Mind Pump: Raw Fitness Truth - 2848: The #1 Longevity Factor Nobody Talks About (It's Not the Gym)

Episode Date: May 1, 2026

Sal presents the actual data on what extends your life — and daily movement (not your workouts) tops the list at a staggering 47–70% lower all-cause mortality. The guys break down cardio, strength, diet, and stress by the numbers, plus why community might be the multiplier nobody's tracking. Q&A: priming vs. stretching, post-pregnancy programming, and ACL rehab for the knees. Intro includes HBO's "Neighbors," gut-health fart sensors, dead scientists, and one of Adam's best worst parenting moments.   MAPS PPL mapsppl.com Code for 40% off is: PPL   Vuori  vuoriclothing.com/mindpump  No code to receive 20% off your first order. Seed  seed.com/mindpump New Code "25MINDPUMP" for 25% off your first month of Seed's Daily Synbiotic Zbiotics  zbiotics.com/MINDPUMP26  Code '"MINDPUMP26" for 15% for first time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack)   0:00 Intro  1:58 Longevity deep dive: cardio, strength, diet, stress & daily movement data 8:52 Sauna use — 40% all-cause mortality reduction study 13:36 Healthy eating & quality of life vs. just lifespan 15:16 Stress management — higher impact than most people think 17:01 Daily movement — the #1 longevity factor (47–70% mortality reduction) 25:54 Relationships & community — the secret multiplier 31:41 Strength vs. muscle mass — what actually predicts longevity 32:30 HBO "Neighbors" — reality show chaos & Adam's mom incident 40:41 Dead scientists / anti-gravity conspiracy theory 44:20 AI deepfakes, truth arbitration & Nick Shurley Act 48:45 Fitbit for farts — gut health wearable breakdown 53:41 Parenting talk — motivating kids, spanking debate, teenage boys 1:07:29 Q&A: Pre/post-workout stretching & priming guide 1:13:55 Q&A: Best programs for women post-pregnancy 1:17:01 Q&A: How to bulletproof knees after ACL surgery 1:19:05 Q&A: How to become a Mind Pump personal trainer

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Hit pause. Head on over to Mindpumpstor.com. That's it. Enjoy the rest of the show. How much do the things like eating healthy cardiovascular exercise, Strength training, stress management, and daily general activity actually affect longevity. You want to live longer? You want to live healthier for longer?

How much do each of those actually contribute? We have the data and we're going to talk about it right now. Let's go. Like individually? Now, this is what people think. This isn't necessarily what. Well, we're going to talk about what people will think. And then I got the data.

Okay. I got the data in terms of what they actually contribute. Yeah, because I'm curious to what. because I know Danny did this on like a chat, GBT survey thing and figured out like, what do most people think? And some of those, I think,

would be on the list. But then there's some things that weren't on that list that I thought of right away. So I'm curious if you got data to show other things. For example, I didn't see relationships on there. And we know how important that is to health and longevity. Yeah, sure.

And so I'm interested in community. Yeah. Yeah. So number one, when people are asked, what contributes the most or what's what's one of the most important factors for longevity. Which one do you guys think is number one out of those that people would think? You know, we have, we have.

Oh, the people would think. Yeah, so there's eating healthy. I feel like cardiovascular exercise is way over high. I'd say eating healthy, it would be the number one. Justin's actually right. Yeah, people will associate cardiovascular exercise. It's been hammered into us for so long. Yeah, the most with.

Oh, this is what people think. Yeah, this is what people think. Oh, okay. And then we're going to look at the data and talk about it. about this. Oh, I, okay, that's a good call. I would have been told for so long. I mean, doctors have been saying forever. That's the recipe. Carverastro health was like always at the utmost importance. Yeah. So I got the, now again, this is based off the best data that we have. And we have better data for some of these than we do for others. Healthy diets, a very difficult one

because it's based off of surveys typically. So it's kind of hard to like really nail down what that means. That's why there's so much conflicting information. Cardiovascular exercise, there's way more data in studies on cardiovascular exercise than there is on strength training. I'd say over the last 20 years, there's been much more around strength, but you go back before that. It was like no data on strength training. And then stress management can be a difficult one as well. And I think we could put relationships in that one, Adam. Yeah, I feel like that's kind of thing.

Yeah, yeah. So good call. So most people think cardiovascular training had the biggest impact. And here's what the data actually shows. higher aerobic fitness links to 20 to 40% lower all-cause mortality. So this, you know, so it's a significant improvement in all-cause mortality. There's a 21 to 34% lower rate mortality, 22 to 38% lower cardiovascular mortality. Even low volumes, 15 minutes a day was linked to a 14% lower rate of all-cause mortality.

Here's what's interesting about the data. Ready for this? Runners, or those with really high endurance activity, so people who really got great cardio, like great endurance. Not as good at numbers. They have a 27 to 43% reduction in mortality. And I think that's directly connected to muscle.

I think it's connected more to just pushing performance, because you'll see this in all physical attributes. You think so, knowing how protective muscle, is and we call it the longevity or I mean you think I think that if you are a endurance runner you probably don't have probably under muscle to bit well so so we're talking about like people who are really really high level with that and they don't have a lot of muscle mass but in comparison to the average person it's not bad really no but no but no the average person has like no no muscle no strength whatsoever um but here's where I'm going with that strength is and we'll get to this right

Strength is really great predictor of mortality. But if you go too far with it, it becomes a negative, right? So, like, you could get stronger or you can be a power lift or a bodybuilder, in which case now we're now taken away from longevity. So I think it's the repetitive stress, the oxidative stress, like all that accumulates a lot more with the chronic use. Yeah, because you can chase performance and at some point you start to sacrifice longevity for performance, right? So it's like a, it's like a bell curve, right? It's like better, better, better.

We're going too far now when I were starting to take away. Now we're starting to go down. Yeah. So that's what the data kind of shows. And the data will show about 75 to 150 minutes per week of this type of activity. So this would be like, you know, 30 minutes twice a week or three days a week or something like that. Before it tips over the other direction. This is where you see kind of the sweet spot.

Okay. When it comes to some of these things. Yeah, for sure. And this is good for, where you see this have the big. guess the impact is in cardiovascular health. So the two top killers of people in modern societies are heart disease. And then the second one is cancer. Cancer is actually climbing now as one of the causes.

And all exercise reduces both. But cardiovascular exercise is really good for heart, you know, for helping with cardiovascular. I have another one that didn't make this list that I think should be on here too. What? And that's sauna. Interesting. Because what's the percentage of all cause? mortality reduction just from doing the sauna three times you know there was one yeah there was a big

reduction and there was one large study that often gets cited uh in that maybe doug can look it up um i know in the nordic countries it's much it's practiced uh much more regularly yeah um so as we get to the end what's interesting is um there's a there's a there's a wonderful combining effect with some of these things and it's not one plus one equals two it's like one plus one equals three So in other words, doing all these things well, it gives you better results than you would expect when you add them all up. It's like they contribute to each other. They have this kind of additive or multiplying type effect, which is pretty cool. Yeah, I mean, we know that.

I mean, just simply, strength training is one thing, but strength training with a proper diet is like compounding effect. That's right. That's right. Eat the proper amount of protein. Eat good balance, right? Like you talk about that those, that strength training just gets even, even, even, better than it by itself. Strength training, which we'll get, now we'll talk about strength training.

Strength training contributes to about a 20 to 25% lower mortality risk. Now, here's the caveat with the data on strength training. There's not a lot of good studies. What we're finding, though, is that strength is a great predictor of mortality. We're actually finding this really, really great predictor. Grip strength is what they're testing. Look at this on it. Doug just pulled it up.

Men who used a sauna four to seven times per week had roughly 40% lower risk of all-cause mortality compared to a once-a-week users. Yeah, yeah. That was a large, was a Finnish study? Was that what it was? Yeah, correct. How many people were in that study, Doug? I'd like to see. What does that mean a Finnish study?

From Finland. Oh, I thought you said finish. Yeah, yeah, they're Finnish. Oh, I did not know that. I did not know that? Yeah. Yeah, 2300, it looks like. It's a pretty large study.

It's a pretty large study. Yeah. Wow. It's a pretty large study. 20 year. Okay. Yeah. So in a long study.

Yeah. The thing about sauna use is it exercises your cardiovascular system, your blood vessels. Exercise mimicre. Yeah. It's become a, so my newest thing right now that I'm testing personally, and I'll report back when it's been very consistent. But it's like if I don't get to the gym lift, I at least sauna. Now that I have access to one at my house, it's either or. So it's like, and I'm really curious to see how I feel, say, 60.

90 days of being really consistent with if I didn't lift, at least getting into the sauna like every single... You know what I like about the sauna a lot? There's actually two things I really like about it. One, a lot of people find it like pleasurable, so they might be more likely to do it consistently. Like, some... A lot of people hate

exercise. It's super easy for me to go sit in the sauna. Some people don't like it, though. Like, I know Justin's not a big fan of being in the heat. No, but I'll do that. Will you? Okay. Yeah, yeah, yeah. I like to press that. So I actually have like fuel when I do get in a situation environment where it's really hot, I do a lot better if I've actually like acclimated a bit. Yeah, I just have to acclimate. The second thing I like about it is it's a very easy thing you can add at the end of your training that doesn't take away from

your recovery, but adds a performance benefit. Yeah. So your V-O-2 max goes up. So if you're, if you're training to increase your VO-2 max, there's just only a certain amount of training you can do. Like if you go beyond that, your body can't recover from it. So there's a limit to how much you can do. But what you could almost always do is jump in a sauna for 20 minutes afterwards and bump your V-O-2 Mac. Well, you know, it's interesting, too. I've noticed, like, since cardio hasn't been as crazy of an emphasis for me, like, you know, over the last few years have been more focused on strength training.

I don't sweat that much in my workouts because I rest, like, you know, big rest periods. And then, you know, when I get in a sauna, I'm actually sweating. It's like, you know, the benefits of actually sweat. getting all this stuff out is I could I could feel a difference yeah big time but here's the other thing by the way with the strength training which is kind of cool uh 30 minutes a week that's it gives you that benefit that's it 30 minutes a week for the cardiovascular training what did I say it was it was 70 minutes a week yeah it was it was it was like a yeah no it was it was 75 to 100 150 minutes a week so like 30 minutes of devoted time.

Yeah. And you've got this huge benefit. Half to a quarter. Yeah. So it's like very little time needed to provide this huge boost. Where strength training really shines, because both strength training and cardio training are, they show benefits for the heart.

Cardio, according to the current data, edges it out for heart health. For cancer risk, strength training crushes. It's got this. incredible cancer anti-cancer effect, which is pretty cool. Which that's just because of bigger gas tank, right? Insulin sensitivity maybe. It has to do with it.

Which is a big part. By the way, if you combine them together, it's like a 47% reduction in all-cause mortality. So if you do a little of both. And again, it's dose-dependent, but also too much is not good. So again, I'll go back. Like, strength has this incredible correlate to longevity. Like the stronger you get, the longer you live, past a certain point. When you start chasing extreme strength, then you start to sacrifice longevity.

Like the extreme examples will be like competitive powerlifter, bodybuilder or something like that. Same thing with endurance. Although endurance seems to have more of a negative effect when you chase it, all things being equal. But you see like when they've examined, as you guys seen this before, well, they'll look at the hearts of highly competitive, like hardcore endurance athletes. and their hearts are damaged because of the repetitive kind of stress. Yeah, which is kind of crazy.

Healthy eating, what do you guys think? How much does that contribute? That's got to be up there. Yeah, it's going to be high, right? 18 to 24% lower all-cause mortality, which is, by the way, a percentage like that means you're going to live about a one and a half to three years longer.

So, you know, so one and a half to three years longer. But what this really means, we do a good job. Again, we got, when you go into the data, it's really important to understand what you're looking at. Yes, you live longer, but Western medicine does such a good job of keeping you alive.

What we really want to look at isn't quality of life. Health span. Yeah. Right. So although... Be self-sufficient. That's right. Although the data may show that you live three years longer,

the end of your life looks way different. Yeah, the person who's doing these things at 6570 looks a hell of a lot different. And it is... Different quality of life. Yeah, he's been able to enjoy different things in life than the person who is just, you know, 65-70. Yes. So it's not just about the age. No, because.

Again, when you look at the medical interventions for, like, heart attacks, we've had some incredible breakthroughs in recent decades on keeping you alive. Like, really incredible breakthroughs with that. But quality of life, that still requires a change in your lifestyle. So yeah, you might not die from your second heart attack or third up like you used to. But how are you living and how do you feel? And so that's the thing to consider with this. So when you look at the data and you're like, oh, okay, two more years of life. Big deal.

It's like, no, no, no. Your last 10 years of life look different when you're fit versus when you're not fit. Because the last, especially the last five years tend to look really, really bad for people who aren't exercising or eating right. Stress management. What do you guys think? probably the lowest of all of them? Yeah. That's actually pretty damn high, 23 to 30%.

Oh, damn. What did it rank higher then? It's, I mean, it's up there with cardio and strength training. Interesting. Isn't that wild? Yeah, now think about this, though. Yeah, if you strength training and do cardio, you are also managing stress. You're managing stress, yeah.

Yeah, there's that part too, right? And also, imagine living 25, 30 years in it, like, very, very, very, stressful situation. You know, terror. Like, have you guys seen the data

on caretakers? So, like, your parents get old and then you got to take care of them. In the last 10 years of the life,

it's like, you know, you're dealing with Alzheimer's. You're dealing with, like, in the last five years, you're like, really, your,

what, the toll it places on a caretaker is insane. The stress at places on the caretaker is absolutely insane. Or like if your spouse gets sick,

something happens and you have to take care of them. You know, I had a friend, years ago, whose wife had multiple sclerosis. And the last, I mean, he was like fully taken care of her for the last 10 years. Like did everything.

It's a world time. And he was a great man, great husband, you know, stuck by her, did the whole thing. But that's brutal, you know. That's a very high stress situation. Yeah, I would say it takes a very special person to be able to handle that in stride. Most people, I think that would, I mean, most everybody I think that would hit pretty hard. Yes. Yes, yes.

All right. So here's the, here's the cool one. So moving, just moving daily, daily activity. This one people ranked pretty darn low. People thought,

like 12% of people thought this was like really impactful. I actually think that's way more impactful. It's the most. Okay, yeah. So I, so I have my, my aunt and uncle

are visiting in town right now. And they're in their late 70s. And they don't train, you know, they don't drink, they don't smoke, and they walk like, crazy. I got them up right now in Half Moon Bay and they're walking up and down the coast and

they love to go to the city and hike and and they live in Seattle area so they take the all the boats everywhere and they just they and they look phenomenal and they just they're active and can do a lot and it's just purely from that they make relatively good choices eating they don't watch really they're not tracking but they don't eat garbage yeah they don't eat fast food they don't eat garbage but I'd say the one thing I noticed about them more than any anything else I've seen in my relatives or people close to me or clients is this. They are extremely active with just walking out and about every day. And it's a part of them both retired for a long time.

But you would think they're 10, 15 years younger than what they are. Yeah. It's 47 to 70% lower all cosomart. 70% on the high end. Wow. And it's just moving every day. Well, you know, I just there's because then you have the other side. So then I have the other side of a close family friend of mine.

He was a truck driver, his life, retired, and just sits all day. And just doesn't go out, watch his TV. It's just, and you could just see him aging so fast, so fast because of that. You know, so it's like I've got a front row seat right now to two people very close to, or two couples close to me, and they have total different lifestyles. And it just, to me, it highlights just how. which always, it brings me back, makes me feel so guilty when I was a 20-something-year-old trainer. And I talk about how I used to scoff at my clients.

Daily activity wasn't even on my radar. No. It was workouts. Yes. That's what I talked about it. It wasn't about like, oh, I like to garden every day. And I go for walks twice a day. And I'd look at them like, well, you're not working out.

Yeah, yeah. Yes. Shame on me. I know. Because then I look back to how we talk to people today and recommend. It's like the first go-to thing is like, that. Yeah. It's getting out and garden, get out.

Everything in your body works better if you give it adequate movement. I remember going to Sicily as a kid. I think I was 12. And we were visiting. She might have been a family member or a family friend. I don't remember. I have such a big family. And this old woman, she was a widow.

And I think she was either late 70s or early 80s at this point. And I remember we went to visit her. And, you know, this is an old world. So these cities, were created before cars. So oftentimes the roads are really narrow or they're not really accessible by car. And she lived in one of those houses.

And every day, every single day, which is the custom, this is like the culture back then. Maybe not so much now, but back then that was a culture that every day you go to the shop. So every day you would walk to the grocery store to get what you're going to cook and use for the day. You don't go shopping once a week.

You go every single day. Plus, this is how she socialized or whatever. To get to her house, you had to walk up this street. It was like a big, steep street. Then she lived on the third floor, and there's no elevator. And you had to walk up all the stair.

And I remember as a 12-year-old kid, we had to park at the bottom and walk up there. And I'm a 12-year-old kid, I'm like breathing heavy. And I remember we get there, and I'm like, it dawns on me. She lives alone. And I'm like, and my dad's like,

every day, and she's trying to make fun of me. He's like, you're tired. He goes, every day she goes down these stairs, goes, walks down. She does it maybe like at least once or twice. a day every single day. It's just built into her life. And she was fully dependent, you know, independent. Nope. She'd go to a gym. Uh, but this is what she did every single day. Yeah, we have this lady in our neighborhood who, she has an interesting property. It's like

it's, her house is, you know, kind of at this corner of this like blind turn, but it, it extends pretty far. It has like its own trail and all the way up the trail. Like it hits a few houses along the way, but she's always there picking up leaves and raking. I swear got every single day and she gets different sections of it. Merck works her way down the other way, like cleans it. I'm like, she's like a saint, but like continuously works and this happy smile. Like she's just like doing something every single day. And it, dude, it gives her purpose.

If you don't, it's wild how fast the body will prune it. Yep. And decline. Yeah. So fast. It's like if we're not going to grab anything above our head, you know, for a year. or five years in a row, the body will just be like,

we don't need to do that anymore. Are you guys, this is totally like dating us because I totally am aware of this stuff now. And I try and become aware of a lot of that stuff throughout my day and do silly stuff like, oh, when I put my socks on,

I try and challenge myself to balance. Yeah, balance on one leg. When I walk up my stairs, I'll do like these, like this calf raised to a balance to a cat, like, I just, because I don't want to. lose some simple things like that.

And if I'm not programming it into my training, it's like... I jump a lot now. So I'm trying to get more springy. So I'll just like, especially upstairs, I'll kind of like hop up the stairs. So you just look like you're excited. Hey guys. Yeah. Well, get up from a chair with one leg, you know, so I'll stand up out of the chair and

with one leg. Just... Well, what's cool about this and this is really good, this is really good part of this conversation is when you're aware of this, it adds, and this is important, it actually adds value to physical activities like chores. Yes. So you might look at a chore, I don't want to get up and, you know, do the laundry.

I don't want to do the dishes. I don't want to go clean the room or make the beds or whatever. I don't feel like doing it. But then when you realize the value of it, which is movement and activity, it actually makes those things less annoying. It actually is kind of like my... Maybe the biggest change in my life

in the last five... to 10 years is that. Understanding them. Yes. And you start the value moving. 100%. Like there is times where I find chores to do because I'm like, I haven't really moved much today.

Yep. And I'm sure there's something in my house that needs to get done. Yeah, that's my car. Whether it's cleaning out yard type stuff, the car stuff, dishes, whatever. It's like there's something I can do that is labor that takes time for an effort for me to do it. Never looked at it like that before. Never.

In fact, not even that long ago had the attitude of. of, oh, I can afford to outsource it. And so I'll outsource anything that I can so I can buy back time. Well, that's great to an extent, right? Because I do think there's a lot of value in that. Like, if it comes to helping me out with certain things that gives me time to spend with my son or something with that. But there's plenty of times, too, when he's at school or something else.

And that's like, I'm not with him anyways. And I'm sitting on my butt not doing anything. It's like, I could go do this thing that makes me active. Well, when I see stuff like this, what's crazy, because I'm a trainer. I'm in the fitness industry. I like to work out, right? I get that. But when you look at the value of just moving every day,

like you realize this, what we've done to ourselves, because we've really organized our cities and society in a way that it does the opposite of promote movement. It actually becomes a place where you have to consciously move because nothing requires movement anymore. So we've really designed our lives in a way that is so anti-laugality. It's just so bad.

I have a prediction. that like i believe with the self-driving cars that are around the corner that the robots and automation of everything that everything can be delivered or soon to be you know flown to your house i think that we're going to see a a decrease in real estate in city inner city and an increase in suburbs and and further away the opposite of what we've seen historically sure because i think that we're going to value space like that. You know, people move less in suburbs. Huh?

People move a lot less than suburbs. Well, yeah, it's because they're not walking to work and stuff like that. They're not doing anything. But that's all going to change, though. Well, I think they might design, you're starting to see city planners are starting to create cities. Yes. Yes.

In ways that promote movement. That's happening where I live right now. They're designing all that right now. So that's what I think you're going to sort of see a suburbs being designed like that. There's another place that I forget the, it's one of the most desirable places. I want to say it's in, I think I sent to you, Doug. I sent it to you.

an area that was looking at for investment. And a lot of like cities are... They're kind of making them see like you have town square. Yes. You have your grocery stores nearby. A lot of greenery and everything's designed to be able to walk, walk to. And I think that's what we're going to start looking like, less of this like... Indiana?

It was something like that. You know, you were saying about relationships... It was Indiana. What you were saying about relationships, Adam? Yeah. I think of all of the things, like, if you're like, okay, what's the one thing that I can do that will contribute positively to the rest of of these. And I got to say it's probably good relationships in community. I do. I think that promotes activity. Yeah. Promotes daily activity. You got the socialization. You got the stress

management. People who are in good community tend to eat healthier. I know that sounds crazy, but it's actually true. We tend to help each other, check each other. Good community and gyms. This is something that more and more I'm realizing is a big miss with gyms. Part of the the reason I miss this because I'm such a fitness fanatic. It doesn't matter to me who's in the gym or not. I got my headphones. I'm going to work out no matter what. But most people, if you look at what keeps people consistently going to the gym the most,

it's community. CrossFit figured this out. I totally. They had crappy gyms. They got garage gyms or whatever, bailing equipment. Programming's not the best. People getting hurt and all this stuff. But they keep showing up.

I got a buddy of mine who keeps going to CrossFit. And it's funny because I'm his friend. He's got another buddy that's really experienced strength coach, personal trainer. And he was talking about it. You both razz him about it. Yeah, we're razzing about the program. Isn't that? And he, he pushes back.

But then at the end of me, he's like, look, guys, I go because I love the community. And I'm like, you know, that's what gyms used to be? It really used to be that where it was about community. And that's why people showed up. That's why people kept going. It wasn't for the workout. It was for the community. And shame on me.

I should have known this because as a personal trainer, when I became successful, yes, I knew how to train people properly. I knew how to coach them properly. But they kept showing up because they liked the place. They like me. They liked the other trainers in there. They liked each other. And I think that's probably one of the more important things that will help with everything else. Yeah.

It's interesting because the movement piece, I was thinking of that when you were talking about it. That's what brings the opportunity to like meet up with people. Totally. To interact with, you know, even strangers or. like, you know, start conversations. It's like if you're not even getting out of the house, like, and you're isolated, it's pretty much a downward spiral from there. I saw my grandparents decline so quickly during COVID.

It was actually terrified. Oh, yeah. When COVID was happening, everybody was freaking out. There was like a. That's why real health people were just like, this is all bogus. Because it's just like, it was telling you all the opposite advice that we know is not, is detrimental. No, sunshine. stay indoors.

Stay indoors. All this stuff just fostering. Clows down the gyms. Keep the liquor stores open. My grandparents, I think we all avoided them. We would drop off things, right? But we'd avoid it because we're scared. They're old.

Oh, you got this COVID. We don't want them to get the virus. And I think the family kind of stayed away from them for the most part for like four months. That's it. And I remember when we were finally like, that's it. We got to go hang out with them. Like, this isn't good.

We got to go see him. And I remember seeing my grandfather and my grandmother. And I was like, they looked like, They aged five years. Yeah. In four months. It was really, it was almost traumatizing to see. And so that social part, such an important, such an important.

Well, yeah, I think you're right. I think it feeds into a lot of the other ones. Totally. Difficult though. You get older. Yeah. You know, it takes. Yeah.

Especially for men. You don't have as many friends, you know, especially dudes. Dude, widowers, widowers, husbands who lose their wives, we don't do good. Oh, I know. We do terribly. We just isolate the hell out of ourselves. Courtney gets me out of the house all the time. I'm just like, I don't care about this.

You know the angry hermit guy? You know what I mean? Yeah, I could totally turn into that. Oh, I could see myself totally. We just had this, my family and I were all talking about this, my aunt and uncle who are visiting, you know, who were in their late 70s. So they grew up in a time where neighborhoods were so different. And the last neighborhood I lived in was my first experience like that since I was a kid. And I tell you what, I missed the hell out of it.

I love where I'm at, but I miss the hell out of that neighborhood. I haven't had a neighborhood like that since I was a kid where everybody's garage doors were open. It was really actually... It's so awesome. It took a minute for me to transition and actually be okay with like... I would pull up to my house and I would like you have this... I'd just go straight for my door because I'd been trained to do that for so long.

But then my neighbor would stop me and want to talk and then I'd feel rude if I didn't. And it's like, man, I just need to relax and be okay with that and just stand outside. We talked for a little bit. Then I'd go in the garage. They'd be sitting in lawn chairs, having a beer. Other neighbor down the corner would come walking over and just walk right into his garage and help himself. Like, it just was such a cool vibe to have that. And I just hadn't had that since I was a kid.

Yeah. That was like that. And it's rare to find neighborhoods in the bay like that that still foster that. I, we had a friend of ours. This never happens, right? She just randomly wonderful woman, Tammy. She goes to our church. And she just was in the neighborhood, knocked on the door.

Hey, what do you guys do? and came in. And it was just so wonderful. We felt so filled with just love and whatever. And she laughed and me and Jessica looked at each other and like, that was like the highlight of our day that she stopped by just to say hi. Like, nobody does that anymore. Yeah.

People don't like if you don't text them first. Yeah. You know what I'm like, how dear? Let's hide. People have the door. Don't let them in, you know. Pretty wild. You know, how that's all turned out.

Anyway. Speaking of strength training and, you know, mortality, it's important to communicate because oftentimes we communicate how important it is to build muscle but when you look at the correlate with health and longevity and all the benefits that come from muscle

it's actually the strength that has the strongest correlate not the muscle. Muscle's a correlate because it correlates so strongly to strength. Yeah. Because you can have muscle and have poor strength, poor mobility and you start to see not that great longevity. It's actually strength that we're looking at.

I think it's important. understand because moving ahead with or looking forward with these drugs, they're trying to come out to combat the muscle loss that you're getting from GLP. I was immediately thinking about that, like, in Dr. Gabriel line describing the marbling in some muscle. Just building muscle, if it doesn't, isn't accompanied by strength, doesn't have nearly the protective or longevity effects. It's actually the strength you're looking for.

Yeah. anyway. I want to hear, Justin was sharing a story with me yesterday that I'm like, I've been begging him not to wait. Yeah, no, I was telling him about, so there's a show on HBO.

Now, I should have already, like, been aware. Any show on HBO, you kind of have to know that it's going to get wild at some point. It was like there's, it's called Neighbors and in, there's a documentary, isn't that documentary?

It's a reality show? Yeah, it's a reality show. And I'm like, they're so smart because I guarantee, on YouTube. It's already proven that they get like millions of views because these spats like neighbors get into like they start filming each other. They put like nest cameras facing each other's over the fence and you knocked over my fancy. You know, and they just they clash and it's like this crazy drama. And so I kind of, I'm not real into like the whole drama or like hoarders and this kind of stuff like Courtney loves it. So a lot of times I'll compromise. I'm like, okay, so this is kind of a show I might be. able to get into. So we start watching it. Um, and we got it until, I think it's like the third or fourth episode where this one I was like excited about this one is it, they look like real crazy people. Like straight up like these, these people are like there's something, there's something seriously off.

Uh, this one guy, he, he was like getting a lot of attention from all of his neighbors because he was wearing this like bright yellow thong. He's like this really old guy that he's outside like riding his bike and like everybody's like in the neighborhood and he's just like in in his garage like but he brings his bike out to the front of his property just so everybody can see his stationary is that him right there is that him right there yeah and the thing is he's like he he's trying to make some kind of statement about like the the fact that he should be able to wear little to nothing on his property yeah it's it is it's like it's very in oh my God, there's this part where, like, they're filming him, and he's like, I guess he has an only

fans or something. He has an only fan? Yes. Yes. And it shows everything. And then he's just, like, sitting there, like, I'm like, ah. But anyway, this isn't even the best part of the story. So that's his story.

It gets into another kind of similar one with this older lady who she's in the backyard. This other neighbor of hers, like, is, you know, constantly kind of, like, they're arguing over the fence. This is where the fence kind of got into the thing. And they're filming each other. They're fighting. She starts filming it and putting it up on YouTube. And so this lady gets all mad.

This lady obviously wanted attention. She's like a real, like, sexual freak, like, out there, puts it all out there. Like, she's like, makes money off the older woman. And so anyways, all this is happening. I'm kind of watching this with Courtney. It's like watching a car crash. And we stop because we hear the. somebody drives and pulls up to our driveway.

And my parents wanted to take Ethan out for like a belated birthday dinner. And so they went and came back. And I paused the TV. I actually didn't even pause the TV. It was just running. And I opened the door and we're like, oh, hi, Mom and hi, and hi, dad. And my mom's kind of, you know, turns, walks in. and like immediately on the TV screen,

it's like, it's not just like, okay, yeah, it's an old lady like naked or something, right? Because this is like HBO. It's a like naked and like butt cheeks like open. Wow. It's like, Starfish. And like, I'm like, ah!

Yeah, and my remote was all the way on the other side of the couch. I jumped and like, so forth and I'm like, turn off the TV, dude. My mom's like, what are you? I'm watching. I'm like, mom's a long story.

You and Courtney? Yes, me and Courtney. And like, Courtney was like, oh, my gosh, she turned bright red, you know. And I'm just like, we had to actually like explain the show. Like, look, we're not. She's like, yeah, show. We're not like watching porn. Like, you know, I'm sorry, mom.

You know, like, it reminded me of like be a teenager again. I was like, ah, I was just panic. Oh, we take the kids out of the house. Give you some time alone. Exactly. Exactly. I'm like, I must be running in her head. Like, gosh, man.

And these guys are freaks. How old was this woman that she was on the stage? She's like, she had to be like late 60s. Oh, yeah. Oh, is that her right there? No, it's not heard. Oh, gosh. No, she's, I mean, she's pretty good looking for an older lady.

HBO shows all that? Yeah, I didn't realize that. The rest, the rest of the show wasn't like that. It's just that one part. It's just this one part. That's hilarious. Yeah. And the other guy, like, kind of ends up joining this like nudist colony and all that.

And it got all, you know, And it's just like, This has been ongoing for multiple seasons I see, huh? I didn't even know this for the thing. It's on... It's new, I think. It looks like it's on multiple seasons, I thought. Maybe I was reading wrong when you had it up there.

Did you guys keep watching the one that I told you guys about? Did you ever try? Yes. I just watched a few more episodes of the same season. My youngest loves that show, dude. We're into it. It's so good. It's so funny.

It's so good. It's pretty. We were laughing. I watched watching my daughter and my niece and my wife. Yeah, I watched you guys. Did you guys get to the, the speakers yet, the guest speakers? The ones that are teaching them like,

sexual harassed man, that one? No, no, there's actually like guest, like motivational speakers. Oh, no, I didn't get there. Yeah, yeah. I'm waiting for you guys to get to that. Because what they do, what they do, which makes another layer

to the show great is obviously all the actors are in on the joke on the guy, right? But then they bring in these motivational speakers and they don't tell the actors what the motivational speakers are going to or anything with that. So they're staying in character while those motivational speaker is coming in

and like just saying like outlanded stuff. And you can see because you know, right, you know that's going on that you were watching the show go and you can see all their faces trying to keep like their staying character for this so this guy doesn't figure out what's going on.

And so you can see. You know what scene was hilarious, although embarrassing with my daughter, my niece was the dude. He's like, oh, I found this in my closet. It looks like a water, like a water container.

He's drinking out of it. Did he take it? it out so blah-bl-bl-law. Yeah, it was a sex toy. And while they're doing it, I'm like, I figured out what it was. Yeah, uh-oh.

Right away. But then I'm like, if I fast forward it, then I'm going to signal to my daughter and my niece that this is not, like what this is. So I'm like hoping they don't recognize what it is. Did they ask you or do you just keep it? Well, Jessica calls it out. Oh, Jessica calls it.

Yeah. Because they're like, what is that? That's weird. What is that? Well, they described it right after that, too, on the show. But yeah. Oh, God. Yeah, that was so gross.

So gross. I got to tell you guys about, Viori has this, it's called a tech waffle pullover. Tech waffle. Pull up. Dude, this, it's so nice. It's so comfortable.

Like the pattern of it is like kind of waffled out? Yeah, it's like the, what are they, what is that called thermal? You know that, you know what I'm talking about, right? Yeah. Dude, it's, it's nice.

It's, like, it's nice, dude. It's, for me, there it is right there. I like it. I think I might like it more than the seaside pullover. Oh, there's a, there's a striled. Votto version and there's a hoodie version.

The HurtiVision look. Oh, I didn't notice that. That's the hoodie version. It's still my favorite hoodies. Look at that, dude. Wow. It's so comfortable. It does look comfy though.

Oh, I didn't know they had that. Yeah. I like that color. I like the seaside pullover. I like the seaside line is just. I do too, but that looks lighter though, which is I, sometimes I don't want to wear the seaside. Oh, that's warm. The seaside one is warm.

Yeah, yeah. It's like super, super thick. Yeah. I didn't even know they had that. I wish they would, I wish they would hit us off when they, when they do new drops like this. I told you guys the last time when we did a shoot, I was in the store. And there was so many things that I ended up picking up because I'm like, I didn't even know you guys had this. How do we not get informed when it?

But a lot of stuff, man, it drops and then it goes. Who is, who's working? There's someone doing their commercials now. That actor. What's his name? He's working with Fury now. They've signed some. Tom Holland?

Tom Holland. Yeah. He's Spider-Man. Yeah, yeah. They've got him on there. Yeah, they've signed some big name actors, some big athletes. They've been, yeah, they've been making moves. I got, I got a, I got a.

It's not even a conspiracy theory. They're actually trying to investigate this. Although the conspiracy theory may be, are they really trying to investigate? Have you heard of all the dead scientists? Yes. Have you heard of all the dead? No, I've heard of missing scientists. Dead.

Dead. Many of them are dead. How do they know that? There's missing and dead because they found, someone shot them or this person drowned. This was connected to what, though? This is connected to like anti-gravity technology. Oh, I did see this. I saw this.

There's a number of scientists that have been... I think I said this to Justin, actually. Did you? I think I might have sent this to you. I believe it. You sent me a lot of stuff now. It's almost overwhelming. I suggest this stuff all the time now.

So there's, like, what have we done now? So there's a growing number of scientists who have died or gone missing under unexplained circumstances. Yeah, I think I did. And these are scientists that are connected with, like, defense research, gravity science. There was this one female scientist who actually made a video and she's like, I'm getting death threats. I don't want to kill myself.

This is really weird. She was found missing or killed. There's a ton of them, dude. How much weirder can this timeline get, dude? Listen. Okay, there's Amy Eskridge, June 11th, reportedly researching anti-gravity technology. Frank Maywald, principal researcher

and NASA's Jet Propulsion Laboratory. Monica Reza, Director of Materials Processing and NASA's Jet Propulsion Laboratory. Michael David Hicks, research scientists at NASA's Jet Propulsion Laboratory, worked on the Dart Project. and Deep Space One Mission. Anthony Chavez, former employee at Los Alamos, National Security.

Melissa Shirley Cassius, administrative worker at Los Alamos National. Los Alamos. Wasn't that Bob Lazar? Wasn't he? Bro. There's more. There's like six more. Yeah.

And they all worked on this tech. So now they're like going to probably investigate it and like say like, what is going on to all these scientists that were doing all this research? They're going to investigate it. just like the Epstein file, we're just going to dump it out those are cooled off big time, huh? What?

The Epstein files? I don't know. Yeah, it's gone. Look at that. No, right, right? No, I mean, look at all the dead scientists. I saw that.

I'm pretty sure I sent this to Justin. You might have. Yeah, I'm pretty sure. You're like an enemy of the state now if you bring it up, I'm sure. It's like, this is like a movie, though, like, it's like, did they discover something that that they don't want anybody knowing about?

Hey, you know, it's crazy. Okay, this is such a, like, I was talking out. I think it's hype for like a... Talking to my uncle about this stuff. And you know what the average person is this? There's so much misinformation. There's this the, you know, the knee-jerk reaction if I share it with some of this? Yeah, but do you know it's true?

Yeah. There's just, that's, they've won, dude. They're by design. Yeah, it is by design. It's like they already put so much stuff out there. Like, I brought up the Epstein stuff and he was just like, yeah, but do you know if any of that's true? And I'm like, what do it? It's going to go to government website.

You can pull it up and look at all this stuff. Like, yes, it's a government. true. Like, are you not reading any of it or do you know anything? He's like, no, it's like completely because it's been told. Yes. It's crazy how that, like, either you are aware of all the conspiracy theories that have become true and are now like. That's how I think people keep their certain belief system intact, you know? You have to. Yeah. They're just, it's, it's too, too much for them. It's, it's too contrary to, you know, what they formed in their head of reality. And so I've said this before.

I think we're going to get to, because AI is making content that's like, it's almost indistinct. You can't tell almost. Pretty soon it'll be, you definitely can't tell. Yeah. We're going to get to a point

where people are going to demand an arbitrator of real or truth. Like we need a certification where if it has this on it, you know it's real. And then of course, who's going to be. Because that person's going to be honest. That or we're all just start to agree

to just like, who cares? I mean, just stop. I believe what's right in front of me. Societies can't work that way. When everybody doesn't trust anything, that's like recipe for disaster. Yeah. In large societies.

True. Yeah. Well, I mean, I guess if a majority of people put their faith in man, then yeah, you're right. And that's the problem, you know. But I mean, if you see, if you believe in the other side, which you've brought up, the rise of people seeking out something greater than themselves and in a higher,

power and like I think that that leads to letting go of all this BS man made narrative so I mean if you if you're if you have an optimistic view it goes that way if you have an optimistic view it goes in the direction of sooner or later all this becomes white noise and everybody's just like it doesn't even matter if it doesn't impact me and my family it might like what is all this stuff even matter to get caught up in it dude the data on how much it improves people's mental health when they stop paying attention everything is incredible yeah yeah just stop paying attention. Is that funny?

But don't stop paying attention to the fraud. Please. We're making like strides with that. What's happening now? Is there more coming out of California? Yeah. Of course. And, you know, it's just funny because you get confronted and all these like lawmakers

get confronted by it and they're just like, oh, like, don't want to take any kind of responsibility. But it's just like, finally, at least like, what I don't understand is if you get that kind of impact and you get somebody. that's just with a camera, this Nick Shirley kid, and he's just documenting it. He's just like literally just a YouTuber. Why isn't there more YouTubers just like him doing the same thing?

Like, we need more of that investigative journalism. But nobody else is like nobody or government's obviously going to like spy on it themselves. Is that a bill, they're trying to pass a bill called the Stop Nick Shirley Act? Yes. Yes. Which is absolutely, that should piss anybody off. Let's create an right or left of the people from revealing our fraud. So we'll pass that.

Yeah. Yeah. If you look into this, like, you're the problem. Yeah, dude. Let us steal. Don't stop it. You know, stop putting cameras on me. I want to steal.

Oh, my God. That's hilarious. I just came across him for the first time. I didn't know who he was not that long ago. I just, he popped up in my feet. I was watching some of this stuff. Smart kid. Like, what are people hearing, you know, opposing this?

I know. Why would you, how would they sell it? How would you sell this act? They have to just attack his character. That's like, what else do you have? He's just an independent journalist. Doug, what's the bringing this up? How do they sell this act?

Why would you want to stop Nick Shirley? What are they saying? Like, how would that? Well, I don't think that's a real name of the bill. I think that's a name that was given to it. I'm trying to get some. It's called AB 26, 24. And what's it do?

What's it? It says, provide protection through the same tried and tested process, California already offers to domestic violence survivors and select health care workers. Hold on. Do you see how they sold that? What? First of all, if you're a domestic violence survivor, you're protected so that you don't get targeted again by the person abusing you.

But you said they package that? We need to give people the same protection. So this is their justification. People working in immigrant services are being followed home, receiving death threats, and having their personal information weaponized against them. they threw in, immigrant. Oh, Lord. Boy, that's slimy.

Wow. That is slimy. And it'll sell. Yeah, theft is theft, man. However you want to spin it, you're spinning it. Yeah, dude. That's wild. That's crazy.

All right, I got it. Or I'll change. Look at the Viori thing popped up in his thing, all right? Just from, like, the talking about it. Look that. What? Did you, are you searched on? I did search.

You did search EOR? That's right. So, did you guys know that there's a fit bit for farts? Have you heard of this? A bit for farts? Yeah, yeah, yeah. There's, there's, there's, uh, so there's a device that can, yeah, there's a device, a sensing device that will, tell you if they're healthy or not?

Yeah. Oh, really? Yeah. It'll take, it'll take your fart and it'll break it down. Tell you if you're healthy. Order one, Doug. Wow. Yeah.

This will be fun. We'll have a little comparison here. You know, it's crazy? I got to read more about this. Can you, I think I'll put this in clothes. That'd be crazy. So it's a wireless sensor and, uh, smart underwear? Yeah.

Look up Fitbit for farts. Let's read a little bit about. Is that what you do? Yeah, smart underwear. It's to track flatulence and allow and analyze gut health. Hmm. The wearable sensor measures hydrogen. That was this organic material.

Hydrogen and flattis. They don't want to use a word fart. Aimed at diagnosing digestive issues and establishing healthy baselines. 32 farts a day are normal, you guys. What is that? Like amplitude, like, measuring. We have so many tracking tools now. So crazy.

Hey, what are we missing now? I don't even think of that. Did you have your client wear this? Yeah, I'm going to need you to get to... You were hitting the double the other horse? Do you not be surprised, some trainer will 100%. You've been hitting up Taco Bell, man. I know, yeah, yeah.

I know you're like... Talk about calling your client out from that, you know what I'm saying? Yeah. I know you're bullshit. I know you're bullshit. You're normal as 32 forts a day. You're at 75. You're on 75.

Your high degrees are way too high. I can see it right here. I would, I could also see dudes competing. Like, hey, put your... Put your zone. That's exactly how I'd use it. Why do it for the health reasons? That's dumb.

Compare numbers. Yeah. Would you hit your stuff? I mean, that's why I told Doug that I say order one. I mean, that would be a... So does it link to Fitbit? I don't think so, no. So are you sure?

Well, let me research this a bit more. Wait a minute. Because it says Fitbit for farts. I mean... That's just a... Yeah, they're just calling it for that. You know what, though? Government's collecting this data, bro.

We shouldn't... They're going to use this against us. I don't need to know. I don't know if you can even buy it. I mean, depending on, it's called favorite far as and no, it's no joke. You know, if it gave you some really good insight on gut health and imagine, okay, okay. But why do you need something to tell you that, like, if I'm farting a whole bunch, I don't need something to tell you. I know.

My stomach's off. Yeah, but it's doing more than that it said, right? So it's measuring like the, it's measuring. Hydrogen is it? Yeah, yeah. So it's not just how many times you are. That would obviously be. So hydrogen and your fart tells you a lot apparently.

Is hydrogen the thing? think that smells? No, I would think I have a sulfur or something like that. What makes fart smell? But, okay, imagine this.

Great search. Yeah. It's all, your search is so much stuff. Imagine you had this data, and then you take a probiotic like seed, and then you track it before and after, and you see a significant improvement.

You did an experiment. Yeah. I mean, that would be the only way I can make sense. It is hydrogen sulfide, so it is, Doug, which causes the, you know, the rotten egg odor.

Yeah. So if your farts have the, rotten egg smell. Yeah. High levels of hydrogen. Something's off. Doesn't methane have like a smell like that too? I don't think I produce methane though.

Methane might be odorless actually. Yeah, you might be right. I just thought that was part of it. It just kills you. Again, like I don't need a device. Like if I'm laying, if I'm hitting them off and it's like, oh my God. You have something that you have like a measurable tool. This is a, to me, another example of like, it's, okay, so it is a little

ridiculous. But, I mean, it would be cool to have test something like a probiotic and see how much that's improving or not improving. Do you get extra points for a Dutch oven? Hey, babe. I need to beef up my fart bit. Hey, do you know how long you were able to stay under the covers? It's good for you. My hydrogen rating was a seven, dude.

It's healthy. You know, speaking of seed, that's the, I was just thinking about this. That's the one. You're going to love that ad. Listen. You're going to love that ad. Well, it's for, I mean, gut health. It's going to a good place.

Among other things, it's great for gut health, right? It's the most, by far, it's the one supplement. Like, I hate missing. If I'm consistent with it, my gut health is significantly better. That's the thing. Yeah. Like, every night, every night, I take it like. It's one time of day, right?

It's not twice. At night. Yeah. It's such a difference if you're consistent with it. I've done it, like, sporadically, but then when I go in, like, stints of like a couple weeks and I'm just dialed, bro, it makes such a difference. It makes such a big difference in my gut. gut health. Does it go in your little supplement baggy or do you keep it somewhere next to your night?

No, I keep it upstairs because I take it before bed. Yeah, I take two capsules right before bed. It's part of my little sleep, you know, supplement stack or whatever. Yeah. And I'm like so consistent with it. And I notice if I stop taking it for a week or two, I can definitely tell. It makes a big difference. I mean, when you think of the companies that we've worked with, then we get feedback from people, it's one of the ones that you get, we get a lot of feedback. The best, the best. Yeah, because it's the top of the line. Yeah. I was having a conversation. with my daughter, which it's so great. Like, you know, when you have, you have your kids, you start to learn what kind of communication they respond well to. Okay. So like some kids, I'll just, you know, throw things out there. Some kids, you have to be more gentle,

empathetic and other kids, you can kind of talk to them in a way that drives them or whatever. And just because I've managed teams, lots of sales teams and gyms, I really know how to communicate in that style. Like, you can do it. it you're a killer you're strong nothing will stop you like that type of talk you know right and uh my daughter responds so well to it it's such a blessing yeah like when she's struggling with anything yeah that's cool like you know there's the initial like oh i'm sorry honey that really finally one of the kids align with your style i know dude well we'll see about the little ones we'll see how they align but you know it's like you know i go in oh man that really sucks and whatever yeah and then i know i can go in an hour or two

later and just have one of those kind of conversations and it just she's like a machine dude. She's like, she's like, it's like, you can tell it. It's like something clicks. And so it's just, you know, I have those conversations, but I feel so proud as a dad

because it's like I can hit. I still got to figure out what my son's is. I'm not sure what his is. Like, what will make him want to do something. Like he's, it's got to be on his terms. I tell you the other day, too.

I'm in the, I'm in the living room talking to my aunt and uncle. And this is just a few days ago. And we're in there talking. And all of a sudden I hear, uh, ping pong. table going back and forth. And I'm like, it's only us and Katrina and Max in the house.

I'm like, who's Katrina hitting the, peek around the corner? There's Max playing ping pong with Katrina. And I go afterwards. I said, hey, what? She goes, he just came up to me and said, Mom, I want to hit, I want to put him. You're trying to look for the secret. How did you convince him my son? You know, I asked him a million times. His idea. Yeah, exactly. As soon as it's his idea, he's about it and wants to do it. And you've tried all kinds of things. Oh, I. I have to trust me. I've tried. You can't beat me.

Yeah, I've tried. The competitive, I've tried. You're going to make it a treasure hunt. I've tried all kinds of different strategies to get him to do things that I want him to do. And if he does not want to do it, there is no, there's no getting him to do it. And then all of a sudden he'll come around and on his terms decide he wants to. And then I even know, too, that I can't like keep pushing and encouraging. Like, hey, let's do it again.

Or like, I just got to leave it alone. Like, okay. You know, when he's done, he's done. And they're like, it's just hope it comes around again. You know what I'm saying? So wild, dude. It's so funny. Yeah.

I mean, every time it happens, though, Ketrius, like, oh, my God, is this kid yours? You know what I'm saying? He's like, this is,

that's your ass. Yeah. I told you guys, sometimes my son, my five-year-old will grab, like, one of our phones and he'll take selfies and pictures, right?

So you'll open your phone randomly go through your pictures. That's the best. You're like, what is going on, dude? Bro, he takes, he took like five pictures,

himself flexing on Jessica's, like a picture of him and then he's going like this. He's going like this He's doing this And she's like Do you like Yes save that

He's gonna love that I'm like this kid's I have an album Dedicated to like all those He's he does a little Videos or movies So he knows how to record And so he'll get it

And he'll record like a He'll set up his toys Like a scene And this is And he'll do like the characters And he's filming Like he's a producer You know what I'm

And then he wants to say After he's done And then he wants to sit down And watch it Daddy can't want to watch this And like yeah Let's watch it It's so good

Dude, that's like, yeah, Everett would really got into stop motion and with his friends. So they'd hang out and they're like setting all this stuff up. And then they're outside, like blowing things up. And it was like, ah, this is the best, dude. Did your, there was a period I remember, this was years ago when we first kind of started a mind pump. They started to get on a little YouTube kick and stuff like that. Did they stick with it or do they? No, I probably was a bit of an influence with that.

Oh, really? Yeah, I didn't really. I didn't really try and like usher that energy in that direction because it was just like You don't want him in that space. You know, like if you have really good videos and ideas and things, I was like, I was encouraging them to do it, but not to post it. Yeah. Like we saved it and we like banked it.

And then the momentum kind of like dissipated. Yeah. Towards it. But ever like it's interesting because he really likes to entertain and he, he like, he likes to be um he likes podcast and he likes to have deep conversations and all that kind of stuff so he he started to kind of record some with his friends oh no way yeah and he's just kind of saving them and banking them and i'm like i i've listened to a couple and it's like it's it's great and he he interviewed me one time yeah uh that was for like a school project right yeah for a school project and

he he asked me all these really cool questions like so it was it was really fun i i don't know i think there's something that might be there down the road, but like, I was just like, just keep, just keep at it, but we're not like posting anything. Who's he most likely to replace other three of us? Me? For sure, me. Yeah, yeah. He's funny. He's funny. He's funny or me. Oh, really? He's smarter than me. He's way smart. Look out. Look out. Dude, I mean, he's like beyond 4.0. He's like, he actually is doing a, like, high school level math next year. He's going to be in eighth grade. Good for him. Yeah. And it's like, he's got like the whole engineering brain

but like he still has kind of my personality so it's weird. It's what's so funny because I remember when he was younger you were worried about that like he wasn't going to be that one. Because I was like oh he's so much like me and like he's going to struggle. You know what he better even studies. You know what it was?

He was not stimulating. He's probably bored. He's probably hella bored in class. When you're really smart, you sit there, you're like, oh, yeah. This sucks. Probably.

Yeah, he's, yeah, I'm not worried about him at all. What a dream. Imagine a friend. our kids, like, ended up taking over. I love that. What a dream. I love that. That would be classic, dude.

That would be so awesome. Yeah. Oh, God. It would be funny. It would be, it would be hilarious, but it would be awesome. I mean, obviously, I have one. So it would be my son, your daughter, probably. Yeah.

And then probably Everett. Yeah, I think Everett would be the one. Ethan doesn't really show as much interest in that, although he does like the whole, you know, being social and, you know, like hanging out and chatting. I don't know. Aralius says he wants to work at mind pump. So he says it all the time. Yeah.

But he's five. So we'll see. You know, five-year-olds always want to do what dad does. Yeah. So we'll see. Dude, I tell you guys that, that, you know, we don't spank. We don't spank. Yeah, yeah.

But Jessica tried it the other day. Oh, she did? She did because I told you guys my three-year-old, huh? Because my three-year-old just. That'd go. Just. It's just. Well, we talked about this.

I told you, she reminds me so much of my goddaughter. And my buddies is like, dude, we have to start. We don't have a choice. She's like, the thread of the wooden spoon. They never use it, but it's there. Well, she texted me. She's like, you know, I did it. She's like, I wasn't mad.

I made sure to show, I wasn't angry. I made it very, you know, calculated. And she's like, and it worked. And I told her, I said, look, I said, and I'll tell you what my daughter said, my three-year-old said. But I said, you know, I grew up in a spanking household. Okay. And I had younger siblings. And my sister and my brother, especially my brother, was just a terror.

And spanking works until it's not novel anymore. This is just true. At some point, kids don't care. They don't care anymore. And it's just not a novel thing. And the reason why I worked on my three-year-old, in my opinion, is because it's never happened before. So it kind of snapped her out of it.

I don't think it's a novel thing as much as an age thing. I think you get to a certain age when it doesn't hurt anymore. Then it's like you're kind of, it doesn't... I remember getting spanked and being able to turn around and just look at my mom. Yeah. Like, that's what it doesn't work. Up into that point, it fucking worked. And it was no longer novel after a year five of it, bro.

There's a difference between spanking and like, you're trying to, like, really and still, you know what I mean? And so anyway, I just don't think it'll work if she keeps, and I don't think she's going to do it anymore. I think the way Jordan Peterson explains it is how I've always kind of, it's a pattern interrupt, right? And so if you have a daughter or a child that is just, you know, fixated on mine or this or what,

and it's hard to interrupt that and you can't interrupt it with anything else. Like it interrupts that. And that's really what it's more about. She told Jessica after. Well, now knowing it's a threat. She told Jessica afterwards, she goes, Real. Mom, she goes, Mama, I don't want to get spanked again.

So Jessica's like, oh, no. She's like, why? She's like, I don't want to ruin my clothes. So she's like, what? She thought she was like, hurt. I hurt my feeling. You know what I don't want to ruin my clothes. She walks away.

Well, you'll have to keep us posted on how it unfolds because I know, I do know that that I've seen the difference, right? And I really do think it's kid dependent, right? I mean, I'm the guy who said I'm pro-spanking. I've never seen my kid. So it just doesn't, he doesn't call for it. Like I don't have, but I could totally understand if he was like that where I had to, I see my godson.

I see my goddaughter, you know, I hear you talking and I'm like, yeah, I could see where that could happen where it's just like they're just super disobedient and not listening that you shake him up a bit like that. And I think that like she did. You don't have to do it very, like that's the thing. It might be just that one time. Yeah. You never know.

You know what I mean? Like it's, I think it's just knowing that. it exists as like you get to a certain tipping point like of intensity and it's like a super defiance you know it's like and you say this and they're like oh yeah i remember i actually think the threat of physical uh like that physical kind of threat i think it becomes more important uh in particular for uh teenage boys and their dads that's a truth i think a teenage boy if he's really you know i've heard stories i've never you know i've heard stories of i've had friends with teenage kids where their sons are just like,

dude, what are you doing, bro? You disrespect your mom like that or you're using your physicality to impose yourself. And I could see how dad is going to have to be like, I'm the big dog in the house, let me show you. Let me grab you,

let me hold you down and show you. So I could see that, that value right there. But that's because you're dealing with a teenage boy, teenage boy, can cost or damage. Yeah, but I wonder if that's more or less likely to happen to the dad

that didn't set that set that groundwork earlier. But then it's like the elephant, right, that gets chained. And you put a steak. You know, I don't you mean? You know what I mean? Like, it's, it's, if I was to wait until they're a teenager to now, like, have a physical, like, then it would be, like, ugly.

That's what I'm saying. My point is that the dad who laid that foundation early, like, you don't test it. Yeah, no, I, I think, I think you definitely dad has to sometimes show that he's, he's going to get louder and show that he's strong, so not come out of nowhere. Yeah. I'm thinking of an extreme example. I mean, I'm not really arguing. Like, I had a friend of mine told me that.

He's like, you know, he's a very consistent father, loving dad, but also very consistent. And he's like, I never had to spank my kids. We were very consistent. He goes, I've had to raise my voice a few times. They know that I'm in charge. He goes, but my teenage son, he came home from a party, and he was so disrespectful to my wife. And I don't remember what he said. He called her something, like really bad.

And he goes, and I grabbed him and I pushed him up against the wall. Yeah. I said, you never talk to my wife that way. And he goes, in it? It definitely makes a big imprint. Yeah. Right there. Remember Scott Donald shared a really good story about that?

What did he do? I don't remember. Remember? And then he made his son. I don't know if it was him or he coached somebody up on this. I can't remember if it was him or he coached somebody. He told the kid he would take his mom to lunch. Yeah, that he needed to repair that relationship.

I love that. So did I. And that's like, yeah, shook him up big time like that. And it wasn't like a grounding, spanking, being physically. It was a, this is what you will go do. You know what I'm saying? There's damage and I have to go repair.

Yeah, yeah. That was, I thought that was really cool, you know, and put it on him to do that. And I think just that after a situation like that with his mother and I'm, because I can imagine too, as this kid, you're, that's a, you just got in a big argument or fight with your mom to have to take her out to dinner later on that, you know, that night or the next day. It's just like awkward, you know, but like that, but so, so much, uh, maturity is required in order to do that.

And so you see the value. In my house, it was my mom was the spanker. My dad rarely ever did anything like that. But he was very intimidating. He'd get loud. And he'd hit the table or something like that to cause, you know, show us his, he's upset. But one time, one time, I was a teenage boy and I called my mom stupid. And I didn't know he was around the corner.

And that's when he grabbed me. And he put me down on the ground and held me there. And I could feel his strength. And I remember being like, oh, I better not do that ever. I think I was like 14 years old feeling my britches, you know? I made an error. Yeah, yeah. That's what I mean, again, there's times of it.

I mean, it's such a controversial topic, right? Yeah. Because people feel so strongly about one way or the other. But I mean, I think it's really child dependent. It really is. You know what the data shows on that? The kids who are raised in a loving house with no discipline don't do very well. In a house with discipline with no love do the worst.

Yeah. And a house with both discipline. Discipline would be like structure, you know, structure, discipline, boundaries. And love do the best. So discipline, structure, love, the best. If it's just love, they don't do too good.

Yeah. If it's just discipline, this is when you raise cycle paths. Yes. And really bad kids. It's an authoritarian, tyrannical environment. Z-biotics makes a pre-alcohol drink. It's actually a genetically modified probiotics.

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Have a Z-Biotics. Enjoy yourself with your friends. Feel much better. Go to Zbiotics.com. That's Z-B-I-O-T-I-I-C-S-com forward-slash Mind Pump 2-6. Use the code Mind Pump 26, get 15% off. Back to the show. How much time and effort should be put into stretching before and after a workout?

What warmups and cool downs do you recommend? This is a really, really good question. And it's actually quite nuanced. So first off, priming is what you want to do before your workout. And what priming is attempting to do is to get you to move better with the exercises you're about to perform. So a good example is if I am about to bench press, but I find that my shoulders roll forward. Okay, so it's hard for me to keep my shoulders pinned down and back,

which would be the correct technique for bench press. And I just find that my shoulders want to roll forward. I want to kind of cave them, especially towards the end of my set. Then what I'm going to do is priming movements that help me activate and connect to the muscles that pull my shoulder blades down and back. Another good example is if I squat,

my knee wants to travel in, and it's hard for me to keep them, you know, really aligned with my feet, then I'm going to do some correctional exercise or priming to activate the muscles that stabilize that position so that when I squat, I'm in a better position. So that's the idea. Now, the reason why this is so nuanced is the more advanced you are,

and the better you are with your workouts, the less of this you require. Somebody who's really advanced can do a set of the exercise that we're about to do with lighter weight and do perfect priming. They can get in the groove pretty quickly. Very quickly. Like, they know what to feel.

They know what to activate. They know, like, I know my first set of bench press. Because I have, you know, one part of my body where I don't have terrible mobility is my shoulders. I can actually have pretty good shoulder mobility. So when I bench press, I could do a couple warm-up sets or maybe one. And I know I'm really focusing on that downward, you know, retraction of the scapula. I'm really focused. And I can do that with lightweight.

And boom, that's my priming session. I don't need to do anything else. Yeah, I would agree, except for I still prime. So, like, even though I can get into a bench press, know the technique of that, I still benefit when I do Ws before. I just, I feel it every time it's so different. And I feel so much safer and more confident to get after the weight. I mean, what about back exercises? Do you find yourself having like rows?

You don't have to roll. No, I can get right into it. If I go do a row, a lap pull down, seated row, I don't got to find a set of warm up. Yeah, anything pushing. So if I do shoulder press, I, I'm just a set of a row. I do bench press. If I squat, I've got a prime before. I don't have to.

I could go in and just do it. But I can feel a huge difference. In fact, you know, the other day, I squatted and I didn't prime. And I must have had to do three warm-up sets before I felt like I could really. And it's just like I could have just spent that same time prime me. I could have, because my thought process was like, I want to get into it. I'll just take my time light and I'll warm up a set or so. I actually found myself having to do three sets with rest periods.

in between just to get them. I was like, I could have sat down and primed for five minutes and actually got right into it. That's a good point too. Like you got to know yourself. Like for me, pushing, pulling, even deadlifting. Deadlifting, I'll warm up with the deadlift. If I'm squating, I'm priming. Oh, yeah.

Like I got a prime before I squat. And so everybody's a little bit different. Yeah. I mean, this is. Yeah. Well, I was going to say, too, there's different versions all apply. So like if I'm like more in a power phase, like for instance, or I'm doing something like explosive.

Very explosive with acceleration. I'm going to do a lot more dynamic warm-up. It's going to take a really long time, too. I'm going to allot like 15 minutes sometimes my warm up for that versus like, you know, if I'm just getting into a regular workout, like I'll do just basic priming movements, like some mobility, not too long. But then, too, if I'm trying to like really, you know, get some intensity, I'm going to, I'm going to do some isometrics and like hold these positions, like irradiate and, you know,

really try to recruit, then go to the bar, and I feel a major difference. I mean, shameless plug on our program here, Maps Prime, but this is one of... Prime will figure it out for you. This is why it's still to this day, one of the programs I'm most proud of that we created. Totally. This is so nuanced and individualized. Totally. And I'm such a strong believer in stretching with purpose.

The way we were taught in school as kids to stretch and real basic funding. actually can cause injury. Yeah, it's such a waste of time to do these silly, silly, you know, moves that we all, you know, we all did before we started, you know, started our workout out with that. Shoulder circle. Yeah, it just, just a bunch of bullshit. It really was.

And it's like, it really depends on the person, depends on the movement you're doing, depends on what you're, and this is what Prime is about it is it's about helping somebody do this themselves, take a test at home, and individualize what is ideally the stuff you should be doing a good priming session will make you stronger. Oh, yeah. You actually lift more weight. I feel like it's like a 10% increase. Yep.

Yeah. Um, we didn't address the cool downs, but the cool downs is something I like to do just to reinforce certain positions. I felt unstable. Yeah. Which I, I spent some time with actual static stretching. I tend, in foam rolling, I tend to actually bring more to the cool. That's when you would do that.

That's it. That's, uh, I think of cool downs of static stretching. Parasepathetic. Yeah. Yeah. Yeah. Yeah. Holding, holding poses and relaxing and trying to calm, calm down.

where it's the opposite when we're getting ready. We're trying to do something that's a little more like an active stretch. Next question is from Paul Godfrey, 83. What would you suggest for females program-wise after giving birth once they are cleared to work out again? What would that year look like? I've heard you say starter, but what would be the programs after that? Honestly, most women, now there's going to be some differences, depending on your current

fitness level or fitness level before pregnancy. Yeah, right before pregnancy. How easy the pregnancy was or hard it was, the delivery, was it a C-section or not? So there's a lot of variables here. But for most women, starter run once or twice is ideal. The second time around, you just add load. Now, some women are going to be like, that's too little, but you're going to make great progress with it.

Otherwise, it looks like starter, and then maps anabolic, and you start in pre-phase. You do three, four weeks of pre-phase, then you move into the rest of the the program. But the reason why I said starter twice through is because oftentimes, yeah, three months later, four months later, you're still not getting a great sleep. You're still dealing with some muscle connection issues. And so for many women, starter run twice in a row would be the way to go. Do you guys, you guys remember what I did with Katrina? Yeah, I think you did, you did, I know you did starter first? And then you know what I did after that? What was it? I did anabolic in reverse. Yeah, you did the higher reps. Yeah. And so the, the logic behind that of

why I did that. See, pre-phase would do something like that. So the idea was I, she had felt great after her starter. And she was ready to really get after it. And I was like, you know, you're doing great. Why don't we get an anabolic? I want to start you in phase three. The reason why I want to start in phase three was because the higher reps and keep her at a lower weight.

So she's not, she put her at a lower risk. Yeah. Right. And that way, another two more months before she, now she's five months heading into the six month post-pregnancy. and really feeling good. And it had been training weights for almost six months now. Now we're finally like loading the bar

and getting after it. Now granted, remember, she went into pregnancy in really good shape and strong, training the whole way through. And so that's the recommendation.

To your point, you know, I could see a client running cycling starter for almost a year. Yep. Depending on how post-pregnant and depending on how fit they went into pregnancy.

Yep. So it really is dependent on the feedback from my client. You can't really go wrong. Just continue. Because you could cycle starter, and I guarantee the first two times you do it, you'll be progressing weight. So it's not going to plateau. No, you'll be getting stronger.

Yeah, you can run starter two or three times and keep just progressing that if you're feeling good. And you want to, and you're more concerned about, you know, I don't want to push it too fast. That's the recommendation. If you're the other person who's like, I'm ready to go early, which was Katrina. Katrina was ready to go right back into aesthetic like after four weeks. And I'm like, whoa, whoa, whoa, we're going to run starter. And I made her go through starter all the way. And then I also made her go reverse on anabolic.

And then she was great. So it really depends on the person. Next question is from Janie Ewell. What is the best way to bulletproof your knees? I had ACL surgery two years ago and they still aren't the same. I squat and deadlift heavy. So besides those exercises, what would help with knee pain? This has less to do with your ankles.

Hips and ankles. So this has less to do with your knees. Your knees are fully healed. It has more to do with your ankle, strength, and mobility, and your hip strength and mobility. So when you look at the joints, so the knee basically flexes and extends. It really doesn't rotate. It doesn't bend laterally.

It doesn't hyper extend. It flexes and extends. The ankle has rotation, and it bends last. It flexes. It extends. The foot itself has got some movement. The hips are also very mobile. So the knee, whatever the hips and ankles can't do, the ligaments of the knee try to keep everything in place. So what usually this looks like is lateral strength in the hips, external internal rotation of the hips, and then ankle strength of mobility and foot strength. And if you work on those, the knees are going to feel amazing. Yeah. But this is not a knee thing. Well, and also, too, like unilateral work and definitely lateral and different planes of motion to address for strengthening as opposed to just these kind of fixed positions. Obviously, you want to build up overall strength and foundation, but just to reinforce that, so it's tracking well. So the thing is, we want the needs to be balanced, so everything is tracking well so it can hinge properly.

Yeah, you know, map symmetry would be just a kind of nice catch-all program for this person. For sure. And that should help a cycle of that make you feel a lot better. Next question is from Matt Fit Realtor. How can I become one of your personal trainers? Yeah. Well, I'll tell you, we'll start talking about what it takes to be a process. There's a process.

Now, experience is great. Education is great, but we're looking for character. And we're not necessarily looking to hire trainers. We're looking to make trainers. Working here, this is a big deal for us. because we were trainers for years. And we didn't start offering coaching and personal training up until less than two years ago. So consider mind pump's been on air for 11 years.

We've been at the top in terms of fitness podcasts for almost that entire time. Personal training and coaching was always a business we can go into. But we waited, waited, waited, waited, waited because it's like, look, if we're going to do this, we have to offer the best because these people represent, these trainers represent us and we were trainers. And so now we have the time and energy. We have people on staff. We have a great fitness manager that trains and develops our trainers. And I'll tell you what, the training that these trainers go through, I'm so jealous.

Like the stuff that I see them get to learn and what they get to do and train just on the job is incredible. It's like an incubator here. But to work here, typically what it looks like is you apply, you get an interview, and then you get to intern. And the intern process is your trial. and then we see if it's a good fit to work here. Yeah, mindpumpjobs.com and you'll end up most likely interviewing with Kyle and Katrina. And then if you make it past that, then you get your intern internship here. I'll tell you this, if you apply and you don't have our course, not saying we won't hire you,

but that's kind of a knock. If you're like, I want to work here so bad, I'll do anything. But you haven't been to the course. But you haven't gone through our course that we've, that's a national. recognized course. That also teaches our training philosophy. If you haven't done it all out there. If you haven't done that, that's like a, it's a knock.

What does it mean? We won't hire you, but it's definitely a knock if we look you up and we're like, oh, they don't have our course. Yeah, maybe start with that. That's right. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. Thank you for listening to Mind Pump.

If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discise. counted RGB Superbundle at Mind Pumpmedia.com. The RGB Superbundle includes MAPS Anabolic, Maps Performance, and Maps Aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers,

but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at Mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.