Mind Pump: Raw Fitness Truth - 521: Taming Sugar Cravings, Detrimental Effects of Squats & Deadlifts, Ideal Lean Body Mass & MORE

Episode Date: June 3, 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 imbalances with people working out with squats and deadlifts and high school coaches using those lifts, opening a gym fresh out of college, what constitutes a decent amount of lean body mass for your size and do sugar detoxes really tame sugar cravings. 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)

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this upcoming episode of Mind Pump, we talk about, well, first off, Justin sings a beautiful song. Oh my god, just wait. Sounds just like Michael Jackson. I wish. To lie.

In my opinion, we talk about our go-to dance moves. Adam's got some great insight on that. Total secret. And I try to talk the guys into going into a nudist colony. Which he always does. And then we get into fitness. We talk about high school coaches and how they train dead lifts and squats and some of the pitfalls of training young athletes.

We talk about opening a gym fresh out of college. You're not going to want to miss that advice if you're a potential entrepreneur. Yeah, don't do it. We also talk about the decent amount of lean body mass you should have for your size. And then at the end we talk about sugar detoxes. Also, we're going to be getting a lot of new listeners coming up now. We've been on a few podcasts so a lot of you may be first-time mind-pump listeners and we talked about this amongst ourselves and what we wanted to do is put together a starter pack or a starter pack. I'm super excited for this. When you break down the total on this,

this is like over $300 value worth of stuff. And if we all agreed that if we were to pick like, okay, what programs? What are the essentials? Yeah, the essentials that everybody should at the bare minimum have. What would we do? And here's the thing, like we examine like why we do

what we do and really why we do what we do is we want to deliver excellent information and give people the tools that they can have to train themselves efficiently and effectively so they can get all the results that they want, but also do it in a way where they don't develop muscle imbalances where they've got great movement

and they're not wasting time in the gym. They have more time on their hands to do the things that they love to do. So really just pouring all of our expertise into expert programming and what we did is we said, look, we got all these new listeners, what would we give people to get started? Like if someone wants to get started

with expert exercise programming, someone wants to come in and get more fit, get stronger, build more muscle, burn more body fat, what would we give them? And it wasn't a single program because we know new people are gonna probably need a correctional component. And program because we know new people are going to probably need a correctional component. And balance is out there.

Yeah, they're going to need a foundational component. They're going to need some help with nutrition. And they're going to need guidance along the way. So here's what we did. We've included maps prime, which has a self-assessment tool. Maps and a ballac, which is our foundational workout program. We've included the nutrition and fasting guides, so it's gonna help you with nutrition.

And then, because you're gonna need guidance along the way, especially if you're brand new, we're giving you forum access for free. And our forum is made up of over 2000 fitness professionals, trainers, competitors, and other like-minded individuals, where you can ask them questions, you can post videos if you're squat and you're deadlift, and where they can help you out, they can help coach you along the

way. All of this, if you purchased it separately about $348, this month, we're going to do it for $147. More than half off. Yeah. So it's all for all you new people. That's ridiculous. It's the starter pack or starter bundle, not quite sure we're going to name it yet, but it's going to be one of those things.

You can find this at mind pump media.com I am here with you Though you're far away I don't know the rest of the song that was it was it was about to inspire me Who was that? I know that Michael Jack Michael did strong with you. That was, it was about to inspire me with that. Who was that? Who was that? Michael Jackson. Michael did. It's wrong with you.

That was very Michael. I feel like she's just. What are you talking about? Yeah, I think you need to get higher and grab your crotch. Ha, ha, ha, ha, ha. Yeah. If you would have done that, I would have got it right away. Okay.

Did he come up? Did he just, did his spirit just go inside you there? Yeah, a little bit. When you did the, had a little bit of that. Yeah. Don't, is, isn't there roles? Isn't there roles for you guys? Like there's certain people that you're never supposed to try.

Dude, you know what? Michael's one of them, right? Well, he was trying to challenge me to come in a different song. And so what I was doing was what I made the mistake when I went one time, I went to go do karaoke and I tried to sing a Michael Jackson song. And it was like so bad. Like it was the worst thing. He sang bad.

Oh, horribly. Well, one of the most talented, talented humans is to ever walk the face here. It's like, that's not one I want. Yeah, you don't do him. Yeah, and he dances, you know what I mean? And like, he's entertaining his hell and he's got that. Yeah. You know, I just don't have it.

It just explodes out of you though a little bit. Sometimes. I feel like a big fan. I'm a huge fan, am I really? He came here, yeah. Did you ever, I never watched him line. Did you like him? One of those ones that I wish that I wouldn't saw.

And there was several times. I'm an epic where I was like, oh, you know what? He's coming nearby. I should go get this and then I'm like, ah, you'll be around. I never, I never was never a huge fan. I liked Michael Jackson. No, no, I could sense the creepiness.iness sometimes I think a little less of you now. No, it's the create

It's I could sense that he's a creepy guy. Oh, man. Oh, I'll say you can't wait a minute hold on a second No, how could you not sense the creepiness the guys fucking weird hit a monkey named bubbles? Yeah That's all he made his own play. You're like captain team Z over here. And the tabloid. I liked his music real life. I liked his music when it was like Motown funk a little bit. You know I'm talking about. Yeah. When it was like we need to jack up his nose. I have way better. I like everything he's done because I feel like him and his sister both have evolved their music with time. That's what has made them so timeless and awesome is that they're one of those bands,

Aerosmith did a good job at doing this also. Like there's some bands and some people that are so talented that even though they have a sound to the way they sing or whatever or their band, they, if they've been around for 20, 30 years. Sure, tries really hard to sound like him. Sure, not even close. No He dances like him now. I'll give him that he does

He does it is awesome. Yeah, I think what's his name? What's the other guy Bruno Mars is very talented? He is I wish like he sung more songs like Michael Yeah, he did that one with the uptown funk or whatever that was so good. It was just great It's a only song I like of his yeah, he's not even his. It's like it's the band little place behind him. Bruno Mars is a little guy. He's a little guy. Like how tall? Like real little.

Really? Yeah, like let's fill a peanut, right? Yeah. Or Hawaiian. I don't know. Yeah, he's got the Hawaiian. Wasn't he a Michael Jackson impersonator back in the day? Was he?

When he was a little kid. I can see it. Yeah. I mean, I might be making that up. Yeah. You could be all talking about our ass. He's talented. He was talented. He was a decent, he was a decent show. I was an impressed. It wasn't. Oh, you saw him. Yeah, no, I've seen him at least one. I might have seen him twice. You guys have seen a lot of concerts. I've seen very few. You want to know the concerts you say, or what? So I've never gone to a concert. Actually, one. I

went to one concert voluntarily. the rest of them were all I was forced to drug to yeah, so as a kid as a kid my first concert ever my parents drug me to Yani no they did Dude you guys remember yani. Wow don't oh Come on there was no vocals. It was all synthesizers. Oh wow and he was this Greek dude with like you probably heard it in an elevator Curly like curly kind of greasy looking hair and you get all fucking into it man. He put it really play the the keyboard. It's talented but get crazy like come on and so check this out. So we went to the concert. I was like so as bad as like Michael Bolton. Dude I was like your follow-ups

concert. So so you know how you ever seen your parents dance? How embarrassing that is? Oh my god. Yeah. So I'm 12 me and my cousin went because our parents pulled us. And this guy's playing the synthesizers like crazy. And like my uncle and my aunt, my mom and my dad, they're like, God damn it, so good. Oh my god. And they all start dancing. Like dancing. Yeah. They're throwing their hands all weird.

And I'm just like, I'm gonna, I'm totally gonna. Awkward white people. Just, yeah. I'm gonna kill myself. What was the move before the fist pump? What would you do when that happens? Like, music overwhelms you with emotion. It's a lot of shoulders. It's like this is like,

uh huh. Is that what it sounds like? Kind of lean back. Well, that's a good question. You know what I mean? That's a good question. What's your go to like, like you're really driven to,

there's Johnny right there, look at the picture. He's handsome. He's handsome actually. He's got incredible little stash. Incredible stash. If I had hair, I'd grow it like that. Yeah, for sure. If my ham's too bad, you don't.

Maybe too much actually. So imagine, so what's this, you're real quick. What is your go to, like you're just, and I'm not talking about your dance move, we're like, oh, I gotta dance, my wife's making me dance, what are you doing? Like the music literally, like, I gotta fucking dance right now, like, what's your move? I just shift, man.

What do you mean? I shift left or right. You could actually, you've got moves, though, I've seen you dance. But the problem is, like, it turns into, like, I pretend to be, like, Michael Jackson, and then it gets really bad. Really? Yeah, because, like, we're on different rhythms. Me and my wife always, she does a lot of bouncy stuff.

I'm just more of a shifty left to right, kind of a move. So sometimes it syncs up and it's like, yeah, that song was awesome. And the next one, we're just like, fucking hitting each other. She just doesn't work. What about, what's your move?

Well, I like your move, like the music's hitting on me. I like to think that I can feel the music, but you know, if I got to, and I'm not sure, all of us fell as you jumped. You jumped? She doesn't matter, right? You just, you just jumped to the music, brother. That's okay.

Big ass, big ass atom jumping. It's just fucking floor shakes. Just jump around. You know what I'm saying? If it were case scenario, if I can't quite get the beat right I can't feel my groove Which I like to think I can do that for with most music then all us fell just start jumping see for me One of the reasons why I like like techno or electronic music is because you can just nobody you don't have to dance Because you can't miss a beat

That's techno I don't know what you would do a gato Do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do I feel like that's a no-merion. That's like a silent film music that you just do. That's like the villain coming out from, you know, the woods like, da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da Shadowbox, that's a good go to go. Low as well as do the shadowbox. And then when I was younger and I fell as dancing with a girl, I was just like, I'm just gonna grind, because I'm gonna get some out of this. Yeah. My dancing is horrible, but I'm gonna get close. Yeah, that's the go to music slows down, right? Music slows down and you just start thrusting your hips.

Oh, no, I grind for everything. Fast music slows me. I grind my way to the end. I could just, you know, have an accident. I grinded way to the end. I could just, you know, angry grudge. I haven't accident. Oh, I grinded too much. Sorry, I'm done. I really, I really dislike dancing.

I'm just not. I'm not a big fan of it. Hey, you, your girl last weekend went to the place that... Refuge. Refuge. How she liked it. She loved it. Did she?

Yeah, she thought it was really awesome. Sounds like a nightclub. It's a, she goes to nightclubs by herself and she finds people to bring home for it. No, it's a spa that Adam went to. You know, I'm talking about. Oh yeah, the one that was in the hot club. I'm gonna take, I'm gonna go to this by the way. Well, because it's co-ed and it's not like

your normal Fufu spa, I was impressed, man. Is it cool? Yeah, not like your normal fufu spa. I was impressed, man. Is it cool? I'm not a fufu spa guy. As much as I do the toes and I like all that stuff. Yeah, that's kind of, that's interesting. So you say that. Yeah, it's, no, it's a very cool vibe.

I would literally, I would go with the three of us. Just three guys. Yeah, I would go, I would just, I would just, Let spa everybody. I know it sounds off. Sorry, I'm down. It's why, I mean, can we get like a group massage? Well, the massage going too far now the massage part of it is depart that was kind of like meh

What the what's awesome is the steam room the sauna the hot and cold plunges like all the pools because they have all these separate pools for Like you want freezing cold or do you want like kind of cold? Do you want just like lukewarm and then you have like hot and then super hot and then you have the saunas and the steam rooms. So, so I think we should do diars and like I think we should do that and you know what else I just I just learned about the other day. Did you guys know that there's a like a I don't know if it's a nudist colony but it's like a it's in the Santa Cruz Mountains.

I can't remember the name of it. Doug knows, you just shake your head. I've heard of it. Oh, he's heard of it. I've heard of it. What's the name? Does anybody know the name? I'll look it up.

Okay. Justin, you should know what all the new to beaches are. Well, it's like, I guess it's like, which by the way are never, they're not, what you hope for. Have you ever been to a new or topless place that's actually like, wow, this is awesome. See you in a bunch of meat.

I'm not going to check people out. I'm going to be free. Oh my God. I'm gonna be free. What a fucking hippie answer right there. Not me. I'm going to check out all the tits that are running. Are you really?

Yeah, absolutely. No one's gonna let you in their nudist colony now. You just let everybody know. Well, this is just between us right now. I'm not telling anybody else. I'm not gonna tell any owners. That's what my, like a, no, I want, I think we should go to a nudist colony

or a nudist beach or something like that because it's good to shed your clothes and be free sometimes. Wow, such a hit. You know what I'm saying? Oh, there it is. Can we hold hands? Lupin, Las Gatos.

Lupin, I'm fucking down. Dude, that'd be so fun. I feel like no, no. None of these naked people work out. Yeah, I feel the same way. It's like flat asses and- No, we care. There it of these like naked people work out. Yeah, I feel the same way. It's like flat asses. No, we got care of it. I'm so free, you know, like yeah, why?

Yeah, it work out. If I want to be just naked, like that, I just go get naked in my own backyard. If I just want to be free and naked. Yeah, it's not the same when you're not around a bunch of people. That's the freeing part. How do you get the free thinkers to lift?

What do you mean? I feel like there needs to be a program for these hippies. There might be some fit people, you don't know. You have no, well according to that picture, it doesn't look like that. Look at that, that's, there might be one. Come on, that's just one, okay. There's a few, there's a few booties.

There's one in there. Yeah, see. Five reasons. That's like a Bachelorette party. They just happen to get there one time out of the party. Yeah, right. That's like the advertised, of course. They're like, to get there one time out of the yeah, right? That's like the advertised. You're right. Of course. They're like, this is the first time we've had four

gay ladies stand right here. We're going to sell this really hard. Is that guy doing a nude plank on those other two dudes? That's a little more accurate right there. Yeah. That one is the accuracy. This seems like this does seem like a place you would go to though.

I feel like they'd be a lot more here. That's a lot of good looking place. Every time I've been to a nudist beach there's a lot of hair. Yet no, I've seen, yeah, I've seen a lot of them. So here's so wow, what are they doing? They're balancing someone naked. So here's the thing. See the hiking. You know, it doesn't look good though. It's like this is this this is the part that doesn't look good when you're naked, but then you have shoes and socks on. So they go hiking and they have hiking boots. Birkenstocks. And then they're naked and that doesn't look right. Well, I think we're

gonna be naked. Well, and it also defeats this whole purpose of being like free and grounded, you know, he's gonna get you to throw your high tech boots on. And your wanker is hanging out, but then you got your high tech boots on. You know what I would do? Like how hippie and grounded are you really? You know what we should do?

We should go to the, the Slupin' Lodge. We should go there and just wear a t-shirt. Yeah. Just be in just the bottom half of it. Yeah, just be in just the bottom half. Yeah, just be naked for the bottom. I told you guys that I already have a shirt that's just long enough. I want to have socks and shoes. I walk around my house like this all the time. No pants, no underwear.

Just t-shirt? Just t-shirt. Is it long enough to cover things a little bit? My junk is hanging out. Is it really? You got long shirts these days. Yeah, well those, I don't wear those ones. So I wear my mid-dress. So it looks like a long dress. It looks like Adam's in a night dress. So you see long shirts these days. Yeah, well, those, I don't wear those ones. Yeah. So I wear my mid-dress.

So it looks like I'm, yeah. It looks like Adam's in a night. So you see happy trail and business. That's what she gets. A business. Yeah. A business. She get, so I'm a happy trail to my business, honey.

Yeah. She, my girl likes it, man. Well, I don't know. She digs, she digs. She likes you would just, with a shirt on and nothing. We're into weird stuff. That's, that's, that's weird. It is different. I like it when she just wears socks around the house. So what I'm sure it's on a machine. We're wearing a weird stuff. That's weird. That's weird. It is different.

I like it when you just wear socks around the house. So what I'm thinking is, if the fans want us to go to that, they should let us know and we should do it if they want us to go. You think that's gonna put the pressure on you guys a little bit? What does that say? Doug about incomes, 20 to 30K, 13 under 10. Oh, they're just showing demographics.

It looks like the most people, the majority of the people like each of the nakeds are between the ages of 36 to 55. So, there you go. Not too many 66 to 80 year old Adam. Well, not in your wheelhouse. Yeah, sorry. Totally in your wheelhouse. Easy dude, soccer moms are my wheelhouse.

That's 40 to 50, dude. Oh, I thought it was a, well, see the age. A little light on the 18s free sounds About that the ages move up though as you get older though Adam So what was considered older for you back? No, that's the difference between you and I like mine Mine is still say normal. I'm getting closer to my soccer mom age and so we have more to talk about so when you're in your 16 you're gonna manage the younger ones that you're getting you're getting well. Yeah, technically, so I will be into You're gonna manage the younger ones, though? You're getting, well, yeah, technically.

So I will be into, you like the ones with some light. I'm just gonna stay in that, I'm just gonna stay in that wheelhouse as a matter of how old I get. Where you, on the other hand, are creating a major gap. Would you say your wheelhouse?

No, my girlfriend's not that much in her name. Soon, soon your wheelhouse, is that your daughter? Or is that, somebody you're into? That's not happening. That's not happening. That's not happening. But I think we should go to Lupin. I'm down. I just want to see Justin naked.

I know you do. That's why it's so awkward. Can we please help some of these fitness people out? Yeah, absolutely. Let's get me naked. Some in the bird. We call the Eagle and Blame. We call it Black. Today, Quimericcaw!

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Alright, our first question is from Adrian Morales, Jr. Y'all been talking about imbalances with people working out with squats and deadlifts. What do y'all think about high school coaches using those lifts when it comes to strength training with those exercises done wrong have long term detrimental effects. So to answer the last part of the question, I don't think about that. Yeah, so. Well, you can't answer this. You didn't play sports.

So you just said this one out. What are you talking about? He said my dead lips and squats. Yeah, it sports in high school though, coach, that was that's teaching this. So, so you can't it's extra so you can't you definitely give you the first one to answer. It's just it's just an army of answers. you definitely can be the first one answer the song It's just an army of answers Then you can put you have to wait to get the wrong the right answer Yeah, that's so I I had a terrible coach

So I I think that's what matters more than anything else So I do know that there there's some private schools and there's some high schools in our area now That have some legitimate high school coaches that are teaching good technique and good movements. And if that's the case, I think it's an excellent place to start at a young age working on the mechanics, you know, lightweight working on the mechanics and just doing the repetitions.

Now that being said, I did not have that. I had a coach, a basketball coach that was telling us to lift, he was telling us to do calf raises all day long for basketball because they increased our vertical. You know, and wear strength shoes. It's like the strength shoes. Yeah, so I'm wearing strength shoes

and I'm doing calf raises all day, wondering why my vertical isn't going up because I don't know how to squat. So, you know, to me, it really depends on who you get, right? I think it, and then knowing that, like if your coach is sitting there and he is really breaking down the mechanics and paying a close attention to the detail to your form and technique.

Which, I mean, the concern there is like, that is not like the majority, right? So this is something that is an issue that, you know, is worth talking about because when you're going through high school and you're going through high school and you're going through these sports programs, a lot of these coaches will take programs from colleges that will take like, take you through like a program that they'll find online, I guess, these days and kind of run you through it. But everybody just kind of doing squats and

groups and no real, nobody there to kind of articulate all those different points to look out for and to show you proper form and how to accomplish, it's a really skilled move. So if they don't treat it as such, there's a lot of long-term damage that can occur. Especially at that age, right? At that age, you're really developing that connection in that pathway and you don't want to start. It's kind of like that, what they'll tell you,

if you start golfing, right? Someone who's like a professional golfer will always suggest to somebody who's wanting to get into golf, like take lessons from, like, go get a pro, spend the money to have someone. And I think that's the point really to drive home is to make sure that you educate yourself and to make sure that you know these lifts

or you go seek out like a personal trainer or you go get some information yourself to, make sure that when you're going through these mechanics and going through these lifts that require a lot of skill. You're very versed in this. Then hopefully you have a good coach that will reiterate these points. It's crucial that you get the education for yourself to improve upon. The short answer for the end of this question was, would those exercises done wrong, have

long-termterm detrimental effects? Yes, of course. Any exercise done consistently in a wrong fashion is going to create poor recruitment patterns and cause problems later on. But here's something interesting to think about. High school coaches have done strength training with these young athletes and have gotten away with it because they're dealing with young athletes and younger kids can get away with things and can improve in spite of the fact that they're being trained wrong. Now that being said, here's something that kind of ponder over,

kids today present muscle imbalances and recruitment patterns that are a lot worse than kids of yesterday because kids just aren't just less active. I see forward head and rounded shoulders and bad posture, your pelvic tilt and anterior pelvic tilt and all these deviations now in kids and you never saw that those kind of deviated forward head in particular. I've trained some young kids relatively recently

and they'll come in, you're talking about a 15 year old kid and they are just, they've got forward head like, you would fall down. I'm sitting there, I'm sitting there, I'm sitting those fucking video games for 10 hours at a time. They're just not active like they used to, they're not playing like they, like kids used to.

So then they go play sports or they're gonna go lift weights and the coach is trying to have them do certain things. And you know, luckily there's a little self selection because kids who play high school sports probably played sports growing up, but a larger percentage of them today are maybe doing it for the first time and they're doing squats and deadlifts. And they've just got all these poor recruitment patterns because they haven't been active like they were before. So the other coaches need to be more educated. And I have, I mean, for the vast majority of high school coaches

I've run into are not very good at training the basic moments. Well, the problem I see too, and if you, I'm just, and I'm sure you remember this, especially with football, is you get this competitive nature amongst the kids too, where it turns like, you know, and I remember in my high school, it's the numbers you can produce. Yes, it was the kids too, where it turns like, you know, and I remember in my high school, it's the numbers you can produce. Yes, it was the 500 club, right?

You know, who could bench squat and deadlift X amount to be over 500 pounds? And so the kids become so motivated on how much weight they can lift versus how well they can lift the weight. Right. And at that age, it is so more crucial that they focus on the technique of the movement and the lift than it is how much weight.

Just like going back to the golf reference that, you know, if you're just learning how to golf, you should not be like focusing on, oh, you're trying to break drive records. You know, I'm saying, I'm trying to hit the ball 300 something yards, like, no, you're just trying to make good contact with the ball and work on your swing. That will come later down the road, just like your mechanics in a compound lift, like a deadlift or a squat over at press bench press. All these really technical movements, it should be about how well can I perfect this movement and how well can I control this way, especially at that age, because you're really laying

the foundation on how you're going to do this movement over the next 10, 20, 30 years. Or these compound lifts are so crucial because it's the baseline of strength that you're going to pull from. And it translates very well in a lot of these explosive type movements and getting that kind of ground force that you need to generate. So I understand why coaches tend to add in these compound lifts and then also even sometimes power lifts to get these kid athletes to respond and get that kind of power and force that they can generate on command. But it just really, you just have

to, like Adam was saying, you have to be conscious of not overloading your body just to produce numbers and be competitive with that, which is really hard for kids to grab onto that concept. Well, here's what you're just throwing into the competitive nature. And what kids understand is, oh, I'm going to lift more, so I'm going to be more effective at football. Right. The reality is control is what's going to make you more effective, not necessarily just,

you know, how much weight you can lift. And it's an example. Here's an example. It's like you got this, you know, 17 year old kid who can lift a lot of weights, got a lot of strength. And then he goes and wrestles his, you know, 45 year old dad, who's not as strong, but his dad kicks his ass because his dad has been in his body for longer and has better control.

You know, there's a joke, right? What do they call old man strength? Oh man strength, yeah. You can have all the power in the world, but if the tires aren't connecting to the pavement, you're not gonna go anywhere. So your strength in the gym is gonna be less translatable to the field if you don't have good control.

Somebody who can do a good controlled 200 pound squat is gonna have more effective ability on the field than some kid who does a sloppy at a control knees moving around 250 pound squat. Even that 50 pound difference isn't gonna make up for his lack of control. And I'm not just talking about injury. Of course you're also reducing injury with that,

but besides that, you're reducing your effectiveness. This is why we all agree and God, I wish. I wish I knew what I know now, training as an athlete as a kid back in the days, because it's crazy as it sounds, and I would have never desired doing this as a kid. I would have put myself in gymnastics. If I could go back, I would have started in gymnastics,

learn body awareness and control that first and then move myself into powerlifting and then Olympic lifting, because I think if I would have laid a foundation like that, who knows where I'd be? I'll tell you what, if you're a high school coach or a high school student, one of the best investments you can make, honestly, is to follow excellent programming maps prime and math performance. If I was a high school coach right now, I would get those two programs and I would just use them on all the students so they could follow the right kind of programming, exercising and priming, would make a huge difference in their performance. And then add in, like, with the skills training, like, so as you're building and you're changing, your body and the recruitment patterns,

now making sure that you're also incorporating these skills. So we'd so now you can see how as your body changes, I can still kind of keep in tune with my skill, make sure that I'm keeping that in the point. That's a good point, because if you gain, you know, 10 pounds of muscle and you're much stronger, but you haven't been practicing your skill, you actually become more, you lose coordination. I went through this. You know, I went through this is a lot of times like as you change positions or your coach kind of shifts you around and wants

to to bulk you up or add weight. It becomes essential to make sure that your body moves the way that you desire it to move while you're focused on adding mass at the same time. Next question is from Christopher Jones, IRL. If you were fresh out of college with no money, how would you go about opening your own gym? I wouldn't open a gym, I'm sure. You want to buy a house. You got no money. So people who love to work out love the iron, love the gym.

I was one of those. I was a young kid, you know, 14. And ever since I was 14, like my dream was to own a gym, but it wasn't because I wanted to be a millionaire. It was because I loved the gym. And that's the attitude. If you think you're gonna open a gym and it's gonna make you super successful monetarily, the odds are pretty small.

It's gyms typically don't make much money and there's very few exceptions to that. So that's number one. Do you guys see how popular that is right now? I don't know how much I know you guys are in it. I follow more of these guys, right? That are these fitness, Instagram celebrities, and this is kind of the transition they all do. They all build their social media for us to all

that and put it into a gym. And then they leverage it and then they get themself a gym, which I think is so crazy to me, because it's the opposite of what I would do. I would actually build that to work my way away from doing a brick and mortar business because we know Well, how challenging that is to make a lot of revenue like you said that matters a lot right if all you care about is saying Hey, I have a space, you know like you know

It is it's neat to come into our facility and be able to train whenever we want to and do whatever we want to in fact I train naked in here the other day when nobody was here. Because I could do that. Yeah, we have cameras. Which bar did I do that? Yeah, I did that. Did you use the bench? I always sit in Sal's chair whenever I do that, just to get pissed off. I was like, why is it smelling my chair?

So I mean, those things, that's cool, but. It's easy in here. The overhead of a facility like this is ridiculous, and to produce the amount of money to pay that off is crazy, and then to try and grow it to make six figures or more, you know, there's a lot of hustle and grind. And then you just run out of hours in a day, and I don't care if you're charging top dollar, you'll see if you do the math,

how many clients per hour you have to train? When I owned my facility, it was a small wellness slash personal training studio. It would have been a lot easier to be a trainer renting space in there than to be the owner, to make money. Way more freedom, could have made way more money, I hadn't had to worry about much stuff.

So again, if you're in it for money and you want, you know, there's certain lifestyle you wanna have and it requires a certain amount of money, going into a gym or buying a gym, probably not the best idea. Now, if you wanna own a jam because you love jam, you'd love to live there, and you want to be in there because you do work a lot of hours with a jam bottom line.

It's like owning a restaurant, you're there all the time. You have to be there. Then go for it. Now, the way you go about it, first of all, if you don't have any money, I don't suggest you open any business. You need a little bit of money to do so. If you're going to leverage something to get

money to start a business, might want to choose another business that has a higher chance of succeeding because if you go in there with a bunch of debt, which you probably already have because you're at a college, so you've got debt from college. Now you're going to get more debt because you have no money because you want to open a college. So you've got debt from college. Now you're gonna get more debt because you have no money because you wanna open a gym. You're in for about five years of not making money. Let's talk about the experience because I've had a friend that,

I kind of helped go through the process of getting certified and really wanted to become a trainer. And then his first inclination was, well, I'm gonna open this gym. I have this great concept in my head that would be awesome. And I'm like, you haven't even really trained people yet. Like you haven't, like got all that time under your belt. You don't know the timing of like, you know,

when a client shows up, how to run them through the program. Like what the retention is there? Like how to market myself properly. Like, like, you know, what kind of forms do I need? The insurance, like all these things can be accomplished as a personal trainer, as an independent personal trainer, if you need to go that route, even. There's levels to this. So to say that, like, right, and I'm judging just based off of, like, maybe they do have

this experience already, but as far as if they don't, and they're just based off of like maybe, maybe they do have this experience already, but as far as if they don't, and they're just coming out of college, and they haven't put that kind of time in already as a personal trainer, I would definitely caution and say, hey, on my opinion, you should go, immerse yourself into the gym setting,

learn the business, go through the process, be the small man on the totem pole, work your way to the very top, then the next step, do replicate that on your own as an individual, learn how to find clients, where do you get clients, how do you drum up the business of that, and then if you're just amazing at that, now we can talk about this.

That's a great point because that's incredible advice. That's a great point. And this is the exact advice that I gave to so many of my trainers that work for me And I don't know how many of them that I just kind of shook my head and I was always supportive of anybody Whoever worked for me and wanted to see the best for all of them But inside I knew that they would go off and they would fail because They were working for one of the largest fitness companies in the world. They had all the resources at the disposal. They had over 2,000 people walking in their gym every single day because the company was spending $25 million a year, something ridiculous like that to advertise. So to build

your business in a facility like that is like a wet dream. It's the easiest thing in the world for a fitness trainer. So if you can't prove to yourself to be in the top top 10% tile of that group of trainers working in that facility, you're you're fooling yourself to think that you're going to go off and start your own business because it's a hundred times harder than that. So I think Justin's advice is brilliant is go somewhere where you have a secure hour wage that they're going to pay you and they have clients that they can feed you right away. Use the leverage from that company.

Even though you're not making top dollar, you're not being able to charge $150 an hour, whatever it is you want to charge a trainer and you prove to yourself That you can work your way up to being the top trainer that facility you can build that type of reputation Now you've kind of proven to yourself that you are that good you could take some of those people and then start your business outside of that now This is one way and this is what I would tell I've told trainers for 10 plus years of my career now where we're at now And if you just came out of college, you don't feel like working for a gym with that I would tell I've told trainers for 10 plus years of my career. Now where we're at now and if you just came out of college you don't feel like working for a gym with that. I would actually I'm I'm so fascinated with the social media world and the ability to connect to people virtually and what we can do.

What I did with my you I could have used this to do just what you're doing right now, the business that we currently built. So when I turned on my Instagram, it was for the purpose of building a fitness business around it. I had no intention to connect to people and date girls off of it. It was, I'm starting this thing to build a business because I had met other people that have built a social media following

and have made six figures plus from an Instagram or a Facebook. So that motivated me to do this. Now, you could do this as a trainer where you and I'll tell you, I used my fat to fit journey. So I documented my fat to fit journey. I would be posting pictures of my transformation, the progress of that on Instagram. And I would share with people what I was doing and all the knowledge that I had that I had obtained over the 15 years of my career I would share that and a lot of that was counter to the current culture that's around fitness right now on how to get in shape. So I knew that I would be a polarizing for a lot of people in the fitness industry so I gained some attention from that

and when you watch somebody who was at 20% body fat and you saw me drop all the way down to 2% and get on stage and compete, I knew I would gain a lot of traction from there. Naturally, people were asking me tons of questions and wanted information. So this is where I transitioned into my virtual coaching business. So from there, I built a website and then I paid somebody to do it all automated. So literally, I would just get an email sent over to me where there's a questionnaire that people filled out. And I started off, I believe I started with like, I wanna say 175 or $200 a month.

And I eventually worked all the way up to where I was charging $500 a month for somebody to do coaching with me virtually. And that would be a great way to build capital and build a clientele that would then allow you to leverage over into a brick and mortar. That's really where you want to go. I tell you what, if you do the math, if you really figure this out, right, because when back when I opened a gym, social media was non-existent, do the math, right, if it costs, let's say

it costs you on average, I don't know, $70,000 to $150,000 to open up a gym, which is probably going to be the average, right? Wouldn't you guys agree about $750,000? $150,000? Yeah, a small one. A small one. Yeah, a small one. Imagine if you took half of that $30,000 and spent the same amount of time and energy and

that much money on building a social media business, how much more payoff you would get. You wouldn't have an overhead. You wouldn't have rent. You wouldn't have an overhead. Totally. You wouldn't have rent. You wouldn't have to worry about all these trainers working for you. You probably would make a nice dent into the market. You don't need to be like the number one Instagram anything. You just need somewhat of a following and you'd make more money and have more freedom to do so.

And the second thing is just kind of along the lines with these guys are saying is running a gym, nothing will teach you how to run a gym like working in a gym for years. There's no school that you could do. There's no business school. There's nothing you could do that's gonna prepare you for that. So if you come out of college and you're like, I love gyms, I wanna just open a gym,

you're totally going in blind. You have no idea what's going on and what goes into it. So definitely 100% will increase your odds dramatically of success if you work in a gym and succeed in a gym before you go open your first gym. I cannot caution you enough that this model in my opinion is a dying model. The brick and mortar 3, 3000 to 15,000 square feet, either private training that you have trained or a membership-based gym is a dying model. Where technology is going, where group classes, CrossFit, Orange Theory mentality, where you

have this very, very small 2 to 3,000 square foot location. People pay a membership. There's that is that is the model currently that's very successful. So just know you're going to be competing against that directly. But even further along than that, which is why we've moved completely over into the social and virtual world. Everything else is this way. Fitness is just taking a while to get there because fitness is such a personal business. Well, you open up a 10,000 square foot gym, which is small and you want to charge memberships

and you're competing with 30,000 something, thousand square foot 24 footnises and LA fitnesses and goals all within five miles, who are bigger, have more equipment and charge less than you. Yeah. They all charge less than you. And open longer hours. Open longer, I mean more amenities.

I mean, it's gonna be very difficult. And yes, there's definitely gonna be people who want a smaller feel and a better atmosphere, but not enough. Yeah, not enough to make, you know, the kind of money you want. And people will not drive more than five miles from their home to a gym, typically.

Not only have all of us done this already personally, but we also still have friends that are in the field and continue this hustle and grind. And it's a hustle, man. Oh, I did it for 12 years, man. Yeah, it's not. It's, I think that this is part of the issue I have with all the bullshit on social media is they over-glamorize

all this shit. They make it sound like it's just this. Oh, it's so awesome. I have my facility. It's so great. It's my place. And it's like, okay, yeah, but your overhead is, you know, six to 10,000 dollars a month.

You've got to be workin' 10 to 12 hours every single day, six days a week, just to be able to break even. And it's not really scalable if you're somebody who has big goals financially too. How do you scale that when it's you that's running the place? Very difficult. I ran into that myself.

I just don't, and I also, I mean, I know we just totally, we just fucking here just kidding. I know you went to college for four years and this was your idea, but we just fucked that all off for you. I don't, I don't wanna be that guy for you, but you know, you need to be thinking,

you know, if you're gonna be really successful and what you're doing, you need to be thinking three to five steps ahead of where everybody else is currently at. And just because you see, you know, who just, Bradley is this, Bradley Martin, the lost breed, who else did I just see recently?

These are all Instagram famous kids or whatever that that have now transitioned their huge following into opening a gym. And I sit there and I just kind of shake my head because I'm like, man, that's like why? Yeah, why? That's a lot of money. It's self-serving.

It's a little return. Yeah, it's just self-serving. I think it's a lot like any other business. I mean, you need to know the ins and outs. And you need to do the time and do diligence to really investigate the process and everything that goes into that. So that's just why we caution.

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for that discount. Next up is Devon Shreddersen. How do you know if you have a decent amount of lean body mass for your size? You know what I like about this question? Is that it highlights some of the issues that people have with exercise. So number one, there's definitely an essential,

and I'll tell you, there's definitely an essential amount of muscle and strength that you need. So if you can move with good mobility control and you can do what you wanna do and you're not hurting yourself and you're not exhausted all the time, you have the amount of muscle that you need. Now, when people ask this question,

how do you know if you have a decent amount of lean body mass? Well, who are you comparing yourself to? I mean, do you like the amount of muscle you have than you're good? Then there's your decent amount. If you want more, then build more. I mean, one of the big issues we run into with fitness

is we compare ourselves to other people, and we ask questions like, is this a good strength that I'm at? Or am I lean enough, or am I muscular enough? And you end up comparing yourself to the freaks of the world who build lots of muscle and burn body fat or maybe Photoshop every picture. And this is a path of unhappiness.

It's a path of insecurities. And it will drive you to train yourself and eat in a way that is not beneficial to your mental, emotional, and physical health. So, when you find yourself asking questions like this, you need to ask yourself, like, what am I looking to do? Who am I comparing myself to? Because there's only one you.

And you're the only one you should ask this to. That's it. Well, I also think that maybe the question's not worded, ideally, I think a strength for your size is a better question, because I think there's better markers for that as far as, how much strength should I have for my size? I think they're...

Again, that's comparing, strength is compared to what? Well, it isn't, it isn't. I think you should be able to squat your body weight. But that's compared to what? Yourself it isn't, it isn't. I think you should be able to squat your body weight. But that's compared to what, like yourself, your body weight. Let's see, that's my point. Like, let's say you just want longevity, good mobility, you like to hike. Yeah, but you know, maybe you don't squat your body weight, but you gotta know that I know that we love to go as deep as possible on every question.

But sometimes it's a basic question with a basic answer. And I think wording it lean body mass is that super objective, that is having to compare yourself, but strength to your size, there is a decent ratio of squatting overhead pressing, and I wish I remember what the formula was for each one of those.

I know what the formula is for each one of those. I know what the formula is to consider yourself gym strong, and the number is like, if you could deadlift twice your weight, you've got the gym strength, if you could do, no, sorry, three times your weight, you're really strong, right? If you could squat twice your weight, you're really strong. If you can bench one and a half times your weight, you're really strong. That's all really strong.

Those numbers are the ones I know, but... No, I'm talking about, you're really strong. That's all really strong. Those numbers are the ones I know, but. No, I'm talking about like, you should bear minimum. Like if you're so weak, if you're a 130 pound, you know, or 180 pound man, and you can't squat 95 pounds, do you have a strength issue, dude? And that's not healthy for on time. Well, 95, I can see that. That's okay, so that's where I'm getting at.

We don't need to go so deep and say that, oh, it doesn't matter and it's all about how you that's so goddamn crunchy hippie, bro. Like you can answer the question I'll be in you know, obviously don't listen to what I said. I do listen to what you said. Like you can move Well and do what you want to do and you've got good mobility good stability. You've got good ranges of motion Then you're fine. Then you're absolutely fine. Now, yeah, we could throw a number like, if you're 180 pounds, you can only squat 95, you're probably not strong enough. Well, I think that's where the poor kid here,

I don't think he needs a life lesson right now on his level of awareness on, and we know that. We talk about this on the show all the time. He's looking for percentages. Yeah, you get an idea, like, you know, hey, am I still arbitrary? So I'm kind of like, I mean, I'm with you on that perspective, Sal's for us. Yeah, you get an idea. Like, hey, am I still arbitrary? So I'm kind of like, I mean, I'm with you on that perspective, Sal's for as like,

you know, it's relative. It's relative to what you want to accomplish, right? Like, if I feel like I want to have more strength and movement and support, if I'm doing a sport, or if I just want to look better, you know, like, and I want to build a little bit more lean muscle mass. Yeah. Different conversation.

Yeah. So it's all defined based off of what you create as your goal. That's what I'm saying. How do we come up with the number? I'm not disagreeing. I'm not disagreeing that it's, I'm just saying that I think that we can give him more direction than just, you know, hey, you're looking at it the wrong way. It's like, it's how I feel about like BMI, you know, hey, you're looking at it the wrong way. It's like, it's like, how I feel about like BMI.

You know, it's like, it's cool. It's like a, it's a standardized thing for like physicians to kind of like assess like, oh, wow, well, you're kind of too heavy for your frame, but that doesn't work in all cases. And I'll never forget, especially for muscular people. I, when I, when I did you get to, there was this guy that I rolled with all the time

and I remember I took him to the gym. Now this guy on the mat felt so fucking strong. Like he grabbed you and he'd have a grip and stability and just, he just felt very, very strong. Then we go to the gym and he was by gym standards week. Like the dude couldn't bench over a hundred, I think it was over 160 pounds. He could barely deadlift over two twenty five like he just wasn't strong in the gym. But when you grappled with the fucker, he felt like he like you were grabbing a piece of iron.

And so it's hard. I mean, that's all I'm saying is like, what numbers do you come up with? It's very difficult. I think the only standard should be, can you do all the things you want to do with good comfort, mobility, range of motion because we can throw numbers out there, but, and I'm, yes, definitely there's, there's extremes, right? Like, yeah, if you can't squat, you know, your body weight, well, then you're probably weak, but it's a very, I mean, what numbers do you come up with? Well, we can't, we can't give a specific number, but I think we can give more an answer than you're asking the wrong questions. I think that, you know, tell them to do it.

No, it's collective. I'm trying to get with you guys to say, well, I think if I look at somebody, I would not use their body fat percentage as is it a decent amount or not of mass on them? I would use their strength as a way to measure because I think that translates more into health and are they strong enough for their size and body time?

I think you should be able to squat at least your body weight, you should be able to at least deadlift that and you should be able to get pretty close to that bench press and if you're not at least close to your body weight on all those things, you're abnormally fucking weak and you should lift and you should get stronger. Well, benching your own body weight might be a lot for a girl, especially, that could be pretty difficult to feel. Yeah, okay, so for a female, you could say, you know, 60ing your own body weight might be a lot for a girl, especially. That could be pretty difficult for you.

Yeah, okay, so for a female, you could say, you know, 60% of that or 80% of that. But I think between our, all three of us are experienced with, you know, training people, the thousands of people we've trained, I think we can give people a good idea of, hey, these are good markers that you should be at,

for just overall health and strength. Now, each person's gonna be individual. If you have a jiu-jitsu goal and gripping and fucking strength and rolling is more important to you, well, then yeah, who cares if you can't quite deadlift your two times your body weight, because that doesn't necessarily carry over into your sport or whatever the fuck it is you care about.

But I just get the sense from this kid that he's asking a simpler question than getting deep into his relationship with his body. I mean, everybody needs work on that. We talk about that on the show all the time. Everybody needs their, you need to have work on the relationship with food, your relationship with exercise, your relationship with body.

So what you want to give is the minimums. You should minimum be able to want to marry it. Yeah, it's just, it's just the idea that, listen man, if you, if you are happy with your lean body mess, you're right, if you're happy with, that's all that matters. But for strength, I think somebody should be able to do those things, that's all I'm saying. That's all I'm saying. And I feel like I'm trying to help this kid out

with the question he's asking, because I don't think he's asking it exactly what he wants. Yeah, I don't know. It's so relative. I don't know how to go with that. Yeah, I mean, there's no, I hate to tell you this, dude, but your numbers are, they're very inaccurate, too. Like, if you have a 75-year-old, 130-pound woman, she could be fit as hell.

She's not gonna squat 130 pounds all the way down. So that doesn't mean she's weak. Maybe she could do body weight squats with good stability and control. Well, she's strong. It's super relative and almost impossible to give any real specific answer. That's why I said the question.

It just, it smells of the kind of stuff that we see in fitness where people are comparing themselves to everybody else. They're like, hey, I feel really good. Am I just shooting out ratios? Like just generics all over the place. And that's what we're asking about. I agree with that. I mean, I know that's something that we all talk about a lot

is that we shouldn't be comparing ourselves. Those numbers are all arbitrary, because everyone's different. You know, and everyone's gonna have different goals and different size and different age. But I think as far as, you know, Devon, if you answer the asked this question a little bit better, I would have helped you out, bro, but I tried. I tried.

Do you want specific? I tried. I tried. You're just going to have to work on your fucking questions. That's your answer. Oh, shit. All right. Next question is from Healthy Happy and Free.

Do sugar detoxes really tame sugar cravings or do they result in what Sal calls symptom eruption? I tell you what, I sure as shit want to go out and have some fucking doughnuts and cookies and ice cream after looking at her page. Oh yeah, she's got a lot of, a lot of, oh my goodness. Yeah, like dessert dessert central on there man. I'm just gonna book call you out on that one right now for sure. Um, so uh two things first detox. I don't like the word because I know what she's talking about. She means like avoiding sugar complete me for a while. So let's not use the word detox. Today we're going to hammer everybody and how they ask questions.

Well, you had to be clear because detoxifying your body. We picked these questions. You're terrible at asking. Sorry, everybody. This is happening. Well, you got to be clear because detoxifying yourself, the medicine, the definition, it's a bunch of bullshit. But she means I'm avoiding sugar. Now, a symptom eruption is know, definition, I'm a avoiding sugar. Now a symptom eruption is actually a term that I learned. I took us a course with a physical therapist that used to work with me and we learned about

food relationships and stuff. Those are really interesting course. And when people feel like they can't do something or they're being forced to restrict something, then they'll have what's called a symptom eruption. So if I'm, you know, if, for example, I'm, I say to myself, like, okay, that's it. I'm not going to eat bad food anymore. I can't eat bad food anymore. I just can't do it.

My doctor said I can't, I can't do it. It, the, the, it'll build up inside of you to where you'll have these benches, which are symptom eruptions. So number one, make sure you, when you talk to yourself about this kind of stuff, make sure you understand that you're choosing this. That's something you can't do, you're choosing it. That'll help maybe mitigate any potential symptom eruption. Now as far as the sugar, avoiding sugar is concerned, sugar, and we just learned this yesterday, we interviewed Dr. Nicole Lovina, which will air, I'm not sure if it's gonna air

before after this episode, but she talked about how sugar releases dopamine in the brain, which all, by the way, all novel foods or new foods will do this, where you'll get a dopamine surge, but then when you eat that food again, you don't get that dopamine surge. Now sugar is different. Sugar will give you a dopamine surge each and every time you eat it.

Which is very similar to what happens with drugs. You do cocaine or you do other drugs. You get a dopamine surge every single time. They strongly believe that this is one of the things that makes certain things addictive. Is that you constantly get that neurochemical dopamine that keeps, you know, getting boosted. Well, when you eat lots of sugar and you get lots of dopamine, your dopamine receptors start to down regulate. What that means is the receptors that dopamine attaches to start to close off because your

brain is trying to balance itself out. It's got all this dopamine and normally it doesn't have all this dopamine and your body's always trying to stay in a state of homeostasis so it shuts off receptors so that you don't get this surge of dopamine feeling in the brain. So you have more dopamine, less receptors, now you're balanced out. But what happens when you cut sugar now? Now you go down to normal levels of dopamine, but you also have less receptors for that dopamine. So you start to get withdrawal. So people will get withdrawal symptoms from cutting sugar out. Now if you do this long enough,

and it can take a week, it could take a month for some people, depending on how bad they are, dopamine receptors start to up-regulate again. So then you go back into this normal state where your normal dopamine affects you the way it's supposed to, and when you go eat sugar, it becomes too sweet. And you'll actually find that you'll

crave sugar less, especially processed sugar, where you'll eat fruit and it'll taste sweeter and give you kind of the effects of what processed sugar did before. So do sugar does avoiding sugar for a certain period of time, reduce sugar cravings? Absolutely, definitely. If you go into it, though, thinking you can't eat sugar, might do the opposite, because then you're gonna feel like you're restricted and you have to eat it.

I know Adam experienced, you experienced this competing, right? You experienced this. Yeah, I know it was extremely fascinating for him. My whole life, I was not really a fruit eater and I really had a hard time getting the vegetables I needed. And to be honest, it was just because vegetables tasted like nothing to me.

And fruit was pretty close to tasting like nothing to me too. I just, but I was also a major candy ice cream sugar eater. My whole life I was even into adulthood and being a trainer. I just, I always trained hard enough, moved enough that I could allow these things in my diet and I wouldn't put on a bunch of weight. So my mentality was I wasn't concerned about it.

And it really was crazy when I got into competing and I had to eat this really regimen diet for eight, 12 weeks on. And obviously, you know, my canyx were not a part of that. So things like that were out of my diet completely. And I went through this, that process, it was tough. But it didn't matter.

For me, I was so competitive that I was driven. I was focused on the goal, which was to get on stage. So it was easy for me to say, okay, it's much as I'm craving this, I can't, because I'm competing. So I stayed dialed, I stayed't because I'm competing, so I stayed dialed, I stayed dialed. And then I believe it was about three to four weeks for me the first time to get to the

point where I actually didn't even want it anymore. And that's when I started to notice, whoa, like Astroberry also was like this explosion of flavor in my mouth that I'd never experienced before, ever my entire life. I'd never tasted an apple apple a banana a strawberry blueberries Even and vegetables now like and now my body actually craves those things I enjoy the hell out of them and if I have candy which is very very rare that I'll even indulge in something like that And it's not because I'm like oh, I can't have that. It's more like that's too much Like something that I I was a kid I could go to a movie theater,

and I'd got like three boxes of candy, and I'd drill fucking three boxes of candy through a movie. No problem, where now, if I indulge in something like that, I can't even finish a single box of candy. Yeah, it's just, it's overload. It'll actually start to upset my stomach, and it doesn't even taste as good anymore, where I crave fruit, I crave vegetables.

So, if you're going to, like Sal said, I'm not a fan of the word detox, if you're going to do this, restrict from sugar, you've got to break through that. And that's going to be different for everybody. Some people, like you said, I know I've had some clients, I can break it with just a fast, do a 24.

I wasn't gonna say fasting, man. That'll upregulate those results. I have nothing. I mean, 24, 48 hour fast. and then when we reintroduce food, we do everything's all natural. So we get rid of all the process, fake bullshit, and we're eating all natural whole foods, and they're actually fine.

Which is really what a lot of these detox protocols are. Oh, that's all they have really on. Yeah, absolutely. Except they decide to throw in some kind of supplement in there to sell, so it becomes like a protocol. Yeah, stupid. Much assholes. Yeah, so 30 days of coaching is available at mindpumpmedia.com.

We highly recommend everybody enroll. It's free. It doesn't cost anything. It's a fantastic resource of fitness information, all categorized for you. We cover every topic we think is important for fitness and health. Also, if you wanna ask us a question that we answer on these episodes,

like we just did, you go to Instagram, our page is Mind Pump Media. Now, we all also have individual pages, and each one of them's a little different, and we deliver fitness information in different ways. My page is Mind Pump Style, Adam is Mind Pump Atom, and Justin is Mind Pump Justin. Thank you for listening to Mind Pump.

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