Mind Pump: Raw Fitness Truth - 479: Fasting Mistakes, Static Hold Training, Dealing with Panic Attacks, Anxiety & Depression & MORE

Episode Date: March 24, 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 greatest strength being greatest weakness, dealing with panic attacks, incorrect ways to fast and static hold training. 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 our newest program, 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. Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpradio) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

The final week Final week it's the final That was it yeah, I think you've done that all this every time Still horrendous stop you know what you know what it is makes it makes the commercial No, I'll fuck you guys you know what it is like with the needle skips It's cuz you guys keep tell you guys need to you guys need to boost me up You need to tell me, you need to, I need, I need, though. I need positive, I like your reps though.

I need positive, I need positive reinforcement, or else I'm just, you guys are, okay, well are we killing your dream? I just can't lie. The final, get down, no, no, no, no. I'll go. Maybe I'll just back you up. No, he's right.

Adam, you have a very nice mustache. Just say nice two. Put up. Yeah, it'll go. Maybe I'll just back you up. No, he's right. Adam, you have a very nice mustache. Just say nice to. Put ups. This is true. You could do that. Just say nice things about other stuff. It's the final week for the Maps, Super Bundle, and RGB Bundle promotion, where if you roll in those,

you get forum access for free. Next month, the forum is going up in price. But once you enroll, you're in for life, but the price is going up next month. Holy schmolly, get your ass in there. This month, you can get access to just the forum, if you want, you can enroll in that at myimpumpmedia.com or you can get it for free by enrolling in either the RGB bundle,

which is Maps and Obolic, Maps Performance and Maps aesthetic, or enrolling the Maps Super Bundle, which is all of that plus maps anywhere and maps prime so basically it's either nine months of exercise programming or you get the whole shaboodle which gives you basically everything you need for incredible and health and in rollin those you get the free you get the four maxes for free mindpump media dot com If you want to pump your body and expand your mind, there's only one place to go Might, uh, might, up with your hosts Salda Stefano, Adam Schaefer and Justin Andrews

Are you gonna commit to that mustache like that? What are you gonna commit to that commit to what the ends? Yeah, twisting out of it You call that there's a name for that villain And these are handlebars. Yeah, that's like It's kind of like a let's find out. Yeah, you know, I just did it. It's very it's very old-timey I just did it for fun, but it's but then I Was looking at my phone and I got a new phone. So you guys out nice it is. It's all shiny And I inadvertently gazed upon my But then I was looking at my phone and I got a new phone. So you guys say, oh nice it is, it's all shiny.

And I inadvertently gazed upon my grueling or at least fucking guy on accident. Bro, you're a gaser. And I looked and I was like, always be gazing. I was like, who let the handsome old timey guy in here? And I'm like, that's me. You know what, like constant gaser. That could be your new name.

He was a search, he was searching for approval from each of us. Nobody wanted to give it to him. I know. He's like, hey, guys, hey, hey, hey, guys. You see what, dude? Why are you keeping looking at me all weird? Like, making twisting motions right here. You see this? What is it called?

It's a handle bar, bro. No, it's not a handle bar. Yes, it is motherfucker. Even when you twist it, it's... Yes, bro. Okay, let me, don't do that. I'm on Google twice, and then I'll send you because you start talking in certainties.

It is! Google says it is. No, right here. I'm on, hold on a second. I'm on the art of manliness, which is a legit website. All right, they are. And it says, how to grow a handlebar mustache, and it's showing you how to put wax and twist out the end.

And it tees it out like that. And it's called a handle bar mustache. What you have, I think it's called a hammer stash. Ooh, hammer stash. Yeah, I think it's called a hammer stash. Really? If I'm not mistaken. Is there like a,

it's not like a wrestling move on. Because it goes down like that. Oh shit, he got him in the hammer stash. The hammer stash. It's like the whole Kogan mustache. Let me see, it's called, no, that's not it either. I don't know what it's called.

Well, if you think of it like a motorcycle. I think a porn stash't know what it's called. Well, if you think of it like a motorcycle, you could argue this right? Because if you think of it like a motorcycle they're all handlebars but they have like monkey bar ones, they have straight handlebars so they're both handlebars right? But they're just done differently. You have like the old-timey style. I don't know which I'm looking it up right now. I just got this is beautiful. Here we go. Here we go. Stash. Tates only when I know that still does that. Tate has like five million things going on with his beard. He does.

He does. I like it. I like a bit envious. Yeah, so you have the definitely. Oh, they got funny names here, like the Frank Zappa. Did he have a mustache like yours or motor head? That's a motor head mustache that you've tried to have. Yes, yes.

Motor head. Yeah. Lamy. Yes. Yeah mine is kind of yeah rest in peace I don't know I've always referred to it as a hand of our mustache It's well only because they grab on it and do things with your face, but it's not Well, I don't think that's the actual name. Yes, she does I mean you hear him getting into our personal life Suffolk is the jaolin answer. I don't want to be able to breathe for 30 seconds go Oh my god stop making that disgusting sound. I just figured that out I can do this and it really gross I'm gonna bust that out just random. You know, it's my favorite when you do this she when you do the predator. Oh, yeah

when you do the predator. Oh yeah, yeah. Yeah. Yeah. Yeah. Doop. Doop. Doop. I just added some digital stuff.

You went too far. That was good, dude. That was a good movie. It was. The predator. Oh, you know what I watched? Do you remember kids that you said the other time, that noise? That's definitely a 90s noise.

Right. That is still a thing. Fuck, that right yeah, I don't know fuck that's weird I don't know noises were like in style and at a style. You're right. Yeah, like they they they stay in a time cap That was a 90s noise Yeah, never ever you see that everybody see that Whatever you didn't sound you're not good with again, we Is this stuff though at least you get me I was part of the cool group But you know what I'm not sure At least you get me I was part of the cool group But you know what I'm not sure they know

Act like robots. Yeah, probably what the nerdy kids did over on the shit hung out with both both camps Well, I'm guilty. Yeah, you have an excuse. He was stuck You can't sell me don't try to testify No, you can't make it Google that's what it is. You can't make sound. It's insecure, because you can't make sound. You can't make the noise.

Because you can't sing. It's all related to singing. Okay. It's easy, bro. Possibly. Right now, I want you to hold on. My lack of hanging out with the nerds. Hold on.

Let's see right now. I want you to make influence my lack of sound. No, hold on. Sound. Okay. It's easy to put me wrong. All you got to do is make a robot sound right I'll probably fail I've never tried it

Make it make it sound like slamming a door like side door I kind of believe that I believe that one. Well, see part of being the cool kids is you can'll get to do is hang out with some of your nerds like one day I'll pick up So you know movie I watched under that was that was amazing that you guys need to go watch what Beauty in the beast. Oh god. You're tasting movies, bro You were it was fucking epic you are losing notches every time you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- you are a loo- believe you it was fucking good 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 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 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 Wow, wow, yeah, great show. How could you I know that's especially this stuff that you're in doesn't make sense We talked for like three hours last night about all this that with that topic we had last night with I'll give you I'll give you benefit out. What was so special about it about what you didn't beast Just the the artistry of it was gorgeous the singing the performances. It was a great story very emotional

It's the story of a girl falling in love with the beast I mean I'm sold who's cursed and they have the little candle guy that's like yeah and he turns out to be a prince oh wow yeah it's a really good movie interesting I've never seen like a premise with that It's a really really good movie. It's very what's her name who plays beauty? What's Emma Watson? Is that her name? She was brilliant. Oh Emma Watson. Yeah. Oh, no, you watch it. Hey, I might watch it now pervert fucker. Excuse me. Yeah Adam, what are your thoughts on it Emma Watson? I don't know anything about her I don't know you know, I don't do like a people magazine

or I don't stay up on like, you know what she is, dude? I don't. Yeah, you do. If I showed you a picture of her, well, yeah, you showed me a picture of an actress that's popular, yes, I would know that way. What do you think of?

I don't know names, like I just don't. I'm not a celebrity chaser at all. Oh my God, celebrity chaser. I'm not, I would be sitting at a restaurant with someone like I don't know those names, like, you can name a million athletes right now and then you fucking, totally different, Jason. I'm not, I would be sitting at a restaurant with someone like, I think those names like, you can name a million athletes right now and then you fucking, Totally different, bro.

Sports, I collected baseball cards and she has a kid. That's a celebrity, that's a family. Adam's more of a cleat chaser. Yeah, you know, I think, He likes to jog. I know, I know. Sneakers, I see someone. This actress, Emma Watson.

Remember she was in Harry Potter? Yeah, and now she's all grown up. Oh, yeah. So what are we asking, would you ask me about her? I know, what do you think about her? Watson. Remember she was in Harry Potter. Yeah. And now she's all groans up. Yeah. Okay. So what are we asking? Would you ask me about her? I know. What do you think about her? She's not my type. That's your type. Yeah. That's why your type and not my type. Just a lecture to she's pretty. It must be pretty. It's not my touch. I know. I know. Not enough to know. Not enough to remember her name. So anyway, so check this out. Yeah. In Beauty and the Beast, there's all these people freaking out because they're saying that

there's like these gay undertones in it because you know Gaston, his best friend in the cartoon or whatever. He's in the movie, in the movie he's obviously it's not outward but you could tell he's got a thing for Gaston and that they probably hooked up at some point. Yeah. And anyway it's like you really have to like look into it to think that way, but there's always parents like Sign that really it's not that big of a deal That never happens in real life. It's yeah, it was that big My stand my bubble, but it was it was it was good. I hope you guys watch it. Okay. I hope you guys check it out I'm fair enough. Yeah, sure. I mean

Check it out. Fair enough. Yeah, sure, sure. I mean, if... Okay. One's the last musical. Here's the thing, brother. It's okay. It's okay to admit your, some of your weaknesses

and you just are not a great movie critic. That's all. It's not one of your strengths. It's not one of your strengths. And it's okay that that's not one of them and that Justin and I probably have a movie. Beauty and the Beast, the movie now. It's one of the best movies of the year.

It's just how it gets past. Cause he is a daughter. Yeah, it makes sense. You can give all the passes. of the best movies you just ask because he is a daughter just make sense you you can give all the passes you want to just know good at it bro it's not one of your strengths so you should probably stay away from talking about the movies on air here because then you're going to direct all the half a million people direction in their crystal listing to us and they like every time so I guess recognition he ruins my movie night with my day that's not true at all. Don't take your girlfriend's sponsor my Fandango too. It's not good. If you like good stories with emotion and power and singing and dancing and dancing. Right? That's enough said. I mean enough said. And go on. It has all those elements. You know, it was going to have it. It was already

done in a cartoon. You know, yeah. What right away too, because I said that the forum will be on fire all the cell lovers. Oh, so you love music. Oh my God, I'm dirty again. All 27 of you identified with him. Why are you guys counted? Why you guys make a voice like that? I make high voice for just dramatic purposes.

Those are the type of people that would love to go watch that. I could say, oh, I love music. They talk like that. high voice for just because that's like purpose those are the type of people that would love to go watch that I could say I don't know how dare you I don't know I don't know man. So let's go to you guys don't like musicals. No you don't like musicals at all No way see this is the problem the problem is there's so much good TV out there and I can't There's a part of your brain that's undeveloped like this is I can't keep up with all this. There's a part of your brain that's undeveloped. Like this is the secret. He's prepared. Musicals are taking a lot of talent.

I just swabbed her all over my mic. Again? Yeah, that's Jesus. It's a mic. You know what? I don't like when, oh no, this one's not. I can appreciate the talent, dude, because I do have a musical background,

but I do not like music. So you've never seen West Side Story. All of a sudden, hey, we're singing now, and you thought we were just gonna say something West Side Story never saw West Side Story. Yeah, I did fucking brilliant. Sure. What about? God what's that recent one? Oh, let me see Rob. You didn't watch that. Yeah, I have did you watch that? Yeah? Yeah, did you cry? Did you cry Justin? Of course not. Yeah, you did. No, I don't cry those things What makes me I'll take like my wife to go see those things. Well, maybe I don't cry. things, dude. But I'll take like my wife to go see those things.

I don't cry. What makes you cry? Um, tickle, tickle, tickle. Good tickle, and yeah. Yeah, if you hit me like when I'm super stressed out, you know, I might cry. For real? No, I don't know.

I feel like I don't know when I would cry. I cry like it like weird things. Like it'll just something will hit me. Like, and it doesn't, it doesn't necessarily make sense. Like a sunset or something like that. Yeah, yeah. Yeah. I guess that's really good.

Yeah. Like somebody said something nice to me and everybody's been like talking shit for like forever. I'm like, oh my god, you know, like, and I'm like, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, thanks. I needed that. Yeah, you know, it's true, but you can't add a, Adam, you can't talk shit. No, no, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, pfft, Well, that's fucking real sure. You are a piece of shit if that doesn't get you. Yeah, you're not a good human being if that doesn't lie.

That's true. If you don't get emotional, you're out on that. Listening to a badass fucking fighter break down and share like his story like that and what that man is doing, this is what like you're not human. We can't be friends.

Like that's just how I feel. But if you go to Beauty the Beast and it doesn't tickle your tummy like it does South, you can be totally normal. So don't feel weird about that. That's totally normal. It's more weird that he really enjoys saying. I'm taking you guys a fucking movie.

Fuck you guys. Alright. The air is this guy. The audience should know that like Sal turns down like these epic events and concerts and you know, March Madness, sweet 16 games that I invite him to to go to watch beauty the beast Yeah, exactly that's the point that we're trying to make here boring Yeah, give it to us Doug Today's quas being brought to you by Kain-Marikoffee.

It's the only coffee that is infused with all natural new tropics for a cleaner, calmer, and more focused buzz without the crash. Put the Kain-Marik link at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off! It's the motherfucking Kwa! The English Landage! Kwee Kwa... The motherfucking car! The eagle has landed! Shhh! Quee-cwa! Whee! Alright, first up is Mal Freeder, who is asking for you to elaborate on your greatest weakness

is your greatest strength statement. Well, let's first correct that. Well, we never said that. It's opposite. Yeah, your greatest weakness is not your greatest strength. Oh, your greatest strength is also your greatest weakness. Okay, so finished out the rest. That's the other.

That's the first part. And in contrast, what do you think about focusing on your strengths and ignoring your weaknesses? Okay, so let's first address the first mess up. Yeah, why don't you handle that one? On your greatest weakness is not your greatest strength. Your greatest strength is your greatest weakness. And the difference is that what happens to us is we,

whatever it may, and you could take this and apply it to, I feel like almost anything, you could even get into sports with this. But, you know, with business and your communication skills and your mindset and think of the things that have made you really, really successful, whether it be your drive, your intensity, your attention to detail, whatever that may be. And if you can separate yourself and pull back and actually look at that as a whole and ask

yourself that, okay, so 90% of the time or a majority of the time that I have applied this, it's made me successful. But typically it's also the same thing, not typically all the time, it's also the same thing, not typically all the time. It's also the thing that ends up getting you in trouble. It's really tough for people to reflect and see that because it's their strength. Because it's your strength, you tend to just go like, this is what I'm great at. I don't need to focus here in my life. I need to look at all these other areas that I'm not lacking on.

I'll give you an example with myself when this really came together for me was, I'm very much so a go-getter, outspoken, vocal. And people used to compliment me when I was young and tell me like, man, you're going to be super successful because you're not afraid to get in front of people and speak your mind and do these things. And that's such a great, and I allowed people to kind of feed that, and I mean, it continued to propel me, and it did. Like I saw a lot of success as a young kid, and I was in leadership roles at a very early age in my life, but I also didn't realize that it could also hold me back.

And because that was such a strength, and I was continuing to fuel it so much, I didn't have this objective view of it either. I wasn't able to look back and go, well, wait a second, though, how many times, though, did I speak too much? How many times did I offend somebody because of my outspoken I was or how driven, how many times, because I was so driven, I drove a relationship apart, like I lost somebody close to me

because I was so driven on something else. And we could go all day long on, you know, the, and what happens when we are so hyper focused in one area, something, something's gotta get. It's inevitable. Right, it's not, because if it's gonna be that good, like you're gonna put that much emphasis on that one thing, you have to, I mean, it's not because if it's gonna be that good like you're gonna put that much emphasis on that one thing You have to I mean it's a balancing issue like you have to let some things go to the to the wayside

If you're trying to be the most well-rounded person ever that ever existed You're not gonna be the strongest person in any one of those avenues. So it's just, it's an inevitability that, you know, something that you're so strong in, and then you pour more effort in towards that, you know, you're gonna have something that follows up that may get you into trouble. Well, here's the way I look at it, and I'll use an easy, simple analogy.

You know, let's say you're, one of your strengths and fitness is that you've got really good, one rep max strength, or you've got really low, good low rep strength, it's your favorite thing to do. So that's all you do. All you ever do is that.

So now it's become your weakness, not in the sense that your one rep strength went down, but because you're so good at that, and that's all you're good at, you end up hurting yourself in the body forms to that. Yeah, you develop in balances, and so that's a very simple analogy,

but that can be, you can take that and apply that to that. Yeah, you develop in balances and so that's a very simple analogy but that can be, you can take that and apply that to everything. If your strength is in business and that's all you focus on, obviously it can become a weakness. If your strength is in, you know, your organization, you can become fanatical about it and it could take away from everything else. But that's why the reverse of this doesn't work because you Because your greatest weakness is not going to be your greatest strength. Yeah. I just messed it up. Yeah.

Well, that's why we had to address that first. Yeah. And I'm sure that's probably what, this is a girl. You said doggy to a female. It's probably why she asked this question in the first place was if you thought that's what we said, that's backwards. It's not your greatest weakness is your greatest strength, your greatest strength. Now you're fostering a negative thing.

And you know, you also want to think about this, like if you have something that you're really, really good at, here's how it can become a weakness. Like we'll use Adam's example, you know, people telling him that he was, you know, good at speaking to people, good at, you know, being outspoken and leading. Well, let's say, you's say someone like Adam then encounters a situation where he's not an effective leader. It's just a challenging situation. Here's what can happen with that.

It's your strength. You think you're so awesome at it. Now you're being challenged with it. And a lot of people then avoid that situation because it destroys their perception of themselves. So if you're always told you're so smart and you're so intelligent, you're so intelligent, you think you're so smart and you encounter a situation where you're just not

as smart as people around you, you're struggling with that particular subject. You can't just walk up. You may just run away from it because you don't want to shatter your perception of yourself as having this incredible strength in this particular area. So there's a lot of ways. This is a strength to be able to be weakness. This goes back So there's a lot of ways where your strength can be weakness.

This goes back to we talk a lot about awareness and you know that I'm glad you did take this to fitness because this is a fitness podcast but you could go anywhere with this. I mean it doesn't have to be just you know working out in fitness. It's just these levels of awareness that and I just wrote a post literally today in regards to this. So if you want to get more into this and we could talk in depth about that post and what this pertains to. So, but then the next part she gets into in contrast, do you think about focusing on your strengths and what

does it say? What do we think about focusing on your strengths and ignoring your weakness? I don't think, again, you know, I didn't say it like that where you ignore a weakness. I don't think that you just naive to it or just totally disregard it. It's about mindset and mentality. When you have a strength, that's where you want to spend the 80-20 rule. 80% of your time should be put into fueling the strength. Because obviously it's a strength of yours and the more energy you put into it, the further it's going to take you, the 20% of that time could be spent on the awareness piece and reflecting on that it's not the end all be all.

Also that okay, and also being able to look at it objectively and say, hey, this is a strength of mine. It's getting me this far. This is where a majority of my time is spent. But then also being able to step away from yourself and say, where can this also get me in trouble? And always thinking, and I love the, and I don't remember, I believe my buddy Mark

was the first one that ever said this to me about desired outcome. And I believe desired outcome comes from Napoleon Hill, if I remember correctly. And that's anytime I get into a situation regardless if it's somewhere that something that I'm really good at, I try and stop myself but first and go, okay, what's my desired outcome? What do I want to come out of this situation? And then try to take steps to lead me in that direction and be able to step out of myself and

look objectively and say, yeah, I know this is my strength, yeah, I know I'm really good at this, but this also can be something that can be overwhelming for somebody or can get me in trouble if I'm not paying attention to it. You know, the thing that makes humans kind of, well, there's a lot of things that make humans special, but one of the things that makes humans special is our ability to specialize. And the more advanced we become, the more specialized our skills become.

And let me give you an example. When the first cars were invented, there was one guy that built the whole car. You will not find that today. You will not find one guy that designs a car puts it together Does everything does the brakes to make the tires as all the things to make a car today instead you find people who Specialized in their particular area and because they specialize in their areas They're fucking amazing at it like the guy that makes tires makes tires

Far better than a guy who knew how to make the whole car could make a tire. So, humans are very good at this. This is what makes this pretty awesome. And so, you want to focus on your strengths in that regard and that, you're going to find more value in getting really, really good at the stuff you're naturally good at and the stuff you enjoy getting good at, because then you're going to get great at it. If I just focus on, you know, getting good at things that I hate and things that I'm not naturally good at, I mean, that's great and you'll bring them up,

especially if they're taking away from your quality of life, but if I make that my focal point, like, you'll never be great at it. Like, I'm never gonna be great at basketball. I can get a lot better if I practice and I devote a lot of time to it, and I'll be way better than I am now, but I'll never be great at it. I'm good at talking, so I'm going to focus on talking and hopefully one day I get great

at it. And that's one of my strengths. And so when we say focus on your strengths and not so much on your weaknesses, that's what we mean. Like, look at, when you look at the things you're good at and the thing, and typically the things you're good at are things you enjoy doing. If you focus your time and energy around those things, you're going to come out pretty amazing. First of all, you're going to learn way more and way easier.

We've speculated before that this is kind of the future of education. I was totally the future of education. We will start to, you know, we have the abilities now to test kids and find things out like at an early age, like, or even what they're interested in. Yeah, exactly. I think it's really, it's just exposure. And then the old naturally sort of navigating that direction, we're just, I feel like we're on the pace

to kind of create more of these channels to then allow, you know, kids to go further into that subject matter and to get really great at it and build a community around that one particular subject matter. Like that wasn't even available. You know, we're going to school. We had to be this almighty balance,

know every subject and have just a basic understanding. We know a little bit about a lot of things as a kid growing through the education system. You're talking about liberal, liberal, liberal, can somebody help you? Thank you. Arts degree. No, if you look at the whole,

okay, so let's look at athletics, for example. In the early days of the Olympics, not the early, early days of the time of the Greeks, but let's say like the turn of the century, you had athletes, what they thought the best athletes were was these well-balanced athletes. So if you were in shot put or if you threw the javelin or if you ran you know, long distance or if you were power, you know, a weightlifter, they all looked kind of the same because the

belief was that a man that was about 5, 9, 5, 10, you know, a weightlifter, they all looked kind of the same because the belief was that a man that was about five, nine, five, ten, you know, 160-something pounds or whatever, that was the perfect athlete and that and that was who we were looking for to do these individual sports. Well now you go to the Olympics and you look at a shop putter and a long distance runner and a weightlifter and they all look very different because they're so specialized and what they're doing and they become so great at it and they're better, they perform and those are extreme examples of course, but Take that with yourself not everybody's gonna be a champion

very Most of you listening aren't gonna ever become so great that your world renowned at what you do However your success you're much more likely to be successful When you do the things that you're good at and you get great at them and when you You try to learn the things you wanna learn. Like, you know how hard it is to learn shit, you don't wanna learn. It's almost impossible.

There's a lot of friction there that you have to overcome. It's like, you end up memorizing shit and then forgetting it. But think of all the things you like, you've already learned a shit ton of it. Like, I'll never forget, when my son was, he might have been four.

He was real young, right? And he liked Thomas the train, which is like these little trains that you, they all have names on them. And my son knew the names. We had a fucking shit ton of, he knew all the names of the trains. You know, everything about them.

There were trains that were twins. They were called twins and they were identical. At least that's what I thought was identical. He knew which one was which, and this was all because he liked it. Like the kid played with that shit, and he learned to shit. There's no way I could have made him learn something like that. Had he not been super passionate about it? That's like how I was with baseball and the stats on players.

Like I could tell you like what college he went to, how many years he's been in the pros, like his average batting. Batting average, their baseball cars. Yeah, totally. I mean, when you're into something like that, you immerse yourself in it, and it doesn't feel like work for you. You know, and I think you become amazing.

Yeah, and I think that's the message behind all this, right? It's not, and I know it through numbers that like 80% of your time this way. I mean, those are all arbitrary numbers, but the bottom line and the idea and the concept behind it is that, you know, you don't want to get hung up worrying about the things so much that you're not good at, you don't like doing,

find the things you're passionate about, find the things that you enjoy doing and pour your heart into it. But when you pour your heart into it, to also don't be naive to think that, hey, this also can't get me in trouble and have the self-awareness to objectively look at that and say, and not let it be your fucking weakness. Like this, she says in this question, that they both contrast each other, but they don't. They're actually connected. They're actually both parts of the same equation. And if you read the post, that I just wrote about, that's exactly what it is about.

It's the same thing, like you focus on your strengths and make them great, but also be aware that your greatest strengths can become your greatest weakness. That's it. Next question. Okay, our next question is Ben Burdett. How to deal with panic attacks, anxiety and depression in healthy ways using exercise,

nutrition and meditation. Beautiful. So let's start with meditation. And we'll work backwards. Well, meditation, nutrition and exercise. Beautiful. So let's start with meditation. And we'll work backwards. Well, meditation, nutrition, and extra science. Because that's gonna be on the priority. Let's see.

Yeah, if you guys don't mind, number one. Sure. If you guys don't mind, so with meditation, something that I learned relatively recently with meditation, and I've heard people call meditation a practice, and I didn't really know what that man I just thought it meant like doing it regularly,

but it literally is like anything. It's like exercise. Like if you've never meditated, you're not gonna go in the gym and do a one hour intense workout. It's just not gonna work that way. Number one, your body's not gonna respond well. Number two, you're not gonna know what you're doing.

You're probably gonna hurt yourself. And number three, it's not gonna be enjoyable. Meditation is like that as well. So if you're not meditating now, you're not gonna start with a seven day a week, 45 minute a day meditation practice. It's just not gonna work that way. You have to get good at meditation,

and that takes a while. So when you start with meditation, start with small increments, five minutes, time it, five minutes a day, five days a week, or six days a week, start with that when it gets, and you'll know when it's time to time it, five minutes a day, you know, five days a week or six days a week, start with that when it gets, and you'll know when it's time to bump it because you'll want to bump it up yourself.

And when you bump it, bump it up in five minute increments. So that's how you want to utilize meditation. And in terms of how to meditate, there's lots of great apps out there that can walk you through, Brain FM is one of our favorites. And there's a guided meditation sequence on there where the guy will actually walk you through. Brain FM is one of our favorites, and there's a guided meditation sequence on there where the guy will actually walk you through a meditation. But really, the nuts and bolts of meditation

is just about being absolutely present. And so one of the easiest things you can do is just focus on your breathing. And literally, think about your breathing as you're doing it, which puts you where you're sp... To me, this is close to home for me because I feel like we're all trying to incorporate more of this in our lifestyle.

And it couldn't be further from the norm or easy for us, just so you know. So as we talk about this, I'm not talking like I'm an expert. I'm talking about like a motherfucker that struggles with this. And it's tough. It's a tough thing for me to do.

And I've tried lots of different things. Like I've messed with the lights and, you know, listening to music before and I've used the brain FM app and I've do it personally for myself. What has helped me more than anything else is what Sal just said there on the end is just focusing on my breathing. It's such a simple technique.

You're not, I'm not like overwhelming myself with a thought like I need to get into this deep meditation. Like I need to get like, I think some people they put so much pressure on, especially if you're someone like me, who doesn't like doing that stuff has a hard time settling down. And then people tell you, you need to meditate, you need to meditate. And so then I go to meditate and then I feel this pressure of, I need to get into this, this is in like feeling right. And then I can train. I'm not fucking doing it happening.

This thing is suck at this. This is bullshit. I meditate hard. Yeah, right? Really though, it's naming. Get into it quicker. And so, you know, I remember the like first few times that I found myself trying to do this

that I was trying to work at it so much. And it's like, this shouldn't feel like work. It's in fact, it's supposed to do the opposite, right? It's supposed to calm you down and lower your heart rate and and get you into this like totally meditative state. But, you know, for people like myself, I feel like I have to take gradual steps to get to this level of it being very easy for me. So for me, right now it's literally just worrying about breathing. Like, because that to me, I think, is, is, was like mind blowing. It was like the simplest thing ever that, okay, 10 times.

Like, literally, don't just start with 10, 10 breaths. Can you take 10 breaths where you're taking deep in through your stomach? So a really deep breath is deep as you can through your stomach, and then you hold it for five seconds, and then you release it as slow as you can for five, or five to six seconds, right? And you do that ten times over and just pay attention to how you feel. And then you can progress on that like anything else, you know, then you could sit in that and maybe keep breathing like that and focus on that for ten minutes, fifteen minutes, thirty minutes. You can do this while you're walking, you can do it while you're driving, you can do it while you're laying in bed.

Just that watch the watch the calming effect that it has and start with that, and then you can build upon that and start to add other tools, other things, other methods, longer periods, and like anything else, I mean, I would say this is a skill too. You know, I think we talked about, we talked about the deadlift and the squat being one of the most complicated things to do as far as mechanically

for working out, I would argue to say that getting into a flow state or meditative state is very much so a skill and you've got to practice it. And there's lots of tools out there. And you know, here's something else with it, you can't chase it. You're not going to chase that state. It kind of happens to you. So rather than thinking of chasing this goal, think of allowing yourself to go into this perfect state to where that, it ends up just coming to you.

Breathe. Yeah, so it's free. Yeah, free. Now, as far as nutrition is concerned, panic attacks, anxiety, and depression are all closely related. Number one, avoid stimulants. So if you're all stimulants, take it a cup of coffee and go into meditation,

probably be a tougher guy. Yeah, I would say avoid stimulants completely. So that includes anything that contains caffeine. It includes eliminating sugar or reducing sugar. Process foods tend to be very stimulating. And for those of you that disagree with me, it's true if you eat processed foods or sugars. For example, you see a dopamine rush,

you see all this, it's stimulating in the sense of the type of chemicals and hormone reactions that you get from them. So bring those down, increase your fats and your proteins, and eat whole natural foods, lots of vegetables. This will help get your body out of the physical state of panic, anxiety, and depression. And by the way, there is a physical feeling of panic, anxiety, and depression, and there's an emotional and mental feeling of panic, anxiety, and depression, and there's an emotional and mental feeling of panic, anxiety, and depression, and they're very closely connected. I can give someone a drug that will induce a physical feeling of anxiety.

If I gave somebody a beta-2 agonist drug, which is going to make your heart beat fast and just make you sweat and make you feel physically anxious, you will then... Your thoughts will manifest in that direction. You will then start to get that mental, emotional feeling of anxiety as well, because now you're like, why is my heart beating? My hands are cold, you start to connect the two.

So, one of the best ways to interrupt the anxiety and panic attack and depression that you may have that may be from mental and emotional state, maybe going through a very tough time, is to get rid of the physical feeling of it. When you get rid of the physical feeling of it, it makes it easier to deal with because when you have to deal with both,

it's very difficult. So with nutrition, avoid all stimulants. Eat whole natural foods. Don't eat any foods that are too spicy. Anything that's stimulating, you want to avoid. You think that a more bland, again, whole foods, well-cooked vegetables, more fats, more proteins, that'll help bring your body's system of, you know, what are you talking about? What do you mean about fasting?

Well, I mean, here's the thing about fasting. So fasting can go both directions. Right, because it's considered as stressors, but it has some benefits to it. It can be very stimulating for some people. It can actually cause problems. However, if you're anxiety and panic attacks and depression revolver on food, it may actually help because it may actually teach apocryl. Yeah, that kind of stuff.

So I clean that system out. So I'd say fast thing, that's gonna be on an individual basis. But as far as it's over on nutrition, you know, avoid those stimulants, avoid sugar, avoid processed foods, and that'll put your body in a better state towards not gonna feel like it's in that. Well, I was maybe jumping ahead,

but I was thinking in terms of if I was to flip and put a priority on each one of these as far as a practice to kind of apply, like say you're somebody that is dealing with anxiety, depression, and the real issues that you don't wanna be alone in a room by yourself, with all these thoughts and all this negativity just pounding you as you're still, whereas one thing immediately I think to just move

and do that in a therapeutic way, where I'm not adding the movement as a stressor, but it's more of a release of all these thoughts, then to kind of channel me back in to be able to calm down to then get into a meditative state. I don't know if that makes sense. No, that's a great order.

I think I use this, what you're saying, exactly to it. I guess when I was probably in my 20s, I'd laugh at this. So I mean, I'm sure. Oh my God, if we were talking to ourselves in our 20s, I'd laugh at this. So I mean, I'm sure. Oh my God, if we were talking to ourselves in our 20s, we'd be like, what the fuck happened to you? We'll punch you. Which, so I get that, right?

So I know, obviously, we have an audience of all ages, right? So I'm sure the younger guys and girls are kind of like, yeah, okay, whatever, guys. Because I do now, I go on walks all the time. And I actually, all by myself, or with the time and I actually all by myself or with the dogs. I will put my headphones on and either have a book or some music that's really easy to listen to or sometimes nothing and I'll just take off for a walk

and it's amazing how much that settles me down and I actually do weird stuff. So like why I'm walking, I'm like, instead of focusing on breathing in this area, I'm actually paying attention to how my foot touches the ground and how my feet grip the ground when I walk. They're making yourself present. Yeah, just completely present

in something so simple as walking outside. And it's very therapeutic for me. It's very relaxing. And I actually stop thinking about all the other shit that's going on in my day in life. And I'm literally just thinking about the the other shit that's going on in my day in life and I'm literally just thinking about the way my feet are touching the concrete as I'm walking in my gate and it totally settles me down. And that's why too, I think people don't realize that meditation doesn't necessarily have to be this,

you know, sitting Indian style in a dark room in this like namaste position, right? Like you literally can do... I do it in a chair, right? You can do it however you want. You've been a rocking chair. You could be sitting in, sitting on a boat out in the water, kind of floating. That's really, man, I love that too. I'm a lake guy, for sure. So, you know, my best friends and I, we go out, sometimes we go out. I remember we used to do this when we were younger. Didn't realize how therapeutic it was till I got older, but we'd go out on the lake and we wouldn't even talk to each other. The three of us would be on the boat and we would just be laying there

and just absorbing the sun and letting the waves of the boat and just kind of rock back and forth. But when I had flyfish and I was in the middle of this river and just listening to the river and just the way that the water makes, you know, all these specific noises and you just get lost in all this sort of distraction stimulus that that really helps me a lot.

Yeah, and as far as exercise is concerned with this, you know, again, exercise by itself, by the way, when they test it, I had to head against like SSRI drugs for mild to moderate depressions, as effective and in some cases, in some studies has been shown to be more effective in the long term, in combination with an SSRI, I'm sure if you have issues with depression, it's probably an incredible combination. But with exercise, again, go into your exercise and train properly. And this is going to be very different from individual to individual. So if you're already pretty fit, you can go in with a certain type of intensity and improve

your performance, but make sure, keep a mind that, you know, you're training for balance. If you're not fit, it could be something very easy and light. Walking is great, yoga is great. Resistance training can also be very relaxing. Also, I wanna make sure I communicate that. Like, you can go into a gym. Oh, yeah, very much so.

And you can lift weights, you can put your headphones on, get into your space, you don't have to lift like a maniac, but you can lift to become very connected to the movement and your muscle. So you're going slow, you're connecting to what you're doing, you're feeling the muscle work. It's another form of being present, because while I'm doing that, while I'm doing a curl or a squat, and I'm focusing on the movement and I'm creating tension with my feet and I'm feeling the muscles that are working and I'm trying to get more connected to the exercise, I am becoming very, very present.

I am here right now feeling what I'm feeling, and that makes the exercise. I'm glad you went that direction too because I feel like, you know, lately the tone of our podcast has been this fucking hippie crunchy topics here. And I don't, and I think that's because we feel that we're really the extreme, the opposite. We're really the opposite. So this is something that we have to put in practice in place, but there's many ways like that that that can be, you can still be trucking away

at your goals and lifting very consistently and allowing that to be a therapeutic process because I've definitely referred to lifting as my church. That's why I like to do it alone. That's why I like to put my big old beats headphones on and drown out all the other sounds. And it's really just me and the weights. And it's not about so much about crushing it,

although that can turn into a session where I get after it, but it's like south that it's really about connecting to the weights and my movement and paying attention to how my entire bodies are articulating any sort of movement pattern. And now one last piece of this, couple supplements you can try and use if you're suffering from panicked attacks,

anxiety and depression, cocaine, methamphetamines. 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, 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, lead to feelings of anxiety and paranoia and all that kind of stuff. So passion flour, a very nice herb, it's not one you use all the time every single day. You can use it for a decent amount of time, but it's not one you use every single day. Camamil is one that you can use every single day. Camamil tea is very, very mild in Europe. They prescribe it to children even. That's something you could drink every day and that also gives you kind of a nice sense of... My girl uses like a schrum tech thing too. I don't know if that's what... Do you use that? Did you tell me you use that?

Well, there's different kinds of mushrooms, definitely. Yeah, I'll, you know what, since you're listening off things like that, along in those lines, I'll make sure Doug puts in the show notes too, send a link over there. I know she's got something that she's smart. Make sure that's the news, but yeah. Excellent. Now, before we get to the next question, or remind the listeners, mind pumps 30 days of coaching for free. It's still for free.

And it's available mindpumpmedia.com. All right, Doug. Arm Power 12 is asking about static hold training. Oh, that's Justin's. Yeah, in my wheelhouse. What's that? You just in general, what is it? What's a no, what is it?

Amazing talking, just isometric training. And probably. Yeah, okay. That's the whole question though, like just static holds track. And what is it? And why, what's the relevance of it? Okay, I don't know, that's,

I'm just reading into it, but yeah, this is something that wasn't really a big, a big part of my programming for until just, you know, maybe a year or two ago. I just really started to understand further how connected we are based off of our how the brain communicates to recruit muscles. This entire process, I was just blown away when I started to apply just the simplest of techniques like gripping the bar harder or Doing a static hold where I'm just squeezing in that position and now when I go through the actual rep

I just noticed that my body responds and I get strength in that portion of that movement Just by doing a simple thing like that and I get strength in that portion of that movement just by doing a simple thing like that. And I'm like, wow, that was really effective. You know, that was really effective to apply that before I max out or before, you know, to teach. If there's a part of a movement, I feel like, you know, my body, man, it is not producing that. Like I can't kick like that,

or I can't pick my leg up in this position, like, why? I hate using the term like mind muscle connection because it's so, I was avoiding that. I know you were, but I feel like it's the best way to get people to kind of understand like what is happening when you do that is, there is, there's this neurological connection that you are intensifying when you do

the static isometric holds. And it's crazy that, you know, it's an important piece to teaching someone how to train properly because the body doesn't work this way. When you grab a weight and you drop it on your chest or you push it over your head or you throw it on your back and you squat down and get back up, the body is always going to choose the easiest path. It's going to go whatever, whatever it doesn't know muscles, it doesn't exactly, it says get this fucking thing off

my back, get this shit above my head, yes, by any means, mess, I can't speak today with the other door. Yeah. What is that? You know what? I need to get back to the library. Any means necessary.. There you go. You know what? I need to get back to the library. Any means necessary.

By any means necessary. I got your back. Here you go. So, you know, it's something that I think a lot of people overlook when they train. You see someone do a chest press and overhead press and you just mimic it, but not a lot of people really pay attention to how you move.

And you know a lot of it really is that, yeah, you're not really connected to the entire movement, right? So this is another sort of a-ha thing for me when I go to take a more serious tone to specific exercise like the squat, the bench press. Like these things where my entire focus before that was, okay, I got a general idea of what kind of movement I need to produce.

However, I just need to slowly incrementally load at a progressive kind of a loading sequence. That's all I thought about was, well, you know, if I load this much, maybe I'll try to add five on each side, next week, and I'll try to add five on each side next week and I'll just progressively overload this process. However, that's not even a fraction of the intent that I needed within that specific movement.

If I can get my body even more involved and get strong and break it into like all kinds of different levels of angles in my elbow, how much my feet are driving to create even more force to get, like it's just like, if you think about it logically and you start to understand that if my body doesn't have to prioritize stabilizing everything and stabilizing my body while I'm doing this one particular movement. If I can just sort of get that accounted for, now I can really get my chest and get my shoulders and get everything else to respond with a lot of strength. Well, static training or isometric training is hugely lacking in today's training models. Now this isn't always the case.

Isometric training was a very big part of strong man training way back in the early days. This was a big part of their training. Now, if you wanna see some incredible feats of strength, look up some of these circus performers, they did things that will blow your fucking mind. Like one arm bent press with 180 pounds on one hand And these are guys that are 170 pounds and they're leaned are not these massive, you know

Huge bodybuilders or whatever and natural is before crating even You got to understand that there are three types of muscle contractions. You'll learn this in your first Personal training certification and it's true muscles can contract Concentrically, eccentricly, or isometrically. They are three different skills. That's why there's three different contractions. They're not the same. See, I got confused.

I thought they were just explaining, you know, how you do with a muscle and that you lift weights and you kind of hit all of them. And yes, they do bleed into each other, but they are three different types of skills. And I learned this the hard way when I first way back in the day Went and trained in Brazilian Jiu-Jitsu. I had very good concentric

Strength because I lifted weight so I could contract a muscle like fuck I could throw things no problem Well when you're on the ground in Brazilian Jiu-Jitsu there's many positions that are isometric when you're holding someone in a position When you're tying someone up when you're putting weight on them, when you have them in a triangle choke or a regular re-enacid choke or a guillotine or an arm lock or whatever, it's isometric. You are holding it and let me tell you, I got exhausted very quickly because I didn't have that skill.

I never trained in isometric. The great example. On that note, when you talk about carryover and functional and real life, isometric is probably... It's one of, it's easily one of the more frequent. It is. I mean, times you hold shit. Yeah, when you carry, I mean, I was just a roast,

free bag, I was carrying to, you know, 30 pound bags or whatever of dog food. And I wasn't curling it, why I did it, you know, I was holding it, you know, in an isometric position. And, you know, most of the things that we do in our daily activities, there's a lot of things that you're just holding in position isometric position. And most of the things that we do in our daily activities, there's a lot of things that you're just holding in position. You are.

It's a skill and it will contribute to the other skills of concentric and esetric training. The good news about isometric training is this. Here's the plus side of it. It doesn't create much damage. So concentric contractions and esentric contractions create more damage. Okay, so concentric contractions and eccentric contractions create more damage. eccentric contractions create the most damage. Yeah, four times. But isometric

contractions don't create that much damage. So they are fucking amazing tools to add to your routine. So I can add it to my routine. And unless I'm already training on my absolute limit, it's not going to take away from too much of my Recovery ability, but it's going to add more frequency more volume and it's going to add a new skill that's going to bleed over to my Concentric and he's a prime set neuromuscular connection even more. I'm you know, Bruce Lee was a huge huge proponent of isometric training He had incredible feats of strength that were isometric. For example, he could hold a barbell, a 90 pound barbell at arm's length for 40 seconds.

Just straight out. Not straight. He probably couldn't curl it for that many. I don't know anybody can do that with a 45 pound bar. Right. Because he trained isometric, he knew the importance of having that,

that be able to just have that tension, to be able to generate that type of tension. Now, that tension has carryover. Has carryover to all your lifts, has carry able to generate that type of tension. Now, that tension has carryover. Has carryover to all your lifts, has carryover to the way your body feels. I notice when I do asymmetric training, I feel solid, I feel tight. You can modify your isometric training

so that if you have a sticking point, for example, if I have a sticking point at the bottom part of my deadlift, I might just put a bar on the floor with the weight that I can't lift and just isometrically lift it. Just kind of lift it without moving it, but just try and lift it and try and hold it in that position. Or I may just intrinsically create that tension and don't lift anything and just put myself in that position and just create lots of tension. Like these are all methods of training that particular type of strength. Or I can get it a squat, I can get into a bar,

un-rack it, and just stand with it, and just stay tense as well. Well, let's, why don't we go around real quick, then, since we were talking about this. What are some of your guys', or your favorite isometric move that you've incorporated over the years? For me, right away, what comes to mind was an overhead press and holding in that position.

That's a great one. That to me, I've seen so much great carryover. It's helped me a ton. And now I kind of like, we'll incorporate it sometimes too within my workout. So I'll go pretty light, you know, and I'll do an overhead press, and I'll literally just hold and stabilize the weight

for like 10 seconds over my head. Just, and I'm really concentrating on my entire posture, my feet into the ground, how I'm holding the weight, my scapula being retracted, and stabilize. Man, I've seen huge strength gains from that. And like overall, good posture from that, because of having to hold that and stabilize over my head. So for me, that's been a staple isometric hold or move

that I've incorporated on a very regular basis in my pregnancy. That's one of my favorites too, but I'll do it typically with a kettlebell, like one arm kettlebell, and I'll hold it up there and just say super tense, but same overhead principle. Or because this is typically a weakness of mine,

I'll get into a squat and I'll sit at the bottom of the squat and just stay there super tense. And then the last one is just heavy ass carries. Like a couple of heavy dumbbells or kettlebells. Just stand. I don't even have to walk sometimes. I'll just stand and just irradiate my entire body. Just to strengthen both my grip and my tension.

Yeah, one of mine was definitely holding at the bottom of the squat, however, I would press the stick up into the squat cage. And just that alone to get my upper body and more involved in stabilizing, I found. And just I could increase muscular tension, like more so because I had direction with it. And it just, man, did I notice that when I could get into depth

and sit really nice and low in that position. And I felt like I never felt like, you know, when you get too low, like your body kind of, oh, it kind of freaks out because you're not, you're unsure if you're going to be able to get that kind of force on demand that you need to, to then dig back up out of that position. And man, I felt, not only did I I feel comfortable I felt like very confident. I'll do another one to add to that is another common one I use is I will get like a band and I'll wrap it around like a pole or whatever I thought before I'm getting ready to do bench and I'll do a row and then I'll

get in the row and I'll just really squeeze and retract my shoulder blades and just intensify that position really, really hard, you know, holding that for a good 10, 15 seconds plus, and then I'll go into my bench press, and it really helps with me staying in that retracted position before I go. So it's another way that I like to incorporate isometric holds. Yep. Our next question is from BH33RS. You often talk about fasting correctly. What are some examples of fasting gone? Oh, first one that comes to mind right away

is people that go here. You forget to eat and you just die. Well, yeah, that's the wrong way. That's too long of a fast thing. Yeah, you do it wrong. If you die, you went too long. I think the number one thing I see people doing it wrong or mistake is going into it with the intentions of,

I'm trying to do it to lose weight. Like that's their goal. I heard fastings really good and you can help burn fat and they heard these because that's how. That's a great way to turn it into a needing disorder. Yeah, exactly. It's how people market it. It's what I fucking hate about it.

Take something really, really good. And you know, or turn it into anabolic, what's the other one? Anabolic fasting. Like you're using it to build a joke. Get the fuck out of here. It's for health purposes. And that's what you should be looking at health markers.

You're looking at how you feel, how you sleep, your energy levels, headaches, your appetite control. Those are the things that you're supposed to be paying attention to from fasting. So if you're fasting with these intentions of, it's going to build more muscle by doing it or that's the gimmicky shit. That's the shit that they try and mark and sell you. That's why my pump is here. That's it. So with fasting, here's something that I've seen actually a few times now. And this is more true with women than you see with man. Fasting, there are individual

variances in terms of how well your body will be able to fast, especially when you first do it. And I've had some women contact me and tell me that they were, you know, my losing hair. Well irregularity, my period started losing hair. I'm getting like these cold my hands are getting cold And these are all stress responses Mm-hmm and with those people I tell them that they're fasting too frequently or too long Right because what's happening especially for women is your body is thinking about being fertile and if you fast for too long to frequently It thinks that there's no food around and it's going to make you unable to have children. So it's going to cause hormonal changes and that's why some of these women are not having

their periods and so on. So that's one of the biggest ways I see people doing this wrong is they go too hard or too fast or too often and their bodies just aren't good at it yet. Or they look at how one person fast and say, well, that's how I should fast. There's going to be some individual variances. I mean, you could fast simply by skipping a meal. I mean, that's a real easy one, or you could do like a 48 hour fast,

which is a little longer one. Now you've got some new stuff that's coming out, like the fasting, mimicking diet by Dr. Walter Lungo, which is the preliminary results from that are fucking mind-blowing in terms of how it's, you know, improving people's health and how it's, you know, in animal studies, reducing cancer and doing all this crazy stuff. So that's another example of fasting, but really fasting correctly is fasting correctly for your body. If you start to notice negative effects

from it. Well, using it like like like you guys have said for health purposes and like to enhance your health is so important because I mean I I've noticed too like even even some ladies that have mentioned that oh, I don't know if fasting is good for me And I look and look how lean they already are and and and you know noticing that like the the idea and the intent behind it is to get even leaner already, that's a problem for me, but I know that you're pressing boundaries here, you're making it into a stressor as opposed to working with you. Exactly. We do have a fasting guide, a very inexpensive one that kind of breaks these different

ways that we think will work for most people because there's a lot of different ways to fast. We highlight the ones that we kind of approve. But again, it's not for everybody. If you're super-deconditioned and you're eating really, really bad and you're in bad shape, fast things not the first place you should go. You should probably look at your nutrition first and start moving first and use fasting a little bit later on. And again, I want to just echo what these guys have been saying. It is not a weight loss method. People sometimes do lose weight fasting as a side effect, but really the benefits are all have to do with

the health components of it. Go to mindpumpmedia.com and sign up for 30 days of coaching. It's absolutely free. Also, go to YouTube, subscribe. We put up a new video every day. Every single day, you'll get a new exercise video. Try to give you guys as much free shit as we possibly can. It's crazy. It's insane. I don't know how we do it. It's so soft. But we do. It's YouTube, MindPumpTV. Also, find us on Instagram at MindPump Pump Radio. That's where you can ask us questions, and then we might answer them in our Q&A episodes. You can find my personal page at Mind Pump Sal. Adam's page is at Mind Pump Adam,

and Justin is at Mind Pump Justin. 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 Superbumble at MindPumpMedia.com. The RGB Superbumble includes maps on 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

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