Mind Pump: Raw Fitness Truth - 806: The Importance of Food Timing for Muscle Gain, How to Prevent Overtraining, Minimum Effective Volume vs. Maximum Recoverable Volume & MORE

Episode Date: July 4, 2018

Organifi Quah! iTunes Review Winners! In this episode of Quah, sponsored by Organifi (organifi.com/mindpump, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about if it is more important for advanced lifters to focus on minimum effective volume or maximum recoverable volume, how to prevent, or minimize overtraining and under-recovery if part of your profession includes exercising multiple times throughout the day, what should be addressed first...poor mental or poor physical health and will missing breakfast affect your progress if you are trying to gain muscle. Do you truly get what you pay for? Why in most cultures men have shorter hair and women have longer hair. The guys talk bad haircuts and all things hair related. (6:35) Is the cultural stigma changing amongst kids these days? The terms LUGS (Lesbians Until Graduation) and BUGS (Bisexual Until Graduation) and are Americans more accepting and engaging in same-sex experiences more than ever. (14:08) Are we becoming less socially connected? The use of technology and how far is too far. (20:00) Update on Sal’s monthly prolonged fasts and how he has been diversifying what he consumes to break the fast. (27:14) Now you drink you Brew Dr. out of a can! The perfect summer go to drink. (31:30) Is ignorance bliss? Hundreds of new genes may underlie intelligence—but also autism and depression. (32:30) Will I lose all my gains once I get off steroids? Study proves 'muscle memory' exists at a DNA level. (34:34) #Quah question #1 –Do you think it is more important for advanced lifters to focus on minimum effective volume or maximum recoverable volume? (49:54) #Quah question #2 - How do you prevent, or minimize overtraining and under-recovery if part of your profession includes exercising multiple times throughout the day? (1:03:05) #Quah question #3 - What should be addressed first...poor mental or poor physical health? (1:14:48) #Quah question #4 - Will missing breakfast affect your progress if you are trying to gain muscle? (1:22:45) People Mentioned: Joe Donnelly (@joedonnellyfit)  Instagram Related Links/Products Mentioned: IGen: Why Today's Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy--and Completely Unprepared for Adulthood--and What That Means for the Rest of Us – Book by Jean Twenge Lesbian Until Graduation LUG Study Shatters 'Bisexual Until Graduation' Myth Voyeur | Netflix Official Site Organifi **Code “mindpump” for 20% off** Brew Dr. Kombucha Hundreds of new genes may underlie intelligence—but also autism and depression Study proves 'muscle memory' exists at a DNA level Joovv **$25 off first purchase** Texas School Beats ADHD by Tripling Recess Time The Magic Pill | Netflix Get our newest program, MAPS Split, an expertly programmed and phased muscle building and sculpting program designed to get your body stage ready. This is an advanced program and is not recommended for beginners. Get it at www.mapssplit.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.     Would you like to be coached by Sal, Adam & Justin? You can get 30 days of virtual coaching from them for FREE at www.mindpumpmedia.com. Get MAPS HIIT, an expertly programmed and phased High Intensity Interval Training program designed to maximize fat burn and improve conditioning. Get it at www.mindpumpmedia.com! Make EVERY workout better with 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 (@mindpumpmedia) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, UP with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. We're gonna run this for the first time. We've never done this in mind pump history where we've ran a maps and a ball like 50% off sale for the entire. The whole world. Yeah, we're running in a ballad. Have we lost our minds?

Lost our minds. Have we gone crazy? Absolutely. You know what, here's a deal though. I wanna get charged up. Here's a deal. This is what we... That's the program that started it all.

It was the first map. It's also the program that we all agree that just about everybody, there's always exceptions to the rules. So I say just about everybody. But just about everyone. Yeah, if you don't wanna get really fit or build muscle, then you should. You know, just about everybody there's always exceptions to rules. I said just about everybody But just about everyone to get really fit or build muscle than you should know just about everybody should start With this program. Mm-hmm. This should be the the foundation problem

It was designed as our foundation program So if you're just really getting in a training or you're just getting into actually following a really good program Excellent program to start with only three days a week too So somebody who can only commit to two or three days in the gym, this is the perfect program. Matt Sonabalek is my go-to program for muscle building for guys and for metabolism fixing or boosting for women. So when I get female clients who have damaged, quote unquote, damaged metabolism, those are slow metabolisms.

100% of the time I put, besides diets, stuff and stuff like that I do with them, I put them on maps and a ball. Well, it's just so appropriate for most jim-going people. That's it. Yeah, typically they're gonna be doing sets of three to 15 reps and they're just gonna be working on hypertrophy constantly and that's it and taking them into the phase one is like a shell shock. That's it.

So in this episode of Mind Pump, we'll do a little different spell difference. So we, for the first 43 minutes, we do our introductory conversation. We talk about, oh, I mentioned organifi, actually broke my fast with their green juice, and I felt like I was on fire. You hooked him up with a double commercial tape.

I did at the end. A double commercial for organifi. I also talked about the Corkwhip. You're welcome. You double wrap it. If you listen to the end of the episode, I talk about a Coco Whip recipe that I use to for. I also talked about the Kroger. You're welcome. You double wrap it. If you listen to the end of the episode, I talk about a Coco Whip recipe that I use to organize with.

We also talked about brew doctor. There are favorite kombucha beverage. Now you can find them at most stores, Whole Foods, Trader Joe's, New Seasons, Kroger's, Sprouts. They got the can come in. And most Costco, they are doing canned kombucha. Yeah, first ones to do this.

Cans to be affordable. July 9th, you should be able to find them in all your whole foods around there. That's right. Now for Organifi, we do have a discount. If you go to organifi.com, or slash mine pump, enter the code, mine pump, you get 20% off.

Then we talk about my awesome new haircut. Ha ha ha. Woo! It is a streamline. It supercuts, payin' off! It's me! Thank you very much! All I know is it provides content for Adam.

It's very short and spunky. It's a spunky haircut. It's short, but it's fucked up. It's short. It is. It is. But you know what the best part is Justin? Yes.

It's there though, I have hair. You know what? It's a massive point. I think you need a dry phone. And Adam mentions lugs and bugs. What are those? And today's kids, what's wrong with these kids? No, they're just bugs.

We talk about voyeurism and my grandmother's surveillance system. She's keeping eye on the whole family. It's awesome. We talked about my fast this weekend. is doing it? My fast this weekend. And then we had some debate over steroids and muscle memory. Little conversation here.

If you took steroids and then you stopped taking them, would you have the muscle memory from that muscle and would it benefit you later on? Great study we should have linked in the show notes. Yes, then we get to the questions. The first question was, what is more important? Focus on minimum effective volume or maximum recoverable volume?

Which one is more the difference? The next question was, how do you prevent or minimize overtraining if part of your profession includes lots of activity throughout the day? This particular person we know very well, she's good friend of ours. She teaches people how to do the silks. She's climbing these things all day long.

What can she do to minimize overtraining? The next question was, if someone is in poor health, mentally and physically, which one do you address first and why? Which one's more important? Or are they intertwined? You gave it away, Justin. Hi, Dan. Thank you. The final question was, will missing breakfast affect your progress

if you're trying to gain muscle? Or is it like, is it all about just total food intake for the entire day? We also talk about the complete breakfast that we were sold back when we were kids. Yes, silly rabbit. At the end of every serial commercial. Doug's a big fan of grape nuts.

You won't want to miss that part of this episode. And of course we mentioned. Just let's not all again. In the beginning of this episode, he can fit two in his mouth. Just two at a time. Just bust them everywhere. In like we mentioned at the beginning of this episode, maps and a ballic, our foundational program, the program we've sold the most most of most of the maps programs that people have gotten is Map Santa Ball. It's that effective. We're cutting the price in a half all month long. We've never done this before. We're likely to never do this game through in some Gingsu knives. 50% off. We also have bundles of maps programs. This is

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Boise Kid, nice app, Brandy Chaos. You almost got me. Jay Smiles, 24. Trevor Othman, Yo 3223 my mom what I gotta be my mom I'm gonna D'dang use your noodle 23 and shit head Steve All pump heads all of your winners and the name I just read To iTunes at mine pump media commson yourcom send your shirt size, your shipping address, and we'll get that right out to you. Use your neuters. Hey, you know what?

What? Get your hair cut this weekend. I see it's a little short. Bro, this is what happens when you go to school. This is what happens when you go to school. You know, it's a brawl, I've been like, You know what? No!

You know what? You know why I hate you? They went too far. You know why I hate you? Because you jumped the gun. I was gonna make fun of myself, you fuck. Dude, so I go in there. And here, you're leaving it out.

I was going to get on the mic. It's what I saw. Like, see, now listen, this is why, because I've been through this. I know it's like, this is what happens when you get your hair cut. It's super cuts. And you never know who you're gonna get. And you don't get the same lady you normally get.

Or you're just leaving out the heavy hand. And hand and they go this old they go a little too short It was just this old like old calm down. It was this old Vietnamese lady very old and she's like Oh, how would you like your hair? I know the numbers. I'm like this that and the other and she's oh what about the top? Is this too short? Yes, it is we're going for that. That's the way we're gonna go now You know say the way I look at it is you know, I spend $20 on a haircut right if I add up It's probably like one at every one at every 10 haircuts It's happy. No, I'm not happy but it grows back. You know, I mean I have hair that reminds me of when they left like a patch

You're on the calic, you know like the back like they had I literally almost had a yamaka Yeah, like the guy just left this patch of hair So I come home and I'm looking in the mirror. I'm like this. She gave me a fucking jujitsu haircut So I used to come my hair as a compete, so I get home in Jessica's like it doesn't look that bad because I got on the phone with her I'm like this fucking lady man is old-ass lady She's like it's not that bad. I'm like well, you know, man, is old-ass lady. She's like, it's not that bad. I'm like, well, you know, and I started,

I was looking at me and I was cracking up so hard. And she's like, why are you laughing? I'm like, I guarantee you. Yeah, Adam's gonna say some shit. I guarantee you Adam's gonna say something because I always talk about like spending a lot of money on haircuts to care. Look, you know how hard it was for me not to say something

when he first walked out of the studio. I was like, oh, this motherfucker fucked his hair cut up up and I'm not gonna say anything till you get on the podcast I really even noticed dude so there you go. Yeah, cuz you cuz you don't notice that kind of stuff now Yeah, Adam notices Which is loud enough. That's a good or bad thing No, I remember I remember that man. That was that That was the one drawback of the $9 haircut. You're exactly right. One out of 10.

Wait, wait, wait, $9? Well, that's what it was back in the days. Oh, I was going to say, where's this place? Yeah, where's that fuck? Well, back up there. What's going on over there? I mean, I used to get, for a long time, I had a $9 haircut. At least until probably $25, I would say.

I think around the 25 range was when I decided to pony up. Well, so the place that I go, I know the people there, the regulars or whatever, and there's one lady, it's the old Vietnamese lady. She cannot, I will not let her cut my hair because this is the second time she's cut it, and every time she does it, she's a little, she gets a little overzealous, and I mean, she gets excited.

Well, it's tough, dude, because like these salons, even like they're really expensive, they don't know how to cut, like men's hair the way I want it. Cut. Well, men's hair is dude, because these salons, even like they're really expensive, they don't know how to cut men's hair the way I want it. Cut. Well, men's hair is tough. It is tough. Yeah, any stylist will tell you that cutting a man's hair is much harder than it, because there's less room.

Yeah, oh yeah. Way less room for air. That's why it's really fine. When you're dealing with it, it's just like an artist, right? That that sculpting something, like as you get to a smaller of a piece, it gets more deaf, it's more technical, and it's fun.

Why is it so much more expensive to cut a woman's hair? More work. Yeah. There's more work involved. Probably to the cause of the market. To a bunch of stuff. Probably cause women are willing to pay more pro color it and all the stuff.

That's the facts what it is. It's that there's most guys are like me. Who are like, eh, whatever, it's a little short, but it's my dog and a shit. Like we literally take it, I should just like buzz my hair. Do you know how it was easier? Do you know how happy that makes me to do. Yeah, I used to buzz my whole head. I did that for a while while I was doing When I would train in Jiu-Jitsu. Yeah, and it's an ultimate athletic haircut. Oh, bro. It's just feels so good

Yeah, you know what I mean? We're I'm about problems. I kind of looked like a white nationalist Yeah, that was the only problem. Like a white supremacist. Yeah, yeah. See, I can do it. I have to explain right away, I'm like, no. I'm like, no. I'm certain to that right now. Yeah, yeah, yeah.

So that's why I still have hair. I'm like, I don't, I don't subscribe. Well, so I'm like one or two years away in my relationship with Jessica where I'm gonna just start buzzing my hair. Like I still, like I gotta look good still, but a year or two later, and a year or two, I'm gonna start all of it, I'm like, sorry I'm still gonna do it.

Not can, I gotta be on YouTube. Yeah, I would do. I think you look good with a shaved head. Dude, I'd love to go back to you, I don't like that. I have a nice shaved head. You have like, did it, or something in your head?

My workouts go up like, like at least like 30%. Oh, I just, I feel more testosterone. Yeah, yeah, I don't believe the story of Samson at all. I think it was the opposite. I just, I feel more testosterone. Yeah. Yeah. I don't believe the story of Samson at all. I think it was the opposite. No, it's totally opposite. I think he grew his hair and got me. That was a story made up by women.

Yeah. Do you know what? Yeah. And if you think about it, if you think about it, like historically speaking, I was thinking about this as this woman was butchering my hair, I was like, you know, because this is what I do in an uncomfortable place. I started it philosophical, takes me away from what's going on because I was like, you know, because this is what I do when I'm in an uncomfortable place, I start to get philosophical,

it takes me away from what's going on, because I was getting irritated. Yeah. But I knew if I said something, she'd be get worse, so I'm like, just fucking keep doing what you're doing. I'm like, I wonder why in most cultures, men have had short hair, and women have had longer hair.

Why was that a thing? And it's obvious, right? It's obvious why men have always cut their hair short because we in battle, when you're fighting with someone else, you don't wanna give somebody, yeah, you don't wanna give, your hair pulled. No, have you seen girls fight? Yeah, that's the first thing.

If let me take something, you guys ever watched, you guys watched early UFC's? Mm-hmm, I saw such a good girl fight. Do hold on, tell me in a second. Do you guys remember UFC three when Hoy's Gracie fought Kimo, that big old jacked right out Hawaiian looking with the big cross that too on his back? I remember that I remember Paul's long hair.

So Hoy's at the time was everybody thought he was like, oh my god, he's like, he's a god, he's killing everybody he can't, you know, he can't lose. Then this big dude, Kima, who outweighed him by like 80 pounds with this big muscular strong dude, fights him and gets on top of him. And like, the first time Hoy's looked like, oh my god, you gotta watch out.

So Hoy's just grabs, I hold it, this guy's, big ass ponytail and just has a grip and he keeps that to control Kima when he ends up winning the fight eventually. And that's just it, like, if you have long hair, that's a, if I thought I'd do with long hair, I would grab his hair. Well, of course, they made that roll in football.

Yeah, we did that with football. Football, it's your hair's part of the jersey, man. No, it's not. Yeah, yeah, yeah, yeah. So if you're running back and you think it's cool to have long ass dreads and shit hanging out your fucking helmet, and there's just like, no, but I did it.

Oh yeah, I mean, if they just, like, turn the corner and all you have is either, you know, like, they're the back of their jersey or like hair, I'm like, grab and you're fucking hair. Pulling me down. Pulling me down. Yeah, I love it. You said you saw a really good girl.

Oh, but I was in, the best girl fight I've ever seen, a lot of girl fights in my entire life. The best one I ever saw was in high school, man. This girl and these two girls, both of them were just, rarely ever do you see two girls that are ready to down to throw and these girls were both ready to throw. And they came at each other and the first thing, you grab each other's hair.

And one girl just got a better grip on both sides, like ponytail sides, you know, and grabs a hold of her and just need her right now, face to. better grip on both sides like like ponytail sides, you know, I'm grabs a hold of her and need her right now. Spitter face wide open blood everywhere. She's got her in a moist. Oh man. And then when they when they pulled them apart, they're a handful of her girls.

Both the girls had handful of hair. They're like, oh my God. You that got hurt pulling that. That's the first place you're going to go, man. That's why we cut her hair. Get rid of it. Speaking of high school. So I'm reading the the

I gin book right and they're talking about like the generation coming up so that's like a lot of the high scores right now and one of the things like sexuality and stuff like that's and we've kind of graced or talked about this a little bit like as far as how that's changing and different and kids are having sex later and a lot of them are not, you know, there's this new trend of like, to not identify with one sex or the other. And so they have new terms and new things that they're doing. So fluidity thing.

Well, so there's this, there's a thing called lug and bugs. Lugs and bugs. L-U-G-N-B-G. Lug stands for lesbian until graduation, and bug stands for bisexual until graduation. And so there's this trend that's going on right now that it's like high school and like early 20s or is the time to like experiment

with both boys and girls to kind of figure out like what you're supposed to be with later on. And they actually have terms for it. You know what's funny about this? I did know that. That they just named something. They just named something that happens, that used to happen too, it always happens.

This is always happened. People have, the first sexual experiences tend to be with the same sex, not full on sex, but the first sexual experience, because those are the people you're hanging around with the most, they're just now labeling it. Well, and the generation now too is also trying not to get attached in relationships. Yeah, that one I've read about. Yes. That one's a little worrisome. I meant to tell you, I forgot to, okay, I'll share the chapter over you,

but it completely debunked the idea that this generation now is into more open relationships and promiscuity. Is it promiscuity? Yeah, promiscuity, right. Are they into the opposite? Yeah, so waiting, it's like less of them are having sex at an earlier age.

Most of them are waiting till longer and most of them actually desires more millennial like the the it's not even it's get well, they were more and we were even more than that. And then it gives even further when you get into like the 70s, 70s and stuff. So it was, it's not happening that way. Now it looks like that. And because some of the things that they're saying, how none of them really want, like a, what they don't want is a for sure relationship in high school or college because at that time they know their

brain is still developing they're still trying to take care of themselves and getting in a relationship could compromise that and so there is there more likely not to date or be in a relationship at all but it's not promoting more sex or with multiple partners. So they read all the stats on all that and there's like, less, they're having less sex, they're having less sex with multiple partners. And most of them say to the day with desire relationship, it's just they're not looking for that right now at this point of the day. That's interesting.

I wonder if that's just a byproduct of the over parenting or the, you know, like you have the drawbacks of that and then maybe some positives too or maybe kids are less likely to so that's they theorize that it's that a little bit is on the parents of the generation that's raising the kids right now the helicopter parents and being it like it's very normal and you know now that I've read this and I've gone back and kind of thought about like all these kids that I'm meeting that are in the 17 to 20 20 year olds many of them like bring their parents home to places. Here's a crazy thing for you. And I believe Katrina was just talking to.

Turkey was just talking to our intern Inzo about this is I don't know about you guys, but Friday Friday night for football games for me was like a like in high school was a big deal. I mean we roped off a whole area. Everybody did pre drinking before they went to the game. It was like an event like you got smashed and acted like a fool all was a big deal. I mean, we roped off a whole area, everybody did pre-drinking before they went to the game. It was like an event. Like, you got smashed and acted like a fool all day at the Friday night game, and then after the game, you go to the after party,

and you're hanging out all night long and doing whatever. Well, kids now, to go home after the game, and a lot of them go to the game with their parents. So it's really common if you're in high school now to go watch a football game with parents. It's just, it's not weird, it's normal. Like you love your parents, your parents are cool, they're watching the high school football game

and then you go. It's like a mixed bag. Parents are cool, yeah. No, I think it's like a mixed bag, I think, you know, the other part of it too is I know parents are having less kids. So like the average family today has less kids than the average family did, let's say 30 years ago. And that may contribute to more parenting, you know what I mean?

Because they're around more and they're going to see them work. But it also seems a little needy on the parents part. Like, you know, let them like have friends and do things by themselves. Yeah, I don't know. It's just kind of weird. It's like cool because you can have that kind of relationship at the same time. It's like, let's let them develop other relationships. Well, I mean, it's one of the things that they correlated this with that I thought was really fascinating.

I thought you guys would get a kick out of was 16 and pregnant. The decline. Oh, I read this somewhere else. It was like great things actually, right? It did. The statistic on underage pregnancy, or pregnancy out of wedlock, or under the age of 18 or something,

I can't remember what the actual statistic said, but man, it's decreased by 20%. And since that show went live on TV, and they did all these interviews with a lot of students and a lot of them referenced that show. Like, oh, I don't wanna be like that. I see what that looks like. Yeah.

So I thought that was kind of fascinating. Oh yeah, it's good that they show all that and like all the steps and they're like, how crazy it is, the environment and it just takes over your entire life. Like, like kids, don't even realize. We always tease me, right? We joke about that I watch that when I'm sick, right?

And I always say like, I'm always trying to connect like, why is that or whatever? And the only thing that I can come up with is that it make, because I feel so miserable at the moment, like physically, that it makes me feel better about myself, seeing that going like, I'm so glad I can't, it's like watching horters. Right. It is something like that.

You know, say so, I'm sure that's what's happened to a lot of these 16, 17, 18-year-old kids that are watching the show too, or just like, I don't want to be anything but that. You know, say like, I'm sure that's what's happened to a lot of these 16, 17, 18 year old kids that are watching the show too, or just like, I don't wanna be anything but that. You know what I'm saying? Like, I don't wanna end up stuck at home with my mom forever. Crazy dude, this kid, I didn't know him, and you know, so that's why I don't really wanna like,

talk too much about like who exactly he is, but in local news, there's this kid that like grew up at our high school, and like a lot of my friends were really good friends with him and super-like clean kid, like everybody had nothing of a positive things to say about him, but found out that one of the local coffee shops had caught him on camera, basically embedding a little tiny camera inside to videotape every time.

And the restroom. And the bathroom? In the bathroom? In the bathroom. Oh shit. And like, you know who goes in there, everybody. You know, like man, women, kids, everybody. And so they got a warrant for his arrest and went to his house and like found all that

shit in all the videos. Oh my God. That is place. So I was just like, and this was a kid that you, that was known to be like, and I, Exactly, and everybody had nothing but like, man, it was like super stand up kid,

like good kid and, so they actually saw him on surveillance, putting it there. Yeah. How old is his kid? He's a couple years younger than me, so he's like my, my friends brother was good friends with him.

So he's, he's like maybe like two, three years. Wait a minute, and this is now. So he's not a like two, three years. Wait a minute, and this is now? So he's not a kid over the weekend. He's a grown-up kid. He's an adult, yeah, I guess so. I'm considering by younger than me a kid, I always say that, right?

Yeah, you're saying this is a good kid. I'm thinking like this some 13 year old kid. No, no, no. He's a fucking pervert. He's a fucking perv, dude. Wow. I couldn't believe it. And then I remembered, have you ever watched

that Netflix documentary, Voyier? No. So it was about this owner of a motel that he purchased that, I guess, like he actually built in a way that he could go behind all the rooms, climb up into the top and like look down through the ventilation,

like you know part of the word the where the air comes in, and watch people have sex and all that kind of stuff. We got away with it for over two decades. And then two decades? Two decades and then decided to come out later until this reporter from the New Yorker or I guess he's real famous for interviewing people that have really interesting fetishes and stuff

and just came out and did this whole Netflix documentary with him. It was super fucking creepy and very fascinating all at the same time. He had this weird impression one day, I guess, where he was outside and he saw this neighbor lady taking her shirt off or whatever, and then that just became the succession.

He just started obsessing, obsessing about it, and they carried with him into creating this entire environment to suit his fucked up desires. I think we're gonna see more of this. Well, because the cameras are so easy to... And for a lot of reasons too, right? A lot of reasons. A lot of reasons too.

I mean, I think that we're becoming less socially connected to each other, where we actually go and interact and talk to people and go look at naked people in real life. You know what I'm saying? It's like you're so, Well, there's cameras everywhere. You know what my grandma showed me this today?

Yesterday? So we were at my mom's house for dinner, right? My grandma who is 75 years old, you know, old school Sicilian woman, and she cracks me up because she's somehow, she's like up and up with technology sometimes, like she'll be on Facebook, and she's gonna have a driver's license,

never driven her entire life. Old school, right? So she brings me her cell phone, and she goes, look at this, I have a, look what I have, and I look at it, and I'm like, that's your house. And she goes, yeah, I got the camera hooked up to the phone, and she goes and look at this and she switches cameras

And she's like look this is your aunt's house. I'm like you're looking at her house, too She they have the nest cameras They have the nest cameras hooked up and then she's on the fucking network and she can watch everybody's house Yeah, so my grant this is by the way by the way, this is a this is a sycillion grandmother's dream, right? So she's on her phone and she's toggling between us. I was watching the different cameras And she's like this morning. I see the you know Casey walk out this my my aunts, you know husband Casey walk outside and he fixed it the garage and she goes look I can see she rewinds the video Fixing the garage. I'm like are you at home? What are you doing? She's like you should get what to you

It's so great. She's all then I can watch if your kids are you know, whatever and I'm like are you at home watching doing she's like you should get what you're not TV it's so great she's out then I can watch if your kids you know whatever and I'm like I'm thinking about my that's not a bad idea yeah if I let my grandma watch that shit I'm gonna think about last week with Jessica was cooking in the kitchen naked yeah exactly I was walking outside in the backyard yeah but I was I was cracking up because in these cameras are like oh the sophisticated oh dude and you watch it you get really small ones and get a lot where you get an alert on your phone So her phone will give an alert when there's motion So and then you can talk through the camera. Oh, so she said that somebody came to my aunt's house

And rang the doorbell nobody's home. So she talked to the camera. Who is it? Here to whatever okay, we'll get it later or whatever, and I'll just crack it up. But yeah, that's gonna do it. If I ever saw, if I ever caught a guy doing that, I mean, for me, I don't give a shit. You can record me all you want. You're the one that's gonna be embarrassed. Trust me, I'm not gonna give a shit.

But if I catch that shit, well, my kids are on. You're gonna get the beating of a lifetime. That's the thing, dude. Like, it's so fucked up and perverted. Like, where did that, like, enter his head that that was a good idea? How did that fucking happen? I've just been, it's seriously, it's been-

It's becoming disconnected from people, dude. It's not reality today. I can't even imagine. It's not reality, it's TV, in a sense. People, at least back in the day, without cameras, you had to hide. You had to be there. You know what I mean? You had to be there.

Do you ever read the story about the guy? This is, I think it's a true story. Hopefully Doug can confirm this because I don't wanna be making up some shit. And I think it's a true story. There was a guy that was arrested because he crawled into a porta potty and laid at the bottom.

So he could watch people go to the bathroom. That's disgusting. That can't be real. I mean, that's commitment. I mean, like at least he's in there. I'd be still be mad. He's still getting a beating. But at least I'd be like, well, hold on.

I'm not done. Yeah. You're disgusting. You guys would be, yeah. That can't be really. I'm almost positive that was a true story. We got to look that up. Maybe Doug can find Paul.

Yeah, look. He had in tank of portable toilet to spy on women. He was sentenced to three years in prison. Oh my god. Why? Just leave him in the portapoddy. Yeah, just have just just leave him just leave him that's right That's right like eat a whole thing at like Taco Bell you know, we're not gonna put you a prison We're leaving you there for two weeks. I'm gonna make you pay for this. You're set of a bench Get all your sick thrills out. Yeah, shit on all come out of the bathroom We'll go up to Justin. Hey Justin. We got a situation. Yeah a situation. Yeah, there's a guy hiding in there trying to look at people all blast him out and you go in there and The fucking dude would die. It was at a yoga festival

That's a lot of vegans You know a lot of bad Drinking you think so yeah, I know. You're not gonna go to a barbecue People They go there the vegan idea that's our yoga. There's probably a lot bunch of vegans but your salad eaters Little tiny poops little pellets. Yeah, yeah, I do the trip in a fiber Fiber coming up. That's disgusting. That's terrible. What's wrong with people? I did people are fucked up. Speaking of diets, I just did my monthly fast

just this weekend. Alright. You know what always surprises me? So each month I've done it now for this has got to be month like five or six at least. I think it's month six. Each time I do it I get better and better and better after each time. I can physically I was really curious better and better after each time. I can physically really curious about how you felt this time because you you've been increasing like me and Justin too, increasing our carb intake. And I know my appetite is starting to improve. Oh, my appetite was way higher. It was much more difficult. So was this with the hardest one? Much more difficult with food. I mean, it's still like, you know, I'll do it, but definitely

this time I wanted to eat more than I have in the past. If I go into a fast already low calories or keto, then my appetite's using not that bad. But this time I went in there with my metabolism's amped up. I've been eating more. I definitely wanted more food. But I did it. I did a how alone we go, almost 40 hours. So I didn't even do a full 48 hours. Oh, I you didn't go full. No, you know, almost 40 hours. So I didn't even do a full 48 hours. Oh, wow. You didn't go full 48 hours. No, I, you know, I listen to my body, you know, I, I feel like if, if, if my gut is off, then I'll go longer. If I go into a good, then I'll go shoulder. I don't think a super long one is not only necessary, but benefit.

You have to listen to your body at the end of the day, and it just felt right to end it at that particular time. And what I love about it is not only do I improve after each time, so after each time I notice less inflammation, better reactions to food, I'm at the point now where I'm eating sourdough bread sometimes, no reaction whatsoever. And then sourdough bread is less gluten than regular bread because it's fermented.

But still, I couldn't even do that before, right? I mean, able to eat starch is no problem. I actually had pasta at my mom's house, no issues. But one thing that it's also the thing that you eat right after you break a fast, you can feel what's going on. So I had a little of the Organifi Green Juice to break my fast, just a little bit of it, drink it. Boy, that was like a whole nother supplement.

See, I felt it right away, boom, energy, and yeah, right away, like I must have assimilated the shit out of it, right away. What's your thoughts about doing like kombucha right afterwards, like using like our brew doctor and drinking that right after you get out of the fast? So what I do typically will aim for, so I like the green juice, I like the way that felt, so I might start using that more often.

I like bone broth, liquid things, the way that felt so I might start using that more often. I like bone broth Liquid things right liquid calories that are kind of easy And then I do do I typically will do either kombucha or I make sure to take a probiotic just to get because your your gut microbiome is Different when you're not eating because you haven't been feeding it right Right, right. And what you may notice after a fast, I haven't communicated this well enough in the past, so I wanna make sure people know this. When you break a fast, how you break the fast

is very important and expect your gut to be a little off. Oh, totally. The day you break the very much so. Everybody that I know that's pushed it a two day or beyond fast, like you're just super sensitive. Yeah, well, you, it's like you're, you're gut almost, it goes asleep in essence. So kind of like, it almost like at hibernates, it stops doing

anything. And then when you throw food in it, it wakes it up. And the first thing it does is it tries to evacuate, you know, kind of what was in there. Yeah. So the first like one to three, you know, bathroom trips that you have or not ideal. I haven't even thought about trying the brew doctor

until right now, until your time right now, I thought, maybe that's a good idea, because every time I've done like a broth, I've done like either a bone broth or a chicken broth, like heading into it and then like just a small bowl of vegetables and then like just a small portion of meat. And then it takes me about the second or third day before I really-

Your guts back to normal? Yeah, before I feel like my stomach feels really good. It's the second and third day before I really. Your guts back to normal? Yeah, before I feel like my stomach feels really good. It's the second and third day, sorry, let me think. Yesterday was the first second. So today's like the second day, second, maybe two and a half, is when I start to feel the rebound and dare I say anabolic effect from it. And I say dare I say, because I'm sure I'm going to get some people who are going to get angry with me for saying that.

But for sure, I notice personally, the second or third day, it's like I feed my body, and if it's like the post diet rebound that you get, you know when you come off of a show or whatever, where you just feel like your muscles soak everything up, and my workouts start to feel really good, I start to feel really strong, so it takes about two or three days,

but the day after, my gut's still a little off. I'm excited So, uh, that's so it takes about two or three days, but the day after my gut's still a little off. Yeah, I mean, I'm excited though. Dude, brew doctors got their their can now. Now you can take your your your stuff all to the beach now. No more having because you can't drink no beer ever. You know, or drink any beer. Now you can drink your kombucha. Are there any other? No, nobody's got a can, dude. They're the first one. Why? The first ones to do it. I know. That's weird. Why are they the first ones? I don't know. I don't know. Is this something with the kombucha? I mean, Doug would have a better guess at something like that.

We already, they sent him over to us. Like, I don't know if you drank one yet out of the cans. It's freaking awesome. Dude, they have the best tasting kombucha. Yeah, I haven't had it out of the can yet. I'm excited. Especially to bring it with you and stuff like that. They sent over a case for us.

So we've, July 9th. So this what, this goes live what a couple days before that. So, you know, July 9th is when it'll be in Whole Foods, so everyone that hasn't tried it out or wants to try it out. I think that's cool right before summertime. And then everybody's drinking beer on the beach all the time and give you a little alternative, a healthy alternative.

That's, that's, it's the best tasting kombucha that I've had. I've definitely made the switch to, to that one. So I read an interesting article in sciencemag.org the other day. The title of it is hundreds of new genes may underlie intelligence. So identified a bunch of new genes that they think are connected to intelligence

that are also connected to autism and depression. So we've now suspected for a while that high levels of intelligence are somehow connected to higher rates of depression, anxiety, seem a little more tormented. And autism, I don't know, I think what it is is, how's reading about like, why the theory of this exists? Whenever you have a species,

the most of, or what you see, the highest percentage of that species, like in the middle, if we look at humans, we're an intelligent species, right? The middle pack is where you're gonna be the safest. That's where you're gonna see probably the longest potential for lifespan, the best ability to fight off,

general fight off disease, a general level of intelligence, all that stuff. The outliers are different, they're different. So if you're by nature, if you're very, very intelligent, compared to everybody else, by nature, you're different. You just have something different about you. So it's almost like your genes played a little bit of a crap, like they threw the dice.

And boom, you got the genes that make you far more intelligent, but you've also taken a risk with these other genes that might cause a problem. To people over in a depression. That's part of it. And then there's some other theories that say that just very intelligent people are more neurotic. Like there's more stuff to think about.

And that might cause more anxiety. They overthink things. Yeah, they feel's more stuff to think about. And that might cause more anxiety. They overthink things. Yeah, they feel like personally responsible to do something as they know certain ways to handle certain problems. So they like carry a lot of weight. Or maybe they just know the potential risks and stuff like that.

What's the old saying, ignorance is bliss? Yeah. I think that may be true to some extent. I wanted to talk to you about the Epigenetic modification study that you sent over to me the other day. I think that's super fast. Which one? I don't remember reading it. Yeah, that's the one on if you have taken steroids before. Oh, yeah. So basically if you've modified your genetics, well, this potentially actually modify your DNA forever.

Well, this is the one, this is the study that showed that it was, it was based off the study that showed that when people Guys lifted weights for seven weeks, then didn't lift weights at all for seven weeks, and then they'd work out again That not only would they gain their gains back very quickly, but that they they gain more Now now here's the other side of that I think the percentages were like 12% over what they had initially gained. So that was like not only the game back what they got, but they got extra.

My question for that is would they have gotten that and then some if they'd never taken that time off? In other words, is it making up for what they missed or is it more than what they missed or is it less than what they missed? But what they talked about in this article was that because of muscle memory, let's say you go on a bunch of anabolic steroids,

you know, and you build all this, let's say you gain 25 pounds over your genetic potential, right? Let's say your genetic potential says that you can only gain, you know, get up to 200 pounds lean. Well, this is probably one of the most popular questions that I've been asked by young kids that are growing up, that are considering taking steroids is one of the most popular questions that I've been asked by young kids that are growing up that are considering taking steroids is One of the most common questions asked is will I lose all my gains after I get off and do I have to run them all the time in order to

Get bigger is that and so and that's always been something that I I can't answer like I don't know the answer I have my own personal experience in what I think but I have not seen anything that's come out to show this. And this is the first study that may prove that if once you've ran anabolic steroids, that you now have a higher potential to build more muscles. There's a lot of forever, even when you're off. Yeah, and there's a lot of factors, right? But let's say like, again, like you,

let's say you limit your genetic limit for muscle gain with good training, good ditos, that's 200 pounds. Then you throw anabolic onstana and you push your body to 215, so you gain 15 more pounds of muscle. Then you go off the steroids, everything goes back to normal, does that muscle memory from the extra 15 pounds still apply to where now you're able to gain a little bit more muscle?

I think yes, I think that there may be a little extra that you get from that. But here's the other factor though. I think you have to stay on them for a little while and keep that muscle for a little while. And B, there's a lot of other factors like, okay, now you've been on steroids for a little while, now you go off, are your hormones gonna ever

go back to normal? Are you ever gonna have the same, are you gonna understand your body and training? Like you would have, that's a big factor because I know a lot of guys that ran a lot of, you know, gear for years, who, when they went off, even with normal testosterone levels, they don't know how to fucking train because they never really learned how their body reacted and so there's all these factors, you know what I mean, that go into that. But I think all things being equal, I think so.

I think there's probably in a day. Well, I really wanted to discuss this with you. I just think it was so crazy that you had sent this over first. And this has been kind of like something that I'm paying attention to with myself right now. So I find this really fascinating right now. I'm barely like getting back to what I, I'm not even my normal good self. But I mean, the fact that I'm already in the quote unquote, normal range of free testosterone is a huge plus for me. And I can already feel it.

And since we've reintroduced carbohydrates, my trainings going great, I got good momentum right now, and the games are coming on strong. Like stronger than I really, really anticipated. Like I went from like being depressed and almost frustrated because I wasn't seeing any progress to now that I feel like my hormones and everything's back into place.

Carbohydrates are now kicked back up. Like I am just, I'm putting mass on, like really fast. And the weight that I'm carrying myself, I've never been in this weight without testosterone. I've always had to be, I'm 220 now. So I'm, this is the weight that I am when I'm, when I'm taking out a box. Now, I'm not my competitive 5% body fat to 20 right now. So I'm definitely softer than what I would know. But even to put, I'll be able to put that kind of mass on that, that ease for, I mean, that was, but in the past, to get to a weight of 220 pounds for me

was like stuffing myself, was constantly carrying my meals everywhere around, and I'm eating three meals a day right now. Three meals a day for me is, and now I'm coming from eating one meal and almost two meal a day, but only three meals, and maybe a shake in there on like a really high volume day or a day where I move around. I think it might play a role, I think there's, because I'm trying to think of like,

I was on testosterone for four years consistently. Four or five years consistently. So I definitely think that my body had become adapted to that. Well, do you think that higher levels of testosterone or at least the high levels that you were on or when you're taking gear?

Do you think that contributes to muscle hyperplasia? I think so. So I think it's not muscle hyperplasia. It's probably a combination of the two, right? That doesn't go away, right? I don't think, if you gain new muscle fibers, they shrinking, grow, but I don't think they go away. Right.

And I think, too, the steroids might help to contribute you to get to a place where your capacity stretches even further than what you're normally or capable of, which creates that muscle hyperplasia to where that's sort of a new standard that your body has to deal with. Now here's the question I have, right? Here's the question.

So we'll use you as an example again, Adam, and you can give us your opinion. So you're holiday 36, 37? 36. 36, right? So let's say instead of doing being on gear ever, let's say you never did gear. You never did it when you were younger

and then you never did it the last four or five years. But you still train consistently, you still ate consistently all that stuff. Do you think you would have reached this point like you're at now where you can feel this? Do you think you would be better or do you think you'd be worse? Cause you have to count all the shit that you've gone through with it,

the fact that you had gone through with the fact that you've had to deal with their hormones. So I don't think that I could have built as much muscle as I've built and where I'm at now. I believe that that's given me an advantage because I have ran multiple cycles. So I definitely think that on that and it's given me an advantage. Now, the great disadvantage and where I would caution anybody

even considering it is, I don't think there's a lot of human beings that could have dealt with what I just dealt with for the last eight months and it not fucking just ruin life for them. That was a really, really tough space to be in for that long of a period of time. And I'm still not 100% out of it. I'm coming out of it and I feel really good right now.

So I have a lot of positive things to say, but you're also a trainer, you're also like a student of the game. Right. So I'm aware of what's going on with me, like the average person who's, you know, fucking around with antibiotics and they take, yeah, I think the average person went through it,

you went through it, it would have put him in a worse position. 100% less muscle, less everything. 100% yeah, so I think, I think I was fully aware of what was going on with my body What I did to it how I needed to come out of it I was doing all the protocol I need to was consistent with it for a very long time like that wasn't just like a Handful of times just sitting in front of the jiv light or a handful of times being in the sauna or a handful of fucking consistent

Days of supplements or a handful of times being going to the gym when I absolutely did not want to I mean That's been fucking eight months of just sticking with it, sticking with it, sticking with it, and just now starting to feel good. Now knowing that and knowing where, like for me, like, it wasn't worth that. Like that feeling that I had to go through and how hard that was, I would much rather have never had to have gone through that to then to have gone through it. Now, sure, it gives me, I think, it would make me a better coach now. And I think I can speak from that side. And I think that's that adds value. Hopefully that adds value to people that listen

to the show that can ask questions around that. And I could share my honest opinion about it. But I definitely think that I don't think I'd ever be at 200. My body type doesn't seem to want to be a 220 to 230 type of guy. I've just... It's hard to separate all the factors, isn't it? Because you've been working out for so long too. Right, I mean, and I have people in my family who have worked with their hands for particular jobs

or whatever, like plumbers, mechanics, construction workers who'd done it for decades and decades and never took steroids, never even lift workers, who'd done it for decades and decades. It never took steroids, never even lift a weights, who are now retired and they're in their 70s, and they don't work out or anything, but you look at their forearms, and the rest of them is atrophy

because they're old and they don't do anything anymore, but they still have these muscular forearms and hands, from when they were, for the last 50 years or whatever, they were working with them so much. So it's hard to separate all that. I would love to see a study, you know, that could be done. That would happen.

Yeah, with the anal box, it helped to, like, keep this, this frequency, this repeated, like a workout regiment that, you know, like, for some people, like, it really did keep them, like, hitting on those same frequencies constantly. Well, yeah. There's so many factors to consider, because you also have the receptors

that anabolic hormones attach to, they down regulate when you have high levels of testosterone. So anybody who's ever used steroids will tell you that they'll go on a dose, let's say they go on 300 milligrams of testosterone, which is relatively modest dose. They'll stop feeling it and then they have to take more and then they have to take more and they have to take more

or they'll go off and then they'll go back on again and they feel it again, because like anything your body tries to adapt and downregulates receptors. What if long-term exposure to high testosterone really downregulates the receptors the point where they'll never come back to the way they were before, you know what I mean? There's so many factors to consider, it's hard to say. But I guess if all things were equal,

that could be a massive negative. It could be, that's what I'm saying. And I know, I mean, we've been in this long enough. I know people who, I know less people who were on it went off of it who turned out like fit and healthy afterwards. That's my perspective too, as I've seen a lot of people like it ruin their body, you know, like after they were done,

cause like again, they didn't know how to apply themselves and take the right proper measures to rebuild, you know, their own bodies, receptors. Well, I can tell just hormonally that stuff is not worth it, like just what it's done hormonally.

I mean, as a young kid who wanted to look a certain way, I may have reached all those goals, and that might have filled that void. But then what it did, it gave me a whole mess of other issues that I had to deal with. Everything from emotions to libido, to energy, to drive, to do anything. And to me, that isn't worth it. So the coolest looking physique I could have ever built is not worth all the hormonal imbalances.

Because then you, like this stuff that nobody talks about is that, you know, if you're in a relationship, whether you're married or you're in a committed, serious relationship for a long time, and you're going through hormonal stuff at an age of 30, you know what I'm saying? At 30 years old dealing with stuff like that, that's no fucking fun, dude.

People don't like going through minipause, you know what I'm saying? And that's like later in life, and people have expected and anticipated it, you going through something hormonally like that when you're in your 30s, man, that's a, I think God that I could articulate what I was going through so I could, to my partner and explain to her why I feel this way,

what I'm going through, and she has incredible patience. And man, if it wasn't for Katrina being somebody, somebody like that, and not having a strong stable partner during that time, who knows what a mess I could have been to. You know, so. It's interesting, I mean, but would there be a potential benefit, like a benefit, I guess, for muscle size later on

when you're off and everything's back to normal? I mean, I guess we could speculate that that might be the case, you know, but I don't know if you- It's a memory, but- Yeah, but factoring in all the other potential factors, if all things were equal, yes, but the fact that there's so many of the factors that play into that, I think if we took a hundred men and had them do, you know, high doses of steroids for two years to get, to try and create that muscle memory and compared them

to a hundred men who never took steroids but also trained and ate right and stuff like that. And then followed them for 10 years after, I would venture to say that 100 guys that never took them would be better off. Yeah, that'd be it. Better more fit, more lean, more awesome. I also asked.

Because of all the other things. I always wanted to though, like so I was stupid when I was a young kid. When I was in my early 20s, the first time that I, it wasn't until, until I had to take it for therapy later on. Did I really understand it and really like started run protocols, correctly and stuff. Otherwise, I wasn't doing a PCT right at all. You know, my, my post-cycle therapy, when I was a kid was stupid,

it was, didn't do anything really at all, you know, like I was not, I didn't see, I didn't know yet, you know, I'm saying I would until it hit me. And then when it hit me, it was like, it didn't do anything really at all. Like I was not, I didn't know yet. You know what I'm saying? I would until it hit me. And then when it hit me, it was like, oh fuck, I really, I just fucked up my heart. You know what trips me out back in the day in the 70s? I don't think they had,

they didn't have the selective estrogen receptor drugs like Nolvidex or Chlomid. I don't think those were invented until the 80s. I don't think they had HCG back then, if I'm not mistaken. So there's no real protocol on the way out. Well, back then they would just go off. There's, yeah.

And we'll end back then you would taper down and you weren't taking nowhere near what guys are taking now. All right. Yeah, you know, now you're taking so many things that are messing with your hormones and your thyroid and everything else, like there's so many. You many, I mean, these pro bodybuilders now are a walking chemistry set. And if you're some young kid who's thinking about getting involved in it, like, it's a scary thing to try and do. Like do, I mean, do not be fooled. Some of the, besides the

fact that most of these guys have the genetics to not only get massive like that, but also the genetics to be able to handle all that testosterone. That was something I noticed right away with my body too. Like, my body was just reacting to it. I just couldn't handle much more than 500 milligrams. I get to 500 milligrams and my body was just fucking... Well, that's the first thing you can do for yourself, right? Is to go way too much. Well, I see it all the time.

I see guys that, you know, are... Well, because it becomes the answer to everything. That's why. So if it's not working, then more is gonna work. More is gonna work, more is gonna work. But back in, back, you know, not a while ago, 300 milligrams of testosterone a week was the pro dose.

Today, that's the starting dose. Like if you're some kid and you go up to some, you know, steroid dealer or the gym and you say, hey, what should I start taking? Don't recommend you take about 300. A guy's considered that off-cycle. That's like that you're off-cycle. That's not, that's not a replacement.

That's way more than replacement. Yeah, it's way, way more. But that's what a lot of guys consider. This is off season, so I'm only running 300 milligrams a week of testosterone. No, a gram is the competitive dose. They're just taking a whole gram of testosterone, which is like, what is that?

Four CCs of a high dose. So yeah, yeah, you feel, a tec, it's a CC is 250 normally in test, your typical testosterone, unless you have something special. So yeah, about four CCs, that's more than a full serendual that testosterone you're taking.

They're just pushing it like crazy. Lee. This quad brought to you by Organify. For those days, you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-added edge. Try Organify totally risk-free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I-D-D-C-M.

And use a coupon code MindP pump for 20% off at checkout. First up is diary of a fit guy. Do you think it's more important for advanced lifters to focus on minimum effective volume or maximum recoverable volume? Maximum recoverable volume and minimum effective volume are the same thing. So what I think I know what he's trying to communicate. He's trying to say, do I go with the least amount of work to give me the most results

or I go with the most amount of results that I can recover from? But the reality is that they're both the same thing. Because the minimum volume, a minimum volume would be something that causes your body to change a little bit. When we're talking about the minimum effective volume, a minimum volume would be something that causes your body to change a little bit. When we're talking about the minimum effective volume, what we're saying is, do the least amount of work to give you the maximum benefit.

Then don't do more than that, because not only more than you need, but we'll take away from your body's ability to recover and adapt. That's the game. The game is, and that can be very, when you get a beginner, let me explain something, I learned this as a trainer, like two, three years into my training. You get a new client coming in who'd never worked out before, doesn't take much at all to hit that number,

doesn't take much at all, like I would get a client, and early in the days I'd be like, okay, today's your first workout, well then we'll just do three leg exercises instead of five. Three leg exercises way too much for a beginner. And people would tell me that I couldn't walk for you know two or three days. So it was literally sometimes one set of full range of motion squats will get somebody sore enough to where they can walk for two days. If somebody has never squatted before and you put up 100 pounds, that's it, on their back and they squat 10 reps, sore, for sure,

for at least two or three days, you know what I'm saying? Like, that's so foreign to that body. And there's no reason to push me on that. Now, I think this is, whether you're an advanced lifter or you're a brand new lifter, I think this is, the message is the same. And I think the message is the same for this reason. It's not because the advanced lifter can't technically handle moreter. I think this is the message is the same and I think the message is the same for this reason It's not because the advanced lifter can't technically handle more, but I think that we

We have this culture around the the beast mode thing and get after it and like you have to earn these workouts And you got to push so hard. We have a very athletic Or you know athlete mentality going into working out and and working out isn't like that, not to sculpt the physique. Like if your training as an athlete totally different, but if we're talking about, and I know who we're talking to right now, he's a competitor. So when you are training, you are more likely

going to be the person who overdoes it. It's just, I still to this day. If this is our message, is always trying to tell people this. And I still catch myself flirting with the other side. Now, I think it's okay and healthy, especially for an advanced lifter like you, to do this because you can kind of flirt with that threshold,

but I think a majority of people tend to push that and push it beyond too much. To the point where it starts to hinder your results instead of actually accelerating them like they think. It's too much. To the point where it starts to hinder your results instead of actually accelerating them like they think. Too many people connect the hard workout and the soreness with accelerating their results and it couldn't be further from the truth. And I think a lot of times too, this is kind of playing in like you love going to the

gym. It's a culture, it's a ritual, a lot of times, it becomes bigger than it needs to be. So I'll stretch my workouts a little bit longer, I'll do a little bit more, just because you kind of get into the rhythm, you get into the feel of it. But at the same time, what you're creating

is way more volume. Where are you gonna go from here as you've created all this volume? Now it's consuming a like, you know, a huge portion of your day. When it didn't need to. Yeah, there's a write amount. I think that's the best answer.

The write amount is the one that's going to get your body to change the most. And also, it's also the write amount in the sense that it's not too much to where it prevents the adaptation process from happening or prolongs the adaptation process. So what I mean by that is, it's a perfect amount. And the perfect amount is the minimum effective volume, which also is the maximum amount that you can recover from based on your goals.

And I don't mean maximum recoverable in the sense that, should I just push my body as hard as I possibly can so that I can just recover enough for my next workout? Well, no, because your goal is to progress. If you want your body to progress, you want to set the gears and motion for that to happen. Anything, anything you do that's over that takes away from your body's ability to adapt and recover. Now, that doesn't mean you do nothing. What that means is because I can reduce my intensity, I can now facilitate recovery, I can facilitate better recruitment patterns,

I can focus under the things, but when it comes to setting those gears in motion, there's the, you wanna do the right amount. Any more than that, not only is it waste of time, but it's only gonna take away from your ability to change. And here's the thing, that amount is so different from person to person. The more advanced you are, the more that you need to do

to make that happen. Like if I take an advanced lifter, I take a high level athlete and I bring him in the gym. I have to train them at a certain intensity. Otherwise I'm gonna cause no adaptation. In fact, if I train them like the average person, their body will actually lose strength and lose endurance. I have to push them even harder.

You know, they've done studies where they show what do they call it, muscle protein synthesis. This is a one way you can measure whether or not muscles are building, right? And we see that that signal elevates post-exercise or post-workout, and it stays elevated for anywhere between 24 to 72 hours and then it starts to drop. This is why it's probably better to train your body more frequently with the same volume than less frequently so you can maintain that elevated protein synthesis signal. Now here's the thing. The more advanced the trainer, the trainees are, the more advanced the lifters are, the shorter period of time that stays elevated, where you could get somebody who's super, super advanced that muscle

protein synthesis level will spike and go down within 24 hours. In fact, I just read a study that was just published recently and I shared it on the forum where they took advanced lifters. So these are guys that have been working out for a long time. And they had half of them do both sides of the same total volume, say everything was the same, the difference was, this group over here worked out their body three days a week,

this group over here worked their whole body five days a week. That's a lot of frequency. They hit the entire body five days a week, but everything else was the same. The group that did it five days a week got more gains and strength and performance. Now, if I did that to the average person, way too much. But when you're really advanced, I mean, when I got to the point where I was training consistent, the message behind what you're saying to right now, because if the volume is the

same and you're putting up over five versus three, like this is where like someone who's advanced like Sean, I think it'd be better off starting to implement more trigger sessions in your week. Big time. Then actually trying to push harder on the intensity side. I think competitors and athletes always gravitate towards the intensity side where you'd be far better off actually doing stuff that is, I mean, do a,

and this is stuff that I'm doing right now. Like a day I'll come in and I know that my body's recovering and all over the place and it's like, yet I want to stay consistent with coming to gym. So the entire hour is all mobility work. What's great is my body is gonna see gains from that still. People just don't think it because I'm not pushing the body super hard.

I'm gonna promote more oxygen, more blood flow, more nutrients, faster recovery by doing so. And my body's burning down. Training good recruitment patterns. Right. When you were competing at your highest level, and you were working on a weak body part, how often, and forget intense, I might have time out hard workouts, but how often were you training the body parts you'd want to bring up throughout the week?

Five days a week. Right. So, I mean, you were doing quite a lot of work up to that. Yes. So, I mean, that's what I'm saying. Your body at that point, anything less than that, and you probably would have seen. Right, I think that's important to note that, though, is that, you know, something that I did

from the day just citing that I'm gonna lean out all the way to the day, I was gonna get on stage to, I'm gonna work my way all the way with the professional level was, I was always building on the volume. And as I get to a show, and that's why I like this question too, I'm always leaning on the minimum effective dose

because as I get closer to the show, I know I can start ramping that up. Like if I come out the gates, and I'm crushing workouts, it's like, okay, 12 weeks is my show. And I start coming out, and I'm like hitting my workouts hard, and I'm trying to keep that pace all the way through 12 weeks.

It's not gonna happen. I would way rather be on the other side and be like, okay, I'm gonna do just what I think is enough and then I get out of the workout and go, oh, I could have done a little bit more. That's okay, I gotta work out tomorrow. So tomorrow I stretch myself a little bit, you know? So I'm always leaning on that, just doing what I need to do

to elicit change because I know that as I get into the final four or five weeks, I still got time. I still got like, okay, I haven't hit that extra level. I haven't hit that next level of training. I haven't increased my volume to, or come back for a second session like some of these guys do their entire prep. So you wanna save that,

so when you can still control that. Otherwise, what I see a lot with competitors is the difference between their body, you know, 20, 15, 20 days out and the day of the show is a little bit of a water pool, that's about it. Other than that, they haven't made any real change aesthetically on because their body's plateaued so hard, they're already pushing the most amount of volume.

They possibly can't, the only thing now they can manipulate is water and diet a little bit heading into the show. You get diminishing returns. You end up getting diminishing returns when you go past what you need to do to get your body to change. If you think about it in a point system, like if 10 points equals maximum muscle building signal

and you've sent, you know, the first set that you do may send, you know, give you five points. The second set may give you another three points. The third set gives you another two points. Now each set successively may give you a quarter point or, you know, less. And so you get diminishing returns with each success of set, but in the meantime, you're taking away from your body's ability to recover and adapt because that also costs points. And those don't diminish.

In fact, they accelerate. So one set may cost two points of recovery. The second set costs an additional three. The third set costs an additional four. And if I keep pushing my body, it's costing me more recovery time per muscle- The only reason- The only reason we recover that keeps compiling

and compiling and it becomes even greater. The only reason why this is even a discussion is because of anabolics. Because anabolics have allowed people to get away with this bullshit for a very long time. Because if you take enough gear, you can just hammer the fuck out of your body and it will just keep responding somewhat.

So there's so much more room for air. If everybody was natural and we were all trying to build these great physiques, this would be so crucial. And if they just train like they're natural, they would be doing so much better for their body. Right, and so that animals. And that's where it's really tough to argue with somebody

who is running a bunch of gear and is just like, these guys train like a bunch of pussies. Like I can go hammer. And that's really, I remember team no sweat was the nickname that Donnelly gave us way back when. And it's like, dude, just because you can train like a... like a I mean you should yeah, it doesn't mean you necessarily should just cuz you can get away with that to me That's lazy to me you're you're not putting those not mentally like the discipline there isn't as great as the opposite This was to me

This was one of my biggest advantage of being an amateur coming into coming into it knowing how to train and how to program of being an amateur coming into it, coming into it knowing how to train and how to program, was when I got into the space, not a lot of guys were hiring coaches, a lot of coaches were giving just kind of cookie cutter type of programs, and I really understood this piece, and understood that I needed to give myself, if I'm going to progress my body show after show after show,

month after month after month and year after year, like I've got gotta give myself room and I do not wanna come out. If you're the first six months of lifting, like your best workout of your life can't come then, saying it's gotta come down the road, like I gotta work up to my best workout of my life. And so I had that strategy going in,

so my body would continually to see progress and that's why we're always preaching the, do as little as possible to elicit the most amount of trouble. I also think that people, especially when you hate yourself and you feel like, I don't like the way I look or whatever, or I eat a shitty diet, I also think that the pain and the intensity and the way they apply punishment.

It's a punishment and it makes them feel like they're doing more. Like if I go to the gym, like if I want to lose 30 pounds, I'm really unhappy with my weight. And even if I know that, you know, 45 minutes of this workout is what I need. Anything more than that is a little too much. I may still go in the gym and do more because I think I'm doing some more to get to my goal.

Like fuck it, I'm gonna do some extra credit. It doesn't work that way. If it did, then every workout would be literally as much as you can do, and that's how easy it would be. It would be so easy. Oh, you want to get fit? And that's one of the advice that's given. Yeah.

Like, every time you've got to do more and more and more and more and more is always better. It's not the case. Only with money. Yeah. Yeah. Very true. Next question is from Double Lot Silk Drop.

How do you prevent or minimize over training and under recovery if part of your profession includes exercising multiple times throughout the day? So this is, you know what this is, right? Yeah, yeah, yeah. So she teaches, silks and stuff, and so she's constantly climbing these things. And you know, when you practice things on a regular basis, the body has an amazing, it has an

amazing capacity for workload. Amazing. And I know, look, I pulled a story long time ago, I'm gonna tell it again. I remember when I was, I think I was like 15 or 16 years old. So maybe two years or three years of consistent weight training, you know, I thought I was pretty strong or whatever. And in the summertime, my dad would take me to work with him. This particular summer, my grandfather from Sicily came to visit.

And my grandfather at the time is, you know, let's see, I'm 60, he's like 67 or something like that at the time. And, you know, he's worked hard his entire life since he was a child, very, very poor. So he shows up and, you know, my dad's very poor. So he shows up and my dad's like, I gotta go to work and my grandfather's like, well, I ain't staying home, I'm coming to work with you.

So my dad had no choice but to bring him. So he brought his 60 something year old, old to something dad with him. And so my job as a kid was, my dad was a, he did the marble and the tile and the granite work, all the stuff that needed skill and measurements and all that stuff and he floated the floors and do all that stuff. My job was the grunt work.

Like, I grabbed the cement, I mixed the cement with the sand, I bring in the buckets, I bring the empty buckets out, I refill them and that was basically my job, right? Because I didn't have all the skills. So one of the things I had to do was mix cement. And if you've ever mixed mud before By hand, it's a big tub. It's a huge huge tub top three worst jobs It ever had it's a huge tub You throw in sand then you throw in the cement and then you add water and then you mix it with like a whole big ass shovel

It's like it looks like a hole right and you you mix one side and then you go to the other side You mix the other side and you go back and forth back and forth back and forth mud is heavy It's dense. It's a it's a very laborious exhaustive job. So so good for all kids Oh, I should do it every teenage boy should have to do this We're in barrel. I used to pour it in builds fucking character Oh, dude, and shit, so it's hot as fuck outside. It was summertime. Obviously. I'm at a school I'm here a school. I'm, here I am, my poor old grandfather who looks old.

He looks older than his age, because again, he's been working since he was probably five, right? So here he is and he's like, oh, I'm gonna help you mix cement. So I'm like, okay, I'm like, okay, well, I'm gonna make sure he's okay doing this, because he looks like an old man or whatever. So he stands on one side of the tub. I stand on the other side of the tub.

I start mixing and when I'm done I I tip it over to him the hoe over to him and then it's his side his turn and so we go back and forth This son of a bitch man was going and going and going and going and it got to the point where now I'm like I am not stopping Hell no, I'm not stopping. He's 60 something year old old man No way and hell and I'll let this guy like out work me. So we're going back and forth There's a there's a freaking cooler of water It's like in the shade like 12 feet away and I'm watching it But we're still mixing we're carrying buckets of cement we're mixing and he kicked my ass that it

He absolutely kicked my ass and the reason why he kicked my ass is that guy has been doing shit like that since he was a child non-stop His body has acclimated and adapted to this incredible work volume and your body will do this too that guy has been doing shit like that since he was a child non-stop. His body has acclimated and adapted to this incredible work volume. And your body will do this too with what you're doing. I think the key is to not, is to manage the intensity of while you're doing this. Like if you max your body out every time you do these activities, because that'll move as your capacity goes up, the ability to max yourself up will come up. And if you keep pushing your body,

then you're gonna overtrain. But if you manage your intensity, and you do this over a long period of time, whoo, you could build incredible work out. Like incredible, have you guys, you guys have worked with construction workers? Yeah, of course. Yeah, I mean, it's just the grip strength alone,

you know, with most construction workers I've worked with, it's unreal. But yeah, like you said, it's a matter of like, and they find different ways and techniques doing the same job every time to make it more efficient. And that's one thing I took away from when I was doing construction was how effective and efficient and timely that they could finish projects versus me, sloppily, like putting my strategy together and fucking, you know, sloppally, like putting my strategy together and fucking, you know, like, like,

saw on through shit and like, starting over again and, you know, like the very, like, methodical and the thing about experience is it brings those things out, like, so that, that efficiency. So yeah, finding that way to, to more effectively go through those movements

and like, bring down your agency a little bit. Yeah, it makes a lot of sense. Now, would you guys say that building this work capacity though is hinders your ability to change your body composition? Hmm. I think it contributes. I think it actually benefit you. Oh, you think it benefits you. Oh, yeah. Oh, sure. Interesting. I think it I think it I think it could make it more challenging. Oh, I think you take somebody if you take somebody and if you take somebody and you train them properly and they have good diet,

but then on top of that, they're adapted to this incredible workload where they work with their hands and they're active. You're dealing with somebody who's, who at some, we'll be able to handle more in the gym, recover better and feel better. The problem I see with a lot of- I disagree, I disagree.

I think somebody that's built a lot of work-up, and we could use silks. We could use a football player. We could use a mailman who walks around all day long for his job. I think what happens is they become so adapted for moving so much that when and for the amount of calories, they're probably consuming that when you try to change body composition by maybe adding resistance training and doing this, sure, the body might see some sort of change beginning because it's a new adaptation. But because their bodies have adapted to such a high work capacity that it's harder to manipulate their body composition in comparison to somebody who is like completely green. Well, you're not going to throw a bunch of cardio on them. No. You're not gonna say,

it's gonna be a totally different stimulus. Yeah, you're gonna be able to react. You have to be smart with the diet and the training. I'm not gonna take somebody who works eight hours a day with their hands and wants to lose weight. I'm gonna do some weights with them like I normally would. And I'm gonna watch their diet, but I'm not gonna say, go do another 30 minutes of cardio

because that's stupid. You're already moving eight hours a day. But no, man, I mean, let me tell you something. I've been around, I've been around these Russian judo players who have a work capacity that makes you think that they're not human. Literally, they would come in and train for two or three hours, you know, judo, jujitsu, then they'd go lift weights

and then they'd come back and do it again, and nobody saw everybody's fresh, but they'd been training like that since they were, you know, five years old. The capacity that you can build on your body is just insane. You just have to manage intensity. And here's the other thing too, that I think is extremely important for people

who are active throughout the day, is if you need to learn anything, it's learn how to prevent muscle imbalances, and learn how to work on mobility and prevent overuse injuries. Because whatever the activity is that you do a lot of, it's probably the same type of activity throughout the day. So if you're climbing a lot, you're doing a lot of overhead pulling, okay?

So you're probably going to have imbalances in your shoulders and your scapula. You probably need to work on stuff with your wrist and your hands from all the gripping. So we need to work on mobility there, maybe some myofascial lease to loosen some stuff up. If you're, you know, depends on what your job is, right? Those repetitive movements create these patterns that can, I think if you know how to offset those,

I think you're gonna do, yeah, because you see a lot of repetitive exercise injury. Yes. It'd be interesting for me to see what she's kind of burning on a daily basis, like calorie wise, like for all the workload that she's doing and how much she's consuming to, because the first thing that comes to mind when I think of a question like this and I try and picture this person and maybe some of the challenges they have. Reminds me of like when I used to teach like group X instructors.

So I trained a lot of aerobic instructors. Yeah, and they teach four or five classes in a day and then get they be overweight and they'd be like, I don't get it. Like, I teach these classes. I'm sweating my ass off for three, four hours a day and I lift weights and I eat pretty good. I don't understand why I can't change my body and because their body has been adapted to this such a high level of work capacity and they were eating such low of calories that,

you know, for me to add some resistance training or maybe to adjust their calories by four or five hundred calories, it just wasn't enough for their body. They had created such a discrepancy between the two that they needed to really reset everything. They actually needed to, like if I really wanted to help these people out, we had a slowly reversed diet them for a very long time introducing more calories or I had to convince them to teach less classes or take it easy in these classes. So you know why that's a little different? So it actually worked the same exact, I know exactly what you're talking about.

I've had the same exact I know exactly we're talking about the same exact clients the difference is when you're When you're when you're a construction worker or when you're You know something that requires lots of movement with you know labor or whatever They're not doing it for a workout. They're not doing it to try and be high energy and burn more calories What they're literally doing you're trying to be efficient. You're trying to be efficient. If you ever watch a really, really seasoned construction worker or tile setter or plumber or whatever, the way they move and stuff is, they're not there to try and sweat and stuff. When you're teaching classes, a lot of those aerobics instructors are doing the class

with the class and they're trying to like push themselves, especially when they wanna lose weight. I've had spin instructors telling me like, oh, I do three spin classes a day and I'm like, what do you mean you do three? Oh, I teach them. I'm like, are you teaching them or are you doing them? Well, no, I'm doing them too,

because I wanna burn calories. And you know that they're pushing their body the entire time, they're not monitoring or that intensity. I think you have to watch your intensity. If you're doing that much activity, you can't be going hard. That's what, and even if you're not going,

like, no, no matter how you draw it up, like climbing up on silks is hard. You know what I'm saying? Like, so maybe it's not hard for her because she's been doing it her whole life or everything, but I would really like to see what her output looks like. Her output could potentially be so high,

and I know her, so I know. Well, you know what I'm sure her body stopped burning tons of calories doing it by this point? Right, so that's, so, you know, I don't know. so I know her body stop burning tons of calories doing it by this point right? So that's so you know, I don't know I have I have different theories on this than I think you guys do I I just feel like and it really depends on what her goal is because If you're just trying to prevent overturning under recovery that has nothing to do with body composition then my points matter nothing Like what I'm bringing to the table has to do with changing your body composition not really to do with recovering and building more muscle I think building a lot of muscle has to do with changing your body composition, not really to do with recovering and building more muscle.

Now, I think building a lot of muscle, I think you may be right. In that case, because your body is still trying to stay efficient for that job, right? So I could see how that would, it may be hard to build tons and tons of muscle. For sure. I could see that for sure, because your body is trying to stay efficient at this thing that you do all day long, and lots of muscle is not efficient. And also burn a lot of fat, right? If she's got her body adapted to a moderate 1,300 to 1,800 calorie range, and yet she's moving all day long,

climbing silks, that body should be burning 2,500, 3,000 calories minimum a day, right? Well, it just makes me think of, you know, like, fador, you know, like, like just his body physique, you know, but like, he's like, so fucking conditioned and powerful and explosive and everything. But you'd never guess based on looking at his body, but it's just like, he's so well adapted to this, this crazy, like demand that, you know, it's, it is like a, you know, a composition thing would be challenging.

Next up is Mikey's life. If someone is in poor health mentally and physically, which should be addressed first? And why? Wow. You know, man, that is, you know. That's a hard one. Yeah, it is hard and I could debate it either way.

I really could. I mean, I can go on mental. It seems obvious to do that, but a lot of times the roadblock that's causing people is not moving. Yeah, is the physical, not only the not moving piece, also what they're looking at every single day in the mirror is also causing them to be depressed

and moving in the right direction physically could potentially start to change their mindset. So yeah, God, that's it. You know, I think, here's the thing. I don't think you can separate the two. Yeah, I agree. You know, I agree with. Yeah, I mean, the human, the human organism is one organism. And we do, we do this. We separate it out because we want to learn about each particular area and function and it's a great way to learn deep, deep

knowledge about specific things. But then we also get, create this illusion that they're all separate. Like there's a physical and a mental aspect. You can't really separate the two. Now, they both bleed into each other. Yeah, and now, what do you mean by, do you just focus on mentally before physically advice versus does that mean that before we work out,

we go to therapy and we talk about what we're trying to do versus we physically move. We just self-assess, like you know, like you're trying, you know, identify like where this is coming from. Yeah. If the options are, do we go to therapy first before we go work out, or do we work out first before we do therapy, then I'm going to make the argument that the physical activity should be first. And here's why. It's clean cut, it's clear, it's black and white, and it's basic, and it's easy.

Some you can do right away. Where I could take somebody who's got a bad body, really poor self-image body image issues or whatever, and I could have them move the right way and train them and open them up for the mental aspect a little easier, whereas the other way around might be a little bit more challenging to work with. I've seen a lot of mental change through physical change a lot and it never happens, one

never happens without the other. So, it's a very, very tough question but they're not separate. Changing your body changes your mind as well. Remember your mind connects to your body. That's what gives you the feedback from the world, how you're moving, what you're doing when you're moving. Of course, the way you view yourself, that's a mental thing, but it's also a physical thing.

Look at pain, look how we manage pain. Try and separate the physical sensation of pain from your feelings about the pain. Well, it's a good luck. Much harder to break that positive feedback loop, like mentally versus, you know, if it's attached to like movement and your body and do it, like it just seems to me that like interrupting that process by just moving

and doing things differently will help to kind of break you out of that cycle. Here's an example, let's say you have a friend that's depressed. Like oh my god dude, I'm so depressed right now. You know, very, some very difficult happen and you're trying to talk to them, but it's hard for them to open up. It's easy for me to be like,

let's go on a walk, you don't have to talk, let's just go on a walk. And then we do the physical aspect. You know what ends up happening, typically from the physical piece? The mental starts to come out, the emotional stuff starts to come up. So I've noticed that too with clients,

yeah, they're a lot more receptive to talking about, you know, their life and like what's going on in their life when you bring them outside of like an environment where it's confined, you know, you let them just like move and yeah, like it just naturally kind of comes out. They just did a study at a Texas school where they were trying to solve the ADHD and ADD problem. I posted it in the forum at the school

because so many kids were being prescribed these drugs. And so you know what the school did? They tripled recess. So instead of recess being one 20 minute thing, they did three 20 minute recesses. And you know what the results were? Oh, the off. Far better than the medication.

Oh, they basically say that they cured ADD and ADHD in their school from tripling the activity level. And yeah, what's the first thing to get cut out? You know, like any sort of physical activity or like extracurricular activity. Well, didn't you read a study a long time ago on the show that just talked about like they had done where they had kids where like every hour they gave them

like a five or 10 minute exercise and then they did something with that. So yeah, Dr. Ed Thomas, which I still really want to get on the show, he's hard to get a hold of, but he's out in Iowa. They implemented these short breaks where they would take with very specific exercises that help to get you

into extension, that get you in those certain poses where you create better postural supporting type movements and their academic side of it actually went up substantially. So they're outperforming like any of the surrounding states because they just started to do this one simple thing. Well, it's like that video, that documentary you're watching, was it magic pills? We were watching it and the one lady who says like,

they wanted their her son to go on it and she's like, absolutely not. I just took his ass to the park and ran him for fucking three hours. Yeah, I was saying. It was just fine. Yep, yep, yep. Yeah, I love that. Right, you know what don't say, yep, work as ass out a little

bit. Yeah, I think, I think, I mean, you can't, you can't disconnect the two. I guess, I also think we look at our physical state. So it's so weird the way we evaluate ourselves or feel sorry for ourselves or hate on ourselves when we look at the mirror is just a reflection of how you've been taking care of yourself. What's all it is? Just feedback. Just another feedback mechanism. I look at myself and I see where I'm currently at right now and it's not, oh poor me, this happened,

oh, this shows shitty for me, this happened, it's just like, well, you know, this is the pride, I've made it, I have all these other things in my life. I've got my partner and I've got work and I've got school and I've got family and I've got all these things that I've just made a higher priority than I've made taking care of my health and myself. It's that fucking simple

and I'm staring at the mirror across from me and it's reflecting that. Well, and you see, like you said in the beginning, like it's intertwined because, like, you know, when you smile more, like how that affects you emotionally. And vice versa, when you have slouched posture and you don't give any eye contact with people, like what that tends to do it, you know,

it perpetuates this feeling inside you that you feel depressed. It's all feedback. So when you're in certain positions or certain facial expressions or breathing patterns your brain perceives it as stress or happiness or calmness and so then it feeds it it feeds it into and it starts to activate other systems in the body hormones and chemicals That prepare you for you know what you this particular feedback that you're giving it

So it's this feedback loop and it, you can start in the mind, but it can start in the physical. This is, by the way, this is a fact, so they did a study on women who got Botox to get rid of their frown wrinkles. Yeah, yeah, I remember this. And their rates of depression dropped because they couldn't frown as much.

Now, they also lost empathy points, so they also tested them on empathy, and they lost some of that because you need to be able to feel things yourself and to empathize with people. But, and they did another one where they'd have people, and they'd even tell people to smile because some scientists said,

oh, maybe some of these studies that show when people try to smile, it makes them happy, it's because they know they're trying to smile. So they're like, how can we get people to smile without telling them smile? So they said, okay, hold a pencil in between your teeth. So they had to kind of hold it like this and it forces you to smile.

And then they still tested him. And sure enough, people felt happier and felt. So there's that feedback. That's crazy, man. Yeah, it's crazy. There's all that feedback. You can't separate the two. It's all the same.

Next one is from DFMMA Law. Will missing breakfast affect your progress if you're trying to gain muscle or is it just your total food intake for the entire day that matters? It's largely, I'd say, the vast majority, like 98% the your total food intake for the entire day that matters.

Now that one or two percent that we're talking about, we could look at studies that show that, you know, maximizing protein synthesis, if you eat every maybe six hours, it's probably ideal, and if you skip a meal, too consistently, your cortisol may be a little elevated and all these other things. Spitting hairs.

But yeah, you're splitting hairs. Spitting hairs, at the end of the day, like where this becomes important, like, and this is interesting that we're doing this question right now too because One of the meals that I wasn't eating was breakfast during this whole time So I was skipping breakfast till one or two o'clock in the afternoon. It was my first meal and That's completely changed. So now every morning I just get up and a lot of that is just because because of my day in order to hit the Clark intake that I need to hit you know

I'm I'm trying to, you know, I'm trying to gain right now, I'm putting emphasis on increasing my carbohydrates, I just need to get that meal in in order to hit that calorie intake. Now, if I didn't, could I put all my calories towards the end of the night and be just fine? Absolutely, there's nothing wrong with that. But where I find this is an issue for people is if you have, again, kind of like this ectomoromorph type of body type

and you struggle with putting size on, it's less of that you struggle with the putting the size on, it's that you probably are not getting adequate calories every single day in order to promote growth. And so that person, I would say, yeah, maybe get your breakfast, but as far as the whole breakfast thing and having to get that and what Sal is talking about,

you're talking about, splitting hairs is a difference for sure. Yeah, you know who pushes the whole, like breakfast is the most important meal of the day? Zero. The breakfast food industry. Yeah, yeah. You know, there's a reason why, you know,

breakfast lunch and dinner have particular foods. Just in general meals. Yeah, I mean, to create the ritual of breakfast, that ritual is, there's a lot of people that profit from that. And it's funny because, when I, I remember when we were kids, remember the commercials? Four. Two scoops, two dogs it's funny because when I remember when we were kids remember the commercials Yeah, four two scoops Yeah, yeah, I remember they would show cereal

Come back again Do you remember at the end of every cereal commercial? What would it say as part of a Ballons breakfast and what would it what would it show the breakfast to be a glass of orange juice? It was always a glass of orange juice a bowl of cereal toast a slice of toast Who the fuck came up with this? All car cover. Who the fuck came up with this? Sugar.

This was the, in that nonfat milk. And how many, how many kids from like 1980 to fucking 2000 were probably eating condition? Is that that? Bro, how many parents? Yeah, how many parents fed their kids some toast, some cereal, and some orange juice. Every single morning non non-fat milk. So easy.

It was really. We wonder why diabetes. Yeah. Oh my god. You want your hungry? I'm just throwing a bowl on the jacket. Let's start your day off with some insulin resistance. Yeah.

Literally, I don't care what brand if cereal was. I'm going to pull up some old-ass. You know it's funny. And at the end, it was the same breakfast. Full of cereal, non-fat milk, it would say on it. And you would get some crazy cracked out cartoon care. It would literally say, it would say on it. And we had some crazy cracked out cartoon character. Yeah, it would literally say, it would say on the carton, nonfat milk.

Every commercial was the same. Bulas cereal, one or two slices of toast, I can't remember, and a glass of orange juice, and you knew it was orange juice because it would always be an orange. Right. Next to the orange juice, every single time. You know what, I think they've even changed that.

Now they didn't even say balanced breakfast, they say like, it's part of a breakfast. It's part of a breakfast. Like part of the start of the day or like something like they it's not even like part of balancing anything It's just like it's a breakfast. Yeah, you know something's fucked up when the FDA would consider you know frosted flakes healthier than Ofocato Cuz in avocados got so much fat And I just want I wanted to put in here with two pieces of toes to bolus, a bolus cereal, and nonfat meal bolus.

Yeah, like, we're gonna go this. That's orange juice. Right, right, we'll go nonfat or low. What do you think, Pete? It was always nonfat. Yeah, nonfat. The commercial always fat was the death. By the way, it's more sugar in it, right?

So it's just pure lactose. It's just sugar in some protein. Ha, ha, ha, you guys ready? Yeah. Are you ready to macro? Okay, so I put four cups, because that's probably what the size of the bowl that I would have. Most people don't, by the way, if you've never done this

before, everybody should do this at least one time. Your standard like small bowl that you have of cereal is normally like anywhere between three to four cups worth of cereal. So if you've never done that before, measure your cereal sometime. Is that what they're saying is the standard size like when they're on the box, like, you know, the standard serving is nowhere near what's like two cups. Dude, this is 190 grams of carbohydrates.

That's that's as much as they eat all day. Let's look at 88 grams of sugar. Look at the picture. 88 grams of sugar. That's exactly what I put in there. Look at the picture. It's exactly what I put in there. Oh, no, I'm sorry, I messed up. Okay, here it is.

Bolas cereal with some berries in it. That's right, they're always throw berries in it. Oh, yeah, yeah, yeah. It's not loose. Get your anion oxidants. Then there's two slices of toast with the pack of margarine. It was not butter, it was margarine because butter's too high in cholesterol and fat.

Then there'll be another glass of milk and a glass of orange juice. Who do you think is working together for this commercial? I mean, you're very working in a coal mine. Yeah, no. Who do you think is working together? You have the grain industry like wheat, and corn, and soy, then you have milk.

In the dairy. And yeah, and they're all working together to create this. Look at every single one. Isn't that weird? Total. Isn't that crazy? It is. Special K, remember special K,

that's a try and like get lean. Yeah. And the irony when I, when I start helping somebody out and I actually assess their diet and I look at their sugars, one of the first places I look to eliminate, right? And most people, look at that dunk, I didn't even know Dunkin' O's was the thing.

That's how I look. Dunkin' O's like a Tim Dunkin' O's. Tim Dunkin' for his own cereal. Wow. Speaking of basketball, then what's the name go to the list? Oh, yes. How do we know? I can nose like Tim Duncan. Tim Duncan for his own cereal. Wow. It's his first. Speaking of basketball, then what's the name? Go to the likeers. Yes.

How did we not bring this? I'm surprised you fuckers in a row. I was waiting for you. We got to waiting in your article. You know it's fun. Yeah, yeah, exactly. We went into the science direction. How crazy is that?

LeBron James going over to the like- I thought it was. No, you can't. You can't do it. I knew it was still. I was like, how funny is that that sound? Because I was like, does he play for the Lakers? Well, I was just, I was predicting. You're from I knew. Cause he bit of a stick. I was like, how funny is that that sound? Cause he said, oh, does he play for the Lakers? Well, I was just, I was predicting.

You're from the future. Yeah. I know. I know. Listen, breakfast is not, it's not that important. You could totally skip. Here's what's important. If you, if you start to, if you understand how to read your body and listen to your body,

do what makes you feel best. Because if eating breakfast in the morning makes you feel like shit and sluggish and all that stuff, skipping it will probably benefit your gains. Is the cereal industry still growing, shrinking, staying the same? What is it? What's it doing?

I don't know, I'm just gonna get that up question. Yeah, it's gotta be shrinking. Well, again, this is us and our bubble. Exactly. You know what I'm saying? Like, I think when you think of yourself, like, I, I would love cereal. I know it was lucky charms. I just got that. Did I ate cereal into my commercial? I'm saying like I think when you think of yourself like I I love cereal. I know lucky charms got that I ate cereal into my

Bro parents love cereal because before cereal Breakfast yeah moms that make eggs you still have you made you had to cook breakfast. Yeah, it's fucking hard and then they're like Yeah, just give mom's like shit cereal is a 54-marshaler industry 2025 going up or down. That's what I want to know. Yeah, oh it's Is that cereal? It's like $54 billion in industry. Is it $5,2025? Is it going up or down? That's what I want to know. Yeah. Oh, it's going up. It's going up. But it depends what's in there. I wonder if...

What do you mean? Well, what cereals are growing is what I like to see. And that's just breakfast cereal. Like, what if it's like... Oh, well, I think that... That could damage a net, you know? No. What's, you know, what's hot now is like, still staying in the cereal space is now everyone's

trying to make the healthy looking cereal, you know, I'm saying, make it like, oh, this is lower sugar or this is more fiber or this is. So back in the 80s and 90s, what was considered healthy was super high fiber, high carbs, super, super low fat, and then some of them were like, oh, we're gonna try and go low sugar too. So what you would get would be basically flakes of brand.

Or, yeah. And it was, I wanna know who was eating those big ass shredded wheat without sugar? Without the frosting on it? It was just the big ass. Without any of it, just a big ass frosting mini with my favorites.

No, no, no, not frosted. These were just the wheat. I thought I literally felt like a cow cow or like a horse or something. It gives so much eating hate. It gives you so much bulk to your stool that you will take a mammoth nine pound ship because I mean because it's all fiber. Yeah, I mean, you're just cleansed the cleans you right out. I remember when I was a kid I'd watch the commercial with eggs like broom. What was that cereal? They look like little pellets and they were like little brand pellets. New shit. Cornets? No, like, Sproom. What was that cereal? They look like little pellets, and they were like, little brand pellets.

New shit, New shit. Cornets? Oh no, grape nuts. Grape nuts, yes. I thought grape nuts, look at grape nuts, Doug. For me, I want to see what it looks like. So, my calories- Bro, I have those and like put it in the microwave

and eat it. Bro, I used to think it would- I watched the commercial, I'm like, that looks good. I begged my mom, buy me grape nuts. I didn't know that was a flavorless, fucking just fiber bomb. This is terrible.

And you're eating BBs. It's like rabbit food. Dude, I ate a bowl of it. And I remember I couldn't breathe because my stomach was so cold. Can't breathe. Dude, no, dance it is. You know, I used to use the bulk.

Cause it's just so dense. Oh yeah, you, I mean, you want to see calories ramp up real quick, pour a bottle or a bowl of fucking grape nuts because they are so dense. You pour in, you fill up one full bowl. That's like four cups worth of that shit, four cups of that stuff. You're talking about a thousand calorie bowl of cereal. What is, now what is grape nuts made with? It's just whole grain wheat flour, more, melted barley flour, isolated soy protein, salt, whole grain barley flour, just packed with the emulsion, malt extract and dried yeast. Here you go, Adam Sirisis.

This is a gluten bomb. It is a gluten bomb. This is a gluten atom bomb. Half a cup of grape nuts is 150 calories, 19 grams of this. You know it sold me? Nine grams of protein on it. It's sold me, of course.

Nine grams. What you mean I could have cereal and pick up some protein? Oh, oh, here was my sold. Here was my bulk, my standard bulk was, well, I went home milk, you went home milk too, right? Yeah. Okay, I think, at least you did that, right?

I would do a punch bowl with Cheerios, just because I could eat a lot of them. So I'd do a punch bowl of Cheerios. I would do between 10 to 12 scrambled eggs on top of it. Oh my God. And then I throw down some more milk on top of them. So I do a punch bowl of Cheerios. I would do between 10 to 12 scrambled eggs on top of it. Oh my God. And then, and then I throw down some more milk on top of it. And now I can't have most of those foods. Yeah. Yeah. You know what I had speaking of dairy. I had what's not dairy. It's non-dairy. So somebody who like loves ice cream like I do, I found whole foods. They have an almond milk ice cream. Oh, I've had it so good.

Yeah, you've had it. Oh, man, dude, I was, you know, they have almond milk and then coconut, of course, coconut milk ice cream. Yeah, I've had that. It was 365 is the brand. That's what it good. Yeah, 365, it's that whole foods.

And I had almond milk mint chocolate chip, non-dairy frozen dessert. The whole thing. A lot of sugar in there though, yeah. No, really. No, not bad at all. A lot of sugar in there though, yeah. No. Really? No, not bad at all. Wow.

Yeah, no, not at all for not for, let's see here. I thought I put it in here. I could tell you the exact if I put it in my fat secret. I thought I did. But it's, I mean, comparison, right for, yeah. Well, you get a comparison like Ben and Jerry's. Yeah, so like that size of a Ben and Jerry's is a 1600 calorie, you know, pint or whatever of ice cream. I'll tell you what, that was only 600.

What blew me away that you introduced me to was the cocoa whip. Oh yeah. Oh yeah. I do that. You know why it blows me away? Because it's nothing. Yeah. There's nothing in it.

I literally, that's, that is, if I'm going to have it, it's like 50 calories. I mean, according to have like strawberries, blueberries, and that, that's it. Bro, you eat a big whole bunch of those. So, it's so sweet. I had that too. I had that too. I had that too as science, dude. Literally, for a period ago, we haven't that. That's it. I have that to a science dude. Literally for a period of time, we haven't done a little cool recipe giveaway for people tell you guys to do this. So you take the cocoa whip that's now talking about what you can get at like sprouts or

your whole foods. Whole foods have them. Whole foods has a whole foods has a couple of your knob hill has it or railies. No bill does have it. So it's, you know, I take a cup to two cups of the cocoa whip, I put a quarter cup of blueberries, four or five sliced up strawberries, sprinkles, flax seed over it,

and drizzle like a teaspoon of honey over the top of that thing. Ooh. It's so good. Dude, look at this. Look at this. Two tablespoons, okay, so two tablespoons, 30 calories. That's nothing. It's like, you can literally eat the whole thing

and you're only gonna consume like 400 something calories. Are you sure about that? Yeah, yeah. It's 22 servings in the container. That's a 22. What's 22 times 30? 600 something. Wow, really?

Yeah, 660. Yeah, for the whole thing. You're not gonna eat that whole thing either. I think the most I've ever had it. Challenge accepted. I've ate half of it. Half of it's a big serving. It is, it's a big serving. Yeah, if you whole thing. You're not gonna eat that whole thing either. I think the most I've ever had it. Challenge accepted. I've ate half of it. Half of it's a big serving. It is, it's a big serving.

If you want a huge serving, you eat half of it, but 300 so you can. So you know what I did? What? As I took Coco Whip and I took a bunch of it and I put it in a bowl and then I sprinkled the chocolate flavored organified protein and I mix it in, mix it in, mix it in,

takes a while. And it becomes a little bit more liquid. Then you throw it back in the freezer, let it go hard. Now you have a high protein, cocoa whip dessert. You basically made like your own ice cream. I did. You've been holding out on that, or Gennifer. I did.

I did. It's, well it's simple. I'm embarrassed sometimes to introduce my recipes. No, that's like it. Hey guys, you know what I like to do? I mean, that would have been like, I could put protein powder and oatmeal in. You know, I've been a good,

I've been a good, I've been a good, I've been a good, oatmeal, you know. I'm gonna get an organic, I'm gonna get an organic. I've never done it. Well, I just did it. So there you go. At the end. There it is. Hey, check this out. If you go to mindpumpfree.com, we have a bunch of free guides on there.

12, I believe. I believe there's 12 guides on there. How to build your legs, how to build your calves, how to build your chest, how to get a flat tummy, how to do high intensity interval training properly. They're awesome and they're free. Mind pump free.com. Thank you for listening to Mind Pump.

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