Mind Pump: Raw Fitness Truth - 566: Antiglycolytic Training, Steel Mace & Club Training Adaptations, How Your Sleeping Position Affects Your Posture & MORE

Episode Date: August 4, 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 antiglycolytic training, T-Nations article on building workouts based on your neurological profile, steel mace and club adaptations and how much sleep affects on posture. Guys talk about taking mind enhancing substances before they record (3:21) Socius plug (7:00) Sal talks about his latest Instagram story regarding post workout time eating window (9:03) The myth you have to replenish glycogen post workout Learn how to listen to your body Adam talks about his “lack” of protein intake (26:38) Targets whole foods first Has been taking a shake every day Organifi Quah question #1 – What do you guys think of anti-glycolytic training? (28:52) Similar to Crossfit Olympic lifting Should not be training to failure Intensity is a tool Quah question #2 – What is your opinion of T-Nation’s article about training right for your profile type? (41:33) Do not have “real time” results yet Stool testing is a snapshot of your gut Listen to your body Quah question #3 – What physical body adaption will you get from steel mace/club training? (49:58) Maintain health and function between foundation workouts Rotational strength Core activation with the steel mace Quah question #4 – How much does your sleep posture affect your imbalances and mobility? (1:03:45) Imbalances causing you to sleep the way you do Sleep is #1 over nutrition and exercise Quality over quantity Meditative walking Related Links/Products Mentioned Socius (website) Sal’s Instagram post (Post workout window)  How To Fix Your Gut: 9 Bad Things That Happen When Your Digestion Goes Wrong, How To Hit The Reboot Button & The Best Way To Detox Your Body. (article) Organifi (website) Discount Code - mindpump In China’s Medal Factory, Winners Cannot Quit (article) Train Right for Your Profile Type (T-Nation article) Tools of War: History of Weapons in Medieval Times (book) THE PSYCHOSIS OF SLEEP DEPRIVATION (study) Brain.fm Discount Code - mindpump Artificial Light From Digital Devices Lessens Sleep Quality (study) Get our newest program, MAPS Prime Pro, which shows you how to self assess and correct muscle recruitment patterns that cause pain and impede performance and gains. Get it 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. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this exciting episode, oh yeah, of Mind Pump. In the beginning, we do a little bullshit like we normally do. We talk about a company called Socius that we actually on air discovered that we really liked. Yeah.

We talk about a post that I did on Instagram about post workout nutrition. You're not gonna wanna miss that, actually blowing some minds over here. We're gonna have some knowledge about how you may want to not engage in the post-workout in your show. Those of you that dig the science and don't like the bullshit and skip to all the questions,

this is one you're gonna want to listen to all the other things. You science heads. Here you go. Definitely. And then Adam, I feel like I need to mention this. Adam talks about a protein powder company that he likes to use organifi. Actually, don't mind their products as well. It's one of the only protein powders I can tolerate.

And we have a discount code for you. If you do want to get it, just type in mind pump when you order or GANIFI protein and you will get a discount. Doug, is that organifi.com? What's the, yeah, organifi.com? Excellent. Then we get into the questions.

The first question was, what we think about an anti-glycolytic training? Does it sound complicated? It should. They designed it that way. What is it? Then we talk about TNation writing an article on building workouts based on your neurological profile.

We actually like TNation quite a bit, even though we think they copy us sometimes. Maybe. We have big egos. Then we talk about physical body adaptations you'll probably get from training with the Steel Mace and Club. My favorite. Not a Steel Mace in the club. They're actually called clubs themselves. Always the dad jokes. Finally, how does your sleep posture affect your imbalances and mobility? How big of an impact does it have? And what can you do in your sleep to maximize

your total wellness muscle building and fat loss? Finally, this month, we are running one of my favorite promotions. We're giving private forum access away for free for any of the maps program any program You enroll in you'll get access to our private forum Absolutely free now on our forum We have competitors on their stage competitors bodybuilders Physicians, PT's nurses you got it all on there. And me, Adam and Justin are on there.

It was there. Yeah, it was there. Answering questions, assessing people's form, if you have questions on your maps training or other types of training, we have crossfitters on there. Plus September 1st, this is going up. So not only are you getting hooked up if you get any of the maps programs for free,

and it's an amazing community that we've built in there. On top of that, the price is going up in September. Yeah, so it's a good time. Good time to enroll free forum access in rolling any MAPS program. The place to do it is mindpumpmedia.com. Have an edible or have a state change to have us commoners down. And then I started to notice I was stupid and I was missing a lot of words, sorry, right, like more than normal.

You were stupid. So then I couldn't have anything. So then we went, like we did hundreds of episodes since then. Now I think I'm so comfortable doing this and we've been doing this for so long that being medicated a little bit actually. Does it help you?

It doesn't lightens it up a little bit. It lightens up a little bit. Brings us the fun town. But I am liable to do a least one rambling session because I catch myself there. Because I get all, and I caught the other day, it was so fun to have to tell you this. I was getting all passionate about something

we were talking about. I don't remember what it was, but it was because I was medicated. And I looked over, I looked over you, and I had sucked you into the story so much, and I was circling the wagon, I was so much and I was now was circling the wagon I was done and I was like look I'm like talking like looking So come in here. Get on. Give me out of here

We out of this this dream, but I also know that I was I was speaking so passionately that I had pulled you in You were like this like listening When he's can stop I'm like no do give You know that, or else, thinking of myself like, let's see how long I'm gonna just make him sweat. Which is the other thing I think you're due, so he's like, I'm gonna let him go, cause real sooner he's gonna make up a word. This'll be awesome.

I'll see you in a 30 more seconds, and he makes up a word, I guarantee it. No, I get, she over-under on it. You know, I'm not, I usually don't do anything before a record, because when I do, I'll get really fucking passionate about shit and sometimes get too passionate. What I mean is, I have an idea about something

like a concept that I should exercise restraint when I talk about, but instead I'm like, for sure this is the way, this is it. I just had a crazy realization. Yeah. And then I listed the episode and I'm like, wait a minute. That's not true for everybody. So did anybody look it?

Did you look into these hats that were sent to us? No. So on the bottom it says wear it forward. Wear it forward. Yeah, I don't know if that is that like a pay at forward type of business. I feel like. Or are they just saying like stop wearing

your hat backwards like an asshole. No, I don't think it's that. Yeah. I think that. I know it is who started that trend the hair the hat backwards trend. I don't know God the first half the durses He rocked it for a long time. Yeah, what was that? Why before Fred Durs, I was just how he did it backwards Half God. We who did popularize backwards hats. I feel like it was was it hit hip hop or was it skaters? You know skaters. It was it's someone's like, Hey, my neck. Hip hop wasn't a pop when my face was. Yeah, coming in. Nobody really wears a hat backwards anymore. Do they? I do. Everyone's wrong. Do you? All time. Yeah, yeah, Justin does too.

Yeah, I do too. It depends on the type of hat. Right. You got I was just I've been wearing this one all morning. Backwards. Yeah. I just don't know. I just, I know you don't. I just don't know. I wish I looked good in the hat, I don't. It just doesn't work with me. Well, it's probably you. I look like a kid. It's not your thing.

I look like a kid. You gotta find certain, like I can only wear you to near. I can only wear it, yeah, I can only wear a certain style. Because certain styles, I look like you, it looks like a big clown hat on me. You gotta find, you gotta find like fitted, small. Does it look like a clown hat on me when I wear a hat? Have you guys even seen me in a hat? Yeah, we have we've seen it. It's funny. It happened all right

Justin did it Justin described it before where you have this like yeah, oh shit. They posted me. Yeah Adam Adam got randomly posted In a cloud of smoke wow. Yeah, they're working with Justin Ren. Oh, they are yeah with the water project Working with Justin Ren. Oh, they are? Yeah, with the water project. Oh, awesome. I didn't know that. I was so cool.

Now I feel bad for that. Give him a shout out. Well, I tagged him after this. So she is, give him a shout out. Yeah, so can we read about him before, so we know we're shouting out here? Is it really? Oh, you know why here it is, we're forward.

Every item purchased helps provide one person in need with clean, drinking water. If they're working with Ren, then they're awesome. We already like you. Because that dude is, yeah. I've never met a person that just genuinely passions. Like a gentle soul. I met them.

Okay, so okay, since we're doing it now, we're officially shouting them out. I felt bad because we get boxes of stuff all the time and 99% of the time we don't even wear it or check it out or do anything. Yeah, and I really sure I spilt my cup of coffee I spilt my chimera on me. The other morning and I was like fuck it was a white shirt and I was looking through the boxes and stuff that I was like oh I found this and it's a and I pulled it out and I'm like okay this is cool. You know I don't even know what it's for I put it on and I'm like, okay, this is cool. You know, I don't even know what it's for. I put it on and I'm like, oh, I didn't know what that word meant.

Yeah, I didn't even know what Sochi S was. And I was like, oh, this is cool. So my bad for not shouting you guys out and tagging you. I was not attached to you guys on Instagram. I am now love the idea, love Justin Renn. So here's your official shout out for the business. It's Sochi S-O-C-I-U-S. And for every client, let it up, peace of clothing.

There it is. Right, there it is, that's the word I'm looking for. For every piece of clothing, item that you purchase would be a shirt or hat that provides one person a lifetime of clean water. That's fucking cool, man. I like it. I also buy anything of theirs if they're working with him. Right. Yeah

No, I we all have so much respect for Justin So the fact that you're tied with that guy doing good things. We love it We'll support your guys's cause by the way We don't those that are listening to we we don't get anything paid or any that shit for this This is just literally this is how this I found this out. I spoke coffee on my shirt and needed a shirt. I was scrambling around the studio, found a box that would have been shipped to us. And this is it, funny how things like that happen.

Yeah, I don't mind shouting them out at all. Right, right. So you guys saw my answer story yesterday? I did not realize it would create a... Oh, I kind of did. I'm so glad you dropped that. All right, what do you want, bro? You gotta see,

here's something I got, here's your Instagram tip for me. Too much knowledge, too fast. Too much, bro. I got it too hot. Can't you back to back posts that are like paradigm shattering things for people. That's too much. I gotta spread them out.

You gotta spread that out. You gotta weak for people to digest that first one, debate it, research themself, get mad about it, tag their favorite fitness professional that's been touting that bullshit for years. You gotta give them that time. You can't go boom, paradigm shaman, next day, you're whack, and get another one.

You can't do that. You know what the karate chopping is, everybody's too hot. You know what it is, dude? It's literally peering into my mind. Imagine being me where I go through these spurts of like mania where I'm like, ah, and then sprinting, and then nothing. It's for a while.

It's like, it's so annoying to people around me. I know it is, my poor girlfriend, where I'm just like, but no, no, no being said the business side of you learns to be strategic about that because you know those patterns about yourself and you're like oh my God I am just full of all this knowledge right now. Get them. That's loaded. Yeah let me let me let me write about this but I'm not going to share it till next week.

I can't do that. I can't do that. I can't do that. Now it's hot. It's like when I buy the griddles hot. It's like when I buy a present for someone because their birthday's gonna be next week. You're gonna get the gift today.

Well, so, Kiriti, no way I'm gonna hold that gift. So, can we agree right now? We're only talking about one of those two because both of those in my opinion are big. Okay, both the food, both the adipolic window and the hip thrust thing in my opinion

are huge things to talk about and we're not talking about both. We're only only get one. All right, I want to talk about the post workout. Okay. No, no thing with that. That's a good one. So, it's a huge one.

It's a massive, massive one. This was very, this shattered, this was when we were interviewing the boys to just on throught. Yeah, so we talked before them, Iron Radio. Well, first it started with Dr. Ruscio. Right. Dr. Ruscio is a gut health specialist who we respect tremendously. He's our resource when it comes to that.

And me and him were having a conversation a while ago about things that can affect, poorly affect gut health or things that can cause problems with you. And one of the things he mentioned to me was how, first off, intense exercise, the overapplication of intensity, was very strongly connected in countless studies to poor gut health. And this is actually established. There's no debate with this whatsoever. I've known about this for a while,

that one of the negative side effects of over training or doing too much is that you end up developing or have a higher risk of developing gut problems including food intolerances. And a lot of this has to do with the inflammatory things that you produce. We're now showing that your microbiome and your gut is affected negatively while you're in this state of overtraining and gut permeability changes and all that stuff. So that's one thing that I already knew about, but he kind of hammered home. But then we talked about something

that was really mind blowing. He said, you know, the worst time that you can eat if you have gut problems or you have sensitive gut issues is right after you work out. And he explained why and- Which when he explained this, it was like so duh. It made so much sense. There was like, how have I not put this together before?

And it's because like everybody else, I've been brainwashed for so many years. Even though we've dispelled the whole anabolic window on the show already that it's, it's the benefits that you're getting is so minute that it's not worth focusing on. So we've already kind of said that, but it's not just not worth focusing on. It should be avoided potentially for a lot of people. It should.

So the the post workout window that Annabelle window is actually a myth that doesn't really doesn't exist that it you will replenish glycogen faster because you ate. So really, no matter when you eat, whenever you eat, then you start to replenish glycogen faster. Really, the only benefit is if you are going to work out again in a few hours, so you need to have

glycogen to be able to perform. Again, otherwise, it doesn't really make a difference. However, if you are already in an inflamed state, if you already have a sensitive gut, intense exercise causes changes in gut permeability, meaning there's a cell wall in your gut that allows certain things to go through and it doesn't allow other things to go through it.

Well, right after exercise, that changes a little bit. So things will go through the gut that aren't supposed to. And what happens is your body starts to identify these things as foreign invaders and starts to develop an immune response to them. And this is what food intolerances are. This is also what food allergies are, but to a much more extreme, on an extreme side. Food intolerances are much less severe. Like, you're not going to eat something and get anaphylactic shock, but you'll notice that

this thing that you eat tends to bother your stomach and the more you eat it, the worse it tends to get. And so that's what a food intolerance is. Well, post workout is like this recipe for disasters like this perfect storm. So you've already got inflammation in your gut. You've already got some sensitivity. Now post workout, during the workout,

blood is taken away from the gut. In extreme cases, by the way, one of the reasons why you feel like you're gonna throw up or shit yourself in extreme cases of intense activity or even be scared. Most people get rid of food. Right, and most people know this, if you've ever trained really, really hard through it.

You throw up. Yeah, you would do that crazy leg day, how nauseous you get. Your body's trying to get, it's trying to divert its resources to your extremities because you need to perform. So it's taking away blood from the gut and resources and going into your extremities. But then it rushes back in post-war time. Explain people, explain to people the evolutionary purpose of that. That was something that we talked about with him that I thought was really interesting. That was the duh. In cases of fight or flight, your body's goal is survival. It doesn't care about digestion.

It wants to survive. And so what it does is it takes resources away from areas that it can sacrifice and places them in areas that it needs. So your gut is no longer, it's not important at that moment. What's important is, you know, your extremities and being able to move and get the fuck away as quickly as possible. This is why you get a spike in cortisol, it's just stress warm up. People also don't realize that cortisol is an energy producing warm up.

So if you have low cortisol, you're feeling sluggish and shitty all day long, or if you don't respond well to cortisol, you're feeling slow and shitty all day long. So during your workout and post workout, you get this cortisol spike and you get other hormones related to that that actually cause gut inflammation, change your microbiome, and basically make your gut less likely to receive nutrition and digest optimally. So the worst time to eat is right after your workout because you've got this perfect storm if you have gut issues. So gut issue plus post workout, bad combination, but what makes it even worse is what have we been sold? So besides you need to have something after your workout, what else have we been sold? That you need to have

something that's fast. Quick digestion. Right, that's the solution. Right, this is great. Why it was so crazy, I mean, I don't know how many people I've seen, especially at the goals that I'm at, where as soon as I get down in my workout, there's one to two men's physique, her bodybuilder guys who bring their shakes to the gym,

and as soon as they get done hammer and leg day, they're inside their pounding their shake before they even leave the gym. And here's the word. Now, this is how opposite it all is because it really all hit me a couple days ago in the sense that, you know, I don't know about you guys, but when I learn something, I'll learn it and know it and understand it to a certain degree. But then it takes me a little while to chew on it for it to really impact

impact me and for me to really really get it. So First off, we are told that the faster something the faster we can digest something post workout the better because we're sold that we need to replenish glycogen as fast as possible. All of that is false and because we're sold that we need to replenish glycogen as fast as possible. All of that is false. And the quicker you digest something, the worse it is in that particular state of being post-workout. So, if I'm drinking like my Vitargo shake, which is super, you know, waxy maize carbohydrates and these pre-digested protein shakes that are bragging by how fast they can get absorbed

by the body, that's the way protein, right? Way protein's a big selling fast they can get absorbed by the body. That's the way protein, right? Way protein's a big selling point. It gets absorbed by the body so quickly. You are literally hammering that cell wall of your gut even more and causing even more problems. So it's like this, it's like we're literally doing the exact opposite of what we should be doing for optimal health.

Not only that, but most of your shakes and bars are artificially flavored, which those artificial flavors, those artificial sweeteners, also have a negative impact on your gut. And what's, and this is, by the way, this is very true. Athletes that train intensely, a disproportionate number of them have gut issues. This has been well known now in the health industry for a long time. Athletes tend to suffer from gut issues more than the average person.

Part of it is that this athletes tend to over train more, at least definitely more than that. I would love to see a study with someone also adding their 400 milligram caffeine pre workout to that mix also, because now you're ramping up the CNS before you get in there and then you go train like a motherfucker and then you get done, then you do that. Well, think about it this way, Adam, you were a pro-physic competitor, you were in this world. The harder and longer the workout, the more likely someone is to eat more, right?

After the workout, like, oh fuck, I just had, or me and, you know, so and so, just hammered legs for an hour and a half, we're fucking exhausted. Now we're gonna go eat like 10 pancakes and crush all this food because we need to replenish all this glycogen and protein and whatever, because we just had this crazy workout. Or I'm gonna have a massive shake

with all these carbs post workout, because I just had this, like the heart of the workout, the more they sell, you that you need to have, this immediate post workout, you know, food or shakes. It's a recipe for disasters like a perfect storm, and the crazy thing is now we've all been in fitness for a long time, so we all know people

who've been in fitness for a long time as well. I'm not even exaggerating, okay? This is honest to God's truth. I cannot think of anyone. I'm sure there is somebody, but I can't think of anybody that I know personally who's been working out consistently for 10 years or more who doesn't have gut issues. Every single person I know has gut issues in some way shape or form Who's been in fitness as long or even less than I have it's like

And it's got to be the combination of the fact that it that we're likely to over train So that's going to cause potential issues anyway, and then now for at least 15 years We've been really told that right after your workout, you need to eat or take a shake. I even see people advocating. Some people that we even are friends with will advocate quick digesting, eat some slices of white bread post workout

or this pixie stick of sugar or whatever, these gummy bears like. Chocolate milk. Holy fuck man. Like what are we doing to ourselves? Well, here I also wanna back pedal a tiny bit so because we did discuss this, if you have no issues with your gut

and you have a moderate training session to lower intensity training session, you are not really at risk here. So, No, if you have a healthy gut, I don't think you have. This is not an issue. session, you are not really at risk here. So, no, if you have a healthy gut, I don't think you have. This is not an issue. Yeah, you're probably. I don't wanna scare everybody who's hearing right now,

listening right now going like, oh fuck, I can't believe you're eating right now, like it's this huge, like you can't eat it. It's not that you can't. It's learning actually just to be more aware of it. And I know people listening right now have to have put this together before, right? I've had workouts before where I've trained so hard.

I'm nauseous. Like I've definitely had those workouts. That is not the workout that I wanna go and have something immediately after I lift. And on top of that, it's not the workout I wanna definitely have a shake immediately after my workout. So that's the takeaway from this. Now, it's a normal day for you.

You touch some weights, you kind of barely even break a sweat. The heart rate never really elevates that high. You're not you're not ever getting nauseous in the workout. And then you go home right from there and maybe it's 20 minutes later and you have a nice balanced meal. That's not a problem with that. Right. I mean, like Adam's saying, if you have a hell, you don't have any gut issues, it's probably, I mean, it's not a big deal to eat afterwards. If you have a super, super intense, crazy, crazy workout, you might want to wait a couple hours for things to calm down before you have your food, even if you have a healthy gut, just to prevent any future issues. But if you have gut issues, you should probably wait the people hour to post workout. The people I think of right now that should be really tuning in to this and trying issues. You should probably wait the people or two post workout.

The people I think of right now that should be really tuning in to this and trying to evaluate themselves is your crossfitters, your obstacle course racers, your orange theory lovers. Maybe in season or preseason. Yeah, maybe, right? And then maybe bodybuilders, right? Some of them that really train intensely at your higher level, right? The average gym goer probably not so much unless you're a circuit training type of person, if you're following like a CrossFit type of mentality, your Cross fitters for sure should be thinking about this. Like that's training that high of an intensity, because we all know what that, I mean, most of them collapse after they get that as a good

example of somebody who does not want a pound a shake right after their wad and something you want to consider. I don't think anybody will argue that nutrition plays a significant role. One it's one of the top things that will affect your gains in terms of your performance, your strength, your muscle building, and your fat loss, right? Nutrition is by far one of the most important things at the top of the list. But what we forget is our gut health is connected to that. It's not just what you eat, it's also how your body assimilates and uses it. So you can eat the best diet in the world, but if you have issues utilizing the food and nutrients

and assimilating them, then it really doesn't fucking matter. So even if you're just a performance-oriented or aesthetic-oriented person, gut health should be very, very important to you. I mean, you're not gonna look the way you, the best you could possibly look if your gut is infunctionally, optimally. And one of the first things that I personally notice

with myself and with clients that I've worked with in terms of aesthetics is how quickly their aesthetics change when their gut is healed. Like it's ridiculous, like I know for myself, I'll see my strength go down when I have gut issues and go right back up when I don't. It's a very, very quick transition. So even if you're thinking yourself,

I don't care about, you know, who gives a crap about that? I'm just gonna lift weights, a build, and get lean or whatever. No, this is something you should pay attention to because it's part of nutrition. However important you know nutrition is, this is part of it, so really, really pay attention to it. But it was mind blowing to me because so much of the things that we considered staples of proper nutrition and training, so many of those things actually did the opposite of

what they were supposed to do and pushed us further and further away from this optimal health. And this is just one way I always have to reevaluate common knowledge. And that just kind of brings one of those back to light. Like, are we doing this correctly? Is this really effective in those certain circumstances and those examples that it's showing that it's detrimental? It's not even like helping aid your performance.

Well, the best advice always, always, always will be. No advice will ever be better than this, is learn how to listen to your body and then listen to your body. Even the advice that we give is as confident as we are in our advice, if we say something and you do it and you're like, man, this doesn't feel good, don't, don't do it.

Cause I used to do that. I used to fall into that trap. When I would work out as a kid, I would do something or ID a certain way and it wouldn't feel good, but I'd force myself because so-and-so bodybuilder said so or this other trainer said so. So that was part of the process.

Like I have to just punish myself to get to that level. Listen to your body. If you don't feel good doing it, if this exercise hurts you in a bad way, or if this particular training modality is setting you going backwards in performance, or if we say eat like this and then you eat like that, and I've gotten indigestion,

or I don't feel good, stop and evaluate, and listen to your body. Your body's pretty effective machine in terms of telling you kind of directing you where you need to go, we just ignore it. You know, all this talk too about shakes makes me think about something that I've been meaning to tell you guys about too is, and I've mentioned it a few times

on the show, and now that I've been tracking consistently again for some time now is I meant I I grossly under eat protein on a very consistent. That's a tough one for you. It is and I feel like I have to to say that on the show because we talk so much the other direction because we know that the industry pumps that you know two grams three grams of protein and all these supplement companies are pushing the bars and shakes. So trying to convince you, you got to eat that much. But you know, when you look at, when you break down mathematically, what I have to accomplish

every day in terms of the amount of protein I need to take, the amount of calories that I need to consume to build my physique, I under eat. And I have been consistently taking a shake almost every day. And of course, I'm always targeting whole foods. And that's what my ideal way to get it. But I've had to incorporate a shake every single day. And there's, I mean, there's literally nothing wrong with that at all. I recommend shakes to people sometimes for that, you know, when I coach them

for that particular reason. Um, the type of shake you use makes a big difference to you. Well, yeah, no. I don't think you choose the same ones you used to. I know you don't, because I know the shakes that you've got. Well, no, I mean, for some time now, we were courting like three,

and I hadn't said anything about it because I was waiting for a company that we liked and that we, not only liked the taste, reputable brand, like the owners, a bunch of people have been sending me a bunch of stuff to try out and some of it was okay, some of it I didn't like at all,

but I love organify. So I've been drinking that shake. That's one of the few, that's actually one of the few protein shakes I can tolerate that don't bother me. In fact, there's a few companies, there's that one warrior protein is another one and some other one that I can tolerate,

but organically muscle maybe. Yeah, but organifies one of my favorite ones. I know they sent us a bunch of samples and we tested them out. But yeah, it's really just, again, listen to your body and know what you're doing yourself. And if you have gut issues, make that one your priorities because it will make a tremendous impact on your aesthetics and how your body adapts and performs. being brought to you by Kai Maricopi, is the only coffee that is infused with all natural neutropics for a cleaner,

color, and more focused buzz without the crash. Put the Kai Maricopi at MindPumpMedia.com and input the discount code MindPumpA Checkout for 10% off! It's the motherfucking f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f Yes. Quique-quique. All right, first question is from its Chris Stax. What do you guys think of anti-glycolytic training? This is an example of when we take a little bit of science and a little bit of information, and we try and over-complicated to make something sound really fucking cool and new. Yeah.

Yeah, you know what this is, right? Yes, I do. But I had to go, I had to look it up to make sure I understood what it is. Anti-glycolytic training. Yeah, I'm what this is right? Yes, I do I had to but I had to go I had to look it up to make sure I understood what the glycolytic training Yeah, so you well our body has the three inner the three main sources of energy right that it's usually and this and the glycolytic is one of them right and What happens is you you take something like that right? So we understand that one of the energy cycles that the body goes through is the glycogen, right? So that you're ATP, ADP storage that's using

and then the lactic acid, right? And then, so it's the whole creb cycle concept. And the idea of trying to play with that where you keep your heart rate at a certain rate to make sure that you don't tap into that is the best way for you to maximize. This is where I get frustrated with the fitness industry and we try and overcomplicate something that is like,

you're talking about the smallest details, and there's benefits to it. There's science to support what the benefits, but there's also drawbacks of it also, because if you're an athlete who needs to hit their, because the idea is that you'd never get into cardio, right? You never hit your cardio threshold. And they're saying that the benefits of it from the amount of muscle that you retain

in key plus the maximum amount of fat that you burn is awesome. And you get these benefits. And it's like these short bouts of sprinting, then letting off, sprinting kind of similar to what we've seen with hit or tabata. So they're trying to keep it all sort of fast twitch not really expressing. What's the thing, who's the guy, the kettlebell guy? Pawel? Yeah, Pawel talks about this and a few other coaches talk about this. At the end of the day, basically, it's don't train too intensely. That's really what it is.

For too long. It's about not going to failure. It's about, because once you go to failure, once you hammer yourself to a certain intensity, you get into the stage of glycolytic energy sources and they're saying you want to stay out of that and that's the reason why, because you get better results, which we agree with, which we agree with.

We always advocate people don't go to failure most of the time and modify their intensity and really pay attention to it because we know as trainers, we've trained lots of people. We know that pushing that intensity all the time results in worse results than if you don't do that. If you leave a couple reps in the tank. Crossfit did a study, a couple athletes, excuse me, a couple coaches that are very tightly knit

with Crossfit. And I can't remember the names, did a study on this where they trained typical wad fashion and then they took these other people over here and they trained them where they would stop them short of the super high intense stage. And who do you think progressed better in fashion, right? The ones that did actually did a study.

They did, the ones that didn actually did a study. They did. The ones that didn't go super, super crazy hard. Wow. Olympic lifters are... Surprise, I think. That came out. Yeah, Olympic lifters are the ones you want to look at with this as well. Olympic lifters are excellent at this.

They do these long training sessions where they're, you know, perfecting their form and perfecting their explosive power, but they're not training, you know, to extreme fatigue or past fatigue very often at all. And lots of money and lots of science has gone into Olympic lifting, by the way, more so than almost any other. This is why this is why how when I recommend cardio for a competitor who's competing, getting ready for stage one, they don't do hardly any cardio whatsoever. When they finally start to do cardio with me, they're only doing these short 12, 15 minute bouts. That's it.

Where they're going and then laying off, going and laying off, going and laying off. And the very last thing that I would even consider doing is doing these longer bouts of cardio. The drawback though is if you're an athlete, right? There's carryover for somebody who is a basketball player a cross fit or whatever by pushing beyond those limits. So for overall training, building muscle, burning fat, staying anti-glycolytic training is what's ideal and we advocate that. But there's also something to be said about the sport or something that you could potentially

be training for and the benefits of actually mirroring that. Isn't that so? And a lot of it's really the mental aspect. I mean, if you're in a competition where you're going to be tested to your absolute limit, it probably makes sense. I mean, of course you want to go into that event being your most fit, right? Yeah, conditioned. But you also want to have the mental fortitude to know what it's like and to deal with that extreme intensity.

You know what I mean? Because you could have all the fitness and the way that boxers call it heart, right? You could have all the conditioning in the world, but if you get pushed to that limit and you can't operate there because you've never been tested and pushed yourself to that point,

then you're gonna get your ass kicked. Well, it's interesting. You bring up the fact that Olympic lifting, that honestly has had the only science that has really dived into actual long periods of training and they've had testing the entire way through with that. The results are tangible because now you're applying these lifts and you know, you can track and trace whether they're performance gains went up or down.

And you know, like, I think the biggest problem for me with like just kind of speaking to general, your general average person is that there really aren't like, like, there wasn't any of that money that's gone into that type of rigorous, scientific, you know, in a lab setting, like testing your average individual person. So it's like, one of the, one of the, no, that's a fucking great point. There's no strength sport that has this much science,

as much science behind the training as Olympic lifting people. So here's one of the, one of the, I hate to say positives, but one of the, the cool things that have come out of places like the Soviet Union and Communist China is that they dump a shit ton of money on Olympic sports, because it's a source of national pride. What the shit of us like seven years straight? Well, it's a source of national pride, but then also because it's a communist regime,

they own you. Like they literally own you and they control you. So what they would do is they take these athletes away from their homes. So here you are, they've gone to villages and they've searched for who they think are going to be great strength athletes, whatever. They take these 14-year-old kids or these 17-year-old kids. It's a source of national pride. Hey, mom, hey, dad, we're gonna take your kid

and they're gonna live with us for the next 10 years because we're gonna train them to be a champion and a mom and dad are like, thank you, that's great, plus we're poor, so we can't afford it. They take the kid, the kid lives in the training center in the lab, eats what they're fed, trains the way they're being trained. Like in science, the more factors you can control,

the better, the better you can predict the outcome is more accurate, I should say. And that's what they did with a lot of these people. And I guarantee we haven't seen all the studies. I'm pretty sure some of them are, they don't want anybody to see because they're probably pretty scary. But a lot of the studies are on strength and they kick the shit out of us. And when the Soviet Union collapsed, a lot of their coaches came to US and then we started catching on. But they did not train to extreme fatigue.

That was one of the things they did. There was lots of volume, lots of frequency. Lots of volume. Yeah, and they made sure that it was based off of the skill and the sessions. And they wouldn't go to that extreme fatigue, that max exertion. They saved that for when they would compete. like, and they wouldn't go to that, you know, extreme fatigue, that max exertion, they saved that for when they would compete. And, you know, that's something, there's something to be said there, you know, when we're, when we're talking about this kind of stuff, it's like,

you know, there's a process in a way, like if, if the best of the best in the entire world are doing it this way, why are we like, even discussing this? Yeah. Well, this is, to me, this is where it gets tough for us because we always try and simplify it This the way we simplify a a deeper question like this is by telling people we say all the time Which is you know we we tell you that you should probably leave two in the tank that you know You should not be training to to failure in your sessions that intensity is a tool and it should be Used rarely it should be used intermittently into your routines,

not all the time, beast mode, no days off as silly. You're gonna get the most benefits if you actually make sure you take care of the body. You're not hammering the fuck out of the body all the time. But when you see something like this where they take studies around athletes that are at this level where all these things are controlled, there's not a lot of carryover for that for the average person.

So that's why I don't even like talking in depth with something like this because it's like, well, who's the avatar? Who are we talking about right now? Are we talking about a basketball player? Are we talking about the lady who needs to lose 60 pounds? There's never worked out right now. Are we talking about just the average kid who's going to college and he's a weekend warrior in the gym and he just wants to be buff.

Who are we talking to and how much does this really apply to them? That's a good point because there is some benefit besides the mental component, which we talked about earlier, to muscle hypertrophy for occasionally using extreme intensity. And it's because of the metabolic stress that it places on the body. So when you look at strength athletes,

and I'll place bodybuilders in there, so yeah, weight lifters, power lifters, all the highland game, strongman bodybuilders, and so on, the athletes that tend to advocate for failure and metabolic stress more than the others is bodybuilders and so on, the athletes that tend to advocate for failure and metabolic stress more than the others is bodybuilders. And that is because metabolic stress does stimulate muscle growth as well. So bodybuilders have learned to use that along with it. The problem is most pro bodybuilders, the best bodybuilders in the world, are such genetic freaks in the

Department of Recovery and are so synthetically supported with their hormones that they can go to failure much, much more often than the average person, not necessarily suffer the negative consequences. But for most people, you're going to get way better results, long-term and short-term, if you avoid going to failure and stop about one or two reps short of it. The point is, is that this is taking three, something that we've known for a very long time, the different energy cycles and how the body uses it, putting a spin on it, throwing anti in front of it, calling it a training program.

It's like there's nothing revolutionary really about this Information just remarketed. Yeah, it's just right. It's it sounds super scientific because you throw glycolytic in there and then you throw anti glycolytic and then throw training pro and then you throw training program after and it's like oh Shit, you know this is Part of this is is tapping into that gimmicky side that I don't like not to say that it doesn't hold water and it doesn't have some truth to it. It does, but this is this is the typical fitness industry where we take a little bit of good science and information out there, you know, we throw a little spin on it and we package it

and we sell it to the masses because it sounds fucking really cool. It sounds like it's revolutionary and new, but it's really not. It's just something else repackaged and shipped to you. It's a little bit of good information. Take it for what it's worth. Learn how to apply it to yourself and understand that it's not exactly true for all cases.

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 forward slash mind pump and get 20% off brain FM for meditation or focus You can also go to audible trial.com forward slash mind pump and get a 30 day trial plus one free audio book and get a 30-day trial plus one free audio book. Lastly, you can go to gogetnatureblend.com forward slash Mind Pump and you will get a discount on Ben Greenfield's CBD product.

Next question is from Joe Begodonets. Joe Begodonets. You're gonna show it up. He's got good questions lately. Yeah, yeah. Have you heard or seen T Nations article on building workouts based on your neurological profile? We're just going to head down this direction.

Keep heading this way. I know, so it sounds smart too. On that note. So TNATION is one of the few publications, I don't know, can you call them publications anymore it's on the internet now, that I actually really enjoy many of their articles. I do like their articles. They're typically on the cutting edge with their information and you know it's crazy, I feel like

we're on the same wavelength many times. You know how many times I've gotten articles sent to me from T Nation that like they just posted today and we like dropped an episode like the week before talking about that exact same, you know, topic. It is interesting. No, I don't think that they're copying us. Buying on us?

I don't think they're copying us. They're not for them. I just think that we're copying them. Maybe as far as it is. I know some of the authors that write for them. I just think that we're on the same path of trying to figure out what's right. They're searching for these new methods and questioning a lot of old methods. When you think about it, it's really not, and I know we've speculated on this before,

it's actually really not that weird because it is one of the few publications or whatever you want to call it that we all still read because they are on the newest stuff. They tend to respond to the bullshit challenge things. They challenge. great, you know, so they're probably reading a lot of the same studies that we're reading and they're presenting some of the information the best they can, like ourselves and so. Now that being said, I am blocked from commenting on their Facebook.

I swear to God, so I don't know what I did to get blocked. Faithful of a deal is a problem. I think what I did was, as I must have debated someone and then referred them to maps or something, you know, that might be like competitive when it became spam. Maybe, because, I don't know, but somebody was saying something about it and I disagreed with the article or...

Are you poaching people? I like that. I'm just being, you know, I'm just... Yeah, it's funny. We got all this figured out in maps. Yeah, so they blocked me from commenting. But anyway, so neurological profile is trying to figure out your, how your central nervous system operates,

what state it's in, and then design or tailor a workout around your body. Now here's the issue I have with this is, if you, for the individual variance here. Well, well, that's what they're trying to do, right? They're trying to individualize it so you can figure individual variance here. Well, well, that's what they're trying to do, right? They're trying to individualize it so you can figure out for yourself. The problem with this is you would need to take

a profile test right before every workout because that's how often, that's how quickly, that's how quickly could change. I could literally be in this incredible state neurologically, like CNS is fresh and strong and you know, I'm ready to go have this crazy hard workout and I could literally Almost get hit by a car crossing the street and now it's completely different So it can change very dramatic change by sleep what I ate

The thought that I just had it just ran to someone in the gym who's hot or annoying or whatever So that's the problem I have with you know know, basing something on a neurological profile. Is that your profile changes so? It's the same. Dynamically, it's the same thing when, you know, so their trainer was trying to get me into like lactate threshold and all these different like really high performance tests

where they do like CO2 max and all these types of things. And it's like, yeah, but that changes all the time. You know, like it is, it as cool as it is to like show where your current state is with that right now. There's so many other factors like if they're coming in that, you know, the results are gonna get skewed. Well, this is what we talked about with HRV too. Yeah. That's the other, I mean,

I do want to get somebody on that can further explain the science. Right, right. I mean, in my opinion, all of those kind of fall in the same category. I think it's all very cool. Yeah. Right, right. I mean, in my opinion, all of those kind of fall in the same category. I think it's all very cool. Yeah. I think we're heading in the right direction. I think it will ultra-specific.

Right. I think it will evolve. I think it will get better. I think we will know more about it. And I think we will refine the science in it. I think where it's at right now, it's tough to dwell on it too much and make it a priority This would be a game changer. It would be an absolute game changer if it was real time Like if I had yeah something I could wear and while I'm working out

It's telling me my neurological condition and how intense my work I should be and yeah, cuz just halo, you know, about that technology a little bit, it's interesting, because then sort of prodding and stimulating certain parts of your brain to kind of pattern these movements and all that kind of stuff. Like that's interesting to me, but yeah, maybe there will be some kind of device like that that will be that sophisticated.

This reminds me of like when people go, there's these companies right now that are doing these microbiome tests so you you send them your poop and then they give you an analysis of your here you go sir of your microbiome but here's the problem with that because I brought this up to Dr. Ruscio and he made an excellent point he's like yeah that's a snapshot of your gut at that moment. Literally, you could eat something, change your diet, whatever. And we know this. I could go from a keto diet to diet carbs, my microbiome will change. I could have a stressful day, my microbiome will change, and my poop is showing you what I'm pooping out, but not what's in my gut. I'm more accurate that we know, again, what we would want is something that's in my gut that can give me real time and

Tell me what's happening at this more manno technology comes in. Yeah, so all this information is great It's just it's not useful yet because we don't have real-time results now it's like after the fact now This all goes back to the good old-fashioned listen to your body because When you can become in tune with your body and your body signals and really, and what I mean by really listening is stop ignoring. Like if you know, you know, many times I've ignored my body, I'm going into a workout and I mentally am like, I'm gonna fucking beat myself up,

I'm gonna go so hard, but I know the signals my body are telling me is like, now dude, you need to go easy, but ignore it. You know what I mean? I got that attitude like, fucking, I'm just gonna push myself anyway. I do that all, I still do that all the time. And you have to become very sensitive to the signals and really pay attention to them.

There's nothing yet that's better than that. Now when we have like real time devices that you can read and see what's happening at that particular moment, man, that's going to be a game changer because then you have objective black and white information right in front of you that you can't argue with and you'll be able to look at. Like the, dude, we're in the Silicon Valley. Somebody's working on that right now. Oh, dude, it's like, it's like those, those insulin readers that people are getting those real time continuous glue comers. There you go. Continuous glue cometers. Like, the tests they're doing on that is, dude, this is going to change the the whole landscape I'm so excited for that kind of technology to come out and it's here. Yeah, it's only matter. Yeah, but before

Be convenient, you know, I mean like it's gonna be there. Yeah, those continuous glue comators have taken the Have you spoke to your own lately? What was last time? Not in the last month or so, but maybe like a month ago Not in the last month or so, but maybe like a month ago. I spoke to a message. I just want to blow a jaw right into what I told him. Yeah, because there's certain companies that are actually building this into wearables and certain things. And so he's like, he's gonna explode.

You should. This company's gonna blow up. You should invite him back down for when Josh Trent comes in here on Monday. That is a great call. This is what I'm doing that. This is in the next five years, you're gonna see this everywhere,

where you're gonna be able to measure your glucose response to your food in real time. And by the way, the studies that they're doing on these continual glucose monitors is taking the glycemic index that we normally read and crumpling it up and throwing it in the garbage. Yeah, it means it's shit on it means nothing. Literally means nothing because you have two people that can eat a cookie. Well, you saying try this diet, that means jack shit anymore. It means nothing because it's so individual. Like these studies are showing that one person can eat a cookie

and get a better glucose response than this guy over here who ate a fucking almond. Yeah. You know what I'm saying? Now what? What the hell's going on here? So, this is exciting. Yeah, so, you know, it's all goes back again,

listen to your body, that will be your best guide in terms of how intense your workout should be or what they should look like. That being said, it's exciting to see the direction that we're going, super exciting. Look forward to it, man. Spam, rice, and eggs. Woo!

Gross. Yeah, gross. That's good, man. You like that? Come on, dude. We wrapped in seaweed. Dude, that's Hawaiian. I know that. I know.

I know. I'm gonna have that when I go to Hawaiian next month. Nice. Sorry, go ahead, Dad. All right. Spam, rice, and eggs question is, what physical body adaptation will you get from steel, mace, and club training?

Oh, good question. I like this. You know, just looking at Justin, he does it all the time. I can see that it, you're gonna go it, I think it develops a large brow ridge. And let's see, big calves and a thick neck of the mouth just kidding. Go ahead, this is your net pore complexion. This is the net pore complexion and big kicks. This is your wheelhouse brother.

No, this is great. Like I honestly, I love the fact that what, how I've used clubs and how essential they are now and my routine and my off days, especially from hitting a really hard session, doing upper body or shoulder work. Just to maintain health and function and communication all these little muscles within the shoulder girdle and just to get everything to respond and be active and communicate properly.

The clubs and the macebell are an enormous benefit for me for that. So just to get rotational strength and express movement that we are capable of doing, it's great to just kind of like do arm circles and kind of warm up and do your thing, but to then train to get stronger in that movement is a entirely different process. And you really can build strength in that rotational movement. And it's interesting to see how that bleeds in to now.

Well, if you were messing in pulling movements. If you had to give it like a short term or name, like so we talk about hypertrophy or strength building or what would you say? It's like rotational strength. Is that what you would say? Yeah, just to simplify it's like rotational strength? Is that what you would say? I'm just to simplify it really, yeah. You can build upon that and get stronger

in rotational movements, which for athletes, let's just talk about that, how beneficial that would be. Most sports you're gonna do requires your shoulder to go through all kinds of different things. Almost everyone, I could think of right now I can't try to run through all the sports right now What athlete would not not need that or would that not be conducive swimming golfing

You know what I noticed from the steel mace Incredible core activation. Yeah, especially when you got to yeah because you're fighting momentum So there's a certain amount of momentum you want to use with the mace, but there's also you have to control that momentum or you will hurt yourself. I mean, it feels like your spinal snap if you're not careful with a heavy weight. And so you're having to brace your core and coordinate your core with your movement, which you can work your core directly to strengthen the muscles and build the muscles for aesthetics. But then you can also work your core in conjunction with movement and momentum,

which is more likely how you're going to need your core to function in real life. Well, it's decelerating the force. So that, you know, it's, and this, this applies a lot to sports and life issues where it's like, you know, you get certain forces that are coming at you. How do you stabilize properly? How do you adjust and control your body within like all these variables that are coming at you? And so this is one of those ways where it's like, yeah, you're swinging something super

heavy and, you know, I'm creating and generating this force in my core to, you know, sort of get that pendulum effect. But I'm also decelerating that force. So I'm creating it and I'm decelerating it at the same time. Which to me is right away, I think, CNS and the benefits of that in comparison to like isolation training or hypertrophy training where I can get the benefits of hypertrophy

sitting in a isolated position and getting a pump, which helps me build muscle, but the overall central nervous system that I'm getting from that because I'm getting from that, because I'm not having to control it with all these other muscles, like Sal was saying, including your core, your entire body, it'd be grounded. Like, there's a lot more going on

and a lot more benefits than just that. And it's just way more dynamic. You know, like how many exercises do you do that are that dynamic? Like where the movement is so fluid in like, like, you know, everything else is just so static, you know, in my opinion.

And like, that just doesn't represent a lot of what I would do outside of just training with weights. So there's a lot of carryover to it. So that's another big appeal for me. You can't get away with bad form either. The way you can get away, like, somebody can do a bicep curl, like 10 different people can do a bicep curl, all with different mechanical issues, right? That have poor recruitment patterns and it be performed okay.

And they get a bicep pump and they exercise and they have no idea of these wrong. If you cannot do a macebell swing, I mean, you'll know right away. You'll know right away. It definitely points out your in balances or poor recruitment patterns. It's a good point because honestly, don't even do it if you don't have good shoulder mobility yet.

Right. You know, that's something that it's like you got to put the work in. It's almost at the higher end level of like a skill exercise that you can even attempt. You have to put all the prerequisites have to stack up before we even get to that point where we work on this even further.

So. Have you ever seen like a, you guys ever seen like a really big buff? Well, I was just gonna say, have you ever seen Ju-Jee and Craig Caperso swing those things? Yeah, it's scary. They muscle it.

Yeah, it's scary. Because they don't understand it either. That's it, you have to train it. But it reminds me of like when you see like a really big buff dude throw a punch and they're muscling it or throw a baseball or you know, when I used to grapple, you'd see these really strong dudes trying grapple and they're muscling everything because they're over applying strength when they don't need to and they're under-playing it when they're supposed to apply more and there's no good coordination with their movement. Mace and club training is very good at teaching you when to apply strength, when to reduce your strength and when to connect all that together. And I could see the benefit of doing the clubs

or the steel mace before your workout, after your workout, and even potentially in between your sets to translate what you just did with your workout better. Well, this is a good topic for me, and this is kind of like, I've tried to figure out how to articulate all this stuff because it is a little bit outside of like a lot of people's thought process of like how to work out, you know,

and like, where does this fit in? And, you know, you're talking about those specific points and Adam brought up the CNS training. And, you know, there's ways to, you know, you need to train the body to be able to produce like this force in this really high amplification of magnitude of force when you need it then, but then you also have to be able to control that force and then you also have to be able to control your composure and decelerate that

force. So, I mean, it's complicated because, and this is where we get into like Olympic lifts, right? So, for me to be able to be able to generate enough force to be able to boom, explode, and drive through, and get those ground forces to drive the weight up, and to get enough lift from it, and then loose, be loose, relax. At the same time. At the same time. At the same time. So that just happened, boom, that was like a split second that I applied the force that

I needed. Now I have to relax my body. And now I have to tense my body in a way that I'm controlled and I have good composure and then I'm getting underneath it and then driving through the end of it. So it's like, it's such a complicated process, it's a skill that, a lot of times, it's way outside of people's understanding that just wanna like work out and lift weights

and build muscle. It's fun. It's crazy to me that it's not a staple thing in most athletes' regimen because I feel like there is where it's huge. I mean, I wish I would have known about the clubs and the Maze back when I was a kid playing sports because the carryover for an athlete is huge. I mean, it's great for an average person.

No doubt. That's why we're fans of it. We talk about it. We use them. And we totally advocate others to try them and see if they can actually perform the movement. And if not, fix your imbalances to get to the point where you can control it. But, man, for an athlete, to me, I feel like it's a no-brainer that these types of tools should be used in your regimen somewhere. Well, look, I've been in gyms for over 20 years, okay? Longer, actually.

That's professionally, but I've been in gyms long over 20 years, okay, longer, actually. That's professionally, but I've been in gyms long on the map just because I worked out as a kid. And I've seen machines come and go and change at least four different times, major changes in the way machines look, at least four times in that entire period of time. The one thing that has never changed in gyms are dumbbells and barbells because they stand the test of time. The one thing that has never changed in gyms are dumbbells and barbells because they stand the test of time. Kettlebells, steel maces, clubs are older than dumbbells and

barbells. And they're still around. These things have been used by athletes and grapplers and wrestlers in the military. Isn't it funny how hard it is for us as humans to look outside our own scope? I'm 35 years old So to me anything that's 35 years old is ancient right if it's 35 year old it's ancient to me because it's only been around for It's been around for as long as I've been around so it's old But and you think about all these cool selectorizer machines and hammer strengths and the latest machine to do this And that's such a great point to bring that up these fucking tools Hundreds and hundreds thousands of years some. Some of some of a mace, mace training was around in the medieval times.

Yeah. Right. That's what they used in war and whatever. No Terry training. And then people kept it after, you know, nobody used the mace in war anymore. Right. But they still kept it because they noticed benefit to their performance in sports and on the field and in wrestling and all these different things They stand the test of time for a reason body weight exercise stand the test of time For a reason so if you're listening right now and you're thinking like all these exotic tools, you know I'm not gonna get any benefit from them try it try it Get this and no one's not an exotic tool An exotic tool to me is a shake weight a

Thigh a thymaster thing a the newest gimmick gizmo tool that will come and go it'll sell a million makes make somebody rich Nobody will talk about it in five years. This is not that. This is something that was before This is what all those gimmicky tools they based it it off of. What the carry over the things, you try to oversimplify it. Right. Because it's a complex set of skills that, you know, it's your proprioception, your body awareness, like all these factors

and your mobility, all these things play a factor in, you know, how effective you are at performing this skill. And so it takes work, man. It takes work to sharpen up the skill. You can start wherever you are. There's ways to start where you can just, you start just by holding it behind your head and you just start a nice little pendulum rock. And you get your body accustomed to it.

And you go through the process of like one by one step by step, there's, there's, you know, a way to sort of inch your way to get to, you know, a really good looking swing. There's a lot of wisdom, be cool to put at YouTube series together on how to get to a good kettlebell. I mean, a good macebell swing, because there is, there is a lot of little parts.

Yeah, I've had a bunch of people actually asking, when we're gonna do a series like that. Let's do it. There's a lot of wisdom in ancient, you know, standing the test of time, modalities, especially when it comes to exercise and training. So when you see these cultures, you know, who've been doing these things for, you know,

hundreds of years or a thousand years, like pay attention. The reason why they've been doing it so long is because they have a tremendous benefit. And I mean, this goes for everything. Martial arts is great too. You look at martial arts and you look at some of these old styles and you're like, well, why are they kicking like that?

That's not very effective on the street. And it's like, well, it was back then when they were fighting on boats. That's why they stood so low and they kicked the way they did. Or they had shoes on with seashells on the side. And they used them to cut people. And that's why they stood so low and they kicked the way they did, or they had shoes on with seashells on the side, and they used them to cut people, and that's why they do the knife-rich kick, or whatever, like pay attention to this ancient wisdom

and put it in context, and these methodologies, the Mace and the club were used by, I know in India and in the Middle East, the clubs were used by wrestlers. That was, and Mace were used by wrestlers, so lots of carry-over over for grappling for sure. Quick commercial break you guys.

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Go check it out. Next up is John Skovil. How much does your sleep posture affect your imbalances and mobility? A lot. You know, I had to think about this for a little while. I'd be so sleepy. Yeah, so it definitely affects mobility and imbalances

because you're in a position, and you may be in a certain position for a long period of time so muscles will stretch Based on that position for you know five hours six hours however long or in that particular position That could definitely affect your day-to-day however Have you guys ever had this use remind me of this just happened me like two days ago. I was so tired We had this those days where we just we had guests back to back to back and I'd been going from five a.m. I came home like seriously in my shorts and shirt

and everything that I wore that day. And I never sleep face down. I always sleep on my back, but I just popped down and my arms were underneath my chest. And I woke up in a pool of drool and my arm, everything had gone to sleep. So I couldn't use my arm. I couldn't, I woke up scared death bro.

I had something paralyzed. I still had to wake up and I'm like, I'm smashed in the pool of drool and my arms are, our arms are asleep because I fell asleep on top of them. It was the scariest feeling. I was like roll, roll. I roll my side and then I like sat up with my abs right sat up and then I'm like swinging my arms.

To get the blood flow again. Oh god, I can move my fingers. Thank god. I'm not dead. I have to move my arms behind my head. I can move them after that. It scared the shit out of me. Did you almost call like Katrina? Oh, I was I was I I was, I was freaked out. I was for split moment, right?

I was only a split moment, did I actually think that I was paralyzed, but it did for one moment ago. I go like, oh my god, what happened to me? That's happened to me where I had to like, lift one of my arms to move it, because I'm afraid I'm gonna roll over on and break it, thicken and feel it. What I was gonna say is, sleep,

your sleep posture does affect mobility and imbalances, but not nearly as much as your waking hours do, because although you may be laying in a position, like the fetal position, or you always sleep on one side, or whatever, although you may be staying in that position for long periods of time, you're not connecting to it, because you're not activating muscles in there, so you're not really developing poor recruitment patterns.

I actually had to think very, very deeply about this because I know it can affect you, but I was trying to think like how much can it affect you? And I'm like, well, when you're sleeping, if I'm sleeping in this one position, I'm not connecting to it, like I'm walking this way or standing this way. So it's not nearly as bad as being in a tense position.

Yeah. Like sitting at your desk is worse for you than the way you sleep. Definitely. Right. Definitely. Now, that being said, if you wake up in pain or whatever, like let's examine your, your, your examine how you sleep, examine the quality of your sleep, and then examine your movements throughout the day.

Like I know some people have hit problems when they sleep on their side, so they'll have to put like a pillow between their knees. That's a kind of a band-aid solution. Also figure out why your hips are bothering you in the first place when it's a position you get it. I'm glad you said that because to me when I ask clients about how they sleep, I'm more interested in their habits because typically when you lay in bed, you'll do certain things. Like you have the people who will slide one leg up on one side because their low back is tight on the opposite side or they have to sleep on one side

because of their shoulder. So normally, normally your sleep patterns, think of it more like this. So you have an imbalance and issue going on and how you sleep, you get there because that's the only way you feel comfortable. So it's the imbalances that's causing you to sleep that way, opposed the way you're sleeping,

it's causing those imbalances. Does that make sense? That is more common. So I like to ask clients how they're sleeping, so it then helps me assess where they probably have some imbalances because they have these habits of sleeping with a pillow between their legs kicking one leg up on one side sleeping with their shoulder up on one side and on the same side all the do that because they can't

sleep the other way because the other way makes it tight and uncomfortable and so it's less of the sleep is affecting the imbalances mobility It's that you're in you have imbalances and you have issues and so you sleep a certain way because that's the only way You feel comfortable now. I will say this if you were to to prioritize all of the factors That will influence your overall health and wellness and fitness and all that If you were to if you were to rank them, people would typically rank nutrition or exercise one and two and then sleep is somewhere maybe third, fourth, fifth or maybe way down.

But the truth is your sleep is actually the most important factor. It's even more important than nutrition and exercise. And if you don't believe me, you can go for a couple days without water, you can go for a long time without food. But within 24 to 72 hours of complete sleep deprivation, you will likely experience psychosis. That's how big of an impact it has on your health. Not only that, but what we have to consider with sleep is humans are pretty exceptional at functioning. That's a moderate level.

That's a really good analogy that you just give. I think that back up a little bit. When you think about that, if you could five days, right? Five days of no water, five days of no food, five days of no training, five days of no sleep. Which one of them fucks you up the most? No sleep will, might even kill you. It's that, there were actually some Soviet. When you think of it like that, it's a go-to torque.

When you think of it like that, we really do oversimplify the importance of sleep. We really do. If you, look, I'll tell you, the Soviet. Including myself, I'll be the first one to admit that I used to say, fucking sleep is overrated. You're a pussy if you need more than sleep.

You sleep when you die. Yeah, you're a pussy if you need more than two hours of sleep. I'm gonna blow your mind right now. I don't know if I posted, I might have posted this study that I just read on the forum. I posted on the forum. They did a study 24 hour sleep deprivation. So they had people completely stay awake for 24 hours

All of them all of them exhibited symptoms of schizophrenia Okay, here's the problem with with going crazy is you don't know Everybody else does but you don't know so all the participants were like no, I can everything one was like I'm fine. I could totally operate normal and I feel you know He's fine. No, I fight. Yeah I could totally operate normal and I feel like, no, I'm fine. They'll say something's fine. They'll be like, well, I'm tired, but that's about it.

And it's like the researchers are like, wow, they're exhibiting symptoms of schizophrenia. Yeah, but okay, but you gotta, I think you have to unpack that study a little bit. Cause then it's like, how is that any different than if we were to measure all the markers right after somebody did an intense workout? Oh, no, no, these are behavioral.

Oh, no, these are behavioral symptoms. I'm not talking about the brain. I'm talking about like the way that they're behaving. Oh, okay. Yes. I thought you were looking at basic markers. No, no, no, no, no, no. Come on, that's not fair.

No, no, no, no, no, no, no, no. This is like, because it is a temporary stress and we've actually even talked about the pot. We've speculated that maybe there is some benefits to occasionally depriving yourself of a little bit, right? A little bit. And you got to be very careful, like, you know, like again, like it might be a good idea

to not drink water for, you know, five or six hours because there may be a benefit from, you know, that kind of stress. Food, the benefit doesn't come from four or five hours. It comes from 24, 48 hours. It's all dependent on the stress. Sleep were very sensitive to, and again, like I was saying, humans do such a good job operating at moderate to low levels of sleep deprivation

that we don't even realize what's going on. Not only that, but modern life is all about, it's all about managing sleep deprivation. If you think about it, coffee in the morning to wake me up. Some kind of a depressant at night to make me think I'm falling asleep. I got shitty sleep now, even though I'm in bed for eight or nine hours,

the sleep quality is poor. I'm on an electronic, it's literally artificial daytime whenever I want. So I get my circadian rhythms totally off because I'm not experiencing darkness We go from bright lights to pitch black to go to sleep your body can't change that quickly sleep quality is Is horrible in people and here's the thing sleep has been directly connected to behaviors that are that are related to the food choices that we make and our activity level. So, if you're going on all these diets and you're like, man, I can't. I have

such a tough time trying to eat right. It's so hard. This is everybody. I have such a tough time eating right and I have all these crazy cravings and you know, I've gotten lean before but then I go off the wagon and whatever, like fix your sleep and it will make a huge impact on how the ease at which you eat properly. It makes that big of a difference. I really dive deep into this and have done some more research on this and it's like, it's mind-blowing to see how big of an impact this has on all of those things.

Activity levels, you're moved the way you think your hormones, makes a huge impact on your hormones testosterone. The best things you could do to raise your testosterone levels as a man is increase the amount of sleep you have and improve the quality of your sleep. So, one thing that I advocate now to all of my online coaching clients is a sleep routine and it's made a huge difference for them. It's made a huge difference for them. It's made a huge difference for me and part of that routine includes one hour before going to

bed, shut off all electronics and only use candlelight. So for one hour you're exposed to just candlelight, even better would be to match the sun. So if the sun goes down, do this, but that not really realistic for a lot of people. You don't want to be in candlelight from 8 a.m. to excuse me, 8 p.m. till whatever time you go to bed. But do that for at least an hour, drink something warm, you know, right around that time, warm tea, warm water, whatever. Do some either meditative stuff or stretch or things that bring the body down, whatever stressing you out or you're anxious about, write it down so that you can write it down and forget it. So you can say, okay, this is what I'm stressing about.

Fold that piece of paper up. I'm gonna look at this sometime tomorrow. Forget it. Make sure your room is cool. Don't sleep with clothes on. That's actually been shown to help us sleep better. And make sure you don't have distractions in your room, black out your room, and go to sleep.

After doing this for a couple of weeks, you'll get, once your body gets acclimated. A lot of that stuff, to me is the final progression to get to that and something that has been a game changer for me and I've said it a bunch of times on this show is brain FM, is using that as a tool to help me get to that state because it's really tough for a lot of us type A personalities that are go, go go go every single day. We're hammering it away. And then all of a sudden

I need okay, Sal told me you know coach Sal told me I need to improve on my sleep. But your head still spanked. Yeah, but my head my head you can't just turn that off. Like if you're if you're a car I meaniac like I am like you just don't go from you know full throttle all day to all okay it's 10 o'clock a night. It's time to shut down. It takes a while for my brain to wind down. Nothing has helped me more than that. And I do the bifire.

I turn off the television. I do the I've got the blue light block. I got all those things. Nothing helps me get to that state than throwing some brain FM in my ears and listening to that for about a half hour and doing my box breathing. If I box breathe, and listening to that, it's definitely the breathing.

And I start out with brain FM kind of helping me get into that place mentally, but also really peering into my caffeine consumption and went to shut it off and make sure I had to go even scale back to where I don't drink anything past like one o'clock now because I was going too far to where it would carry into at night where I was still fighting that inner voice that was constantly going off in my head. One thing too, and I know it's been cool just picking Jessica's brain, So she was talking about like walking super, super slow.

Oh, meditative walking. Yeah. She taught me that. I thought that was a great idea. She taught me that. So meditative walking, it's great when it's your girlfriend because you can't make fun of her because you're not. We'll get an argument about it.

So I'm just going to try it. It's fucking legit. What you do is, and we've done this a few times at night, We're getting argument about it, so I'm just going to try it. It's fucking legit. What you do is, and we've done this a few times at night, because meditation is all about just putting you being present and making you the observer. That's all really what meditation is trying to do. Focusing on your breath is one technique where you're just constantly bringing yourself back to your breath, because what that's doing is it's making you present. Well, slow walking is doing that where you're taking,

literally you're doing super slow motion, intricate steps and you're slowly hitting your heel on the floor and rolling forward on your foot and coming up on your toes and then slowly lifting the back foot and bringing it forward. And all you're doing is trying to go as slow as you can and just focus on your steps each time.

And you do this for like 15 seconds. It's a very effective technique for making your present. It sounds really silly. Oh, it sounds silly, but you think about it. And it like forces you to really be like present in that moment. And plus it's literally like almost like turning a knob on your brain to like operate like at that level

and like start you know kind of winding, winding, winding down and it just physically happens the more you focus on it. Well I find myself doing it and then my mind will want to think like think about something and my steps will speed up. So I have to like hurry up and okay, I gotta focus back on my, so it's really good technique. It's interesting.

You know, watch tangible, that's why I like it. I haven't done it that super slow, but I was getting lots of benefits from, when I told you guys I would walk the dogs barefoot every night, so I would just take shoes off, and then just, I would pay attention to my feet gripping the ground. Yeah, very slow.

So I would touch my feet and then I would grip it, and then touch again and grip it. And then I touch my feet and then I would grip it and then touch again and grip it. And then I also I know that I have an anterior pelvic tilt so I would activate my glutes and kind of roll my pelvis under and I would be walking that way. So I'd be my core is contracted, my pelvis is tilted forward. I'm like concentrating on how my feet are grabbing and gripping the whole. And I wasn't walking that slow, but just being that mindful of my deviation that I was trying to activate and correct while I walk kinda slow and touching the ground

and gripping it with my toes would just bring me so, so, present to you. Yeah, well, you have to. Sounds silly, I know it does. It's crazy, because the more we learn about this, the more our modern ailments start to make sense. Like, I've talked about this, the more modern ailments start to make sense. I've talked about this once or twice, I think, on the podcast where the most common complaint

now in therapists and psychiatric offices and psychologists offices now is anxiety. Anxiety, there's actually this huge epidemic where people are suffering from extreme anxiety and benzos and SSRIs are being prescribed for them because people are experiencing these super-anxious states. But if you think about it, it kind of makes sense because we're in these moderate levels of stress all day long. And then we don't experience the most recuperative thing that we do all day long, which is sleep. In the most anabolic thing, let's also be accurate here. Nothing you do all day long is an anabolic sleep. Sleep is totally anabolic.

It's what happens when you sleep. Is it considered more anabolic than working out? Working out is an anabolic. Working out, sending the signal. Yeah, post work. Yeah, sleep is when shit really goes down. It puts it together. Sleep does a lot of things.

While you're sleeping, your brain is pruning synapses. It doesn't need. It's actually becoming more efficient at the thought process. It's solidifying memories. And there's a lot of other mysteries that we don't understand about sleep. But nonetheless, we're in this constant low level or moderate level of stress all the time,

which means we have certain hormones that are being released like cortisol. And our body stops responding to cortisol very well by Down-regulating receptors and you know and whatnot. So what ends up happening is we crave things that cause a cortisol release And that affects our diet as well. So besides caffeine which kind of mimics cortisol Well, we're gonna crave sugar. We're gonna crave sweets We're gonna crave foods that cause a dopamine release that are so foods that are extremely palatable,

like processed foods. So, you know, not having good sleep and not having adequate sleep is gonna ruin your diet. It'll make it very difficult for you to eat because the signals that your body is sending you aren't based on necessarily a nutrition. They're based on survival at that particular moment and that means you're gonna make decisions

that feel good in the short term. Like, oh, I feel, okay, I'm so tired, I feel so shitty, oh, that coffee made me feel better or okay, that donut, I feel so good eating this donut. But in the long term can cause this cascading, you know, you know, events that cause poor, long-term health. So no joke, I'm not exaggerating here. If you focus on your sleep and make that a priority, you will find, many of you will

find that it becomes a lot easier to eat properly. So and with that, go to mindpumpmedia.com and check out our 30 days of coaching. It's available for free. It's a plethora. It's a treasure trofe of information. A panesha. A panesha of information. Absolutely for free.

A bunch of. For anybody. Those. You go on there and you register, and you'll get all that. Squeeze hard for that one. Also, if you want to ask us a question, that we answer in an episode like this one,

the place to do it is on Instagram, the page to do it on is Mind Pump Media. You can also find our personal Instagram pages. Mine is Mind Pump Sal, Adam is Mind Pump Adam, and Justin is Mind Pump Justin. your body dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbumble at MindPumpMedia.com. The RGB Superbumble includes maps on the ball, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal and I'm in 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

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