 Life's too short to exercise, I'm just gonna be honest. There are so many better things to do than exercise. It's okay to be fat. Just a reminder while you're scrolling through lots of videos of annoying, skinny people. Men are not meant to be dominant. Men are meant to be submissive. Nobody cares about when you do that and there's like muscles there. Nobody cares about that. We don't want to see that. Fitness and health can save the world. Everybody, look, we're in a war and you trainers and coaches, you're the soldiers. Everybody pay attention. They want you sick. They want you unhealthy. They want you reliant. Fitness is the weapon. This is how we can win this war. Let's talk about this. This is the way. They want you fat. They want you lazy. They want you low-testosterone. They do. So people are like... ...conform, comply and just sit there. I mean, people are like, who's they, right? Who's they? All right. You know, to paint the picture a little bit, it's... I mean, we could be more specific. You know, big pharma, government, marketers of products and services. Why do they want you that way? Money. Dependent on them. Yeah. If you're unhealthy, you consume more. If you're unhealthy and you feel insecure, you're easily manipulatable. You don't feel empowered. It's easy to get you to buy things. The markets reflect this. You walk into the grocery store and look at all the products that are geared towards, you know, technically unhealthy behaviors or people. So they want to promote that healthy fit. And I mean health in the truest sense, like total health, not just like you look buffed or whatever, but you're really secure and healthy. You feel empowered. Like you don't consume as much. You don't rely on others or feel like you need the safety and promises of others as much as hard to manipulate you. And this is definitely a war. And it's coming from all angles. And fitness solves this. Healthy fit, secure people. They don't want that. They don't want that. Do you think that this is the product of what happens in, unfortunately, in like a capitalist society? Do you think that at one point, because we are so driven by money and making more that eventually you're going to get evil actors that are going to find ways to manipulate the masses to get to get the most amount of money out of them? That's a good question. But the truth is that those desires exist whether I know, no matter what system we're in, right? No matter what the evil act. So it's like form. Yeah, I know the next question I would have the follow up is, you know, is there a better system than that? Because no matter what you're going to find evil actors, no matter what there's going to be people that manipulate, but is this and so is this more of our product of evil in society or is it more of a product of because we incentivize making more money? Well, the, you know, the commissars in the Soviet Union were just as power hungry and greedy as, you know, owners of corporations or, you know, the investors in Pfizer or Big Pharma, for example. So it's no different, but the difference is in markets, the consumer has more power to influence. So this is where, this is where things get really interesting. Think about all of the collective innovation and ingenuity that we have as a society. Now think of where it gets directed, right? It gets directed towards the products and services that the consumer wants. So if the products and services that the consumer wants reflects good health, this is where we're going to get innovation. If the products and services that the consumer wants is to distract us, to numb us, to medicate ourselves, then that's where the innovation goes. Like there's no better example than the internet. If you look at the internet, so much innovation goes towards porn sites. So much innovation goes to porn sites. Why? Because they get so much use. Imagine if the, if that much consumption power went to people who are like, we want to solve real problems. I want real health. I don't want to just numb this headache or this joint pain or distract myself from depression or whatever. I want, like imagine if all the innovation went in that direction. Imagine if you walked into the grocery store and the average consumer wasn't just looking for something fast and tasty, but was looking for something nutritious and healthy, something that was really nourishing, right? Imagine what the products would look like or what the grocery store would end up looking like. So we have a lot of power, but the key is to know and understand, you know, where we're going and what the, where the direction is and who is trying to manipulate. I think that's the key. Yeah, this is always the optimism for me is, is to see that that's really where we have the most say at all is like where we're going to spend our money and our, and what we do in terms of like our behaviors. And at the top, if you want to look at it as, as, you know, companies and government handlings of these things, trying to kind of shape culture and move in a certain direction, you know, maybe it's money driven, maybe there's other reasons for it control, whatever it is, but as, you know, in the capitalist kind of setting, at least we have that the ability to, you know, spend our money here and, you know, be it like have some kind of say in terms of like how we, we, we do things and how we empower ourselves with healthier practices. So that way, you know, we at least have that bit of freedom within the system. Yeah. So look, no market is impervious to this. Okay. Our space, our space is as corrupt as the other ones I just mentioned. I'll give you a simple example. We've talked about this on the show many times. The gym industry, if you look at the winning model, the winning model in the gym industry is the following, charge a cheap enough membership to where people sign up. They don't show up because if they show up, you got to close your doors, got too many members. So they don't show up. It's cheap enough that they sign up and that they don't cancel because it's only nine bucks a month. The winning model in the gym industry is literally we want people to not work out. We want people who are unhealthy. Literally, that's what they want. If the gym industry, we're really doing this in the right way. What I mean by the right way is like we're really trying to help people. It wouldn't look that way. It wouldn't be a nine dollar a month membership. You couldn't have a 30,000 square foot facility in a city with a million people and charge nine dollars a month. If people are actually showing up, actually working out, like the people who are the, by the way, in the gym industry, they talk about this. This is like a dirty secret. The people that cost you money that you lose money on in your gym. They use the gym every day. The hardcore consistent members. They don't buy your supplements. Not built for that. Yeah. They don't show up and buy all your supplements. They don't buy all your crap. They pay their monthly fee and they show up every day and use your equipment. Yeah. So for hours, for hours, right? So my point with this is, is that we literally, and I say we as those of us in the space as coaches and trainers, we actually are soldiers in this war because healthy fit secure people. Look, let me put it this way. Look at all the, look at the big problems to society. Look at people like to talk about the climate. Look at the carbon footprint and the pollution that sick unhealthy dependent people create versus healthy fit and secure people. It's a lot higher. Look at innovation who innovates more and then look at where the innovation goes. Healthy people want to innovate in a direction, tend to want to innovate in a direction that's healthy, unhealthy people are looking to innovate in a direction that is less healthy. Look at productivity in an eight hour work day, a healthy person who feels good is far more productive. Look at violence. This is a fact. Okay. Now we now have lots of data support is none of this is by the way that I'm saying is just anecdotes is all fact. When you exercise right and you eat right nothing's more powerful at lifting people from the everyday type of depression that people experience or anxiety. It makes you feel less irritable more positive, meaning every the normal stuff that happens your life, you're stuck in traffic. If you're fit and healthy, you're less likely to be so pissed off by it. You're more resilient towards it. You're more resilient. You're less likely to want to have conflict with people. You're more tolerant. Here's another one. Tolerance is a big buzzword. Tolerance inclusion. By the way, those are weaponized by politicians who want to control you. The most tolerant inclusive place on earth. I'll make this argument. In fact, I did a post like this. Father Steve, who's the producer for word on fire is a Catholic, very popular Catholic podcast. So he's an actual priest. When I made this tweet, he actually commented underneath and he says, I'm afraid you're right and it's even better at doing this in the church. The most inclusive place you'll find anywhere is a gym. A hardcore gym. You go into a hardcore gym. It doesn't matter what you look like. I don't know. Nobody cares what your political beliefs are. Nobody cares what religion you worship. Nobody cares you're in there working hard. Everybody's working hard. There's a there's a mutual amount of respect and the most tolerant inclusive people in that gym are the most hardcore people and anybody who's ever experienced who's done this knows it's totally true. So this is a very powerful, very powerful vehicle that has tremendous benefit. Not just the aesthetic, you know, the obvious I look better or the health. I feel better. You know, all that stuff. All right. Today's giveaway is the RGB bundle maps and a ball maps performance maps aesthetic. Here's how you can enter to win. Leave a comment below this video within the first 24 hours that we drop it subscribe to this channel and then turn on notifications. If you win the RGB bundle will let you know in the comment section. We're also running a sale right now. There's actually three days left for this sale. Our beginner strength training program map starter is 50% off and then our bundle that includes maps and a bulk and maps. Prime excuse me prime and anabolic in a bundle. The starter bundle is also 50% off. So both of those three days left for that 50% off discount. Again, if you're interested, click on the link at the top of the description below. All right. Here comes a show. Man, just think of right now. If you look around the world, look around your your look around your town. Imagine if everybody were 20% healthier in the truest sense, not 20% look better. But I mean, healthier. How different do you think experiences would be for people, you know, in your town? Yeah. So this is a big deal. And, you know, I know I'm making it sound like we're, you know, this is like this like this this crazy crusade. This is for real. This crusade and if you're a trainer or coach, by the way, I'll say this is a and you guys managed trainers. You know this. It's really hard to tell to get a trainer who comes in and starts. It's hard to teach them how to let's say build their business or make money, not because necessarily they don't want to do that, but because they're not driven necessarily by that. They're driven by this. They know they have this deep fire. Like I want to do this because I believe in this. And so as a manager, I used to have to teach them how like building a business actually helps you do that. So trainers and coaches listening right now, especially those that haven't been jaded by the fitness space yet. Yeah, right now as I'm talking, you know how they feel. They're all like, oh yeah, that's exactly why I'm doing well falls in line to and we had that conversation with Arthur Brooks and talking about like how you're going to make the most impact in the world really is to shape your local community and to do it like one person at a time and think about that in terms of yourself and what's your grow how you're growing and what that's going to do in terms of like affecting everybody else around you. And then from there it grows. It fosters it. It spreads and it's just such a more effective approach is to like be able to kind of take that self assessment and take personal accountability and to improve every day and try your best to kind of infuse that in other people and who does that better than personal trainers and working with somebody one on one and helping them grow and foster that mentality and that that ability that they have that strength and that ability to shape their lives in a better direction. Yeah, 100%. How optimistic are you guys that we can even win that war and is it more? We just want to lose lose less than what we're already losing because I I totally agree on everything that you're saying. My fear is that human behavior has already proven that we're going to take the easier route. I would rather numb myself with cigarettes with alcohol with food with drugs and of course the you know big the big corporations know this and so it's us against them on the messaging right? We're trying to our message is it's going to be hard. It's going to take a long time. It's going to be worth it. You know, so can we win this war or is it? We just are trying to lose less. That's you know what? I tell you what I'll reframe that because look, Adam, you're a serial entrepreneur, a successful serial entrepreneur. When you start a new business, do you do you inundate yourself with the statistics or do you go in there being like I'm going to win? Yeah, you have to believe you're going to have to be a little delirious. Hey, listen, you got to be a little I don't fear the soldier who goes to war who's like, man, I don't know if we're going to win. I fear the soldier who's like, I don't care if I die. I'm going and I'm going to win and I have a belief. So if we're going to win this war, there's only one way to do it. And that's to believe that you can whether or not we do or not. I don't care. That's the right attitude. I think that's the right answer because I and what a great analogy to, you know, just having success in entrepreneurship because 80% will fail. That's right. And I think that that's the understanding. I think that's what we're facing. I think we're facing horrible odds, horrible. You know what's funny? It doesn't mean it's not. It's not. You know, what's funny about that when we talk about our careers, trainers and, you know, it's hard to make money and it's a hard business. And it's 30% of your clients get long term success. You're 10. You're way better than most trainers. We paint like a realistic picture. How many times have you heard people say I left my successful career to become a personal trainer because of what you because of your show. Yeah, the odds being stacked against us people listening right now who feel this fire that I'm communicating right now. All that does is embolden us. I don't want good. Good. I'm glad the odds are stacked against me. That makes me even more angry and even more on fire. So bring it on. But look what I'm what I'm stating is 100% the truth every market you can do. You can go through literally checklist every market. Go down that list and imagine the changing consumption habits if people felt fit healthy and secure. What kind of clothes would people buy or how would how would they purchase clothes make up plastic surgery medicine food homes organizations education like literally if people went on by the way this is not a destination you're not going to be like I'm fit healthy and cured or whatever. It's just a pursuit. You're moving towards that. It's a growth pursuit. If you if people kind of wake up a little bit and understand like okay this is this is a very good pursuit. This is the direction I want to move and they continue moving this direction and it becomes a movement. Oh my God like the the progress that we would make in every aspect of society is tremendous. So again the soldiers of the are the good coaches and trainers that are out there the people that are out there that are doing this for the right reasons trying to trying to train people and help people and coach them and simultaneously work on themselves because I guarantee you by the way the naysayers are going to do this. Here's what the here's what the enemy is going to do. They're going to paint the trainers the coaches and the fitness people as hypocrites. They're going to say oh really well look at those insecure bodybuilders look at those body obsessed fitness influencers. Yeah look we're all human. We're all human. This is a pursuit. This isn't nobody's perfect. Only one person on has ever lived in the history of mankind was perfect. Nobody's perfect. It's a pursuit. Don't let them don't let them discourage you by pointing out your imperfections or the imperfections of the people on this pursuit and they will. There's a lot of money and a lot of power behind trying to defeat the message that I'm communicating right now. But it's the truth. Bring it on. It is strange how we've seen in the last you know a couple years just recently the attack on the health of the fitness space you know on gyms and gym culture and that's that's really weird. That's it seemed it for a long time it seemed like that's always been a just like leave it alone. Yeah. Leave non political doesn't it only helps everybody. They don't have an agenda. You know it's like so to see the the media kind of come after the gym culture and we're exercising. That's not a lot of things make me get my cackles up and start thinking like you guys in conspiracy theories but that's that's really fucking weird to me. It really is. I don't think it's like this organized by the way. I don't think there's like like a like a leader who has meetings with all these no I don't think it's just in their best interest all these markets all these it's in their best interest to feed sick and unhealthy right not to feed you'll lose consumers. If you're a consumer most markets will lose consumers they'll have to shift completely and even if they do you're going to lose consumers if they become secure fit and healthy. So it that's all it is. I'm not and so when I'm saying the enemy you know I know I'm painting like this like like Sauron right the eye he's like got all these hordes of whatever and you could picture it that way and that gets me fired up because I like to think of things that way but the reality is is just in their best interest and they're all trying to do this. By the way look at our space again I'll point to another way that our space gets infiltrated look at the division in the fitness space between different roles of fitness. You got your yoga people your mobility people your power lifters your bodybuilders your crossfitters your distance runners and then they all fight with each other that's human and argue human you know what the funny thing is we're all we're all reality like we all join arms we're all moving we're all in the same pursuit direction I've been thinking about that too and it's really at this point if this keeps persisting in terms of like this sort of like deliberate misinformation and trying to mischaracterize like the gym culture and the gym itself and make it look like it's just you know negative toxic place like we really need to rally these other different modalities different camps and different I mean we need to like band up and and push back against that and show people it's like we're unified it's the only way I think that you can get everybody unified is if there was a concentrated attack on on all of us just like I mean if you could go back hundreds go back thousands of years we would naturally make our own tribes we wouldn't give a shit about what the the things of the tribe down the down the road we're doing unless there was a concentrated attack on all of us that would force us to unify and and fight so I feel like that's the only way that this happens is one everybody kind of wakes up and sees what's happening and agrees that it's a concentrated attack on healthy people trying to keep us unfit and sick and dependent dependent on help and support this isn't conspiracy theory it's like you got to look back and see like all of these measures that were stacked against like us having good health like it was just it was from all different angles and so to to be honest with ourselves and to realize the reality of what we're facing it's a real thing it's not it's not conspiracy it's so it's so hard because one what we're selling is is much tougher to sell and the the other side has gotten so good at selling and presenting their message as virtuous too that's and I'll give an example of like so good something that was getting into somebody with about you know I did you see that I don't even know how that I know that the Supreme Court could throw something out and then the the president still come back over and move you do it yeah he so he's like moving forward on the relieving the Oh the bailouts of the school debt right and that seems so virtuous like oh I'm a struggling 20 year old and I've got 80,000 dead and he wants to come save but you you just don't understand economics at that point you don't understand that printing a bunch of money and relieving you because that someone has to pay that debt off right it's coming from somewhere it's coming from other taxpayers it's coming from the government printing money it's got to come from somewhere and what you don't even realize is ultimately that's even worse for you in the right in front of you it feels like that feels good and your help they're helping me but they're really not helping you and the reason why they can sell it that way is because when you and I love using the analogy of like a monopoly board when I own boardwalk and park place and all the greens and all the reds and then all the rest of you have are distributed all the other properties and you run out of money because I got all the hotels and stuff on there and I win it looks real virtuous for me to say hey the bank should help you out and give you guys some more money comes right back to you what do I care yeah because I know as soon as you keep rolling that dice it comes right back in my book so I get richer by telling you that I'm trying to help you out by giving money so I look virtuous by doing that I think that like the pharma does this really well government does this really well and so you know we really have to find a way to educate people that's a lot of this bullshit that they're being sold is not in their best interest it's crazy because we wouldn't good parents would never raise their kids this way like imagine you had a kid and they go off to college and now they're trying to get a job and they're like I just gonna I'm just gonna stay at home and play video games and then after a couple months hey dad I need more money I'm out of money you're gonna be like yeah here's more money buddy stay at home and play video games listen you need to go out there make it happen it's harder here's how and maybe a good dad would say let me help you let me coach you let me show you but you need to take those steps right versus let me just give you this stuff keep you know how funny is that that most most anybody who's a parent totally gets that analogy goes like oh I would never do that my kid was sitting sitting in his room eating Cheetos drinking sodas and just asking for money and I just gave it to whenever I wanted I would never do that but yet we turn around and do that in society imagine even make it even more ridiculous imagine if that was your kid and they're like oh dad my you know my head kind of hurts oh yeah here's some more here's some Tylenol buddy have some more Tylenol oh my head even hurts even more here's stacks of microprofen on top of that when you're like open the window go outside maybe drink some water you know let's let's get you to you know let's really solve this problem look here here's here's the biggest here's the biggest piece of evidence what is the default person if you live in a modern you live in America what's the default is it good health or is it poor health what is normal and average it's poor health you are actually weird and you stand out and you're not like most people if you're healthy secure and fit that's not the default the default is don't move distract yourself eat garbage take pharmaceuticals oh got to take more pharmaceuticals oh got to keep doing that you know oh shut your mouth oh you're upset you don't feel good here's another pill to kind of numb you that's the default so it is 100% an uphill battle one of the things you have to keep in mind too is this because I know a bunch of people are going to hear like your your rant right now get all fired up right and then I'm going to tell my aunt my uncle I'm glad you're saying this and what you have to understand is that that is not the way to do it the way to to get your family to get your friends to to get them on board is to to live it to live it and if you think you live it right now live it more you know let be the example show people the way not tell people the way because if you cannot if you cannot live that healthy life that better life and attract people to want to ask you questions you're the likelihood you're going to convert them to do that because what they're going to do is they're going to right away default into the things that you're you're a hypocrite about oh you you tell me I need to be doing this I saw you yeah that ice cream the other day you're no better than me so you can't come at it with telling everybody what they need to do or how important it is that we do this it's you've got to live it and you got to control what you can control which is yourself your immediate family and be the example if you do that and you do that better than you've ever done it before I promise you'll attract people to ask we look people know this the most effective evangelists are the ones that don't sit and preach to you yeah and I don't mean this just in the religious sense an evangelist is somebody who promotes their idea or their way and it can be religion it can be other things but the most effective ones are the ones that live a particular way you notice it and you go man why God John is always like he's always so in a great mood like nothing like pisses him off he's so productive he's like a great father like what is this deal and then you go to Johnny like John like like I got to ask you like why how are you able to do this is like well you know I don't know I think I just I try to stay healthy and fit and you know I need to eat a particular way notice if I eat it this other way that I kind of feel crappy and now you're like wow okay like that makes sense versus like John sitting it down hey man you know that doughnut you had this morning like no got walls up not listening to you so being the example imagine if you had this this small percentage of people called Craig you know trainers and coaches who were truly evangelists not preaching not hammering people not you know obsessed with just how they look and trying to post pictures about hot and sexy they are because that feeds the wrong thing but actual real evangelists imagine how many people they think we could truly impact to kind of want to go like huh I want to I want to kind of do it what this person is doing or figure out why this person is so secure I've had experiences like that myself I remember I've told these I've probably told these stories a few times at least on the show there were a couple of times that happened to me as a gym manager I remember there was a man that used to come in older gentlemen and he you know a gray hair but very fit looked really good always smiling 5am shook people's hands came in worked out did his thing left and I remember I'd watch I'd probably saw him come in 10 times at least I thought man that 55 year old guy looks incredible man I checked him in one day and I scanned him in and I remember his name I don't remember what his name was we'll just say it's Jack hey what's up Jack and I looked at his his information and I whoa whoa whoa whoa Jack come here when's your birthday and he gave me the address his date I said you're 71 years old he goes yeah I thought you were 55 he goes oh that's funny he goes no you know this and that I've been doing this for so long and me as a gym manager still in the middle of my you know fitness and security you know I'm a young you know 20 year old kid what do you think I did I asked him as advice and what do you think I did I took it because not because he preached to me because I saw I saw us another time with a woman who was working out and she looked so amazing and the female trainer to commenting on how great she looked and same thing we all thought she was in her 40s and she was in her 60s and we talked to her about it and she's like oh yeah you know I don't use these products and I'm just very consistent and I stick to you know whole natural foods and I was like man it was so effective because they lived it so I'm glad he said that Adam because people right now yeah shut up shut down and then you see and that's yelling at people's faces I mean I was annoyed this morning I was I was still logged into the Mindput Media IG and that that thing obviously gets a ton more traction than all of our personal stuff and you know I don't really I forget how much we're getting tagged and on on so much stuff and you know it never fails that there's you know this the science you know kid who is you know trying to promote himself by putting down anything that he can find and I'm just like you know this is and all I I don't obviously I don't respond it's not worth my time to respond to some kid that's you know attacking people and it's just like you know who are you really trying to help with that type of a message like you to be like the worst thing that we could all do is to go over to the tribe next door and just start hammering apart and picking them apart because if we agree that this you know what we're trying to do is for the good of everybody then we need to find ways to unify each other instead of hurting each other just makes no sense whatsoever and so I feel like there's a lot of that in our space is you know they feel like they in it's necessary for them to get out there or to have a successful business they need to put others down to show how smart they are and it's just like you you you're fighting the wrong fight yeah look at the big picture look at the big picture you're fighting the wrong fight everybody's just start really considering that you know like not in a in a position of prosperity like we might have been you know a few years back even you know it's a totally different landscape and and so you know that message in terms of like looking at everybody else's what they're presenting in terms of facts and what they're presenting in terms of nutrition and and fitness advice and you know if there's little inconsistencies and errors and all that like we need to look at a lot bigger scope of like how this is actually like shaping a person that's going to come on and read these comments and read this dialogue between the two and is it helping them is it lifting them up is it moving the needle for them in a direction that's closer to health you got to really like assess that and look at that and and and take accountability for that but you know you learn this really well when you train people for a long time you start to realize that these small details are not as important as you can stop like meal frequency you know like you know I'll be like well it's really up to personal preference that really matters and some kid will come out that's well the study show that you know that's there's a 3% increase and whatever's like listen that really doesn't matter yeah if she doesn't like to eat 12 times it doesn't matter what your stupid study shows it's not going it's not going to help anybody yeah anyway all right let's change directions I read a an article Justin that I think I thought about you immediately okay it's not a cheese article either oh yeah it's a music one music they did a study this is awesome they did a study with children and they found that children who listened to music in particular with math yeah I saw that I did see in particular we're talking about more more kind of classic instruments kids that listen to music did and whether they listen to the music while studying or or when they didn't study the music the music intervention they call the intervention right because they had controls perform better and learn faster in math in particular yeah that's I mean so they have a study that yeah basically proves what I've experienced personally that's what I was saying well and what I think is feels kind of obvious since that's probably how we originally passed down information education total song and I tell you I've shared this before with you guys I don't know if I'm on air or not but my my cousin who's homeschooled all of her kids and she was homeschooled and one and one of the curriculums that they go through where they use they teach most of all of history through song and they start planning it when the kid is like in kindergarten and he learns like one little like chorus that's like five words you know and he's repeating repeating and then every year they build on the song by the time they get into high school it's like a 15 minute long song that the kids it's they were all right they're all in my house all different ages so that they can all sing this whole entire song and it literally the song is like like a history lesson in 15 minutes yeah and so and remembering names and dates and specific wars and it's like whoa dude like and it's just one song that one song has has has their ability to see this entire time what so it's so easy to see okay and so because we started out with such like guns blazing and like I'm like I'm so irritated with our education system this is another example of something that's massively effective and we don't teach this in school now right it's so frustrating to me we don't teach kids how to actually learn we just pummel them with things to memorize yeah you know what you case so they don't you you have to first people have to understand the origin of our school systems first and if you understand the origin that it makes total sense why we do what we do it was to create workers for factories right by the way it's a rock child it is a fact it is a fact yes a Rockefeller the Rockefellers right they all got together the wealthiest people in the world and said they want technicians what do we need we need more yeah we need more of these people to support these big companies to continue to grow and so this is what the school said that's who decided with the school you segregate them by age you teach them to sit down memorize things take orders and so with the with the music crazy hasn't been disrupted well it's like ah like that's so effective right and especially math I think so what was in the article because for me it's like music is mathematical right and it's just layered in there and it's just something that you subconsciously pick you receive it better like subconscious your intuition is on point Justin so the in this article they say that math so the I think one of the reasons why we took music out is because it's not to the average person it's not obvious how music can help with other things like math because you're like what's the connection but really the way the brain learns things isn't always so literal so what music does and it says in here music and math have many things in common both subjects require abstract thought and quantitative reasoning so through the listening and processing of music you actually improve your brains ability to have abstract thought into reason in quantitative ways that then gets carried over and can be applied to things like math so it literally music literally teaches or trains the brain to learn better is what you're doing it's like you're it's almost like you're an athlete and it's like back in the day when they would say oh strength training is not going to help an athlete because it doesn't look anything like football what are you doing over here that looks nothing like football but what it is strengthens the body a stronger body can then perform the the skills more effectively so a stronger brain that has better abilities at this quantitative reasoning and conceptual you know being able to put conceptual ideas together I mean it just makes it easier I mean I would take it even further and do a study on communication and look at how if you're if you're really kind of receiving music and understand timing and you understand beats and you understand reflection and you understand like crescendo all these things that make up like a dynamic communication skill and like say I'm like having dialogue with somebody knowing when to come in when to kind of back out all this stuff you learn in music because you're interacting with other instruments it's very it's very parallel I feel like to a lot of those directions 100% this conversation makes me wish that you guys would have listened to me and fucking kept listening and watching watching I how did he spin this into that because you're triggering a conversation that I wanted to have anyways and I let Adam down so many times you guys do let me down with this because it's great conversation was the quarterback Netflix I was watching it bro but you watch I want to watch it you don't want to want to go out on the fire and talk about shit I want to roast marshmallows for the for the listen I back story you got to catch bro you got to catch the you got to just listen a little bit but what you what you're what you're talking about right now that I wanted to get into that thing is interesting is just like different ways of training right and that he gets in I think episode to like the the physical like I was totally getting into it to you and you would like you guys would like this there's either besides from the it being a pretty good documentary it's also got some cool training stuff and the episode I watched last night they just got into Kirk cousins getting into how he trains his brain in order and remember what Ben Greenfield the remember the first time you we saw him hook up and do the hover the hover the oh with your with with this thoughts yes so like okay that's a lot of silly work for you what you are doing and not this not that it doesn't have value it has value I see the value I understand what the the practices and learn how to control your brain like what you're doing is what focus yes exactly what's that called neural feedback or yeah something yes now for somebody who is a quarterback of an NFL team where guy you have less than three seconds to get rid of of a ball you have to read plays you have to know what everybody's job is like things are moving at a hundred miles of people are hitting you like imagine how important sure that is for him of course to be able to stay hyper focused and it's it's showing him predictive in his car training just sitting there and is in the parking lot like and the way his his worked his is like a movie so it's like um he's watching like a a movie on his iPhone and if his brain starts to slightly get distracted and go somewhere else the image and then it forces him to focus his brain back over and then the image comes oh wow really clear and so this whole so cool right so he's got stuff moving around him outside in the parking lot things like that and he's got to stay hyper focused on this video that he's watching and it allows him the way he knows he's not is is by how the picture starts to go away and he stays and he's like I've measured with and without it and like my game when I'm I'm better sounds massively translatable Oh God especially for that like he does everything that's like biohacking and I'm like oh that's neat you know he's also he's also coffee enemas yeah yeah right so I just kind of took it with a grace but then with watching that make its way to a professional football player who's now applying it and using it to sharpen his ability to stay focused in like very obviously distracted that's going to be so valuable right moving forward because everybody's so distracted and we're so like everything's trying to catch a skill yeah they're actually doing studies with that with ad d with kids who have it because I'm really impressed with like the the stuff that he is personally sought out to do for himself like he also went out and hired of a therapist on his own that he sits down and after all the has a game right he threw an interception or God took a hard hit so at that and like he literally does that just to have that communication get all those thoughts out have the dialogue let the and let the therapist tell him like okay listen like be careful what pathway you're going down with your head of you start thinking this way and you you you lose brain power and focus on these things that are going to propel you to be a better quarterback so like and just so watching him have that dial I'm like so brilliant these are things that again that I think are so important in life and these skills and you can see obviously how that translates into a quarterback like that and it's neat to see like people seeking outside of the traditional way of learning and educating well was it is it Patrick Mahomes that they'll open his hips and yeah and like they're working on these weird angles and things where he could throw the ball with his trainer and like how they're actually strengthening these awkward positions so he could throw across field he could I mean he already had like natural talent in terms of his background in baseball but you see him do these like really like unconventional throws and he makes massive plays as a result of it and so yeah at the highest level some of these really unique characteristics and attributes like if they can work on those specifically and get even better it's it you see how that trains I like the mental training because it's pretty obvious to be a high-performing athlete you have to have physical attributes right strong fast agile talent but a lot of people don't realize except for people who compete high levels the mental game how important it is like there's a lot of people that do very well in practice and then all of a sudden can't seem to perform on game day because of the pressure yeah or what's going on and then there's other people like have you seen have you have you seen the studies on like astronauts and fighter pilots and like the more pressure they're under oh they're hearty the calmer they get yeah it's so crazy I saw I saw a really cool thing on I forget was it I don't remember where I watched it or if I read it talking about like the Steph Curry's in the like the your gold medalist in the you know aerial skis and you think these people are going flying down this hill at 60 miles an hour faster hit something spinning like yeah and then they measure their heart rate it's like didn't you say it's it's lower it's lower than my resting heart rate right now and like that is so unbelievably be important to the success of that like and I've tried things like that and I'm like my heart is racing yeah my chest knowing that I'm I mean I went wakeboarding last weekend and it's been a long time right and you know just cutting out the wake and knowing I'm barreling into this thing to to launch it like I'm not calm I'm doing I do it anyways you know what I'm saying but I'm like oh God here we go that creates in terms of like tensing of your body like what that does physiologically like if your heart rate is going super hard and while you're trying to go through these these crazy obstacles and things and versus staying calm and like you know how you have as a result of that versus being stiff locked you know so it's just I mean there's so many factors so that the best athletes in the world are the ones have figured that out how to stay calm under like immense pressure totally you know we're talking about training and stuff like that and I was just thinking about last night having dinner and we're eating you know Tritip or whatever and we you know there's a big you could tell the difference between grass fed and grain fed meat and I don't mean like in terms of health or whatever you know grass feds you know a bit of you know better fatty acid profile maybe better nutrients blah blah blah blah but let's be honest grain fed is fattier and it tastes more like candy like you eat you know grain fed meat and it's like super tasty and palatable right well my kids my little ones especially they've been for the most part they eat grass fed for the most part we've worked with Butcher Box now for a while Aurelius is only was he two and a half the majority of the meat he's eaten has come has been grass fed like we don't go out to eat very often with him parents of little ones know why not because we're trying to be virtuous but because it sucks to go out to dinner with the with the two year old suffering yeah it's like why don't we do this every time we do it by the way every time we go out to eat with the two year old yeah at the end of it we're always like why don't we yeah that was a dumb wasn't as bad as the last let's not do that yeah let's not do that again and then you forget like three weeks later try anyway he eat that's mainly what he's used to eating and he prefers it he actually prefers the flavor of grass fed so I overgrained so what yours what yours which is so cool me and that's because he's used to I you know I'm saying sometimes I think about that a lot when I talk about the way I eat steaks and admitting the same way like oh it's just so much better it's like man is that because I've trained my palate to seek that and want that so bad I mean I feel like I see that in my son with the way he like treats and that we like even the the treats that we've had like his cookie version is like our you know healthy creatures of habit cookies or things like that that we've introduced and so then when he gets around like foods that are like really sweet that are like regular traditional cake or candy it's overwhelming even if he he'll bite it and then he's like good or he'll take and he's like and he would rather have the one that mom made that's homemade and natural and better for you and so more balanced yeah so yeah I wonder if otherwise the whole state thing that we always talk about part of that he prefers it he eats more he'll eat more butcher box tri tip which is grass fed then you will if we go you know over someone's house or whatever and they have the traditional tri tip which is obviously fattier and all that other stuff in fact if you like again last night you know when we have like you know because you have you have little kids sometimes you have these battles over food like yeah I want more I want whatever he'll he'll we have to hide the fruit we literally cannot put all the fruit out because he'll eat the hell out of it that's how much he likes fruit like candy because his palette is used to for the most part whole natural foods like a little kid would be with with candy so he eats if you put a banana and candy yeah next to him you'll probably choose a banana yeah because that's the thing that he's associated you know I think about that a lot and I wonder if that will continue on as he gets older you know you'll get exposed to more I mean I mean my son is definitely I you know for a long time on the show I told you he's never been introduced to sugar I mean my son's absolutely had sugar now like he's absolutely had sugar and but it's cool because I think that we prolonged it as long as we did now when I introduce it to him it's not this kicking fight like and the way I do it too like when we're at places so it doesn't so I don't look like the awkward dad and son who's like no we can't have a cupcake you know I'm saying in my and all the kids Plus you don't want him to start to notice that yeah yeah so you know so him and I will have it together and we'll share it and you know it's like and so I will I do the same thing yeah he will he'll eat ice cream with me yeah he in fact if I try to give it to him by himself he wants to eat it with me because that's the way we've always done it so I've tried to connect like the you know the that's how I do it and so it's like this wow we share it and then of course I strategically take much bigger bites hold on a second because I help him because I necessarily want more of it shut up bro you guys are teaching about tax tax I'm teaching about taxation thank you hold on hold on that's a common thing but how many times have you done that sweeping oh that tax when I was a kid and the ice cream man I mean the ice cream man even exists anymore I haven't seen one in a long time yeah they won with my house they should go to like around the fields dude that they've they've hacked into the matrix like they know oh you know why kids all the kids yeah exactly that are like it's soccer that's why you never see them they show up right when everybody's done just magically yeah so I really ice cream man would come by and then I'd be like oh come on come on give me an ice cream and every once a while he'd go all right I'll get you some and he'd buy me like a popsicle or something and he would always take a bite first and my dad would always literally bite half of it off to the girls you know every time and I thought as a little kid that's just what you did yeah then I could realize what he was doing is like oh you're trying to get me to eat less ice cream so you can enjoy more of it or whatever it's cool though because I think if I was a little kid and my dad was doing that stuff like that I'd actually like throw a fit about it like because I wanted it so bad where it's not like that for him it's really it's really cool to see like what a what a difference that is and then I think the last speed of stuff for like reporting back on her son things that we're doing you know we I've told you before that one of the things we used to allow him to do is do like the iPad like when he's like around the dinner time stuff and that was like a normal thing for him to be able to like play his game or whatever while he's like eating yeah we've switched over to that and now that's he doesn't even again it's like maybe took three days to a week of us being consistent with those be and then and now it's like you forgot about he forgot about like that's what it's like really cool about kids is like and I get it as a parent like the initial like oh I'm trying to change this behavior can be a little rough sometimes but what's crazy is like they're they're memory memories so short man they don't you give him a couple days of consistency like that and they forget and then he's now trained to like he just goes over and grabs all his school stuff before eats and it's no longer a thing you know what I did that my I don't know if this is a good or bad thing but I did anyway I introduced my son to Tom and Jerry the original Tom and Jerry car so Max the real one original Mickey Mouse stuff okay well at least that's Mickey Mouse I mean do you remember Tom and Jerry Tom and Jerry is a little edgy yeah it's a little edgy smoking cigarettes so hey he was dying because it's off the chain there was this one see where Tom like lit a like a bomb to blow off Jerry and it blew it and it blew up in his face and you know and he was cracking up dude that in the Wiley Coyote in the yeah Roadrunner like yeah it's just all those are so funny to look back and be like wow that was like insanely violent we were him and I were dying of laughter there was this one where and these are by the way they were made in the 40s you guys know that these Tom and Jerry cartoons in the 40s 50s 50s we were watching one where there was this babysitter who's watching a baby and it's like you can tell it's like the 50s because she's got the dress on and the you know she's on the phone talking to her friends and the baby keeps crawling out of the crib and getting into crazy shit and Tom and Jerry always saving the baby but they're the ones getting to trouble because they're always near the baby he was though he was laughing so hard bro him and I were dying watching that so I don't know I guess it's a good thing we're having a good time we're having a good time anyway at the beginning of this we were talking about kind of like purpose and me and stuff and you know we're supposed to talk about Organifi today and I will say this of all the companies we work with they're one of the most purpose driven companies that I think I've ever worked with yeah Dr. Drew oh yeah like he isn't just a business owner he actually he really you could you really sense and feel like he really believes in the mission of of their company yeah it's actually what sold us what sold us I'm working with they always go that extra measure to make sure like the qualities always under check and control and like it's one of the only companies I know that's really like putting out there the Glyphosate residue residue free even before the market demands before I really like him I know we've teased a little bit for being a little woo or cuckoo or like he's a little he's a little different little fancy his outfit so I've always like like we I like it was from the day we met we he's a real do stating contact and or texting back and forth and you know I don't know how many people know but he you know what I want to things too I had a lot of respect for him to do like I don't know if I could do this right like if you know we scaled this thing to let's say you know 5x bigger than what it is because that's probably about when he did this and you know and I know that I was largely responsible to of doing that with the three of you guys and then to go you know what I'm gonna step down and out and allow some stranger to come in and now run you know my company or our company like that takes a lot to be that takes all the humility and it takes a special character to be able to do that and you do that and then to see what he's doing now to step back in when you see your child may not be being raised exactly the way you want to which I think is also cool like so the humility it took for him to step back allow that thing to others to come in and scale it beyond maybe his experience and knowledge with building a company and then and it to continue to grow and have all kinds of success and then kind of go like oh wait a second things are bring it back to the original yeah like so I love that's why every time we talk to him when he talks about the elements and their products he always talks about quality he always talks about sourcing he always talks about clean like it's never like we can make the margins bigger here and we can do this with that it's always like so it makes me feel good you know that's again that's how they sold us when we first started working with them yeah good stuff I tell you what I mean there's does he have an Instagram I was just gonna say there's our shout out for the day is follow follow Drew so I think he's I think R-E-W-C-A-N-O-L-E there you go shout out to Drew we love you buddy yeah I got something for you get oh we're done look you've heard us talk about the benefits of good sleep there's almost nothing it won't improve helps you build more muscle burn more body fat being a better mood have less cravings one of the most effective things you can do to get yourself better sleep is to work with a company called eight sleep now this goes over your bed and is controlled by artificial intelligence no joke it will control the temperature of your bed and it measures things about you like your sleep phases your comfort preferences environmental conditions to maximize your sleep as an individual this is one of the best sleep technologies I've ever seen it's phenomenal go check them out by the way they ship not just to the U.S. but also to Canada and the UK and even some countries in the EU oh Australia as well go check them out go to eight sleep so that spell it out eight sleep dot com forward slash mine pump use the code mine pump 10 and get a hundred and fifty dollars off the pod cover all right here comes the rest of the show our first caller is Jonathan from Maine John what's happening man how can we help you good morning gentlemen I've been listening to your podcast since 2017 I haven't missed a single episode real honor and privilege be able to speak with you today so thank you for taking my ad wow hey support thank you so my question today is regarding how to stay fit year round so I've been working out since the seventh grade I got a long history of playing football always been super into weightlifting you know but as I got older I kind of ran into that issue of not having a lot of time specifically you know I work about 11 and a half hour days is I'm either all in or I have a hard time focusing and staying consistent I'm also in the Army National Guard in every October we have a PT test and height and weight where they measure our weight and body fat to see if we pass what I have been doing the past few years is a few months leading up to the month of that of those tests usually go super sober I don't drink for a few months and I go wicked hard on diet and training so that I can pass and I don't usually have a problem doing that but what I I find that happens is about a month after the test is over I kind of go back into you know grabbing drinks with the friends having wings and beer watching like Patriots games and then I kind of make more excuses why I can't make it to the gym either when I cut and lose a lot of weight I'm still not super comfortable with my body and I know I need to do better but I struggle finding that magic spot where I can continue to do fun things with my friends and also work out and I think it is because I have to be like I said before all in or all out I just feel like it's a waste of time working out if I'm not dialed in a hundred percent I am just concerned I am going to continue down this path and be unable to lose the weight anymore when I wrote this email I said my wife and I were trying for a kid we just found out actually she's she's eight weeks pregnant oh so I want to said I'd be a good role model set a good example for for my kid to follow along so just looking for just some some lifestyle living healthy lifestyle some tips regarding that you know when you if you have roles in your fitness when you do when when do you usually have those and how do you stay on track how do you convince yourself to mostly do the right things diet and exercise wise when you aren't all in and when do you take the time when you do take time away how do you get yourself back into it what are your larger purposes and maintaining the healthy lifestyle yeah this is so this is a great question because there's a lot of people I know there's a lot of people listening right now that can relate to what you're saying yeah by the way congratulations again on on having another baby that's phenomenal alright so this is actually easy John and I don't mean easy in the sense that well it is once you change how you frame this okay there's nothing wrong you have to let me finish with the all in all out mentality what's wrong with it is what you consider to be all in okay so if what you consider to be all in is unsustainable especially when you have other priorities as a man as a husband as a father somebody with responsibilities if that if that all in doesn't change well then you're always going to be playing this game of well I got to take from here to give to there and then now this is more important than that and it's going to be this up and down kind of seesaw effect now if you change the definition of all in then you're going to be perfectly fine John so to give you an example okay all in for you now may mean a daily 20 minute workout that's what all in might mean for you right now by the way there's nothing wrong with that in fact it's it's many times more effective than nothing and it's also more effective than doing a lot of workouts and a lot of diet a few months out of the year and then doing nothing or being sporadic it's just more effective all the way around so you have to change the definition of what all in means to you also with diet you know all in at one point might have meant something completely different now it might simply mean this I'm going to avoid heavily processed foods and I'm going to make sure that every meal that I eat has about 40 grams of protein that might be all in for you now before it might have been much more specific and dialed and planned out and a lot of stuff and then lastly I want to add this part just a little bit more of a kind of big picture thing is that your workouts and your diet your nutrition should improve the rest of your life they should not feel like they're taking away from the rest of your life in other words when I hear people say things like oh you know but then I want to enjoy my time with my family or my friends they're playing the wrong they have the wrong understanding of what exercise and diet is all about really what it should do is it should improve those things for you so that doesn't mean you have necessarily more time obviously you're a married man with you know children but your workout and diet should make everything else better so look at the rest of your life what are your top priorities was probably your wife your kid your job your service okay so what am I workout diet how how should they look in a way to where it makes everything else feel much better be much more enjoyable what is all in mean for me now and then also have the flexibility to realize that that's going to change later as well it's always going to change that's the whole point I like how you frame that with the all-in concept the only thing I'll add to that since that was very long-winded and so I gave you all the advice Justin I probably could have given you there was great advice yeah thanks guys we'll talk to you later John what I will add to yeah in because I can relate to this feeling and also being a big football fan with my buddies and loving to watch I mean every game on Sunday that's definitely my lifestyle and has been my lifestyle for a long time and you've probably heard this because you've been listening since 2016 this is where the when the weekend thing happened for me and I don't know if you've experienced this or you can relate to this but there's a total different feeling I have sitting down having a beer and a couple sizes of pizza with my buddies when I slept in until kickoff at 10 versus when I got up and I wouldn't got a workout in before the football and the day started not only do I physically feel better about enjoying that pizza and that beer but also mentally feel better that like hey I I went and accomplished my workout and therefore I'm gonna enjoy this beer and pizza with my my buddies for the for the game and then and when I did that one a lot of times I wouldn't even be craving that pizza and beer and I'd have less of it or I'd have something else instead of it because I felt so good because I got up and worked out other times I would say fucking I'm gonna have the beer and the pizza that sounds good today and I would enjoy it and I would feel good about enjoying it because I got that lift in so the only thing I would add to all the great great advice itself gave is that I also would shift my my my thought in into winning the weekends because I know I enjoy those things with my friends I'm gonna do that on Sunday and so simply by making a conscious effort to get up and get my workout in before I decide to sit around and watch football all day would make me feel so much better about being able to do those things and again what I found was many times it was easier for me to pass on that I'd be like you know what I'll have a beer but also end up having my my chicken and rice that I already prepped for myself yesterday you know or like I found myself making that decision not feeling like I was sacrificing to do that it's because I wanted to do it because I was winning the weekend so that's the only thing I would add to everything so do you have our maps 15 program by chance yes sir I have all your guys's programs I bought them throughout the year just to show support for the podcast outside of sharing it so awesome yeah I have all the programs so yeah just you know kind of piggyback and on on sells advice it's it really is the the best sort of hack that um we've we've all experienced ourselves but like even before we wrote that program and had a lot of people kind of calling in with the same type of you know situation where it's like all of a sudden like work shifts your environment shifts you feel like you can't really get a real quality workout in like consistently this is one of those I used to have like maybe two to three compound lifts like focus on those for the day if I knew like my whole day is getting away from me I could at least do this like 15 20 minute type of workout just focus on these two things that are gonna move the needle so we just sort of like tried to to deconstruct that figure it out like make it packageable so it was like an easy thing to follow but it's always in your it's always in your pocket so uh the biggest takeaway from it was really just the consistency factor so your body when it's in movement it wants to stay in movement once you really start to kind of take that away and go for those bigger more intense you know long-winded workouts uh your your buys that natural tendency is to to want to kind of you know heal recover and you might need a little longer to recover and to just consistently get those like bite those shorter workout bouts um it really does uh provide a lot of momentum for you to carry on even when you're not as motivated and on that note there's many times when I've fallen off for a couple weeks or whatever and I'm getting back in the swing of things and even maps 15 like oh I'm making excuses why I don't have time I'm not going to do it and sometimes I just need to go I'm going to just go squat three sets and see how I feel afterwards and if I feel good afterwards I'll do the other thing that's on map 15 but if I pair minimum do that I'll at least feel like I'm moving the needle in the right direction I'm not going backwards so be okay with that especially becoming a father and and having children running around and stuff like that in addition to grinding the hours that you're grinding sometimes it's okay just to get three or four sets of squats or deadlifts or an overhead pressing and that's it you know you've just just that that doing that is not I used to think that was a waste of time or useless or it's not make it's not moving the needle it is moving the needle a lot more than you think it is especially when you compare it to the opposite of what you would do if you didn't do that yeah John there's this is really common we tend to make the comparison an ideal that doesn't really exist versus reality we don't make we don't create a real comparison like what's the real comparison the real comparison is what you're doing now versus 15 to 20 minutes a day which one's better right not this is what a perfect scenario would look like this is what life would look like if everything if I did every damn thing I could and I went to bed on time and every all the pieces fell where they should and my diet was like that doesn't exist so the reality is what we're advising is going to give you the best results period and a story by the way the data on this for anybody who's listening who's like oh well how much can you possibly accomplish doing this not just a lot you you can accomplish more than a lot in fact there's studies that show that taking a week off once every four weeks a whole week off every four weeks results in the same strength and muscle gains at the end of this was a 16 or 24 week study that they did and I've seen some others that show this you've worked out so long that you've got a great deal of muscle memory so I would just literally math 15 that's it just start there and then loose guidelines with diet that's it and then just be consistent with it and then watch what happens I think you'll be blown away by the progress that you have in fact it's going to kind of feel easy and that's the point the point is it should feel kind of easy so I get I get three hours a week to work out through my job I've been I've been messing around with anabolic should I discontinue that and go over to 15 or or since I get those three hours a week I can do the full body I stick with that or here's why I'm going to say here's why I'm going to say don't because you haven't been that's how long have you been getting the three hours a week I have been working out I it's the diet part that I struggle with the most sir yeah so how long have you been consistent working out three days a week like how many weeks have you strung together consistent I I I do I've been pretty pretty consistent like I said I get the time during the middle of the day so I hit it pretty much every week now for the past couple of months it's just like I said it's kind of like the process foods and in the beer and stuff when I get home that that probably harms me the most well yeah I mean that's most people when the week advice when the weekend when when the weekend I think that will make a big difference for you yes same advice like you kind of stick to and then everything else is okay and then just stick with that yeah it's not you're not going to be perfect there's perfect doesn't exist so and that's when we tend to screw up because what happens is look psychologically is what happens we create an ideal you don't hit that ideal so it's like why why why try it all why what's the point if I didn't hit this perfect ideal well God that screws up for everything doesn't it it's like that's like the lesson of life so I would give yourself like basic guidelines don't worry about anything else and then watch what happens and I'll tell you what's going to happen you will slowly progress towards the positive but just give yourself one or two things that you stick to and that's it just start there okay thank you you got it all right thanks for calling in John thank you how may I say no problem man yeah he made it sound like his workouts weren't consistent either at first yeah consistent yeah I this really applies to anybody in I remember when I was writing the book I thought my God I got to write this chapter on this day or whatever and then I talked to our friend Mike Matthews is not what are you doing bro he goes just give yourself 45 minutes a day sit down that's it 45 minutes that you write one set no commitment other there that's it just be there and it works yeah it works you take it's like it's like I want to walk 20 miles what do I got to do you take a step every day or whatever you know that's how you got to do yeah I just I mean I look at it almost as if like you're elevating your baseline so in terms of like yes I'm getting I'm getting workouts in before that but they're a little bit more inconsistent so my baseline is like zero in comparison to like now every day if at least I do something like I'm continuously elevating my baseline up and and to like what we know about training is like it's all about the right dose and to be in you know a lower amount of intensity you know maybe a little little lower actually like improve even more I think he would we are getting a little long-winded and that was kind of more information at the very end that I probably could have we would could have went down another rabbit hole with him with nutrition because one of the things that he said at the very beginning that you know struck me was that he's he's also grinding like 11 hours a day at work so there's a good chance that he's not getting optimal sleep and that's probably kicking up the cravings and making the challenge it may even more challenging be better on his diet and then you add you know he gets his hour but then he's probably exhausted and he still pushes through the hour like that like he probably be better off scaling back to the maps 15 like your suggestion and sticking to that giving himself some better diet parameters focusing more on sleep and getting better sleep quality and then like I said I really think that winning the weekend with someone like this like that's kind of what how you grind hard all week and so then you all the same as yeah and then you yeah and I gave myself that freedom of I could have the pizza and beer at football because I'm going to sit around I'm going to watch football from fucking 10 till 7 o'clock at night and maybe not move from my couch twice if I get up and I go to the gym at 8 or 9 and I get a good workout and the way I feel throughout that entire day being the change they totally change and I and I and sometimes I still would enjoy the food but many times when I found was like man I feel good even sitting around watching football because of I can't so I think that's a big a big when you know what also reminds me of this is that when we heard I think was Jordan Peterson talk about how who you know parents or fathers in particular will plan this like extravagant vacations they can connect with their family make the when the small ones yeah and he's like you know the the 10 minutes that you say good morning to your kids every day adds up way more than the one or two vacations so it's that little consistency every day that makes a big impact it's the same thing with fitness our next caller is John from California John what's happening how can we help you Hey guys big fan of the show real quick I'm actually a new trainer been training for a couple years and you guys have been like teaching me along the way because I've struggled to find people in my space that agree with our line of thinking I actually met you guys because my fiance I started training her put her in a high protein diet right of course everybody start saying you're going to get fat you're going to get fat searched up on Google personal trainers talking about high protein diets found on my palm so thanks guys for all your help anyway I'm going to get on my question particularly talking about like reverse dieting I come from a very overweight past I was two thirty six in high school didn't play any sports at five eight and dropped about 50 pounds over one summer I was eating around 1200 calories and such and anyway fast forward I stayed eating around 1500 calories for about five years and then I hired me a personal trainer and we got through this plateau or whatever for about eight months of a cut doing a lot of cardio finally saw my abs and decided to finally bulk and I bulked and then I tried to cut again got injured gained a bunch of weight bulked again throughout that process and now I'm basically struggling to cut again so I did a reverse diet I went through about a two and a half month cut and only lost about five pounds I'm actually looking back right now looks like I lost four pounds and I've been working out for a while so I know like know like I could have put on muscle at the same time but same time it was like I felt like I was at high enough body five percentage it would have been a little bit quicker and it made me wonder if like there could have been some damage and I should have stayed in a longer bulk and if that would have benefited me and that would also just translate to my next question is there a point for where it's better to just go ahead and start like try to do like a harder cut or hold at a longer bulk to help with your metabolic rate particularly and more obese clients of mine that need to lose weight very quickly is it better for them to just hold at it like a long bulk of eating a lot of food healthy food strength training or is it best to try to get that weight off as possible for health reasons so that's my two questions I can elaborate as you guys need don't think of it as your you broke or there's something wrong with your metabolism you ate low calorie for five years consistently and I don't know how long you reverse dieted but you got to understand that the body adapted to that of that looks between that long period of time is such a low calorie and it doesn't sound like your reverse diet or your calorie surplus has been anywhere near as long as you've been in a cut and so yeah definitely I think your body is just more used to a very low calorie diet and and so you tend to put on body fat pretty quick when you fall off the training and then add some calories in there from the sounds of it I I would probably focus more on the continued reverse diet I think that trying to build muscle on you is going to be more beneficial than trying to get you in a cut right now and get lean I think you where are you cutting your calories when you say you cut your calories where do you cut them now yeah so I I keep my protein at around a gram per pound of body weight and then my calories I'm usually cutting from carbs but I keep my fats at around 25% of my caloric intake yeah give me your calories though what's your total calories you're eating okay so I'm actually eating the most of every eaten ever right now is that 2500 calories and then I guess I'm broken down at about 190 grams of protein and then I'm splitting my fats at 25% fat and then carbs filling in with the rest now are you considering that your reverse diet are you considering that you're cut what are you because you said you were that's yeah that's the reverse diet so that's the most I've eaten I went up to that point with the reverse diet because I I don't know like how long you're supposed to reverse diet and like I said eating just over 2000 calories for me has always been like a fear of mine because like I'm scared to death that weight going up because I've always wanted to be small so how did you get from because the last I heard I I heard a 1500 calorie less cut and then now I'm hearing 2500 calories reverse diet how did you get from 1500 to 2500 did you just leap to 2500 or did you incrementally move up there right good question so I did the I did a cut for for period right and then I just went straight to a bolt that's what my trainer told me to do at the time and I wasn't calculating with him at the time when I started calculating and then I spent six weeks and reverse dieted up to 2500 and then tried to do a cut again and there's the results yeah so there's so two things I want to address with kind of what your question you know your question and kind of what you're experiencing so there's two things to consider when we're looking at metabolic rate reverse dieting bulking and cutting one is the physiological effects that happen to the body we try to explain I say try because it's very complicated it's very complex and it's quite individual now what I mean by that is you can reverse diet some people and they can go significantly higher than what they where they were before and other people seem to be their their bodies seem to be for lack of a better term more stubborn I guess or it take it takes a little bit longer now what determines that I mean your guess is as good as mine you know could be you know all kinds of different genetic factors does your body have a memory in terms of its calories before what's the mental stay blah blah okay honestly doesn't matter this the other half is what matters most which is the behavioral effects you ask the question you said is it better to cut somebody really fast right out the gates now I can make the the argument physiological argument that it's better to have them build muscle for their metabolism somebody else could maybe make an argument for the opposite well because they're so obese really here's why I don't cut people so fast right out the gates the odds that they're going to be able to stick to whatever I just did go down to almost zero that's what I care most about as a trainer I care most about that I don't care as much about what's more effective physiologically what the reason why I care about that is is that going to influence how easy it is going to be for this person to maintain or how sustainable it is going to be for this person that's what that's where I look at the physiology of it all because 1500 to 2500 calories you know if your nutrients are good I mean theoretically you could be just as healthy either one I mean I can make the argument more calories you might be a little healthier because you have more fuel more potential nutrients but we tend to get stuck in the weeds with all of that all right so what's my advice to someone like you just based off what you're telling me I think for a long time what you should focus on John is trying to get as strong as possible and then try not to gain or lose any weight at all that's how that's what I would do I would look at the scale I don't want to gain much weight and I don't want to lose much weight I just want to see how strong I can get why am I recommending that I think it's going to help you behaviorally because it's going to get your your mind off of the fear of the scale or obsession with the scale I know if you're getting stronger and your body weight isn't changing much we're probably moving in the right direction anyway metabolically speaking we're probably moving in the right direction as well hormonally we're probably also moving in the right direction and it's a really really good mindset to get into for like a year or two like if you were a friend of mine or a trainer I'd be like hey for the next two years just kind of stay the same weight and let's see how strong you can get and then your diet should be modified based off of that and your sleep and your recovery and your programming should be based off of strength that's it and then the scale is just the way to kind of keep things in check because sometimes the strength we can get carried away and we could just put 50 pounds on the scale because we added five pounds for our bench press obviously that's not necessarily a good trait but that's about it I think that's what you should stay and I bet you at the end of a year or two you're going to be in a phenomenal position both mentally with cutting and physiologically with cutting so again I can get into the the weeds with the science like you probably your body has a memory and it remembers how you you know we can make this argument what you ate before so it's going to take longer for you but what'll happen if we focus too long on that John is you're going to go through this like frustrating cycle that you're going through now where you start to reverse diet and then you're itching to cut okay when can I cut when can I cut and then you cut and you lose like three pounds on the scale like ah what the hell is wrong with my body type of deal just get strong that's all I would have you do right now especially at your age your personal trainer I would say just get strong and don't let your weight fluctuate too much on the scale do that for like a year or two and at the end of that you're going to be in a much much better position okay so and then like regarding like my clients like whenever I reverse diet them I'm pretty good at translating to them like under helping them understand why they needed to reverse diet but like one in particular I can think of I put her through just like a four-week reverse diet because her she came to me and she's like my doctor said I need to lose 20 pounds and she's worried about her liver shutting down and all these other things so she's lighter now but like I told her this isn't going to last forever like you're going to have to reverse diet go on a period of basically what you just said that I'm afraid to swallow myself I told her does that translate properly like what it would did I make the right decision with that you did but you also break you down like this the doctor says you have to lose 20 pounds okay why well I need an improvement in my blood lipid numbers okay so what you really need what your doctor is really saying is we need to improve these numbers with your blood lipids or maybe your liver enzymes maybe she has fatty liver you talked about so okay we can do that we can improve those numbers and she'll say well what about my body weight I'm going to do this with you in a way to where it's going to stay off we're going to lose the weight and we're going to keep it off but initially the scale is not going to move much because of this this and that however the most important thing that you said is that you need to improve these numbers for your doctor and we can do that right now we can do that right now you can improve somebody's health by not having them lose a single pound by singly simply getting a little stronger changing their food quality that will show some improvements at some point when someone's obese though they need to lose the weight but that's okay because what you're doing is you're setting the stage for something that's sustainable that's what you're set in the stage for yeah another way to communicate that is just say that the doctor is saying we need to do is to lose 20 pounds of fat I can keep your weight exactly the same and lose 20 pounds of fat I can in fact increase your weight on the scale by 5 pounds and lose 20 20 pounds of fat and so even though we you may not see the scale moving we're moving in the direction that the doctor wants us to move and I'm I'm helping you metabolically we're going we're going to build your metabolism along the way of also getting your healthier like the doctor wants us to do so I I've used this example of podcast before I never forget when I first said this I had somebody exactly like doctor said my doctor said my doctor said we have this conversation I said really what the worried about is your triglycerides worried about these you know these lipid numbers and say yeah but I got to lose I remember what the weight was 15 or 20 pounds I said okay well we can do that real fast is cut off your leg this is I've used this example before the podcast oh yeah and she laughed that well that's not going to as well you keep talking about weight let's just cut your leg off the weight's gone it's okay obviously it's something else we're looking at so that's all that's your job as a trainer is to reframe things and educate this particular person because does the doctor care so much about the weight on the scale if everything else looks amazing I don't think they're going to care as much and they might still care because there's still some some stuff there but that's really what the alarm is coming from is the doctor probably saw some numbers and her blood panel that made him say something like you need to lose 20 pounds right now okay gotcha yeah that's very helpful information sounds like just something else I just I just need a adventure and learn more about because I wouldn't have even known to ask that question yeah John you have do you have mass power lift um no no I don't yeah why don't you follow that program let's get you real strong okay now your personal trainer do you have mass prime pro I'm going to throw you I do I do I do have that yeah good man yeah I know that's right there I will say I was I was I was expecting y'all to tell me to to eat and just focus on getting strong because I've never done that was not expecting mass power lift but okay yeah that'll do you'll have to focus on just strength man yeah it'll be good for you yeah well you'll enjoy it alright appreciate you guys thanks for all the help and all that you guys are doing you guys are educating me every day awesome thanks John yeah that uh especially when you take someone that young you have a focus on getting stronger they get leaner on accident that's always my favorite oh I'm getting leaner what the hell's going on so yeah I'm trying to get leaner based on what he was describing the whole time I can tell yeah that that hasn't been a focus of his you know that that's been like this is composition and you know being able to kind of present him so which is important I mean trainers I do think they need to consider making sure they look like they're fit and in shape but to be able to go through just a pure strength focus you look in and see how that just automatically gives you the results you're looking for it's the the hardest part is the psychological part always because it's a slow process totally it's the better way it's technically actually the faster way but psychologically when you know you want to lose a certain weight or you have this ideal weight that you want to weigh on the scale and you know your coach or your trainer we tell you you know hey you don't want the scale to move and we're gonna you know slowly increase calories focus getting on strong like that is the best way probably the fastest way and the healthiest way the most sustainable way you you know you work real hard all week long you get back on the scale and you see it staying exactly the same and when it's those early first few weeks there's not a lot awkward transition with it in I tell you that one of my favorite things about competing and and actually having to track this stuff so diligently the best thing I got from that to to average normal people was wow how much water carbohydrate bad sleep of food that you like how much like one choice right I could eat I could eat something that's in my calorie budget like let's say my I made it to where my burgers in my calorie budget but because the the cheese and the bun fucks with my gut all of a sudden later on that night and the next day I'm holding on to a little extra water and and in the mirror I look fat you know or fatter than I did the three or four days before and then you go oh fuck yeah I'm going I'm going the wrong way or I'm I'm skipping four meals yeah and so then you then and then you the other direction and restrict way hard calorie you get on the cardio machine like and so yeah the psychological part is the hardest part about you know unfortunately doing it the right you know what's funny to just for trainers listening I know you guys went through the exact same process you know it's like you're you're walking into it's this is what it's like for a client it's like you're walking it's pitch black and there's a cave in front of you and you can kind of see that there's a cave but you don't know what's going on and then you got to pick a guide to walk you through the guide you're going to follow is the one that seems super confident like I know it's scary follow me we're going this way I'm following that guy he knows where he's going it was the way I used to communicate to my clients at the towards the end of my career I didn't have to go through so many explanations I literally was like like I know what you want to do this is how we're going to do here before and the and the client would just follow because of my confidence I think sometimes trainers they're not confident when they're explaining what's going on because I got to go it's it's it's reps for some people it does I'm going to call it the ladder roll it's the ladder roll now you know where you walk in carrying a ladder with your buddy get in anyway as you walk in with that confidence like we're here to change the lightbulbs for that shit okay yeah yeah try it out you guys our next caller is Aaron from Alabama Aaron what's happening how can we help you Oh I just can't believe I'm on here this is crazy I'm a huge fan I've been I've been listening since about 2016 episode 400 or so I think wow hell yeah wow anyway introduction about me I'm 61 about 250 pounds and running anabolic with my wife had one more week before I go and or sorry one more day before I go into phase three since getting back into the gym nine weeks ago I decided to focus on my protein targets and not calories I've gotten significantly stronger and have fluctuated up and down about five pounds so basically haven't changed much I would say it's probably water or whatever but I wanted to tell you guys a story from my past about map centabolic if you guys have time we do yeah let's hear it okay in late 2017 after I started listening to you guys about a year later I started maps anabolic and I ran all the way through it once and I think I was going through it a second time when I went I had a horrible accident at my job I fell 26 feet off of a ladder whoa luckily I landed on my feet however I did break three vertebrae in the process and two wrist bones this obviously took me out of the gym for a few months had to do physical therapy for my back and my wrist before I could go back to work then I had to pass a type of stress test with my physical therapist to prove that my body could handle a full day's work before I could go back the test was about two hours long long story short part of the test had me lift a wooden box with weights in it kind of like a dead lift after about six times telling him I needed him to put more weight in the box he finally told me that he believed me and was astonished that I could lift as much as I lifted even though I had just broken my back four months prior I ended up stopping around 175 200 pounds he said he he'd never seen anybody lift that much after that injury so I think anabolic for giving me that back strength to kind of brag about it in that that's great that's awesome where you anyway on my first question and I think I may be the first listener to ask a question about disc golf that's our sorry Justin I know your dog got sick on the course yeah kind of got a little crazy there I can assure you we're not all all the stunners yeah we're not all that it's okay it's fun anyway I was wondering what kind of rotational exercises I could do to become more explosive in a backhand type throwing motion it's similar to a baseball swing sort of actually linked slow motion video in my email if they if they want to pull it up they could fast forward to about 22 seconds in if they did and you would have an idea of what the motion is like I was wondering what I could do to strengthen those obviously I know the best thing is just get reps in with throw itself but I'd like to know how I could boost that in the gym wow that's well first off great story man I'm glad you got better as quickly as you did that's that's exceptional okay so here's what's interesting about being able to generate power in a particular direction whether it's throwing or rotating or a punch or a kick oftentimes and this sounds logical but oftentimes what people focus on are the muscles that generate the movement okay so if I'm trying to rotate people think well I need to get really strong in the muscles that cause that rotation that cause that that twist or that throw now that's logical and there's some truth to that but the reality is when you get to a particular level where you're practicing or playing on a let's a weekly basis more of your besides technique I want to get that out of the way of course technique is the most important thing besides technique it's actually more important to focus on the muscles that slow you down when you rotate and stabilize decelerators the decelerators that actually becomes the those actually become the limiters it's usually not the fact that you can't rotate and flick and throw the the disc but rather your body limiting how fast and how much you can rotate because yeah the decelerating muscles and the stabilizer muscles can only support so much that's actually where most people need to focus not how hard I could twist but rather what are the muscles that keep me from my body twisting and half for my arm coming off my body and stuff like that in terms of a strength he's you're totally on point with that and most of what you're looking at with the actual movement of that is going to be attributed to practice in the skill and you know really being able to have smooth delivery with that now to that point even further of generating forces is really where you want to kind of stay and then how how anchored can I get with my feet to the ground how can I translate that into my hips and then how can I generate that in my hips and then transfer that up into this row rotary type of movement there's a couple different techniques to do like one I like to do with that is with the stick so stick mobility something I kind of I went through this and there's ways of actually like intensifying intrinsic tension within your core and to be able to basically you have the stick and you're and you're pressing downward so you're creating more tension downward by contracting your muscles and then we're actually like real slowly almost it's not isometric because you're not you know just staying there but you're actually just slowly rotating while you're pressing down while you're tightening and you're just training the body to respond with this really supported tense movement and so to be able to kind of start there and generate force and then go through that movement with more tension and control will translate well to then now on top of that maintain your skill by doing the actual fluid movement so between that and then there's coiling which I don't know if you've ever seen with David Weck kind of brought this up and there's ways of like being able to contract you know your obliques and get this whole lateral side of your body all this lateral line connected so you get this this contralateral effect where you actually can like really stabilize the spine and generate force and then transfer that force one side to the other so it's a little more advanced in terms of like athletic pursuits but really the the overall basis of the concept is like learn how to to really anchor your body I mean you do this dead lifts are good for this right even just as simple as that you know kettlebell swing is really good at that in terms of generating force then and then being able to go through with fluid movement and release so you have to be fast and loose okay so that's that's sort of the the overall concept of that in that rotational space and so to to do that with the stick and kind of go through those movements on a consistent basis it's not going to put a lot of wear and tear on the body it's just going to keep priming and teaching the body to be comfortable in that and to not deviate or or get out of tight form that you need to be able to produce that excessive power few questions Justin did you do any do you have do we have anything that we've already created and no but I am going to be doing that our subscription we're going to be going through a whole rotation series and so that's going to be coming in I did do some stick mobility stuff with that move that I was talking about that's on mine pump YouTube on YouTube yeah that was a there was a YouTube video I've done with that and so yeah we'll put that the show notes but other question what about landmine stuff perfect the coiling David wextop David wextop like the offshoot of David Weck was in the landmine university they came up with a really cool system of being able to to utilize the landmine just like you would a a power clean or you could you could generate all this force but it's it's less risky and it actually like works the body contralaterally so you actually get to be able to to have a lot more effective control doing athletic pursuits because I mean it's it's funny because I love talking the bodybuilding and you know on the show we talk a lot about weight loss building muscle and all that but when we start talking about like sport specific pursuits it gets a bit tricky and complicated because this is the pinnacle this is like your body has to perform on command you have to be able to maintain your your body in space and also to like you don't have to be able to slow down your body so like those three factors alone make it a little more complicated but if you if you just slice that up into threes you get really comfortable at generating force and control you constantly practice like rotational movements without maybe a whole lot of weight it's just really like it's an intrinsic production of muscle tension and then you work on the technique that do the technique is going to take you the furthest in terms of making that as fluid as possible you know Aaron I'll I'll say I'll communicate it a little differently it's the this is more challenging yeah sign language in Espanol this is more challenging because it's more specific okay I can give general advice but when you're talking about a specific movement then the then the the advice gets a little bit more specific but let me give you something that I think will apply to what you're talking about first off I want to ask you how many days a week are you playing the disc golf like how often are you doing this? I don't get a chance to to do big throws like that like the big power throws very many days a week usually one to two days a week I can get a chance to do it because of work and having a family and kids and stuff I practice the shorter putting and stuff pretty much daily but but I don't get the chance to do that every single day because I don't have a big yard or anything do you do you always have a team of videographers and cameras following you throw throw a Frisbee? Oh that's not me in the video if you guys watch the video Oh I thought that was you No no no I wish that's that's professional Oh as I said that's a good looking throw right there so he's actually from that area I think originally his name is Paul Macbeth Okay so okay so let's get a little bit more specific so the base base fitness base exercise is going to benefit you but you're already doing that okay so that's that's first besides practice your sport that's the first thing now second let me give you an example of what I was talking about with your body limiting its ability to generate power based off of your body's ability to control the power and stabilize and decelerate I love resistance bands for this because they they seem to apply more effectively than weights or even cables but not in the way you would think so a lot of people would think I would use a resistance band and then I would twist and the resistance band would provide me with resistance in the direction that I'm twisting now logically that makes sense because you're trying to get stronger in that in that direction here's how I would apply a resistance band with someone who's generally fit already in the opposite direction okay so imagine you're getting your you're you're mimicking a throw the resistance band is pulling you towards the throw okay not away from the throw so you're not pulling the band but rather you're starting out by resisting the band then you mimic the throw and what you have to do is you have to fight the resistance band from twisting you too far is essentially what's happening so it's pulling me in the direction I'm throwing and I practice my throw and because of that added boost my stabilizers and decelerators are actually becoming stronger and more stable then I take the band off and I throw and I feel stable as hell does that make sense that doesn't make sense you've probably seen this this is popular with like a very high level sprinters yes where they will they'll either get a car that's like pulling them like faster than they can actually run and their body has to try and keep up that speed or they have these tools now where you you put around your waist and it's slingshots and forward and they have to learn to control their body at a faster speed than they could run by themselves it's the exact same concept that he's explaining within your throw yeah so that's a sport specific way to do it and I think with your general workout and then practice seeing and experimenting with bands like I just said start slow because it's going to feel very awkward at first I think you're going to see huge I would love that and with the skills training for sure yeah the actual strength training anything you do in mass performance is going to help build that yeah strength stability and and get your joints to respond adequately through all planes of motion so that's really the the basis of what you need to apply in terms of like your training the rest of this is is going to do with your throw right. Okay. Cool. Does that make sense? It does make sense. All right. I'd I'd never thought to do the opposite. I do have a second question sure if I can do that. I'm big I'm an enthusiast in this game and I play the tournaments and everything I I'm not professional or anything I competed an amateur level but but I do tournaments and tournaments are typically to 18 round sorry rounds with like a lunch break in between they start at like eight o'clock in the morning typically and they go till you know five o'clock in the afternoon it's a really long day and it's it's a very taxing on the body I was wondering how could I prime my muscles for such a big day and be prepared to get through that the admit and well for instance that you I typically get about 30,000 steps in in a day like that yeah and over a hundred throws like the one you saw in the video so it's it's very it leaves you very sore for like the next few days afterward I was wondering like should I be ramping up my steps the week before to steps or what's less taxing here at the steps aren't what are beating you up and you'd have to train for it's it's and I'm just using hypothetical numbers have no idea what the true numbers are here that where you go from a normal day youth you throw the frisbee you know 75 to a hundred times total and that your workout or your or your day of playing a regular round and then all sudden you go to this day where the volume jumps to 400 you're going to be real fucking sore because you're just body is not ever used that volume so the answer would be as you lead up to one of these tournaments would be to slowly increase the volume if you want to get really dialed in about it you would actually mathematically break that down like track how many of these big throws you do on one of those 18 how many total throws and so you would you would start practically would scale up in your practices leading up to that week so again using these hypothetical numbers I said a hundred is a normal day say you know 600 is these big days or something crazy you know you would go you know the week lead the couple weeks leading up you go now you're doing a hundred and you know you're doing 175 throws and you're slowly incrementally just practicing that many throws and you don't have to do it over a huge period of time you could literally practice it within an hour hour and a half but that's how many throws you want to get in to build up that work capacity yeah and just one I'll add to that make sure you just take off enough time before the tournament so that you feel fresh yeah the day of and then lastly day of because you know 99% of your performance will be nutrition and energy yeah 100% of it will be dictated by what you did but leading up to this tournament but that one to five percent is going to be hydration so I would be drinking electrolyte water throughout the day and then I'd be eating small meals throughout the day because you're you're doing this all day long what I wouldn't do is wait for the lunch break eat all my calories and then go and try and play that's probably going to mess you up so I'll try and have some little bit throughout the day so that you don't you know give your body all this digestion to do in between yeah in terms of just like priming you don't want to focus too much because it's obviously going to be fatigued already to begin with so you don't want to do like a whole mobility session going into it they just you know the the biggest movers in terms of shoulder rotation in terms of hip rotation and just kind of like hold these isometric poses just to kind of prime those to respond adequately before you get going but just like he said it's really it's like hydration it's an energy management the situation there that's going to help probably the most Aaron do you have maps performance by the way cause I feel like the workouts in there will suit you better yep yeah I bought the super bundle years ago beautiful smart man beautiful there you go awesome yep all right man do you you have prime pro though I do not have prime for there you go let us send you that because that'll help there you go support all right and to the point of what we're just taking with some appreciate it there you go and I was going to add to the I actually most people do carry around like protein bars or whatever in their bag and and I try to eat every three to four holes on most tournament days because you know one whole could take 10 to 15 minutes so so that's kind of what I do of course I do need to do the electrolyte water I do I was drinking just regular water but oh that'll be a big difference get some element drink that throughout the day watch what happens absolutely awesome all right I got a man thanks for calling him thank you no problem the example that was specific as fuck yeah we don't have to deep it you know what though I'm glad we got a question like yeah because you know what I told him about where to put the resistance span of what's going on a lot of people don't realize that it's counter intuitive but just to give an example a lot of people have tried this before where you go over your friend's house he has a punching bag or punching mitts and you hit the bag as hard as you can and then you miss and you know what it feels like when you miss oh ouch it sucks all of a sudden you're oftentimes your power is not limited not limited by your by the amount of power you can generate but rather by the amount of power your body allows you to generate and that's limited by all the other stabilizers and decelerators so it's like you get an athlete and you get them to stabilize and decelerate well all of a sudden there's so much more powerful I think we went in such the specific route because there's a problem within like sports specific training where the idea is that like I'm going to mimic and mock exactly like what the swing is with resistance stupid so but you see that everywhere still and like people don't understand like you know the approach to this is really is building the base and then that's you know in conjunction is we're just trying to like do the skill to maintain but you really it's about creating stable high-performing joints that have full range motion well and to you know you both set it and you said in different ways and I think it's the most important thing and also why that got so long-winded and nuanced is that we could say here without seeing this guy move and training him ourselves it's hard to know where he's at in that spectrum of training an athlete yeah and you we could see here and oh this exercise and that extra this but then if he can't even balance on one leg and do a toe touch or he doesn't do a proper deadlift really like and I'm not saying he's that guy but like where they're at and they're totally because the advice could have literally been like just go throw the Frisbee more that's right and with good foundational type of lifts because you have to first lay that solid foundation before we start stacking these other crazy complex movements and exercises on their thinking that it's going to give you this greater output it's like there's so much and this is what you find with like young athletes like if you're a kid listening to this in high school and you want to go to your sport and you're like oh I'm a I'm a wide receiver what exercise should I do and it's like well can you not squat and deadlift with great form because there's exactly why we I think it went that direction because shot in basketball I just want to throw the ball farther you know as a quarterback I want whatever it is like whatever your pursuit is that's like super specific you got to start with the base I'll tell you what that video that he sent was a pro throwing a disc yeah that's why I gave the advice I know that's why I thought I saw the throw that's why I brought that up because I was like damn that's a good ass throw that guy that's what I would do I would do the reverse band yeah exactly it's all the carol's like this guy walk around with all the cameras hopefully Andrew puts that the video because that was funny our next color is Igor from Connecticut Igor what's happening how can we help you are you guys doing hello it's great to meet all of you I'm really excited to be here thanks all right so you know I was actually very if you guys ever get tired of hearing this first part of how everybody appreciates you but you know I can't help but you know express my gratitude to you guys you know how much I look up to you I've been listening to your show for as long as I've been in the gym so I just wanted to you know thank you all for for that I appreciate thank you very much so just a little bit of context before I jump into my question I've I'm 18 years old I've been working out consists only for roughly two and a half to three years I I do plan to compete in the bodybuilding show and I don't know maybe the next five 10 years right and I had a question about programming so I keep hearing in in your guys this podcast that in in order to avoid a plateau or you know it stagnate my my strength gains or muscle gains it's important to keep modifying the type of stimulus that you sent to your body and the way to do that is to change the rep ranges for most of my journey in the gym I've been staying in the mid range so from 10 to 12 reps just because I like it not it's not like high reps fatigue me too much with low reps causes any sort of pain it's just what I tend to prefer but I do want to change it because I have found that my strength and my muscle gain has been slowing down for the past couple of months so the only my question is that I don't really know how to implement those rep ranges in my in my programs in my workout if I should opt for doing you know like big lifts with lower reps in the beginning of my workout or if I should just change for my whole now I I don't really know how I can implement that well into my my is program okay Igor this is going to be easy yeah this is easy maps and a ball coming your way yes just just because it'll be arguments as to whether or not you should mix the rep rep ranges up and I think you're better off training in in a low rep range than a moderate one for three to five and then a higher rep one so I would go since you've been in 10 to 12 for so long I'd like to see you in a like five rep range for the next three to six weeks now it's true that some exercises do better with lower reps and others with higher reps like five reps of like laterals probably not you might want to go a little higher but generally speaking you're probably better off just from a mindset standpoint to train for a few weeks at least in a different rep range with all of your exercises so the whole workout looks like it's lower reps than what you're used to or higher reps than what you're used to and the reason why we do it that way the mindset it's it's different when you do sets of five it's totally different feel you're not aiming for the pump it's a different mindset than when you're doing sets of 15 and so to go from like five to 15 to 12 all in the same workout it tends to not be as effective from that standpoint I mean if your goal is to become a bodybuilder in the next five to 10 years you want to get into that space when you this you're young right now we want to be packing on as much muscle and size or how I would say clay right so if you when you get ready to get ready for a show all you're doing is revealing all the hard work that you did the prior years of that and one of the best things you could do right now is to pack on muscle pack on size and muscle right now lifting heavy is one of the fastest best ways that you could possibly do that especially since you only lift in the 10 to 12 rep range and then really what you're doing when you're getting ready for a show is you're just revealing all the hard work that you've done in the past by cutting cutting calories and getting shredded and then and showing that so man you you absolutely benefit from maps anabolic and I would just I would say stay in phase one for a couple extra weeks right I mean yeah run out run anabolic exactly the way it's laid out the only difference is I'd say instead of transitioning out of phase one like we recommend after three weeks maybe stick there for five weeks and probably repeat that program twice and you're going to see the same way you'll get a ton of benefit have you done a full body breakdown like a Monday Wednesday Friday full-bodied routine yet yeah so before this right I was running a sort of a modified PPL structure where I would do instead of doing all the push muscles all together I would do for example on Monday I would do my test and my biceps so I could load my biceps more and so that I wouldn't have the fatigue that I would have on my triceps had I worked out my my triceps with my chest on the same day and then you know on Tuesday I would run my chest I mean my back with my triceps just so I can load both of those muscle groups up more and so that I don't fatigue them so much while working out other other muscle groups Igor I feel like you're overthinking it because of your age let me ask you a couple more questions he's thinking like like you be following a bunch of bodybuilders yeah that's what I mean like okay so look okay 18 you're 18 I want to see I want to see your Instagram feed that's what I want to see how how what how much there's a lot of the the so-called venous influencers the ones that I deem most worthy but you know how okay so how what's your body weight at and then you do 10 to 12 so what do you work out with with your squat your overhead press your bench press your dead lift so give me your body weight those lifts and be honest okay alright alright so right now I'm staying at around 190 to 200 pounds I'm at a higher body fat percentage right now I believe it's low to mid 20 percents okay if I'm doing like 10 reps on you know my bench press I can probably push 145 pounds that's my that's my weakest body part right now on the squat I can push on the squat and that lift I can push a bit more on the squat I did 200 and 260 pounds I believe last time and I and I did for about like eight reps I could probably push for another two but I wasn't trying to go for failure on the last time that I did that on my dead lift I I've done 200 180 pounds for again around eight reps I could push for another another two to you know go to failure but I I try to stay away from failure as much as I can you okay and you want a bodybuilding and and in five to 10 years at your age just get strong you got a long ways I mean you can go real far yeah with that and that's what's going to put the muscle on you in fact I don't even know if I I want you to do maps power lift it's still I would still do anabolic first and then that I still just that that program is just he's just going to put more muscle on do you're training for strength you're going to put more muscle on than you are training for bodybuilding right now 100% 100% like I don't get your you can get your you can get your all kids that yeah you get your dead lift up to four 450 your squat into the mid three's your bench into the mid twos like you're going to have a lot more muscle on your body for sure yeah so when I when I try to go for lower reps because sometimes if I try to go for you know the lower rep range I I can push more weight so on my bench I've done 185 for one rep on my squat I've done 300 for two and on my dead lift I've done 350 for three so you know I usually just just take it back a little bit when if I if I know that I'm doing higher reps which I typically do yeah I go you know I mean yeah you're good to mass power lift you'll put more muscle doing that then you will almost anything else at your age and what you're doing by far strength should be that's it your you've got a long ways to go with strength to worry about you know like fine-tuning with bodybuilding training and programming build your base as far as you can you'll go way further yeah awesome awesome and would you guys recommend that I stay at irrelatively maintenance maintenance regarding my job, sir, you know, maintenance to surplus. You don't want to be under, we're trying to build. Yeah, we don't want to, we don't want to be cut at all. So you maintenance to surplus, you don't need to be in a big surplus. You don't need to be eating, you know, 1000 calories over. But you also want to be fed. We're trying, we're trying to grow right now. So, you know, stay up on your calories for sure. You're hungry, feed yourself, just make good choices. And I will have Doug send over anabolic, right? So we'll send that over to you for free. And then the next recommendation after that, I would say it's power lift, but I love that. I love that path. Okay. So anabolic power lift. Sounds great. You got it. Thank you guys so much. I really appreciate your time. You got it. Thank you. You got it. I had a guy, I told you guys this before, I had a guy, dude was, you know, he was in his 40s, been working out for years, X bodybuilder, like knew what he was talking about, natural competitor. Tell me when I was 16, like I thought he was going to give me secrets to training, you know, and he goes, just get strong. Yeah. Work out three days a week, get strong, a bench, deadlift, a squat, eat a lot of protein. And I thought he was bullshitting me. I'm like, this guy doesn't want to tell me. It was the best advice I could have ever followed. You know, this kid, if he just, if he just got stronger, you mean he's at 18? Yeah. Oh my God. And two would go so much further into your point back about like a lot of those exercises that maybe people don't realize you. So in terms of like pull ups or dips, or you can load those and do less reps. And so I just think that I just want to bring that up because I think a lot of people look at certain exercise like that don't even, it doesn't even come across their mind or even like core exercises too as well. You can learn to get more as an actual strength exercise. But you know, that in regard to like his pursuit, he just really needs to focus on ways of getting strong. Totally. 100%. Look, if you like mind pump, head over to mindpumpfree.com and check out all of our free guides, download all of them. They cost nothing. You can also find all of us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefano and Adam is at Mind Pump, Adam.