Mind Pump: Raw Fitness Truth - 2958: The Best Cardio for Fat Loss Endurance and Athleticism (They Are All Different)

Episode Date: October 2, 2026

MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15).   In this episode the guys break down the best forms of cardio for fat loss, endurance and athleticism. They cover why walking is the best cardio for fat loss, why steady state is best for building endurance, why HIIT develops the kind of explosive stamina that sports actually require, and why playing a sport or just going out and having fun is the most underrated form of cardio for everything. They also get into Butcher Box pricing vs. fast food and why the grass-fed quality argument actually makes financial sense, Adam tracking his calorie burn on Oura and noticing how fitness naturally increases NEAT over time, Adam's fat loss competition strategy heading into a Cabo trip, the origin of the phrase blowing smoke, the Canadian grandma euthanasia lawsuit that has everyone appalled, Max starting drum lessons and showing real promise in his first session, and Justin finally agreeing to do the Organifi parasite cleanse. Then they answer questions from Instagram.   SPONSORS   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.   Organifi (parasite cleanse): https://organifi.com/mindpump Code: MINDPUMP for 20% off.   LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed.   LINKS   Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:06 - Best cardio for fat loss, endurance and athleticism — the breakdown 3:25 - Walking for fat loss — why this is the best form of cardio for body composition 8:06 - Why strength training should always take priority over cardio in a deficit 13:27 - Steady state cardio for endurance — who it's actually for and when to use it 15:56 - HIIT for athleticism — the explosive stamina that sports actually require 21:09 - Sport and play — the most underrated form of cardio for everything 25:56 - Butcher Box pricing breakdown — why grass-fed quality actually saves you money 30:18 - Adam tracking calorie burn on Oura — how fitness naturally increases NEAT over time 36:06 - Adam's fat loss competition strategy heading into Cabo 37:54 - The origin of blowing smoke — the real 18th century medical practice 40:19 - Canadian grandma euthanasia lawsuit — held down against her will 42:01 - Max starts drum lessons and shows real promise in his first session 59:22 - Justin finally agrees to do the Organifi parasite cleanse 1:03:49 - Q&A: Does it matter if you get close to failure with light high reps vs heavy low reps? 1:06:49 - Q&A: How important is leg strength if you have great balance endurance and can push a sled? 1:09:42 - Q&A: Is going heavy two months out from a bodybuilding show actually worth it? 1:13:59 - Q&A: How to cope with chronic shoulder bursitis beyond cortisone shots

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 health fitness and entertainment podcast in history approaching over half a billion downloads. This is Mind Pump. In today's episode, we answered listeners questions. We went to Instagram, Mind Pump Media.

We picked questions from our fans. and then we answer them. We pick four of them. But this was after the intro, today's intro, 60 minutes long. In the intro, we talk about best form as a cardio. We talk about diet. Of course, we talk about muscle building, fat loss.

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That's it. Enjoy the rest of the show. All right, we're going to talk about cardio, cardiovascular training. We're going to talk about the best forms of cardio for things like fat loss, endurance, and athleticism. We're going to break them down, and this will help you determine which one's best for you and your goals.

Let's get to it. Yeah. Let's talk about cardio, guys. Yeah. Are we qualified? Team no sweat. So just, you know, before we get into it, cardiovascular training is a form of exercise that,

and it's referred to as cardio because it's, you know, it speaks to train the cardiovascular system, mainly the adaptation you get from cardio is endurance when you compare to other forms of exercise, right? If you were to kind of generally say, what does cardio do? It's the best benefit.

It'll give you endurance. But people do cardio for a lot of different reasons. And the three I listed in the beginning are the most common. Most common will be fat loss. The average person who does cardio, although they like the other benefits. The main benefit that I would say

the average person does it for is fat loss. And then next would be endurance. And the last would be athleticism. And depending on what your goal is, then that would determine the form of cardio that you pick. So the first cardio style of training, which some people are going to give us heat for this, because I didn't even classify this as cardio early on.

I would just classify this as activity, and I could still do that. But I would put this in that category for the average person is walking. I'll put walking in there. And I'll say, and I'll make this argument all day long, if fat loss is your goal, then walking is the best form of cardio. And people are going to hate that I said that.

Yep. And they're going to cite studies. They are, but it's pretty, that's pretty much it. Yeah. There's going to be lots of arguments and debates over walking versus running versus cycling versus hit versus whatever. And the data will show other forms of cardio burn more calories. In short studies, might cause more fat loss.

But I'd like for us to argue why walking is, in our opinion, one of the best forms of cardio for fat loss. Well, first of all, I mean, this is obviously top of mind, probably for you and I especially because we're in this, you know, quiet little competition on fat loss right now. And I absolutely will not do any sort of intense cardio or something, but I will absolutely do a ton of walking. And the logic behind that is that the diet is what will do the fat loss. loss from you. Yeah, well so that's the biggest. Eating in a caloric deficit and choosing to eat less,

okay, whether that be a 250 to 500 to a thousand, if you have a roaring metallos and like Sal, you could probably get away with a thousand calorie deficit totally fine. I'm not at that place right now. I can probably handle about a 500 calorie deficit because I'm coming from a place where my maintenance level is much lower than him. So I want to create about a 500 calorie deficit. I want to do most all that, if all of it I can through nutrition. But if I want to create a greater deficit than just 500 calories from nutrition, walking to bump that up a little bit more is going to be the strategy. Now, why?

Well, when I'm in a calorie deficit, my body is already catabolic and stressed. It's already going, we don't have enough food and calories to do what we need to do, just daily activities. and so what I don't want to do is I don't want to send a very loud signal that I'm going to do some sort of endurance type of training because then it will go, wait a second, why am I trying to maintain all this muscle

when you're asking me to go run for an hour and it will pare down muscle? And when you walk, it doesn't have to because you don't push into that cardio threshold. What it'll do is it'll just slowly tap into fat stores and it'll keep just a burning body fat. You push it, and that body fat now is like, oh, my God, this is not enough. And we're also having to try and feed this muscle.

And you end up paring down and losing muscle. Yeah, 100%. So I'll say it differently. I'll just repeat what you said, but I'll say in a different way. Exercise is a stress on the body. So this is what gets the body to change. So I train myself hard. My body perceives it as stress.

And then it tries to adapt to that stress by getting better at dealing with the stress. So if the stress is strength and I get stronger and I build muscle, if the stress is endurance, I'll build endurance. Nonetheless, all exercise induces change because it's a stress on the body. I have a limited ability to adapt to stress, no matter what. Everybody has a limited ability. Some people have more. Some people have less, but you have a limited ability. I'm going to use my stress bucket when it comes to exercise because lots of things feed into that stress bucket, things like sleep, life, you know, being a calorie deficit and the like, right? But when it comes to exercise, I'm going to spend my stress bucket on strength training because that's what preserves

muscle and that's what builds muscle. I'm not going to spend my stress bucket on a form of exercise that really does little to nothing to preserve muscle or worse, if I push it too hard, like you said, Adam may actually tell my body to pair muscle down because large muscles are counter endurance. Bigger muscles require more blood flow. This is what happens. If you want a lot of endurance, huge muscles don't play into this. We know this generally. You look at somebody with lots of big muscle, you tend to think probably not as much stamina

as someone who's much smaller. Now there's a difference in genetics. There's an individual variance, of course. But generally speaking, this is true. So with my clients even, when I'm training my clients and I'm trying to get them to get leaner, I use the diet to get them leaner. Then the stress from the exercises

to preserve muscle or build muscle, I don't want to waste stress on a form of exercise that's not going to contribute to that. So if I'm going to add any other activity, it's not going to tap into stress. And walking doesn't do that. Now, you can walk in a way where you are stressing your body out, but that takes a lot of walking. For most people, if I'm having them increase their steps to eight to 10,000 steps a day, some people may be as high as 15,000 steps a day. It's not actually a stress.

It doesn't really stress the body out. It's just extra activity. And in many cases, it increases. it encourages and facilitates recovery. So if I take someone who's strength training appropriately, and I put them in a deficit, and I increase their steps appropriately, the steps tend to not tap into stress.

What they tend to do is help facilitate recovery. It actually helps, in many cases, the strength training. So this is why walking is one of the best ways to leverage activity for fat loss is because, look, if I have extra stress that I can apply on you and I got other forms of action, and I'm looking at exercise, I'm like, okay, cool,

this person is doing well, what other stress can I add? I'm going to give it to strength training. Let me add more to why that is such an important choice. Because we like to talk about like behavioral and real world, not just perfect study. In a perfect study, they put all these people together and they say, you can eat this many calories, you do this, you do that, and you're instructed what they do. In real life, my goal is a 500 calorie deficit. And I do really good most of the time. And every once in a while, I don't do so good.

And I overeat. And overeating, when I'm trying to be really good, might look like, well, instead of a 500-calorie deficit, I went in like a 300-calorie surplus. When I'm choosing strength training as the primary stress on my body for exercise, then guess what happens with those 300 extra calories? They get partitioned over to building muscle. You get body composition. So I get positive benefits to that. If I choose cardio as my main source of calorie burn and I overeat calories. Yeah, goes to body fat.

And so there is a huge benefit to making the choice of if I'm going to add a stressor, an exercise stressor to my body, choosing strength training is not already on all the studies a better form anyways. We've talked about the studies that support that for fat loss. That wins. But also in real life, when you're not perfect. And you have the night you eat out or you're eating foods that you didn't weigh and measure and track and you're guessing what the calories are. And you accidentally eat 300 in a surplus or 500 calories in a surplus.

But guess what? I had a great squat session yesterday and lifted really good. And guess where them extra calories are going to go? They're going to get partitioned over to building muscle. And so that also is a great buffer for a overall weight loss. strategy because it also buffers the days when I'm not perfect. Yeah. And I want to keep, I want people to understand.

We're talking about fat loss, not weight loss. So intense cardio plus strength training will cause more weight loss, but that weight is not just fat. You're also looking at lean body mass loss. Also, studies are done in 12 to 16 week periods of time. And people can handle more stress for short periods of time. But we've trained people for years. And so I never look at a client and go,

I'm only going to see it for 12 weeks and you're out of here. I'm looking at them like, I'm going to get you lean, I'm going to keep you lean, and I'm going to keep that happening forever. And walking is just always been the most effective form of activity slash cardio when the goal is just pure fat loss.

Now here's a deal. Walking's not perfect. It's not the best for endurance. Look, if you want to build endurance, I'm not going to have you walk. The only time I'll have you walk for endurance is if somebody's so deconditioned that walking is a challenge. Yeah.

So somebody's like, like maybe they were bedridden for a while or they never walk. and just walking around the block gets them winded. But for the average person, if someone comes to me and says, you know, I want to add cardio and I say, okay, what's your main goal? And I say, honestly, I want more stamina.

I want more stamina so that I feel more fit and healthy. I want to be able to do activities on the weekend. And I don't want to be out of breath. Well, walking isn't the most effective for endurance. It just isn't. When that is the goal, steady state cardio is great. It's a great form of exercise for endurance. Endurance. Steady state cardio looks like going on a treadmill or an elliptical or a bike or a rower or swimming for 30, 45 minutes, 60 minutes. Now you're building endurance. And if you want endurance, that kind of endurance, there's no better form of exercise.

I mean, you can manipulate it with incline, which is, you know, definitely something if you want to intensify it, get your heart rate up substantially without the high impact of cardio. You know, it's a great option for that. But yeah, I mean, that's just one of those things. if you're looking for endurance, completely different pursuit. And I want to add that because I know we speak to fat loss and body composition because that's really what 90% of most people come to us for or they want. And so it sounds like we're like anti-cardio for a lot of reasons,

but it's just a terrible strategy for that. But I do want to point out that when I get a client to their body composition goals and when I get a client to lose the body fat that they want, and I'm overall training them for life, this type of cardio is is recommended. Yeah. It's for overall heart health and longevity.

Absolutely. I want my client doing a couple times a week of this steady state type of cardio because it is, it is so good for them. But in the pursuit of when we're just getting started or we have a goal of body fat loss, body composition change, it's not in the cards. It's just not the focus right now. We're going to reduce the body fat and we're going to increase. activity through walking and things like that, which are all also very beneficial.

And then we get to the physique that you like and want or lose the fat that you needed to lose. And now- It's making more fit. Yeah. No, 100%. Like, I'll tell you what, we managed gyms for a long time. I can walk into any average gym right now and pick, you know, 10 random people who are running on treadmills or on ellipticals or doing cardio. And I could ask them, hey, why are you doing this?

What's your number one goal? And nine out of 10 of them, if not 10 out of 10, then we'll sell, I'm trying to lose weight. Yeah. And then you might get someone who says, oh, it's for my health. And then you get the odd person who's like, oh, this is because I like the endurance. It's actually quite rare. Somebody says, I'm doing this for endurance. It's actually a secondary or third, you know, goal that they have.

It's like a good, wonderful tag along. I lose fat. Oh, and also I get some endurance. Yeah, it's healthy. I think that's people need to realize that. That's why we speak to it so much is because of that fact. It's like, it's really, it's an aesthetic, you know, I want to lose body fat. And to move, you know, effectively in losing body fat, we've got to manipulate your calories,

your nutrition. Like, let's go in that direction because the other direction, we go, you know, burn calories. Like, you're going to get all the aches and pains. And again, like, what's your body prime to do is to hold on to energy? And what's energy? By the way, Justin, I mean, they've done so many studies on this. Fat loss through exercise alone is a fail. It's just, you can look at all the data you want.

Yeah. People who try to change nothing about their diet and just try to burn the calories. It's a very, very terrible way to burn body fat. You'll get fit. You'll get more fit. And that's got its own benefits. I'm healthier. That's also awesome.

But for fat loss, exercise alone is terrible. Diet always has to play the main role with that. All right. What about athleticism? So this is a different type of endurance. So the steady state type of endurance you get from, you know, getting on elliptical for 45 minutes, that'll give you endurance. but that kind of endurance

is the kind of endurance that you'll need when you do the elliptical for 45 minutes or do a slow run. What if you want athleticism? Athleticism rarely looks like and what I mean by athleticism

is the kind of endurance that you get with athleticism. So I'm not talking about the skill of playing the sport that's totally different. But the kind of endurance that most sports need require bursts of stamina.

Related intensity. Yeah, it's not like this constant unless you're a long distance runner. No, reactive, explosive. That's right. And that's hit cardio. Hit cardio will develop that. So what does hit cardio look like?

It looks like a sprint for a short period of time, 20 seconds, maybe, 30 seconds at most, and then cruise until your heart rate comes down and then you repeat it. And the grand total that you do that for is maybe 15 minutes, 20 minutes at the most. That is the kind of endurance that most sports ask for. You're simulating some of those bouts, like when you're in the game, right? So if I'm playing basketball, I'm going to be running down the course. I'm going to be moving and getting open and then I'm going to be kind of waiting around

and like recovering. And so, yeah, to kind of simulate that within your cardio pursuit makes sense. Yeah, and I'll say this. So there's a pros and cons to hit cardio in comparison to steady state. The pros are less time, same calorie burn. So 20 minutes to hit cardio is like an hour

doing steady state, for example. The kind of endurance you build is more carry, over to the real world, I would say. Here's the cons. It's intense. So a 20-minute hit session will stress my client way more than an hour steady state. There's prerequisites.

And if you've got bad technique on your cardio machine going slow, it's going really bad, going fast. So injury rate is much higher with hit cardio. So it's just not appropriate for a lot of people, but if you build your fitness up to the point where you can do hit cardio and that's what you're looking for, you want that kind of stamina, it's a great form of exercise. Yeah, this is, this one could have easily flip flop with two for me, but where you placed it for the reasons you placed it, I think is appropriate and right. For the general population, the way you're ranking these and ordering these, I think it belongs where it belongs. If you're somebody who is already, I have pretty good condition. I use 12 minutes to hit post workout getting ready for a show for fat loss. How long was your sprint? Was it 30? It was, no. It was like literally you, it's all out for 10 to 15 seconds. And then and then wait until the heart rate comes on. And then let the, heart rate, oh, and we only 12 total minutes.

Yeah. It's 12 total minutes. And I remember the, the motivation. Again, this is where bodybuilding and the, where we can get picked on for the science on how we articulate something, right? So, like, there, I remember reading studies that weight training depletes the glycogen stores by, like, 80 to 90%. And then you want to go in there and run off of fat. Exactly. And so then I don't want to do endurance type running,

so I want to do something that's kind of high intensity, exerts the body in a short period of time. Also has some benefits for muscle because I'm activating the legs or arms or whatever I'm doing in an explosive manner. And it's short duration, so I'm not sitting this loud endurance signal. So the logic or theory behind it was post-workout, deplete those glycogen stores through a short burst of a 12-minute. more anaerobic.

Yep. And then after that, it's like, and then I would delay eating. And so it's like, okay, so now I just emptied everything out, cruise for a little bit where I'm not eating,

let my body tap into more fat. That's the bodybuilding side. Yeah, exactly. It's the bodybuilding way to communicate it. It worked incredible for me. By the way, the truth is,

the reason why that works so well isn't necessarily for the reasons that bodybuilds communicate, but really it's just you saved your energy for the most important thing, which was lifting weights.

Right. So you did that at the end because you want to be, Yeah, your priority was the weights. Yeah, and then the weighting to eat was just another way to help you hit your deficit. Yes, right. You know? Yes.

Yes. And so, again, another example of where I think we threw the baby out with the bathwater because us bodybuilders did a terrible job of communicating exactly. We read some science, made some sense to do this. And what we saw. In the real world? It worked. It works for a lot of people. And so it's still applied, similar to the argument I'm making.

made about fasted, you know, cardio or walking in the morning pre is like, I think we did a bad job of how we communicate the science, but in the reality is, is it effective and it works well. But where I wouldn't want someone to do that. Now, I was a highly trained in good physical shape athlete who could do something like that. I would not do that with Ms. Susie, who wants to lose, you know, 30 pounds and is, you know, post-pregnancy, 45 years old, getting back in shape and she wants to lose body fat. I'm like, we're going to do some hit post workouts. Like, just not appropriate for her.

The risk of injury and overstressing her, not worth it. So that's where I mean like this could go two or three for me, depending on the person. But how we're communicating and who we're talking to, I would put it at three also. Lastly, I'll say this is the most underrated form of cardiovascular exercise. And it's also, it's super underrated. It's my favorite version. But it's the best, everybody. And nobody talks about this.

enough. It's the best form of cardio for whatever goal you have, which is to just go play. Nobody does this anymore, or at least they don't do this and understand that this is cardio. Like, why schedule getting on a treadmill for 30 minutes by yourself? When you can go to the park with your kids, connect with your family, play hide and seek across the field and run. And what ends up happening is you lose track of time. You probably go longer. It's more fun. You connect with your kids. Everybody has a good. good time and you're working out or you go on a hike with your wife or you go ride your bike with your buddies like or you go throw their frisbee like some of frisbee it's like hey you know what

i'm supposed to do you know two sessions of cardio well you know instead of going to the gym do you want to go play pickup basketball or go play pickleball or let's go on a hike or you know i'm going to do i'm going to take the kids and i'm going to chase them that's what i like to do i go to park and my cardio is like i'm going to go run after my kids that gets me to move and it's not like I don't feel like it's a discipline or it's a punishment or it's like, you know, it's like literally you're playing and you're having a good time. The byproduct of that is you got a lot of good movement in. It's like you get your heart rate pumping and, you know, you get a lot of benefits from that for health reasons, but also, too, it's just the enjoyment of it. I think, again, it's way, way underrated.

Totally. It's so underrated that this could be number one for me so long as the understanding of the client is clear. meaning if I have a client who wants to stay healthy, lean, fit, and they communicate it in that way. Like, I just want to stay healthy. I want to stay lean and mobile fit. And part of that. And they're coming to me and they're overweight.

And they used to be there. And that's what they want to get. And they admit I love playing pickup basketball three, four times a week. I'm not against that as a form, even though I know it's not the best form of fat loss strategy for them. And it's definitely not the best way for buying. body composition change. And that's how I would communicate that. It's like, listen, there is a faster, better, more appropriate way for us to get a body

composition change. But if you know you love the game of basketball and you want to continue playing that into your 40s and 50s and you don't stop. Like I would never tell a client not to do that, even though I know that there's a better way to do it. 100%. Where I'm conflicted and I have a hard time is somebody who, let's say, played basketball their whole life. They love the sport of basketball. They're way out of shape. And now they know,

I want to get in shape. And so I want to use basketball as my way to get there. It's like, listen, we can get there and then we can start to play basketball, which I think is a way better strategy. You trying to play basketball, while we're trying to also build muscle and lift weights can be very conflicting and make that process longer, more arduous. And you not have as much muscle on your body. And so it's getting a very clear understanding of the client's goals and what they want matter, because I won't be able to get you with the best body that you've always wanted and also as lean as you wanted through using basketball as the form of cardio to get there. But I absolutely can get you healthy, fit, strong, and loving. And if you're going to do that for the rest of your life, that makes sense.

Yeah, for me, what's the most important about that is the most important consideration is, will this person want to do this? Forever. Well, they want to do it forever. And it's like learning how to play and have fun. And oh, by the way, it's also a form of exercise. But I'm not even doing it for exercise. Also how to get community. Also, it's how to hang out with your friends.

Like, dude, it's, I think the advantage we had as kids, it's like, you know, we lose that as we get busy with responsibilities. We get work. And everything leads us more in a sedentary path. And I think that if this is something that sparks just general movement, like if you're adding on top of general movement. Your body is naturally inclined to have more energy and get up and do things. And so if you, if you have that as like your base, your foundation, now we can build it even more effectively because now the recovery process is better. You know, your body's more, you know, in tune with wanting to, you know, get stimulated from weight training. Like, so there's, again, like, even if

it's your regular, if this is your baseline, you create your new baseline. It's like, okay, I just need like move more. I need more activity, you know, play and sport is a huge part of that. Totally. Totally. All right. So since we were talking about diet a little bit, you know, one of our partners is Butcher Box. And we've been with them for a long time. So if you're not familiar, this is a company that delivers a box to your door with really high quality meats like grass fed beef and crepe-free, you know, chickens and pork and wildcaught fish. And so I wanted to go over the pricing because we often talk about how Butcherbox like has good meats that are healthy and high quality. But then they also save you a ton of money. So I wrote down some of the costs. just so people know, a medium box is about six proteins up to 21 pounds of meat. That's $179 a box. So try and find that at the grocery store with high quality meats. A large box, nine proteins up to 31 pounds, 249 a month. And then they have an extra large box, which is about up to 12 proteins,

up to 42 pounds of different kinds of proteins and meats, $319 per box. And then what you're looking at with butcher box is like super healthy, That's less than $10 a pound. Well, it's eight, it's between $8 to $15 a pound, depending on what you order. Yeah, yeah. And it's 100% grass-fed beef, pasture-raised beef, grass-finished beef, free range, feedlot-free. That's B-Corp certified, no antibiotics, no other hormones, animal welfare certified. It's like...

You know, it's so funny. Okay, so 8 to 15, you said, so let's just say average a 10 to make easy math for everybody like that, of a pound. So most people's meals are a half a pound or less. I know. Okay. So that's it. That's two eight ounce cuts of meat with something cheap like rice or potatoes.

Saves you money and you're eating healthy. It saves you so much money. And there's this huge myth that eating organic and healthy is so expensive. Are you kidding me? Find me a $8 meal on a fast food restaurant. You can't even like the days of, McDonald's for under $8 doesn't exist. I mean, the cheapest fast food restaurant that existed back in the days.

Dude, I was just watching. It does not exist. I was just watching Beethoven. You guys remember that movie? Yeah. So that's like early mid-90s, I think. And there's a scene where they're driving through McDonald's. Yeah.

And they're talking. And in the background, was it $2.99 or $3.99? $1.99. $1.99? For a number? Everything was $1.99. So they had in the background, the menu because they were to drive me. So I was just trying to remember because I used to get a number one at McDonald's when I was a kid.

I think McDonald's, that I can remember, it was $2.99 for a number one at McDonald's. For French fries, a burger, and a Coke. I know. For like $2.99. Maybe $3.29, I can remember. That's the highest. I remember when they had $0.49.20.

What is it number? What is a number one at McDonald's cost? I have not seen. Yeah, find out. I haven't been there in a long time. Do you guys remember when McDonald's had $0.49 and $0.29 and $0.29 and $0.29 and $0.29 and $29 on Wednesdays and Sundays. Yeah. You know why I know this?

I know this, too. Because they were 15. I was in high school, you know. So we used to live off of those. Yeah. So what is it? Is it a Big Mac? Oh,

meal costs. Is that what the number one is? Is that a Big Mac meal? Yeah, yeah. It's a Big Mac meal. I was never a fan of the Big Mac. Nine to $12. $12.

Yeah. Wow. This is what I've heard. Everything is like, you can't find anything under 12. So okay, bro. Okay. And by the way, the Big Mac is, I think, it's not even a quarter pound of meat. No, no, quarter pound of meat.

Most is bread. Right. Yeah, so you're not even talking about a half a pound of meat. No. You're talking about a fraction of the... Less than a quarter pound of meat. Yeah. Oh, my God.

I know. And it's not, like, not to talk crap at McDonald's. Great American company. I get it. But it ain't grass fed. You know, it's not the quality meat that you get from... They don't have all those... Yeah, but there's this big myth that, like...

It's expensive. No, it's cheaper. Especially, and here's the other thing. And like, if you go to Costco and get a 10-pound bag of white rice... I know. Cheap. Cheap. You know, it's just...

And there's also this other thing. Like, we talk a lot about meal prepping here. You know what butcher box encourages you to do? Meal prep. You get a box of meat at your door every month. You throw it in the freezer. You plan it out. Once or twice a week, you meal prep.

Boom. Guaranteed. Right there to all grill up at once. 100%. Guaranteed better health, better macros. The whole thing, save money on top of it. Yeah. I mean, if your centerpiece of your meal is that, you know, steak, like, again, like, to, from a cost

perspective, it makes perfect sense to go that. totally hey I wanted to bring up something that we you know we kind of not we as in the three of us debate each other but we kind of debate this the science that's you know argues the pound of muscle debate and you know how much is it burned in your metabolism and you know we're always making the case for it's like you know there's so many other factors that we're not including and we're measuring and there's something that I've noticed that it's really interesting to me over the last like It's been a, I think I'm on like a month and a half of like, maybe a little longer than that of like really, really consistently tracking and watching things. And that's, that's, you know, aura, steps, sleep, uh, readiness, uh, calorie burn. Um, I'm not, uh, I'm just now starting to, to measure macros and calories. I was just kind of doing our own rules like we, we tend to teach on here, uh, up into just like a few days ago. I always started weighing and measuring. Um, but what was most interesting,

is I have a very consistent pattern of I'm following a MAP 15 protocol. I show up to the gym. I walk for the first 10 minutes just to get my mindset ready and just kind of warm the body up a little bit before I get into my priming mobility and then get into my two movements or whatever like that. And so like my routine is very similar every single time. And, you know, I'm not as big of a guy as I was in muscle and I'm not as active as I was before. And so like, you know, it takes, it takes those extra steps and our walks and things like that for me just to get to eight to 10,000 steps, you know. We're sitting here all day long. Yeah. And I was and I'm consistently like a like a bad step day where I'm like 6,000 steps or less.

I can my my my total calorie burn could be as low as 2,800, which is like crazy for me to see that number. Like I've never seen under 3,000. And like a good day was between 3,000 to 3,200 calories burn. and that's with doing all this stuff, right? So I'm kind of hovering between this 2800 or 32. I've been consistently, that's every single day with this kind of thing. Nothing has really changed. Other than I'm getting fitter, okay?

I'm about the same body weight. So I've had this beautiful probably exchange of I'm losing a little bit of fat, gaining a little bit of muscle. And my calorie expenditure right now is consistently hitting about 3,600. burn right now. And there's a couple of things that I know that I have done, unintentionally, but, and I can see it on the treadmill because it's measurable and it's easy, but I know it's happening in the rest of my day. And I've said this before. When you start to get fitter and healthier and more consistent and stronger and build more muscle, on those things like that,

you just move differently. Totally. And like, I remember when I first started walking on a treadmill, as embarrassing as it is, was like, you know, a three speed was like, you know, a three speed was like kind of a walk. And why that was so like glaring for me was I remember that I always walked at a four speed incline as my walks as a competitor. And I remember like trying to get into Ford. I was like, I thought I was going to trip. Oh my God. And so I like, I scaled it all the way back to three and then three point two and then three point five and three point seven. And now I'm walking at three point eight, not an incline, just three point eight regular or regular walk on there. And it doesn't feel like I've gone any faster because I did it so slow and incrementally no time.

And that is and that I know is a tribute. Now, just to everybody knows, going from 3.2 to 3.8 on the treadmill on a 10 minute walk does not attribute for 400 calories. There's other stuff happening. But what I know that is if I notice your perceived activity changes because you're more fit. So you'll think I'm not more active. But if we were tracking you all day long, you would see you are. And that's what's happening.

Yep. And that's exactly. And that's what I'm trying to communicate right now. is that my perception of my walk has not changed. I'm not trying to go a little bit. If you were walking outside, you wouldn't even know your way. Exactly.

You wouldn't even, and that's what's happening. So the rest of the day, I know that that's carrying over. The way I kick the hack-a-sack when I'm playing with the guys are a little bit like that. When I get up to clean the house or take the trash out,

and I even noticed it taking the trash out. This is what kind of sparked us for me. I didn't. I did a, so I have these like gradual steps to go to my front door. And I did like a little leap. It was just, you know, like it was the distance from my step to the step.

More energy. Yeah, it just, it was a. And it triggered this like, oh, that's funny. Like I have this little extra pep in my step that wasn't there just a month and two months ago. There's so many things you can't. And you can't, you can't put that in it. We can't peel off a pound of muscle put in a lab and be like, exactly. You can't quantify that in a study where you control all these things.

And you tell people you can. only do this. Listen, we routinely get people's... We don't have a stale environment like that. We don't. We routinely get a person's metabolism, quote unquote, to go up 800 calories. Yeah. 800 calories.

Like, and they're not building, you know, 30 pounds of muscle to do that. It's like four pounds of muscle. And if you ask them, they wouldn't say anything's changing. Just like I'm telling you right now. But I'm like, you're eating 800 more calories. I am not going out of my way and doing extra walks. But everything is, everything is coming up just naturally. Yeah, yeah.

because I'm more vibrant. Totally. I'm stronger. I'm lighter on my feet. And so every bit of every little movement that I do... Definitely plays a role. I'm telling you right now, it plays a 400 calorie roll in just...

Which is a lot. It's a ton. And I'm not even... Like, I'm not even rolling. Like, get me rolling and, like, some of these clients who we work with for six months and we build... I haven't put no 20 pounds of muscle on right now. Like, you put 20 pounds...

15, 20 pounds of muscle on. 10 pounds on muscle and so different. Way different. Way, way different. I was thinking about this fat loss competition earlier. I walked out and I was like laughing to myself because it's always fun. It's always fun competing with your buddies. And I'll just say it out loud what I was going to do.

I'm not going to do it. But I was like, you know what I was going to do. I was in a DoorDash ice cream to Adam's house tonight. That's his house. Just open the door. Ice cream. Bro, I'm way dirty. I'm way dirty.

I'm way dirty in a seeker than you are. You don't even know what I've ever been playing. You put it in olive oil on all your meat, bro. And this is Italian oil, another sitting extra olive oil there. I just pour an extra tablespoon. You're replacing my crate tea capsules with like fish oil or something. Like fatty acids or whatever. I used to do that with my buddy.

My buddy and I, we did too. We used to compete, my buddy Don. And then, you know, I'd go buy lunch or something. You're right? So we're like, hey, let's go get lunch for us. And he's like, I want turkey sandwich this and that. And I always be like, extra made it. He'd take a bite in it and be like, that's hell of mayonnaise.

What's going on, bro? Nothing. I'm waiting to hear from my other buddies that are in on it, in on this with me who are getting ready for Cabo. So everyone's kind of on their kick right now. I mean, literally, this is the motivation aside from you.

It's like, well, you're the fitness guy, bro. You better be the most. Well, that's what I'm getting ready to go to Cabo with three other buddies. And all,

two of the three are like shredded great shape and they're not even fitness guys. And so I'm like, I can't be like the worst physique going to go there. And on the physique guys. Yeah, exactly. My friend Adam, he's a fitness professional. Yeah, yeah.

This guy taught me everything I did. Yeah, yeah. I'll talk to the car salesman, actually. Yeah, yeah. Yeah, you look so. Yeah, I was like, I got at least bring it for that. Dude, I learned something the other day. You probably already know this, Justin.

So if you know this, I'm going to see if Adam knows this. But do you know where the term blowing smoke up your ass? Do you know where that came from? Yes. I even brought the supposed to a long time ago. Yeah. Yeah. So do you know what this is, dude?

Smoke up your ass. Yeah. You've heard that before, right? Real thing in medieval times. Yeah. So you've heard that right. Oh, bro. For health reasons.

Do you make someone feel better? So listen. So, you know, they say, oh, stop blowing smoke up my house. Yeah, yeah, yeah, yeah, yeah. So before CPR, there's a picture, too, of the... It's a revival technique. People tried to revive drowning victims by blowing tobacco smoke into their anus. Into their butt.

In 18th century Europe, a tobacco smoke enema was treated as a serious medical intervention. So when they were pulled unconscious from the Thames, you know, Thames' redone's, or whatever, rescuers were encouraged to warm and rub the body, stimulate the nose with smelling salts, provide artificial respiration, and in some cases, insert a pipe into the rectum

and put tobacco smoke. It just comes back from the dead. You know what? You know why they did it, right? It woke some people out. It did. I'm going to say right now. I'm going to shove something up.

If I'm ever unconscious, then you guys are like, for sure you'll wake up doing that. Now that you know that, did you go down the scientific rabbit hole of like what could be like because okay it does nothing it you don't get you don't get the tobacco in your system no no it could cause uh nicotine poisoning seizures well it's okay so the so the nicotine gets shuttle into your your system right away right well it's like coffee animal right right so

there's got to be there's got to be something bro that support like somebody i think it's the fact that you're putting something up their butt hole i think it's really the stimulation and blowing hot smoke in there that's what i think you don't think it's the nicotine like getting directly into the system no it's I mean, how do you feel when you put a nicotine lozinger in your mouth? That's different than putting smoke up my butt. Well, yeah, it is different. The smoke gets there faster. You think that lozinger hits you pretty fast in nicotine?

Imagine if I shove it up your ass. You imagine, though, your buddy's passed out. You're like running out of options. They're like, listen. Dude, that's, I'm going to be a lifeguard. Who's the first guy that comes up with that? I was one of those stories. Like, whose idea was this first?

Like, I've got an idea. Yeah, you know what to work? He's just smoking a pipe. He's like, let me think about this. Hmm. Hmm. Wow. I thought that was if I read that today, dude.

Of course, Justin did that. All right. All right. So this is not so funny, but this is more medical craziness. Did you guys hear about what happened in Canada with the grandmother who was euthanized? Did you guys hear about this? No. Okay.

So first off, they have that crazy law, right? First off. Yeah. Because, you know, Canada's got this law where you euthanize people. for pretty much, I mean, so many different things. Like, depressed. Including depression. Yeah.

So, hey, I want to kill myself. Don't worry about it. We'll do it for you. That's crazy. Or if you're terminal, whatever. Anyway, it's such a crazy. It's so wild. Did you guys know that euthanize more people in Canada than there are people who die in America

from firearm deaths? Wow. That's how many are happening right now. So anyway, there's a huge lawsuit. In Ontario, Canada, they euthanized an elderly woman against her. her will. No way. She had terminal stomach cancer and they said, we're going to euthanize you.

And she said no. And she fought them as they were trying to inject her. And the daughter, the granddaughter who was trying to protect her or whatever was out of town. So they waited to the granddaughter was out of town. Dude, this is like a horror movie. Bro. In fact, they got bloodied by the needle because the poor grandma was fighting back. They held her down and killed her.

And so it's like a lawsuit going on right now over this. What the hell? What the hell's going on? Is going on? What are we doing? That's insane. It's some evil shit.

It's crazy. If that was my grandma, oh, I'm coming, yeah, I'm coming to make some visits. Oh, dude. I know I read about that and I was just like,

this poor lady, she's like, I don't want to die. Like, sorry. That's wild. Yeah, I've heard it saves us money. Encourage, yeah, there's some like overall thought process of it,

like saving, you know, money because of the, yeah, healthcare system. It's rational. It's craziness. It's inhuman. I know. I know. I have some good news since you brought out that. That's terrible news. Oh, it's like, changes. Change the mood. Yeah, it's super dark. Change the mood. So I have, I have some hope or some positive stuff, you know, on the pursuit. And I don't know if this, I don't know, maybe you feel or don't feel, because your son is so, like, wants to play every sport. But as a dad who values sports so much in child. development and how important I think it is for community, especially this generation now. Like, you know, I feel like I've got this perfect kid, but the one thing that I wish he was more into was sports.

He's just not. And I, and everybody, the only thing I don't like about talking about is because I get a billion opinions from everybody with like, like, I've tried it all. Yeah. Yeah. Like, and I am absolutely the father that, like, encourages to get out there. You play with them. Yeah. I also know better than, I don't.

force it. It's like a like I try to encourage it, let him see it. Like it's a introduce him to it. We've done the soccer thing. Like we've done all these things to try and introduce his two best friends are sports fanatics and he still chooses not to play with him at recess and he'd rather play pretend stuff and build Legos and that's his thing. Right. Yep. And so you know, there's this, there's this, you know, possible acceptance that, you know, maybe my son will never be into that. And really what I want him to then have is if he doesn't have a sport that he plays a team, like some sort of a hobby and a thing that he pursues, you know, growth, discipline. Yeah, challenge. Exactly.

And so, because there are other ways. And so, you know, I'm so glad Katrina did this. And she's just like, hey, I'm going to, I just saw this thing at the school where there's a guy who teaches drumming lessons. And I'm going to try and go introduce some of the drums. He brought it up again a while back. I gave my his drum set to my godson because I bought him

super early. Oh, I forgot you, bro. I bought him when he was, you jumped the gun. Oh, bro. I bought him. I bought him. It was two, dog. He said, I got this video, though. I'll share it with them. Oh, you want drums? I'll share it with the A team. I swear, I thought back then he was going to be like a prodigy

because it was like two years. We all do, dude. We see stuff in other kids. Every part does this, right? It was like, we have live bands, always at our family get-togethers and stuff. and they were between breaks, and my son's like barely walking, right? He's like walking, and he walks over the drum set,

and the guy, the guy says, oh, do you want to sit up here? And I'm like, oh, no, no, no, he's like, no, it's okay, it's okay. And it's like, all right, cool, because you know, some people get really weird about their instruments and stuff. And he was totally cool, sat him up on the thing, and had the sticks. And my two-year-old son starts, I mean, like,

like it looked good, you know what I'm saying? It looked like he's, I was like, oh, shit. Yeah, so what does dad do? You know, for full, full, You know what I'm saying for Christmas? Contruth is like, you're ridiculous. I'm like, hey, if he's into it, I want to support it. And I'm this and that.

And he beat on him for a little bit when he was like two. And then they just became an afterthought in the house and like no inch, whatever. So anyways, he's, but he started bringing them up. He started bringing up like, um, daddy, I want, you know, I want some drums. Like, you used to have drums. You know that, right? And so where are they? Where are they?

And he's like, I didn't tell him I gave him way. So I was just like, you know, I think they're in storage or something. Like, yeah, just see like, you know, a small light. white lies, see if I could postpone actually going to buy him until he shows interest. And so Katrina's like, you know, if he's asking about it, let me take him to a lesson and see if he's really into it. And so I guess with these lessons, Justin probably knows more about this than I do because I'm so not musically inclined at all. But the musician was just like a drummer is like, yeah, I tell parents that we don't even get to drums for first eight weeks. So there's like,

like no drums. It's like literally just learning a pad. Yeah, it's like a pad and you just learn notes and just very, very basic. And like he's got to do that for the first eight weeks before he even gets to pound on drums and do all of stuff. And I'm like, oh, we'll see if he's really interested in. Because that might kill his interest right away. And Katrina was like, he was so into. She's like, I didn't, I, she goes, I didn't want to pull my phone out because I didn't want him to think I was on my phone. But I wanted to record so you could see.

And so you missed out. I'm sorry. But he was like so into everything. And he was like, and the guy pulled me aside at one point. He was like, oh, he's going to pick this up. fast. He'll probably be on the drums in four weeks. Oh, wow. Yeah, yeah. And so I'm like, oh, this is so cool. I hope that. Yeah.

Dude, I love it. Yeah, yeah. So, he came home and... Drums are awesome, too, and I always wanted... I wanted to play the drums. I wanted to play the drums as a kid. So, like, that's like a... It would be a really cool thing to see him get into. So... And it makes sense. Katrina's family

full of musicians. Like, I'm not. Like, I can't... I know I've heard you sing. Yeah, I can't sing. I can't dance. It's the best thing ever to laugh for. You know, I got other gifts. Yeah, you know, it ain't those. All your brain is, your brain's occupied with other stuff. You can't do everything.

Yeah, yeah, it ain't that. You know what I'm saying? It definitely ain't that. But my wife's side of the family has lots of musicians, actually. I didn't know that. Oh, yeah. Oh, cool. Oh, yeah, yeah.

Troy and Joey and like, oh, cool. Even Nathaniel, Larry's son, last year when he went to college, taught himself how to play the guitar. He's playing Metallica now. Oh, that's cool. Oh, yeah. Like, he's self-taught. That's cool. Music has such an effect on brain function, ability to learn math, ability to communicate.

It's got carry-old. It's like one of the best things. You know, we used to teach all kids' music. And they knew this back on the day. Maybe we took it out for science and technology and math, which was dumb. Because it actually helps all those things. It's like one of the best things that kid can do. Well, it's interesting because those are things he was actually already naturally good at.

So it makes sense that would like, he would make the connections really well. By the way, I get just correction. My son doesn't like to go play organized sports. He likes to play sports outside with me. But when we put him in organized sports, he doesn't like it. Oh, have you done it yet? Oh, yeah. So we did soccer last year.

And he's kind of like, you know, apprehensive. And then this year he did it. And he's like, there's too many rules. I'm like, you know, it's just the rules. Like, because the first time you play, there were no rules. Now they're trying to actually teach you the rules. And so he doesn't. No, he's a rebel.

He doesn't really like it. But he doesn't really like it'll want to play with me. He'll like to go. And he's, like, when it comes to like hand, nation. Like, honestly, if he held a bat over there and you guys just kind of tossed him a ball, he'll hit it. Oh, yeah.

Seven out of ten times. It's natural. Yeah. That's crazy. But he doesn't like to go. Yeah, but that's just because he's, so he's, I know he's young. Yeah, he's at the age that when you see what you see right now, like he's going to be an athlete and he's going to play sports, 100%.

Like he, the part of his brain, though, that understanding rule and all that stuff, that just hasn't made the connection yet. Because they normally actually, it's interesting that they're already doing that with him because my godson, who's a year and a year and a half, older than Mac, so that would be two and a half years older than your son, they just now are teaching the kids like, you, you stay in this area on the soccer field and this, like, they kind of normal soccer at this age, they just let them go. Yeah. Like, you know, and they take them like teaching a little mob following the ball. Yeah, yeah, exactly. And it's just kind of let

him go and kick the ball and tell them your goals to get there. And they just kind of let them do their thing. And then they start, then like around eight years old, they start trying to teach them position a little bit and like, hey, you guys stay back here. You let them do it. And even that, like, My buddy who, my godson, who was just a little phenom too athlete, he's struggling to not, he's so fast, he's so good, he scores all the goals. So like telling him to stay back and not go get the ball. Yeah, pass it. Oh, it's really hard for him.

You know what I'm saying? Like, his natural instinct is go get it and go score, which is why he dominated when he was really little. It's cool, though, to see, like the one thing that I'll see in my kid that is actually quite remarkable is I have a BB gun. That is wild. He can shoot like that. Bro, it's wild because I don't really teach him.

I taught him how to aim. I said, make sure this goes in between the two sites and line them up or whatever. And I'll put a can down, you know, my yard's pretty big. So I'll put it down halfway through. And he'll hit it, I don't know, like probably seven out of ten times. That's crazy. And I've even done it where I turn the can this way

to try to hit the front and he'll hit it. So he's got something. But yeah, he's like, I don't like, there's too many rules. I'm like, no, it's just, they didn't have rules last time. Yeah. So now they're giving you some rules and you don't like it. It's funny. Yeah, it's just funny for me to hear it. Because it's like, I've been through all these, like,

you know, ups and downs with it. Two kids that were kind of flip-flopped, right? Yeah. Well, it's just changes, you know, different periods for them in their age and their interests. Because, like, Ethan was the, you know, like, let's larp and

you know, fight with sticks and play with Legos forever. But then he, it was the big change is like, so he just got a really good coach. And I was like, that made such a difference. I couldn't believe it. Like, it just,

completely 180ed him. And so he bought it in. But then it was like, for me, it was a struggle because Everett was like he didn't, he had the same coach and they're doing the same, you know, gymnastic sport. And it's like he wanted to do what his friends were doing more. And so I'm like, yeah, let's go, you know, deal these conventional sports that I know. You know, like I can help you with this and I could throw the ball and do all that. So I got all too excited.

And it's just like he needs to know every part of the mechanics. Like I had to like really like in it's interesting because I pick everything up like that I just need to watch somebody do something and it's like okay I have to think I can try this now yeah you know and that's just how it's always been for me just with anything like movement wise and so yeah I just again this is challenging me as a coach too to like you know relax because right now he's not in a sport there's nothing for junior hires like at this time like next is like basketball but he's just he's not real excited about basketball he's not not real excited about lacrosse.

He was really good at lacrosse, didn't like it. That would be an interesting one for me to is if I saw my son really good at it and then not like it to be like, what are you doing? Yeah. So it's like, and he, I could tell he really wants my coaching now, which I always thought, like, I'm giving them space. I'm going to give them space and all this. And like, he wants it.

He's like, you know, he wants, so I'm training him, you know, just on strength and, you know, we're just working out right now in the meantime until we get there. But yeah, I don't know, dude. It's so weird, man. You have all these, like, thoughts of where it's going to go. Yeah. And then they just flip it on its head. And you're like, okay, I'll just roll it. And I'm like, I'm like, I'm so open.

I mean, I openly talk about how I want this. But I'm not like this crazy dad where it's like my son has to play this sport or like that. I would love it. And any sport he chooses, I'm going to be into it. I'm going to be into whatever he's into. I mean, like, I'm a Lego dork now. Like, I never, my whole life I never built Legos. I have, like, By the way, when we came to your house, I saw the, what is that Star Wars, the four-legged, what are those things called?

They look like big elephants. Oh, the big Adats or, that's the drivers. Imperial Walker. Yeah, yeah, yeah. He built that? Yeah, he built that's crazy. Yeah. He built an Imperial Walker.

Oh, he builds crazy. Bro, that's like a, that's like hard for me to build. Well, they're, they're, they're 18. They're 18,000. Oh, yeah. They're 18. Yeah, don't get me started. How many thousand dollars?

Yeah. Oh, God, don't get me started on that. It's like, I mean, here's the thing I've like, because I don't ever. I know Adam's doing the math. Oh, yeah, no. So I don't know if I told you guys that or not, but like, so I save all the boxes. And like, you're resell them? Well, you can, you can, you can get more than what you paid for them.

They're collected. Oh, really? The value goes out. Because they, because they, they're limited runs. Oh. And so if you buy one of these ones, that's like a- Such an Adam thing to do. Yeah, I know, dude.

It is. It is. You know, I saw it. I almost shared this clip, but I thought somebody would take it the wrong way. It was this funny clip with this, this dad, this dad talking about, like, like, you know, even though making more money, like you become cheaper and other things. Like I can be a total cheap ass and so many things.

Like I absolutely. It's just another challenge. Yeah, it is just like there are certain things. And his Legos, uh, if he, if he just keeps all the pieces and I keep the box and I keep the instructions, I mean, 10 years from now, I can sell it for what we bought or more because they, they, they do live. Because they don't make them anymore. That's right.

That's cool. And so, but the problem is. my son loves to play with him. And after he's built it, he breaks them apart. And then he combines them and he doesn't. And so like the pieces are not like, you know. Oh, they're not. They're all mixed up.

Oh, yeah. And so like, I mean, the hours it would take me to sift to sift and find the pieces. And so like, we buy these big ones now. And like, I try and like totally sneakily do this too. Like, I'm like, oh, man, this is so sick. It's so cool. Like, let's keep it up here. So none of the pieces break or fall.

and then I'm like, hey, you know what we should do? We should put it up in Daddy's closet with the other ones that we can just leave it there. So the collectible ones I try to. I win some. I don't win all of them. You know, say, like, you saw the Imperial Walker. I didn't win that one. He's got to play with that.

He wants to get it. So it's like whatever. But like, I got some of the big ones. They're up in my closet because I'm like, I want to keep. And they're cool too. Like, he's still not at that age because I know this will happen with Legos. Because eventually, and I bet Ethan got to this point where they become like, collectibles.

And then, and they will build them. And they will, like, I was like, hey, we should, Daddy will build you cool shelves in your room.

And we can, as you build them, we can put them out there. And honestly, I wish he was because we have built so many crazy builds that if he had them all displayed, it would look sick because he's got, I mean,

we've, we've built a lot. We've built a lot of 18 plus year old Lego sets that he's built, but he's also destroyed, you know, half of them because, you know, he battles.

Yeah, he battles. He like battles. Yeah, which is rare. Oh, That's who you're going to remember the most, too. I know. It's why I let it happen, but inside of me, I'm like so, he's got a, like, I bought

one that I'm holding for Christmas because it's, it's the Death Star and it is, it's ridiculous. It's ridiculous what it costs. And I'm like, but, and Katrina's like, she, I didn't even tell her. It came. And it's like, I mean, it's literally the size of that table. It's huge, dude. Yeah. He came in this, she's like, what did you buy?

And I'm like, I got a Lego. She's like, you're like, you. You did not buy that. She's like, you better not give that to him right now. What are you going to give that to him for? I'm like, I'm not. I'm going to put it away for Christmas. But what I wanted, I was like, I got to buy it now because it's a limited run.

When it runs out, then it'll be four times a price. And then I'll never be able to get it. And I know how bad he wants it. And so he's still like, and we always tell him, oh, that's really expensive, buddy. That's not, that's not like, that's not. Because what we do is like, I buy them a lot of them like throughout the weeks and months. when he uh but there i we what's awesome about him because he's not like this you spoiled brack kid like i can go buy a $20 one he's stoked yeah you know what i'm saying like he's like he's just happy

to build him and you know and sometimes he'll want he'll and he doesn't know the prices really so he'll pick one out and it'll be like a hundred and fifty dollar one it's like ah you know that one's kind of a big one let's not do let's do this one okay you know he's like totally fine with it and so i try and limit like how crazy i let him buy buy him but i love that he loves that he loves to do him and that's like, I mean, he'll choose that over watching TV or anything else. And it's like, man, I mean, it's hard to, hard to not support that habit when. Oh, it's so fun. We went to, I think it was like a convention in Santa Clara and they had a whole like,

everybody builds these humongous builds. We just went to that. Oh, you did? Yeah, yeah. Did you see the guy? So there's a guy there sometimes that he'll, he has this whole like military set up of Legos. And it's illegal.

It's like you can't, he can't like sell them. you know, because Legos don't want to be associated with violence and military. But so Ethan's like, oh, like just freaking out. And so we, we bought a bunch of like soldier guys and like, yeah, tanks and like shit. Like it's, it's funny that, of course I understand, you know, their stance with that. But I was like, dude, this is so like, like hits on all cylinders for him. We had a friend over who's got a little boy that loves playing with my son. And they were playing.

And my son pulls out his toy revolver. It's like, it's, it's, it's one of those old school ones with the caps. Yeah. And the, the mom's face. I mean, it's a play. It's a toy gun. I know. Adults are so funny.

It's just, I get it. But, you know, here's what happens with boys. You could give them Legos and they'll make a gun. I just say, my son turns his broomstick into a gun. I don't need, it doesn't matter if it's a plastic. He doesn't care. He's like, he'll turn anything into a gun, a sword, a knife, or whatever. It's like, yeah.

I'm sure everybody thought I was a psychopath. You know, growing up, dude. I just draw everybody blowing up. Yeah, but you kind of world. Everybody's guts flying everywhere. That's a little extreme. You know, I, yeah, yeah, I swear to God. I got pulled into the principal's office a few times.

Is this a teacher? All the blood and the, you just explosions and everything. I was into it for a while. Yeah, it's hilarious. Hey, we got good news. Adam. What's that? Justin's going to do the Organified Parasite cleanse.

Oh. Yeah. It's taking a... Finally. Yeah. I just figured. Let's fix that gut. You just figured, huh?

Yeah, I figured I'd finally get around to it. I didn't realize you didn't. So I went through the cleanse. You got me on one like, I don't know how long ago. But you're going to do the Organify one. I want to see if that sounds your stuff. Yeah, we'll see. I mean, because obviously it's a, you know,

I have a hydro hernia. So it's like, you know, that scan kind of showed that. And I'm like, I don't really know my options with that. But, you know, if it improves my gut and if it, like, can lessen that effect of like the heartburn and everything else, like, Dude, I would love it. Have you guys, so, I talked to, you know, we talked to Drew a while ago, you know, people are sending him pictures

of the stuff that's coming out. Oh, gross. They're doing the parasite cleanse. I'll save something for you guys. And there's, I don't want to see that. You know, it's crazy. By my animals.

That has to be as gross, as that is, that also had, like, I wanted to see that. Like, I wanted to have, like, oh, there is. It's like, resolve. It's like, oh, okay. Exactly.

So, as disgusting as that is, for the audience, as listening going like, this, disgusting. It's like if you're the person who's been suffering from gut stuff and you see that, you're like, hell, yeah. Get out. Get out of me. But you say you got to run two cycles because of the eggs. Yeah, I would run a cycle. Then I would wait like a few weeks and then do it again. And that's because it's an organic natural one. If you were doing like the ones that nuke your gut, even those you would. Yeah, because the eggs are hard to kill. They're that resilient.

Yeah. So the live parasites are easier. The eggs are pretty resilient. So you kill the live parasites. And then you wait for the eggs. Protective film that. They have. Yeah, and you wait for the eggs to hatch and then you kill them again. So typically you would do two cycles. I've I told you guys, I think I've told you guys what my grandfather did back in the day to get. Oh, yeah, gasoline. You drink gasoline?

That's so nuts. He was in, he lived in Venezuela. So this is when he first got married to my grandmother and there was no, I mean, Sicily was really poor at this time. And he had some connection in Venezuela to work. And he worked, he, you know, took a boat down there, lived in a room with a bunch of dudes. I mean, he tells stories about this. this crazy cockroaches, the whole deal. Was this for like tapeworm?

He had worms. He said he knew he had worms. Did it work? Yeah, dude. He gave me the details of what he came out. So he did. He drank some gasoline, which I guess would kill everything, right? Yeah.

Yeah, like, I wonder how much you have. It's pretty toxic. I didn't ask him, you know, because he told us the story as kids. My grandfather passed now. You know, he's been, he passed away years ago, but it's, I never asked in the details because I wish I did. I wish I did. I wish I asked me, how much gasoline did you drink the shot?

Is this shot? Yeah, yeah. He says he came out. He said he saw them come out. He was like, oh, my. I'm gonna spare it. I would think that would make you vomit too. I don't know, man.

They made them really different back in those days. Although, you know that, you know, when people siphon gas at a gas tank, they take in a little bit and they spit it out. You know, something gets down there, though, for sure. Oh. I mean, that's got it. I don't even know that was a treatment.

Can you look that up? Can you drinking gasoline kill parasites? Is that like an old? I don't know. No, I think you did look this up, and it is. I think so. Yeah. I think you had Doug look it up the first time.

I remember, yeah. No, it will not safely. It can easily kill you. It won't safely. Yeah, it is highly toxic to living organisms. But the dose required is lethal to human beings. Well, he survived. Wow.

And he didn't say stuff came out. So. And my grandfather, I'll tell you what. Dillon's a pretty fast Googler. Way fast. Careful. Doug doesn't hear that. Hey, Doug doesn't listen to these episodes.

But hey, I'll tell you what, my grandfather had a, his stomach was made out of iron. He could eat anything grow, and he was fine. He could eat scalding hot pasta. He could eat, like, I don't care. That itself is impressive, dude. I can't believe that. I just don't get it. Yeah.

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Everybody else has too little. It's the sodium that makes the difference. By the way, if you go through our link, drink elementee.com slash mind pump, you'll get a free sample pack of their most popular drink-mixed flavors with any purchase. All right, back to the show. Our first question is from some more cowbell. Does it matter if you get close to failure one to two reps left in the tank through lighter weight, more reps, and few reps, heavy weight? Yeah, so.

Oh, yeah, yeah, this is a good question. So to build muscle, the data will show that within reason. So you get up to 50 reps or something like that. It's like, yeah. So probably up to maybe 20 reps to see if the average person. When it comes to building muscle, no. It doesn't really make a difference if it's close to failure. They both build the same amount of muscle.

But that's not the full answer because they both build different kinds of strength. So one's more strength endurance. One would be more maximal strength. One also taxes the body more. One taxes the joints more. So the higher reps is harder to when you're going closer to failure. A set of 15 reps, almost to failure of squat. is going to blast you way more than five reps in terms of recovery and your central nervous system

and fatigue. But the heavy sets are going to kind of tax the joints more. So these are all considerations that you need to have with the rep ranges. Yeah, I guess to add to that, when are you using those two methods? Because I think there's a good place for where I'm going to use, you know, two left in the tank or close to failure with heavy load versus doing, you know, something on. on the like high rep range. Like where are you,

where are you implementing those in like, and like how do you make that decision? Well, all things being equal, okay, meaning it's still novel and all that stuff, all things being equal. In a deficit,

I like the lower reps better. Higher reps and a deficit, just it's harder to recover from. I'm already in a deficit. Yeah, it's so demanding. It's fatiguing. It's,

yeah. So the lower reps, I tend to do better in a deficit. And in a surplus, if I want to play with the higher reps, then that's typically one I'll do it. Yeah, and the higher reps are, I would say, a little less risky on that regard. But, I mean, if you're stopping two reps short of the heavy, like, that's kind of like,

you're already setting yourself up for, like, lower risk. I would agree. So this is, so right now I'm low calorie right now. And so I love the three to five rep type of thing right now. And part of that also is controlling volume because I know that when you start getting a lot of higher reps, you tend to do more volume. Yeah. And more volume when I'm already.

already low calorie deficit is not like, it's not ideal. Like whereas- Three sets of 15 versus three sets of five, the 15th more volume. Yeah. And so, you know, even though there's less weight and you multiply by weight too, you still end up doing more volume typically when you have high reps like that. And so I don't need a major, I don't need in a bunch of volume when I'm low calorie. So that's when I, and I'm going to lean into that one when I'm high calorie.

So if I'm high calorie, I'm in a bulk, I'm being fed. love the high rep, you know, training close to failure or whatever like that and really pushing that intensity because I have the extra calories to support it. Totally. Our next question is from C-MOS 23. How important is leg strength? If you have great single-leg balance, great endurance, and can push a sled, why is there a need to lift heavy? So there's two answers to this.

So the first one is how important is leg strength? It's very important. In fact, all the things that you listed, leg balance, endurance, endurance. pushing a sled requires strength. So strength is the foundational physical pursuit. So without strength, you don't have balance. Without strength or if strength's too low, endurance is terrible.

And without strength, of course, you can't push a sled. Now, the second answer, which it sounds like you're asking kind of two different questions is, do I need to do anything else other than pushing a sled? Especially if I'm practicing leg balance and endurance. Not necessarily, but you are definitely missing out. So if your goal is,

all the things you listed. If you did the occasional strength training session where you're challenging yourself with heavier weight, you'll notice improvements in all those things. So it's really up to you. If you really don't want to do it that bad, I guess you don't necessarily have to. Sleds pretty good.

But if you did it here and there, you'd get better at all those other things. Yeah, I would love more context here because how I am, I don't want to send this person down the wrong path, but I would love to know more about your goals. Because there's other things that, I mean, learning to get really strong at squat and deadlifted and Bulgarians and things like that is going to add a lot of muscle.

A lot of muscle is great metabolically for you. So not just for strength, but yet also for strength. The biggest muscle. Yeah, I mean, that's where all your power and that's what grounds you. I mean, if someone was to come tackle me, my leg strength is what is going to keep me from getting plowed over by somebody. It's my leg strength, not my arm or my chest or either that. It's like your foundation is your legs. But for metabolic reasons, I mean, you carry the most muscle in your legs.

And so if you're trying to stay lean or healthier, it's much easier for me to put five pounds on my legs than it is to put five pounds anywhere else on my body. And so that has its advantages right there. Also, shape, you know, if you like having curves, shapes and ass, this is going to add aesthetics. And so, yeah, I guess I would want to know way more about this person. Maybe you are very happy with all those things. Metabolically, you're great. You got great ass and curves and happy and you got a great metabolism. Could you just do those things and stay pretty healthy and longevity?

Sure, I guess, you know. Our next question is from Avery Phillips 12. As a competitor in bodybuilding is going heavy at two months out actually worth it, or are lower and slower reps going to make a difference? Two months out? It's a whole time. Yeah. So heavier weight or lower reps

tends to be beneficial for bodybuilders pre-contest for the reasons we said earlier about volume control. So I, in fact, I was talking with our friend Johnny Sebastian a while ago. So Johnny's competitive bodybuilder has competed in how many competitions.

He's been doing it for so long. Crazy. And he told me that he has realized over the years that going quote-unquote heavy pre-contest really helps him keep muscle. Now, what he means by that, heavy's all relative. So when you're pre-contest, you're not going to be as strong as you are off-season. Heavy just means you're training lower reps. Okay. So have your weight, lower reps. And he's like, I keep more muscle. Well,

here's why. What people tend to do pre-contest is they tend to ramp the reps up thinking you burn more calories. But it's a lot of volume and a deficit. And so you tend to burn yourself out. And so when you go lower reps, it's less volume. Even though you're doing the same amount of sets, it's still less volume because the reps are lower, and so you end up keeping more muscle. So this is very similar to that first question, which is, you know, heavy weight or lower reps, I should say, in a deficit, all things being equal tends to be more beneficial because it's not as, it's just not as taxing on the body. They both build muscle, but it just takes more. Again, I'll use the example of squats. Like a set of squats with 20 reps close to failure feels very different than a set of squats to five

reps close to failure. Everybody knows this. Which one is going to make you feel like you're dying? And it's the 20 rep one. So that's the benefit. But it's all relative. You're not going to be as strong pre-contest. Right. So I mean, I would, I would, this part of me wishes I was still in the game. Because even even how much I think evolved as a lifter in my knowledge and experience, I would love to experiment with reducing my training even more than what I did already compared to. to the, because I definitely reduce compared to the average competitor. Most competitors do exactly what you said.

As they are getting closer to competition, they tend to ramp up. They ramp up intensity. Super sets. Super sets. Yeah. And just double, I mean, their thing is like the clock is ticking.

They've got four weeks left. They're trying to sharpen the body more. They want to burn more calories. And so, and they know that muscle is, or lifting weights is a better strategy. But they still are, what they're underestimated,

underestimating is that stress bucket and the amount that they're overflowing of that and how detrimental that can be. I, knowing what I know now and even how I'm training right now is like, I'm, I'm, like, fascinated with how little I've got to do of the lifting to just kind of hang on the muscle why I'm losing. I probably could have cut my volume and intensity in half even more than what I did and maintain that. The only thing to consider here, because this is also a big consideration. So I want to make sure I say this is injury prevention because being in a deficit, especially as a bodybuilder can be pretty nasty. Lower reps mean you're handling more weight and the risk of injury is definitely higher. So that's something to consider. This is why this is why I'm saying

what I'm saying right now is because I think I could have reduced the frequency and still and train this way even and then just and if you were giving yourself more days off, more days of rest in between, you're less likely to get hurt when you do go back and do those heavier days. And that's that, you know, that day or two a week of heavy lifting is enough to send the signal of like, oh, we still need that leg muscle. Oh, we still need that. And then your diet and activity and movement is going to do the rest when it comes to shaving carving. I think I even made a mistake of too much volume leading into showtime. And again, not just not allowing the diet to do most of the carving way. I'm sure I sacrifice some muscle along the way. Also, PEDs make a difference

in this answering this question too with this person because you got that gives your capacity for That's right. And I think that's where a lot of these guys get away with it, because then that would be the pushback is, well, then how come so-and-so is, you know, Ronnie Coleman's doing 700-pound deadlifts and all this crazy stuff he needs to? I said, well, he's a genetic anomaly and he's on, you know, all these antibiotics. Yeah. So it's like bad example. Most people would probably do better if they reduce the frequency of their training, just did five reps, train it to two reps short of failure, but enough to send a loud signal of you need to lift heavy weight and reduce the intensity and the supersetting stuff. Last question is from MN. Harris 0401. Any suggestions for coping with continual chronic shoulder brisides apart from regular cortisone shots? Oh, did you see Dr. Brink answered this question? No. Oh, yeah, you got to, I reposted it. It was so good.

Yeah, yeah. Pull it up while I answer. Yeah, yeah, yeah, yeah. Answer, and then I'll give you his. So Bersitis is irritation of the bursa and the shoulder and it comes from dysfunction. So the shoulder joints pretty complex. It's actually one of the more complex joints of the body. Definitely the upper body, right?

So you've got the humorous that's moving and the scapula that's moving and they move together. And then you have an AC joint that kind of plays a role. And so if it's, it's not moving well, you'll start to get irritation of the bursa, you'll start to get, you know, aches and pains. This is correctional exercise. So cortisone shots don't correct your movement. What cortisone shots do is they dramatically reduce inflammation at the point of injection. In the short term, this feels great.

In the long term, not a good idea because what you see in the literature is like repeated cortisone shots actually increased risk of injury because inflammation is required. It's also that. It's also just you need inflammation. for healing. So for this person here, I'd say get Maps Prime Pro. Do the shoulder movements in Prime Pro. Practice those often. Get your shoulder move well and then slowly ease yourself into doing the traditional shoulder exercises and then see how you feel. So Dr. Brink answered this and I actually screenshot it and reposted in my story because I thought it was such a good. And it's common. So that's why I was like, oh, that's a good question. Dr. Bring did such a good job of responding to this person that I wanted to share it. He says, first off, you have to ask yourself, why are you having brisitis?

How is the rotation of your GH joint, scapula, thoracic spine, cervical spine, rib cage? If all of these are not doing their job, compensation steps in and things cheat. Quarter zone shots are like a piece of black tape over a check engine light. Figure out why the light is on and change the pattern. Yeah, totally. And so, and, you know, Maps Prime Pro and because we address all, all those joints. that he mentions in there and working on the movement.

And by the way, what's great about Prime Pro, especially when you're doing left to right stuff, right, it's very obvious when you go from one side of the other,

when you've got an issue on one side. That's compensated. Map symmetry is good, too, by the way, for a workout program, right? So maps the protocol for, like, diagnosing yourself,

trying to fix yourself. Obviously, if you go see a movement specialist like Brink, that would be the most ideal. But if you're going to try and troubleshoot this and get to the bottom of it yourself,

it would be a lot of it work on all those things that we just talked about as far as all the upper body shoulder scapula things like that that and that are you going to do all those movements you'll notice when you do them there'll be a discrepancy between left and right almost always and there's normally a pretty glaring one that normally points that here's where the compensation is probably coming from is because you cannot do on the left side you can do that wall circle on the right side you are cheating and can't do it it's just like oh big problem there you're definitely compensating work on that that becomes something you practice all the time, getting good at that, work in through the videos

that we teach in there. And then a program you follow it with or work in conjunction with it would be symmetry. Totally. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. We'll see you this. 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.com. The RGB Superbuner, 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 Superb bundle has a full 30-day money-backed garrison 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.