Mind Pump: Raw Fitness Truth - 2973: Full Body vs Split, Low Reps vs High Reps and Every Other Fitness Debate Settled

Episode Date: October 23, 2026

MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee. In this episode the guys break down the classic fitness this-or-that debates — cardio before or after lifting for fat loss, fasted vs non-fasted training, small vs big meals, low rep vs high rep, fast reps vs slow reps, and full body vs split programs. They also get into Paleovalley's new pumpkin bone broth, Crocs and the ongoing footwear debate, what happens to female competitors' hair during prep, new data on PDE5 inhibitors and cardiovascular longevity, how positive vs negative thought patterns physically change neural pathways, Sal using Ketone IQ during his cut to extend his energy window, and the Porsche Experience driving event. Then they answer questions from Instagram on keeping the same routine for a year, whether a calorie surplus is needed above 20% body fat, transitioning from box squats to back squats with knee pain, and myo-reps and how to use them correctly. SPONSORS Paleo Valley (pumpkin bone broth): https://paleovalley.com/mindpump 15% off automatically applied at checkout. Ketone IQ: https://ketone.com/MINDPUMP 30% off subscription orders plus a free gift with your second shipment. Also available at CVS — $5 off your first 6-pack for a limited time. Fatty15 (C15 essential fatty acid): https://fatty15.com/MINDPUMP Code: MINDPUMP for additional 15% off 90-day Starter Kit. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 intro 2:39 Cardio before or after lifting 5:58 Meal frequency debate 12:20 Low reps vs. high reps 13:32 Slow reps vs. fast reps 16:29 Full body vs. split training 30:41 Cialis longevity and health data 34:58 Neuroscience of negative vs. positive thoughts 57:49 Q&A: Can a beginner run the same program for a year 59:19 Q&A: Do you need a surplus above 20% body fat 1:01:49 Q&A: Box squats to back squats, ankle mobility fix 1:03:27 Q&A: Myoreps and intensity techniques

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 picked questions that listeners posted on Instagram, Mind Pump Media,

and we answered them, but this was after the intro. Today's intro was 54 minutes long. We talked about things like, what's better doing cardio before or after you lift? Slow reps or fast reps. Low reps versus high reps. We also talked about diet, talked about culture.

We talked about our families. It's always fun. Look, again, if you want to post a question that we can pick, go to Instagram, post it on at Mind Pump Media. Now this episode is brought to you by some sponsors. The first one is Paleo Valley. Today I talked about their pumpkin spice bone broth protein. First off, it's minimally processed.

This is like protein and very minimal other ingredients. But here's the second part, which is amazing. It tastes so good. You guys, it's like the best tasting protein powder I've ever had in my entire life. All their bone broth flavors blow my mind, but their pumpkin spice is incredible. Go check them out. Go to paleovalley. com slash mind pump.

That link will get you 15% off. This episode is also brought to my ketone IQ. These are exogenous ketones. All right, what is that? Well, when you go on a ketogenic test, diet or when people avoid carbs, many of them report sharper minds, better thinking. And that's because their body is running on ketones. Ketones are energy made from fat. Well, the problem with all of that is you got to avoid carbs and that sucks. Well, you can do this. You could drink

ketone IQ. Now you've got the ketones, even though you eat carbs and you get that sharper mind. You can, you feel that clean energy. Try it out for yourself. Go to ketone.com slash mind pump. That link will get you 30% off your subscription. Also, We have a buy one, get one free happening with Maps programs right now. By any Maps 15 program, get any one of these other Maps programs for free. There's seven to pick from. Maps 15 minutes, symmetry, strong, power lift performance, muscle mommy, and 40 plus. Buy one, get one free right now.

Go to Maps15bogo.com. Here comes a 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 Mind Pumpstore. I'm talking right now, hit pause, head on over to Mind Pumpstore.com. That's it. Enjoy the rest of the show. Cardio, should you do it before or after you lift?

What's better for fat loss? We're going to do a lot of this or that in this episode. Let's get to it. Order of priority. After. Yeah. Yeah. It's real simple.

Oh, is I not supposed to do that? No. So they've actually done studies on this, everybody. So they have done studies on the best time to do cardio. if you're going to do it in the same workout you do your strength training. So I've actually done this. And here's what they find. The things you do in the beginning of the workout are going to get more of the adaptation signals

than the things that you do at the end of the workout. In other words, if the adaptation signal you're looking for is endurance, then do your cardio in the beginning. If your adaptation signal that you're chasing or that you want is strength, then do your strength training first. Okay. I know the question was for fat loss. So let's go to fat loss now.

All right, which one of those is more conducive to fat loss, strength training or building strength? Because the name of the game with fat loss is fat loss, not muscle loss. And so we want to prioritize the signal for keeping muscle whenever we're in a fat loss phase. Because fat loss comes from a diet, comes from being a calorie deficit to put it plainly. The only scenario that I can think of where I would have a client do at first is if we were specifically chasing like improving race times. That's right.

And even if you just, even if you want a general endurance, I still would put it afterwards. If you want a general endurance, I still would put it afterwards. Because it's still, because you're still going to get endurance from that. That's true. And still get value from it.

And there's still so much more value in prioritizing muscle first. Now, if you were like, I need to improve my mile time or my, you know, you know, half marathon time. You really want to see. Yeah, we need to. Yeah. we need to improve that, and we're willing to sacrifice five pounds of muscle in pursuit of that

mile time or that marathon time, then absolutely is prioritized first. But that's the only scenario. Anybody else? Longivity, even general endurance and stamina. Well, let's stay there for a second because I did say endurance, but it's a very general category, everybody, because endurance actually can be broken up into quite a few things. You have strength endurance. You have resilience or work capacity. Then you have the kind of endurance that people think of when they think of endurance, the ability to keep going in a run or something like that. You also have endurance with high bouts of intensity followed by lower bouts of intensity, something like a soccer player would experience on the field. So overall endurance, you still

get from strength training and you're going to get it when you do the cardio at the end. That's not a bad point, Adam. I mean, you're still getting the, just like you're still going get the strength if you do that after the cardio. Because to be fair, what we're doing here by saying what's better before or after is somewhat splitting here. I mean, strength endurance is definitely one of those things I would highlight with that in terms of like the long-term endurance. Like that, that deserves its own specific priority. I mean, for the entire workout. I wouldn't like convoluted that necessarily. Very well said. The best way to do this if you want endurance and strength this to have a day with strength and then a day of endurance and not combine it in the same day.

That's the best way. All right, here's next. Small meals throughout the day or fewer but larger meals during the day? Small meals. So, all right, let's explain why. Why do you say small meals, though? Easier on digestion, easier to hit protein intake. I also think it keeps cravings at bay easier.

So, I mean, those three are strong. shorter periods of waiting between what you're trying to eat. Yeah. So, like, I mean, those, so behavioral speaking, digested speaking, and then, I mean, I guess hitting protein would fall under behavioral also, right? So, so those three are enough for me to make the case for smaller, more, for it. Now, it's fall, its drawback is less convenient. Yeah.

Right? Like, the fact that I have to prepare, prepare five meals, you know, for the day. Yeah. And, you know, have access to be able to bring. break to eat that not everybody has a job like that. So I understand the pushback of, well, that's ridiculous. I can't get to a microwave or get to a food every two to three hours because of the job I do. Understandable. And so then that person has to figure out how to do the larger meals. But if you can and it's feasible to eat smaller meals more frequently a day,

I'm 100% pro in that. And I think it's superior. It's helpful. Yeah, especially if you're going for a surplus. And that's like your goal. It's like to really like, like eat that much protein in one sitting is it's a chore it's it's really tough i would make the case even in a diet yeah i'm in a diet i'm in a diet right now and so the case that i make for that this sal and i had this conversation actually when you were uh sick is and i was because it's top of mind right now for me because i'm i'm in i'm in this cut right now and i was telling him i'm like you know i said there's something that i want to talk about on the podcast that i think that you know i think frequent small meals have gotten a bad rap because we we shit all over it because it's the

whole stoking the fire thing and it's all the same. But there's some other values there. And one of the other values there is that I notice when I would go, if I would, same calories, right? Everything's controlled. Go four or five hours and have bigger meals. The desire for stepping outside of my diet and because I'm crazy, I'm already, I'm going to five hours without food.

You're hungry. And I'm already in a deficit. So you're already in a calorie deficit. You're hungry anyway. You're hungry anyways. Now I'm stretching that out longer. And so the cravings are harder and stronger and more ravenous, which is if I, like, give myself something every two hours,

at least satisfy that. So now I'm going back to when I was training clients and why sometimes this was not a good option. So here's, there's one or two directions that tends to happen. Convenience part, really. Well, convenience, you said that already, for sure. Like, you know, having to stop and eat every three hours can be a bit of a chore. I'm preparing it all.

So sometimes that doesn't fit someone's lifestyle with work and all that stuff. I totally get that. But here's the other part. And this is just in practice. Here's what I noticed. When I would encourage small meals, which I did a lot early on in my career. Because early on in my career, I believed that eating the same calories, same macros, small meals burn more body fit. That's not true.

It's actually all the same. So you have three big meals. You have six small meals. If the calories are the same, protein is the same, fat's the same. Everything's the same. There is no additional fat loss benefit. So we know that. But there's some behavioral potential benefits.

But here's what I notice. People either go one or two, directions. I convince them you got to eat five meals a day. So they meal prep a lot. That's good. If it encourages you to meal prep, I'll tell you something right now. If you're trying to eat healthy, meal prepping is the hack, period, end of story.

Here's the other directions sometimes people get. I'd be really good at convincing people eat small meals. Instead of meal prepping, they would meal prep one meal. And then they'd have a bunch of bars. So they'd be like, oh, Sal said eat every three hours. So I'll have a bar for breakfast. I'll have a shake for lunch I'll have a bar again

and then dinner I'll have and it's like that's not the way to do it Yeah And so if that's They're kind of snacking in between anyway And they're also snacking in between And it's a bunch of processed

Yes yeah whatever Health food Protein bars stuff But it's not real food Yeah And it just I don't It didn't work very well So if that's you

If you're like yeah I'm gonna do small meals Because they said it was a good idea But you're not gonna meal Prep those meals And you're gonna go with a bunch of bars You know If more than one of your meals

Is a shake or a bar You're doing it wrong Well that act of like That discipline of doing that ahead time, it definitely, like, translates a lot to everything else, discipline-wise. Totally. I mean, I always had clients that, like you said, that if they prepped and they did those things, we had success with that. That doesn't mean that I didn't have clients that didn't do that that also had success, too.

Like, to Justin's point of convenience, which is why that was the, what I said was a big job. I mean, that's a bigger one. Yeah, like, there's absolutely clients that I had that they're like, I'm driving a tractor for eight hours straight out of my can. Or I'm in meetings. Yeah. Or I pull out my trouble work. Exactly. So get it.

So we have to make do. But I also like, challenge that the people that, you know, just default to that right away. I can't and say things like, I can't do it. And like they haven't really tried to make an effort for it. But then also really struggle with cravings.

Because if you really struggle with cravings and you extend these eating windows really long, it's hard for me. I got lots of discipline when it comes to diet and nutrition. I've proven that. And that's why I wanted to bring it up is because I recognize. myself, man, when I'm in a calorie deficit, I'm kind of hungry all day long.

And then when you tell me to go four or five hours, boy, weird shit car and, man, McDonald's starts down. I've had McDonald's in 20 years. Justin looks like a cheeseburger. Yeah. You start... I get that a lot. You start fantasizing about at food, and it makes it, it makes it that much more

difficult to go, oh man, and four more hours, I'm going to heat up that Tupperware chicken I got, you know what I'm saying? Like, no, you know what sounds good right now? Oh, my God, Alavik Baridio. It's so... good, right? You know what I'm saying? You start thinking about that stuff. And so, whereas if I'm like, I give myself, I have that feeling and I give myself something, like it satisfies that craving. And I, and I'm okay. And so it's easier. Well, yeah, I do notice that because like the three

meal schedule, like a lot of my clients would sneak in a bar, sneak in a shake. And that would be the extra meal. Yeah, I mean, yeah, I would always kind of notice that subtly would like make it swing because they were having these craving. They thought that that was like a, that's a health option. You know, when in fact, that's just more calories. And then, you know, a lot of times they just add sugar in there as well, too, with those bars. 100%. All right. Low rep versus high rep.

Both. But different, but they're both different. So low rep training, here's the thing about strength training. The kind of strength that you build and strength training tends to be relatively specific to the way that you train. In other words, if you train low reps, you get really good at and strong and low reps. You train high reps. You get to perform the other typically. Yeah, you get stronger on the high reps.

They also both feel. very different on the body. Both of them build muscle. We know this. High reps tend to create more fatigue in the body and tend to cause a little bit more damage when the reps get really high. It's just more volume.

Low reps tend to feel a little easier in a cut. I know that sounds crazy because you expect to not be stronger in a cut, but I tend to preserve strength better when I keep my reps low. High reps, while also in a deficit, can kind of burn me out. but this is really

both. They both work great and why don't you do the one you're not doing now? That's it. I mean, I'm always going to push that direction as the novelty one is that they both are so valuable and the one that's most valuable is the one that you do the least. Yep. And so, you know, you've got to incorporate that. 100%.

Next is fast reps versus slow reps. So slow, controlled, faster, and explosive. They're both very valuable. One of them, slow reps is much safer, which is much lower, low risk. Much lower risk of injury. Now, are we keeping this in the context,

all these in the context of what is better for fat loss? No, just what, we're going to go versus. Okay, because I thought that's, you set the table like it was like all these were going to be getting ready. No, that was for the car. That was for car. Oh, okay. Okay. So like, you just, I mean, it's so hard when you talk about rep ranges and tempo and...

But these are questions people always ask. Yeah. Should I do my rest faster or slower? Should I do low reps or higher? Sometimes, yeah. I mean, there's a lot of value in fast reps. Dude, people don't even consider that because, too, it's also like, you know, like your muscles have a different response. So fast switch response is completely different process.

And it's something you need to train. So your body actually responds appropriately to it. Agreed. I'll say it a little differently. First two years, focus on the slow reps. Yeah. After that, incorporating fast reps extremely valuable. You need the control.

That's right. Like, so the only time I have a problem with, fast reps and would push back is that we have a tendency, especially people that want to burn calories is to move quick. That's their thought process. I want to move fast and do a lot of reps and sweat. And so a lot of people work out with kind of fast, uncontrolled reps. And so I spent a lot of my time when I was coaching and training clients with really focusing

on slowing the tempo down. So I would push that. I would also argue, and this is my own preference. reference is that, you know, you don't do a lot of reps fast. You do less reps. Oh, yeah. Fast. No, no.

Each one's super intentional. You know, you're not getting fatigue. You're trained. Don't get fatigued with fast reps. But people do that all the time. They'll do like, you know, 50. Oh, no, totally. Oh, they do them wrong.

Yeah, yeah. So when I was, because I trained people, everyday people for a while, had you asked me this question in the first five years of my training, I would have pushed slow reps all day long because they build muscle, too, but they both build the same on a muscle. So why don't I pick the slow rep one that's safer? But here's a deal. Fast reps are more athletic and functional.

It's just a fact. Like here's a deal. The most athletic strength training athlete in the world is an Olympic lifter. Olympic lifters can do backflips and can go and move quickly and fast. They could wrestle. They can whatever. They don't get hurt because they move fast. They lift weights quickly.

Not true for power lifters and bodybuilders. And that's because they practice things very quickly. Much higher skill level. so you have to practice them like they're a high level skill. And then the risk of injury is much higher. But if you avoid these completely, you guys, here's what happens. This happened to me.

I avoid fast reps like crazy. And then I go sprint and I pull a hamstring. Because my body just can't move quick because I never trained this way. All right. Last one is full body versus split. What do you guys think? Full body for most people. It is.

I mean, 80% of people are going to have far better results. better response. I mean, and it's, uh, there's a lot. There's, I think there's several factors. I think one of the biggest factor is, uh, the reason why it's 80% and what the difference between the 80 and the 20 is the 20% of people that are Uber consistent and successful have a lot of flexibility on their,

they're programming and their split because they're so consistent. 80% of the population are consistent and inconsistent, right? They're, they have time, periods of time. They'll miss a few work. About some months. That's right. The periods of time when they're really consistent or great weeks and then they have other weeks that or not.

So that is a majority of people, including myself. Okay. So I would include a percentage of even quote unquote fitness fanatics. Okay. That's why it's such a large percentage. And those people that have those moments, you're far better off having a program that has got you hitting full body. So as when you miss a day or even two.

You haven't missed the whole body on. You haven't missed the whole body. And what we, what the studies say in regards to keeping the muscle that you've built, you only need one seventh the volume to keep what you've built, you at least don't regress. That's right. You're kind of always progressing. You're always maintaining or progressing. Whereas if you split the body up and you have these inconsistent days and you have, you, you,

you tend to miss body parts when you come back or you just neglect them completely, which is what happens to a lot of people where they're like, ah, I don't like to do that. I'll do that next time. Or, oops, I missed that. And then, you know, and then you also create imbalances and all the other things. So I think for most people,

a full body routine is superior. Yeah. Now, I'll add to that, Adam. All things being equal in the real world, for most people, even if you are consistent, even if you don't miss a workout, full body just tends to work better.

Now, what I mean by all things being equal is, you know, let's say you do two chest workouts a week or one chest workout a week, and it all comes out to, let's say, 15 sets, okay? 15 sets in one workout looks very different than five sets and three workouts. You're more fresh, you're stronger, you tend to lift heavier, you feel better, more frequent stimulation. I'm experienced this to myself. I haven't done a consistent three-day-a-week full-body routine in a while.

I started going more to splits, up or lower, you know, still hitting body parts twice a week and, you know, that type of a deal. Went to a full-body three-day-a-week routine, and I'm in a deficit, dude. I'm in a big deficit, you guys. Like, my calories are way low. Yeah. That's, on the, that's just the side note. And I'm doing that because I'm trying to, like, not snore at night anymore and trying to reduce my, you know, change my addiction to trying to be big all the time or whatever. And I'm just, I shouldn't be this strong.

I should not be this strong right now with as little as a meeting. I think it's more appropriate stimulus. It's because I'm doing one. Yeah. And you can recover, I feel like, do so much better. Dude, I'm, like, I shouldn't, I, I'm as strong as I am when I'm eating in a really high calorie. And I know it's this routine.

100%. So one of the things to add on to your argument for even the advance lifter, because I'll continue to back you up on that argument. And what I found, because I was an advanced lifter who ran splits for most of my life and then adopted a full body later on. And one of the things I experienced also with that is when you have to do a full body three days a week, it's harder to make the mistake and overtrain a body part because you've got to come back in a day or two and do it again.

Yeah. And also not just throw a bunch of random sets and get there for two hours. Because you don't want you. Easy to overdo it on the foot. So you tend to trim the fat. Totally. A lot of the exercises that are worthless and don't give you the biggest pain for buck. And then you end up even started to even reduce the amount that you do of that.

So you don't overdo it so you can do it again on Wednesday. You know what I'm saying? So Monday I train squats. And I'm coming back maybe on Wednesday and doing deadlifts or something. And it's like, I can't, I can't fry my leg. so much on Monday that I don't even want to hinge on on on Wednesday. So you tend to it actually really for an advanced lifter really starts to hone your intensity application in.

And that's what it did for me. And I was like, oh, that, and I needed that because I came from the camp of just, you know, destroy everything, then rest for a week and hit it again. You know what I'm saying? And that was, and I got way better success by increasing frequency, reducing intensity. and that was way better for my body. Totally. All right.

Change the direction. Have you guys tried? I don't know what the scientists at Paleo Valley are doing. They're not doing a lot because I look at the ingredients. It's very minimal, but their pumpkin spice bone broth protein is crazy. I haven't had it yet. Bro, it's crazy. Appropriate seasonal flavor.

Well, every flavor they have, the chocolate was the first one I used. And you think bone broth. I don't know. In my head initially, when I hear bone broth, I feel like it's going to taste like bone broth. Yeah. Tastes nothing like bone broth. It tastes like chocolate donuts. And then I'm like, whoa.

Then I had vanilla. Whoa. Then they came out with their seasonal pumpkin spice. It's on par with them. Bro, it's so good, dude. It's so good. I mean, it already sounds like perfect for a latte, you know, to kind of mix it. Oh, I had it with almond milk.

It was ridiculous. Did you drink it in your Britney Spears ugs? Yeah. I buy him a scarf. I know he's got a pair of those at home. I don't wear uggs. I know you've got a pair of those. Why would I wear uggs, dude?

Because you don't care. Because you don't care. Okay, hold a second. And they're probably really comfortable. If everyone in this room right now, the person most likely to own ugs is you. That's a fact. You think so? Hold on a second.

Do you have a pair of eggs? I do you have a pair of eggs. I swear. I have a pair of crocs, though. So do I. Yeah, yeah. Embarrassing. I still am I.

I still am I. I still am I. I don't know you had a pair. They're by the door. That's all. I want them to go out there. They're in my. There are my fuzzy liner.

I have one with the fuzzy liner? Yes. And then I have one without the fuzzy line. And I'm going to tell you right now, fuzzy liner all the way. I heard. I'm a fuzzy line. I'm not there yet. Katrina hates.

Yeah, I put them on when I don't want to have sex. She hates it. That's like you, she gets so, oh, man. It's the five fingers shoe. And I have it, like, I use them to go out, take out the trash. And I actually enjoy walking around them in the house. So I wear them, like, slippers, too. So they're like slippers from my house.

And the only time they go out is to take out the trash. But there has been the occasion where I have to, like, make a quick run somewhere like that. I don't give a shit. I don't know. I just got to go grass. I love the history. freaks out. Dude.

She freaks out. So I love the history of Crocks because they were, first time they were, like, people really saw them, idiocracy. And there was a joke. It was a joke. And he literally like, they searched the internet. Yeah. They searched the internet for like the most ridiculous shoe they could find that they could

throw in there as like the futuristic type shoe that was ugly. Yeah. That's what made them popular. So idiocry, have you seen that movie? A long time ago. Okay. But that didn't, that's not what made unpopular. That is what first introduced is.

I just say nobody wore them after that. Well, no, yeah, because it was a joke. No, but people knew what they were after. See, look, see? They must have done it ironically after that. Yeah. So what year is that, Doug? 90, no, no, what is it?

That's probably 90s. It's early 2000s at least. In the year. I mean, we're living in the inaccuracy right now. Yeah, you got to go to all. It's pre-accurate, Doug. It's 2006. Okay.

Can you, let's look at the trend. I'm so curious of, like, how much longer. Yeah, look at Croc sales from 2000 to 2026. Let's do that. So, by the way, if you haven't seen that movie, Idiocracy is this movie where this guy accidentally goes into cryo, wakes up way later. And what happens is dumb people keep having kids and smart people don't.

So the whole world is dumb. Smart people stopped, like, yeah, having kids. And the president's a pro wrestler and everybody drinks energy drinks instead of water. Yeah, it's with electrolytes. It's eerily accurate. Wow. Very accurate. So it was founded in 2002, and they experienced a massive mid-2000s boom,

a decade of stagnation following a 2008 financial crisis. Weird. Yeah. Yeah, dude. Weird. Oh, let's scroll down. Let's see the annual history. I want to see if idiotocracy bumped their sales.

Yeah, I don't think so. No, go out. Look at awareness for sure. Wow. Yeah, no. They were at 300-something million. No. In 2006.

So, idiotocracy came out when? 2006, yeah. So, well, they went from 300 million to 847 million. Damn, they were selling that much back then? Dude. I got to think Crocs have a huge margin because I feel like it's just a mold. Of course they do.

It's just a mold, right? It's a mold of cheap plastic. Rubber plastic? Yeah, yeah. But look at Gold away. I mean, you're talking about that brand. You know, they were bought by, who bought them? Is it not Nike?

Did Nike buy it? Who bought them? I don't know. Yeah, they were bought out. Well, they sell billions of dollars? Billions. Oh my God. They're a $4 billion dollar company.

Yes. What? Holy cow. But they were bought out by somebody. You know who wears Crocs a lot? Gen Z dudes in the gym. Oh, man. What do you guys do?

What are you doing? Yeah. Stop doing that. There's little pins in there. Oh, hey, no. Crox bought Hey, dude. What's Hey, dude? You haven't seen Hey dudes?

No. These are comfortable, too. I have a pair of those. All I remember is that show in Nickelonian. Yeah. Is that the one you remember to? Yeah. Totally aged ourselves.

Oh, so they bought Hey, okay. I got a study for you guys. That's hilarious. It's like double dare. You guys want to hear one of the funniest studies that we read in my entire life that kind of went viral on X. I'm going to pull it up right now. Okay.

Okay. So here's, Here's what the study found. I'll read to you kind of like the, kind of like the hypothesis or whatever. So women tend to recommend that other women cut their hair more when they perceive them as equally attractive to themselves. You know what you should do?

You look great with short hair. Dude. That's so insidious. That is, bro. So like they go to their friends. And if it's like your pretty friend, you're like, You would look good in it. How are you to trust your friend, dude?

Well, that's best one, man. Isn't that hilarious? That is a funny study. Yeah, the hypothesis is great in bangs. So the hypothesis of the study was that they recommend it more to those of a similar level of attractiveness because that's where the net benefit could be greatest. So funny. It's so funny you brought up banks.

Katrina was working out yesterday in the gym. This is like, it's so hot right now. This is the second time that's happened to her where they're talking about her and they she said she got a call came in. And so the call came in on her earbuds. And so it shut her music off right when the middle with these girls were talking about her banks. And our gym's so small, it's not like there's literally her in there.

So they were talking about her? Yeah, yeah. She's like a master eavesdropping. Well, the lady luckily was like making a comment about like, you know, oh, I really like her bangs or this. Like making a comment like that. She was being trained by a hairdresser. And then the hairdresser talk shit.

Like, oh, yeah, everybody says that. And then they get them. and then they were pain in the ass and then she starts talking to shit about having bangs or whatever like that to her, but she's like, I'm like, they were talking about you right next to you like that? She's like, well, they were, I mean,

an ear shot away, but I have my earbuds in so they think, and I go, she goes, I wouldn't have heard him had I not got a call only because I got a call it shut the music off and they literally heard the girl. I heard somebody talking about me in the gym and I think that they, I know that they were trying to say it in a disparaging way, but I took it as a total compliment.

So I'm like lifting and I walk by these dudes and they're working out and then what A scary grill over there. Yeah, dude. Yeah. That's right. That's right. The one guy's like, he's like, damn, that dude's hella Jack. I heard it.

I was like, oh, cool. And he's like, he's on hel of gear. And I'm like, you just added to my compliment, bro. Thanks, dude. Thanks. I tried to look like that. Yeah. That's not a, that's not a.

Dude, I had the funniest thing happen. Like, so you guys know on Instagram you can like bookmark. all these like posts and stuff. Yeah. So it gets a file. There's a file. They have like two different files. I have one like fitness related whatever.

And I just over the last few years, I just like tag and I'm like I could go back and look at him and whatnot. Somehow like the last time I did that like I look and this guy responds like, oh again. And he's like, oh my God. You know, apparently I had accidentally tagged him years ago. And every time I do like a bookmarked post, he gets it. And so he's in this like file with me.

And he's like, so he knows. And I'm just sharing constantly to myself, I thought. But he's literally getting every single post I've ever done. And I go back and I look and he's been commenting for years. Like, hey, bro.

Like, how is that possible? How is that possible? I have no idea. Like, I must have just because he follows me. I don't know. I must have just like,

like tagged him by accident. Oh, that's, but it was so funny. He's like, again. Leave me a little. Like I'm just burying in with all of my.

like, you know, like different posts that I'm liking. There's this one guy. I'm not going to say his name. I'm not going to give him any fame, okay, but this is one piece of crap that loves the comment under our YouTube. And he just says the worst things about me. It's the one that gives me? About you?

Is the eggs guy? Stop. Don't say his name, dude. Yeah. Okay. Why did he? I haven't seen him it a long. I haven't been on there in a long.

Is he still going? He's just there, dude. He's always. Yeah. Yeah. He follows us. He just wants to talk trash. I think he wants attention.

He has a shrine, dude. With, like, pictures and stuff. Well, 100% that's like a, the, if you make the time to follow all the content, yours, mine, hate. And, and, like, you just keep hating. He's probably, he's probably the leader of the Reddit group, too, you know, at this point. Yeah. I mean, that's the biggest, that's the biggest, the fan. I mean, he probably consumes more content than somebody else who would consider us.

He hate watches. Yeah. My favorite of the DMs. That's a thing. My favorite of the DMs are like, unfollow. Oh, thanks for the DM. I always say something back. I'm such a prick.

Good. I was waiting for you to unfollow. Don't give no attention. I always give some sort of shit back. I'd say. Finally. I can't believe you lasted this long. Don't go.

Yeah. Are you guys seeing all the longevity data and positive data on Cialis and related drugs? I've heard about that. Yeah. Like, let me know. So it's associated. I'll pull it up right now. So it's associated with like a 40-something percent.

I added it in the routine. for at least once a week. Increase? Oh, once a week? At least once a week. So a study of nearly 30,000 men found that those prescribed Cialis had a 44% lower mortality. Okay, now here's a deal.

Here's where it's hard to... Boners extend life. Can you tease out the guys that are having great sex in their 80s? They're living longer? Yeah. So here's... There's actually got to be something that too. Well, okay, so there's a few different directions.

Because they haven't done a controlled trial to see if this is the thing. that's like, does this cause longevity in people who have blood pressure issues only? Or does it cause, is it improved longevity in people who are healthy? Because erectile dysfunction is definitely a side effect of cardiovascular issues. So if you have high blood pressure, you have diabetes. Well, it's one of those flags. It's like something's wrong. You know, your health is a bit off.

Well, how do you also tease out the obvious thing that's the thing was designed for? The thing. Yeah. I mean, you know where I'm going at, though, here? What are what I do with this? I mean, we know that, we know that you're having more sex in life. And that's got to be better for you. You're going to be happier.

If you're happier, you're more positive, you're more positive. Better relationships. You're going to be healthy. You're right. Yeah. I mean, there's got to be something. So that's what I mean. You've got to control for all that.

Now, there are clear mechanisms that, though, however, would point to potential benefits. Right. Improved blood flow, oxygen. Yeah. Endothelial health. Yeah. That makes sense, right? I mean, remember, it was originally researched as a blood pressure medication.

They originally were like, this is going to help lower blood pressure. We're going to sell it as a blood pressure medication. It reduced blood pressure a little bit. But then everybody kept coming back and saying they were getting boners, which was, you know, that's a way better than the baby aspirin. Bro, they saw, they saw dollar signs. They were like, oh, blood pressure medication market's worth this much. And like, we're getting boners. Yeah, that's an easy sell for dudes.

They saw money. But no, it's people now are talking about it. Is that why they've become, like, it used to be like a really hard thing to get in a prescription? Super easy to get now. Yeah, now it's really... Because of the safety profile. It's got a really, really good safety profile. Yeah.

Like, there's, like, there's no real adverse effects. There are, if you take other, if you take blood pressure medications or certain things, you get a really dangerous drop in blood pressure. Okay. But you would know that, right? If you get a prescribed, they're going to ask you if you take certain things and, you know, don't take it with those things. Yeah. But no, it's very safe. There's also some potential...

I know I'm selling the hell out of this, but potential muscle building effects. You guys know that? They show improved. Well, that was old school bodybuilder stuff. Well, they took it for the pump. Was this hell with hypertrophy? Yeah. No, there's some mechanisms that show that it may actually help with building muscle.

Interesting. Well, you would imagine, if it increases blood flow, increases oxygen, increase nutrients, the muscles, it makes sense that shuttling that more efficiently throughout the body would improve. Even more than that. There's some mechanism. Yeah, so it has the, it has effects on, uh, protein synthesis itself through some other pathways.

Interesting. So, yeah, dude. It's like kind of this all around potential, everybody, calm down, potential longevity. Every once in a while, the pharmaceutical industry hits it out of the ballpark. Not very often. But every once in a while they do something and you see all these other, you know, interesting benefits. Oh, wow. So really low-dose, scialis daily may just be something in the next 10 to 15 years that they just start prescribing as a,

In your multivitamin? Yeah, right? That'd be funny. Mom, can I, Dad, can I take the whole thing? You know, speaking of positive effects. Did you see the, I sent you a clip from Lewis House? I don't watch it. I don't watch it.

I haven't saved. I haven't saved. I haven't saved. Send stuff to you. Was it? I send you stuff so we can talk about it. That's why I sent it to you. I don't know the guest who was on there, but it was an interesting conversation.

They were talking about the guy saying, what is, and he's quoting research on this. So that's why I thought you would appreciate this. And he's like, what is more important, more positive thoughts or less negative thoughts? What has a greater outcome in life? Oh, good question. I'm going to guess more positive thoughts. Yeah, like out competing in the negative? I'm just going to come.

I'm going to, because. But negative are so powerful. You're right. I think every negative thought, I know there's some relationships that every negative comment is, like you have to have like five positive equal one negative. So, I mean, I don't know, bro. I'm stumped. Yeah. So he's not even close.

He's not even close. It's less negative thoughts. Okay. Probably because the power of... And he's not saying that having positive thoughts isn't a good thing. Keep it up. It has its own benefits and is really good to reframing and being positive. But he's like the benefits of ridding negative thoughts and getting, like just...

In his tracks. Just at all costs, get rid of them. Stop. Look at the legit. Even like, and I mean, I think, again, that's the, the art of, when something super negative happens that you can't control is, you know, how quickly can you reframe that into a positive? So your default, you can kind of train to not have that. Yeah.

Well, so here's why this gets a little hard. And actually, you're kind of pointing to it, Adam. Telling someone to not do something is very ineffective. Like, you can't. Don't hit the golf ball in the water. Yeah, yeah. You can't not do something. Like, don't think of a zebra.

They're instantly thinking of a zebra. But you kind of pointed to it, which is like reframe or. And so. I did this a while ago. I did it again relatively recently. It's the most crazy thing I've ever experienced. And I did it from a spiritual standpoint because of my faith. But I found all these wide-ranging benefits.

And so for me, what it looked like was I found at night, when I would do my prayer in the morning at night and at dinner, my night prayer started to sound very repetitive. Like, thank you for my family. Thank you for my business. Thank you for my friends. And there's like all this stuff during the day that I miss just because you miss it. Right.

And so I set an alarm on my family. phone. It was a silent alarm. It would go off every two or three hours. And when it would go off, I'd notice it. And then I think of the last couple hours for what I was grateful for. And then I would just pray. Thank you for. And it was like stuff like this. Like, hey, think you for that joke that Justin told me. Oh, thank you for that conversation I had with Adam. Thank you for that walk that we had or whatever, right? Yeah. And it all, what it did is it trained my brain to notice more positive thing. I just started to get like this. It's almost like I changed the lens that I was looking at things through. Yeah, smart. And I just started noticing more positive things.

So I think that that might be a good strategy for someone, even if you're not spiritual, just noticing the positive things, training your brain. Because those neural pathways have to be created and developed. And our neural pathways are, they are geared automatically towards negative. That's a survival mechanism. Something scary happens. Something bad happens. Your brain remembers it automatically. Positive things, little positive things, you forget them because if you remember them or not, you're not going to die.

But scary stuff that could potentially kill me. But you can change how your brain wires itself by noticing all these good things. I swear after three days. I think it's such a powerful. I'll give another one and also connected to my faith with the way I've tried to. Because I think that you train the brain to already obviously have more positive things. See the good in a lot of stuff. But I'll give you an example of like how about something that happens to you that's absolutely negative out of your control.

and there's like nothing positive about it. Like how do you even take that situation, right? And I'll give you an example that was one of the bigger ones was, you know, getting my car smashed into and totaled in front of the thing. It's like in that moment, you know, you have this instant want to be angry and raged. You're not even like it was out of my control. And so my default in what I've tried to practice and, you know, not perfect, but I've gotten better and better as I've gotten older with this is right away like,

okay God, what are you trying to teach me? What's my lesson? What am I? What am I? You're automatically looking for the positive. That's right. What, like, and it's so hard because it's like, at first, there's like, what did I do to deserve this?

What could possibly be good about this? And so it's like, it's like, what is the lesson here? There's, there's something here that I'm to learn. Or how can this be redeemed? Right. Oh, yeah. What is, what is in this for me that I'm, and so, and I tell you in a situation like that, like I'm fishing because I'm like, I have no idea.

And like, you and just, literally meditating on that and trying to get to the bottom of that and find that. And I tell you, the way that all unfolded for me, it was like literally over a month and a half, two months. But the final outcome, 60 plus days later, ended up being really actually positive. And I would have never been able to do that in the past. In the past, it would have been anger and frustrated at the other person and why me and all this. Just so that people know, Adam loves cars.

I don't know that. He loves cars, and he had a car that was custom made for him. It was very unique. It was a really nice car. It won't go into the details, but it was just a really nice car. Parked it in the front here. He's about to leave. Yeah.

And some dude just smet, some guy, I don't know if he was drunk, what the deal was. He just, and totals it. It's the most random thing. Crushed it. Of all of us to get our car smashed. Adam's the worst. And I walked out with right away again, like having that attitude, like, from the jump, like, because I knew I had to get in front of it.

And then what made it more challenging was as things unfolded, it got worse. It was like, oh, and he had no license. Oh, of course he has no insurance. Yeah, I know. It's just going to say, oh, so this is all going to be on me. And oh, I'm going to still have to pay for that. And so it was like, and it like if I felt like I was being tested at every place of still remaining positive. And so it was like, well, you know what?

My wife and kid could have been in the car and our eye could have been in there and we could have been hurt. Or he could have been really hurt. And so it was like trying to find that all the way. And man, maybe it would have too many cars. It worked. Stupid. But I mean, point being is that there's also times

because I think what you're saying is something I've also tried to practice. I told, I've implemented that in the sauna, right? I've said, that's become my like sauna thing is when I'm in there. I try and feel so good, dude.

Yeah, no, I think it's such a, it's so good for, and I think all of that is working towards this art of, can you in a world of chaos, negativity, and like, you know,

all victimhood, all the things, finger pointing, all that, so that, can I, I'm so blest, I have a wife that is just does this,

like, two of, like, it's weird how she is with that. Like, Katrina is always positive. She is. Always.

And weirdly. Yep. And, you know, she has, she's so zen all the time. And I'm like, I'm envious of her ability to do that.

And that's really, I think her, the secret sauce is that she, she looks at the pause of everything. Even when, you know, she's the person. when I get cut off and my initial is like, what the F?

She's like, honey, what if his kid is in the hospital? She automatically goes there where I'm just like, that was a dick move. It's like that's such a, she's trained herself. And you know what's crazy about that is, two things. One, we don't have to train ourselves to think of negative things or to look at things in a negative way. That's the default. Okay. You have to, neurobiologically, you have to train yourself to do the opposite.

And it is training. And here's how the world lies to it. us. Here's what a lot of people will say, well, that's invalidating. You're invalidating your difficulty or your challenge. Now, there's some truth to that, but also that doesn't mean you sit in your crap and don't try to change how your brain wires itself so that you start to look at things. That's right. What's beneficial for you? 100%. Things are going to happen. You get to look at it I'm reading this book right now called, You Are Not Your Brain. And it's, I'm early in it. I'm only in like the second or third chapter. And it's the guy that wrote it.

is the researcher who came up with, like, the way that they treat OCD right now. And he does a really good job, like I said, I'm early in the book, of separating the brain from the mind. So you have this hardware called the brain. And then you have mind, which is a self-awareness. It's a much harder thing to explain is your mind. And a lot of the patterns we get into are really just patterns that are that your brain has developed and that we believe is actually us. We actually believe that that's us.

For example, if you have a behavior, that you've strengthened over time, that you've this neural pathway that you've developed over time where when you get anxious, you eat crappy food. So when I get anxious, I go eat Doritos or I go eat donuts or whatever.

So now what happens is you get this feeling that your brain produces and you're convinced that's who you are. But that's not your mind. That is not you. That is your brain. And what you can do is say, wait a minute, that's not me.

I'm uncomfortable right now. I definitely have this uncomfortable feeling. My brain is telling me to go eat donuts. I don't actually want to eat donuts. I know that's bad for me. And so it allows you, it gives you the ability

to step outside and start to do the harder thing and then create new neural pathways. Oh, this is why the power of our words is so, it's so important. Like what you just said right now, like it's so dangerous to say something like, I am,

I am this person who does this like. I always do this. Yes. Like, I can't do that. Like saying powerful stuff like that, like you become that. Whether you like it or not, you say it like that.

Fear is always the catalyst. I heard this sermon by Tim Keller. Do you guys know Tim Keller is? Is a phenomenal preacher. He passed away a little while ago, but the title of the sermon was don't listen to yourself, talk to yourself. So in there he talks about a psalm

where there's a guy going through talking about how like all this, he's going through all the suffering. But then he's like telling himself things. And he says, the things you say you preach to yourself. So you may hear in your mind or your brain may tell you, I'm a loser. But you can preach to yourself saying, no, I'm not.

Or you can repeat it and preach to yourself the opposite. Either way, you're getting preached to. And it makes a big, it's a lot of power. Huge. Yeah, that was the, I mean, he referenced in the interview. I don't remember because I don't have that brain like you do where you can remember the study after someone said it. Oh, oh, you might have a brain next season.

You just did it. You just did it, bro. Everybody? God, that's good. Change it. Yeah, yeah. I do know how to do this. Okay.

You don't have to lie. I choose to do this. Start slow. Start slow. I will work on being of someone who can remember in studies. I'm working. We don't know. I am athletic, Justin.

Yeah. You are athletic. In your mind. It's great. Hey, dude, I got to say, dude, so I love ketone IQ, right? I use it before I podcast. Yeah. In a deficit.

Whoa. Oh, I bet you feel that even more. Way more. Yeah. Way more. Now, do you think, so I find that interesting because I would think you would already be teetering on ketosis closer being in a deficit. So I'm not in ketosis. I'm still eating.

I know you're not, but you're probably teetering there. Because I'm running low on energy. Yeah, it's absorbing energy. So I'm, I suck down a ketone IQ and those ketones get to work. And I feel it. 30 minutes later, I'm like. My cognition so much. Bro, a big time.

It really does, yeah. Really? Well, I mean, I love it before the podcast, but I haven't thought to, you know, use it, like maybe I'll use it, try and use it in like those mid days when I'm like, like, because we're low calorie right now. That'd be interesting. I'll try it. I'll tell you what, though, uh, because, you know, obviously anyone who's tried it.

I'm not low calorie and it works. I just throw that in there. Yeah. Nobody thought you were low calories. Yeah. Thanks for clarifying. You're welcome. We were all thinking that.

Justin must be under eating. The world needs to know. Hey, anyone who's ever had it. knows that it doesn't taste good. But the blue raspberry icy flavor, I actually like. First of all, ketones are hard to make taste good. I think they're impossible to taste good. Listen, old school ketone supplements?

I am not exaggerating. Gasoline, dude. Tasted like gasoline. I swear. If you've ever taken, you've ever siphon gas out of a hose. Yeah. That's what ketones tastes like in their natural state. I think they've done the, the blue, the, the blue icy is the best.

They have definitely. They have definitely. It's the icy. It tastes kind of like a slurpy, though. Yeah, no. They have a picture of a slurpy on the side of it. Oh, they do? Yeah, yeah.

It's like, it's like, it's like, it's like, it's like, it's like it's, but, and that's what it closely. It's somewhat like it. Yeah, yeah. Best one that I've had for sure. That's good. Uh, I want to ask you, Adam, did you talk about your, your driving experience that you did? Oh, I talked off air with, uh, with, uh, with, I heard you saying something like you spun out. Yeah, yeah, I was trying to get him, he was trying to get him to come with me.

He flew out to a conference and so I don't think he could make it. That's right. Or is it where you're at that time? No, that was a prior week. It's just, yeah, I have a lot going on right now. You know how he gets as a miser. Miser. I have money flowing out like crazy right now. Hey, don't fire him up.

He had to cut his coins? Yeah, he screwed. Do you have a pool of gold coins? Sorry, man. Next time, next time. So, yeah, I was just, I was sharing with him. I was really curious to see if, this is my second time doing it. if like the novel it was like the reason why I thought it was so amazing the first time was

maybe because it was so novel and it was the first time I did it and will it feel redundant this time and will I not get the same like oh my God that was the most and so I was like so hype to tell Doug like it's even better I would imagine it's better because you're probably better at it yes and no like so I was telling him the takeaway this time is like I want to run the back to back days because I did go come in and going like, okay, I've done this track, so I'm somewhat familiar with it. I'm obviously very familiar with the car. I should get right into it.

But there was still a, you know, a good. Yeah, I still, you know, had to spend probably 20, 30 minutes again becoming one with the car or say. And then probably a handful of laps before I knew were the apex breaking points were really good again. but then once back there again, man, it was so cool. Did you have a driver, a pro driver drive you first? So there's two ways they do it. I didn't know this until. Because that's a weird experience.

Well, so there was two, bro, it's wild. And I've done that a bunch of times. You don't know what a car can do until you have a pro drive it. So they take you on two hot laps before, so you get to see that, right? And I tell you, I've done that a lot of times now in the different. So not just here, but other racetracks that I've done, that's kind of like the staple as the pro driver gets in. They give you a hot lap so you can see where to take the lines.

You also get to see what the car can actually do. And I don't care how many times I've done that, the first lap when you get in there and they step on it and you are heading for a hairpin turn with this concrete wall. I am like, there is no way this car is not going into that wall. And it just plants and goes around. I didn't do it in a supercar. I had them drive me in the Porsche SUV. What's it called?

Oh, yeah, yeah, yeah, the Kion. Yeah, dude, what? I got vertigo. The guy was hitting turn so hard. I was like, dude, I got to sit down for a second. It's wild what they're capable of. And yeah, so he was, so they have two different ways that drivers are. So I've experienced both.

Last time, I chased a pro driver in a turbo S. So he had a turbo S. I was in the GT3 and I chased him. He coached me through a walkie talkie talk. So he's basically, the walkie talkies on my passenger seat. It's one way I can only hear him. He's driving the turbo-lice. I'm trying to catch up with him.

And he's basically coaching me through the river mirror, telling me, you know, my lines and where I'm, where a breaking or too early, whatever, all the stuff. And that was awesome. And I, and there's, I like that a lot because I've done this before where I, I do my rallies with my buddies and I have a couple buddies that were ex-pro drivers. And I love to follow a pro driver because you just, I can use his brake lights.

I can see his driving lines. Oh, that's great. I didn't even think of that. And so you really can, you can learn just by following really well. And so I thought, oh, I prefer that.

That's awesome. And then this guy, he didn't, he got in the car with me, stayed in the car with me. And I was like, am I not going to follow you? He's like,

oh, is that what you did last time? And I'm like, yeah. And he goes, I go, I go, yeah, do you guys not do that?

Does not everybody do that? He's like, no, it's up to the coach's discretion. And he goes, I'm kind of old school. He goes, it's more fun for me to have you chase me because I get to drive and we get to have fun and stuff like that. He goes, but I feel I'm a better coach sitting right next to you.

I'm like, okay, cool. I'm down to. Is it true? Yeah. Oh, yeah. So even though I lack the chasing a pro driver and I don't get that in front of me, having somebody who's watching my hands, watching my eyes and giving me cues. Were you driving a manual, automatic?

Automatic. Yeah, yeah. All the new GT3s are, well, the GD3 RS and all those all become automatic. Such a lost art. It is. And I want a manual. So I would love. You know the value of manual? You already told me this, but I can see it now. Manuals are just getting expensive. But I'll tell you what, even, so when you do the tracks, I remember the very, very first time. This is a long time ago when I did a track day. I wanted to paddle shift. And you don't even paddle shift when you're driving the track. No. They'll tell you. It's got the best, the programming on it.

Yeah, especially the PDK and the in the pores. They're like, there's so much you focus on just steering, cornering, braking, that having to think also downshift, off shift. That's another level. And it's just like it'll take away. You'll be a way, you'll be worse on the track. And there's enough, it's exhilarating enough to just try and master the cornering and the stuff of the track.

But yeah, it was cool. This guy was phenomenal. And, you know, like got in the car and I said, like, hey, I just, I want you to push me and I don't want to get past today. That's like we don't, nobody passes us and I want you to push me and I want to see if I, I felt like I made leaps and bounds the last time I did this. And so I want to build on that. And so I'd like to just, and so he, yeah, he pushed the hell out of me.

And we definitely, we, I mean, we were all done. He's like, you can absolutely say that you push this car at the limits. Awesome, dude. Yeah, that was a hell of a ride. And even when I spun out, like, it was because we were hitting these turns at, at full speed on the last couple laps. And I just took the car to absolute edge. And the back tire all it took was about two inches off the track and the gravel.

And I ripped me and I threw gravel over the track and they had a yellow flag, everybody. And so, but, and I was like, I thought I was going to be in trouble. It's like bailing on a squat in the gym. Yeah. And it was actually really cool and reassuring to hear from him because I was like, you know, oops, you know, type of deal or I messed up. And he's like, no, he's like, man. I said he goes, you didn't overcorrect. You handled that.

really good and we were absolutely pushing that car to its absolute limit. So I was like, okay, that was really sure. Yeah, yeah. Such a good time. I got some interesting science on why having more water in your muscles makes you stronger. So as muscles are more hydrated, they're stronger. And Chris Master John, do you guys know he is? So he's brilliant. Love his stuff. Love his stuff. So this was a whole post on, there was a whole post on creatine and how, you know, it's water weight and you know, whatever. You're stronger from the ATP. and then he's like, well, water makes you stronger too. Adding water makes muscle stronger

by diluting the ionic strength at myosin cross bridges. So you can think of it as... Hold on. You can think of it as ions competing with muscle fibers for access to contractile units. Diluting the ions weakens their competition so that muscle fibers can focus on contracting.

So hydrating muscles not a fake effect. It is a core mechanism of improving strength, which is a core mechanism of building muscle. Cool, right? That is cool. Isn't that great? I mean, because I noticed this.

Why? I notice if I'm, yeah, when I work out, when I'm holding water, okay, I'm stronger. Now I'm like,

oh, am I just getting a better pump or whatever, but I know this. I know if I go and I'm holding water, if I eat a high sodium, whatever meal, I go in and I'm stronger.

I wonder if there is a connection or relation to that. Do you remember, this was back when I was competing? I don't know if you remember this, but I remember telling you that I kept having issues with my quad when I was,

Yeah, yeah, yeah, yeah. And then I started really focusing. You connected it to hydration? Yeah, and I started really focusing on being well hydrated going in the workouts, and it went away. One thing, I noticed this when I took, you guys remember ibuporin? I don't think you can buy that as a peptide anymore. But ibuporin is a ghrelin mimic, but what it does is it really spikes growth hormone. It also increases appetite.

One of the side effects is water retention, though. So if you take, so when I took ibuporin, I've took it a couple times, I'll gain easily eight pounds on the scale in a couple weeks. just feel bigger. It's water. I'm not getting eight pounds of muscle. But I am strong. I get strong. And I'm like, what, what's going on? Why am I so? It can't be the growth hormone. Growth hormone doesn't do that in a couple weeks. I know the science on that. Yeah. I think it was the water that I was holding from. It just made me really strong. And I noticed this too with like if I have a high, I thought it was it calories. Yeah. But I think it might just be. I noticed that with like joint stability as well too.

Oh. Yeah. Just feel tight. Yeah. Like, yeah. Everything feels like it produces more force. Yeah. Aren't some steroids known for that too? Water retention? Yeah. Absolutely. Yeah. So I'm sure. And those are the ones

that everybody talks about making people strong. Yeah. 100%. So I wonder if there is some sort of correlation there too. Yeah. That's interesting.

I mean, it's again, one of those things that like, I felt it, have noticed it. Yep. And now this is Chris Messer. They can explain it. Yeah.

That's super interesting. All right. Let's talk about a new fatty acid that people are using to improve their health, reduce inflammation. It's called C-15. There's a company called Fatty 15

that gives you this. in supplement form. So this is the first essential fatty acid to be found in over 90 years. Based on over 100 studies, here's what we have found, C-15 strengthens cells. It slows aging at the cellular level.

When your cells don't have enough C-15, they become fragile and age faster. And when your cells age, your body ages two. C-15, for me, has reduced inflammation and given me better energy. So I love fatty acid supplements. I take fish oil all the time. Well, C-15 now makes it

the rotation all the time. Try it for yourself. Give it a few weeks. You'll see a difference. Go to fatty15.com. That's fatty15.com slash mind pump. Use the code mind pump at checkout to get 15% off. Back to the show. First question is from Chalbella Amor. New to lifting, want to do three days of full body. Can I keep the same routine for a year? Do I need to switch it up? Thinking of your great eight and just doing it for a year. If you're brand new, yeah. If you're new to lifting, your routine will look very basic, very, like the same, and you're going to do it for a while, and you're going to get stronger. Most that time, so long as you're well-fed, hitting your protein, getting good sleep, really changing things up doesn't start to become a priority as much until probably year two, definitely year three. Just to avoid injury and stuff like, yeah, but the first year, like, this is it, dude.

I'm glad you picked this question because I have been meaning to bring up the grade A, because I've actually gotten quite a. a few emails, I mean, DMs from people that have followed it and just absolutely love it and rave about it. And we just don't talk about it. We don't talk about that program very much. And it's simplicity and why we made it that way. And I think that for especially for a beginner, beginner lifter, I think, or somebody even just getting back to lifting who hasn't been lifting in a really long time is such a great. People don't know what it is. It's the eight, it's like if you only could pick eight exercises, it would be these covers the entire basis. And you're doing essentially five sets of one of those exercises a day.

And it's an eight-day cycle. Literally the most simplistic way you could train that's affected. You'll get strong. You'll get really, really strong falling with something like that. Next question is from Kevin O.G. What do you think of Barbell and Brett's claim that a calorie surplus isn't needed to build muscle above around 20% body fat since the body can use stored energy? Yeah, I see the rationale and the theory. It's not how it works out.

So it doesn't matter that you have. have stored energy, well, I don't want to say it doesn't matter. It matters, but to a small extent. What matters is that your body knows it has to tap into its energy stores versus you consuming energy. So anytime you're in a deficit, building muscle becomes very difficult. Now, the times when people can build muscle in a deficit, typically they're beginners, or they went from an overtraining to training appropriately or some kind of new stimulus, doesn't happen very long and it doesn't happen very often. calorie deficit in building is like,

it's just good luck. It's probably not going to happen. No. And I don't care how high your body fat percentage is. Yeah, I don't like it as advice, generally speaking, even if there is some truth to the point that he's making, is just because somebody who is struggling to build muscle and if they're also trying to do it in a calorie deficit,

it's one of the easiest ways to fix them building muscle. It's just like, here I am in a calorie deficit, but I'm also wondering why every time I do a dexter scan, I'm losing muscle or I'm not gaining. It's like, well, because, you're not feeding a body enough. You're catabolic. And building muscle is anabolic.

So if you're in a caloric deficit, especially if you're in a sustained caloric deficit and moving and exercising, the body's going to be catabolic. It's not going to be anabolic. You can keep muscle at best. Sure. And if that was the desired outcome, then totally fine.

But, you know, typically, regardless of the body fat percentage, I want to build muscle on a new client, which, by the way, what it looks like is I don't need to tell that client to eat a huge surplus or, push really. It's just like I tend to just try and keep them around maintenance eating whole good food. High protein. Yeah. And that kind of takes care of it. And the truth is what it probably looks like in reality is not this like consistent surplus or even consistent deficit is it, is they're hovering around maintenance. Sometimes they're a little bit in a surplus.

Sometimes they're a little bit of deficit. And there are enough in a surplus enough times throughout this weight training routine that they build a little bit of muscle while they also lean out. And that's why I think the strategy for somebody who is over 20% body fat is, is, you know, cut out the, start stopping the, you know, crap food, eat whole foods, eat when you're hungry, eat high protein, feed, fuel the body as you do strength training and strength gains. And you will see this beautiful exchange of losing body fat and building muscle. Next question is from coyote Ruiz. Can I transition from box squats to back squats? And how should I go about it? I am doing box squats because my back squats caused knee pain.

So box squats are so similar to traditional squats that you don't necessarily need to switch them out. That being said, you know, traditional squats are a skill. And if you only have a box squat, you do kind of lose a skill to an extent of a traditional squat. So here's what you would do to transition because this is me right now. Right now, I'm mostly box squat. And so here's what looks like. Thanks, Justin. 100%.

100%. Go lighter. Go slow when you get at the bottom. Pause for three seconds and then come up. So you want to reduce that momentum switch. That's really what it is that you're feeling in the knee is that like transition physics-wise where you're coming up. You're putting a lot of pressure and force there around the ligaments.

I'm going to challenge what I think is the obvious problem here is that it's you lack ankle mobility. The reason why the box squats don't hurt. Do not require ankle mobility. You're not, do not require ankle mobility. What you're, you're hinging back and sitting down and the knee has to barely travel forward at all,

if at all. Yeah, good point. And when you probably take that out and you go down, the knee now has to. to travel forward, you probably lack a lot of ankle mobility, then that stress goes directly in the knees. So address the ankle mobility. And the way you know this, to be true,

is try your barbell back squats with heels elevated or with squat shoes. And if you can do a barbell back squat with hills elevated and you don't feel any knee pain, that's because it's the ankle mobility that you lack. Address the ankle mobility, your knees won't bother you when you do the back squats. Next question is from Melissa Neri. what are your thoughts on myo reps?

Are there certain ways to use them or incorporate into programming? So this is rest pause, otherwise not as rest pause. So what this looks like. The cluster sets, right? Cluster set, right? So you do so many reps, you get close to failure. Rack the bar, wait 10 to 15 seconds, maybe 20 seconds. Pick up the bar, do as many as you can again, close to failure.

Rack the bar and repeat and you do this two or three times. and so you're trying to make a set very intense by squeezing out more repetitions before stopping the set entirely. Here's how I feel about this and what I feel about all intensity techniques. It's like they're not better than traditional sets. You can do them to have fun with them.

You can do them as a novel. It's got to be infrequent. 100%. Are you trained like this all the time? You're going to fry yourself 100%. There's rarely ever somebody that I was training. Granted, I'm not training a lot. lot of pro bodybuilders, at least not one in my early career, later in my career I did.

But I'm not training a bunch of like top level physique bodybuilder people who literally cover all the basis of your fundamental training and are looking for novelty stuff, that this ever makes sense. The average majority of people that want to lose body fat, build muscle, longevity, move better, I mean, or 95% of all clientele. More, I'd say 99% of all clientele. Like, this is such a waste of time.

Yeah. Yeah. It's actually detrimental, I'd say. Yeah. It's a waste of time for your brain to even go there because if you take any energy at all to think about this and how to program this or how to do this, when there's room for improvement on the diet,

there's room for improvement on sleep, there's room improvement for your barbell back. There's room for improvement for the 100 other things that are far more important that, that energy even thinking about that is better spent there. 100%. So I just, this type of stuff cluster sets and drop sets and...

Even in short studies, Adam, because strength training studies aren't perfect. They're typically, you know, 12, 16 weeks. It's typically college-aged males. So even in that, though, cohort, even in that short period of time, when they compare things like, you know, supersets,

forced reps, whatever, all these intensity techniques, mile reps, or you want to call them cluster sets. What they find is they're no more effective than traditional straight sets. So you know why I do stuff like this sometimes? They want to have fun. I don't go into it thinking,

I'm just going to make me build more muscle. I go into it thinking... Psychological benefits. I work out all the time and sometimes I want to do something fun. It's like play. 100%. And that's what I mean like the bodybuilder

who's checking all the boxes and it's like, hey, let's do this day for fun. That's right. It's not like this is going to add inches to your arms. This is going to make a big difference. It's like, we have a mess around. This will be fun. It'll get a good pump.

It'll be different than what you. And you do everything. You check all the other boxes. But it's like for the average client who's like trying to figure out what is it replace. Where do I do it? Am I doing it properly? It's like, whoa, what are we doing? Like you got shit sleep last night.

You didn't eat good. It's like go go put your energy towards those things. The return on those in moving the needle in all pursuits. Way better. Way better. Way better. Look, if you like to. 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 a little bit of 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.