 In this episode of Mind Pump, we answer questions asked by people like you. They go to our Instagram page. They post the question. We pick the best ones and then we answer them. And the way we open the episode is with our introductory conversation. This is where we talk about current events, our lives, and we just have a lot of fun. You get to know us, Al. So here's what we talked about in this episode. We start out by talking about Adam's subscription addiction. He subscribes to a lot of things and then doesn't cancel them. Then I talked about a study on the thermal environment and its effect on sleep and circadian rhythm. Did you know that the right temperature can double the speed or sorry, cut the speed in half in terms of how fast it takes you to fall asleep and double the amount of time that you sleep. You spend in deep sleep. It makes a massive, massive difference. I did know that. Now we work with a company called Chili and they make a chili pad and something called an Ular. This is a pad that goes over your bed underneath your sheets. It's water. They use water and it maintains the perfect temperature. So you set the temperature on your device. Let's say you want it at 64 degrees. It'll either warm up or cool down to keep you at the perfect temperature for amazing sleep. And we have a massive discount for you. It's the Black Friday deal. Here's what you do. Go to chilitechnology.com forward slash mind pump. You can save up to $300 with 25% off the chili pad or 20% off of the Ular. So massive, massive discount. Now chili technology. It's C-H-I-L-I technology.com forward slash mind pump. Then Justin talks about his dance class. Oh yeah. He's trying to woo his wife. Very cool. A bunch of swingers. He talked about lion's mane. I read a study on lion's mane and its effect on the nervous system. It actually sped up the amount of time it took rats to heal their nervous system. And I speculated that lion's mane could probably help your central nervous system adapt faster to working out. As many of you know, the central nervous system is responsible for the power output that your muscles put out. So working on that could make your strength gains happen a little faster. Now our favorite place for lion's mane for Sigmatic. They actually make a lion's mane coffee. So this is real coffee with lion's mane in there. So you get those amazing results. And we have a massive, massive discount for you there as well. Here's what you do. Go to ForSigmatic. That's F-O-U-R-S-I-G-M-A-T-I-C.com forward slash mind pump. And between November 28th and December 3rd, you're going to get up to 50% off all of their products. That's pretty crazy. Plus an additional, this gets even crazier, 15% off with the code mind pump. So get on there and stock up. Then we talked about the Dean Foods bankruptcy filing. This is a company that makes a lot of milk. So they're going out of business or it looks like. Well, I talked about a study talking about artificial intelligence and how it was able to predict people's death. That's kind of weird. We talked about Beachbody and multi-level marketing companies, ripoffs. And then we talked about a company called Convoy. It's like the Uber of trucking. And I talked about a study on physical activity and how it helps you deal with negative emotions. Then we get into the answer question and answer portion of this episode. Here's the first question. This person cannot feel their chest very much when they bench press or do incline presses. So we give our tips in that part of the episode. Next question. How much information do you need to know to start out as a new personal trainer? So we kind of break it down for you. If you're thinking about being a trainer, we kind of break down what you probably should know to be a good trainer. Next question. This person wants to know if we would ever go back and change some of our first three programs. So the original three maps programs, the ones that most people do. Maps anabolic, maps performance, which by the way is 50% off this month. And maps aesthetic. So we talk about what we would and didn't change going back and looking at those programs. And the final question. How do we recommend addressing insecurities in yourself? Also, I just mentioned maps performance at 50% off. Now maps performance is our workout program that is designed for athletic performance. So it's a full workout program. So you do it for like 14 weeks. You lift weights in it. But a lot of the exercises are unconventional and are great for functional performance. So if you like to work out, but you get bored with the traditional exercises, this is an excellent program. If you want to be able to move as good as you look, excellent program. Again, it's 50% off here. So you get the discount. Go to mapsgreen.com and use the code green 50. G-R-E-N-5-0. No space for the discount. How many things you subscribe to? Oh God. Including gym. Katrina, it's ridiculous from so I am the I am. I am a perfect example of why so many companies move to the EFT model and why it's so brilliant. Like when you read statistics on like the average person that signs up to it like EFT model, which is electronic funds transfer, right? So somebody who signs up for a membership to a gym, a membership to get their tanning, a membership for streaming service. I am for sure the asshole who falls in the category of signs up for it, or does the free trial and then it automatically bills me. You're the monthly donation guy? Yes. And then for a minimum, they get me for a minimum of what the, so the average they say is seven months before somebody decides they, they don't use it if they cancel it. I for sure am that guy. If, and if it wasn't for Katrina, I would be that guy for years. Like I remember when we first got together. This is hilarious, right? Funny you brought this up. So when we first got together and she started like, I don't know how many years it was before, like, you know, she got access to all of my accounts. Like right now she can do whatever, right? She has my social security, she has access to everything. She kind of manages our, all of our back end stuff, right? And I remember her like coming to be like, what is this Xbox membership you're paying for? I've never even seen you play Xbox before. And I'm like, I don't know. You know, just like, you know, it's billing you like $69, right? And I'm like, Oh no, I have no idea. So after that happened since then, she just now makes an effort to once a year, probably purge stuff. Yeah, to purge. Did you, are you the kid that fell for the, do you guys remember in the magazines in the back? It would be like 99 CDs for $1. And then after that though, you don't know that they built. Remember that? Oh yeah. Do you remember those things? I do remember those, but those never got me. They didn't get you? No, they didn't get me. It's always something that I need or want that gets me and I just ended up not using it very much. So those CDs that would do that, that would send the CDs, there was a way to scam them. I can't remember what it was. You canceled right away. You get, you order, then cancel, because it was like the trial thing. They send you like 10 free CDs or something like that. And then it was like a monthly subscription. Yeah, you cancel right before they hit you up again. It was, or you just didn't respond or something weird. I told you guys about the best. Okay. I think it was in 2000, between 99 and 2000 this happened. Best Buy rolled out this thing where if you signed up for their internet service for a year, which was like a, you know, $99 a month type of service thing through them, that you automatically got like $300 cash to spend in the store. And so what, and this for, For rocket scientists came up with that. 24 hours. Okay. For 24 hours, this was like people, it went viral and people found out and like everybody was rushing down. I remember I was in school. So, and I think I was in junior college. So it had to be like 99, 2001 range. And it only lasted 24 hours. And I have buddies that came up on like 3000 plus dollars worth of Best Buy stuff because you could go use different accounts and you could sign up like seven different annual subscriptions. But the loophole was you go, you get your $300 cash to store, you go shop all your stuff, then you go home and you cancel the subscription right away. And so there was like, they lost millions, millions, like in 24 hours. Yeah, because of that, you know, trying to get over on people by doing the whole. How many free things did you get? Be honest. I didn't get anything. I was at school and my buddies were like texting me or this was before texting. So I don't remember, they're leaving me messages or whatever. Pigeons. Yeah. How did we communicate? How do we communicate with each other before text messages? Letters. Yeah. Remember, I got the letter three days later. That's what it was. Yeah. I opened my mail. Do you remember, you remember right? Letters in school to girls and stuff. So like in between classes, you'd like pass or the letter that you folded into some like intricate. Is that not a thing? Do the kids not pass notes? I don't, maybe. They probably just text in class. I don't know. I would think they still pass notes because I would ask your kids. I would think that they still, I was sure. I'm sure most teachers. They text, dude. Do they? Yeah. You know what's funny? Teachers don't make kids like put their phones away or put them in their desk or like put them in their... My kids don't have phones yet. No, I don't. I mean, some schools do that, but in between classes and stuff, you could totally do it. And it's not hard for you to... Come on. How easy was it for you when the teacher wasn't looking to do? Oh yeah. It's funny too, because my kid yesterday was like... I crumpled up and threw it at people. That's how you folded yours? Yeah. Oh, I'd fold mine up. I'd throw a chick. Really? I'd do an origami, like a little crane or some cool thing. Totally just this game, right? He is for sure the sixth grader that used to trip the girl that he left, you know what I'm saying? She's like walking down the classroom. She gets it. He put a rock in the middle of it so it flies harder. Oh, my hand. Oh, why? I'm into you. No, my kid yesterday asked me if he could have a Snapchat. So I was like, really? Oh, he came and asked you? Yeah, and you know, he's trying to be cool about it and trying to close me. He's like, hey, can I get a Snapchat? I'm like, why? Why do you want Snapchat? Oh, you know, so we can text. You can text on your phone. Well, no, nobody uses the word. I'm like, no, dude, I know what Snapchat's for, buddy. You're not going to get Snapchat. Wow, do you use this? I mean, I feel like the segue to that is the dick pic talk. Is that what comes to mind? I've already had that conversation. Oh, you have. And maybe I went the wrong way, but I tried to scare him. You know, I'm like, listen, if you ever get a nude photo on your phone of someone who's underage, you could go to jail for fucking pedophilia. So he's like, frick him out. And if you ever send a photo, you can even get your ass in trouble. You'll be on a list forever. Here's a good site for stock images. This is what I use. You want to make it believable? It's totally okay, son. It's somebody else's dick. It's somebody else's dick. It's not mine. It's not the same skin tone. This is weird. I don't tan that part. It looks different. Yeah. Anyway. Does the changing like seasons affect you guys at all emotionally? Wow. That's a deep question. You know what I mean? I'm not telling you not to go deep with it. Like, you know, it gets dark earlier. It's colder. I get in it actually, November is my favorite time of the year for sure. I thought it was T-shirt time. I thought it was T-shirt time. Music that came on. That's my favorite time of the week. Oh, my bad. Yeah, it's my favorite time of the week. Yeah. I don't know. I felt, yeah, maybe just because you're just like inside more and I don't know. You're not as like happy and jovial. I just don't, I don't like it when it gets dark earlier. So January, February, winter months, more depressing for me than November, December. November, December coming into winter. Super excited. I love. Just because it's your birthday. No, it's not. I hated my birthday month. If you knew me well, you would know that I hated my birthday months growing up. So it's not like it was something I'm excited about. So you hate your favorite birthday? I mean your favorite month? Dude, you got a pony though. I did. Don't let you get a pony. I didn't get a pony asshole. A horse. No, I didn't get a horse either. It wasn't me. It was my sibling. Yeah, my sister. Did you use it? No. I wasn't big enough to ride in the horses. But I've always been a terrible gift receiver. Yeah, we know that. Yeah. So that part, like it gives me anxiety around my birthday. Like when people are going to try to get things from me, I'm just like, yeah, I'm kind of the same way. Yeah, don't do it, please. Really? Yeah, yeah. So I don't, I actually. I'm a good gift receiver. Yeah. Give me gifts. My birthday is actually tomorrow, right? Is it tomorrow? Holy shit. It's tomorrow to win this airs, right? So tomorrow it's actually Katrina's birthday that mines the day after. So when this airs. 39, 38. 38. 38. Think about that. How bad is that? Good for you, man. It speeds up now. The downhill slide. That happened like eight years ago. Oh no, it speeds up even faster. You know what I'm saying? You're gonna, you're gonna. Well, I could see that. My hips could hurt tomorrow. No, I was dealing with that stuff a while ago. But no, what I like about these months is the weather first and sports, those two things. And then the holidays. I do like, I do like Christmas lights and I do like Christmas music and I love food and drink and all that stuff. So the celebrations, I like that part. And so, and I'm also a winter guy. So I like snowboard. I like winter clothes. So I'm more of a winter person than I am summer. I know you're more of a summer guy. I love. I like heat. I like, you like nog. That sounds like a slang term for like getting head. You know what I mean? I like that too. Give me some nog. Anyway, I, I love heat. I like humidity. I like being able to walk around in shorts or whatever. So when it starts to cool down and get dark, I kind of get a little sad. You know what I mean? My people are from the sun basically. I'm a Mediterranean. So maybe that's what's going on. Yeah, I'm not sure. But I want music for this. Why? I don't know. Anyway, it did. It prompted me because yesterday I was talking to Jessica about this and like, man, it's so dark. It makes me whatever it's colder. And it prompted me to do, of course, what I always do research on, you know, I love the weather does this, everything for you. Anything will do that. Right. So I started and I went down this rabbit hole and I, and I started going, getting into temperature, thermal environment and how it affects our sleep. It's actually besides the brightness of the room, your thermal environment is like one of the most important determining factors on how good your sleep is going to be. Changes in your thermal environment, too hot or too cold, they actually make a huge difference. Like I thought it was like a little bit different. If it's extreme, I don't know, even if it's outside of the ideal, and they say that the ideal temperature for sleep, the thermal environment is between 60 to 67 degrees Fahrenheit. When they start to go outside of that, increased wakefulness, decreased time in deep sleep, even if you don't have insomnia or anything, even just being like a few degrees in or out of that. You hear that, honey? That's why I like our house at 64. She fights me all the time on that, man. Well, there's a variance, right? I never woke up and be like, it's too cold. Never. Like ever. Well, so one of the reasons why the ulur and the chili pad are so brilliant, because they don't just cool or warm your bed. You set the temperature and it keeps it there. Arguably saved our relationship. Really? Because that was the only... That's amazing. That was the compromise, was she rekeeps the house like in the 70s, and I couldn't sleep like that until we got that, so I could keep it super cool. Which is funny now, though, that it's cold. She's stolen it over to her side of the bed, and she uses it as a heater, too. Dude, that's what I'm saying. You know, in the 50s, they used to just have separate beds because of this. I've brought that up before. I literally thought about doing that. Almost got shot for that. Yeah, having separate beds. Every movie and every TV show. It makes so much more sense now. Yeah. Anyway, but that's why I like them so much, because it keeps it at that temperature. Because if you get a heating blanket, you ever use a heating blanket? Well, you guys don't like heat. You guys are freezer. I've used one before. Anyway, it gets hot in the middle of the night. It's too hot. Yeah, yeah, yeah. Or something that cools you off, then you got to... No, the cooler actually manages your core temperature. That's what I'm saying. It gives it feedback on how hot you are. That's one of the things I thought was the dopest thing about it was once you find your sweet spot, if you track it and monitor it, especially if you have somebody who, like if you got all the tools, right, that monitor sleep and see how good your sleep was, you can find that sweet spot, because I'm sure there's an individual variance for everybody on what their exact temperature is. Once you find that, that sucker just manages it no matter how hot or cold it is outside your blankets, which is dope. This is how big of a difference it makes. I just looked up some of the statistics. When they do tests on this, people fall asleep 98% faster when the temperature is just right within that range I gave you, and they'll up to double their deep sleep. So it's like, if you ever go to sleep and you get your eight hours and you wake up and you're just exhausted, it can make a drastic difference. If it doubles your deep sleep, you can literally wake up with less sleep, less hours, but feel more rested. So it's like you go to bed, you get six hours of sleep, but you still got more deep sleep than you did before. Yeah, a lot of times I notice that, like when you really hit that perfect temperature, like you wake up and feel refreshed instead of just like too much sleep. A lot of times that happens to me. Inflammation too, because while you're sleeping, there's a couple of things that happen. First, I just read an article on this. There's fluid that bathes the brain while you're sleeping. And I think what it's doing is it's getting rid of toxins and nourishing the brain. And inflammatory markers in the body. If your sleep is not ideal, go up. If your sleep is ideal, your inflammation tends to be more at that ideal state. So that's one of the things I notice. Like if I get better sleep, better quality, I wake up and I'm just less stiff. You know what I mean? My sleep has been interrupted quite a bit. Well, ever since now it's been getting cold, like so Courtney's actually taken my cooler on to her side. Because I had one just for my side of the bed. Why do you let her do that? Because I mean it's like she's cold or whatever. And that means way more blankets and those bullshit I don't want. So this way it was able to raise her temperature up. Oh, I see. And so that was great. So now that she's accounted for, but for me it's like, you know, I still have that, you know, inconsistent temperature throughout the night. So at some point like I'll get like hot or stuffy or whatever. Wear pajamas. Fuck no. I don't wear pajamas. He's a big nightgown guy. Nah. He's just a big nightgown guy. Just nice boxers. I picture him in the long sleeve ones. Free flow. That's a long shirt that goes to your ankles. Well, you picture him that way. That's weird. Tell me about these dance classes that I heard you talk about. Oh, dance, dance, revolution guy. Yeah, man. Hey, so I just thought it'd be a great idea. I mean, this is kind of along the lines of what when Adam was talking about reading with, with Katrina, like I was just trying to like make opportunities to hang out with my wife and do something different. Right. You romantic son of a bitch. You know, I'm such a sad guy. He read the paper. He read the. We watched the notebook together. You know, the ad said salsa. He's like, oh, chips and salsa. I'm hungry. No, it's dancing. I'm in. Cheese. So there, there is, there's a place downtown Santa Cruz that teaches like ballroom dancing, swing and salsa and all that kind of stuff. And I actually like back in the day in high school, like my girlfriend and I had taken classes and went to all these shows and stuff and was like really into the swing dancing. And I got into that for a minute and was like, and so I kind of pitched it to Courtney and she was just like, oh, like all resistant at first, but then was like, okay, when we dance together, it is like two different like animals, like completely indifferent beats. It's weird. Well, you're a good dancer. Is she not as good? Well, she's good, but like has a different like, I don't know. Like she's hearing something different. You know what I'm saying? You don't say this is the most polite way you can say she sucks at dancing. She's like, she here's. She kind of bounces a lot. She hears the beat different. I like kind of groove with it. She's kind of bouncing a lot. And so I'm like, we got to organize this chaos that we're presenting to everybody. So I figured we get formal training. Like I've been through it. It's great. It's fun. So what kind of dance can kind of bust it out? We'll do West Coast swing. Oh, you're doing swing. That's awesome. You totally signed up thinking you're hooking up with another couple. That's what you guys did. I know you did, bro. Yeah, hooking up. I was swears. Oh, that went right over your head. I was trying to stand up. Take all the lessons from on it and kind of go in that direction. Oh, shit. Well, actually, no, it's real swing. Have you taken any yet? No. Yeah. I mean, I have personally, yeah. Like I've learned, and this is like a long time ago. So it would just be like kind of relearning the whole thing. But I mean, I played in a rockabilly band for like a hot minute. And then I really got into that. That's kind of like, it all kind of feeds into like, I have an old classic truck that's, you know, 56, it's getting like rust and shit now. But like all this stuff I want to kind of bring back. I was into it. Now, did you surprise her with this or did you ask her, hey, do you want to do this? Yeah, kind of both. Like I kind of already had made the decision for us. Like I do that a lot. And then like pitch it to her after the fact. And then she kind of like begrudgingly agrees. And then is like, oh, this is such a great idea. I'm like, I knew, I knew you'd come around. Oh, what a good husband. So have you, you've started? You've been going? No, he said no. Oh, I thought you said you started. Not yet. No, it starts in a couple of weeks. See, one of the things I love so much about Jessica is she doesn't dance just like me, which is wonderful. You know, fun. It is going to a wedding with her. Just stare at people and talking about studies. No, we get that or and we get drunk. We sit in the back and we're just a ball of fun. It's a good life for me. It's a good time for me. Have you guys ever seen me dance? I'm almost as bad as Adam. It's pretty bad. I'm bad, but the drunker I get, I forget. You know what I'm saying? That's how I look at it. I was all in, dude. I'm doing the worm. I'm doing all that shit. No, my ex used to say, I look like I was fighting. She's like, what are you? So you look like you're boxing. Well, I don't know what to do with my arms. You know what I mean? Katrina claims that she can gauge exactly how many drinks I've had before based off of my dancing. Really? Like, oh, he's only like two in. Wait till he gets about six though. He gets really good. Starts with the shoulders. That's what she says. Yeah, she goes. No, the arms are coming up. I don't know what it is that you're stiff as fuck when you first started. But once you get about six of you, all of a sudden you're this great dancer. It's hilarious. Dude, more studies. I got some more cool stuff to share with you guys. Lion's mane. You guys have heard me talk about that before. So lion's mane. It's a mushroom. It's got lots of brain health benefits, cognitive boosts. It's known as a natural, new tropic. But I'm going to pull this up. You know the history on that? Like why I got a name like that? It looks like a lion's mane. Yeah, it actually looks like it. Is that why? Yeah, it's a really weird looking mushroom. Yeah. A lot of these mushrooms are named after the way, or plants are named after the way they look or after what they do. For example, I believe ashwagandha means horse piss. If I'm not mistaken. What? Yeah, because it smells like the people who discovered it said it smells like. So they called it what? See, you were wrong, Adam. Horny goat weed. You guys want to guess why they named it that? Because goats were banging each other like after they ate it. Correct. Yeah. That's what they noticed. So they called it horny goat weed. Oh, wow. So anyway, lion's mane. It looks like a lion's mane. But check this out. So I'm going to read some stuff that I wrote down here. Research found that lion's mane mushroom may help speed recovery from these types of injuries by stimulating the growth and repair of nerve cells. So the injuries that I'm referring to are CNS or nerve type injuries. So they're finding that when they give it to, and they did this with rats, what rats give in lion's mane reduce the recovery time by 23 to 41%. That's a fast boost in recovery from nerve type injuries. So here's where I'm going with this. So you guys know how FourSigmatic has the coffee now with lion's mane. Yeah. So I've been using it. And I've been noticing that I definitely feel, I've always taken, I like taking lion's mane with caffeine. I've done this in the past, but now I'm doing it kind of consistently. And I'm noticing that my recovery seems to be getting a little bit better. And I wonder if it's the CNS recovery effects of the lion's mane. That'd be interesting. Because you're not just affecting the muscle when you work out. The central nervous system needs to recover as well and adapt as well. Now with something like that, do you think there's benefits to consistently using it and allowing it to build up in your system? Or do you think there's benefits to using it for a while and then coming off of it and using it for a while just like you would use it after a real heavy day that you don't want otherwise? No, no, no. I mean, just like, does your body get adapted to it? And then the benefits start to diminish. Therefore, would it be advantageous for you to use consistently for a while, getting yourself off, use again, or is it like some other things that I've seen where you actually, the more you use and the more consistent you are, it has more of a compounding effect on it. The only supplement that I've ever really read about that seems to be beneficial to take relatively consistently is creatine. Other than that, I don't know of any science that points in either direction. But here's my experience. My experience with adaptogens and herbs are they typically have a very, their effects typically are felt about two to three weeks in and then they tend to diminish about two months later. And this seems to be true for most things that I've tried out. So I don't have any science supporting this, but I think it's a good idea to cycle. To cycle, and it does make sense that the body would adapt. You know, if you're taking an adaptogen, it's allowing your body's, you know, it's improving your body's ability to adapt to stress. But once your body kind of gets used to that signal, it'll recalibrate. And then you don't want to get stuck like you do with caffeine where you take caffeine once you adapt and now you got to take it to be normal. I wouldn't want to be in that same predicament with any other supplement. You know what I mean? When you stop taking it, you feel like shit and you got it. So I would say take it for, you know, a couple months and then go off of it. Now, lion's mane, I only use about a few days a week because I only have coffee a few days a week. So I'm assuming that I can take it for much longer than if I used it, you know, every single day type of deal. But it's weird. I'm noticing like these recovery effects and I haven't exactly pinpointed it to that, but after reading the studies on the central nervous system or on nerve health, I'm thinking, hmm, you know, because a lot of people, they don't give enough credit to the CNS and that's its role in your strength and performance when it plays a massive role. Speaking of feeling like shit, you're telling me in mind here. You guys familiar with the company Dean Foods? Do you know who that is? No. So they're the largest producer. Sausage? Of milk. Close, Justin. Sausage? He's just got it on his body. Yummy. It's just randomly threw that out there. So I was like, oh, well, I guess there's Dean Sausage, right? That's what I mean. Dean Sausage. Okay, okay, okay. So I was like, where did he get fucking sausage out of that? You guys don't live in my mind. So they're the largest producer of milk actually just filed for bankruptcy. Why? Over the last decade, they've reported over 38% loss in revenue, which is millions on millions and millions of dollars. It's because so many Americans are drinking milk. Really? Yeah. Yeah. Milk is an interesting one. If your body is okay with milk, if you tolerate it well and you have good quality milk, it's very healthy. There's this weird myth out there that milk is like bad for you. Well, I think we're the only animal that drinks the milk of other animals. I hate that stupid argument. I think that, yeah, no. We do a lot of other weird shit too. Yeah. No, I think what's happened is, and I bet you, and I don't know the stats, this is me just guessing, you would probably see a rise in like whole natural milk, like people that are doing so that, so I think it was the stuff that's being pasteurized and you're 1%, you're 2%, you're skin. Or you mean non-organic or whatever. Yeah, exactly. I think you would see probably a decline in that because more and more information has been provided in regards to that and how if you are going to drink milk, you aren't lactose intolerant, how beneficial like whole organic milk would technically be. Oh, it's a healthy food. Less than a price identified this a long time ago. Now, if you can't look, if you're like me, I can't tolerate dairy. Then it's terrible. It's terrible for you. But if you're one of those people, like Northern Europeans tend to have a high tolerance to milk. There's certain parts of Africa that have a high tolerance to milk. You can, it's very, very healthy for you. Yeah, but even then, isn't there like, like some people that have an intolerance can also then tolerate like goat milk, for instance. Like some different variations of milk. Yeah, so it could be like that. Now, I'm not good with goat milk, although it's a little better for me than cow milk, but you're absolutely right. And some people can't tolerate pasteurized milk but are perfectly fine with raw milk. Yes, I've seen more often than not that. Yeah, that's cool. Now raw milk has some lactase in it, which is the enzyme that breaks down the lactose and it's got beneficial, some beneficial bacteria in it. You know, if you leave raw milk out, if you get raw milk from healthy, no, it doesn't spoil. It turns into buttermilk or whatever. How weird is that? And that's all because it's non-pasteurized, which is, and the whole history behind that is so silly anyway. So trip off this, right? So I'm reading this article yesterday about this AI predictor computer and doctors were inputting information into this AI machine. So they gave it one, almost 2 million ECG logs from people and the AI machine predicted with scary accuracy people's mortality from that. So they got, yeah, because they give it all these parameters and the AI machine was able to, with scary accuracy, predict people who would die within the next year and people who would survive just off of that. Yikes. I'm looking crazy at that. Stay away from me. Did you guys ever watch that documentary? I just watched it and it's been around for a while now. I finally made my way to it because my buddy said, it's called, I want to say something, something blood or blood business. It was about the girl here in the Silicon Valley that came up with a company that was valued at billions of dollars. Did you watch that documentary? No, but I know all about her. Total false. Bro. Total false valuation. Billion. It got evaluated at billions of billions. They were saying that she was getting all kinds of accolades. Nobody checked. Nobody. Nobody checked. The documentary is fascinating. You should watch. She was a good presenter. She sounded smart. Right. Young charismatic woman. 19. Yeah, young charismatic woman from Silicon Valley. So everybody's like, oh my god, this is going to be a huge blockbuster. They were calling her the next Steve Jobs, all this stuff. Now what was her product supposed to do? So it was a, the idea was that with a prick of a pen, you know, like the blood pricks your finger. Analyze your blood. It would analyze this, like a, just a massive test. It's just everything you could think of that we, that we would go in and do like a normal blood draw for, wait for two weeks or whatever to get your feedback. Like instant. Yeah. Like almost instant. You put it through this machine. It would do all this stuff. And it was a disaster. What was happening behind the scenes for them to even be able to do that. And then they were also finding out how inaccurate that it really was. Meanwhile, they were pitching it as like the future of healthcare. It was literally bullshit. Yeah. Complete. How crazy is that? Yeah. That many, because here's the part that's crazy about it. It's not just that she fooled a lot of people. She fooled a lot of really smart people. Yeah. Cause she got a lot of money. These are people with a lot of money. They were just so excited at the potential, you know, of her being young and a girl and like, you know, in this, this powerful company that was emerging. Yeah. The company was Theranos. That's right. Theranos. Out for Blood was the name of the, the actual documentary. She's flocked too. This girl will never be able to get money ever again. Well, not only that, I heard that she, I thought she had some stuff. I thought they were going to do, she was potentially going to serve time, dude. I thought she was going through. She's like the fire festival guy. Yeah. They must be in cahoots. Now the defense, I guess the way they have defended her in it is that, you know, her intentions were pure. It wasn't like she was trying to fraudulently like pull. And when you watch the documentary, She was just trying to keep the momentum going. Yes. Like she, I mean, her, her intentions were pure, what she was trying to accomplish. And then I think it just got out of control. And then there's like, you lies built on lies and built on lies and believing that you could finally get it. I mean, they had this, they showed some of the like, because it needed to all be completely automated. And they were going to, they rolled it out to Walgreens. Like it was crazy. It was already, they already made deal, massive deals with Walgreens. They had already started to roll it out there. And then patients were coming in and then, you know, to kind of like mask what was going on that they, the machine wasn't working. They started drawing blood again. And patients were coming in and being like, wait a second, I thought I just had to do a prick. Like, oh no, for the test that you wanted, you needed to draw blood. And I mean, they were trying, they were pulling the wool over so many people's eyes for a long time. Wow. But again, I think that, you know, their, her defense is that she really was trying to accomplish it. It wasn't like it was a big Ponzi scheme from the get go, where she was just trying to bullshit. I think she really believed in the technology that they could do it and accomplish it. And maybe in the future, we have something like that. And imagine if you're in that position. Yeah. And all of a sudden, you're put in the spotlight. All these people are saying how awesome you are. You're getting all this money. It's like, okay, I could see how your ego would make it hard to stop. The momentum. You don't need to be like, hold on a second. I'm not ready. Yeah. We need a lot more testing. Well, everybody's just like demanding it. Well, and to Justin's point too, like I really think there was a lot of push behind her. That was right during this, this movement of us really wanting to have this powerful young woman in this position in Silicon Valley. So I think there was a lot of people that were leveraging and off of the image of her. Of course. Or anything else. It would have been humongous. Yeah. This is the right product. She'd have exploded. So funny how agendas like that, you know, fucking, you know, that reminds me of shitty companies. What's going on with Beachbody? Well, they're eliminating their streaming service. I saw transition award. Yeah. Yeah. Yeah. That was a great transition right there. I was going to go a different direction, but I liked that one. No, I saw that article too. Were they canceling their live streaming service or whatever? Like their streaming work out? They are, but they're replacing it with something else coming out. I actually just, wow, what was this on? I just read this. I wish I would have shared this. I wish I would have read it right before to share this better with you. But I read an article on them, just a whole like bio on the CEO and how it's totally an MLM. Oh, yeah. That's where they get the majority of their money is from all the coaches. Well, there's an element that's an MLM. The element too, where they just sell programs to the public. Yeah. The programs they're selling to the public is structured MLM style. Yeah. Really? If you buy P90X or Insanity? Yeah. But most people that are buying it aren't like, most people aren't doing this. Oh, beachbody.com. Oh, I want this program. Buy. Most people got influenced by a coach or somebody on social that's, you know, transformation. And they teach them. Interesting. Like they teach, the methodology is they get you to follow the program, take all the shakes, do all the stuff, and they want you to share your journey and that is your way to get other people involved in it. And you can make money off of selling them the shakes. You can make money off of selling them the programs and then you can make money doing a downline. So it's not just, like, coming off the infomercial into, like, very purchased. Their minimum, their billions of dollars in revenue that they're worth and they're making is coming from that. Most of it is coming from the MLM structure. I know the program sales alone are something like 600 million or 700 million, just the program. Yeah, north of that. That's insane. But most of that is coming from what I'm saying right now is hustling it, like coaches hustling it to, they have like over, I can't remember what the number was, but it's, I think, I believe it's hundreds of thousands of coaches. Maybe you could look that up. Like, how many, how many Beachbody coaches exist? It's like, for sure, tens of thousands, if not hundreds of thousands of coaches out there. And they're all structured MLM style. And they're all, and that's why most people, when we did that episode about Beachbody and we kind of called them all out, I must have got, I don't know, 100 to 200 or so DMs somewhere around there of people with mail and they were telling me like 400,000, 400,000 coaches, bro. Beachbody coaches. Yeah. So imagine 400,000 coaches, you know, quote, that are out there trying to sell programs. Like, even if only 400,000 of them sell three or four. Dude, these multi-level marketing companies are insane to me. Because you guys remember Herbalife? Herbalife, which is just shitty supplements. A lot of people I've even heard of them, but that company too, billions of dollars. Yeah. Well, Beachbody's even smarter because they have, the Shakeology is underneath them. Yeah. Right? So they teach the coaches to drink the shakes, go through the programs, share your journey, get up, sell it to others, and also try and get other coaches involved so they can make money. Now, do you buy, is it like other MLMs where you buy the product and then you sell it out of your own? Mm-hmm. That's so funny. Such a hustle, bro. I wonder why MLMs still exist. Oh, they're not. They're never going to go away because it works. Yeah, it works. People make money. Yeah. People make quick money. You know, especially- But most of them don't, though. No, not making huge money consistently. But- Some, like the very top, dude. Like every- Here's the thing. Like, tell me one- This is why it's smart because any of you, and they even teach, most MLMs teach you to do this, right? They teach you to go start with your family and friends first. Mm-hmm. And if you're an influential person, like you, Sal, for example, you have a lot of influence on your brothers and sisters and your aunts and uncles. Mm-hmm. They respect you and who you are. If you joined an MLM, it would not be hard to convince probably family members to buy into your vision and what you're trying to do. Sure. And instantly, just by them buying in, you automatically scale up and are already going to start making money. If just a couple of your family members go out and do the same thing, reach out to five or 10 of those people. So, you know- Do you guys know anybody personally that's ever made a living off of MLM? No. Yeah. No. No, but I've been pitched to. That's awkward. It's a million times. My dad, my stepdad, has literally done them all. And I grew up around what- Yeah. Because, you know, those that know, I've shared that we grew up, you know, not poor, but we were, you know, definitely by no means middle-class, right? Yeah, you had a horse, but not, right? Yeah. But not groceries. Yeah. The horse ate the groceries. Worst case you can eat the horse. Yeah. Yeah. So, you know, and so I watched my family struggle and buy into- I mean, I've seen that we've done everything from the real estate MLMs to the, you know, protein bars to shakes to the energy drinks to the monovies to the- Everything. Yeah, everything. Amway. Yeah. Yes. All of them. I've seen- It's so great. Like, you remember Step Brothers, like this was totally what happened to me at like this dinner with everybody. They just, all of a sudden, they like pulled out, not a projector or anything, but it's like prestige worldwide, worldwide. He's handing out like all this information, packets, and little things of, I think it was either monovie or something else and I'm just like, oh my God, right now? Like, you're doing this now. It was so uncomfortable. The people at the top of them are rich as fuck. Yeah. That's not very many. Yeah. Not at all. No, no. I've known a lot of people who've gone in the kind of- The money's in creating it. Yeah. And I don't want to- I mean, look, the people that I've known who've gone into these MLMs are the same kind of people that get rich quick. Oh, they pray on people just like my parents were. I mean, they're easily manipulated by somebody putting out some whack-ass study or show them some sort of a graph on how they can scale and make money and they just, they're easily bought into that. They're naive or- It's a total hustle. Naive or gullible and all it takes is one person who's driving the Ferrari or brings you over to their mansion and presents it. And let me tell you, a lot of the people that are making tons of money, they already had a network. For example, there's no doubt in my mind if Mind Pump was like this and wanted to, you know, try and start an MLM, we'd make a ton of money. There's enough, we have a network of people. Now, mind you, we'd also turn off 90% of our audience, but it doesn't matter. 10% of our audience is still a big enough number that we would get fucking filthy rich off of it. But then you would be that scumbag that took advantage of that your network that you've built the right way probably. And then you turn around just to make money off of people. You get a boat, Mind Pump's pyramid scheme. You see those cars? As long as it's on my boat. You ever see cars driving around? You see the big sticker on the window? Yeah. Herbalife or MonaV. Oh, man. It's usually like a van, 1997, you know, a van or something like that. Like, oh, poor people. Speaking of companies though, I read this, there's another company called Convoy. Do you guys know who Convoy is? No. Okay, so they just got 400 million investment, right? And I think that it puts them up to like value. I think they've taken on like 600 something million over the last year or two. They've been around, I think four years and they're starting to really scale fast right now. And they are basically the uber of trucking systems. So going, starting to privatize trucking. So right now you have your big trucking, like shipping stuff across the country. Sure. And they're, they are building a uber version of that. So you go on an app and you say, hey, I want to ship this kind of stuff to wherever. Yeah, I imagine it looks just like the uber version. Except for now, if you're a trucker and you have your trucking license, instead of working for a company, it's going to be. Oh, that's brilliant. Yeah, no, it's very brilliant. It'd be, it'd be smart for you to do it privately now. And use uber to just, you know, pick up and drop things and get paid. Wow, that's smart. It's brilliant. That is super, super interesting. I love that. Very decentralized approach to that business. I'm a website dug on them. It's called convoits. Then they call it the uber of, uber of trucking. Read an article on this morning and I'd never heard of them. And I think they're like, they're already done 10,000 plus routes or 10,000 trucks are involved in over 100 routes. I think I read that, that they're already doing. So it's been in effect and it's really starting to scale now. So it's something we're going to see in the future. That's, you can't stop that. You can't stop that because what's going to happen is all these old companies are going to, they're going to lobby against it because it's a lot of industries. There it is right there. Wow, look at that. So digital freight network. Interesting. I like it, man. I think that kind of, I think that kind of technology is really, really good for the consumer. And at the end of the day, the consumer's going to dictate whether or not it's a good thing. So if it's growing, it means it's doing a good job. And not just a consumer. I would imagine this is a really cool thing for truckers. I mean, unless you're part of a union and a group and you're already whatever established, but I think for a lot of people that are probably getting in that space, the opportunity to work is like, oh, I don't just ship for Safeway. I can run something for Safeway, Office Depot over here. I can be and picking up different routes on different days and then also manage your time. Like I know I have my best friend's dad as a trucker. And you know, one of the things with that, man, you're at the mercy of their shipping lanes, their times that they need stuff shipped. And a lot of the hours are awful. And again, at the mercy of when the company needs that product or whatever, shipped to wherever where this is probably going to open that up for a lot more flexibility. You know, it's funny about that is that we have a pretty, it feels like a large audience of truck drivers that listen to our show. You guys get messages by them? Yeah. I get them all the time. All the time. And a lot of them we use our like Maps Prime or Prime Pro to help them because they're sitting for so long. That's actually a good point. That's a good point. And this is, and I was just speculating that most truck drivers would like this. Maybe they wouldn't be interested in it to hear their feedback. So DM me, I'd be curious to hear. Yeah. We're all pissed. Right. So yeah, if it's something that you guys are excited about or something that you're actually more worried about. So I'd love to hear feedback. Interesting. Well, another cool study on exercise. This one was actually quite interesting. And, you know, a lot of times these studies come out and just kind of confirm what we've already known, but it's good to see the science catching up. So the title of this article that I read, it was in PSYPOST.org. It's a psychology website is being physically active might be associated with a greater ability to control negative emotions. And so what they found was that women who are physically active are better at decreasing the intensity of negative feelings. So, you know, we talked about on the last episode about your filter, just like your mental filter, how you process things that are happening around you. They found in this study that women who are fit or exercise regularly, the same negative images that the other study people were looking at or whatever, the other participants, they perceive them as less negative and it was the activity level that did that. So just because you're fit and healthy, you will actually improve how you perceive even negative things in your life. Is that big emotional stability? Yes. I would say, is that due to the self-confidence boost and working out that's where that's coming from? Like what's... Who knows? It could be just better health, it could be better health, it could be better self-confidence. I would think it would be that expunging the stress that you're holding on to. I would think it would be the, when you work out and you first get involved, think of your client that you never really trained before. You get them involved in it. Probably one of the most common things I got back from clients is they're boosting just confidence because, wow, I have control of this. My weight isn't just, I'm not naturally fat, I didn't inherit this. I have control of this. I can make better decisions for my life. I can feel the difference. I think it's very empowering for most people and I think that self-confidence is probably what makes you also... 100% I would agree. I would 100% agree. Now the study didn't say that in particular. I think there's a lot of different factors, but I would agree with you Adam, like the psychological benefits of exercise are never talked about. But here you are in a gym or wherever working out, so you're putting in work. You're putting in effort. You're getting a result at the other end of it. That is a very effective way of boosting your confidence and making you view other challenges differently. Right. Feeling empowered. I have control of this. Something that's challenging as, we all know that weight loss can be extremely challenging and most people struggle with it most of their life. And, you know, one of my most rewarding parts about being a trainer is unlocking that for somebody. 100%. Is giving them the tools to know that, hey, you have control of this and you can do this. And when you do that, especially if you're somebody who's struggled with weight, majority of your life, and then you've accomplished now changing that, holy shit, it would totally make me, at least I think that was what would really make people view every other obstacle in their life or adversity that they get hit with differently. Like, listen, I had something else in my life that I didn't think I could fix and I learned how to do it. I put the work in. I saw the return. And it might not even be a conscious thought. You know what I mean? You're practicing that feeling of overcoming challenge, overcoming challenge. You get the result that you put in with the effort that you put in. So I would agree. All right. The first question is from Justin Cone 805. When I bench regular or incline, I don't feel a lot of activation in my chest. Any tips to feel it more? Yeah. So when you're thinking about pressing with a barbell, you want to understand the action of the pecs. So what the pecs are doing is they're pulling your upper arm, so up above your elbow, closer to the midline of your body. And through that action, your arms are pressing the bar up. Now your triceps and your shoulders are also involved. But knowing that the chest bring the elbows together, what you could do with the barbell is when you grip the barbell, create some internal tension. Like you're gripping the bar and you're trying to bring your hands closer together. Maintain that tension as you're benching and you should feel more activation in the chest. So I'm actually glad this question came up because I got tagged a bunch of times on a post that a really smart trainer posted from what I could see. I shouldn't say really. I don't know him. I looked through some of his content before I commented and thought he seemed to be putting out for the most part pretty solid information. But I really did not like the post he did for this reason because I would argue that the number one reason why clients of mine could not feel chest press, both inclined or flat bench, in their chest and they felt it predominantly in their shoulders and their triceps is because they're protracted forward and they're pressing with their shoulders and their arms and they're not engaging the chest. And so the thing that this guy was talking about that it was this is the type of stuff that annoys me in our space is he was kind of cracking down on the trainers that cue the state keep your shoulders in a retracted position and lock it in that position and do a chest press. Now that's a cue that I actually teach a lot and the reason why I teach that is for the exact reason of this question right here because most people just don't even have that concept. They don't realize they don't realize they already have kind of forward shoulders that get under a chest press it's a pushing forward movement and so they never even get them shoulder their shoulders back they're just pushing the bar they're just pushing the bar and then of course the body defaults to the most common pattern for them which is shoulders and triceps to do the pushing motion and they don't know how to retract to press the shoulders then begin the pressing motion. Now his argument was that's a terrible cue to teach clients you don't want to keep the humor stuck in that position and it should be able to be fluid from back to front. If that's all the only exercise you ever did maybe there's a lot of exercise. Yeah and not only that but it's a high level cue that he's taking something that I think benefits the majority of people is teaching them to learn to retract to press your shoulders and hold in that position to press to learn how to then engage the chest properly then when you have that then you can freely allow the shoulder to move from a retracted to a protracted position this reminds me a lot of teaching the seated row so you've talked about this before on the show where when I first teach a client to do a seated row who doesn't know how to retract the shoulders a lot of times I would get there and I would hold I'd pin their shoulders back and I'd keep them in this kind of fixed position to get them to understand how to squeeze the back now when I have an advanced lifter I allow them to exaggerate the protraction forward and then retract because the lats are responsible for part of that and since we're doing a back exercise I want to take it through full range of motion so with a more intermediate to advanced lifter I cue differently than I cue with a beginner so know your fucking audience and so when I get tagged on stuff like this and people are wanting to have me like rip it apart because they probably contradict something they heard me say or us say on the show it's not that the guy is wrong it's and this is the same thing that we had recently when we talked about Eugene's post and we just talked about somebody else's post recently I don't disagree with these guys they're presenting science based information that is correct I'm just a I just because of my experience I know what I've had to deal with 99% of the time and that's not the majority and we're always trying to address the majority the average person so if you're a high level advanced client like yeah allowing the shoulders to retract and go to a protracted position till we find but in my experience somebody who cannot feel their chest when doing a chest press it's because you already suffer from a little bit of upper cross syndrome and your shoulders and your triceps take over the movement to learn how to retract to press the shoulders and press yeah you gotta peel it back you gotta take it back to mobilizing the shoulder like Adam's talking about and then you know add like the proper mechanics so you get in the proper position of it now we apply isometrics through that squeeze so we're really trying to enhance the squeeze of what we're trying to get out of the chest and then we lightly load so we mimic the exercise so you actually learn the proper mechanics as you're going through the bench press then we add the load as the stimulus on top of that so it's like a layered building process of then being able to properly engage the chest while you're going through a bench press and here's something else that a trainer or you might want to consider if you're a beginner sometimes you don't feel the muscle because you don't have a lot of muscle there and this is I remember going through this as a kid this is true like a dick statement you don't feel your chest bro you're a small chest bro you don't feel your chest because you ain't got one it's probably like concave do you guys remember this when you first started working out though you didn't feel a muscle because you didn't really have a lot of muscle there well not only did you know it's not that you didn't have a lot of muscle the muscle's always been there it's that you haven't learned how to use it well you gotta build some of it yeah but I mean like other than a push up or any you know bench press where in your life do you use your chest like you should like if you pulled your chest out and you shoved somebody most people would shove them with their shoulders and their arms but you would get you would generate way more power if you knew how to throw those hips in there oh yeah and to pull the shoulders back and then and then so the chest could get involved in that movement but you just don't know how to perform that and so yeah not only do you have a weak chest like you're making the point but it's because you don't know how to you haven't learned how to activate it but yeah I mean just let it flow out and then imagine like you're going to slide your hands together don't let them slide yeah don't let them slide but squeeze inwardly as you're lowering and as you're pressing and then you'll start to feel you should feel more more chest activation alright next question is from Nathaniel L. Watson how much information should you know as a new personal trainer I listen to you guys but I can't hold a candle to you yeah you know I tell you what fuck bro we've got two decades and think about who you're going to be working with now if you're going to be working with clients that are very advanced let's say you're going to be doing like really really hard advanced correction exercise work with people who have big time injuries or rehab or you're working with athletes at very very high levels you probably need to know a lot but if you're working with the average person the average everyday person who just needs to get in better shape you actually don't need to know that much you really don't you need to know some stuff but you don't need to know that much here's what you do need to know know how to communicate what you know very well and stay in your lane that's about it stay in your lane if you don't know something be okay with letting them know listen when when I started I had no no background at all in this I mean I had to plan to go to school for kinesis but I was still in my first two years which you don't even get to touch any of your major courses anyways so I had no real background I failed my NSM the first time that I took it I was a terrible trainer for probably the first thing that I was really good at which was what Sal just pointed out is the ability to communicate the information and I was very comfortable with saying I don't know but I will find out for you and within 24 hours I would have that answer for whatever they asked me no matter how simple you think the question is or how deep and technical it is and part of the motivation of us creating this platform is to support trainers just like you I mean that if you don't have the free app at mind pump media and you don't have that downloaded that should be first because you have a search engine in there where you can put in any topic that we've ever addressed in the last 1300 episodes so then you can listen to us break it down and simplify it there we've got all the free guides at mindpumpfree.com we've got a YouTube channel Mind Pump TV with now I think 500 plus videos we have a plethora of free information and blogs all over the website use the resources to go back and present to them and I think why some trainers don't do that I always laugh when I meet somebody who knows mind pump and I ask them if they use these tools and they're like oh no I haven't really done that it's like this it's the scarcity mindset like people are afraid like oh if I refer them to a mind pump guide or YouTube maybe they won't buy training for me like that's so stupid like don't think that way like you as a trainer they will appreciate getting the right information or good information communicated well to them more than anything else send your client to our episodes and I promise you'll get more sessions you'll completely appreciate it no it's true and then I meet some trainers that are really good about that they totally use our resources and their clients the two of them they have discussions all the time oh I heard this on mind pump the other day what do you think and the client and the trainer are always talking about it like use all this free content that we have provided it's funny I used to have this conversation this is a very common conversation I would have with new trainers that would work for me because when they would first get started inevitably they would feel a little insecure a little nervous I don't you know it's my first time training people I got my certifications you know I've worked out for a little while but you know I've got these new clients and I feel like I don't know enough or whatever and I'd say look 99.9% of all the information you know you're not going to use it anyway with clients this is a everyday person they just need help moving more you need to strengthen them with basic exercises do you understand basic exercises good do you understand how to apply those exercises good you're perfect can you communicate that it takes a long time that it's a slow process does your client enjoy seeing you this is another big one does the client enjoy meeting with you and working with you don't worry about the fact that you don't have the most technically knowledgeable trainers that I ever had working for me very little clients that ever have to absolutely send to them you know like I get the one client that would come to me you know you know problems with C6 and C4 and my doctor said this and then I would send them to my rehab trainer but most clients are like I want to lose 20 pounds I haven't worked out for 10 years you know and my knee kind of hurts and you know I'm not really doing anything right now for activity it's like okay cool any of my trainers can do a phenomenal job working with you you're going to be and you're working out three days a week any of them can do an awesome job and that's pretty much it just be confident and know more than enough to help the average person and you'll be absolutely fine next question is from JYB9 knowing what you know today is there anything you would go back and change in your first three programs ooh I kind of like that question I do because there's one that comes to mind because we just had this discussion off air yesterday or day before yesterday in the maps anabolic program in there and Sal had to like really explain what he means by it because I think people misinterpret it or do it incorrectly and that is touch and go deadlifts and it's not because I don't think any of us valued touch and go deadlifts I think I've done I do occasional touch and go deadlifts I just think considering that we we speak of maps anabolic as our foundation foundational program a majority of people that are first getting involved in our programs probably start there touch and go deadlift is probably a little more advanced for the average person so that's the only that's the only thing I feel that comes to mind we had to I think didn't we lower the reps I was going to bring that up we actually did go back and revise that and you know change because I mean initially it was about like volume and so like we're thinking about what was reasonable and actually going through it and like calculating out left versus right leg and seeing how much actual like volume of lunges that was it was a little bit excessive so we were getting a feedback from that from your average person that that was just like you know kind of an overwhelming amount and so you know we recognize that it's like oh yeah okay like like for some people lunges aren't really that difficult and for somebody coming from just pretty much a front and back like linear type you know type of programming where you're doing everything in front of you like you know everything is bilateral and then taking them into different planes I mean that transition itself was a very drastic change for a lot of people so it's like okay we have to acknowledge that and that new stimulus is going to be like exhaustive you know and so yeah we did change the the rep count for that so we lowered it a bit and then you know people could sort of when we went back and we did I mean we've reiterated them now a couple of times and we don't really change we haven't changed the workouts too much there's been like a couple of things look here's the thing as a good trainer you have to take feedback part the workouts are almost identical to when we first put them out but there's a couple you know changes here and there because we got feedback we got thousands of people that are following these programs now here's the deal training people in person and writing a program to be used online is a little different isn't it like two different monsters it is there's certain things that I might have put for example touch and go deadlifts you know they're in maps in a balik but when I would teach them I'm watching the client as I'm getting feedback from them and I'm seeing all these people that are doing it and so there's some very good points being made that we're probably going to change that another one is rest periods here's another one like we put in prescribed rest periods and some of our programs but I'm getting a lot of feedback from people like oh you know I'm resting for a long time and the workouts are taking a long time and shorter and I'm thinking to myself like you know shorter rest periods, longer rest periods, rather than saying you have to rest for three minutes or more type of deal. But I mean, I mean, we're really going in and like splitting hairs. And for the most part, if we had to go back and reiterate very much, then we're probably not very good at what we're doing. Like, I mean, that's part of what I think makes the three of us combined because we're different, because we have so much experience with so many different types of clients. I mean, man, when we write these things, it's not like we sit down and go, I can sit down and write a fucking, you know, four day or five day a week program for the next 16 weeks, like in 15 minutes, if I just wanted to rip it out. But we go back and forth over a lot of the two day process of just writing the workout. And it's this type of stuff. Like we try to foresee like, Oh, well, what if we have a client that's like this or, Oh, I've had people that give me this fee. And so there's there's a lot of that, you know, debating back and forth with each other. And there was things that were in programs that got pulled out. So I mean, I would hope that we wouldn't have to reiterate too much. But those two things, and those are like really simple, it doesn't mean that they're bad or necessarily to be changed. It's that we've taken into consideration now that thousands of people have done it was like, Oh, we probably could have worded that different. I mean, one of the things we even noticed too, like we, we do little things like like the blueprints and stuff and how just easier to read. Yeah, easier for people to understand and read and use. And so we're more concerned. I think the programming I think is pretty fucking rock solid. The usability, the UI is we want that to be like the cleanest and most straightforward that we can. And so we're always coming back and evaluating that and getting feedback from people in our forum and, you know, just trying to make sure that we're always keeping that fresh and and something that, you know, people can can just like almost ready, set, go and push a button. We will the look of the programs have changed a lot. That's for sure. You know, when we first started this company, we would pump these programs out and have ourselves demonstrating the movements. And we were on a, you know, tight budget and in time. And you know, there's videos of of us, you know, maps anywhere. We filmed it. We filmed it all in a house. So we're demonstrating all the exercises on that. I laid on the couch one time while you were doing like dragon flags. Yeah. To keep the couch from flipping up or Adam at what was at one point we forgot to film. I look like a porn set. There were like four exercises we forgot to film. And so we had like pull over Doug pulled over the park. Doug is going out. This was coming back from maps anywhere. I actually did a post on my Instagram about this. So you can go back. And I think basically in my post, I think I'm talking about people not getting paralysis by analysis, right? And just getting, getting something out there and then reiterating as you go. And this was an example of that, like maps anywhere we just, you know, we shot, we rented a VRBO and we were definitely on a budget. Even then it's not like we even rented like a really nice VRBO. We got like an okay house, right? So there's like not really, not really aesthetically pleasing on the video. So Doug shoots that Doug as we're driving back home from, I think it was Sacramento is where we did that place. And Doug's like going through the blue front. He's like, Oh shit, we forgot these four exercises. Like, well, here, pull over this playground. Yeah, it's a playground. Let's pull over the park. I've got my fucking, you know, I don't know what's sunglass. I'm wearing some dark sunglasses and like a biker. Get a big jump, bro. Yeah, yeah. So that's the biggest things that we've changed. They look a lot better. Yeah, we changed, we changed a lot. But you know, the meat and the potatoes of what's in the program, it's it's like, I talk about, I think I even refer to this in that post is, you know, we spent a lot of time building the engine, you know, building the engine of the stuff and the real meat of this. And now, now we've, you know, we're new paint and spoiler and, you know, make the car look cool now. But it originally It was past the cell back then. Yes, it was bad aspect in as far as its performance, you know, is it great? And now it looks fast, too. Yeah. Next question is from Johnny Olives. How would you guys recommend trying to address insecurities in yourself? Oh, yeah. You know, it's a telltale way of knowing whether or not you have an insecurity is how how much does a criticism about a particular thing, how defensive do you get? Yes. Like if, you know, like if somebody came up to me and was like, you know, you're you're fat, you know, and I'm always been skinning my whole life. I'd be like, doesn't phase me at all. You know what I mean? So it's like the criticisms that you get that really affect you. We're like, and maybe they're not even criticisms pump. Someone just makes a comment, but you're really heated or bother about it by it. Yeah. That's probably an insecurity. 100% and to that point, this is why when I feel that in myself, I put myself in those situations to learn to deal with it. For example, cabs 100% was been a sore spot in my life forever. So I'm now the guy who will even wear shorts in the wintertime. Like I will always show it off your cab. Yeah, I will. I will wear I will wear my my shorts all the time because I want to make myself comfortable with people talking shit, saying things to me like me looking in the mirror going, oh, feeling like I'm going to get reps just like anything. I want to get reps with that insecurity to where it becomes something that's no longer an insecurity for me. So I think that is perfect, Sal. Like when you can tell that it bothers you and then you take that. OK, right now in the last two years, right? So I've always talked about one of the things that motivated me to get in into shape and to work out was being insecure about being skinny and small. So of course, when I go from imagine, you know, being all steroid it up, being a bodybuilder, making it all the way up to the pro level jacked, looking amazing and then now going the opposite direction. Like I've I intentionally put myself in this. I'm not going to try and hang on to every pound of muscle and focus on getting bigger. I'm I'm going to get lean and mobile and limber and and be comfortable with being skinny, Adam or whatever or what I perceived as skinny, right? Because the average person probably looks at my physique and doesn't think I'm skinny, but that's how my brain works. And so I put myself in that and I can I will continually challenge things that I think are potential insecurities. That's to me, that's the only way I've ever learned to get through those things is to and break it, embrace it for go after it first. Right. That's what I've learned over over the years of growing up and like being teased all the time for being like, you know, like super, super ghostly white, for instance, that that used to be like something that was just I mean, everybody had to bring that out. You know, they're just like pointing that out on me. And I'm like, wow, I guess that's true. You know, like, like, well, fuck. So if I ever take my shirt off or go to the beach, I'm just like, hey, guys, you ready for the second sun? You know, throw my shirt off and just like, you got to acknowledge it right away. And then everybody's just like, ah, and then it doesn't come up again. And then it's just like, who gives a shit? One of the things that has made the three of us kind of invincible to hate on social media or or wherever is that we have a lot of self-depreciating humor. And there's a way. Yeah, you ain't going to pick on us as much as hard as we pick on each other. Right. And it's going to get. And and yeah, we pick on the things we know are insecurities of each other. We and and I love that about each of us is that we have to game trying to find that a couple of assholes. We know that. And and so it's funny because if someone does like attempt to kind of hate on us, it's like you do if they do, they do something that's like not even a soft spot. It's like it's not funny at all. It's like it's a weak it's a weak attack. And you can't because we've already presented it. We've already attacked it. We've already admitted it. We've already laughed at each other and poked at each other with it. And so a lot of that really helps when you're somebody who is battling or doing that instead of hiding from it, running from it, trying to, you know, avoid it like it only hurts when you believe it. You know what I mean? Like if somebody says something negative about you and you believe that negative thing, yes, well, that's going to fucking hurt your feelings. But if they say something to negative that you don't believe because you're confident in that in yourself, it doesn't bother you at all. It reminds me of when I would hang out with like pro fighters, you know, we'd go out and, you know, guys would bump into him or say something. And some of the most secure like these are guys that could wipe the floor with pretty much anybody that they bump into and they'd be like, oh, excuse me, no problem. And like they would never threaten. They never want to start shit. And it was because they were super confident in their owner. They didn't feel any threat at all. Even if you do feel it like, you know, I just wrote something that I'm going to post soon on emotional intelligence. And I feel like there's not enough conversation. We focus so much on IQ. Very few people talk about the importance of emotional intelligence and self-awareness and social awareness. I've learned now like if something even does sting or bothers me or whatever that is like, I kind of grin at it and it's like, oh, wow, that that's enlightening. I didn't know that would bother me or that affect me. And that's something now I've learned about myself and I have something to work on to grow to improve. So when you have those moments of feeling, instead of like being afraid of them or trying to deny them or ignore them, like accept them like, oh, wow, that's enlightening. And Katrina and I even have this in our relationships. One of the things I love about her is, you know, her and I will be saying something back and forth, talking. Maybe we're even arguing or debating something. And one will say other and, you know, her or I will stop the conversation and be like, hey, that's stung a little, you know, like, and then it's not her saying that, hey, Adam, that stung a little, you're an asshole. For saying that, she'll also stop and go like, why did that bother me so much? You know, why did that bother me so much that you said that? Because I know you weren't trying to hurt me when you said that, but that offended me and I'm now, I'm then you find me apologizing for doing that because my intentions weren't to hurt. And then she, you see her starting to unpack, where is that rooted from? And so when I feel like the soft dick comment I got the other day, that was fucking epic and what was so epic about it, I was like, wow, that could have several meanings that could totally insult me. Oh, there's so many layers. Yeah, it was. It was so, and I wish I would have thought of that. And instead of me getting mad and going down the rabbit hole with this chick and, you know, insulting her more, I complimented her. I said, man, I didn't want to like you, but because you came up with such a good insult for me, great burn. Yeah, I like you now. Like, and so I think you got to learn to reframe insecurities and things like that as growth opportunities. You just have to be honest about them. It's interesting because as a kid, I was very insecure about being skinny. And then I would hear other people, girls in particular, talk about wanting to be skinny. And I, and I would hear that and they'd be like, why, why don't you want to be skinny? I want to be skinny. That's a great, I'm going to think like that word meant such a different thing to me. And it was because it was one of my insecurities. So, and now this is not easy. You know, if somebody hurts your feelings, right, you want to defend yourself right away, but it takes a set, you got to stop. But like, why do I want to fight back so hard on that insult? Why does that piss me off so much? Do I believe it to be true? Maybe I do. Maybe that's why it hurts so much. And then kind of go down that route. And it's, it presents itself as a challenge in our life. And both life would be boring as fuck if it had no challenges and things for you to work on. So, you know, when it, when it presents itself like that, awesome. It's something, by no means does anybody in this room not have insecurities. We all do. And I, I, I often new ones present themselves. It doesn't lie. It's not like you find one or two insecurities. You think those are your own insecurities, you fix them and you don't have them anymore. Fucking something else will pop up. Oh, you know, especially now that you have a son, you know, as your kids grow up, you start to see your own and see, you know what I mean? Like, oh my God, are they, and you have your own insecurities and they might have different ones than you, but you think that they're going to have the same ones as you, you know what I mean? I have a client who's, you know, she's in her mid fifties and we were just talking about this. We, we share a common insecurity and, and we were talking about this and, and it's similar because she didn't finish her degree. I didn't finish my degree. She's an extremely successful woman and she's around a lot of people with PhDs and masters all the time and she goes, you know, I don't know why it is still this day that, you know, I get in a situation and when I'm around those people, I get very insecure about my level of education and it's, I'm like so crazy that you feel that way because you're such a successful person. I have the same one. I get in rooms with a bunch of people that have a bunch of acronyms after the name and I find myself, you know, having to share my bankroll or talk about the success that I've had in business to feel like I'm at their level. That's a total insecurity and I'm very aware of that and knowing that it's something I'm always working on and I don't beat myself up when I make the mistake. I think it was just maybe a couple of months ago. I was in another room like that again and I caught myself sharing the success of Mind Pump or whatever. And I'm like, why the fuck did I do that? They didn't ask for it. You know what I'm saying? They didn't ask because there's a difference between sharing information when someone directly asks you like, hey, Adam, how's Mind Pump doing with this or that? And then there's me giving that information because that's like walking into a room, like, Hey, what's up? My name is Sal. So I could bench 315. Right. It's totally like that. But it like a different. So I think it's not something that because of it, I don't shy away from those rooms. In fact, I put myself in those situations more often and then I challenge myself to shut up. And just because I'm in a room of a lot of other successful or intelligent men and women, I don't need to peacock and talk about how successful. And what other people think is none of your business. Anyway, so there you go. Life is messy. Go to mindpumpfree.com and download all of our free resources. So we have ebooks and guides on there from everything, from building muscle, burning body fat. We even have one for personal trainers. Go check it out and also find us on Instagram. That's our main social media way of communicating with people. You can find Justin at Mind Pump Justin. Me at Mind Pump Sal and Adam at Mind Pump Adam.