 In this episode of Mind Pump the World's Top Fitness Health and Entertainment Podcasts, we answer fitness and health questions that are asked by listeners and viewers just like you. So what I'm going to do is I'm going to give you a breakdown of the whole episode. Now we open up with a 30 minute, 38 minutes, excuse me, introductory portion where we talk about current events. We talk about some of our sponsors, we talk about studies. After that, we get into the questions. By the way, if you want to just fast forward to the part you want to listen to, go to mindpumppodcast.com. You can see timestamps and show notes. You can listen to all the stuff you just want to listen to. But if you want to have a lot of fun and absorb all the information, listen from beginning to end. That's the best way to do it. It's the best. Don't offend me. All right, here's what happened in today's episode. So we start out by talking about signs of aging, sounds that you make when you sit down and get up, for example. Then we talked about humbling sport experiences, sports and competitions. Great way to check your ego. We share some stories about how our egos were checked. So much sports. Really hard. Then we talked about Uber and Lyft, possibly leaving California. Good job, California. Yeah, you're doing great. Keep driving people out. Then we talked about working at home and what that's going to look like in the future after COVID. If there isn't after COVID, feels like there's not going to be one. Don't say that, Sal. I know. It's a company that allows you to buy fractional stock. Then we mentioned public goods. This company is one that we're working with. They provide eco-friendly products, cleaning products, shampoo, deodorants, soaps, food, with minimal ingredients. So minimal chemicals, eco-friendly, super, super good price. Incredibly good price stuff. And for mind pump listeners, you get the most incredible offer we've ever had with a partner. This is no joke. Here's what you can do. If you go to publicgoods.com forward slash mind pump or use the code mind pump at checkout, here's what you get. $15 off your first public goods order. You know what that means? That means you can get $15 with the free stuff and never have to buy anything again. That's how confident they are in their products. You literally go on there and get some free stuff. Go check them out. Then we talked about my wife being a furnace. She's in her third trimester, generating a lot of heat. She's not just hot. She's also producing heat. You're radiating. That's for you, babe. Now, one thing that has solved this problem is the chili pad. Now, this is a pad that goes on top of your bed. It's water-cooled, and you can either make your bed cool or you can warm it up, and there's two sides to it. So if your partner likes a different temperature than you do, then you can switch them up. This company's phenomenal. We've worked with them in the past. They sell out because they're so popular. But we do have a discount. We've got a great discount, in fact, for Mind Pump listeners. Just go to chilitechnology.com forward slash mind pump. That's C-H-I-L-I technology.com forward slash mind pump. Use the code on the page and get 15 to 25% off their products. Then I talked about a mishap with naming a beer in New Zealand. And then we talked about how our family is so excited about our new MAPS suspension program. This is a whole workout program, by the way. Utilizing just suspension trainers. So it's extremely versatile. It's good for beginners all the way to advance. It's fully programmed. It's got the videos in there, everything you need. I'll mention it again later in this intro. But if you want to just go check it out now, go to maps suspension.com. And then if you want to buy it, use the code suspension20. Suspension20 for $20 off. So that's the first 38 minutes. Then we answered some fitness questions. Here's the first one. Some fisters. Not good. This guy wants to know what the physical and mental signs are of overtraining. The next question, this person wants to know if walking counts as cardio. The third question, this person is trying to improve their posture and would like some advice. And the final question, this is a debate between a wife and husband. And the wife is asking, look, is it better to eat a whole bunch of brownies at once or spread them out throughout the week? The answer to that probably won't surprise you. Spread them out. That's right. Wow. Also this month, I mentioned it earlier, brand new program, Maps Suspension. So suspension trainers can hook in your doorway. They can hook over a bar. You can do it outside over a tree, a goal post. You get exceptional full body workouts. This is a fully programmed workout that uses only suspension trainers. It trains your entire body. Now the benefits of suspension training besides building muscle, burning body fat, you get incredible core stability and development and automatic mobility work. Suspension trainers, the way they work is they automatically force your body to improve its stability and mobility. This is an excellent training modality. If all you've ever done is train with weights, go through a cycle of map suspension, watch what happens when you go back to the weights. You'll be more stable and you'll be stronger. And because it's a brand new program, it's $20 off. Here's what you gotta do to sign up. Go to maps suspension.com. That's M-A-P-S-S-U-S-P-N-S-I-O-N dot com. And then use the code suspension20, that's suspension20 with no space. I feel like Adam's singing voice is one frequency. You can't go above or below. It's one. It's always the same one. Do it again. It's mono. That's it. Now watch this. Go higher. See how it kind of breaks? Go lower. It's still the same vibration. Same as before. One thing about Adam is he's consistent. You gotta love it. I mean, I definitely think it's a genetic thing, right? There's no musical talent in my family at all. I don't have like, you know, everybody has like a cousin or an uncle or somebody. Your mom doesn't play piano or nothing? Fucking nothing. There's nobody in my family that plays an instrument. I wouldn't say all the way up the tree. I don't think it's musical talent, although I do think there's genetics for that too, but you have a good ear for sound and music. You really do. Okay. But you just can't produce anything. Apply it. Yeah, you can't produce anything that sounds. Anything like it. Anything that sounds not bad with your face. That's all of this. But you, what do you do? You know what it is? It's these big ass cheeks. That's what's holding me back. I don't know. It's not giving you that range, that octave range. Hey, your boy, dude, he's getting them cheeks. He's got the cheeks. I love it. He's got the cheeks, man. All right. Poor guy. It's not poor, dude. Oh, man. It didn't hurt you. That's the shape or trait, man. Yeah, I made up for all the other things. I got good personality. You got great personality. And look at this. Look at it this way, bro. Out of face. And look at this way. You're getting old as hell, but you don't look old as hell. If I shaved the beard, I definitely look like I'm 12. That's a good thing. That's finally working to my advantage. But then they see how I move, and they're like, oh, he can't be fucking 20. Because as you age, your face gets leaner and more chiseled. I hear all those cracks and pops. I got no room. So I just keep looking more gaunt, you know what I'm saying? You're like, I have sandwich. I need cheek fillers. Can I use yours? Yeah, I get plenty to spare. Dude, the other old man trait is just making noises. What's up with that? Yeah, every time you go to get up out of bed now, it's just the, you know, tying your shoes. It was a thing I used to make fun of my dad for. We'd get in the car as soon as he'd sit down, he'd do. Yeah. I'm like, why are you doing that? Yeah. What am I doing? He didn't notice. I never understood why it takes so long before we could actually play a game of basketball. Like he would just put aspirin cream on every joint. Even his fingers. Big guy would just, you know, just, oh, just lube his whole body up before we finally get going. I'm like, dad, we're ready. I'm already over this. Yeah, that's hilarious. Yeah. So my dad, he was, oh my gosh dude, he's literally the stiffest human being on earth. You call him, his nickname is like wood, piece of wood. When he would get massages in my studio, because I had this really good massage therapist who could just, she could really get in there. She'd come out and she used to tell me, when I, she'd be like, when I schedule a session with your dad, I have to take a two or three hour break because he needs a new nickname though, wood. Yeah. And that's kind of, wood. Yeah, he's like a piece of wood. Okay, you know why in Italian, it doesn't sound like in English. Okay, that's cool. It doesn't mean a boner in Italian. Right, yeah. It literally means wood. But she'd say like, I dig into him and it's like, he's made out of bone. The whole thing is made out of whatever. But when he would come to Jiu Jitsu, this was funny. When I did Jiu Jitsu as an adult, my dad would be, I think he'd be like 50. So he wasn't like super old, but definitely not young and spry. And he has a judo background. I remember he competed at a pretty high level when he was a kid, but he was stiff, but he's strong as shit. Yeah. So he would grab onto somebody and they used to laugh. They'd be like, did your dad's like iron man? Why can't I care that old man straight? So one time he went against a Pan Am champion and the Pan Am champion got a, my dad got a grip on his gi. And the guy was doing all these grip breaking techniques, trying to get my dad's hand off. He ended up ripping his gi instead. Do you know how thick those gi's are? Yo, yeah. Did you see, did you see our buddy speaking to Jiu-Jiu? Did you see our buddy Jiu-Jiu doing it? No, is he doing Jiu-Jiu? Yeah, he just, so he did it the other day. So I saw him with like a big guy. He's got his last post if you go on his page right now. Oh, he's just going to get handled. Look at it, look at the little guy. Oh yeah. Oh yeah. He just climbs up on his back. That has to be one of the most humbling sports, right? Golf is humbling too. That's one of, that's a top. Like if you had a name, the top three humblings, most humbling sports, Jiu-Jiu's got to be one of them. Jiu-Jiu is if you want to, if you want to work on your ego, you either know it or you don't. That's it. It's not like, you know, when you're, when you're throwing punches you get a lucky punch. Sure. There's no lucky like submission or position. You have to, it's like you're going in the water and you don't have to swim. So you're screwed. It was very humbling for me. I mean, I had a, remember I had a judo background. So I was in a complete beginner. I went in, I think I was in my early 20s and I was at the time I was pretty big. I was like two 15, two 20. And they, the guy that I rolled with the first time, his name is Noman, good friend of mine. He was a high level purple belt. He competed in Pan Ams. He was like 150 pounds, not a strong 150. He wasn't like Doug. Like Doug's a strong 150. This dude was like a, like a Gumby 150, right? Yeah. I'm like, oh, okay. I'm just, at least I'll hold him off or if I get hold of his arm. Like a lawn chair. Long limbs and everything. Yeah, he was just a normal dude, normal sized dude. I thought, oh, if I grab his arm or whatever. You know, and I know a little bit. So we, you know, shake hands or whatever. And I grab his legs and I flip them upside down. And dude, he tapped me out so many times in five minutes and I used so much energy and strength. The first time I went half strength. Cause I thought, I don't want to hurt him, you know. After that I'll go easy on him. Oh dude, after that I was like, you know, I'm going to unleash the gorilla on you. Anyway, he's tapped me. I went outside, I puked in the bushes and signed up on the spot. It's a total ego check. You cannot go in there and try. Yeah, you have like one or two reactions I'm sure from that. It's like, I'm never coming back for, I gotta learn this. That humbling story reminds me of the first time I joined a softball league over here. Did I ever tell you guys this story? No. So a bunch of my buddies that we went to, we all went to school together. All ex athletes, you know, but all older now. We're at this point, I think we're like late 20s, some of us in our 30s. And I decided we're going to join a softball league. And it's over in the Bay Area. I've yet to play in a softball league over here. I've done like little things back when I grew up in the valley and small town and played. And it's so big in the Bay Area that there's all kinds of leagues. And there's, and for every league there's like five different levels. And so, you know, my buddy and I are like, we're reading up on, you know, what level. Like, well, all of us are extremely competitive. So we're like, and we all, some of the guys played baseball before. Sure. So we're like. We're athletes. Yeah, right. That's the thought process. And we're like, well, we've never done this before. So maybe not do the top one, but let's do the second. There's like five, right? So, and then they were like, A, B, C, D, like the, so. You went from, you went second to top. Yeah, second to top. Because we're like, we're not sure like how good the top, top guys are. But, and so we get together our very first, I'll never forget this cause it was hilarious. We're all, and we all huddle up. I'm like, listen, we don't want to get kicked out of this league because we're too good. So, so you guys just base hits. Don't just, don't be swinging for the fence all the time. Conservative, yeah. Don't show off. For the first inning, it was like 15 to zero. Oh, no. Everyone was like, dude, I played one of those games before. Hey, if there's anybody not playing yet, we can fucking start playing now. No, dude, I'm trying. They were just whipping on. Bro, we got crushed. Then we ran back the second we like, maybe it was just like an underhand toss. Yeah, yeah, just basic ass softball, right? But I mean, in the Bay Area, you get all these, these kids that are in college playing ball and it's their off season and they all, they're all a team already. Right. And then they join the league and for fun and they play and it's like, oh, everybody's very, very good. And we just got, we ended up having like, I think we got like four or five games in and we actually went to the league and said, hey, we need to drop down a couple of levels. Dude, that happened to us when we signed up for a basketball league. It was the same thing because you get all these college players that like are in the off season and then come in and just like, we're just getting dunked on left and right. And of course, I'm there with my buddies that, you know, from high school and we thought we were like hot shit, you know, and just got destroyed. So humbling. Those are good lessons. It was, it was a very good lesson. One time I held a kicking pad or whatever for a female kick boxer, Muay Thai kick boxer. Yeah. And I was in a class. I did a little bit of Muay Thai. Nothing, nothing to brag about at all. I think I did a few months or whatever and it was, you know, this girl was instructing or whatever. And so she was teaching me how to kick. And so I held the pads and I, you know, I held it against my leg and lower body. And she's like, I'm just going to kick, like I'm not going to kick it super hard, but just to kind of show you or whatever. So she wasn't even like, and she kicked it. And she, this girl was like 130 pounds, dude. She gave you a Charlie horse. Good doosh. And I was like, oh my God. I was like, if you hit me without the pad, he would have killed me. Oh yeah. Very humbling. But I recommend every guy out there. This is why I think even Rogan recommends this. Every guy needs to get in a fight once or twice in his life. I don't mean on the streets. You could do that too, but that's not a good idea. But go do like a boxing gym or a jujitsu school or a wrestling, go do some wrestling because it'll, it'll, it's so good for your ego. Yeah. It's such a good experience. Well, I was trying to, like we were talking about this. I was thinking of what else is like that. Like if you have somebody who's an extremely skilled boxer even, I mean, he'll dance circles around a normal person who thinks they're a fighter just because they fought in the street or what like that. But that's in the same weight class. If you are a 220 pound guy, I don't care if you're a pro boxer at 130 or 140. Like you, the guy who's the big dude still has a lot of advantage with reach and keeping you away. And I think I've shared experience where I was boxing a little guy who was like a really good boxer. And just because of my length, I could keep him at distance, right? And I'm much bigger. Yeah. It's hard to do that with wrestling. But with Jiu Jitsu, though, it's, I mean, that's like one of the only thing I can think of that's the ultimate equalizer. You can see like that example of Jiu Jitsu. I mean, Jiu Jitsu is a fucking shredded, strong beast. You know, probably what, is he 220 or so? And he's, look like he's rolling around with some 135 pound kid. Yeah. Joe taps him out. He's like specialized skills. Yeah. I mean, we even had that in football where we do like one-on-one hitting drills. And the biggest guy that we got is like a new recruit that actually was a boxer in Chicago, came in. We're like all kind of scared of this guy, right? And he goes to hit. Doesn't really know, you know, specifically the technique. And so just getting the leverage and the snap and the power and everything all to happen at once. Like he got flat back. Just, yeah, I've seen, I saw a man, a grown man get put to sleep by a woman in Jiu Jitsu. That was hilarious. He never came back. He couldn't handle the, the, he, he, he felt too embarrassed. It was his own fault. He was going real hard on her and she's like, Hey, try not to pull me off the mat or whatever. He wasn't listening. So she put him to sleep and we were all like, whoa. But, you know, here's a cool thing. When I did it, you had ex cons in there and cops and then regular people. And everybody was super cool and respectful to each other because you got to leave your ego out, outside the studio. When you get in there, you're all rolling together. And I remember there was this one cop who comes in who he's like, yeah, he goes, you know, this is cool, but, you know, I do Kempo and I, you know, I would, I would gouge your eyes out. Like there's nothing you could do about it. If you got me on the ground, I would just poke it, pull out your eyeball and then you wouldn't be to do that anymore. So one of it, so he got a debate with one of the other instructors and it was cool. It was cool debate. And he goes, tell you what, let's grapple. And if you have an opportunity just to touch my eye, do it and then we'll know that you could poke. I know the five finger death. Yeah. And instead what happened is the, the constructor mounted him and was tapping on the other guy's eyeballs. He's just tapping on him. I told you. Did you guys hear what's happening with, with the Uber and Lyft? Oh my God. You brought, so this was in my notes to bring up today too. Like it looks like they, they are going to pull out of California. Yeah. So they're all out of process. Stupid. Yeah. They did not even want this. Like, so it got mandated that they turn out all these independent contractors as employees, right? If I'm correct. So, so here's, I'm not, I don't, I'm not as deep as you are in the politics and this reeks of, you know, some, some sort of other agenda. Yeah. Like if, if, because the Uber people don't even want it, if you work for them, this fucks you. They don't even want it. They actually did, they've done polls and they found that a majority of Uber drivers either have health insurance from their spouse, like the fact that they're contractors and they have that flexibility and don't want this to change because they don't try prices up and they know that they'll lose their jobs and that's exactly what's happening right now. It's a good, this is a good example of policies with good intentions that are not based off of. Are they though, I feel like, like I said, I feel like there's an underlining agenda going on. I think the people that, most people that support it, like most voters have good intentions because when you present it like this, like, hey, Uber drivers deserve to have benefits, vacation pay, benefits, health care, and we need to make a law that way that we can guarantee them that, like most people who aren't aware of the consequences of what that is, that sounds good, like absolutely, but you can't just pass a law and grant these things without there being some severe side effects. And one of the side effects is mass layoffs, not not competitive. And, and now Uber and Lyft are just so weird to me because by definition, they don't we really have one choice, either your employee or your contractor, right? Those are your only two choices. And by definition, they use their own car, they set their own schedule, they come and go as they please. It has everything it lines perfectly with a contractor and it has nothing in common with an employee. The only way that the grounds that they're trying to make this on is that Uber relies on like 80 or 90 percent of their revenue relies on these people driving cars for them. Therefore, it's they should be employs. That's that's that's the that's the argument that they're making. I think it's stupid to me. Well, what it is is is my opinion. OK. By the way, this affects more than just Uber, Uber, Lyft. There's Uber eats. There's this is just happening to DoorDash and Grubhub and all these other. Yeah, because all of those all the gig economy. People. Yeah, the the gig economy, the reason why it exploded is because if it's this this is part of it. It's the flexibility of the workers saying, hey, I already have a job. I'd like to add some extra income. I like the fact that I can choose to work whenever I want. Yeah, it's very mobile. And what ends up happening is they outcompete traditional businesses and services. So a good example. And this this really isn't much news, but like the taxi companies really got crushed by companies like Uber because Uber just out competed them. So you have taxi companies. You have other companies that probably lobbied and said, hey, let's find a way to maneuver with the law to help us compete against this gig economy. Make us competitive by like stopping them from, you know, going so far ahead. Yeah. And at the end of the day, who will pay for it is the consumer. So every time you order food or pay for Uber or whatever, you're going to pay more to try to get the service if it's still indeed will exist at the time. It's so frustrating because I mean, I was actually talking to a few of these Uber drivers about this, and this is before it all, you know, was coming down and they were just completely like, we didn't even ask for this. Like this is just something that's been a policy that's been enacted. But, you know, none of these drivers wanted this to happen. So and now you see they're potentially moving out of the entire state. So the consumer is affected like we don't have that availability anymore. What's that going to look like? It sucks. And I love the I loved Uber. When you know, I love it. Yeah, it's the best. All these these services will see what happens because maybe them threatening to leave or saying we can't do maybe that will generate enough power, you know, I guess voting power like I mean, I don't want to get too like angry about but like there's just so many factors and so many business and people leaving this state. Are people going to like like wake up and see these policies? Like what is doing? It's literally driving everybody out of here. Well, the biggest thing too is that so many people are working from home now that a lot of people are I've talked to many people who are leaving because they're like, well, I have no reason to stay because I can work from home. I'm going to go somewhere that costs less and that I like better. Did you see what happened to REI? No. Oh, so REI was building this massive eight acre, you know, campus, you know, similar to like for their headquarters. It's massive and it was sick like fire pits and roof top terraces and all this like cool shit. And they like literally just finished it and they're selling it because it because everything's flipped on its head right now because of coronavirus because now employees aren't coming into work and so many people are working from home. They expected for revenue to be down. And so they're completely selling and pivoting from that whole idea after I can't imagine how big of a project you know what's crazy. I was thinking about this the other day. So for a long time now we've had the capability to work remotely and effectively. We really have, right? And I thought personally, when I saw that technology allowed for video conferencing and, you know, working from home, I'm only working on my computer anyway. So it's not like you do a job where you have to be there necessarily. I thought to myself, why isn't this more popular? Why aren't companies already doing this? It'll save time, save money. I think employees will like it more because they're at home, maybe increases flexibility with their kids as long as they remain productive. Companies save money on having to pay rent for these big facilities. But it never really happened that much. Some of it did, but it never really took. And I thought to myself, I bet you a lot of that was because we were stuck in old tradition. This what's happening right now may be the signal that pushes it in the direction it probably should have gone. Yeah, we're already talking about a four day work week. Yeah, that's big talk right now. Yeah, it's big on like all fronts, like they're trying to move in that direction where it was like 30 something hours that they're they were going to like delegate to, you know, each week. And that was like going to be across the board for all these corporations. We're now going to start trying to adopt it at least. Now, can you foresee any unintended consequences that could happen from doing this from going, having everybody work from home? I mean, I could think of something. Yeah, I definitely think. Imagine the challenge. OK, as a CEO to establish culture. Right, that is a challenge. I mean, you guys see how hard it is right now, probably for your kids and schooling virtually and how different that is and the challenges that you guys and why that's frustrating. Well, why would it be any different with with adults that we're supposed to normally work in a cohesive work environment that are now all separated from each other and in a world right now where we're being less and less personal, you're going to push in that direction even further. I would think it would be really challenging to build a culture. Now, maybe you have a really strong culture. You've been around for 20 years and then this is a little bit easier because you probably have some things in place and then you just try and think of, oh, how do we create this virtually now? Yeah, but if you're a company that's just kind of starting and you're growing right now, be really difficult to build culture like that. I can definitely see that. I think of a few ways around that, like maybe when you're doing deep projects that require you to work with other people, maybe the small group meets somewhere and does that. I think you could also schedule team building or once a quarter or whatever, once a month meetings will people get together. I feel like you might be able to get around that. But look at the other. You know, this has been on my mind a lot, right? So we're about to roll something out for us because I've been thinking about this so much and I've felt it in the last, I don't know, I'd say last 30 days or so, Katrina and I have been up late talking about this and I'm like, you know, one of the things I'm really struggling with is that in the past, a lot of the success that I've had in business is that I was really good at getting the most out of my team. And that was because I was constantly, you know, always, you guys are around each other. Yeah, always, always communicating with daily, daily. And it doesn't have to always be business. It's a, you know, towards their values and and things that really make them move and go. And I was good at always moving that needle for each person. And I just don't have that capability right now. And I've got to create some virtual version of it. So I'm about to do something with our staff to see if I can, if I can do that and help, you know, kind of build a better culture right now, because I feel like it's getting away from us because we're not seeing our staff every single day. Yeah, it's interesting because I think you're right in terms of the human element. I think it's getting more like metric based robotic, you know, the the culture is going to be all about like your efficiency. And so like everything that because it is highlighting the fact that we could be a lot more efficient in a shorter amount of time. And we're just wasting a bunch of time, you know, before that by just dragging on the work week and dragging on these hours. But at the same time, you know, now it's it's sort of I think the removal of everybody being able to communicate on a daily basis is is is creating. You know, I think there's going to be a wedge there in terms of like how people interact. Yeah, every change has benefits and detriments. There's it's never 100 percent one way or the other. So it is going to be interesting to see what you're talking about, Adam, and what you're backing up, Justin, is I think what a lot of people are worried about, right? The worry that they're going to lose something that I think a lot of people have identified as an important aspect of a successful company. But who knows, you know, who knows what's going to happen? Maybe the productivity, the flexibility, the fact that a company now is more mobile. Think about that, like not having a massive headquarters might make a company more flexible and nimble on its feet when they need to make changes. I think Justin brings up a good point. It reminds me of what 24-hour fitness went through. I mean, I feel like this is going to be one of those things where, you know, it sounds like a really good idea because maybe the business will be more efficient. And maybe if you were a middle of the road type of company as far as how you've established culture or on the bottom, and it might bring the bottom up a little bit. It might kind of level the playing field. But I think if you were like the high performers, if you were a company that that's why you were so successful, you know? Like I think of like a Red Bull. I know Rachel worked for Red Bull and I like to talk to her a lot about like what her experience was and she'd talk about what an amazing company it was. And when I hear her talk about the things that she thinks is amazing as working for a company, it's not, oh, the benefits and they pay me this much money, it's the culture. Yeah. It's the way they interacted and what it was like working for the leadership. And so companies that I think that have done have figured that piece out really, really well and it's a big reason why they've had a lot of success, those are the one they're going to get hurt a little bit. But they're a small percentage. It's like what I remember what happened at 24 Hour Fitness when they tried to change comp plans and it's like, oh, there's the really top performers actually got hurt because you they had to change no more incentive. Yeah, they had to change the way they do things. I feel that's the same thing that will happen with something like this. I mean, that's not a bad prediction at all. It also I think it depends on the on the industry, right? Service industries like fitness, restaurants, you know, that kind of stuff. Obviously, you want people to be there. It's there's an environment that you have to create tech businesses where you go to the office and you go to your cubicle and then you do your job and then at lunch, maybe you talk to someone next to you. But there's not really that kind of just seeing everybody on the screen makes a lot more sense in that environment or maybe the creative side of let's say a tech company has it, right? They have creative departments where they go into a boardroom and they sit down and work together and feed off each other. They could probably keep doing that because you you need that. So it is going to be interesting. But look, every change has its detrimates. Think about here's a good is a silly example, but it's the one that popped in my head. You know, when when when when devices that made our lives easier were invented, let's say the washing machine. So you no longer have to scrub clothes outside. The benefit is you save time. It's way easier. It makes life a lot easier. What are the detriments potentially? Well, maybe you lose a little bit of meaning with what you're doing. Maybe you lose a little bit more pride because you're not sitting there scrubbing the clothes. Maybe easier life in general has its own detriments. Things get easier but now that's not always necessarily everything better because things are easier. Who knows? But I do think that the technology and the capabilities have existed for a long time. I think companies have resisted. But now that they're being forced, it's going to be interesting to see who stays this way and who goes back to the old way. I predict we're going to see a lot of companies stay this way. I really do. I think we're going to see a lot of companies move this direction because I have to and then stay that way because they see the efficiency and the fact that... Think about it this way. It is very attractive to a lot of employees. If you're a parent or you know, whatever and you're like, I would rather work from home. I'll still be productive but I'm close to the kid's school and I can live anywhere. I don't have to live in this super expensive city because that's where you're located. I can live in this far away suburb and get a bigger house. Well, I keep thinking about the mega companies like your Apples and Amazons and everybody else where they were looking at like really building and developing their campus to be more inclusive so their employees would live real close by. They would all have the grocery store they all go to like, you know, movie theater and all that. You know, after this, like I wonder if that whole plan and structure is going to change and alter a little bit or if they're going to do something different where maybe they'd look at like communities and neighborhoods in the area and they start planting people on those that works so they're close by. Speaking of Apple, did you see what Apples moving to in October they're doing they're launching their bundle package? Oh, so they're going to do like something similar to like you remember Comcast went to that whole thing where they bundled like your your phone service with your cable service. So yeah, so Apple is going to do everything from phone to Apple Apple Plus to Apple Music and makes like a bunch. And so the rumor is it's going to be really reasonable. It's supposed to be like five or six bucks a month. I don't know how close. And and Apple is going to release the new iPhone. And historically, it's a good idea to buy shares of Apple before that happens. This might be a good buying opportunity for a company. Even what's their shares? Those are a million dollars. You get it. You're going to launch another iPhone. You know, you can buy micro. I just I was just going to bring that up. You said that in a text that that Robin Hood app allows you to buy quarter shares and shares. And that is making the stock market do a lot of interesting things. Now, is that OK? So that was either your cousin or whoever was making you privy to that. OK, so is is that something that's new and that's what he's attributing to some of the inflated the inflated stock market that we see right now during these weird times? Or has that been going for two years now or more? No, I don't think you could buy fractional shares. Oh, really? Because Robin Hood's been around for a long time or at least longer than a year or two. I know that. Yeah, I'm not super familiar, but I'm reading about right. I'm trying to pull it up right now. Yeah, Robin Hood financial offers fractional shares so you could trade stocks. I know, but as a win, you know, it only makes sense if they started doing that in the last three to six months that it would be affecting the market now. Otherwise, it wouldn't. I don't know if it's a new thing, but I'm pretty sure Robin Hood made it easy. You know, I think that they made it really easy for the for the average. I know, but your your cousin told you that that he thinks that that's part of the reason why we're seeing such a crazy because that was the conversation, right? You were asking him like, can you explain what the fuck's going on right now? It makes no sense. Bad news comes out. Stock market goes up. Good news comes up. Stock market goes up. You know, it keeps going up. How does it keep going up? Yeah, why why we're in this weird time. So there's other companies doing this apparently. I'm just pulled up an article here, but it says here. Here's the article says this is on tech crunch. It says Robin Hood lets you invest as little as one cent in any stock. And so you've got so you've got a lot of these small time investors entering into the market. And that pisses off my cousins who are hardcore investors because they see all these these guys coming in or trying to and it changes the changes the whole game now, right? And so I'll read what it says. It says one share of Amazon stock costs more than $1,700 locking out less wealthy investors. So to continue its quest to democratize stock trading, Robin Hood is launching fractional share trading this week. This was last year. This lets you buy 0.0001 shares rounded to the nearest penny or just $1 of any stock with zero fee. Wow. Yes. So this is an interesting thing. This is definitely a very, I think it's cool. Yeah. I think it's a really cool thing. No, why not? Why not allow somebody to buy one tenth of one of those stocks? That's interesting. It is, isn't it? Yeah. I know that there was like Robin Hood crashed a couple times and people were like blocked out of trading and lost tons of money at one point were complaining because it's a new, I guess it's a relatively new service. That's what I thought I heard, but speaking of companies are new partner public goods. There's a lot of articles being written about them right now. Oh yeah. Yeah. So Fast Company, great site for new. I read Fast Company all the time. This was, they did this last month and the title of the article says public goods is a great alternative to Amazon for eco-friendly cleaning products and toiletries. And it says that their $59 annual membership fee gets you low priced clean personal care items, ethically sourced household goods and organic foods. And it was launched in 2016, but apparently it's crushing right now because you're able to get healthy, affordable, high quality products shipped directly to you, but you get them at really, really good prices, which normally those types of products. Yeah. You know, if you want eco-friendly, you want, you know, or yeah. They charge premiums for them like typically. Yeah. Really, really good prices, like super good prices and they listed some of their, some of their best price items. For example, the reusable beeswax coated cotton food storage wraps, which are great, right? So instead of plastic bags, these are at $14, compostable trash bags, $5, almond butter, $9, tortilla chips, $4, bamboo panty liners, $3, pure argan oil, $9.25. So it's making waves right now because they're able to, through the way that they organize. Well, I love the deal that they set up for us and our listeners too. I think that's rad. Oh yeah. If you're not sure about it and you want to try a product on them. You get free product. Yeah. You just go on there and get some free stuff. Get it. And you don't have to sign up for anything, which is really exciting. Do you know how you guys, I told you guys Jessica now in the third trimester has become like the. Like, yeah, all hot. Yeah. She's a furnace. Like literally now I am hotter now just being next to her in bed. That's so rad. I remember when that happened with Katrina it was such a weird paradigm shift, you know? Because it's been for 10 years of our relationship, it's been the battle, right? Turn it down. I mean, just the other night, man, I went down there and I could feel when it goes one degree up, you know? Stopping down the stairs all the time. Oh dude, she used to, literally she used to put the thermostat in the low 70s when we'd go to bed. Now she puts it down to 65. That's a big. That's mine now, finally. That's a big difference. You know what has saved everything? Chili pad. Oh yeah. Everything, saves everything. Put that thing on freezing, honey. There you go. Yeah. You're okay now. Chill out. Well it's cool too if you have the split one where you could technically, that's what I thought was one of the coolest things that they did. That's what I got. And I'm so glad we're back with them. If you hadn't heard us talk about chili in a while, like, you know, when COVID hit, it would just happen to be right when our renewal was. And of course, many companies were like, hold on before I commit to anything, we wanna see how things are going. And things have been great for that company. They're still killing it and doing really well. Yeah, so it's a pad that goes on your bed underneath your sheets and it's water cooled and there's independent. You can get it with two sides and you can literally warm up or cool down the bed. I don't have any AC in my house too. And it doesn't typically get super hot except for maybe a couple of weeks out of the year. And so I'm never really like that concerned about it and keep my window open. But the last few weeks have been like scorching hot and I pulled mine right back out. I kept it under my bed and then just put it on top again and got it running and it was a lifesaver. What I haven't done yet and I wanna do this because you guys, I think you guys both own this and I don't. I don't have that light, the clock light thing that you guys have. Oh, did you gotta get that? So what I wanna do. It's such a game changer. Well, what I wanna do with it because what I love about Chili is they have that in their app you can set the temperature to warm up as it's time for you to wake up. And you naturally wake up. That's what I'm saying. So how cool would that be to do both? Sink them together. Yeah, and see what- And simulate the sun rising. I know. Cause that's what the light does, right? That alarm clock, no affiliation with us. It was just such a game changer. You set the alarm clock and instead of like shocking you out of sleep, it's the glow of the light slowly brightens and you can put sound on it if you need that. I don't, I need nothing. As the light starts to turn- I like the birds chirping. It's nice. I wake up like I'm waking up naturally. Which is very, but yeah, you time it with the chili pad so the chili pad will raise temperature with the light turning on, simulating the sun rising. Yeah, I haven't done that yet. I wanna do that. You don't wake up like you're a zombie. You wake up like, you ever take an app or go to bed? No alarm clock, just wake up on your own. You wake up so much better, right? That's exactly what it feels like. Dude, I got a funny article I found the other day for you, Justin. Yes. There was this bar that came out with their own beer. And I think it's in Australia, I wanna say or maybe New Zealand. And they named the beer with a, they used a Maori, am I pronouncing that right? M-A- Oh yeah, yeah. So a Maori word and they thought they would, oh this would be a cool name for a beer. And the name was Huru Huru, which means feather. So they thought, oh, light is a feather, light on your tongue, whatever. But they didn't realize after they made this beer, they had to change the name because they also didn't realize that that's also slang for pubic hair in Maori. So. And they have a big Maori population there, you know? So people are walking in and they're like, yeah, you want some? Yeah, guzzle some pubes. Would you like some pubic hair beer? Delicious. That's bad. It's funny when you get some of those names for products that just don't do well in other countries and things. And I remember when Chevy came out just with a Nova in Mexico, they were just like, yeah, we're not gonna buy this. Doesn't that mean like broke down? It doesn't mean no go. Yeah, no go. No, yeah, we're not gonna buy this. It's crazy how something like that could actually kill something completely. It's funny how marketing works, like the car could be amazing, but just because the name is like that, it's gonna kill a certain percentage of it. Or it's offensive, you know, in another culture. Oh my God, the name makes so much, sometimes can make such an effect. Like Haagen-Daz, for example. Haagen-Daz, they made up. That's a made up word. Really? Yes, it's not a real- It's so hard to like say and pronounce. Because they wanted Haagen-Daz ice cream to come across as like, this is like, unique and different. You know, Swedish, I don't know, like European- Pretentious. Super high quality ice cream. It's like the great Poupon of ice cream. Yeah. It was literally- It's got the umlas. I think Dreyer's owns it. I don't remember who it was. And they're like, how do we make ones? Oh, let's name it. And they made it the word. Haagen-Daz. Son of bitches. It sounds like it's, you know, something else anyway. Dude, I read this interesting study that I thought was pretty fascinating that sometimes it's funny how things slip through the cracks with studies and with scientists. So women, when they're prescribed drugs, they suffer from at a much higher rate than men from overdose or over medication. They'll take a dose that they're supposed to and it just doesn't affect them while it's too much. Well, this is because most studies are done on young men. And so they establish a safe, effective dose on these young men. And what they need to start doing is considering that women, typically lighter, smaller and typically more sensitive to some of these drugs, need to take a lower dose. Is this cause more like young men sign up for these sort of experiments and things because they're, you know, like back then, like for guys, like, I mean, I would risk things just for money, you know, like way more so than, you know, my counterpart. Yeah, who's more likely to read and add, you know, somewhere that says, hey, you know, we'll pay you 50 bucks and give you lunch for a drug trial. You know what I mean? They can't have the side effects prior to that. Stupid men. Yeah, stupid men. Stupid men in their 20s, you know what I mean? That was a nice way of saying that young men are dumb. They're like, oh, 50 bucks plus free drugs? Yeah, let's do this. This'll be a good time, you know what I mean? We'll see what happens. Yeah, anyway, that stuff's hilarious to me. Yeah, man, I'm really excited about the release of The Spinach Trainer. It's been a while. I always know when we release something that people are gonna really like when like certain family members and friends come out of the woodworks. Yeah. So I've gotten more, I've gotten more DMs, text messages and calls from family and friends, which are the ones I tell you all the time that like don't listen to the show, don't really pay attention to the business. And every once in a while, that's when I know like either our marketing team did a really good job or we're addressing something that the mass population and not just our core audience is excited about. Yeah, didn't you say who was it, your aunt or someone? My step-brother, my cousin, my aunt, and even like Katrina and Cassie, like they listened to the episode when we launched it the other day and they both added it to their library. So I know when people like that that are close to me, that they start talking about it. I know, okay, cool, we did a good job. Yeah, it's funny, I was experiencing the same thing, but mainly from like trainers and people like in the fitness industry that have like a suspension trainer strap already. And they're like, oh wow, you have a program for it where actually can do it. Cause most of them had it as like just a tool that they had available to them. But they're like, oh cool, I'm gonna totally, you know, buy that and get into it. I was like, oh wow, interesting. Well, suspension trainers were one of the first that were like a legit alternative to free weights. There is almost nothing that I would say could, you know, compete or give you like that kind of, and you can get really creative with programming, with bands and body weight and do a really good job. But, you know, suspension trainers offer the same versatility, the variability and resistance. And you can get phenomenal, excellent results just from using them. And the fact that you don't have to, I mean, they're so easy to store and carry. And then of course- It's so convenient. And then of course, I think the demand right now is high for anything that you could do at home. And that's easy to find and buy right now. You can't get dumbbells or barbells anywhere. Oh yeah. So, and that's- This is like impossible. I wanted to bring that up on the show because I have got a lot of messages around that. People don't realize that we actually have them now. So we have them and we sell them. Limited supply, make sure you sell them. Yeah, yeah, no, it's of course, everything's limited, right? I mean, once it sells out, then we'll have to reorder and who knows how long it'll take. So, you know, get them when you can. And when you buy the suspension trainer program for us, from us right now, you automatically will get an email sent to you for 50% off on the straps. And the straps are already cheaper than if you were to go through like a brand like TRX or what like that. So, much better deal for everybody. Just make sure you wait until you get the program. As soon as you get the program, you'll get an email falls right up with a 50% discount on it too. First question is from Land 3 Emma. What are the physical and mental signs of overtraining? This is a good question because if you're really dedicated to working out, if you're really into it, if you're a fitness fanatic and you love it, it gets easy to ignore the signs of overtraining until they get really, really loud, okay? Cause if you love working out, you probably love the struggle, the pain, the sweat, getting sore probably doesn't bother you. So, when that gets worse and harder, it's like, oh good, I'm just gonna push harder, I'm gonna keep going. Just gotta barrel through it. And so it's important to identify these signs and signals because what you don't wanna do, here's what overtraining can do. It can actually not only halt progress, but actually start to go backwards. I've done this to myself many times where I keep going, keep going, keep going. Not only did I stop progressing, but I started to go backwards in my strength and in my stamina. And once you get to that point, it's hard to come out of it. So, here's some of the easiest signs for me, okay? Lingering achiness and stiffness in my joints, that's a big one. So, where you feel like strain, muscle strain, like the insertion point of my pec or my brachioredialis muscle or areas like that where they kind of just, they don't seem to get better. They're just kind of always lingering. And then I gotta warm up more and stretch them more before my workouts. So that's a big one. The other one is, and this one is pretty consistent for me at least and for a lot of clients I've trained. I start to get crappy sleep. I start to, I'm exhausted and tired, but I get that restless sleep where you wake up a lot throughout the night or you toss and turn, and you can't just get into that deep sleep and then you wake up even more fatigued. That was a clear one for me. Sometimes I think this is actually harder for the advanced lifter. Sometimes I think that like to your point of, you've been, you've trained through soreness. You've trained through a tired day. You've trained through a day where you didn't get very much sleep and then you felt better after you trained. And so you've been conditioned to push through. No days off, right? I mean, that's a popular hashtag and you see it on social media all the time. And so I think it's actually harder for somebody who's advanced sometimes to read some of these signals because of that. I think a subtle one that is hard to really catch for a lot of people is like a real hard plateau when you're training, where you're not progressing anymore or you may even see like you go into the gym and you were weaker this week than you were the week before. And some people just kind of chalked that up as oh, it's I'm off today or it wasn't a good day or whatever, but that could also be a sign that you probably need to rest a little bit more or feed a little bit more or pay attention to what your sleep is or pay attention to the volume of your training. The other, the one for me that I, the two that I like kind of watched the most is like when I'm, because I do it a lot still is overreaching. I did it a little bit today. I'm like my low back is way more sore than it should be. Why'd you push too hard? Did you work out with someone? I worked out with Doug, dude. You worked out with the beast. Don't be fooled by that guy, dude, you know what I'm saying? He's the ever living. Yeah, I just, you know, I made the mistake of like Doug's like, are you gonna use the platform or anything? I said, Doug, I'll just do whatever you're doing. You just do whatever you're doing. Then all of a sudden he starts stacking the plates and I'm like, oh, this motherfucker today. Jumping up. And after I come in, I can't back out and be like, oh, go ahead, take one of those off for me. You're the trainer. Yeah, yeah, yeah, right. Can't do that, yeah, so. Yeah, no, so I'm paying, but that's just it, right? Classic example of I over-trained. I did not need to either lift as much weight as Doug was doing for that or as many reps as I was doing. I've could have done maybe, you know, half of that and probably got just as good of a workout for myself. So those are the, that's the first one. And then the other one, as you said, is the achy joints. When I was training heavy and hard and consistent, like, you know, five to seven days a week every week, the first thing that would always let me know that I was over-training was my joints, my knees, my elbows, you know, battling that stuff all the time. I felt like I was beginning to spend as much time trying to recover from that, you know, doing deep tissue massage, doing all these mobility drills and stuff because everything was aching, putting myself back together just so I could go hammer to get in the gym. And really if I just scaled back a bit on the volume or the intensity, I could really solve that. And a lot of times for advanced lifters, it's because you're staying in a phase too long. You know, you could be over-training that way of training for too long of a period of time. And one of the best things you can do is just transition out of that and give your body a different signal. Well, also to tie in kind of what you guys both are saying, like all those factors for sure, but energy and motivation sort of like ties that all in together for me and I pay attention to that in terms of what I'm bringing into each workout. And I never used to really care so much about that going into workouts because I was in that mentality of like, I'm gonna do this by hell or high water, regardless of like how my body feels or, you know, whatever it is, it's like a mental discipline thing more than anything. And that would mask a lot of these signals that my body was telling me, you didn't get enough sleep, you overreach, you're too sore, you know, all these factors that you have joint pain, you know, that all plays into really realizing that you can get to a place where you charge up, you get more energy after you work out going into the next day. And I didn't really know that was a thing until I started to pull back the intensity and really scale that to find what the appropriate amount was specifically for me. And that just changed the game. That changed the whole environment for me in terms of like, you know, getting gains, but also like breaking through plateaus and then going, you know, even further than I've ever been before. Next question is from Terry, New York, 19. Does walking count as cardio or should I incorporate some steady-state cardio like running and or hit? What will keep me healthy while maintaining the most lean mass? It's definitely not cardio. Yeah, it's activity. It keeps your cardiovascular system healthy, keeps your body healthy. It's the best form of activity to do on a regular daily basis that would be closely related, more closely related to cardio than other forms. I would say it's the best. Here's a couple of reasons why. Number one, now running is not necessarily bad. The problem with running is nobody runs right. We don't grow up running. We tend to not run and then all of a sudden as adults decide, we're gonna run for exercise. So technique is off and we don't have to run properly and we overdo it and we hurt ourselves and it just becomes very inefficient and ineffective. But walking, we still do. We walk all the time. So having someone walk more usually is gonna produce lots of problems. Great, great form of activity. It's great for health. It's my preferred form of activity for me and for a lot of the clients that I've trained in the past. Now had you asked me this as an early trainer, I would've laughed and said walking doesn't count as anything. It's a waste of time, go do cardio. I know a lot better now. I know now the benefits of walking. And if the average person who just wanted to be lean, fit, strong, look good, if all they ever did was lift weights a couple of days a week, did that effectively and then walked every single day, made it a point to do a couple of walks every single day, they would have all their ducks lined up. It would be pretty well off forever. Well, the thing is that what you have to take into consideration with cardio also is, is this something that you can maintain for the rest of your life? Because if you use cardio to lose body fat, which most people are using it for, lose body fat, get lean, get to the body type or the body look that you're trying to accomplish and you use it to get there, in order to keep that body, you're gonna have to maintain that, right? You're gonna have to keep that up or significantly adjust your calories, which a lot of people wouldn't know how to exactly do that if they start to eliminate. So if you are gonna use cardio as a tool like that, you wanna be, use it judiciously because you don't know if it's something that you're going to do for the rest of your life. Now, if you're someone who loves to run, I'm talking totally different to that person. If you enjoy running and there's, it's meditative for you, it's you could consistently, you could see yourself going for a jog, you know, three to four times a week for the rest of your life and you really like it. I would never discourage somebody from doing that, but it's a lot easier to incorporate walking throughout the day for people and clients. And so I've just had way more success like speaking to step counts and saying, listen, okay, we've tracked to see where you're at right now, you wanna lean out a little bit more, looks like we're averaging 6,000 to 8,000 steps, okay, going forward now, I want you to get to 10,000 steps. And the way I want you to do that is you can either do it all in one, you know, 45 minutes to an hour walk or you can break it up in small 10, 20 minute walks after every meal throughout the day or when you start your day. And what I find with clients that utilize walking like that to lean themselves out and get in shape, it's more sustainable. It's something that they can continue to do forever, probably because you can multitask while you're walking. I used to get on a treadmill and answer my emails and do things while I'm actually moving and burning calories. It's just more realistic to do it long term unless you're somebody that absolutely loves to do cardio. Yeah, I just think a lot of people feel they have to do it. They have to do jogging, they have to do running, they have to do that to be able to reduce their body fat. And I've totally, there is a whole another way you can approach this. And just like the steps, the step count, I definitely lean a little bit more in that direction in terms of neat and overall activity for the day. I look at it more from a, can I be more productive? Can I be up and active and cleaning? Can I do things? Can I put things away? Can I get up and just make sure that I'm just constantly on the move? And you look and you see where that ends up at the end of the day and it's pretty crazy in eye opening, what that produces in comparison to just like this hour of running you've devoted where you've literally just sat there like, hamster staring at the wall, which to me is like, I just, I think that's like a slow death. I don't wanna do that. So, it's all about your preference. Like you can definitely do it if you enjoy it and you like being outside running, jogging, I get that. But for me, I just wanna make sure that like I'm contributing, I'm productive and I can wrap that all into my overall activity for the day, which then helps keep my body fat at a certain amount. Next question is from fretted wheat. I'm trying to improve my posture but find myself uncomfortable when I forcibly hold myself in a neutral position. Am I trying too hard? What are the best ways to improve posture? Okay, so posture, daily posture is not a conscious thing. Okay, so one of the problems with people who say, I'm gonna fix my posture just by being mindful and trying to stand up straight all day long. What torture? Like imagine all day long thinking about, oh, gotta fix my posture, gotta fix my posture. It turns you into like neurotic immediately. It does, posture's natural. Okay, good posture happens naturally. The key is getting the good posture that happens naturally. The way you do that is by strengthening the muscles that support good posture and helping to loosen the muscles that may be tight that are producing bad posture. Basically, you wanna create an environment to where your posture is naturally good. So you don't have to think about it all the time. Here's the other problem with consciously thinking about fixing your posture. If you don't have a good connection to the muscles that are producing good posture, you're gonna do so with compensations that can cause lots of problems. People who do this oftentimes have stiff necks by trying to stand up straight. Not realizing that they're activating muscles that probably shouldn't be activated so strongly just because they have weak other muscles that should be doing most of the work. So you wanna have good posture naturally. You don't wanna have good posture because you have to think about it all the time. It doesn't work that way. Well, that being said, I think there's some value in recognizing when you're exaggerating poor posture. For example, I do this all the time. We just drove a three and a half hour drive the other day and after about a half hour of driving, I mean, I find myself slouching more and more into the car and the next thing I know, I feel my low back starting to kick in and I just realize how I'm sitting and I just readjust myself. I sit all the way back up. I kind of prop my chest up. I normally will start to activate my core and squeeze my glutes a little bit and try and counter a little bit of the bad behavior that I've been doing for the last hour and a half. So I do think there's some value. I mean, I used to do the same thing when I realized that I had excessive pronation on one of my feet, right? So my foot would collapse in, now becomes a habit that every time since I pee probably four to six times a day, every day at least, every time I'm standing at the toilet and I'm being, I'm also rocking my feet, right? Especially the one that is over pronated. So there's some value of, in fact, I used to do this thing. I don't think I've ever done it on the show or on my Instagram, so maybe I'll share this. I used to do this little easy posture check for clients where I have them stand with their hands by their side, they come up and then basically what it is, is it kind of helps put people into correct posture and then I would tell them to hold that position. How's that feel? And some people it's like, oh my God, this is so hard to feel that. And I would tell them like, that's how far away we are from getting you to where we need to be. So just getting them to be aware of where it's at and then conscious of the things that they're doing that is not helpful, but that's not enough to fix it to your point. So I mean, that's not going to fix your bad posture. It's just gonna fucking make you tired all day long from activating those muscles like you're saying, you've got to do the corrective work inside the gym. And this is why we did prime. I mean, this is what prime is all about because we know that 90% of our clients that we trained, this was a majority of the conversation. I don't care what your goal is, the losing 30 pounds, building 20 pounds, getting great at your bench press, jumping higher, running faster. It doesn't matter. Everybody I trained, regardless of what their goal was, I had to address posture. I had to help them with that just because we all have these habitual things that we do every day that is not advantageous for having a good posture. And so we have to counter that inside the gym by strengthening certain muscles and stretching others. And so a good trainer can take a client, assess their posture, see where those deficiencies lie, and then integrate exercises and movements in their workout routine and that they can do at home and outside of that, that will start to counter that bad posture. And that's why I think that anybody listening right now, if you own any of our programs and you don't own prime, I think it's ridiculous because that's exactly how I would train every single client no matter what their goal is, that element is implemented into every single program that I've ever written. Yeah, I also think to like, I totally agree. I don't wanna be neurotic about it throughout the day and like try to like micro adjust and make sure I'm always like nice and neutral back position, everything supported all the time. But I do wanna use that as a reminder to get back to certain rituals that I have found from doing those tests and from going through a lot of the mobility exercises that highlight deficiencies and highlight things that if I don't address them constantly we'll start to create tightnesses and then pains that I'm gonna suffer from if I don't put the work in. So there's certain things I'm sitting all the time. I'm driving all the time and I have to be conscious that my foot tends to externally rotate and now this keeps placing a lot of pressure up the kinetic chain. And so when it gets up to where it gets tight it gets up to my hip, it gets up in certain places where I really feel if I have been neglecting trying to counter that. And so I just, I try to use that as a reminder that I need to really put in place a few times a day where I go through those specific mobility exercises to strengthen and counteract that but also then apply that to my workouts so we can then strengthen around the hole to pull your body back in optimal alignment. Next question is from Marissa Lyft. Repeat, can you please settle this nutritional question my husband and I have had for years? Is it better health-wise to eat the whole pan of brownies in one sitting or spread it out throughout the week? Now first, before we answer this, let's go. I love this type of stuff. Let's guess, do we think that the wife is on the eat the brownies on one side of the pan? No, the husband is just like me, crushes the whole pan. You need to eat the whole thing. That's what I was thinking. This is the reason why I keep stuff like that out of my houses. I just don't have that self-discipline. My Katrina, she can do this. She could bake brownies and we could eat off of them for like the next month. Just little pieces. Yes, in fact, I have this client that she, every, this is tradition for her. She's done this her whole life. She's in her fifties. And she eats for her birthday month because she's not a big sweet eater. She's her diet's in check. She looks phenomenal. Not just the week, the month. So the whole month, she eats cupcake every single day, but it's a quarter of a cupcake. She eats these little cupcakes. She cuts them in fours. And every day she just has one little, that's like perfect. Yo, it's great. And I don't tell her not to. I said, that's great. I mean, she has the ability to manage that and keep that in check. And honestly, that is how, if I was going to have a client, you would much rather do that than to over consume in one sec. On all levels, it is far less healthy to eat a bunch at once rather than spread it out. On all levels, physiologically it's worse. You're overloading your body probably with extra calories, tons of sugar, hitting the body, tons of potential food intolerance issues. These types of foods tend to bother people's guts. And if you push a lot of them, you're probably gonna have those kind of issues which cause inflammation. Let's also talk about the psychological factor. That's binging, right? That's encouraging this relationship with food where you over-indulge all at once and you don't have the ability to enjoy it a little bit but then also back off a little bit. And then you punish yourself about it later, like inevitably, like so you go through it. You're mindless. You're not even really enjoying it as much as you're trying to get it in quickly because you're just looking at it as an opportunity that's only right now for me to get all of this in. And it's not even as enjoyable as like really paying attention to the taste, the flavor, all of that. It's just about getting it in. Well, the truth is too, it's important. I think you have self-awareness on why you have behaviors like that. And by no means am I pointing the finger here. This is my, to this day, damn you're 40 years old and I'm very aware of this behavior in myself and still struggle with it. When you have things that are so deeply rooted that go all the way back to childhood, just becoming aware of your shit doesn't just fix it. Doesn't change it. Yeah, I still have to have this conversation. Anytime stuff like that is in my house, I know my behaviors. I know my habit when it comes to that and I play my own mental mind games of justification. Oh, I trained really hard today. I started having this debate with myself on why it's okay for me to do it. And it's so funny, but it's like, so the easier thing for me or the best way that I control this is I keep it out of the house. I mean, that's for me, that's just a better approach. Yeah, I would love to have it in there and have the discipline to do a quarter. And have I done that before? Sure, I've done it, but I'm very susceptible to making up an excuse on why I think it's okay that I can smash the whole pan. This is all rooted in the, and for many people, it's rooted in the feeling that you're depriving yourself and restricting yourself. And every time you don't eat sweets. So then when you do have the sweets, now you switch to a different mentality, which is, well, I already broke the first rule, which is never to happen. Let it all in. So now let's just go for it. The reality, what you should do, and this is kind of part of the practice, it ain't easy, but this is part of the practice of developing a better relationship with this, is to understand that you're choosing. You want to not eat it all the time. It is a choice. Here's the thing. If somebody forcibly takes something from you, it's much more difficult than if you voluntarily give it up. This is a fact. This is a total fact. Try getting an alcoholic to quit drinking when they're not voluntarily choosing to do so. It's almost impossible, even if they know it's good for them. They may even know in their mind, yeah, I probably should quit drinking, but that force feeling is what makes it a problem. So understand that when you choose not to eat these types of things, it's not because, ooh, I'm restricting myself and I need to really punish myself and push myself. It's, I don't want it. I don't want that. I know it's gonna taste good. You can acknowledge all that. Yeah, I know it tastes good. I know I enjoy eating it. It's all good, but I choose not to because actually these other things are more important to me right now. And then when you have it, you have this conversation. Yeah, I choose to have it right now. I know some of the doesn't have these qualities, but also has these other qualities, and that's also totally fine. And then, Justin talked about that binge process. Next time you're caught, you catch yourself in that process of eating a lot of something. Try to pay attention to this. This is a big one. Try to become aware of this. It isn't so much the food that you're tasting. It is the anticipation of the next bite. It's a very, this is a very unique and strange quality of that binge mentality. It's not about the bite that I'm enjoying. It's about getting the next one. It's the anticipation of getting that next bite, which is why when you binge eat or you have this type of behavior, you tend to eat very quickly. You're not actually enjoying the brownies. You're waiting for the next one and the next one and the next one until it's all gone. And then you sit there and you're like, oh, what did I do? I think it's really important you unpack it because honestly, that has nothing to do with why I do this. And I know that. Yeah, yours is more unique, I would say. Yeah, well, who knows though? Maybe more people can relate to this. They just never have thought about it like this. When I grew up, and there's five kids in a house and as a kid, so I'm not buying the groceries, our parents are, if we got a six pack of soda or we got a, what is that, not a pint? A pint of ice cream? Yeah, what is it coming? A gallon. No, it's not a gallon. It's like a quart. A quart, there you go. Yeah, like a quart of ice cream or whatever. A mile of ice cream. This is the wrong thing. Are we talking metric? Are we talking standard? Or what are we doing here? 15 minutes of ice cream. This much, right? Or a thing of Oreos. When you have five kids plus two adults that are, and for us, it was a big deal, right? If my parents spent outside of the things that we absolutely needed to get some of the junk food or the treats like that, it was a big deal. And most boxes come with only eight to 10 servings and fruit roll-ups and weird shit like that. So it was a race to get to it as fast as you could and have as much of it as you can before somebody else did. Because it might hit your house and you not get it. A six pack of soda, you might not get one. You know what I'm saying? If someone decided to have two before you decided to have one, you're assed out. Get it in real quick. So you had to get it in. And I remember getting, I remember this was a long battle for me as a kid growing up. And then I remember becoming an adult and I had my own place by the time I was 17 and had a job, made my own money. I remember like for me, I made the conscious effort. I'm gonna fucking buy a whole court and eat all of it because I can. Yeah. It had nothing to do with, Do I need to be healthy for me? Am I serving myself? No, it had everything to do with, I couldn't have it before. I can now. I make my own decision. I'm an adult. I'm gonna do it. And I still struggle with that today as a grown ass adult because I first went through all of it as a child. Then I went through my 20s of giving it to myself because I could and then justifying it because I trained hard, I worked out good. I didn't get fat from it. I balanced that out through playing sports and training and exercise. So this justification of I deserve this and I can do what I want. So that's the mental battle I have with it. Yeah, I was a little bit more of a treasure hunt for me growing up because my dad would like hide them in different places and cabinets and things and up on top of the refrigerator. And he thought that like, you know, I'm going to work. I'm gonna come back. And I would just start finding all of his treats around the house and start eating them. And he gets so pissed off. But, you know, that was just one of those things. It was like, you held it in such high regard because it was like, why is he hiding it? You know, like, ooh, this is tasty. And like it just became a thing. These things become hardwired, isn't that funny? Like you, the way you treat food in your house, your children become hardwired to eat that way. I mean, when I was a kid, and this is part of the, you know, my parents' culture, the Italian culture. I mean, they grew up very poor. So you ate all your food because we don't know when the next time we're gonna have a meal like this or whatever. And so when we go to, and when I grew up, I wasn't without, right? My parents were, you know, middle class. My dad worked very hard to provide us with the middle class lifestyle. So I have no experience growing up the way my dad did. So I don't know what this is coming from. Or especially my grandparents and my grandfather. You know, he eats, if you give him a bowl of boiling hot pasta, no joke, right off the stove, so hot, you stick your finger in there, it'll melt your skin off. My grandfather eats the whole thing in three bites. He uses a fork and a spoon at the same time and eats it all. And this is because when he was a kid, he'd go to work at the age of, you know, 10, 11, 12, literally go on a train and disappear for days at a time, come back with some money to give his mom. And he would get hired by these farms and landowners. Food lines, huh? And what they would do is when they would feed the workers, they'd be out a big, big massive pot of boiling hot beans to feed everybody. And he's 12, he's working with a bunch of men. And if he didn't get in there and ate that boiling hot beans, by the time it cooled down, there'd be no food and he would starve. So he learned how to just inhale this hot ass food. We joke with him and tell him his mouth is made of his bestos, because he can just, but you know, when we would eat at my grandma's house, me and my cousins, so there's like, you know, six of us, seven of us, a lot of us, we would all sit outside in the patio and my grandma would service the food and then she would come out and she'd have money. This is no joke. This was a kid. This was a terrible thing to teach a kid, but she would come out with money and she'd say the first person to finish gets a dollar. So we'd be like, ah, you know, just training a kid, super fast, you know what I mean? Or she'd put a timer. All right, when this is up, if you're not done, you're in trouble. Oh, I got five seconds left. Different times, man. I need to finish eating this, you know? So you end up developing these, you know, these bad eating habits. So, but yeah, this is something that you want to become aware of and unpack it. And for me, it was paying attention to the fact that it wasn't about the food that was in my mouth. It was about the next one. I remember when that first hit me and I, as I was eating, I'm like, wait a minute, I'm not even enjoying what's in my mouth. Yeah. I'm just thinking about the next one. Just trying to get it all. This is kind of stupid. Anyway, look, Mind Pump is recorded on video as well as audio. So if you want to come watch us as well as listen to us, come to YouTube. Also, you can find all of us on Instagram. You can find Justin at Mind Pump, Justin, me at Mind Pump Sal, Adam at Mind Pump, Adam. And finally, we did mention our new program, Map Suspension, just released right now. You can go to mapsuspension.com, use the code suspension20. That's suspension the number 20 and get $20 off. This promotion is short-lived, will not last. It's a brand new launch. Go check it out. I think this happens anymore, but this was like in the 70s and 80s when pitchers or players would show up and play like on a lot of drugs. There was that one, there was that one pitcher. You think that doesn't happen still today? Well, do you think it still happens? Of course it still happens, bro. Dude, lines of blood. Yeah, the drugs are just different. They're better, you know what I'm saying?