Mind Pump: Raw Fitness Truth - 2918: 5 Ways to Fix Obesity That Actually Stick Long Term

Episode Date: August 7, 2026

In this episode the guys break down 5 easy ways to fix obesity that are sustainable long term — injecting more movement into your daily life in small ways, avoiding hyper-palatable drug-like processed foods, lifting weights occasionally (even just once or twice a week is enough), connecting through activity with friends and community, and turning off social media an hour before bed. They also discuss the obesity epidemic now hitting Italian kids as processed food arrived, the milkshake study on how belief changes physical response, Adam's internal battle between ego and caution while squatting, Sal's dad performing CPR for 15 minutes on a motorcycle accident victim, pneumatic gym equipment and why it beats traditional machines for explosive training, the Brick phone device Sal and his wife are using to block social media before bed, the sauna temperature and longevity data deep dive, and Butcher Box egg bites and the best things in their lineup. Then they answer questions from Instagram.   Paleo Valley (organ complex): https://paleovalley.com/mindpump 15% off automatically applied at checkout. Organ complex discussed on air — freeze dried liver, heart and kidney capsules, nature's multivitamin.   Butcher Box: https://butcherbox.com/mindpump No code needed. Free ribeyes, NY strip steaks or filet mignons in every order for a year plus $20 off first box. Egg bites and tater tots discussed on air.   Our Place (non-toxic cookware): https://fromourplace.com Code: MINDPUMP for 10% off sitewide. Always Pan replaces 8 pieces of cookware. Forever chemical free, 100-day trial, free returns.   LINKS   Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   SPOTIFY TIMESTAMPS   0:00 - Intro 2:15 - 5 easy ways to fix obesity for the long term 2:46 - Tip 1: Walk more — pair it with habits you already have instead of scheduling workouts 10:57 - Tip 2: Avoid drug-like foods — processed food eaters consume 600 more calories per day in studies 16:03 - Tip 3: Lift weights occasionally — even 1-2 days a week produces dramatic results 19:31 - Tip 4: Connect through activity — community is the number one predictor of consistency 22:02 - Tip 5: Turn off social media an hour before bed — the Brick device Sal is using 32:33 - Paleo Valley organ complex — nature's multivitamin and who Sal recommended it to 34:28 - Italian kids obesity epidemic — how processed food arrived late and hit hard 38:03 - The milkshake study — how belief changes physical response 40:16 - Adam's internal battle under the bar — ego vs. caution vs. longevity 45:43 - Pneumatic gym equipment — why Kaiser machines are better for power training 49:58 - Adam cheated on Katrina in her dream and she's still processing it 56:24 - Sauna temperature and longevity data — the Finnish study and what the data actually shows 1:09:41 - Q&A: Best way to come off a GLP-1 and reverse diet 1:14:15 - Q&A: Can you gain mostly fat instead of muscle during a bulk if you overtrain? 1:15:32 - Q&A: How much training volume is optimal in a calorie deficit? 1:18:15 - Q&A: Best advice to remain patient and trust the process

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast in history, approaching over half a billion downloads. This is Mind Pump. In today's episode, we answered listeners questions.

They went on Instagram, Mind Pump Media, that posted the questions, and we picked four, and we answered them after the intro. Today's intro is 65 minutes long. This is we talk about fitness, talk about current events, diet, nutrition, exercise. Always a fun time. Now, this episode is brought to by some sponsors. The first one is paleo valley.

Today we talked about their organ complex supplement. So these are freeze, dried organ meats, liver, heart, kidney, in capsules. You take it, you get those great nutrients that your body needs. It's like nature's multivitamin. In fact, it's a natural. multivitamin. If you want to try it, go to paleovalley.com slash mind pump. That link will get you 15% off. This episode is also brought you by Butcher Box. So Butchibs delivers grass-fed meat,

wildcaught fish, delivers chicken, pork, also prepared foods to your door. So if you like protein especially, you like the healthy stuff, and you like to save money, you got to go to Butcherbox. Go to Butcherbox.com slash Mind Pump. By the way, on that link, you get free rib-eyes, New York strip stakes, filet mignon's in every order for a year, included, okay, for free, plus $20 off your first box. We also have a sale on Maps programs. Check this out. We took our 10 most popular programs. Maps Anabolic, aesthetic, performance, 15 minutes, anywhere, symmetry starter, muscle mommy, power lift, and 40 plus.

We took all of those, and we made it buy one, get one free. So it's Maps, Bogo. You buy one, get one free. Right now. go to Mapsbogo.com. Here comes the show. All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs,

or training gear over at Mindpumpstore.com. I'm talking right now, hit pause, head on over to Mindpumpstor.com. That's it. Enjoy the rest of the show. For the average American, obesity is a challenge. It's a real issue. But here's a deal.

It doesn't have to be hard to fix. In fact, we're going to give you five easy ways that for most of you will actually fix challenges with obesity. Trust them, they work, follow them, and they're easy. Let's get to it. Do you think it's the lack of motivation

or overcorrection as the biggest mistake of why? Oh, boy. I think when people attempt to, let's quote unquote, fix this problem, they overdo all of it. Yeah. That's got to be the most common.

It's got to be. So the overcorrection. Yeah, they just overdo all of it. And there's no, I mean, we've, I mean, how many times have I quoted it? Everybody knows it's important, but it's like, yeah, the approach is usually way off. And it's more simple than people realize. I think people try to rush the process. Yeah, yeah.

And the data, I mean, I've quoted this data so many times, but the, the, there's small odds that you'll succeed at losing substantial body weight. There's even smaller odds of within that group of people actually do lose five to 10% of the body weight. There's even smaller odds that they'll maintain it. So the real challenge is the maintenance. is the sustainability. That's the real problem. The problem isn't losing weight, although that's a challenge. Just keeping it off.

It's keeping it off. And so that's what we need to consider. Now, do you think that's a greater number than even the amount of people that don't even attempt? Yes. I would think so. I would think so. Yes, the average person has attempted to lose weight once or twice. So it's actually quite common for, I mean, you talk to the average person.

You ever try to die? You ever try to lose weight? Right. Yes. So it's really, they overdo it or have the wrong approach or the wrong. or the wrong idea, which results in something that's totally unsustainable. Either they don't accomplish anything, you know, substantial,

or they do, and then they don't maintain it. I guess that's true, because even the people that I think that I can think of that have said things like, oh, I don't care. I'd rather enjoy my life. They've at one point attempted. That's right. And that's what led them to that. Then they came to a different conclusion.

That's right. That's probably. Because it's rough to continue to attempt, attempt, attempt. after, you know, three, four, five failures. It's like, I think I'm cool. I'm not going to try this anymore because it really sad. I mean, I get that frustration. We've talked about this on the show many times when, you know, when people cut really hard,

overdo it, they get the initial, say, 20 pounds off, but you get 100 to go. Yeah. And you drop 20 and then you're already, feel like you're starving your body, working out every day. You start to go like, God, give me the 20 pounds back on without all that other stuff. It's miserable. Yeah. I'll just deal. And so I get that.

Or another scenario, Adam, maybe all you needed to lose was 20 pounds and you do it. But the way you did it is unsustainable. Yeah, yeah. And so, you know, less than a year later, which is the data shows, most people, 90%, gain it back, definitely within three years, you know, which makes it real tough. So, okay, so I'm going to super simplify and overgeneralize. Okay, so everybody bear with me. This is a gross oversimplification of the problem, okay?

That's far more complex than what I'm about to say. But overall, generally speaking, we don't move and we overeat. Okay. Now, I know it's way more complex than that. But what I said is also true. We're just not moving a lot. And we do tend to overeat. And so we got to look at that and look deeper at ways of sustainably kind of changing that trajectory as individuals.

So let's start with the movement part, which is, you know, modern life has been really well organized in a way to eliminate movement. This is something that we've done a really good job at innovating, right? So movement used to be a default. It used to be that if you wanted to wash clothes, you scrub them. That if you wanted, if you worked outside of the home, your work involved lots of movement. It used to be that if you wanted to get somewhere. You got to take the stairs. And you walked.

You walked. And so you were just, the default used to be lots of movement. Now, when that's excessive, it's hard. It's hard on the body. It's stressful. And we learned how to become more efficient with our productivity and less active. And so now you just don't move. That's the default.

The crazy part, though, about the time that you're talking about, right? Because it was just 100 years ago, and even more recent in some of those cases. But what we also didn't have simultaneously was we didn't have all this highly processed foods either. So the combination of the two is like was the perfect. storm for what we see now. 100%. And so, you know, just for movement part, your, there's two ways to approach this. One is to try to inject scheduled exercise and workouts. The other is to figure out a way to move in your normal daily life.

And we found as coaches the more effective way to do this in terms of consistency is finding how to or seeking how to inject movement into your daily life. It's way more sustainable than scheduling workouts every single day. That's a far less sustainable approach. And so when I'm about to recommend sounds silly, but it works. It works. It works. It works.

It took me a long time to move to this direction with my clients. When I did, the success rate went through the roof. And it literally looks like this. Find ways to move more or to walk more throughout your day. So it could literally be, and I had a client that I did this with, and it was crazy how we tracked her steps. Back then we had a what's called a body bug. Now there's lots of step trackers. But one simple thing I did with her was I said, she lived in a two-store house.

And I said, the only bathroom you can use is the one upstairs in your bedroom. And she tracked her steps. And it equated to like a thousand more steps a day or so. It's pretty eye-opening. You start tracking that? Just from stuff like that. Parking far away from the store, taking the stairs instead of the elevator. You would be surprised at how much of a difference, like silly little things like that will do.

Well, you're also, you're also. you're also alluding to another hack that I think pairs so well with walking because it's like we could you could say that general statement of like you know we need to move more just walk more but you're also pairing it with habits that you already have that's right like going to the restroom that's right or at work always using the stairs or every time you go to the grocery store you park further away like one of the ways to really to figure this out to where it sticks and it becomes a habit instead of just saying like oh I'm going to just start walking every day at this time throughout the day it's like pairing it with things, and we've talked about this before, 10 minutes post meal. It's like, you're going to eat those meals. Can you allot 10 minutes to go for a walk afterwards? Those 10 minutes done three times ends up being 30 minutes. That over time ends up adding up to be a lot. I have found that to be the way to get clients to be very consistent and successful with this is finding other things that they can pair it with because it is so easy because you don't have to change your clothes or put on the running shoes or you're not going to break a sweat. It's like, can you just allot that

time. And, you know, some people, it's only 10 minutes. Other people can put 30 minutes to an hour in one block, but finding what's reasonable and that you can do forever, right? That forever on the person who, you know, right before bed, I just like to go for a nice, you know, 30 minute walk with my wife, you know, and that's what we do. And it's a great time for us to decompress and talk about our day and we connect. And it's like, I've found other benefits besides just the moving part. And so now this becomes this ritual. Yeah, the goal as a coach is really to find out ways how to make that automatic. So it's like that's incorporated in your everyday lifestyle. You don't feel the massive shift and difference when you're approaching this to increase steps.

It's like, you know, finding ways to enjoy movement or like things that they like to do and then like just incorporating it. So it's a different shift. And it just helps to keep it sustainable. By the way, there's so much carryover to what we're saying. So when you inject more movement into your day life, mood lifts and productivity improves. When I would do this with my desk job workers, which was most of my clients, and when they started doing stuff like this, like, man, I'm more productive at work. I'm more creative. Like I have more energy. And that's just how the human body works. When you move it more, it produces more energy. So it sounds simple. It sounds silly. But you could try this yourself. You could track your steps for a week and not change anything.

Then track it for a week where you do what we said, these small little things. You would be shocked how many more steps you take a day when you do these silly little things. But taking that one degree as opposed to 10 degrees up. That's right. It's such a difference. That's right. Now next is really going to what you said, Adam, which is related to heavily processed foods. What you want to try to do with your diet, the biggest thing you could do, one of the biggest steps you can make that's also relatively simple to all the other steps you can make with food, but also has a huge return on investment, is try to avoid eating foods that are designed more like drugs.

And I said that specifically for shock value, but it's actually quite true. Heavily processed foods are engineered to have really powerful drug-like effects on your satiety. And essentially not producing satiety and producing stronger cravings. And this is where all the money goes into heavily processed foods. When you buy foods that are boxed or in wrappers, foods with lots and lots of different ingredients, The reason why they're made the way they are is to produce something called hyper-pallitability, which is a drug-like effect because real, whole natural foods don't do that to you, not nearly to that extent.

And so avoiding these foods naturally brings your caloric intake down every single time. And the data shows us. The data, some of the best studies done on nutrition, because nutrition studies are difficult. Many of them are observational. But there's really good studies on heavily processed foods where they put them in rooms. and then they observe people eating and then they switch the groups and one side is heavily processed foods

the other side's whole natural foods they control the macros so it's very similar macros the people in the processed food rooms eat 600 more calories that's a lot that's like an hour and a half of cardio

everybody so just if you want to try to solve obesity for yourself stay away from the foods that are designed by really smart people that make you overeat just stay away from them the convenience and the palatibility of it

is just that it's like a double, double killer. And going back to the first tip, which is Walkingmore, that I had found has worked really well for me, worked well with clients, is, and I don't know what you probably remember or know the study that supports, like how many times that we eat just out of boredom.

And a lot of times, it'll be just because you've been sitting still or sedentary for a period of time, that all of a sudden the craving kicks in and then the convenience of that thing that you just grab and rip open the bag with that that sneaks up and then it's so difficult for you know that a cool way to uh create a barrier is to go you know what like all if i'm really hungry i'll eat but i'm going to get a walk

first you go to get a two-minute walk so i would do this it's a lot when i was competing and i like really had to be really really strict and i'm in a deficit all the time so cravings and those feelings would happen a lot and there be many times where i'm like am i wrestling uh cravings right now or am i wrestling my body saying you need this stuff right now you know what i'm gonna go for a walk Let me walk while I'm walking. I'm like, if I'm still hungry at that, I'll come back, I'll make myself a meal. I'd say nine times out of ten, it was just cravings. It was boredom.

It was habits. And then going for the walk, all of a sudden, it would pass. And then it wouldn't be as big of a deal anymore. Other times, I was hungry. And during that walk, I said, well, instead of having that wrapper food or this, I'll come back. I'll have one of my meals or I'll do something else. And so I think creating that barrier between you and making that decision, great way to pair with the first tip is go for a walk. Make that 10-minute walk and say, hey, if I'm done with my 10-minute walk, if I'm still hungry, I'll make myself a meal.

Many times it was because I was just bored and sick still. And, you know, there's this myth that are, if we just had that are, if we just follow our appetites, we would always overeat. But this is actually not true. Are your systems, your body systems of satiety and, you know, desire for food actually are really pair well with whole natural foods? And so if you just stick to whole natural foods, your body actually, your hunger signals actually move you in a healthier direction. Now, there are cases where this can be off, but for most people, in my sense, as a trainer, there were so many clients that I had that this is all I had them do. Because even tracking protein for them was too much. I don't want to do that.

So all I had them do was stick to whole natural foods. And it was remarkable how the percentage of them that fell within. in, just through this process of doing that, fell within a kind of ideal body weight. It was wild. Yeah, I think, I mean, all those things 100% and what we, you know, suggest in terms of ways to kind of prep ahead of time and have that available and accessible. One thing, though, like, just a mentality shift in something I was always trying to communicate with clients is to create more space for those meals and, like, make sure you're

really, like, acknowledging, like, this is my time to kind of slow down. And the speed of everything is really where a lot of people get into trouble with that. And like really getting the calories in and not realizing how many calories they're getting in because they're on the go or they're just cramming it in and leaving the house to designate those specific meals and really kind of try to stick with that. Yeah, they do studies on being distracted too. When people are distracted while they're eating, same food, 10%. Oh, is it 10% to 15%? 10 to 15. Yeah, it's like 10 to 15% more.

She's like, man, you do that over your, you know, over the, over months. Yeah, and that's a blanche. And I feel like everybody's experienced that before, watching some movie you're really into and you're still just grabbing handfuls of popcorn, stuff like that. Then after, you're like, oh, God. Yeah.

It was way more than I even wanted, but you were mindlessly eating because you were so into what you're doing. That's right. All right. Next up, lift weights occasionally. And I'm serious about this, you guys. The benefits you get from strength training,

you don't need to do a lot of it to get this at all. If you're advanced, yeah, three, four days a week is great. But if you're like, I just want to get stronger, build some muscle, and leverage my body towards a, you know, faster metabolism, right? I want to leverage my body in a direction that allows me to be more sensitive to insulin, that allows me to burn more calories on its own. You know what you really need? One or two days a week. One or two days a week will do it. That's it.

People are shocked that, you know, that's really all it takes. And again, like, weight training carries you so much further. If you had that mentality with cardio, you know, this is where we get. into trouble. Yeah, it's just one or two structured full body workouts a week is plenty for the average person who just wants to be more fit and more healthy.

Now, 34 days a week, you're starting to get more advanced. Cool, if you want to go in that direction. But I tell you what, if you're getting started, you're not going to get there any faster going three days a week right out the gate. Start one or two days a week. And if you're consistent with that for a while and you want to take the next level, go for it. But one or Tuesday week is, or two days a week is really all day. I always rather start that way where they build

the momentum and then we work up to two or three or four days a week and coming out the gates. And it tends to be the opposite of what people do because in the moment that they decide to make this decision that they're going to make this change,

they're highly motivated. And so they feel like, I'm going to do the most that I can do. And so even as a coach and a trainer and you're asking them, well, what can you commit to? And they go, I can do at least three or four days a week

and they want to start there. It wasn't until later in my career did I start talking people out of that, which sounds crazy to have a client who's motivated to work out and you're going like, and they're like, I can commit to four days a week, and you go like, you know what, let's just start with one.

You know, and you're like, what? That sounds so crazy. But if I can just start them with one day of lifting, which doesn't mean I'm not going to encourage them to do all the other things we're talking about. Eating whole foods, because the way I look at it is like this, especially this person, let's say they're committing, they're willing to commit to four hours,

and I'm talking them down to one. I would much rather see those other three hours put planning, meal prepping, and other things, and walking. Totally. to build that momentum first because the ROI on those things way bigger for building good habits around and consistency around this lifestyle is going to be and it would be worse if you get to the gym four days a week but you spent zero time meal

prepping. Yeah, you're right. You spent zero time meal prepping but you made to the gym four times. Well, great. But I would have way rather take away one or two of those hours, spend that one or two hours in the kitchen preparing your meals. The return on that is far greater. So somebody who's telling me, yeah, I got three or four hours a week.

week. It's like, cool. Let's spend one of that in the gym right now. Let's spend the other two or three that you got available, either spending a full day of walking, maybe mobility, maybe meditation, maybe doing something that's like working inward. I know it's been that doing meal prepping. Those things will also pay them so. I love that. I love that. Next is, and I've been doing a lot of reading lately on consistency around activity. And what I'm finding in all the data, and it's so, this is one of those dumb moments. You ever read data and you, and you're, you just, you hit, you know, you face palm. You're like, of course.

Why didn't I speak to this sooner? Here's what the data is showing. That when people connect with each other through activity, they are far more consistent than any other. There is no other factor that will improve consistency with activity like the social component. Community. Community.

Let's go. Pickleball. There is. Hey, 100. You know how many. Big pickleball guy. How much you want to bet? Because it's a very social thing.

Yes. How much you want to bet there's a large segment of people who were not active regularly at all who now never miss a Monday and Wednesday of activity because they love seeing their buddies playing pickleball. For sure. 100%. And this is something we forgot. We forget about this.

By the way, there's way more value to this than just the activity aspect. There's so much health value to connecting with people. For me, see, personally, that resonates so much, is how much I hate golf, yet I see. still will spend eight hours. Because you're with your buddies. Because I'm with my buddies. Yeah. I justify doing this,

this sport that I cannot stand for eight hours on a weekend. Would you ever do it by yourself? I wouldn't know, never. That's how much I don't like it. But it's like, but I find a way to even like it, which is crazy. Now, imagine you find something you even somewhat enjoy doing

that has a social component and the multiplier that has to be crazy. What this looks like is when you're hanging out with your friends schedule things that involve a little bit of activity you're hanging out with your friends you're having fun by the way it doesn't first off i'm gonna i'm gonna move people away from trying to pick workouts because you're listening to this like cool i'm gonna find friends to work out with no no no find things to do with your friends that's fun that makes you move a little bit that's it that'll be consistent so it could be like hey we're gonna go on a walk and hang out together we're

gonna go to park and throw the frisbee uh we're gonna you know we're gonna all go dancing we're go line dancing together. Fun stuff that is connecting with other people. The data shows this is one of the best ways to be consistent with activity. I head bang and jam with the calories. Does that count? That's a lot.

If you don't break your nose. Do you know how many calories, head banging burns? It's probably a ton. It's probably not good for your neck. I don't think it's good for your brain either. It's fun. Especially a guy who's been concussed with that. He forgot.

Just shaking my brain back to normal. Here's the last one. So there's so many, there are so many books now. articles and a lot of data around issues around sleep. So sleep is a big deal in modern societies now, or should I say poor sleep, right? Poor sleep contributes to hormone dysfunction, increases cravings for hyper-palatable foods. It changes production of things like dopamine and serotonin towards the negative. There's so much has been written about this and it's very,

very true. And it is an epidemic. There's an issue with sleep in modern societies that we didn't have, you know, 50 years ago or 100 years ago. And there's a lot of things I could talk about or mention that help with sleep. But I'm going to give you one that I think is very simple. It's actually the most simple thing that I've ever told anybody to do, which is this. Just turn off social media an hour before bed. Normally we'd say turn off all electronics. I actually think that's too big of a step for most people.

I say this. Turn off social media. It is the most dopamine-producing form of electronic entertainment that we have access to, and it will keep you up. It will keep you up. More than a movie will. A movie will keep you up too, but not as much as social media. And by the way, the television entertainment that we see that keeps us up the most mimics social media. It's typically not a single movie that keeps us up.

It's the series on Netflix that hits us with that dopamine for 30-minute episodes. So it's really that quick hit. And so just give yourself this rule. And what you'll find naturally is you'll go to bed earlier and get better sleep if you just turned off social media an hour before. Stop doom scrolling. Which, by the way, I started doing this. You guys know what I started doing? So my wife has been using this device, no affiliation to us whatsoever.

I'm going to get a free plug. It's called Brick. Brick phone. Have you seen this? I've seen them. You know what it is? It's literally this little... Didn't we interview somebody that's...

Was that Mark? Whatever was it? I thought that was him. It's not his company. Oh, it's not. She showed it to me. And I'm like, did we interview the guy that invented this or whatever? And no, there's no connection.

Maybe Doug can see... Oh, interesting. So that's what it is. It's literally this gray device that you have to bring your phone to. Okay. And you can shut off whatever apps and whatever you want until you go back to the device. So I leave it downstairs. So explain to me why is this different from me just putting my phone away?

Like, what's the difference? It's a physical barrier. So let's say you keep that. That's a physical barrier too, though. I don't understand. No. So let's say you keep, because I keep my phone. next to me when I go to bed or in the room. I don't put it in a different room. Okay. It follows me

in my room. So what I do is I'll have that brick thing far away downstairs. I'll go to it. You have to be near it. I'll push the button and then it turns off the stuff that I selected, which is all social media and texting. So I do no texting and no social media. Oh, so your phone still stays on you, but you just go over to the thing and it shuts it up. In order to turn it back, I have to go back and I'll walk all the way over to the brick thing to turn it back on. It works. It sounds silly, So she's been doing it for a while now? You know, it's interesting about that? Okay, so, because I was like, I'm trying to wrap my brain.

Like, why would, why don't you just go put your phone in your room and just leave your phone in room? But people have become so, it's become a limb. That's right. So it's like saying like, yeah, leave your arm, you know, or leave one sneaker in another room. It's like, what? We would never do that. Plus emergencies. What if somebody's to call me?

My, you know, my mom. So, so this is just like, it's a simpler barrier. It's like, it's like, it's not as difficult to, like, leave it away from you complete. You still have it. Yep. So you still kind of. I want to text or go on any social media. I got to go walk all the way over to unbrick it.

To the far part of the house. I have to tap it to the advice. Interesting. Now, have they gamified it where like you get points? Oh, well, you see time how long. Yeah, yeah, how long you've bricked it for. Yeah, yeah. But it's, dude, it works.

So she's been doing it. It's been working consistently. So we'll brick our phone. It stays bricked or whatever an hour before we go to bed. Up until I wake up, you know, shower, do everything. I have to come all the way down. So even in the morning, I don't get that stuff.

I'm so... Because that's the worst part for me is in the morning. First thing when I wake up, boom, social media. Oh, yeah. So, like, the last three days, no social media for, like, an hour and a half until after a good. I wonder if, uh,

this is like one of those things that, like, it seems like a good idea and then it gets really annoying because you, you need it or want it for certain things. No. I mean, I don't, I'm not going to, like,

I don't, well, you're early on right. What would be annoying about it? Because I still get phone calls. So I thought to myself, like, want access to an emergencies, I can still receive calls, and they can still call. It's like, when you guys text me, I'm not going to get my text, but if it's an emergency. So like,

unfortunately, a lot of the things that we do is related to, say, social media. And many times, I'm not going to get on Instagram just to be on Instagram. It might be because Katrina just got a text message that said like, oh, hey, one of our partners saying that we don't have the link like that's me who's getting on there. How often does that happen like an hour before bed and an hour after you wake up? Not that time. That's the times we're doing it. Oh, okay. Yeah. So I'm not doing it all day. I'm just doing, oh, by the way,

you know where the idea came from? Arthur Brooks. He said simple things. He said, don't go on your phone an hour before bed and an hour after you wake up.

And he gave a bunch of reasons. What we're pretty good about is by time it comes about about family time for dinner. Like, I just go put my phone in my room. Yeah, yeah. So once it gets that late, like six o'clock or whatever.

Do you get back on it after? No, I'm not really, no, I'm not really get on my phone in bed unless it's a specific thing that I'm doing. I mean,

I occasionally do, but not, Oh, that's good. It's not hard for me. You know, the hardest one for me, before bad wasn't that big of a deal. I'd still get on it, but I could like, no big deal. It was first thing in the morning. First thing in the morning, grab the phone.

I get on, you know, X or whatever and get caught up and reading, you know, what's going on. So that was a big one for me. Yeah, yeah. But it's only been a few days. Yeah, interesting. It's an interesting idea. Yeah, it is an interesting. And I'm assuming that all the kids have it connected there.

Everyone's connected to it. No, it's just Jessica and I are doing it for now. Okay. Okay. And you choose what you choose what you. want bricked. So you could say, I don't want my emails bricked. That's right.

But I want my, I want, you know, Instagram, YouTube, like maybe all the things that would be. That's interesting. What's crazy, what's cool to me about this whole thing, because it sounds so simple, right, is that there's a market need for it. Well, yeah. Because they're selling. I'm like, well, the other thing that I think is kind of crazy.

And I, it's people are identifying. What's, well, that's the part, the part of kind of crazy is like that you need this. That's right. It's like, it's like just the first step. Yeah, yeah. That's what it is. Like that just shows you how big of a problem it is because someone's like, listen, people can't even just put their phone away from themselves. It's become so attached.

Which I could totally relate to because everybody in this room has probably had this situation where once before you left the house to go to work and you didn't have your phone on it. You turned around. You're a raw dog again. Yeah, you turned around to go get it where it's like, how wild is that? Because 20-something years ago you went all day long and didn't have a phone on your hip. Dude in line and you just stare at the back of the city. I can't go to work or have my day and not have. So it's become an appendix.

Well, it's like anything else that we've done a good job of engineering to be addicting. Like if there's potato chips in my house, I'm going to eat them. I know this. I'm a fitness guy. Like I understand they're not good for me to eat a whole bag. So what I do is I just don't have them in the house because I know myself. I could say to myself, I'm having a house. It's when company comes over.

Well, I would say, I'm going to eat them. I'd say what they did better, even better is that we've, We've built our lives on it also, too. Like, there's a, there's a large necessity to it, too. Which that makes the, that's the challenge. All e-commerce is digital now. Yeah. I mean, you know how often I open my laptop?

Yeah. Like, I mean, rarely ever use my laptop. Yeah, for what? Yeah. But I have one. We have a computer. We have an office at home with a computer in it. We have a laptop.

And, like, I mean, you just, you know, talking to your phone and type it. Yeah. Yeah. So that's, so that's, so my wife's been on this journey of, like, trying to, like, reduce her use of her phone. And that's what she found. She's like, I have to use it for all kinds of things. Yeah.

To manage the house and to, you know, do things for. And so she's like, at first she was going to go with the phone that just had, you know, where you couldn't do anything but call. And then she would find herself having to go turn her phone on, use it for something else. So this so far has been. I mean, this is, yeah. The most annoying thing for me is like all the light bulbs and everything else, like in your house now, like individually has its own app.

And you're like, you know, that. It pisses me off. Like so much. Like we're so segmented. And like I don't need all these dumb apps and all these like gizmos and like, dude, just give me a switch. Remember that? Well, do you know that there's a big, not pushback, but they're like it's falling out

of favor. Like the whole, remember like the whole smart houses? Like that was such a cool. No thanks. They're so over complicated. Yeah. Yeah. The idea was to simplify and make it so all clean and digital and easy.

And it's just like it's there's, there's an app for each thing. There's a voice code for whatever. Here, it's just become, it's like, God, just can you know switch. One has a bug that everything's like, doesn't work. Yeah, yeah. Okay, cool. We also like, overrated. I also think touchscreens are overrated.

You know, touchscreens are cool for some stuff, but I like to feel. For cars, it's stupid. For cars is totally dumb. It's the dumbest thing ever for cars. It is the, there's, let me just try and see what I'm touching so I can crash. Oh, man. I'd rather feel. Buttons.

Yeah, buttons and turning things. Like, I want to go back. Oh, yeah. Remember when you have to turn your car on? They are, though. I mean, the, you know, the consumer's getting loud enough that there's a lot of car brands that have moved back to more, yeah, more analog stuff. Like, even the, like, it seems so cool. We all thought, like, the, and we just had it come out, like, the Cadillac.

Yeah, the giant. The giant screen away. And it's just like, that's so dumb. These handles in my car that, like, come in and out automatically, like, I'm just, I want to murder somebody. It's just, like, it's so erratic. And I'm like, why? Like, I just want to open. Remember?

Just, yeah. Remember when my car had the hands signals? Oh, God. Do you and I, two talkers with their hands? The sound I mean is. Sound I mean his BMW. But this would be like, we'd be trying to talk and tell a story. Like, a music coming on, turn it up and like,

shut your car off, bro. Shut it off. This is a ball just comes down. I did. I did. I disable it every time. I, you know, I had that, I had that M8. I tried to do it for a while.

I was just dumb. No, it was dumb. I was doing an accident. This should have a little disclaimer. Like, doesn't work for Italians. It was terrible. It was terrible. It was terrible.

I want to talk about something because so I have a friend who she's trying to increase her nutrient intake because she's trying to get pregnant. And she's talking about how she uses beef liver and organ, you know, desiccated organ and beef liver supplements. So I recommended paleo Valley because they have a really good. good one. And I forgot that they... I forgot they had those. Their organ complex? Yes, they have a great organ complex, which is essentially freeze, dried, like broken down, uh, of organs from beef. And Doug, if you can read, I think it's... Is it a blend? Yes, liver, heart, um, kidney. Yeah, those are the three main things. So organ meats are super high in nutrients, like really, really high in nutrients. It's like nature's

multivitamin. In fact, back in the day... Liver's crazy, right? Back in the day, they would... Like, when kids had certain issues, they would have them eat. Isn't it wild that even animals know to go after that? Yeah.

Isn't that weird? It's not like, it's not like they went back and they all talk to each other and were like, hey, eat this first. It's just like, just naturally know to. That's so fascinating. I know. Isn't it cool? So, anyway, so you could take...

That's what I recommend it to her. I mean, Paleo Valley makes a really good ones, high quality. You know, you take four to eight of those a day. You're getting some really good, really good, keen news. nutrients from organ meats. Yeah. And you can be more consistent with that because we've tried the whole like kind of integrating it into the meat and

you know, and we went through like little like bouts of that but it just didn't stay. Straight up. Yeah. Organ meat still tastes good. It's not great. I really, I don't enjoy it. There's always like some random person that comments back there I love it. There are weirdos out there that are like, yeah, well, you can

disguise it in some things, but it takes effort to do that. It takes an extra effort to do that. Yeah, we go, sometimes we'll go to Peruvian restaurants because Jessica likes Peruvian food. I like it too. And they have like heart skewers. So like, you know, like chicken hearts. Yeah. And it's just, I mean, it's okay.

But, you know, I like regular old rely. Textures. A little different, let's just say. Yeah, dude. Oh, good. Anyway, we were talking about kids earlier. I read this interesting article on the obesity epidemic among Italian kids in Italy. So the obesity rate.

A lot of grandmas shoving food down. You know what's crazy. Can I tell you guys something? For a long time, Italy lagged behind the obesity epidemic in Western society. They were actually... What's changed? Yeah. Well, the processed foods.

They were still eating a lot of whole... They were probably one of the last countries that were eating a lot of whole food. That's right. And like a Mediterranean type of diet. That's right. And they've been more Americanized now. Italian culture is... There's a lot of pride around...

Tradition around food. Food. Yeah. Like, their regions, you know, our regions. makes this kind of cheese and this kind of food and your region does this and there's this really so they kind of resisted in fact I remember in Sicily they opened up a McDonald's this was this was a long time ago this was decades ago they opened up at McDonald's and nobody went oh wow everybody was like we're not going to eat that garbage or whatever now everybody eats they totally fell at fall yeah fell they're eating processed foods that crazy and the obesity rates going through the roof yeah all because that makes sense they used to have some of the healthiest people on the planet It's wild. What did you say, Don? I've seen it in the south, southern region is 40% of 8 to 9-year-olds.

By the way, the southern region used to be the healthiest part. Yeah. You're talking Sicily, Calabria, you're talking about, like, this Mediterranean diet that they talk about all the time. That's where it came from. Traditionally, lots of food. They were late to the party with heavily processed foods. That's all it is. And they adopted the heck out of it.

Yeah, once it came, right? I know. Wow. I know. It's crazy. Well, imagine, imagine you, like, you tell the story all time of your grandmother, force feeding you, if that's ingrained in your culture. And then you throw processed food on something?

And then you introduce processed foods. You hit the mail on that. And the kids like, yeah, I'll have another bite. Yeah. So talk about a perfect storm there. You have a bunch of grandmas just feeding the heck out of their kids. No. That's real, dude.

My grandmother should follow them around the house. That makes a lot of sense why it's skyrocketed, right? Like, that's ingrained in the culture that, you know, grandmothers, mothers are feeding their kids like that already. And it was okay when they were outside playing all the time. And it was Whole Foods. It's like, I don't tell you guys about one, my cousin, my cousin years ago, a long time ago, he got

divorced, lived with my grandparents for a little bit. It was during the 2008 crash and he had to live with them for a bit. So he's like a grown man living with my grandmother and grandfather. And he would call me. I'm like, hey, how's it going over there? He's like, dude, dude, he's like, dude, I told her. She just won't stop feeding me. I'm like, what do you mean?

He goes, dude, he goes, I told her, she's, because my grandmother's old school. So she's, you know, when she was alive, she would say, hey, let me make you some food. And if you say no, she's going to do it anyway. So she'd make him lunch. So he'd say, what do you? She'd say, what do you want? He'd say, I want a sandwich. So she'd make like a four, like a four-decker sandwich of this bigel.

Yeah. And he'd say, no, no, I don't want like four pieces of bread. I only want two pieces of bread. So what do you do? She'd go to the store. You like two loaves? She'd get the French, like bread. Or she'd serve him pasta.

She brought him a bowl of pasta where the pasta is like coming out. and he'd say, no, no, I only want the pasta to come up to the top of the rim. I don't want it to go over. She said, okay, okay. She took it back and she took a spatula. She pressed the test. Squashed it. Tell me about this.

He's like, this is impossible. What am I supposed to do? Enjoy it, dude. So good. Enjoy it. Hey, have you heard of the, I think it's the milkshake study? I think that's what it's called. Is this the one you were talking about a little bit where they tell people it's healthy

and just by suggesting something's healthy or not, they have differences in blood sugar? So not blood sugar, but they're, well, I think blood sugar probably played some role in it. So if it is the milkshake study, I think it is. Oh, physical hunger response. Call it mind over milkshakes.

So they did this, what I found, and I might be confusing two different studies that happened, although I'm sure they're similar in what I'm going to communicate. But what I was watching when they were talking about it was They did green juice, and then they did milkshake. And what they were talking about was they also did this with things that had gluten and not gluten. And people's reactions. Oh, yeah.

So people, they would tell people. This has gluten in it. They'd like, oh, yeah, I could tell. Oh, they would have actually physical, like hives would break out and stuff with that. People that had allergic reactions to these, and they were lying to the group. And then they did the flip where they tell them it has none of these things. And then they'd be absolutely fine. Super crazy, bro.

You know what's, you know what's tough? about those studies, the tendency is to think it's all in our head. Yeah. And obviously, sometimes people think it's, no, it's none of it's in your head. It's all physiological. The truth is it's both. A lot of what we think about it. Like, we try to create patterns and predictability.

And so your body probably reacts based upon, like, what you're telling you at a certain point from a reaction. But yeah, it's crazy. That's the power of, what do they call it, psychosomatic? Yeah. And I hate using that term even, I hate using it because people, people like poke fun at it. Yeah.

But here's a deal. Like you can't separate your experience from, you know, what's actually, you can't separate the two. Yeah. Like if someone punches my leg, there's a physiological response that happens with the bruise and the inflammatory, you know, signals that go in there to heal the leg and the pain signals. We can measure all that. But this is my experience of what's happening.

Right. And you can't separate the two. And they both play. I totally agree with you. I also think it highlights to the people that have, that have the ability to, do a good job of reframing things that are not as bad versus in the old saying right there's no such thing as big problems only problems we make big and you know if you're somebody who has had a reaction or you do this and you uh you internalize it and you may so bad oh I have such a bad

reaction dude you were just like yes you were just telling me yesterday how because you've because of your injury now when you work out so talk about that so I mean this is because I'm aware of this right I'm very aware of this. Like I, one of the biggest frustrations I have right now in my lifting, and I, because I've come off this, like,

I don't know, a few years of just injury after injury after injury. And I'm feeling really good right now. And I, I feel strong enough to progressively overload. And I'm like, I can feel like getting, going to the set,

like, this is where I get hurt, you know? And I'm like, and I'm having that car. And I'm like, what are you doing? You're fought. Like,

and I'm having this internal battle. And it's really tough for me. so much to the point. This is part of what the motivation behind me talking about, you know, the ROI on squatting really heavy for somebody that's my age is that, so I'm wrestling with both of those. There's a part, there's, there's the

ego of me that wants to go like, oh, you got way more in you right here. There's the, the cautious scared me who's going like, last time we were out this weight, this is where you, something popped and you heard something. And I had, and then the other part of me is going like, well, do I really need to do that? And if I, if my, if I say my goal is

longevity, strength, health, am I meeting those markers. So all this is happening in my head as I'm getting under the bar, you know? And it's just like fuck, bro. I'm like this is and I'm and I know that like I am going to get hurt if I think I'm going to get hurt. Like if I keep telling myself, yep, I'm going to get hurt. I probably am going to move different. And so I really have to like. Have you guys heard those, those instances where they'll they'll accidentally load a bar heavier? Yes, where they put and they get a PR. Yeah, yeah. Like a lifter who knows his lifts. Yeah. There's actual instances

that when they know. It's happened to me. Yeah. before. Really? Yeah, but not like because you were calculating the kilograms wrong or something.

It was calculating it was kilograms to wait. Yeah. Yeah. And you hit a PR and you know? Yeah.

You're like, oh shit. I forgot to carry the two. It's 0.2? Yeah. That's all right. Yeah. Talking about like

getting hurt and stuff like that, dude, my dad, the craziest thing happened uh, to him and some of his friends the other day.

It's really scary, dude. Really, really scary what happened. So you guys know he's part of, like a motorcycle crew. So he goes with these friends

and they ride long distances on their road bikes. How often does he do that? Yeah. I know you've talked about... He does it that much. He does it that much. He likes speed too.

I know you've talked about it, but I didn't know... And he's really proficient on his motorcycle. Like really... Like, when I meet his friends, they all... Everybody loves it telling me. Like, they've been riding for him.

Nobody can keep up with your dad and your dad rides so well and this and that. And he loves it. And there's this great camaraderie and community. around it. But you know, they're riding motorcycles. Yeah. It's dangerous to ride motorists. Bro, they were riding. I don't know where they were, but

they were taking a turn and a car was trying to pass another car. Was in their lane or something like that. And my dad swerved and missed it by like some millimeter, but it hit one of the other guys. And the guy hit the ground. A bunch

of other guys fell off their bikes or whatever. They rushed to him. No heartbeat, unconscious. Oh, God. My dad had to perform. CPR with someone with someone else doing the mouth stuff while my dad did the compression for 15 minutes until an ambulance got there and the guys in the ICU right now uh induced coma and i have yet to talk to my dad about the whole situation oh my god yeah dude just happened just happened oh my god yeah so i don't i'm gonna hang out my dad tonight and i know my dad he's like he doesn't

really show like that emotion or stress too much but that's traumatic dude yes you know how long 15 minutes of like chest compressions is how long that is well and doing it on a friend on a thing that you guys do all the time like you can't help but start to like like oh man should i be doing so much of this wow yeah especially when it's somebody else's fault right it's like you could it's matter how good of a rider you are you can't the guess the guy's brother told my dad he's like you guys you guys kept him life wasn't for that he would totally died i wonder if he was back in highway nine over there bro that happens all the time right now they're having they're sending so much CHP out there because it's almost every weekend right now where

you have a skyline up there. Yeah. With like, I used to go there all the time. I don't go there anymore because there's too much there's too much cops. They're cracking down a lot. They're cracking down hard on it out there. Why is it just a fun road to race?

Oh, it's incredible road. For motorcycles, motorcycles and fast cars, it's an incredible road. It's just, it's the super scenic. It's beautiful. It's the perfect amount of twists and turns and enough straightaways where you can get really good speed, but then enough where you have, you need skill. to take corners and do things. And so, yeah, no, it's, and it used to be not congested.

And so it was also, but it's so well known now. And so for, and for, because Katrina's stepfather was a big rider, like your dad, and they wrote all the time. And that was their, they go back there. And so for 50 years, it's. I wouldn't be surprised if it was having a minute. Oh, I'm sure it is. That's where they all go. I mean, that's like, if you're, if you're, if you ride on a weekly, but if it wasn't that, he definitely does that.

That's like the spot to go do it. It's just a great. And I would, I mean, I feel safer on a motorcycle than I will in the big cars because of that exact reason right there. Like there's been times where that's happened to me in another car or coming around and a motorcycle. But because the motorcycle can dip over to the side still and there's plenty of room, but two cars do that. And it's a head on. Oh, yeah, that's a head-on accident right there. Yeah.

So you see a lot of it going on out there right now. So I bet it was that. I want to talk about some exercise equipment that I rediscovered. You and I, Justin, were talking about this a little bit. Oh, yeah, the pneumatic stuff? Numatic, so you guys know I'm going to new gym? That's the air ones, right?

Yeah, so you guys know I'm going to a new gym. I haven't seen Kaiser. Never liked those. Okay, here's a deal. First off, did you ever use it? Yeah, yeah, yeah. Okay. Yeah, literally for power of acceleration.

That's it. It is not. You don't use it for like. It's not traditional strength training. It sucks for it. This is why I didn't use it when I was a kid. When I was a kid, the first gym, Let me think.

Was it the first gym I ever ran? I want to say it was the first gym I ever ran had a couple pieces of Kaiser pneumatic equipment. And I don't like it because I'd rather use regular machine or free weights because I was into bodybuilding, right? But for power,

it's because you can push as quick as you are. It's hard to do power moves with your upper body. Yeah. You know, it gets funky, creative and all. But so if you have the pneumatic equipment and you can really, you know, accelerate fast without it jumping or, well, like a lot of, like,

There's no weight stack flying. Yeah, even with the rubber bands, it's funky because it's pulling on you so hard. That's right. Totally different. And the pneumatic, the harder you push, it's air resistance. So it's just going to push back harder. Pushing into it. Yeah.

So this morning, I did a whole, like, lower body. They have a leg press one that you sit down, but it's individual legs. Oh, cool. So I'm exploding with one leg, exploding with the other, and I'm like, whoa, discrepancy. I'm like, I got one leg that's strong on the other. Then they had a leg curl one, and I did the same thing. And I'm like, there's a discrepan. Which I never, I wouldn't have picked it up with strength.

With strength, I don't really have a discrepancy. Yeah. But for power, I do. It's interesting because, I mean, I geeked out and I tried a whole stint of doing the Marinoviches and all them like speed of sport guys that are out there that do a lot, like all pliote. Yeah. And it just, it gets so creative, weird, funky because it's just like, this doesn't make sense to me,

like, in terms of like translation. But when you have pneumatic equipment like that, it's a controlled. You can hold these positions. You can really throw some speed in there. It makes sense. Dude, it's rare. That's interesting. Yeah, I've never used it like that.

I mean, the gym where you were at before has or had them. I don't know if they still do that. No, no. I know what you're talking about. They have a couple with the cables. Yes, yes. They do. Now, that's not pneumatic.

That's magnet. Still cool. Still feels good. No, those are pneumatic, aren't they? Was it pneumatic? Yeah, that's pneumatic. You might be right. Oh, yeah, yeah, yeah.

Oh, yeah, yeah. Yeah, yeah. And I've, and I've actually, there was a gym down in San Luis Obispo that the whole gym is pneumatic and I've worked out at it before. But I've always been a bodybuilding. Yeah. So like, I. And it's a totally different. It's stupid.

It wouldn't relate. It's a totally different field too because I'm training for speed. But that makes a lot of sense if you are, if you're trying to do something explosive on a machine, which is difficult to do. It is. With free weights, machines or cable machines, it doesn't flow up. With free weights is a higher risk of injury and then you're fighting gravity. So it's like trying to get explosive laterally or downward. you got to get really creative.

But with the pneumatic equipment, otherwise you just throw stuff and jump. Yeah, that's like your best thing. This is really actually the, this is where this is the only case, or really the only case in my opinion that this made sense when you saw, but the irony is you saw bodybuilders doing it is the rubber bands on like the hammer strengths and stuff. If you were trying to use a hammer strength machine for explosive type movements,

then it makes sense to. And the rubber band would help. Yeah, the rubber hand would help. It would be maybe as good. is this pneumatic one, but it would make it better for that. But I remember that became like a trend in the bodybuilding world, but it was doing that. It's just a reminder to me of how much, because I talked about this last time,

how much gym equipment has shifted towards convenience, space, ease of, you know, switching from person to person and away from what it was, original equipment was designed for strength and performance. Athletic performance or bodybuilding. Yeah, bodybuilding. All of it was. So that's, so like, you won't find this.

equipment in a gym because the average person doesn't really care. Doesn't want to use it? It's complicated. How do I use this thing? I push the pressure up. What does that mean? But for athletes, it's freaking awesome. Dude, I'm having so much fun with her. Oh, interesting. Yeah, dude. I want to hear about your, in the notes here, it says something terrible. Says, cheated on Katrina. What happened, dude? And why are you talking about it publicly? Yeah, yeah. I wasn't going to. I was just messing with her because she's in the thread.

She's, I don't know if your guys's wives ever do this, but she does this everyone. Everyone So it's probably like once, I don't know, or six months to a year, I get something like this where we wake up and you could just tell she's in a bad mood. And my wife is very pleasant. You guys know she's so patient, pleasant,

all these things. So it's odd for her to just be in a bad mood. Especially if I didn't do. I don't remember doing something. Exactly. Especially if I know I didn't do anything or say anything. It was like, I just woke up. I couldn't have done anything wrong yet, right?

Oh, you did. And then I kind of always feel like I kind of know. And I'm like, hey, are we okay? Oh, I had a bad dream. And I feel like there is a tone in the type of bad dream. Like, it's not like, you get murdered or something bad happens. It's like, there's a different like, I had a nightmare or had a night. It was like just like almost like.

No, you did something. Yeah, exactly. It's like a, like a you did something in my dreams. I said. Like I can hear, I can feel it. I'm like, oh God, you know, what did I do? You know, so she's like, goes on. And supposedly I, you know, cheated on her with this with some, not even a person that we know,

just like some random person like that. And so I'm like laughing. I'm laughing. It's obviously not funny to her. she's still working through it, right? As the morning's going on. I guess she told me afterwards why I thought it was funny because we were talking about afterwards about how crazy that is that you could have a dream like that that is like

totally not relevant to anything right now and have that and it affects your mood. So much to the point where that same morning, my son had crawled into the bed in the morning afterwards and she had been still laying there afterwards. I already got up and kind of started my day to get to work. And she told me that like she was. still, even after I went to work, was still feeling, you know, animosity towards me or like that. And she goes, the thing that made her snap out of it was like her son, our son was saying, talking to her like, mommy, daddy. I love you and mom and dad. And like, I love when I can let it.

Oh, yeah. She's just like, and she goes, but it was so funny because he's saying this incredibly sweet thing to me about us and our family and all these things like that. And yet I still felt resistant to it. She goes, but that made it kind of pass away like that after. Well, I got some bad news for you, dude. This might actually help, actually, with your relationship. Okay, let's hear. Let's hear. If you do this.

Scientists reveal that farting in front of your partner without any embarrassment might actually be one of the clearest signs of a truly healthy relationship. Here's what it says. Winning. Dude, we're crushing. Psychologists say this shows psychological safety. Letting natural bodily function slip without fear of judgment means the bond. Oh, my goodness.

Both partners are past dating performance, comfortable being themselves. Breaking the gas barrier equals shared vulnerability. Katrina would argue that I have a deeper love because I go out of my way to keep her comfortable and safe from that awful smell and feeling. Right. Every time we talk about that, she always talks about it. I'm so glad that you stick to your guns about that. I appreciate it. Oh, babe, I want to try something doing it.

Yeah. What is it? Boom. You're still under the covers. Do you sell popcorn? I don't even, I don't even think about it anymore because it's been, I've been so trained for so long to do that. I don't even think about it either. Yeah.

Yeah. Yeah. Yeah. That's hilarious. Yeah. Last time we did it, I think we did, someone, the team did a clip on this. I was actually, it was interesting to see the, uh, the divide. This is like, this is like, uh, this is like peanut butter and jelly.

Yeah. You know, it was like one of those things where it's just like, people are very, one or the other. Either you are in their Yeah, you're on team. Fart on your wife. You know what I'm saying? That means true love. That means true love. You know, if you haven't dutched ovened your wife, you're not in love. And then there's the other side are like,

we've been happily married for 30 years. And never once, you know what I'm saying? And I love that my husband's like that. So there's definitely, there's camps here. Yeah, you got me and my wife walks into the bathroom to grab her makeup and stuff. Like, babe, up. Sitting on the toilet. Can you get out for a second?

I can't do this anymore. It happens. Anyway, Doug, I want to ask you, you were eating the egg bites from Butcherbox? Yes. Where are the macros on that? Because you were getting those for a while. Yeah, Katrina and I were on a kick for a while. In fact, I only stopped because we were doing so much.

And what is it? It's a tray and you just two of them. Yeah, there's two egg bites in a tray and you just pop them in for 90 seconds. And, yeah, the macros are 240 calories, 16 grams of protein. That's awesome. Yeah. They're tasty. And they're probably better sourced.

They are. So they use cage-free eggs, humanely raised bacon. I mean, if you like, to me, it's like these, anybody who's ever had the Starbucks ones forever, it's like, I used to get those all the time. Yeah, this is a, the, is way better. And you're cooked. They're cooked. The first two ingredients are eggs and cottage cheese, by the way.

I was surprised to see that. And then there's also cheddar cheese and, of course, the smoked bacon. They're doing a good job. Butcherbox is doing a good job of like, obviously they're known for their, like, just straight meat, right? Your beef, their selection is incredible. But they also have a lot of these, like, kind of pre-made kind of meals things that you can get.

Yeah. And I'm eating into the convenience a bit. Yeah. Every time I check, you know, like once a month I'll check and there's something new. They got all kinds of good stuff. All kinds. I didn't realize it until not that long ago. It's pretty much always good.

I'm trying to think of a time I don't like something. Every time I liked it. There was one thing I think I got that I was like, eh, it's normally like a different cut of a meat or something that I try. If I try something new and I'm like, uh, it wasn't my favorite. it or whatever, but it's rare.

And the things that you're talking about, like, they've really hit it out the park with, like, the healthier version of, like, frozen-type foods. Yes. Like these, like the bites right here. Did you try the tatter tots? The tater tots are fire. So good.

Yeah, they're so good. Chicken nuggets, obviously, all of us love. Chicken strips, all those things. I mean, they've done some pretty good. Yeah. Pre-packaged stuff that I think is really, really good. They have a way bigger selection than I was aware of. Huge.

Yeah. And you can add and take away to your box as often as well. And then they always have like some sort of a special or thing going on too. So there's always different. I was going to talk to you actually, Adam, about the sauna, the temperature that you use. Oh, yeah, yeah. Okay. So you were saying, you know, we've talked to before.

You've been talking about how you've been using your sauna so consistently. And then you mentioned the temperature you get it up to. And I didn't process at first. You said 230 degrees. Didn't process it. But it did make me pay attention to the temperature that I'm using the sauna at the gym that it goes to. And the highest that I, we did. ever get it up to is like around 200 degrees and that's hot like it's tough to sit in there for 20 minutes

you're going to 230 yeah yeah yeah that's crazy not always take you to ramp up yeah i mean i mean it's we've now had these for would you say i've had mine for five or five months or so yeah so i've been and i and i was telling you off air i've maybe missed five days so that's how consistent so it's always always every day um now every day i'm not at 230 every day i'm not 20, 30 minutes. Sometimes it's a 10 minute quick sauna, but I mean, every day I'm in it. And then, and when I first started, 160 was hot. So when I first started, 160 was hot. And then I was, like 180. Yeah. And then I, then I was, then I was able to jump up to 180 pretty quick. I was at 180 for quite a while because even 180 could be, could be warm. And then I quickly moved to

190 and then 200 and then 210. And then I've just, and I, and I've had just like working out, I've I had like, let's go to 230, you know, when I was probably should be at 190, 200. And I get like lightheaded and have to like kind of sit still for a little bit because it's too much. So I looked it up because I was thinking about this. And what brought, just so you know, what made me go that route was I had told you guys before that, and this was what made me kind of go about the infrared sonnas. It's because the infrared sonnas on average only go up to 145. No, they're warm me up differently. Right.

And most all the studies that taught, that we all. tout that all the longevity stuff. Peter Attia and Hubermans, everybody talks about. Traditional sonnas. Our traditional sonnas and the degrees is like 200 degrees. Yeah, well, so I looked it up. I looked up the data because I think what you're doing definitely improves your heat tolerance, right?

Your ability to tolerate heat. That makes sense. But does it come with longevity benefits? So I looked up the data and it does not show that there's a value to continue to go up and up in temperature. So the famous study... At what point, though? Well, so here's the famous study

that showed all-cause mortality reduction. Yeah. 24% lower with two to three sessions a week, 40% lower with four to seven sessions a week. Okay, so there was a dramatic reduction in all-cause mortality. Say that again, two to what? So two to three days a week, 24% lower all-cause mortality. If it's four to seven a week, it's 40% lower.

Oh, so I get better for I... Yes. That's what I was curious about is my frequency is a benefit. So the assessment. Associations were dose dependent on frequency and session duration. So typically 19 minutes or more. Yeah. But not on temperature.

The typical temperatures in this data were in the traditional dry sauna range, the mean being 174 degrees. So probably between 170 to 200. But that doesn't show there are, it shows no additional benefit. I thought Doug just pulled it up the other day of the study and it showed that it was 100 something Celsius. And then we looked up, no, it was 194.

So the mean in this particular study. Yeah. So you're looking at probably, like I said, $170,000. Yeah, that's what I mean. That's so when I was, I can't remember who was breaking the studies down that I was watching. But they were saying that not all, but a majority of these studies that talk about all these great benefits, it's above like 180. So again, like I said, I looked up and I tried to get all the data together. and it's really the benefit gradient is not about hotter is better.

It needs to be hot. But I wonder how much of this is like a bell curve, though. Like is it like does it have, does, you know, 180, 180, you're saying the median, this is with the study show that this is where the longevity percentage benefits are at 40%. Does it start to go down at 200 or 205? So here's what I would doubt it. Well, I don't know, but if I had to guess. I'm sure diminishes. just like we talk about my theory would be very similar to weight training.

80% of your benefits are going to be from two to three days a week of strength training. You go to four or five, you still get a little bit of benefits, but it starts to diminish. You go to seven or eight, probably, I'm sure it's very similar. I don't know. I mean, logically. Drop off of people, like, getting to a point where they're too high like that, and then there might be like some correlation. So my...

What you got does? So 195 Fahrenheit. Yeah. Maximum recommended temperature. Yeah. Traditional finished sonas. Those are the studies. Between 150 and 195.

Yeah, but that's a terrible thing. I don't know what you've Googled. That's a terrible thing at Google. Because that's like it would never recommend somebody to do the, like just like ours would never recommend train six days a week high intensity. But somebody who's worked up to that can absolutely handle that. I'm going to guess. This is what I'm going to guess.

But when I look at any type of a hormetic stressor, which is what saunas are doing, right? It's a hormetic stressor. What you see is little benefits, maximum benefits, and not just diminishing returns, but negative effects. So like exercise example. Endurance training improves all-cause mortality. When it becomes extreme, increases mortality. Muscle building.

Awesome for all-cause mortality. You become a bodybuilder? Worse. So I think it's, I would guess, it's probably like that where if you push too hard, you get more of the performance benefits. Yeah.

But you might lose some of the health benefits. Yeah. I'm not sure. Yeah, it'd be interesting to see. I would imagine, again, it's very similar to strength training. The appropriate dose scaled appropriately over time and the ability to handle that stress, you're fine. Taking a beginner at zero to 100 miles is going to have negative effects more than positive.

Now, what I'd be curious about, though, is like, when are that, when is it diminishing returns? You know, and just because the studies show that this is the median temperature, just like the median amount of exercise, but it doesn't mean that you can't receive benefits still at four and five days a week. I wonder, though, if the benefits are no longer longevity and just more about heat acclamation. You know what I mean? Like, there's no more longevity benefits. It's just you could tolerate more heat. Just again, like strengthening.

And I wonder if the risk factors start to go up associated with heat. I mean, I would think that the manufacturers would top it off to where, like, why not let it go to 300 degrees? Oh, well, you're obviously going to kill someone. Well, I mean, you go to some of those. You hear those crazy ones that Katrina's done these. Like when you go to like... Oh, that's...

Those are illegal sometimes. Yeah, those are crazy. What are what you're talking about? Those are crazy. What is it called? Are they going like the tan... Yes, yes, yes. They spend like all day

and they raise it. Yeah. Every time you... Sweat lodge. Yeah, and people have died in those. Yes. So there's obviously there's a whole other level

to going beyond 2.30. I would imagine... Yeah, but sweat lodge is a more of a spiritual thing. It's really more about pushing your body a limit and trying to achieve some kind of spiritual benefit. They don't do it for health. You can't separate that either though. Come on, you're the guy who talks about that too.

I don't, I mean, I don't know. I don't know. So, I mean, that's my point. It's like, like, like anything else, if scaled appropriately and you'd let a body, listen, I've already said, I've, I knew what it was like to jump to 230 when I should have been at 190. Yeah.

Trust me, your body tells you. Like, I was lightheaded and dizzy and it was like, okay, that was too much. But incrementally going up a couple more degrees, a couple more degrees, stayed in there instead of 15 minutes to 18 minutes, like doing it like that. It's gotten to the point now where now I can sit in 200, like nothing.

Now, 230 still is, that's like, that's intense. It's an intense workout. I want to come try that. I've never done that. Yeah. The hottest I've ever experienced is 200. Yeah, yeah. It's a, it's hard.

It's not easy. It's like, there's like, that's Katrina, the, how this all started was, I couldn't get Katrina to go past ever her, you know, like 175 range or whatever with that. And I'm like, if you really want to continue the benefits, you want your body. to be stressed a little bit. She wants to be comfortable

and just be able to hang out there for 45 minutes. And I'm like, okay, well, that's kind of like just lifting weights and keeping with 15 pound weights. You're going to get some benefits

from it because you're lifting weights. But I imagine you get more benefits by increasing that to what. Now, there's got to be a tipping point where there's another side of that. Because I know that there's a negative effect on fertility for men.

They have to be very careful. I know that with just traditional sauna. Yeah. Where they're like, you have to put your balls in like ice. Yeah. actually make underwear. Yeah, I know.

I've heard, I've heard of people doing that. Because I have a, I have a buddy who's trying to conceive. I also don't, I also don't do 2.30 every single time. I can do 2.30 for sure.

But it's like there's, I mean, sometimes, we had friends over for the weekend and I had this on. I'm not trying to kill everybody. So I keep it at one. Yeah, I'm not trying to flex. Yeah, I'm saying.

Like, come in. Yeah. What's it matter? Yeah. Nobody wants to hang out with me in there if I do that. So I keep it at 180 when we got company over. And so that's hot enough for them to hang out

in there for a little bit and I still feel good in there so but I mean when I there's times where I'm like I want to see if I can push push it and I do so yeah yeah I want to come try it look if you've ever stood in front of a cabinet packed with mismatched pots and pans wondering

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It lasts a long time. it works. Again, I'm a health and fitness guy. My favorite part. No forever chemicals. You got to try their stuff out. Go to from our place.com. Use the code mind pump at checkout. That'll give you 10% off site wide. Back to the show. First question is from the type 2 nurse. What is the best way to come off a gLP one and reverse diet? How long should it take and how often to increase calories? More and more of these questions are going to be coming in as more people use these. So I'm going to be speaking off of the experience that we've had so far with the clients that we worked with and the clients that our coaches work with who are on and coming off GLPs.

And also from just talking with experts in the field like Dr. Seeds. So this is based off of this and this could change in the future, but so far this seems to be the best approach. And that is to slowly scale down the use of the GLP. Now, along with that slow scaling down, appetite will slowly scale up. Okay, so what you might want to do is you take your normal dose of your GLP and you want to cut it in half, let's say. Stay on that for a while. What you'll notice is an increase in appetite. With that increase in appetite, you increase your food intake with the goal of getting stronger.

That's the other part of this. Try to aim for strength gains in the gym. Don't do things like weigh yourself on the scale because that could totally throw you off mentally. But rather, I want to get stronger. I'm on a phase now. I'm going to go on the next three months of trying to get stronger at certain key lifts. And you cut the gLP dose down. Stay at that lower dose until you feel like you can cut it again.

And you take a scaled approach. And what follows with that really nicely is an increase in appetite, which allows you to eat more. The amount that you would eat more and whatever, this depends on the individual. But typically you're adding, you know, 150, 200 calories each time you jump up. depending on the person, sometimes more, sometimes less. And you want to keep your calories stable for at least a week or two before trying to bump them up again. Yeah, this is hard to answer for two reasons. One, we're not doctors.

And we have to work with doctors with stuff of this, right? We have to tell the patient or tell the client to go back, talk to your doctor about doing this and we make suggestions. More often than not, I don't think we've had too many pushbacks from the doctor. No. Every time we've suggested this type of stuff. Oh, no. Dr. Seeds is like, that's a great approach. Yeah. Well, of course, him, my feeling.

But even other, even other doctors that I have patients with GLP-1s, generically speaking, I think your recommendation of half, half, half, half, half all the way until it's gone. What I've seen different is some people can do that progression over the course of four weeks each week cutting in and half and be completely off. I've seen other people who they do half and then they have to stay there for like three, four weeks and then they do a half again for three or four weeks. Then we've had people who have, you know,

taking it all the way down, it came off, and then two weeks later felt ravenous and then had to go back on. And so, you know, just give yourself that permission and time. The people that have the most success, in my opinion, obviously the people that are strength training and are pursuing getting stronger in the gym and hitting their protein intake seem to have the most success. It's like, focus on getting stronger, focus on those additional calories going to good use. The other people that have had a lot of success are also the people that did a lot of the work on connecting the dots of their habits and finding things to replace that, whether that was you were an ice cream binger at night. And so now you have, you know, Cocoa Whip or Greek yogurt

with fruit instead. Or you were a person who was mindlessly snacking throughout the day and now you prep your meals and you no longer snack throughout the day. Like whatever your thing was that caused the excessive weight gain, you've done a lot of the work to replace those behaviors with good behaviors. That paired with the tapering down, it seems to be the recipe for success. Now, I do want to add that what we're talking about with scaling down the dose really only works with compound pharmacy. Yeah, I was going to say the preloaded pens aren't, you know, conducive to that. They don't allow for that. They don't let you do that. So if you're, if you're on a brand name, GLP that's preloaded, and you want to move to a scale down approach,

we have partners at nphormon's.com. And we could use you go on there, switch to a compound. GLP, which comes in a multi-use vial, that allows you to titrate the dose. So now you can titrate the dose and come off. Next question is from Kara Ray lifts. I was previously in a bulk where I did everything correctly except I was over-training. Is it possible that my body gained primarily fat instead of muscle? I think this may have happened to me, but I am unsure if that's even possible. Yes, totally possible.

Absolutely possible. One of the, there's a lot of different ways to gain mostly body fat in a bulk. But one of them is to overtrain. Yep. If you over train while eating in a calorie surplus, you're definitely going to gain body fat. This is why one of our, if you've listened to show long enough, one of our favorite programs to recommend to people is MAPS and a bulk. Yes. Is we know it's one of our moderate to low volume programs in only three days a week, especially if someone's already been training for a while and they're going into bulk.

It's one of the best programs because the likelihood that person's going to overtrain going into a bulk and reducing probably volume is very low. And so get strong in a program like that, you're more likely to. And the reason why this is, one of the possibilities, is that you don't build muscle in the gym lifting weights. You send the signal to build muscle. When you rest and recover and adapt is when you build muscle. And so if you are pushing, which is the mistake that I think people make sometimes is overdoing it and training so hard and your body's constantly trying to recover

and it's never fully recovering and adapting. And so you end up putting on body fat instead of muscle. Right. Next question is from DeNUFTO No, how much training volume is optimal when in a deficit so I can avoid over-training and injuries? So this is a good question. It's a difficult one to answer because sometimes people are doing too much volume to begin with. And then they go into deficit and so I cut their volume down more. But let's just say for the sake of this question that your volume is optimal. You're training with a good amount of volume and you feel good and you're about to go into calorie deficit. to say the calorie deficit is a 500 calorie below maintenance, which would be a nice,

a traditional deficit. So 500 calorie below maintenance, in my experience, typically you cut the total volume down by about 25%. This is what typically looks at. A 25% lower seems to work well with that kind of a deficit. Now, the larger the deficit gets, the less volume your body can handle. Also, what I'm giving is very general advice, because what's actually true is more often the knot when I actually meet someone like this, I look at the total volume, like, you're overdoing it to begin with. Yeah. So we need to cut in half.

So I'm glad you said that because we got asked this question just recently and you answered it that way. And then I came right behind you and said like, you could go half. Yeah. And the reason why I said that is because of the study that we've shared on here so many times on the amount of volume required to maintain the muscle that you've built is like, you know, studies are showing anywhere between like one-fifth to one-ninth. So you're talking about way less, way less than half to just maintain.

So it doesn't take that much. And what people are more likely to do in this state is to teeter over and do too much for how low a calorie they are than the other way around. And so really, if you just stay consistent but reduce the volume. And that's why I said 50%. I'm like, you come down at 50%. You're going to be fine. And I mean, I've seen this so much, even in the competitive professional level, with these pro bodybuilders

that are, they would be training, and then they would cut hard aggressively, add cardio, and increase their intensity in the training, going into a show because they're getting like, I'm six weeks out and they want to sharpen up and that's all these terms they'd use it. I was like, what are you doing?

Like, you've been, you haven't missed a day in the gym in three years. And you've built all this muscle in the off season. And now you're going to ramp up cardio, ramp up volume and intensity and put yourself in a deficit. Like, talk about a recipe to lose the muscle. muscle that you built, they'd be far better off doing 80% less than what they were lifting at and they would keep more muscle in pursuit and they would look better at the end of it.

So this is the mistake I see people make more often than not, is they're super motivated to cut and they do all the things and they end up losing muscle too. Next question is from Grace Hoyt. What is the best advice to remain patient and trust the process of lifting and getting stronger? You know, the best, so there's a lot of things you could do, but really the best advice I can give you is this, is to learn to enjoy the process, to have fun while you're doing it. Nothing makes you more patient than not looking at the destination and just enjoying the journey. And it really does work that way. Like when I had clients that I was able to successfully get to this place where they just liked meeting with me, they liked being active here and there on their own.

they started to enjoy eating healthier because they felt the benefits, they connected the dots, the behavior started to change. They hit the, they got the results. They hit the destinations. And there was no impatience

because they weren't constantly looking at where they're supposed to go. To put it you differently, imagine you're flying somewhere, you're traveling somewhere that's 15 hours away. And all you can think about is when you get there.

I need to get there. I need to get there. Man, that's going to feel like forever. Now imagine if the travel itself was so enjoyable that you lost track of time. We've all done that, right?

We've all done that where you're sitting with someone you really want to hang out with and talk to. Before you know it, it's like the first time we all met and we hung out. We talked for four hours. It felt like a 30-minute conversation. So the best possible thing you could do for the patience is learn to enjoy the process and enjoy what you're doing. And then the rest of it takes care of itself. I have a small hack for this. I think the Sal's advice is spot on.

And I think this is important to everybody during their lifting career and journey. At some point, you'll be faced with learning and needing to learn how to do this. But when I've been faced with this personally and with clients, a small hack that helps with this is learn a new lift. Like if you feel like you've just been kind of plugging away and consistent with your workouts and the strength gains aren't coming on very fast, learn a new movement. Because if you've never done a Turkish get up

and you go try and do it for the very first time, you're going to be terrible at it. You're not going to be able to lift any weight really with it whatsoever. And watch how quickly you start to get better at it and you get stronger. So if you, and I, and with some clients that would be in this situation, and I can hear it in their voice, they're struggling with this, and I have the talk that Sal just had.

And they're like, yeah, that's all great advice. Still can't figure out how to learn to love this journey or whatever. I'm frustrated. Giving them a small win or showing them progression or strength gains somewhere really quick, a hack as a trainer I'd find is like, I would find a lift they had never done before. I would teach them if they'd never done Bulgarian split squats, like, we're doing Bulgarian splits squats now. And now they can only do their body weight.

And guess what? In four weeks, they're all of a sudden holding 30-pound dumbbells. It's like, whoa. Look, and that a lot of times will help you break through this. And so if this is you and there's a movement, maybe you've, you know, remember never done windmills or you've never done a circus press. I mean, there's so many different great lifts. If you haven't done one that you've been interested or curious about, start it.

Start it and practice it and get good at it and watch you get stronger. Yeah, look, if you like the show, come find us on Instagram. It's Mind Pump Media. We'll see you there. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance,

check out our discounted RGB Superbundle at Mind Pumpmedia.com. The RGB Superbundle includes Maps Anabolic, 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.