 When it comes to improving your overall health, especially your mental health, everybody knows if you improve your sleep, your diet, and your exercise, or if you start to become active, it'll work phenomenally. But which of those three is going to give you the biggest impact in the shortest period of time? Believe it or not, it's sleep. That's right. If you fix your sleep before diet and activity, you'll get the biggest impact. You'll get the biggest positive impact you can get. So if you have to choose between the three, focus on sleep. Do you think that's because sleep is that impactful standing alone? Or do you think that's because it's so widely neglected that it gives the greatest potential for improvement in health? All three are terrible for the average person. So they're all in that category. But of those three, poor diet, inactivity, poor sleep, I'll ask this question, which one will cause you to go crazy or mental or give you poor health faster if you completely neglect one of them, right? Let's say you eat complete garbage over the next two weeks, or you just lay in a hospital bed for the next two weeks, or you miss sleep completely. You won't last two weeks. In fact, it'll be much shorter. You'll get mental illness within a three-day period, and your chance of death goes through the roof. That's how big of a deal sleep is. And it just gives you the biggest impact. In fact, there was a study on natural methods or interventions on mental health. All three, of course, was the best, right? If you did all three, you just saw these huge improvements, but sleep beat the other ones by far. So from an adaptation perspective, that's one of those you can't just really adapt to. If you're going to scale down in terms of sleep, you can make it work, but it's never really beneficial for you. In terms of if you're at a point where you're getting X amount of exercise and movement, your body's going to adjust and adapt to its environment a little bit more, like nutrition. There might be some play there, but there's really no play in terms of sleep. Dude, totally. If you took somebody, the average person, the average person has suboptimal sleep, suboptimal diet, suboptimal activity, and let's say you gave them a perfect workout the first day for them, right? Or the perfect diet for them that day. Or you gave them the perfect night of sleep that night for the first time. Imagine how they'll feel the day after with just each of those, right? The sleep is going to make them feel the biggest impact. Well, because, too, I mean, your immune system's affected, like, I mean, all of your systems are affected. Yeah. The other thing to consider, too, is evolutionarily speaking, if evolution could have figured out a way for us to not sleep, it would have by now. I mean, for all intents and purposes, you're unconscious. You're not building shelves. It's weird that we need it. Yeah. You know, it's a terrible state to be in for predators, for productivity, for everything, and yet we still have to do it. So evolution over millions of millions of years hasn't figured out how to get rid of sleep for pretty much every animal. And that's because it's so important. It's required. We need it. We absolutely need it. That's how big of a deal it is. And it's of those three, when someone's trying to improve their health, it's usually the last thing that people focus on. Now, would you say, though, exercise has the greatest potential to continually give you more, more results or more positive? Yes. So because like, you know, like, right. Because you imagine like, OK, let's say you have someone and first thing you could immediately impact their health. Let's look at sleep. You're all over the board. Let's put a sleep routine in. Let's let's get that all figured out. Let's actually make like a make conscious effort. OK, let's say over a course of a month's time, you dial it in. And now you're getting epic sleep, the best sleep of your life. And now let's just say hypothetically, going forward, you consistently hit that at some point, you just get a cap. Yeah, you cap out on what that is giving you in return. And you're getting the most out, which is so important, of course. But what's cool about exercise is although sleep takes the progress, this keeps going. Yeah, you know, you're right. And so and what that does for the metabolism, what that does for bone health, what that does for so many of this body systems longevity wise and everything is got to be that's where it takes over. You know, what's interesting about it's like if you were to put all three on a on a on a graph, eventually exercise actually would would would catch it and pass it. Yeah. So what's interesting, too, about what I just said is I kind of created this false presentation where they're all so separate and they don't interfere or interact with each other. But the truth is, yeah, if you improve your sleep, you are more likely the data shows us you are more likely to be active and more likely to make better food choices. If you're more active, you're more likely to get better sleep. You're more active, you're more likely to get better food choice. If you make better food choices, you're more likely to be active and more likely to get better sleep. So in other words, I just presented just for argument's sake, just to kind of illustrate how important sleep is. And if you want immediate results and impact and you had to only pick one, pick that one. But the truth is they're also intertwined that affecting one will affect the other ones. And you really want to look at all of them. Isn't isn't that sort of like parallel to what we're finding about like inflammation in the brain and how significant that is now in terms of like what you're eating and how that contributes towards it, you know, how you're moving, but sleep, obviously, that's one of those that is the first sort of like line of defense in terms of like being able to lower inflammation. Yeah, you know, it's funny too, is that people who when they first have a baby, this is when they've really like realized how big of a deal it could be like that sleep loss you get for some parents in that first, I don't know, definitely the first three months, but sometimes the first year or two, you talk to moms and dads who are doing that and they're just like, this is brutal. That's absolutely, you know, that they do brain imaging on moms, and they lose brain volume. They actually after a few that's how deadly and terrible this is over that initial period of time. So anybody who's had a kid will tell you if they have a tough sleeping kid or whatever, they'll tell you like, oh, yeah, it's it's it's torture that recoup. Yeah, eventually, eventually. So that's what moms especially suffer because their bodies get primed for hypervigilance in in tune with the baby. So like a mom will tell you like, even like you because you'll hear people say who don't have kids, right? They'll be like, oh, when the baby sleeps, you go to sleep. When the baby takes a nap, you take a nap. It's like, I wish I could just fall asleep. It's like I'm so exhausted, but I'm this hypervigilant state. It's hard for me to relax. Whereas dad, oh, baby's down. I'll just take a quick nap type of deal. Every little sound, every little groan, every little thing means something different and triggers a response to the mom. As a husband, it's one of the most fascinating things I've seen it with motherhood, right? First hand now, like where there's been times I tend to fall asleep after Katrina. And so there's times where I'll be like laying in bed, let laying in bed and thought deep thought or whatever business stuff in my mind. And I'm laying there pitch black in the room. She's out. I can hear her breathing. She's been asleep for 30 minutes. And all of a sudden she like sits up and she's like, I hear Max. And I'm like, yeah, I'm like, no, you don't. I'm like, and then all of a sudden, like, like 10 seconds later, you hear like footsteps. And I'm just like, how in the fuck? I'm awake and I'm silent. So it's not like I'm listening to something or whatever like that. I'm silent. So crazy, man. And she's dead asleep and then all of a sudden pops up. Here's something. No, you didn't. Yeah, I'm pretty sure I did. And then all of a sudden I hear the feet and I'm like, the fuck did you literally hear his head lift off the pillow? And that's what woke you up all the way in another room. Like I've seen that happen. That's my my youngest life, dude. Like Courtney could just hear just little difference in breathing pattern or like a little bit of a, you know, a noise that was like a wince, you know, and was like, oh, something's wrong, you know, jumps out of bed, goes downstairs, sure enough he's like choking. I'm like, oh my God. Oh, right. Yeah. Like it was that was like insane. It's like a superpower. It is. It's crazy. It's almost like they're they're connected on another. Well, they were like, they're like, there's something else there. Besides, they were really part of them. Now, we don't we don't get to experience that. Dude, that's the one thing I've expressed this to Jessica. There's a part of me that's envious because I mean, I have such a deep connection with my kids. I love them. They're my life to me. But I don't think we can ever experience what I mean. They were literally grew from them and a part of them connected. Right. There's got to be a connection there that you don't think you could possibly understand unless you experience it. So there's a little envy sometimes. I'm like, man, I wonder what that would like. What would that feel like to be that connected? Yeah. To your child? Yeah. Scrapping a basketball to you doesn't have the same effect. So we know this, right? So what's your theory then on like the research that shows like like what happens to a kid without a father in their life? Like why? So if they if the mom has such a crazy connection on this level that we all recognize and are borderline envious of. Yet when you look at homes that grew up, like let's say you have they've compared a home with a stable father, no mother around. And what happens? And then a home with a mother and no father around. Why does the research seem to support how detrimental it is to not have the father? What's your theory? So the data on children that grow up without a father versus data on children who grow up without a mother both of them don't do as well. Right. But without a father, they tend to perform much worse. Here's here's why. I think there's a bit of a self-selection bias. I think if you look at the data on who leaves, if someone's going to leave 90 percent of the time or more, it's the guy. Yeah, when? Yeah, it's it's it's crazy when a mom leaves. Yeah, so a lot of. Yeah, like when you hear about that, like, oh, he's a single dad. What do you immediately think? Oh, mom died. There must be some like psychosis or something. Or she must have died, right? No, no, she doesn't want to be a part of life. She bounced like that is crazy. Like nobody ever does that. No moms do that because it's so rare. So there's a bit of a self-selection bias for the dads that stick around when mom's around. That makes sense. You probably have a pretty fucking amazing dad. Yeah, like I only had a very rare case with a mother who's correct. It's always like they're always left behind. That makes sense. Yeah, that's what it didn't. I couldn't reconcile that, right? Yeah, because I know, let's see. I know one case in my personal life of a dad who raised the kid because the mom was just absent and he is an exceptional father, like very exceptional for the dad to stick around when the mom isn't. So I think that's where there's that bit of self-selection. Yeah, I can think of one or two, but it was always, it was drugs. It was like, yeah, where the mom was having had the real big problem and just left and got consumed by drugs. But I mean, again, the data shows the benefit of mom and dad providing different things, right, dad? Yeah, nothing trumps. I mean, you've shared this before on the podcast when you talk about all the things that we, I know we try and unfortunately in our society to divide by race and all in economics, like nothing is the biggest factor of a kid's outcome of their level of success. Single parent household versus dual parent household. Yeah, doesn't matter. It's the best predictor for success, for education, for whether or not they're going to go to jail, be addicted to drugs. First of all, if you have kids, you know how hard it is to raise them with a partner. Oh, yeah. It's fucking hard. You're going to mess up no matter what. You need a team. Yeah, I feel so bad. You know what I mean? And then you're by yourself, which means you also have to work. So like, okay, now you're not around your kids, plus you got a job, plus you probably have two jobs. You're more likely to be in poverty on top of it. Boy, that's a tough, that's a tough gig. I mean, I, you know, we're lucky to where my wife gets to stay home and be with the kids. And still it's like, oh my God, this is so hard, like to juggle all this. So I can't, I can't even imagine. But yeah, that connection, this is also why, I mean, we always took it for granted, right? Where, um, like if, if a, when a baby's born and they remove the baby from the mom to go examine them or whatever and that separation, like that's could be traumatic. You just could disconnected the baby from the mom and the baby now is not near the mom. I'm sure the baby's body knows. Yeah. I am not with my mom. I need to be with my mom. By the way, through like that, for thousands of years, you know what that meant? Death. Yeah. Baby's born not with mom dead. Your food. Yeah, it's embedded in their DNA. Today's program giveaway is maps aesthetic. Here's how you can enter to win. Leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comments section. We're also running a sale this month. Maps bands is half off and the hardgainer program bundle is also half off. If you're interested in either one, just click on the link at the top of the description below. All right, back to the show. Back to the sleep thing. Um, you know, not enough, not enough is, is, uh, focus is put on that. Look, I 100% admit this, I did not focus on sleep with clients until diet and exercise were dialed. I didn't even look at, first of all, I didn't even look at sleep for most of my career. Didn't even consider it when they tell me I got better sleep. I was like, oh, that's cool, but it was never like something I coached or trained or talked about until like maybe the last three years. You bring it up like once in conversation when you're kind of getting like some inventory on how they're eating and like, you know, what they're doing outside the gym, but like, yeah, well, there was never any sort of like real focus or detail. Oh, it's crazy. You know, there's, there's a huge hack to the insight on this, right? So one of the things, and I've shared this before, like Katrina always gets frustrated when she sees how quick I shift my body composition, right? Like she'll, she'll feel like she's being so consistent with her training and she's like, man, I haven't seen you train in a few weeks. Then all of a sudden I see your, like literally your body change in like one week and she's like, I just don't understand. And I'm like, well, of course I've been doing this for a long time and I also know the, the levers to pull and those are the three big ones. Like people think the default that people have is like hardcore diet or like lots of seven days a week of training. It's like, no, like I moved those three, those three levers, just a little bit every single week. Like I was paying no attention to sleep. Okay, I'm paying attention to sleep now. I'm going to get better sleep. This week. I'm not trying to be perfect. I'm just trying to be better than what I was before I started doing this. My diet, I wasn't doing anything. Paying attention to diet. I'm paying attention. I'm going to hit my protein. Take that's the first thing I'm doing. Training. I wasn't training at all. I just wanted to be sure I get about three days a weekend this week and then next week ramp up a tiny bit of intensity, get a little bit better at my sleep. You know what I'm saying? And you just get a little bit better in the diet and it's like, it's like week over week over week over week versus like throwing the whole kitchen sink at everything or only going double or triple down on one, but then the other two are out of whack. They work so synergistically that if you just move the needle a little bit in all three week over week, like you see this incredible change and it's like, that's, that's it. It's not about the, just the intensity in the workout. It's not just about being so strict on the diet. It's like, if I can improve those three levers just a little bit week over week, I'm going to move the needle. Or how about this? You got somebody who's training consistently four days a week, five days a week, whatever or their diet's pretty good. They don't even pay attention to their sleep and they're trying to squeeze out one more percent out of their workout with the next supplement or technique. Or let me try this other little thing that I can do. Meanwhile, their sleep, they don't even pay attention to, you know, their workouts. It's like they have like this thing they do an hour before, then a half hour before I take these supplements. Here's what I do intraset. Here's what I, here's my priming. Here's what I do post. Here's how I make sure I feed myself afterwards to fuel myself. Here's the carbs and the proteins that I need for my whole whatever. Just, just, you know, surrounding this workout. But when they go to sleep, they don't pay attention to any of that. When all they, if all they did was left their workout alone, keep it the same, improve your sleep by 10 percent. Your workout performance will go up by 15 percent. And then also your recovery, which is all compounding. Feeds back. Yes. 100 percent. Yeah, totally. Even the supplements around sleep are very interesting. The supplements around sleep are geared around insomniacs or people who are such an emergency mode. They just want to get knocked the fuck out. Like give me something just to knock me out. But there's not a lot of supplements out there just for helping you optimize sleep. Not ones that knock you out, but ones that just like, you know, I just want to improve the quality. Hubby, calm down. Yeah. Get me better, you know, REM sleep. Like there's a compound called lemon balm. This is one that, that, that you can use that. It's not like this crazy sedative. Like you'll take it and like if you're an insomniac, you'll take it and then you'll go. But if you sleep okay and you take it, study show, it can improve the quality of your sleep. It helps you sleep faster. Would you put that in the same categories like chamomile or something like that? Yeah. Things you can use all the time. So like Organify is a product called, or called Gold Juice. Gold Juice, yeah. Gold Juice has lemon balm, reishi in there and other compounds that they're not going to knock you out. You're not going to drink Gold Juice and be like, oh my god, I can't drive. Like I better go to sleep. It's not an ambient. We're tying all PM. Yeah. But if you get good, you know, your sleep is okay. You take it. You'll have better quality, better quality. By the way, I want to tell you, this is reminding me. Lemon balm and some of the ingredients in Organify, and I hope you're okay with me saying this, but I know your son was having some night terrors. Yeah. They've been shown in studies to improve night terrors and the Gold Juice is totally appropriate for kids. Yeah. That's great because I mean we're literally on every intervention we could possibly think of at this point. And it's, it's at that point too. It's like, well, I don't know, maybe it's something psychological, maybe we, you know, we were trying to, everything we could think of physiologically like, you know, maybe magnesium, maybe, you know, it's what he's eating and his diet and this and that. Does anything help? Not, we've had like some success like with some magnesium and like some from from Ned product, but it just was very temporary. And then it's just kind of back to, back to this, this pattern that just keeps repeating itself. How consistent is it, Justin? You know, it's, man, it's been like the past month. Is it every night? Every night. Every night for the past month? The only time he gets sleep is when like somebody's in the room with him. And so he ends up like, and Courtney's been, it literally feels like we've regressed back to like when he's like an infant, you know. Wow, really? That bad again? Yeah, because so she'll, she'll go in and then like, you know, be a presence in there and like try to like sue them and like, and then I'm starting to like do shifts with her now. To try and like, you know, take some of that load off her plate, because it is like affecting both of us. And then like, well, maybe because we have a king size bed, he can just kind of sneak in. Yeah. And it's just like, you know, because he, it's a kid, dude, he'll like thrash and all this. So I'm like not getting good sleep. She's not getting good sleep and like it's just been, it has been a problem. And it's like, I don't know this is a phase of development. Like if like, he's going through some kind of growth. But yeah, like I'm definitely going to try this and see if it makes it. Yeah. Yeah. Yeah. Have you ever seen a night tour? My best friend's daughter. I remember the first time I saw her as a parent. I feel so bad. I freaked out, dude. Like I didn't like, I've heard people say throw that term around. But until you've actually seen, you can't do anything about it. It's like they're possessed. It's like horror and you can't, you cannot do anything. No, you can't wake them up and just kind of keep them from. Exactly. Exactly. You just like, you like I watched my best friend. So we, this was up actually at the truckie house the first time I'd seen it. And they had the camera on their daughter and stuff. And we're, we're all out as dolls. Like, I don't know nine o'clock or so at night. And we're just kind of sitting around talking in the living room by a fire when and so much that. And then all of a sudden we heard her. And then they, they, they ran upstairs to go, go be with her. And so I had the monitor down there and I was watching and that literally my, my best friend and his wife, they just stand on each side of the bed. And like, and I'm like, she's just screaming. Yeah. And she's just screaming and flailing and flipping. And it goes for like five minutes, dude. Like, like literally five, maybe more, five, 10 minutes of like just straight, no. You said some episodes but it's not that, not that bad. Thankfully, it ripped my heart apart, dude. My nephew, my nephew would go long. Yeah. My sister had to be with him for like 20, 30 minutes while he's freaking out. You know, the first time to see that, because you don't know what the hell's going on. Is he in pain? What happened? Yeah. And they're not, and they're not like, they're not like, you're like talking to them and they're not even responding. Yeah. No, it's a, it's, it was, I'd never seen that. It's got to be one of the worst things as a parent because you literally can't do anything. And especially in the beginning when you don't know it's a night terror, you're thinking the worst like what is that? Is he in pain? Are they hurt? Like what the hell's that? Maybe some chamomile an hour before that. So you made like a tea. I remember one time, we're up in Chuck E. You did a gold juice version that was like, almost like warmed up right with just hot water. Yeah, no, no. So you could do almond, I mean just almond milk. I would do milk And you froth it. Yeah, I would froth it with the gold juice. And if you make it hot, you could throw a chamomile tea bag in there. Tad a little bit of extra chamomile and have him sip on it, you know, yeah, because it was like 4-5 minutes before do melatonin, like, you know, we're like, where's the list of like, interventions at this point? Cause we're just like, and thankfully he, he hasn't done that at all. When he stays at like his friend's house. And so he's been able to still go, yeah, I don't know, man. It's, that's why I'm like, it must be something psychological. So what, yeah. So that, okay. This is like super fascinating. You know, it's really interesting too. Like obviously you wouldn't do this with your kid, but I mean, if I had this issue, I would do it for as an adult. I, I've been now, it's been what a little over a month now. I'm going on, I think five weeks, uh, since I've had weed and the dreams are insane. Yeah. Insane. I've had bad dreams now. I've like, I forgot what it was like to have that. I've used cannabis at night for so long that it got rid of my dreams completely. So I, I wonder, I mean, obviously I don't think you're going to get your kid high. I know, but I mean, there's got to be something there. Like that, that I mean, if you say I'm seizures, I would look into it, of course. Yeah, yeah. But no, I, yeah, I do kids normally grow out of it. Is it like, so it's, it's, that's what I've heard. So that's what I'm kind of like holding onto that because it's, it's like, you know, we're, we're just trying to figure out like, what's the best move? Like, what do we do? Like, do we do better job of like, and we've done stuff like lavender and like lotions and stuff and like try to soothe and calm. And like, so we'll get progress. Uh, sometimes we'll get a good night where it goes to like four in the morning and then like, but then it happens. But that's like, as long as it's been like, usually now it's been less. It's like, you know, midnight, boom. Like, I wonder, I wonder if, um, what type of content that he's watching or seeing before heading into bed could have any sort of, of, this is different than a nightmare. So you can wake up from a nightmare scared. Yeah. A night terror is a different. Oh, it is. It's a different category. Oh, so when, so when, when, when they all, when he becomes coherent and then you're talking to him, is he not able to communicate what he was seeing or, oh, he's, he doesn't even know. It's like sleepwalking. Yeah. Wow. Yeah. It's like sleepwalking. You don't watch sleepwalker? Yeah. My brother did that. It was really weird. Well, you know, it's actually my, my best friend who has the daughter has this, he's, has that, that rare disease that that one comedian who did a thing where he like, he acts out his dreams. Oh, yeah, there's gotta be something in the gene, right? The fact that he has that and then his daughter gets these night terrors, you think there's got to be something in the gene that like would express itself. That's the hardest thing as a parent is when there's something that you're like, can't really do anything about. Yeah. Yeah. Yeah, gotta write it out. So I'm, yeah, I'm taking the things too, you know, I'm trying to try to intervene and get sleep where I can get it. Speaking of sleep, trip off this, right? So you guys know I moved because I don't know if I told the audience, but we, we've been battling these like kind of mild autoimmune issues in my two and a half year olds, like skin issues, gut issues, couldn't really figure out what's going on. We're working with a functional medicine practitioner, did some testing, his gut was off, did some protocols there, you know, kind of got better and have to manage his food, like going a low histamine diet. If you went off of it a little bit, he'd get these flare ups, couldn't figure out what was going on. Functional medicine practitioners was like, you know what, let's test your guys's urine for mold, because sometimes mold in the house can cause something like that. So we said, okay. So he's, you know, in diapers. So we did the mold test and turned out we both had mold in our urine. So she said, okay, you need to get the house tested for mold. Now, first off, I don't know if you guys know this, but do you guys know how expensive, like a legit mold test is for your house? Yeah, we talked about this. Thousands and thousands, like $8,000. Yeah, of course. Okay, so it's like, okay, because they come in very thorough, you get the general mold, like whatever, that's not going to do anything. They have to go in, they test the walls, the air, HVAC, it's like a whole day process. Then they send multiple samples, like all these samples to the lab type of deal. So I said, all right, screw it. We have mold in our urine. Let's just do this and see what happens. Anyway, they came back and they're like, yeah, you got, you got mold in the house. It's throughout the whole HVAC unit, which means it was blowing all over us. And there were two types of mold that can cause problems. Now the problem with mold is A, there's types of mold that are worse than others, because you'll find mold in every house. So there's types you want to look out for and B, it depends on the sensitivity of the individual, their body's ability to detoxify, et cetera, et cetera. But the fact that we found those two, that there was such high concentrations in the HVAC. It's enough to make you need to leave here. Oh, I got to move, man, got to hate moving, right? So luckily that, you know, we sent this stuff to the landlord, landlords got to let us out of the lease. So we ended up moving and we're in a new place. And now the autoimmune stuff would probably take a month or two to notice any improvements. But here's the weird thing. My wife hasn't been able to sleep well for a long time, no matter what, whether she's, you know, I mean, I take over feeding the, the youngest because her sleep is so shit and it just, it's terrible. So, and I can typically fall back asleep. But even my sleep hasn't been the greatest, but whatever, since we've been in the new place, we've been sleeping like rocks, like rocks. Well, you think that was disrupting the sleep that bad? I'm like, we were, I wonder how much we were affected by this mold and didn't realize it. And we still have yet to see the full effects because we've only been in this new place for less than a week. Well, if you notice immediate effects, I guess it takes three to six weeks for your body to clear things out and you can speed up the process with like sauna, exercise, lots of fluids, that kind of stuff. Weird. Now, knowing you, you went down the rabbit hole and Google the shit out of everything. So how common is this? Like in a house, that's like, is there, have you looked up research or stuff that says like, oh, houses that are 30 years or older, it's 50% likely. You see water damage or, or if you look at, so the places, the history of water damage, the places to look are under the sink in your cabinets. So if you look in the corners, like, is there water damage? Is there on the window sills or in the showers and bathrooms? If you notice any signs of water damage, you probably have mold in your house. Now most houses have some kind of mold. It's just certain types you got to look out for. And then if you're sensitive, some people are very sensitive to mold. Yeah. So, and then I just learned this, trip off this, this fucking sucks. Let's say you, let's say you live in a house with mold and you're like, oh, we found it. Move, move real quick. Get out of that house. Mold will follow you because it's in your mattress or your clothes. Then, so I've heard stories where people will move, the mold spores will be in their mattress and then like, you know, you're later, oh, I got mold in this place too. So what did you, this better not happen to us. I was just saying, did you go out with fiber to be mattresses then? We didn't, but we were, we're very clean. Everything's pretty, you know, whatever we keep the house, you know, really dry. So I don't think that'll be an issue. And the house that we lived, that we moved in, that we lived in, excuse me, there were lots of signs of water damage. There were definitely areas on the wood floor where I could tell there was water damage and areas in the bathroom that we just ignored because it's, you know, whatever, older house or whatever. Dude, my old house, I guarantee we were, we had lots of exposure. I mean, I even uncovered it downstairs because we had part of the, because we're on a slope and this is a problem too. It's like, you know, towards the foundation, it was like the, the dirt was encroaching into basically the wall. And so it was like any time you get any contact with like dirt in your your walls and siding or anything like that, all of that can foster mold, which then made its way in to the house. And I remember I was like, because it was kind of rotting away and I cut back at it. And then I found it wasn't black mold, but it was like not good mold. So I just clear the whole thing out thinking I got rid of it. But I'm sure it was like everywhere. I wonder what, I wonder what the percentage is. There's no good data at all. And the regulations around it suck because again, a lot of it has to do with the sensitivity of the individual, the intensity or the amount of the mold. The fact that we had it in our urine, the fact that my son was having these issues and the amount that we found and the types of amount we found, they were like, the guy that I talked to was like, look, I'm not supposed to, all I do is analyze the data. So I said, hey, off the record, like, what would you do? He's like, I'd move. Same thing with functional medicine. But it was Dr. Becky Campbell. She's like, yeah, I would get out for sure. Oh, wow, they both said that. Yeah, the like, it's a lot. Oh, interesting. And it's in the HVAC, bro, which means it's in the circulating. It's like having it's like having cancer, you have a tumor, but then now it's in all your lymph nodes, you know, it's everywhere, right? So it's like, if it's in the HVAC, it's everywhere. Now the landlords fucked because they have to go in and replace. It's going to cost them hundreds of thousands of dollars to do everything. Well, he hates you. Well, I mean, hey, if I don't bring it to their attention. So you know what the deal is? Here's a they were and they were happy. They're like, we'll take we'll give you your deposit back. Don't worry about anything. Leave the house as is. Because with the with what we did the test week, if someone came back and said, oh, you got to pay for my hospital bills. I got misworked to pay for my move. You got to pay for this. Yeah, they'd be fucked. But we're cool. We're like, look, you guys are nice people. We just want to leave. So does that fall under the category like when you go to sell a house and they have to do a full inspection. So they don't expect for this kind of like that, not to this depth. I mean, so the fucking sell his house. And that's probably what he would do. Maybe I mean, why spend hundreds? Yeah, but now that they have knowledge of this, that that now they're liable, right? If they didn't have knowledge of it, but now that they have knowledge, if they did that, you think so? If it's not part of the inspection process of a house being sold, if someone can have a record, if someone can prove, let's say they go through the right now, not that someone would do this, but they go through. Why did you break the lease with this last tenant? What happened? And let's say the interview me, I'm like, oh, there was mold. And then they find that they were aware, but they didn't tell the next person, they be screwed. Not that that would happen. But you know, but anyway, they're really honest people, they're good people. They're on. I don't think they would do something like that. They're probably gonna have to pay for it to get it fixed. Yeah, they're really good people. I don't think they would. I mean, you got to go in and probably gut the whole thing. Yeah, yeah, all the studs. Yeah. So now we're in the whole movie, which I hate. I hate. Now, luckily for me, my wife is like a moving she's like a superhero when it comes. Now she moved a bazillion times as a kid, like they move so many times. And then as an adult, she traveled traveled with the circus. So for her, she's like so good at it. And it's still stressful, but she like actually enjoys some of it, which is really strange. I lived in two houses my whole life until I moved out. And I hate moving. I can't stand it. It's the most disruptive thing in the world. Yeah. I don't even want to be around what's happening. So so luckily for her, you know, it's all getting handled. And you know, plus, you know, I can handle paying for people that you have to ship that I don't want to. That's why I haven't called you guys. Hey, you guys want to come over for pizza and beer? You know what's happening. Oh, yeah. Oh, yeah. What's going on? First of all, I'd be like, this isn't Sal because he can't have gluten. Yeah. He's a trick. This is a total trick. There's a trick here. I saw something. I know. Did you guys. So OK, you know, through this, this whole like 2020 crazy stuff, they start canceling everything, right? In terms of like the naming of things like, you know, anchromyma and like everything else across the board. Oh, yeah. So even like the Washington Redskins change their name. Oh, I know what you're going to bring up right now. And they became the commanders. Call them up. Dude, check this out. So there's a group. Native American Association Group that is literally suing them for changing the name because they're like, dude, this is not only this was this was like an iconic like heroic representation. We were getting representation this way. That's what's so great is when you have a bunch of Karens that gets so loud about some bullshit that the people that it's supposedly offending actually appreciate it and liked it. They love it. Now they're fucking suing them for changing. And also to I love it. The logo of the the chief. Yeah. That's a real person. Like that they modeled it after apparently like chief white calf, I believe. But there's this whole history, you know what I think behind it. I think I think that this that people talk about like white supremacy. I think the real like under like the real people pulling the strings are the ones that make you think you're doing good things and in reality they're pulling out your representation and Jemima races pull her out this person pull it out. Now nobody exists. Yeah. Media to represent these you know these things which by the way, these are like historical companies that were owned by these people. Like it's crazy. Yeah. So nothing ensued for. Yes, I know. I thought that was so great though. Poetic justice. I think that's so great because I think I was such a fan. Yeah. You'll never hear Italian's complain about Super Mario. Yeah. Yeah. The fighting Irish and like all the you know. And when you think about Super Mario is about as racist as it gets. Hella racist. Mustache or a plumber. Yes, dude. Short guy. Well, here's the thing. You know how that came about right? That was his actual. It's based off a real person to you. Yeah. He actually allowed them to use his his not factory. What's it called like a like a storage shed. Oh, yeah. For the first. For the first. Yeah. Development development of of yeah. Nintendo and the landlord. The landlord and he let them off because they couldn't pay rent. He said that's fine. Yeah. So they named the character after him. Right. Super Mario. Yeah. I mean, that's a perfect example though of that. I mean, someone could totally try and spin that on this is this massively racist. But yeah, it's also represents somebody. And if I was that guy, I wouldn't want you like that was like made after me. Yeah. In the videos, there's this dude. There's this guy that goes, he wears like cultural appropriation outfits. Right. So like a traditional like, you know, you know, like, you know, Chinese outfit. Yeah. Or like a huge sombrero or something. And then he goes to communities. Like he'll wear the sombrero and the whole deal. He'll go to Hispanic community. I don't interview them. I'll pray for you. They don't interview them. What do you think about this? Oh, I love it. I love it. You don't think I'm like, are you saying that they flip their lead? Yeah, they all have it. This is great. I love your outfit. You don't think it's appropriate? I saw that same news, just, and I got excited. I was like oh, get them. Yeah, that's funny. I think it's hilarious. The commanders are lame, dude. It's such a stupid name. Hey, did I tell you, did I ever think I brought this up? Let me see if I could find the article. Did you know that they genetically modified silkworms? Let me read this. This is crazy. Scientists have synthesized spider silk. synthesized spider silk from genetically modified silkworms producing fibers six times tougher than the Kevlar used in Bulletproof vest. Wow. Yeah. They've done this with goats, too. Yeah. So what's cool about this because silkworms can produce way more of this fiber than the spiders can. So they literally modified silkworms to make spider fiber or spider silk to be able to produce. Stronger because of that cross-genetic, like, yeah, it's somehow like the fiber got stronger. That's fascinating. It is, dude. But you know what's funny? The science exists. What are they doing that we don't know about? I don't know. You know what I mean? Yeah. UFOs and things that are popping up in the air. I mean, I'm on the same page. Like, super soldiers? Yeah. Like, they're already, they're figuring it out, like, right before our eyes. Yeah. Yeah. I agree. Like, super intelligent, like, monkeys or something, you know? Well, yeah. Well, you saw that. They had, like, those embryos that were, like, half human, half monkey. Kimera. Yeah, the chimeras. I know. What is the imagery? Oh, I gotta show you guys this. So check this out. So this woman took these photos of herself and then used AI to present the representation of what was considered the ideal female body through the centuries and decades. Oh, this is great. The first one, 1400s to 17, this is all based off of media. So 14 to 1700s, it was pictures, right? Yeah. And it says the perfect body back then was full and curvy. Then you got to the 1920s, which was this boyish, you know, the flapper girl, like, kind of look. Then you got to the 1950s, maybe Doug Scrolldown, and it was kind of the hourglass look. And then the 1990s. They were the 50s are the best. Yeah, super skinny. And then moving forward, 1990s to 2000s was big boobs, long legs. So you know what's interesting about this? Because you see, like, what's considered the perfect female body? 2010s would be just all booty. Yeah, it's like so dramatically different, right? Like the one from the 1400s, 1700s, that's like, she's a good 50 pounds heavier than the one from the 90s or something like that, right? Yeah. So what could they possibly have in common? Is there any real evolutionary route or is all media driven? Yeah. So they just went around the world studying what was considered the perfect ideal female physique. And they found these huge varieties or variances. Some cultures liked him heavier. Consistency in the hip to waist ratio. Hip to waist ratio. Yeah, that was consistent, right? Consistent across the board. And even with this, if they were actually to do the math and look at the hip to waist ratio, you'd find there's this ratio that scientists found regardless of the size of a woman from culture to gender and that ratio very strongly correlated to successful childbirth. Now, okay, so I obviously, I'm familiar with that and agree with that, but that doesn't highlight that. No, this is using AI. So I think she's just trying to illustrate it. But when you actually look at and they measure models and all that stuff, there's this ratio that seems to always come up. I mean, I feel like we're onto it in the 50s. Yeah. Away from the ideal. Of all those physique that she's presenting, right? I think that, in my opinion, the 50s looks the best, the healthiest and most natural. She's just natural. She's a little bit thicker. I mean, yeah, totally. I don't even mind the 14 to 17 or one. That one looks more natural. 1990s one? Yeah. It looks unhealthy, right? It could totally be unhealthy. Well, I mean, you saw that a lot in models and runway models. Yeah. Heroin's supermodel. There was some like a show coming out with like the super models of, you know, that's like not really a thing anymore. That used to be a huge, like when we grew up. Have you ever seen a supermodel in person, by the way? Ever seen an actual supermodel? No, never. So it's almost like when you see like a bodybuilder or something in person. It's the proportions don't make sense. Supermodels, they look like aliens. Their bodies don't make sense. Yeah, I've seen somebody that's like on Instagram that, you know, has real crazy features and then you see them and then you see them in real life. And yeah, it was really hard to like look at them. They're tall. Their legs are really long. You look at them like aliens. Like their body, their proportions do not represent even the slightest of what the normal person looks like. Not even close. That's interesting. Yeah, it's really interesting. Anyway, so I want to talk about Viori. We're supposed to mention them, but I consistently, consistently get comments on Viori. And by the way, that's the only thing I wear now. I'm not like a style person. So I'm very happy that we work with a company that can provide me with things that look good. Consistently, people will comment on the stuff that I wear, like family members. It's getting cold. So I'm like the last, last season they did two different flannels and I was so happy that they finally like rolled those out. I'm like, I'm crossing my fingers to see if they keep that up. The comments used to be, what are you wearing? Now people are coming up to me like, oh, you got Viori on. I like, they can recognize that. Oh, it's the brands everywhere. I see it all the time now. Like I used to think like, when I saw it, like, oh, maybe they listened to Minecraft, right? Cause we were like their original advertisers, right? I no longer think that. I mean, it's the brand is so big now that most people I see that wear athleisure wear, most people are, especially guys now, because I think it, Lulu was always the girls like athleisure wear, right? That was the brand for the, for the longest time. And then they really made a mark. And I think in the mail market, of course, they've now, they see a lot of girls wearing it too. But now if I see a guy that wears athleisure wear, I would actually say seven out of 10 times. High likelihood it's Viori. Yeah. Yeah. You know my favorite. So I just bought this for Courtney and cause we, I'm trying to promote us like learning tennis together. And so we're just like practicing. I got like rackets and there's at the high school, we can go down and just kind of just, just to move and do something, you know, together that's a little different. And so they have like these like amazing skirts from Viori. And I'm like, she's like, gives me the high brow. What are you doing? I know what I'm doing. I'm trying to enjoy my time playing tennis with you as well. You want to be fast, right? Just wear the skirt. You don't want anything else? Aerodynamic. Yeah. For sports performance. Hey, tennis skirts are hot dude. That's a good call. That's a good call there. Yeah. For a second I thought Justin was down. Hey, we have a, Mike, we're going to get the chance to talk to Mike. We do. So Michael churn out from Creatures of Habit. We're going to talk to him about this new, exciting release. But before we do, yes. Okay. I'm excited about this shout out because I think this is, someone asked the other day, you know, who are like the most famous people that listen to mine pump. And we were talking about the F1, you know, racer for Carlos, for Ferrari Carlos. We're talking about Russell Dickerson, the country singer. I forget who else we were talking about that. We're some big names. This has to be probably one of the most famous people. I think that listen to mine pump now, which is Roman Reigns, who is like the man in WWE. Oh, yeah. I'd say he's like the next rock, right? Yeah. He's like the rock of this generation that's up and coming. And so I'm, and I'm sure anybody who watched it. I'd love to have him on the show. Yeah. I would love it. Well, I found out, I found out literally last night, I had somebody DM me and who obviously is a fan of wrestling. And I was like, Oh my God. And they had screenshotted him following. And so I DM'd him from the mine pump media page in last night. So we'll see about getting him on the show. I think that would be a super fascinating person to talk to, but that was pretty, I thought that was pretty cool. Bro, I'm so excited to have you on here to talk about this collab. You and I have been talking, how long has it been in the works? I mean, I remember. Almost a year. It has been almost a year. And the cool part about this collab, at least for me, is that before we ever met and I was in the competing space, this was a staple meal for me ever. This is long before you and I met. I used to make my own oatmeal. So of course, when we hit it off, we met, I loved your product to start with. And the one thing that was missing for me was like, dude, I had to go to blend that I used to make myself every single morning and you didn't have that flavor. So I'm super excited. So tell the audience how this came, came about. Tell me about the flavor, the whole experience for you to put it together. Yeah. Well, I mean, I mean, first of all, I wanted to get on your show, right? I wanted to get on your show. So as soon as I showed up, the first person I met with Sal, we connected and then I met Adam and then we connected. And I think we probably, we spoke for a long time before we even started rolling the camera. And I just had a connection to you guys. And I knew that they were, that we were going to build like an awesome partnership and a relationship. And so, you know, I think when we saw what happened to creatures of habit, when I, when that my episode went live, I immediately reached out and said, Hey guys, this is kind of crazy what just happened to my company. I think that the audience that listens to mine pump, I mean, I listened to mine pump. I've been listening to mine pump for a long time. The audience that listens to mine pump is, is people like me, right? Who really give a shit about what we put into our body, what we do with our body. And you guys are at the helm of this movement of sharing real, real great information. And it's obvious that your audience resonated with what we're doing at creatures of habit. And so I was like, how do we figure something out here? Like how can we figure it out? And so we worked out a deal between you guys and I and we started working with you guys on the podcast. You guys are now investors in the brand, which is amazing. And then I was like, Hey, like let's do, let's do a collaboration on a flavor. We've never done a collaboration on a flavor before. There's anybody to do it with. It's obviously you guys. And I think Adam kind of just threw everybody else to the side and said, I'm fucking doing this. I'm going to take the reins here. And Adam and I started going back and forth on what flavor profiles. And then you mentioned the strawberry, like strawberry was your jam. And I was like, we don't have a strawberry. I wanted to do a strawberry. And you were like, yeah, but what about what about walnuts and cream? And I was like, let's go. And so we started, we started, we started iterating. And I don't know how many flavor, how many different, different samples do we taste? Four or five. I actually, well, you narrowed it. You did that. And then you narrowed down to I think four or five that you sent to us to taste. And then we picked that one. And then we had our staff. That was definitely the best tasting one. Yeah. Our staff all go through it. And it was, it was like clear. It was very clear. I mean, you guys shot down my pizza flavored ideas. We went with the strawberry, walnut cream. I wanted an all cheese one and it didn't work out. Nobody wants fucking pizza for breakfast. Well, they do. So like the coolest thing about this is that like, you know, strawberry, like strawberry oatmeal is, is a thing, right? It's been a thing forever. It's like a classic. It's a classic, I believe Quaker oatmeal flavor. It is strawberries and cream. And when you see any sort of oatmeal brands, there's always some sort of a strawberry and cream being now we are a plant-based meal one is a plant-based product. We're not a plant-based company, but meal one is a plant-based product. I decided to use coconut cream, which added such a really nice roundness to the, to the flavor profile. So like tradition, you know, strawberries are, are like, could very well be the perfect fruit because they're sweet and they're tart. And the balance is like, it's hard to beat. It's hard to beat. Like there's, I love apples, but, you know, like there's not a perfect apple. A strawberry is like a, is like a perfect fruit. It's just so delicious. I don't know anybody who doesn't love strawberries. So you take strawberries. You got this perfect balance of, of sweet and tart. And then you round it out with this coconut cream. And then you add the texture with the crunchy walnuts and a little bit of earthiness, a little bit of fat to it. It's just like a match made in heaven. It's really the way the flavor came out. I'm super stoked and fired up. I actually, I cooked up my own little version here and I'm going to, I'm going to eat it while we talk. Not only here, but also see how delicious it is. Good stuff. I'm excited, dude. I, I, I, you know, uh, this is something that like, when I made my own oatmeal, like all the flavors that you, you already currently have in all the basic combinations, I've had that. Like that's, you know, when you do, when you're eating oatmeal every single day for years, you start to mess around with flavors. And this was just my go to, it was the flavor that I always love to make. And so having you not have it in your lineup was like, dude, we have to do this. So, and I can't wait to hear the audience's feedback. Cause so far ever, I mean, most of our audience is absolutely loved meal one. And so bringing my flavor is like, I can't wait to see the response. I hope we blow it out the way. I hope you sell out. I mean, that's what I hope. I hope that you're, you're, you can't supply enough of this stuff. So I hope you stocked up, bro. Well, I gotta tell you, man, like my lucky number is seven. And this just so happens to be our seven flavor. Let's go. I think we will definitely sell out of the flavor without a question of the doubt, especially after this episode goes live. But, but for anybody who doesn't know what meal one is, just to give you a quick recap, if you listen to mind pump chances are, you know, because the guys talk about it a lot. But if you don't, it's not just oatmeal. It is, it's a super high protein overnight oatmeal. You can have it hot. You can make it into a smoothie, but it's best served overnight. It's got 30 grams of plant-based protein. It's got Omega-3 fatty acids. It's got a probiotic digestive enzymes. It's got some pink Himalayan salt for a pretty healthy dose of electrolytes and it's delicious. And it's super, super simple. It takes 30 seconds to make, literally 30 seconds to make, but you can make five meals for the week, which is what I do on Sundays. I make my, my meal one. I make it five in five different containers. It takes me about three minutes to make five meals and I'm done for my first meal of the day for that for Monday through Friday. Every single week I make it. It takes me three minutes to make. It's incredible. So I think that's why, like, why, you know, you guys gravitated towards it as well because it's, it's an easy way to get 30 grams of protein in the morning without thinking at all. Like it's just like without thinking. 100%. If you win the morning, the day becomes a lot easier. We just learned that as trainers. So great job, dude. Great job, man. It's officially live now, right? So audience can go to, go to the website and get it, get it while it lasts. That's it. Get it while it lasts. Yeah, it's here. It's delicious. I think anybody, everybody's going to love it. So it's definitely going to be a great addition. We haven't dropped the flavor in about a year. So this little, this is, this is a big one for us. And to be in collaboration with you guys on it is a really, really big deal. Yeah, I'm excited. Yeah. Keep us. You're listening strawberry walnut cream. This is, this is coming from Adam Schafer's palette. Yeah. Hey, creatures of habit. Hey, the dream. Creaturesofhabit.com. Strawberries and cream. Four slash mind pump. The code is mind pump in its 20% of, sorry. MP25. MP25. Sorry. MP25 for 25% off. That's the biggest discount that's available from Creatures of Habit. I know we had to get you in an arm lock and have you, you know, give us that. But we got it 25% off for our audience only. Check it out. Love you guys. Appreciate you guys. Thank you so so much. Thanks brother. Love you too, bro. Sleep is extremely important. And there are things you can take to improve the quality of your sleep. They don't knock you out. They don't make you drowsy, but they actually improve the quality of your sleep. Well, there's a company that has something called the pre-bed drink. It's called Sleep Breakthrough. And it has compans to improve the quality of your sleep all backed by data. Go check them out. Go to sleepbreakthrough.com forward slash mind pump. Use the code mind pump 10 for a discount. All right. Back to the show. The question is from Guy Pettigrew. I've seen a lot of content trash talking renegade rows. People say to either do a row or a push up slash plank. What is the value in including them in a workout? Yeah. People who trash exercises unless there's context, like if they're saying renegade row is not a great muscle builder for the back in comparison to traditional rows. Yeah, I would agree. But renegade rows have their own value. A renegade row. Yes, you're working the back. Yes, you're working the core. Anti-rotation. Anti-rotation. It's one of the best anti-rotation exercises to create stability in the lower spine, in the spine to prevent torsion or twisting with certain athletic endeavors. Well, I think that's probably why they're highlighting it as a worthless exercise because people don't like see it like that. They're looking at it as a more challenging way to do a row, which the real value of it is to be able to focus and brace and make sure that your hips and your body doesn't rotate while you're pulling off the ground. So it is a bit challenging in that regard and there's value there. Context matters. You can make the case that every exercise is shitty for something. That's right. I can give me an exercise and then I'll tell you what a lot of people generalize it as and then I'll make a point that, oh, that's shitty for this though. So if someone said renegade rows are, I mean, they're terrible for your calves. It's not a great exercise for your calves. So they're terrible for that, right? They're not the best for back hypertrophy, but they have a place and they're incredible for what they're used for. So I think it's so funny when, I mean, this is just the click bait social media culture is find something that's maybe popular or someone's using and then make a video about it and then I blame part of it though. I do blame on the fitness influencers who have zero understanding of workout programming. And they throw renegade rows into a workout. It's typically like the fat loss burning workouts for girls. It's typically for women, right? That's typically what they'll include renegade rows in. Why? Because they look hard. They look different. That's a good point, Sal. Like, okay, there's a place where they are terrible. Like, you know. They don't even know why they're using it. Yeah. You see people throw it in a circuit because they're challenging because they make you sweat and burn a bunch of calories and program that is a terrible way to use them. It's just not ideal for it. But if your desired outcome is to work on stability and anti-rotation, it's a great exercise and tool to include into your programming. So it really depends on who's writing it and what they're promoting it for on whether it's a shitty exercise or not. Just for people listening, what's anti-rotation? Anti-rotation is the ability of your core in particular to prevent too much rotation or twist. So how would this work? Well, let's just give an example. This is silly, but let's say you're walking and someone shoulder bumps you, okay? If you didn't have good anti-rotation, your upper body would twist off your body and you'd hurt your little back, right? Anti-rotation prevents you from twisting so much that you hurt your little back. Now apply that to performance, running, hitting a baseball, throwing something, you know, throwing a punch, a kick, whatever. It increases your ability to control your body. That's right because that will limit your ability to generate force. Your ability to control excessive rotation actually is one of the main limiters on your ability to generate force. So this is very important for athletics and performance. Not only that, it's also just for protection. I can't tell you how many times I've had a strong client who can deadlift 300 plus pounds or squat 200 plus pounds and throw their back out, rotating and pulling a weed out or picking their shampoo bottle up off the floor or reaching back to feed their kid in the back seat and just rotating like that because they just have no control, strength or stability in that movement and they throw their back out and they're buff, they're strong or they're fit, but they put no effort into rotational or anti-rotational movements and so it has its place. Just you have to know why you're doing it. Next question is from Megan Wyant. Are dumpy squats a good warm-up for barbell squats if you're trying towards greater range of motion in the barbell squat? Absolutely. That's what they're best for. Absolutely. So here's how dumpy squats work. They're kind of hard to describe, but what's happening when you do a dumpy squat is you're really activating your CNS closer to its full capacity. So let's say you have an issue with hitting a full range of motion squat. There's mobility issues. One way around that is to create stability, thus making your body feel safer going in a deeper position by activating your central nervous system. So what's happening is I'm holding a stick, I'm pressing it into the floor, I'm generating force, slowly going down. That creates a type of stability because the CNS... Protective signal. That's right. So my body then says, okay, we can go deeper. We'll allow you to go deeper. So you can test this out. I can only go so deep with a body weight squat, but if I do a dumpy squat, all of a sudden I can go deeper. This is because your body feels safer. Now that new range of motion can be trained later with a barbell squat and now you can strengthen that range of motion. So as a primer, I think it's a phenomenal exercise. It is great because it's a tool like... I mean, you could do this by just tensing your body and going into like a kind of a tension squat, but to have this as like a prop to then, you know, be able to direct and push and press it. It just promotes that natural response that your muscles want to engage and contract. And so having that constant contraction while also like moving into depth in your squat, you realize how much safety and control you have once your muscles are tense like that. It's actually like... It's a good concept to wrap your head around and like go through that process because I think a lot of people it's counter to how they would would approach flexibility in general, right? That's right. You know, they think you have to be loose and you have to be able to get to a certain position and then create tension. No. Have that tension constant so your body feels like it's protective and allows you to go even further. Wasn't it named after your buddy? Yeah. So Dennis Duffy. So this is he literally came up with this concept as he was going through stick mobility and came up with a lot of concepts there that they now have as a full modality they created. But I was there in the gym while he was messing around with these concepts. And then I did it with him and was like, wow, there's so much value to this. I started using it with my clients as a teaching tool and to prime for squats and really because, you know, clients they'll, they'll attempt like a barbell squat and you can just see like, I'm like, brace, brace, brace and to get them to understand the concept of like maintaining that is challenging. And so this was an easy way to promote that. Yeah. If you're just listening to the podcast you can literally type in a Duffy, mind pump Duffy squat on YouTube and you'll get a good and spell Duffy for the audience. D-U-N-P-H-Y. Next question is from Pete Kendrick. One is maps primed designed as an actual program or is it designed as a guide to improve mobility and get you ready for your workout? Okay. So mostly the second part. However, we did put a basic correctional exercise workout in there for people who are beginners and just trying to work through issues with range of motion, pain, stiffness, just general issues with muscle imbalances. So in maps prime, it's specifically for helping you prime yourself for your workouts and it's designed around your body. So there's a compass test you take and it directs you to what you need as an individual. But there is a workout in there for each of the challenges that you can follow in lieu of another maps program another workout program that is really just purely designed to help correct those issues. It kind of depends on the severity, I guess, of the dysfunction. It's the ultimate regression. Yeah. If you had somebody who was just riddled with chronic pain and, you know, every back. Or you're just a total beginner, I would even say, right? But I feel like because even then I would still probably direct somebody and map starter and go that way. It's really somebody who's just like riddled with chronic pain that like all basic exercises and movements bother them and they can't perform them very well. They're super restrictive. They can't move. Yeah. And so I'm like, you know what? We don't even need to really be doing any major like exercises. What we need to be doing is trying to correct all these imbalances and get you moving properly. That's the ultimate regression. Most people you're not going to have to do that with but we designed it so you have that as a coach or a trainer or somebody to assess themselves and do that. The most popular way to use it or I think the best way to describe it is every good coach and trainer I don't know anybody who doesn't do this the very first session that you meet a client the very first thing you do before you do anything before you program or tell them what program to do or exercise them in the gym you do an assessment on them. Right. A good coach and trainer is going to do we design that assessment based off of the three of us coming together on what we thought are some of the most important things that you need to look at and see before you take them through any exercises that's why we broke it up and we try to also not over complicate this because there's some really good assessments out there but they're really really over complicated super comprehensive for the average person you'd want training and so we thought what can we do that that one is going to be incredible tool for coaches and trainers but then also be for the average person like that they could just point out like okay did I pass did I fail zone 1 zone 2 zone 3 if I failed what are good movements for me to do so I could later on be able to pass zone 3 and so that was the concept of that and that you should take every person and every person listening if you follow math programs should have that to assess themselves so they know best how to prime their body before they go into every workout. Next question is calorie dense foods for bulking for a hard gainer without being too unhealthy. I love this question this is my favorite one of my favorite questions because they're whole they're natural and they're inexpensive I'll start with I'll go with the proteins right whole eggs ground beef 80% whole milk chicken thighs those right there are all pretty inexpensive sources of of good quality whole natural food protein carbohydrates white rice potato oatmeal grits those are all really good sources of dense carbohydrates frozen vegetables you're going to need if you can handle it frozen vegetables are great and then you can throw in fruit if you want berries are phenomenal for the fiber I mean you're set it's not that expensive I would add to bulk properly yeah all that and I would add olive oil and avocados other than that I think the biggest thing when you're trying to bulk a lot of calories is they take they chase the calories first before their protein so my recommendation is to like go get the protein right for sure first and then it's not that hard to get these dense calories I mean you if you use olive oil and all your vegetables you use that and when you're cooking your meat and stuff like that you do things like chicken thighs or ground beef instead of like chicken breast or lean fish like if you make those types of choices like the calories that you take of chasing calories so hard that you you go high enough on calories but you get it in processed foods and garbage and you miss your protein take get your protein and take just get fat yeah and utilize things like healthy fats like the olive oils like the avocados things like that even cheese I think if you don't have an intolerance to cheese I think that's a great way that makes the food more I love avocado and cheese and olive oil are easy ways this is my number one bulking meal when I was younger that was inexpensive I would go ground beef rice or potato frozen vegetables and then I throw salsa and avocado on it and it was like high calorie high protein everything and it tastes great and you're something to add to that I feel like that meal it's one of my favorite go tos also your body assimilates it so fast you can eat again which is also by the way a secret to being able to eat enough food and meals to bulk properly you don't get all bloated high saturated fat foods and then your body is just working to digest and then you're full like anybody's ever experienced this who's trying to bulk where you're like a big bowl of pasta or I go have McDonald's I go eat this huge 1500 calorie meal but then I don't want to eat for like six hours because I'm like my body is working to digest it let alone work out where I'll be able to go ground beef avocado rice shit I'll eat three of those meals in the same amount of time and then I'll end up being the same amount of calories but very nutrient dense and way better for your body than you know a bunch of processed crap for McDonald's totally look if you like the show head over to mindpumpfree.com and check out all of our free fitness and health guides they're free you can get all of them you can also find all of us on social media Justin is on Instagram at Mind Pump Justin I'm on Instagram at Mind Pump DeStefano and Adam is on Instagram at Mind Pump Adam