Mind Pump: Raw Fitness Truth - 485: Fruit Sugar vs Other Sugar, Protein Fasting, Building Functional Muscle & MORE

Episode Date: April 5, 2017

Kimera-Quah! iTunes Review Winners In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about how an athlete can gain functional muscle mass unlike a bodybuilder, tips to stay on heels throughout entire standard barbell squat, the difference between sugar from fruit and other sugar and how many grams of protein you should aim for when protein "fasting." 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) Guys talk about psychedelics / Good or bad? / Masturbation on the rise? (4:39) Quah Question #1 - How can an athlete gain functional muscle mass unlike a bodybuilder? (23:19) Quah Question #2 - Any tips how to stay on heels the entire duration of barbell squat? (38:05) Quah Question #3 - Is sugar from fruit different from any other sugar? (48:58) Quah Question #4 - How many grams of protein should you aim for protein fasting? (58:21) Related Links/Products Mentioned Article regarding masturbation among US adolescents Sexy athlete bundle (MAPS GREEN/BLACK) MPTv Mind Pump 30 days of coaching 57 Names of Sugar Your brain on sugar (article) Robb Wolf video post on chocolate (Instagram) - Posted April 4th, 2017 Robb Wolf interview with Mind Pump - Ep. 482 Fasting mimicking diet (study) People Mentioned: Robb Wolf (Instagram) @dasrobbwolf

Give it away, give it away, give it away, give it away now. He's still, now he sings on every one. Give it away, give it away, give it away now. I passed the mic. He's just, every single one now, he's saying. Red hot chili peppers. What was the last time we got down to some of that, dude? Oh, they had a new, I'm, I'm, I was like the last year or something, right?

Really? Yeah. I feel like they're the one of the most underrated. Oh, dude, one of the best funk car bands. They are. I think they're underrated. I think they're awesome, but they're, I think they're legendary. I don't know. I mean, they'll be in the hall of fame. Wait till they die. Once they die, one of those bands that did their own label went their own way. Maybe. I think

so. I think that's part of the reason why they are so underrated is they're not, I don't know this again, too. They're like Pearl James. I was looking for Justin to save me on this because I just sometimes I lead out there with you. I I think I'm right about but I'm not sure And I'm hoping that the other two guys know more about this. This is when I was looking to Justin He looked at me like I don't know but I'm gonna go with this. Okay, let's do this I think so I think that the red haunchly peppers are up there with one of those bands It said you know fuck the major label. We're gonna do this on our own and they became still super big But they would have been probably even bigger if they would have I think they're legendary

It's April speaking of legendary. It's April and speaking of legendary We talked about the legendary fucking sale that we're giving away well This legendary. I don't think we've ever given away this much this much stuff So if you enroll in the maps RGB bundle or the maps Super bundle you get three things for free. You get the no BS six pack formula for free the fasting guide for free and the Nutrition Survival Guide for free. You get that all for free for enrolling in either one of those bundles plus 50% off the forum. And that's nine months of fucking training that includes the Maps Prime program, right? If you get the super bundle.

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Click on the Learn More button on each one of the programs if you want to hear details of what each one is. So I know South kind of goes over them on the episodes all the time, but a lot of people don't fully understand what each program is. Like if you want to know more detail of distinctions. You go to the website, you hit learn more on the actual program, with it be black, red, green, prime, whatever you hit it,

and then there's actually a nice video that will pop up in a description of what everything, so if you want to know more detail. Excellent, this is at mindpumpmedia.com, again, to recap, and we're on the RGB bundle or the MAP Superbundle, get the No BS 6 pack formula The fasting guide and the nutrition guide absolutely free again mine pump media dot com

We're also given away some t-shirts here we go 20 reviews What you know why that's kids a uptick that's cuz I called it last time. I have to tell exactly Yeah, no, it's not because I call it guys. It's not becausetick. That's because I called it last time. I have to tell people. Exactly. Yeah. No, it's not because I called it. Come on guys. It's not because I'm magical or something. No, I know. It's because we have brought it up.

We have to literally tell people how to leave a review because Apple can be a cock. It's a little bit of friction there. They can be a cock. So here's how you leave a review. Don't say that little shuttus on it. I love Apple. They're great. Go to the podcast icon, click on it.

Search Mind Pump. Even if you're subscribed, you have to the podcast icon, click on it. Search Mind Pump. Even if you're subscribed, you have to do this long, arduous process. Search Mind Pump. Click on the icon when it comes up. You'll see a little section where you can leave a review. If we like your review, you'll win a free Mind Pump t-shirt. Doug, take it away. Yes, and I always have to remind people we like all the reviews, but we like some more

So these are the six people who are winning this week. We got Andre D Davis C bass fishing Lizette 41 because I see bass Flex on fleek Marty love no, sorry Mandy love 16. Oh, that's a difference and our final winner is going to school to be like Ben G Excellent. Oh, all of you are winners sent Ben Greenfield Absolutely. Yeah, that's how you learned about his show. So thanks Ben for sending them our way So it's in the name the one I just read to mine I tunes at mine pump media.com send your shirt size your shipping address And we'll get that right out to you

If you want to pump your body and expand your mind there's only one place to go Might up might up with your hosts Salda Stefano Adam Schaefer and Justin Andrews Do you think when you meet people who do like lots of not addicts? Let's forget addicts. Those are actual but people who like to really enjoy doing certain drugs and you meet them. Do you think it's the drugs that make them weird? Do you think the fact that they're weird

is it will make them seek out drugs? You know what I'm saying? That's an interesting question and it's kind of hard. I don't know too many. Interesting people gravitate towards it. Well, not just, you know, you know, you know who'd be a good person to talk to about? This is actually brink because he has a,

because he does drugs. No, no, no, no, because he has a close relationship with buddies who he remembers one side and they've had a completion. Yeah, I don't have any, I don't know anybody close to me that I know that like, didn't fuck with any of that stuff. And then all of a sudden they did

and then now they're super hippies. You know why I say that? Because like, there were, like if you do a study on marijuana, for example, or alcohol. You'll find that a disproportionate percentage of people who drink alcohol and smoke marijuana compared to people who don't have higher rates of depression. Now, you can look at that and say, oh, marijuana and alcohol cause depression or you could look at it and say depressed people are self-medicating with substances that make them feel better.

Well, I thought we already kind of figured that out. We know that already. Well, I don't, it might be both. No, I don't think that's the case. I well, I thought we already kind of figured that out. Don't we know that already? Well, I don't I might be both. No, I don't. I don't think that's the case. I think I think anytime the reason why I'm saying this is I'll meet people who do like who love psychedelic substances and we've been meeting a few of those people recently. And they're a little eccentric, you know, I mean, not in a bad way, but it's a little different and makes you wonder like, is is it, does that happen because you dropped how to acid or is it because?

Well, I feel like, I guess this is one of those things that I have an experience and maybe after I do, I can speak more educated on it because I feel like, right now we're going off of our experience of meeting people and talking to them, but I've never done a psychedelic dose, and I feel like I'd have to do a few times before I could go like, okay, I get it now, I get why these guys talk and they act this way.

My thing that I always ask, and I mean, what do we do with Kyle, what do we do with Jamie, like we're Aubrey, like I'm always asking these guys, like, where's your checks and balances, like where do you, which I thought was cool that he talked about, he don't have calendar, but then you remember when we talked to Kyle, like, I don't even know what the pucked out was. So, you know, I think so, so many people, they get so excited when they get introduced to this and this, you know, it's so enlightening and you get this experience and then it's like, you chase that. And then how is that any different than any other experience that were, were she especially when you're talking about it's not the argument is that it's, it's,

you're like supposed to be just like super present, right? You're so present that you're so in tune with this almost other world or out of body experience. But then are you really or is that really disconnecting from yourself now? And are you chasing that disconnect just like somebody who's getting high on something else or drinking alcohol, and which are trying to escape

from the current reality that they're in right now? I, you know, my opinion is I think we have a tendency to categorize things as either good or bad. You know what I'm saying? So it's like, on one hand, you're like, you know, of course, you know, how we were raised, don't, right? It's all bad.

Just say no, don't do any of this stuff, which is really hard to break, you know, that sort of stigma that surrounds a lot of this kind of stuff. And I think that's why it's what we're trying to figure out because like we've met so many smart, really productive, influential people that we're finding have these experiences and they have a different way of looking at

a lot of this kind of stuff. And it's interesting to me, just if they, thinking of it more as a tool as opposed to like, I'm chasing a high, or I'm trying to seek like an altered state of consciousness, just to, you know, just to get like, you know, away from the world.

Well, it's, it's because of three of us, the one thing that we all three have in common is, anytime somebody comes and says to us, it doesn't matter what it is, it could be a supplement, it could be a type of workout, it could be a diet, and it could be a drug. When people come to us and say, oh my God, this is everything,

this is the greatest thing ever, and then they start to really strongly identify with it. So we pull back. We always do. I'm always like, whoa. Yeah, let's dissect the subject. Yeah, and we did that with keto, we did that with supplements,

we did that with workout routines We did that with workout routines Mm-hmm, you know, and that's what I mean I think people like to be like a either all or nothing right type of you know camp And I don't think anything works that way, but I will say this when it comes to to drugs You know if you look at like like methamphetamine right look at math You'd be hard to find an average person that would say, oh yeah, math's got some good. There's some good properties in however, math before breakfast. However, we sell it legally as a prescription drug. I mean, uh, methamphetamines are sold as ADD medication. Uh, you know, pilots will use them to stay awake.

The military will use them. So there's there are some beneficial uses, some potential beneficial uses for even a drug like math right or substances that are like Math then you find out like Hitler was on math Yeah, and you're like he was dude. Well the irony in all that is that people don't Don't even even really realize that like you know if you told me like you know when you're going like you see kids Like like how many college kids are taking out of all to get them through studying for school but you see kids, like how many college kids are taking out of all to get them through studying for school. But if you, that same kid who does that, right, the rich kid who, you know,

mom and dad are taking them down to get the prescription so he can study better and, you know, breeze through school. But then what if the same parent, different parent takes his kid and they can't afford to do all that, but they can get a, you know, bag of crystal meth on the corner and They said okay, son, you know just wait on on test days. You can here's you know he gets his pipe right? I mean right like you know, you know, that just sounds so for your STT's like that sounds crazy, right?

It's so crazy, but how far off is it though really well? They'd have to make a different form of it I don't know if you can do study. I don't know if you can study play yeah, I think it's I mean Think about it. This picture. No, I hear what you're saying right. I totally hear what you're saying now It's we need to ace this you need to get you in the high-veh league school. You're gonna smoke this rocks What or if there was a kid's GPA jump like fucking four points like what's going on? Oh my god, uh, before it's gaming. Let me show you his new tropics tack You know or I'd even see might have a B12 or if you fell off the monkey bars and you broke your arm and your parents go You know, let me come here. Let's tie that off real quick and we'll shoot you up with some heroin real quick

Wow, fix that right up little kids. Yeah, well, it's you know, it nobody nobody it's it's so funny how we We we demonize we categorize we name them drugs. It's like oh these are so bad But then the government puts like a cool little label on it colors it like a blue color and you know gives it a different name And then it's totally okay if your doctor prescribes it. I just got some prosacturias. It's just gonna happen, Lash. I mean, all of it, all of it's a tool, right? All of it can be utilized a tool

and like anything else, it can be abused. I just think like anything, like what we talk about when we talk about diet, when we talk about exercise or, you know, which are things that we, I can say, were experts in, right? We rarely ever tell people, you know, don't ever do this and always do this, right? Like, we'll say, there's foods that are definitely not good for you.

We're not going to lie, but are we going to sit here and say never, never, never eat them? No, because it doesn't work. When you do that, when you do that whole black or white on the wagon, off the wagon, you get, it's not effective. You actually get more, probably higher rates of abuse is what I would think. Don't you think it would make more sense to be,

well, we're just to educate and be more honest about it? Instead of telling, here's a good example. We're starting to moderate anything. telling, here's a good example. It's hard to moderate anything. Well, here's a good example. We've told our kids for a long fucking time now, at least for a few hundred years, that sex is bad. You're gonna go to hell.

Don't masturbate. It's evil. Has that been effective? Have kids not had sex? Has it, does anybody not jerk off? Because they were told it was bad and it was a sin? Where is it? Where is the statistics on jerking off? What are the statistics? Yeah, is it is a sin an increase? Are we increasing that?

Who's gonna fill out that form? No, there's studies for that W. Shagoo. That or Taylor. You should Google that well The is master patient on arise or is it on a decline? I have my theories when I think it's on a rise No, no, no, no, no. But it might be declining. We did a whole new episode on the declining mail, right? Because people are becoming desensitized. Here's a problem with masturbation. Here's the one problem. Yes, you're one problem.

It's a pro. It can get you in trouble in a lot of ways. You can't do it in public. That's about it. No, no, no. It's the equivalent of getting super obese. Before Taylor or Doug gets us out, I wanna know, I wanna know. No, here's what, here's,

Riser decline. No, here's why I'm gonna say there's a problem. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no,, these studies, hey, the Kinsey reports were some of the first studies to actually ask this and they were done in the 1940s. And even those. That's plenty of time. I don't need to know all the beyond before. I don't need to know medieval times. I just want to know in the last,

like is it on the rise in the last 20 years, bro? That's all I do. I do act off during medieval times. It's been in tracks for that for longer than that. I've been a part of, you know, I've been a part of one of those studies, right? So every year. Every year. You've been a part of that study know, I've been a part of one of those studies, right? So every year, every year, every year I get somebody who tracks me down

no matter where I go. Oh yeah, my wife has been on some of those studies. Wait, hold on, this is getting weird. I can't, I just, this is so bad. I don't know the name of the company yet. I've done this so many times. They ask you often or many times, you. Okay, so like when I was a master,

they found me when I was, they found me when I was about fucking 10 or 11. I can't remember. Somewhere around there. And the fucking organization is. So listen. Hey, kid. Have you played with your soul?

Listen, they asked me questions like this. They asked me questions like this. So this is how it works. So I have how many times do you get a wreck? I get paid $100. Right? And they paid you. Yeah, they pay me to take the study.

And I'm a part and it's a... We're gonna sit up a one-way mirror. No, it's not that crazy. But it's always somebody that works for this company that come out. It's not a company. It's like a... What do you call those? Like, they're like these nationals?

What is... Yeah, it's a survey, but it's like a national... It wasn't just a program, but yeah. Marker research. Yeah, I put headphones on. I'm a little laptop. It's all private, but they ask me... national. It's a perfect survey. Marker research. Yeah, I put headphones on, I lay a laptop, it's all private, but they ask me, I mean, they get into like drugs, my sex life,

they want to know all these personal questions, and they pay attention, it comes to me every single year. So like, I remember, they're watching you for a long time. Yeah, they're watching me for a long time. So of course, when they're asking, when I'm like 12 and they're asking me,

have I done these drugs this time? I remember being a kid, and I'm like, God, no, now, wow. I've got no idea. I was like, oh, shit, I've got to ask, yes, to this now. Yeah'm never being a kid, be like, God no, no. Wow, this is the first. I was like, oh shit, I got to ask yes to this now. Good, that's yeah, that's yeah. Were you honest? Now get up.

Have you tried the finger in the butt, miss? Yeah, I am honest, I'm honest. So when they ask you when you're tall. Cause they say it's anonymous, right? So they're not gonna, they're not gonna put my name on it or anything like that, but. They email it to your mom right after. Hey yeah, right.

She's got the printout. Yeah, it turns into blackmail. Like you're gonna pay us now. Okay. Son, what were you doing in the bathroom yesterday? Yeah. Nothing. Mom says during the current national masturbation month, I look, oh, there's a, there is a masturbation month. That's, oh, we missed it. Let me, I don't know. Maybe we didn't. Let me find out here. Oh, good. I looked into how close to truth,

this old joke that 98% of people masturbate while the other 2% are liars. Michael Kassam writing this psychology today says that a fairly large survey conducted by University of Chicago sociologist find that only 38% of women said they'd masturbated it all during that last year. Wow. The figure for a moment, ladies, let's pick it up. The figure for men was 61%. This is bad study, has to be.

The study suggests that there are some misconceptions in the US about this practice. And American culture masturbation is often viewed as a sexual refuge for singles as a way to compensate for a lack of sex and a relationship. In this survey, they turned out not to be the case. In both genders, a sexless relationship suppressed masturbation. Response respondents who masturbated the most were usually involved in a sexual relationship. Having a partner sex

that appears peaks interest in solo sex. Finally, sex involves both physical and emotional closeness in this study. Any disconnect between these two elements, i.e. physical contact, but no emotional closeness or vice versa, was associated with increased masturbation. In fact, for women, one of the best predictors of masturbation was a relationship that lacked emotional intimacy. So, guys, if you guys are not asking how your woman is doing, her feelings and sharing your feelings, chances are,

she is masturbating to somebody else when you're not home. Dang. Just food for thought for all of you guys. This explains why in the US where people seem willing to reveal all manner of intimate details about their lives to almost anyone masturbation is still something that they seem to be a little secretive about perhaps because of the false perception of that those masturbate do so because they think it reflects badly. I take those surveys with the fucking grain of salt dude.

I mean, I'll tell you why. I'll tell you why right now. Please do. There's now, there are now studies where they're studying people's internet searches and internet searches. That's where it gets real. Internet searches, like you're in the heat of the moment, you're searching for what you want to look at.

And they are not matching up with what surveys are saying directly. So that's the thing. When people ask people surveys number one, there's a bias because who are the kind of people that agree to these kinds of surveys? Number one, it's not everybody. Like, it's not everybody that agree.

Sure, sure, it's not going to be super accurate, but do you think it's that far off? Do you think that? I think you take it with the grain of salt. Oh, I think something, I think I know where you're going, right? You're going that, like you someone asked you about like, you know, what type of porno you look at and what things are you, what kinky shit are you into?

Like there's some weird shit out there that I'm sure a lot of people are. I think depending on my sex, depending on my religion, the way I was brought up, a lot of those things are gonna determine how I'm gonna answer a question like that. So I just, none the less, I think we can still speculate

whether it's on the rise or decline, don't you think that you can still speculate that just because there's surveys out there? Of course not. I think because masturbation happens on your own when you're hiding and no one's around. I think people are all like that. So the search results are a little more like, that the motivation happens on your own when you're hiding and no one's around. So the search results are a little more like,

okay, we're peering into people's actual activities versus like what they portray themselves as being. Also, what do you consider masturbation? Do you consider... Plop porn. Do you consider masturbation like till you orgasm? Or is it just manual stimulation of your generals because you like the way it feels. Oh, that doesn't count. I play with my

balls and dick all day long. Wow. You don't all day long. No, I don't play with your balls and dick. Oh, my own. Maybe. Yeah, you know, because we're men, because we're guys kind of a thing. You know, like boys, like you're never leaves. You're always, you're from the early, like as soon as you start to learn how to pee on your own, you touch it, you know what I mean? It's on the outside of your body. I'm still, so we're like, we can't just pee on trees anymore.

Yeah, like that's a problem. That's kind of irritating. You still do what you're talking about. I know, but that's in the confines of my own property. I don't know how we went from here. I don't know how we went from psychedelics to masturbation to some how we got here. They go hand in hand. It always happens. Yeah, I don't know how we went from psychedelics to masturbation. Well, they go hand in hand. It always happens.

Yeah, I don't know how we got there. You've never noticed that. I'd none the less though, I think that all these things are tools, including masturbation. Yeah. And I think that I'm not a fan of demonizing any of that stuff. In fact, I think it's even more funny when I know people that are freak out about this.

Oh, we just made a thousand people squirt. Yeah, psychedelics are drugs and it's like, oh my God, more funny when I know people that are freak out about. We just made a thousand people squirt. Yeah, psychedelics or drugs and it's like, oh my God, that's so bad, but then they don't care about their crazy addiction to carbohydrates. It's like, I can see here and argue with you all day long that it's just as dangerous. They should have different thresholds,

but you can argue that there's more people that are dying from that than are dying from any of those drugs. Of course. Yeah, but everyone just says, oh, of course, and they just mow on over through it. Like it's no big deal because, hey, I can get away with taking more carbohydrates, taking more sugar, taking more of this stuff

without seeing this crazy, I'm gonna die. It's just not, you know why? Because it's like publicly, it's not as like crazy. Like if I'm at the store and I see a bunch of like, really overweight people, I'm not thinking like, oh fuck, I gotta get out of the store. But if I go into a store and like, hell of people are tripping hard on acid,

I'm gonna be like, wow, I need to fuck out of this. Yeah, but you know what? It's just one of those things. Yeah, but here's the thing though. If everything was legal, if everything was legal and everybody could trip balls if they wanted to, like that wouldn't last. Like you wouldn't, like you would have to,

you would require you to have respect for all of these things. Of course it would. And I think we would have this even playing on all things, right? You would start to look at everything all the same and just say that, hey, some of these things are much stronger than others. Some of these things have much greater adverse effects than others. And therefore, I have to learn to respect them.

All of them can be used. All of them can be enjoyed. But then there, you just have to learn the balance of all of them and understand that. Bring the bird. Bring the bird! Sack of Dalek, master baitin' bird. Wheeeee! Shhh! Oh, queen coffee! You go ahead, man. Cymere coffee! Today's coffee is being brought to you by Kine-Marikoffee.

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The excellent transition right there. Yeah, amazing. Like, and eggs. Excellent transition right there. Yeah, amazing. Like right in. How can an athlete gain functional muscle mass unlike a body builder? Ooh. So functional muscle mass. First off, resistance training will build muscle

on your body. Yeah. Regardless of how you do it, there's going to be. You can define it however you want. Yeah, there's going to be muscle muscle a muscle building effect from training with resistance Functional muscle we have to put that in context first of all It a body builder is actually very functional well and for bodybuilding technically all muscles functional right right I mean a body builder is got very functional bodybuilder. He just taught it different things. Exactly.

So like a body builder goes into a gym and does bodybuilding movements. He's extremely functional with what he's trying to do. He's more functional than an athlete is. Like if an athlete who can do crazy sports goes into a gym with a bunch of machines and dumbbells and stuff like that and tries to do a routine like a pro body builder, they're not gonna do as well in the routine as the pro body builder with that body builder routine because the

body builder has got very functional muscles for what he's taught his muscles to do. Right. Now, if you're defining functionality as, you know, big muscles that move in multi-planes, that move for everyday life that are have good pli flexibility, good flexibility, that there's no deviations, there's no, no, no distinction. There's no restrictions. Like you got full range of motion, like, you know, that kind of mentality.

And I think that's obviously what they're kind of looting to. It's just that you had to define that because it is, like, it's still functional muscle, but like, it really just amounts to what you're teaching your body and what you're teaching your muscles to provide the action towards. And if you look at some of the staple bodybuilding movements,

the ones that we advocate quite a bit, overhead presses, barbell squats and deadlifts and rows, pull-ups, dips. You see that a lot in your everyday life. Oh, yeah. It's picking stuff up, carrying them to your car, it's just functional, and that sense of it is more like it's daily applicable things beyond

just lifting weights in a stationary setting. I mean, if you did those movements and you constantly focused on control, improved or increased ranges of motion, tension, you're going to get more functional for most things. In fact, I hate the whole lifting weights, makes you tighter or makes you lose flexibility. That's not true. It's the way you lift weights.

If you lift weights and focus on full ranges of motion and constantly challenging that with good control, most people will get better flexibility and ranges of motion. Most people are gonna get better mobility. I mean, every client I've ever trained, we didn't even do stat like lots of stretching until much later on, and they got better range of motion

because we would constantly challenge it with weights. I actually think this is something that we tend to over complicate. And I know this is actually a very popular question because there's a lot of people and I'm sure Justin for sure or Sal, maybe you, maybe when you're going through Gid too. But most everybody that's into sports and that's a young male or female coming up, you are also wanting to build and shape your body, but then you also love sports. And I think that's where this question stems from. It's like, how do I build this physique that I like the way I look, but then I also am functional and can play my sports that I'd love to play.

And to me, it's a very simple, I mean, we can get here and talk semantics all day long and make it sound really complex, but it's this simple. It's like, they both have their advantages, and they both have their disadvantages to each, right? So, you know, if you're solely focused on aesthetics, and that is the main thing, I just want to build this great looking body. Well, if you build your routine around that, and that's how you train all the time, then it's going to start to hinder sports performance,

because you're not doing a lot of multi-planar movements, you're not doing explosive, you're not doing stop-go, you're not recruiting different types of fibers, really. Like there's these different things that are going on when you're training specifically for sports and when you're training specifically for just building muscle mass. And so when I like talk to a young athlete, I just normally look at them like, well, where's the priority? And that's where we're going to spend most of our time. And we're going to be kind of 80,

20 with it, right? So like, if you're like an athlete and that's priority first, but then you also would like to look good while 80% of our time is going to be around, like sports performance type training, like map screen, like map screen is like, this is our little world, this is the type of movements, this is how we're going to train, because this is your primary post. That doesn't mean that 20% of the time, I'm not going to take you and we're not going to do some heavy dead lifting and do some heavy squatting and build some muscle like, but I want to make sure that I'm still spending a majority of your time in this multi-planar functional full range of motion explosive type training that's going to benefit your sport.

And the other side is true. Let's say you were someone like me who was coming up in the later 20s and going like, okay, I'm not going to be a pro basketball player, but I love to play basketball. And I'm part of a men's league. And so I still want to be functional. I still want to be able to play the game, but I care the way I look more. So then 80% of my time was spent on building the physique that I wanted to look a certain way, but I made sure to spend about 20% of my time incorporating these moves that we're going to make sure that I still stayed pretty functional.

But being an expert in one or the other is going to hinder the other one, no matter how you wrap it up. I think it reminds me to of when I was training for football and the coach specifically told me, he's like, look, you have to gain at least 20 pounds, you know, for this new position to be inside linebacker. And I was like, oh my God, I got to put on a lot of mass. So, you know, being young and impressionable and looking towards other people to give me ideas, like all summer, I trained like a bodybuilder. And all I did was hypertrophy and style training and, you know, didn't go through full range of motion and just

got really good and put on size. I got bigger significantly, but going into play, as far as my movement was concerned and how I was balanced and, man, it was just a striking difference. And it's because of like you said, it wasn't even 80, 20. It was like, 99% hypertrophy, a little bit of movement in corporation, but yeah, you have to really establish what that looks like in your programming. So if my priority was to be more explosive and respond better and be balanced and have better

body awareness, I would have focused way more on the functional style training, but there's somewhere in there we need to figure that out how to twist the knobs that will specifically be optimal. This is what really motivated us to do the sexy athlete bundle, right? Was, okay, how would we, how would this look for us? And, you know, that's a blend of black and green together. So, Maps Black, which is Maps aesthetics and Maps green, which is Maps performance.

And it's a blend of the two. And even though it's a blend, and we set out all the programming, it's really designed for you to have the ability to kind of flip flop those. So you can make your foundational stuff more maps black and then your off days mobility days. So then you're spending three of the days of the week

are building and shaping the body than the other two or staying mobile and active like that full range of motion and multi-plane your movements. Or if you're more athlete, but then you still wanna get a little bit of a steady training then you would flip it on its head and go three days of the week is more maps green and you're focused those are your foundational days because you're getting all that functional training and the other two days are kind of hypertrophy or what it would be called focus sessions so. I think people there's this misconception when it comes to muscle and training in that when you train

muscles for functionality, somehow it's the muscle itself that is different. Here's the truth. There's a smart and a dumb side to training your muscles. The dumb side is the muscle itself. Stronger, more endurance, utilizing energy better, contracting faster, slower. There's that side, which is the dumb side. Then there's a smart, complicated, interconnected side that has to do with your central nervous system, muscle recruitment patterns, how your brain controls muscles to move them in particular ways that's a skill the the if i took the muscle from a highly competitive athlete and the muscle

from a bodybuilder i took a chunk out and i looked at them they're saying uh... i mean and let's say there were both in strength sports so that because bodybuilders obviously train a lot more strength they're gonna look the same the differences the athlete is more skilled uh... so really think of functional muscle as skilled muscle. Not even the muscle just having skill because... That's a great point to bring up the central nervous system because it is.

It's all on like what you're teaching your body and that's your command center. That's it. I mean, look, if I took, if you took a person and you just had them ride a bike all the time and they never, ever walked ever again. Their skill at walking would diminish. Now would that mean that their muscles are smaller, less developed, less fit? No. It's just the skill of walking. Your body will actually lose its sharpness in its skills. If you look at highly, highly skilled sports that require extremely high levels of, you know, appropriate, receptive ability and skill, and don't necessarily require tons and tons

and tons of athletic ability, you'll see that they train a shit ton of skill. If you look at like synchronized swimmers or divers, for example, yes, they're very fit, but the vast majority of the training is practicing over and over again, hammering in these movements to where they develop these neural patterns,

to where they know their position in space, while they're jumping off the diving board, hammering these movements to where they develop these neural patterns, to where they know their position in space, where they're jumping off the diving board, and they know how to spin, they know how to go, head first, create the smallest splash, all these different things. That's what functionality is.

Functionality is skill more than anything. Muscles can get very fit. Functionality has to do with skill, so don't forget that. So that means that if you go in the gym and train for functionality, you're training for certain levels of fitness, you're training so some muscles can communicate,

but don't forget your sport. Like if you're not out in the field practicing what you're doing, like I can get a basketball player and training to be super basketball fit all day long, but if he never plays basketball, he's got no functionality. Right, you'll see a diminishing return once, you know, like the mass sort of impedes on

your movement, right? So like if I'm, if I'm to a point where, you know, maybe I have been like neglecting some of the skill portion of training, but, you know, I've accelerated the amount of mass I've put on my body and the weight distribution. You're gonna have to adjust to that. There's this period where it's important to really reestablish that skill and focus on that for a while. But you can get bigger and still move effectively. You just have to be able to prioritize it.

Let's talk about how we would apply that. Because now of course we created a program for this, but let's pretend you don't own the program. You have no intention of buying it. You're just here to get free shit from us. So this is what I would tell someone is that, okay, I got seven days in the week. You're an athlete and you want to look a certain way. Look at it at seven days.

So out of the seven days, like, and Sal hit it perfect, like, if your priority is to be very good at this sport, you know, ideally, we're, we're mimicking the movements that you would be doing it within your sport almost daily, right? And every day that we decide we're not going to do that, we're going to replace it with chasing this muscle building or aesthetic look that I want. So maybe five days out of the week, if I'm, if I want to be mostly a badass athlete, but I would like to shape a little bit of my body as far as building some mass, right? I would be spending five days of my week doing all,

like say, we'll do basketball since that's my wheelhouse is okay, I'm playing basketball or doing basketball like drills, plyometric type movements or mimicking moves that would be the same that I would be doing on the court, five of the seven days. Two of those days I'm off the court and I'm doing weight lifting,

a weight lifting routine, probably a full body routine where I'm training for hypertrophy or strength on those days. And then based off my goal, would be on how much more weight lifting I would do versus sports. Now, if the sport is important,

but not as important as the way you look in your building muscle, well, then maybe three, four days of the week creeps in the weight lifting and two or three of the days now is only sports. So you just gotta, you have to really decide where your priorities are, but I mean, nothing is gonna make you better at your sport

than playing your sport and mimicking drills that are related to your sport. And I'm not, nothing's gonna build more muscle. And I'm glad you're bringing this up. You said what you just said right now, because I'll have people who'll tell me like, oh yeah, I used to box and then, you know, I decided I wanted to get real strong and powerful.

So I started doing lots of weight lifting. And then I lost my timing and my boxing was off and I realized that weight isn't good for boxing. I'm like, no, that's not what happened. What happened is you started lifting weights, built muscle and stopped boxing a lot. And your body is different, it's bigger, you got more muscle and you just, you can't move as well because you're not used to this new body. You have to train at the same time.

You get used to the same time, that's the point. You have to train at the same time. You do the same time, that's the point. You have to. The central nervous system is crucial to be able to produce the type of movement that you need to produce. So if you're not training it, the quality's gonna go down. I'll tell you what, you take any athlete, if I could magically snap my fingers,

take any athlete and add 10 pounds of muscle and with added strength. Most people would be like, oh, that's better for the sport. No, imagine if right now instantly you gain 10 pounds, now start walking around, moving around. You're gonna feel a little off. Right.

Your timing's gonna be off, your movement's gonna be off, you're not used to your new body. You're gonna recalibrate. Exactly. So, skill is when it comes to functionality, skill is like the primo most important thing. Yeah.

Lucas Hunt 10, any tips to stay on heels throughout the entire duration of a standard barbell squat. Oh, this will be good because we are about to shoot a series coming up soon here on the YouTube channel. So if you guys are not subscribed to the YouTube channel, it's mind pump TV on YouTube. We were about to hit 10,000 subscribers if we're not there already. And every single day we drop a new video

A lot of times we do these series right now. We're running a series with Stephanie on gut health and posture and some things like that. I think so I went with her So this will be a series I wanted to do anyway. So let's talk about What's probably going on with somebody whose heels are coming up off the ground? Yeah, the app for the average person when I would take a client on and I do an assessment and I would notice that their heels would come up off the floor. The most common reasons that I would see this is, would be two. Two of the common reasons would be that they were able to sit back and their squat so

their hips weren't firing. So when they would squat, rather than sitting back, their knees would come forward. They get lots of knee flexion, which would then require lots of ankle mobility, which after a certain point, your ankle's only gonna, you know, dorsiflex so much, and your heels are gonna come up off the floor.

So when I would have them stick their butt back and learn how to sit back and activate the hips, many times I still, I wouldn't see their ankles come up off the floor. The second reason, less common, but still quite common was because they didn't have good ankle mobility. And a lot of it was because they'd tightness in their soleus or their gastroxor calves. And you see this more commonly in women who wear high heels. High heels, call, what you're literally doing when you're wearing high heels

is you are shortening your calf muscles all day long and you're learning. And you're learning reflection all day long. All day and you're learning to walk everything is into your focus. Yeah and you're walking on the balls of your feet, your calves are constantly shortening throughout the entire day. Then when you go take your shoes off,

now you go to lengthen the gas rock. And your hamstrings and ass look great in them. Yeah, that's true. Just saying. That's why they're so popular, right? But now that you go to flatten your feet out, those things are tight and you'll hear women complain of plantar fasciitis,

or you'll notice that when they walk, their feet will turn out quite a bit, so they get that external rotation at the hip because they have tight, you know, tie hips. A lot of people will say, oh, that's a dancer, dancers walk like, no, that's not good to walk like that with your feet pointed out. So in those two situations, I'd get the hips to fire better and I would lengthen the calves. Yeah, I'd definitely say that angle mobility, for me, I think the most common for sure ankle mobility, which having tight calves tight solius is going to limit that, right?

So that's the obvious one is to stretch the calves out, but then really to do, and we did a whole series also in the YouTube channel of, you know, ankle mobility. And I know we did at least three or four videos on that where I did some drills, combat stretch, we used a wall and some other things. And I just shot some more with Jordan recently too. So there's some good ankle, ankle mobility stuff on there. So I think that's a must. The other time I see it too is sometimes people have an excessive forward lean in their squat, which can be caused from the type hip flexors and then their body kind of falls over. And then when their weight falls over and the barbell comes over, when they're squatting,

a lot of time their weight will shift forward onto the balls of their feet and then their heels will tend to come off the ground. Now a crutch for that is like using squat shoes. I mean, that's what squat shoes help you with, right? It elevates the heel a little bit and then it allows you to sink into the squat, which, you know, I'm back and forth on my feeling on the squat shoes. I think that it's like anything else, it's a tool.

And if somebody has a really hard time keeping their heels flat on the ground, it's a tool. And if somebody has a really hard time keeping their heels flat on the ground, it's a nice place to start knowing that the goal is to get rid of them and be on flat, be flat. Because I think we tell people to be flat and then to go into that position and then they continue wanting to squat and then could end up hurting themselves

or they just can't seem to stay back on their heels because they're just not there yet. So this is when you see people using the squash use. This is why it's helping them, but it's just keep that in mind if it's a tool that you're going to use that ultimately you need to address the ankles and make sure that you have enough travel. Yeah, all this tightness, and obviously that's like kind of the first part of like a squat assessment is, you know, assessing all these types of things where muscles may be getting too loud of a signal.

And definitely, the calves are way active. And they're taking the short and they're taking up a lot of the attention. Also, with the quads being dominant, individual like this with the heels raising. These are all things that you're going to have to assess on a day-to-day basis what you're doing and what kind of patterns you're establishing constantly. Maybe it's with heels, maybe it's just the way that you walk, maybe it's the way that you squat down and you pick things up or you go to sit on the toilet, all these kinds of things, if you can start hacking your way through all these things and start teaching

your body how to be more utilized, your heels being flat while you go to sit back and activate your post to your chain. Really learning how to activate your post to your chain and get it more involved. One thing that I tend to do too, if my calves are very tight, I like to do a downward facing dog and walk my hands back. I'm just focused on trying to smash my heel down in that position and then hold a nice static stretch there, kind of back off, hold a nice static stretch there. Sometimes I'll walk into it doing like an inchworm or something like that where that's my focus is, you know, like if I notice that that's an issue in my squat, I'm going to address

it like that. Yeah. When for me, first off, you should be able to sit in a squat, bottomed out, feet flat, comfortable. So that's a goal, not everybody can do it, but you should be able to do that. That's a natural human movement. Most people can't, so work towards that. But in terms of, when we're talking about the heels coming up,

probably what's more common with people who train regularly. It probably isn't necessarily tight calves or that the hips aren't firing if they've been training for a long time. And this is something I learned rather recently. It's poor foot connection because I could squat before with squat shoes. I would do okay with them. Then when I took them off, I'd notice how they had issues and I thought it was my ankles, I thought it was my hips.

It was neither of those. It was my feet. I wasn't connected to the floor, my feet. It was like they were just disconnected and my body started and my ankles and up. And so because my feet were disconnected, the way my ankles would flex and everything would, all the way up the chain, it would cause

these deviations in my form. So now that I'm more connected with my feet, I squat barefoot and I can get down pretty low and my heels stay flat and hips fire, but it took me a while to really get to learn how to like, a ground really well with my feet. So walking around the house barefoot and really like, you know, feeling

your way through each strike on the ground and getting more connected. And even while I squat, like, I used to, when I used to squat, I didn't even think about my feet. I just squat it. Like, I thought about my hips, I thought about my back, my core. We get really disconnected from the feet. I didn't think about my toes, I didn't think about the muscles of the bottom on my feet. Now when I squat, as I'm going down,

especially as I get lower, I literally ground and activate my feet in my toes and I spread them and I make sure my ankle's in good position, but it all starts with my feet and it changes everything. And my opinion on things like squat shoes and belts has changed so fucking dramatically. Like, yeah, my view now is, unless you compete in events that allow those types of things, like if you're a power lifter, you should train with a belt.

You gotta learn how to use it. If you can wear Squat shoes and they allow those and you're good with them, that's fine. If you're not a few, the average person who just wants to build muscle and get fit, number one, it takes time to be able to do these things without these apparatuses. So give yourself some time, but your goal should be to train with nothing and to feel most comfortable with nothing because that's just how you walk

or that's how you are throughout the day. And it's gonna make you the most healthy. It's what's gonna give you the most control and stability of your body without having to have anything help you out. Whereas in the past, my opinion was a little like, oh, you know, where about if you lift your little heavy and squatting with squat shoes is okay. And now that I've gone away from those, it's taken me a long time. I can see how, like, why?

Why would I train those patterns in my body? Right. Because you're always dependent on it. Exactly. Like, I'm not competing in anything. There's no reason for me to learn to get my body to move with these things. So just take them off and I never, I never use those things anymore. Something else that we kind of missed is that we, I'm sure we all use, I know I use this

with clients that have this issue is box squads and goblet squads. So goblet squads and box squads are a great way to help people get connected, sit up with the chest up, sit back on those heels. So that's also a tool. So what I would start doing with someone is dealing with all the mobility stuff. So I'd be addressing all the ankle mobility, getting connected to the feet like Salah saying, and then I would replace my barbell back squats with some goblet squats and box squats until I start getting everything firing properly, and then once I can get myself into that position comfortably, I have better mobility, then I would go back to progressing the weight on my barbell squats. This is some of this stuff too, just you guys know,

if you're not already signed up for the 30 days of free coaching, like we have 30 days of free coaching where we get into mobility and strength training, I think that's in the second or the third week, but that's absolutely free to everybody. So if you have not, as soon as you get on the website, pop up comes up, you just put your name and email in, and then every day you get tripped in email, that's related to the first week is related to nutrition,

then we get in resistance training, we get in a mobility stuff, so all these things get addressed and we go deeper into each topic. So you know, if sign up for the 30 days of free coaching, if you guys haven't done that already, healthy, happy and free is sugar from fruit different from other sugar. Sure. This is a great question. So on a chemical level, what are they? is sugar from fruit different from other sugar? Sure. This is a great question. So on a chemical level,

what is the number, what is it, how many total different types of sugar? What is it, 80 something? Oh, I don't know. 84, like, so I think I read that somewhere in the grocery store, there's like over 84 different types of sugars. Really?

Yeah. I didn't know that. Yeah, it's a fucking ridiculous, it's a number higher than I even, I had any clue. Yeah, I didn't know that. See, I'm familiar with the common, you know. Yeah, the big ones, right?

That we, that we, that was at four or five, right? So, but there's, they now, there's so many, you know, spin-offs from the corn syrup and all the different, are you Googling right now? Yeah, I'm looking up all the different kinds of ways that they can label sugar and put sugar in the market. And, you know, this, I'll tell you what, I'll tell you what. So, I thought it was 80 something, that was like high. I don't know. I'll tell you what I'll tell you what I thought it was 80 something Those are guys. I don't know. I'll tell you why this is a maybe common the common was like fructose galactose glucose sucrose

But I tell you why I like this question It's a great question because it's kind of a trick question like if I took the sugar from a fruit if I extracted The fructose from a fruit, and I compared it to sugar that's in a cookie, or a fructose that we made in a lab, or something like that, and I compared them the same. It's the same chemical structure.

The difference is, it's fair to stuff. Yeah, what is the vehicle that it's coming in? Okay, what is it coming in? Like if I take sugar and extract it from fruit, high fructose corn syrup, add it to your soda, that's very different than eating an apple or a banana. Something that has a fiber or something else attached to some kind of nutrient attached to it.

There's a lot, I mean, incredible benefits to eating fruit. There's fiber, there's their high nutrients. I will say this though, fruit isn't the same as it used to be. We've changed fruit quite a bit. A banana today looks very different than a banana 200 years ago. 200 years ago bananas were full of seeds. There was very little meat. It was much lower in sugar.

We've bred them to be like these super delicious, you know, kind of sugar bombs, if you will, same thing with apples and, you know, all the common fruits, right? We've basically bred the hell out of them to make them sweeter with less fiber and less... We've needed more pesticides to make this possible. Yeah, because of course, if we like the fruit because it's sweeter, so to the bugs.

Yeah, so to the bugs. But that being said, can you overeat fruit? Yeah, but it's not nearly as likely as you eating overeating sugar from processed foods. That seems to be much more common. Rarely do I have a client who's like, oh, you know, yesterday for lunch, I ate, you know, 10 fruits, you know, it's, you know, I eat five apples and two bananas.

It's pretty rare that people will do that in a day. But I've had many clients come to me and be like, I had 10 cookies, you know, at lunch. So, when I tell people to avoid sugar, I rarely, rarely ever tell them to avoid fruit. Unless there's a specific reason, let's say they're eating keto or, there's a specific reason that we're avoiding sugar.

But if it's just, you know, I'm trying to modify someone's nutrition to make them healthier, I tell people to avoid added sugar and process and refine sugar. I don't tell them to avoid fruit for the most part. Was this the same person that referenced me talking about the grams of sugar in the past that I talked about on the show?

I think so. I have some general rules that I do when I'm coaching with people. And mind you, everybody is different. The numbers that I'm saying right now are completely arbitrary because everyone's unique, weight, size, sex, movement, all that should matter. But over the years and years and years

of coaching thousands of people and diving into people's diets and seeing habits, I've found that I have kind of this general rule that I teach people. And the first one is it's really easy to get over 25 grams of sugar in your diet. Like real quick, banana has like 32 grams, okay? So what I tell a client is this,

like aside from fruit, I don't want you to get any more than 25 grams of sugar. So not including fruit, you know, 25 grams, under 25 grams of sugar from anything else, which believe it or not, that's really easy to get. People don't realize so much shit this process has added sugar that you wouldn't realize, like bread or ketchup or random things that you don't consider

sweets have all this added sugar. Yes, so I tell them to stay under 25 grams aside from fruits. Now, if we are like fruit lovers, I have lots of fruit lovers that I've trained. I say, okay, our goal is to get a majority of your fruit intake is going to come from berries, blueberries, blackberries, raspberry, strawberries. Your berries are your biggest bang for your buck. The highest in antioxidants, the highest in fiber, the lowest in sugar, you're getting that taste that most people are chasing when they want that sweet taste.

You're getting tons of benefits from it with the antioxidants with the fiber, and then you're keeping the calories and the sugar pretty minimal considering. Now, does that mean you can't have an apple or does that mean that those aren't good for you? No, banana's great for you, No bananas great for you apples great for you But I teach my clients to cycle those other fruits in is like for enjoyment if you're out the pool and you love watermelon

By all means enjoy yourself have some fucking watermelon that day or you're out at in your in the bananas convenient that day for you to peel it open Eat it by all means eat that But I had a client that every day has two apples and two bananas. I'd be like well Let's change the fruit choices. Let's get things that are more beneficial, lower calorie, more ion oxidants, and I'd say more berry. So that's how I teach clients is, listen, under 25 grams on all other sugars. If it's fruit, enjoy your fruit, but be mindful of the fruit that you're choosing. If you're always choosing bananas, apples, pineapples, grapes, the ones that are higher in sugar with less benefits, melons, try and see how awful, right?

Very little benefits. So yeah, your canelopes, your watermelon, your most melons are very, very little benefit to them in comparison to berries and things like that. So your berries are your biggest bang for your buck. I tell them to shoot for that. A majority of the fruits are consuming. And then enjoy your apple and banana and grapes occasionally as you consume. But there's no reason to stress over. Yeah, sugar is a very interesting subject

because I mean, through brain imaging, we can see how especially refined forms of sugar cause very, very rapid and large rises in dopamine in the brain. We see in obese individuals, when they, especially those that have insulin issues, or insulin sensitivity issues, we see that their brain actually produces,

actually has down-regulated dopamine receptors for meeting sugar, which is, these are like hallmarks of addiction, like this will happen with drugs. So, you get lots of dopamine, your brain wants more of it, it starts to down-regulate receptors. So now it perceives the same amount of dopamine is less, so now it craves even more dopamine, and sugar is just an easy way when it comes to food to get that big dopamine rush. Now to be fair, all very palatable foods

cause a dopamine release. However, your body's natural breaks, right? The things that will naturally tell you to stop eating, feeling full, or you know, kind of, you know, when you eat too much of something, even if it tastes good, you'll get to the point where you'll kind of be like, oh, I'm sick of it. That happens less with sugar than it does with other things.

Like foods that are high in fat are also quite palatable, but you don't see people like binging on, you know, butter or, I mean, butter's delicious, but you know, I don't see people, it's not quite as common a binge on butter or I mean butter's delicious, but I don't see people, it's not quite as common a binge on butter like you would on something that's with lots of sugar. Your body doesn't put the brakes on as quickly when it comes to binge again.

That's why we talk about sugar. You know who just did it really? If you don't follow, hold on, let me, I'm gonna look it up right now because this is perfect for what we're talking about right now and I know this goes up right away Rob Wolf just did a cool post on this like Exactly what you're talking about right now. Did you see his post? No, it's his latest post right now. So Rob

Rob Wolf, which is Instagram name is is it DOS? It's DOS? DOS? DOS? Darsso, Dars or Doss Robwolf, that's what it is. So D-A-S-R-O-B-B-W-O-L-F. So that's all one word is Robwolf. Check him out. In his last video, he just posted and he's comparing the different chocolate bars and there's like a 90% dark chocolate and then two other bars and then Cadbury Akes.

And he's actually explaining exactly how your palate will handle each one of these and the amount that your body will allow you basically to consume. And it goes right hand in hand with what you discuss here right now. So it's a good example of that and a good write-up, so make sure you're following it. Yeah, just again, pay attention. I mean, if I were, when I tell people, like if I had one thing to tell people that would make a decent impact on their health and their fitness and their body fat storage and all that stuff. And I only had to pick one.

Obviously, there's lots of factors, but if I just had to pick one thing, I'd tell people, avoid, just avoid sugar. And that tends to make a pretty big difference. If I had to pick, again, if I had to pick one thing, that's the one thing I would pick. Stuff burns. How many grams of protein should you aim for

when you're protein fasting? Uh, which is, is farting. Is that an oxymoron? Is that an oxymoron? How many, how many grams of protein do you need for protein fasting? Is that what you call an oxymoron? Is that an oxymoron? I think an oxymoron is when you have like big, yeah, yes, it's fast. Technically fasting, you're saying. Protein fasting, yeah, yeah. Minimizing would be a bit more. It's like little big league, right? Exactly, jumbo shrimp.

So, you know, let's talk about this, about what protein fasting is and why this is becoming a thing and what become a larger thing. It's funny, because we touched upon this with Rob. We touched about, we on Rob Will's interview, but we talked about this ourselves a while ago. I believe I brought this up. Oh, a lot. Probably a year and a half ago. Yeah, you talked about this way, way long ago and called out that this would be the trend that this will be the thing because we treat protein

like it's the magic macro nutrient and that, you know, cut carbs sometimes, cut fat sometimes, overeating carbs can be bad, overeating fat can be bad, but protein. I remember that protein. Yeah, proteins always consistent, always eat a high amount, don't worry about it, it's the greatest thing ever, you cannot. And if you got a supplement with amino acids.

Yeah, exactly, like, oh, if you're gonna fast, make sure you get amino acids, because you have to have those amino acids for the proteins. Protein fasting is coming from studies that show that low protein, low carbohydrate diets. There's something called the fasting mimicking diet, which does low protein, low carbohydrate, is showing many or the same benefits as fasting. So it's the protein and carbohydrates that fuel some of these functions

in the body that you want to kind of stop for a second that make the body get rid of like when you don't take those things in your body will kill older cells. It'll go through a process of a poptosis. Then you when you refeed the body you build up these new cells and you get like this regeneration. It's very good for you. It's good for the body. Well, this happens when you protein fast as well. There's also studies to show that if you eat high protein all the time, you can actually desensitize your body to protein to where it's not utilizing it as efficiently as it could be.

And here's something you wanna take note of. You want your body to be pretty efficient with food. I know we talk about speeding up your metabolism and being able to eat more and more food and burn more calories and be lean, which is great in the sense of modern times because we're surrounded by food and it's great to have a fast metabolism

so you don't gain weight. But on the flip side, you don't necessarily want to be able to shit ton of food and because you're burning so many calories, because more food isn't always better. You know what I'm saying? There's still a process of digesting it, there's still an inflammatory process,

there's eventually this detriment, even if you're burning it to eating more and more food, you want to keep your body sensitive to carbohydrates fats and protein fast. When I protein fast, which it's exactly what it sounds like, it's a protein fast, and for me, I don't really, I don't go on full-blown protein fast. Basically what I do is, and it's kind of like Sal's vegan days, I just decide that this day I'm going to go mostly all vegetables and greens, and I really don't give a shit

about protein. I'm not looking at a gram or target. I know that I'm gonna be grossly under what my, you know, RDA is for protein, but I don't care because I don't eat that with 99% of the time, I'm always getting enough protein or over protein. So the whole idea or concept of protein fasting is to limit yourself or take some away.

So for me, I'm going to avoid it. And I'm going to, and really what I do is I just avoid it from meats. Like I'm staying away from the meats and things like that. And I'm gonna get it probably in some of my eggs that morning and some nuts and seeds and my salad that I end up having later on the day. And that probably ends up being somewhere between 30 and 50 grams of protein for a day,

which for me is extremely low because I'm eating closer to like 200 grams So I'm not really technically fully fasting from protein. I'm still getting in other places But the idea is that like you know, I'm oversaturating myself with protein all the time that I'm gonna take a day or two You know every other week that I'm going to completely not even worry about it and go So I think getting caught up in how many grams of protein that you should consume on that, well, if you're doing protein fasting and your idea is to take it away from the body, the lower you go, the better. Like, I mean, the less you

decide, and one day of absolutely no protein is not going to kill you. It's essential, but it doesn't mean that you have to have it every single day, and in fact, it would probably do well for you to have a day that's extremely low. I highly recommend if you are the typical person that lifts weights and is trying to build muscle and look more fit, you probably eat a lot of protein. Now, if you're not eating excessive, ridiculous amounts of protein, that's fine.

There's nothing wrong with eating around a 1 gram of protein per pound of body weight most of the time. But you need to realize that that's a high protein. That's more than you need to function to for your body to function. You're eating the upper limit of protein because you're trying to build more muscle. Nothing wrong with that. However, you in particular, I'm talking to you, the person who eats high protein diet, probably will benefit from the most from having this conversation. I think if we can speak to anybody right now,

it's my peers. Yeah, they'll benefit the most from this. The men's physique, the bodybuilding, the bikini girls, you know who's gonna benefit the most from hearing this, are you guys. If you have been on this regimen and your coach or whoever's been fucking telling you, you're 1.5 to 2 grams of protein for God knows how

long. Guess what? Flip it on its head and avoid protein like the plague for a day or two and then go back and see how much better. You have to just keep voicing the performance benefits to it for it to really sink into that type of person and their mentality because I mean It only makes logical sense that if you want to be More sensitive to that macronutrient, you know, you have to go through phases where you know You're not like constantly saturated with it. It just makes sense. Otherwise, what do you do? like I mean, let's use coffee as an example of that where you get to a certain level where I need like

three cups a day and what's left? Like to do four? You were like, come on, let's calm down. You can use even another macro nutrient, use carbohydrates. Pay attention to somebody who eats 400 grams of carbs every single day. Take it away from...

Yeah, I wouldn't take any different. Take it away from them for a while and then reintroduce it and everybody, Bill, that's listening to this right now, that's carb-cycled, knows what the fuck that feels like. Why does it feel so awesome on Refeed Day? Because it's not because there's something special about the three or four hundred grams you had on Refeed Day.

It's that you took it away for fucking two or three days. And as great as that feels, that's what you'll feel when you do a little bit of protein cycling. I mean, it's absolutely true. A novel concept. Look, if you have an engine and you're pumping out 300 horsepower and you discover that within this engine, there's all these leaks where all this energy, this combustion is coming out and it's not being compressed properly, you can pump more gas into that or you can

shut those leaks off and make it more efficient and much more powerful. Well, what happens when you consume tons of protein consistently seven days, seven days a week, 365 days a year, which I guarantee you a lot of the people listening right now do that. I guarantee you a lot of people listening right now never have a day where the protein goes below a certain number. They are inefficient at utilizing it. So your body is, you know, not wasting the protein

you're eating, but it's not really utilizing it as if the mind is. No, it's not optimizing it for muscle building. Throw in a day, like let's protein you're eating, but it's not really utilizing it as if the mind is not optimizing it for muscle building Throw in a day like let's say you're a guy and you're eating 200 grams of protein every single day, okay? Throw in a day where you have a hundred grams of protein and throw in a day where you have 50 grams of protein Just throw them in there randomly not only are you not going to lose muscle? But what you may actually notice are improved gains. Here's what you for sure will notice. Better digestion, better health, more room for other healthy foods.

Like the good thing less blow less blow like less inflammation. You may notice improvements in your skin and your energy will be as horrific. You know what's funny is that for some reason people accept like the putrid horrible fart smell as like oh, it's this Oh, it's part of my gains process. It's just no that's actually a sign that you may you may be a little off With your nutrition like I may unhealthy. I may gains just as good now and my fart's Not nearly as bad as it used to be when I was consuming tons of protein So if you're one of those people eating all that protein I tell you what one of the, so if you're one of those people eating all that protein,

I tell you what, one of the best things you could do, and of course, this doesn't mean you eat shitty, by the way. This doesn't mean you're low protein day that you go and eat a bunch of crap. It's still eat healthy, but just don't worry about your protein, and you'll find your focus will go more towards probably vegetables, which is a good thing.

Throw it in there every once in a while. You won't lose gains at promise year, you'll be absolutely fine, and you may notice some incredible benefits. And you'll save money, protein's expensive. So try that out. Hey, check this out, go to mindpumpmedia.com, Adam talked about the 30 days of coaching earlier

in this episode, it's still available, and it's still for free. Also, go to Instagram, you can look at our page, Mind Pump Radio. It's awesome. You can find my personal page at Mind Pump Sound, Addems at Mind Pump Atom, and Justins at Mind Pump Justin. Thank you for listening to Mind Pump.

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