Mind Pump: Raw Fitness Truth - 891: How to Determine Your Ideal Caloric Intake, When to Use Box Squats Instead of Back Squats, the Best Natural Anxiety Remedies & MORE

Episode Date: October 31, 2018

Organifi Quah! iTunes + Facebook 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 the best ways to combat anxiety naturally, box squats and when to do them instead of back squats, how to get clients to do mobility work while keeping the sessions entertaining and engaging and the best way to determine exactly how many calories you should be eating.  Justin’s Booze Cruise Weekend. (5:22) The Sal and Jessica Show. (7:30) Sal silences his inner sceptic and visits anther church. (8:27) Throwback to your childhood. Sal shares his thoughts on Jonah Hill’s new film Mid 90s. (11:49) Adam’s hack to customize your Netflix profile for your likes. (12:37) Sal and Justin share their love for The Haunting of Hill House. (16:15) Is Adam the worst caretaker ever? The guys talk empathy for others, attentiveness and how the times have changed. (18:54) Ease your anxiety and sleep like a baby. Adam shares his newest elixir using Ned and Organifi. (26:18) Amazing Facts About the Endocannabinoid System – and Why We Should Tell the World About It. (29:20) Are Saunas the Next Big Performance-Enhancing “Drug”? (33:00) Muscle mass should be a new vital sign, research shows. (37:14) #Quah question #1 – What are the best ways to combat anxiety naturally? (41:46) #Quah question #2 – What is your opinion on box squats and when to do them instead of back squats? (54:34) #Quah question #3 – For new clients, how to get clients to do mobility work while keeping the sessions entertaining and engaging? (59:17) #Quah question #4 – What is the best way to determine exactly how many calories you should be eating? (1:03:14) People Mentioned: Dr. Rhonda Patrick (@foundmyfitness)  Instagram/Twitter Paul Chek (@paul.chek)  Instagram Dr. Justin Brink (@premiere_spine_sport)  Instagram Links/Products Mentioned: October Promotion: MAPS Aesthetic ½ off!!   **Code “BLACK50” at checkout** Leave Mind Pump a 5 Star Review and Win a Free T-Shirt! Ned **15% off first purchase** Organifi **Code “mindpump” for 20% off** The Vesper Mid 90s The Haunting of Hill House | Netflix Official Site 8 Amazing Facts About the Endocannabinoid System – and Why We Should Tell the World About It Sunlighten Saunas **Mention “mindpump” at checkout for Free Shipping** Sauna Report - FoundMyFitness Four Sigmatic **Code “mindpump” for 15% off** Muscle mass should be a new vital sign, research shows Felix Gray **FREE Shipping & FREE Returns** Brain.fm **20% off at checkout** MAPS Fitness Products

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Hey everyone, guess what? What's that, Sal? In this episode of Mind Pump. Tell us for the first one. Oh, this one.

34 minutes with your introductory conversation, we start out by talking about... We can drinking. Yeah, we went off, didn't we, Sal? We're a by talking about weekend drinking. Yeah, we went off, dude, we saw. We're good fitness examples. Yeah, just a year. Of course, the activated charcoal from four sigmatic saved us again. I do want to remind everybody, this is our anecdote.

I don't have any science to support this, but it does work. We are sponsored by four sigmatic. You can go to four FOURsigmaticSIGMATIC.com.4 slash MindPump. Use the code MindPump and you'll get a discount. We hook you up. Then we talk about my church experience. What? It's happening. I might go full church and turning, and for Jesus. We'll get you a shirt. Then Adam gives us some tips on how to choose movies on Netflix. Really good insight, sir.

Don't let your girl and your profile grow up in knowledge. Adam talks about how he's been using, or him and Katrina have been using Ned that's our hemp oil extract sponsor and combine that with the organified pumpkin spice gold juice as a protocol for sleep, relaxation, and anxiety. So let's go through those two real quick.

Ned, the full hemp extract that you can get through our sponsor, hello Ned.com. That's H-E-L-L-O-N-E-D dot com forward slash mine pump. You will get 15% off your first purchase. And then I mentioned to Organify. You got to go to Organify.com forwardforutslash-mind-pump, use the code MindPump for 20% off. Then I go off on a little rant and talk about the endocannabinoid system,

this is the natural system of the body that regulates pretty much everything it seems. Then we talk about the incredible benefits of sauna use, reduction in mortality, increase muscle hypertrophy, your skin, boost growth hormone. Lots of good stuff there. And then we talked about how muscle mass soon may be considered a vital sign that your doctor

actually pays attention to. Now I do wanna mention our sauna sponsors, the best sauna as you can buy anywhere. SunLighten, S-U-N-L-I-G-H-T-E-N, dot com, make sure you mention Mind Pump to get free shipping. Then we get to the questions. First question was, what are the best ways

to combat anxiety naturally? So we talk about sleep routines, we talk about exercise, nutrition, more hello, NAD. Supplements, we talk about blue blocking glasses, which have now been shown to reduce symptoms of anxiety. Of course, our favorites are Felix Gray. We are sponsored by them.

If you go to Felix Gray, that's g-r-a-y, glasses.com-for-slash-mind-pump. You'll get free shipping and free returns. You know I missed in that? What? When I started my classical music, Brain of Femme now has a classical music channel, which I, what do by one. I'm gonna, I'm gonna, I'm gonna put the icing on top of that to sponsor. What is that brain.fm 4.0 FM? Brain of Femme's the 4th last month. Okay, yeah. Next question was, what are our opinions on box squats? And we would,

would we ever do box squats over back squats? So a box squat, very similar to a traditional back squat, lots of power lifters, use them, strength athletes love them, you're starting to see bodybuilders do a lot of them. We're actually big fans. Yeah, what are the benefits? And we explain why we're big fans in that part of this episode. The next question is how do you get your clients to do more mobility work? Because it's boring. And how do you entertain them while doing it? So we give a few options. You can juggle, you can tell jokes, or you can do mobility properly as a good trainer,

because it's not boring with you, right? And the final question, how do you determine how many calories you should be eating? Look, if you're trying to build muscle or burn body fat, which is probably 100% of everybody listening right now, you need to know how many calories your body needs in order to accomplish your goal. There's only one way to figure this number out.

Accurately, we teach you in that part of this episode. And of course, maps aesthetic 50% off. It's the final day. That's it. After today. Final, it's final. It's over. The price goes back up. So if you want to get 50% off, make sure you go to mapsblack.com and use the code BLACK and the number goes back up. So if you want to get 50% off, make sure you go to mapsblack.com and use the code BLACK and the number of 50 no space.

That's black 50 for 50% off at checkout. Yeah. Teachier time. And it's t-shirt time. Oh, it's my favorite time. Lots of reviews. We're about four to one Facebook versus iTunes. Facebook is kicking iTunes ass.

I knew that was going to happen. So let me just start out with the two winners for iTunes. We have Rachel Pinty and Matthias Nasty. Oh, he nasty. Both of you are winners. And then we have a bunch over here at Facebook. We have Edge O'Farell, Stephen Fowler-Doh, Amelia Snyder, Rachel Ersoff, Michael Patrick, Christine Stodd's, Cernelia, Paul Locogringo, all of you are winners. Send the name I just read to iTunes at mindpumpmedia.com. Send your shirt size, your shipping address, and we'll get that right out to you. We're gonna run out of shirts.

Yeah. Bidip-bidip, shbidip-bidip, da da da da da da da da da da da da da da da da da da da da da da da. I don't wanna add a shirt. Yeah. Biddy-biddy. Biddy-biddy. Dada. Biddy-biddy. Dada. Dada.

Prices rise. Yeah. Dada. Justin, why do you look like someone poked you in the eye with a dick? What? Why is it very specific? Why you do?

Yeah, is it like crusty in there or something? I'm tired, man. I had a rough weekend. Like yesterday was a brew cruise. Have you heard of those? You went on a brew cruise cruise. Not a booze cruise. Not a brew cruise.

A brew cruise. So it's just beer. So it's just beer. We went to like three different breweries for Courtney's birthday with Saturday and then. Oh, I have a birthday coordinate. Oh, man, I forgot. Happy birthday.

Scorpion. Scorpion, yeah. You're on to the science. forgot. Happy birthday. Scorpion. Scorpion. You're on to the science. Yeah. That's science. Yeah, it's great. Lots of science there. Well, whatever it is, it's, yeah, it worked for me.

Yeah, so we went and went on this thing with like my brother in laws and like basically all her friends. So you know what happens inevitably for me. Like I got fucking smashed. Like hard. like hard dude Cuz what what else am I gonna do you know like I mean they're great people and everything but they're not like You know, I don't I had to like force a lot of conversation. You know and all that so I'm just like chugging them down Yeah, I had to force yourself to have a good time basically. Yes, they did

I'm just not like that I had a good time. I had to get drunk to enjoy my wife's birthday. I just felt myself getting a little bit. I was like, uh, I went a little too far. I've been things to look forward to when you get married. It's just how it goes, bro. Did you do the wait? Did you do the charcoal miracle cure? I did. I had, you guys didn't even notice, but I stole that ahead of time. I got the the four-sigmatic, the lemon, the lemonade charcoal mix that they had. So I actually did that beforehand, or as I was drinking, and then at the end of the night. How do you like the black poops afterwards?

Yeah, it's a little weird. That's the side effects. I was like, oh yeah, I did do that, because at first I forgot, and I was like, oh, am I bleeding? I was like, what's going on? You know, this is not good. It's like you poop out chimney smoke.

Oh, shit. I did the same thing this weekend. Oh, yeah. Not the cruise, but Jessica and I basically spent the weekend. We called the Sal and Jessica show where we go out and just we party and that's what we did. And we drank Saturday, we went to Campbell. There's this bar in Campbell called Vesper.

Have you guys been there? No, but... Have you been there? No. Oh, what a great bar. Is that the wine tasting kind of place? No, it's a bar, but it's... What do you call those bars where you go in

and the bartenders have the twirly moustaches and everybody's kind of... Be easy. No. Yeah, you know what I mean? Like it's like a whole school. Like it's craft. Like they take a lot of pride in making their drinks different, you know, whatever.

Kind of like that bar we went to in Austin. Remember that really amazing bar? We went to in Austin where... Oh, yeah. Yeah, like that, right? So that's like a... That's like a speakeasy. Kind of, yeah, a speakeasy.

So we went there and got... That was on Saturday. Did the charcoal that day, then we did the same thing on Sunday. Had a just a great time. Also on Sunday, before we went drinking, went to a church. Wait, what? We went to church. I think you should do that afterwards.

No, before, I'm out, right? You repent after the night of party. Yeah, that's like the formula forever. No, we went to, I went to a Christian, not a Catholic church, a Christian church. How was that for the first time? So, you know what's funny? Did you get an English?

Was it a PowerPoint church? No, no, no. You know what's interesting is, You know what he means by that, right? The music. The music. What do you mean? The music's up on a PowerPoint.

That's what he means. Oh, is that what he means? Yeah, yeah. Don't they all do that? No, no, that's like a evangelical thing or something. Oh, good idea. If you go to like old school, like Methodist or Baptist, you're like you're re-edificational.

Oh, really? Yeah, yeah. So, old school. So, when Baptist, you're like, you're re-editing a hymn. Oh really? Yeah, yeah. So, when I do these things, what I try to do, because I have this inner skeptic that makes it impossible for me to enjoy things for what they are, you know what I mean? And so if I go to a church and I see singing or people up and they're dancing or whatever, my inner skeptic automatically wants to be like,

oh, here we go. But yeah, but so what I do when I go to these things is I shut that off and I just, I'm just seeing if I can enjoy it for what it is. So this thing opens up and they have, first of all, the production of this place was incredible. Yeah, I've been to some of those. Like they have like legit production,

they had, it was a, like a Christian rock band. Yeah. Which was good. So as I'm listening, they did three songs, and I'm like, I'm thinking about- Like, Grandma hates that. Yeah, that's your arms. Like, that's devil.

That's the devil's music. Yeah. Right. No, it's not. So as I'm listening to him thinking, I'm like, you know what, this is actually not bad music. It's kind of like a free concert. That's kind of cool.

Yeah, I mean. That's how they get youself. Yeah, so they're free concert. That's kind of cool. You know what I mean? That's how they get you south. Yeah, so they're doing that today. That's how they will you in. And then I see, like, hey, this is just like Jeff Lepper. Yeah, I'm a little bit, I'm coming. A little bit.

Then they have, you know, there's, you know, people are up and they're, you know, singing along. But then you have like every once in a while you'll see someone with their hands up and they're like totally in the thing. You know what I'm saying? And so again, my inner skeptic wants to be like, oh brother, but then I stop it.

Those are like the hippie converts. Maybe. Well, so then the inner, so the way I do it, I silence that inner skeptic and I just observe it for what it is and I'm like, wow, imagine being able to enjoy yourself that much without, without feeling like you care about what other people think. I'm like, look how much fun these people are.

It's true. So I'm enjoying it how much fun these people are it's true So I'm enjoying it. Then the guy comes out and he starts talking and he does is did you register as a first-time guest? You did you did The email follow up today. Have you stand up? Well, no, I always I introduced myself to the guest area Okay, I already had just myself all the all churches are different, but some of them will actually have a little closing Well, no in the middle the middle the people people that filled out the card and said their first time, they'll have them stand up and they'll enter. Oh, no, this one was too big.

Oh, wow. Yeah. This was massive. It would be awkward. This was a big thing, big stage and everything. So then the guy's talking and he's like the senior, what do you call him? Pastor, maybe, or whatever. I don't know.

And I'm watching this guy and I'm, the dude speaks really well. Like he's like a great presenter, venture. Yeah, I know that as chipping room. Do you know that? Do you know that I grew up? I grew up, he was my pastor for a time. Really? What a great speaker.

That's what it is. Really, really good speaker, did a good job. So I had a good experience, so we did that and then we went drinking. Yeah. That's not the, that's not so familiar. I think my childhood right there. Yeah, good job.

Speaking of childhood, have you guys seen that movie in the theaters called Mid-90s? Mid-90s? No. So I watched the trailer maybe a few weeks ago. And it's Jonah Hill. Jonah Hill wrote it. Yeah, Jonah Hill wrote it and directed it. And so the trailer, it shows pictures of like kids and Jenko jeans and listening to music.

And it's sold instantly. Yeah, total throwback. Total throwback. You know, I watched the movie, it wasn't that. You know what it was? You know what it was? There's a couple documentaries right now that are on Netflix that are 80s and 90s.

Have you seen any of them? No. I just said, you know why? Because I feel like I got that in player one. Yeah, player one did a good job. Right. With all that pop culture. I feel like since player that in player one. Yeah, player one did a good job with all that pop culture. I feel like I feel like since player one there's a bunch that's came out. If you go through Netflix, well, the 90s people are all turning 40s.

So now we're they're gonna start making ship for other marketing directly to us. Speaking of Netflix, do you guys, do you guys have like one Netflix account with like just your profile or do you guys separate your profiles? Minor, I have separate ones. Oh, between like you and Katrina. have like one Netflix account with like just your profile or do you guys separate your profiles? Mine are, I have separate ones. Oh, between like you and Katrina. Yeah, so we're, I haven't done that yet. So we're sitting there this weekend, right?

Cause she's, she's not feeling well from the surgery. So she's kind of laid up. So we watched a lot of fucking TV this last weekend. And, and I'm like, I'm working on my computer and stuff like that. And she's surfing through. And she's like, what do you want to watch? I'm like, how I'm put on whatever you want to watch and everything like that and I'm working

so whatever, you know. And so she's like clicking through these movies and she's picking, oh, what are you doing? And I'm like, don't be picking those shitty movies under my profile. Don't be fucking up my algorithm. Yes. She's like, why, why can't I do that?

Because I'm like, you keep, you pick, because we have this. It'll recommend some shit. Well, she thinks I'm really silly because I won't watch something like unless I have a personal referral. So if one of you guys said go watch this, it's great, don't pay attention to referrals.

These are just. The reviews, I mean. Yeah, the reviews, yeah, sorry. The reviews, these are just people hating. I will not watch something under 50%. I will not, if it's been 50% or less of them. Now is that because I'm even seeing anything under 50%. Is that because you've's been 50% or less than that. Now is that because? I'm not even seeing anything under 50%.

Is that because you've experienced that every single time you've done that? No, it's just that we live in the future now. It's fucking beautiful. It's very accurate. Exactly. When fucking 500,000 people watched it and fucking 90% of them said it was a shit movie.

I don't need to go in there and prove. It's not a good match. Right, not to interrupt you. Katrina is the opposite. Katrina is like, why don't you make the decision for yourself? And I'm like, what? I'm like, that's stupid. The whole point of having the algorithm is so I don't have to do that. Right? So we get in this big debate. Oh, you're gonna let them think for you. Yeah. That's what she's saying.

If you can, yeah, she starts like, you know, why don't you think for yourself? I'm like, it's not a matter of me not being able to think for myself. It's the tools that Netflix has provided us so I don't have to watch a fucking shitty movie for two hours So I was getting on to her about being in my profile get the fuck out of my profile. You're gonna pick a shitty movie Technically we're living in the present. It's not a correct you on that You know what you know what it is is is I don't happen to you? You'll watch a movie and you'll give it 20 to 30 minutes. Like, I'll watch a movie, I'll be like, all right, let me give it another 10 minutes to see if I need to turn this off.

But then you realize it sucks. And you can't get back that 20 or 30 minutes. No, that's what happens when you watch movies that were rated 30%. When it has a little, when it has a little green shit splat mark, that means don't watch this. If it doesn't have the red tomato in there,

I'm not fucking watching. No, my kids have their own profiles, and then I have my, and by the way, Netflix now is cracking down on more than two devices being used at the same account. Oh, they are. Because I will admit that I, you know, we've got a every software family members,

using the same account. And I go to get on. They think they know about this. Yeah, of course it's not like, yeah. Bro, I go to get on and it's, it wouldn't give me access. I actually think that I had to log out and then of course I get all these messages from family members.

I believe the company was so smart that that was part of their strategy. I believe that they did that knowing that where everybody was like, dude, 7.99, just get in the computer. So everybody, how many people are gonna convert now? Exactly, because you're so used to it.

And it's exactly how they got me. I think there was like six of us on Katrina's niece's account that we're all using it. And the only time you get fucked is like, if four of you were trying to watch it from other places, you get kicked off of it. Like, well, it took a while, but dude, their shows are better than what's on cable now.

Like, they're actually like, because, you know, they put a lot of money into like paying for people to come in and write these, these like epic shows. And dude, did you finish Hill House? Oh my god. One of the, one of the best shows I've seen long time, the writing was so brilliant. Like, everyone's talking about it. So brilliant. You know, if you can get past them,

like, yeah, it was scary like in certain moments. It's creepy as fuck, but it's so good. There was one in particular when they're driving. I'm not gonna give it away. You know, for people who haven't washed it yet, but when they're driving on the way, to make your ship hit. I literally like, I yelled out.

I was like, oh shit! Like, and I don't do that. I don't get like scared, but I like, like, oh shit, like a look the kids up Yeah, oh my god, it was so good. I was like, oh you got me instead of been poor poor Jessica got nightmares from that You know my favorite Listening to people talk about scary movies and then try and convince me That does not do but the story is so epic, dude. And it's such a good spin on everyone's.

No, everybody keep scary, like, genre, like I've never seen anybody take the psychology of it and like turn it into an epic story like that. And then, you know, it brings everything together so well and at the end, you just like, but even the acting like some of the monologues in there was like perfect. I'm like, dude, this is like Oscar worthy shit, shit. When they were at the when it was the funeral and they were all the funeral

Tell me that they didn't depict What actually happens at a funeral the realism the challenges and the way people act and talk oh Yeah, they did such a good job of Because I think funerals are not typically depicted very accurately on movies. Yeah. Like you. There's a lot of awkward silences. There's lots of body language. There's lots of weird conversations. People coping in their own individual ways. It's just brilliant. It's brilliant, brilliant. Right. I feel right now. Very good. I feel like the two front. You're the new friend of the group and the two friends are like telling

stories back when they were in high school. Sal. no, but like, let's talk about it. Fuck you. You're the third wheel of the third wheel. I mean, the car, they're like laughing like, oh my god. It's kind of like when we talk about sports atoms. You know, I just, I'm like, I have this thing with Sal right now.

Just don't get jealous. Just since the, he's the whore friend that we pass around. Hey man. Why is it me? Why are you guys my whore? Sometimes you, he's with you, sometimes it's with me. That is, that is fine That is I'll take that just just just just walking out. Yeah, just swap them back

No Jessica got nightmares from it like she we we we watched it I think it was a second or third night. We watched it. We got a bit It's just what she does for a girl. She's asleep and she just sit up sit up and she goes no I wake up and like are you okay? She's like um yeah, she goes back to sleep. goes, no! And then look at her, I wake up and I'm like, are you okay? She goes back to sleep. That's like she's a nightmare. That's how children have been.

Yeah, you know, they get up and you can see that. You were taking care of your girl all weekend, huh? I was, yeah. Are you a good caretaker? Aw, awful. Really? No, I might be worse. The worst, but I can't.

You just give her a big bowl of cereal? No, I mean, I try. I try really hard. I'm just awful. I'm reallyicereal. No, I mean, I try. I try really hard. I'm just awful. I'm really hot towel. Like, what do I do here? It's not until these moments happen, do I realize how fucking bad I am.

And let me tell you, like, it takes a lot of work for me not to be all. You're not like massaging your feet and just a little bit. Well, she's very sensitive to the touch right now. So this was, so I guess maybe that made it a little bit harder, too, because I couldn't like cuddle her and hold her. Like, she just, she's a pain. Don't, you know, she doesn't really want to be touched right now. So this was, so I guess maybe that made it a little bit harder to because I couldn't like cuddle her and hold her like she just, she's a pain, don't, you know, she doesn't really want to be touched right now. So she wanted me like really close to her all the time but not really touching her. Like, you know, and she wanted me wherever she was at most of the time that was

up in the bedroom because she, it wasn't until yesterday that she come downstairs. So I didn't get to a point where I'm just like, I can't sit up in the bed like on a Saturday afternoon In the Sunday afternoon. I can watch football. You can get me hit hold still to watch football day long So that worked out really well. You get a stir crazy. Yeah, I do and I'm just I'm not a good I'm not a good caretaker At all. Is it because you feel like you're not like you don't know what to do You're not tentative or because you know it. I think if no, I don't get annoyed at all It's not that I just think that I don't have um I don't have a to do, you're not tentative or because you're annoyed. I think if, no, I don't get annoyed at all. It's not that. I just think that I don't have,

I don't have a lot of empathy with that. I think just because I was raised so independent early on, that I lack that like, oh, that needy help thing. I feel like, come on, I was figured shit out by time I was seven, you can get this, you know what I'm saying? So, and then I don't really, I don't really think that way,

but trust me, I really as a guy who is in a, you know, with an incredible woman that I've been with for eight years and she's amazing and super attentive and just so much better than I am at all these things. When she's rare, she's ever sick or down. Like I like actively, I tell myself going into this, you got it, you can do this out of them.

Like you can be better at this. So I have the conversation, you know do this out. I'm like, you can be better at this. So I have the conversation. And so what I did really, what I did good about this is Katrina really takes care of the household a lot. So for me, that was the most important thing was I didn't want. So you did all that? Yeah, all the dishes.

Oh, that's good. Yeah, keeping up with all the household. I bet she would disagree. I bet she would say that you did a good job. You'd be interesting to hear her opinion on how I was you know like because I think there was a couple times where She she felt needing wanted to say something with it realized that I had been doing a lot of stuff for her So I don't think that she said anything but I could feel that and so I tried to be closer to yeah You know, it's you make a good point you probably learn how to be a caretaker by the way your parents take care of you

when you were a kid. Of course. Right? Because it's a skill. Of course. They have to kind of learn, right? Yeah, it makes a lot of sense. And my sister was up this weekend, right? Because she was up for the training for the Hub Spot and everything. And so we were talking about these things and we were sharing like old stories. She's like, you know, Tom doesn't believe me. Like when I tell him stories of like, you know, the things that we did at such a young age, she goes, I just recently we drove to our old town, Modesto where we grew up. And there is our neighborhood where we are kids. And when we were, lived in that neighborhood,

I was in third and fourth grade, which would make Cassie in first and second grade. So figure the ages out. Yeah, it's tiny, right? Eight, nine, yeah. And so we walked to school every day, two and from school. And school was about a mile and a half, two miles away.

And you had to cross a four lane highway to get there. And Cassie like took him on the path. And he's like, how old were you? You were not. I'm like, you're a little kid. Yeah, dude, little. Like holding each other's hands, crossing over a fucking four lane highway to get over to walk through another

like six block neighborhood to get to the school. And we were in, you know, first and second. You know, nowadays, if a kid was seen walking like that, they would probably get stopped. For sure. So my kids, we live, no exaggeration, one block away from the school to where my kids go. Now they have to go around the block,

but the school is almost literally across the street. It's just the way they get out of school. Yeah, you can almost throw it. You know, your kid's school, you can throw a tennis ball out. It takes five minutes to walk there. Right. Exactly five minutes.

And so my son's in eighth grade, so he's 13 years old. Now at 13 years old, I was, I mean, we all know how we were when we were 13. They walked home from school one day and the school called us and said, we don't know if we like the kids walk and make sure you come in and talk to us about it first or whatever.

I'm like, what? We're right down the street. 13 years old. Yeah, and he walks his sister and it's like, this time's of change so much, man. Yeah, so much. I used to walk so far to get the school much man. Yeah, so much. So much. So far to get the school dude like and we go through like at least horse pastures and like

like sketchy trailer parks and you know. Well, lots of shit. I went through to get home when I was 11 12 and 13. That's when my two youngest brothers and sisters were newborns and I was staying home on weekends and day babysitting. You know, it's as kids, which is also why I think I mentioned that on the show the other day where people, they see me with kids and like, oh wow, look, he knows how to do it. That was a shame.

Yeah. Of course I know how. But I think that's also where the, because of the independence, which I, you know, I talk all the time about, I'm happy and I'm blessed that I went through all those things because it made me an old soul and I think- It's an important skill. Right, I grew up and matured very fast, but then here's the limiting factor.

You know, here I have a partner who's down and I just don't have this nurturing bone in my body. I have to actively train that and think about it or else I will. I'll just be like, you got that, right? My seat, I was totally different. Although I walked as a kid to school and that kind of stuff, my mom was, my God,

if I was sick, are you kidding me? Oh my baby, my, my, this is when I was like 15, you know what I mean? Making me whatever, giving me this, and oh, let me get you a blanket, let me open the window for you. It's such a testament to your personality. I feel like I can totally see that in you.

Even when you're very, very attentive to everybody's feelings. Remember when we went travel? Yeah, when I'm sick. Yeah, the way you took care of me. Shuttle and Adam around the city. Better than I ever had. I've taken care of any partner that I've ever had because I'm awful at this. Even when I shoulder rub.

Yeah, you know you are. And I'm sure it is because your mom, you know, your mom probably still that in you. But the flip side of that, the negative of it, now I'm, I'm, I'm, I'm, if you ever considered the way I was raised, you would think I'm the most independent person in the world considering because I didn't learn any of those skills. When I moved out, I moved out because I was very

ambitious and driven and I had bought shares of a large health club and I was 21 years old. I don't know what, I don't know anything. I don't know how to do it. I don't know how to wash a dish. I didn't know how to freaking use a vacuum properly. Didn't know how to wash my clothes. So it was like, I had to learn all this stuff

at 21 years old. It was a very interesting learning curve for me. And it was hilarious because I got shredded in a very short period of time because I lived off of tuna fish and like peanut butter and jelly sandwiches and it was protein powder. So hilarious. And my mom would be like, what do you, and it was protein powder. So hilarious. And my mom would be like,

what do you, and I call my, when I first moved out, right, 21, I call my mom, hey, how you doing, mom? Oh, what's going on? Nothing. So what, you know, what would you do today? Oh, I had some, would you be for breakfast? Oh, you know, can a tuna fish and then she'd be quiet

and like, mom, she'd start crying. I'm like, what's the matter? You're just eating tuna fish all day. Oh, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no listeners. So I think I think I dropped the Christmas blend last year sometime with the red and the red and the green. I'm actually upset they haven't branded that yet. Right. What the fuck? You did all the work for them. So I got a new one for you guys. This was in this was a game changer for me. The first time I had it and I introduced it to Katrina this weekend, which is I take our Ned. I do two full drops of the Ned. Members set it under your tongue. Let it sit there for a good

two minutes. Yeah. Mined two minutes, let it sit under there. After that, I have the new pumpkin spice or GANIFI juice, which I'll take almond milk, you can use coconut or cashew, I think Doug uses cashew. No, he's macadamia. Or macadamia is what he uses. So I use, I think almond, I think frosts up the best

because I liked it. So I'll heat it in the microwave for two minutes. Then I take a frother, I froth the milk up, and then I mix the frother. Oh, bro, yes. This is the way to go. Oh, this is the way. And with the pumpkin spice,

and so you chase it down afterwards with that. Chill. Oh, chill. So it's, I haven't frothed yet, but I've definitely done like a tea, you know, with the organophone. Oh, dude, that's great. I don't use a frother, but we blend it. Oh, dude. I don't use a frother,

but we blend it. We have a do the do a frother. It just adds a nice texture to it when you I got to step up my froth game. It's super it's it's insanely good. It's almost like it feels like you're cheating. Yeah, because it tastes so good. You know, it's it tastes amazing and the the feeling that get, nothing like settles me down better than that right now. Well, since we started the sponsorship with Ned, the hemp oil, I've gotten at least a dozen messages from people saying that it's one of the most effective anti-anxiety, right? Yeah, and the analytics that they've ever used.

And it's pretty fascinating. I love getting messages like that because it makes me feel good about the stuff that we're. And it's pretty fascinating. I love getting messages like that because it makes me feel good about the stuff that we're promoting because you're really helping people. It's quality stuff. Because the other alternative to anxiety treatment is besides lifestyle, because that's number one, right?

You gotta change your lifestyle and all that kind of diet, exercise, and stress management, and all that stuff. But in terms of like an emergency, acute treatment for the symptom of anxiety, because if you have anxiety, it feels terrible. Your alternatives are what? You know what I mean?

Take a benzo, like a zanax, that's highly addictive. You know what? I was talking to Doug off air before this, and he used it this way, which I've done this before, where I make the mistake and have caffeine too late in the day. And then I know like I'm in for a rough night of staying up just wound up.

And so I love it for things like that to counter that. Again, like you said, I think we always, and we have since day one in the show, promote overall health and nutrition, meditation, doing everything all naturally. But if you're gonna take something to ease your anxiety or settle you down before you go to sleep, like,

I mean, you can't get better than that. That to me is a much better alternative than taking out. I think one of our questions coming up too is about anxiety, so we'll get into that later in the episode, but just in terms of the cannabinoid system, and I sent, there was another article, brilliantly read written article, we'll put it in the show notes if you guys

Remind me I'll maybe Doug can remind me. I did a post on it and I sent the I posted the article in our private forum so people could Read it and it talks about the endocannabinoid system and you know this this is a system that really wasn't Discovered till the 90s up until this point scientists were perplexed as to how until the 90s. Up until this point, scientists were perplexed as to how THC really interacts in the body. It was marijuana research, by the way, that helped us discover this natural system in the body. But these receptors, they're the most, one of the most abundant ones in the human body, the CB1 receptors, the most abundant one in the central nervous system and the brain, and this system exists in all vertebrates. So all vertebrate species on Earth, it's like 600 million year old system, and what it does is it literally, without getting too complicated, when you look at the way synapses communicate

with each other through neurotransmitters, like let's say dopamine, for example, is one of them, or serotonin. It goes from a presynapse to postsynapse, so it goes in one direction. So dopamine is going from pre-depose, pre-depose. The endocannabinoid system is retrograde, it actually works backwards. It goes from postsynapse to presynapse. Now, the reason why this is important to understand is, it's literally acting like a light dimmer.

It's helping control or modulate things so that it brings things in balance. So if you're producing too much of one thing, it's going backwards telling your body what to do or how to dampen things. It's a balancer of the body. So it's a brilliant system in the body. And it's found throughout the whole system.

And the cool thing about, you know, hemp oil, is the hemp oil has this full spectrum of cannabinoids, none of which are psychoactive. So if you take it, it's not going to down-regulate your receptors the same way cannabis will. Like if you use a lot of marijuana, you'll notice you build a tolerance very, very quickly because THC attaches to these receptors.

Well, CBD for example, doesn't. Which is cool that we don't have to, I keep upping the dose of that stuff. That's why it's really interesting because it helps your body kind of use its own natural cannabinoids a little bit better. And that's an important... That was...

I didn't understand that. That was one of my fears before we got into having a product like this. I was like, well, you know, this is going to suck. I'm going to take one drop, then I'm going to take two, then three, then four, then it's like, I had to drink the whole bottle just to get the same feel. Like THG, it works, but it's not like that at all. No, no. And your combination is really good because the gold juice has compounds in it, which are

also designed to reduce the symptoms of anxiety. Now, why is this important? Definitely because it feels better. Nobody likes anxiety. It's a shitty feeling. But also, one of the problems with anxiety and the reason why it's such a hard thing to treat is you start to become anxious about getting anxious. So for anybody who's ever experienced lots of anxiety, okay, so for anybody's ever experienced lots of anxiety Yeah, it becomes it like I'll fuck them anxious or your word you're gonna get anxious so Stopping that cycle many times allows you to Stop being anxious about being anxious. You know you have this tool and then you can start to Calm down about it and many times the anxiety about getting anxious is what's giving you the anxiety

That's which fucking sucks. Have you ever experienced that before? Yeah, that's totally happened to me before. Yeah, because you just get like, you know what's about to happen. And so you anticipate it and then that just like accelerates the whole process and you keep repeating that process and it's, you feel like there's no end to it. Anyway, speaking of new things that we've been doing, so you guys know I've been using the sauna on a regular basis. Yeah, you're in your house now. So every day post workout, I do 20 minutes of sauna. And I've

been doing all this reading. Was it 40% all-cause mortality? Like it? Reduction, right? All-cause. Like that. Everything. 40%. It's crazy. So I've been you know, I've been using it regularly Boost growth hormone levels like to ridiculous amounts. They did this one study that Dr. Ronda Patrick Talks about but she's by the way the authority on sauna. That's the person you want to go to if you want to learn Oh, is she really oh, she's fucking she's brilliant. Yeah, she does so much research on this. It's incredible But the in one of these studies that she she cites High- level use of sonas over a short period of time, I think it was like one hour a day for like a week or two weeks, had a ready for this. 1,600 percent increase in growth

hormone. Now that's a lot of sauna use. So that's a big ass commitment. But even just 20 minutes a day, you'll see something like a 400% increase in growth hormone. Wow. So I mean, you know, getting these bumps in hormones, you don't really do much. No, that's actually, Well, you just touched on something that's interesting because I didn't believe that was true.

I thought maybe you could overdo it. You can't really overdo it then. I think that you probably build a tolerance. I think overdoing it, it depends on the person because I know since I've been doing it consistently, I can do it more and more. Whereas, you take someone first time, 10, 15 minutes might be, like that's it.

Is it a benefit? The contrast of it, as far as like heating up your internal temperature from more of a cold kind of climate or say you live in a hot climate, and then you saw an on top of that. It's the actual heat itself. It's just the heat. Yeah, it's the actual heat itself

because when they compare infrared to normal to whatever, it's just heat. All heat produces this benefit. And then in rat studies, they did this one, and this is of course rat study. So whether this translates to humans or not, as yet to be seen, but they took rats and they did, you know, regular sauna use and they had 30% increase in hypertrophy over rats that didn't do it. Yeah. And so what happens with when you sauna is you activate something called heat shock

proteins, which tip the, tip the favor in, tip things in the favor of protein synthesis, because you're always fighting between protein degradation and protein synthesis. If you synthesize more than you degrade or whatever, that's muscle growth. If you go in the opposite, that's muscle loss. So you're always fighting this balance.

And so sauna use may help tip the scales in favor of hypertrophy. So for muscle growth, it's also a big thing. So it's pretty, pretty good. I told you, when I was really consistent here, I mean, and I was in it yesterday too, I'm pretty good if I train here, that's the first thing. I always go into that afterwards. And I feel really good. If I'm hitting it a good three times a week, I feel good. Are you doing 20 or 30? I do a good at least at least 20 to 30. So sometimes I'll sit in there. If I have the time, I'll sit in there longer.

I'll do a minimum of 20 though. I won't do any less than that. And I like the infrared too, because I feel from the infrared, I feel my skin looks better. Like, and I have something like psoriasis, it's such an easy measurable thing for me. And I was inconsistent with it not that long ago.

And again, I watched my psoriasis all kind of flare up. And then as I start to get consistent again, I see it kind of suppressing. It doesn't eliminate, it's one of those things that unfortunately, I get DMs too, by the way, all the time about this. Like, how much does the infrared really work? Well, it does not get rid of my psoriasis.

It doesn't go from like having it that, oh, I'm cured, it keeps it, it keeps it. It just makes a difference. Yeah, it makes it, it makes enough of it. Maybe it's a symptoms. And for something like that, anybody that has that or, you know, suffers from it, it's, it's fucking sucks because you get these scabby looking things on your body that look disgusting. Well, what's fascinating to me is, is it, is it affecting the skin directly, probably,

and also it may be modulating your immune system, which is on a more systemic level. Right. What about the growth hormone in the factor there? I don't know if that'll make a difference in what in his, but you're at good point. That's a very interesting point. So one more piece of crazy news. So this is awesome.

This was just released or published on the 18th of October. So it's very, very new. And this is in a medical publication, the title, you're ready for this, Muscle Mass, the you guys are gonna love this, Muscle Mass should be a new vital sign. Whoa. So Western medicine, I like it.

Western medicine is now starting to consider, so they measure your blood pressure, they measure your blood sugar, they, to some extent, we'll look at your blood lipids, like your cholesterol, your triglycerides. All these things give you a picture on someone's health, right? And they always go with the BMI. Yeah, what they're saying is muscle mass,

they're making the case that we should start looking at muscle mass. Now why? Well, they're showing that, check this out, ready? One study showed that women with breast cancer who had more muscle mass had a 60% better chance of survival. Wow. Okay. People in the intensive care unit with more muscle mass spent less time on the ventilator and have a better chance of survival. People with chronic obstructive pulmonary disease, COPD, who have more muscle mass, have better respiratory outcomes

and lower occurrence of osteopenia and osteoporosis. In long-term care settings, a study found that people with lower muscle mass had much more severe forms of Alzheimer's. So what they're showing is, is not only does more muscle mass help you with mobility, help you with a faster metabolism, help you stay lean, all the stuff we already know,

more muscle mass gives you better outcomes for all. Thanks. Which we know already, but now that Western medicine's catching on, I think that we're entering in a new age of mainstream resistance training acceptance. Oh, dude, yeah, that sounds awesome. I mean, it obviously is going to make you more resilient overall. And so, you know, with that and having more muscle mass,

it's going to give you more of an advantage to, you know, fight and battle out of these, like, chronic diseases and all these other things. 100%. That's great that they're looking into that. 100%. It's going to be interesting if we see, you know, like, if you go down to like a park with a trail,

you see all these people walking and running and doing so that. mean are we gonna see that in our in the next decade where you You go to places like that now and like you see hardly anybody walking or running you see all of them squatting jogging and walking It's gonna be like doing like archaic right do you like if you're gonna go with exercise or move for an hour You may as we'll be doing Bodyweight exercises and things like that. 100% of your ads. I will bet you guys, I will bet all my money right now that is 100% what we're going to see is a revolution

in mainstream fitness, the same tips revolution we saw in the 70s and 80s with running in aerobics, we're gonna see with resistance training because if you compare them head to head and I'm not saying you only do one and you don't do the other, I think they're all important, all these forms of exercise are important. But if you compare them head to head, and I'm not saying you only do one and you don't do the other. I think they're all important. All these forms of exercise are important.

But if you compare them head to head, resistance training kicks the crap out of all of the forms of exercise. You're gonna see less osteoporosis, less hormone issues, higher chances are survival for all diseases, because look, let's be frank here. If you have cancer, or you have a degenerative disorder, or you get surgery, and you're not moving, you lose a lot of muscle. Well, the more muscle you have, or you have a degenerative disorder or you get surgery and you're not moving,

you lose a lot of muscle. Well, the more muscle you have, the better off you're going to be when you come out of that, that, you know, that, that, whatever. And muscle mass is protective, it controls blood sugar. It, of course, increases mobility, which means you can move more. Cardio doesn't really do that. Yoga doesn't really do that. It's, and resistance training is very individualizable.

I could design a routine for anybody. Now the drawback to it, which is why I think you're gonna see an explosion in the market for the need for some type of coaching or training. Education needs to be there. Yeah, it's more complex. Like you can't just go get on a machine, like you can with a treadmill or something.

And that's why that took off so quickly You know walking running because it's something people can just immediately just get off their couch and start kind of trying to attack But we know how Successful that's been exactly This quas brought to you by organify for those days you fall short on getting your organic veggies or whole food nutrition Today's you fall short on getting your organic veggies or whole food nutrition. Organified fills the gap with laboratory-tested certified organic superfoods to help give your health a performance at the added edge. Try Organified, totally risk-free for 60 days by going to organify.com.

That's O-R-G-A-N-I-F-I dot com. And use a coupon code MindPump for 20% off at checkout. Bzzzzzz. Our first question is from Alexis Nass. What are the best ways to combat anxiety naturally? No, here's your... There's the question. Yeah, here's your net commercial. Yeah, exactly.

Well, no, CBD is really for a cute, like I need something right now because of anxiety, that full-spentrum hemp extract with all the cannabinoids, including CBD, it's a really, really good low-risk way of treating something that you're having acute, which I firmly believe, because I've dealt with anxiety both personally,

but I've also dealt with it with a lot of clients. I think to have a successful strategy to fight anxiety, you need to have, maybe not always, but I think it's smart to include a strategy that will also make you feel better immediately because of what we said earlier in the podcast where just getting anxious, over getting anxious, just need to get out of that loop.

Get out of that loop. And so, that's important. You want something that you can use in the moment when you're feeling anxious, hempoil extract, very natural, you know, non-kind of habit forming, you know, thing that you can use that will give you relief within about 30 minutes is what I've experienced,

especially if you put on your tongue and let us sit there for about five minutes. You, you, couple that with box breathing, you know, or whatever your favorite Wimha for technique, it never fails. Like Katrina can tell like when I'm, when I'm anxious like that and I'm bed because I'm restless and she'll kind of elbow me every once a while and she'll, she'll make me breathe with her and we'll, and it just, and it's

funny because sometimes I fight it because I'm in them, I'm in my thoughts. I don't want to be kicked out of them and she's like, go to sleep. And so, she'll make me do it. If I give in and I do it, it always, I can, it feels like someone's just a calming wave and it doesn't take but a minute, one minute of like box breathing,

you literally will feel a huge difference. It feels like this wave comes over you of just calmness. So you couple that with some of the Ned drops or something. And man, I think it's important to have, yeah, something like that where it's a protocol. It's something that you just, because then it allows you to get sort of mindless, you're just doing the reps of it,

because I know for me specifically, it was really hard to meditate. Like I just, I could not get into it, because if you put me in a room where it's quiet and then you turn the lights off, all that kind of stuff, it did all that. But then my inner thoughts get even louder and then I just can't, I can't stop, I can't stop it. And so I would, I would do Wim Hof and I would, I figured out, you know, that that was just good because it kept me consistently

doing the reps of it and then it allowed my mind to then just go. And then on top of that, just getting out and putting classical music on for me is really soothing, but then I walk out in nature and just walk. The movement of it without thinking and walking really helped too. Yeah, I just think we're inundated with shit all the time. You're always distracted by something. There's never quiet time at all.

And I think we're not appreciating how much of an impact that's having on us. Like, here's a great example. I've been working out consistently since I was 14. So I've been doing it for a very, very long time. And for me, working out is very meditative. I get into my workout, I get into my zone, I have a great workout.

But I started to notice in the last maybe four or five years that at moments, the workouts weren't doing what they used to. And I couldn't figure out what it was. And I wasn't even putting two and two together. But then I realized what it was. It's when I first got a smartphone. And what I would do is in between sets, I'd go on my smartphone and I'd work,

or I'd do a post, or I'd check my social media. And so what I started to do now when I work out is I don't allow myself to check my phone. Dude, and it's way different. I can't believe that you went here. I know, because I haven't, we're working on a sponsor right now. I'm not even gonna say,

because we haven't closed the deal yet, that speaks to that. So take a note right now. I'm not gonna say because we haven't closed the deal yet that speaks to that. So taking note right there, whoever's listening, I have the answer to help that. And because I think that is gonna be, so crazy you just brought that up. This morning, I'm talking to Taylor about this company and I'm telling him how excited I am,

because he's asked me, what do you think? Does it someone you think that it lines with the brand? And you wanna do, I said, absolutely, I said, I have such a message around that because, you know, yes, there's so many great things about the smartphone. And I do, it's brought us so much further. And I'm on board with the Elon Musk thing, where it's just like a brain.

Yeah, so many great things, like so I'm not shitting on it, but there also needs to be this thing that allows us to break free from it too for moments like this. And I have found personally, you know, the one drawback of now my iPhone being also my media player with all my music is it's easier for me between sets when I'm resting to pick it up and surf and do this stuff and get distracted. How different of an experience is your workout

when you go on your phone in between sets versus when you don't? Oh yeah. No, it's great. Like you said, you brought this up because I had just started, so I brought this old school CD player down because I have my PRX setup and all that in my house.

So I've actually, because I was trying to introduce bands one by one to my kids and like, you know, just get them listening to like the old classics your Led Zeppelin's, you know, ACDC whoever. Like I'm just trying to like James Brown, like, so we'll just throw it on there. And man, made such a difference.

My phone's upstairs. You don't even care about it, but I'm still have the music and the interaction there. I wanna take it even to the next level and get back on the vinyl and do that and like, you know, go old school with it. But it's great. But what a different experience.

I almost forgot what it felt like to have that feeling until I told myself, I am not going on my phone, because what happened, as soon as a smartphone came out, and by the way, you go to the gym, this is what everybody does, everybody does this. In between sets, they're on their phone because what happened as soon as a smartphone came out and by the way you go to the gym this is what everybody does everybody does is in between sets yeah they're on their phone yeah then oh okay I got to do the set then they go back on their phone I stop that completely don't get it on anymore so I do my set and I'm resting and I'm doing what I used to do when I used to work out looking around thinking a little bit feeling my muscles oh that's a good set I can

feel what's going on and you get in the zone way deeper, much more meditative. It's what it used to be. So that's one thing. Because exercise, by the way, all studies will show us across the board. If you get active, one of the best things you could do for your anxiety is to be active. And I think one of the reasons, besides the health benefits,

because it definitely, you know, the poor health will definitely increase your risk of having anxiety, right? So when you exercise, you get healthier, you're more fit, you're hormones are more balanced, all those wonderful things. But I also think the reason why anxiety, why exercise is so good for anxiety when done properly is when you're working out, especially while you're doing the workout in the middle of a set, you have to focus on what you're doing, you're present. You can't think about all this other shit that's going on. It's a meditative practice, it really is, and so that's why I think that's such an important thing.

The other thing too is, if you find some time where you turn everything off, and now for me, what that's been now is the sauna. When I go in the sauna, I now don't take anything else in there with me, and I just sit there with myself for 20 minutes. And because I'm doing a sauna, it's easier for me than it is just to sit in a room, because I feel like I'm still doing something,

so kind of give me permission. But I'm noticing that I'm getting those same kind of benefits. I mean, I think you really hit the nail on the head with the phone thing because we take for granted like that, okay, why is that so bad for me to sit between sets and scroll through Instagram? It's like, your brain is like downloading all that information. And all it takes is a picture of somebody who looks away that you don't and that discourages you or somebody commented

something that you don't like and take all of a sudden takes you out of that and that's where you get. Your nervous system isn't really in a restful state. Right. If you think about it, it's just not. Like you're getting like all the stimulation still. Absolutely, and it's fast. It's fast, look at the most popular,

one of the most popular social media platforms on earth is Instagram. Now why? It's pictures. It literally took what Facebook did and made it faster and quicker and feeding your dopamine even more. Well, that's an ancient state,

that's an ancient state over and over again. So finding those quiet times, exercising, and then diet, diet actually plays a role in this. You know, if you eat things that are easy to digest, because that's important. That's actually number one, believe it or not. The number one thing that you want to focus on, if you have anxiety with diet, is don't eat things that give you digestive issues, because when you have inflammation in your gut,

that is a stress response. It will trigger a sympathetic response in the body, because your body's recognizing foreign invaders and mounting a sympathetic response in the body because your body's, you know, recognizing foreign invaders and mounting enemy response. So go with easily digestive foods, avoid processed foods, avoid sugar because sugar can be stimulating for some people and see what happens there. Here's the last thing I'll say, before you go to bed, create for yourself a sleep routine because sleep, you know, when you go to, that's the most relaxing thing you do. And I think that routine should start a lot earlier than right before you go to bed, too. I think that's a mistake that some people make is like, okay, I got this little routine,

I brush my teeth, I turn off the lights and this none, then I climb in bed, whatever. It's like, I think that process for me starts around like six, seven o'clock, like, of the shutting the lights down, putting my Felix Gray glasses on, making sure that my phone is away from me, and now the phone goes into my bedroom, so it's been away from me for at least two hours before I try and settle down. Ideally, you wanna wear some kind of blue filtering

or blue blocking glasses when the sun goes down, because you want your brain evolved to match the natural sun rhythms, your circadian rhythms, supposed to match it. So soon as the sun goes down outside, wherever you're at and you see it dark, just put on your Felix Gray glasses or your blue blocking or blue filtering glasses, and then just wear them.

And you know, the funny thing about those things, the science behind that's been around forever. I remember when the commercials for Blue Block that I remember those. Oh yeah, when we were kids and our parents, it was still like drive better though. That's how they're pitching it. Yeah, they pitched it because the bright lights,

the cars that were coming on us. So I just think that, and I kind of laughed at it. And I've laughed at it many years. I was very aware of Blue Blockers. The science behind it as a young trainer, I kind of mocked it early on. But we do live in a different time now. Like 15 years ago when I started personal training,

I wouldn't have had to have told a client, like you can't bring your phone out on the floor with us, leave it, you know what I'm saying? Like that's something you actually have to communicate now to a client, like put the phone down. Like we're training, we're focusing on your body now. I mean, people are so attached to it now, and if you can't, if you struggle with breaking free

of looking at the computer screen, or looking at your phone, or looking at an iPad iPad where you're getting this, that high blue light when it's eight, nine o'clock at night, I really do feel it's superficial. It's something that I've incorporated into my life now that I never would have done before. And it makes a big, that's when it makes a big difference. I know there's got to be people listening right now being like, oh my god, this is so, what a woo-woo, to be wearing stupid glasses. But listen, if you're somebody who battles with anxiety

or you have a hard time settling down at night and oh, by the way, you utilize all the tools that are there. And you're probably somebody, because now you don't have to have just a job and computer in order for you to be somebody, this everybody does. Everybody's in front of something electronic all day long. We didn't have that 10 plus years ago.

It's so different today, so different. One last thing I do want to say, this is something that Paul Chek talks about, and I want to mention this, I think it's brilliant, is you could try this in your workouts if you're feeling really stressed, you don't have your phone with you, you're gonna go workout, try reverse breathing with your workout. So what it does is it forces you to be very present. So what I mean by that is standard ways of breathing

when you lift weights is you exhale on the exertion and you inhale when you're lowering your weight. So if I'm squatting for example, I'll breathe in, hold my breath, come down, and then on the way up when I'm exerting, I breathe out forcefully, right? And that's when people's grunt. Paul check will teach people in order to get them to Relax more to reverse breathe. Try this out. You by the way, you got to go way lighter when you do this because you're not gonna be a stable but when you when you when you're coming up on the squat, breathe in On the way out breathe out. I breathe out on the way down. So you're actually switching it, reversing it.

You really have to think about it. You really have to think about it, it makes you super present and makes the workout very relaxing. Very light-headed, yeah. Holy shit. Next question is from Fof, 41. What are your opinions on box squats? And would you ever do box squats over back squats?

I love box squats. Absolutely. Recently, what I've been doing to really work on my mobility and my depth of my squat, it's always a problem for me. Two things. First, I didn't squat for a long time. All I do were split stance exercises. Now, I'm going back to squats.

And what I do is I have boxes, right? And I have three levels of height. And I picked the lowest one, which is really low below parallel squat for me. And all I'm doing is I got under the bar and I'm lowering myself with as much control as possible until I can sit on the box, I sit there for a second, and then I come up.

And so the reason why I like box squats is it really helps teach people to have good control with good depth and they have a target that they can hit. I think it's that, it also eliminates a lot of momentum. If that's something you've always relied on, and that's why I like box-quats. Box-quats is, yeah, it's an achievable depth that you can go sit down towards,

but you have to then really concentrate and generate force again to be able to dig yourself out of that bottom position, which is very difficult for somebody hasn't done it before, and it teaches you to stay tense and to be able to still have the ability to produce force when you need it. So that's why I like that. Yeah, because what you're talking about is when you,

and I don't know what the name, there's a term for, I don't know if it's stretch reflex, I don't think that's what it is, but. Oh, right. When you lower a weight, you can lift more when you lower a weight first So if I go to do a heavy curl I'm gonna be stronger if I can lower it first and then curl it then I then I if I just go straight from trying to curl it Right same thing with a squat like if I lower the squat and then come up

I'm gonna lift I can lift more someone's like this elastic energy potential Yeah, that's it. potential. That's what it is. And so what a box squat does is it kind of gets rid of that. So in the squat, I squat down to the box and I actually, you're supposed to sit on it. Now you stay tense, you don't just relax. Well, that's the thing, yeah, you don't wanna, yeah, get rid of that tension and that stabilization.

You wanna go down, you wanna sit on it, actually let it support your weight, count to like one or two and then stand up. That increasing strength there, by experience, you see a huge carry over to regular spots. Well, I also, I mean, I love you. There's so many different applications for like,

I love using it for athletes. When you think about like a sprinter, a basketball player, a football player, a football player. Rarely ever are they ever getting down into a full squat and exploding out of a full squat. That's just not, you'll never see a football player get all the way down, ask to grass and then come out of that. When they're even like your lineman, if you actually were to look at the angle that their

knee is at, it's not a beyond parallel squat. So, and you're also teaching them from that quill position to explode from that. So, I love it for like basketball training. It's so great. If you look at a basketball player before they jump up to dunk the basketball or get a rebound, it's about the height when you do like a good size box squat that is your basic, you know, box that you would use you'd sit down where your knees are barely at 90 or 90.

It's like a bench. Yeah. And that explosion from the bottom up or the power that you learned to generate from the bottom up like that has a lot of carryover into a lot of sports. I also think it's a good box squats are very basic general way of priming yourself

before you do regular squats. It's actually a good general. In fact, maps and a ballac has box squats in there before you do squats. And the reason why I put them in there, and this is before I had a really, I knew I was writing a program for the general population, so I couldn't, and this is before we design maps prime,

which allows you to really design your own priming. So I knew,, in this before we design Maps Prime, which allows you to really design your own priming. So I knew, generally speaking, before you squat, box squats typically will prime you to be able to do squats. It helps you activate your hips, it helps you activate and stabilize your core. And then you go in your squats and just feel much better. Well, that's the other thing that I've used a lot for is along those lines of teaching a rookie squat or how to hinge back. Cause like you said, having a target behind you, that they have to sit on, it's funny when you have that.

Feedback is a real help. It is, it gives them, it gets them in the habit of hinging back to sit down on the squat, which a lot of people have a hard time. The most common thing you see when you tell someone to squat you've never taught them mechanics, is they, you know, they bend in both the knees, they rock their weight up on their toes,

and they don't actually sit back or hinge back, they just bend down, and their knees take all the stress. So I think it's a great tool for that also. Next question is from dad bod J. For newer clients, how do you properly get them into doing more mobility work while keeping the session entertaining and engage

since average people may find it boring. You know, I picked this question. I picked this question because I thought this was something that we did and I would recommend this person invest in the the hit program. I thought one of the coolest things that we did in there were the flow sessions. Oh, the mobility flow sessions. And you know, if you want to make it more fun or entertaining or, you know, less dry, I guess, because sometimes like if you're doing like combat stretch and you're sitting there with your ankle and you're kind of doing that or you're sitting in a 90, 90 position, it's, but we did the, what we called flow sessions, which were these mobility drills that, that you transition from

one mobility drill to another mobility drill, I think those are really cool. And I think that's a really cool thing to teach a client and then teach them how to improve on that flow. It's almost like learning a dance move. Totally. Yeah. And there are ways that you can fluidly transition to those different poses, and I know yoga's been really good at kind of combining those different poses together.

Well, it's the same kind of idea with that, but now taking these mobility drills that are beneficial for their hips, for their upper back, for wrists, for shoulders, whatever, and you can really kind of construct it so it follows this nice serpentine kind of thing. Now, I used to think that mobility was boring, and that was until I had Dr. Justin Brink take me through mobility work.

Then I realized it's not boring at all. The reason why I thought it was boring before is because you'd show a client. Yeah, you'd show a client to do, and you'd be like, okay, go ahead and do this for, let's do this for 30 seconds and do that. No, no, no, when you do mobility properly, you're engaged the entire time.

And if you're training someone properly as a personal trainer, if you're coaching them properly, you're helping them stay engaged the whole time, pull up through here, push over here, activate this, push, push, squeeze this, you actually have to train and coach people. It's actually more interactive. It's more interactive. And there's nothing boring about it. It's there. They are fucking present

It's not like it used to be where you tell your client Here's your mobility stuff. Here's your stretches That's a really good point that you're bringing that up because there is a major difference from when I tell somebody to do a 90 90 and then when I actually coach to it Yeah, and give all the the you can tell right right away they're not putting effort in like smashing their knee to the ground. And that's really important when you're doing this because we are trying to, to reconnect or get better connected to these muscles that have essentially

fallen asleep on you. And so if you're not doing that, they're still going to have that default pattern. So you to just go through stretches or quote unquote mobility work, you're not getting the best bang for your buck if you are not doing it with intention. And if you do it really well, you'll break a sweat. That's how I was gonna say.

You'll break a sweat doing it. It's part of the workout. There's nothing boring about mobility work done properly. And as a personal trainer, I'm gonna be quite honest with you. You probably are gonna have to coach more to it than you are with exercise because it's all intrinsic. So how do you get someone to activate more here

or more there when they're not supposed to be moving? They're just supposed to be activating. You got a point on the top of their head. Okay, pull up through here. You know, pull in your chest over here. All right, no, no, no, activate your core. Now hold all that together. Okay, push your knee down. Yeah, it's like 30 seconds of fucking, you know Trying to activate and get your body in the right position combat stretch. We use that and as an example Yeah, if I just do combat stretch where I just move my knee forward and come back

That's boring. What you're supposed to do while you're doing it is just supposed to try to pull your toes up off the floor I'm not engaging my shin, you know, and the muscles there like it's like less Act it's like less involved. Yeah, there's nothing boring about it if you do it properly Next question is from Kate Merrill fit. What is the best way to determine exactly how many calories you should be eating? Obviously it depends on individual goals. So let's say you want a shed 5% body fat while lifting three times a week. You know, you could go online and you could find all kinds of calorie calculators that will tell you based off of your activity, your gender, how much muscle mass you have, how many calories you should be consuming. Now, here's a secret to all of those.

Okay. You pick this question secret to all of those. I'm glad you've picked this question. They're all inaccurate. There's such an individual variance when it comes to this. I could have two almost identical athletes, both with the same lean body mass, both the same workouts. And this guy over here is consuming 300 to 400 more calories and this guy over here.

And there's the same leanness, and they're maintaining the same leanness. So it's very individual. I only know of one way to figure this out for yourself. And unfortunately, it takes a little bit of work. And the way I have people do, it's the best way, though. It's the only way, though.

I don't know any of the other way. The only other way, the only way those other things work is if you happen to be generic and perfect. It's like to say, it's like you fit into that standard. It's like the calorie counters on the stepmaster. Like they used, they used a generic formula for that. They used an average male 30 to 40 in this body way,

this way that, so if you like fit the mold perfectly, then it ends up working. Like you have a healthy metabolism. You've done it like, if it, so there can be some people that use a Fitbit or use these tools and it like lines just up for you. Like they're, it's possible. But even then, you'd be far better off

making sure of it by tracking. And this is, I've talked about this till, I don't know how many times, and I feel like we should do some sort of a video that we could sort of copy and paste and send because we get this question so often We're all open my DMs and I get a Adam. I'm 175 pounds. I'm a 25 year old male. I lift five days a week I I want to do this. I want to do that, you know, where should my calories and macros be?

I don't fucking know. Like, and I'm gonna tell you, is the same thing. So where tech companies fail. Right, and this, what I'm gonna tell you is the same thing I'm gonna tell somebody that is four times your size and moves, how is it, is you gotta do this? You need to track, and so I just had this conversation

yesterday, the goal is this, when I'm tracking, and I say a minimum of a week, ideally two weeks, but a minimum of one week to two weeks, you track your food, you track your movement in steps, you track your exercise, you track all of it. And the goal is to eat when you're hungry, make good choices, and maintain your weight. You do not want to go up or down anywhere. You're trying to hover around the same way because the goal that we're trying to figure out right now is before we go up or down or go anywhere, we need to figure out what your maintenance is.

Where does your body stay the same? When you eat X amount of calories, when you average X amount of steps and work out three times a week, where does your body stay the same? That will tell us everything. And what happens a lot of times, and this is where it gets very individualized,

is okay, great, now we have your maintenance and your starting point. Now the next question you have to ask yourself, is is that a healthy, sustainable place to be? Because what happens a lot of times is I'll get somebody, and they come back to me just had this recently girls 170 pounds she wants to reduce body body fat and she's got almost 130 pounds of lemus so she's muscular built you know active but only eats like 1600 calories and wants to lose like

8 to 10% body fat. Well, here's the problem. I could tell her, okay, reduce your calories two to 500 calories a day to start to lean out. The problem with that is, where does that put her? That puts her at like 1200 calories a day and exercising just to lean out a little bit. So what that tells me is,

our metabolism is not in a healthy place yet to really try a little bit. So what that tells me is, armatablesism is not in a healthy place yet to really try and restrict calories. And so this is where this gets complicated, is some people, now let's take another example, same, let's say a same body type, same everything, just a different person, they do their, they do their week of tracking, and they come back and they say,

Adam, I'm eating on average, 2400 calories, and maintain that body. I can give that person a total different piece of advice than the other person who's at 1800. The person at 1800, I don't have a lot of room to restrict them calories. In fact, if I had anything I want to reverse diet that person, the person that's at 2400 or more calories

that wants you, I can reduce that person three to five hundred calories a day and still be in a very healthy, normal range and something more and sustainable. You could eat 2,000 calories and probably fill decent if you're the average female. But 1200 is not something you're gonna sustain. And here's the other thing too, in terms of those calorie trackers that you wear and it tells you, you're burning

2,000 calories a day. What's the accuracy on those supposed to be like 95%, 90%? Yeah, they say 90%. Okay, so let's go 90%. Okay, 90% means if your body is 1500 calories, it'll measure you 100 calories up or down. Now do the math with that, 100 calories up or down being off, that can turn into pounds body fat over a few months.

So the only way you're gonna know how many calories you should be eating to maintain is if you track and your body weight stays the same. It's the only way to do it. It takes more time, but we have yet to invent any device or any mathematical calculation you can figure out to know what that's at. And like Adam's saying, you can change it

through diet and exercise quite a bit. I've done it with, I've now done it several times with clients where I've gotten their bodies to burn six to and or more calories a day just because we've got their metabolism faster. And that's a great position to be in, especially if you're trying to get lean. Like Adam was saying, you don't want to be in a position where, oh cool, I lost 8% body fat,

but now just to keep it off, I can only eat 1200 calories a day. Right, that's a sustainable. No, not in modern times. No, and that's why it's so important to figure this out and to find out specifically what yours is and not to use these generic formulas, not to ask a guy like us questions like that

because I could just rattle off a number. Oh, okay, based off you're 27 years old, you move this much, you exercise that much, you have this much muscle. Okay, you should be eating 2600 calories. Okay. That's still not enough. It's just not because we're so there's such a variance between all of us that you easily could be somebody who 2600 calories is about what keeps you amazed.

But then you could also be the example hormones are off. I mean, there's just you could go down the list of variables out there that it's just will throw the smallest thing will throw it off like, you know, a substantial amount. And more, just tough. More often than not, the people that I get that would struggle with this stuff are the ones that are in not a good position already metabolism wise. The reason why they're reaching out and asking this is they feel like, man Adam, I've already been restricting. I'm a good eater. And then I find out, I'm like, well shit, okay, I do see why you feel that way. Because you're right. You're only eating 1500. Yeah, 1500 calories. And you're looking to

me to tell you how much you need to cut in order to lose. And I'm looking at you going, you got to go the other direction right now. We got to build your metabolism up. So you're not in a healthy place lose it. I'm looking at you going, you gotta go the other direction right now. We gotta build your metabolism up, so you're not in a healthy place. Exactly. I do wanna remind everybody, I think when this episode airs, what is it, the final day, Doug? One day, final day.

Final day for the 50% off map systetics. I wanna remind you, if you wanna get map systetic, this is the body builder inspired, physique competitor inspired, bikini competitor inspired program. We have figure Sets your body inspired. This is the pro program designed it sculpt and shape your body The way you see fit. It's a very advanced program lots of volume. It's a hard workout But it's very effective. It's half off. It ends. This is the final day

You got to go to maps black.com and you have to use the code Black 50 BLA CK the number 50 no space at checkout to get the discount. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump Media dot com. The RGB Superbumble includes maps and a ballad, maps performance, and maps aesthetic.

Nine months of phased, expert exercise programming designed by Sal and Iman Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, The RGB Superbundle is like having sour, animal, and justine as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a 430-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.