 You just found the world's number one fitness health and entertainment podcast. This is mind pump. All right, ready for this. Andrew, zoom in on me a little bit. Come on in. I'm going to tell you guys something really cool. We got a, we got an amazing giveaway for you today. Look what we're going to give you. This is Ned Mello. This stuff will chill you out, give you the best sleep of your entire life, and you can win this for free. There's an ingredient in here that was invented by MIT. It's advanced stuff, really good stuff. Here's how you win this box. Okay. Here's what I want you to do. You can zoom out now, Andrew. Leave a comment underneath this video in the next 24 hours. So as soon as we drop this, leave one in 24 hours. If we pick your comment, if Doug looks at your comment and says, this is the best one out of all of them, then we're going to mail this right to your door and then you'll get to chill out. And let me tell you, it's fun to chill out with Mello. Also, subscribe to this channel. Turn on your notifications. We give stuff away all the time. You're going to want to get on the podcast when we drop them. Otherwise, you don't win anything. Okay. So you want to win something? Turn on those notifications. One more thing. Check out our free guides at mindpumpfree.com. I lied. I got one more thing to tell you. We got three things on sale before we start the podcast. Maps hit, maps split, and the bikini bundle. Go check them out. 50% off. Go to mapsfitnessproducts.com and then use the code spring break. All right. Enjoy the podcast. Hey. Hey, you remember? So, uh, opener, closer, middle, middle relief, the penis between us, the penis between us. That makes us the most important parts. We're the Franks and hold on. What's, what's Doug then? He's the, he's the bunch. He's definitely definitely the bunch. You know what a bunch is Doug? I don't think Doug knows what the bunch is. I don't know. Is that like the, um, taint? Is that the same? That's it. Wow. Very good, Doug. I got to know my jargon here. Doug knows a lot. You know, and I used to- Hey, Andrew, leave this out of the time. Come on. No. Come on, Andrew. Andrew, look at me right now. No. You leave this in. No. That was, I remember I used to, uh- Hey, shout out to Andrew, by the way. The man behind the YouTube channel. So those of you that are watching this, um, he is the one. So make sure you give him some love on there. He's the one that puts all the cuts and edits and makes the show a little more entertaining than just our stupid faces. Yeah. Yeah. Yeah. We got stupid faces. All right. We try. You remember when you were a kid, songs that you, you'd listen to that were like, uh, risky or controversial? Do you guys remember that? When you were real young? Yeah. Cause I was, I have one song. Uh, I wanna six you. Really? Was that a big deal for you? Well, I was like, it's sixth grade. I mean, it's like inappropriate. Wait, wait, wait, hold on. Who was that again? That was, uh, telling me bad. Yeah. Oh my God. I remember that. It was mainstream. Yeah. They were really good. Looks like Adam's having technical difficulties again. No, no, this is on. Yeah. Yeah. It's not bad. I mean, literally, I just heard it go dead. It might be a connection down there. Yeah. Cause I can hear you good, Adam. There we go. Let's see. We got to fix it again. Hey, fuck off. Just wait. Most important guy coming in. Oh, you'll see. Hello. Here he is. Yeah. Downloads are back up. Yeah. Yeah. When I was a kid, you know what song was a big deal that I remember my parents were like, turn that off to live crew. No, go. Obviously I'm talking about songs that were like not so super candy man knocking boots. I got, I got in trouble for that one. Did you? Yeah. My parents have ripped the tape out. You know, it's funny. Was that, that happened to me. I think what, I don't, maybe Doug could check the date on candy man knocking boots when that, when that was released. So I was, I was pretty young. I was in the Modesto house. That was like 90. So I had, I want to say I was like fourth grade-ish somewhere around there. And yeah, got in big trouble. You were 16 years old in fourth grade, right? How many times you skipped that? Yeah. No. So I remember my parents grounding me, taking that, like I was in big trouble over that feeling like, oh my God, that was so bad. And years, way later, way later, I remember going back and being like, oh my God, that song candy man. And I listened to it. I'm like, oh my God, this is like not bad at all. No, dude. It's just because the song is inferring. Yeah, inferring that they are. Wow, 1990. Yeah, yeah. Wow, look at that, huh? 90. That's a good year. For me, it was, I don't remember the name of the person either. It was, I touch myself. You guys remember that song? Yes. When I think about you, I touch myself. Did you get in trouble for that? Well, I mean, how do you know that? You know, because the song made me full of worthless information. You don't remember that song? Not like that. Really? I know all the lyrics. Yeah. I'm sure you had a poster. This is how Justin figured it out. Yeah. It's like, touch myself. And then what? Let me give this a shot. Then what? Take off your pants. No, they don't say, get around. Oh, no. Something like that. Taking notes. And the video was kind of weird. The girl wasn't that. She wasn't really that hot, but when I figured out what she was talking about. Does anybody know who it is? Do you know who it is? Doug, look it up. Look up. I touch myself song. That's where my memory stops. And what year is it? And then click on images. No, don't do that. Just click on, oh, there, the divinals. Is that like a one hit wonder? Never, dude. Look at her. I remember her bangs were so long, I couldn't see her eyeballs. See that right there? She's banging. What year? Open up the lyrics there, Doug. Let's look at the lyrics real quick. I love myself. I love myself. I love myself. I want you to love me. When I feel down, I want you above me. Oh, wow. I search myself. I want you to find me. I forget myself. I want you to remind me. This is poetic. I don't want anybody else. When I think about you, I touch myself. I mean, it's no way to ask pussy, but it tries. Sugs have come a long way. Actually, it's not true. If you listen to some of the music of the 70s, whoa, whoa. There was a song called cocaine. That's the title of the song. By cream. I think that's it, right? Yeah. Cocaine. Yeah. As a parent, what would you be more nervous about your kids' hearing? Be honest. Think about that right now. Like what song? Yeah. Like, okay, a song that's talking all about doing cocaine, or a song all about what ass pussy. Oh, well, it's kind of a toss-up. Yeah, I think. I mean, yeah, you have. I'll be cocaine. That would be worse. I mean, really with your stance on drugs, do you think that that would be worse? Well, I mean, what would you rather have your kid like dabbling? You know what I'm saying? He's for sure dabbling in one of those. Yeah, you want your kid like, yeah. Dad, I don't worry. I just, I hit the song cocaine, so I'm just doing some lines. Or you want your son to come home and be like, Dad, I was, I heard the what ass pussy song. Dabbling in some. Yeah, I was dabbling in some. I think I'm going in the second option. Yeah, you know what I'm saying? Well, that's a good point. It's a valid point. I hadn't thought of that. I hadn't thought that far. Wow. So many things you got to consider as a parent. Yeah. Well, now, because of the internet, forget about it, dude. At least there was at least some semblance of control that our parents had. The dirty movies were scrambled. You couldn't get, you couldn't really watch them. If you wanted to listen to something crazy, it wasn't on the radio. Or if it was, it was censored. You had to go buy it, but now it's just a couple of clicks of the mouse and, you know, yeah, I know. You can see all kinds of stuff. Yeah, you think you can set up all these firewalls. Dude, they know their way around it. Totally. Anytime. There's a lot of like alarmists around that idea, right? That it's so easy access for kids, but there's some positives to that. Don't you think too? It's kind of like what we brought up the other day about the whole drinking age, like some countries that there is no drinking age, so it's not a big deal to drink alcohol, because it's so easy to have access to nudity and pornography and stuff like that. So it's like responsible cocaine use versus coke, crazy. Not coke. I'm talking about the nudity. Yeah. No, I think you're, I think you're, I think there's definitely a point. Yeah. Ijin alluded to that, right? The book Ijin talks about that. It's not all negative, you know? And I think you've brought this up, which these stats are inside that book too. You know, kids are waiting longer to experiment with drugs. Kids are waiting longer to have sex, to get married, to drive cars, all things that could be considered risky, right? So. I know, like my son, dude, he's 15, right? He'll turn 16 this summer, and he's going to do this permit test online, and he's just dragging his ass, like just waiting. And I'm like, what are you doing? Man, when I was 16, I was like, I want to be ready the day I turned 16. Get me out of here. Get my, yeah. It was your way to get out of the house and like actually hang out with your friends. I think too, that's the other thing. It's like you can hang out with your friends just by chatting virtually. Well, not just that too. Uber. Yeah, that too. Uber is so easy. I mean, Uber is so easy and inexpensive. So if you're a kid who would end up having to pay for his car and pay for his insurance. Actually, that's not bad. Yeah. Think about that. If you're a kid, like, I mean, the family I grew up in, I would have to pay for these things, right? So they weren't going to have insurance, gas, car. Yeah. That's expensive. You know, even a, even a clunker is going to cost you a few hundred bucks, at least a month, which is paid 10 bucks to get a ride here. That's right. You'd have to do a lot of rides with Uber to, to actually just. And I think that's these guys ever hitchhike back in the day. Oh, wow. Yeah. Because like, think about that now. I mean, you have Uber, like, who's hitchhiking anymore? Nobody. Nobody. Well, you know, that was a big deal back in the day, right? Well, before we were kids. Like, yeah, like serial killers, like murder. Well, so, okay. So you want to hear a failed, you want to hear a failed toy idea? Yeah. So there was a, I can't wait to hear you tie this to hitchhikers. Oh yeah. No, there was a, there was a back, I think it was in the 60s. I don't know the name of this toy, but it was a toy that you, you put an address on it or something like that and a note inside and you, I don't know how it worked. You left it on the road or whatever. And the idea was that cars would drive by, pick it up and hitchhike it down. And then you'd get this. And it was like this fun game. What? And then parents were like, wait a minute. It's got my kid's name on it and their address. And some random person could pick it up and find us. This was a real thing. This was a toy idea that was one of those big flops that, you know, this famous. Thank God. Yeah. Yeah. I don't, I don't know the name of it, but this was a real thing. Hey, Google that. What are the, what are the most failed toys? Look at hitchhiker, hitchhiker failed toys. I want to see failed toys in general. What are some like flop toys that are no good? They're probably all the phallic toys. No, you know what? It's always sweet a minute. This carrot doesn't look like a carrot. Yeah. It's not those things. It's the ones that are dangerous that you don't think like what a kid would do with it. Right. It's always, that's normally the fail. That's right. Or they like to practice operating on your friends. No, that's not it. Wait. Cabbage patch, snack time kids, airport security place. Burger King, Pokemon container. These are all newer ones. You got to look up the one. Hey, speaking of Burger King, did you guys see the news around them with the apology? Yes. The tweet they did? I thought that what they did was smart. A brilliant. So I saw our buddy Connor, right? Who talks all mostly political stuff and he was bringing this up and like was talking about it. To me, it's very, okay. Burger King, by the way, I love Burger King abs. Burger King is brilliant. They are there and they're smart on social media. If you watch them, them, Wendy's, McDonald's isn't quite there yet. Aren't they the ones that we're going to plan on delivering to people in traffic at one point? Was that them? Yeah, it brought that up a long time ago. Yeah, a long time ago. Anyway, so they're already like ahead of the curve in there compared to their peers with social media and we know how things are going right now with like everybody is so quick to jump all over and for them to come out and tweet something like women should stay in the kitchen. Like it said women belong in the kitchen. Yeah, women belong in the kitchen. Now, here's why they said that and I think it was brilliant. Wow. Yeah, I'm sorry, I'm trying to take this in right now. Yeah, that just happened. Yeah, come on. You cannot tell me Burger King is worth billions of dollars. It does not have a brilliant marketing team that knows that. Here's what it was. It was that the chefs and all the high level cooks, it's dominated by men. And what they were saying is essentially they're trying to promote, we need to come out with programs. That's not what they were doing though. That was their brilliant spin on how to cover their ass when people came after them. No, brilliant. It was absolutely brilliant marketing. I love that though. Like way to play with this. They're like, yeah. Oh, what? All confused. I'm angry. Angry, like you said, but it's for a good thing. I'm not mad anymore. I really want to whopper. Yeah. Wow, I'm hungry now. That's exactly what happened. You know what? I'm so angry. I've used so much energy being angry and like it's okay, so I'm hungry. Yeah, you know when I get real mad, I just want food. Get a whopper. I haven't had a whopper. Wow, what a spin on that. No, isn't it? It's smart, right? Very smart. Yeah. Very, very smart. Are you guys a whopper or Big Mac? Big Mac. Really? Yeah. It's a bread sandwich. It doesn't matter. It's that special Thousand Island sauce that's so special. You and special sauces, I swear to God. It's just got a lot of bread in it. What sauce? The whopper is just meaty. It's got more stuff. The double whopper is more meaty, but not the regular whopper. Dude, it's all about Carl's Jr., dude. Well, yeah, I didn't even say that. Honestly, all the Western bacon chi, hello. All of them suck. I tried to have one not that long ago. It was, I don't know, a few months. Diarrhea right away. Yo, yeah, just right through me. I can't even enjoy it, man. I mean, it's like, I haven't had one in years. I haven't had one in years. Halfway through the burger. I'm already in the bathroom. Do you know what my son said? I think I brought this up already on the podcast a while ago that I thought was brilliant. So we don't eat a lot of traditional fast food. We just don't. I mean, when I was a kid, we would buy McDonald's here and there, especially when I worked with my dad for lunch. It was like a treat because I was working with him and helping him. That's how he would pay me by me lunch looking back and like, nice dad, thanks. But anyway, my kids really, they've had McDonald's maybe twice in their life. I don't think they've ever had Burger King. They've never had Carl's Jr. They've never had Jack in the Box. They've never had Taco Bell, like all these. So my son goes, you know what I want to do? He goes, I want to go on a fast food tour with you. And I'm like, what do you mean? He goes, I, he goes, I've never tried all of these, these very popular fast food places. Dairy Queen and Burger King and Sonic. He goes, I think it would be fun if, if you and I went, you know, and did this for like a week or two, where we went to one each time and tried different things. How kind of fun, right? Yeah, I don't know, dude. You buy a little, a little, a little merchandise all your there, you know, a little, a little plastic toys. How did you get diabetes? Well, my dad took me on a tour. Yeah, I know. Of all the fast food. You know what's going to happen, dude? My trainer dad took me. He's a kid, bro. And he's got an iron gun at the stage right now. He's going to go through and be like, what the hell? You've been holding this back this whole time. You get addicted to it, man. Yeah. Spicy chicken sandwiches. He may as well take him on a tour of Snort & Lines. Whoa. Not that far. Yeah, dude. Oh man. Dude, I am knackered right now. Dude, that workout destroyed me. I'm really enjoying these training sessions with you guys, I tell you. But that one killed me. You were trying your best to get your legs sore. It's, it's, it's hurting. I'm sitting here sweating and shaking at the same time. I feel like something's wrong with me. You said you only did 12 sets, but it sure looked like a lot more to me. No, I did. I did just, I don't know how people do, when people say they do 20 legit sets for legs in one workout, are they really? Or is it like 10 sets of leg extensions? I was going to say eight of those have got to be leg extensions and leg curls on a machine. Yeah. Because if, because I could do it that way. Yeah. Because you could easily do that after what you just did. Yeah. I don't think they're doing like a bunch of compound lifts because there's no way. It's just insane. Speaking of which of working out, remember how I brought up that study on hip thrust? Oh yeah. I meant to ask you about that. I saw in our forum somebody was trying to poo poo it. Yes. So there's some controversy around, I guess the group that did that study. Apparently that group is being criticized because a lot of the data that comes out from them on their studies is improbable in the sense that, and I tried to read the breakdown and it's a lot of study jargon or whatever. But apparently a lot of the other metrics in there are so improbable that they're like, we don't think that they're reporting accurately or that they're fudging their numbers. This doesn't seem like a study. And I guess it's happened a few times. So there's a few people that are debating the squat versus hip thrust study. And for the people who don't know, this was a previous episode, squats built in this study twice as much muscle in the butt as hip thrusts and six times more muscle in the quads than the hip thrusts, which that part was expected. But the glute one, there's a bit of a debate. But I do find it funny how it's such a debate. Well, I don't understand why it actually isn't that obvious. I mean, we alluded to it in the last time we discussed it, like the range of motion that you're getting in a squat versus the range of motion on a hip thrust. And you really could load, I mean, you can load a hip thrust a lot. A lot, right? And probably a lot. Most people can- Yeah, but you could also load a leg press a lot. Yeah. But it doesn't necessarily mean- Yeah, but it's not as demanding. Right. You know, you feel that going through the exercise. Even though you load it like crazy, it's just really not as demanding. The hip thrust is superior in that fully contracted position. But aside from that, the range of motion is tiny. Whereas with a squat from bottom all the way almost to top. Once I'm sure at top, you could relax your glutes. But from the bottom all the way up, that's a lot of range of motion to move the weight. And you're just going to- And again, I'll stand by that in my experience, unless you have a poor connection to your glutes, in which case I'd say hip thrusts are probably better. Squats. Well, I find interesting about studies like this too, is that squats have been around for a really long time and popular, hip thrusts have not. So imagine if you get a group of like 40 people and you get them both doing both these movements. Oh, I see the point you're going on. Yeah, but you have somebody who, you know, for the last five years, they've squatted on and off or consistently maybe. And then you introduce hip thrusts in there. And of course, you would see a huge change. Just like you would with any other- Just using a different stimulus. Absolutely. Just like you would see with somebody who's never done Bulgarian split squats. I remember the first time that I got into like split squats. I avoided those like to plague forever. My legs blew up from that. That's a good point. Do I think Bulgarian split squats are superior necessarily to a squat? Well, no. Maybe if I had done Bulgarian split squats and never done a barbell back squat, I would see the reverse. To stabilize the joint, you could make an argument that's superior, but yeah. Yeah, no, that's a great point. Because if you do a study and you're having the people do an exercise that they've been doing for a while, and you compare it to an exercise that they've not done very often. Or ever. Or ever. That new stimulus is going to produce probably some maybe unpredictable or gains that you wouldn't normally see if the exercise was already done consistently. You get those newbie gains kind of, right? Especially on a great movement. It is a great movement, right? So if you've neglected, I mean, you guys have to remember this in your training career. Every time you introduced a great movement that you had never really done, like the gains probably came on like nothing else before. Oh yeah, that's one of those things you get hyped on as a trainer and then all of a sudden all your clients are doing this. Crazy, that's all you're doing. And then you run across something else. That has to be the biggest, most common mistake that trainers make is that they train their clients like they train themselves. Oh, this works really good for me. Oh, we all do it. Yeah, you're all going to do the same thing. We're all doing singles on squats today. Everybody's going to fail you. You guys are going to love this. I don't like it. Yeah, now speaking of training, I got another interesting study that just came out. And this one supports a couple other studies. So in the past, when they've done studies on anabolic steroids or testosterone use, right? So exogenous testosterone use, meaning men injecting testosterone into their bodies, what they found is that men who'll take testosterone and then go off, obviously their natural testosterone is suppressed. But then after a certain period of time, what they would say is it'll go back up to normal. Well, there's been a couple studies now that show that even short-term anabolic steroid use or an especially long-term anabolic steroid use causes long-lasting and maybe permanent changes to the testosterone-producing cells in the testicles. So men in their 20s who use testosterone are quite likely to have much lower testosterone in their 40s and 50s because of the steroid use in their 20s. I mean, that's pretty logical. Now, was this, did you go down this rabbit hole because of the response to the John Romano recommendation for a young guy? No, no. But somebody sent it to me because of that. Yeah, that's what I'm saying. Yeah, you started reading because I know that. I feel like if that's a path you're going to go down, then you need to make, you need to be okay with the fact that you probably are going to need to end up on TRT when you get older. Well, especially at those levels that he suggested. I mean, I thought that was, that was maybe the most. Yeah, it sounded really high to me. Interesting. Yeah. I mean, I made the mistake of being that high. I've been according to him, it wouldn't be that much of a mistake. It would have been the route that he would recommend. I just, I find that fascinating. Yeah, I could, I see his angle. His angle essentially is if you're that, if you're young and you want to see real gains, you probably need to take, you need to take a lot versus when you're older and you want to see gains. So I can get that. It doesn't matter what, taking it synthetically like that is going to. It's going to replace what you're making. Yeah, it's going to, no matter you take a little dose or a massive dose, it's going to suppress your natural hormones. And so somebody who's young in their 20s that could potentially naturally hide. Yeah, it could be 900, 1,000, right, as far as free test. And then you'll see that that shuts down because they're taking 250 milligrams. 250 milligrams doesn't take them up very high where it doesn't make them feel that much different than what their 1,000 naturally did. So from that, I get that point. It is interesting to me. And again, again, this is something I'll stress. If you're thinking about using exogenous testosterone or anabolic steroids, you probably need to make peace with the fact that you might need, you're probably going to need to be on TRT as you get older. And these studies are kind of confirming that. And that brings me to another point. Female hormones aren't nearly regulated like male hormones. And I'm talking about birth control, right? Those are all derived off of the female hormones that tell the woman that she's pregnant or whatever. And women go on birth control for years. When they're 16 and they won't go off until they're 30, maybe when they're about to get pregnant or whatever. That's got to have some long-term effects, too. Oh, yeah, 100%. It's going to affect your own hormone production later. And I think we've been promoting it as, it's no, no, no, it's not a big deal. But I'm sure it's going to have issues or cause issues. No. Just throw you out of balance. And then at that point, you're trying to look at what other options you can do to raise other levels of different hormones in your body just to bring it back to some semblance of balance. Yeah, I mean, you start getting your body to stop its own production of hormones for a while. You're probably going to pay the price for that later on, I think is the point of that. You've got to consider that for sure. Yeah, I wanted to do a giveaway for the YouTube channel for the Ned because you got me to take the- Oh, yeah. What do you think about the mellow? I was blown away, actually. And dude, it sounded like such a sleeper product, you know, like initially when they're pitching it to us, it was like, oh, interesting. It's magnesium, GABA, theanine. Nothing like magical. Here's what it is, though. So that's what I thought. When I saw the ingredients, I wasn't that excited initially because I'm like, okay, magnesium, I've taken magnesium before. GABA, that's been around for a while. Theanine, I've been touting them for a while, but it's amino acid. But here's the big difference. There's one form of magnesium in mellow called magnesium threonate. So I think it's called threonate, T-H-R-E-O-N-A-T-E or something like that. I'm getting there close. This is a form of magnesium that was actually invented by MIT. And they created this form of magnesium because it's the only form of magnesium to cross the blood-brain barrier. So here's the issue with supplementing with magnesium, absorption. So like you guys know that supplement that people take, they'll mix it in the water and it fizzes. I think it's one of them's called calm or whatever. You're very poorly absorbed. It's actually more of a laxative than anything. You take it and it'll help you as a laxative, but you're not going to absorb much magnesium. Well, with mellow, the forms of magnesium they use in there are the ones that you really absorb. So I, not knowing this, saw it and I'm like, whatever and didn't use it at all. We got on the phone with them. They explained it. I looked it up, saw the MIT right up on it. Like, let me give this a shot. And it relaxed me and I slept so calmly and so good. And so you had the same experience? So the way I tested it, which I thought like on a normal night would be less impactful or harder for me to gauge. So once or twice a week I get up as early as five o'clock, which is early for me because I normally don't get up at five o'clock in the morning. And that's hard because I don't normally go to bed before 10, 30, 11. So getting up that early is rough and I'm not a morning guy as it is. So I was like, okay, I got to go to bed by 9, 9.30, which is like so hard for me to settle down and then go to sleep. So all this would be perfect. Let me try this out. You were just talking about it like literally a day or two before and then I had to get up really early. I took that, I literally got it. I took it in a little crystal geyser bottle, half of it full of water. Yeah, it tastes good. It's got flavor too. Yeah, the one I tried, I know they have a naked one which is flavorless and then they have, I think it's like a blueberry type of flavor or whatever or blue lavender or anything that's what's called. And I shook it up in about half of that and then drank it just as I was climbing in bed and less than 30 minutes later, I was out. And I was out hard because I woke up at 1 thinking it was time for me to get up. And I felt refreshed. So refreshed. Like you're done. Like I'm done sleeping. Yes, dude, I really was. Dude, this is no bullshit. It was really, it was, I was like, whoa. No, no, this is no bullshit. If you look up the studies on magnesium threonate, which is, I think that there's all of them working together, right? But that particular ingredient is fascinating. Reduces depression. Studies show it reduces depression. Age-related cognitive decline. It's actually shown efficacy in that. So they're now looking at giving it to people with Alzheimer's, dementia. Because it can cross that blood-brain barrier. Yes, and here's the thing with magnesium. The more stressed you are, lack of sleep, stress, work, workouts, depletes the shit of magnesium out of your body. And again, this is one of those supplements. I was like, whatever, tried it. 80% of people are deficient. Yes, it's like vitamin D. It's like one of those things that we're all just deficient. I tell you, the last two companies that we've picked up, both LMNT and then this one, are two things I would not. I mean, we've been worrying with Ned before, and I would stand behind their sleep product and their hemp oil for sure. And that's why we originally signed with them. But like you, I wasn't excited about the product when they first pitched. I know it, whatever. I was kind of like, yeah, it's not like, I don't think it'll be a game changer or whatever. So I didn't think nothing of it. Same thing with the sodium, dude. Those two things, every time I use it, I continue to get blown away by how I feel from it. I can't wait for you to try it, Justin. Because I know you're like, you're a Mr. Impossible to impress with supplements. I know. I'm such a dick. Yeah. Nothing works. I don't know. Like I don't like throwing interventions in there. But like their sleep product, like before that, you know, with the Mellow, I haven't tried yet, but the sleep product, like I've actually brought it down. Like my dosage, like I've brought it down. Like I've been trying to like not use it enough because it works so good. And so I've got it down to I barely even take like a couple drops of it. And I get the same effect now. Wow. So it's pretty cool. They haven't made a cheese flavor. That's why. Yeah. Let's say make a cheese flavor. So he's gonna be all over. Just like easy cheese. We've infused cheese with magnesium three in eight. Oh my God, I'll be so excited. Yeah. I feel so good. Justin, all of a sudden, so relaxed. Yeah. It's funny, I got interviewed yesterday on a podcast and the guy asked me how we were able to get a book deal with a big publisher. I watched your interview. Yeah. So, you know, we got the, I have a book that's coming out next month. And so that was his question. He's like, how did you work? How did you get with the publisher? And, you know, I had to be honest. Yeah, I had no fancy answer for this. No, no, no. Here's the deal. And this is a weird, this is just an inconvenient truth of life. The more successful you become, the easier it is to become successful. Here's, I'll give you an example. Okay. Here we are, you know, we've got this podcast that's really big now or the top fitness podcast. I never have to buy a supplement, ever. We get supplements sent to us. So many I could throw, I could throw half of them away and I still have more that I could take in, you know, in two or three years, right? Why? Because we're very, you know, we're big and popular now. We got supplement. So how did I get to work with a publisher? They contacted us. That's it. They're the ones that came to us and said, and this is just it. This is it with success. The more successful you become, the easier it is to get breaks and to get people to trust you. This is how credit works, right? You want to buy something and you want banks to trust you. You got to show a history of doing a really, really good job. Same thing with friends and family. You want people to help you, give you stuff. People are more likely to help you when you're proven to already be successful. Well, I definitely think that's a big piece of it. Also, it's the relationships you've established along the years that have led these opportunities to be presented as well. Like all the different types of movers and shakers that become your new circle. It's like, you know, they hear about you. Like it's a lot more opportunities happened because of that. Well, here's why it's like one of those like truths that's kind of like crappy. Like, you know, talk about like big celebrities, right? You're the rock. He's worth, I don't know, $100 million. He's got tons of money. He probably didn't have to pay for dinner. Probably vacations are free. He probably tries to. And they're like, no, no, no. Yeah, companies are like, hey, come fly on our private jet for free and eat at our restaurant or come, you know, here's a car because whatever. Any guy could afford to buy all this stuff. Oh, it's like that. It's also too, as you get bankrolled, you can make bigger moves to them, make bigger amounts of money. So like we talked about investing and being able to get into things. There's certain things when you're at a certain level, you just can't get entry level too. So there's that advantage too. So you get all kinds of shit for free. And then the money that you're starting to stack up, you opens up new doors. This is one of the reasons why, and people need to understand this is very important. Why when you have a relatively free society, the wealthy, they grow their wealth faster than the people in the middle or even at the bottom. Now in free society, statistically, this is a fact, you could look up all the statistics you want. Everybody's wealth increases, everybody's quality of life from a material standpoint improves. But why does the wealthy grow so much faster? Well, here's a simple example, right? If you take $10,000 and you invest it in the market, and somebody else takes $100,000 and invest it exactly the same way, identical, same investment, and they both grow at 10%. Percentage-wise, same growth. But the $10,000 guy, how much did he make with 10% and how much did the $100,000 guy make with 10%. It's just a larger dollar amount. And so you have more money allows for more of that growth. There's more to that formula too though. So the millionaire next door talks about this and that's, and I think the stat was like 80, it was high 80% of millionaires and billionaires also have trained themselves to live below their means. So they also have created good behaviors that continue to feed into them being more successful and making more money. Where a lot of people get caught in the rat race. I mean, I think the stat is 80, I think it's 88%. I was listening to another like a business podcast talk about this that actually live paycheck to paycheck. So a majority of people are living paycheck to paycheck. They're not living below their means, which is only making it that much harder for them to get ahead. So you add in the fact of all the doors that opens up for being a millionaire or billionaire. But then they also, to become a millionaire or a billionaire, there's a lot of behaviors that you had to learn on the way to their debt play into your favor. No, it's true. And I hate to say this, but I have friends and family that struggle and I'll say things to them like, okay, I know you go to Starbucks twice a day. So you're spending $10 a day at Starbucks. That's $300 a month. You could buy coffee at the grocery store. It'll cost you 10 bucks. And so you're gonna save 200 and at least 250 bucks a month or more. But then their mentality is like, oh, it's only 250 bucks. What's the big deal? And so they don't understand that this is the way that you start to kind of build yourself a little bit. And then the other thing is this, if you try to build wealth through your job and your income, that's a very difficult way to do it. The way people really build wealth is they have a job, they make money, but then they figure out ways to get that money to make money for them. Then you start to build wealth because now it doesn't take any of your time to make that grow and you continue to do that. It's a slow process, but once it builds up, it really starts to stack up very quickly. Okay, so speaking of wealth, I wanna hear you guys' theory on this. And this is the art world. This is something I just saw recently. There was like this digital art from this artist. I think it's Beeple is his name, but there was a bunch of people using crypto money to basically purchase it for $69 million for this. I saw this. It's just like, I don't really know how to describe it, other than it's just a bunch of little images that are all sort of put together in this digital looking. It's nothing spectacular. I thought it was a collage, it's just a bunch of faces. It's just a collage. It's a collage of a bunch of things. And he's selling it for 69 million. 69 million, and he got 69 million. That's what he got. He did get it. And before that, I guess the CEO for Tron, one of those other ones, the digital currency, he was at like 60 million, and he got like last second got outbid by somebody coming in. So what motivates somebody to purchase this for that outrageous amount of money? I think this is just the beginning of what we've talked about before, which is we are heading in a time and there's already companies and things that are popping up like this, where you can buy digital clothes, bro. There are people that are making a bunch of money selling digital clothes to people. To use on like social media? Yeah. So instead of go buying a $1,000 Gucci jacket. Just want to wear it to be on social media? Absolutely. And you're in this digital world. That's weird. And since you spend a majority of your time, which a lot of people are beginning to do, plugged into their phones and on the virtual platform and not really walk in the street, I don't give a shit what I'm really wearing in real life. I spend most of my time on these platforms. So the digital art, digital clothes, digital products are just going to continue to go, dude. That makes a lot of sense. It's weird as shit to me to see it. But yeah, like a piece of art like that. I mean, I guess that's how someone would display it is in the digital world only. I guess I mean. I didn't really fully understand how. I didn't fully understand either to be honest. That's why I wanted to hear your guys speculation. Because it was just like, I don't know. Like how are they going to use it? How are they going to display it? Like what was the motivation? Was it, are they paying somebody off because they owe money? You know, is this some kind of racket? Well, you did have, you had another interesting theory that I think it's also a way you could potentially wash money. Which I think the way to launder money. That's been a way of laundering money forever is like with art anyways. And so digital art now with cryptocurrency. So explain that. So let's say you got a bunch of money and you. Well, it's crypto. It's bought with crypto. So you can't, first of all, you can't track it back to who the person is, right? So somebody, so they took money. Okay, okay, let me let's walk through the steps. So they got money. They got $69 million worth of cash from some kind of illicit behavior, selling drugs or whatever. And they're like, okay, I want to be able, I can't put this in the bank. I can't do anything with it because I haven't paid taxes on it. It's not clean. So they take that $69 million, they buy crypto. Now they can use the crypto to buy the digital currency. Oh, excuse me, the digital art and then what? Now they have something valued? Yeah, yeah, something that's valued that much that they could probably sell for 10% less pretty quick. So they could flip it real quick. Yeah, or hold on to it as an asset until they want to sell it one day. And it's not traceable and probably taxable. I have a question. How do you take cash and buy crypto? That's right. Because you'd have to put it in a bank or something to buy the crypto, wouldn't you? You mean like through Coinbase? Yeah, but how do you take the cash and put it on Coinbase? Yeah. Don't you have to take it from your bank? You do. But once it gets into Coinbase and then gets to buy it. But you have to get it there first. That's their trick right there. Right, right. Because you just can't take cash and say, hey, I'm going to convert this into crypto. I don't believe you can. Go down to your local crypto dealer guy. Because if that's the way you could do that, what I'll buy all these people- Yeah, all this cash. Yeah, man, I'm definitely not the person to ask you about this stuff. I'm not like a crypto guy whatsoever. But- Adam's like, the way I do it's different. No. That's not how I wash money. You know what I'm saying? I'm way more old school. You don't have laundry mats. You know what I'm saying? Lots of quarters. Yeah, bunch of strip clubs. Bank overseas. Yeah, yeah. So no, but my point was that to that is not that I know anything about that subject whatsoever was that Justin's theory of that it could be a way to wash money is an interesting theory. And that could be a- I don't know how they do it. Because I think it smells fishy. Yeah, my theory is that we're moving into this digital world, and that's what's going on. I mean, if somebody is willing to pay- But it's so easy to copy because it's digital. How does it make it- How does it even hold its value? I know. You know what I'm saying? It's mind blowing. Like digital is- It's a perfect copy. It's not like art where in order to copy like an actual physical piece of art, it's really, really difficult. I just screen captured it. Now I have it. Yeah. Cool. You spent $69 million for this, and I got it for free. That's what I'm saying. Sweet. You know, I know that our forum will come to the rescue on this and definitely school as there's- Please somebody explain this. We have several crypto nerds in our forum. We have some drug dealers in the forum. Here's how the black market works. Yeah, I see. These are idiots. How the laundry works. Yeah, it's a- It's a- We're- I mean, we're moving in this time, dude. It's going to get really- It's going to get weirder for sure. Yeah, it's interesting. All right, speaking of weird, did you guys know that there's a surgery, an approved surgery to make people taller? Have you heard of this? What? Okay. This is a real cosmetic surgery. It's- You hear that, Doug? It's a- Yeah, I'm already signed up. Put an asshole. Doug. You finally- Oh, that should be 5'4". Yay. Hey, Doug Piscata. I'm talking to you, dude. So, no, this is an actual approved surgery. And to me, it sounds so crazy, but this is what they do. They'll take somebody who wants to be taller. They'll- This is for real. They'll saw through their tibia and fibia. They'll saw through it. They'll take them apart and add metal bars or whatever. So, they literally take the bones, separate them by 2 or 3 inches or an inch, add the metal part, then the bone grows together, then they'll do it again, then the bone grows together to get the person taller. This is awful. Now, the only side effect of it is you get a really long lower leg, but I mean, it works. People will add a few inches to their height from doing this surgery. Well, and if you- Just wear those stupid shoes. And if you have short legs, it won't look that crazy, because there are some people that have much longer legs than other people, so- Michael Phelps will look normal if they do this to him. You ever seen his- Yeah, yeah, yeah. He's all tore portions. Yeah. How crazy is that? You imagine getting surgery, getting your legs sawed in half. They've proved to this. This is a real surgery. Sid. Here in the States? It's in the States. Wow. Yes. We have no more ethics. Where did you find- I haven't even heard of anyone doing this yet. Well, I don't know anybody who's done it either, but I read the article on it, which is kind of weird. Yeah, that's really weird. Yeah, they have a lot of weird- And it's just purely cosmetic, right? There's no like- No. Yeah, justification. It's called- Well, I mean, okay, look, let's be honest. Cosmetic surgery in general is weird. Yeah. A lot of it is very, very strange. I've seen people- There's this guy that used to work- Well, we do a lot to attract the opposite sex. Bro, I have seen- This is true. You guys have probably seen the same guy. He worked out at the 24 there in South San Jose, and he'd come in and I know he's in his 60s or 70s, jet black hair because he dies it. Oh, I know what you're talking about. You know exactly what I'm talking about. Yeah, yeah, yeah. Yeah, yeah, yeah. White, you should tuck his tank top in. Bro, and his face is like- Yeah, yeah, yeah. Like he's like, oh, like he's going like 5Gs on his face. All right. And he's like, and he kind of walks like this. That's really windy outside, yes. So, I mean, there's definitely a surgeon when he ever- I'm sure he's had multiple, multiple surgeries. The surgeon's prop, you know, who says to him, yeah, I'll do that, no problem. So, you're talking about ethics. Yeah. Michael Jackson. There was no surgeon that looked at him and was like, nah dude, I'm not going to do anything else to your face. I don't want to mess this up. Yeah, so the whole thing is kind of weird. No, that's weird. You know, I saw something that was weird. I wanted to ask you guys if this is true and it's- So, I read somewhere, okay, and again, fact check, man, I don't know if this is true. This is totally not something that I dug very deep, but I figured you guys are into, especially Justin, all the ancient shit. There was some ancient cultures that used wearing masks over the society's face to like- Dehumanize them? Yes, and then make slaves of them. Is this true? I've read that. Yep, I've read that too. Oh, really? Oh, shit. Yeah. Well, so wearing, people don't- Okay, and there's- It's an effective way to dehumanize these interactions between people. The face is- Because they lose their identity, because everybody looks kind of the same. It's like taking someone's name, right? Like, you don't have a name. We're going to call you 115. Do we know the culture or when and where or anything like that? Like, it was some ancient culture that I saw the- I'm sure it was- I think it was used- I'm trying to remember. I read about this a long time ago. I think it was used in multiple places, as a way to dehumanize and break down the spirit of the captives that they were doing it on, and they'd make them wear masks. Human faces are such a big part of our brain is dedicated to reading expressions and faces that it's- There's a big- Like I said, it's a big part of your brain. And any, by the way, just like your muscles, if I don't use my bicep anymore, it'll atrophy. If I don't use the parts of my brain that read expressions and faces, I start to lose the ability to read expressions and faces. By the way, you can look this up. This is real. This is why people who are in a particular society or culture- Let's say you're in a very homogenous society. You live in a country where everybody looks the same, there's not a lot of different races, a lot of different people. Everybody looks the same. That's when those people will see people from other cultures or races, they will say things like they all look the same. Oh, it's hard for me to tell the difference between this white person and that white person, they all look the same or whatever. This is because their brain has yet to develop the nuances. The skill of reading different faces because they see so many people that look the same. This is just a side effect. If people wear masks all the time, then there's definitely a side effect. There's definitely effects from it. There's so much information your brain is reading off of people with their expressions, like subconsciously that we don't even give credit. It's like to me, if you go back in the podcast a while back, before any of this even went down, anybody's wearing masks or anything, that was always my stance was like, anybody who wears masks, I don't trust you. And that's just a psychological thing where think about like anybody going into a bank and robbing a bank or like furriers or these people that are like secretly, they want to be inconspicuous, they want to be anonymous. What are you hiding is always how my brain works. So now it's like everybody is all in on this thing and it just drives me crazy. So do you guys think there's going to be unintended consequences that happen from this? Of course, of course. There's not going to be no consequences. Of course, it's turmoil over this. We've completely modified a particular behavior within our culture, a particular way that we live. So are there side effects? Of course, trying to predict what those side effects are, we can speculate, but is there going to be? Look, you take anything that we do all the time or the way we live all the time and you radically change it, there's going to be a side effect. In my estimation, this is my guess. My guess is we're going to see much bigger side effects in children than we will in adults because children's brains are so plastic. And what I mean by that is a child's brain is constantly molding and shaping and at a certain point, a certain age, you lose plasticity of your brain. You still maintain a certain amount, but there's a lot that you lose. For example, if you take a seven-year-old or an eight-year-old and you teach them five languages, they will speak five languages without an accent, all of them perfect with the right dialect, the right sound, the right whatever. You take a 30-year-old and you teach them five languages and they can study the languages as much as they want, whatever, and they can learn them, but they'll always have an accent with them. They're carrying in their hard-wired patterns. Yes, and so with children, if they're going to school, they're going outside or whatever, and they're not seeing lots and lots of different faces. They're just seeing mom and dad's face, brother's face, and nobody else's faces all the time, and their brain is going to start to hardwire, and they're going to lose some of this, and this is my guess, they're going to lose some of this ability, and this is, it's like social intelligence. We all know that person who can't read a room, or in extreme cases, autism is like this, right? Somebody who has really, really severe form of autism, they can't tell if you're being sarcastic. Somebody's agitated right in front of you, just based off of their body language, body language. We've cut out body language. Yeah, so they can't read all the intricacies of your face, so I feel like children, we're going to see some big stuff. So yeah, then what happens, what's the domino effect of that? My thought when you say that is that we're probably going to become even more divided and stick in groups. Yeah, where you're comfortable, where you recognize, where you know this is mom, this is brother, this is sister, this is my good friend, we know each other really well. Outside of that, everybody else is unfamiliar, right? Unfamiliar, and only most of the time we connect virtually and not socially in person. I see it as the unintended consequence of this, we may be perceiving everybody, the mask on is like, oh, you're sickly, oh, you have a viral, like it's this negative connotation of you're hiding, your health is compromised, and we're seeing that everywhere. Everybody's compromised, and it's like you're portraying that negativity on everybody. Yeah, well, see my baby son, he's four months old. And if we're out, and we're wearing masks, and I go to play with my son, and I'll make sure nobody's around me or whatever. I notice this with the mask. I pull it down, and I look at him, and make sure he can read my face, because I know his brain is learning all that stuff. You imagine raising a baby, always seeing people in masks, they're going to lose an element of social intelligence. If you keep it done long enough, permanently, in my opinion. Yeah, I agree. Neuro-Linguistics, right? That's a very important part of us, our social skills. Yeah, now we're supposed to mention another one of our sponsors, Public Goods. And I get a lot of questions on Public Goods about what their membership looks like and how that works. So I wanted to let people know on the podcast how, why they're able to charge the low prices that they're able to charge, and how the company really works. Because I think, I've had people tell me, how am I buying something at 60% less than I'll buy somewhere else? Well, I think, and I'm sure they don't like this analogy, but I think it's the easiest way for the average person because of how big the brand Costco is. It's like the direct-to-consumer Costco of all natural brands, right? Yes, they're cut out a lot of middlemen. It's a membership. I think the price right now is $59 a year. So it's less than five bucks a month. And then you get these really low prices, all these household goods. And then they also value the environment. They don't put chemicals in there that are known to be Zenoestrogens, all those different things. But typically, if you go to this grocery store and you're buying a product that's environmentally conscious, Zenoestrogens, you're going to pay a premium for it. But you go to a company like Public Goods and you're actually paying less than you are for the cheap shit that you get, Safeway or whatever. So that's how the company works. And then, of course, through us. We still talk our whole house now with that. I tell you what, I mean, I remember we used to work with Thrive before, and I never really used Thrive that much. I used the shit out of Public Goods. I mean, it's our hand soap, our bars of soap, our shampoo, our body wash, laundry detergent, doothpaste. I mean, I buy all of their stuff. Yeah. And I know that you- And I save a ton of money, dude. And then through us, you go on there, and I think they give you a certain credit. So you can literally buy stuff for free. Doug, do you know what the offer is that they're running right now? Because I know- I think it's still $15. You can buy $15 worth of stuff with no commitment. And that's it. With no commitment. So just get $15 of stuff for free. Yeah, try it out. Set up, yeah, so. Hey, everybody, real quick, before we get to the question portion of today's podcast, go to mindpumpfree.com and go check out all of our free, amazing information, Pulitzer Prize-winning written information. Actually, it should win a prize. It has it, but it should. Amazing information. Great stuff. Build a better squat, better arms, get a nicer midsection. Become a better personal trainer. Much more. It's at mindpumpfree.com. Enjoy the rest of the podcast. First question is from that guy, KC. How much creatine should I consume and when? I'm a 37-year-old male with 16% body fat. Oh, creatine. The greatest supplement, literally, the greatest supplement. One of the ones that actually works. That exists. It works. It improves your health. It's good for cognitive function. It helps you build muscle, burn body fat. Actually, it might even raise testosterone, anti-inflammatory. Yes, I sold creatine, but that's because it's very well-studied and it's a very, very good supplement for most people to take. Dosages. Okay, here's what they typically recommend, about five grams. A day. I think that's a very general kind of overkill. I would say if you eat a decent amount of red meat, which already has creatine in it, and your, you know, average build, I would say you're probably okay with about three grams a day. Now, if you have a lot of muscle mass, you probably want to take a little more than that. If you don't eat a lot of red meat, especially if you're vegan. If you're vegan, creatine makes a huge difference. In fact, the cognitive boost studies are pretty consistent with vegans. If they take creatine, they get a pretty measurable cognitive boost from taking it. So anywhere between three to five grams a day is probably the best. Now, don't most, I think almost everyone I've ever seen, whether it be pill or powder, the serving size is normally five grams. Yes. You don't see any problem with somebody taking two over if they, even if they eat. I'm just saying it from a saving. Because by the way, the amount of steak you have to eat just to get three grams of creatine is a lot. It's like a pound. It's a lot. It's not more than that, to get three grams. How much creatine dug in a pound of steak, if you could look that up? Because I think it's around, you're right. I think it's like two grams. Yeah. So I would only recommend if it's someone's like, you eat red meat every day, at least once or twice, then maybe you can go lower. Otherwise, I'd normally just tell people five grams. Are they still promoting a loading phase? I remember doing that when I was younger, and I remember even excessive amount in the beginning. Yeah. So was it cell tech the ones that did it first? Oh, wow. It's like five days of loading. It's almost like double, triple the dose. Yeah. So I want to address that, but real quick, one pound of raw beef or salmon, one to two grams of creatine. Yeah, you're right, Adam. So it's not. That's a lot too, by the way. Yeah, I mean a pound. Yeah, a pound. Most people, a big serving of meat is like eight ounces. So you're going to be eating at least two servings of probably steak or salmon. I eat at least a pound a day. So I'm somebody that eats a lot, but most people don't. Back to what you're saying, Justin. The loading phase. So a lot of companies will promote what's called a loading phase where for the first seven days of using creatine, you take 15 to 20 grams a day and then you back down to five grams. Now, the reason why they promote this is studies show. So here's what happens with creatine, right? You take creatine and you start to saturate the body with this creatine. And there's a certain period of time that it takes to saturate the muscles. After that, you're taking creatine just to maintain that saturation level. Loading saturates the body a little bit faster. So will you get that saturation faster from loading? Yes. Is it that big of a difference? Enough to waste that much creatine? Not in my opinion. It would make me sick. Yeah. Yeah. It's just not worth it from that perspective. Now to that point though, you would say that it's pretty important to be consistent though with it when you take it daily, especially the beginning, right? Yes. Five grams. I always say five grams a day. It's a good, you know, anywhere between three to five grams every single day is the way to do it. Now, what about time to take it? Now in the past, I would have said it doesn't make that big of a difference. I say post-workout. Yeah, studies now are showing that post-workout, you utilize a lot more of it by taking it right after you work out. I feel like that's kind of common sense. Yeah. I mean, that's like, when you're depleted like that, like your muscles, your cells, everything's like a response. Yeah, they're all like a sponge, ready to suck up any sort of nutrients or supplement you take. Here's a little muscle boosting hack. For those of you that are watching or listening right now that really want to, you know, feel and see an effect from natural means, try this. Post-workout, take your five grams of creatine and also consume a good four to 600 milligrams of cholesterol. So egg yolks or you can do organ meats or whatever. Cholesterol has got a muscle building effect. It's got a protective effect. The creatine gets absorbed by the body and you do, your body does utilize cholesterol as you're recovering or whatever. So do those two things. Try that for like a few weeks and watch what happens. Didn't you, didn't you bring up a study a long time ago of actually combining that with red light too? Red light. Oh, okay. So it's not like the monster, right? Yeah. So red light therapy increases the ATP production of the mitochondria in your cells. This is why it, that's why it works, right? So it makes sense to combine it with creatine because you're trying to boost ATP, red light plus creatine. You should have this kind of synergistic effect. And I've experimented with it and I love it. Next question is from BeBounce. Is high cholesterol still the demon we once thought it was, such as having high LDL but also having high HDL? No. It was overstated for a long time. So here's a deal with cholesterol. Obviously if you get super high, you can have some problems. But if it's kind of high and all your other markers of health look good, it's probably not a big deal. It's one metric that you measure. Now here's what studies show with slightly high cholesterol. You build more muscle and you're stronger. And it seems to have a protective effect in older individuals. In fact, people who live the longest tend to have relatively high cholesterol. So it's a very interesting thing that it's funny that we targeted it as a demon for so long, probably because we had some pretty effective pharmaceuticals that lower in cholesterol. So whenever we have a drug that does a good job of changing a number, we put a lot of focus on that number in cholesterol with statins. That was kind of what happened. Well explain the difference of the fluffy particles versus when I always get this backwards or messed up whenever I try and explain this. What is the difference in that? Because there's bad HDL and there's good HDL, right? Yeah, so you have your good cholesterol and your bad cholesterol, right? The good cholesterol has got a protective effect. The bad cholesterol has got more of a damaging effect. But it's an overgeneralization. If you look deeper, the really dense particles of cholesterol, the ones that tend to cause damage, the real fluffy ones, tend to not. So, and here's the thing with cholesterol too. Oftentimes, we see it real high or we see, for example, when you're looking at arteries and you're seeing the cholesterol and stuff patched up on the sides of the arteries, they blame the cholesterol. But really, it's a side effect. There are doctors and scientists that believe that the cholesterol is being used as a way to protect or patch up inflamed areas. Isn't there, I mean, genetic components? Huge. And that is the majority of that, right? When it's problematic versus dietary cholesterol. Dude, cholesterol is so important for our health that our body makes it. And your liver and your body dictate. I mean, you can increase your cholesterol intake and that you're eating and your body will just make less of it. And you can eat less and your body will make more and kind of keep you at this homeostasis. So, based off that theory, you could go to the doctor and the doctor could technically tell you have really high cholesterol and you actually be in a very healthy place. Is that possible? Depends how high. And, you know, if we're talking like, your numbers are like 300, 400, you probably have some problems. If you're, because they say anything over 200 is bad, right? But let's say you're at 220 and your ratio of HDL to LDL is really good. And your blood pressure is good. Your triglycerides are good. Everything else looks good. Inflammatory markers look good. You're probably, you're probably good. Well, and what if most all the HDL is the fluffy particles and not the really dense ones? It's good luck getting that test. I know, that was my next question. Okay, say I come back, I go and I'm 220, right? So, I'm on the higher end and the doctor says that to me. Do I have the ability to ask him like, hey, are those more fluffy or those more dense? Can I get a more detailed look? Yeah. Unlikely, you'd have to go to a special, I mean, they're not, it's not mainstream. And most likely he's going to try and put me on a statin right away, right? Yes, because a statin's so easy. If you take a statin, your cholesterol goes down. Done. It's a guarantee, right? It just works. By the way, there's a natural statin. If you're somebody who's dealing with high-ish cholesterol and it's kind of borderline and you're a little concerned and your doctor's a little concerned, you can try red yeast rice extract, which you could buy over the counter. And it's a natural statin, much milder than the pharmaceutical ones, and it will lower your cholesterol. Now, I thought actually dietary cholesterol has very little to do with your HDL and LDL levels. Correct, correct. In fact, they're changing their stance. They're now saying that cholesterol is no longer a nutrient of concern. Typically, poor cholesterol numbers are coming from an inflammatory response. Diet is high in calories, high in sugar. You're not active. And then genetics. Justin hit the nail on the head. There are people who just have high... There's a condition, hypercholestemia, or something, I'm not pronouncing it right, but something like that, where people make tremendous amounts of cholesterol and then they're very prone to issues with their heart. In those cases, statins can definitely be a lifesaver. So now are most doctors up to speed on this to where... Or we still have doctors that go, oh, stay away from the butter and bacon. I don't know. I wouldn't... Yeah. And eggs, cut those out. Think about the pharmaceutical industry in general. How much power there are. Yeah, how much power and influence there. Like, so I just... I don't think new information like that is really being pushed as hard. No. Okay. Look at it this way. Statins have been around now for a little while and they very effectively lower cholesterol. And when they first came out, there was a prediction that this would just revolutionize medicine and the heart attack and heart disease rate would go through the floor. Now, here's what happened. If you look at the statistics, the survival rates from heart attacks and heart disease increased dramatically. Not from statins. It was from advances in the procedures, like putting stints in your arteries and stuff like that. The heart disease rates are still high as hell. Statins have barely made a dent or no dent whatsoever. Now, I know there's studies that show that statins might have some benefit. There's others that show there's no benefit. There's studies that show that statins reduce cognitive function, increase the risk of dementia. So I would say cholesterol, it may be it's one piece of a big picture. Don't just rely on that one piece because it doesn't tell you a whole lot by itself. Have they attributed it more towards calcium deposits and hardening type minerals that have contributed more towards heart issues? Yeah, that's part of it. That's part of it. And I'm not super versed, but from what I understand, it's just not the big deal that we thought it was. I was always curious about this just because my grandpa died of what they diagnosed as high cholesterol. But to me, it was suspect because of that. I want to know more information about what they're doing now to really diagnose and assess a lot of these conditions. Well, when we first started the podcast, didn't the American Heart Association had to come out and recant their stance on all this? On cholesterol, on cholesterol, dietary cholesterol. Yeah, that was just like five, six years ago. Right when we started the podcast, I remember that was big news. They used to say, be careful how much cholesterol you consume. Now they're saying the cholesterol is not a nutrient of concern. They're still, you got issues, they still have issues with saturated fat and stuff like that, which we can make arguments for as well. But cholesterol now, I think it's pretty mainstream accepted that it's not something that you need to be careful for, that you consume. Now here's the deal. Old school bodybuilders knew, and this is a legit thing. You try this out yourself. They knew when they consumed a lot of cholesterol. And remember, these are healthy, fit people. These were old school bodybuilders, so they weren't on all types of gear and all that stuff. They knew that when they increased their dietary cholesterol intake, they would get a boost in strength and recovery. There's studies that support this. They've done studies where they'll take groups of people, they do this with older people, I think in their 50s, and they broke them up into groups, and this group ate 200 milligrams of cholesterol a day and then it was 400 and 800 or something like that, which is a lot, right? And the more cholesterol they consumed, the stronger that they were and the more muscle that they built. I experiment with this all the time. Oh, you guys know me. You guys have seen some on my breakfast where I'm eating eight to 10, eight yolks just for the cholesterol. When I do that, I'm stronger. I'm stronger in the gym every single time. So this is something you can play with, but yeah, as a number, it's one small piece of a bigger picture. By itself, it doesn't, unless it's really, really high, it doesn't really mean much. Next question is from team Quinn Fit. When using a food scale to track ounces of meat, should you measure it raw or cooked? You know, I used to get this question all the time. I spilled it. I wanted to, I picked it, right? Because we get it so often. I don't get this question every week. Strange. Well, I, you know, I, so I definitely weighed and measured and tracked my food religiously for, you know, over three years, like without ever missing a day. And I actually never got caught up in this. I never really cared if it was raw. Whatever I did, I just stayed consistent with it. So if you measured it cooked, then that's how you always do it. Always did that way. Or if I were to measure it right. So there's like these camps, right, of like which way is the better way? Oh, after it cooks, you lose some of the amount of calories and protein that are in it. So it's not as high. And so you should do it before and not after, or after is actually what you're consuming. So you should actually do it after. It's like, there's all these camps. I'm just like, you're, we're talking about splitting hair shit right here. It's literally. Yeah. How much do you lose? Like you cook a pound of beef versus. Yeah. You don't lose that much. Yeah. And again, it doesn't really matter if that's how you always track. If you're always tracking cooked food, then you should stick with that. Because then you're measuring that with your results and with your fat, body fat, but it doesn't matter. Yeah. So people want to know this because this is what happened. And this is the part that I don't like. And I, we are, we have a free macro calculator that people can go online and use. So what maps macro.com. Right. So, but here's why I don't like tools like that is because everyone gets so hung up on the number that that thing kicks out for you. The thing doesn't know you. It doesn't know your behaviors. And even if you input it all of it, and ours is great. It's very, it's really accurate, but it's still generic. And you're, and your day to day changes. So you got to figure all that stuff out anyway. So just because my macro calculator tells you you need X calories and X protein, that that's not like, you can't follow that to a T. That's a good guideline for you to where to start. And then from there, you have to kind of modify and figure out like where is your kind of homeostasis. And so wherever you're measuring, I would just stay consistent. I didn't cook because, you know, nasty raw food messing with it on a scale and stuff. Like, no, like it just was easier after I was done cooking to throw it in there and then weigh it and measure it. So I think it's, if you really want to get crazy and meticulous, whatever you're using, that'll give you the number. So let's say you go on like fat secret or whatever. I think you can put in raw chicken. You can put raw or cooked on it. Right. So just use that. It'll tell you whatever you're measuring. And then just be consistent. And I think the best part of what you're saying, Adam, is pay attention to your body. It's like, you know, why am I not getting leaner? I know I'm consuming only 1600 calories. That's a deficit. Who cares? You're not getting leaner. It means it's too much for you. Drop it down. But being consistent is going to allow you to do that. Right. Next question is from Moe's Strength Gains. Lots of people have older family members they care for. If you were to recommend a few movements that would help them build some strength, what would they be? I know Sal has worked with lots of older clients, so maybe this one's for him. Let's sit this out, Justin. Yeah. Well, I mean, you guys have worked with a lot of older clients. Yeah, I think you guys stick with the young ones. Yeah, I know. I think because you talk that you really liked it so much, you'll just assume that. It's just because at one point, my studio, I mean, we were next to a hospital and I trained a lot of doctors, and then the doctors started referring me a lot of their patients, and all their patients were in that older age category, and I enjoy it. But all right, here's one of the best exercises you could do. First off, never overestimate somebody in an older age group. Never overestimate their recovery ability. The lightest, smallest activity that's outside of what they're used to will cause an effect in their body. It will cause change. You overdo it, and they'll get sore and injured very easily. So in this, I learned very quickly. It's like, oh, let's do some standing lunges, and then they didn't show up for the next session because they couldn't move. Yeah, you got to really simplify it. Yes, here's the best exercise, okay? Sit down, stand up. It's a very basic, it's a squat, but you're sitting down, so if something to aim for, you could stick your hips back, and it doesn't require as much control and stability. I'd have my older clients reach forward with their hands, stand in front of a chair or a bench, and if the bench was too low, I'd put like it's stack pads on it or whatever, and slowly progress them to go lower, and they would just sit down. The goal was not to plop down. It was to softly sit down, stop for a second, get themselves gathered, and then stand back up, and that was one of the staple exercises I did, and it's so functional because they do that. They do that throughout the day. Yeah, exactly. You have to start at that level and really assess where their strength level is first. That would probably be one of the first things, getting them to sit in a chair, but also I guess I could just test this on everybody, actually, when I would get a new client, I would place them on the ground and on their back, and I would see, okay, I want to just first see how you get up off of the ground, and that's very straightforward, very simple. I'm not even intervening or cueing them, coaching, nothing. I want to see how they do it, and then I come in and I kind of show them the way that I want them to do it, and also then we turn that into an exercise, and it's just one of those things, it's a life function. Like, if you're on the ground, you need to know, you need to have the strength to be able to get up and do that properly with good mechanics. You have no idea just how, so I worked with an amazing physical therapist that I learned a lot from. She actually rented space in my facility, and she was, one of her specialties was working with advanced age population, and she did a lot of that, Justin. And why did she do it? Well, first off, you're using a lot of muscle. So just getting on the floor and standing up is an exercise by itself. I mean, you could turn into a Turkish get-up if you want to get real advantage. Yeah, you can, but you don't have to necessarily. No, but the reason why she did it is because she's like, this is a skill that they're going to need, and if they lose this skill, it makes them very vulnerable to a problem. There are statistics on that. There are statistics on somebody who can get up off the ground versus somebody who can't, like how long they live. The risk of death goes up through the roof. Yeah, dramatically, and the amount of, their longevity is like increased by like two decades by being able to do that. I'm right with you, Justin. That's exactly, now what Sal said, sometimes is like the regression, right? Oh yeah, because there's some clients that can't get off the ground. No, totally. Yeah, and you know that. You can tell by the way they walk and they move that, they have a hard time sitting down in the chair in front of you to sign up for their training. Like, you know, like, okay, I'm not going to put this person on the ground because we could be here for an hour trying to get them out of the ground. I have to lift them up off the floor. So 100% what Sal said is a great regression. And many clients, I train, bring the little plastic chair out to the weight room floor and we would stand up, sit down. And even clients where I actually had to do a system, I'd have them hold on to my index fingers while they, I'd have them slow down. I'd just plop down. I want you to slow. I would do that too with the TRX so they could hold on to something that kind of just like slowly descend. But I would always work towards can we get up off the ground? And then the progression to that is actually can you get up off the ground with no hands? Oh yeah. So that is actually. I know a lot of 30 year olds that can't do that. Yes, it is. That's a skill that I always go back to myself to make sure that it doesn't get too difficult. If I ever find myself challenged personally to do that, I know there's mobility work that I'm neglecting and it always reminds me to get back to that. So I would love to take a client at an advanced age, start them on the ground just like Justin, see how they get up without me coaching or telling. Because the other thing too, that tells you a lot about their discrepancies too. Like on what side they naturally gravitate towards because they'll go to the side that's more dominant and then they'll avoid the side they're weaker and they can't support themselves on. So it tells you a little bit about their movement patterns already. And then the goal would be, can we do this without using your hands and then or can we progress it to like a Turkish give up? The three most valuable exercises that I did with older populations. And again, I'm speaking generally because on an individual basis, there's always big differences. But generally speaking, it was sit down and stand up on a bench or a chair. It was some kind of a row with a band or a cable. Just focusing on pulling the shoulders back and dropping them because that forward shoulder gets really, really bad as people get older. And then the other one was just reaching up. It was no weight. It was no way it was. And we would do it sitting first. We'd sit, I'd stand behind them so that I could get them to engage their core and not have to art so much. And I'd say, okay, stick your arm up as far as you can. And they would always stop like right here or whatever. And then I'd have them hold onto a stick and I'd pull their arms up a little bit. And then I'd say, okay, now hold them up here and then let go of the stick and see if you could support yourself. No weight, but that would make such a huge impact and again, here's the idea. The view is look at the skills that they need to be independent, which include sitting down, standing up, getting up off the floor, maintaining good posture and reaching up above their heads so they can grab things. Yeah, that's it. Those three, those right there are very functional like necessary skills to remain independent. Just train those. You don't need a lot of weight. Now, if they get good at them, then you can start to add weight. But I had clients that that was all we did. I mean, we just did those things and we took our time and then it was really, really impactful. And then one more thing, this one actually I'm doing with my grandmother right now to improve her proprioceptive ability is- How is that one leg? No, no, she can't even, she barely can stand on two is I would have her, I have her sit on a chair and I take a balloon and it's just blown up with air, no healing or whatever. And I pop it to her and her job is to pop it back to me with her hands. And it's just to improve hand-eye coordination and proprioception. Sounds silly, but it's actually a very standard exercise that you do, rehab exercise that you would see. No, that's a great one. And this question, by the way too, we're like, we are definitely, I notice we're kind of balancing around as far as like envisioning like where this level this person is. Because I would love, if this person could stand on one leg or that's challenging, that's a great exercise. Just balance. Yeah, getting someone to stand on one leg and balance like that is really good for a client. If they can do that, right? Like you said, in your case, she's getting hardly stand on two, so she's not ready for that. But that would be a great goal to be able to do that. Absolutely. Look, if you want to get some great free information from Mind Pump, we have a ton of free guides at mindpumpfree.com. Go check them out. We wrote them ourselves, so they're really, really good. You can also find all of us on social media. Come follow us on Instagram. You can find Justin at Mind Pump, Justin, me at Mind Pump Sal, and Adam at Mind Pump, Adam. It's not because we think cardio is bad. It's not because we don't understand the benefits of it. It's because we know that 90% of the majority of people that we train, it's not ideal for them, for the situation they're currently in. Yes. So, Cardiovascular TV does have some health benefits, but if you're the, like most of the clients we worked with, and let's say you were a woman in your 40s, and you want to improve...