on the bar. I'm doing sets of 15.

And, dude, the amount of weight I had to take off the bar is ridiculous. And I'm just telling myself, I don't care. I'm going so light. I'm going controlled. I'm doing sets of 15. Brutal. Bro, I walk today.

I barely did anything too. My volume, Justin, is so low, dude. It's just because the reps are up there. I walked out of the gym and I look like a baby deer. You know, when baby deer is a born. And they're walking all like, that was me, dude. You know, and I'm lifting like, you know, 150 pounds. Yeah, it's funny because I've similar.

Like, I stopped doing, you know, back-loaded squats and was like all splits dance, everything and lunges and, you know, Bulgarians and all that stuff. And just focusing on that with, like, less load, but it's still really hard because you get back from not doing it forever and you're just shaky and it's like, you feel like a total wuss bag. And it's, you know, but you go through that pain process and you get strong again. I'm looking forward to that part of it. But yeah, my legs are all, you know, worthless. Letting go of Bulgarians for a period of time and coming back

is always, like, I'm at that place where I know I need to get them back in my routine. And I miss the days when I It's such a mental thing, though. Oh, I had such a strong Bulgarian split squad. You feel so good when you do. Yeah. Start putting the barbell on you for those. Like, that's when you know you're doing it. I know what I felt like when in there, and I'm far from there.

And to get back there is like, oh, God, starting all over, giving a little 20-pound dumbbells doing it. Oh, my God, this is all right. Well, Courtney's workouts are pretty similar now. So that's the benefit. Well, I've just decided I'm just going to get leg stamina. So I'm like, forget everything else. I just need stamina in my lower body because I don't have any.

I'm good for like a rep. You know what I mean? I'm furious at a rep. After that, I don't know if I see you as mud. I'm, I'm, I, walking lunges are like one of my favorites. I'm not there yet, dude. I love locking lunges too. Yeah.

And I think it came from working at Cottle because we used to have that area with a stretch mat. Yeah. And we used to go get a bar and you would just, it was a perfect amount of 10 to 12 steps out, to 12 steps back. I know exactly we're talking about. And I got in the habit of doing that for years. And so, and I just, depending on where I'm at is like how much I loaded,

it becomes more of like a long stretch with a little bit of a balance between steps. I feel like it's just mentally easier, a little bit too, to move instead of just stationary pain. I do too. So that's what my, so my way back to Bulgarians looks like getting strong at walking lunges. And then I kind of start to really get that loaded. And I'm like, okay.

and then it also builds the stamina in my legs. And then for some reason, Bulgarians still feel more brutal to me than the walking. I'm so comfortable with grinding heavy weight, but, you know, pushing through a long set of reps, dude. Shoot me. Like, I want to go home.

I mean, this is why we talk about this. I think on the show is like I think everybody is guilty to, everybody, to gravitating to. And it's not to shame or say it's bad. Because obviously, look, you've been able to maintain a strong, healthy physique for a long time that way. But you know what's better for your body. You know what you're avoiding.

Yeah, you know what you're avoiding. Great way to put it. And most often, it's what's best for you. You know, what's really best for you in this moment and time is the thing that you don't, you don't do. And it takes a lot of discipline to, you know, your earlier point to say, hey, I'm going to do that and then commit to it and follow through because, you know, a couple of those workouts, you're like, oh, my God.

Oh, that's what I've done in the past. I'll do like one or two. I'm like, cool, I'm going back to, I did it. Yeah, I did it. Let me go pull four plates on the bar and do a set of two. That was cool. Anyway, I was reading the study, you guys, this data, and it's mixed in terms of like, is it good or is it bad?

So this data was coming out, and it's showing that kids, so younger generation, are doing less drugs, drinking less alcohol, and are having less sex than previous generations by a long shot. And so it sounds like, okay, well, that might be a good thing. You know what's interesting about that. I've noticed the trend even in bars. And there's a lot more options for non-alcoholic cocktails.

And there's all these emphasis on new products coming out that like taste just like, you know, any of the fancy cocktails you normally would have without the alcohol. I'm like, they're all hanging out. I didn't even know what a mocktail was until like five years ago. Well, here's the bad side of it, you guys. It's not because kids are trying to do less drugs, drink less alcohol. alcohol and have less sex. It's because they're not meeting up and hanging out with each other. These kids are isolated.

So we debated this on the show a long time ago. And I don't disagree that obviously that plays a role. Obviously, that plays a, and it probably plays a big role. I do think, too, that because of the information that you can access with chat, GBT and AI and the kids, listen, you think you're good at using it? The kids that are 15, 16, 17, 18 use it way better than all of us, okay? And I'm sure you guys are seeing that in your own teenagers, right? And so it's not hard to ask AI risk and dangers and things like that.

And I think that I think they're a little more, we were a little more naive to the dangerous stuff that we did. We lived in the just say no generation. That's not true. Oh, I don't. They are doing, so there's more studies now that are coming out and they're showing a direct, it's a direct correlation between isolation. between isolation, loneliness, anxiety, and less of those things. So it's not that those things are good to do. It's just a reflection of how isolated kids are now.

They're at home, on their devices, watching Netflix, on social media, and they're not meeting up and they're not hanging out. And that's why all those things are down. So it's actually, although drugs, alcohol, lots of promiscuous sex isn't good, it's just reflecting that kids are not going out and doing so. I'd be interested to see where they categorize drugs too, because I would argue that things like Adderall, Ritalin, and things like that.

Oh, you mean prescription drugs? Yes. That's a good question. I think prescription drugs are... You're right, because when they say drugs, it's illegal drugs. Marijuana went way up, dude, in comparison to our generation. Like, because it's easily accessible. Like, all these kids are grabbing vapes like from their parents.

You know where marijuana use has exploded is in the adult population? So, and here's a thing. They're also illegal stuff. So they're putting cocaine, crack, heroin, things like that. So marijuana is now legalized, so they're not throwing that in there probably in that category. And it's probably not a schedule one drug. No, marijuana is in there. Oh, is it?

It's still federally illegal. But I mean, if you're not including prescription drugs, prescription drugs are at all time higher now. Well, the biggest one that's down to sex. That's way down, dude. Well, doesn't things like Adderall and Riddle and kill that too? No, that can actually do the opposite in some people. It can cause hypersexuality in some people. Initially.

No, some people, that's actually you could look it up. You could look up one of the potential side effects of those is hyper, hypersexual. Oh, interesting. You're right. And some people that does that too. But again, they're doing all this other studies and they're showing the kids are just not going out, dude. And you know, here's another piece of evidence of that. So my daughter's 16 got her driver's license.

And I'm talking to parents. I'm like, oh, my daughter just got her driver's license. How old is she 16? Like, I can't get my kid to get their driver's license. They're 18. They're 19. That was never. Everybody I'm talking to is saying that.

Even in my own oldest, he's not motivated. He just finished his permit finally. And so now, you know, before he's 16. But he's not like antsy to get his license. And I think it has a different meaning, you know, for him. Yeah, some, some, it's when we were kids, if you were 19 without, first of all, I didn't know any 19-year-olds without a driver's license. I didn't know any, I didn't know any 16-year-olds.

I didn't know any 17 or 60. Right. Yeah. That just didn't happen. You used to go on your birthday. Yeah. As soon as possible. You scheduled to get your test on your birthday.

That was part of like your 16th birthday. That's right. And that's because you needed it to go do things. To go get to places. It was freedom. It was just to do things. Before you were 18, before you were 18 and illegally an adult, it was the closest thing to being adult or freedom you could have.

Well, let me ask you. Getting access to a vehicle that took you somewhere else. You didn't have your driver's license, okay. You're at home. What did you guys have at home? Did you have the internet? No. Did you have social media?

No. Did you have video games? No. We had nothing. We had video games. You had, yeah, but not like the ones they got now. Yeah,

yeah. I mean, well, he's only my friend that had the cool video games, though. Yeah. Yeah. And you'd be like,

I get to go. But kids now, they're not motivated because I'm cool. I'm at home. They're a full on entertainment system in the room. Yeah. And their pocket. Yeah.

In their pocket. Yeah. I mean, I'll move into VR now. I'll make the case. And I've been screaming this from the rooftop since eight years ago. You know, the iPhone has a massive played a role in all the... You're right.

That's what it shows. Yes. As soon as the iPhone came out. iPhone is all those things that you're saying in your pocket. I know. I mean, I think just that, like, I think one of the best things that we can do for the generation coming up is to get rid of this, the consistent access and unfettered access to the internet and all the things it has to offer for a adolescent and a teenage mind.

Well, I mean, as a young, real world cool again. Yeah. I'll speak just as a young, as a young, as a man, right? As a young man, a lot of the motivation to get out of the house was number one, there was nothing to do at home. And number two is you, you, you, I mean, you're horny. So you want to go out and talk to girls.

But you got pornography at home and endless entertainment. You're neutered in that drive. I'm telling you, look at Sal. Doug pulled up. Adderall can significantly affect sex drive, libido, and sexual function in both men and women. Yeah, one way or the other people go hypersexual. Other people go, loses. Yeah, but it's showing more erectile diffide.

It's showing more of that. I'm not reading anywhere where it's saying that it goes hypersexual. No, others feel increased arousal from dopamine boost. It says right there. That was me, by the way. That's one of the reasons why I couldn't take out Adderall anymore. I wonder, though, what happened? I wonder what happened, though, if you kept taking it for a really long time.

I did it long enough. Oh, okay. Okay, because I mean, I know. You're going to keep trying so. No, I mean, there's a lot of the young, I mean, it's crazy to think I see them prescribing it to like young, young kids, you know. So that didn't really exist when we were, it was just coming on the scene when we were getting. Yeah, one of the potential side effects that you have to look out for with your teenage kid with Adderall uses chronic masturbation because of the overstimulation and dopamine that it causes. So it's both.

It can go in either direction. That's like a real risk. It's a real thing. Yeah. And then they have the, then they have porn hub in their pocket all this all time too. So it's just like really tough. That's right.

That's right. Yeah. I mean, to me, I think that's a big, a big part of this. I mean, this is,

our goal is parents now. I mean, I know I'm a long ways or away from where you guys are at with teenagers and you guys are having to deal with it from a different position. And I am, I'm doing my best to lay the foundation. Yeah. Like,

I mean, we have, we don't, we have, we have, We haven't used an iPad now and coming up on a year. We hold strong, like a phone. Like we hold each other accountable about how much we, he even sees it out.

Like, we do our best to do that. So, I mean, I'm going to delay that as long as I possibly can. Well, I told you guys with my five-year-old, you know, he'll, he, or my niece, was it my niece, was my niece, was my daughter? One of them was playing, what's that game? Oh, no, no, no. No, no, no. Roblox.

No, it wasn't Roblox. It was the one that... Minecraft? No. Fortnite. Fortnite. I think it was my daughter. She's like, hey, can I put...

Can I bring my system out of my room so I could play in the big TV and the family? Yeah, yeah. I'm like, yeah, let's do that. We put it out there. And my five-year-old said, hey, can I try? And I said, yeah, I'll let you try. And we let him play for like 25 minutes. And I even did...

I did everything right. I gave them a timer. Okay, five minutes left, buddy. Because we'll do this when we take them off TV or whatever you give him a timer. It's a good practice. with little kids, so it's not abrupt. Five more minutes. Okay, you got one more minute.

We took him off. He threw, and he doesn't throw taste five. He didn't do this anymore. He threw a tantrum. Yeah. A full-on tantrum. And Jessica and I looked at each other and said, oh, we're never going to have this. Then we went over some friend's house and they had some older kids.

Great people, by the way, wonderful people. And the older kids were playing with our kids. Well, they were starting to play a game on, I think it was on one of their phones. And it was like a Tetris type of game. and so he was totally into it. And again, you know, hey, two minutes, you know, five minutes left. All right, we're going to come off. And we're taking him off.

And, Bo, the way he reacted. He tried to bite my wife. He doesn't act like this. It was like an addict. And we looked at each other and were like, no. They make them so addicting. It wasn't like, the old games are not like this. Yeah.

They're not like that. They're way engineered differently. It's like, yeah, they figured out ways to keep the user engaged. And that's, that's the entire. objective a lot of these like companies. It's how often can they get you to be on there to get your attention, your eyes, because then they advertise or they do whatever. That's the objective.

It's how they make money. Well, and they, model. And, and there's levels to it too, right? To your point about the, to see his behavior on the big screen TV in a family with the room is one level. To put it on your phone six inches from your face is a whole other level, too.

Very intense to rip that out. I mean, that was literally all it took for us. We didn't even need to see a tantrum. I just saw how not engaged with the world he was when we were allowing the iPad. We were very minimal about it. But just a simple fact that if he was watching a cartoon like this and I would say his name, I was not in the room. And that was like, oh, that didn't know. That was it.

That was the end of it. It was like, and if you want to watch cartoons, we want it. And it's a huge, just that is a huge difference. Because like I think a normal kid is age, if it's a normal cartoon, which then thank God he loves like older, older cartoons is playing. He loses interest so fast. I mean, it's on the TV, but he's playing with his Legos and he's not even watching. And then, you know, because like most kids, they watch the same stuff over and over.

When it gets to a part that's funny or that he remembers, he stops with his Lego. He laughs. He'll watch it for a second. And then he'll go back to playing so different than if I was allowing that on the iPad on the couch. He becomes numb to the rest of the world. And so there's definitely, and I think we've just never had. things that were engineered this way. So it's only been around for a little while. And so I think a lot of us as parents, we think when we were kids, oh, I watched TV. It wasn't a problem. It's not

the same stuff. It's not the same. And it's exhausting. Put Mr. Rogers on. Put that on TV. It is slow and boring. You can't even believe people used to watch this. That's how different it is from the stuff that Well, it's like, it's like, it's evolved. The science has evolved. Just like, a food. I mean, the food today is, is, you know, way different than what we've engineered it.

And we've, the science has evolved so much. And it's in their best interest to keep you on the thing. You know, in their best interest to get you to eat more. I used to be so anti any kind of regulation. But as I've gotten older, I'm just, it's like, it requires a hyperdisciplined person. to not fall into these traps. And the vast majority of us, myself included in many areas,

just not. By the way, this is, I think it was in China. I want to say in China, where I believe it was the English that introduced heroin as a way to try to control them. And they knew that once they introduced this, they would create these, it was opium. And they created these opium dams.

And the government had to shut it down hard because it had such a profound. How long ago, that was a long time ago. I want to say it was... Probably around the 1900 or 1800s? Yeah, maybe looked that up. And these opium dems used to just open up and men just stopped caring for the family, stop going to work. They would just smoke opium all day long.

And literally it was a strategy by the English to sell and also control them. Oh, interesting. Yes. And they had to clamp down. So now I'm like, you know, I think regulations have their place with a lot of the stuff. And I think there's a lot of things that we don't realize need to have some of these safeguards, things that we wouldn't necessarily put in the standard. At least, in my opinion, for underage kids.

For sure. You know what I'm saying? For sure. I mean, I'm a firm believer. I'm still with you on the regulation for it. Once you're an adult. Although the age of an adult is silly. Come on, guys.

18. 18. That's an adult. I know a lot of 18-year-olds. Yeah. No, you're a child. You're still a kid, everybody. It's not 19-20 anymore where you're 18.

You already got kids and you're working hard labor. It was like 25. when you're finally fully developed to that point? You know why they don't change that number, right? You guys know why it's 18 is still. You know why, right? Because if we, because that's when you can... Drafting.

That's why. That's when you can enroll. That's when you can go fight in the military. If they change that number at 25, do you know how many soldiers we would lose? I mean, most of them. Yeah, because a person who has kids, family, they're like, I'm not going to go.

I'm not going to go sign up in the military. Motivated. So that's why it stays that way. But an 18-year-old is not an adult. They're just not. Do you guys know 18 year olds? I know some. I remember even myself being super gung-ho like when I was that age, dude, looking at all into it.

You know, that was like, I was just ready, man, especially after like, you know, I wasn't 9-11 at the time. It was something else. But like, you just like, get all fired up, you know? I'm like, oh, fucking get somebody. Have you seen the Netflix show that's on right now? That's basically, what's it called? It's a military one. They fall around like snipers and stuff like that.

It's a, I think I know you're talking about. Yeah. I've watched like four. When we did the, when we did our MRI thing, I watched one of those episodes. And I think I've watched like four or five now. Uh-huh. And what you guys are describing, it's like, you know, it's these 18-year-old boys that are full of testosterone. Just piss and vinegar.

Come from hard background. Impulsive. Oh, yeah. Oh, yeah. Yeah, yeah. No, definitely. And if you got rid of that age group out of there, you'd lose a lot of our soldiers for sure. Yeah, which is not a good thing.

either. I want to clarify this opium thing for you. They talked about it in China. They forced China to legalize the trade. They forced it. They didn't open the dens, but the Chinese did after that was forced upon them. The opium wars, those were like in the 1800s. So 1839 to 1842 was the first one.

Because China tried to ban it. Yeah. And then the 1856 to 1860, they had the second one, and they lost both times. So, okay, so explain what went down. down here. So the British were selling opium. To China. So they forced, they said, no, you need to keep this legal.

So that we could trade with you guys. And China said, we don't want this to be legal because it's wrecking. It's wrecking our country. Society. Yeah. So they forced them to keep it legal. That's kind of messed up. That's very messed up.

Now, the British tried and force them, but they lost. No, the British won. There's a British in the French. Oh, British and the French. Oh, they both were. Meanwhile, they had their own regulations for open in their country. Of course. Right, right.

Wow. That's the best stuff. Gotta make that money. You have to sell fentanyl here. Why don't you guys sell it? No, no, no, no. You take it. We're good.

We'll sell it to you guys. We're going to you guys. We're going to ship it over to you. Yeah, you guys are good, dude. It's good stuff, I promise. Was I hearing earlier, I heard you talking to Katrina earlier. Did you successfully put your juve red light in the shower? You're going to give me in trouble.

Defined successfully. You did it. Because it's not supposed to get wet. How did you do that? So, well, okay. I have a shower that is probably from where I'm sitting right here to the end of that coffee table. Yeah. So a decent big length. Yeah. And it has like a, it has a step at the end of it. Okay. And, you know, when I shower in there, I look at the glass and it doesn't get too wet. So, so I just decided. You just wind it up on there. So I, well, so it's on a step. So I, and I have to stand. So I just, I just ran in there and then.

You just make sure not to get any water on it. Yeah, yeah. And I'm showering way over here. And it's, It's shining on me. And so, you know, I'm kind of rolling the dice. How many times have you done it? Oh, I've done it for the last week consistently every day twice. Oh, okay. Yeah. Well, that's interesting.

Not recommended. Not recommended, no. And stop doing the toast in the bathtub. What? Yeah, this is not a disclaimer. This is not me telling anyone to it. But obviously, if you listen to the podcast, you know, the last time I talked about the shower.

or above and stuff. And everyone started sending me all these. There's shower heads that have red light in them. But the problem is they're like rechargeable lights. And I don't think. It's not the real. I know. So it's like.

So for people don't know, like when you look at big difference. Because if you look up studies on photo biomodulation or red light therapy, the studies are crazy. They're remarkable. I mean, it dramatically improves skin health reduces joint pain. It raises testosterone. it regrows. All the characteristics of the cell.

It actually helps with muscle growth and strength. And the way it works is this wavelength of light supercharges the mitochondria. And so basically all your cells work better. So anything you shine it on, including eyes, people have actually improved their eyesight with red light therapy. It does that, okay? The problem is when you go online to buy red light therapy, the ones they use in the study are a certain wavelength and a certain power.

what a lot of the products that are on the market don't have like they're like one 10th 150th one 100th of that you can actually do the math so I so my family obviously they've seen us Katrina and I using it for a long time so and then of course they started seeing commercials and ads and so they all start getting curious and I've had them buy stuff and I would go back and I would show them the the lumens wavelength and power of it and explain to them like if it's if the juve light is four times more powerful, then you have to sit in front of your red light four times the amount of time to get what I'm getting out of it. And it's already difficult for me to be consistent with. You know, it's actually worse than that, right? It's not a direct,

it's not a direct time for time. So if it's four times stronger or weaker, it doesn't mean you sit in front of it four times as long because the intensity also triggers the reaction. So it's actually probably more like they have to do it 10 times as long. Oh, wow. It's almost a waste of time. Well, I made my point really clear because it's like, if I got to sit in front of mine for 10 to 12 minutes, you got to sit in front of yours for 45 minutes. No, it's probably more like an hour and a half. Oh, my God, nobody's doing that. So, yeah, so I, my concern with a lot of these, for these kind of gimmicky products that are out there are that's exactly right. And you, and, you know, maybe you find a good one, because I know, I know Juva isn't the only one.

They're the best. They're the best. And I know that there's competitors that have come out there, that are, but they're all similar. If you're at that level, you're paying that price. So, like, all the medical grade ones are at the same level in price of Juvis. If it's really inexpensive, that should be your first red flag right there. And then just go look at the lumens, the power wavelength, and then compare it to the medical grade, and you'll see it just not. And so, so anyways, yeah, all to be said, I put it in my shower.

I've been using it. I'm on this, I'm like, I'm going to just, I'm going to roll the dice. I'll let you know if it's. but it seems to be fine. I have a fan in my thing that pulls the steam out so it's not getting... Ladies and gentlemen, don't do it anymore.

Yeah, it's not getting... I predict the steam will make it break in like a few weeks. Oh, you think so? Even with my shower open? I don't have a closed shower. It's still moist in there, you know? I hate that word moist.

It's just descriptive. Yeah, but you get what I'm saying. I mean... You still get condensation. Oh, yeah. I mean, and this is this time of the year is the time that I would get the most. And so if it's going to happen,

it's going to happen now. I'm going to, I'm taking, I sure they'll send this in a little. I said, come on, I'm sponsored by them. What am I really rolling the dice? It'd be different if I, if I had to go buy it again. You know, I said, I'll call them up. Be like, hey, hey, you probably shouldn't put this in your showers.

We're going to get a call, bro, though. We're not replacing it, Adam. I mean, I got a note, too. It's not like, it's not on my floor shower. I have a, like, a bench that's elevated, and then I have the thing that it's on, and it's far enough away that I think I'm going to be okay. I'm going to roll the dice.

Katrina does not allow it to be in there when our son is in there, but I do it. And so I want to be consistent. I want to be consistent. I want to do it every day, twice a day. And it's just like the supplement thing, I've, I have streaks where I'm doing the juvite, and I see the benefits,

and then I fall off my consistency. But if it was in my shower, and I first do this, then when I remodel my, remodel my bathroom, I'm going to build it into the walls. I'm going to build it into the walls. I'll build fans to make sure.

I'm going to figure a way out to make my own version of that because all these other knockoff companies that are trying to do something similar just don't put the power out. Hey, did you guys see, just a quick change of subject real fast. Did you guys see the new Barbie? No, you brought it up and I wanted to hear about it.

Doug, look up new Barbie. I don't know what makes this look any different. So they made a new Barbie that's got autism. What? Wait. What? That's, how are they going to make it look like she has autism? She's got head, like earmuffs on.

That's it. So it's just autism Barbie. Oh my God. Shut up. Look it up, dude. Yeah, it's a real deal. Yeah, look it up. According to this.

Yeah, look at the picture of it. It's like, this one has autism. Okay. That's just, it's wrong, dude. We'll do anything to sell more shit, won't we? Anything. Like, what? Yeah, what do you do?

Yeah, look, it's just got like earmuffs on, you know? So I always want to be over-stimulation. That's autism Barbie right there. She just looks like she's got head, phone's on. Yeah, normal, but do you guys, do you guys watch Landman?

Do you guys watch Landman? I do. Yeah. I know you do. You're on, you and I get to talk about, Justin, do you watch Landman? I've been meaning to get into it.

I've watched the trailer. Doug and I off air, we're talking about this. It's, it's obvious to me, he's a conservative writer. Yeah. You know, the shows that he's done.

And so, like, they, they, they, and I've been watching, this is season two. And, uh, they,

they have this scene where the daughter goes off to college. And she, gets her dorm room, her dorm room room room, sorry. Lack of a better word partner, sorry. And they make it like an extreme like left kid that is like all the safe space. Oh, like the stereotype. Like extreme stereotype.

Like everything you could think of. They've thrown it in there. And so you're waiting knowing knowing this is. And then the character that's involved with this is this like over the top, loud. vocal, radical honesty, say whatever's on her mind type of personality. And Doug and I were both thinking exactly, we're not watching it together.

We're talking about having this conversation afterwards and I'm like, how about this scene? I'm telling them, how about that scene? How classy they handled that because... Oh, they couldn't make it one side of it. Exactly. They could have done it. It was so set the table to go the extreme right version

and really hammer this kid for the way she was acting and treating her daughter and everything like that. and I was so impressed with the writing and how they did that in such a classy way and it made me feel good about, for a moment, television. I feel like we do this really bad job of really polarizing left and right so much.

And when you're on one side, and I'm admitted that they did the character, that character so bad that there was a part of me that wanted to be like, oh, she slam her. You know what I'm saying? Get her, like you want, there's a part of you. But then inside of me, I'm also going like, that's not what we need.

And the way they... It was very compassionate. It was very compassionate. Well, that's what we need more of. Yes. And it surprised me. I wasn't... It made me go like the show even more.

Well, I'm going to go in a different direction. You guys, the non-compassion around... That video of that dude, there was the protesters, and there was like the right-wing one, and then there were the left-wing ones, and then he beat the... Well, the left-wing one was taking a bullhorn. And following him. And plassing a high-pitched... noise into his ear. And the dude was trying to walk away. He kept trying to walk away. And the guy

kept, uh, br, br, br, in his ear. And I tell you guys, I, you know, I'm watching it. And I'm like, I don't know how I'd react with a dude following me with a blowhorn. Well, it's going to damage you're hearing. As I'm trying to walk away the whole time. And then he reacts exactly the way you'd want him to when you're watching this. Like, man, I hope he gives it to him. Yeah, he did. And then a bunch of them went after him and he'd laid out like four pieces. He slept two guys. I mean, slept. I mean, you know, when he goes stiff as a bore? And it was a older dude, didn't look like, and he didn't have no fighter stance.

He didn't look like he's like some trained martial. He did. He just, he just cocked back, aim real good. But that guy was following him with the blowhorn just in his ear the whole time. Like, what are you doing, dude? That's not cool. That's not cool. Yeah.

I don't know. To me, it's funny because you think about, like, who's seen, like, I swear, only certain people see those kind of videos, you know. It's completely algorithmically set. So it's like, you know, you're getting this one. And then, you know, they're getting something else that's like super like, yeah, rage bait, you know, on the other side. You have to, you have to really. And I've been really working on this with my social media, aside from not being on it that much at all.

You can't even, I think Sal's brought this up before. Like, I've already disciplined myself to not like the stuff. Yeah. But it knows if you. Hover. If you hover on it. Yeah, your algorithm will change. So it's like...

You know what you have to do. You have to consciously... Watch your eyes, dude. You have to... Go fast. No, no. What I do is at the top... Oh, are you asked not to see it?

Yeah, I don't want to see this. So you have to consciously every day, modify your algorithm. Every day. And then two days later, they're just like, huh? Yeah. No, you're right. You're the one that said...

Weren't you the one that you bought your wife some, like, lingerie? Yes. You were the ones... You were saying they. Now you get all these ads for a movie. Oh, yeah. You have to click on it.

they flood your feed. Yeah. No, it's, it's, it's, it's, it's, it's,

it's, it's, it's, it's, it's still, like, I was able to shift my, I'd say 80% of my feed, by actively go liking the stuff that, like, my, my, stuff that, like, my, like, my sports and car stuff, right? So it's like, we still remember who you are. We know. Well, bro.

We know. Yeah, we still know. And it's like, and if you just hover for a minute, like, here's a snack. Like that one you sent me because I've gotten rid of all, I've done my best to get rid of all political bullshit stuff on there because it is so polarizing to Justin's point. And so. As you looked at it. I'm sure you got more. Yeah.

No, I have, so I'll have on my, because the one that I use the most is X. So I'll use X. And that's basically I get kicked off the other ones before. So I'm kind of like mad at them or whatever. In fact, my staff does. A lot of people don't know this, but my staff manages my social media. I'll pop in and in there, but they basically manage it just because they got kicked off. That's why I talked to someone's trash about you all the time.

I don't even see it. I don't even read it. But I'm on X. And so I'll follow like, you know, preachers and, you know, scripture and stuff like that. And then sometimes one will pop up that's infuriating. It's like somebody that's like using scripture in a way to be hateful or mean. And so I've had, I've gotten. Twisting it.

Twisting it, right? So I got pulled in and I commented on a couple of them. This is not what the Bible says, and you're using this to hurt people. And then, of course, what shows up on my feed, more people and preachers who are speaking this way. I'm like, I don't want to see this. Can't get away from it. And then I get angry.

I'm like, oh, I see what you're doing, dude. So I got to go, I don't want to see this. I don't want to see this. And otherwise it won't change. It won't change. I know. So crazy. Paleo Valley makes the best paleo-inspired supplements and products.

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It's also great for gut health. If you have issues with digestion with other protein powders, You won't with their bone broth protein. Go to paleovalley.com forward slash mind pump. That link will get you 15% off. Back to the show. First question is from Renee Magnuson. My quads are always sore after squats, lunges, etc. And then they stay sore for days later.

I warm up, stretch after, try to progress, but not go too heavy when my muscles ache. What else can I do to alleviate that pain? You know, a lot of times, just bumping somebody's protein right here. I was just going to say that. Oh, yeah. Yeah. It does help.

And I'm saying that. I'm assuming this is a girl who's asking this question. So it's more likely. So it's more likely. I bump this person 20 to 50 grams of protein a day and all of a sudden they feel recovery. Yeah, this is either too much intensity and volume, not enough protein, not enough calories, or your sleep is off. Or a combo a little bit of all of it.

That's right. Right. Like so you could be doing a little too much on the intensity and or volume. You can not be sleeping the best. And you're also not really high protein. And trying to actually improve all those a little bit, right? So kind of coming back a little bit, maybe on your intensity and volume, maybe focusing a little bit on a little bit better sleep and bumping protein. You do those three things. And I bet you see a bit.

You would be shocked, though, if you're a woman, let's say you're a 140-pound woman and you're consuming 70 grams of protein. a day and you bump it to 140. It is like... You'll feel the difference. Big time. It's like dramatic difference in recovery. Dramatic. So if that's you, watch what happens.

Bump your protein. Next question is from Chelsea Wellsey. Do you have any tips for perpetually tight hips? I have a desk job, but I do a lot of walking and foam roll several times a week. So tightness is... So here's where tightness comes from. Muscles are tight. First off, your muscle, your muscle, your body...

your muscles are controlled by your central nervous system. Your central nervous system is what tells your muscles how loose and pliable they can be. It's what causes them to contract. It's what causes them to relax. And so when you're tight, what's happening is your central nervous system is saying, stay within this range of motion because we're unstable outside of it. And so it limits things and it tightens things around the joint because it believes to be protecting you. And so this is it, this is a mobility issue where you need to work on correctional exercise.

That's what it'll alleviate this. So you can stretch, you can foam roll, you'll get temporary relief. But you won't get permanent relief into address the root cause of the tightness, which in this case, it may be, you don't have good external rotation. Right. We need more extension. Yes. Like maybe we need to strengthen, you know, hip flexion.

But, yeah, definitely something to look at there. there's a new one. I started actually working on this myself. I saw that hip flexer plank. Hip flexer plank, which I'm just started to do it because I've had a lot of hip pain and have been trying all kinds of different methods for strengthening my hip flexors. And this was a different method. So, I can kind of focus in on it a bit more. So let's say you can imagine it.

You just do a plank, but you loosen up your core and you put it. No, no, no. So what you would do is, let's say, my knee will be on top. His knees on the table. and his hands are on the floor and he's holding himself up with his knee his other leg is off the floor. So he's, that one leg hip flexor is supporting him. Oh, interesting.

Yeah, yeah, yeah. And it's an isometric. And you'll hold it for, yeah, for like 20, 30 seconds. It's hard. Yeah, it's hard. I want to, you don't have to show it to me so I can watch you do it. I'd like to actually add that into my routine. Would you learn that from, by the way? Do you know someone's... You know, this was suggested in the forum,

somebody that we, you know, aligns a lot with us. I forget his name, but another really, really, good functional coach. I'll have to give him a shout out later, but yeah, I picked it off from him, and I was like, I've never seen that before. I love when I see the trainers do stuff like that. You know, a lot of this, too, that will address this

is one, what Justin's saying is a possibility. Two, also, I start to notice this when I'm just, I'm not, I get away from my map performance, symmetry type of training and doing multi-planar things and directional stuff or like your favorite sled drags, like lateral sled walls. Lateral stuff.

Like, my hip, my hip start talking to me when I start getting a squat, when I get a strong squat and deadlift and I haven't been doing those things, the hips are one of the first things I start talking about. You know, we have a webinar that you can watch. It's an old one, but in there, Adam takes you through mobility for the whole body, but there's a lot of hip stuff in there. It's primepro webinar.com. So you go primepro webinar.com. So Chelsea, if you're watching this, follow the hip mobility stuff that Adam's doing in there and follow his cues and then see how you feel. It should help you.

Next question is from Sarah Ann Fairbanks. What's the best way to preserve as much strength as possible while pregnant? Okay, so two things. When you're pregnant, the goal is to simply stay healthy. Okay, so I'm glad you put the word preserve here and not gain. Number two, intensity drops. Very little volume and intensity is required to maintain. One seventh.

Very little. So all you're trying to do while you're pregnant is just do what feels good and just kind of stay consistent. That's it. You're not working out with the same intensity. You're listening to your body. Maybe it's your first trimester. You're nauseous. You're not eating.

You barely can work out. Cool. So you barely do any workout. Second trimester tends to be, you know, there's a honeymoon trimester, we'll call it. You feel good. All right, you scale up a little bit. You feel great. Third trimester, you start to get uncomfortable.

Well, now you back off a little bit. You really got to listen to your body and just maintain a certain level of consistency. And then realize that postpartum, getting your body back into fitness takes a lot longer than people will have you believe on social media. It's a slow process, especially if you're breastfeeding, especially if you had a difficult pregnancy or delivery, but most women take about a year or two postpartum before they're back to what they were doing before. So just understand that as you go into it. But the best thing, the best approach here is to be strong before you're pregnant. That's the key. The way you go into pregnancy, and then to what I said, one seventh is all you

need to like maintain. So if you trained leading up into pregnancy and then you just did at least one fifth or one seventh of the training that you were doing and and or volume or intensity, what you're doing, you're going to maintain that. People think you're going to lose all this strength and muscle during that time and it's like you, you won't. The mistake that you people make here is trying to progress during this time. And to Salas point, like this is the time to take care of yourself, be healthy, don't worry. I mean, there's seasons of your life. And at this season, it's obviously about being as healthy as possible for your baby. And that isn't always the strongest you're going to be like strength-wise.

So you're not pushing that right now. Next question is from Better Mang. I'd love to hear about smart ways to program heavy circuits, not talking about Orange Theory style circuits, but taking three to four lifts using different muscle groups and resting maybe 30 seconds between lifts, which would give several minutes before repeating any one lift. Can this be done in a way to gain strength and build muscle?

Okay, so the last part changes things. Okay, so if you're doing a circuit, the circuit, a goal with the circuit is to build stamina and endurance. That's what circuits are for. So what you're asking me is how can I, how can I screw this screw in with a sledgehammer? So it's like a wrong tool for what you're looking for. That being said, if this is all I had to work with and you're going to do a circuit, you're like, how do I build strength and build muscle? It's low reps. It's literally three reps over here, rest 30 seconds.

three reps over there, rest 30 seconds. It's very low rep strength training focused. That's how you're going to build muscle and gain strength in a circuit style. Otherwise, it's hit training. And we have a program maps hit. By the way, Dylan, make sure you put up a discount code. So if you want really good circuit style training, but you want the standard, the endurance, the calorie burn,

well, program maps it would be the way to do it. I also want to address something that can be misleading or a mistake the way this is warranted or set up. the idea that because you're not returning back to, let's say, let's say you go, deadlift, a push up, pull up, kettlebell swing, and then. So it's been three minutes since the deadlift. It's been three minutes. Deadlift does not mean that you're getting three minutes rest and that you're building strength for the deadlift.

You're training, if you're only resting 30 seconds between lifts, you're training endurance. Yep. Yeah. And you're not going to build a lot of strength with 30 second rest periods. I don't care what the exercises are in what order. you're not going to build a lot of strength that way. That is by far, it doesn't mean you can't build any. You could, for sure, especially if you're coming from nothing.

But it is definitely not a great way to progress. Yeah, not an ideal way to progress strength at all. That's why I said low reps. So imagine this. Imagine you had three or four lifts set up and it was two reps and it was, you know, 80% of your Mac. So I'm going deadlift, bench press. This is looking more like a super set. That's right.

Not like a circuit. No, it's like three reps, 30 seconds. It's three-raft three. Then, because fatigue isn't playing a role, now I can build strength and muscle. Fatigue is the strength and muscle-building killer. Fatigue is great for stamina and endurance. So you've got to pick a lane which direction.

Yeah, I just, this just totally reminded me of so many conversations I had years and years ago with clients that would do this. I would, you know, I tell them that we're going to rest for three minutes. And they said, well, what exercise or what should I do while I rest? Should I do some abs? It's like, oh, wait, no. No, I mean rest, like completely rest. that or else it's not rest so you're not so if you're doing something else another exercise you are not

you're not resting just because you didn't do that exercise doesn't doesn't count that oh well i got you know it's been three minutes since i did that deadlift but you did three other things every 30 seconds on the so you're training endurance that's what you're doing that's right 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 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

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