Mind Pump: Raw Fitness Truth - 2913: 5 Fitness Rules You're Breaking That Are Quietly Killing Your Progress

Episode Date: July 31, 2026

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Five fitness rules. There's five of them. You break them. You're going to kill your progress. You're not going to make good consistent progress. I promise you. And these are probably rules

you're not thinking about. We're going to get to them. right now, let's go. Dude, that sounded intense. I don't you make these rules up? I was like trying to be real intense. Kill your gains. Well, I was trying to sell it.

You know what I mean? I feel you. Here's the thing. When we talk about fitness rules, I think people think of things like lift weights, you know, do cardio, you know, make sure you eat less or whatever, which those are all very important.

But the rules that we're going to go over are what we have found in our experience is trainers and coaches. also what the data shows and supports that leads to the kind of success that people, if you really ask people, what kind of success do you want? What they'll say is when you really boil it down is, like, I would like to be able to do this for us for my life.

Like, I don't want to quit. I don't want to stop. Yes, I want to get in shape, but I'd love to stay in shape. I'd love to love being in shape. I'd love to love working out. I'd love to love eating right. I wish this wasn't such a challenge.

Like, what are the things I need to focus on? And so these are the five rules that help. with all of that. And I'll start with the first one, which is consistency is king. It's the core. It's more important than how good your workout is.

Was this inspired by the conversation we just had with Sandy? No. No, but that's, yeah, yeah, that's true. I feel like it's so aligns with what we just have. It's 100%. This is how we coach people. You know, and I think that,

because I, obviously I'm reading ahead, so I get to see your five rules that you have in play. And it's a lot of what we really were kind of communicating to somebody who's been like a lifelong person who works out and has really had some major setbacks in her life and kind of getting her back on it. And it's like even with the veteran person who's lifted forever, these rules are still, I think, the core and the foundation. And I think this is such a, and they're, they're not what you would think, right? That's right.

You said, they're not the stuff that you think you hear from like the fitness influencer, some really basic rules. And for the longest time on the podcast, you've communicated it well that, you know, a subpar program done consistently is better than the best program done inconsistently. That's right. And the challenge with this is especially if you're, if you start to look at the fitness studies, is you'll look at studies and the studies will in some ways, not always, because there's so much context, right, and there's so much, such a big difference between people and the context of their lives. So the studies aren't perfect. However, studies can often point to superior ways of working out.

Like this former cardio versus that former cardio, this weight of strength train versus that way to strength train, the combination of the two, how long should your workouts be, how intense should they be, how many sets should you do, what you should focus on, what are the best exercises?

And so we look at these studies that are 16 weeks long, 12 weeks long, and we go, this is superior, this is the best way to get what I want. So that's what I'm going to do. but what we forget is that consistency beats all of that. Because if you look at somebody who's really fit and who's figured it out, right?

Somebody who doesn't stop, right? Somebody who doesn't get in shape and then get out of shape. This is a person who, like, you're like, this is their lifestyle, man. They've been doing it for a long time. What am I going to keep doing the longest? They're consistent. Yeah.

That's what matters the most. That is it 100%. And so I don't care. It's important. I don't want to say I don't care. But it doesn't matter as much on what the best workout is or the best routine is, what's more important is, are you just consistent with what you do? And what kind of goes along with this is sometimes you just do something.

Sometimes you're like, look, Monday, Wednesday, and Friday are my days to spend, you know, 45 minutes to exercise. Oh, man, I am tired today. I really don't feel like it. So I'm not going to do my normal workout, but I'm going to go to the gym and do one exercise. Or I'm going to walk. I'm going to do something to stay consistent. that attitude leads to tremendous consistent progress over time. Now, do you think this is more or less people don't know that this is the number one factor

or one of the number one factors? Or do you think just people really struggle with being consistent? Both. I think part of it is they struggle with consistency. And then the other part of it is they choose what they believe to be the fastest way to get where they want without considering, is this something I can maintain? You know, when you look at the data, I think urgency really convolutes their progress.

It'll take them towards information that they think is the most optimal thing and it's outside of their normal habits. And so therefore it's hard to be consistent even more so with that. 100%. Yeah, you both saying that makes me think that it kind of divides this up into, obviously there's all kinds of subgroups, but two major groups of people that are like fanatic. who are choosing the wrong pathways to try and be consistent with, to your point. And then to your point, like, people that just struggle purely with, like, they can't string

two days together of doing something good for themselves. Like, I would say that people tend to fall in one of those two buckets. Either you're the person I have to motivate to just put a few days. And I think that that conversation sounds different. And then the other people that are like, they're consistently doing something. Is this consistently doing the wrong thing? Well, that's the second rule. The second rule is for those people.

So the first rule really applies to people just have a trouble doing this consistently, you know, week and week out, month and month out, year after year. The second rule is the one that the fitness fanatics really mess up over, which is the 80-20 rule. Now, I've heard this applied many different ways, but you can also apply this with your workouts. And this is how it breaks down. 80% of the time, the intensity of your workouts is moderate.

20% of time it's high. Fitness fanatics flip this. They go 80% of the time hard, and when they're forced because of injury or burnout or they're just fried, then they go down and 20% of time, they just try to get back to when I can do the super hard workouts. If you really look at your whole year, moderate intensity is how you spend most of the time working out. And then there are those periods of time, which is the 20% of time, give or take, where you sprint. By the way, the highest level athletes train like this. So I think it's important to point out the most just. genetically gifted people with the best nutritionists and trainers and coaches where

get paid to do this for a living, have an in-season and off-season. They also train where they're in-season. It's redlining off-season. It is time to recover. A lot of fitness fanatics are like, I'm red-lighting until I'm forced to slow down, which will crush any kind of progress. Most of time, most of time, you're in there and you're training with a moderate intensity. You're working out, but it's moderate.

And then you go to those short periods of time, you know, three weeks at a time or whatever, like, I'm getting after it. If you approach your training this way, your progress will skyrocket. It's so hard to communicate this to the person, though, that's right in the thick right now of their three-month or six-month run of, like, killing it. Yep. Like, this resonates with the fitness person who would consider themselves a fitness person that's burnt out right now or falling off the wagon or trying to get back in the swing of things. I think this resonates. And it's like, ah, I'm guilty of that.

I tend to do that. but someone listening right now who's on a six month been killing it, you know, and pushing the intensity of everything is like, yeah, I'm not that person. This isn't like I train that way. I love it. I've been,

I haven't missed a day in six months. And like, and it's hard to get this point across to that person. Like what do you say to that person right now who's on that role who thinks this message isn't for them? I mean, we'll try to logic it, but I totally identify with that.

person. But I'll try to logic. Maybe I'll try to sell it, which is when you're burnt out, it takes a lot more to get your body back to where it needs to be than if you avoid getting burnt out in the first place. Okay. So if you schedule and are smart about when you work out hard and when you coast, you won't get burnt out. When you finally get burnt out, it can take a long time to get to the point where you can get back after it. It could take a while to dig yourself out of that hole. You know, when I, when people call in who are fitness fanatics who are burnt out, sometimes it takes months.

Sometimes it's months of scaling things down, letting your body heal, because you've been doing this for two years before we can start to slowly scale things back up. But you can avoid that completely if you do this the right way and you're smart about it. By the way, injury is a big part, plays a big role in that. Oftentimes people like what you're saying, Adam, they don't slow down until they get hurt. Right. And then it's like, you got to heal.

you got a rehab. And then they'll jump the gun on the healing process. And it's like, yeah, it's kind of a vicious cycle. Because the mentality is really what you need to address. Totally. It's like it's a discipline in itself to be able to not go with your urges to just, you know, go super intense, like, you know, moderate. And then every now and then infrequently, we'll ramp it up.

I mean, shit, I'm 40-something years old. And I feel like I barely do, like, I mean, really? No, I, you know. It's a battle. In 45, I think back, maybe the last three to five years, like really starting to piece this together. Like, and again, a lot of that is because I'm forced, you know, because we keep getting injured and doing so like that. And it's like as much as I communicate this to clients and people, I know how hard it can be. Because it feels good to go intense, especially when you're in a rhythm and you're strong.

This, it's so hard. Again, just to empathize with people. I'm learning this or relearning this, I should say. In Jiu-Jitsu. So I started getting this with exercise, which it only took me 30-something years to figure out for myself. But in Jiu-Jitsu, you know, I'm going, and I'm only going twice a week. But I'm getting all these areas of stiffness and soreness. And I'm like, oh, kids, my body's not used to moving that way.

And so I had to take a day or two off. And I talked to the coach, who's a friend of mine. And he's like, bro, I watch you roll with other guys. He goes, you're trying to win. He goes, you need to just go. He goes, let them beat you go. go super easy and I'm thinking about it. And in my head, I'm like, I'm not going all out,

but I'm going too hard still. He's totally right. Like, if I'm going to learn these techniques, I just got to practice that technique and not get so fatigued to where I'm relying on those different things. And so I'm having to relearn this even with Brazilian jihitsu because here's what happens. I start to hurt.

I have to take days off anyway. Yeah. So I'm not getting there any faster. I'm getting there slower. I'm getting there slower because I'm not, you know, considering it's 80-20. That's interesting that happened to you, considering that I felt like you went in with the right mindset

an attitude even. I went in. It showed you how difficult it is because I feel like, before you even started, you looked at it and you're like, I'm going to go in, I'm going to go.

I still overshot. Still overshot. Oh, wow. Yes. What was the trigger that either made him, did you go reach to him or did he say something? No, I told him. I talked to him.

I said, I might have to take a couple days off. I've got the soreness of my elbows. I said, you know, I'm trying to go easy. And he's telling him, he's like, I'm watching you go,

dude. He goes, you're trying to win. And if I'm being really honest with myself, I'm not like going crazy all out. Yeah, but there's a part of your ego that's going like, I want to be able to go 50% and still win. It's not even, I'm just going too hard. Right, right.

Bottom line. Bottom line is I'm going too hard right now. And I got to go way competitive settings. 100%. Yeah, that's a tough one to just turn that off, you know. Very tough. Well, that's why, this is why, I mean, this is, to your point, like, I struggle with the, and I've talked in the podcast forever about wanting to get back

into basketball. Like, I have, I can't, I don't know how to just go slow. and easy. Because you're playing. Especially a game like that. That's at such a jihisio, I'm sure has similarities. Well, you're fighting someone,

yeah. So you're, it's at a speed that's tough to like, you know, you almost have to submit to losing, which that's, you know. 100%. Like, I can't imagine getting on the core and be like, I'm going to go out loose today.

I can do that. I can do that. Well, here's the deal. I can do that with lifting. I can go to the gym and be like, I know I can lift three plates, but I'm only going to do one. Yeah.

I'm going to go through. And I don't care anymore what people think, you know, Now, first 20-something years of my lifting career, I definitely care. But this is a totally different endeavor. And so it's like I got to relearn that. I got to relearn that thing. But luckily, I'm learning it quickly.

It's only been a few weeks, I think, I hope. I learn. I let you win. Yeah. Just make sure I say that. Hey, look, I'm just going to lose a bunch of times. I'm trying to go easy. I hope it felt good for you.

All right. So here's the next rule. Don't forget to play. Somewhere, somewhere, or, or, along the lines or throughout this time of fitness, we started to equate it with work. Maybe it's called working out. But, you know, when you look at kids,

especially kids that go outside a lot. This is starting to become less and less true, but especially when we were kids. Kids were generally fit. Every kid was generally fit. Why? They played. Nobody worked out.

I don't know any kids that worked out when I was on elementary school. We were just playing all the time. And we, as adults, I think we think working out has to feel like work. or we can't play, which is crazy. When I think back to the members I used to have in my gyms that were some of the most consistent members,

I definitely had some gym rats in there, but there were a lot of people that were just, they played, you know, well until their 50s, 60s and 70s, they surfed, they salsa danced, they line danced, you know, they played Ultimate Frisbee, pickleball. Don't forget to play. Playing is a great way to work. It's actually the best way to be active

because it's super fun. You lose track of time. It's enjoyable. And it feeds so much more than just physical fitness. Do you know the best example of this that comes to mind from me whenever we talk about this?

Who and what it is? It's Paul Check. Oh, yeah. And I think of Paul because of this for a couple of reasons. Good example. One is what you just said, I find can be easy for some people.

I love jihitsu. I love basketball. Like you have sports or you're an outdoorsy person. So you like kayaking. You like snowboarding. you let and so those people that like oh yeah i should do more of that i know i love that but maybe you're not into all those things and you're not a big sports person uh i like and i don't i i'd assume paul because he doesn't strike me as a guy who sits and watches basketball or football or anything

like that but he finds ways to play within his yeah his his movement right like he's stacking stacking rocks remember when he had the video where he was painting between sets inside like and doing just no rhyme or reason why this movement and that movement but he's not programming in the most efficient way to maximize muscle gain. He's like, I'm going to come in and do these movements while I break it up with painting over the next hour. And I just think he's done,

I mean, look how strong, healthy, and fit that man is and the way he's trained for so many years. He's found a beautiful way to integrate play into his training. And it doesn't necessarily, because I think, again, play comes to people of the mind right away. We think playing sports. And it's very easy for the person who has,

hobbies like that to for that to register. No, you're right. I think what happens when we think, okay, cool, I want to work out and I want to play. So it has to be a form of playing that's super strenuous and hard. That's not what I'm saying. I mean, I had clients who we would have these conversations who would tell me things like, you know, I like gardening. Oh, go do all your gardening.

That was their play. And what did it do? They were outside. They were outside for hours, squatting and digging and gardening their front and backyard. And for them, that was activity. It could be walking. It could be hiking. A trampoline.

Great example. Yeah. Like, go have fun and go play in whatever ways you like to play where you're active. If you find something you like to do genuinely, that involves moving a little bit, the benefits are tremendous. And the consistency is kind of built in, which is pretty cool. Next, walking is so underrated. It's the most underrated form of activity.

I was guilty for years. or trainer. We all were. At downplaying walking. Walking is wonderful. It's amazing. It's low risk. Moves the body.

Improves digestion. If you do it after you eat, improves insulin sensitivity. You don't need to change you to work out clothes. I don't need any workout equipment. I just go for a walk. And if you walk throughout the day,

you know, 10 minutes after breakfast, lunch, and you know, it's a 30-minute walk every single day. It's a phenomenal way to improve just general activity. In fact,

this is the number one way I recommend people improve their general activities to look. We communicate this a lot I think on the podcast and have been for years now. There's something I thought about just recently that I think is another thing that it really helps out with

that I don't think I consider as much and you might, you have the study to back and support it up. What is the statistics on processed food eating and bad food choices and boredom? Oh, I don't know. I know there's definitely a connection there. connection.

And walking is such a low barrier for entry, right? Just to go take a walk. And so if you just discipline yourself, anytime you're bored, go for a walk. Yeah, go for a walk. How much that creates that space between. And it's a great behavior to build. Right?

It's so healthy, good for you. And it's just like, how many times did you just go snack because you were bored and you turn on the TV and said, if you could, and I'm not asking you to go squat a bunch of weight or go to the gym, but it's like you feel that boredom kicking. You know what? let's go for a stroll. And if you could just discipline yourself to do that,

like how much that helps out. Dude, yeah, anytime you're even in a rut with like your thought process or like you're at work and you're like stuck on this like problem or issue or like I swear like walking is such a magical thing for that and like just for, you know, sparking some kind of different idea or different perspective. Like it's,

it's amazing what that does even for creativity. I've even opened that. So you've heard me talk many times about giving yourself. permission to only do one exercise at the gym and stuff. There's times where I'm going to go and walk. And then that sparks the workout and stuff like that. So it's, you'll look at it different. Yes.

Because sometimes I when, especially when we drive or sit in a commute or something like that, or we've been sitting here all day long, sometimes I know like today's my training. I'm like, I'm just not. And it's like, I just need to move my body. And like, and then that will change my mindset. But I don't tell myself, I have to go work. I go, you know, I'm just go for a walk. Totally.

That's so easy. And then I'm walking 10, 15 minutes later. I'm like, oh, okay. Now blood's moving a little bit. I now go get a set in and then a set turn. It's like, I can't tell you how many times giving myself that permission of, oh, I'm just going to, I know I need a workout today, but I don't feel like it. I'm just going to go for a walk. Walking promotes the doing one more thing.

The one more thing promotes a workout. It's like, dude, that's unlocked. 100%. I had a client once. I just remembered this where we were trying to increase your activity. And it was the silliest thing, but it worked so well. This is back when we had body bugs, and that would track steps also. And all I did was I told her, because it was hard for her to get any additional activity going for a walk outside.

She was like, whatever. I said, hey, you live in a two-story house. She said, yeah. I said, okay, every time you go to the bathroom, only use the upstairs bathroom. Let's just do that and see what happens. Her steps went up significantly because it was just a stupid rule. Anytime she had to go pee, she'd walk all the way up the stairs, all the way up to her bedroom, use that bathroom, come back down. and her steps went up throughout the day

just from doing that silly thing. That's funny. Last rule, there's only really two diet rules that most people need to follow if they're going to follow any rules with diet. And these two things, if you follow both of them, most people, okay? Most people listening,

your body weight, your body fat percentage will fall into a relatively healthy body fat percentage. Just by following two diet rules. Here's rule number one. Avoid heavily processed foods. Here's rule number two. Hit your target body weight and grams of protein from whole natural foods, eat it first. That's it.

If people just did those two things consistently, that's it. They did nothing else. They didn't track. They weren't trying to cut. They're not trying to bulk. They're not trying to do anything else. They just, I only eat whole natural foods, and I hit my target body weight and grams of protein, and that's the thing I eat first.

People would get great, nice, consistent results. They wouldn't feel like they're dieting. They wouldn't feel like they're starving themselves. They'd feel good, and it would blow them away. Would feel automatic. Yes. I think saying most people is underselling it. Yeah.

I've never met somebody who's done those two things. They're not seen incredible, incredible results. I'm sure there's somebody out there. I have, you know what? There's some crazy. That person's lying. They're lying. They didn't do it for long enough.

That's how confident I feel in these two rules that anybody who has just done those two things consistently, back to the first rule of all these rules, like, yeah, the person who says, I tried it and they did it for five days. You know what I'm saying? And it's like, yeah, no, somebody who has. consistently done this, eating whole foods, hit their protein intake every single day. I have never had somebody come back and go like, neither of my shit, huge change. Huge change in my body composition.

Notice the difference in my strength. All things. All things improved just by falling those two worlds. The shortest diet book in the world. It is. Right there. The body already knows what to do with that. The hardest part is the first one, you know, to the point of even the working out part,

the consistency is just can you be consistent with. doing that. And that should be the main thing you focus on. Instead of over-complicating it with all the latest, greatest diet tips and hacks and things, it's just like be consistent with those things. All right. Speaking of food, so I went on Butcher Box's website to change my box, Doug. And you can go in there and change your order.

And I tried to order more of the gluten-free nuggets because they're ridiculous. Yeah. And I can't. And then I hear from Adam that he has nine. He gets nine bad. I feel like I've gotten. The most of it was like four. Is it because you did that that I can't get anymore?

No, no, no, no. Are they limiting? No. You've been blocking on the nuggets. So we always try and we can't. And so there's certain times where they're running certain deals where certain things are more available. And so I think we typically can only get two, two, maybe four. I think the four is the most.

And Katrina will always, you know, she's normally downstairs on a computer and when she's messing with our order for our changing things. And she'll normally ask me like, hey, is there anything different you want from butcher bots this month? And normally it's, no, it's fine. like that. And then she yelled at me today, or just a couple days ago, that, hey, we can order more nuggets right now. And I'm like, okay. Match it out. Yeah. What's the most we can? And she goes, well, here's the for our, the, the, the, the package that we have price-wise

that I could get up to nine without increasing my price package. So at first I was like, get 12. We can go, well, that's going to add a little more cost. I'm like, well, what's the most I could get without adding more cost? And she's like, nine. Nine. Nine. It's so good, dude.

We eat it like crazy. So my, the box I get is we get there. We get the, for sure. Because they're so, they're so. They're so easy. The macros are good. My kids love them. Super easy.

Yeah. Like throw them in the oven. Yeah, 13 minutes later. Kids love them. And then I get tons of ground beef from them. The grass-fed ground beef. I get tons of it because it's the easiest slash best-tasting slash most convenient meal prep thing ever is rice, ground beef. I have salsa ready in the fridge.

I have like, you know, avocado or guacamole in the fridge. Boom, done. and I have all these meals ready to go. Super easy. Rice, ground beef, salsa, done. That was actually Jackie who said that. I should give her credit. She said anchor meals.

I like that. I don't know where she, who she got that from or who she said, but I posted, I've been posting, I told you, almost every week. Those burrito bowls are just, I post what I'm eating or cooking,

which is the same thing, what you just said. It's literally, it's three butcher box pounds of ground beef. You cook them up? Yeah, I put everything on it. I put three pans. going. I've got mushrooms, onions, and beef. And then rice is in the, in the, in the, uh, in the, uh, in the, uh, rice cooker or in the, whatever rice, rice cooker or whatever. And, uh, that's what I, that. And then she's, she messaged me because after, and she's like, oh, yeah, add it again with your anchor mill. I was like, oh, that's a, that's a really good, that's your go-to base, like, yeah, that's a foundation. And why I like that so much is because of the, the, the tip that I always give with breakfast and so of that. You can turn it into, like a anything. Yeah, you throw some eggs on top of that. Yeah. Yeah, and some cheese.

And it's like, now I've got like this breakfast egg cheese thing going on. Yeah, so it goes good with lunch, dinner or breakfast. Easy to digest. Yes. Goes down so easy. It's high protein. Yeah. It's like great for reverse dieting, building, cutting, whatever.

Because it's ground beef. I don't got to cut it with like my plastic utensils the next day. It's like a consumer. Yeah. No, it's. It's the best. Yeah. All right.

I got to tell you guys something crazy. Okay. Doug, look up The Odyssey, the movie The Odyssey. And look up the Rotten Tomatoes. Did you watch it? Well, hold on. I'm going to tell you guys something that I just read about this movie. And I did go to the movie theater to watch this movie.

I've heard mixed reviews, so this will be interesting. We'll just look at the audience. Look at the Rotten Tomatoes review. So Rotten Tomatoes, what does Rotten Tomatoes say? Audience. Whoa. So, yeah, it's 94-97. That is so high.

Fake. It's fake. So somebody went in and hacked Rotten Tomatoes because so many people are like this movie sucked. Yeah. Somebody went and hacked it. That is fake. They were not putting in negative reviews.

It's fake. Are you, okay, wait, is it? Are you being speculative right now? No. Look up, look up. The Odyssey Rotten Tomatoes is fake or was hacked. Look at that. Or hacked.

The actual audience review is closer to 50%. Yeah, so I've had a couple people watch it, and they were like, meh. Yeah. Sucked. Yeah. I haven't heard sucked. I heard meh. No, here we go.

The online controversy. Not true. Okay. Users on platforms like Reddit, discovered that only out of 886 active users who navigated to the site independently, only 56% left a positive review. I mean, there are other...

By the way, that's really... So only have... That's just positive. So they're like negative 44% is... So there are other sites that give you audience reviews, and all of them are around 50%, 40%. Okay, so Rotten Tomatoes like, what's Wikipedia? You know how they talk about how Wikipedia can be fake? Matt Damon.

They just... Okay, so all of this is... Since you did watch it, was the... Sucked. Was the... Okay, yeah, okay, it's sucked. Boring.

Was the, uh... Okay. I heard it was, I heard it was... I heard it was... I heard, like, you have to watch it on IMAX soon if you want any sort of... First of all, I love movies like this.

I love... Yeah, I feel like you have a very low bar. Bro. You're telling me... So, like, I definitely can't waste of my money now. You know what I'm saying? I love, I love, like, Greek or Roman epic stories. I thought for sure you like it.

Mythology. mythology. I'm a huge fan. Did they go? Like Cyclops? Come on. I'm an easy win. The extreme right was posting about how it went woke. Did it or no?

Was that a lot of just hard right? There were a couple of people that were casted where you could tell that they're trying hard to shoehorn certain things in there. Whatever. That can annoy me sometimes. Is it even that much screen time though? Not much. Yeah.

See, that's where it's like for me, I'm like, eh. As long as long as. the story's good, but... Yeah, I don't care about that as much. Sometimes I do, like, when they do it on purpose. Sure, yeah. You know, like, the story of Abraham Lincoln suddenly. The right made it sound like it was such a big deal.

And I, the more I dug into it before, I didn't see it, so I don't know. But I was like, wait a second, they didn't really make this character, that person. No, but they kind of did shoehorn a little bit. Helena Troy, you know, the soldier in the beginning. It's not a big deal, okay? I can tell... When it's a big deal, it does bother me, because it's like, oh, come on. You guys are really trying hard to make this something that it isn't.

That's not why I don't like it. I don't like it because it was boring. We went to the movies and I love movies like this. How long was it? It was like three hours. Bro, I'm an easy cell. Like there are certain categories of movies that I just like sci-fi. I'm an easy sell.

Like as long as it's not terrible. I totally think you have a low bar. Epic's like this. You're saying that is like, bro. Bro, we stayed for an hour. It was boring. Oh, you didn't even watch the whole thing? No.

Oh my God. I can't remember how that's, last time I walked out on a movie? It was boring. I know. Wow. What was the last movie you walked out on? I don't recall. It just wasn't.

I know I have. I just have eyes. I know I have, but it's been a long... It been a very long time. Very long time. It wasn't that it was terrible. It was so boring that I'm like, I can't sit through another two hours of this.

I mean, that's, bro, there's a lot to walk out of a movie. It does. Because you already, you know, you bought a ticket. It was boring. And it's fake. The reviews on Rotten Tomatoes,

fake. You look at other sites. You know, all kinds of comments. Everyone's like, oh, it turns at an hour and a half and it's sick. I missed it when I got, you know, that's funny because all the positive reviews were all these, like, streamer guys are like, yeah, influencer people that I've seen. It wasn't like, you know, your average person. Yeah, I don't know why they would do that or whatever.

I mean, I'm sure there's money involved. Yeah, they would want to, yeah, some kind of payment thing. I mean, the theater was relatively full, so a lot of people were like to do. Has that happened before? That's a 94-97 on Rotten Tomatoes is normally a banger. You're right. Like you can't. Because I saw that, because I saw the political controversy, which I'm already skeptical of.

I saw it and I'm like, is this real? Because, you know, how politics are. I didn't have high hopes for it. I'm still waiting on Dune. But then I saw this review on Ron Tomatoes. I'm like, oh, pro, 97% is going to be great. Yeah. It's going to be a great movie.

And I was in there and I'm like sitting there. I'm waiting for it to get enthralling. You know, it's funny. Okay, whoever, obviously this was like some sciopted freaking. Who knows? But what a backfire it will be. Because there's nothing, like, the best thing you could do to somebody is tell somebody a movie wasn't good.

And they get watching and they're like, yeah, it surprises them. But if you tell me it was the best movie ever, then I go watch it and it doesn't live up to that. Oh, I don't trust you. Yeah. Or the disappointment is like, I'm far more disappointed because I saw 94-97. Maybe if you saw 40, 30 and you took a chance, you were like, no, it wasn't bad. It wasn't that bad. It wasn't a terrible.

It wasn't terrible. It was just boring. Yeah, I didn't hear terrible. It was just really bad. I heard it was all right. Okay. I heard you got to go see it on IMAX if you're going to go see it. I heard that stuff from it

I didn't hear it terrible And I was very disappointed Because I was really looking forward to watching Like an epic Well I think that's a lot Why you feel that way If you told me it was a 9794 And Rotten Tomatoes

And I went and saw a movie And it did It didn't rock my world I would be pissed Because that's like Even with like cyclops Giants and like sirens Like they couldn't pull it off

I mean the cyclops It was cool Yeah It was all right But it wasn't that like It was just boring dude Yeah Jason and the Argonauts

was better Yes. That was a great movie. It still holds up. You never watch the original Jason of the Orgonauts? I don't know. I'd have to see. You have to show me that.

That's back when they used like freeze frame animation, like whatever it's called, Claymation or whatever. How far? Stop motion. It's a stop motion. It's pretty old. Like 80s, 90s, 2000s. When was it? 1963 is the original.

That's a good movie. Oh, yeah, it is. Yeah, the special effects are absolutely horrible. I mean, it's 19603. By today's standard. Have you seen it, Doug? I think I've seen clips of it, but I haven't seen the whole thing. I think I might have seen clips.

I definitely haven't seen it. I've never sat and watched the whole thing for sure. It was fun when I was a kid. You know it was a really good movie in that, right in that kind of genre was, um, Clash of Titans. So good. That was great. You guys remember Clash the Titans?

I don't know, but I feel like you're just giving it. You're proving my point right now. No. Which one? Never say, yeah. The 1988. You got to take it, listen, you got to take it. Read up on online.

You got to take it with the context. of the time. For 1981, it was phenomenal. Yeah, that's fair. You can't watch, you can't watch an 80s film and then, like, try and compare it to, like, that's fair. My kids make fun of all those now, and it's like, whatever, dude. It was sick back then. No, no, I'm with you. I'll get your back on that. I mean, it's not fair. It's not fair.

It's not fair. Because, yeah, they're going to watch it. It's, yeah, they're going to watch it. Yeah, it's 19801. Our cameras and our A. I was as good as it is today. Hey, have you watched, like, even movies from, you know, 20 years ago with CGI suck. in comparison.

Oh, yeah, yeah. Like even animated films, like the original toy story? The original toy story, you watch it now, you're like, whoa, this sucks. The animation sucks because they've gotten so much better.

I remember when... Avatar sucks now. One of the pirates of a Caribbean that when they really started ramping some of that stuff up and you could still... I could tell on a good TV like how fake the set was.

It's like, we're so past that. You know who had good that stands the test of time? really good special effects that even today if you watch it you're like wow that is really good what alien the original alien was sigourney weaver i can't remember you watch that today with the alien and it stands a test of time well because yeah that was all real props that's right yeah that's right because it's got the realness to its uh benefit even the original predator when they make him look invisible and he sees like it still stands a test of time phenomenal those are great i mean

The Predators never going to be bad. Don't give me any time, you know, like watching it. Have you seen that with your boys? Yeah. Oh. Multiple times. Do you like it? Yeah, they love it.

Yeah. We watch Commando. See, that's cool. They can watch something that old and still like, and still appreciate, like, how good it is. Yeah. I can't wait until I could do that with my, my father. Oh, dude. Yeah, it's the best.

Talk about 80s and stuff like that, 80s, 90s stuff. you off air where we were talking about the power wheel big will uh controversy oh power wheels when were those invented uh can you find out yeah because you made a comment like that when we were kids that was like the real flex but i'm like i don't think they came until we were after we were kids they were invented in the 80s i think 90s or later no i want to say i mean let's see i think 90s or later is how much want to bet it's 80s how much want to bet what do stop no the power wheel's brand name and line were officially launched 1984 yeah but what was a power wheel was it like 1984 In the 80s it was the one that you drove.

Let's look, let's look. I mean, that's a power makes it good. No, bro, that's not the one on the left. No, no, look at the Barbie one, dude. That's, that's 1980 something right there. Yeah. Yeah, dude. I remember having cousins with, with, that had power wheels.

That's like the original ones right there. If you had a power wheel in the 80s, you were the rich kid. Definitely. You know, everybody else was pushing with their feet. And here comes to Timmy. Yeah. With a real, I mean, I feel like, I feel like, I feel like, I feel like, I was already like a teenager

In 1994. Well, yeah, and you guys made crazy purchases, even though he didn't report. He's like, no, we had ponies. Yeah, I just feel like, yeah, I feel like you guys had jet skis. No, we didn't have any of that stuff. You had no electricity.

My friends had stuff like that. Because you always tell stories. I'm like, wait a minute, I thought you were poor. How did you guys afford that? You're like, that's my report. I have rich friends. We had a horse. You guys ever have a boat?

You know, it's funny, though. Okay. So it's crazy because I actually don't, I don't picture it like this as a kid. It just shows you how your perspective is so different. And I would love, if you ever, I mean, you got, you didn't live in a lot of different houses. So I lived in a lot of different houses growing up.

And so there's part of me that like wants to go, uh, back and like tour and walk through and feel what it feels as an adult walk through because it doesn't feel like it could have been that small. But that house, okay, that had the horses, okay, is out in Don Pedro. And I know that it costs 110 grand. Back then?

Yeah, back then. So this isn't that far back, though. It should be on three and a half acres. Yeah, yeah, yeah, yeah. And the house was a, it was a double wide trailer that somebody had built on, like non-permitted, added structure to a double wide trailer. Okay. That's what I lived in.

But in my head, I didn't think of it as a double wide trailer because they made it look like a house. But, I mean, it had a, you know, the bathroom and shower like a, like a trailer, like a trailer Oh, interesting. Oh, yeah, yeah. So I, but I can't, and the living room that was added on. So it did have this kind of big open living room, but that was like the added on part to the trailer. So if you can imagine like a double wide trailer and then this big square that they cut a hole in the side of the side. Yeah, that connected it, you know, and then carpeted it all.

And so, and I for many years lived in the, in the living room. That was your bedroom. That was my bedroom. Originally, my parents had put me outside on another attachment, which was like a single, bedroom that they had built attached, but it was detached. There was no, you had to go outside the house and walk into the, to come in. And I was so young, and we lived back in the country. And you hear noises behind my, my bedroom all the time.

I was too scared to sleep out there. So they put me in the, in the living room until I don't know what grade, third or fourth grade or whatever I was in. Oh, you're a little guy. Oh, yeah, yeah. Wow. Yeah, that's why. I don't, I don't, but, you know, if you ever been a double wide trailer, they're not big.

No. So in my head, though, it feels like it was a lot of space. Do you remember the first time when you were getting older going into an elementary school and realizing how small the chairs and desks were? Oh, yeah, yeah. I remember that in like seventh grade. Like I went into an elementary school classroom and I'm like, why is everything so small? And the teacher's like, this is how they've always. I'm like, what?

I don't remember them being. You go to pee in the urnacle and it's like this little tiny thing. I don't belong here. Would you go pick up any kids in school? You got to go to the bathroom. Yeah, I did that. When my kids were in school, and I was like, I can't go pee in there. I did the worst, like, some most scary things.

thing ever the other day. I forgot to tell you guys. No, what did you do? So my wife and got a membership to this gym with the kids that has an outdoor pool. Yeah. And it's so that the kids can learn how to swim over the summer. It's really nice. I don't want to say the gym name because I don't want to like people to know where to.

But anyway, it's a popular gym in this area. Really nice outdoor pool. And so I've been going with them and just paying a day fee here and there and hanging out. And it's great. They have like, you buy food there. They serve beer and wine. And it's a lot of fun. The kids love it.

It's great. Well, anyway, the first time I was there, they have two, like, outdoor bathrooms. Okay. And I just walked in one of the bathrooms. I didn't even pay attention. And I'm looking, you guys, this is like one of the worst things. I look on the wall because it's because kids that go in there too, right? And there's all these, like, backpacks lined up against the wall,

I guess from one of the swim classes. And they're like, they're all pink. They're like, my little pony, princess. And I'm sitting in there for like three seconds. I'm like, what? Then I look and I'm like, there's no urinals. And I'm instantly like, oh, crap. And I walk out.

I was in the girl's bathroom. Oh, God, dude. Anyway, my wife was at the- It's happened to me before. Bro. It's like so embarrassing to happen. Now that he's an embarrassing, but so my wife was at the, she was at the place where you order food.

And when I walked in, she didn't know I walked in, but the girl at the front goes, that man just walked into the girl. Oh, God, no. Somebody saw you. Yeah. And my wife turned around because she's like, who went in the girl's faster. Then you walk out. And I walk out.

What creep is going? And I walk right out. Oh, damn. And then she turned on and goes, that's my husband. I think he made a mistake. Because you see me right away walking the other one. Yeah. Cover my head.

Oh, my God. Oh, my God. Oh, boy, dude. Isn't that funny? That's happened to me. Well, because if I saw a guy go in there. No, no, totally. I'd be instantly like, we're going to fight.

That's probably happened to me twice in my life. And I can recall the feeling both times of, like, walking in and going, oh, my God, I'm in the wrong one. No. No. Especially because there's, like, kids stuff in there. Like if a dad saw me Oh man

You get you catch it a punch As soon as you are Well I was only in there For probably total of four seconds Yeah Oh no of course You recognize pretty quick I looked

I looked and it hit me Oh crap Get out Oh that sucks It's normally a lot cleaner Smells different You know saying There's a lot of signals

Like as soon as you get in there I'm in the wrong place St. God there was like a mom in there With her kid Carvings all over the Yeah Dolls What it's scared to hell

Oh my God That's so great Justin, I want to ask you because you've been used, you use the pain super patch because you've had shoulder pain. Yeah, I've been. I love it, dude. Yeah, dealing with it. And it does make a difference for me, especially to, you know, work on my mobility and at least go through the movements. It's so weird.

It helps, dude. It's it is weird because. It's witchcraft, dude. No, don't say that. It's witchcraft. I've decided. It doesn't make you call it whatever you want. Yeah, it has a weird effect, man, because it's just like you just put a little sticker on there.

And it's like. So the studies. So just, if people aren't familiar, because we had the CEO on the show. And initially they wanted to work with us. And when they sent them to me, it's called Super Patch. And I thought, oh, this must be transdermal medicine or transdermal supplement because the patch. And it's like, no medicine, no nothing. Like there's chemicals or something.

So I'm like, oh, cool, it's placebo effect. They're selling a placebo effect. This is fake. Exactly. And so I didn't do anything with it. Turned them down. And then the CEO was really persistent. And he's like, send the studies.

Have them look at the studies. I'm like, they're studies. Let me see these studies. Yeah. And they're, I mean, they're legit, peer-reviewed studies. And there's, like, there's well over a dozen of these studies. The pain ones were crazy. Yeah.

The pain patch is as effective as taking an inshead. So, wow. And so then we, I went into, I saw the studies. So I'm like, wait a minute. This is crazy. These are placebo-controlled. They're, they're, they're, these are gold standard studies. There's several of them.

It's showing a real effect. Okay. How is this positive? possibly work. It's called haptic technology for people who aren't from it. It's a new area of research and the ridges on the patch communicate through the skin and the brain changes and perceives pain differently. And it works and it's really weird. It's really weird. Because whenever I'm in pain, like it's, I'm just trying to push it away and then I just notice like how I'm interacting with people. Yeah. Like my attitude and like, you know, my overall,

like how I'm presenting myself. And it's like, you know, Before that, I'm just trying to, you know, tough my way through it. And when I had the patch on, it was like, I was still like, you know, it's there, but it just takes it down. And you're just like, it doles it out. So it's not so strong. And it's like distracting me. It's my favorite when we have. I mean, we've been doing this for a long time.

So it's like. Get your mind blown. Yeah. It just, there's not a lot of things like that in our space that like, uh, you know, I imagine all of us are this for our families and friends. like, you know, they're talking about the, and you're like, you instantly like, stop. It's a fad, overrated. You like, tell, like, so we're that person for probably everybody that we know. So it's rare that when something like that hits you that you're like, you're our first reaction is like stop, bullshit.

And then it's like, oh, wow, really, that's kind of crazy. I mean, I think of that was with Super Patch, uh, red light therapy. Yeah, Red Light. It was like that. Element was like that. element would like that? What else has been like that? In our, since we've been doing this, what else have we been changed our tune on or was like super surprised by a product, a brand?

I think those are the main ones. Modality, anything. Maybe the amino acids on some level. Yeah, when you show me the data. Oh, that's a good point. The EA. Yeah, yeah. Yeah, when you show me data, that's, then I, when I'm in disbelief, but then I see studies,

then I'm like, okay, I'm going to open because obviously this study shows that there's something. Yeah, there was a lot of research that went into it. Yeah, so let me see. The sleep one is the one I use the most. consistently. I get better sleep with it. I used that thing every single night. I used the pain one the most. She'll use that. Yeah. Dude.

Sleep deprived. Speaking about things that are like that blow your mind. So my wife did something that has completely, and this is wild, it has complete, almost completely eradicated her migraines and she would commonly get a headache every morning. Really? Now, this is a big deal because my wife has been dealing with migraines since she, before she could talk. So when she was, I remember she was doing like green light. therapy and all that. It's been a thing for her since she was a child. So when she was like two,

she would, her parents couldn't figure out what's going on. She would cry, be in pain. They thought something was wrong. They did all this imaging. Couldn't figure it. Anyways, as she got older, they realized that she gets migraines.

It runs in her family. Her dad gets them. And it was, it's more often than not, my wife would wake up with some kind of a headache, almost mornings. And then it would kind of go away

throughout the day with coffee and movement. And then I would say she would get really bad, migraines maybe once a month, and they're really bad. They're debilitating. And she's never had any blood pressure, like spikes? She's got low blood pressure on average. So I thought it was something to do with her CNS.

She's had all the scans, all the imaging. She's done everything. So she's just like, you know, inseds or she'll take whatever or pain killer or whatever. Anyway, she was reading that taking magnesium glycinate at night and vitamin B6, in the morning, a lot of people get, it works. So she tried it a couple times. And she tried it when she was starting to get a headache and didn't work, so she discarded it. But then she read more and she's like, oh, I think I need to do this for a while before it starts to work.

So she, and this is like super cheap, you guys, magnesium glycinate, B6, it's like cheap. It's like 10 bucks. She's been doing this consistently for the last five weeks, about three, you know, six weeks, I would say. Three weeks in, no more headaches. That's it, gone. Sick. Done. Never happened in her whole life where it's gone.

It'll be wild if it stays like that for her. It's going to. It's that's what it was. Maybe you can look it up. You could look it up and see that for some people, this makes that difference. Oh my God. Imagine what it unlock and what, like, are you kidding me? It's life changing.

Yeah. Every single morning she'd wake up with some kind of like mild. That's crazy. I mean, I only asked about the blood pressure because that was my issue. You had high blood pressure. And it gave me migraines and crazy headaches. Yeah, in the morning. But yeah, that's.

That's rad. She could find that. I know. It's so cool. So cool. That's super life. Speaking of health stuff, Adam, I was going to ask you, I know you were, you had like joint pain and you were trying a few things to see. Yeah.

I've been, I haven't talked about it on the podcast, but I'm actually on week four. So about a month in of, I don't know if you, if the appropriate dosage is calling it microdosing or not, but I'm taking a very small dose of, uh, Treseptide. Mm-hmm. One of the things I noticed when I did the experiment with it, I did see some really good

autoimmune benefits from it. So psorice stuff. So, but, you know, part of me was like, yeah, was that just because I was freaking not eating? Yeah. You know what I'm saying? Yeah, food can trigger it. Maybe.

Yeah, yeah. And so I'm like, and so I thought, you know, that was, that was kind of my initial. And then I had been dealing with the kind of arthritis, knuckle swelling, inflammation stuff so much. And I thought, you know what? maybe I'll try a small dose of it because I know that I so I know some of the research points to you know benefits with inflammation and autoimmune stuff and so I thought well maybe and

I remember when we had um uh was it Dr. Tina yeah Dr. Tina on and she talked about microdosing with a lot of her patients with autoimmune and things like that and so I thought you know maybe I'll try it like that like a smaller dose so it doesn't crush my appetite I could still hit my protein intake and eat more bowel. balanced and see what happens. And it took about week two or three when I started to notice some positive change with like the inflammation, the joint and stuff like that. And this last week and a half or so, so being here I am at week four so, I haven't, I haven't seen myself like this inflammation. And Katrina thought like I lost a bunch. She's like, you lose a bunch of, because you can

see it in my face and something. She's like, it's puffiness. And I'm like, I'm like, I'm still, I'm still my size. But the inflammation, like I can, I can see it. Yeah, the inflammation is gone really down. And I'm still able to eat enough, like to hit my protein intake and stuff like that. But it's dramatically reduced the volume that I can eat and the size of the meals and everything like that that that I'm able to eat. Otherwise, I can totally tell my just. Now, the interesting side effect outside of those benefits,

that it's the self-awareness part that's making me question and wonder right now and challenge my own thoughts and beliefs around the way I've dieted and ate for so long is I have dieted in eight for so long to be a bigger version of myself and to hold all this muscle mass that I love and like so much

that even though it's good, healthy food, have I been stressing my digestive system? Have I been like, you know... Just constantly pushing. constantly pushing in in in my autoimmune issues, uh, even though I, it's good food. Um, and I, and I'm wondering that, you know, eating these small meals and getting, and I, I told a story a long time ago on the podcast when I, I told you about like my habits around like even five guys and so that when I was used to being like this 240 jack guy. Like I still, uh, I still am doing this. Not to that extreme. but when I think back

maybe like one of my early 20s or teens my portions compared to like how I portion food is so distorted. It's so distorted. Mine can be like that. It's so distorted. And I've closed myself on that's what I need to do to be this big guy

and keep that size and do all that stuff. But this is forced me to really shrink down meal size. And I'm going like, man, maybe my body's been kind of talking to me that like, that's I've still been. It's, it's interesting because there's, there are current studies going on right now with the GLP peptides on auto,

for autoimmune issues, um, and for addiction. That's another, that's another, that's another avenue they're looking because they're also finding that people, for some people, they're,

engaging in less impulsive behaviors and they're, uh, wanting less alcohol, less cigarettes, gambling. I mean, you name it. There seems to be an effect,

but we have, there's ongoing studies and autoimmune. So, is it the reduction in calories in food or is it the peptide itself if you talk to dr tina she would say that the peptide itself has an a positive effect on yeah autoimmune issues yeah i don't know we're going to see what the study is it's weird dude i don't i don't know i don't know what i because it helps my gut and i and now my gut health is way better than it used to be but it also helps my gut health and i think there's some autoimmune stuff so so so you

Here's something that's interesting. I was hoping for that. I didn't have that effect on me. Yeah. Now, how much have you played with the dosing of it, though? Yeah, I had a real, real small dose. You did? Yeah, especially the second time I did it,

and it's still just, it was a totally different reaction. So, okay, listen, I, even at the small dose that I'm at, okay? So I started at 1.5, then I went down to 1, and I'm like, I'm even under 1 a little bit right now. So I'm, like, figuring out, like, this is kind of right. Under one unit? Yeah. So that's like a drop.

Yeah, both. It's one unit or one unit? Or 10 units? 10 units. Okay. Okay. So the full dose was 20 units then. 25 is a full.

25 is a full. And I don't know what the dose is a full. I started at 15. People listening right now, it could be different from compound pharmacy to compound pharmacy. So we're not giving dose. I don't know what that is in terms of milligrams. But. So that was point one.

I'm off on that. Yeah, let's make sure. So I just want people knowing that listening, compound pharmacies, like, you know, you could have a larger or lower dose and the dose, the milligrams would be different. Right, right. But what you're saying is the full dose was 25 units.

And I started at 15, then I went to 10, and then I'm just, so I'm probably like, So when I microdosed to Zepetite, I was at five units. So that's really low. Yeah, and that's all I did. That's half of what I am. And I probably could get away with that.

I could probably go. even lower, although I feel like I'm right about where. But to what I was commenting on for Justin is that what it's done to me, I told you guys this, where were we when we were at the Peptide Congress? You know, I made a bad decision of ordering food at 9 o'clock at night because I was a little, and I ate, and boy, I was just, it slows down my digestive process.

Well, it does do that. Yeah, so much. Now, I'm the other extreme without it, though. So something they continue, I don't know if I've shared this with you guys before, you know, she's teased me. I mean, I'm the type of person that, like, I eat, I can go to the bathroom. Yeah, same.

I have a very fast thing. Same thing. Immediately. Like, right away. Like, even like, it's like, it's healthy. It's not like I'm, I'm not saying that I go and I have, like, diarrhea. Like, I just, I go to the bathroom right afterwards. That food exits, right?

It's quite crazy how quick that is. Yeah. And it's almost like this is slowing it down to a more appropriate digestive speed. Same thing for me. And that's what it, that's kind of, and so what that helps is it helps me kind of self-regulate. the size of the meal because it's like, hey, dude, you don't need a thousand calorie meal right here. That's why people who veered more towards constipation get worse gut issues oftentimes, right, because it slows it down even more.

Right. Because one of the number one side effects of a gLP is gut issues. Whereas for me, because I'm like you, I have a very fast digestive process, I guess what you would call it. And so I feel like what it's kind of doing, and again, I don't know how much of this is helping on the self-awareness of me kind of self-regulating the calories to a more appropriate meal size. I don't know if it's because I'm bringing calories down that that's affecting the inflammation

so much or is there something in the GLP-1 that is positively. Nonetheless, I'm seeing a lot of positive. But I can also see how quickly somebody would turn this into a negative experience from it. Because I'll tell you what, I have definitely felt what happens when, man, I'm 200 calories more than I should.

And I'm like, you got a brick. Oh, I got a brick and I'm sitting. I mean, I was at two in the morning doing air squats, like trying to move this food through because I couldn't sleep because I was just, and it wasn't like I ate a bunch of bad food or I, like, a binge. It was like, I was genuinely hungry, but I ate a big, kind of, a bigger meal. Do you know how to do the gas position? You know, if you have too much gas? Do you know what that position is? This is a real thing. So if you ever get, like, gas pain or whatever, and it hurts, you're like, man, I got to, like, I just rub it like what

counterclockwise. No, no, no, no. That's actually, I thought, that's actually kind of, actually, it's actually kind of funny. Uh, probably shouldn't brought this up. You get on your hands and knees and you put your head down. You put your head down and that encourages the gas to free to. Yeah. Really? It works.

I learned this from a gastroenterologist. Interesting. At a doctor. So you get into the four point. So you get, it's like you're on your hands and knees, but then put your head down so your butt is up. So you're like, oh, so you drop your shoulders. Yes.

Drop your shoulders. Put your butt in the air. Stop it. So you'd almost be better on like your forearms. You get on your forearms and get down your head, lay down on a pillow. I thought you meant like you tuck your chin. No, no, no, no, no. You sit there and then it encourages the gas to come out.

You don't lay in your back, throw your legs up? You can all, that's what you do with babies. Like you push their knees back on your farm. Yeah, yeah. One way you can try hugging your knees. You could try hugging your knees. That's another position. But the one I just told you, I don't want to picture any of this.

Hey, come on, honey. No, no. No, no. No images. Your stomach hurts, Justin? Here, get in this position. I'll help you out trust me you're lying

you're laughing to be right now yeah so to be continued to be continued but I'm just interesting usage for it and finding that one of the positive things for sure what I again

I'm not going to say what for sure it is of those things probably all of them are playing a factor but there's definitely a clear I can see it myself which tells me that's a lot because you know how it's hard for it I could see I could tell it makes me get on the

scale like, oh, shit, if I lost much. And then I get on the scale and I'm like, shit, I'm 219 right now. That's a, that's the thicker version. If you start losing weight and I'm losing weight, he has to gain it. Remember, we have a combined body weight. Yeah, yeah. So you got to be working on it. Yeah, yeah, yeah. Good news is I'm holding. I'm holding the weight okay, but it looks like water weight's gone down. So that's good news. When the systems that are meant to guide our health fall short, it becomes necessary to take health into our own hands. Introducing Lemonade iced tea. Lemonade iced tea delivers elements, Science-backed electrolyte formulation plus naturally occurring caffeine.

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Is it okay to start with stationary lunches if one is new to strength training and can't do Bulgarians? Absolutely. Yeah. So Bulgarians are great as well, but they do have a higher level of skill to perform a little bit more balance. Stationary split stance, you know, lunges are a phenomenal. First off, it's one of those few exercises that are great for beginners and great for people who are advanced.

It's a great muscle building, strengthening exercise. It's got great functional adaptations. Stationary lunges is almost always how I started most of my clients with lower body exercises. oftentimes with support. Yeah, you can brace yourself up against the squat rack or grab onto something. So, yeah, you can make sure you're nice and stable. But yeah, it's such a great movement to build off of from there.

You know, I actually always prefer to step back over stationary. Step back to step forward. Yeah. Versus just standing in the split stance. Yeah, I mean, a little bit more balance was involved. I mean, and you could still use, again, the squat rack if needed to for balance purposes. I just, you know, what I found with a. stationary is communicating to the client how to distribute their weight.

Yeah. Where when they had to step back, it forced all their weight back into the leg that I, I wanted them to drive off. You didn't have to worry as much about the knee position. That's right. So what I used to do with clients is I would get a thick foam pad. Yep. And I'd put it on the ground. Yeah.

And I'd tell them to kneel and up. Neal and up. So let them come all the way down. Yeah, I would have them kneel all the way down, almost like a box squat. Yeah. So they'd kneel on it for a second and then come right back up with stability or with a excuse me, with support. Yeah.

And it almost always corrects the technique and form for them. Yeah. Yeah. Next question is from EV myestis. What exercises do you recommend to build your hamstrings, but not your glutes? This is an interesting question because it's rare. Yeah. Rarely do you hear someone say, I don't want to build my glutes anymore.

That's their focus. Yeah, that's interesting. Yeah. So I would say this, like, specifically for this. I mean, lying leg curls? Well, that is a pure hamstring exercise. Sea leg curls. Yeah.

Yeah. And there are great, some of the best hamstring exercises are ones that involve the glutes like Romanian deadlifts. But one thing you can do is you could start your workout with leg curls first. Yeah. Fatigue the hamstrings and then get to your Romanian deadlifts or do a super set where you start with the isolation exercise and then move the Romanians or vice versa. Super rare to. Super rare that you see someone that just wants to develop hamstrings. So I'd be interested if this is an aesthetic question or if this is a performance question. I mean, I appreciate it. You have a fake butt question. You see a lot of fake butts without hamstrings. So it's like, yeah.

That might be it. I mean, this is a fake butt question. That's the only time I would hear somebody that would consider trying to take the glute out to develop hands. Because you want to build both simultaneously normally. That's probably exactly what it is. Can we reduce some digging dog? No. You're looking at a lot of leg curls.

There it is. I mean, I'm just, I shouldn't assume. But I mean, it's so rare that you would. wouldn't want to, uh, uh, develop the glutes. I don't think I've ever had a person asked me to not develop the glutes and just focus on the hamstring. Like their hamstring was the thing. Yeah.

I never had that happen. This person is a coach, actually. So maybe a client of theirs. Yeah. Yeah, they're probably trying to develop the handsstrings more. Then that would be. So then what were, all the things were suggesting. Lay curls first and then you can do your, your Romaniaddles after.

Our next question is from Arizona Red. If you had to lose weight quickly to help. combat sleep apnea, what would your preferred method be? I have been reverse dieting since April. Now I'm ready to cut. Okay. Can we fix the sleep? Yeah. So if, okay, so sleep apnea is pretty bad, you guys. If it's really bad, it's actually a health risk, big health risk. I would say this. So here's the problem. The problem is, is if we try to get the weight off quickly to solve the sleep apnea, which can be really bad, we're going to run the risk of rebounding with the weight gain. Okay, and this is just, I don't care why you're losing weight.

If you lose it the wrong way or you do a crash diet or you lose it too quickly, what you often see is the weight gain come back. Okay. It's going to rebound. So for this person, it'd be the same I'd say to anybody who's looking to lose weight and it's slow and steady is much more preferable for long-term success. In the meantime, get a mask. Get yourself a CPAP mask.

In the meantime, if it's that big of a problem, wear the CPAP mask, while you're losing weight the right way. This would be actually the fastest way, Sal. Like if you use the CPAP as a temporary crutch while you build your metabolism, build muscle, slowly lose scale weight, which looks like a nice body composition change, a building a little bit of muscle, losing body fat. So you're eating in a good, you know, good calorie balance to do this. It'll happen quicker because having poor sleep and then also pushing the body in a calorie deficit

and doing a bunch of cardio is like a recipe for your body just revolting. Yeah. I mean, so you want to try and address that. And this is an example of like, I wouldn't want you on the machine forever, but a great example of how I would use it. I mean, use that first because that'll fix it right out the game. Right, right. Next question is from denou-do-no.

How much training volume is optimal when in a deficit so that I can avoid overtraining and injuries? So this is a tough number to give because it really does depend on the individual. But I have a number that I have found that generally works for me and generally works for people I work with who are otherwise healthy, good nutrition, and consistent. Okay. So that's the, you know, those are the kind of caveat. It's like, you're, yeah, you've got no other issues. You're sleeping okay. You've got decent diet.

You're consistent with your training. Now you're going into a cut. And because you're going into cut, you know that your recovery is going to be a little bit influenced because of the reduced intake of nutrients. So how much should you lower your training volume? In my experience, about one-fourth. So about one-fourth of the total volume seems to do the trick. I think one-fourth of volume is on the higher end. I think you could reduce it in half and be fine.

You could be fine. I've just found about one-fourth to be... Yeah, that's what I mean. I think you're on the upper end of that. I think we overestimate this. I think people think they need to do way more than they need to. And you could get away with, and what you wouldn't want to do is cut half of the volume of training and sit on a couch and eat potato chips in that, you know, or whatever. You want to.

Obviously, you're still going to be active. Like, so what I would do is I would reduce the volume to a quarter to a half of what you were doing before. but then with that time that you've now saved and that reduction of volume, it would be things like walking and do that. That'll serve the cut really well. But I think we tend to overshoot this more often than not because we're so afraid of losing all this muscle.

And a lot of times the psychological part, I've talked about this a lot back in the days when I was competing through the show, how difficult it would be to be in a calorie deficit and cutting because you see your muscle belly, deflate. And so you think you're losing all kinds of muscle. And so psychologically, you feel like, I got to lift. I got to keep. And I mean, I wrestled with that. So even knowing the science and the studies and what it says and how little I had to train, I still know I train more than I needed to

during cuts because of the psychological part, even knowing the science. And so I think we tend to do this because we're so afraid that we're going to lose muscle. But I think you can get away with cutting it in half. I think to your point, a quarter will show. you good results and probably keep you from teetering too much, but you could totally get away with doing a lot less than what you think. Yeah, I agree. Look, if you like the show, come find us on Instagram. It's Mind Pump Media.

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