 In this episode of Mind Pump, we answer fitness and health questions. People who wanna know how to get leaner, build more muscle, do exercises better, live healthier lives. But we also had some fun introductory conversation. That was for the first 41 minutes. This is where we cover current events, talk about what's happening in our lives. Sometimes we mention our sponsors. Here's what went on in today's episode of Mind Pump. We started by talking about Paul Saladino and Terry Walls. They had a nice discussion on a podcast. Paul Saladino is the doctor. Meat versus veggies. Advocates for carnivore Dr. Terry Walls. It was the famous doctor who was able to reverse her multiple sclerosis through eating lots of different types of vegetables. So it was a good discussion. That led me to talk about mixing Organifize green juice with Organifize Neutropic Pure. When I mix them together, it makes my brain tingle. Makes me a better podcast. About 10 minutes in it hits, boom. In fact, if you listen to the podcast, it's actually 29 minutes, you can tell when it kicked in. Pay attention. Anyway, Organifi is one of our sponsors and we have a 20% off discount for you. That's a massive discount. So here's what you do. Go to organifi.com forward slash mind pump and use the code Mind Pump for that discount. Then Justin talked about a new bar where people hang out and drink new tropics. Sounds like a lot of fun. Not. Yeah, no alcohol, just Neutropics. You know, but it gets late. Then I talked about the new Meir wine line. So they make these insulated bottles with decanters. That's a new word that I learned today. And wine cups. So you can travel with wine in style. With ease. If you like to hike and get smashed, you gotta check this out. Anyway, go to meir.com that's M-I-I-R.com. Use the code Mind Pump for 25% off your entire order. That's a quarter of the price gone. Go check it out. Then I talked about one of our maps. Users maps of course is our fitness programs. Kyle Frame, he used maps, split and got ridiculous results. Added over an inch to his arms. Good job, buddy. Even neck gains. Then we talked about the Tesla copying crappy truck by Nikola. Whoa dude, slow your roll. Just kidding. It's an awesome truck. Adam and Justin like it more than the Tesla, but of course I'm a Tesla fanatic. Then we talked about the Valentine's Day Burger King promotion. Get a free whopper. Listen to the episode to find out how. I talked about how it's harder to get leaner nowadays and we kind of speculate as to why that could be. And then I talked about the doctor in China who discovered the coronavirus, tried to alarm the authorities, ended up dying as a result. That's not cool. Dang. Then we got into the questions. Here's the first fitness question. What is the best plan of action for gluteal amnesia? That's not a real term, but what they're talking about is look, my butt doesn't respond when I work out. How do I fix that? So we talk all about that. The next question this person says, how do you feel about the daily practice of doing things like 50 to 100 pushups every single day? So we talk about the value of daily exercise, short daily workouts. The next question this person says, hey, when I do dead lifts, should I do them until my hands and my grip fails? Or should I stop a couple reps before that? So we talk about failure, it's benefits and it's detriments. And the final question, this person has externally rotated feet. That means their feet turn out like a duck and they wanna know how to fix that. So if that's you, listen to that part of the episode because we give you suggestions on how to not look so dorky. Afflack. Also this month, maps split. This is our six day a week bodybuilding, physique competitor, bikini competitor and spider program is 50% off. It's a hardcore workout routine but it does produce phenomenal results. If you wanna get your body to change, if you wanna see muscles develop, if you wanna build a faster metabolism so it's easier to get lean. I think you're talking to me. And your hardcore, you don't mind going to the gym a lot, get maps split and get it now because it's 50% off. Here's how you get that discount. Go to mapssplit.com, that's M-A-P-S-S-P-L-I-T.com and use the code split50. That's S-P-L-I-T-5-0, no space for the discount. On the way to work today, shout out to, how do I say the Paul's last name? Saladino. Saladino. Yeah, it's Saladino. I don't know my Italian last names. I don't know. You gotta roll it off the tongue real fast. What did I say? Damn sexy Italians. What did I call them before? Saladano. I thought I said it right. I said Saladino. He said Salamabad. I didn't say that. I didn't say that. I was listening to, you know, I already liked him. I like him more and more. Yeah. Even though. Man, he's been taking heat too. And he, man, I feel for him. He handles it well. That's what he does. He was on the doctors going back and forth. That's why I think I like him so much. They've been hammering him. I think he handles himself really well. And he's not afraid to have conversations that challenge his own beliefs, which is cool too. Like I was listening to him speak to Terry Wall. So he just, he popped up in my feed. I'm not like a regular listener or anything like that. But he popped up in his feed and I saw he's having a conversation with Dr. Terry Walls, who we know. And I thought, oh, wow. What a, what a like polar opposites of the spectrum. 100%. So I thought, oh, this is cool. So I'm listening to it. I'm only like a quarter or halfway through right now. Good discussion. Very good discussion. Really, really good discussion. A little high level for the probably average listener, but people that are really interested in the microbiome and interested in both carnivore and somebody who's like hardcore, like veggies six times a day. She's not vegan, but she eats a lot of plants. Yeah, she's not vegan, but she's, you know, recommends six large servings of vegetables a day, which is a lot, you know, tough to get much other stuff effort. She's the one, she's the doctor. You can, you can look her up on YouTube. She's the woman who reversed her MS through diet. Crazy. And she was also recently on, I think the doctors also, she was also on there. Oh, wow. Some of the points that the carnivore diet people make are now, I don't, the conclusions I don't necessarily agree with, but a lot of the points they make are absolutely true. For example, plant foods, plants don't have the same defense that animals do. For example, animals have teeth and hooves. They can run. They could kick you. They could hurt you. That's their defense to prevent them from getting eaten. Plants don't have that. Obviously they grow, they're there. They don't have a very good defense at all. So a lot of the defense mechanisms that plants have to prevent themselves from getting eaten are things like bad taste, poison, foods, you know, they make themselves very hard to digest. Reactions, all bitter. Reactions, right? So here's a good example. Wheat is one of the most widely consumed plants in all of human history. We've been consuming it for, since the dawn of the agricultural revolution, it was easy to grow. It's nutrient, you know, calorie dense, whatever. If you picked wheat out of the ground and ate it, it would destroy your stomach. It would shred your body. Yeah. You wouldn't be able to do it. So you gotta pound it into dust. We have to process the shit out of it. Even ancient, even back in the day, what they would do with wheat is they would take wheat and it did look different than the wheat we have today. I know we've changed it through modifications and breeding, but they would take the wheat and they would grind the shit out of it. I don't know if you guys have ever seen the big ancient wheat grinding stones that they would use back in the day? I have a poster of it in my house. That's weird. That is something that would be above Sal's bed. Next to Kathy Ireland. Look at this. This is so cool. But they had these big stones and then they would push them, people would push them in a circle and it would grind over another stone and it would grind the wheat into a powder so that it could be consumed. And this is how humans have been able to eat lots of plants as we process them. It's also how we're able to eat meat. So it doesn't mean that meat is not, is something that we don't need to process. We do, we cook it, right? Since we've been using fire, we've been cooking meat and it allows us to capture far more of the nutrients. Most of us in this room can eat a half pound piece of steak, but if it was raw, you wouldn't be able to do that. So interesting points that they bring up. So it does make sense that someone may have immune reactions to certain foods and have to avoid them like plants. So I definitely think that there are people that are, I just don't think it's the majority, but I like him because of the way he talks about it. No, me too. He's smart. I like a healthy debate like that too. Like people that are very, very educated and have their own specific stories of how it helped them and like the nutrients and everything else that they've like steered towards with that. Like Terry Wall story is amazing when she was on the show. And she's brilliant. And she's brilliant. Oh, I loved her. Do you remember when we first, when we interviewed her? She was one of our first... Very first. She was the first phone call. She was the first phone call. She was annoyed with us big time. Initially. At first she was, but then she liked this. That's so bad, yeah. We won her over. That's like episode, I was like way before, is that in the hunt when we were in like an episode or something like that? I would say, well, maybe, that's good. It's early. We were in the, we were out of dugs. We were definitely before episode 300 or 400. Oh yeah, yeah, yeah, absolutely. Because we were, but we were out of Doug's house. So if we were out of Doug's house, we were in the studio. I would think that we, how long have we lasted? No, we interviewed her in the studio, didn't we? Yeah, yeah. As I said, we were out of Doug's house. We were in the studio. So, what would you, Doug, what would you say when we moved out of your house into the studio? I would think almost a hundred. Probably. I could look it up. Yeah, I would say we did the first, at least 50 to 70 at your place before we got into the studio. You never know, my ADD's gonna hit. You know what helps with it though? No joke. The Organifi Green and Pure. I mixed them together. Yeah. Oh, how is that? Is it good like that? Actually kind of zeroed in. So there's a few combinations you could do with the Organifi products. And I've, you guys know me. I'm a supplement. I don't know, what would you want to call me? Horror? Yeah, I guess. Supplement, horror. Village bicycle. So, everybody gets a ride? Yeah. So I take, if you, if I mix the red with the green. Christmas blend. That's a good pre-workout. If you mix the green with the yellow. Kermit blend. Before bed. Yeah. Really, really good for before bed, anti-inflammatory relaxing. I do that one every now and then. Pure with green. Great for focus, concentration, and just overall mental, I guess, capacity or whatever. So before the podcast. So it still has to kick in. Give me another 15 minutes. And then I'll be able to pay attention. Yeah. Now have you looked at like, you're not combining anything that's gonna create some weird reaction and make your penis shrink or anything like that? No, no, no. There's not. You probably should look into that. Yeah, I think you should. He's circling by his little side effects. Hopefully. Because it's a terribly large, you know what I mean? Yes, we didn't do tropics. Did you guys see, there's like this whole movement. I think it's in LA specifically, maybe New York too. I love LA movements. They're always the best. They're my favorite. Typically lots of woo in there. But this one was actually like trying to get people to gather into these bars and hangouts without alcohol. So their whole thing it's can you forks, I think is the name of these types of drinks where they're like basically in the tropic drinks that they make all fancy like cocktails and everything. Really? Yeah. And it's like this whole thing where you go out and hang out with your friends, you talk and all that and you're less fun. I was like, okay, cool. And so are we gonna get pitched like some multi-level marketing while we're there? Or what was gonna happen? So let me get this right. It's like a bar, but they're not serving alcohol. They're serving new tropic drinks instead. Yes, exactly. That sounds stupid. Yeah, do you think it's gonna take off or what? Just go to Starbucks. Because I have some coffee. Because even as much as I like Pure for example, like we love Pure, I mean for the most part I'd say we have that almost every time before we get on the podcast. Even as much as I love that, the feeling that I get from it, it's like it's more conducive with what we're doing. We're having to talk and so I want like clear a clear mind, I want high energy levels. But it's not even like taking 300 milligrams of caffeine. I'm not wired on it. I'm not like. It's not like alcohol. Yeah, I'm not loose. Like I'm not. Well, apparently they said it makes you feel like happy. It's like a up. Well, yeah, I don't know. They're trying to sell it hard. No, no, no. It's not gonna make the unattractive girl appear more attractive, right? Yeah, that's the magic of alcohol. That's the magic of alcohol. Like that's the thing. This party sucks three drinks later. Or it helps the socially awkward guy get over and fucking say hi. So how funny is that? Confidence. Think about that for a second. Most people suffer from some form of social anxiety, which is why when you go to meet people, alcohol is always, yes. It just does. It's always there because all of us are socially a little... Well, I would argue that's the main reason why it works so well and why clubs are the way they are is because they serve alcohol. I think you take, like I know that weed has come on the scene big and they're making lounges like that. But it's not the same though. I bet you it's not. I haven't been to one. We try to be interesting to hang out there. We would be more socially anxious. So we did one of the first ones. Yeah, I don't really like talking to people. We did one of the first ones in the Bay Area when we first started the canvas clubs. And I mean, it wasn't like cracking or anything because it was still kind of under the radar, but we had enough where people were, 15, 20 people were gathering in the lounge and it's different. You mean people were in corners getting high? That's what I'm saying. You just stoned. There's not a lot of... It doesn't promote socials. So no, it doesn't. You start staring at things. Yeah, if you had all self-conscious and a little bit anxious, smoking weed's terrible, you know what I'm saying? All of a sudden you're like, ooh. Yeah, you forget what people are saying. They know what I'm thinking. Or you clam up more, right? I mean, there's a small percentage of population would say that they're more extroverted on marijuana, but for the most part, I think most people kind of clam up and quiet. I think it's good with people you're outliers. It's good with people you're already comfortable with. Right. And that's what we see with the lounge is that you'd see these little... The groups? Yeah, little groups of three to five people that came together. And they're not talking to anybody else. Yeah, they're not talking to anybody else. So it's like that. It might as well go home. The thing with bars and stuff is just people intermingling like crazy. Imagine being like a 22-year-old never had weed for the first time. You see that attractive girl in the corner and you're like telling your buddy, I want to talk to her. And he's like, listen, I know you're nervous. Hit this joint real quick. Hit this bong. Hit this bong real quick. Terrible idea. Hit the bong. I'm like, fuck, I want to go home. All right. Take me home. Geez. So when did these things start up? How did you come across this joint? It's called Ken Euphoric. Ken Euphoric, yeah. One of my old clients actually sent it my way and was like, have you heard of this? And was like, no, I never heard of it. Yeah, they're like, yeah, what do you think? I just, I don't know. I mean, I think like they're trying something new. And again, like they're just trying to create a market for something that I think is, it's kind of forced. I think this is the millennial idea. Oh, you want to, you know. I don't think it's going to work. It is. I really don't. You want to hear another millennial idea that's kind of along those same lines? Yeah. Have you guys seen these clubs where, okay, typically you go to a night club and there's alcohol and loud music. It's a big part of the- Oh, I know what you're talking about. And dark lights. Dark lights, loud music, that's also to help with the social anxiety. It's loud. So you're talking, other people aren't listening to you, whatever. So these are night clubs where you go and everybody puts on headphones. Yes. It's silent in there and you're wearing headphones. And everybody's dancing. You don't get an idiot or anything. So I hear those are, I actually hear those are really fun. Yeah. So do you have the colors that match with the person? Yes. So the idea is that you could have like three or four different genres of music playing in the same club. And you see like, if I walk over to a girl and she's got pink and I'm rocking blue, we're listening to different music. We're not dancing together. And we're obviously into different music. But if I walk over and I see girls got the blue lit up, like we're listening the same thing. Yes, but that- I hear they're cool. I haven't been to one. But that pickup line is as brilliant as it is. It's only one pickup line. Cause yeah, that's like- It gets you like some face for a second. Yeah. I can see that. Like you go, oh wow, you got the same song. And then you're done. And then you go to a nice girl. You know, I was actually thinking about that. I wonder how the interaction is these days that dances and everything. Cause do you guys remember how aggressive it used to be with the whole movement of freaking and everything where you just get behind somebody? Oh, I think it's probably just as bad, if not worse. But there was guys that would just swoop up behind girls and just start moving up and down on them. And I'm like, whoa, guy, that just happened a lot. A bed doesn't happen as much. Just like these days suck. You can't do that anymore. Yeah, you can. Yeah. You can't just grab a girl and just stop by that. You can't just air hump anybody. Yeah. Come on. Let's bring it back. I remember, man, they used to, you would dance and it was like, man, if there were no clothes there, everybody's getting pregnant. It was like, that's how close people were doing the thing. There was a lot of movies around that too, around a certain time. There was, I know, a dirty dancing, but then there were other movies that would come out. It became a thing for a second, right? It was like the Bobby Brown moves where you're just freaking all the way down. Speaking of alcohol, Doug, can you go on the mirror website? I don't know if you guys knew this. So you guys know Mirror, obviously, the company, we're sponsored by them. They make cups and- Yes, my fantastic cups for coffee and anything else. Yeah, really insulated cups and whatever. Look what they have. Oh yeah, we almost bought this for Rachel. For a wine? Yeah, yeah. They have a line for wine. Yeah, Katrina and I were looking at gifts for Rachel and I told her that this would be a really cool gift for her right here. So what is it? It's two insulated containers, mirror containers, plus the cups and it's made for wine. Yeah, the two on the left are Tom, the right are the tumblers, right? And then the left, I forget what you call it. What do you call the ones where the wine breeze, Doug? What's it called? Like a decanter? Yeah, yeah, like a decanter. Oh, really? Yeah. Oh, that's cool. So it decants? Am I using the word probably? Yeah, I don't know if it's a verb or not. Is it a verb? It decants the way in the wine. Definitely does a good job decanting. You have a say? Wow, that's actually kind of cool. No, it is cool. I feel like that's such a hipster thing right there. If you go to the park with a girl. Exactly. No, instead of carrying like a glass bottle around. So at that you could throw that in a backpack or whatever. And you know, smash while you're hiking. Yeah, get out the picnic blanket. That's, they have good style. Everything they make looks really, really good. Yeah, it looks really sharp. So how does a decanter decant? What is it? Just the way it works? Yeah, no, they normally, yeah, normally it's, they normally are shaped a certain way. Aren't they dug the way they breeze? I'm no expert on this. I know. Well, I expect you to be a good, yeah, yeah. School us. I finished my training. Have you guys ever gone wine tasting before? Yeah. So I've only been there once, but I remember the guy would pour the wine. You've only wine tasted once? Or twice. Wow, really? Yeah, that's me too actually. Really, you too? Yeah. Oh, I'm more into whiskey. I guess, so I'm the asshole who should know more about this thing. How many times have you gone wine tasting? Probably 20 something. Wow. Yeah, really? Yeah. They're not even a drink girl. I mean, it's fun, it was cool. I guess, you know, you guys have been in the same relationship for fucking 40 years. I've dated a lot of girls. That's like a thing to do. If you're dating a girl, like let's go wine tasting for a weekend. It's like a very, I think, go-to date move, right? Right. So I've dated a little air balloon right after that, right? It's a lot of, did you do? Did you do a lot of air balloons? No, I did. They were so expensive. I actually had a client buy me one and I never used it. Bought you a hot air balloon ride? Yeah. That's like 600 bucks. I feel like it's the most, that sounds like the most boring thing in the world. Dude, whatever happened, we were going to go up there and do a podcast in a hot air balloon. We were going to be the first podcast that was going to be our staple moment. What a terrible idea. You know how loud those things are? Yeah. When they turn the thing off? Oh, yeah. Yeah. I wish we, I wish- I wish to mention sounds- Can you start that, can you start making a list when we have ideas that just, that we don't do, that were like awful, or that we did and it just totally flopped? That sounded like such a good idea. There's a lot of ideas like that. Do you remember your idea that you had that we actually did, which I know was a terrible idea we did anyway, when we recorded on the road? Remember that? We put our- We put that out. We did get out there somewhere else. Hey, I'm not conceding that that was a terrible idea. Bro, that episode- We tried it. And we went hard on that episode. There was a lot of stuff said on that thing. Well, it was also- It sounded like a bunch of bros. It was also the worker B and me. You know what I'm saying? It was like, we were multitasking there. Right. Yeah, that's true. So it wasn't just like, hey, this would be great. People are going to love it. He's like, hey, guys, I want to swim, but I also want to podcast. Put the headphones on and let's make this happen. Yeah. Who do you think has had more worse ideas? More worse ideas? Probably South, right? Well, I have just more ideas in general. Better English, anyway. So it's a lower percentage. It's just a lot. It's like Babe Ruth, like more strikeouts? You swing the bat a lot. You just used a sports analogy for that. Dude, I'm so proud of you. I'm telling you, right? It worked, actually. I know all about the baseball. No, your sports ball knowledge is coming through, dude. Did you guys see the kid on the forum that posted his before and after from following MAPS program? No, I didn't. All right, I'm going to pull it up right now because- Which one? Dude, Kyle- We have a lot of them. Yeah, what's his name? Kyle, I had it written down. Kyle Frame. So Kyle Frame followed MAPS, and I think it was MAPS anabolic that he followed. So check this out. Young kid, no, split, MAPS split, right? So he started October 30th, 2019, and then finished February 9th, 2020. So check this out, right? I love these measurements because he measured everything. His neck went from 16 inches to 16 and a quarter. So he's just gained muscle overall. Yeah, neck gains. I know. Chest went from 43 inches to 44 and a half inches. Yeah. His waist generally stayed the same. His thighs went from 24 inches to 25 and a half inches. So that's a one and a half inch- Yep, gain. Dang. His calves stayed about the same, went up a little bit. Sorry about that. It sounds like you got my genetics. You get the mind pump- You get the mind pump curse? Yeah. And his biceps went up from 13 and a half inches to 15 and three quarters inches. Oh, wow. Huge gains on his arms. That's huge. You go arms. Yeah, isn't that great? Yeah, it's awesome. Those are huge. How old is he? It didn't, I didn't say, but it looks like a young kid. Yeah. Yeah, it looks like he's younger. Yeah, definitely younger than we are. Yeah, anybody's young. But that's great. You know, listen, if you have, if you're following a maps program and you have a great before and after or measurements or whatever, DM them to us. We love seeing that kind of stuff. I love it. You know, every once in a while, I'll post people's progress because I just think it's super cool. Did you see the, what I shared with you guys in our text message this morning? Oh, the electric car. Look out. Sal and Tesla. Look out, buddy. Watch out. It's the front name. It's a copycat, dude. Bro, no. Bro, they actually designed it and everything. Awesome. So much better looking. I would drive that truck. First of all, I would drive that truck. A sexy truck, dude. The name alone is silly. They're copying, obviously copying Tesla. They call it Hater, dude. Nicola. That's weird. Don't be a Hater. It looks like a Ford Raptor, dude. On steroids. Someone's going to start Pump Mine one day. So you're going to hate it or what? Do you don't hate? They have no track record. We don't know if this truck is actually good or if it'll explode or how awesome it is. That's so exciting about it. Yeah, we don't know what's going on. Revolutionary. I don't think we need to worry. 900 horsepower, zero to 60 in like 2.6 or 2.9 seconds. How much faster are we going to go? This is getting silly now. Ludicrous speed. Can your geometry truck do that? Your geometry truck. I don't know, man. I will say this. Okay, tell me. Now that's a good looking truck. It's sexy, dude. It looks like any other truck. It doesn't look like a truck. That's a good point, Sal. That's a good point. No ingenuity. That looks like a truck. Oh, gosh. Yours looks like a five-year-old drew it. No, why are you saying mine? You owned it now. It's like, yeah. So excited about it. You know the Tesla stock, though, to me is very... Scary. Yeah, dude. It doesn't make any sense. If you bought a long time ago, Sal, get your money out. Hurry up. To me, that's crazy. Can it keep going that way? I know that Tesla trades not like a motor company. It trades like a tech stock company. It's a bunch of speculation, dude. I mean, let me look at them right now and see what they're at right now. It's insane. It was like $900 or something. Well, at its peak, now it's down to $778. Oh, wow. It's moving that fast. Yeah, dude, the fluctuations are silly with it. It doesn't make any sense. I mean, back in October, it was $250. And then it hit at one point. What was it, $887? Oh, I thought it hit $900. Like a few weeks ago or was it a week ago or whatever? Oh, I thought it hit $900. Yeah, it doesn't make any sense. Anyway, oh, did you guys see what Burger King's doing? Mr. Marketing guy, you love... Oh, for Valentine's Day? Yeah. Well, without you even... Tell me about it. Without you even telling me, I love Burger King as far as their marketing. They always have great, great stuff they do. Yeah, I don't know about their burgers, though. When was the last time you guys had Burger King? When I was in college, probably. I preferred them, though, to McDonald's. McDonald's is terrible burgers. You're a Whopper guy over a Big Mac guy? You're definitely a Whopper guy. Big Mac is a bread sandwich. I mean, I used to eat Burger King and McDonald's that regular that they both would make it into a week for me. Because that's how it would be. Oh, I had McDonald's last time. I'll have Burger King. You were on the ball. It was Zach Carl's Jr. You were 24 hours a day trying to gain... When I think back to my early 20s and teens, my diet, and I think how I eat today, it's so insanely different. Like even when I got into training, like even when I first got into fitness, fast food was still a semi-regular thing. Oh, totally. Like it wasn't like it was... Because the way you would gauge it is I'm not gaining... I'm not gaining body fat. I'm trying to gain weight. So these are calories. There's proteins, carbs, and fats in there. Let's go for it. Yes. I was exactly the same way. Yeah. So it was not until probably my mid to later 20s did I completely eliminate fast. Fast food is a non-existent. Oh, I don't touch it at all. I can't think of the last one. In and out burger is the closest I'll go. And it's not like I'm a weirdo where I'm like, I can't have it. It's that it fucks me up now. Yeah. Like if I were to go back... It just doesn't sound good. I remember probably about, I don't know, six to seven years ago... Maybe a little... Fuck, I'm 38 now. So it's more like nine or 10 years ago. 20 years ago. Yeah, it gets a little bit further back about a decade ago. I remember like, Hey, it's been a couple of years since I had Taco Bell. Oh, it's been a couple of years. Let me try it. Let me see how it goes. Diarrhea. Oh, yeah, dude. Like I'm not even done with the burger and I'm in the bathroom. Yeah, it's terrible. So I can't even do it anymore. In and out is about as close as I'll get, but I don't touch the classic fast food restaurants. Yeah, in and out five guys I'll have. That's still a semi-regular rotation in my diet. Until this day, McDonald's has the best french fries. Nobody comes close to their french fries. Yeah. Whatever they do to it, whatever magic engineering that they do, still have the best. But anyway, so here's what Burger King is doing for Valentine's Day. All right, yeah. So on Valentine's Day, if you bring in a picture of your ex, you'll get a free whopper. Shut your face. See, brilliant. So brilliant. Are you serious? Yeah, dude. That is so good. What do they do with them? Are they like posting it on some board? Can we please? I hope. Can we see? Now, these are the type of people I'd like to interview. I would love to interview the person who's behind them. You'd like to interview the Burger King? Mark, no. Are you the king? No, not the king. I would like to hire Doug. Maybe you could do some research for me on LinkedIn. Find out who the head of marketing is for Burger King. I bet you this guy or girl does get no attention. No one's fucking interviewing them. But I would like to interview them. I would like to talk to them about these meetings when they have strategies about how we're going to market come Thanksgiving. Were they the ones that did the traffic? Like they would drive up to your car in traffic? No, not at McDonald's. No, Kaz. Does that make Burger King? Burger King did a... I brought up last year. And I can't remember. So maybe Doug could also look up. Sorry, Doug, I'm putting you all over the place here. Casey Neistat gets trolled by Burger King. Tell me what you get when you do that. What happened? Burger King did a campaign where they did something to get the attention of all these really big social media followers. And they got them to talk about them. It was brilliant. I can't remember what it was they did, though. And I talked about it on a show years ago. Casey Neistat got trolled by Burger King. And it caused him to talk about it on his... And it worked. Oh, yeah, it worked. And they did it with multiple social media people. See what they said? Influential case, Neistat rips Burger King for exploiting him. There you go, see? Wow, that's smart. Right. No, no, no, it was brilliant. I can't remember what they did, though. Does it say what they did? No, I just read the article here. It just said they liked his tweets. They did... Oh, I think they went back and they went on all these big social media people and they liked or commented on really old stuff of theirs. So it populated up and they're like, what the heck, Burger King's going all the way down and looking at my old stuff. Whatever they did, it was brilliant because it got Casey Neistat and a bunch of other really big... See, there you go. What's it saying, Doug? Oh, boy. Oh, it just says they're looking... They're liking his eight-year-old tweets and then you reposted it and said, why are they liking my old tweets? Oh, okay. Just random... Smart. Smart, though, right? They're just creeping. Tell me that's not brilliant. It is. You know what this is making me think right now? About kind of related to it. You know, recently you guys know I've been trying to modify my nutrition to try and get leaner. It's fucking hard now, dude. I used to get lean so easy. It's hard now. It's way harder. I'm just not active like I used to be. When I was younger, we're talking about all the food we used to eat when we were kids. I mean, I used to hammer... You know what, when McDonald's had 99-cent double cheeseburgers? Remember when they would do that? Yeah. I would literally go and spend $15. So what is that, 14 or 15 double cheeseburgers? And my body fat wouldn't go up above 12%. I wouldn't gain a single pound. I have a... I just gained weight talking about it right now. I have a theory. I have a theory on that. And I would challenge you, the two of you, because I can't remember the last time I've seen either one of you. Challenge. Track your daily steps consistently. Oh, dude, it's low. I don't want to know right now. Well, I'm not going to do it. And here's the thing, so I've been for... And I'm not right now, and I haven't been consistently. But I have done this before where I continue wearing my Fitbit or tracking my steps even when I'm kind of off my routine. And then when I'm hardcore consistent. And then I know what I was doing back in my late 20s and early 30s even. And the variance is unbelievable. Oh, it's silly. Oh, it's ridiculous. I could be somebody who easily, when I'm active me, playing basketball here, lifting every now and then, going out for my walks, doing all sort of that. Walking 15,000 to 20,000 steps, no problem. And then on the same week, I can be that guy who is 2,000 steps. Doesn't even walk a fucking half a mile in a day. I turned into a fatty chatty, Cathy. But I mean, do you know the difference of moving 2,000 steps and 20,000 steps? 18,000. Good job, math guy. The cure's kicking in. You see that? Zing! It just kicked in, right? It's a lot quicker. Right there. Could you type one up, stamp that? Or we had 20, 25 minutes of the episode there. Totally, dude. You got to get it a little early. Yeah, 29 minutes in. It's about 30 minutes earlier, so. About 30 minutes in. Brain's on fire now. Give me another one. Give me another one. My point is, though, you got the math right on how many more steps it is, but you understand how many more calories Bernie, just walking is doing. Oh, it's the same. Not to mention that probably some of that activity is probably higher elevated on killer cows, right? So we have this, everybody has like a killer cow. Has a consistent amount of calories at rest that they burn, right? Somewhere between like 1.3 to 2.2, depending on your metabolism, that your body just burns at rest. Then when you kind of walk around and move, that kicks up to like 3.3 to 3.5 type range. Just moving around and walking. Then if you like are doing like somewhat activity, cleaning the house or moving, that jumps up to like 5 or 6. So if you're just somebody, and this is why, this is what I speak to with clients so much, is talking about just creating more movement and activity in their day, because the overall amount of calories that ends up in a day and then in a week is... Clean your house, do yard work. Insane, it's insane. It makes a massive difference. But what, and what I've gotten better as I've gotten older, is I've learned to adjust, be aware of that more. And I don't need to wear my tracker to know, like I know what I want. That's what I mean. That's why it's so much harder, because as I'm reducing my calories, I'm like, wow, I'm not burning very many calories at all. When I was training clients, because when you're training clients, you're standing, you're walking, you're moving, you're grabbing weights, you're putting, you're re-racking, you're doing all kinds of stuff. So I went from doing that all day long to just sitting in this soundproof room on this microphone, and although I can jab around... And talk shit. Yeah, exactly. Well, this happens to... And my jaw muscles are working. This is what, in my experience, when I would assess somebody that has put on 30, 50 plus pounds, nine times out of 10, the thing that happened, if it wasn't like some dramatic injury or something, and they started to pile on this weight. Now, they always attributed to getting older. That's what they think, because that's like the consensus. It's like, oh, you get older, your metabolism slows down. That's when everybody gets fat and just part of life, right? Like that's what they think. But I could always... It's not the big player, though. No, it's not the big player. It normally is a major shift in their job. Like they went from being a college student who was walking to class all day long, maybe playing some sports, doing activities, now they're an engineer sitting at a desk all day for 10 hours a day, six days a week, and then on the weekend, they're burnt out from their crazy work week. They fucking sleep in and they want to relax. I 100% guarantee I'm not even getting 4,000 steps, unless I schedule walks, which what I'll do when I feel my best, I have to schedule 230 to 40-minute walks every single day. That's when I feel my best. And this is why I know the book that you're starting to work on and the case that you make all the time, and why I think it's such a brilliant and important message, such an important message for the masses is if it wasn't for your unbelievable consistency with weight training, because for sure, out of all of us, you were... If it wasn't for all this muscle mass. All these glorious gains. I'm trying to compliment you. You still come over the top and compliment yourself better. Making it more accurate. My giant pulse and my big muscles today. Throbbing musculature that I present every day. I'm just going back to picking on you. It's the hot furnace. It's easier. It's the hot furnace of calorie-burning machinery. For real though, I mean, the fact that you lift, like you do on a regular basis, I mean, you would be a fat ass right now. I mean, you would with as little as you move if you weren't as... Because you were... I mean, when's the last time you lifted less than three times in a week? Oh, I always lift at least four or five. Exactly. Right. So, I mean, you know, you're constantly... You're constantly sending a signal to your body to reallocate all those extra calories for a little movement to go to work and either build or sustain muscle. And what's funny is I can eat anywhere between 2,500 to 2,900, 3,000 calories a day. My body fat doesn't go too high. But right now, trying to get lean, it's cracking me up because I have to readjust my perception of what is a little bit... What is considered a diet for me that will get me leaner because I am used to what I would eat before and get leaner. And I'm just realizing around. That's what I mean by it's harder. It's like, damn, I gotta cut more food? If I wasn't aware, like when I was competing... So, there was a time when I was working at Orange Theory, I was getting up at four o'clock in the morning, walking... I had 10,000 steps before 8 a.m. Wow. Yeah. Before 8 a.m. And then I was training hard for when I was competing. I mean, I was able to eat 5,500, 6,000 calories and have six pack abs. Like, dude, if I push over 2,500 calories right now, I'm gonna pile on the body fat. Like, that's how sedentary I am. But here's the thing, that's life. And that's the key is that you learned... And this is why I think that tracking is so important is that there's such an individual variance. That's my story, right? Your story's different. Your story's different. It's learning your body so you understand when the things in life like this happen, when you have a kid, when the job you change, when you're no longer competing on stage and now you're sitting behind a fucking micro, you know that you can't just keep eating and doing the things you were doing back then. You've got to make fundamental changes if you don't do something to make up for that. When they do studies on this consistently, this is very consistent, predictably, people overestimate how many calories they burn every day or overestimate how many steps they take and underestimate how many calories they consume. Everybody, this is... Across the board, this happens on a regular basis. So if you go and do a one-hour hike and people ask how many calories you think you burn, you're going to overestimate. Everybody does. Oh, that was hard. I must have burned 700 calories or 1,000 calories. Then when you eat food throughout the day and people say how many calories you think, well, I didn't eat that bad today. I think I ate 2,000 calories. You're typically 500 calories or 1,000 calories off. Did you read that article somebody sent us about calories not being whatever they're saying they are in terms of the FDA or whatever? Like it's not even close. I didn't even read it. I told you it's 20... Yeah, I remember you brought up those statistics, but I think I'm wondering if it was even more egregious. Oh, see, I believe that. Like I know that the FDA already allows them to be 20% off, which is a lot. That's a ton. Especially as you get higher. That's what people get to understand. Like 20% of 100 is already 20 calories. But when you're looking at something that says it's 1,000 calories, that's an extra 200-something calories. And by the way, that hike you talked about doesn't even burn 200 calories. So it's like, if they're allowed to be off by that much, the little bit of exercise or movement you're doing, you're overestimating thing, it's way more than what it is. Just that alone is enough to explain why the fuck you're not moving up or down. That's why it's so important to build muscle so that you burn more calories doing whatever you're gonna do anyway. Because for the obvious, you have more calorie-burning machinery, but it's not just that. It's also when you're telling your body to build muscle, it becomes less efficient with the way that it utilizes calories. So you can't explain the metabolism boost from resistance training purely by the muscle. Because I've seen people post this on social media, and it annoys the shit out of me. Well, they'll say, you know, building muscle doesn't boost your metabolism that much. One pound of muscle only burns x amount more calories. You'd have to gain 20 pounds of muscle. No, no, no, it doesn't work that way. It's not a direct relationship. Yes, bigger muscles burn more calories. That's true. But it's also when you're building muscle or sending a signal to build muscle, your body becomes less efficient with the way that it utilizes calories. And there's a big range there. You can see this with clients, change their resistance training, have them, you know, train to build muscle, eat more calories. The scale doesn't go up. They still haven't gained any muscle, and yet they're not gaining any body fat, but they're consuming 300 more calories a day. It can only be explained, and we don't know the intricacies yet, but it can only be explained by less efficiency. Something else that helps is creatine. Creatine actually helps with that, because it boosts mitochondrial production and it increases the amount of mitochondria that you actually create. When you do things like lift weights or pretty much anything, it gets the body to burn more calories, one of those things. And it's so funny because humans spent, thousands and thousands of years on Earth, our bodies spent so much time trying to figure out how to be more efficient with calories. We're in this weird situation now where that is totally- Going against everything. Yeah, we want the least, the most inefficient bodies of all time to deal with modern life, where it would be great if we could all eat 6,000 calories a day. And because of our inefficiencies, we end up burning most of it as heat and energy and not gaining any body fat. So anyway, interesting. Oh, one thing I want to tell you guys, news report. So you guys know the coronavirus thing that's going on over in China, right? Everybody's freaking out. Have you guys seen the conspiracies, by the way? Yeah, I have. I've seen them like the hazmat suits and like spraying the streets and like crazy shit. So I live- Yeah, I live with a nurse. So I get like the opposite end of that of like, she's just so like, she gets pissed every time there's hysteria over these types of things because she's already had patients that have had the coronavirus. That's already been through here before. What? Yeah. Oh, but it's not this- It's not that strain or whatever. So, but this is, I mean, again, like my conspiracies always like, I kind of check myself a bit because like, think about like the media and what they want to portray and like what they want from you. They want you to be fearful. They want you to be- Make rash decisions. Being afraid is what attracts us. You said you post two news articles, one scary and one isn't. Yes. But again. I'm reading the scary one. Yeah, I know. I've seen some of this shit you've been putting in our text thread and I'm like, ah, what about this, Courtney? Tell me about this. It's cracking me up. So anyway, well, two things. So those two stories. One, there was a guy in New Jersey, I think it was, who thought he had the coronavirus. So they quarantined him. Everybody freaked out. They tested him. It turned out it was a hangover. So he had the other coronavirus. A hangover, you know what I'm saying? That's a bad thing. The wrong corona. Oh, come on. No, no, no, no. It's true. It's true. That actually happened. He was a hangover. You're getting trolled. I added the joke. I had that part. Okay, it was the wrong corona. But anyway, the doctor that discovered that this was going crazy, he alerted Chinese authorities. They told him, do not tell anybody and go back to work. He did. He operated on somebody who had the virus, caught it himself and fucking died. So the doctor that was sounding the alarms died from the coronavirus. And it was because the Chinese authorities told him, don't say anything. Go back to work. What? Kind of crazy. Then I've seen conspiracies. What was his health like? The Chinese doctor? Yeah, I have no idea. Exactly. Who knows? But anyway. I don't want to let you know any of that. But yeah, all the conspiracies have come out. Someone else came out with calculations from how many people they actually think are infected. And it's 10 times more than what the Chinese government's reported. I heard like the regular ass flus killed more people. Of course. Yeah. So it was more people with the flu. Yeah. You know, here's the thing with these viruses. This is the truth now and it sounds alarmist, but it's just true. It's like an earthquake. It's not a matter of if. It's a matter of when. At some point, we are going to get hit with a very dangerous virus. It's just what happens. And I just see this happening and playing out like the Ebola scare. There was two people that ended up being in the U.S. And then they quarantined them off. And then it was like, okay, moving on. Do you really think that we can get hit with something that massive like we hundreds of years ago happened? Like I feel like we're so on top of it to this point to where we get freaked out over something that may. You're right. So the advantages are that we have such fast moving information that we could find out and quarantine. But the drawback to nowadays is that people travel. Move in and out really easily. Yeah, dude. Whereas before it was confined by borders and oceans and rivers. Now anywhere in the world, if there's a crazy virus, it could spread so quickly just because of planes and travel so fast. So who knows? But at some point we will get hit with some kind of a pandemic. It just happens. It just happens. It's happened forever and it probably will happen. Might not be the coronavirus, but we'll see. Maybe it's the next one. Bud Light. Yeah, Bud Light virus. First question is from Lorenda6753. What is the best plan of action for gluteal amnesia? What? Does that sound official? Is that sleepy butt? Gluteal. That sounds so official, right? So this is not an actual thing. Yeah. If you go to the doctor because your butt won't grow, they're not going to diagnose you with gluteal amnesia. The term. They just make that up and they're being cute. The term that we use is sleepy butt syndrome. It's not really a syndrome, but what we're referring to is people who are trying to build their glute muscles. They're very quad dominant. Yeah, and they're doing all the right exercises. They're doing the squats and the stiff legged deadlifts and the lunges. And for whatever reason, their butt doesn't seem to want to respond. Now, there's a few reasons why this may be happening. But one of the main ones, and I'll speak personally from my experience, is that that person just doesn't really use a lot of glutes when they do those exercises. It's usually a lot of quad. And so the plan of action, step one, is to learn how to feel the glutes. This is more of a subjective, perceptive type thing. You're not necessarily connecting to the glutes more. Unless you're actually paralyzed, you're connected to the glutes. It's just learning how to feel them so you could change your form a little bit to activate them more. And the best way to do that, one of the best ways to do that, is to do glute isolation movements at the beginning of your workout. Movements where you squeeze and feel the glutes activating. Then when you go do your squats, you know what to look for when you're doing the movement. Or feel for, right? Right. I think this is also why Brecht Contreras just exploded with the hip thrust. I think that we didn't have anything that you could really heavy load that was like an isolation exercise for the glute before that. Like everything, think about it, all the other isolation exercises for glutes, they're all like... They're pretty weak. Yeah, kickbacks, dog peas, fucking weak ass movements that you can't really load. You can load a hip thrust really, really heavy. And it's almost an, it's not quite an isolation exercise. Nothing's really an isolation exercise, but... But the glutes are really the prime mover. Yeah, it's hard to do a hip thrust and not use your glutes. It really is. You could have pretty poor mechanics on a squat and easily do a squat that looks to the average eye as good form but be very quad dominant. Like I've seen clients squat and to the average eye, you go, hey, that's a good looking squat. Yet they have these massive quads and a flat butt and it's just their body is driving more of the quads because it is still a very quad dominant exercise anyway. So it's hard to see that mechanically. The hip thrust, it's directly right opposing the glutes when you lift up from the barbell on your hips. And so I think that's a great movement. So I think priming, like you're saying, Sal, like I would love to start something. Like we did a good YouTube video on a floor bridge and I broke down like the importance of flattening the back before you lift up. So there's a really good video on that on our YouTube channel. I think priming with a movement like that are some of the things like glute kicks or something just to get the feeling the butt, a little bit of a burn in it so you wake it up, you know. And the term sleepy butt or wake the butt up, it's not a sleep, it's not not being worked. Like that's, it's just a term that we use to explain to people that you're not working it as well as you could be in the movements that it should be taking over more. There's less recruitment happening. Yeah, exactly. So doing something that connects to it well and then like Sal was saying, now when you go into your squat, you're thinking about your butt as you do it. But I mean, this is where hit barbell, hip thrust have a ton of value to me. And this is something that of all strength athletes, bodybuilders are the best at. So if you want to learn how to develop a specific muscle, aesthetically speaking, what I mean by that is actually visually develop it. Look to bodybuilders. Bodybuilders are experts at this. They rarely focus on the movement. They usually focus on the muscle that they're trying to work. Now, every other strength athlete, every other athlete that uses weights, every other category does not care what muscle they feel and what muscle they're trying to develop. What they're trying to do is lift the weight in the most efficient, safest, most effective way possible. Whether it's your power lifter or an Olympic lifter or a kettlebell athlete or a football player who lifts weights. You're not going in there to make your glutes look nicer. You're going there to get stronger at the movement. It's totally, totally different. So if you lift weights like somebody who is movement focused, you're going to have to move your focus from the movement and just focus on the muscle. So one of the best ways to do that is what we're talking about. If it's the glutes you have a hard time feeling, do an exercise before you do your squats or your deadlifts that you can actually feel the glutes. This may be tube walking. It may be like Adam said, dog pee or donkey kickback. It may be a hip thrust. Hip bridging. Hip bridging. You might, you might have to go light on hip thrust, by the way. I've actually worked with people where if we go too heavy on a hip thrust, they feel it and they still feel it in their hamstrings and believe it or not, in their quads are so quad dominant that the quads still are doing hip flexors a lot. All that stuff. So do a movement to where you, you can actually feel the glutes working more than any other part of your body. You can feel the squeeze. You could feel the burn. Focus on the squeeze part of the movement. That's typically when, whenever I've worked with a client where they have a muscle that's underdeveloped, it's, they typically have a hardest time connecting to the muscle when it's in its shortened position. So focus on the squeeze. Squeeze the muscle. Get it to burn. Get, so it's the point where you, you ingrain in your mind at that moment. I know what my glutes feel like when they're active. Then go do your squat and then forget the weight. Take your weight off the bar. Go with light. Don't worry about it, whatever. It's just a means to an end. Do your squat and rather than trying to squat, well squat really good, focusing on the movement, squat in a way to where you can feel your glutes working. Typically this means you have to go a lot lighter. You're gonna have to slow down the reps. That's okay. Do this for a while. What'll end up happening is you'll start to learn how to connect to your glutes. It could take a second. It could take you a couple months of training. But then when you really start to feel the glutes and it becomes more like second nature, then you could start adding weight to the bar and start lifting more and more weight. And then what you'll see is that the muscle starts to respond and react. Now the other thing I want to say is this. Sometimes you just might have genetics where a muscle's not gonna develop as well as other muscles. It might not necessarily be a connection thing, although it usually is. So what I mean by that is you'll see better results but don't expect all of a sudden your glutes to explode and react like every other part of your body. You still may have a little bit of a tough time because we have different muscle shapes and our genetics can dictate a lot of how well we respond. I also can't see this person squatting right now either and there could be potential cues that could really help. I know that I even taught squatting bad in early years of training because all of our certifications would talk about not letting the knees go over the toes. Stop at 90. And so you would teach a client. I even remember kneeling down while they squatted and would put my hands in front of their shins. And as soon as I'd say, as soon as your knees hit my hands, push your hips back and not allow their knees to travel forward. And the problem with that like knowing now and really understanding what I was doing is I was not allowing their knees to travel over their toes, which then was causing them to forward lean more. And then you move the bar over the top of your quads. It makes it even more difficult to feel the glutes. So looking at your squat and seeing if you're somebody that knows how to open up the hips, let the knees travel forward so you can sit down. So when you're at the bottom of a squat, that barbell is directly over the butt. And the butt is what's having to drive it up out of the hole versus somebody who doesn't let their knees come forward, slides the hips so far back, only goes down to 90. The chest comes forward. Now the barbell is directly over almost over the knee and over the quad more than anything else. And then it turns into a really, it's really tough for you to feel it. And then you're trying to feel it in your butt. Really tough to do. So the isolation exercises for the butt and then also really looking at your squat and how you are doing your squat because that can make a big difference too. Yeah, that's a good point. I totally remember just that one inch of more depth was like game changer for a lot of my clients. And that was like, I had to then kind of break the rules a little bit and go a little past 90 sometimes. And after that, I was like, man, so much more engagement there. So much more engagement. I feel it finally. So yeah, it could be a mechanical thing. I also like to teach somebody too, because we're saying like, hey, after you do this, you feel your butt, then go into the squat and try and think and feel your butt. And some people are just, I can't do it. I can't do it. I used to love to teach a single leg stand-up from the seated position. It's a really good spot to engage the butt first. You'll feel when you, and I'd sit him down on just like a regular bench and then try to get as vertical as possible. Have you stand up with one leg? And when you stand up with, and you know, if you're not strong enough to do one leg at a time, then you could start with both trying to get up off the bench. But this is why in MAPS anabolic, there is the, in the pre-phase, you have the box squats is to get somebody to engage the glutes from the seated position like that. That used to be kind of a trainer trick to help people feel it in their glutes to start them at the bottom, tell them to push off with the heel and the butt at the get off the bench. That kind of helps you get kind of engaged with the glutes to drive out of that. Next question is from Taylor Samudio. How do you guys feel about the daily practice of things like 50 to 100 push-ups? I like it. Actually, I picked this question mainly because of what we were talking about earlier about not getting enough activity. And I honestly feel like for me, I've already started things like this in terms of squats or push-ups or lunges or like little things that are like moderately intense. But really it's like a frequency builder. It's the same sort of a concept as our trigger sessions, things like that where I want to get good at push-ups again. I want to get good at pull-ups again. So I just make opportunities throughout the day to just be conscious of that and try and gain those movements and still incorporate that on a daily basis. You know it's funny as a young trainer, I'd probably scoff at this. Totally, yeah. And today, I would be the complete difference. I love this. It reminds me of the conversation that we had with Ben Greenfield probably about a year ago. It was the one before last, I think, that we interviewed him. And we all went around and we're kind of like sharing things like this. And he's notorious for this also. And I think that's just a part of getting older and wiser and realizing that not everybody's 22 and loves going to the gym seven days a week. And so if I can create good habits and practices like this, that if I can teach you to do 100 push-ups right after you brush your teeth and it becomes a thing you do every fucking day for the rest of your life, oh my God, the benefits of that. Sure, you're not going to get the max bench-fresh from that. You're not going to have pecs like a bodybuilder just from doing that. But that habit is so good for you just from a calorie-burning perspective, keeping your muscle mass in that area. Such a good- I'm sending the signal. Such a good, good habit. So that's the stuff that I think we speak to more today is trying to help people create practices and behaviors that are things that they do for the rest of their life. And if you're more likely to create a practice like this and never miss it, even more so than the guy who's going to go to the gym five to six days a week every single week for the rest of their life, then I see a ton of value and stuff like this. You would be surprised at how effective stuff like this is. The daily practices of treating exercise like a practice or like a skill. You would be shocked at how effective this is. This is one of the best ways, for example, whenever somebody asks me, how do I get better at pull-ups? Because pull-ups are really hard. I tell them, get a pull-up bar, put it in your house, and every time you walk by it, do one pull-up. Do an easy pull-up, but do a pull-up and practice it and watch what happens. The strength gains you get from practicing these movements on a daily basis are astounding. This is how a lot of guys used to work out back in the day. The famous judoka, Kimura, who the Kimura shoulder lock was named after. The Gracie's named a shoulder lock after this guy, after he broke Helio Gracie's arm with this particular shoulder lock. He used to do something like a thousand push-ups and a thousand squats every single day. He was a 220 pound. This was way before protein powders even, and the dude was a beast. Herschel Walker was known for doing a thousand push-ups and a thousand sit-ups every single day. Have you guys seen what he looks like today? Amazing. He's like late 50s? Oh, he's in incredible shape. Of course, the guy's a genetic phenome also, but he had this daily practice. If you look at blue collar workers who've been doing their jobs for decades, look at the body parts that correspond to the activity that they're doing. Look at the hands and the forearms of a mechanic or somebody swinging a hammer all day long. They may be out of shape everywhere else in their body, but you look at their forearms, and they have forearms that will rival an amateur bodybuilder. These daily practices have tremendous value. Now, the key is to not go crazy with them. What I mean by that is if 50 push-ups all at once for you is your max, that's not what you do every day. If your max is 50 push-ups at one sitting, here's what I suggest you do. Do 10 push-ups five times a day. Five times a day, do 10 push-ups in the morning, wait a couple hours, do 10 more, wait a couple more hours or 10 more. So do 50 a day, spread out the whole day. Do that every single day. Watch what happens to the amount of push-ups you could do. Watch what happens to your tricep shoulder and pec development. It'll blow your mind. So this has tremendous, there he is right there. Look at Herschel Walker. How old is he? It's 53. In that picture, he's 53. Yeah, a few years ago. That's yeah. So he's in his mid-50s now. I mean, the guy looks, it was phenomenal. He fought in the UFC for a minute, too. In his 50s in one. So these are phenomenal practices. I think this is even more valuable for the average person. I do. Then going to the gym. I do, too. Because it's a behavior that you're more likely, I mean, it's a lifestyle of that. I mean, there's already studies of support that we, and we've talked about this before, that, you know, attaching a behavior to another, already a habit, like brushing your teeth, like eating a meal, like something you already do. If you can attach a new behavior, and it doesn't need to be an hour long, it could literally be two minutes of getting down and doing 50 to 100 push-ups. If you can make that, like brushing your teeth first, like the carry-over benefits of that for longevity is unbelievable. Oh, this was, again, the inspiration for trigger sessions. And, you know, I'm doing them again more recently. I haven't been able to do them three times a day, like I like to, but I've been doing two a day. And it always blows me away. It blows me away. Part of the reason is I'm active. I'm more active, so I'm doing, you know, an eight-minute workout twice a day. It's 16 more minutes of activity than before. It's also the muscle-building signal I'm getting. I'm getting stronger at my trigger sessions, which is making me stronger in my traditional workouts. The energy boost you get is insane. That's another huge plus, and that's another carry-over that you don't think about. Pay attention, like, if you're the type of person who's kind of sluggish in the morning. And I've done this before. Like, I've done this where, oh, every day I'm gonna do 50 or 100 push-ups and see what happens. Like, one of the biggest things that I notice more than getting stronger and better at my push-ups is if I get down and I do that, when I get done, the spike in energy and mood that I get afterwards, which I know has to carry over into all of the things that I'm doing. Like, now instead of, like, going over and just sitting on the couch and being lazy about something, like, I'm more likely to get up and go clean something in the house or be more active. That's the stuff that we just can't, we can't really measure that or calculate that out that does happen. No, it's, think about it this way. Let's say your goal is to exercise for 30 minutes every single day. It's also easier on your schedule to split that workout up. If you, instead of doing a 30-minute workout every morning, do 10 minutes in the morning, 10 minutes in the afternoon, 10 minutes in the evening. Much easier to accomplish. It's a small chunk. It's like a little break. Like, you're gonna go do your 10-minute activities, do it every single day. Watch what happens. It's actually, it's one of the, what I would consider like a secret way to work out and get phenomenal results without having to go to the gym is exactly what we're talking about. Next question is from Jalen's Four. When performing deadlifts, should they be taken to failure or leave to in the tank? I don't think going to failure on most exercises is a great idea most of the time. I think there was a part of that that was missing. It was grip, considering grip on there. Oh, okay. Yeah, I couldn't understand the question otherwise. Oh, I think I read this question. Yeah, I did too. I did too. He was asking about like- Should you go until your grip fails? Yes, that's what it was. So let's say the rest of your body is okay. You think you could pull more, but your grip, no, no, when your grip fails, the deadlift is over. So when we say stop your reps, stop your set two reps short of failure, that means stop your set two reps short of you being able to fail and not being able to do the exercise anymore. If that means your grip is the weakest link, then that's what dictates when you stop. Well, and if you've ever gone beyond that, because I've pushed those limits before, you'll notice, first of all, very few people have the exact same strength in both hands. Normally, you have a little bit better grip on the other hand. So what happens on a deadlift when you start to lose grip is you start to lose more grip in one side than the other. And that starts to, the bar starts to roll down in those fingers. And if you're still, and maybe I can still squeeze two more out, but now my right hand, let's say is my weaker and it's barely gripping on the bar. What does that do to the bar? The bar ends up dropping a quarter of an inch down. And that can affect your QL. Oh, yeah, stabilize everything. Exactly. That runs all the way through your kinetic chain now that you're gonna be, that's your much higher risk. Trying to rip out one or two more reps because just because you think your back can handle the load, but your grip is going out. As soon as that, if I feel like I'm starting to lose grip on either hand, that's, I'm done. If that's the weakest link, that's the one that you want to start building in these frequency builders of like ways to incorporate strength for your grip. Like, you know, farmer carries, things like that. I know, Sal, you did a really in-depth video about grip of ways to incorporate more exercises for that. There's a video on my Instagram just like, I don't know, maybe less than 15, 20 videos ago. It's a dead, I'm deadlifting. I get seven reps. I was trying to get eight. And if you see, I set the weight down. It looks like I'm, I don't go to failure. Like if you don't see my breakdown in my form, what you can't see is I feel my grip go, I don't have another one. That's why you were done. So I'm done. And you see me step over the bar and I kind of get, I have like a frustrated look on my face. That the reason why I shared that video was I set it down because I couldn't get to my eight, but you can't see that on my mechanics. My form on my deadlift looks still great all the way through that rep, but I'm already starting to lose grip on the bar and I set it down and you see kind of this frustration of, oh, my grip wasn't there. It's funny because the grip, I would say, if we were to compare ourselves to past generations, that's probably, will you notice the largest decrease in strength? Yeah. Because manual labor, right? All the manual labor that we used to have to do, even at home, even if you weren't, you know, out, you know, chopping wood or breaking rocks, washing clothes. Have you guys ever washed clothes on an old school, you know, board, washing board or whatever? No, dude, I can't say I have. Okay, so I did. I went to Italy when I was, this time I think I was 19 and my grandma had one outside. She had a washing machine too, but she still liked to use it for certain clothes. So I went out there and I asked her, can I try this out with her? I could not believe the work that it entailed on my grip, on my shoulders. Our hands are so weak nowadays, but the capacity for strength that we have in our hands is exceptional. It will take some time. When I first stopped using wrist straps years ago, took me about a year and a half for my grip to catch up to the rest of my body. But I was consistent. I let my grip dictate how much weight I used when I worked out my back. No, I didn't lose back gains or anything like that. I maintained myself pretty well. But my hands got stronger and stronger and stronger. And now that my grip is really strong, I feel far more connected to my left. Now, that all being said, the recommendation that we give to going to failure is true for pretty much any exercise you do. Going to failure is just too much intensity for most people. Studies support it. Going to failure does not result in better progress. In fact, it oftentimes results in worse progress. It's just too much for the body. So you want to stop your set when you think you have maybe two more reps and then you're going to fail. Now there are exercises you can get away with. More intensity than others. They tend to be the isolation exercises. Going to failure on a set of shoulder lateral, side laterals, isn't going to potentially have the detrimental effect of like an overhead press going to failure or a squat. So if you like to push the intensity, you can do that with the isolation movements more than you can with the compound ones. Next question is from Captain Unimpressive. How do you go about fixing externally rotated feet? You guys ever trained dancers? Yes. Oh, man. Yes. I definitely had a few clients like that where they could turn their feet all the way like this. Oh, that's how they stand. They always want to pivot out to get to balance and to stabilize. Yeah, I've worked with a few, but I remember the first time I worked with a dancer, the external rotation that she had and that dominated her movements was like a conundrum for me at the time. I remember thinking like, how do I work with this? She's got such good mobility and stability when we squat. Is that really good form? Even though her feet really turned out, I couldn't figure it out. I remember consulting with one of my coworkers who had been a trainer for years was also a physical therapist and he kind of walked me through what to do. What you'll notice with rotated feet, feet that turn out oftentimes is that knees also like to go apart when they do exercises. So here's a simple exercise. Well, this is more rare. We've talked about the band or the basketball between your legs. This is the case where you use the basketball. And that's what I was just going to say. This isn't going to be great for everybody, but for a lot of people with this issue. I've had a lot of these though. It's weird. Have you really? I have. This is more rare. This is more common for clients I've had. Wow. Then pronating. Oh, wow. So yeah, I've been dealing with this a lot. I'm with you, Adam, but I have had it a few times. So great exercise. You can do with a physio ball wall squats where you put the big swiss ball up against the wall, put your small of your back against it, feet away from it so you can squat down and come up, keeping your back straight, and then have place a medicine ball or a pillow or something in between your knees. So you have to squeeze together as you do the squat to encourage that kind of hip activation. Before we even get started on any squatting day or anything, I typically I'll take a rubber band and I'll do a lot of adduction and get everything primed in terms of internally moving everything inwards and then stuff like that. And then we'll do hip ridges all the time, like squeezing a soft medicine ball. So yeah, just constant stuff like that. And then also just like, I have her do a lot of walking patterns because you could just see it already like the tendency wanting to externally rotate even on every single step. And so just to have that sort of intention and then bring the feet in good alignment and there's a whole process to it. And it's just like constant thing because so many hours and so many years have been put into these pivoting moves that you're just going against like completely hardwired system. Yeah, so I love those movements as corrective and then I like strength building stuff to be like single leg stuff. So doing like a single leg toe touch. Keeping everything straight. Yeah, so yeah exactly. So they're gonna start to work on so doing a single leg deadlift, single leg toe touch, pistol squat, like doing movements like that after you've done the corrective work like we're talking about. Cause the exercises we're talking about now are more corrective to like address what's going on. For me though, that was more rare. So that's crazy that it was very rare I had to do that at duck feet and it was probably dancers. You're probably right like the people that I can think of were dancers. Most common for me is the internal rotation and pronation of the feet. Oh, it's interesting when you work with an athlete you can see how their body is formed around their sport. And dancers, I've worked with a ballet dancer and that's the one I was talking about where her feet were super turned out very naturally and her posture was so exaggerated. Her posture was so tall and so exaggerated that it was actually, we had to correct that with exercise because it was too much. It was too much of this head tall type of posture. So I had to work on offsetting that a little bit. Did you have knee issues as well? Knee issues because of that and some neck and shoulder issues also. So we had to work on some of that. But another thing you can do is you can focus on internally rotating. Very basic. Lay on the floor and your feet want to go out, right? Take one of your legs, keeping your leg straight. Turn your foot as far in as you possibly can without turning your body. And create that tension. Hold that for a good five to six seconds and then relax and then do it again. Just connect. I'm going to add one to that. So like even like our hip hinging move. Like so if you look at like a waiter's bow but I'm going to bring one leg forward so the toes up and you're on the heel and your legs straight and then I'm adding that tension and I'm like turning my whole leg in so get that hip or internal rotation. I believe you did a YouTube video on that. I think so. Yeah, I think that was back when we were doing videos at the other gym. I think you did a good video on that. We have one from Serene coming that is a move I've actually never seen. I forget, I don't know what she called it but I was watching Eli edit it yesterday and loved it. So it should be when this episode goes live it'll probably be coming in that week or so. Whoever asks this question, if you follow up with me and you don't find it, I'll find it for you. It's funny, I remember I worked with a boxer once and or no, I've actually worked with a few boxers and boxers just have this forward shoulder position. Oh yeah. It's beneficial when you're boxing. You got to keep your shoulders up and forward to cover yourself up. It's your guard, yeah. But when they, when we're doing exercise or whatever, it's like, okay, that's the problem. Now here's the other thing too, if you're a trainer and you're listening, if that person you're training has these attributes or these movement patterns related to their sport and they're still competing at a high level with their sport, be careful of over-correcting the problem. Yeah, yeah, yeah. Because you can actually, you can, because a ballerina with really externally rotated feet, if she's performing at a high level. It's advantageous for her. It's advantageous. If you try to correct it too much, same thing with a boxer, the forward shoulder. If I have them stand with good posture, fix that real good, and then he goes in to get some boxing match, and now it's not natural for him to cover himself up like he was before, it can cause problems. So typically these were people that I worked with when they were done. Yeah, when they're done, they're just trying to live normal now. That's it. And with that, go to mindpumpfree.com and download all of our guides, resources, and books. They're all totally free. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal, and Adam at Mind Pump Adam.