 In this episode of Mind Pump, we answer questions from listeners just like you. What they do is they go to our Instagram page, Mind Pump Media. They post the question under the qua. And we respond. And we pick our favorite ones and then we answer them on episodes like this one. Now the way we open the episode is with our introductory conversation. This is where we talk about ourselves. We talk about studies, fitness and random stuff. So here's what we had to talk about, what we did talk about in this episode. We started by talking about my academic post. I did a poke at the PhDs in academics out there a little bit. You rouser. Yeah, see what happened. Then we talked about how excited we are to meet Arthur C. Brooks this week. We're gonna go down to LA and interview him. He is the maker of the documentary, The Pursuit. It's in Netflix. I talked about music and its influence on workouts. Music has a massive influence on your motivation and the quality of your workouts. We talked about the history of Starbucks and Red Bull. We talked about- Fun fact, Bullcum. We talked about one of our sponsors, Viori, and their insane return policy. So check this out. Viori is one of the top makers of high quality athleisure wear clothes. But here's the return policy. Bring it back whenever. There's no time limit. You can bring your clothes back whenever and you'll get store credit. That's how high quality they are. Now, Viori is one of our sponsors. Here's how you can get a discount. Go to Viori clothing. That's V-U-O-R-I clothing.com forward slash mind pump and you can get 25% off by using the code that is listed on the webpage. Then we talked about the differences between men and women. I talked about heritage pork versus regular pork. By the way, one of our sponsors, Butcher Box. They take grass fed meats and they deliver heritage pork to your door. So they have the highest quality stuff. If you go to butcherbox.com forward slash mind pump, you can get massive discounts including the ultimate steak sampler offer which is two New York steaks, four top store loins, two filet mignons, all free in your first order plus $20 off. 100% I'm doing that, Sal. That's right. We talked about the Epstein update, two of the guards that we're supposed to watch him are getting indicted. That's kind of crazy. We talked about panspermia and barstool sports, rough and rowdies, this amateur fighting. Then we got into the questions. The first question was, this person wants to know how long you should stay in a specific rep range. So is there a timeframe? Next question, this person wants to know all about bulking and cutting. Like what is that all about? And can you build muscle while cutting calories? The next question, what's the best way to strengthen wrists? So if you have wrist pain or you just have weak wrists, good part of the episode. And the final question was, if we could prescribe one physical activity to people to be done two, three times a week, what would that be? Also this month, maps performance is half off. Now maps performance is our workout program. All planned out for you by the way, there's workout videos, blueprints, instructions. This workout program's all about functional strength, athletic performance, fat loss and muscle building. It can all be done in a gym. The workouts are fun and different. You will improve your mobility and your ability to do foundational movements like squatting, overhead pressing, twisting, moving laterally. You name it, it's in maps performance. Again, it's half off. Here's what you do. Go to mapsgreen.com and use the code green50, G-R-E-N-5-0, no space for the discount. You guys should see Italians talk on the phone, old Italians talk on the phone. Yelling at each other. How do they do it with just one hand? I think they, you can speak Italian with one hand. Italians talk, old Italians talking on the phone. I think they think they have to yell because the person's far away. You know what I mean? Oh, hey, hey, hey, hey, what's going on? I'm like, holy shit. I'm like, dad, fucking technology's good now. You don't have to yell out your window. There's no need to be that loud. Hey, talk to your grandma. I'm like, mom, stop. It's blowing my ears out. Then I get on the phone, I do the same thing. Yeah, as I say, I have a bad habit of talking loud like that. I was just somewhere, somebody was shushing me. Don't fucking shush me. You are loud too, though. I am loud. You're not as loud as I am, mom. You're as terrible at that. Probably not. Totally like, yeah, inconspicuous. If you come to dinner at my family's house, so poor Jessica, because she's not a loud person, she's quiet, right? So she'll come to my family functions and we're all sitting around having conversations and she'll say something to add to the conversation and nobody acknowledges it because nobody heard her because they're all yelling and I can see that she's like, oh man. So then I'll say what she said. Oh, hey, Jessica said that, you know what I'm saying? You got to repeat it like that? Yeah, I do. That's hella funny. You got to get her a megaphone. I told her, I said it's like when you're driving, you put your blinker on to, my family doesn't work that way. Don't put your blinker on, just get in. Just get it. Or you're not gonna get- Jump in, it's like the moving car, you just got to run and then fucking get in. So me and my siblings were all like that, except for my youngest. My youngest sister is, she's quiet. And so she often just sits there and the rest of us fight over who's getting airspace with the conversation. It's so fucked up. I see planes a lot. Speaking of fighting, I see you were picking fights on Instagram yesterday again. Nobody, nobody wanted to- Look at you just poking bears. Nobody wanted these hands. Oh man. What are these hands? Nobody wanted these hands, dude. No, you know what it is? I, you know, there's a few things that just, you know, chat my, what do they say? No, you and I are similar in this area for sure. Chat my bum or what do they say? Chat my hide. Something like that, I don't know. Whatever. Just grinds my gears, piss me off. Yeah, and one of them, there's two things. One is- Roast my tomatoes. Is morons, people who say things that are totally terrible and wrong. And then the other one that actually probably irritates me more because I feel like they should know better but of course they don't. These are the PhDs, academics, the scholars. Lots and lots and lots of education who have zero experience working with people or training people. Everyday average people. Or maybe they have some experience but the population they work with is this real narrow like only high level power lifters. Or just the gap is massive. It's eight plus years of heavy education, one year of training people. Yeah, and what they do is they'll communicate this information but they're really, they're just a little bit better than Google. You know what I mean? Like the reason why people don't lead healthy and fit lives is not for lack of information. Hate to break this to you smart people. It's not the problem, we live in the age of information. The problem is it's not being communicated effectively and what you learn when you train people through the years is not so much the information that's important, it's knowing what to communicate. That's very important. Like if I used to do this when I'd sit down in front of a client when I first became a trainer, I'd try and teach them everything in the first session and it was incredibly ineffective. Blow them out of the water. All driven by your own insecurities. Totally. Of wanting to prove to them that you're smart. That I know everything. So that's what I smell when I see that. Like when I see that, it's like you asserting yourself on Instagram like that, all you're trying to do is convince everybody how smart you are. The real desired outcome should be to help these people because that's how you're trying to package this but in reality, all you end up doing is paralyzing most people because now they're like, well, fuck, I don't know if this is a good thing. Now I'm even more confused. I'll give you a great example. So a while ago, the term adrenal fatigue was thrown around quite a bit by health practitioners who'd been working, people with a lot of experience working with clients. Now, adrenal fatigue, I'm putting in quotes because that's not really what's happening but I'm putting in quotes, is the accumulation of all these common symptoms that practitioners had been noticing for a while in people's. Excess fatigue intolerance to cold and heat. Just lots and lots of difficulty gaining, losing weight, holding water, symptoms of hormone imbalances, that kind of stuff, just these symptoms that all tended to come as one package and they would call it adrenal fatigue. Then you have the academics, the scholars and PhDs with their night armor showing up, excuse me. Their lab coats. Adrenal fatigue does not exist. The adrenals do not get fatigued and then they walk away as if they helped everybody. Reality is they hurt people because although the health practitioners gave it a name that may not be accurate in terms of what's actually happening, the symptoms were there. And the solutions that the practitioners were providing which was more rest, stress management, resistance training, a diet that's particular to the individual in terms of more nourishing, less heavily processed foods, particular supplements that are adaptogens like Ashwagandha. The prescriptions were working for the symptoms but then the academics came in and said, ah, adrenal fatigue, the adrenals aren't getting fatigued and it just made a bunch of people not get the help that was actually happening. Meanwhile, they're trying to really define and articulate better a real problem that exists and they noticed it. It just might not have been under the right labeling that they prescribed. Correct, here's another great example, foam rolling. It does help with range of motion. It does help alleviate pain. In many cases, temporarily, but it can be part of a program that actually cures the root cause of pain because it encourages better movement. Foam rolling has a place but they used to call it mild fascia release. Then the academics came out, oh, you can't release fascia. Fascia's too tight, blah, blah, blah, blah. You're stupid. So then a bunch of people are like, oh, I guess foam rolling isn't good. No, no, no, it's still good. It's just, they got tied up and caught up in showing everybody how smart they are. In reality, they are hurting a bunch of people and not helping anybody. This irritates the fucking shit out of this. It is frustrating. Yeah, priming isn't, you're not priming the muscle. You study to show that muscles don't get more active when you prime. Fuck you, because maybe that's true, but we get the same thing with that when you talk about like a sleepy butt or a neurological disconnect, like then you get this big argument. There's nothing disconnected. You're still connected there. It's not asleep. Missed the picture. Right, completely missed the point of what you're trying to teach a client. And it's my biggest pet peeve and we see it. I see it more and more today because having click baity titles or alarming type of posts like that is what gets traction and attention. And so you can't just come out and give like good sage plain old advice. It was like I just gave that Friday fitness tip and I had some trainer kid come on there and it was a basic tip to help somebody who, I mean, and where this tip came from is, thinking back to the hundreds of clients that I've watched do this where they're doing bicep curls, they have a dominant side naturally that's stronger. They're right handed, right? Their whole life they've been playing sports right handed and so they're just stronger on the right side than their left side. They do curls and what do they do? They start with the right. Or they do a fuller final rep on the right side or do more repetitions with the side that is dominant because they can do more or the one on the left side, they try and catch up to the right side and they do this shitty form where they cheat up the last rep or two. So a tip that helped hundreds of people that I've trained with that is just teaching them to do unilateral movement. So one arm or one leg at a time, focusing first on the weaker side. So start with the less dominant side as soon as form starts to break down whether that's at four and a half reps or seven or eight, you stop right there and then you mirror that with the dominant side. That's it. Brilliant. It's a very simple fucking tip. And then you get a trainer who comes on there who wants to debate me about asymmetry and it's like, what is your desired outcome right now? Is it to- I think his desired outcome was to show how smart he is. Exactly, congratulations. And I called that out because it is a pet peeve of mine and it was with even the trainers that I managed for so many years is you work real hard to get these certifications, you work real hard to get this education and I guess there's a part of you. And by the way, this is your ego and your insecurities that drives you to do this that you want to show that. You want to show, oh, I know this and it's more technical and difficult than that and you want to go deeper. But the reality is that the majority of people that doesn't help them, they end up getting lost and most people are too insecure to admit they don't understand what you're saying. So they just shut up and they don't say anything. And then what ends up happening is nothing. Nothing gets accomplished. You come across like this fucking super smart trainer because you use all these terms that lose these people that people feel insecure that they don't want to admit they don't know what you're talking about. So they just kind of politely nod their head. Meanwhile, they don't change any of their behaviors and nothing gets accomplished. That's it, like what is your goal? Is your goal to help people, to really, really help people? Well, then how you deliver the information and choosing which information to deliver is crucial. It's absolutely crucial. And one of the biggest problems that these influencers make with all this education and very little experience working with anyone is just hammering people with all this jargon and information that is almost completely worthless, which is what I put in the post. I said that these PhDs and academics with little to no experience training people like you are slightly better than worthless. And what I mean by slightly better is it's like Google, except you don't need to enter in the search term. They're telling you. So it's like Google. All right, good job. You did a great job. You did good information. And but nobody wanted. I'm insulted. I thought I would get a lot of pissed off people, which is fine. But yeah, nobody wanted. Yeah. Nobody wanted none of this. It's true. Hey, speaking of cool information, I'm excited that we're heading down south tomorrow to go listen to Arthur Brooks with Bishop Barron. I mean, I'm pumped about it. I'm super excited. So I guess this is like an event or something. From what I gather, Bishop Barron is putting together these talks where he's introducing other speakers. And one of these speakers is Arthur C. Brooks. He's an economist who, if you go on Netflix, you can watch the documentary, The Pursuit, which I thought was a brilliant documentary, very, very well made documentary. He approaches the economic issues, like what works better markets or planned societies or from a very humanitarian standpoint, from an empathetic standpoint, I think he communicates it very, very well. I'm so excited to meet this guy and talk to him. I watched the documentary and I was like, we need to get this. It's so weird how things work out too. We were down there interviewing Bishop Barron, tell him that, oh no, what happened was I was on their podcast and they asked me what my hobbies were and I said economics. And they said, oh, that's weird because we're gonna have Arthur Brooks. I'm like, you're kidding. And we were homies. We were already in contact with him. Yeah. And so it was like, it worked out super. And they're so generous to let us use their studio, which it feels kind of cool that they're doing that. But he seems like a really smart, cool guy. So I want to go down and I want to ask him like hard questions that maybe the audience may be thinking, you know what I mean? Just kind of see how he... No, no, I'm excited. How he answers them or whatever. Yeah. Anyway, this morning, so funny dude. It's so funny, all the focus that we place on all these weird products and supplements and things to help boost our workout performance and our pumps and probably the most powerful thing that I know of. And this actually studies support this, but I've also experienced music. Oh, I thought you were gonna say drinking water. No. Yeah, well, I'll do that. That is important. Dude, music, music makes that such a huge, it's funny too, we've known this, humans have known this for a long time. And what I wonder about that, is it so much music? And I would argue that it's more just mindset. Like just what music does is I think it puts you in the mindset of being hyper focused on what you're doing, right? It kind of drowns out other distractions of your day and thoughts that you were having about, like, gotta get my kids to school. Oh, I've got this thing with this bank thing. Oh, I got this thing with work. And you got all this shit on your mind. And then all of a sudden, your favorite song comes in and you fall into the song. And I think it's more of that than it is like music has something magical about it. And it's also like, you're going through your list and you're finding those songs that you got the best reaction from. Like I know, based off of what kind of intensity I'm going in with my workouts, I'm like already like finding those songs and putting it in my playlist. And I wanna hit those at certain times. And it's so effective, man. Like it totally works. Does anything, think about it. Does anything invoke emotion as easily as music? Or at least, not just as easily, but something that you can put on the background and do other things. I can't think of anything. Music can invoke tears. Like you ever hear a song that moves you? Or you hear a song that makes you hyper or calm, happy or sad even? Angry. Music has it. And so this morning I was working out and I totally went in with the intention. I'm like, okay, I had two injuries over the past couple of weeks, minor. But I'm like, I'm gonna go to the gym and I'm gonna work, I'm gonna go light. I'm gonna squeeze, I'm gonna get a good pump. I'm gonna be controlled. And then I just picked the wrong music. I put death metal on. Dude. And all that shit went out the window. Yeah, bad move there. It was all about, I started with lightweight, frickin' Lama God came on and I'm just like, I'm adding to the dance. You're in 90s, 90s. Ah! Yeah. And death lock comes on. Some old thing in half. I'm adding more. I mean, I have my Spotify, it's separated by genres and there's just, there's certain genres I know better than to turn on when I know I need to go to the gym with that mindset. If I know I need to go with this more like recuperative type of training, I just, I can't be in the heavy metal section. You gotta avoid it. Yeah, it's hip hop or fucking country if that's the case. Yeah. That will keep me chill. You know what I'm saying? If I put something on that gets me all hyped, it's real hard. All my logic went out the window and it just became now I'm at war with the weights, bro. I'm at war. Addling. But you did have a good workout though, didn't you? I did because it hurt myself. I was done, I was like, yeah, thank you for... That's funny, speaking of what, so like this morning I was getting my first coffee and I went into Starbucks and I had this really awkward moment where I used to go to Pete's a lot, right? And I, like, they know me by face. They know my order, they know all that stuff. And one of the baristas from there, like the manager even, was in the Starbucks ordering like right after me and I looked back and looked at and then we both had this moment like I'm like, what are you doing here? Yeah. And he's like, well, I'd like Starbucks. I'm like, is that allowed? Oh, he was from... He's from Pete's. Yeah, he's like the Pete's manager. And I was like, this is so weird. You know, like I've had things like that where somebody's wearing a shirt that's like the opposing, you know, company. And I don't know, just they created this weird awkward moment and we both kind of just shuffled away from each other. It's like you see one of those trucks that says Coke on it and they're delivering Cokes and the guy's drinking a Pepsi. Yeah. Hey, what's that? Yeah, you're like, you traitor. Yeah, dude. Pete's has better, generally their coffees are better. Yeah, I love the flavor of Pete's. Starbucks, their nitro crushes. I mean, that's what they have, like, come on, Pete's. Well, you know what Starbucks did so well is the, you know, it's like the McDonald's thing where their consistency, right? You know that, right? So they burn their coffee at a certain temperature. So it's... Always the same. Yeah, so it's always the same versus, you know, batches of beans being different, which is how coffee normally should be. Homogenized coffee. Right, it should normally be kind of like different at every batch. You get a batch of beans that were grew on one, grew on one side versus the other side or came out two weeks earlier or later. There should be some sort of a difference, but because they burn them, they burn them to a point where it's like it keeps the flavor consistent. And I think what makes people so attracted to that is that because you've been trained to like exactly that. And we tend to gravitate towards those things that are normal and we're used to. And so... It's like a consistent ritual. Well, Starbucks's espresso is terrible. Oh, it's awful, dude. They have the worst espresso. It tastes like, it tastes burnt. Yeah, they need to add a shit ton of syrup to everything just to make it go down. Yeah, but weren't the founders of Starbucks and Pete's partners? Yeah, I think they branched off and created Pete's. They were partners. And I believe one of the partners wanted to stop selling... Yeah, they were related at one point. Like related like blood related or related like they were... I don't know all the details, but Howard Schultz ended up buying at least the Starbucks up in Seattle, which was a break off from the same people who started Pete's. Wow, interesting. And it reminds me of too, you remember Home Depot, like Lowe's actually is a spin-off of that. I guess it was the divorced wife created Lowe's. Fact check me on that, Doug, but that was another like interesting thing. It's like the same thing. I don't know how I would do with that because I'm such a competitive person anyway. You'll be like, one of you guys leaving and starting another fitness podcast. Mind strength. I'm gonna be like, I'm gonna fucking crush. I already thought about that about this. Yeah, pump my... Yeah, pump my... Something like that, you know what I mean? You're like, oh, we're gonna crush you, you know? But I believe that they had different ideas of how coffee should be made, what they should sell or something like that. And so that's why Pete's and Starbucks have such a different feel. Like I feel like Pete's is a little bit more... Stronger. Not just that, but it's more of like the... More hipster. Yeah, like they're a little bit more hipster with their coffee, whereas Starbucks... I like hipster with their coffee. Little more man buns. They don't know how to change tires? What the fuck does that mean? Exactly. Like more flannels, but they don't chop wood. Like they try to stay more true to the coffee. I don't know. I don't know what the deal... You know that all started, right? The founders went to Italy and saw just how Italians loved all the different coffees that they drank and everything. And at the time, people laughed at them for even pitching that in America because Americans were like, we just like our drip, you know, our regular coffee. No one's gonna spend five bucks on a coffee. Doug just pulled it up. It's actually Pete's who owned Starbucks originally. Oh, wow. Yeah, it's not cool. I didn't know that. And I'm assuming Howard Schultz came in and was probably the... So they started Pete's and then spin off with Starbucks? Yeah, and I'm assuming that he was like the marketing genius. Yeah, it's Howard Schultz who went to Italy and saw what they were doing over there and he had this idea. And I don't think anybody else was on board with it, so he ended up buying it. And there's kind of an interesting story. Apparently Bill Gates's father got involved with the purchase of that from the Pete's guys because some very wealthy person in Seattle was gonna buy the Starbucks out from under Howard Schultz. And Schultz had just kind of cobbled together as many assets as he could to buy it. And so somehow Bill Gates's father, Bill Gates Sr., who's an attorney, knew this rich guy and said, hey, this guy, Howard really wants to buy this. Can you step aside? And so apparently that's how he got Starbucks originally. Wow, you know what that makes me wanna read? I almost bought that book like five different times when I was in Barnes & Noble. I should read it now. Yeah, those are always cool stories. I actually have one that I don't know. I'm definitely gonna have to fact check me on this one, Doug. Like in terms of like Red Bull's origin story and like how they're out somewhere in like the Eastern part of Europe. And they came across this energy drink or whatever these people are drinking. And somebody said that one of the ingredients is like taurine. And so taurine they're saying is like part of, like it's like bull cum. Yeah, bull semen. I've heard that. So it's an amino acid. People are so funny about that. Okay, so it's not that they're like mixing bull cum in their morning drink. No, no, dude. Maybe bull jizz has amino acids in it. I'm sure it probably does. I mean, cause people do some weird shit. But that's where they got the name Red Bull then from, huh? Probably maybe. Taurine. That's actually from Thailand. Thailand. So have you guys ever had the like it's okay, the uncarbonated Thai version of Red Bull? No. Have you ever had this? No. So they're sold. So I used, when I used to manage the 24 on Hillsdale, one of my trainers, Mike Swick, who ended up becoming a UFC guy. Yeah. He actually has gyms over in Thailand. He does. He's got gyms in Thailand. Great, super smart dude. Love that guy. Super cool, humble guy. Great fighter too. I think at one point he was ranked number two or three in his weight class in the UFC. Anyway, he was a trainer that worked for me. So I hired him, he comes in, he used to train across the street at AKA, cause they're across the street. And that's before, that's when he started getting into Jiu Jitsu, but he'd always been doing Muay Thai. And so he would come and talk to the fitness manager about, you know, my fitness manager about going and taking time off to go train in Thailand. My FM came to me and asked me, you know, what do you think about that? Is that cool? And I liked Mike, he was a great trainer. He wasn't one of the top producers, but he was good. And so I said, yeah, that's not a problem. And so Mike would leave for two weeks at a time or whatever to go train Muay Thai. Well, Mike was really grateful that, you know, we let him do that and, you know, whatever. So he came back and he brought me this like little like pack of these glass bottles. They were about this big. So they're like this big. And they were Red Bull, it was all Thai riding and it was, there was no carbonation. Was it their branding on it and everything? It was Red Bull. Oh wow, really? And it was no carbonation. It was kind of syrupy and sweet or whatever. And it was strong as fuck. Like you drink that and you were just like, does it just taste like cough syrup or what? It tasted just like Red Bull, no carbonation. And it was a little bit, maybe a little more concentrated or whatever. So every time he'd go to Thailand, he'd come back and he'd bring me this pack of these little glass, you know, Red Bull drinks or whatever. Super strong, huh? They were super strong and that's how I first started drinking. Interesting. Isn't that funny? And they were very connected. Red Bull in Thailand was connected to the Thai fighting space. I've seen that on a lot of the shorts and stuff. Yeah, that was like a big thing about him. You know, I have something interesting that Rachel told me a couple of days ago that I didn't even know. So I have, you know, my favorite Viori pants that I have, there's this zipper on the side of them. And the seam on one of them, from probably because my legs are getting so massive they started to separate a little bit. Yeah, weird. My small or something? It's quite so much. So they started to separate. I was like, oh man, and I was in the office and I was kind of venting to her, this sucks as a first piece of Viori, anything that I've had that something's been default or torn or had a problem with. And she's like, well, just send it back to them. They'll give you a brand new pair. And I'm like, what do you mean they'll just give me a brand new pair? She's like, yeah, you don't know that they have their setup like Nordstroms. You guys know that? That like you, if you have issues with any of their clothing. Does it matter how long ago you bought it? Isn't that crazy? Yeah, they're like Nordstroms. Wow. I didn't even know that. I was like, I've been fucking walking around with this fucking thing fucked up for like, at least three weeks. So I looked into it because I had a tear in one of my sleeves. It might have been caused by me. I'm not, I don't. Yeah, your forearm workouts would get it. You know what I mean? Just keep talking about it. Same thing. You know, I know what you're talking about. But if it's. I'm out of that loop, yeah. Justin's clothes never rip. My ass is like, yeah, but bursting at the seams. Yeah. Oh, we gotta throw that in real. If it's before 60 days, then you can get money back. If it's after 60 days, it doesn't matter how long after, store credit. Yeah, it's dope. I know. I think that's a. Do you think that's a good move or a bad move? Well, I think it's like we are with our programs. I mean, there's not. Well, they are a high. They know that they're quality. I think that's what it is. And it's like, every now and then you're gonna get an example like that. So it'll be very few examples where, you know, the clothes might like have something, you know, defect, but they're like, okay, we'll give you a better one. That's great. I think when you know you have a bad ass product, you can stand by that. And I think you don't lose. Plus they're not like a super low cost product. So they're consumers are people who want quality and service. You know what I'm saying? Like you're not gonna get that. Yeah, like I don't want my money back. I want another pair. I love those. I have like four pair already. And this is the first pair that this has happened to. And so I'm not like interested in, oh, give me my fucking $80 back or whatever. It's like, give me another pair, please. I gotta tell you guys a funny story. So, you know how we all got Disney plus, right? So now I've got access to all these Disney cartoons. My daughter's like- Oh, I know, isn't that great? Yeah, she's freaking out, right? But did you guys know by the way, side note that on the old cartoons, when you pull them up on Disney plus, they'll have like a little warning at the top, like this has- Smoking cigars and it says weird language. Outdated gender, you know, stereotypes or whatever. I didn't see that. Yes, it'll say shit like that. Really? Yes. They put all these new, the new Disney, how they've changed some of the songs and when they remade them and stuff like that. So we're watching Lady in the Tramp. Do you guys remember that one? Yeah, I just watched that. Did you? I love Lady in the Tramp. I was kinda like watching it. Which by the way, okay, it's the most stereotype Italian people of all time in that movie. Come on, when he gets the pasta and he's eating with the lady or whatever. Hey, it's a baby, it's a baby, it's a baby, it's a baby, it's a baby, it's a baby. Oh my God. But anyway. It's a baby, it's a baby, it's a baby, it's a baby. But anyway, that cartoon. That's really good, bro. That's not bad at all. Thanks, thanks. That cartoon was made in 1956 or something like that. So it's an old one, it's an old one. So in there. It's like one of the original 10 then, right? Yeah, so in there, I'm watching it with my daughter and with Jessica and it's great. I used to watch it when I was a kid. And there's the scene where the lady's owners, the woman or whatever becomes pregnant. And so then ladies in the, and there's all these, they're having like a baby shower. So they have all the women in one room. And they're like, oh my God, you're so radiant. You're so beautiful. You look so gorgeous right now. And then lady walks into the men where the men are. I'm like, you've never looked worse. You look fucking like they're talking shit to him. And I'm laughing because it highlights such a, that is such a clear example of the differences between men and women. Men and women are so different with how we, they, like we talk to each other. Like, why do we fuck with each other so bad? You know what I mean? I don't know, but that's just how it is. The other one that, the other thing that was funny was pimples. When you have a pimple on your body, what does your girl do? Oh yeah, I was talking about this morning. I have one that's like festering right now. I was like doing squats. So gross. I'm just gonna, I'm gonna be all out in the open with this. Apparently this is off limits, I guess. Yeah, dude, I put like the bar on there and it's just like, it's irritated a little bit more. And it's just been like this, this annoying thing. And of course, Courtney like spots it like, oh, like a heat-seeking missile, you know? Like comes and like starts, like touch it. I'm like, don't touch it. Let it go through the process of becoming a mountain. And then we attack it. If you attack it too early, dude, it ruins it. Jessica tries to find things on my body she can squeeze and I don't get it. Do you guys ever have an urge to do that on anybody else? No, no, no, no, no, no, no. That is such a female thing. It's a hundred percent. Don't they have like Instagram pages like dedicated to that? Millions of views. Like not, like almost like a bit, like there are so many views. Like it has its own TV show now, Dr. Pimple Popper. What? Yeah, she has her own TV show of just like, yeah, like, oh, okay, and this one. Yep, that's all it is. I can't even think about watching something like that. It makes me wanna throw up. Jessica will watch it for hours. Yeah. It's like her favorite thing. I'm like, what are you looking at? She's like, it's so satisfying. I'm like disgusted. That is weird to me. I feel like she's like, it's like, you know, like we evolve from like monkeys, you know what I mean? She's just wanna like, they wanna groom us. That's the most clear example, yeah. You know what I'm saying? What is it about us that we do that they think the same way? Cause that's something that I'm like repulsed by. Oh, that guys do that? Yeah. That we do that's just weird like that. I don't know. I mean, Just sitting on the couch and like putting your hand on, you know, scratching yourself. Maybe. Al Bundy's that a lot. I do. Maybe. I don't even mean to just do it. Just hold your crotch. Yeah, yeah. Well, here's a good one is, you ever have your girl tell you like, you're like, Hey, where's the mayonnaise? Oh, it's in the fridge. You open the fridge and you just look. Yeah. You don't see it. You scan. You're like, it's not in there. And then she comes over and she moves things and it's in the back. And she's like, you never move anything. This happens. Or it's right in front of your face and I didn't see it at all. This happens so many times to me that I'm like, why do, and it's like, it's like a stereotype, right? That men can't find something in the world. I'm like, why do we do that? Why are we, why is that stereotype exist? And here's my theory. My theory is that, well, cause we're, you know, we're hunters, right? When we're looking at things visually, we don't want to disturb or make any noise. So we just look, if we don't see it, it's not there. There since they were the gatherers, they're moving things and finding the, you know, the stuff. So she's like, why don't you move things and it doesn't cross my mind to put my hand in the fridge. It's not moving. You know what I mean? So I can't see it. He's the move. I have my spear ready to throw the mayonnaise. It's not in there. I don't know what's going on. I think that's what it is. Anyway, did you, you guys know how Butcher Box has heritage pork? Do you guys know what heritage pork is? No. Do you guys know what this is? It's old, like old bacon. So I, so I did some, I did some reading about this. I'm not a huge pork guy. Do you guys, do you guys like pork? Yeah, I like bacon. I mean, bacon's the big one, right? I'm not a huge, generally, you know. Yeah, I mean, yeah, I'll be honest. I mean, I'll eat it occasionally. Well, I told you, we've been doing the pork shoulder in the, in the crock pot and we were doing that for a hot man. I was doing that with the protein rice for home, to a point where I was like, okay, it's enough. We were having like every week for at least a few months. Yeah, we'll do chops every now and then. That's good. Yeah, that's, that's true, actually, Adam. I was going to start doing that. But anyway, heritage pork is raised very, very differently. They are allowed to roam freely. They don't produce nearly as much waste. They're produced much more humanely. They use either way less antibiotics or no antibiotics. Essentially, heritage pork is the healthy version or a much healthier version of regular pork. Like the animal itself is much healthier. It's not the factory farming where they keep them contained and they produce tons of waste and they make them fat real quick or whatever. It's just a much better animal. Oh, wow. Yeah, so I didn't know the difference. I didn't know there was a name for that. It's called heritage pork, yeah. If you look it up. Will they label that on like most, on like grocery stores, will you see that? Do you know? If you go to a grocery store, if it says heritage pork, then that's what it is. If it doesn't, then it's not. But it's raised far more humanely and allowed to roam and it's much better for the environment because the waste that they produce is spread out over all the land or whatever. It's just a much better animal or whatever. So good, it's good. So I was looking that up and so now I'm gonna start ordering more. Normally, I'm not a huge pork consumer, but I'm gonna order more of it now. Well, we bought a pig a long time ago, like from, they went through the whole process of what do they call that club? Where, you know, they raise animals and then all the way to where the... FHA or, what's the other one? FHA, FFA, is it? Future Farmers of America. It's like that, but it's... Yeah, that's not what I'm looking for. Yeah, FFA. You get what I'm going. But yeah, like, so this family raised and then presented it in one awards with it and everything was like a award-winning pig and then so we got to eat after. But you knew the people personally and you knew that they took care of it like it was like their own. That's FFA, isn't it Doug? I don't know. Yeah, okay. And that's where you go in with other... My farm knowledge is lacking. I know, I feel like I should know this and I'm hoping that I'm my right... Yeah, you were on farms, dude. Yeah, well, I mean, what he's asking though is to like out of my wheelhouse here. I wasn't a big pig guy. You're a cow expert. Yeah, you're raising prize pigs, huh? Cows and almonds and chickens, so that's what... Squeezing them out. Hey, did you guys see the update on the whole Epstein, you know? He's alive? No, no, no. That would be the ultimate twist. No, the guards that were in charge... I got to pull it up, dude, because this is actually kind of crazy. The guards that were in charge of supposedly... They all have amnesia. We're supposed to check on it. They all have amnesia. No, to check this out, dude. Sorry, that just came up. They got brought in for the what? The 4-H Club. Yeah, 4-H Club. That's who raised the pig, and that's a thing where they present animals and get rewards. To just pop back up. Yeah, so that's how my brain works. Back to Epstein. So the guards got called in for investigation because Epstein was... He was supposed to be watched, and it's almost impossible to commit suicide in this situation. Like, I don't know if you guys know this, but... Yeah, they're like checking. They're supposed to be checking. Not only do they check you, but the sheets that you have on your bed are almost the consistency of paper, so you can't hang yourself with it. They don't give you any utensils or anything like that. Because they know people try to commit suicide. But yet he did, and nobody checked. And so they investigated the guards. Well, check this out. They've been indicted on federal charges. Oh, wow. So check this out. Here it comes. They ignored more than 75 mandatory checks. 75? 75 mandatory checks. Then they fabricated records to cover it up. Oh, wow. This whole thing, like, how can you not think this is like a conspiracy? Yeah. You know what I'm saying? Is there anybody who doesn't? Yeah. There's actually people that are... Yeah, those people make arguments. I mean, it's just like, is it actually gonna make its way to court and people, you know, get busted for this? Or is this just gonna be like, yeah, we all know it happened. It's almost like, you know, the whole OJ trial thing, where you get to resolve. You'll write a book about it later on. Yeah, you'll write a book. I think that to be... If I did, you know, like, kill myself or like pretend to, this is how it would look. Anyway, we'll see if these guys commit suicide too. Yeah, right? Or all of a sudden, everybody has amnesia. Yeah, dude. I feel like what they could potentially uncover is gonna be so explosive that I don't know if people are even ready to hear it. You know what I mean? Yeah, it goes really far down, you know, the rabbit hole. Well, that's what the conspiracies theorists say. They say that it goes to all kinds of extremely powerful people. To, you know, the royal family in England, top politicians in the US, on both sides of the aisle, celebrities, that you would think are, you know, great people like Oprah, Tom Hanks, like, crazy... Are you just throwing random names out there? That's what I was gonna say. Like, how dare you. Tom Hanks played Mr. Rogers. It comes out Thursday, bro. Don't ruin it for me. No, no, no, I've heard... Again, these are conspiracy theorists that are saying that these people, who knows, but... Are they flat earth or conspiracy theorists? Or they're like, you know. That's the thing with conspiracy theorists. That's incredible. Yeah, you never know, right? Yeah. Anyway, do you guys know what Pam Spermia is? Do you guys know what Pam Spermia is? Yeah, I do. Have you talked about it before? Yeah, it was Justin brought it up before. I love it. It's like my favorite theory. Yeah, where basically you're getting like bacteria or life forms from, you know, wherever else in the universe that just like ride a comet and then hit the earth and then it like creates like diversity of life that way. Yeah, so the theory is that meteors seated the earth. That's why it's Pam Spermia. Seated the earth with the building blocks for life. Or some people will take it a step further and say that the meteors themselves brought life to earth. And that's how earth, you know, got that start with life. But we didn't, we don't really have, you know, we didn't have a lot of evidence supporting this. It was just a theory. Well, researchers recently found the first direct evidence that this may actually be the case. They found ribose. Ribose is a sugar that is essential for the production of RNA, which can lead to production of DNA. They found them on meteorites that have been, that have landed or have hit earth. So this is the first time they actually have evidence that Pam Spermia may actually be a real thing. Didn't we accidentally do that to Mars or? Yeah, like we accidentally, oh, whoops, like added some like little micro, you know, organisms that like made its way on Mars. Yeah, what are they called? They were bears, right? Yeah, little bears. Yes, you remember. They were little bears. They're called water bears. Yes. The actual technical term is something. They grow up and get huge. They look like water, they look like little bears. No, they don't look like bears. They do too. No, they don't. They look like little pig bears. So they look like, you got little short arms and big big belly and they're called something bears. No, there's something. What's their name? Maybe duck. Tardigrades. Tardigrades, yeah. That's a dumb name. Yeah. I like big bears. I like big bears too. You could have Mars little bears on there. Yeah. What have we done? Anyway, I blame you Elon. What's this, what's this deal with these? Have you guys seen this like resurgence in amateur fighting on like TV? Yeah, somebody, we just remember we were just talking about that. Bradley Martin and. Yeah, yeah, right. A couple of episodes ago and you're speculating on, oh, it will die. And I was saying, no, I don't think it will. I think it's becoming a thing where people are more interested in seeing these amateurs that are famous people fight each other. And after that conversation, somebody DMed me and said that Barstool Sports has like a rough and rowdy like league that is amateur boxing. I think it's only like two or three rounds long. And it's just they throw a couple of amateurs in there and they go at it. And it's supposedly it's blowing up. It'll blow up and then it'll go away. It's like it hasn't before. Remember, tough man contest, tough man contest. You know when the UFC first started, when the UFC first started, that's what it was, right? The UFC was martial artists who were not professional fighters, fighting in the cage, there were no rules. But in order for the UFC to really grow, it had to turn into what it is today with some rules and become and have really, really good fighters. The reason why I lose is it's novelty. The reason why I argue with you on that is because we are in a different time now. And I wish I had good analytics to debate this, but this is just me speculating. But you know, your average professional boxing fight, you know, how many people are viewing that on HBO or whatever, it's probably in the low millions, wouldn't you say? If millions on like a low level professional fight on HBO or whatever, I don't know, I'm just guessing, right? And if you're somebody like a Logan Paul or one of these guys who've got 10 million plus followers that are following you, you have access to an audience that is already interested in who you are, regardless that you might fight somebody. And we all know that just as humans that the drama and all that we will gravitate towards. So we've never had this before. You've never had a boxer be, have that type, big of a network before they became a famous boxer. So it's kind of like reverse now. And so it makes me go, will it? Because maybe these people are so famous that they already have a network of people that wanna see them do anything. They wanna see them squeeze lemons in their eyes. They wanna see them do fucking- Yeah, but the novelty's gone. Once they do the fight and you see them do the fight, unless they're good, the novelty wears off. Really? I mean, it's- Like, bro, watch a celebrity, okay, so let's say one of your top favorite celebrities, you're like, oh my God, it's- Like Screech. Yeah, whatever. He did that, he did that. I know, I saw that fight. You'll watch it once or twice, but then if they suck, you're like, I'm not gonna watch that again. They have to keep coming up with new ways of getting your attention. Now, here's the way that I think it might succeed is because of the internet and it doesn't require as much money to put the shit together. Right. So they may be just on the internet type of deal. There's not a lot of money behind it or whatever. Kimbo Slice kind of proved that model. Remember when he was doing his backyard? Yeah. You know, fights or whatever. Right. So maybe like that, but I don't think it'll ever reach the levels of, or come close to a good fight. Yeah, I'm wondering about the taboo, like sort of the political, you know, the PC culture and like cryo closets and all that. If there's like underground like energy that, you know, in these college campuses that they do want, like, you know, some kind of fight club thing. Yeah. I don't know, I think it's gonna keep going. I really do. I don't think we're gonna see it die off at all. I think we're ushering in a new time of what people want to see. And at the end of the day, it doesn't matter if it's recognized by pay-per-view or a league and it's official, if it's making money. Yeah. If it's making millions of dollars, it's proven that people are tuning in and watching and they want more of it. They're gonna keep going back to that wealth. Yeah. I mean, you're making a good point. If you're, I mean, what I, where I agree with you is like, nobody who's in the sport will ever respect it. You know, if you're somebody who's in the sport of boxing, you're like, fuck that. You know what I'm saying? Like you won't watch it. You will find it's probably disrespectful. You're overestimating the entertainment value of shitty fighters. Shitty fighters, for the most part, they're not fun to watch. They get tired. Sloppy. Sloppy. It gets brutal. I look at it more like this. I, you know, back to what I've brought up before the, you know, Mori Povich and What's His Face. Yeah, Jerry Springer. Jerry Springer era. I mean, those people that were fighting, no one's a professional on that. We're tuning in because it's drama. That's true. It's drama and it's entertainment and people love watching car crashes. And so that's what they're going to tune in. And who better than someone who is already a celebrity with another celebrity that are going at it. I just, I think that we're in a new time and people are. But people actually going to watch the fight itself. Look at you. So how they looked like they sold it. Yeah, but it's, again, I mean, I think there's going to be a fad element to it. I don't think it's going to be a big, like you're not going to be able to make a league out of it. Listen, I'm not defending it because I think it's fucking cool when I like it or I watch it. But I mean, there's a lot of things that are. I was just talking to my cousin the other day who's got, you know, who's like making me privy to what's the, what's the streaming thing that Gary Vee always talks about that everyone's Twitch. Are you familiar with Twitch and how that all works? My son will watch video gamers on there and stuff. Yeah, I mean, that's, would you ever have thought if I told you that people would pay money to sit and watch another kid play video games, if I told you that a decade ago, would you? Yeah, I was confused by that. But then I remembered when I was a kid, I loved watching my friend's older brother play because he was awesome at it. You know, and you're just sitting there, whoa. Like that's the potential of what you could do. So to that point, I look at this like today's modern Jerry Springer, the same fucking people that would stare and watch fucking Jerry Springer at 11 o'clock at night every single night at me, whatever. Those same people now are watching or those type of people, the things that they like like that are watching these celebrity people duke it out and talk shit. If you wanna look at a market that plays with that a lot, go to look at the Russian fighting market. I love them. This is for real now. They fight with like swords, this is fucking crazy. They have gang fights. So in the cage, it'll be five against five. They have like what Justin's saying, weapons fights, they're in there with swords and armor. Have you seen the ones where they like have boxes and like things like platforms that they could step up on and then they still fight like on levels? It's like, what do we do? They have arm wrestling matches where you can arm wrestle and you either beat the guy by beating him in arm wrestling or you can knock him out. So they're punching each other. I saw somebody on Instagram tagged me on like where these guys were boxing and you were tied to another person. So our backs were tied to each other and we're like a team and we're fighting another two guys that are like tied together. I thought that was fucking hilarious. But it's novelty, it's novelty. So I love fight sports and I watched the gang one. I was like four against four. I'm like, this is gonna be fucking awesome. It's not awesome. Cause here's what happens. One guy knocks another guy out and then before you know it, it's two against one or three against one. And then you don't want to watch it anymore. Like this is terrible. I don't want to watch this fucking thing anymore. This is horrible. It's brutal dude. First question is from cam web one. How long should you stay in a specific rep range? Should you be switching it up weekly, shorter or longer? So a really common question. Now one answer that I've heard often that I can see the value in but I also disagree slightly with is to stick in a rep range until your body stops responding. I get the rationale behind that. There's some value to it but here's why I tend to disagree with that. Once you hit a plateau in your training getting out of a plateau can be a little bit of a difficult thing. It kind of would be a part of it. Not to mention it's like on a spectrum, right? So it's like when you hit the hard plateau your progress was already starting to slow down leading up to that. So in the perfect world, you know and of course there's gonna be an individual variance with everybody with this but in a perfect world you're transitioning out of a rep range after you've peaked, right? You've peaked and seen the max results from that rep range and then you're transitioning to another rep. Before the plateau. Yeah, before, well before the plateau even, right? And so you're probably trying to you wanna land somewhere between plateau time and peak and somewhere in there. And that's why we've geared most of our programs in that three to four week range. And some studies will show that it's up to six weeks where people are seeing phenomenal results from a rep range or a program before they have to transition out but we find that kind of sweet spot and it's of course, again, there's The challenge there is the mental discipline part of it. Like to be able to then transition before right as you're feeling like you're just in the groove like you do hit that. Absolutely. You do hit that peak, you know and it's contagious. I would say. I'm good at this now. Well, wouldn't you guys say that? We do this all the time and we admittedly say this. Totally. Getting stuck in a phase where, you know you're getting strong and you hit a PR and it's like, oh, next week I wanna do it again. Oh my God, I'm seeing more strength gains and you get addicted to that and more often than not, we probably stay in rep ranges longer than we should especially when we know that sweet spot is somewhere between that three to six week range. Oh yeah, you can get addicted to the sweat and the pump that you get from high reps or supersets. You can get addicted to the strength that you get from the low reps. You know, I tend to get stuck in the low rep range but in my experience working with most people I would say around three weeks typically is when you'd wanna switch. It's around three weeks. I think it's important though that we talk about what the studies show and then why we recommend that way because the studies will show that it's almost exactly the same. Somebody who phases every three to six weeks versus somebody who is changing every single day. Yeah, so like Monday low reps, Wednesday higher reps versus somebody who goes low reps for three weeks and then switches to higher reps for three weeks. Right, so the studies will show that those two people are about the same. There's not much of a difference. So that's what we know and that's where someone will come back and be like, oh, the studies show this. Well, here's, that's true. But what I have found training so many people for so long is that when you do that, it's really hard to see what you're getting the best responses to, right? So why I like block training and doing it that way is staying consistent with it for a little bit gives us enough time to kind of like, oh, okay, wow. I noticed when I transitioned to this rep range, I've seen all these benefits and it's easier for you to attach things to a way of training for your body. I think it just gives you, it's better data for you to get feedback and learn about your body and how it responds to ways of training versus muscle confusion theory of just throwing different exercises, different rep ranges, all the time, every week, you're constantly, quote unquote, confusing the body. And what ends up happening is, okay, sure, you see good results, fat loss and muscle building over the course of six months. But then if you ask that person, well, what do you benefit the most from? Is do you benefit the most from low rep ranges, high rep ranges, or do you notice that you get inflammation when you train this way or do you notice you get achy joints when you train that way? Or they can't answer that because they have so much inconsistency with the way that they train that they have a hard time isolating how their body is responding. And now the other reason why I support the blocks is because there's a different mental space that goes into training in different rep ranges. Like if I'm going to the gym and I'm training in the four or five rep range with longer rest periods, it's a different mental state. I'm going in there lift heavy. My rest periods are longer. I'm not focused on the pump. I really don't care about that. It's about moving the weight. It's not as much about feeling the muscle as much as it is perfecting the form and maximizing my leverage and biomechanics to get the most weight up. High reps, I'm going in there. I'm not, don't give a shit about how much weight I'm lifting. I'm about feeling the muscle, getting the pump. I'm keeping my heart rate up. It's a completely different feel. And when I've trained clients, I've found that if I keep them in a block, it gets them to do a better job training in that rep range. Because they're consistent with it. Such a good point. They get really good at low rep training. They get to practice all the elements of training besides the reps themselves. It's that state of mind that they get to practice more consistently. And so it just has more value for most people. Now, if you're advanced, like if you've been training for a long time and you're super advanced, that's fine. You can change your rep ranges, each workout and you're probably okay because you know your body, but most people aren't like that. Most people are beginner to intermediate. Most people are not in that unconscious, competent stage. In which case, I would say stay in the rep range for three, four weeks and then move out. And each time you're in there, get really good at that rep range and then move to the next one and practice that one and get really good at that one. Next question is from Danny Girl. I am confused about the whole bulk and cut thing. Can I cut calories and still gain muscle? Okay, so here's the thing with calories. Think about it this way. Calories are, okay, so if I'm trying to build a house, I first have to- You need the material. Yeah, the materials. The wood, the concrete, you know, all the stuff. That's it, so I have to have, I have to first off have the plans or order the house to be built. There's the signal, we gotta build this house. I'm gonna need the workers. They're the ones that are gonna be piecing the house together. So that's the capability to build the house. But then I need the building blocks. If I have the workers in the order, but I have no cement, I have no bricks, I have no wood, I have no nothing, the house isn't gonna get built. So when you're building your body, you need the signal, which is the resistance training or the workout that sends the signal. That's like the order to start building. Then you need the workers. That's your body's ability to build muscle. And that comes from, you know, the appropriate was a signal appropriate. Did I overdo it? Did I underdo it? Am I getting good sleep? All that stuff. But then I need the building blocks. And that's the calories. That's the proteins and the carbohydrates and the fats, which all play a role in building your body. So if you're trying to build muscle, you probably are gonna need more calories than you need to just stay the same. That's what bulking is. You're giving your body more building blocks to build muscle and more means above what it takes for your body to stay the same. Now, is it possible to eat less calories and still build muscle? It is, but it's also very unlikely. But it is possible and it's through what's called calorie repartitioning. So what that basically means is, if my calories are low, my body's gonna burn or take some building blocks from my body fat and then use that for building muscle or help that, that's gonna help the process. And when you see this most often, if we do see it in newbies, somebody who's never touched weights. It's like the Goldilocks window. Right, you've never touched weights or even if you're somebody who's trained before, but you haven't trained for the last six months to a year and you've been off and then you get back in the gym, we tend to see this during this time period, but then quickly your body adapts and then you don't see those and you need, it's unfortunate that we use terms like bulk and cut. Because bulk sounds so unattractive. It does, bulk sounds so unattractive for a client who comes to me and says, Adam, I wanna reduce body fat and build some muscle, but I care, I don't wanna bulk up, right? Because that's normally the follow-up statement too. Yeah, I wanna be tight and firm and I wanna build muscle Adam, but I don't wanna bulk up. Like how many female clients have told you that before sitting in front of you and then you have to explain what building muscle. I blame the marketing, I mean, especially for a lot of these cardiovascular machines that they're out there saying like, you're gonna lose weight and build muscle. And you're just like, wait a minute, like what are you talking about? Like we have to decipher what goal it is you're specifically trying to accomplish first and then proceed to the next. But you're not gonna have them both simultaneously, like they're two opposing animals there that we're trying to do. Now cutting is the opposite. Cutting is consuming less calories than your body's burning. So you think to yourself, how can my body burn more calories than I'm eating? Where is it getting the energy to sustain itself if I'm not consuming enough to sustain itself? Well, your body gets it from its stored energy, which is your body fat. So your body will not go into its stores of body fat unless you're consuming less calories, unless your body thinks it needs to, unless you're consuming less calories, then you're burning. If you're not doing that, if I'm consuming as many calories as I'm burning or more. Let me just use the calories. Yeah, my body has no reason to go in. It's like this, look, if you're, would you tap into your savings account if you're making enough money to sustain yourself? There's no need to tap into my bank account. I got cash in my wallet all the time. There's absolutely no need. Well, that's what your body's doing. So cutting is the process of eating less calories than your body's burning. Bulking is the process of eating more calories than your body's burning. Now we've gone into the details because you could do them both wrong. You could go, you could bulk with too many calories or cut too many calories. And there's lots of strategies on how to maximize the benefits and minimize the detriments of doing either one. But what we're talking about now is kind of giving you that general overall idea of what they mean. So the second part was, can I cut calories and still gain muscle? Yes, it can happen. Very, very difficult and very unlikely though. So I wouldn't aim for that. Next question is from SS Turley. What is the best way to strengthen wrists? I'm looking to learn a handstand but my wrists give out first. So strengthening wrists in the context of this question, which is my wrists hurt when I'm doing, because when you're doing a handstand or pushups, I've had a lot of clients who talk about how it hurts their wrists or they do yoga because they're in that like extended position or whatever. And then they're now applying all this excess of pressure and load. It is. And so this is, strength is a piece of it but to be more specific, this is mobility. It has more to do with your wrist mobility. And there's excellent exercises that you could do to improve the connection to your wrist range of motion so that you're not relying on the joint. Well, Mass Prime Pro addresses this. We address even the wrist. I mean, we go through every major joint in the body and I actually teach those wrist exercises that are in Prime Pro to a lot of my clients. A lot of clients that sit at desks or on computers and that when you're in this fixed position and you're typing on a keyboard all day, you tend to lose that good mobility in your wrist, especially if you don't use it or do things like Indian clubs or mace swings or stuff like that that kind of challenge your wrist mobility and you get older and you've been doing that for years. So it's a, and what ends up happening to a lot of people, they lose the mobility in their wrist and then it ends up being forearm elbow pain and it radiates all the way up their body. So doing some of those mobility exercises, I don't know if we've done any of that on our YouTube channel. I'm trying to think right now. I don't think we've done wrists. Yeah, I think that would be a great one to follow up with. Maybe make a note, Doug, we'll do some mobility stuff. One movement that I really like that we put in Maps OCR because OCR, obstacle course racing, lots and lots of, you need lots of hand strength. Great hand strength work, yeah, crazy. There's a rice bucket movement that I think is phenomenal. It's really easy. I can explain it on the podcast. You probably don't even need me to show you, but you get a bucket, fill it with rice, stick your hand inside there and open and close your hand and yeah. Grab some, like smash it down there real good. It's great because it gives you, it provides natural like resistance through the rice and that's just enough to get your stabilizing muscles to stimulate around your hand and wrist. It is. And here's another tip. I remember reading this years ago about pushups. I went through this whole, this stint where I wanted to get really, really good at pushups and it would start to bother my wrist. And so what I would have to do is either grip on handles or get on my fist so that my wrist didn't hurt. I don't wanna do that. I might wanna be able to go on my palms. So I was doing some reading and martial artists who do lots and lots of pushups have some phenomenal techniques at preventing wrist pain when you're in that position. And one of the things you can do, and it's so brilliant and so silly, I wish I learned this earlier, was while you're in that position, try to grip the floor. No joke. Like pretend like you're gripping the floor and what you're doing is you're activating the muscles that support your wrist so that you're not just resting on the joint itself. So you're not, obviously you're not gonna grip the floor because you can't, but you just pretend like you are gripping the floor. That and you're actually like trying to push and turn a little bit, that added a little bit of rotation there through the elbow a lot of times too, helps to activate even more stimulus of support system. Yeah, it's like turning two knobs while you're gripping the floor. And you'll find that you'll actually get stronger at your push-ups or handstands and you'll get less pain. And that's why I always speak to rotation and FRC does a good job of this too. They're controlled articulating rotational movements for the joint because we're not expressing that all the time. That is a great way to stimulate more of a supported stabilization mechanism. We're losing that by not expressing that movement. Next question is from Flaw 4581. If you could prescribe one physical activity or exercise to be done two to three times a week for the average person, what would it be? Walking. Yeah, well, two to three times a week if you prescribe just one. Just one thing? Yeah, resistance training, it's got wins, hands down. Yeah. Absolutely hands down. Now here's why, now I know what you're going with walking. I think that's a fundamental movement that's, and it's easy, it's easy for people to do. Right, right. If you have somebody who knows how to barbell squat, then I would love to see you barbell squat two to three times a day because you get, it pretty much hits everything from head to toe. And if you're only gonna do one movement, that would be ideal. But if somebody is completely sedentary, I'm trying to get them to do something, they're doing nothing. And if I could get them to do one piece of physical activity, I would normally start with walking. Yeah, it's got the shortest learning curve. Most people still know how to do it. There's less, you don't need to teach people. There's not a lot of instruction involved. Now that all being said, if we were to pick a physical activity that people actually learn and did appropriately, resistance training, hands down. Hands down, there is no form of exercise that comes close to resistance training in terms of directly combating the problems that we encounter with modern life, hands down. So think about it this way, right? Modern life, super busy, but sedentary as hell. But we're also super busy. So two to three days a week, realistically, and this is something I try to communicate to fitness experts and influencers all the time is I know the ideal thing is to communicate to people to work out all day long and every day or whatever. But the reality, I've learned through training lots and lots of people, most people are gonna make at best, if you're lucky, about two or three days a week to work out. If you're lucky, most people are closer to two days a week, three days a week if they're really dedicated. And so working within that, you want something that speeds up the metabolism so that they can eat more food because there's a lot of food all the way all around. You want something that's extremely individualized. And there's nothing that's more individualized than resistance training. You can lift weights or use resistance regardless of how tall or short you are or any of your disabilities or movement patterns, it can be applied to your body as an individual. Well, there'd be a ton of tremendous benefit if we're being so specific where it's like one physical activity or one movement or one thing that we'd have them do. Man, I would love to, I would pick something like a Turkish getup, a barbell back squat, and your goal is to perfect that. And everything you do is to get better at that. So you're either doing that exact movement or you're working on stretches and mobility work to get you better at doing that movement. And that single thing alone would serve you. Well, there's so many different components to that, which I would totally agree. Like something like that, you learn your body on a different level by like expressing all different types of movements in the lower extremities, the upper extremities, like how to stabilize, how to move, how to not rotate, how to rotate. So yeah, something like that where it's more of an educational body awareness type of an exercise if you can only do one and you could keep loading it more. But I mean, because I was even thinking in my head, I'm like, man, just one exercise? I mean, like, I was even thinking it's like climbing, you know, something where I'm getting the whole body involved and there's a lot more variables to what I'm doing and challenging the body on multiple levels. Yeah, as far as, you know, I'll stick more to the physical activity versus just an exercise. I'll just say, I mean, resistance training, it's gotta be the absolute best thing you do. Now, here's the thing about walking that I like. Walking can be incorporated into every day, not just two or three days a week because you don't have to necessarily schedule an hour long walk. You can do 10, 15 minute walk every couple hours, you know, if when you're at work. The most success I ever had with clients was long term was getting them to lift weights two to three days a week and to just incorporate daily walking into their lives. It's a really simple yet difficult question to answer because so much of this also depends on who I'm speaking to. Yeah, 100%. Because another point that's coming to mind right now as we're all throwing out random shit right now is the thing that my client is going to do consistently is supersedes everything else too. So for example. Well, like if they hate something versus. Right, like let's say I have a client that like loves swimming and swimming is phenomenal. And they have terrible mechanics when they squat and do resistance training. They don't like being outdoors and walking but they love the pool. And I can only get three days a week of physical activity like fucking swim. I mean, I would want them to swim. So it really depends on who I'm talking to, how I would answer this question. But I'm thinking about all those, these variables that would make a difference in how I would direct this person. I think Sal brings up a great point that nothing is going to be better than a customized resistance training program for an individual. You're going to get the most benefit for your metabolism, for your heart, for your health, for your strength, for your protection of your bones, for your body fat. I mean, just that encompasses everything if you've designed something ideal for them. But if they're not going to stick with it, they're not going to do it. But they would swim. That's a good point because all those things matter. Yeah, because rule number one is physical activity is better than no physical activity. And so if you could sell somebody all day long on a form of exercise and if they just don't like it, they're not going to do it. It's worthless. It's absolutely worthless. So something is better than nothing. But if you can sell someone and you can get them to enjoy whatever form of physical activity, then resistance training becomes the best one. And this is something that I constantly am trying to make this case and sell. And part of the reason why I think people don't try resistance training is less because they don't like it and more because of the misconceptions around it. I really do. I think when you talk to every day, Jane and Joe and you say, and they say, oh, I want to start working out. What should I do? I want to start being active. What should I do? I say, lift weights. They automatically think bodybuilder, strength athlete. Oh, I don't want to build. I don't care about building. I think it's a combination of that and the difficulty and the learning curve of it. If you've never squatted or deadlifted or overhead pressed before or done a movement like that, it probably seems really intimidating. Most humans at one point in their life ran, walk, or swam growing up as a child. And so they're familiar with that. Doing something that is completely new and foreign to them can probably seem very intimidating. And then you tack on your point that you're making that there's a lot of misconceptions around it. It just makes it go like, oh, fuck that. I'll just stick to something I know and it's easy. And so people avoid it. But the reality of it is, it is the best thing that somebody can do. And then just the pursuit of learning that, there's so much value in that. So you're right, resistance training, a customized program for that person. But there are other variables that you have. If you're a trainer asking this question, that you have to take into consideration who you're talking to. Now go to mindpumpfree.com and check out all of our free resources, guides, and free programs. If you go on there, you can find stuff on Burning Potty Fat, Building Muscle, Personal Training, and more. You can also find the three of us on social media. We're all on Instagram. Just the three of us. You can find Justin at Mind Pump, Justin, me at Mind Pump Sal, and Adam at Mind Pump, Adam.