Mind Pump: Raw Fitness Truth - 471: Negatives of Keto, Squats & Hip Pain, Weaning Self Off Caffeine & MORE

Episode Date: March 10, 2017

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about fluctuating in & out of keto and the possible negative physiological effects, wanting to be a positive health influence in a world of health BS, weaning self off caffeine, squats and hip pain and the benefit of switching to Zercher squats and clients who self-sabotage. Get our newest program, Kettlebells 4 Aesthetics (KB4A), which provides full expert workout programming to sculpt and shape your body using kettlebells. Only $7 at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get your Kimera Koffee, Mind Pump's first official sponsor, at www.kimerakoffee.com, code "mindpump" for 10% off! Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts!

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doggar we officially on yet we're officially on okay because i want to do a formal apology why apology yeah i want to i want to uh you finally realize is this this might be a Justin this is the moment he realized what a a dick had his all right go ahead. We've been waiting We've been waiting It is actually so I want to I want to formally apologize to to my teammates that I'm so blessed and lucky To be with and be a part of and I know that this last like a couple of week men I've been sick, I'm still getting better right now. I haven't been on my workouts as consistently as I normally am so that always affects my mood.

So I've been kind of a pill to be around lately. No, come on. And I 100% know that and own that and want to apologize and just tell you that I'm fully aware of it. And a lot of times I let a lot of the stuff going on with our business and stuff, stress me out and apply that pressure a lot. But I could not be any luckier to be in the position.

And I was just, what made me think about this, I was sharing this with Katrina last night is we just recently interviewed Tom Billio and men, it'll be in like one of my favorite podcasts that we've done yet. And I'm listening to him talk and he's sharing a lot of stories and things that are from, you could tell from a lot of people that we've interviewed

or we knew too. And I was just thinking of like all this collective knowledge that he has from all these great minds that he's been around and that he's talked to and interviewed and listening to him. Share that. I thought, man, this is so cool. And I'm so blessed to be in a situation like this where not only am I surrounded around intelligent men,

but then we have this opportunity to always be interviewing these brilliant minds and just absorbing this information at such a rapid rate like when we meet these guys These are people that some people may go their whole life and never meet and you know Or maybe you meet someone at that level once every five to ten years, you know I'm saying and we're like we're packing them in a week, you know, we are meeting the masters now Yeah, I mean we just I mean the last four people we were hanging out in the last 14 days are just on another level of brilliance and intelligence and all levels, too.

Not just real, isn't it? Yeah, not just, yeah. And it's a cool job. I'm not going to lie. And it really made me step out a little bit and go like, you know, take a deep breath and be just so mindful and happy and present. And, you know, and I know I have a hard time doing that. Of course, it doesn't help when I'm sick

and all this stress and other stuff's going on. I'm not immune to those things. And, you know, I can't be happier to be doing what we're doing. And it's really exciting. You know, we worked really hard to start to make this, to make this all happen and to see it unfolding now in the impact that we're making in the industry and the people that we're being able to share

with our audience, you know, is this is what we really did this for, you know, so I thank you guys for being patient and I love you to death and I just wanted to formally apologize to you guys for what a hard ass I've been probably to deal with for the last month or so. I haven't even noticed. It's in your head.

Yeah. I appreciate that, but it really, like, you haven't even come across like that. We have, you know, grumpy. We have, you know, we have the kind of relationship where we could beat like that towards each other and it's all good. It doesn't go. It doesn't go totally a matter of time. It doesn't go beyond that.

It doesn't go beyond that. No, it doesn't go beyond that. I mean, you know, me and Adam will argue all the time. And literally that same day, we'll text each other and be like, that was pretty awesome. I love you, man. What are you doing? Yeah, I'm lucky with you, man.

It's ridiculous. It's all right, dude, that's what it's all about. If you can't have, if you don't have that kind of passion to have that back and forth or have that kind of passion to feel something for what you're doing, if you don't have that, you might not be doing the right thing. You know what I mean? I agree.

And you know what though, you do make a good point. There will be a day when we're going to reminisce on these days when we're going to look back and be like, man, those were the good old days, you know? Absolutely. And it's hard. It's hard to do that when you're in it because you just want to think, you know, keep thinking forward. And that's what I mean by that.

I mean, I, and I think it's important and I appreciate you guys, you know, let me off the hook a little bit, but I also think it's important that I just think this in all relationships and in life and all people should, you know, take heed to this is that when, when, when you are that, that way, it's important that you say that and express that, you know, how many times, you know, when you were probably younger, I mean, you guys are much, much wiser men now, but did you, you know, act a certain way that is, is not the way you want to portray who you are in your character and, and then you thought about it afterwards and then you never said anything. You never acknowledged it. Yeah, you never, you never, you never, and you, you allowed that, those people are that person to receive that part of you. And a lot of that is not the, it's the humbling part.

It's not easy to say, hey, I'm wrong, or I wasn't right in this situation, or I was a dick, or I should have been this way. We just like to like brush it, brush it on the rug, and just continue going on when I think there's, there's something to be said about doing that in the type of person and character that you are for those that are willing to admit that I'm wrong, I made a mistake. I could have been better here. I wasn't good, I wasn't a good man, I wasn't a good person, I wasn't a good boyfriend.

How many people have gone back and told a person, a random person that you had a relationship with 10 years ago and when you saw them, it had the balls to say that who you were at that age and how you could have been a better person and how good of a person they were. I think those are important things to do. So, dude, I'll never forget.

This was probably, God, maybe five years ago. So, I'm still in my thirties. I went to the grocery store by my parents house and I see there was a guy that I went to school with who was, he was kind of like the leader of one of the main major, main gangs in my junior high. And I had a lot of trouble with these people. I got jumped by them and I got to fight with one of them. And it was just a fucking stressful.

I've told you guys a story, stressful situation where the main dude, the main leader guy, I just, you know, he was, I ran into him. And now this is years and years and years later. And he walks all the way over to me. Now what's going through my mind is, I finally, I'm gonna punch him in his face, finally. Like, I'm gonna hit him because he was a dickhead back then and I've been envisioning this moment, this entire time. Like, I'm gonna run to him as an adult

and surprise him with a punch in the face. And, you know what you imagine that? Well, imagine the payback, you know, you're 37 years old, you're a father in the face. And, you know what I mean? Can you imagine that? Imagine the payback. You know, you're 37 years old, you're a father now. Yeah. You probably don't even remember me. And I just hate you. And you're just like, that's what I wanted.

I wanted him to be like, wow, why did he? Who is that guy just randomly hit me? And now you walk away. You get to live with that, you know, thinking of that now for the rest of your life. But anyway, he walked up to me. I didn't hit him, because I wasn't going to, but anyway, he walked up to me. I didn't hit him Because I wasn't gonna really do that and he apologized to me. Yeah, he actually apologized to me He's like, hey man, it's crazy. He's like I was a fucking dick in junior high and I was like, yeah, you were and he's like

I just wanted to apologize about that. I'm like, well, you know, it's all good. You know what's done is done He's like, well now I'm a pastor now. I guess he became a pastor and it was a big one But and he looks like a total dad now. I guess he became a pastor. And it was a big one. Wow. And he looks like a total dad now. This guy was like a hardcore thug back then. Well, we're different people. You know, like when you look back at who you were when you were in your 20s, who you were

when you were 18 or below, it's just, I was a completely different person and to hold me to that person, I mean, that's an injustice. So to do that to anybody else too is, it's unfortunate that you would carry that same thought about somebody, you know, that long, but it's like, that's the most impressionable time where you're just like, oh my god, like you remember it so vividly, you know, the horrendous shit, like, because I've run into people the same kind of experience. Yeah.

Where you apologize to them? you know, the horrendous shit, like, cause I've run into people the same kind of experience. Yeah. Were you apologized to them? I apologize to someone, yeah, absolutely. Yeah, especially like, I don't know if I told you on the podcast, I think I might have told about the acorn throwing incident that, no, no, now you got a share, bro. God damn it.

It's just like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, It's just like three and into a confessional. Oh man, me and my best friend was a girl. Like, so I grew up with this girl and, you know, we were, I mean, it was funny because we were, like she was kind of a tomboy and so she was just open to do whatever I wanted to do.

And I had bully tendencies and so I, one day, like it was real competitive kind of going towards and I had bully tendencies and so one day it was real competitive kind of going towards the bus stop and so there's this passing. What do you mean like race to the bus stop? Yeah, like we'd all race. We wanted to be first. For some reason, I don't know how it even started but it just became a thing where everybody would look

at each other and then be like, oh, no, I'm getting it and then we'd all kind of race. And there was this kind of crossing kind of intersection where it was like, you know, if you saw somebody, you had to really sprint to get in front of them right before the end. And so I thought it'd be funny to, and this is like where all these acorn trees are.

I thought it'd be funny to just grab a bunch of acorns and just pelt whoever was in my way So I'd get there first, you know, and so I can say my one of my best friends. Oh, oh, oh, oh God, I don't know maybe like Six or seven seven. I'll see your little guy. I was a little yeah and So I totally just like picked up this handful and pelted this poor girl in the face. Oh my god And she cried and then I you know then I bolted and I'm like, yeah. And I never apologized her and I saw her crying

everything and never apologized. Anyways, it's just been this guilt. You know, it's like such a small thing, like your kids and all that stuff, but I ran into her like later on in life and Cory. So I apologize Cory again here publicly. But I was just like, I was like, I'm so embarrassed. You know, that's so outside my character.

But at the same time, I was getting bullied and I was also bullying kids. It was just, it was part of the growing up thing for me. Like, you know, like, I was getting punked on. I was getting shit thrown at me. And so like, that was my, I was like kind of retaliating, you know, somehow, and I wasn't even thinking about it. Your kids could be so mean, man.

I'll tell you what though, I'm sure I'm gonna piss some people off, but like, I gotta, I have a son and a daughter. And they bully differently. Boys and girls are very different with how they bully. Oh, for sure. And I don't think it means. I don't, I was gonna say to you. Girls are like, little, they do a little brain ninja. Oh, I don't know if I want to be. I think I'd rather be bullied as a boy. Oh, I would because boys do stupid things.

Like what Justin makes. You do an insult that doesn't even make sense. A girl says some shit to you that you like she's just like, huh? Your nose is ugly. Yeah, and then you're like, yeah, right? And you're already insecure about your, and then you go and you're, you're room and you look at your nose

and you're just like, she just, she could ruin you for like the next 10 years. Like a guy is gonna say some stupid shit, you know. Well, more than that, even what they do is they gain, like what girls do little girls, I see this with my daughter, my daughter is in first grade. They'll band together and ostracize another little girl. So it's like, if I want to fuck with you, then what I do is I go make my team, I go get my, you know, my alliance,

and I go talk to all these little girls and say, I'm not going to play with Sones, so you shouldn't play with her too. Okay, let's not all play with her. And they get this. Have you seen that happen with your daughter's friends and stuff? Bro, that's what they do. Oh wow. This is what they do. As if you had to put her together because that's happened to her or that she's a part of it

and she did it to somebody. Like how do you deal with that? It fits like my son and like a boy, oh, so and so punch me in the face. Like we'll punch him back. What do I say to my daughter? This is what you do. You go in there and you fucking start hitting him.

I'll like you can't do that because that'll backfire. So you gotta like get like smart. Like, okay, well, go up to this girl and say that. And like, what do you do with that? Tell their moms and it's really, God, man, it's sad. It's hard. You know, my daughter came in with a touch of cable hoe, but she's like, sad.

And I'm like, what's the matter, honey? And she's like, so and so said, you know, that she wasn't gonna play with me. And she told this girl, that girl, not to play with me. So now none of them are playing with me. And I'm like, do I have to you know, that she wasn't gonna play with me and she told this girl, that girl not to play with me, so now none of them are playing with me. And I'm like, do I have to go like, I guess they're too young to go beat up. I can't, what am I supposed to do?

I can't do anything. You wanna go in there and tornado the whole school, you know what I mean? Tell the kids like, but you can't do anything. So, it's a very, it's kind of fucked up. Yeah, I mean, that's childhood. Like, I just, I don't know, I kind of... It's hard though, man, when it's hard, it's brutal. It's brutal. And especially when they're getting left

out of a event so they're not getting invited to birthday parties. And you're like, why? And like I go to drop my kid out and like he's not as developed yet as far as a strength to shoot a basketball high enough. So he avoids it. You know, and I'm working on it with him. But it's just like, it'sbreaking, you know, because I used to just go right in and play, you know, that was my strength. And like that's not his strength. And so, you know, to watch him like do the world how to go to the library. He's like going to library hanging out with kids and he's going over here and he's like, he's not hanging out with the cool jock kids. You just wait till your kid like tells you what they, like you know what they start to realize, like your kid will come up to and be like, yeah, I don't think I want to play that

because I'm not strong enough or something like that. And you're like, oh my God. Yeah, my kid knows. He knows his sucks. No, he knows his sucks. Oh God. But at some point, at some point, you're gonna realize that, you know,

you as a kid, you grow up and you realize, oh shit, like, I'm not as tall as this kid or I'm not as, you know, you're gonna realize this. you know, as a kid, you grow up and you realize, oh shit, like, I'm not as tall as this kid, or I'm not as, you know, you're gonna realize this. You gotta deal with this. It's like reality. It's life, kid. It's life. That has to make you guys.

I love watching them work at it. But exactly, I mean, it's got it. It pumps me up. Seeing all those little things in the way it affects your kids, it has to make you guys more mindful about what you say and what comes out of your mouth and the way you leave impact on people right now. I mean, I don't even have kids and I feel like

that's something that I'm always working on. I remember it all. And I'll be honest, like the anger factor, right? Like you just cannot let yourself lose your cool. Yeah. You can't do it. That's not how it's not gonna promote anything going forward. That's successful.

Well, and then you hear stories like when we interviewed Lane, and he talks about the bullying that he went through as a kid. Oh, and you can see obviously shaped him. Oh yeah, you can see it's affecting him as a grown man. It's shaped him and what we need to, you know, what people don't realize, not to make everybody, like if you're a parent right now, I'm just gonna make you feel a lot worse,

but when you're a child, you're kind of creating these hard wires in your brain, and they're shaped by your experiences of child. And so this is why it's so hard to get over shit that happened to you as a kid. Like you could be an adult, you could be in a totally secure relationship, you could have plenty of money,

you could have a nice home and a nice job, but you're still affected by the fact that you grew up unstable, a poor, whatever, because your brain was shaped by those experiences. And so knowing that makes it even more stressful. Like what, like, you know, so I guess the best thing you could do is you can't protect them, right, you can't wrap them up in bubble wrap

and have them have this perfect relationship. And would you really want them to anyway, right? You wanna just help them learn how to deal with and process, you know, these types of things and, you know, how to handle it themselves. You work through it with them. Yeah, and how to handle themselves. And so work through it with them. Yeah. And how to handle the cells. And so, God, man, it's not easy, man.

Dude, if you ever, like, if you ever want to relive the most difficult moments of your childhood, all you gotta do is have kids. Yeah. But then you get to relive the awesome stuff, like going to Disneyland with your daughter. You know what I mean? That kind of, it brings all new meaning to the experience.

Yeah. Holidays change. That's really cool. Yeah., it brings all new meaning to the experience. Yeah, holidays change. That's really cool. So it's like, we always highlight it. I think there's a lot to be said. It's like, it takes on its own little magic where you get back into childlike things and you get to experience it again.

The best thing with my son, he's 11 now. So he's getting the age now where, you got to be cool. Like you're getting a little bit, you know, you understand a little bit what it means to kind of be cool and you're not a little kid, right? He's going to start getting into teenage years.

And I'm a very affectionate person. I grew up in a very affectionate family. And so I'll drop him off at school and he'll see him. He'll take off. Like he's just going to walk away. Like he's going to go to school. I'm like, oh, hell no.

This is dad goodbye. So I'll grab him. Oh, you dick. Oh,, oh, this is Dagen. So I'll grab him. Oh, you dick. Oh, yeah. I'm here dick. Yeah, I'll grab him by his backpack. I'll grab him by the back of his backpack. And I'll be like, I'm gonna give you a kiss on the face.

And you can tell he's kind of a barris wheel. And I'll tell him to say, you never be embarrassed by your father kissing you on the face. It said, one day you'll remember this. And it's true, you know, you'll think about this one day. And so I'll give him a kiss. But anybody did this the other day, I dropped him off. And he was kind of like trying to pull away from me. So I did like 15 times in a row.

Right. So he walks away. So he walks away. So he walks away. And I thought about him like, oh man, I wonder if I should have not done that. What if he's gonna get embarrassing him? Embarrassing him, yeah.

So then I pick him up from school afterwards. And I was still kind of thinking about it, but I wasn't gonna bring it up, you know, because what am I going to say? So I'm walking back to the car and then one of his buddies is in front of us with his dad. And one of his buddies, you can hear him because he's, he's right in front of us and he goes, Dad, he goes, look back, he goes, the medical's dad is so strong, like look at

him. And you can see the dad look back and the boy look back and then my son like walks over to me and like holds my hand Like that guy's dad feels it adequate Daddy why don't you have muscles like Working out. Daddy Bird, come save us. We call single and violent.

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It's the motherfucking f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f All right, first up is Sarah Beekso. Does fluctuating keto, non-keto, produce any negative physiological effects that you've read or seen?

And there's a second part to this question. Can you speak to wanting to be a positive health influence when there is so much bullshit out there? Okay, so that's like two parts there. Yeah, yeah. So here's the thing with keto. We've talked about keto quite a few times now. One thing you have to understand is human's tend to thrive on

relative variety when it comes to food. So and there's lots of evidence to back this up. You're more likely to develop a food intolerance if you eat it over and over and over and over again. In fact, that's one of the one of the things that will probably cause an intolerance to something is that you just constantly eat it all the time. For example, most of the, if you go to a place like Japan, they have a very high instance of rice allergy and intolerance. And rice is one of those things that people aren't usually allergic to or have an intolerance

for. In fact, if you're one of those people that tends to react strongly to food in America, rice is one of the things that they might recommend. But that's obviously in Japan that eat a lot of it. So variety is very, very important to your nutrition. Kido getting into ketosis has got some neuroprotective benefits and it's got some documented benefits for autoimmune diseases, cognitive benefits. There's some studies showing that running off of ketones benefits people with, you know,

things like dementia and Alzheimer's. Some people just feel a lot better eating ketogenic. That being said, I don't think there's more physiological things that I've seen and that we, I mean, I probably most common, I get when I switch someone to that, I get people telling me, they're satiety, like they don't have cravings. So they all of a sudden, they're surprised at,

man, how am I used to, I couldn't have like a bag of chips on my counter and I'm not demolish it, or I couldn't, you know, have a bag of candy somewhere in my house and not demolish it. And they're really, or they couldn't go four or five hours without eating, without or craving or wanting something. And so satiety, you know, so those are things that are probably the most common.

There's definitely some benefits from it, but I think if you stay on keto too long, now there are studies long term, relatively long term studies. I think they're like three, four or five year studies on people who were keto for a long period of time. And these were medical ketogenic diets.

So these are studies on children who used it to treat their epileptic seizures. And so they'd stay on ketogenic diet for like five years. And they found no negative, no major negative, anything, it's perfectly healthy, everything was fine. However, anecdotally speaking, I can tell you, if you're strict keto all the time, you're probably not getting all the optimal nutrients for your body. You might not, because a lot of things are cutting out, and you may start to notice some

negatives, like you may start to notice some reduced reductions in performance. It could affect your endocrine system, your thyroid. It's not really a good thing if you're hypothyroid, you got to be careful. You got to look at, it might affect women negatively because a woman's body's tend to be very sensitive to any signs of starvation. So keto, although you are getting adequate calories, can simulate some of the starvation responses in the body because you're switching over to a system in the body that was designed to run off of no food. So there's some of those things you gotta watch out for. And personally speaking, I'm gonna speak for myself now. I eat a

usually key to genic diet because it just works great for me. It works great with my autoimmune issues. It works great with my gut. I feel great mentally from it. Reduce inflammation. I have lots of food intolerances that with grains. However, if I stay keto, strict for too long, consistently, I do notice that I lose too much weight. It's harder for my performance in terms of strength. We'll start to decline in the gym.

And I just, I'll start to look and feel a little gond. And so what I do now is I will throw in some carbohydrates here and there. So, I don't know. So five years was the longest study that you've done. I'm aware of. That I'm aware of. Because that's, I mean, that's nothing.

You know, it's a really base off of, like, I mean, it, it, it feels like. No, that's a great point if of like, I mean, it feels like... No, that's a great point if you're somebody because here's a thing too, you could easily be... I think maybe 10 years will be the late, but I know there's no like life long, I mean. There's also things that are very tough, like getting fiber and digestive enzymes

and things like that that, you know, people don't really account and think about that and the buildup of that over weeks and months and years of missing those targets consistently and you start to alter your body, and you see, you see, and see those things. Like you said, with the patterns,

if you're constantly doing the same thing, it usually takes, I mean, it's gotta take longer than five years to really establish any sort of detrimental effects, even if you're really car-bloded, to really notice specifically now, this is contributing to this, and my body's reacting differently now, whereas I need to kind of change and rotate.

We're usually on the side of trying to be ahead of that, right? Be preventative as far as rotating things and making sure that we're exposing the body to other nutrients. We're not establishing this pattern where we're gonna hit that wall, where now all of a sudden now it's gonna have the decline effects. That's right, and I mean, you know,

we always, we talk about evolution a lot. Humans evolved eating whatever they could, and so they ate, they followed the seasons, they did not, for most human civilization, we didn't live in the same place all the time, we moved, we constantly moved to where the food was So that could mean we're near place where we could get fish. It could be hunting, you know, different kinds of meats It could be berries. It could be roots. It could be you know, certain types of starches. It could be

Vegetables, you know, they just did this huge study on Neanderthal remains and the ones that they found did this huge study on Neanderthal remains. And the ones that they found showed that these Neanderthals, first of all, very fascinating kind of off subject, but they discovered that the Neanderthals probably had a very good understanding of plant medicine. We're using natural antibiotics and natural painkillers. So trip off that, because we always consider thinking

Neanderthals as being the stupid cavemen, they were probably much more intelligent than we think. If not at part with a lot of men. And these, I mean, survival, right? I mean, that's built in all of us. It's one thing that we can say, I mean, that you come out that way no matter how high your IQ is,

you have this desire to survive. You're gonna think back then there was probably a lot of people dying off the common cold and things like that. So you're probably searching for scouring the earth for whatever you could try. And what they found out by air, you know, Jane died, but let's try this out.

Yeah, let's stay away from this planet. And what they found, what they found though, with these Neanderthes, this is just new, I just read this two days ago, that the Neanderthals that they, the fossils that they found or whatever were vegetarian. They didn't have any signs of eating any meat whatsoever.

And I know. So from the dental records too. Yeah, there's a couple of the tests they did, but I know, and I know, I've been doing this long enough. I've had clients that, and I've monitored them and worked with them, and we've tried different things. They just feel and operate much better on all levels, eating a vegan diet or vegetarian diet. And then there's other people that have worked with that eat more of a paleo or keto type diet. And the individual variances with food can be pretty dramatic, but I'll tell you this much, whatever you find that works great for you, that's awesome. But variation is going to be good too sometimes. Like for me, like I said, for the most part, I eat keto-ish, but not always.

Well, I don't know. Do you guys have anybody? Everybody that I've taught keto. Like, so I've had many clients that I've had them go through a keto diet because I want them to feel it and I want them to connect certain dots of when we start to eliminate certain foods. It's a great awareness tool, isn't it? Yeah, but no one I've kept on it.

I don't have any clients. I don't have anybody that I actually have taught keto and they're like, oh, I'm forever never not being Keto. They, what it was was when we went through it, I showed them, you know, and now they start to realize, whoa, these carbs were making me feel this way. It's my opening.

It is, and they didn't realize it, which is also what kind of, we had somebody recently. The intermittent fasting was the same. Yeah, you know, they had the same experience where it was just eye opening in that like the rituals of eating, you know, it had the same experience where it was just eye-opening in that like the rituals of eating You know, you're interrupt that process and it doesn't trip you up

It doesn't slow like it doesn't mess up your gains, you know It it actually you start to feel like improvements energy-wise and like it's counter to what you would think But you really have to go through the whole process and experience it and now you look at it as like oh This is another tool that I can kind of pull from going forward. This is what's valid. This is why I get really annoyed too when we get people that I know that they drop into

one or two episodes and they hear us talking about the benefits of keto or high fat diets or maybe it's an episode where we're talking about carbs and how all the studies that are coming out now and how they affect the body, the brain and, you know, and we and they think we're demonizing carbohydrates and making them like, oh, no, it's not that at all. I mean, we're, I'll tell you right now, there's benefits to all these things, but it's most people, you know, most people don't know what it's like to eat a diet that's really high in fat, you know, and, and, and extremely low or no carb. I mean, that's just not in the modern time. No, no, it's not. It's just not the average. So when we do these podcasts, we're speaking to the majority and we're trying to help the majority out and share with you, like, listen, what we've

gone through personally, what we've taken thousands of clients through and their, their responses. And like Sal is saying, you know, somebody might respond incredible by eating vegan. I still would tell that same person who's eating that way to make them to watch out for the pitfalls of falling into that dogma also of, oh, just because you feel amazing from it, that now you're never gonna eat meat again. And like, where did you, yeah, did you go in

like skipping over the step of just eating a ton of vegetables first? That's a great point. Why, I don't know. We get pulled into camps and tribes because of what's at the basis and the root of what is the benefit of it, and what's the benefit of veganism

for the most part is eating more vegetables. And you gotta look at, here's another thing you wanna consider with carbohydrates. A lot of times when people dramatically reduce their carbohydrates and they feel amazing, it might be because they reduce the carbohydrates or it might be that a lot of the junk that they was carbohydrate in carbohydrate form.

Right. And you gotta consider that carbohydrates tend to be, there's many, many, many, many, many more products that are highly processed and put in boxes that are carbohydrate based than fat and protein based. There's just a lot more. Like, if I tell someone go eat more proteins and fats, they tend to go eat more meats and things that are kind of closer to natural form. If I tell someone go eat more carbohydrates, you see people eating box cereals and breads and pastas and things that tend to be

more processed, especially if all they're doing is counting macronutrients and not looking at the quality of their food. So think about that for a second too. When the average American is on a high carb diet, that's crazy to think that a majority of those foods are more likely to be processed. Yeah, it's not like they're eating like, you know, these sprouted, you know, whole grain type things or rice,

you know, maybe nice brown rice or white rice or quinoa or just potato. That's usually not the case. It's usually lots of bread, lots of pasta, lots of crackers, lots of, you know, these highly processed. Serious and chips and candy and ice creams and bars. And I mean, that's what's really going down.

So, which ones, the one that made you feel better is that you reduced your carbohydrates or is it that you just eliminated the shit? Because what if we kept your diet the same, macro wise and just took out the shit and replaced it with some of these other nutrient-dense kind of whole foods, and then see how you feel.

Same thing with increasing your fat in your diet and increasing the protein or doing all those things. You wanna look at all the different kinds of factors that could be contributing to how good or bad you're feeling. Sometimes people just, they feel great, but it's because they're eating less calories. You know what I'm saying? You got to look at all these factors because they can all contribute to how you can feel. How you can feel.

Satrate and bloated and sluggish. Exactly. What was the second part of the question? Yeah, about the industry. Exactly. What was the second part of the question? Yeah, about the industry assholes. What? No, wanting to be a positive health influence when there's so much bullshit out there. Oh, there was assholes. Well, you know, if you want to be a positive influence, the best thing you can do, number one, is be very supportive of people's process. One of the biggest mistakes I made when I got into fitness was that I assumed that everybody

was be as passionate and as dedicated to fitness as I was. So I get a client who'd come in and I'd be like, here's what you need to do, do it, and then they wouldn't, and then I'd get mad and be like, well, you just obviously don't want to lose weight or obviously you don't want to get in shape because I'm telling you what to do and you're not doing it. And all you have to do is do exactly what I tell you. I started to learn later on. I started to really appreciate how hard it was for people and you're not doing it. All you have to do is do exactly what I tell you. I started to learn later on. I started to really appreciate how hard it was for people,

how much they hated it. And I really took into account the psychology that goes behind exercise and eating right. And the psychology that in the connections that go to food and taking time aside for myself and why I hate working out. And maybe my past experiences. So number one, if you want to be a positive influence, be compassionate and empathetic and be supportive in that way.

You know, when you're help people not judge themselves in a non cheesy way. Yeah. Yeah, because you say that and then I feel like sometimes too, you get these... Well, no, you don't want to be condescending. Well, no, no, no, I don't mean condescending. I don't mean to be condescending. I mean, like somebody hears that. And then what they do is they post motivational quotes up every single day, or it's like this fake inspiration. It's not like here, there's nothing tangible.

It's usually just like ideas of like how to be inspired and like, you know, like let's create something for you to think about and set goals and try to try to better yourself. Well, I'll give you an example, I had a client who right now, you know, we're working together and I'm having him go through keto portion because we're trying to, I can't figure out how his body responds and how he feels so we can, you know, eventually tailor it more to his body. so we can eventually tailor it more to his body. And he was doing really well, like five days in, and I get his, you know, because he sends me messages and shows me what he ate. He's like, oh man, he goes, I fucked up.

He goes, you know, I got this award at work because I did a really good performance, and my co-workers took me out. And it's so hard to turn down and say no to them when they're taking me out, so we went out, and I had two drinks, and I had a piece of cake and I'm such an idiot, I'm so sorry, I'm such an asshole. This is why I never, he was really beating himself up.

And my response to him was like, hey, congratulations on your award. Like you deserved it, good job, good for you. And he's like, what? And I said, stop judging yourself. I said, you don't win an award like this or whatever every single day. It's okay, there's more to food than it being good for you in terms of what's in the food. Sometimes it's

just about celebrating and the food nourishes you differently. I said, don't judge yourself. Don't hate yourself. It's okay. Now, tomorrow, today, you didn't win the award or whatever we get back on track. And it's not a big deal. Well, I like to connect for people like that also that it what's okay about that is something else was actually more important than your physical goal. It's okay. It's okay that receiving an award and celebrating with your peers actually took a priority over your f**king physique for a day. Just be mindful that however much damage you did that night could potentially just have set us back maybe a week or two. You know, that's not a big deal either, but you just being aware of that when you do make those decisions,

that means we do have a little bit more work that we have to do, it may take a little bit longer, which is totally okay, especially when you're doing something that was more of a priority. And I think just making them aware of that, then you allow them to start to decide what sacrifices They should make and shouldn't make. We could do this dance all day long Where you wanted to lose five pounds and it took a year for us to do that because you had so many things that were more important than your aesthetics

That's okay. Yeah, if you're not that driven to lose the five pounds or get to that point and all the other things in your life are so much more rewarding to you. I'm okay with that, even as a trainer, it's not my job to tell you what your goal is. My job though, is to help you be aware of why those five pounds are probably really hard for you to get there. And that's because you have a lot of other things that you're making more of a priority than that. That's the biggest piece in the beginning.

It's the awareness and it's you being able to highlight all these different factors that are either gonna contribute towards your goal or your fitness or becoming more healthy and what's gonna detract you from that. And then having a real deep understanding of that is a process. So, just not damning the person and not like overly,

you know, congratulating like certain things, like it's like, look, this isn't like a, like, oh, you did it, you're done. You know, this is a thing, it's a constant conversation that, you know, like, I feel like just, we have to keep talking about it because it's part of daily life and it's something that you can improve and then you can influence other people just by your attitude and the way that you interact with people and people are more likely to respond based off of like

just being influenced by somebody who's actively doing what they say. Yeah, humanize yourself, right? I mean, I think that's, you know, Sal was talking about the positive and this and that and I was saying, don't be cheesy. And when I met more by that was like, you know, humanize yourself, share, share,

when you do something that's a positive thing that you post on social media or a thing that you do, I mean, I love to try and direct it through things that were, it was a growth process for me, or one that I'm currently going through and sharing that, I think, yeah, I think doing that with people, because sometimes when you're a fitness leader, clients tend to think you're superhuman.

They think that to look like you, you must never have any fun. You must never drink, you must never eat any bad food, you must live in the gym, and they see you as this goal that sure, and they, they, they see you as this, this goal that sure they kind of want, but then they really don't. So, you know, humanizing yourself and helping people see that, you know, it's not that, it's not about this crazy hard discipline or sacrifice. It's more about understanding you and your body

and what works for you and having true balance and understanding awareness and your goals. Brad Mashky 54. How can I wean myself off caffeine or lower my intake drastically? I feel like I'm addicted to pre-workout. Oh wow. You probably are. You probably are on the pre-workout teeth. Caffeine is a chemical that you will exhibit classic a chemical that you will exhibit classic addictive, it actually has classic addictive properties. So they go, you know, physiological ones, at least you build up a tolerance. When you stop giving yourself caffeine, you have classic withdrawal symptoms. And then your body comes back to normal and then the cycle tends to repeat. Here's a thing. One way is to go cold turkey,

which means that you'll get through the withdrawal period faster. So if you go cold turkey, expect five to seven days, I think that's what they say. Depends, man, because, well, it depends on how bad you work. You're gonna get 1,000 milligrams a day. Well, not just that. A lot of these pre workouts have more than caffeine.

A lot of them will have all kinds of other stimulants and stuff and sometimes it could take a little longer. So, good point. Just understand that when you stop taking it cold turkey, the next week or so of workouts will suck. I don't ever recommend that to you. I used to do this. Oh, really? Yeah, I would just go straight. And here's how I would, this is by the way, this is how I know when I need to eliminate or reduce caffeine, is I get less and less of the benefits of it, and I start to notice more and more of the side effects. So benefits of caffeine that I notice are more focus,

more energy uplift in my mood, the negatives that I'll start to get with caffeine are shaky, jittery, anxiety, and irritability. So when I notice that the good stuff starts to drop and then I need, I start to drink more of it, but then when it ends up happening they get more than negatives, especially irritability. I'll notice I'll get irritable. That's when I start to cut it out. So you can go cold turkey or what I do is I just reduce my intake over the course of a week. So if I'm having, you know, if I'm having, you know, 10 ounces of coffee

every single morning, then I'll go 10 ounces before my hardest workouts and five ounces before my easier workouts and then I'll go five ounces before every workout and then I'll go five ounces before my hardest workouts and none before my easiest workouts and then I'll go none for a couple weeks and then I'll introduce it and by the way when you reintroduce it, don't go back to your old dose because it's gonna be really fucking strong. Reintroduce it at a lower dose and you'll feel great, but I do this all the time. I cycle through this all the time.

I fluctuate all the time, especially with coffee and just like you, but I'll do more, like I'll definitely bring the levels down that I'm drinking, instead of like three, four cups a day. I think you drink a lot of coffee. of like three, four cups a day. Yeah, because you drink a lot of coffee. I drink a lot and I love it. You know what I mean?

And like, I don't really necessarily feel a lot of the negative benefit, like the detriment of it when you, but I do tend to flirt with that and then I know I'm too high, you know, like I'm getting a headache or, you know, like it's just not working for me. And so I'll back off, but I don't necessarily go cold turkey. What I'll do is I'll ramp it down. And then I'll switch, you know, the type of coffee that I'm drinking and then just kind of start over

and at the different blinds. Some people get really nasty side effects, like withdrawal, excuse me, I don't get them. If I cut caffeine out, all I get is tired. I'm just sluggish, but some people get migraines. I don't get migraines, but I get, it's pretty gnarly if I go from what I'm taking

to absolutely nothing. I treat my caffeine addiction the same way, I treat my marijuana addiction the same way. So, in very similar to what Sal said is, I'm measuring the effectiveness of both of them and then the side effects. And when they start to level out even I try and get it before it's the adverse, you know, before like the headaches or the lack of sleep or lower performance or, you know, like if I notice myself having to, you know, double my dose and that's kind of what I go.

Like so imagine like I used to be like one cup of coffee in the morning Was all I needed and wanted that that's fine. I could go off of that and then you see yourself eventually ramp up ramp up ramp up And then no sin you know you're justifying yourself having 14 cups of coffee and Really, it's just not necessary to to do that to get the same it is for you to get the same effects as you've allowed that tolerance to build up And I think it's just it's silly to to do that because all you have to do is really discipline yourself to clean it out of your system for a couple of weeks and you'll get the effects of it being like the first time again. And that's both for cannabis and for-

That's one of my favorite things. One of my favorite things is to go off and then to reintroduce it. Yeah. It's great again. Yeah. The same thing, like you said, for cannabis. Oh my old friend. Yeah. Same exactly.

What you need to know that's happening is when you're getting this, when you're ingesting, whatever you're ingesting, whether it be caffeine or cannabis or whatever substance you're taking in, the way your brain develops tolerance for it is whatever chemicals or neurotransmitters it promotes. So let's say you drink caffeine and you get a bunch of dopamine. Okay. Those are the things that happen. But let's just you drink caffeine and you get a bunch of dopamine, okay? Those are the things that happen, but let's just talk about dopamine.

You get a dopamine release. Your brain will release less and less dopamine with the same dose. So that's number one. Number two, the receptors that this dopamine will attach to, or the receptors that the caffeine or whatever drugs start to attach to, they start to shut off. Your body will actually start to reduce its

receptor availability. So now you have less receptors, less chemical output, and that's why when you go off, you get it withdrawal, because now your baseline is so low. This is why withdrawal on some drugs is so bad that they, you have to go to hospital for example, if you're addicted to opiates, withdrawal from opiates is supposed to be one of the worst experiences you could go through. It's like the worst flu you've ever had in your entire life and it's just like that. And because you have no more opiate receptors,

you're not developing your own opiate, endogenous opiates, and you just can const them, pain and feeling like shit, until they start to come back up. So you understand what's happening to your body. Yeah, no, I think that's, I think for that reason it's extremely important. And then I mean, let's be even simpler,

like financially, just makes sense. Yeah, I mean, you continue ramping up like that. Next thing you know, you look at your, you're like spending $50 a day on fucking caffeine to keep you going. And it's like, that's just ridiculous when you could cut that in, you know, 500% and still get that same effect just by simply disciplining yourself to wing, to wing off.

And I find it that rewarding also is, is teaching yourself control like that. Like, you know, how I've been lucky because I've, I've had people in my family. I've been circled around people are, I've had people in my family, I've been circled around people, I've had people in my circle that are been addicted to different drugs and different things and I've seen what it's done to their life and take it over. So I really try not to allow anything to be that way,

anything that I do that I find myself ramping up the dosage to get the same effect. And I think caffeine and cannabis are two things that are really common with that. And I'll tell you, be honest and share my number. So for me, and I think everybody should, it's to each their own, right? But I've shared before that at nighttime is when I use cannabis and I literally, you know, it only takes three puffs off of a joint and I like have what I, what I want to feel. I want that calming relaxation feeling and that's all it takes. And I will allow myself to consistently have that every night until I notice myself starting

to get the point where I'll get through like a half a joint. I've never in my life sat down and smoked an entire joint ever. I've never allowed myself to continue smoking so much that I feel like I need to sit down and smoke a whole joint just to feel the same effect that I feel like I need to sit down and smoke a whole joint just to feel the same effect that I feel from like one or two blobs, right? And the same thing goes for caffeine, you know, I did allow myself to get to a point where I was doing like four speed stacks a day, and that was like 200 something. That was me. I remember you in those days.

And, you know, and- That was just caffeine, that was- Yeah, no, and I was a young dumb kid. I didn't know any better and stuff, and you know, and back't just caffeine. Yeah, no, and I was a young dumb kid. I didn't know any better and stuff. And you know, and back then I would use studies, oh, there's tons of studies that show the benefits of caffeine. Caffeines, good, good, good. And right, so, you know, but no,

but being addicted and dependent on anything is just, that's just silly. It, I shouldn't be that way. And I'm not getting the benefits of all the benefits of it. And I'm probably getting some adverse effects, especially if I'm taking it through this synthetic fucking fake drink with a thousand of the things in it that we don't even know how to read.

And make sure, like, as you're going through this process, you start like reintroducing more water. Like, that's one thing I know that really helps when I'm getting, when I'm moderating my caffeine intake is to really just focus more on, you know, hydration because a lot of times when I do get tired, it's because I'm hydrated. When I cut coffee, I actually cut it and then I replace with green tea.

So I still get a little... I do the same exact thing. If it's a little bit of caffeine still, but I don't... It's not... I think that's what keeps me from getting the headaches and the crazy withdrawals from going from like 400 milligrams to nothing just by having like, because I think your green tea's about 10 to 15 milligrams, you know, in a glass of, you know,

hot or cold green tea. So I normally allow myself to have that and replace a coffee, and then eventually I'll try and go none whatsoever, and then it's pretty easy from there to be honest. Rusty West Side. I find back squats to mess with my hips and cause lower back pain,

even more than heavy dead lifts. But, zurcher squats don't cause pain at all. Can I use zurcher to replace the back squats? I picked this question because I think... I'd say before you go into this, I want to remind the listeners that we still have... We've had so many people sign up for the 30 days of coaching. Oh, yeah.

It's free. 30 days of coaching at MindPumpMedia.com where we send you information every day on a different topic and links to episodes. We talk about those topics in detail. I want to make sure I said that. No, I'm glad you saw many people sign. No, I'm glad you did. And I wanted to point out too. Like this is we had this why we created this.

We got so many people that were reaching out going like, man, I'm trying to turn somebody on the mind pump and I don't know where to start. I don't know what to give them. I don't know what episodes they listen to I don't know what episode should they listen to it? Like, that's how we organize this. So not the Vajazzle episode. Yeah, let's go through the day. Yeah, unfortunately, it's not in the Vajazzle episode.

It's not in the 30 days of coaching. Well, depending on your friend, but yeah. But, you know, it is organized in a perfect way to introduce somebody to mind pump because it purely is just all the good information as far as health, wellness and all the topics. And you can choose to go dive deeper into it and listen to the actual podcast episodes

that are pertaining to the topic of the day. And we try to, and we also, it's a working document for us. So we plan to evolve it. We already have ideas for the 2.0 version on what we're going to add to it. And we're going evolve it. We already have ideas for the 2.0 version on what we're going to add to it. And we're going to continue to get feedback from people. And this is going to be an awesome, awesome place for people to start off if they've never heard mine. So to address this question specific, I mean, this just screams to me like primed.

Yeah. You know, it's like, let's, let's all take a couple steps back. Like your body's giving you signals, right? Right. You're feeling pains and you're lower back. You're feeling pains doing, like this is a foundational exercise. It's a fundamental movement. Fundamental movement, primal movement that you should be able to do without pain. That's a problem. And by the way, the reason why you can do a zircher squat without pain and deadlift

without pain, a zircher squat's more like a deadlift than a squat than a squat. So that's why you can do deadlifts great and you can also do zerture squats great. Is a zerture a replacement for squat? No, it's different. It's a great accessory to the back. It's not a bad exercise. It's just not a replacement. You have some muscle imbalances.

You have some recruitment pattern issues. If you address them and you take the time to address them and you don't worry about how much weight you're squatting, you're going with real lightweight and focusing on range of motion and priming your body before you live properly. In a relatively short period of time, within a month, you'll be able to squat and feel good while you're squatting. And once you can get into the squat and you've got good mobility in it, good control in it,

good recruitment patterns in it, you will reap the benefits of one of the most effective exercises known to man. So that's why you wanna do this. Let's not just breeze over and ignore the back loaded squat. Like this is something that anybody who, I hear this about the deadlift too, right? I hear this about bench pressing or overhead pressing or, well, I should just probably avoid it.

Should you really, are you really going to want to go from here on out, not having that ability anymore because you haven't addressed it on a deeper level and regressed your programming to get ahead of this before it becomes an injury. Think of it this way. If I have a huge splinter in my foot and it just kills me when I walk, the answer is not to stop walking. You know what I mean? Hey doctor, my foot hurts. It's okay.

You know, oh, just stop walking. That's not the answer. I gotta address the issue. This, the reason why I picked this question was because this is probably One of the hardest things as a trainer to do right here. I wanted to challenge us and and of course the boys are gonna go this direction But I I want to address how common it is that people don't listen to this advice and how important it is that you listen to this advice don't listen to this advice and how important it is that you listen to this advice. And this is what's wrong with the fucking industry because everything is centered around 30 days, 60 day, fast, quick, fixed, get me to my goal.

How quick, how, how quick can you give me, if I get your program, will I look like this by this time? If I take this supplement, will I look like this by this time? Can I do this instead of that because I don't like this? And it's like, like Justin said, your body is telling you something right now. And I have no idea how old this person is, but I'll tell you right now, being somebody who used to do this,

and this is why I speak so passionately about it, not because I'm like pointing a finger right now, because let me tell you, I avoid it squats for many years because my low back would be on fire after like one set. And it frustrated me as a trainer because I couldn't put my finger on it. I couldn't figure, I just figured I was not built to squat very well.

And I'm not good at it. And it just drove me crazy. And I just ignored it because I could totally do a search or squat. I could do a lunge. I could do a leg press, a leg extension, and none of those bothered my back. So that is so important that you address this now because this will, not maybe or probably it's going to be

a major issue for you down the road. Right now it's already an issue and it's already talking to you and telling you what you need to fix this. And this is also why we created Maps Prime. Prime was, and we did, we were most excited about this problem because this is what a majority of people need to be going through, especially if they're noticing things like this, if you're noticing that, and I can tell you right now, not even seeing who this person is, how old they are by what they're explaining, and that I know that a zircher doesn't bother them at a backload of squat probably does,

you probably have an excessive arch in your low back when you squat down. And that's probably cause because of your hips, right? So you probably have an anterior pelvic tilt, just like. There's probably contracting the shit out of the hip flexors all the way down. Yeah. Very hip flexor. Got me. So you're not firing properly right now and just ignoring

it and doing other things that don't bother it is going to make that worse in the long run. So getting something like prime and it's you know what? If you can't afford to get prime right now, then at least start over on the YouTube channel We just did a back series. I talked about I just talked about having an excessive arch in my low back I think it was a five or a six-part video series that we did there's now the hip flex or deactivator That's a good one. Yeah, that's all mentioned. You know what you know what too So if I hope if you're on our forum all you got to do is videotape the self-squatting front, side, and back, and tag us,

and then we'll address. It's hard for us to, I mean, we're making assumptions on our experience, what we see on a majority. People with the terms common issues. Yeah, but to be honest with you, the only way we'd really know what your issues are. Oh, I could be totally wrong. I could be totally wrong with you.

We would need to see. But I feel pretty confident. Yeah, we'd need to see, if we feel pretty confident. Yeah, we need to see. If we could see you squat, we would be able to address, let you know, kind of put it right. Well, I'm glad you brought up the forum too because, I mean, it's after this month, the forum price is going up. We talk a lot about how, out of everything that we've created, everything we've done with mindbump, it's by far the most awesome thing.

And we think that we've created as far as the community that's inside of there It's by far out of anybody that's purchased anything from us. It's the most valuable thing that we have This month if you enroll in the RGB bundle or the Superbunnel you get it for free And then you this is the type of stuff you use it for is you get on that for them You take a video of yourself squatting. What's wrong with my squat? You say my low back hurts. This is going on this, and probably before even one of us three can get on there and answer it,

you'll have a chiropractor, a physical therapist, and a doctor probably answer you. And if not, we'll get on there and we'll get on there and answer and help you with it. So that's how powerful that community is, take advantage of that for sure. Yep. Lindsay, one love.

Have you dealt with clients that are doing good at setting new habits and then self sabotage, crashing their diet and fitness program? So the self sabotage phenomena is the, it's part of the whole, I'm on the wagon, I'm off the wagon situation. It's part of the, this is a, you're addressing just a goal

and addressing the mental side. Yeah, it's called a symptom eruption. So what a symptom eruption is, if you have someone say, let's say someone has a nervous tick where they have to constantly scratch their ear. And it's just, it's something psychologically. They always have to scratch their ear. If you force them to, or tell them, don't scratch your ear, don't do that anymore,

they will, it'll build up, build up, build up, and then what we'll find, what we'll see is that they'll give you what's called a symptom eruption where they then go and do it much more than they did before. The same thing happens with, when you have clients who you're working with nutrition and exercise. If somebody comes to you and their diet is bad and then you say, okay okay here's what you're gonna eat, here's what you're not gonna eat and they get real strict on it.

It was a very, it was a drastic change. They went from bad to all of a sudden super strict and when they finally do crack, they get what's called a symptom eruption where they go and they binge or they go crazy or you know, they know they can never have you know, sugar so then when they go have the sugar like fuck it, I already had know, they know they can never have, you know, sugar. So then when they go have the sugar, they're like, fuck it, I already had it. Here we go, I'm gonna go nuts with it and it becomes mindless.

And then the next day they feel very bad about what they did, they judge themselves. And it becomes this on off situation, on the wagon, off the wagon type situation. So first step, if you have a client who self-sabotages, number one, don't let them add a layer of shit to it by being angry with themselves and hating themselves for it, because they're just adding a whole layer of difficulty to it. Help them be aware. So let them, you know, be empathetic with them, talk with them about it,

and say, look, this happened. Let's talk about why. Let's talk about what led to this happening. How did you feel while it was happening? While you were eating these foods or while you lost contact with me and didn't come into the gym, what was going on? How were you feeling? What was happening in your life or what was going on during that situation?

It can be a difficult conversation, but the person will start to examine what exactly is going on, because now you can identify, you can start to identify what caused it, what the mindset was during it, and then the next time, they're more aware of it happening

when it potentially happens again. Well, this is why I connected so well with Dr. Andrew Hill when we had him here, because when I was listening to him talk about this new way of handling addiction and these clinics that he has created and all the progress that he was making, it was like this aha moment for me because I was like, oh my god, this is how I talk to my clients. It's so funny and we talk about battling addiction with drugs and stuff and that's what he, Dr.

Andrew Hill, came on here and his method is so Uniquely different than any other clinic out there Normally you are addicted to something they lock you in a room They cut it off and they say you can't have any more and they pull it out of your system And you're like in confinement for 30 days and they send you off and it's like a 50 50 Are you gonna go back or not right and you know they are having so much more success with to go back or not, right? And, you know, they are having so much more success with actually allowing people to go back to the drug

or back to the alcohol or back to the cigarettes or whatever, but then having them say, have some accountability on, let's talk about what led you there. You know, what's talk about your day leading up to that? Let's talk about what you were thinking about yourself, what you're thinking about the people that you're surrounded by, why you did,

instead of just having one little thing, you had 15 things. Let's talk about all these things. And like Sal said, then you start to get to the real root cause why these people are doing these things. And that right there, and I think sometimes when we talk, I feel like some people, especially if you're not familiar with the trainer world or what it's like to even train a client, people probably think we're hokey and kind of hippie-like,

because we talk about feelings and emotional connection. This is your half-do, man, if you don't focus on it, you're not gonna be effective trainer. Fuck yeah. You just, you know what? That's like most of your work as a trainer. Well, let's be, okay, let's put this way. If you're not, you can just play the odds,

and let's say you're the best at programming, the best at nutrition, you're just a fucking rad trainer, right? As far as what you can tell people to do, but you have no idea like the mental side of the business. And so you provide just great programs, great nutrition, great help. You're still, you've got, you still live by those numbers that 20% of the people

actually stick through and go through with the whole process and follow it through. And so it's like a role that dies on if that, those people, that guy could still be some successful traders, but I'll tell you right now, you start tapping into their, their feelings and what drives them and what motivates them, the psychological side of health and fitness, and you open yourself up to the 80% that is mostly failing. I'll go ahead and say that that's the reason why like these artificial intelligence like app programs like fitness program this and that that you can get on the iTunes store or whatever. We'll fail. They will fail because they don't have that accounted for the psychological

fact. You know, the look for the biggest that's probably like what what would you guys would say probably at least 90% no it's 80 it's 80 to 90% you know where those apps will succeed and they might succeed because just the 10% they're already doing it. Yeah. So that's who that appeals to it does not appeal to the person who you know doubts himself and beats himself up and is high stress level. It's again, it's a symptom eruption. You see this all the time with the strictest most dedicated dieters in the world, physique, and bodybuilder and bikini competitors. What do they all do after their competitions? They go nuts with food. Nuts, and it's not because, you know, it's because the food tastes so good.

It's not because it's, oh, I want that cake or I want that pizza, because if you look and see what they eat, they don't just have some pizza. They go crazy. They'll eat a whole pizza, a whole box of donuts, a bunch of pop tarts, a bunch of candy. It's a symptom eruption. It's true for all human behavior

You go to the most You go to the most strict societies when it comes to sex go to the the strictest most frigid societies of sex and you'll see the most The the the highest percentage of perversions when it comes to sex You know the iron eats and weirdness check out the irony of this my entire fitness career even before fitness Never in my life have I ate like this before. Never have I, like outside looking in or reflecting back, you know, post-com, a competition. There has been at least two times where I can remember laying in bed with Katrina afterwards and eating food that was, I had balancing on my belly while I watched TV.

Like, because I was, like a pile of food. Because I already had food sitting, I already had to actually sitting at a table already with her, but I was just gonna keep eating and I wanted to, like this, because I was so deprived for so long. It's a psychological response.

You know, I've never done that before, and I'm sure we've all seen that on TV before, or maybe some people can Relate and say they actually've done that whether you like put a pizza box on your fucking stomach and you're watching TV and Just fucking eat and I mean you're so lazy. You don't even want to sit up at a table and eat it You're gonna eat it while you stuff your face while you're fucking watching TV in bed and you know I I was coming off the fittest I've ever been in my life and yet doing things like that

And though these were some of the connections that I made on Holy shit this fucking side of the fitness industry is even more fucked up like You know, I had no idea that you do that point And and I also I pride myself on being somebody who's very self-aware and pays attention to these things and doesn't allow myself to fall into these traps And instead of that, the community is actually praising it. Well, it's funny. It's fun. Now they sell protein cake.

I saw that the other day at one of those fitness expos. And I'm like, yeah, since we gave you cookies, we're going to give you cake too. You'll see on Instagram, you'll have competitors. You'll have competitors will post a picture of the food. This is like Four weeks before competition. Yes, they'll post the pictures of the boxes of shit food or whatever that they can't wait to eat After they're done. They'll buy them already. Did you go? Oh, like look at all these boxes of Oreos cake and whatever I can't wait to eat this after my competition. I got it waiting for me. Tell me that's not a conflict. Please. That is not a good relationship to food, man. Please, please tell me you guys have seen this.

Let me see. Tell me you have seen the commercials for this. No, what is that? Look at it. This blew my mind when I saw that a company is actually going to make money doing this right here. It's a fucking clear tube with a code, a locking code that you lock, and they show you to lock candy and treats that you're not supposed to have. That's going to prevent people from having it.

Oh, it's hilarious. Dude, you see it, Sal? Yeah, I'm looking at it now. So what is it? It's like a lock box. It's like a food lock box. Are you watching the commercial? It's called K-safe.

Yes. Oh my God. So explain it at them. Well, you're looking at it right now. I mean, it's a long commercial, so I can't really. Are you watching what they're putting in and everything and advertising? Yeah, watch it.

I have time. Watch it. We'll tell Doug to chop the 15 seconds that it takes you to watch it out of this. It's fine. Oh, I wanted you guys to talk about this anyway So it's like a safe a safe that you put your food in And what do you do you lot you just put the cookies in your and you can see I think I believe you can set it so like okay

M&M's right I I I want to be able to I can only open it at M&Ms, right? I want to be able to, I can only open it at 6 p.m. to 8 p.m. You know, so you set these locking mechanisms on it. And they're not going to like just consume the whole thing. That's fair. And then on top of that, it's this clear thing we're sitting on. I mean, talk about just fucking building this whole thing around, you know, this food and just idolizing it.

You know what you're doing, you're only insecure. You're strengthening the whole relationship. Oh my God. I so I'm very fascinated to see this company actually continue. I'll tell you what, if you have a client that does the self sabotage, it's a great opportunity to work through this, I tell you. I hate to say this because it sounds kind of wrong, but when I have clients that do this,

I revel in it and I'm like, okay, here we go. Here's an opportunity to work through what just happened and how we work through this is gonna determine how this person is gonna succeed in the near future. And what you don't do is you don't hammer them for it, you don't let them hammer themselves for it, you talk about what happened, what happened before, what happened during, what happened

during, how did you feel afterwards? Like, you got to, here's the thing people, and you realize, you, when you talk about things and you, you actually process them differently. So although they may be in their mind, they know kind of they felt shitty afterwards, actually talking about it makes it a little different, you know, like, how did you feel after you ate all that pizza? Like, oh, man, I, I felt, I don Oh man, I felt kind of groggy. How did you feel the next day? Well, I woke up and my stomach hurt and how was your stool? Oh, I was really gassy.

And just really start making those connections and what led you to eat that? Well, I was at the party and there was the food there. I knew I wasn't supposed to eat me and then I'd be like, okay, stop right there. What do you mean you're not supposed to have any? Oh, well, I have these goals and say, well, I understand that, but what do you mean by not supposed to? What happens if you do have a little bit of it? Well, I'm not supposed to have any of it,

but if I have a little bit, then I guess I'm off. It's okay, but why didn't you just have a little bit? Well, I don't know, that's a good question. And we'll talk about that. Well, maybe because you thought you couldn't at all, so the second you broke that rule, now it was like, no fuck it, right? No holds barred.

Yeah. Because it's all or nothing. And that's when people do the whole self-sabotage thing, when they don't do the self-sabotage, because still people still screw up, they still make mistakes here and there, you'll find that they'll bounce back much faster and they don't go nuts with their quote unquote, self-sab sabotage. I agree. Yeah. If you like Mind Pump, believe it's a five star rating

review on iTunes. If you like your review and we pick it, you'll get a free Mind Pump T-shirt. Also, stop this podcast. Go to YouTube, check us out Mind Pump TV, a brand new video every single day, 365 days a year. you will get a video that teaches you how to exercise better, new exercise techniques, nutrition, motivation, comedy, I don't know, something. Sex life, everything, everything. Everything, everything. Everything, new video, every single day.

Also, find us on Instagram at Mind Pump Radio. Yeah. You can find me at Mind Pump Sal, just in a Mind Pump, just in an atom at Mind Pump At Him. Thank you for listening to Mind Pump. Even goal is to build and shape your body, dramatically improve your health and energy, Just in a Mind Pump, just in an Atom at Mind Pump Atom. 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

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