Mind Pump: Raw Fitness Truth - 393: Protein, Health & Longevity

Episode Date: October 31, 2016

Sal, Adam & Justin have repeatedly emphasized that consuming excessively large quantities of protein does not benefit performance and may in fact jeopardize health. However, there are times when more protein may be in order. Tune into this episode to learn why... Have Sal, Adam & Justin personally train you with a new video on our new YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint AND the Sexy Athlete Mod (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Get your Kimera Koffee, Mind Pump's first official sponsor, at www.kimerakoffee.com, code "mindpump" for 10% off! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts!

You fucking hurting my ears. What is that? Why is there ghost sounds? It's the final day. Oh, one day left. Happy Halloween! It's the final day. It's Halloween.

It's the final day for our promo. That's chance. Where we're giving away the no BS 6 pack formula with the purchase of any of our bundles, any of our maps bundles, the sexy athlete bundle, you have the Build Your Butt bundle, or you have the RGB bundle, which is nine months of exercise programming. This is, you have one day left, basically, enrolling any of those bundles, you get the no BS six pack formula for free.

I can't think of a better treat to get on Halloween. You can find any of those programs at mindpumpmedia.com. Look how clever you are. That's not a trick. If you want to pump your body and expand your mind, there's only one place to go. Mind, up, mind, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews.

Doug mentioned it already that the best thing would be if we were I could eat glassos, but that would be lame. I like to touch you. Yeah, that's weird. You can't, you're too far, bitch. You moved your chair so far away from me. Actually, you're supposed to be over here. I don't like living in the office.

But I want to be next to Justin. No, Doug wants you over here. This is where we're gonna move. Something you need to understand about me is I enjoy novelty. I'm done with you. I've moved on to Justin. All right.

You're the next, Doug. Maybe you'll bounce back and forth actually. So today, Doug's, Doug's station will get down. I'm very excited for his station. His little DJ booth. Yeah. Mixed max to D. I think he's nuts.

I'm gonna get Doug some of those like Paul Schaefer glasses, you know, like colored and like little rectangular squares. So he looks like Paul Schaefer. Yeah. I'm gonna shave my head. Well, it's any of the guy on luck, maybe let him make him more Hollywood. I think you're right. I'm 100% we need to, I definitely want to. I'm just new hairdoafers. Yeah. I'm gonna shave my hands. Well, it's any of the guy on love, maybe let him make him more Hollywood. I think you're right.

100% we need to, I definitely want to. I need some new hair to you or something. I would love to. Hey, duck me hair out and put a ponytail. Can you duck, can you dye your hair purple or something weird like that? Sure, why not?

I actually asked. I really do. I would like to see, I raised your hand, this majority rules are heard. Glasses. No, no, it's majority rules. So whatever we decide, you have to do.

Raise your hand if you want, Dr. Grobeard. Yeah. You know what I think actually, so I have a good with the spirit. He's not quite an asshole. He would, you look handsome now. You would look handsome or then. You know what, he's either gonna look jazzy

or he's gonna look like a villain. One of the two. Either way you win. Yeah. If you think about it, that's true. I would like to, for Christmas time, maybe we'll do this. I have a buddy of a buddy that actually dresses the celebrities So he's like he's the one who like takes you shopping and so this is your stuff

Right, so maybe I'll set that up for us First of that, well, I think you could use it. Hey nobody dressed for me, man You want to come in on dress me. It's different. Nobody's dressing me but me. You're not addressing me. You want to come in undressing me. It's different. Nobody's dressing me, but me. Well, I do. Because, man. There's nothing wrong with that.

You know what's funny? How funny is this? I'm going to call you out on some shit right here. I'm going to call you out on some shit right here. We pride ourselves on being so, and this is with the difference between I think you and me here is that I try my best to be open-minded to everything, not just like my fitness world and my health

that I'm related to, like I try and be open-minded about. How is that not being open-minded? They're not allowing someone to like, to dress me? I don't think you understand. He's fully like adapted to his clothing to where we are. Look outside, we got, you know, astroturf grass,

you know, it's inside. Oh, we need to just throw a soccer ball out there. You're ready to go. And I got my chucks on, so shut up. It doesn't make me not open-minded. Let me ask you a question. What? Can I put this water bottle up your ass?

No. Well, you're not open-minded. See how that argument doesn't work for everyone? No, it's stupid. That's a bad analogy. It's almost the same. I'm not asking someone to violate you, and there's nothing that takes a very violating me. And shoving a water bottle up someone's ass well doesn't take a professional

do that. This is actually that's something actually depends on the size of the bottle. This is something that okay, here's and then you have to learn to accept that like there's there's people that do this for a living that look at someone's complexion their eyes I get it. I get it. There's, their frame, and they say this type of look will look really good in you. It's not that... I don't care. And then when you've gone through that process, you don't need to have someone fucking lay your clothes out every single day, but it kind of opens your eyes.

That's the only thing I would look forward to, in fact, to be honest with you, would be having my clothes laid out every day. Other than that, we'll start doing that for you. I'll start doing that for you. That'll work. No, I just... For now, when we get to the studio, or Sal way start doing that for you. I'll start doing that for you. Yeah, that'll work. No, I just, I just don't. For now, when we get to the studio, or a Sal will have an outfit laid out. I'll lay it out. Here you go.

I'm dressing today tomorrow. Why am I wearing pink shorts? No, I don't, whatever. It's not that important. Have someone pick out your clothes, who cares? It's not that hard, and it's not that much. That's another thing to do. You know what I'll do?

This is what I'll do. If we're going to a big event, let's say we're going to the Academy Awards, or something crazy Yeah, then yeah, okay pick out me now. Give me a custom Taylor to tuxedo or whatever you want to do. That's fine That's different bro. Why would you not want why would you be so anti the assistance of somebody to dress me? To a grown man to opening your eyes about what maybe look way look better on you based off of those things I just told you I don't know anything about that you. Because you don't know anything about that.

Just like you probably don't know anything about like the fung shway of this building and the importance of the colors and what's different shades and how you can't go. You can't use any more of something cold. Stop mixing fucking cultures together. Like the fung shway hot cold dude gonna come dress me from Hollywood, doesn't match.

You gotta choose one and pick one. No, it's all the same idea, the idea is that I want to be gay if you want to be exposed. There's somebody who's a professional that does that. He's resistant to this type of experience. I know. If it's not Sal's idea, if it's not his idea or his thing he came up with, he is so hellbent and hard on it.

You know what I'm saying? It's like heaven forbid someone else recommends something that for him and then he has to be open-minded to try it. Now if he's open-minded to go try things on his own that he thought up, he researched, he decided on his own, this is a good idea. But if someone mentions to him that, hey, there might be somebody who's professional that can come over and help you out with this, would you like that? Absolutely. You're qualified to this. This is absurd. Why would I ever let somebody dress me?

Yeah, that's true. Why not, though? Because it's on my list of priorities with clothing, it does. Do you give me advice. It goes shielding me from the elements. That's the first priority. So I got to dress according to the weather. Comfort and then that's about, I mean, okay. And then styles, third, right?

Styles, third, fourth, maybe, you know, I don't know what goes above it, but it's not. Okay, so it's not like I'm asking you to go through a fucking four year degree. It's like some guy meets you one time and gives you some tips like, hey, Sal, here's some enhancement items. You can't put that brown with that color. Like it just doesn't work, dude, but you can do this.

And then you go like light bulb goes off because you're a smart guy. You go, oh shit, I never realized that or thought about that. And now that you got this creative vice, now when you go and you put your socks on or you put your shoes on, you put your shirt on the day, now you like right before you grab that shirt and like a year ago you would grab,

you go, oh, you know what, I remember that he told me that this looks better on me, it goes better with my complexion, maybe I should grab this shirt and said, and then you get a compliment that day, and you feel better, and then you speak better on the mic, and you help others better. Conorance, confidence. It's just, if I, you know what, you feel better, and then you speak better on the mic. And you help others better. Conor dance confidence.

You know what? If I, you know what you're right, because if I, if I was a kind of person, that would be a better life effect. If I was a kind of person that relied on other people's compliments and approval, then that would make a lot of sense. That's totally true.

You know what you made a good point there Adam? I see, I see you did that. It's unfortunate. It's a, you start started fight with a ninja. You know, it's, oh, no, no, nothing about that. You're just jiggling yourself a whole of like, never being able to get fucking it's cause then when you do finally do, everybody's gonna know, everyone's gonna be

like, oh, so obviously someone's laying. Oh, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no problem doing that but on everyday basis like is a shit Well, here's it. It's my fucking studio I want to give you fuckers are lucky. I'm not naked right. I'm only the only reason why I'm not naked at the moment is I haven't warm that up to you guys No, I'm gonna happen. No, no, no, I'm going to be naked on the mic. Listen, it's not You can say that no one's giving you a hard time about that I mean I like teasing you and so like that But I mean we're in the comfort I. I want you guys to be so comfortable we roll up in here and fuckin' slippers and you're close, you roll out of bed.

Well, who gives a shit? So it is our fuckin' studio. That's what I basically do. That's the part of the benefits of working as hard as you've worked for as long as you have and building this which you've built and for. Nah, we're not gonna, that's sloppy. That's not our style.

Well, yeah, and then. When Justin says sloppy, that's just sloppy. I feel like there's, when I lounge around like that, that's probably like a football Sunday for me, right? I feel like the way I'm dressed, and it actually, it bleeds over into how I am the rest of the day. And when I'm dressed sharp, I'm clean, I'm clean cut, everything feels good.

I feel like that bleeds over in the way how I carry myself and how productive I am in what I do. That's just something that I've noticed personally. Maybe you're totally different. Maybe you can look horrible and that doesn't even matter to you. That's right. And you crush.

You crush them out of intentional. The dirt on my shoes intentional. Yeah, I see. No, I mean, that kind of stuff's not important to me. The way I feel physically and emotionally and spiritually and all that kind of stuff is important. How I look with my clothes, I mean, all that kind of stuff is important. How I look with my clothes, I mean, I guess it,

I mean, it can definitely make an impact. You know, I'm like, it'll look crazy, but at the same time, I kind of get off on not giving a shit some time, do you know what I'm saying? I like walking into places and having like, three holes in my shirt and just be like, you know, like, it's cool that I just don't give a shit. You know what I'm saying?

No, there's something, I think there's something cool about that too. When you're so filthy rich like you now You shop at you know target jeans anywhere just the white hang shirt and like some old sneakers like and a ball cap around I mean could you let me ask you that that's fucking cool. Could you spend could you spend Let's say you're just fucking just load it right then you're like Steven Segal. Yeah, don't turn to him now Let's say you're just fucking loaded you guys got shit tons of money, doesn't even matter. Would you spend $1,000 or $2,000 or $3,000 on a pair of jeans? Would I know?

Yeah. Fuck no. Maybe. See? Yeah, I don't know. I've never spent that much. I feel like here. But you get what I'm saying.

Like, there's an overpriced something for like a good, you know? Like, if it's something that's like, I could see the same quality and put apples to apples. And, you know, this one is like not even close to the price of the other. I'm not gonna get sucked into the idea of the brand of it, you know what I mean? You know, who is it? There's this famous story, I don't know if it's true or not,

but there was a reporter eating lunch with Bill Gates and she says, oh, I noticed that you only tip the waitress, you know, 20 bucks, but when I had lunch with your son, he tipped the waitress $150 or $200. Why is that? Bill Gates said, because my son is the son of a billionaire and I was the son of someone in the middle class. So I think, you know, you build all this whatever

and you've got all this money, I still, the value of money to me is still different. Yeah. You know what I'm saying? I don't think, I could have billions of dollars and I can tell all this money, I still, under the value of money to me, it's still different. You know what I'm saying? I don't think, I could have billions of dollars and I can tell you right now, I would not spend a million dollars on a car. You know, those cars out there that are million bucks. Oh, I don't know. I wouldn't be able to.

I wouldn't be able to because, even though, even if you do the math, if you're just firmly ingrained in you, if you've got a billion dollars, a million dollars is literally, you know, like a thousand dollars is to me now or whatever. It's a ridiculous, you know, it's a trivial amount at that point, but to me it's like the value of money. It's just something different because of where I came from. Here's the way I look at it, I think. And there's nothing wrong.

You want to spend money on it? Justin said it really well, which is like it's, like a pair of jeans, right? Like I've spent that kind of money like you said on a pair of shoes, but I've never spent that kind of money on a pair of pants. And there've never spent that kind of money on a pair of pants. And there's actually a market for shoes now. I mean, they've literally they've done TED talks on this and it's getting crazy and there's beckons for it and price guides and apps for it.

Like, so there's a huge value in collectible type shoes. And so I see that. That's the same thing goes with like my watch collection and then the classic Camaro. Like, you know, as I've gotten older, the things that I splurge or spend what somebody else might think is a ridiculous amount of money on something that they don't care like you. You don't care about shoes that much, but or watches like that.

But, you know, I argue back that, you know, it's something that one, I think is very cool too. I love three, represents something a milestone in my life, and then four holds its value. I could turn around and sell it for damn near or some cases more than- Well, that's just a decimator, that's just sort of a mess. And so that goes back to the car thing you said.

I wouldn't spend a million dollars on a car, but I would spend 10 million on my home, because you could get that money out anytime you want, and why not live in the most extravagant home that you could ever possibly be able to afford and pay for yourself. It makes sense if there's some sort of investment value there. Exactly. That's really how I justify it. It's just subjective.

It's a subjective thing. It's one of those, you know, what you find important for you. And I think everybody should spend their money on what they want to spend it on, what they find important for you. And I think everybody should spend their money on what they want to spend it on, what they find important. And it's nobody else's business to tell that person what's a good use of your money or a bad use of your money. That's a decision you make.

You should be able to make on your own. For me, will I ever spend tens of thousands of dollars on a wardrobe? I mean, if it was an investment, if it was something that influenced my business, if I was going to all these different events and having to look in a certain way, I don't know, maybe.

But now, I mean, no, I'm plus wearing fitness, which is great. Look, one of my favorite things about being in the fitness industry, it has to be top five, is the fact that I can wake up in the morning, put on sweats and go to work. I, could you imagine having to wear a suit?

Every, I did for a second. No, I worked in banking too. I worked in banking for a short period of work. I, could you imagine having to wear a suit? Every, I did for a second. No, I worked in banking too. I worked in banking for a short period of time. I did investments and I had to wear a suit every day and it was fucking miserable to wear a suit every day. Yeah, miserable. And I've never had to do that. So maybe that's why I like to do a bit.

Yeah, I think, yeah, I think that's, I wasn't in it for very long. I mean, but I kind of enjoyed the process of like putting it on, doing my hair, you know. Have you ever put a suit on, looked at yourself in the mirror? Not feel like you like mucking sharp and feel good. Yeah, bro. And how many times is your wife said to you like,

Oh, are you going to the coffee shop, everybody? Looks at you differing people, address you in a different way, you know, that's just how it is because you're presenting yourself. You know, that reminds me, have you ever, have you ever watched the show, how I met your mother? No. Oh, got another great one.

You said, well, God, you were missing out on a lot of good things man too much books you're reading Too many studies see there's there's a give and take everything could read a lot of encyclopedias and books And be really smart be able to say a bunch of fucking surveys But if you don't want to get you miss out on some great Intertinct dude. I heard it's a good show. It is a great show and it's got on the best friend. What's the what's uh? The the doctor that was the kid member with that was in East gay, but he's Doogie house or guy. Yeah, what's his name? We don't know his real name, but we know Patrick Yeah, Patrick something right Patrick. Yeah, that's it something whatever. Everybody knows who I'm talking about something

He's fucking hilarious. By the way, oh he is Larry and he's his character in this is just awesome. He's like Over the top fucking fucks everybody, right? And he talks about it and like he wears a suit everywhere like everywhere He wears a suit. You can never find him out of a suit and it's like that. He's hilarious Did you guys see him? It's like madman. I love this care. I loved him in was it Harold and Kumar go to white castle Just I have the mouse. Oh, where just all fucked up and shit on drugs. Yeah, it's all hilarious. That's a great movie. Yeah, all hilarious.

Dugi Houser, great stuff. Yeah. We should probably talk about fitness as some. Tueggie. No, you know what? I'm actually, it's been, it's been, it's been, we're, I have a good idea, but you can go ahead. Well, it's been refreshing that we have,

I mean, we got so much going on right now. It's unbelievable. We just had our meeting with our PR right now. We just sat down with all the companies that are kind of throwing the... This is neat though, right? We finally are in a position where I feel like we can be very, very choosy with who we're going to do anything with whatsoever business-wise. And maybe six months, six months ago, I felt like it was every once in a while we'd hear from a company that would reach out and be interested and we'd go back and forth on film each other out.

I'm like, I don't know if this will be a good relationship or not. And now it's like, it's become a full time job for her of just going through. Well, what's exciting is there's a lot of people who, in our industry, and I don't realize there's that many people out there starting to grow, who have a similar message, and that's why they're contacting us. Like, we love your show, we have a similar message, we think we're a good fit, and I like that. I like the fact that there's more of that starting to happen,

and I think it's gonna grow a lot. Oh, no, you can see that, right? I mean, one of the things, and I can't, I don't wanna share too much, because obviously we have no idea if we're going to do it or not but you know there's a company right now that is totally going in the direction that we always talked about if we ever were to do any sort of supplements where we you know it have to be like the wrong ingredients no proprietary blends and bullshit like that the things that are actually

Yeah, very transparent. And that's like literally like their pitch, right? Is that is just like openly to wear all the sources, all it's coming from. So not only what's in it, where is it coming from? Yeah, where are they being sourced? Where's it being manufactured? I mean, you gotta know, you know, independent lab tested,

you know, products that are, you know, basic, but you actually have some merit and some value. You know, that's what you would want out of, if you know, the purpose- The purpose- The purpose- The purpose- The purpose-

The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose-

The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose-

The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- The purpose- You bring this up, this reminds me a something and I wanna share this with you because I always like to share our experiences we go through stuff that, and I know in the show, one of the messages that Mind Pump is really, really got out there a lot is the protein,

the over-consumption of protein with all the bros and shit out there that I've been preaching two to three grabs and so we're kinda so anti that, and I do notice and I just so I was I've been intuitively eating for like the last, you know, a couple of months now, ever since we've been getting so busy, I haven't had time. I have nothing that I need to get in crazy shape for. So I've been basically fasting once a day or once a week. And just in two to eating and I'm fat and I'm eating really high fats. I'm probably somewhere between three to 400 grams every day.

My carbs are normally around 100 and it would probably be a very high day. Anytime I run like a 200 gram day like I did yesterday, I will turn around and have less than 50 today, so I have a really low carb day to day. But I've been intuitively doing that. And part of that also I've stopped counting protein I've been off of any shakes or bars for a long time now and I only get my protein from whole foods

and I don't even stress it when I don't get very much because I'm just like it's not as essential as we've made it out to be for so long like muscles And just gonna fall off my body and I don't feel like a ton of muscle has fallen off my body, but I also feel like there is something That my body looks a little bit different. So I thought, okay, I'm gonna like really get back into the swing of tracking and kinda see where I was at. Well, when I started tracking, I realized, cause I'm eating sometimes two to four meals a day. And, you know, some of those meals

aren't 100 grams of protein in each one of them. They're 20 to 40 grams in each one. So there's days that I could easily have only 80 to 160 grams of protein. And 160, to 40 grams in each one. So there's days that I could easily have only 80 to 160 grams of protein. And 160 I would say is probably on the lower end of where I want to be and 80 is significantly lower. And I just started making sure that I was sitting

that 160 to 200 mark and getting it back up there. And instantly I saw a difference. I mean, just to... How much do you weigh? 220, 27 right now. Right, and to... How much do you weigh? 220. 227 right now. Right, and so you're now, you're eating more, you're eating in the, you know, what studies show to be the upper limit

of gaining benefit, right? That point 7.8 grams per pound, and you're noticing benefit? Yeah, well that's what it's, I mean, you should. Well, and this is why I... Performance benefit. I wanted to talk about it because I feel like we push so much the other direction

But at the end I like I haven't been taking I wasn't taking any of my shakes or bars or anything like that And I felt like okay, I should be easily be able to but it's not very easy for me I'm a big guy, you know I think if you're a hundred and twenty pound girl or 150 60 pound guy Getting a hundred grams of protein isn't that tough, you know You can easily get two three meals and get and get that in. But when you're 220, 230 pound dude, that's a lot of protein you've studied. I have to actively, so that's the point I wanted to make that. There still is, it is a nutrient that I have to chase. It's not something that it just easily comes into

my diet. So I definitely have to pay attention to that. I actually just went and got, I found some real all natural way that I'm gonna utilize if I need to, but still I'm chasing the whole foods first, and that's where I'm going to be. But I definitely noticed a difference when I was consistently lower in the protein.

Wasn't enough like, oh my God, 10 pounds of muscle fell off my body. But right away, once I started bumping it back up, I started to see these gains in the last few months. I mean, statistically speaking, when you see it all anecdotal right now. When you look at studies, yes, there is a performance benefit

for meeting a high protein diet. And a high protein, these studies define high protein very differently than supplement companies and massive, righted out bodybuilders. Well, they'll say high protein is one and a half to two grams per pound of body weight, which is not high protein. That's absurd protein. That's a ridiculous amount of protein.

It's not backed by anything. Right. And very, very, and on the long term, used protein. Yeah, on the long term can potentially be dangerous. But you're talking about going from, you know, 0.3, 0.4 grams, a protein per pound of body weight to now moving up to 0.8, and you're relatively lean, and studies will show that that's where you want to be in that 0.7, 0.8, four performance. But what's interesting is this reminds me of a study, who, I don't remember, who posted this on Instagram,

but it's one of those Duh studies, you know, like, oh, you know, we just discovered fire. Probably a muscle PhD. Yeah. And it said some, I didn't think game for him is captain obvious. Yeah. And it said, it said, you know, fasting burns body fat much more effectively. Oh, yeah, that was him.

Yeah. But, but not fasting will build more muscle when you eat more calories. No shit, dude. And it's, it makes me shake my head like, first of all, nobody's fasting to build muscle. Fasting is for health and fat loss. So that's number one. Does nobody's saying, hey, listen, if you don't eat for 18 hours, you'll put more muscle on.

Now, in the long run, I'll argue you probably... Well, it becomes more sensitive to protein after you do that. I do notice that. That's an argument. Yeah, I do go from fast to states. And now you can actually utilize it better. I want to see the studies that are long-term. I'm sick and tired of these eight week, 12 week studies.

Look, if I take fucking anybody who's lifting weights and been working out for a while, and I change a macro nutrient, I'm gonna see some kind of a change within a 12 week period. I could have someone come in and I could say, you know, okay, we're gonna change, how have you been working out?

Oh, you've been doing 12 reps great. For the next eight weeks, you're doing four reps. And you know what we're gonna see? We're gonna see bumps and maximal strength, the low rep strength, right? If someone comes in and I'm like, how much protein are you eating right now? Great, here's what we're gonna do.

We're gonna bump that by 50%. We're probably gonna see some changes within 12 weeks, but let's look long-term. Let's look at what's happening on a long-term basis. Fasting isn't a mass-building, muscle-building technique. Well, that's lost health-building. That study you're talking about, too, they had them fasting for 20 hours, four days a week. So, who in their right mind would even consider that as a smart plan if you're trying to bulk and build, right? So of course, it's obvious that those two would compare that's why you call them cap and obvious.

It'd be like saying, oh, we had people do cardio and it looks like they didn't build any extra muscles. Like, no shit, that's not what cardio is for. But if you inject fasting or some type of cardiovascular activity into your routine, in the long term, will you build more muscle? Well, if you're healthier, you tend to build more muscle, or at least it becomes easier. And if you're unhealthy, it might be more difficult. So yeah. This is why I recommend it as a tool, typically one to two times per week.

That's it. I'm not every day. And there's guys that do that. And I'm not saying you can't be a everyday intermittent fasting person. If it works for your lifestyle, I know Nick the tooth. We talk to him. That's how he eats. Nothing wrong with that at all. But if your goal is is you know performance or gain

I'm not I don't want you fasting more than one or two times week I want you still to include that because I think there's tons of health benefits and long-term like what's out saying even if your Ultimate goal is working, but it's still a smart strategy for you because I Definitely notice a difference when I do that, how sensitive my body now becomes to protein. I less oversaturated at the time. Yeah, and I feel like when you're just constantly, and we know this, right, when you're trying to when guys try and bulk and they're just over consuming every single day, day and living

in a surplus, don't think your body doesn't become adapted to that also. And not only does it become less, less responsible. But it becomes detrimental and I get emails and messages every single day. Wow, Sal, I used to eat one and a half grams of protein per pound of body weight, but now I'm eating 0.7 and no more digestive issues. I'm getting strong in the gym

because I can eat more carbs and fats. I feel better. Which allows you to eat more too. A lot of times, when you're in the bulking and you're eating a ton of food all the time and you get all this, I mean, digestive feedback. Like it's all like, oh my god, this hurts to get down and, you know, now I have to deal with heartburn.

Now I have to deal with upset stomach and all these issues. But whereas, you know, if you let your body like relax for a specified day and, you know, everything in the process of that's going to improve. Like that's going to help you to keep nursing yourself over in a surplus. Plus, we got to look at the whole picture. Okay, let's look at the whole picture. When you look at these studies and they show that this group over here who consumed this

ridiculous amount of protein over 12 weeks gained more muscle, well, how much more muscle is it worth to you? Are they gonna gain 10 more pounds of muscle in a 12 week period? Fuck no, steroids might not even do that. They might be a half a pound or one pound more. Big fucking deal. And when you look at performance,

you gotta look at the whole thing. There's definitely strength performance in the gym, but there's also cognitive performance. And I don't know about you guys, but would you be willing to trade one pound of muscle for a 10% improvement in cognition? Hell yeah. Everybody would. Are you kidding me? Which one's going to give you more dividends in life? That extra one pound of muscle. The average person can't even tell on your body because it's distributed over your entire frame. No one's gonna know.

Let me put it just in. Take a look at that way. You're a dude, you want to build muscle because you want to pick up on chicks, that's fine. That one pound of muscle, none of those girls are going to notice, but that 10% improvement in cognition, your ability to talk to them. That's going to get you laid. That's what's going to get you laid.

Science wins. And that's my point. We got to look at the whole thing and we know that things like fasting are cognitive boosters on a significant scale. The reason why I fat I don't fast to get leaner. I love that our goal is to try and get our listeners laid. Isn't that awesome? That's always our goal.

I want my listeners happy. Well, I just wanted to make the reason why I brought it up was just because I don't want people to, because I feel like anytime we say things now, it's the extreme, right? Like we tell, oh, I don't worry about that. I don't do that. This everyone's like, yeah, fuck, fucking supplement companies and protein powder and everything like that, which we all are, yes, that way.

But I also do believe that if you struggle with getting that intake through whole foods because either whether it be a time thing or maybe you're a big fucking dude like me, I get it. There is a place for that and I could see that being introduced into your diet. You talk about what like a protein powder? Yeah, like a way protein. Yeah, that's what's the thing.

There is an actual place for that stuff. That's what supplements are for. Supplement, the term supplement literally means to supplement your nutrition, your diet. When you're eating well and all the things are working for you and you're still lacking in nutrient, it's very difficult. Adam, you talked about supplementing for your needs

a long time ago. That's what they're for, but what it's not for. Here's what it's not for. A protein powder or protein bars are not supposed to be consumed several times every single day for decade. And that's what a lot of people, a lot of our peers do. They eat six meals a day, but what is that?

I don't the answer to. Well, I don't think I would have a bar either. Like bars are done in my life. Like there's bars are even worse than the powder. Because bars you're really, most bars are only getting about 20, 25 grams of protein at best and some of them less than that. And most of it is fucking artificial. Well, most of the ones that mention the integrity of what's actually in the product has been

shown to be, you know, that's not the case. Like whatever is on the label is not, you know, something you could bank on. They're glorified candy bars. But a way shake that is all natural, you know what I'm saying? It doesn't have any artificial flavors or sweeteners in it. So that, an all natural way, I feel like that is, like I can mix that with my spinach and,

oh yeah, yeah, mix that with my spinach and blueberry and blackberry, raspberry, strawberry type of blended up smoothie and great bang for your butt. Yeah, but what you're not doing is you're not like a lot of these guys will be like, okay, I need to eat six meals every single day, but what they don't tell you is that two of their meals are artificial. Two of their meals are shakes or bars, and that's how they make up their diet. And it's not even once a week.

That's where you're 100% correct. It's every- That is where- That is the people that we're talking to or trying to get this message out of you. Let me just paint the picture of the typical, and this is again due to the industry, but again, the industry is driven by the consumer. So it's partially, it's definitely our fault as well, but look at the typical Jim Rat schedule, okay?

Here's what they do. Wake up in the morning and have some type of a shake or something like that. Then they have a meal later on, then they have a pre-workout shake, then they have an intro workout shake, then they have their post workout shake. We have an Instagram posing shake. Then they have a meal, then they may have another meal, and then they have another bar. And it's Instagram posing.

But add all that up, man. Add all of that shit up. That's a high, that is a very high load of artificial, extremely processed crap that they're putting in their bodies. And that's not, I'm not what I'm saying is not, by the way, this isn't the extreme person. I could, I, on my phone right now, I could call five of my friends that are in our, that are, are peers and all five of them follow that where they have, you know, several shakes every single day. That's that one. That's when you get these guys that are like our peers and all five of them follow that where they have several shakes every single day. That's when you get these guys that are like, oh, we have.

I've actually had people that like when I asked them like the first time we meet and this happens actually a lot, probably 50% of us. I was one of those guys. How many protein shakes? I asked them like, you know, tell me your diet, how you eat and then like they brag to me or tell me that they make sure they get a shake or a bar a day.

Like saying that to me as if it's a healthy choice. Like, well, I make sure I get at least one protein shake or bar a day, you know, like every day, like they go out of their way to do that. It's like, oh, wow, that's a food group. So I do, yeah, so I want to back up a little bit and say that, you know, that is my approach is to go all whole.

My goal is to never use that. Like I want that jar to stay on my refrigerator for months that I don't have to go all whole. My goal is to never use that. Like I want that jar to stay on my refrigerator for months that I don't have to go through it. But I do, when I'm tracking, like I am right now again, and I'm looking at my fat secret app, I'm going like, oh shit, like I'm pretty low on some of these days. Which, hey.

But you're being smart about it. And you, you know, the litmus test that people use to determine what protein powder they buy or what supplement they buy starts like this. Oh, first of all, how many grams of protein does it have? Because that's all I care about. And then it goes, how does it taste? And that's pretty much it.

Like, oh, this one has lots of protein. It tastes really good. This is the one I'm going to use. The reality is, here's your litmus test. If you've got it, if you're buying a protein powder, where is it sourced from? How many extra ingredients does it have? If it's way protein, it should be way protein.

It should be organic. It should be from... It doesn't need anything else in it. It doesn't need anything else. Why would you look at it and see that there's all kinds of other things added to it? First of all, half of the ingredients are sprinkled in there so they can say that they have them in there. We have these special antibiotic herbs or whatever reality, there's probably none of that in there or very little. Then all kinds of

flavorings and things to increase the palatability of the protein. That's what people should really look at. If they're going to go by a protein, I would like to see a way protein that is that's zero flavored organic minimally processed. We talked about that. That's it. Even having it look like it's just like straight brown bag. Straight brown bag.

Here you go. There's no fluff to this. Yeah, I mean, and you know, if you're one of those, I mean, and here's another thing too. I think it's a good idea. There's a lot of very convenient sources of protein if you want to stay the whole natural route. And it's going to come along with a little bit of other, some other macros, so it's going

to be a little more difficult to work on your meal plan. But if you can have dairy, if you're already having way protein and you can have dairy, go buy some fucking whole organic milk, pour yourself a glass of that. I mean, that is a, like that is a, that is a missed food or supplement that people, you know, bodybuildbuilders drink all the time Why not have a glass of fucking whole organic milk if you can get some raw milk that's even better Oh, that's me. I'll remember that was one of my viral posts I did way back when I did the milk versus the post workout and I did all the benefits that come in the whole milk versus

Everything that we they sell and market to is I got a lot of shit on that one for people are like what? and market to is, I got a lot of shit on that one. For sure. People are like, what? Really? Yeah, all these supplement companies that talk about all these great benefits you get for your post workout. It's balanced.

You, a glass of fucking whole milk pretty much covers all the same ones. It's like, well, here's what you got, no idea. Here's what you have to consider. If you're eating a whole, you know, whole food-based diet, and it's healthy and everything's balanced, and then your goal is to build muscle and you're doing a great workout.

Your routine is good, a program is good. You know, maybe you're doing maps and, you know, everything's on track. And now you want, but you want to keep pushing the limit on how much muscle you can build. And so now you want to go the supplement route. Barring creatine, because creatine will give you a pretty significant, you'll see it.

You'll actually see, wait, this is pretend creatine's not in the equation. And you want, significant, you'll see it, you'll actually see it, wait, let's just pretend crating's not in the equation. But you wanna use supplements, you wanna stay natural, so you're not gonna use steroids, and you wanna really just use them to maximize how much muscle you're gonna gain. How much muscle do you think you're really gonna gain from doing that?

You push all that out with supplements, what can you expect, a half a pound, a pound maybe? Maybe nothing? Yeah. Is it really, is it any of that worth a hand? What is it? Should that be all the focus? And what is it costing you?

Plus look at the motivation behind what's getting you to the gym. And by the way, I'm speaking at a personal experience. My motivation to work out for most of my workout career was to build as much muscle as possible. That was my primary goal, 100% and as I've learned more and as I've become more evolved with the process, that is no longer my ultimate goal that has now become a side effect. What is the result of that? The result is I enjoy my workouts on a

different level. It's much healthier for me. I don't mean just physically, I'm talking about an a mental level. I can program my workouts much smarter because I'm not compromising things whereas before, you know, God forbid, I went down in my strength and in an exercise where I lost a little bit of muscle because I had to focus on some of this. I don't, that's not important to me anymore.

I'm looking at the entire picture. And now I can see a clear path towards longevity. I can see myself at 70 and 80 years old exercising and being, you know, virile and healthy and feeling good. Whereas before I couldn't see that path, before all I could see was, wow, I've been 20 years my hips are probably going to be hurting. Yeah, and I'm not going to be able to do this anymore. And I'm going to give you one of those old time, old timers in the gym that used to be able to squat, but

can't squat anymore because, you know, they just kept pushing it past a certain point. I'm not competing at some ridiculously high level. I'm not searching for world records. I understand if you're at that level and you need to just every pound counts, but the average person listening, that's not you, man. And that extra one pound, nobody's going to give a ship, but what's going to happen is if you train based on some of those other things, you're going to feel a lot better better. It's gonna be much more long-term. It's got a lot more fun A lot of what I like to think of too is like I want to voice that to people that are like I don't know like me

I have a athletic background and they still think that oh dude. I got to press so hard I got to do all this stuff to achieve some you know something great and great and tangible and have to put myself into this competition where I have to go into the Spartan race or I have to do this or I have to get worth through that through competing. I don't know, it's just been so revolutionary for me to be like, that's great. That was a time in my life where I was competing at a very high level and I was like trying as hard as I could in the gym to promote better performance,

but like Sal said, what am I gonna be when I'm 80? Or does my body gonna look like? What are my abilities gonna look like? Well, that's what I always say to the answer. That's more, you know, interesting to me. The CrossFit people that are so hell bent on doing that. Well, and I'm like, you know What like I have a lot of buddies that do it and you guys love doing it

I think I'm never gonna tell you not to because that's like you try to tell me don't go play basketball I love basketball, but there's huge appeal there, but I just I always I always tell them like you know Just with caution that understand that if this is if you're connecting this is your way of getting in shape Like this is how you you're connecting this is your way of getting in shape, like this is how you, you have found hell. You lose it eventually. Yeah, you, you won't be able to maintain this. You just won't, you know, and I know there's a bunch of crossfit people that are listening to that and they go, oh, whatever, I know somebody who's 75 and 80 that fucking does

cry. Okay, there's anomalies and everything. And we're talking about, you know, talk to me when you've trained 5,000 plus people and you can talk about the percentage of those people that could ever possibly do that in their 50s and 60s and yeah, and that's where we come from you to remember that that, you know, there's always an argument. It's not just their own experience, it's living through those experiences. Yeah, all of our clients. Exactly. It's like there's anything that's made it that's so mainstream like CrossFit or whatever that has gotten that popular. Of course, you can argue. There's someone who is backed and argued it. I mean, shit, they even have their own like internal church and like their own right papers and journals inside it just to keep feeding

you guys with this. All the science that's backing up what they're teaching and telling you. And it's like, well, yeah, no shit. You could totally do that. But you know, I'll tell you something right now that CrossFit hasn't even been around as long as I've been training. Way before they came out, we knew the better ways of getting people in shape based off of all the people that I've seen succeed and all the people that I've seen fail. I'll tell you, training that that high of intensity, it's like playing a sport to get in shape. A matter, everybody stops playing football,

everybody stops playing basketball, everybody stops doing those things at one point in their life because it isn't good, sports are not good and healthy for your body. That continued repetition of banging on the body at that high of a level is not designed for longevity. It's designed for maximal performance at that time. And hey, if you're 25 years old and it's what gets your rocks off and you love doing it, not designed for longevity. It's designed for maximal performance at that time. And,

hey, if you're 25 years old and it's what gets your rocks off and you love doing it, maybe one day you aspire to be in the CrossFit Games and by all means do that. Just be aware of what you're involved in and what you're doing. It is a fucking sport. I'm making a temporary thing. It's not a way of getting it. That's it. Well, you can achieve and master and then move on. I mean, that's what I had to learn. I'm like, thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking.

That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking.

That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking.

That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I was thinking. That's what I'm glad you went this direction because part of what maybe you want to bring up the protein thing is I had somebody inbox me and tell me, you know, I really, I really enjoy when you guys share your personal journey and the things that you guys struggle with or the things so, you know, that whole protein thing is something that is currently happening with me right now. I always am tweaking and assessing and paying attention to my own habits and the things I have to mentally

check myself and the things that I'm trying to grow on. So I wanted to share with people that because I know that we put a message out there so much about, oh, you don't need that much protein because we know that a majority of the people are following the advice of these idiots that are telling two, three grams and pushing it. So you get your, their bars and shakes.

But I also wanted to come back and say, hey, there is a place for you to take those things. And I do utilize them too when I need to. I look at it like for me personally, it's been a bit of an addiction like as far as me, especially going back and playing in that football game too. It like sort of reignited this euphoria, this feeling I get at like competing, you at competing at the apex of my ability. Right now, I have to move at an accelerate as quickly and as hard as I possibly can. And I'm challenging myself to get through the endurance of it because this is like, I was dying out there

after a certain fight. I didn't really train hard with my endurance. And so I was really just challenging myself mentally to see if I could overcome this insatiable urge to quit and to stop. And that it's too much. But at the same time, I could totally see people getting trapped into that.

And after you're done, you get this euphoria. Like, wow, I accomplished something. It was amazing. It was something great that I did. But for me to now, like, divert my attention back to feeding my body, listening to signals, like getting back into the rhythm of doing healthy things, and listening to my body and adapting and responding accordingly. But then my new focus is to really,

I don't see myself completely stepping out of competition at that level. I just look at it as like, now I'm cool, I'm cool, I got that. I reached something great that I really like to feel, but I'm cool with going through the process, helping my body. I may see something later, I really like to feel, you know, but I'm cool with like going through the process, helping my body. I may see something later, I'm like, oh, that might be fun to get involved in and I'm going to train for that and like, you know, express myself in that.

Yeah, I'm glad you said that because I think we need to be very clear. There's absolutely nothing wrong with testing yourself and meeting and, you know, seeing what you're made of or meeting a challenge. In fact, that's a very human desire. It's a very necessary, I think, thing that we should do on a regular basis. Not super regular, but we need to do it because it feels good, but besides that, it gives you a purpose too. If that is your sole purpose, however, you're screwed. If that's, if all you ever do is train for half

marathons and marathons, and if you don't have one scheduled, you find yourself losing motivation. I see this all the time. I know lots of people that they need an event. You're not very well-rounded. What I mean is they need an event, they need a competition to motivate them. And once that competition's,

it's no different, it's no different than getting ready for a wedding or getting ready for a party. And I gotta get in shape, and what do they always do after the party's over? Is they lose all motivation, they gain weight or they stop exercising, and they get back out of shape and their health suffers because they've attached everything to that one moment.

I experienced this at one point when, I was doing some photos, and I had to get really, really shredded after I took the photos, and you find yourself losing your motivation. So you don't wanna connect yourself I was doing some photos and I had to get really, really shredded after I took the photos and you find yourself losing your motivation. So you don't want to connect yourself to those types of things. You want to be more connected to the long-term goals and effects and benefits you're going to get from exercising nutrition. Not for the short-term stuff, the short-term stuff,

look forward to it, have a great time, do your best, that's when you push out your performance. What can you do to achieve a new level? So I work myself up to a specific pinnacle, and now I want to see what that pinnacle is and what that looks like. Now how do I make myself even better? You got a lot of work to do going back to the groundwork and working your way back up to the next apex,

the next part of your body, your challenging your mind in some way, there's always something that you can work towards to achieve. Well, I got a great example. You guys at Guarantee you have experienced this number of times I know I have some of the hardest clients I've ever had to train in my entire life are ex athletes ex athletes who used to play college something at a high level and now don't do shit They because they don't have that that competition. They don't have that sport anymore

They're eating habits are all off because they used to eat a shit ton of food when they were competitive swimmers. They don't have competition anymore. Now their housewives are, you know, husbands and fathers and they're just out of shape and it's very hard to train them because they only know how to attack themselves to competition.

Now there's no competition. What do I have to look forward to with exercise? They can't enjoy the process anymore. And that's what I'm talking about. I've seen that a million times. I don't know if you guys have experienced that as well. Oh, no, that's very difficult. For sure.

Those are some of the hardest clients to help. For sure. Plus, they also still connect them being in the best shape of their lives to that way of training. Oh, it's so skewed. They have no idea what a proper and tense very hard to break that way of thinking, that listen. Just because you did it that way,

doesn't mean it was the right way or the most ideal way for you for longevity and health. There is a much better, there's actually a much easier way for you to get there. So the ideal with that a lot, that a majority of my clients are exactly that. I definitely attract type A personality, ex-athlete, almost all my coaching clients right now are soccer moms that used to be super athletic and did things in the past. Now they are in careers and have kids and are super busy. When they first hire me, they've already been training some high intensity class and they're

running five miles and they're doing all this crazy stuff to try and get to their goal and asking me, what else can I do? I'm like, okay, well, actually, we're gonna fucking cut out all of this. You know, and I need to start you all over and let's assess where, you know, so those are definitely, you know, now I'm all referral based, right? I don't promote my, you know, fitness business

at all and anything. And so I always get now people who, hey, just go see him, just listen to what he has to say, trust the process. So it's a lot easier now. Like, I don't have the same problem, but it see him, just listen to what he has to say, trust the process. So it's a lot easier now. Like I don't have the same problem, but it took me a long time to build up that credibility. I had to change enough lives of those type of personalities now. And what's neat with that circle of people, they tend to hang out with other like ourselves,

right? You hang out to people like that or like you. So they start sending their friends and saying like, listen, I thought this was the way to get in shape. I thought this is what I needed to do. I had no idea it goes to him. He'll help you out. I mean, this advice that we're given right now is for most people who are embarking on the fitness and health journey. You are looking for long-term health and fitness. You're looking for answers that are going to provide you with the tools that are going to make this something that you can make a part of your life in an effortless way.

Now, if you're an athlete, if you're training specifically for an event, that's a different animal altogether. And that's very specific. That is a very specific set of training, very specific set of nutrition, and goals, and how you treat it. And that's where you get into treat it and that's where you get into the grind That's what you get into the you know, you got to maximize and push this and push that and it's but that's a very specific thing Most of you listening are not in that category and what we're trying to do is we're trying to provide you with the The tools to make this a I'm telling you right now when you reach that level where your goals are based upon how you feel and your mobility and you do like the performance, but it's a side effect of being healthy. It is a euphoric place to be.

It is an easy place to be. Fitness, I'm telling you right now, fitness is not hard. Contrary to popular belief, it is not a hard thing to do. It is an easy, almost effortless, feels good thing to do. But you have to get to that level first. And when you get there, it's amazing. So, it's something that has helped me a lot. And what I've done, one, the way I've approached my own health and fitness and what I try and teach these type-a personalities, if you're somebody who can relate to this, maybe this helps.

So when we first all got together and we started training, what was the best part of maps for me? Was it got me out of a modality of training that I had been kind of training in for quite some time? And I had kind of just been intuitively lifting and I wasn't programmed designing it all. And I didn't have any real goals involved. This was before competing and then maps comes around, competing comes around and it forced me to do all it all. And I didn't have any real goals involved. This was before competing. And then maps comes around, competing comes around.

It forced me to do all those things. And what it did was it gave me a new focus. And so what I found was, okay, and I left the way I was training, which is hard and the guys will tell you, and I know that Mrs. Sondras show before, I know Sal was giving me kudos that, the Adam's really good about changing and being open to different

things and following that. I do try and pride myself on that, that I am okay with that. It takes discipline for us, type A, or athlete-minded people because you want to be good at the things that you do. Like, no, you don't want to be a failure. You don't want to be the worst at it. For example, when we first started lifting and I had never before us getting together, I literally never lifted one to five reps that didn't exist ever in my life.

And so that became a whole new focus for me. And I was not very good. I didn't have, I wasn't super. I never would talk about my deadlift or my squat or bench. I used to tell people, I don't care how much I lift, it's about how I look. I feel good if I take my shirt off and I look better than the guy who benches twice as me, that's all I care about. That was my mentality. But there's also something to be said about the importance of the adaptations and phasing and moving on

to different focuses. So when I did that, when I first started doing that, I didn't have a very strong squat and have a very strong overhead press. I didn't have a very strong deadlift. So I had to put a lot of energy and focus on that until watch that come up. And then the athlete and me started seeing, and that's when I started talking trash to sell, here I come.

And I was trying to catch up to him on his deadlift and then and just in squad. And, you know, I made a very competitive side out of it. But the part that I have to do, what all of us have to do is learn that once you've been there for a while is to now Re-adjust and switch so from there I Took that same approach and that that competitive mentality me and I said okay now. I'm gonna look at mobility Mm-hmm, and it's those other things now no it's it's a no longer important to me Do I yeah, I want my of course I want my deadlift and squat to still be as good as it was before, but it

really, it needs a not matter to me. It needs now, what needs to matter is every time I get in that gym, I'm noticing better mobility, I'm noticing better range of motion. Well, it takes a lot of self-reflection. I mean, for you to be able to assess maybe a component of training or longevity or health or whatever, you have to be able to assess maybe where the weak points are. And like something that, look, I know that like my range of motion sucks.

And I know that like, or maybe my eating could be a lot better. You know, like XYZ, you're gonna figure that out, but you're gonna make that a priority. And that's gonna be something that will always stay in the loop, even though you're improving and you're shifting your that a priority. And that's gonna be something that will always stay in the loop, even though you're improving,

and you're shifting your focus like training wise, or whatever, like you still have to keep that one, whether it's even if it's a skill, if it's something I wanna get better at power cleanser, that's like my goal for like months and months and months. So that's exactly what I'm saying, is like all these little things, right? All these are different adaptations for the body.

And I treat each one of them like an individual sport. And right now I may be really good at soccer, you know. And I, but I've been doing that for a long enough time now that I know it's best for my body to shift to a different sport. So now I need to move myself over to football. But you know it sucks when we say football represents mobility is I go to football and I'm not the best at football and in fact I'm one of the worst at it. And that's okay though because I have that competitive athlete mentality so I'm going

to approach it that hey I am really bad at this I'm going to get better. Every day I'm going to get a little bit better and a little bit better and just yesterday we were messing around on our grass out here and I was showing the boys where my boat my mobility has came in the last like three to six months. To be honest, I thought you were like, oh, I'm showing off like I'm impressed, man. Really, yeah, I'm impressed with what you've accomplished.

Well, you know, and that's why I wanted to talk about it because it's not just something as simple as, I've got more tools now because I've been hanging out with Dr. Brink and these guys in Justin who's hardcore in immobility, you still have to go apply that shit. You know, and the principles of frequency that we preach has been a big part of my success. Shit and sales overhead press now, holy shit.

Yeah, my way, it's crazy to watch you guys. It's funny too because the side effect of doing, first of all, let me ask you guys this, have you, we've all been working out for a long time, ourselves, right? We've all been lifting since we were much younger. Are you having more fun now? Oh yeah.

Okay, for sure. That is huge. I don't know why people don't use, don't identify that as a metric. Are you having fun? Think about that. Think about that to yourself. I don't know why people don't identify that as a metric. Are you having fun? Think about that, think about that to yourself. Are you going through your workouts

and they're just fucking miserable? Just grueling. And guess what? I promise you're not gonna keep doing it. I don't care how dedicated you are, eventually. You're gonna stop doing it. It's not gonna work for you. One of the side effects of training the way we do now

is it's a lot of fun. Here's the second side effect. Believe it or not, your body starts to look better also. I'll tell, I'll give you an example. I could not do a windmill without any weight about three or four months ago. I did not have that type of mobility to twist and bend. It just didn't work for me.

I had never attempted it before, but when I attempted it, I was shocked that I couldn't get into that position. I couldn't believe how shitty I was at a kind of a fundamental movement. So I started practicing windmills and I applied the principle of frequency. One thing that we've learned is that if you,

that the body responds really well to practice and this is good for building muscle burning body fat, whatever practice just works, rather than hammering it and leaving it on for a week or whatever. So I'd practice windmills two or three days a week and I'd go light and I'd practice on the mobility and the form and whatever.

Three months later, I did yesterday, I did, not yesterday, two days ago, I texted you guys. I did a windmill with 86 pound kettlebell. And I went from nothing to an 86 pound kettlebell. Now, what's the side effect of that? Well, all the muscles and coordination involved with being able to do that has developed from zero to 86. My central nervous system can fire so much better

in that position. I'm noticing carryover to other exercises, but more than that, parts on my body that kind of felt a little off and that sometimes I'd have SI joint issues or whatever, they seem to be gone now. and it's all because the attitude is completely changed and you can apply this to Your nutrition as well right when you look at look when these studies come out and a study comes out that says you know This particular supplement or whatever it shows that burn body fat at 10% higher rate Okay, great. You're burning 10% faster body fat,

but at what cost? At what expense? What are you giving up to get that extra 10%? What is suffering as a result? We could talk about this in relationship to hormones. I could take very high doses of growth hormone into testosterone and I can even mess with insulin, and I'll show you a study that shows how much more fat,

I lost some muscle I built, but at what cost, at what expense, and we need to look at the whole picture because I know everybody listening is like, I just wanna look really good, it's not gonna be a visible change in your body, really pushing all these different things that can potentially be causing havoc with your health. If you move towards your health,

you probably can either look the same or probably better. And there's things that are hard to quantify in terms of aesthetics. There's definitely a healthy look when you look at someone and you can't quantify it. I can't say, well, why does that person look healthier? It's not like I can say specifically,

like, oh, they're delts are bigger or this, just, I don't know, they just look healthier. All of us have known. I know, have you ever walk in somewhere and people say, man, you look really good and you say, well, why? Well, I don't know, you just kind of look, it just makes me just, you got a better posture.

Like, it's some simple and you're just like, whoa. And that's what I'm talking about. And that's what I'm talking about. If you make that kind of the motivation direction of what you're doing with your routine, and you have competitions and you inject those in there, everyone's one of the test yourself, you've got yourself a fantastic fun. Well, you nailed it when you talked about having fun,

because like for me, that was the biggest takeaway for me for competing. I just had a shit ton of fun. And then being able to take that and then go back take away from me for competing. I just had a shit ton of fun. That's it. And then being able to take that and then go back and train and have fun in my training, do something different. Yeah, I think the key though is the learning to weave

in and out of that. Keeping it in. Learning to weave in and out of that, I feel, and I don't know if this is just human nature and the creatures that we are, that when we find our comfort zones or the things that we're good at. Having a really good feeling in people,

like maybe it's coming from a very specific drug, you know, and then, oh my God, so then they become an addict because they have to have that really good feeling. That's a perfect example, because I mean, like you just said, you had so much fun doing, you loved it, so it takes some discipline out to take yourself out of it and say,

this is not the way for me to do this forever. This is just, this is something I enjoyed. It pushed my limits. I love training for it. But I find that people connect that to being healthy or fit or what should be that way. That's why too, like I remember, when we first started getting on social media, these were the type of pages that I would jab

at these people that were promoting just fucking bad shit. And I'd be, and they'd be like, why would, why are you so negative? Or, you know, why are you this way? If people are happy and they're working out that you should be supportive of that. I'm like, no, you're giving shit advice. Like just because people are active and moving and you're, you're considering yourself a professional, you shouldn't be given out advice like that. Just, it's not ideal.

And I, I know where that person heads. So you think you're so great and you're motivating that person to go beast mode and kick ass and gym. I know that person doesn't last for the next six months doing that. And they were motivated maybe for a few months following you and listening to your dumb ass advice,

but then eventually they fall off or they get themselves injured or they forever think they need to do that in order to get in shape. Oh, did I unplug it? Sorry about that. You know, if you really look at it, you're all plugging in, buddy, or maybe Doug Cannon. No, you're stepping on it. If you look at it, let me ask you guys this.

If fitness, excuse me, if fasting wasn't an effective fat loss tool, you're on there at them. Yeah. If fasting wasn't an effective weight loss tool, do you think that the fitness community would be embracing it right now? If it was just a healthy thing to do? No. Definitely. No.

And that's what I mean. I told you that. I'm like, watch how we're going to see it. It'll be, that's the sad part about this industry. And it is. Like fasting does, fasting is an effective fat loss tool. It is. It definitely will help you burn body fat better than not fasting. Fasting does, fasting is an effective fat loss tool. It is. It definitely will help you burn body fat better

than not fasting. But the real benefits are not that. The real benefits are these incredible cognitive enhancing benefits. The real benefits are- Immune boosting, you know, it's- Anti-cancer. Anti-cancer.

And G-A-H, all there's so many other benefits that are coming on. It's got incredible health benefits. And so, you know, if you just view everything as build muscle and burn body fat, you're missing a huge kaleidoscope of amazing things you could be doing to improve your well-being and you're missing out on a lot of fun. When I look at, so here's a thing, too. Okay, here's a good example. I've had so many

clients and this is typically, I've had typically females that fall into this category where they weigh themselves on a consistent basis and everything is around weight loss and they're religiously tracking everything. They're super obsessed about and they have a really bad relationship to food and the second I have them stop tracking and the second I have them pay attention to other signals, then they get on the scale of, you know, a month later and they're shocked to find, wow, I lost four pounds. I've been trying to lose that four pounds forever. Now, all of a sudden, I lost four pounds. It's like because you were missing out on this amazing sea of signals and things you could be paying attention to in which the, if you pay attention to them, the side effect is you become a healthier body

weight, you become leaner, you feel better when you work out. All these incredible benefits. So, you know, when you brought up the protein thing, you know, that kind of sparked that in me, where, you know, yes, there is an ideal amount of protein you can eat to maximize performance, but there's also fluctuating protein intakes that are going to benefit your health, and will you not build as much muscle in the short term by doing them? Maybe, perhaps, but in the long term, with your health is better, you're gonna have more muscle at the result, as a result anyway. Well, and where my physique is currently at

is an example of that because I told you I've been intuitively eating, and intuitively eating for me has been under eating protein significantly. I've been significantly under eating protein for quite some time now, and my body just has, muscle hasn't just fallen off, you know, I'm still holding it 227 pounds and probably somewhere between eight and 11% body fat

in that range. So I've cut a good amount of lean body mass still on me. That's typically about where I'm at. So even if I did lose some, maybe a pound, you know, say I lost three pounds of muscle during that process, now I bet when I get back into being consistent with it, tracking any watch out fast that comes right back onto. And during that time, all I've done has made my body

that much more sensitive to protein. I've eliminated all these other foods like carbohydrates and increase my vegetables and fruits and stuff that I've been in my diet. So I definitely think there's other benefits that I've got over the last three months or so that I've been eating that way. Even though maybe it's been slightly detrimental

to not get my protein, which I believe you're gonna see it come right back. Excellent, listen, if you like Mind Pump, leave us a five star rating review on iTunes. If we like your review and we pick it, you will win a free Mind Pump T-shirt. You can also find us on Instagram, Mind Pump Radio. You can find me at Mind Pump Sal. Justin's at Mind Pump T-shirt. You can also find us on Instagram, Mind Pump Radio. You can find me at Mind Pump

Sal. Justin's at Mind Pump Justin in Adam is at Mind Pump Adam. 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 Pump Media dot com. The RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, 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 sour, adam and Justin as your own personal trainers, but at a fraction of

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