Mind Pump: Raw Fitness Truth - 622: Top Five Most Functional Lifts, the Proper Way to Bulk Up, Cardio & Longevity & MORE

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND We always have fun, so. And physical health. And are they separate or are they the same thing? It's all one. We talk about ketones versus glucose, the benefits of each. Which one does your body run better on? Exactly. And then we talk about the increases of anti-depressant use. I also mentioned thrive more.

Starting point is 00:00:38 All the matter all over is out there. Exactly. I also mentioned thrive market in this episode. Don't forget you can go to thrivemarket.com forward slash mine pump and get some a bunch of free stuff, free membership, $20 off your first three orders of $49 or more, and free shipping. That's right. They love you. They do. Then we get into the questions. The first question was, what is the proper way to bulk up?

Starting point is 00:01:00 Is there a more effective way? Is there a less effective way? How do we recommend you do it? Pizza bulking. The second question is, how do you read studies effective way? How do we recommend you do it? Pizza bulking. The second question is, how do you read studies? In other words, what do you look for? How do you determine if the studies are credible and if you should take them? I defer this one to South. Yeah, like red wine burns body fat.

Starting point is 00:01:16 No, it doesn't. Next question was about cardio. We talk about it in terms of if you overdo it, it may sacrifice longevity. This particular person is saying, well, if that's true, then why do we see these 60-year-old triathletes who are just kicking ass? Do you want to look like a skinny raisin? Ask yourself that.

Starting point is 00:01:33 Exactly. My telomeres are telling me other things. I think you just wanted to use telomeres. Yeah, you did. I think that's what that was. And finally, we're the top five most functional lifts. We have a little debate about that, but I think at the end we have a consensus. Also, maps and a ballic, it's our foundational program. It includes

Starting point is 00:01:52 trigger sessions. Now, you don't find the trigger session concept almost in any other program. It's extremely effective unless it's being copied. It's the program that kind of got us our start. If you're, if you haven't done any of our programs, this is the place to get started. It is excellent for building strength, building muscle. It's a three-phase workout. It's about three days a week. It's about nine weeks long, not counting pre-phase.

Starting point is 00:02:17 If you count pre-phase, about 12 weeks long, extremely effective. You can find it at mind-pump media. Don't forget to, all the programs have a 30-day money back guarantee also That's right. I did want to talk to you guys about something kind of interesting When we went we met with Rob Wolfe then we had Chris Cresser here Which we don't know when his episodes gonna air if it was before this one or after but anyway Chris Cresser brilliant guy in the

Starting point is 00:02:41 World of functional medicine of wellness. Oh, yeah, and we're talking about this silent epidemic, the mental health epidemic that's exploding, that's crazy. And it completely mirrors the physical health epidemic. Like we know now how poor health contributes to anxiety, depression, you know, all ADHD, you know, all these, these mental disorders, even, and then we're meditating on top of that, and we're getting all the symptoms,

Starting point is 00:03:11 as resulting from that as well. Well, besides that, we have this explosion in poor health. Of course, we're gonna have this explosion in poor mental health. So I looked up some statistics, this is gonna blow you guys away. Well, is this front the study he sent over to you? Or is this something to do? No, no, no.

Starting point is 00:03:25 So that's peridot because you did send me a study. So the study that he showed me was that people with immune autoimmune inflammatory disorders, like irritable bowel syndrome or multiple sclerosis, are much, much, much higher risk for mental disorders, like depression or anxiety. And that's an obvious connection, especially now that we have studies

Starting point is 00:03:50 that show how inflammation contributes to those and how poor gut health contributes to those and all that stuff. But it's just incredible how we try to separate the two when they're actually both, the one in the same health is health. And so I looked up some statistics, I said, okay, we know physical health is gone to shit.

Starting point is 00:04:06 And it's just getting, it seems to be getting worse in many ways. Let's look at statistics for antidepressant prescription prescriptions for in regards to what? How many prescriptions are being put out? How many people are diagnosed now with depression? Oh, yeah. Anxiety. Well, when my wife went in to get like,

Starting point is 00:04:26 for a thyroid, you know, an thyroid was low. So they're prescribing right away. They wanted to give her an antidepressant. That was the first thing just because they could treat something right there. Off of a thyroid? Yeah. That was the next, that was the go to,

Starting point is 00:04:39 because of symptoms. Because there are symptoms presenting themselves in a common way that many times you don't have a necessarily something measurable, although she did have low thyroid, so that was the remedy. Right. But yeah, you're right. That's like the first landed defense. But my point is, mental illnesses are exploding in this country and suicide is at all time highs in most age groups. Suicide. All the stuff is, and we're like, we're living in a time where things are not combined at all.

Starting point is 00:05:09 Nobody's thought processes. Everybody thinks the mental part is separate than that's all genetic. What's hard is you have to tease out everything, right? You have to tease out that our population is increasing at a rapid rate. Then you bring in the stuff that, and I know people are probably tired.

Starting point is 00:05:23 It's a percentage of population, so that would have mattered. Oh, it was a percentage. Yeah, it's not a person. You're not saying that. No, no, that's not total numbers. Okay, so percentage. Yeah, so that does tease that out.

Starting point is 00:05:31 But then you have to take into account other factors that I think actually play into this, also, which is like social media. 10 years now, we have, that's all we have of this data of all these people, you know, posting pictures of themselves and getting likes, or not getting likes, and the, oh my God, nobody likes me type of bullshit. Like that didn't exist.

Starting point is 00:05:48 It exaggerates. It didn't exist 15 years ago. When we were kids, it wasn't like that. Like if you, if you were sad and depressed because you didn't have friends because nobody knocked on your door and no one wanted to play with you or you were picked last. Like that was it. Like there wasn't like, I wasn't just getting this constantly bombarded with, oh, I don't, I don't feel good about myself.

Starting point is 00:06:03 You're still a status. Right. I wasn't in check like myself. You're so status. Right. I wasn't in check, like constantly. So that's what I thought too. And I would definitely bet that social media plays a role. We don't have enough data yet, because I haven't been around long enough yet. But I would definitely bet.

Starting point is 00:06:16 If I were to bet money, I would bet it does. Although science has an interesting way of proving us wrong, right? However, if you look at the growth of diagnosis of these mental disorders, it's been growing since the obesity epidemic began. So before, way before social media exploded, you see this rise, 80s, 90s, early 2000s,

Starting point is 00:06:39 that's continued rise. So it's not like we saw this kind of constant amount, and then this joint. Well, the debate with that would then be this the awareness of it and then people sharing it and we're now familiar with it because go back another 20 years or 30 years before that. And it was something that we didn't even diagnose. Well, suicides, suicides are up to in all age groups. I mean,

Starting point is 00:06:58 I, I, I, for me, if I look at the whole thing, I think there's a lot of factors that you can speculate. But the one that I think is pretty guaranteed, at least for me, if I look at the whole thing, I think there's a lot of factors that you can speculate, but the one that I think is pretty guaranteed, at least for me, in these science show this, although a lot of people don't talk about this, is if your physical health is poor, you're probably not gonna have great mental health, or at least your odds of having poor mental health

Starting point is 00:07:21 are much higher. I don't, it's interesting to me that this is even a debate with a lot of people. We have studies that show that exercise and nutrition are as effective or more effective than antidepressants for treating mild to moderate depression. That's already established. Well, and this goes back to what we've talked about

Starting point is 00:07:36 before too that a lot of people think they feel good because they don't know what great feels like or they've never felt their body at optimal and what it feels like. So even those that are running around that maybe carrying themselves 20, 30, 40 pounds overweight and eating whatever the fuck they want, and they feel like, oh, I'm totally fine.

Starting point is 00:07:55 I feel, I don't feel like I'm not healthy, but that's because they've never actually cleaned up everything. They don't know what their brain feels like, or their body feels like when it's running optimally. And even speaking from experience, I remember when we went through the whole ketogenic process and for the first time in my life, I was eating under 100 grams of carbs on a daily basis and it was a significant difference in my cognitive function. I mean, I could tell when we would podcast like this, like it's, you know, we'd talk on this goddamn thing all the time and, you know, we're talking about all kinds

Starting point is 00:08:28 of topics and subjects and we're calling studies and remembering information that I've fucking learned years ago and stuff. And when I'm low, lower carb, higher fat diet, I'm way sharper than when I am. And I've played with this multiple times where I'd be like, oh, let me introduce another 200, 300 grams of hot. That's all I found from fasting. Same thing, let me introduce another 200 grams of blood. That's a lot of fun from fasting.

Starting point is 00:08:45 Same thing. So much sharper as a result of that. And once you got through the actual hurdles of learning how to navigate in that situation, and what real hunger actually feels like, and then when actually need food, and when it's going to benefit me the most. So did you know there's some recent studies now

Starting point is 00:09:02 that are showing that a ketogenic type diet can help treat or can be used as a treatment for anxiety and mild depression? They're actually showing now that exactly what you said. Now that I'm not I don't want to be clear It's not the answer to everything I think it may be good for a lot of people and I think when people are in a study like that I'm going to be able to try though. Well, what I I think when people are in a study like that, people would try to do it. Well, when you're in a study like that, they probably went in with a shitty diet. And so yes, it was keto,

Starting point is 00:09:29 but it was also probably an improvement. Right. You have to unpack that, right? Like, it's not the fact that it's the ketogenic diet that it's now making these people feel better or less depressed. It's probably the over-consumption of processed foods and sugar and carbohydrates.

Starting point is 00:09:44 And then the switching over to probably more whole foods, higher good healthy fats, and that it's really not the diet. I think that's what we were always trying to get that message across that. It's not this, such thing as a magical diet that's gonna make a person feel this way, but there are characteristics that come from

Starting point is 00:10:01 a ketogenic diet, which is eating a higher higher ketones, like fuel with that fuel. A lot of people don't understand, your brain really is eating a higher high ketones, like feel what that feels like. A lot of people don't understand, you know, your brain like really, like it thrives with ketones. Like it's interesting. It's on that topic of running on ketones versus like glucose, you know, it's funny to me, I prefer glucose if I'm like an athlete.

Starting point is 00:10:20 Like if I was always playing sports, like I was there as a meaty. Right. But as an older adult who doesn't play sports every day of his life anymore, I prefer riding on ketones. For mental clarity purposes, satiety, no cravings, things like that.

Starting point is 00:10:35 It just seems like the body operates on that system better. And then if you're an athlete, then it seems more efficient. Yeah. But if you're trying to be explosive or do things like sprinting or you know that then obviously like for me like glucose makes a lot more sense.

Starting point is 00:10:49 Well exogenous ketones are, I've used them as a neutropic. So I'll supplement with them sometimes if I want to be more sharp and I'll take the exogenous ketones and I'll take it with like another natural neutropic or I'll combine it with like the you know like chameleon coffee that's got the tropics. Yeah, the only one that's been really experimenting with the ex, you know, like, chameleon coffee that's got the nitropic. Yeah, you're the only one that's been really experimenting with the exogenous ketones, right?

Starting point is 00:11:08 Have you done any of that? Adam, I've taken on like twice. Mm-hmm. I'm not a big fan. Uh, you know, who was it we just recently discussed this? Rob Wolf. Was it Rob Wolf? Yeah.

Starting point is 00:11:18 You know, he made some good, exact good points. Yeah. He talked about like, here you've got the exogenous ketone supplements. You take them. So they do raiseogenous ketone supplements you take them so they do raise Your ketone levels in your body. So now you do have ketones But people are taking this who also have adequate glycogen and you know carbohydrates and they're still in their system So now sitting two different signals not only are you sending two different signals? But the only time a human body will have high levels of both ketones and, you know,

Starting point is 00:11:46 carbohydrates or glycogen present is in ketoacidosis when they're diabetic and they're not, you know, it's unhealthy. It's not unhealthy. Yeah. Otherwise, it doesn't happen in nature. You don't get ketones unless you run out of glycogen or ketones. And not to mention too, we're splitting hairs here too. Like to me, and it's expensive as fucking supplement

Starting point is 00:12:06 It is man. Those things are like 50 60 bucks a pop like a Remember I'm on CBD. Oh, we're looking into that dude. It should yeah, no It's it's just exactly not so great example CBD is another part one that we promote talk about because of the benefits that we have found I mean we just had an episode where we discussed about that the health benefits behind marijuana But you know, of course what we're gonna do is we'll take a little bit of that science and good information. We're going to package it into a supplement, wrap everything around it, make it sound like it's a fucking miracle supplement.

Starting point is 00:12:32 And charge you $60 to take this fucking CBD with them. It's just like, that's ridiculous. Like, for the amount of advantage that you're getting for that, unless like you, we talked about earlier, if this was somebody who's got cancer or it's like, then at all costs, I'm trying everything I possibly can. But for the everyday person who's trying to use ketones for better performance or fat loss, or it's like, come on, you're splitting hairs.

Starting point is 00:12:53 I would much rather invest that money in something else that is gonna benefit you long-term. So I got some statistics here for you, based on what we were talking about earlier with mental health disorders. So from 1999 till 2014, there's been a 65% increase. Wow, 65. And the amount of people using antidepressants.

Starting point is 00:13:14 So huge. 65% increase, right? Huge. Now, now there could be, there's two sides of that too, right? Cause that could be the over pushing from the fucking medical side too. Because it's easy, it's more accepted. Because it's already going.

Starting point is 00:13:33 So then they're pushing it on top of it. It's quick easy. It's a condition they can treat. Right, real quick. So I agree, I agree, but the, and we probably know they're addictive. So it's just like a drug dealer. Well, I mean, they're not necessarily addictive,

Starting point is 00:13:46 but they will have dangerous withdrawal, symptoms when you go off of them. That's addictive by the fucker. That's fucking addictive. So, so here's the thing, when you look at countries who have this kind of poor health epidemic, you see the similar type of pattern, although the US kills everybody in per capita prescription drugs.

Starting point is 00:14:05 I mean, it's incredible. We are the most important. We're the biggest drug dealer in the world, bro. By far. 100% were the biggest drug dealers. Here's some more statistics. Adults between 20 and 44, the prescriptions of anti-ADHD medication and anti-exhideum medications

Starting point is 00:14:23 has increased 30%. So that's gone through the roof as well. HD medication and anti-exhiting medications has increased 30%. So that's gone through the roof as well. Basically across the board, these psychiatric medications have exploded and the diagnosis have exploded. And I think we're in the middle of a health epidemic that encompasses everything, not just physical health. And I don't know about you guys,

Starting point is 00:14:46 but I've been training for 20 years. I don't remember as many clients telling me that they're on these medications or suffering from anxiety like now. Like now it's normal. Yeah, anxiety is everywhere. It's normal. When I talk to a client like nine at 10 times,

Starting point is 00:15:03 that is something that they want to work on. It wasn't ever really, I don't remember. There's just so many factors that contribute to that. You know, besides like the poor nutrition, the poor stress and all this stuff, like just being connected all the time on your phone and just not being able to unplug. And we talked about this and had people on the show

Starting point is 00:15:22 that have highlighted the addictive properties and just like how real that is and how like we're just bombarded, we're overstimulated. Do you think part of it though is just that it's become more accepted and so that's probably, that's part of why it's just like, oh it's the norm. It's like oh, you know, Suzy and Tommy and so on. So they take, well I have communicating. So they take Adderall and they take this.

Starting point is 00:15:43 I definitely think that's part of it because As it becomes more less taboo than more people are willing to ask for it and then so on because when I was a kid That didn't even exist like that. That wasn't even in school like you didn't talk about it It's nobody I knew I don't know any kids when I was in high school They wouldn't have talked about it. Well, oh you think so if it was your prescription that you're getting it was more You're embarrassed about it or whatever? Kids have been getting prescribed. Yeah, back in the day.

Starting point is 00:16:07 No, it has been but not like it were. I mean, you should have got to go back. And we are, remember that's 15 plus years ago for me, right? So that's over 15 years ago that was not normal whatsoever. It wasn't until like maybe watching my younger siblings go through school and some of that. Did you hear kids, you know, taking fucking Adderall and all your other, and what's the other ridlin' in?

Starting point is 00:16:27 Yeah, all these other drugs too, so they could study all night long as they have, I wasn't introduced to any of this shit. I wish I would have, I probably would have done and even better at school. I was for performance. Would have been at least a three, five or a fucking four or a five or a five or a five or a five or a five.

Starting point is 00:16:41 I would have been stuck on this goddamn podcast with you, motherfucker, that's for sure. You're gonna be like a PhD something. You're gonna be like a supplement company. But I mean, again, to me, the scary part about that stuff is anybody that has dabbled with AdWRL or Ridlin, and you know what it's, I mean, fuck, bro, it's like the best cup of coffee you've ever had in your life.

Starting point is 00:16:59 And if you're a kid who's trying to study and work. Bro, the base molecule is, I mean, like methamphetamine. It's a methamphetamine drug. Yeah. It's legal. That's only different. It's legal crack is what it is. And, you know, you get your hands on that at a very young age.

Starting point is 00:17:14 Talk about what that's setting up, setting you up for long term. Well, I mean, besides the psychological dependence, you have a developing brain, which your brain is plastic. In other words, it reacts to its environment and your nutrition and stuff, and that'll direct how it develops, and where it's going to develop more connections, or it's going to have less connections. So, you can't tell me that taking a psychiatric drug doesn't, isn't going to affect that in some way.

Starting point is 00:17:42 And, of course, there's definitely people out there that need these substances, these drugs. But I don't think it's... Number one, I don't think it's as many as we think, but number two, I do think that because our health is worse, because our gut biomes are so off, and that gets passed on generation. Because they do fine from generation to generation, the gut microbiome becomes less diverse each time, because you get a lot of your fingerprint from your mom. And so if hers is worse, then yours is gonna be worse. And then, if your girl has kids,

Starting point is 00:18:15 and you know how I was thinking about that, as far as like, you know how they're coming in for like stem cell and all that stuff, and they're gathering all this for like further science, like down the road. Like, I was wondering about that as far as like the microbiome, like if somebody were to kind of have like really quality microbiome that they swab, you know, with a newborn

Starting point is 00:18:35 at to set them up, you know. Fucked it even better. The hard part is like, we don't even know what a quality of microbiome is. But we don't know it yet. I'm saying down the right, like for sure. For 100, I mean, 100% when they figure this out, we are gonna see medications where it's specific bacteria

Starting point is 00:18:49 for specific things. Oh, you have, and I'm not even exactly. Well, they're already somewhat playing with that when they swipe the mom's vaginal canal when after a C-section, right? I mean, you're basically putting bacteria into their system or their mouth. But what I'm talking about is,

Starting point is 00:19:04 and you mark my words This is gonna happen guy. We don't remember that. Yeah, I mean this is gonna happen in medicine. They are going to make or do you Yeah, this or do those kids like in printed your answer Or do those kids have a weird fucking relationship with their mothers, you know That could be I know as anyone that a study on that. Yeah, I don't know that's something that I haven't how long They've been doing that for me that has studied on that yet, I don't know, that's something that I haven't, how long have they been doing that for? Is anybody that studied on that? Well, it wasn't that long ago.

Starting point is 00:19:28 I mean, with C-sections, we're like a dime a dozen, not that long ago, then we found out that it was, what was the percentage of kids that were born with autism that went through C-sections. It was, it's just higher rates, higher rates. Much higher rates. And all kinds of things. Everything, right?

Starting point is 00:19:41 But how long ago was that? It wasn't 10 years ago, was it? No. So we don't know, there's always a cause and effect to everything. So, we might have fixed the allergies, but now you have this weird sexual addiction to mother. No, dude, first of all, if you're born naturally,

Starting point is 00:19:55 you come through her vagina. That's why all that's on you porn. Well, I get, now. Coming through mom's vagina and getting it swabs in your mouth are like two different things. Not really, dude. Not really. I got an idea. Hey, would you rather be swabbed my toe and put in your mouth? like two different things. Not really dude. Not really. I got an idea.

Starting point is 00:20:05 How would you rather be swabbed my toe and put in your mouth or you want me to put my whole foot up? Cross, that's it. Come on man, let's clean it up in here. Yeah, I want to talk about that. Anyway, when I was in Villa Company, what I was gonna say is they're going to design specific, you know, medications of specific strains,

Starting point is 00:20:22 four particular ailments, including mental ailments, mark my words. You will see here take this probiotic for depression, for anxiety, for whatever, and people are gonna be taking them. That's gonna be a huge part of medicine. The future. The question that I have with that then, is it better for us to use probiotics like that

Starting point is 00:20:42 to kind of create this healthy bacteria, or is it better to again address lifestyle, eating habits, things like that to kind of create this healthy bacteria or is it better to, again, address lifestyle eating habits, things like that to promote a healthier gut. I don't think many cases we're not going to have a choice. That's the problem. You know what I mean? I think that's going to be the problem. It's going to be like a... What do you mean? I think we'll always have the choice. I think the way our lifestyles are going, we are 100% heading in that direction because that's still better than the route we're going right now, right? So I agree with you on that,

Starting point is 00:21:06 but then you have to ask yourself, like, you know, I could just, I could see it being not as good for us, it then it would be to change behaviors, habits, not go through certain. Indially both, right? Right, right. Or just the lifestyle.

Starting point is 00:21:20 Yeah, right. I think it'll always go back. I think it'll always go back. Even, you know, remember when I told you guys, I started supplementing with vitamin D after you read the, you shared the Harvard study with me, right? I liked the D. Yeah, that's right.

Starting point is 00:21:32 After he's the one. Yeah, it is, right? After that, like then it kind of dawned on me like, you know, well, when I, when I really noticed this happen, it was when I started working in gyms, I mean, I was literally born, like, taking in the sun all day. From sun up, sun down, I was in the sun to the point where I had a really, really dark complexion.

Starting point is 00:21:52 And it wasn't until, and until I was in my 20s when I started working in gyms, did I not have that lifestyle anymore? And it took about four or five years and all of a sudden, I don't know where here comes psoriasis. And you know, we, then you share the study with me years me, years down the road, and I'm meditating with steroids, doing all these things like that to suppress the psoriasis. Meanwhile, I've got this vitamin D deficiency that should have been fucking obvious, right?

Starting point is 00:22:14 Knowing that vitamin D is correlated with all almost skin issues. And then it makes so much sense to me that I was went from being somebody my entire life that was exposed to tons of sun-like, iting tons of vitamin D more than my body probably needs to all of a sudden getting like zero. Literally, like, because I would work.

Starting point is 00:22:32 I would get more freckling. I would get to the gym before the sun came up and I would work till the sun came down. And for years, that's where it was and then all of a sudden this comes down. And you know vitamin D acts like a hormone in the body, right? Right, so another, yeah, right? So affecting that also.

Starting point is 00:22:44 Oh, all kinds of shit. Right. And so for me, so then I started suppling with Vitamin D and noticed to help suppress my psoriasis, but then I go like, okay, well, I'm one step better than what I was before. I'm still not like the ideal. The ideal would be in the sun.

Starting point is 00:22:58 Sit, yeah. So now I've tried to, and I know that people, our fans love to hear when we like implement things like this in our life. So, you know, the other day I had to take a call, right? And I was on the phone, just a business call and it was like a 45 minute call. And I was sitting in my living room, because I was sitting there on the computer working, and I was still sunny outside. And I'm like, what am I doing? Like, I just stepped right outside, sat in a chair. It was a beautiful day.

Starting point is 00:23:21 It was like 75 degrees. Like, why? Right. and it felt amazing, and I felt so good afterwards, but just having to retrain myself to think about that, like, wow, how easily I could just kind of cut that out of my life. It was such a part of my life as a child, and you don't think, of course, twice about it, then I get older and be now because my body finally expressed itself and said, fuck you, here's psoriasis for being an asshole, and never being in the sun anymore.

Starting point is 00:23:44 And then I go see, then I gonna have to get dressed itself and say, fuck you. Here's Saraias' for being an asshole, never being in the sun anymore. And then I go see, then I go talk to Western medicine and they say, here's a steroid for it, take some shots, here's some pill. Put some cream on it. And then I'm like, the whole rest of my life, rubbing cream on myself and not realizing that, you know, every time I get stressed out,

Starting point is 00:24:00 just a little bit about putting the cream on myself, that's flaring it up more anyways. And so, playing this game forever, and then it's years later, you hand me a study about vitamin D being correlated to it. And it's like, okay, let me try supplementing then oh my god, oh, I should have just been outside more. And not to mention the side effects of the steroids, creams you had to use, which sucks.

Starting point is 00:24:17 It just blows my mind that you go somewhere like that, and they don't even mention that. You know, but part of it's our fault. How many people do you think if they went to the doctor and the doctor, guys? Okay, I'm looking at your lab results right now. Here's what you need to do. I want you to exercise three days a week.

Starting point is 00:24:31 So I'm like, you need to get better exercises. Go outside at least 20 minutes a day. And here's your new diet. And here's your new diet. And then they hand it to them. You know, people would do it. You know, it's crazy. You're right, even I wouldn't do it.

Starting point is 00:24:43 But if you explain to me why I'm supposed to go out and what I'm more than likely to be here. You see the flare ups, you're actually gonna like take that into consideration. Right, I think you can change it. I think that's the missing piece, right? And this is why no one does that because you get 12 minutes with your doctor.

Starting point is 00:24:58 So he's fucking, then tells you what to do, then you're off. But instead, if I really understood that I have this deficiency more than likely, that's the main reason. Whether it be I was genetically predisposed or not, like here I have this deficiency from vitamin D because I'm no longer the sun. So hey, I'm gonna give you this cream or what about that,

Starting point is 00:25:17 but really what you should do is get out and get in the sun as much as you can because you're deficient of vitamin D and that's one of your greatest sources of getting vitamin D is that way. And maybe hear some food choices and you should make because you're deficient of vitamin D and that's one of your greatest sources of getting vitamin D is that way. And maybe hear some food choices and you should make sure you're in your diet and like, oh, okay, thank you, you know.

Starting point is 00:25:30 It's, you know, what they'll, they do that for certain things. Like when people go to the doctor and they're giving a statin or blood pressure medication, I know because I have family members that go to the doctor and the doctor will say to them, okay, we're gonna have to raise your blood pressure medication. But, you know, if you just lost weight and you exercise and you wouldn't have to take as much,

Starting point is 00:25:48 and you know what they do, they go take the fucking... Double dose. Yeah, they go take more medication. They're lazy as fuck. And they're my family members. And I'll tell them, like, this is what you listen, you need to work out and you need to write, nope, nope, nope, don't wait a minute.

Starting point is 00:26:00 You're healthy, you're taking a bunch of pills. Yeah, so yeah, I think so. Let me do this way. They get pissed off when they have to take a pill more than once a day. That's too much. Yeah. Do you know how many people go to the doctor?

Starting point is 00:26:09 Like, what do you mean I gotta take a twice a day? Don't you have one I can take once a day? I don't want to have to remember to take a twice. Oh, it's too much pill. It's too much work. I have to remember it again. It's true, dude. God, it sucks.

Starting point is 00:26:19 No, it is. It's, it's an uphill battle. Doug, you better bring on that fucking bird Today's quads being brought to you by Kai Maricopi It's the only coffee that is infused with all natural neutropics for a cleaner Cormor and more focused fuzz without the crash Put the Kai Maricopi at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off! It's the motherfucking car!

Starting point is 00:26:51 The eagle is landed! Quiquevoir! Alright, first up is X Griffo. Proper way to bulk up. Do you recommend it to build muscle? So, bulking up is the old school way of bulking up is eating a tremendous amount of calories, calories, excuse me, for a prolonged period of time,

Starting point is 00:27:12 gaining lots of weight, because that's what's gonna happen, and you get stronger, and you build more muscle. There definitely is an anabolic effect from eating more calories. Even people who are sedentary, if they boost their calories, will get initially, there's evidence to show

Starting point is 00:27:29 that they'll build a tiny bit of muscle initially, and then they kind of lose that effect. Now that even happens with people who work out. If you dramatically bump your calories, initially, you'll get a lot of strength and a lot of muscle gain, but that starts to come down really quick, and then it becomes just fat gain. So that's one thing to consider.

Starting point is 00:27:46 The second thing to consider is, the best time to do a bulk is right after you do a cut. That is an incredible feeling. I have never felt- It's a contrast. And I've taken over the counter, pro hormones, I've taken all these different things, supplements, whatever.

Starting point is 00:28:03 There is, I can't think of a more anabolic muscle building feeling than going from a cut to a bulk. I mean, it's like, it's pronounced. Well, there's so many things that are benefiting you there, like that, why you get that, right? You get this anabolic rebound

Starting point is 00:28:18 because you've been in a deficit for several weeks. I wish I would have known this, because my first, you know first fat loss, weight cut, ever in my entire life was at fucking 29 years old. Like, I didn't, my whole life, I was on the bulk because I was the skinny kid who was always trying to maintain your muscle mass. Trying to build muscle.

Starting point is 00:28:40 So never in my mind would I ever think, oh, for the next three to four weeks, I'm gonna try and lose weight that just seems absurd But how do I know what I know now and how did I gone through what I went through in my late 20s? This is what I highly recommend to any of the young hardgainers and I say that in quotation mark, right? So for anybody who wants to build is to actually first go on a short mini cut somebody who wants to build is to actually first go on a short mini cut for two or three weeks where you're actually restricting calories and dieting like you're trying to lose and then going back the other direction.

Starting point is 00:29:12 You'll get such a crazy animal. You'll get a crazy animal. You'll have lower your, you'll have lower your colore can take that's necessary to bulk and build because normally guys that are hard gainers like myself or had a hard time getting enough calories. You know, if I'm constantly feeling, shoveling, shoveling food, my body's getting used to processing that much food. On top of that, would you also suggest maybe a day of protein fasting

Starting point is 00:29:36 so that way when you come back into the bulk part of it, like you get even more response? Well, yeah, even or intermittently fasting. Like so what I would do is I would run, I would run a, like, this is the protocol I would run now. Like, if I was the skinny kid trying to bulk up and build muscle knowing what I know now and understanding physiology the way I do now, compared to what I did when I'm in my early 20s,

Starting point is 00:29:56 I would cut first for two or three weeks where I'm pushing as low calorie as my body can handle, wherever, where it's relative from where you're at right now, trying to lean out. Because part of what I'm doing by doing that too, is your metabolism is just slowed down, like your leptin's gonna get suppressed. It's the opposite of what we tell people to do

Starting point is 00:30:13 when they, when they have a slow metabolism. Right, right, it's the opposite, right? So I'm kind of trying to do that. I'm trying to, in a sense, kind of slow my metabolism down by cutting, reducing, reducing calories. And then I'm gonna come back the other way. And when I come back the other way, you reintroduce 500 calories more than wherever

Starting point is 00:30:29 your new maintenance is at. And you're gonna feel like a fucking champ, right? You do, and in fact, you'll put weight on. In fact, when I coach people through bulking now, even through their period of bulking, I have them inject low calorie days. So, the same, okay, so it's really no different than how I would recommend someone cut.

Starting point is 00:30:49 When I'm telling, when someone's trying to get leaner, I will- I will- I'll undelate their calories and I'll give them a day or two that are higher calories because I know it helps them with talism. With someone who's trying to bulk, it's just the reverse, it's the flip.

Starting point is 00:31:01 I'll have them most days being a big surplus and then there's gonna be a day or two where they're actually gonna be in a deficit That's another way I like to use it and when people do that they get more lean body mass and more strength gains from it and less fat gains from it And I know you're listening right now some of you listening who are thinking I don't care if I gain some body fat I'm really skinny. No, no, no, no, you would rather gain muscle. That's the point the point is the point isn't necessarily You don't want to gain fat, although a lot of you don't.

Starting point is 00:31:26 The point of it is, you'll build more muscle as a result of you to have your muscles. If you are not anabolically enhanced and you are trying to do this, like everybody else you see on fucking Instagram doing it, you're gonna have a hard-ass time because what's gonna happen is you're going to put on, if you do what they call the dirty bulk,

Starting point is 00:31:43 or just get big, right? Because you need a bunch of shit. It's winter and this is coming up right now. We're about to see all the insides. 30 bulk season. All the insides. All the Instagram turds are going to start posting there. It's bulk season.

Starting point is 00:31:52 Everybody. 30 pebble pizzas. Everybody is popping pop tarts and we're going to go up 20, 30 pounds because it's winter and it's bulk season and out of that 20 pounds, 16 of it's fat. Four of it is actually muscles. So you did put some lean mass on. That's why you fill your strength, go up and you feel stronger in the gym

Starting point is 00:32:09 and you look bigger, you're filling your shirts out. Then you decide you're gonna come back the other way and you go to an extreme cut to lose that 16. And you're back where you started. And you're back where you started. And if you're very lucky, you're up one pound of muscle. You've been way better off gradually building it up. I am speaking from personal experience every year.

Starting point is 00:32:26 I would get my, so I'm six feet tall, right? I weigh now, I walk around about 190 pounds. I used to get my body weight up to between 220 to 230, every winner, every winner I would gain 30 to 40 pounds. And then every summer I drop it down and try and get to about 10% body fat, which would be probably anywhere between 190 something in the mid 190s. Every year I would do this and I'd always come back the same.

Starting point is 00:32:50 It wasn't like I was gaining muscle every year. It was the same kind of back and forth and it just wasn't as effective as when I started to learn how to do these mini cuts and mini bulks where I'd go on a two, like a two week deficit and then go on a four week surplus, two week deficit, four week surplus. Of course, overall, surplus is, I mean, a surplus more often because my ultimate goal is to gain, but I would always have these deficits

Starting point is 00:33:15 because I would notice just tremendous effects when I come out of them, bump up those calories. It would like, it would all go to my muscle. In fact, if I got myself really lean because there's a couple times where I got myself down into like a four, you know, the 5%, 6% body fat range, I would bulk and for two or three weeks, I would be shredded.

Starting point is 00:33:33 I would be shredded still. I would just get bigger. And it was like the most awesome, I was like, well, the most awesome feeling. So that's the proper way to bulk. The improper way to bulk is to eat a shit ton of food all the time consistently, weekend, week out, you're gonna lose the antibiotic effect within a few weeks

Starting point is 00:33:48 and it's just gonna become like fat storage. And not to mention, once we get beyond what is it? 15, 17% body fat, our testosterone starts to suppress. It can start to affect it. I think it's around 20%. Yeah, I think it's more like 15%. Is it really? Yeah, I think it's like 15 for a male, maybe it's 20 25 for a female right once you start getting around that 15% plus

Starting point is 00:34:10 Of body fat for a male your hormone levels start to dip which that's the last thing we want to happen if we're trying to build muscle is to suppress testosterone it well fat is a is a estrogen sensitive hormone and high high amounts of body fat In men act like estrogen and you'll see estrogenic, like, uh, quality and get boobies. And they do. They do. So yep, that's the proper way to bulk. Uh, mini cuts, mini bulks.

Starting point is 00:34:35 Um, we talk about, you know what, there's, we did a YouTube video, you and I did a YouTube video. We did that. We talked exactly about this. Yeah. So you should, on my pump TV, you can go find word Sal and I discuss I think underlating calories or so now So what are your some of your guys is like now right now that we know better Whatters because I'm gonna actually actually I'm gonna I'm gonna do a bulk pretty soon

Starting point is 00:34:56 I'm gonna do a bulk a mini bulk which I haven't done in a while like a concentrated one. I'm gonna do it Towards the end of November going into December. I have it all planned out. And but the way I do now is very different. Like the way I used to do it was all calories. Like anything I could eat, I would eat. And the more I could eat the better. Now I'm gonna be eating, you know,

Starting point is 00:35:18 I'll use things like white rice, buckwheat, which are my two favorite sources of starchy, you know, gluten-free carbohydrates. I'll eat lots of bison or ground beef, grass-fed ground beef, chicken, tuna, that kind of stuff, avocados, macadamia nuts for my fat sources. Just high quality, high calorie foods is what I'll end up eating a lot more of. But I'll have, I will do more of the starches, buckwheat in particular. I don't know if you guys every buckwheat.

Starting point is 00:35:47 I don't really get buckwheat. I mean, the, every buckwheat cereal pancakes. Yeah, buckwheat pancakes. No, no, no, no, stacks does buckwheat pancakes. I thought so. And I've had them before. I've had them not that long ago, but it's not something that's not a regular thing in my diet.

Starting point is 00:35:58 I don't thrive market is, is, is where, is that where you get yours? Yes. So they, they have these buckwheat, I'm gonna look up the name, maybe Doug can find it for me, the brand, that I get these buckwheat pancakes that are amazing. And so, and I don't put tons of syrup on it. What is it called for? So the buckwheat is obviously replacing the flour.

Starting point is 00:36:17 So you're getting the buckwheat, and then what else do you get to add eggs to it, or do you know what that is? It literally like, It's a mix. You add water. No, no, you just add water. What? Yeah, yeah, you add water to it. you know that or is it literally like? Oh, it's it's a mix. It's a mix. It's part of it. You add water. No, no, you just add water.

Starting point is 00:36:26 What? Yeah, yeah. You add water to it. I think you're making your shit wrong. No, no, no, no, no, no, no. Really? Yes. I showed you guys the other day.

Starting point is 00:36:33 I know you did, but I don't, you didn't show me make you making it though. You didn't have to put eggs, no milk, nothing in it. You literally just water it, water, and the mix. Really? Yep, yep. And they have ones made with buckwheat. They have some that are paleo that are made with like almond flour and

Starting point is 00:36:50 Is it is that the one arrowhead? Yeah Yeah, so that's one of them and then there's another brand that I also eat how much is that 395? That's it. Yeah damn retail five 35 Yeah, you know, there's so many companies that are doing this, like at the fitness conventions, like this is like a big thing, right, is all the pancakes. The mixes? Yeah, all the mixes. They sell them, they retell them for like 15, 20 bucks, dude, for these bags.

Starting point is 00:37:12 For those because of their protein. Well, yeah, some of them are, you know, everything's got protein. That's what I'm saying, like everything's true. So here's the other brand alike, it's Birch Benders, and they have a protein pancake and waffle mix, they have a paleo pancake and waffle mix, and they have a regular one and I my kids love them But anyhow, those are so both brands are on thrive market both brands are so birch benders is the other one that I like

Starting point is 00:37:33 Yeah, see look that one is really really good. Oh, I did other they have a protein one Yeah, yeah look at the protein one and look at the even the protein ones for 79 for 39 dude Whole foods that's it's almost $7 by the way. What I like to do is I'll make these in the morning and I'll just put butter on them and eat them just like that because I mean, you syrup. And they taste good. They're fucking great.

Starting point is 00:37:53 But I also like just straight up buckwheat that you can make into like a crema wheat type of cereal. And it's just, buckwheat is such an easy thing to digest. And if anybody, if you're listening and you have gut issues and you want to get in more starches because you're just trying to build muscle or get more calories,

Starting point is 00:38:10 buckweed is an excellent source of easily digestible gluten-free carbohydrates. Now I'm not using our thrive market enough. I didn't realize. Bro, you need to buy everything's in there. Okay, so the protein one has way protein in it. Already there. All you do is add water. So there you go, 16 grams of protein per serving. Oh, wow, dude. Yeah, for the

Starting point is 00:38:29 protein pancakes. I don't have that one because it's got dairy in it. So you need to do, you need to do all your shopping there. No, I know. I have. I'm proud. Katrina, Katrina has bought a few things on there for us, but I haven't gone on and like really done like a, what I want to do is, and we're do this week to go hit like our whole foods run instead of going to whole foods. I'm going to order everything see if we can order everything. I want to do that. See I've just been doing condiments and like a shampoo's and all those types of things, but yeah, I didn't realize that they have that wide of a selection. Yeah, they even and they have competitors for similar type stuff. Everything. Everything you'll find a whole foods you'll find there

Starting point is 00:39:02 except for the perishables like you're not going to get tomatoes and stuff like that. You know what? I don't, I know when we interviewed him, he told, I can't remember how many different products they had. Do you remember the number when I said, no, it was a lot. It was a lot. It's, and I'm wondering what that is in comparison to like Whole Foods and some of your normal stores like that. I think they rival that right there. I'm just sure that you're adding them all the time. Oh, no. They're up there. Yeah, that's crazy. Well, for, for the listeners, thrivemarket.com, forward slash mind pump, and then you get like all kinds of stuff that I can never remember and that we get in trouble for not remembering. I think it's, what is it? Free membership.

Starting point is 00:39:32 We have to a free membership. You get your first three orders or $20 off each order. That's $49 or more. Yeah, $39 and more plus free shipping. Plus free shipping. Right. And the way it works, it's a $60 a year membership, similar to how Costco does it, but the cool part is, you do the mind pump code, you get that, it's basically, yeah, if you use the mind pump code, you get the free month, and then you get $20 off your next three purchases as long as it's over 49, you basically get the money

Starting point is 00:39:58 back that you'd have on the membership. And what I would so awesome that, a lot of people don't realize how it works and how they can get away with being so cheap is that, and getting the product for wholesale is that, they're not making, there's hardly any margins on the selling of the food,

Starting point is 00:40:12 they cut out all the middlemen, and then what they do is where they make their money is the memberships, their membership is where they make their money, they're not making it on the parieta and they're telling the way that. Like you said, it's the Costco model online. Yeah, no, it's brilliant. With whole foods, right? So I mean, getting all organic whole foods

Starting point is 00:40:28 instead of your Costco. Excellent, excellent stuff. Next question is from Tello24. Can you give any insight on how to read studies? What to look for and how to determine if they are credible? Well, ask the study, man. This is a good, ask Google Magic over that.

Starting point is 00:40:44 Go to the South, Professor South. Google magic, that's like my, that's like my name at Bernie. You know what was funny was to go magic. It's Google magic, it's shiny. You never cease to amaze me with some of the things that you're able to recall. I mean, for listeners, literally I walked in this morning

Starting point is 00:41:02 one of the books, audio books I'm listening to right now is called Subliminal. And I came in to morning, one of the books, audio books I'm listening to right now is called Subliminal. And I came in to like, I told Sally, I said, man, you would love this book. It's about the unconscious mind and the conscious mind and they totally cite all these studies and I started to tell a study and he finishes the rest of the study.

Starting point is 00:41:16 And I was just like, this motherfucker, I can't even one up you on this. Like, I don't know how you remember these studies and do you have a source that you go to, that's your go-to spot? or are you all over the hall? It's a whole pub, man. Like, where are we talking about here? So, I think, I've been thinking about this,

Starting point is 00:41:32 and I think most of us have this ability. It's just four things that we find super-composed. I waste my own baseball cards. Well, fuck. Well, think about this way. Think about this way. I wasted our first. Think of your hobbies and the things you really love to do the most

Starting point is 00:41:46 You probably know like the different names of whatever whether it's cars or shoes or clothes or TV shows or quotes from a particular actor or whatever For me it's just for whatever reason studies and it has there was no value in it whatsoever until I got a podcast So thank God they have a podcast now I can use this totally worthless you found your purpose Yeah, it was cool Like like parties and stuff and that was it Smokers jacket just hey guys Well, it's only about this microbiome city I read three years a PubMed Anybody where did I go great way to pick up on girls? Did you know blue eyes didn't show up until 30,000 years ago?

Starting point is 00:42:24 What oh my god, please share that. That's the truth. Is it? I've heard this before. Okay, so blue eyes weren't always around. No, no, it's a relatively new, I don't know how long it was, maybe it was 30,000 years ago, but it's a relatively new in the whole scheme of things. Variation. What were the common colors? Do you remember all this stuff? No, I don't remember that. I know Brown. Oh yeah.

Starting point is 00:42:49 He has the most common one. I don't know. And again, it's random. I'll remember random shit. It's not directed. You know what I'm saying? I can't direct it. So here's the thing with studies.

Starting point is 00:42:56 It's in pieces. This is a good question because you see a lot of sensationalized articles on your social media that will say things like red wine, you know, boost fat loss. Super biased stuff. Yeah, eat chocolate if you wanna gain muscle or a compound in chocolate was found to prevent Alzheimer's or whatever.

Starting point is 00:43:16 And so you'll read these headlines and you're gonna be like, oh shit, and then you share it and you're like, do check out the study, it's freaking awesome. What you need to do is you need to look into the study and look at a few things. Control. Number one, look at the sample size. So that means how many people are in the study?

Starting point is 00:43:32 Yeah, there's four people. That's right. You can have ACCC studies like that. You could. And you could pick four random people and just by chance pick four similar people who are then going to skew the fuck out of a study or even 10 people. Like if I took 10 people from a gym and I sampled them and asked them fitness

Starting point is 00:43:50 questions, the answers I'm going to get aren't going to really be representative of the population because the all can be about a six to six and a half the population is working out. So you're not even addressing half of that. That's it. And most studies, I hate to say this, most studies are done on males between, I believe the ages of like 20 to 30, like college age or little older males, white males. So that alone, where the ones will end to experiment. Well, yeah, willing to experiment.

Starting point is 00:44:17 Test on me. In college as projects, that's the only part that people don't understand about studies is most studies that we see that are actually get promoted and put out there that are biased. It's because they're expensive to do. And so it's not like we're running around doing all these great studies on stuff. So when you do C1, nine times out of 10, it's funded by a company that it already had a desired outcome before they went into the fucking study. So it's as biased as it comes. Yeah, and you can tweak data, like, how it all over like however you want.

Starting point is 00:44:46 I still clients all the time. Like give me any topic you fucking have heard about with health fitness wise, nutrition wise. I'll sell you on both sides of it. Yeah. I'll sell you how it's the worst thing for you ever. And I'll say, oh, it's the best thing in the world. So you want to be able to spend the data. So sample size is important. How many people are in the study? Is it double blind, in other words, double blind meaning the study participants don't know that they're the ones that are being either the control group or the tested group. So in other words, they don't know if they're getting the active ingredient when they're taking the supplement or pill or whatever, it could be whatever.

Starting point is 00:45:18 The people giving the test don't know either. That's important because we know that even the, even if it can influence. You can have an influence. So double blind meaning, nobody knows who's getting what. So it's a big guess. The only people knowing are at the end of the study we're getting the data. Then there's placebo control.

Starting point is 00:45:36 Placebo control means if we're gonna give someone, if I'm gonna test something like an herb like turmeric and I'm looking at inflammation and I've got 500 people I'm gonna give 250 of them turmeric and the other 250 nothing at all Something that looks like turmeric, but isn't you know like here's this pill and it's got like sugar in it or something like that and Because is a very bad example because if you're testing for inflammation and you gave sugar pills for inflammation and you gave sugar pills. You would have a life. Skyrocketing.

Starting point is 00:46:05 That's a good point. I don't know. I just got to call you on it because if you fucking me on that one for sure. Wow. Looks like turmeric lowers blood. Heroin. That's everybody asleep. Yeah.

Starting point is 00:46:16 So that's important double blind placebo control. Do you want to see if it's peer reviewed? In other words, has it been reviewed by other people in this field? And then look at the consensus of studies. There's made a analysis where they'll take many studies on this subject and you're gonna see this general trend because one study will point you in a direction but rarely is one study conclusive.

Starting point is 00:46:40 It's typically gonna tell you, oh wow, it looks like people who take multi vitamins tend to live longer, let's do looks like, you know, people who take multivitamins tend to live longer. Let's do more studies. Let's do more studies. And rarely ever can they duplicate a study exactly the same. So many times, even like the best studies is like, okay, take this in general, right?

Starting point is 00:46:57 Well, general speaking, this is what it's like. It's a new variable. It's interesting. You say that. So when even when they make the study as close to as the previous studies possible, and they try to mirror it, even then there's a large minority, but it's not a majority, but still a large percentage, I forgot what it was, something like 20% or something that are never that are not able to be duplicated. So they'll take what I mean by that is they'll do the same study and the results are different. So they can't find the same results that were found with the first study. That percentage goes up with psychological-based studies or behavioral studies. Behavioral studies, I think something like 40% of them are, they can be duplicated.

Starting point is 00:47:36 They can't mimic them. So they'll find like, oh, people who listen to this music tend to act this particular way or whatever. Well, then they copy the study, comes out to listen. Well, now you're getting me excited because this is exactly what I was reading this morning with Subliminal and they talk about, that's because like 95% of the information that our brain is downloading is unconscious.

Starting point is 00:47:56 Like, there's only a small percentage is actually conscious that you're doing. Your eyes are downloading information, absorbing and taking it in. So it's so easy for that to manipulate and become make you biased on your decision. So when you talk about behavioral science and stuff, this is where this gets crazy.

Starting point is 00:48:11 Because they say that, are you really in control of your movement, or is your movement happen and then you perceive it right afterwards? Well, and you could be walking into the study and somebody says something to you, that has nothing to do with the study right before and it could influence and change how you react to certain questions. I'll give you an example.

Starting point is 00:48:29 So, and you're right, and the brain can be primed to think certain things. Right. Well, I'll give you guys a good example. I want you right now to imagine the color gray. Just imagine the color gray. Now really quick think of an animal. And it's likely that you thought of an elephant. Very likely. So I primed, you would say donkey. Now really quick think of an animal and it's like that. You thought of an elephant. Yeah, very likely

Starting point is 00:48:45 So I primed you said donkey. Yeah, yeah, it's very very likely that you thought of an elephant And it's just there's lots of these tricks that happen Well, you use it we use this in sales we use it in sales with leading leading questions right when you're you're leading people into a Sale and a clothes and tie them down by getting them that you're priming them to say yes, right? Like, that's what magicians do. Okay. Yeah, they put an idea in your head and they're like, oh, so fun. But yeah, as far as studies are concerned,

Starting point is 00:49:10 they can direct you, look at the consensus, look at the controls, that's another one. How did they control the study? I love to give this example because it's a classic one. It wasn't that long ago, probably 30 years ago or so, that coffee was thought to cause to be a carcinogen. So it was thought that coffee was bad for you because the studies done on coffee drinker showed that they had a higher rate of cancer.

Starting point is 00:49:33 The problem was in these studies, they never controlled for cigarette smoking. And 30 years ago, people who drank lots of coffee also smoked a lot of cigarettes. So it's just a basic example. You want to look at controls. How are they controlling the studies? Look at all these things and then start to kind of form an opinion. But I also don't want to throw out anecdote. Although anecdote is not evidence, a lot of anecdote points to different directions.

Starting point is 00:49:58 And thankfully, because we have technology, we have the internet, we can go on forums, we can read what people are saying, and you can kind of figure things out before studies come out. For example, people have been talking about how artificial sweeteners affect their gut poorly way before the recent studies showing that it affects, negatively affects the gut microbiome.

Starting point is 00:50:19 People have been talking about how certain things will affect inflammation in a positive way, way before studies come out saying, oh yeah, they're absolutely right, eating these particular foods or whatever, has good effects on inflammation. So those are all the things you want to consider. Or just fucking read Sal's Instagram page. There you go.

Starting point is 00:50:37 I never quote Sal. I never put down the study that people can still imagine. Oh, I guess. What's the source? I get mad with people ass that. Expect that. Go to your work. He's been 40 years of his life fucking doing it.

Starting point is 00:50:48 You should do it too. He's like, oh, research. Yeah, tell me. That's crazy. All right, next is Mick the Plant Man. You guys talk about cardio not being a great component of longevity and Ben Greenfield has shared how triathlon training has significantly

Starting point is 00:51:07 decreased his telemere length. With that being said, how are the 60 plus year olds crushing it? Tell Ben Greenfield I don't give a shit about his fucking telemere's. Fuck you Ben. It's a hot topic. Yeah, right? So tell me what my telemere's are doing. So here, this is a great topic. I have no idea. Now telomeres are at the end of your DNA and they are a good signal for aging. So if you have your biological age and then your telomere will tell you how old your body is

Starting point is 00:51:40 in terms of it's health or whatever. You know, I feel like before you go further in the science here, I feel like there's going to be a very fine line here that you're talking about. Like you could easily over do that and have adverse effects from it too, from other parts from the running all the time. So you may have some benefits that show like, oh, for longevity, this part of running is. And to me, what, what are you saying?

Starting point is 00:52:05 So Ben Greenfield talked about a decrease, meaning when he trained for a triathlon, his body aged more rapidly. Oh, I thought he was saying he can eat that. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, absolutely. That doesn't conflict with what we said. No, no, and I don't think he's saying that. I think he's just saying, knowing that, knowing what we say about cardio, knowing what Ben Greenfield said. Oh. Why is it that we see these 60 plus year olds

Starting point is 00:52:33 who are crushing it in these competitions? Well, that, what's your goal? You can, it doesn't make sense to her. It's an ad movement. Why'd you pick this question? Well, this is not a very good question. I'll tell you what's wrong with it. One agree with that with Ben like absolutely and you can be 60 years old and Crushing your sport. I mean we talk about this all the time

Starting point is 00:52:54 I didn't mean well this is important because I mean optimal health. Thank you. It's important. What do they look like? This is important because it's like I fucking eating you raisin well It's what they look like. Eating and training. You run that much. Show me somebody who's been running for fucking 60 years. It is kind of raisin, actually. Tell me somebody who's been running for 60 plus years, okay, and closer to that.

Starting point is 00:53:14 That doesn't look like a fucking skinny raisin. So what do they look like? Well, it's oxidative. And it's not just that all skinny raisin people run very long. That's not the correlation here. It's fucking that. When you do that, it makes you look like that. Yeah, it's what just all skinny raising people run very long. That's not the correlation here. It's fucking that. When you do that, this makes you look like that. Yes, you look like a skinny raising disease.

Starting point is 00:53:31 So here's a thing. It's a thing. Hashtag. That's a new hashtag. We're starting. Training and eating for maximum longevity is not the same as training and eating for maximum performance and vice versa.

Starting point is 00:53:42 If you train and eat to maximize your performance, especially for stamina based and endurance based sports, you are gonna be taking away from longevity. That's a fact. So I hate to say that, but if you're, you know, you're kind of, you got a balance to do. Now, if you're a competitive athlete, this is your livelihood, do your thing.

Starting point is 00:54:02 If you're an everyday person that's constantly fit and healthy, this is something you should look at because I could push my body and squeeze out into the five pounds of muscle on it, is it worth reducing my longevity and overall wellness? No, it's not, because five pounds isn't that fucking big of a difference anyway.

Starting point is 00:54:18 Same thing with taking 30 seconds off of your marathon time or whatever. So consider those two things, Longevity is very different. In fact, when they do studies on the world's blue zones, this is where people live, you have a disproportionate amount of people who live to 100 or older, more so than the rest of the world, all of their activity, everything they do revolves around moderation. It's all consistent daily, moderate, low to moderate, intense movement. Yeah, it's been. daily, moderate, low to moderate, intensive, movement, active, moderate, everything.

Starting point is 00:54:46 They don't, none of them are hardcore exercises. None of them are competing in powerlifting. None of them are running marathons and doing CrossFit. They're all just, they're very chill. That's it. They're chill. They're active appropriately. They challenge themselves kind of a little bit

Starting point is 00:55:00 on a daily basis, but nothing extreme a hardcore. So yeah, training hardcore, like, theseyear-olds that are crushing it, they're literally are crushing their back. And they've got the benefit of, you know, they probably eat healthy and they move, so they've got the benefit of that, but then they've got the judgment of overdoing it. So, when they're not going to necessarily live through their 90 or something, they're probably going to live to their normal age, life expectancy, that the average person gets to who doesn't exercise and doesn't eat right.

Starting point is 00:55:31 See what I'm saying? Right, yeah, I know. I think that... And I think somebody who's been running, and I know we tease the runners all the time on here, right? Like we're anti-running. I pull up all the runners. I just think that there's so many people in the running camp

Starting point is 00:55:44 that think it's the best thing for your body, just like we're anti-running. I just think that there's so many people in the running camp that think it's the best thing for your body because maybe they've been in the best shape of their lives while they're running. And I think that's mainly what we're always trying to address to people. It's like, no, and I definitely think that somebody who decides to run and make healthy choices

Starting point is 00:55:57 of eating is far better off than the couch potato, couch potato, who never exercises and eats potato chips all day long. Like, yeah, if we're comparing those two, absolutely, I'd rather see somebody run themselves to death than somebody on eat themselves to death on the couch. The person running themselves to death will probably outlast the person sitting on the couch

Starting point is 00:56:14 and eating themselves to death. But both of them are not heading in the best way for longevity for yourself, and that's just the bottom line. But performance is different than longevity. Yeah, and there's quality of life. Like, these 60-year-olds who are killing it and triathlon competitions. They probably love what they're doing. They're probably having a lot of fun doing it. They're having a blast.

Starting point is 00:56:32 You know, okay, that's cool. Do you think, man? Like, you know, I love ice cream. Yeah. Whatever, terrible. Next. Our next question is from T Fluet. Top five most functional lifts. Here we go. Let's start with number one. Squat, for sure. What is the number one most functional lift?

Starting point is 00:56:55 I think we're all going to say squat. Right. I wonder if we're going to disagree on all these. I don't think we'll disagree on it, but I think everybody will have more. You weigh out. Oh, the order. You want to go in order? Yeah, let's go in order.

Starting point is 00:57:04 So most functional lift squad It's got to be the squad for sure What do you think the second most functional list deadlift? I'm gonna go over it press. I'm gonna go with zircher Think about functionality everyday behaviors How often do you walk around in a front loaded carry situation where you at to pick something up off the ground or grab to me. Well, they're so similar. I know, I know. But if you're going in order,

Starting point is 00:57:30 one, then two like that, I feel like. They're outranked, that's the thing. Then you take that box and put it up on the shelf. Deadlift is overhead pressing. Deadlift is my third overhead press is my fourth. Okay, because I would go barbell squat, deadlift, then I would go overhead press, then I would go bench press, then I would go bench press,

Starting point is 00:57:46 and then here's the problem with number five. I want to throw something in there that's a bunch. Rotational though, because everything's so like, you know, you could do a rotational lunge or a multi-plainier lunge and now you're killing it. Yeah, I would say that. What about some kind of a row or a pull up? Well, no, you already, you got to, when you get your deadlift in there. I guess. You got your deadlift in there. I guess. Yeah, you get your deadlift in there. I don't know.

Starting point is 00:58:06 To me, I go squat, I think we all agree on squat. I go searcher squat, even though they're similar, I still think that you gotta get a front loaded, holding something type of exercise. Whether you, I mean, it's a good point. You could combine the searcher with a multi-planeier lunge, you get real functional here. Yeah.

Starting point is 00:58:23 Well, you know, like, after want, you know, like, after, after you hit the big three or so, I feel like it's kind of like, you could, why would say goblet squat is very similar to just zurcher squat, right? Because it's like you're holding something in, but you're trying to keep like, you're not really going to be lifting anything that's like much bigger than your body. Well, how about this?

Starting point is 00:58:40 Let's go this way. What are the, what are the most functional or foundational movements? Because we can name like a zircher and a deadlift are both kind of hip-hinging, right? Like just the patterns. Yeah, like what do they say they are? There's like, they're squatting,

Starting point is 00:58:53 there's pushing horizontally, pushing overhead, there's pulling, horizontally pulling from overhead, you've got rotation, split stance, position, movements. You know, lateral. Yeah, you know, lateral type movements, kind of, you know, lateral type movements. You'd have to have something rotational in there. So that's probably the only thing that we missed by all of us

Starting point is 00:59:10 because you got to have something that's, so we're not stuck in the sagittal find on entire time. So something's, yeah. Well, I like caustic, but it's not like, I mean, it's very functional, but it's not like a staple. You know, I give everybody, here's something controversial that I think we'll agree on,

Starting point is 00:59:25 but maybe some people will freak out a little over. What's more functional? Overhead press or a bench press? Overhead press. Overhead press. Yeah, all day. And I know a lot of people are gonna argue with that because it's part of the B3.

Starting point is 00:59:36 Who are you? Just a simple fact that... I mean, have the Arleafers? Just a simple fact that one of them you're lying down on a bench and you can take half of your body out of the equation. It already makes it, that's not even a debate to me. Someone tries to debate that. Stabilizing your spine, like the same way, it's just like anything standing that you're

Starting point is 00:59:53 having to do with your feet planted on the ground is going to become more functional than anything else. And I see it being way more functional in all sports. Which is also why I thought the whole stability ball craze of standing on the stability ball and just about that is funny that we call that functional because how often will you ever stand on a fucking round ball That's about to roll somewhere like in the circus. Right exactly. You were in the circus. That's a functional movement. Otherwise Not very function. Yeah, back in the day that was a test of strength was overhead press. It wasn't Benchpress came in later much later at press. Yeah, that's a great way to do it. You want a rotation?

Starting point is 01:00:25 Yeah, let's add the Benchpress for, yeah, the rotation. So there you go, there's your rotational overhead strength and hip hinge all in one. I mean, that's, yeah, I like that one. Did we make a Benchpress video for YouTube? Yeah, just did. Did I do long time ago? Long time ago.

Starting point is 01:00:39 Long time ago. At the other gym. Oh good, so you can go to our YouTube channel and look up the Benchpress. It is an old school, extremely functional movement. Oh, Timmy. For you body go to our YouTube channel and look up the bend press. It is an old school Extremely functional movement. Oh, Timmy for you bodybuilder types for people who like to develop your mind pump TV It'll give you Incredible back and dealt the watch your back. Yeah, that's a delicate movement if you haven't rotated like that before Thank you for listening to mind pump if your goal is to build and shape your body

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Mind Pump: Raw Fitness Truth - 622: Top Five Most Functional Lifts, the Proper Way to Bulk Up, Cardio & Longevity & MORE

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