Mind Pump: Raw Fitness Truth - 533: Building Muscle After 30, the Dangers of Coconut Oil, Minimizing Muscle Loss When Focusing on Correctional Exercises & MORE

Episode Date: June 21, 2017

In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about the recent demonization of coconut oil by the American Heart Association, different set and rep ranges to accomplish the same thing, minimizing muscle loss while focusing on correcting muscle imbalances and the physiological feasibility of putting on muscle mass after 30. 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)

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go download his podcast. He did an excellent episode on protein bars in the industry. Energy bars. I love this because we have to hammer the shenanigans. Well, we just recently did it. If you enjoyed the supplement one that we did the protein shake and the pre workout Podcasts that we just did Make sure you go over to Ben's and listen to that one because he does the same thing He dives into all the bars gets into great detail about all the bullshit that they've that they're filled with and talks all about it

Excellent podcast go check it out Ben Greenfield Let's give away some some is it that time Spensive t-shirt we need to come up with a cheaper thing to give away Keychains keychains that great idea I'll be the sign that people know that my pub's not doing so well you get a sticker now Yeah I don't be the sign that people know that my pub's not doing so well. You get a sticker now. Sorry Hook him up Douglas. All right. We got 13 reviews this last week. We're giving away four shirts Starting with grace a get Stuart 1322 Alexa Ray 9362 and chillisaurus

Alexa Ray, 9362, and Chilisaurus. That's my favorite dinosaur. He's always cute. Beats out Barney any day. All right, every one of you is a winner of a fine quality t-shirt. You gotta send the name to what I just read to iTunes at mindpumpmedia.com. It's good to hear.

It's good to hear or velvet. Yeah, probably not. Velvet from the antlers of deers. And then also includes your shirt size, your shipping address, we'll get that right out to you. It's clear. It's clear. It's clear. It's clear. It's clear. It's clear. It's clear. It's clear. It's clear. It's clear. It's clear.

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for about 20 minutes, we talk about random subjects like Apple Bees, interactive table screens, and Adam's experience with that. We talk about kids and technology. I have a story about magnifying glasses, the challenge of relying on technology and not using our brain, and how you can get your kids involved in fitness.

And then we get to the fitness. The first question was, what do we think about all these controversial studies that are coming out, by the way they're all old studies, where the American Heart Association is now saying, coconut oil is bad for you, replace it with vegetable oil.

They're added again. They're added again. They're added again, and are they right this time, or are they still wrong? Don't be a sucker. Is it still wrong information? To be continued. Listen to this episode to find out. The next question is, is it the same thing

when you do three sets of two reps versus six sets of run rep, all the same amount of reps? Is it the same? Or is there different adaptations going on? We get into a nice discussion about that. Then we talk about how you can minimize muscle loss when you regress your intensity to focus on muscle and balances.

We always have how important it is to work on imbalances and how important it is to get good recruitment patterns, but how much muscle are you gonna lose if you do that and will you lose muscle? That's really the question. Lastly, is it Physiologically possible to put on muscle mass naturally after the age of 30 all three of us were extremely offended by this question Lastly if you go to mind pump media.com

We have our summer Starter pack and here's what we did we put all the things that we thought were essential for people to get started on their fitness journey. We put in this, maps and a ball, our foundational muscle building fat loss program. We combine that with maps prime, with as a self assessment tool called compass, which teaches you how to correct imbalances and change recruitment patterns. We included a nutritional component. That's our Fasting Nutrition Guide.

And then lastly, we wanted to make sure that you got help all along the way. Maps and Abolics is about 12 weeks long. During that entire process, you're bound to have questions. You're bound to want to have someone assess your form. The forum is the perfect place for it. That's all included. We put it all together, take in the total price

and cut it more than half. It's all included. We put it all together, take in the total price and cut it more than half. It's over 50%. It will totally replace your Facebook. This is the only month to do it. It will end this month. It's at mindpumpmedia.com. I have a confession slash.

We have to talk about this thing. A confession? Ooh, confession. I love this. Oh, let me get ready. I gotta sit down, please. I went to Apple Be's for the first time in probably 15 years.

Oh my God. Okay. Have you guys been to Applebee's? Last time I was there, I think I had like mozzarella sticks. That's been a long time. Oh, horrible. If I pick a place like that, it's outback steakhouse. Okay, so let me tell you a call.

Let me tell you why I brought this up. So my, That's terrible. And I don't know this is part of getting older, but, but when I go to places like this, especially a big chain like Applebee's that I don't know this is part of getting older but when I go to places like like this Especially a big chain like Apple base that I haven't do anywhere when they wear vests and flair It's not a good idea my my business brain starts like spinning right away like I'm fascinating Critic your analyzing everything. Yeah, okay, so have you guys so you guys probably haven't seen this yet

I haven't seen it anywhere else, but here. Oh, I bet. I know what you're gonna say. Go ahead. So on the tables, everybody has their own personal iPad looking thing. And on it, you swipe your card, and there's all these interactive games. For like $1.99, limited bloggers. Yes.

And so Katrina and we just happened to be talking about that You know this you know staying off your phones when we're we're sitting and having dinner or we're having like you know our time together Right like being discus like fuck that so well give it to you and here's what I thought was clever as fuck though Okay, so when you look at the whole thing as a business, the food is closer to terrible than it is to good, okay. But the price range is incredible. I mean, you're getting, I think I got like a steak and a bunch of shit, dude, for like 20 bucks, you know, it's like, it's like just, do you think yourself like this is impossible? Yeah. So sticking lobster to four. But for what you pay, It's decent, you know, I'm saying like if I were if I was in a little, you know, budget area where I wanted to go out and I mean

I get it so they're they're definitely dinner for a lot of people. Well, it they're appealing to a a Majority let's be honest, you know, I'm saying a majority of people that that's kind of what you can afford on a Friday night So no knock in that area. I think they actually are doing an incredible job for what their price ranges. And then to add to that, they've got these things on there. And so Katrina and I started by kind of mocking it. At first we were like, well, we have to try it. Like I want to see, like, what are they doing? You know, I want to see.

And so we did this dating one. And it's actually really fucking cool, right? So. What do you mean, like, if you're on a first date, but you're saying, uh, yes, it's so brilliant whoa so it goes so it's like I have to I turn the screen to me first and it asked me like 10 15 questions it's kind of like the newlyweds game they do the icebreaker for you dude right it's brilliant it's brilliant when you think of it like that for a day like you've never and then

it's so I answer all these questions and then I turn it and then she answers all and then we go through them or it didn't go through and reads each one of them. She has to pick and it shows how many were a lot alike and not a lot. It's two bucks right for unlimited. Yeah, dollar and nine. Yeah, so Outback has the same thing and I didn't know that I've been in the Outback not that long. So this is new. I like outback actually. Outback is actually my Outback is actually better. If you look at like Outback Apple actually your mind. Outback is actually better. If you look at like outback Applebee's TGI Friday, all those chains, I think outback is the best one.

Well, outback is one that I've been to several times in the last five years. I hadn't been to Applebee's in 15 years. And the only reason why I did, is they just opened the one right by the house. And Katrina and I were over there were like, you know what, we haven't had I haven't had Applebee's in 15 plus years.

How about you? She's like, you know what I mean, there's like, well let's? We haven't had, I haven't had Applebee's in 15 plus years. How about you? And she's like, no, me either. Well, I said they used to have this like fajita thing when I was in high school that I used to like. So let's go check it out. I mean, the menu is completely different. There's nothing on there that's the same. Not necessarily Mexican food.

And they do fajitas. They do. They do. They do an incredible job with the pictures. The pictures look amazing. We're flipping through the pages. And I'm like, I'm so glad. It sizzles. I'm really sizzles. I'm so glad we came here, right? They make different cultures like fajita marinara Burger meat Chinese chicken soror and steak salad

Even the way they The meals they put together very like ket friendly, like they had meals like that. They didn't label it that way, but they're organized that way. And I'm like, you know, they're very up and up. Like it's competition, dude. It's competition does that with businesses. They have to do that or they will get their asses kicked. It's an experience.

So they're constantly investing in how to make the experience better, how to get more, how to draw more people. I'll say started with balloons and buttons. It did. It's all, I'll tell you what, as a parent, when I go to a restaurant like that, and if I'm going with my girlfriend and have my kids, and it's just hectic and stuff,

you know, two bucks, they fucking have your kids, like stop freaking out, play video games, it's fucking worth it sometimes, dude. You know what I mean? You had a restaurant, like, I feel ya. You know, a kid can get, especially when they're young, like you just want it's fucking worth it sometimes, dude. You know what I mean, you had a restaurant. Like I feel ya. You know, kids can get, especially when they're young, like you just want to, like you just like, all right, go sit in the car.

Manage yourself. Well, especially since the way they did it, I thought was clever. So I would be so anti, here's a game, kids, because it's no different than me just letting it. No, it's interactive, everybody. Very interactive. And I thought that was the smart part was,

okay, now you're getting clever with this because just handing the kid the screen and saying you know play your bird you know angry birds for fucking two hours you know saying where he's just staring to but you have to interact with other people on the table like a board game yes I thought that makes a lot more sense I thought that was we've even been struggling with that because the kids for the first time my youngest like flew down to San Diego And in my wife she had both of them by herself and so the what's her heart?

I know right and the whole thing was like I don't just want to shove an iPad in front of their face You know like they're gonna have to like you know I'm gonna get a book some again like some some stuff so they could play interact with each other, which I give her credit for. I would have been just like, here, watch this TV show or whatever, but that's been the big thing. We have to try and minimize, that's a constant battle trying to minimize the exposure to this stuff, because all their friends, all they do is just like glue that shit right in front of their face. Well, literally right now, now that the virtual glasses are there. Oh my God. So literally, It's literally right now, now that the virtual glass is in it. Oh my God, no!

Like literally, that's the thing now, right? Yeah, this weekend, that was at my aunt's house for Father's Day, and so I told my kids no electronics, like I was over it. And the reason why I say that, isn't necessarily because I think, oh, it's bad. I actually witness changes in behavior in my children. And if they stay on a computer, an iPad, for a phone or whatever, for longer than,

I don't know, 30 minutes or so. They turn into chimps. They might, they get, they change. Like emotionally, like, they're less interactive. They get snappy or irritable, especially if I say, hey, turn that off for a second. We need to eat lunch or whatever. And so that I can see the change.

So I said, we're not, we're turning them off and we're not bringing them. So we went to my aunt's house. So they're like, we're bored. We're, but I'm like, deal with it. Like I had to be bored when I was a kid, like figure it out. So my daughter finds a magnifying glass.

So I'm like, this is great. Like have you guys ever used a magnifying glass? Have you burned ants before? So I'm like, that's the first thing I thought it right. I've been burned some shit. Have you burned some ants? Yeah. So my 11 year old son takes it outside,

comes inside after about three minutes all frustrated, he goes, I don't know how to do it. And I just realized that my 11 year old boy does not know how to use a magnifying glass to burn shit, which is a travesty. Oh. That is something every child is doing. Can you tell me you taught him?

Are you kidding me? I know. So me and my brother went out there and showed him what to do so they're out there lighting a leaves on fire. I'm gonna put you in the picture. The important stuff. I mean, no, it is, I don't know, is it better? Yes, of course.

Now, do you guys set like, no phones, the dinner table, are there like certain rules, like areas of the house or times of the day that you guys set parameters for your kids? Like how does that work? I know sounds on a different sort of level because his kids are older, you know, and so for me, I basically can like I don't even let them like have phone access, except for, you know, some special, like they earn it, you know, but yeah, it's gonna become a thing where they're gonna have their own. So I'm gonna have to deal with that. It's a weird situation because it's important part of life.

If you don't stay in touch with the advancements of technology, how to use them, how to be quick on them, then you may be at a disadvantage when you get employed, or you may be at a disadvantage because you don't know how to use YouTube, or like, I know little kids who are seven, eight years old, who know how to post videos on YouTube, how to create content, how to edit shit, and I see that, and I think to myself, like, that's got some actual benefit to their potential future for their remarkable. So there's that, but there's also, you know,

this is where I place it in this category, right? Like in modern times, humans have to learn how to manage their food intake, which is this was never a problem before. We didn't have to manage it because it managed us. Like you didn't have food, so you didn't eat, and when you did, you ate it, and the food that was available was probably healthy for the most part because it was natural you hunted it or

you know you gathered it. So you never and you didn't have to manage activity either because you were active. It wasn't like, oh guys we need to go to the gym. Like could you imagine taking someone from 10,000 years ago and telling them, I go to a place to purposely lift heavy shit and run in place and I'm not building anything. I'm not like I got a bunch of rocks and run in place. And I'm not building anything. I'm not building it. I got a bunch of rocks and wood back here. You were going to move that shit right? Well, so I compare the two and I compare technology

with that in the sense that we have to learn how to manage the amount of time that we spend in front of it. And it's just a new problem. You know what I'm saying? Well, then you also look at it as like a hierarchy, right? So there's plenty of time for them to get fluent with technology. There's a critical window of capturing their attention to find the importance of physical

activity, movement, and thinking for themselves. Instead of always my go-to instinct is to then search. I'm going to ask Google everything, use your brain, think about this critically and think for yourself. Don't think based off of like what the forum or your friends on Facebook or you know, don't let all those people influence you right away. I want the kids to critically think about things and then apply this.

This is very important because we are just, where was I just reading this about, you know, you gotta be careful because you get these major confirmation bias with getting your information through searching online. Yeah, because we actually talked about that on that. Yeah, I remember you bring up. I mean, you get somebody who's, you know,

going for their information from Facebook articles all the time. Well, you, what you don't realize is you're being fed the shit that you wanna be fed all the time, which isn't necessarily always the best. Well, it's already so don't realize is you're being fed the shit that you want to be fed all the time, which isn't necessarily always the best. Well, it's already so much. Article for you to be reading, right? And even besides that, like, I don't remember anyone's phone number. I don't know any, but I don't know. You guys just phone. I talk to you guys every day. I don't know either one

of your phone numbers. Just a little bit alarming. The only phone number I know is my parents, because that was the one that I've had forever. And my ex-in-laws, because that's the one they I've had forever. And my ex-in-laws because that's the one that I don't really know. Anybody's phone number. I use directions and I have a terrible sense of direction anyway. So maybe this is a bad example, but I'm pretty sure a lot of people can connect with the fact that they use their GPS to go places that they go

all the time because they don't really pay attention. So it's already happening. It's already happened to the point where we don't think for ourselves because things are thinking for us. Is that a good or a bad thing? I think there's good and bad to it. As far as like, you know, kids being stuck in front of computers and iPads and stuff like,

we just have to manage it. Like we manage everything else. Like we have to manage our food and take and our other forms of consumption. So they're monster. And really, when it comes to your kids, I always do this for myself. I always look at myself.

So when I see my kids and I see them stuck on their phones or iPads or whatever and they're on there for two, three hours, I look at me. I look at myself and I think, well, why am I not doing something with my kids? Because at the end of the day, I'm just being lazy. I just want them to, here, I need to work or I want to do something, you go occupy yourself.

I do these other things and it's like, you know what, go do something with your kids. And when I do stuff with my kids, they complain for the first 10 minutes and then they have a blast. You know what I mean? So I just place it in my mind. Here's a strategy that I just recently read

that Justin, you can apply it, so you're kind of fucked already. It is, when you're right. in a mistake that a lot of people do when they give their kids a phone, is they do it for like a birthday or some of that and they give them the phone versus giving them, instead of giving them the phone, it's your phone that they actually get to use

because you're paying for it, you're paying all the bill. And one of the, You said the president. Exactly. You said the president right away that this is your phone that you allow them to use for certain things, whether it be for play or to research or just enjoy it, whatever, but the end of the day,

you bought it, it's yours, you're not giving it to them, you're allowing them to use it. And what happens, because what ends up happening for a lot of parents that, oh, here's, you know, happy birthday, here's your iPhone 7 and the kids, ah, I'm so excited, like, it's, you know, it's a happy birthday, here's your iPhone 7 and the kids, ah, I'm so excited. Like, it's mine now.

Now it's mine. And when you try and take it away or tell them, no, it's like, how you can't do that, it's my phone, you know. And it's too late, you already gave it to them as a gift.

So when you, when that time does come and you present them with the phone, I mean, let's be honest, you're paying the fucking bill, you bought it. It really is your phone. For sure. Well, so, so, I'm putting a's be honest, you're paying the fucking bill, you bought it. It really is your phone. For sure.

Well, so, so, so, something. I'm putting a pair of eyes in the corner. Yeah. I'm always watching. So, something that I'm doing right now is because I was thinking about this. And first off, for my kids, I'm very structured with their, like, they're not allowed to use their electronics during the week. It's only on the weekends.

When I slip is when I'm busy and I let them use it and they'll stay on it for hours. I've done it to where I have to do something, so I'm really busy in the house, and I'm doing stuff for like three hours, and my kids will stay on there for three hours. I would bet that if I let them, and I just let them do their own thing,

that dates the on it from morning till bed, all day long, which is insane. So one thing that I did is it from morning till bed. All day long. 100%, which is insane. So one thing that I did is, as you guys know, I'm investing in some home gym equipment. And there's a few motivations behind that. One of them is it's difficult for me to go in the morning when I have my kids because I have to drop them off at school or whatever, so I can't necessarily make the time. And I don't want to do it after work and everything because that's also a difficult time if I have the kids I want to spend it with them.

So I'm like, you know what, I'm going to put a gym in the garage. I like working out that way anyway. It's just something that motivates me. Can we talk about how important that is, like how you solve that? Because I feel like that is something that so many people use as a crutch of why you can't exercise at work.

It was like, oh, I can't, I'm so busy, I've such a busy life. You've recreated your environment to now be more conducive towards you keeping your physical activity. Well, two things, like, first off, I value my exercise. I value it tremendously, it's a massive priority,

it makes everything else better, it makes me healthy, I got better mood, all that stuff. So it's something that I value very, very heavily. There's also the fact that we have all this space in our homes, and I was reading this fantastic article by Reason Magazine, and it was talking about how it was talking about putting things in perspective. And one of them is, for example, the average home in the 1950s

was less than 1,000 square feet, was too bedroom, was tiny. And the average home now is like 2,500 square feet, four bedroom, and most of that space is not used at all. And if they do these heat maps with phones, where they, excuse me, with homes, where they watch where people congregate in houses and you find that people really hang out in about, and less than half of the house.

Oh yeah, it was like 20%. Yeah, you got on the minimalist. Yeah, you've got all these rooms that you don't use. And so I said to myself, look, I got all these rooms that you don't use and so I said to myself look I got all these rooms and I don't have a massive house But I'm gonna do put things that I'm gonna use I'm not gonna have a fucking dining room because that thing ends up Just sitting there looking nice. We care so I'm gonna put a study or whatever something I'm used and I have a garage That you could park your car, but I really don't give a shit like why don't I put Jim equipment in there?

And then of course like you're saying, because I prioritize it, it makes it so that it's convenient. I can do it. I like to do it in the morning, get it done. And now I don't have to worry about, you know, figure out a different time. So I know it's gonna happen very consistently. I can see you do it.

And I get to do it with my kids. So now my son, he's gonna turn 12 soon. So perfect, it's the age that I really started getting into it. My daughter's already showing interest, she's only seven. And so what I'm gonna do is, twice a week, we're gonna do family workout where we go in the garage. I'll do some workout stuff. I'll probably already have workout in the morning,

so it's not important for me to do my structure workout, but I'm gonna work out with them and train them and make it kind of like this fun type of thing. We already did it, and I don't even have all my equipment. All I have right now is Barbara and a couple of kettlebells, and man, the kids were having a blast. And I get to do stuff with them, we get to do stuff together. It's family time, and I'm hoping to create a good

connection relationship with exercise with them so that they always remember, you know, good memories. Like, oh, you know, I remember doing this with my dad and we had fun, we played music. And it's not gonna be superstructured, it's literally gonna be, let's do this, let's do that, maybe we'll do some stretching. And just, you know, get them used to

being around that kind of stuff. So. That's rad. Yeah, I've done a little bit of that and obviously my kids are a little bit younger but my oldest is seven. So, you know, got them like the only time I've been able to work out at my house is with the kettlebells. So I usually do that out in my backyard. And my boys both showed a lot of interest in that. And so that's when

I bought those like plastic ones for them. And so without fail, every time I go out there and I start just throwing it around and working on moves and working out. Like, you know, my oldest somewhat, he'll at least get outside and he'll either jump on the trampoline or he'll ride his bike or then he'll work out with me or whatever. But my youngest will grab, you know,

one of those kettlebells and he just looks at me and he tries to do everything that I do. It's hilarious, it's great. It's excellent. So it's hopefully it'll be my garage gym will be done in like a couple weeks and then we'll start that whole process. Yeah, that's awesome.

Super blast. And then the other thing that I did this weekend that I was kind of a, over the last couple years, I'm really realizing how much I enjoy going out in nature. And I'm also realizing how much we're surrounded by it here in Northern California and just how I've completely ignored the fact that within an hour drive, there's like incredible things to be seen and experienced. And I'm just like, man, this is what I'm doing like kids.

Well, on weekends, it's so easy. I could drive an hour. I just came back. I went to the Pinnacle National Park this weekend Fucking amazing like my kids would have a blast climbing boulders and doing shit like that So I'm gonna start making that something that we do and it's cheap It's an hour away drive over there spend a weekend there come back. Yes, you can go We get to there's trails right behind my house I took because it was so hot like my go-to is to go down to the to the creek

And we went down there and went creek walking and then we stacked rocks in the creek and made a whole day out of it. It was pretty fun, so yeah. Excellent stuff, so easy. Bring on the birds! Shhh! Shhh!

We call single and white. Climbera calls! Today's call has been brought to you by Kain Merikoffi. It's the only coffee that is infused with all natural new tropics for a cleaner, calmer, and more focused buzz without the crash. Click the Kine-Marik link at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off! It's the motherfucking quag- The Eagle has landed!

Quakequag... Alright, our first question is from Erin Jean Fitness-Fiend. The eagle has landed! Quikwa Alright, our first question is from Erin Jean Fitness Fiend What do you guys think about the new studies? I'm saying... ...Fitness Fiend What do you guys think of the new studies? Saying it's unhealthy to consume coconut oil If so, what do you guys use to cook with this?

This is on fire! Holy shit! On the forum right now Did I lose their that? This is on fire on the forum right now. Did I lose their mind? This is not just on the forum, dude. This is Facebook. Facebook shared everywhere. And it is the American Heart Association

that is coming out with some of the American dinosaur from the United States. Can they not make up their mind or what? What's going on now? So here's it. I haven't even read this article. I can't talk too much shit. Go ahead and enlighten me.

In a nutshell, in a nutshell, here's what they're saying. Saturated fat raises cholesterol. Cholesterol is bad, therefore coconut oil is bad and butter is bad, that's it, end of story. What they did is they went back, by the way, I feel like I'm in 1970 again, I was gonna say it. Because they're also saying it's a good idea to replace these natural, minimally processed fats like butter, coconut oil, and those types, with vegetable oils, including the highly

processed and engineered oils like corn oil. I actually said this like, and Margarine, they actually said it might be a good idea to replace. Margarine, yeah. Coconut oil would make Margarine ever come back. Margarine, which is in coffee, which is insane. Here's the thing with saturated fat, and one thing you understand is it's not saturated fat isn't a healthy type of fat,

and it's not an unhealthy type of fat. It's all context, okay? Consuming saturated fat is not unhealthy. If all you consume a saturated fat, you might have a problem. Just like if all you consume is anything else, you're going to have a problem. What they did with this is the American Heart Association went back and went and referenced the same fucking studies in the 1960s that they've been using to give us this low fat hypothesis, which has a done nothing, nothing

to slow the rate of heart disease at all. It has done nothing to reduce obesity. It hasn't done anything to help us. And in fact, heart disease, if you look at heart disease and mortality, it's gotten better over the last couple of decades, but it's, you can almost 100%, it tribute that to new medical procedures like when they go in and they, you know, put stints in your arteries

and stuff like that. Like these are relatively new processes that have gotten really, really good. So people have heart attacks now and survive the risk of getting into the heart attack as much lower. And it's because of that. They're saying, and again, they're also saying that eating a diet that's low in saturated fat and replacing it with all these vegetable oils

is as healthy as taking a statin, which is another insane statement to say because statins themselves in, except for a few situations, has no evidence of helping and there's a lot of evidence that it can cause problems. As far as cholesterol is concerned, if you do consume a lot of saturated fat, your total cholesterol number will go up, but that includes good cholesterol and bad cholesterol. However, the bad cholesterol, the LDL cholesterol, it's super simplistic to call that bad cholesterol.

So when people say LDL is bad, you want a lower LDL. That is such a general statement. Super general and super, it's oversimplified. LDL particles are not all the same. You have the very dense small ones that are very inflammatory, and then you have these bigger fluffier ones that we're finding not only have no,

that really don't cause problems, but in fact have some protective effects when it comes to things like cancer and for immune system, for immune system. So having too low of LDL may be bad for you for disease later on. There's also studies, and this is kind of established that people with high cholesterol and older age

tend to live longer because low infection rates and lower cancer risk and lower depression. Like low, low cholesterol, your risk of depression and cancer actually goes up. So it's like this super simplistic view of what's going on and for them to release these statements and then for the media to just say, why now what is it?

Why what's your theory doubling down on this? Yeah, what is your theory on this? I want to look and see where the money is coming. I want to see the money. I want to see why, what is the motivation behind this? The cholesterol, the whole cholesterol hypothesis, as we know is totally oversimplified. There are societies and cultures with cholesterol numbers that would make a

Western doctor shit his pants who don't have heart disease or issues. So it's just a horrible thing to say, that coconut oil is bad for you, it's all context. And here's a rule of thumb that seems to be proven time and time again. If you avoid things that are heavily processed and engineered, you're a lot better off. So if you take coconut oil, which is a minimally processed fat butter, you know, large, like minimally processed, it doesn't take a whole lot to make those fats.

And you compare them to soybean oil or corn oil, which require a quite a bit of engineering and probably, like you can't take corn oil or corn and through smashing it, you know, just make corn oil. There's a lot of processing that is involved with making it. You compare those two and corn oil is got a lot of like established problems.

Now if you replace your saturated fat with corn oil, will your total cholesterol numbers go down? Yes, does that mean you're healthy? No, it just means your cholesterol went down. If you take a stat in your cholesterol, we'll go down to, does that mean you're healthy? Not necessarily. And by the way, the majority of people that go into,

that have heart attacks, have normal cholesterol levels. A majority of them, where people will go in, they'll have none of these, you know, these red flags that we normally would look at, and they've got heart disease and inflammation in their arteries. So it's just, I think it's getting sensationalized because we've been hearing for so long now that coconut oil is like this miracle oil, which I think is ridiculous also. So that now that the opposite is coming out again. That's what I was going to say was that it makes me think that this is kind of the counter to the big ketogenic movement and the butter in your coffee movement.

Like we've been now on this for about, I don't know what, three, four years maybe, maybe a little bit longer. Maybe ten. That long? Yeah. ketogenic diet people, I don't think so, bro. about three, four years maybe, maybe a little bit longer. Maybe 10. That long? Yeah. Keto-genic diets people, I don't think so, bro. Well, the, and blood in the coffee?

Well, you know why? Because I've been in the, really deep in the wellness side and the wellness people have been saying, have been preaching coconut oil for a little while. Well, how long is bullet proof? But your time is at X-X-X. Yeah, I'm talking about bullet proof is five years. Yeah, I'm talking about bullet proof, Keto-genic,

because sure, coconut oil, that has been around for a long time and people talking about the benefits of that. But I'm talking about now we're starting to go to this extreme where we have these diets that are saying nothing but fat, really, and now you've got these people that are following this ketogenic diet that are going, that are eating butter and bacon for all of their meals all day long, and is this a counter to that, which is what I felt was my concern when I went through

it is that I'm a guy who's very aware of this stuff and I found it challenging for me to have a good food rotation. So if I'm the average person who's hearing all this information like, oh, ketogenic diet, anti-cancer, oh, it's great for this, oh, it's great for that. Yeah, you can have bacon and butter again. This is awesome. Now everybody's doing it because they've heard all these great things about it. But then just like always, we take something

a little bit of good that we find in science and we go fucking bananas with it. And now you've got people that are literally, you know, taking spoonfuls of coconut oil and butter and bacon. And that's the, that's primarily all their calories that they're consuming every day. That can't be ideal. I just look at it as like another way

that this machine, this marketing machine can sway the herd sort of back into a direction where now like question this. And so they want you to question the fact that, you know, maybe that diet, like there's issues with it. And now let's all move back to, you know, our old pyramid where it's all about greens and breads and all these things being the base and the majority of what you're going to

consume. And it's like, you know, the sad reality is they're probably going to influence like 80% of, you know, the population with just shit like this because they're an established organization that people believe in still. I, my trust in the American Heart Association and government guidelines for nutrition is shit. I have zero, I have very, very little trust in them and I'm basing it on just objective history. Like, look at what they've been recommending

this entire time, look at where the health of the country is, look at the types of, you know, the low fat hypothesis has been pushed on us for a very, very long time and health hasn't been getting better. And again, when it comes to things like cholesterol, you, there's a lot of people, quite a bit. And I'm, I'm most positive, it's a majority, if not a large percentage of people

who have their first heart attack, don't have cholesterol issues. So for me, it's just, this is crazy. It's crazy information for people to believe some of this stuff. My advice is always, and you also, by the way, consider this. Individual variances are pretty dramatic. There are differences from person to person,

meaning you can have someone that eats a diet that's very low carbohydrate and high fat, and they're gonna do exceptionally well, and then you have someone else that'll eat that exact same diet, and they're not gonna do well at all. Rob Wolf talks about in his book, why are to eat, how people will have a, some people will have a, a sharper insulin spike with oatmeal over a cookie. And because there could be some immune response going on

or whatever. And this is the end of all diets. Like, let's be honest, like I just read that what, what's coming out in the future here really soon that just got leaked is, you know, there's rumors that even the Apple Watch will have a continuous glucometer inside it. So now we're gonna be able to really assess like what's going on after you consume these foods. And it's gonna vary quite a bit.

And now people are gonna have way more intelligence to apply to their eating decisions. I also, it's also important to consider. It's gonna shit on every diet. Yeah. So all the information like this can take a fucking backseat. And it's also important to consider that what may be good for your body right now

may not be good for your body tomorrow. It changes. It really does. And if you're questioning that, like think about like all the foods that you felt great eating at some point now, you don't work with you so well. I mean your body changes too.

The human body evolved that way. I mean, we didn't eat the same thing every single day and it was likely that we're long periods of time when we didn't have food and there were periods of time when we hunted in animal and we had all this meat and organ and fat. And so that's what we ate until we ate that until it was gone. And then there was long periods of time

where all we had were roots and seeds and nuts and oh, and now we're near the coast. And so we're finding fish and algae and whatever. So I was just talking about that with my wife too. Like when like back in the day, you'd have to go to the butcher to see what kind of meat options you had. And then also in the grocery stores, it was whatever it was in season.

Now everything's in season because they've manufactured and engineered it that way. It's not like you don't rotate. You're not on this rotational type eating schedule, which is critical for us. For health. And can foods be heavily processed and engineered and still be very healthy for you? I definitely think that's possible. The reason why I don't.

Of course, especially when you compare it to a different food, right? Well, the reason why I don't- This or that. I say typically to stay away from it is because we're so far from truly fully understanding the just the complexities of the human metabolism and how it interacts with foods and how things operate in the body because we still have very little understanding.

I mean, we understand things on a very basic level that for us to engineer foods and then say, based on the parameters that we understand, this is good for you, is idiotic, because we just don't know, we really, really don't know. Based on what we understood, not that long ago, a sugar-free food would be good because it's low calorie and sugar-free, but now we know certain things about artificial

egg whites only yeah exactly again so with this with this particular thing you're just me now we're gonna go back to eating egg whites and if what remember how they said don't eat egg yolks it's super bad for you know they came back and said oh now what shows that people eat whole eggs man you know actually there's a lot of nutrients in the yoke what about what about milk you know full fat milk Actually, there's a lot of nutrients in the yoke. What about milk? Full fat milk, there's studies now showing that nonfat milk, and people consume lots of nonfat milk. Of higher risk of Alzheimer's and diabetes and all these other issues, and that people

consume. Full fat milk don't have those issues. There's also a lot of data that you have to comb through and understand where, if you go back, I don't know, 10 years ago, right, or 15, 20 years ago, and use compared people who ate a diet that was high in saturated fat to those who ate a diet that was low in saturated fat, you would have to control for so many factors because 20 years ago, the people who avoided saturated fat were probably following the advice of the, you know, the government, but

they were also probably health conscious because that's what they thought was right, right? They thought, I need to avoid saturated fat because I'm, because I'm been told it's bad for me and I'm a very health conscious person. Now, health conscious people do a lot of things that are, that are good for them. Also, they may be more active. They may be atleast, they're probably less likely to be obese. So if you compare those people with people who weigh a lot of saturated fat, who 20 years ago, if you weight tons of saturated fat, you're probably not health conscious

because you don't care, right? Because you hear all this information about saturated fat, but you don't care. So you probably also don't exercise. Well, you could take it. You could probably overeat. And you compare the two, and now you're going to have this kind

of interesting result. It's no different than the studies on coffee that we were reading years ago that said that coffee caused cancer. Well, people who drank a lot of coffee also smoke cigarettes, like crazy back then, they didn't control for that. So yeah, and you could take it out of context and take like food groups that are like red meter, whatever, that's more inflammatory because of the saturated

fats that they promote with that. Whereas the inflammatory aspect of it, you know, like it will help to promote, you know, other types of nutrients and health that, you know, you're going to get specifically from that. And we're just so adverse to this whole inflammatory concept where instead of like just like working out, like we're going to go through a period where we're getting this new stimulus that's going to create a change in the environment and then we're going to recover and we're going to get all the benefits on the recovery. Well, they're not inherently inflammatory, but you'll also hear things like, this study shows that people who consume more meat have a higher risk for cancer or have, but they don't control for like processed meat. Like they put hot

dogs and, you know, lunch meats all in that category. Half America is doing that, dude. Fucking baloney and hot dogs. That's most of the meat. Yeah, compare that to a fucking grass-fed people. That's most grass-fed people eat. Baloney. Dude, or, or, or, or, mystery meat. Or how about this? Like, oh, you know, people who eat lots of vegetables, you know, have these particular health problems,

and they're not controlling for ketchup and freaking pizza sauce. Like, those are considered vegetables. You see what I'm saying? So, it's very difficult to control for all these things. The best studies that I could, that I would direct people to are studies of culture. That's what I think you should do. I don't think you should go and do these questionnaires and shit because number one, people report super

inaccurately. Number two, if people don't know, if there's no placebo, then people can report differently. There's all these different factors. We don't control for other factors. Just go to different cultures. Look at old cultures. Look at the blue zone studies where people live the longest. Look at what they're eating.

You're going to see a wide variety of diets, but what you're going to find is very no processed food, and nobody eats a ton of food. Those are the two most common things that they- Everybody's pretty damn active. And people are active on a daily basis. So, as far as the study's saying, don't eat coconut oil, it's bad for you.

And don't eat butter, it's bad for you. It's all about context. And don't replace those things with highly processed vegetable oils. That's my advice at least. Quick commercial break, you guys. We keep getting asked all the time, how can I support the mind pump family?

Here's one of the best ways you guys can. You guys love that chimerik coffee that we have chimerik coffee with a K you go to chimerik coffee dot com put in the discount code mine pump for 10% at the checkout also if you guys want to know how I have this looks serious beard and you want one to go to big top beard company dot com put in the discount mine pump again but this time for 10% off. Go check it out. Casey in stash, while going through any protocol and it states to do three sets of two to five reps. Could you potentially do six sets of one or five sets of two? Would you have the same effect? It's a good question. I thought this is interesting because this gets into programming and how we phase maps and the purpose behind all that. And I wish you would have used a different extreme

analogy because those are close. You know, the difference between six singles versus five doubles is probably a lot less than comparing, you know, spreading out, you know, like one set of, you know, 20 reps versus three sets of four sets of five. You can be closer to an aerobic effect. Exactly, and that's what I meant by that. Well, you know what though, this may actually be good because that's more obvious, right? So if I did comparing one,

so what this person's doing is they're looking at the total volume. So six sets of one rep means you've done six reps. And that's your total volume of work. Five, three sets of two reps is fewer sets, but you're still doing six reps. So same volume. The weight may be different though, right?

Because the total weight lifted with the six sets is gonna be maybe higher, because it's one rep, versus the two, but it's pretty close. Now here's the thing you want to consider. And this is why exercise programming is much more... It's a different nerve response. It is, and it's much more complex than people realize.

There's a lot of things to consider here. There's the multiple set factor here where if you're doing lots of sets of one exercise, you get a different adaptation Then doing different exercises for the same kind of body part. So for example If I did six sets of bench press for my chest versus let's say Three exercises two sets each of different exercises. I'm gonna get different response same total sets I guess for my chest

But I'm gonna get a lot of CNS adaptation for a particular movement with the six sets. It's all bench press. So I'm going to get really good at that movement. And to think that in more simpler terms, it's just like, you know, practicing a movement, right? You're doing the same thing over and over. Your body's going to get better at it when you're with more practice, right? Thinking of it like greasing the groove, right? Exactly. There's benefits to doing both of them. They're not the same at all. In fact, I would recommend trying either one

and sticking with one for a little while to see how your body responds. This is what he's talking about. And I don't know if he's following maps right or not. But what I do, and we talk about this a lot on the show, how, you know, we're always modifying even our own programs, right? I don't follow any of the programs to an exact T anymore because I'm always playing with variables like this, for example.

So let's say this is, I just ran through Maps Red and I've gone all the way full circle through it and I decide, hey, I want to go back through it again and see like my strength and see if I'm up or down or whatever and This time around instead of doing two to five reps. I may work singles You know, so this is how I'll intermittently play with you know different strength phases So if I'm in a you know strength phase and I'm gonna be doing lower reps I may you know and I've posted this on my Instagram before and maybe this is what has posed questions like this is that, you know, I'll be running doubles, you know, and that's kind of the Protocol that I'll follow for this time around of hitting phase one and then the next time I might run, you know, singles or triples or

I'll actually run the protocol all the way to a five rep and do that. So, you know, these are ways that we can, you can manipulate. They are definitely not the same. I mean, you're gonna get different adaptations, both have their benefits like Sal saying. And honestly, I always tell people to lean towards the one that you do the least. So if I tend to gravitate because, you know, you get a lot of guys that are like power lifters that love to hit your PRs, they tend to chase the singles in doubles all the time because they want to see these PRs.

So they're constantly doing that. That guy or girl would probably benefit the most from pushing it beyond into the five rep range for their sets versus the singles and the reverse is true. I think the one thing that I would caution is as you get down and you decide to do singles and doubles, now your risk factor goes up also because now your load that you're moving is going to be naturally a much higher weight, right? So you're moving a really heavy weight. It's a more of a fast twitch response that you're seeking.

So there's a different nerve response that you're even seeking from your central nervous system So you got to kind of you got to kind of prioritize What your goal is in After that you sort of evaluate like the more reps you add in the different response in this different signal that you're trying to apply So now the signal gets sort of muddied or you lean more into the direction of like the slower response, the one that's more geared towards endurance. So here's what I love about resistance training for long periods of time is that in the beginning when you first get started, my recommendation is always find a good program. Of course, I'm going to recommend

maps because that's one that I can stand behind and just follow it as it's laid out. But as you've been, as you continue training and you start to get better and understand the movements and kind of understand your body, boy, you can have a lot of fun with these kinds of variables. And each time you change a variable, my recommendation is to stick with that new change for at least a couple of weeks to really get in that adaptation, that new adaptation that you're trying to train, to see what the effects are.

Because if I switch from three sets of two reps to six sets of one rep, and I just back and forth the mess around, I'm not really adapting to that new, stimulus and I don't really know what it's doing to my body because I'm mixing up so many different things. So if you end up doing this for yourself, do it for like two or three weeks,

stick to that new protocol. Well do it for the whole phase. I mean, if you're following maps, I would recommend, you know, if you decide you're going to change that and go, I'm gonna run singles and like do all of the phase one like that, you know, if you decide you're going to change that and go, I'm gonna run singles and like do all of the phase one like that. You know, and then what I would, you know, love to do is when you come back, you want to do an extreme difference in the same type of phase that we've laid out,

you the first say like last time I did phase one, I did singles, real heavy singles, doubles, never more than doubles through that phase. Then I come all the way back through through maps, come back around. Now I go to five, but not only do I go to five, but now I'm going to fuck with tempo too. So I'm going to go to five, and then I'm going to like take my eccentric motion like four to six seconds.

So you're still on a similar phase, but now I'm not knowing am I going to manipulate weight and reps I'm also going to fuck with tempo and talk about a total different adaptation in a similar phase These are the type of things that I think as you as you progress in your programming and you've been doing it for a long time You start playing with these different adaptations Within the phase and that's where why that's why we have a template that like takes you through that whole process. I mean, once you get really good and you solidified that template and it's something that's hard wired,

you know, now you can do exactly what Adam's talking about like adding like tempo, you know, different variables in there. I'd like, you can get a little more creative once you know how your body responds and then when it's appropriate to switch it up again after that. This is, for me, I love questions like this once you know how your body responds and then when it's appropriate to switch it up again after that. This is, for me, I love questions like this because I don't think people truly appreciate

the complexity when it comes to programming workouts. For example, when we go off and we try to design a new maps program that we are going to try to apply to the masses. There are so many variables, we actually, we sit and we debate and discuss for, you know, two or three days straight, like, like 7 a.m. to like midnight or later, because you have to, you have to consider all the variables not just within that work out, but how it influences the next work out. How that phase influences the next phase. How that phase influences the next phase. How it's easier to develop.

The tempo and how that works and how they communicate with each other because each exercise within the order and the tempo and the sets and the wraps and then those workouts with the other workouts and those phases with other phases and the order of them, they all communicate with each other and the wrong programming is like throwing a wrench into the machine. And once you kind of get it and really you get it through experience and you may not be able to get it to train other people unless you do this professionally

for a long time. But after a few years, it doesn't take very long, two or three years of really being consistent, you'll be able to kind of get it for yourself, at least for yourself. You'll kind of figure this out. If you really approach your training objectively and you take your ego out of it, you can have a lot of fun with all these different variables. Now, I want to stop you right there because I know there's somebody that's thinking

why they're listening right now driving the car like, oh, yeah, I've been training for a long time and I totally get it because I know what it takes to get myself in shape, totally different. No, totally different. I said you can, does it happen very often? No, and the reason is, Because how many times have you guys heard this? I know it works best for my body. Like I know how to get myself in shape. I've been there before and getting yourself in shape

is not does not mean that you fully understand and grasp, grasp, programming for you and the most ideal way that you do. That had a client once that I got into an argument with over this. We literally got an argument because he's not even looked like. Because he's like, you're skinnier.

Yeah, exactly. He said to me like, no, I know how to lose weight. I run. When I run, I lose weight. It's what I always do. I know my body. I know my body. And I watch him run.

And by no means am I a running expert, but I know, you know, pronation when I see it and I know how I'll put this supposed to strike and I can see and I'm watching him run. I'm like, no, no, no, listen, running is not good for your body. For your body, right now running is horrible. I know you've been doing it for so long, but that's probably why you have this issue, that issue, and why you end up stopping and starting it again.

And I had this whole argument with him, but it's because ego gets in and we equate weight loss sometimes with what works with my body. But if you're really objective, within a few years, you can get to this point and I'll tell you what, you can have a lot of fun. Here's something that I'm gonna do, I'll let everybody,

because I'm gonna document this. So I can put this on air, no problem. So I've got, like I said, the being in the show, I've got a bunch of gym equipment coming to my garage, and it's very minimal, it's very basic, but that's the way I like to work out. And I'm gonna play with... Basic bitch.

Exactly. I'm gonna pass tag, just gave me another hashtag for you, basic bitch. You said a basic bitch. I have, I've had an idea and a concept that I've wanted to do for a long time. I just didn't have the, I guess the means to do it. So here's what I'm going to do. I'm going to set up my jam,

and then I'm going to dedicate an entire day. So like eight hours, I'm going to dedicate eight hours to this. I'm going to pick three or four exercises, and I'm going to, at the beginning of every hour, I'm going to go out, and I'm going to do a moderately heavy single or double in these four exercises, at the beginning of every hour for maybe eight to 10 hours. And what I'm basically sort of gonna try and do is I'm gonna really try and get some crazy CNS adaptation out of this and see what happens

to muscle strength and size. So I'm gonna do this little experiment. Now my hypothesis is that if I do this every once in a while, I'm gonna get some pretty incredible results within the day. Literally, I think what's gonna happen is by the fifth hour, I'm gonna feel very connected to my whatever exercise, my squat, my overhead press. I'm gonna feel very strong,

I'm gonna keep intensity relatively, like I said, moderate. And in between that, I'm gonna play with amino acids, I'm gonna play with meditation, I'm gonna play with foam rolling, and really see what I can do with, and again, all I'm doing is I'm taking play with amino acids. I'm gonna play with meditation. I'm gonna play with foam rolling, and really see what I can do with, and again, all I'm doing is I'm taking all these variables and having fun with them. And this is what's fully reset your CNS in between.

Dude, I don't know what's gonna happen. I've never had the time and the dedication and the equipment available, I'm not gonna do that to Jim. You know what, what am I gonna do, walk outside of my car, hang out, come back in. But now I got in my garage, so I'm gonna watch movies and shit in between and meditate and stretch.

And you know, this is where protein shake may come in handy. Or I might be able to find out. I do, once the new Star Wars comes out and we'll watch the whole series in between. Oh shit. Yeah, bro. It'll be a Star Wars. But this is what you can do when you start to like

lifting day. Play with variables, you know what I'm saying? And so. Yeah, yeah, absolutely. Our next question is from natural health warrior. How can you minimize muscle loss while regressing the intensity when trying to correct muscle imbalances?

So when you're, what this person's referring to is let's say you train heavy, right? You're a heavy lifter, you're doing squats and deadlifts and overhead presses, and your goal is build muscle, constantly build muscle, build muscle and strength. And you've identified now some imbalances. Hopefully it's not because you've hurt yourself, but maybe that's why. Maybe you're like, oh shit, my shoulder hurts, I can't bench, heavy anymore, my hip is bothering me from the squats. So now you have to regress your weight and intensity and maybe even eliminate some of those exercises

to correct muscle imbalances inevitably you're gonna lose muscle now. I just went through this. You did and it's not because and I'll you know I'll finish here and let you go because you had experience with this You're not losing muscle because you're working on imbalances. You're losing muscle because you've taken your foot off of the throttle to your power release. You're constantly pushing. Push size all the time. Put an algae. So, training muscle imbalances doesn't make you smaller.

It's just that you are always so focused on building muscle and pushing that so hard that now you've taken your eye off of a little bit. Of course, you're going to lose some strength in some muscle, but you are going to be correcting and balances. Now, the reason why this is okay is because then when you go back to trying to push muscle with better recruitment patterns, you're going to build more muscle than you had before. And you're going to build it in a balanced way without pain. So I'll defer to it.

There's a lot of other techniques you can apply to maintain sort of intensity and increase that connectivity with the signal from your CNS where I feel like there's a lot of work that can be done, even if you don't have like as extreme of muscle and balances to address them sort of preemptively by phasing, you know, sort of out of just constantly adding load to the body. So from the angle, I look at it is, like, sometimes we bring up like maps anywhere, or we bring up like a different body weight sort of technique, focus, where, you know, it's going to highlight a lot of these imbalances more by applying gravitational forces, by applying isometrics. You're going to understand where the dysfunction may be underlying and

then address them and then go back into your loaded situation and then you're going to have and then you're gonna have, you know, and even more of a reinforced mechanics as you go into the lifts. I, you know, I think that it's pretty inevitable that you're gonna lose during this process, and so there's a lot of psychological stuff going on here that especially if you're somebody who struggled with an insecurity of needing more muscle on your body, here that, especially if you're somebody who struggled

with an insecurity of needing more muscle on your body, like myself, so this is close to home for me. Like, I would like to be a big guy, like especially being the skinny kid in my whole life. And man, when I finally put it together and understood, like I had control of this and I could build a muscular big frame with a gut, of my body wanted to be that big or not, I fucking love that and I still love that.

And so, but I also, I'm also 35 going on 36 years old and I too have aches and pains and I don't move like I used to move when I was 20 years old and so my priorities are shifting. And so I knew that it was time for me to go through this whole, you know, mobility kick where I purely dedicated my training around moving better and getting reconnected to my body and like my feet like crazy. It's crazy. I trip on this. So we're out at the pool yesterday. And I was talking to Trina. I have like, and tripped on this, so we were out at the pool yesterday,

and I was talking to Trina. I have like, and they're not new, but they're exposed now, veins in my feet, because of all the exercising and barefoot stuff that I've been doing. You get any more vascular things. I do. They're just more connected, dude.

Oh yeah, no, of course, right? Like, you need to share how to do more blood. You need to share just how disconnected you were with your feet Oh, yeah, no is extremely disconnect like you couldn't move your toes. Yeah, no, I couldn't I couldn't move my toes I definitely couldn't do short foot You know I had an excessive pronation and in both sides one side really bad And I wish we did it before and after video cuz yeah, dramatic Improvement you made I mean if you've been watching my Instagram since the beginning you've seen it because I've been sharing and I wish we did a before and after video because it's dramatic. Did we improve it? You made it.

I mean, if you've been watching my Instagram since the beginning, you've seen it because I've been sharing, I mean, my squat, I do this all the time. I still have some old videos of me squatting and you can see my mechanics when I squat versus when I squat now, like it's fucking night and day difference. And that was a huge process and it was a huge struggle

for me because I knew that I was, I knew I was going to lose muscle because I knew the, the amount of attention that this needed. It's, it's not as simple as I'm going to go buy maps prime and every once in a while I'm going to do some of these movements. These guys tell me I should do. It became the priority. And it's, it's not just that, but did you lose a lot of strength though?

Yeah, I did. Well, like a little bit, but bit by me going back to apply it Well, but you got explain though why you couldn't lift heavy while you're doing it. Yeah, and let me finish so Here's where here's the break through that you got to get through to with this is If you truly are trying to fix that and that's a priority Then you you kind of need to just let that piece go. That's an insecurity of yours.

It's an insecurity that you need to hold on, because let me tell you something, I'm already back on my kick right now of eating more, training like a body builder while I'm still incorporating a lot of my prime and mobility stuff and I'm putting muscle on like fast. Like the body remembers, that hard work that you put in, it's crazy, it's hard to see new records

right for yourself. So let's say, and we'll use my mind because I tracked this all the way. So 208 pounds of lean body, lean muscle on my body is a lot. I probably came all the way back down to about 180 something pounds of lean muscle. That's a lot of muscle. It's a ton of muscle, it's scary that I lost all that.

But it's like coming right back on and I'll shoot up to 208 and lean body mass really quick. Now getting to 210 to 15, that will take more work, more volume, more consistency. But it's crazy how quick it comes back on once you've, when you've been there before. So letting go of that, I need to look a certain way, or I work so I work my whole life to be 208 pounds

of lean body mass. Nah, fuck that, like I need to move better first. That's a priori. Right, but there's also this factor in that, because I know what people are thinking right now, they're thinking, well, if I have these imbalances, if I have these recruitment pattern issues, why can't I work on those issues and continue training heavy and squatting?

Well, the problem is when they conflict with the imbalances. That's what I want you to talk about because it's not just the time thing. It's not just a, oh, you don't have enough time. It's not a hard wire, did it? Well, thank you. And so when you get back to these like staple lifts, like you're going through like a, you know, backloaded squat, for instance, your body like as much as you want to think

that you can manipulate that process, like whatever you're working on, imbalance wise, and I was trying to address with mobility. Now when I go to add a significant amount of load, the only like driving mechanism that your body really, it's hard wired to do already, well overpower even your own mental capacity to try and control that.

What, for example, was when I got hurt, was, so I started getting really excited during the process because I was seeing lots of improvement in my imbalances and my mobility. And what is the first meathead side of me do because I want to get back to that muscle and squatting back to 400 pounds. Like I missed that.

I'm messing with 185 or 135 on my back. That doesn't look cool. It doesn't look cool doing that in the gym when you're fucking six, three, 200 some pounds. Like, you know, when the chick next to you is out squatting you. Like I get it, dude. I get.

It's a nasty grass man. Yeah. So of course, asting you. Like I get it dude, I get. Just get nasty grass man. Right, yeah. So of course, as I, as now I'm getting down, it has to grass and I'm, and I'm feeling better, I'm every week I'm stacking on a quarter, a quarter, a quarter so I could hurry up and get there and sure, shit, I start pushing over 315 and that's all it took was, whoop, just a little bit off

but back to that too quick. That old habit pronated a tiny bit, then I strained my hip flexer on the other side, and then that set me back again. And that was all ego-driven, right? So you gotta just be okay with that. It's not saying, we could say here and talk about, Justin's talking about incorporating tension movements,

and this is where maps anywhere is awesome, and we can talk about all these techniques you can do to not lose muscle but don't worry about it. Like don't get, fretting over losing three or five pounds of muscle, believe it or not, is not a big deal. You'll be blown away, what you will be blown away is how fast it comes back. And if not, watch, you're about to see me do it right now.

And it just reminds me of when we get these clients that come in and you want to cater somewhat to their mental where they're at. You know what I mean? You're trying to make sure that they don't get so mentally frustrated with that right from the start that you kind of get them into it. But absolutely, that's an ego-driven question in itself. If you, I've used this analogy before and I love it. If you've, all you've ever done on a computer is used your, your two index fingers to type,

your, your, your hunt and pack type, right? And that's all you've ever done and you've been doing it for years. You can get, you know, you can get pretty good at it, right? You can get pretty good at doing it. And then all of a sudden someone comes and says, no, no, no, no, no. Here's a technique and once you get good at it, you'll fly past how fast you could type, but you gotta use all your fingers, and you need to practice.

And so you spend one day practicing with all your fingers, and then the next day, there's a race, and if you type faster than this particular number, you're gonna win prize money. Well, guess what you're gonna revert to. You're old way of doing it, because that's how, that's what's hardwired, and that's what you're best at

You're not good at the new way yet. So even though the new way is more efficient, it sucks for you So when you're trying to correct an imbatis, that's an incredible that's an incredible analogy because that's exactly what it's like And that's why don't worry about your record time of typing right now Yeah, you of course you're not gonna beat your record time that you did just six months ago doing the way you've been typing for fucking 15 years of your life. Practice the right way for a long time. Then, like, and that's what you're seeing right now.

I'm moved to like, this is voice dictation. This is what, yeah. This is why I'm sharing this right now on my Instagram is so you guys can watch this process. I do not want to lose my mobility, but now I'm heavily focused on putting on that muscle. See now, because you've done this, now this has been over a year, right? Now you can go and squat heavy, and your body's not going to revert to the old pattern, because you've given yourself time to solidify it.

And that's why some people may lose muscle. But here's the other thing I wanna say about the losing muscle part. If you're pushing your body to the extreme with muscle and you go to correct and balances, you have more muscle to lose than the average person. The average person right now listening, if you go and do it, that's a good point.

Because you're talking about a guy like me who's running anabolic. Come on dude. I'm taking, so when I say I went from 208 down to 180 something you guys got to take all those factors into it like if you took the average person it's gonna be way less if I took the average guy who goes away 5 10 pounds yeah no me maybe maybe 5 10 maybe 10 pounds probably around five and once I correct their imbalances and I reverse them it'll come

back on very like Adam saying, very, very quickly, but then you'll surpass your old stuff faster than you ever thought possible. And then all of a sudden you have no pain. So it's super fucking worth it. So if you're in this for the long, long haul, it's definitely worth doing this. Quick commercial break, hey, people ask us all the time,

how they can support Mind Pump. Here's what you can do. You can go to www.brain.fm-mindpump and get 20% off BrainFam for meditation or focus. You can also go to audible-trial.com-mindpump and get a 30-day trial plus one free audio book. Lastly, you can go to go get natureblend.com-mind mine pump and you will get a discount on Ben Greenfield's CBD product. Z. Razzlin, is it physiologically possible to put on muscle mass naturally after the age of 30? Of course. Hell yeah, look at Doug. Yeah, have they not seen Doug's and after? That would took a few years ago. I mean, for reals, your body never...

They just think that dogs 29. Yeah. Cause he looks 29. He's really 65 though. Yeah. No. It's just, it was I off a little bit there. Yeah, a little bit.

We had a cane, but he started working out. No, I think a whole dog, you were like what? 48 or 49 in the before and after picture? Yeah, 49 I believe. 49 and dogs all natural. Dude, 100% natural lifetime, never taking a sick, in fact, barely did anything aside from all the legal stuff, so barely did anything. You guys take creatine at least, did you even do that?

Yeah, I did that. Creating, I think that was it. Accused of taking steroids, if you look at these before and afters, they're pretty dramatic. And really what it was. Yeah, what a compliment. Really what it was is he went from poor exercise programming and his diet wasn't bad in the sense that he wasn't healthy. It just wasn't, you know, good in terms of getting lean, change his programming in his diet. And Doug actually also had some pretty good genes for building muscle, although he thought he had bad genes. It was just his programming, and his body just responded very, very well.

So that's his before and after. Here's the thing, your body never loses its ability to adapt. It definitely loses its capacity to adapt. And in other words, explain that. A 60 year old will have a lower capacity for total muscle mass and strength than they had when they were 30 or 20, but your body never loses its ability to adapt. In fact, the day that it does that,

it means you're dead, you're about your diet, your body now has lost its ability to adapt to anything and then that's when you pass away. As you get older, and I'm talking older, not 30, because that's ridiculous. I'm talking like advanced age, 70, 80, maybe mid 60s, but usually 70 and 80. When you're lifting weights, a lot of what you're doing

is preventing regression, but you can still improve a tremendous amount. I've had a lot of clients in their 70s who've had tremendous life changing strength building and muscle building effects. And when I say life-changing, I don't mean like they've got six pack now and they can go to the beach. I mean, Mrs. Johnson who was walking with a cane doesn't have to use any more, or Mr. Smith couldn't make his up his stairs, and now he can, or he couldn't reach above his head to grab a glass

from the top cupboard and now we can, or he couldn't do a squat without falling and now we can't, like life changes. Even just like muscle definition. I had a 75 year old guy that trained with me and it was just, I honestly, I had like those same sort of thought process where I was just like,

I just want to make sure that he's moving well and, you know, he's got enough strength to kind of support him in his movement and his abilities to do stuff. And then, you know, like, he even told me before, I was like, I really never did any weight training specifically. I was just did calisthenics and things like that. You know, and so I actually started to wait lifting with him. Obviously very gradually, an increasing load, but like I was just like astonished at the type of muscle development that was happening with him. It was still there. It was a new stimulus.

It was something that his body was adapting to. And that was encouraging me. I was like, wow, at 75, you can build. Did you know that mortality Spikes with people after they retire. It's like once they retire The risk of death dramatically goes up and it's not because of their age It's entirely because People stop they they stop moving they stop having purpose. They'll stay at home

And they don't whatever And you see their health really start to start to spread. You could seriously see that decline just in the posture once the shoulder is really, you know, protracted, and the head comes down and like it's just this, it literally physically looks like they're, you know, disintegrated. Now they're using the age 30. And this is why I laugh at that. The most fit, strong people that I know, that I've ever known in my entire life over 30. They're the strongest.

I set all my PRs after 30 that are my heaviest lifts. The women that I've known that are the most muscular and strong are after 30, maybe, and I don't think it's because over 30 there's some kind of magic that happens. Yeah, I honestly think it's because over 30 people tend to be a little smarter about their training and maybe they know they're more connected. They're dead anymore. Yeah, as you say, you're more connected. And that's where you bring up the old man's strength is,

it's the C and S side, I think that is really beneficial as you get older, like comparing a young boy who's just learning, or girl, who's just learning their body and these movements, they're nowhere near as connected as somebody who is, which is why I feel like sometimes you see these guys that don't even really lift weights, but they can pick up this rock that's like super heavy. And it's like, dude, this guy doesn't even lift weights in the gym, but he has this ability

to do that because that's that central nervous system, that ability to connect and do that when he needs to, right, or she needs to. So when do you guys notice when you guys are training clients, what age do you see where, like let's say you're training someone for a very long time, when do you start to expect that they're going to lose performance and muscle at what age do you guys start to see that? I don't, I don't, I don't know what you're saying because I don't think that ever happens.

I don't have a, I've never had a clue. You know what I mean though, like let's say you're training someone. What I can tell you is that I know there, I've seen the, how more difficult it is based off the age, right? So taking somebody between, and it's actually funny because early is just, so it's like this bell curve. So I think training a eight-year-old

is extremely difficult because of proprioception and focus and body awareness, all that shit is so poor at that young age, right? And then as a sort of the hardwired version where they've done all these horrific patterns, they've established that you have to like unwind and unpack. So that's the, you know, 65 year old who's been, who's never done anything to fix them, right? So there's this bell curve, right? So when you're really, really young, it's really challenging to teach that body, to teach them how to connect and do all those things. As they start to get older into their teens, it's still challenging.

They start getting into their 20s, a little bit more body awareness, especially if they have some sort of an athletic background because that typically speeds that process up for somebody or got into lifting weights like a salad in early years. So those people tend to be a little more connected. So in the, and then they start getting 25, 25 to 35 to me is like prime time. I mean, you are, you, uh, most men are fully matured by that time, same thing with women. They've been connected to their bodies for 25 years of their lives. So their central nervous system out of, I feel like 25 to 35 is like the, the peak of body responding, right? Then 35 to 45

still pretty solid, man. Most clients that I ever took on between 35 and 45, but what starts happening around that time is now the imbalances, like Justin said, start revealing themselves are way more apparent, right? So once you start hitting 35 plus, if you had bad, bad habits, you know, all the previous 35 years, now as a trainer, I've got a lot of issues I gotta address before I can get to the cosmetic side of the business.

I just think you get away with a whole more when you're going to put the thing. Well, yeah, I think to like your body, depending on like injuries or any of these things that have created these imbalances or even like pregnancy or you know, things like this, the altar is like hormone profiles and like you know, your body just matures,

and it sort of operates off of a different preset. But I mean, there's still a way to then reintroduce like Hardwire these ways that were beneficial to you when you were younger. It just, it may take a lot more work based off of how much you straight away from it. Well, one thing you need to consider too is this, is that, so if I train an 18 year old guy,

and we start lifting to put on size, right? He's gonna put a lot of size on compared to if I trained him at 30, and I decided we're gonna put on a lot of size, but this if I trained him at 30 and I decided we're gonna put on a lot of size. But this is the, here's the difference. 18 year old self is really skinny kids still. But he's gonna put on size anyway. This actually happens to men anyway.

Between the age of like 18 to like 20 something years old. Yeah, and on box, so it's a good old. You're just a bigger dude. Like you run into like, and if you're listening and you're a kid, you're a ball of test. I'm walking boner. Yeah, you are a walking boner Dude is like, but you're just trying to tuck it in your you know in your pants. Yeah, exactly and that's not like it and things So your testosterone really fucking takes off after about 14 15 and peaks at 18 But you're at 18. You're not your your biggest you

When I see guys and I meet them in their mid 20s, they, even without lifting weights, and this is just same activity level, you're just bigger. A man starts to be churn, he just becomes on his own. So part of that muscle growth is you're kind of like amplifying what's kind of happening anyway. You know, like I remember when I was 14 lifting weights, I mean, over one summer, I put on 15 pounds of lean body mass.

I probably would have put on 10, anyway, if I just ate more, because I'm 14 years old, just because that's what happens to the body. I mean, you watch these kids go from freshman year to senior year without lifting weights over the summer. They're just like, whoa, what happened to you? Yeah, it just kind of happens naturally. testosterone levels do start to decline a little bit

after 30, but if you're active, that slows down quite a bit. And here's something else that's interesting. When they compare active men in their 50s to active men in their late teens, early 20s to testosterone levels, it is a little bit lower, not that much by the way, but it is a little bit lower. But their free testosterone actually goes up. So your total testosterone may go is a little bit lower, not that much by the way, but it is a little bit lower, but their free testosterone actually goes up.

So your total testosterone may go down a little bit, but free testosterone stays around the same if you're active when the free testosterone is what's important. So at least for guys, there's less, to worry about what this, here's what I noticed. When I have trained clients for a long periods of time, I don't start to see declines,

and I'm talking about people who are pushing the limit, right, I don't start to see declines, and I'm talking about people who are pushing the limit, right? I don't start to see declines and strength until they start to get close to 50. Now, I will see declines and agility. That happens pretty quickly. Like an 18 year old bounces around like a gazelle, and a 45 year old no matter how much training is gonna lose some of that, I think.

But strength takes a lot longer. Strength and muscle take a lot longer to lose. Boxers have been saying it for years, like the old boxers will still hit you just as hard as they did when they were young. So, yeah, when it comes to age, I tell you what, Arnold Schwarzenegger said it well, when people would ask him, am I too old to lift weights? And he would say, you're too old not to lift weights.

Always one of my favorite quotes. So check this out. Go to YouTube and check out MindPumpTV. We post a new video every single day. We do everything from exercise demos to discussions on controversial topics. We just posted one on fasting. We have some funny videos up there as well. It's a great resource for fitness and wellness, and it's constantly updated, and at some point we may even post more videos at a more rapid rate. So it's one of those channels you definitely want to. I want to add to that too, because I just recently did a post on the forum because a lot of

people don't realize how we organized it to help you too. So when you subscribe to the channel, you can go to the home and there's a tab that says playlist. And when you click the playlist, you see that Doug has organized all these videos in specific categories that we address, like squat like a pro or shoulder pain or hip pain or all these different topics. And then there'll be a series of five to 15 videos all on that topic. So there's things that you're looking for that you need specific help in. We've categorized them in playlists

because I mean, shoot, we already have almost 300 videos already that we've launched on YouTube. It's a free library. Yeah, highly recommended, especially if you're obviously in the... And it's designed to complement the program. So once again, when we created maps, you know, we, we agreed that like we don't believe in this. This is the only way to run your program.

Like we encourage people to modify template to then improve and bring in other sources of, of quality information into there and other movements. Excellent. Also, if you want to ask us a question that we can answer on episodes like this one, the place to do it is on Instagram. You go to MindPump Media and you find the meme that says Q&A or Qua, Q-U-A-H, and ask your question in the comments, make sure you hashtag Qua.

And if we like your question, we will make sure we feature it in one of these episodes. And you can also find our personal pages on Instagram. Mine is MindPumpSal, Adam is Mind Pump Adam, and Justin is Mind Pump Justin. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump Media.com. The RGB Superbumble includes maps on the ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal and Iman Justin to systematically transform the way your body looks, feels, and performs. With detailed workout nutrients in over 200 videos, the RGB Superbundle is like having sour, animal-added Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a 430-day money-back guarantee and you can get it

now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump.