 If you want stamina, you gotta do it first. So the athletes that I would train athletes, depending on what we were working on, and not a lot of my clients are athletes. Most of my clients were always, you know, average people, but when I had athletes that really wanted to improve stamina, then that's what we would do at the beginning of some of our workouts, is I would do conditioning work or high intensity interval training. And then at the end, we would go to more traditional strength training. What you do at the beginning of the workout tends to get, that's not a huge difference, but it's a difference, and that's where you tend to get the most gains. When's the best time to do cardio? Well, here's the deal. If you want more stamina, do it at the beginning of your workout. If you want more strength, lift weights first, then do cardio at the end. How about never? Never! Team no sweat! Stop it. No sweat, no sweat. No, you know what's funny is that this has gotta be one of the most common questions, right? When do I do my cardio before or after weights? No, that's good advice. That's good advice. It is, and if you want, I mean, the studies are pretty clear on this. If you want stamina, then you do it first. Whatever you want the most adaptation from. Whatever you want to prioritize. That's where you want to place it in your workout. Absolutely, and this is true for strength training too. If you want your shoulders to respond more than your chest, you can actually hit shoulders first. I know that's like a big faux pas, right? Always hit chest first, but studies are pretty good with this. They show that what you do at the beginning of the workout tends to get, that's not a huge difference, but it's a difference, and that's where you tend to get the most gains. Has there ever been a time in your life where either one of you did cardio before you lifted weights? Just curious. I did. Just curious. I did. When did you want to be a cardio bunny? I didn't. I'm not a weightlifter. Just a bunny. When you bought those leggings, you remember? Oh, that's right. They're really tight. I had leggings? Yeah. No, I never had leggings, Justin. You know what it was? It was because I didn't have... Your picture's just those... I didn't have a driver's license. Those were my islands. Yeah. You know what's funny? I'm gonna get you guys. I have those tight, like spandex workout. Remember when you used to make one of me for one of those? Yeah. And then you wore them. I wore many more shorts on top of it, so I could see that. Bro, it's way worse when guys wear no shorts. No, no, no, no. I'm not saying don't wear anything. I cover them with pants. So you even know that I'm wearing... Well, that's overkill. I thought you were literally just rocking the leggings and doing your deadless stuff. No, no, no. That would be terrible. I have terrible visuals. I used to do cardio first because I had to ride my bike to the gym. This was before I had my driver's license. Is that really cardio? Is that like transportation? Yeah, I guess transportation. Yeah, I counted it because my parents' house was a... I was like three or four miles away from the gym and I wanted to go to the gym so bad. So I'd ride my bike all the way to the YMCA. So that's your only example. I take it back. I had two for group workouts for football. We had to do morning conditioning at like 6 a.m. Jazzercise? Jazzercise class and then we'd go from there to weightlifting in the middle of the day just because of how it was organized. But yeah, I never preferred it that way. That was always a struggle for me. But yeah, if you want stamina, you got to do it first. So the athletes that I would train athletes, depending on what we were working on, and not a lot of my clients were athletes. Most of my clients were always average people, but when I had athletes that really wanted to improve stamina, then that's what we would do at the beginning of some of our workouts is I would do conditioning work or high intensity interval training. And then at the end, we would go to more traditional strength training. How awkward was it for you training athletes? I just feel like now that you couldn't program for them, I know you have the entire... What the hell, that was a serious question. That's a very serious question. I feel like obviously you're smart enough to program for them. But I mean, that's only a small part of being a good trainer. You've got to talk the rest of the time. So what's the conversation look like? I know, ask me questions, Bob. How many times did you show them how to throw a ball correctly? I didn't do that during training. I'm just picturing the conversation right now because when you have a client like that, if they're an athlete, they're obviously into watching sports. I understand movement. I know how all the traditional sports are played. I know what the rules are for the most part. Careful, you're stretching it now. Listen, no. It was probably as awkward as me trying to tell somebody to present their physique on stage. No. No, way less awkward than that. That's how awkward. I don't know. You don't get, Justin doesn't even get awkward. You get like annoyed right away. Like we can't even have a conversation here that can go that direction. You're just like, cluck. That sucks. Stupid. Like a... Pouty little girl over there. Look, you don't want to talk about this. Bodybuilder stuff. I like... Oh, I know. So bad. He gets all naked out. I don't mind talking about sports. It's when you guys get all into the weeds with the players and the percentages and the fact you guys are training basketball cards or baseball cards. I'm like, all right, come on, guys. That's a nice... Especially you, you get all into the statistics and Steph Curry, 37% increase in his rebounds. Stupid. And you notice, you know, come on, nobody cares about that. You know when you got traded to the whatever and there's dad and I'm like, how do you know so much about these people? Pay attention. It's the bet. You know, that's what I think. You actually, I think it was you who pointed out when we were talking about, like, you know, sports is the closest example that we have to like war on the day-to-day basis. I know. And football is probably one of the best, I would say, even though I'm a first a basketball fan and then probably a football fan. So football, just because there's so many players that you have to coordinate. Yeah. You know why I think two football mirrors war more than any other sport that people play? Just trying to kill each other on the field. No, besides that, when you have, like if you look at a conventional war, you have a Navy and Air Force, you have your ground forces, football, name a sport where you have such different players. Like look at a cornerback versus a linebacker versus a lineman. That's exactly my point. Is that you have such a diverse group of people and so many of them that have so many different roles. And I mean, God never thought of it that way. There's air assault. There's ground assault. So you have all that. Yeah, dude. Like you can't have. It's all game of inches, just like warfare. Like whoever gets the most ground is the one that's going to eventually take the game or take the war. I feel like the more you understand about a single sport, the more interesting it becomes because that's the best part about getting into a sport is learning all the behind the scenes and the details and the backstories and what's really going on with the player. The drama. Are you like the drama? No. Yes, it is. Yes it is. No, no, no, no, no. What do you mean? The backstores? No, no, no, no, no, no, no, no. There's a drama like that. You don't say not like reality TV. Oh yeah? Tell me about a... Well, hockey is... Tell me about Steph Curry's childhood. Hold on. He knows. I know he knows. I know he knows childhood. I didn't know anything about his childhood. I do not. Yeah, right. That's why you like watching those videos of... But there's even like a business aspect too that I actually really appreciate about sports. I mean they actually have a salary cap and they have a certain amount they can invest on players. And so, you know, one of the things like the season's over for the Warriors right now, the things that my buddies and I is a bunch of geeks that we are that we're like, we're already like doing the math on like, okay, we're going to be able to re-sign clay, we'll build, do this, then we'll... But we know someone's going to pay someone so this much. So we're going to lose this person. Like so, you get into like, okay, who's out... Our draft pickaways. Yeah, who's available for this and how can you piece together another person who could fit in the group? Like so... It's crazy how much brain power goes into something like that. No, not because I think it's silly, but it just goes to show that when there's a market for something as big as there is for something. No, you know what's... So much brain power goes into like, think about the... I had to let go of a lot of sports because of that, actually, that exact point. It was taking up too much space. No, that's the truth. That's the truth. There came into both that and video games. I swear to God, that was a big, that was a big pivotal point in my life. There was a point in my life in my early 20s where I was following hockey, baseball, football and basketball religiously. Like all four of them. Okay, like just the way I am about the warrior. That's all I got now. That's all I got for you is the warriors now. Before I had everybody. I had all my teams like that and I knew all the back story. And then I was also playing video games. That was consuming so much of my life that I really believe that it had a lot. It stifled my growth. I wasn't spending it reading, that's for sure. Or listening to audio books or listening to podcasts or researching anything in my craft. Like, so... And I was working making good money but I was kind of hovering there. It was when I started to let go of a lot of that stuff. Is that something you, like what are the things that you've obsessed over the most in life for periods? Was it that, would you say? Sports and video games. Really? Yeah, sports and video games. Sports and music for me, yeah. Yeah, oh, I'm still, it's a good music I believe we'd be up there too. I was pretty obsessive. I used to be someone who would buy the album and listen to everything, read every lyric. Remember when the CDs used to come? So for the kids that don't know CDs, a disc. I love the artwork, I love the lyrics. I wanted to know what they put into it. It wasn't just like the song itself or like the catchiness of it or whatever. I'm like, what were they feeling in this? I always was trying to get in the mind of the artist. This is the hardest part about growing up, dude. About getting older. I love all those things still. I love music like that still. I love sports like that still. I can still pick up the video gamer now and then and get into it too. But you just, you let go of a lot of that stuff in order to do other things that are more important. Obviously, spending time with my son and my wife or- Borough, don't you wish he becomes obsessed with one of those things? Of course, of course. Borough, why do you think I drag the fucking basketball and poop out every fucking day? Just hope the God, he comes over and wants to play. Puzzles, that's what we're doing, dude. Puzzles, fuck! You better get into puzzles. Yeah, so I guess so, you know. So yeah, no, absolutely. I think every dad probably hopes that your son or daughter falls in love with a passion that you had as a kid, that I can reignite it and then I have a good excuse to bury myself in it again, right? Because he's into it or whatever. Don't you'll find something like my oldest son, he'll, if we get into like, I see him light up. So if we have friends over family and we're all talking adults and you know, he'll pipe in here and there. But then if he gets like philosophical, all of a sudden he's like a machine. He's going into like existentialism and all these philosophical, like these deep conversations like we were talking about Mexican food. I don't know why you're going over here, but he goes into it and I can see that. Like, okay, this is like, this is fun. You know, I think- That's how I was too. Oh boy, 72 hours left for the Maps Cardio launch, which is why I'm gonna give one of you free access to Maps Cardio. Here's how you can win. Leave a comment below in the first 24 hours that we drop this episode. Subscribe to this channel and turn on notifications. Do all those things. If we like your comment, we'll notify you in the comment section. You'll get free access to Maps Cardio. Okay, so 72 hours, the launch is over. So within this launch period, here's what you get, right? It's going to retail. Maps Cardio is gonna retail for 117, but right now you can get it for 77. So there's savings there. Plus, you're gonna get two e-books for free. The first one is VO2 Max Boost. How to make your VO2 Max increase and improve. The second e-book that we're gonna give you for free is Eat For Performance. How to modify your nutrition to maximize your stamina and endurance. So if you sign up in the next 72 hours, you get Maps Cardio for 77 bucks, instead of 117 plus two free e-books which will both be sold separately for money, not free later on. Here's how you can sign up. Go to mapscardio.com and use the code Cardio Special for the giveaways and the discount. All right, here comes the show. Yeah, well, those things have carried over into being successful though. I feel like that's like, unfortunately, unless I found, obviously, if I found something in sports broadcasting and got lucky that way or I got something into music, got lucky that way, those things would really benefit me or video gaming. There's obviously careers and those things, but if you're not gonna pursue a career in one of those avenues, they really do end up taking up a lot of space that is gonna help you potentially grow. I mean, I mentor my cousin who's, he's still like a hardcore gamer. And this is like, and I remember having my buddy who was older than me who would give me, tease me about playing video games still when I was like 30, right? Or late 20s, I was like 28 and I was still playing video games. And he was like, bro, when are you gonna give that shit up? When are you gonna stop playing that? Oh, I'm gonna do it forever. You know, that's a deal, right? I totally believe that. And, you know, his argument to me was just like, okay, dude, whatever. If I'm spending an hour a night or two hours, some nights playing things like that, like that could be like knocking books out like crazy that will in turn help me in whatever thing I'm pursuing in life, right? And so that was a hurdle I had to get over like as far as letting that stuff go and then started carving out more time on things that we're gonna be- Dude, if you guys saw the stuff that I obsessed over as a kid, you guys would have been like, what the hell is wrong with like sharks? Or I'd read books- We were like a certified true nerd. Yeah. I mean- If I thought, I would think of something and I'd be like, I wanna know everything about that thing. And I'd just read about it or then I got into fitness and I'd literally go to the library and read the most obscure books on fitness and muscle fibers and chemistry and supplements and just go just nuts with it. I used to love doing that. And I used to read, there was this one book I used to like to read. There was this, I had to find it. It's really cool. This artist created fictional aliens that would live on every planet in the solar system. So what they would have to look like, how they would have to evolve for the atmosphere. So like it was such a fascinating, I had to find that out. So what do you think, cause Katrina would make the argument that we're all very much so the same in this aspect. We just have different things that we're nerds about. She would call me a nerd too, even though I wouldn't call myself a nerd. You're totally a nerd on the things that you're into. So what do you think it is? Cause the way you obsessed with that, I was probably obsessing over athletes or songs or things like that. Was it somebody in your family or were you just naturally drawn to that? No. Or did you have a group of friends that you guys all played like magic cards and stuff like that and talked about this? I just played Dungeons and Dragons and Magic. Bro, I played a little Dungeons and Dragons. Don't lie, dude, don't lie. You did too. I did. Listen, like I was very diverse, you know? Like I was like athlete, but also as like undercover nerd, like total undercover nerd, especially with like science fiction and futuristic tech. Like I was always on the up and up with like what like scientists or whoever was working on like the popular science. Do you remember that show Beyond 2000? Remind me. By the way, it's just so funny. Back when we were kids in the late 80s, which we were young. So I was like, you know, like it was like a futuristic show or something. Or, you know, in my teens in the 90s, 2000 was the future. Like anything 2000 was like 2000. There was a show called Beyond 2000. Do you remember Doug? That show? You don't remember? So the show was all about like the newest cutting edge. I want to see you. I wonder if they predicted anything right. Anyway, it's a freaking obsess over the show. Oh yeah. Cause it would show like... I wonder cause they, there was one, I don't know if it was a TV show that it showed this guy that would always just obsess over the future. And he was like talking about communities where they had these like hexagonal pods and everything and they were trying to make it all environmental friendly and all this way back in the day. And he speculated that we would be communicating instead of with like letters and words and all that with these like holographic characters. And like we would, we would just know like just by a symbol what it meant. So that was supposed, okay, that was supposed to be happening right now. And we've kind of, I felt like we've kind of stalled on that. Like the whole introduction of like emojis and stuff. Oh, I see. There was a lot of people when that first came on that agreed that we are going to move away from like the traditional English language and moved to more characters. If you look at historically. Because you could put more together. It will, it'll happen. It's a matter of time. If it's the right information though. Maybe not that, but there will be a universal language at some point. If you look at languages historically, the easier it is to travel and the more communication we have with far distances, the more language starts to become homogenized. So like for example, where my family's from in Italy and Sicily, right? Old countries, but around for thousands. Obviously law really, really old. There were dialects in different regions and there are ways of pronouncing certain, like there's Sicilian, but then there's like like Palermo Sicilian. There's Katania type Sicilian. And that's because back in those days when those languages were used, like people didn't go very far. You had a donkey, like you're not going to go very far, right? And then of course Italian became the official language of Italy and so on. So as we go further and further and as people communicate easier and easier at some point, there's going to be a universal language. That's going to be a huge boom to progress and economics. That's a big barrier, his language. Well, yeah, because even what, I forget his name, Michio. Michio Kaku? Yeah, he was on Joe Rogan talking, because they were speculating because with NeuroLink and Elon Musk's like trying to map the brain and like how all these electrical impulses kind of organized together to create language like that we would end up almost telepathically like communicating at some point. But there's still that. The barrier's language. Barrier, because I would be doing all that in English whereas somebody who just knows Japanese, like we would have different associations and different deliveries. Not just that. You know that language affects how you think. So people who speak different languages will think slightly differently because of the way that the languages present certain phrases, whereas. Sure, that explains why some people get insulted by certain comments versus other countries don't think that. Well, I mean, even as simple as like we write our day, month, day, year. Most countries do, I think, what do they do? They do day, month, and then year. Like stuff like that. Like we may put a particular type of word at the end of a sentence whereas other countries might put it in the front. That actually can change the way that you think. I watch this whole reading left to right versus like from the bottom up or there's different ways that people approach it. Really weird. Speaking of like future stuff or whatever, I just read that scientists in Japan, I swear to God, scientists don't watch scary sci-fi movies sometimes. They just, they made. Or that's what gives them the ideas. Maybe. They made human skin. So they grew cells in the lab and made skin. And through using a certain type of new technology scaffolding, we're able to make the skin grow and wrap around a robot hand and finger. So it's human skin on a robot and it had a fingerprint. They've been watching a lot of Westworld. Bro, that's straight up Terminator. Remember Terminator? Yeah. When he's like got machine underneath but he's got the, you know, he remember he cuts his arm open, it's on his right, whatever. Dude, this can be weird. So they can actually graph skin to metal? They did it on, I think it was a finger or a hand and they touched everything. He said, oh, it felt like a human skin. Oh, that's gonna be weird. Well, you know that's gonna, yeah, if they can do just that little bit, like then now it's like this is gonna be a whole scientific effort. I wonder if obviously we're gonna be alive to see like some of this transpire, but are we gonna be like the clunky era when they're like, they're super clunky and like don't look real. They're ugly, weird, like patchy. They'll be after they're gone before they're like. My cynical, the cynical part of me is like, cause on the one hand it's like, oh my God, we could create limbs for people who miss limbs, we could do all kinds of cool stuff. And then the other side of me is like, they're gonna make sex robots, that's what they're gonna do. They're gonna put skin on a robot and then you're gonna, people are gonna say, well that's how they'll pitch like the advancements of all that is like, look what it does for burn victims. And meanwhile they're like outfitting some like psychopath, like robot. That's my prediction on how they're gonna push the metaverse on so many people's. I just think that it's gonna, it's gonna help a lot of people that are like completely plagued by being out in society and have all these disabilities. And like it's gonna be a good thing for a lot of people. And because there's a lot of people that it's gonna be good for, it's gonna be pushed as like this awesome thing. And then everybody's gonna get sucked in. Not everybody, a lot of people will. Name one revolutionary breakthrough that didn't have a dark side. Yeah. Nothing. Anything that has that much power to revolutionize humanity also has a potential negative. Anything. Name it. So like fire. Oh yeah, fire really helped us. But you also use it in war and they could burn people. Nuclear power. I mean, you can go down a list of all kinds of, you know, technological advancements. Like the advancements they can make with. Apple pie, there's nothing wrong with apple pie though. It'll make you fat. That's true. I don't know if that's it. Was that a breakthrough though? Oh, it was a breakthrough. I had a good apple pie this week. You dropped your apples on my pie. Oh my God, what did you just invent? Serious breakthrough. That's the, for me, that's the best, right? Real, a good apple pie. I had an amazing apple pie. For me, it's my number one dessert. It's better than even cannoli, sorry. It needs vanilla ice cream though on top of it. Oh, I can't do ice cream. Oh, that's like a waste of an apple pie. Now, do you like the apple pie with the sugar crystals on it? Like crumble, like I like the crumble. Oh yeah, you're good. You like more sugar, the better. Yeah, we're gonna wash it down with some ice cream. My mom makes apple crisp. You know what apple crisp is? So it's like oatmeal, she uses oatmeal, but it's like crispy and it's gluten-free, so Justin would like it. And it's amazing. You know what, I'll bring you guys some. I have some right now at the house. And I've been watching, looking at it in the fridge and just having a conversation with myself, like no, I'm not gonna do it, but I'll bring it here. How's your week being empty home, dude? It's not like you have an empty home. I watched TV all day yesterday. All day? All day. All day. Like all day? Like all day? All day. I ate breakfast, I sat down, like I put my legs up on the chair or whatever, and I was like, I can just watch TV right now. And that's what I do. Oh yeah, whatever I want to take a nap, halfway through, fall asleep, turn, oh wake up, oh watch something else, all day. Went outside in the backyard for a little bit. I better get some sun. Oh my God. I haven't done that in so long. Katrina and I had her brother, her brother took Max overnight. And so he picked him up in the early the day before and had him all the way until the next day. So we had him like a full 24 plus hours. And so wild to just not have a kid. You get so trained with having a kid 24 seven that everything in your life modifies. We had this moment, it was hilarious. We're pulling up to the grocery store. And Katrina goes, okay, I'll go run in this, I'll go run and get this, this and that. I said like, I looked at her and I go, I can't come in with you? And she looked at me and she goes, oh, oh that's right. I guess you could come in with me. Because every time we go to the grocery store, a lot of times we're just getting small things. Like one of us waits out with Max, or Max is asleep in the car. So it's always like one person goes in. Before we had a kid, if we go grocery shopping, we both walk in the grocery store and we go grocery shopping. How fun is grocery shopping with your girl when you don't have to go anywhere? When you have kids trying to pull every which way. She started laughing and she's like, oh my God. She goes, that's so true. She's like, we haven't done that. We haven't gone in a grocery store together in probably like three years. It's always like somebody's out with you. Yeah, like the little thing like that or sitting around watching like, you wanna run this back and watch two episodes? You wanna go back to back right now? It's like, oh my God, dude. Yeah, I love growing up. I love growing grocery shopping. If we just, Jessica and I would just walk through. Hey, we should get this. You wanna try this cheese? Let's get this chocolate. What do you wanna make tonight? That might take a while. That'll be fun. You know what I mean? When you have kids like, go, go, go. We ain't got time. Oh my God, it's being cheese. Like Adam finally took me to this place in Carmel that's like the cheese shop, I guess. And it was like, so. When you walked in, were they all like so excited to see you? No, it was people I was. I was like, come on guys. Mr. Andrews. He's here. Everybody get ready. The king has arrived. The cheese king is here. Cheesemeister. You know what I'm saying? They push a button. Yeah, but it was overwhelming for me. I had to step out. But you did it. Yeah, I was like, Courtney, you gotta pick a few. You know what I like? Like I like more of the sort of hard cheese, like more like sharp and cheddar kind of direction to that. And so she picked quite a few out, but like this guy that was there, I guess helping her out. She asked him like, well, what's your favorite cheese? And this guy was raving about this one specific cheese. I don't remember the name. It was real fancy. But it was like. I'm so glad you don't remember the name. This is a terrible story. I wish I knew what it was. I'm so excited to hear about it. I could like tell you, because I posted my story and it's on the label of it. Is it like French or? Yeah, it's French. Do you remember what, region? Okay, so you did. Yeah, it's French, but it was like. Was it soft or hard? It had, it was hard. It had these little pockets of salt in it. So you didn't realize it until you started eating it and then they would just like enhance the flavor. And it was, it was so fucking good, dude. I was like, I got to get a whole wheel of this thing. So we're like researching. And I guess besides getting like on the monthly cheese subscription, which I didn't know was an option either. You can order online and like get it shipped to your house. So like, oh, this is beautiful. I'm totally doing this. But we didn't even eat dinner. Like I made the whole night. We're just like, we had this like plethora of like, I don't know, six or so different cheeses and we're just sitting there trying them and drinking wine. That's patronized. Was our favorite thing to do is go down to Carmel. You go to that place. What's cool about it is like, I mean, it's cheese from all over the world. So if there is a cheese that is famous somewhere in the world, it's at this place. They have it from everywhere. And the guy who's behind the counter or the people that work behind the counter like, they know their shit. And they're, they'll give you a cheese and then they'll actually pair the wine that goes best with that cheese. Oh, that's so fun. And it's got, they have all every wine. You could think of all the cheese. Like it's a really cool shot. Obviously you can't do dairy, but I'll do a little bit of cheese here and there. But back in the day when I could have dairy, I went on vacation to, we're in Paris. And we went to this nice restaurant and they brought out a cheese cart. So they wheeled out a cart and they had like levels in the cart. And there were different countries and different types of cheeses. It was such a great experience. I found it. What is it? So M-I-M-E-L-E-T-T-E. You know about that Doug? You know anything about that? Sorry, I don't. Wow. I've been to the shop though. Oh, you've been there. That's a great shop. Look up the picture. Hands down, best cheeser. I like changed my answer. Now everybody asks me on my stories all the time and I'm always like, you know, trying to give them some land. Do you like a fancy answer now? Recommendation on my half mimolette. Do you like, like really, really strong, like blue cheeses? Yeah. I like it. You know what I don't like? I don't like the stinky, real stinky stuff or the too soft. Like there's only a few soft cheeses I really like. That's kind of like not my thing. Do you know that there's a cheese in Sardinia? I think. So Sardinia is an island off the coast of Italy, right? Thanks. That you're welcome. Geography lesson. It's the Mediterranean. Help me, I appreciate that. Yeah, south of Italy to the left. It's got maggots in it. Oh, that's not good for the story. No, no, no, no. Maybe Doug can look this up. It's a specialty. So you know cheeses, like they let them mold. Don't they always just say that about anything nasty? Yeah, he's a delicacy. That's how they're closing in. I'm looking up mimolette cheese, okay? And it says, if case you're unaware, the FDA has cut off supplies of mimolette, a beloved French hard-aged cheese, as it feels that the microscopic mites on the rind. Essential for creating the cheese using flavor. Might cause an allergic reaction. Let's throw the pussies. It was amazing. Justin's like, I thought it was crazy. No, so a lot of cheeses are weird like that. Doug, maybe you can look up. It has mites? Oh man. My dog has mites right now. My dog's got mites right now. This cheese is good. It tastes good. No, look up the Sardinian cheese with, it's got maggots in it. And maybe pull up a picture. It's a real thing. And you take the maggots out. Okay. No, it's a lot of maggots. I mean, there's some protein there. I don't know, Doug, you can switch the screen because I want something. Yeah, so it's casu-martsu. Oh, there you go. That's it. And there's maggots in it, but you take the maggots out and then you eat the cheese? Apparently. I don't know. Maybe you can pull up a picture. Yeah, it's a traditional Sardinian cheap milk cheese that contains live insect larvae. Maggots. I'll find a picture here for you. It just gives you more acquired taste. It's more protein. Okay, yeah, but you pull the maggots out. So what's the point of allowing them to live in it? Because what they do is part of what they do is what gives the cheese its flavor. The way it molds, the way they eat it and probably create some waste product. They secrete their own juices in there. Maybe, dude. You like honey, right? You know what honey is? It's bee puke. Yeah, bees are different, though. No, they're different insects. Isn't that weird? Yeah, a lot of those things, like what was the other one I just learned? It was about lipstick, I believe, because there's a lot of them. Remember, that's what I said about lipstick. Yeah, beaver and old-lanterns. Yeah, besides that, the shimmery lipstick or whatever is really just like fish scales. Wow! Yeah, so you might as well just rub a fish on your face. Oh my God, that's disgusting. Speaking of insects, did you guys know that cockroaches are slowly becoming invincible to pesticides? Great! This is a big, this is a big deal. They really are gonna look past nuclear weapons. Look at that, that's the cheese. It's full of maggots in there. Dude, how is that appetizing? I would eat it. You just gotta get the maggots off it, too. He's like, hmm, yeah. Oh, wash it down. Looks really good. No, so in the industry, in the pest control industry or whatever, they're obviously, you have to know what's gonna work on insects and pests. They've become so resilient. Cockroaches, apparently. So you know the whole joke, like the last thing that'll be left on earth when the nuclear war, you know, whatever. Yeah, because they don't die with radiation. And the pesticides, they stop, they stop. You gotta stomp them a few times, too. They're literally starting to get to the point where they're gonna become immune to pesticides. So we're gonna, you know, get to the point where I have to, yeah. Speaking of evolving, there was a man, I don't remember what country he was in, but I know he went and had, he had sex with a sex worker, I think of Malaysia, came down with gonorrhea, and it wouldn't go away. They've identified super gonorrhea. Yeah. Wow. It's antibiotic resistant. What? And they had to throw this like cocktail or drugs at it, but they're like, we're gonna, at some point. So you guys have these gonorrhea powers, just, yeah, ready at his whim. Yeah, it's, where's it coming from? Throw this at the floor? Yeah. Got good news and bad news. Bad news is, you can fight God, you're a bad ass gonorrhea, good news is, you're a superhero now. It's super, yeah. Man. I didn't want all these powers. Yeah. With great power comes great responsibility. That sucks. Is he the only case? Yeah. Great. Are we gonna worry about this spreading now? Like. Well, you have to have sex for it. Well. So you're not gonna. Counselor. Just as I have any sex, is that what you're applying? Unless your spouse gets it from somewhere. Oh, okay. Let's see. It's one of those things. You know what they're investigating though, for it's for antibiotic properties, because there's antibiotic resistant bacteria. This is a big deal, by the way. Yeah. Like scientists are really scrambling because at some point we're screwed. Antibiotics aren't gonna work anymore. They've been looking to plants and how plants naturally have antibiotic properties. And for some reason, the bacteria don't adapt to plants defense systems. So for example, cannabinoids, you know, that you find in cannabis and hemp can kill certain antibiotic, certain bacteria. And there's other oils and extracts from plants that have these particular properties. And is that attributed to like their mutations and like their natural selection within the years? So plants that have some of these oils on them and some of these compounds, I mean, they obviously evolve for who knows how many hundreds of thousands or millions of years to ward off certain fungus, certain bacteria. And they, because evolution takes so long, it's like superior to antibiotics in terms of. I feel like you're setting the table for Organifi Protein Powder commercial. No, no, it's for Caldera actually. Caldera has a natural plant extracts for you. That was a terrible. You missed the mark. Caldera's got plant extracts on your skin. Oh, cause you rub it on your skin. You rub it on your skin. I think it can zoom. And the studies. You sold them the Jumpstart package instead of full. And the studies show it helps with wrinkles, blemishes and probably it has some good bacterial balancing effects. Now I would think, oh, okay. So that's, okay, you're thinking for skin housing from like inside of you. So I'm thinking what you gotta take in. No, no, Organifi doesn't have any antibiotics. They just have really good protein powder. They have a lot of plants though. You know who's been using the protein powder like crazy? My mother-in-law, like crazy. So she's changed her diet and I'm having her increase her protein intake. She can't do dairy. And she's, you know. Is most of your family like that? Or is it just a couple of you? No, that's Jessica's mom. So it's not related. Oh, okay. But she can't do dairy. So we're doing Organifi protein. And so she's a, she's not a fitness consumer. So like, if you give me a protein powder, if I think it's good quality, I don't really care how it tastes. The average consumer, I know this. When I share a protein powder with somebody, I'm like, okay, I hope they like the taste. Otherwise they won't drink it. She loves it. She likes the vanilla. So she's been crushing it twice a day and it's working well for her. I've never been into the chocolate. Vanilla has always been my flavor. Just cause you can mix it with other stuff. And I think that Organifi- It's good on nachos. It does. No, I'm just kidding. No, it does the best because any plant protein powders and Organifi is right. So it does best, I think, with tardy flavors. So blueberries, strawberries. Oh, tardy. Yeah, tardy. I don't understand you for a second. Tardy flavors. Is that a word? Can I say tardy? Tardy, I guess you can't. Is tardy a word, Doug? Or is it just tart? Yeah, maybe it's tart flavors. I don't know. Tardy is like- Tardy. That's tardy. Tarty. Tarty. Maybe. Look it up, Andrew. Tell me if it's a word. It's a new word. If not, add it to the library. Yeah. Put it in the library. Hey, you guys want to hear a couple communist jokes that I heard? What do we get? A new lie. A new lie. What did the communists use before? Candles for light. Electricity. That's messed up. All right, one more. One more. I asked my friend- My friend who lives in North Korea said, hey, what's it like living there? He says, I can't complain. I can't complain. Literally. Sorry. And by the way, tardy is a proper word. Boo, yeah. Damn. Tarty. Dropping knowledge on you. You're good, dude. You're good. You never use that as an adjective. Justin, you want to hear something crazy? So I've been reading about the Bermuda Triangle. And do you know what the Bermuda Triangle is? It's an area where unexplained stuff happens when people to part where people go, ships disappear, planes, compasses go off. Oh, that's pretty good. Yeah, good job. You're going to get all this luggage off too. So you know what they did? So they did the math. And the percentage of ships and planes that go missing in the Bermuda Triangle is no greater than anywhere else where there's an equal amount of traffic. Yeah, it's just a numbers thing. It's because there's so much traffic that flies between there that that's what happens. OK. Now here's what I think. So many wild things about it, yeah. They're full of shit. No, but isn't there a patch in the Atlantic Ocean like down close to there where it gets a lot of like this really weird still like there's no wind. Oh, the doldrums. Doldrums, yes. Yeah, yeah, yeah. Yeah, and so it's like that contrast like creates a really weird sort of a weather system around it. Yeah, so I think doldrums refers to anywhere where that would happen. But it happens a lot within that particular region where there's no wind. Well, I mean, so this was a big deal back before we had like steam engines and powered boats where you just caught in that and you don't move at all. Yeah, you get caught in the ocean and it's dead still. And you're basically like, we got to wait it out because there's nothing we can do. We're just going to sit here. There's no current. There's no nothing happening. But yeah, I think there's a place near the Bermuda Triangle that that does that. Yeah, I mean, I mean, there's some wild theories, like obviously even the doldrums people, the doldrums. Is that a spot or is that just an actual location in a little north of the equator? God damn, Justin. I just I just just remember the name, though. You know what it is, is Justin and I only remember random things you guys do, worthless random shit, worthless podcast stuff. That's true. It's so relevant now, you guys. We have nothing to talk about for 45 minutes every day. The world is so weird now. It's like we've just been trying to figure this out, like pull these pieces together like a jigsaw puzzle. You know, like, where does this all end up? Like, where are we going? Okay, I did want to ask you guys this because I thought about this earlier. Speaking of random, did you guys have a favorite snack or treat as a kid that is embarrassing to admit right now? Like if you were to say, oh yeah, I like this and we looked at it like, what is that? So I used to eat those, you remember those little mini breadsticks and you dip into cheese, the handy snacks, I think they're called. Oh. Remember handy snacks? Yeah. I think they're called handy snacks. Take a look. Yeah, it was it was a little plastic tray. Oh yeah, the tray and the cheese. Yeah, I'm surprised this guy was on it. And then he needs to get the little breadstick things. No, there was a red stick. Yes, yes. And you spread it on the cracker. And you make like a little cheese cracker. I told you guys about my easy cheese like phase. The cheese whiz? Yeah, where you just like out of a can, like on everything. Was it called a handy snack? No, no. Yeah, that's it. Look it. I don't think it was called handy snack. Yeah, it says handy snacks, isn't it? Yeah, it's handy snacks. Oh, it is. Yeah, that was right. That's right. You get a borderline. I probably had the generic brand. You know what I used to love? I just saw these the other day at the grocery store and I brought back all these memories. Mother's circus cookies. Oh, I love those. Do you know what those are? Oh, the pink and white ones? Yeah, I did with the sprinkles on them. What a diabetes just nightmare. Those were good. I like those. That reminds me like the little Debbie's. I used to have the oatmeal cream cookie. You remember those? I do. Dude, I do. Little Debbie's was fire. It was like, yeah, it was cheap. It was always like 25 cents. Those are like the pi. Remember the pies you get for 25 cents? They were disgusting. OK, I was just going to say, gross. If you worked in construction or you worked for people, because obviously my dad was in construction, so I would go with him for work. And every guy, that was their dessert after lunch. It was a home run pie. Yeah, home run pie. That's what it was. Home run pie. It's for $0.11. You get them for a quarter. 25 cents, which today I only cost $15. And it was a lot. That was like the most transfer you get for 25. That's exactly what it was. I didn't remember on the package. It was called shortening and just like sugar. Were you a big home run pie guy? I was not, no. What did you do? For snacks? Yeah. When Doug was a kid, it only cost two shekels for one of those pies. Yeah. I mean, I would eat some Hostess products here and there, but we didn't really have them around the house. You weren't a big Twinkie guy? No, I was not. Don't tell me you're in the raisins. One of the things I ate when I was a kid was I'll tell you, I hated raisins when I was a kid. Because my brother-in-law gave me a box of raisins once and I was in a dark place. And I was, I was eating. Wait a minute. Let's continue. You like to start that story? Yeah, please continue. I was a real dark place in raisins. It wasn't pitch black, but I was just eating them mindlessly and then I got to the bottom of my box of raisins and there was like maggots at the bottom. You talk about literally a dark place like the room was dark. The room was not a dark place. I was depressed. I was depressed eating my raisins. A dark place and raisins really saved my life. I could not eat raisins. Of course, I figured I ate a few of those. When I was a kid, if you gave someone a raisin cookie and didn't tell them, they'd get in a fight with you. They would be upset. Because it looks like a chocolate chip cookie. That would get your ass kicked in junior high. You cannot trade raisins. Like I was always trying. I'm like, mom, stop giving me these things. I can never upgrade. You know, give me a fruit roll-up, mom. I want something good. Raisins are just throwing me into the wall. If you empty the box out and blow through the box, it whizzles. Yeah, it whizzles a little bit. Wow, you guys did the same thing. And with a blade of grass, dude, you do that where you take your thumbs and you make me sick like Zam Fear. Andrew doesn't know who Zam Fear is. Zam Fear, there were late night commercials on TV, and Zam Fear played a flute like Pan. The Pan flute, yeah. We've lost all of our audience that was born in the 90s or so. It's all right. Watch on the YouTube channel. He'll put it up for you. Anyway, so basically, if you want more stamina, do cardio first. And roundabout way. There you go. Hey, you got to check out this company called OliPop. So they make delicious drinks flavored like strawberry vanilla, orange squeeze, cherry vanilla, classic grape, vintage cola. Here's the best part. The cans are 35 calories. That's it. No artificial sweeteners. Check this out. You're looking at a proprietary blend of botanicals, plant fibers, prebiotics. This is a gut-healthy soda with only 35 calories. This company is exploding. It's a healthy drink that tastes like the sodas you had when you were a kid. I'm not making this up. You've got to try them out. So head over to drinkolipop.com. That's drinkolipop.com forward slash mind pump. Then use the code mind pump and get 20% off plus free shipping on your entire order. All right, here comes the rest of the show. First question is from Alex SN Medic. Does it matter where I get my protein as long as I get enough per day? Well, it depends on what you mean by enough. If your protein intake is on the high end, OK, let's say you're eating like 0.7 grams of protein per pound of body weight or one gram of protein per pound of body weight. It doesn't matter. Studies will show that plant protein, animal protein, dairy protein. If your protein intake is high enough, you're going to get high enough amounts of amino acids because that's what makes up protein. And it's not going to really make a difference. Muscle growth and recovery and everything is pretty damn similar. Now, when your protein intake is lower than that, which I'm going to be quite honest. Most people watching this don't eat that much protein. They think they ate a lot of protein, but they don't if you actually do the math. Then it does matter. If your protein intake is less than, let's say, 0.6 grams of protein per pound of body weight, then animal sources of protein tend to be superior to plant-based sources of protein. Now, I would say if you do go with plant proteins, make sure that they have multiple sources. So we work with a company called Organifi. And they're not just a single source of plant protein, but they use multiple sources with complementary amino acid profiles to give you better results with a lower protein intake. But otherwise, if your protein intake's high, doesn't really matter. Do you think this applies on a day-to-day basis or as you think collectively, if you've been consistently low on protein, then it matters most? Like what? I know what you're saying. So if it's high, but then one day it's low. Right. It matters every day. Now, of course, the more days that are low, the more it's going to matter. But protein usage and turnover so fast that, in other words, it's not like energy from fat or carbohydrates that get stored, right? Protein, you don't really store. You don't have a really usable source of stored protein in the body besides muscle. And you know how hard it is to get your body to use. I mean, you don't want that to happen. So it does. It makes a difference on a daily basis. So if you're going to travel and you're not going to have high protein because you're on vacation or whatever, that's when it makes sense to have a scoop of like whey protein or eggs, right? Which is really high quality. But if your protein, it takes high all the time. Doesn't really make a big difference at all. Do you, have you guys noticed ever a difference for yourselves when you eat less? Not feeling wise, but I do, I notice a huge difference in just how quickly I build muscle when I'm consistently hitting my numbers. And then versus when I think I'm eating enough protein or as many times where I'm like, oh yeah, I'm having enough protein that I actually start tracking. I'm like, oh wow, I'm kind of under eating by a good 40, 50 grams every day consistently, just simply bumping that up, like instantly notice a difference. Well, if you're like, let's say you're 130 pound female, okay, 130, 140 pound female, you're going to want to eat at least 100 grams of protein to hit the high limits, 100 to 140 grams of protein. That means three meals will have between 33 to 50 grams of protein, okay? You show the typical female who weighs 140 pounds or so, here's your meal, it has to have 40 grams of protein. They look at it and it's like, that's a lot of meat, that's a lot of chicken, that's a lot of eggs. Like how many eggs would give you 40 grams of protein? Like five or six, six, six, yeah. Most people only eat six eggs in the morning, right? If I'm low in protein, usually like the biggest thing sticks out for me is like how I inflame my body. It's mainly just because what I would be eating in replacement of that calorie-wise, it's usually not ideal, especially if you have any kind of intolerances, like that's something that is a glaring difference for me. But yeah, that's really, the recovery for me is better if I'm like making sure I'm like focusing specifically on protein every day. That makes a difference. How big do you think the individual variance is in this too? Like I think of a ex-girlfriend I had that I've shared about before who she was a competitor and she used to, when she died for a show, practically starved herself, 800, and like muscle would still stay on her body. Oh, that's, yeah. And then there would be someone like me who I swear when I'm under, just slightly under, if I'm under consuming protein, like my body just refuses to wanna build anymore. And the minute I bump it up, my body responds to that right away. So there's gotta be a genetic component to it, right? So there's this generic general advice that most people should be hitting this marker. And then there's that individual variance of somebody who's listening right now, like, oh, I never attract my protein and I'm always fine. Well, you might be that individual, like my ex-girlfriend was. And then there's other people who are like, oh yeah, I think I do. And they never really pay attention. And then they pay attention. And then, oh wow, their body really starts responding. This is also where you get the studies on like, collagen protein is good for your nails and your hair and your skin and your joints. It does make a difference if your protein's not super high, which again, most people are not in that high limit all the time. So if you're eating under, like I said, 0.6 grams of protein per pound of body weight and a scoop of collagen protein, you will notice a difference in your hair and your skin and your nails. That's when it makes a big difference. But you know, back to what you were saying, Adam, you know, I've talked before about that one dude that worked for me, didn't have much money and I looked at his meals and he had like a pop tart for breakfast. And he was so strong, like Skull Crushers with 225. I calculated his protein intake per day. It was around 40 grams. He was a 220 pound guy. So like genetics, yeah, they pay a huge role. Yeah, you know what? Nobody talks about his insect protein, yeah. That's the next thing dude, right? Yeah, I mean, they could pack so much protein in those little bodies. Especially those cockroaches whenever they're done. You know what? They're high protein. It's hard to convince people to make shakes out of those. Well, even if it tastes good, because all you need to see when you get your scoop is one leg or one little antenna, ooh, you don't wanna do anymore. Plus, how do you know if there's bugs in it or if it's from the processing? Exactly, the sustainability, like, you know, that's what we're hoping for. We gotta convert people to bugs. Well, I don't wanna ruin it for you guys, but they already allow a certain amount in all that stuff. I know. There's already like a threshold. There's a certain amount of rat poop that they allow? Yes. There's a certain amount of, I know. Mice and bugs and stuff like that. Yeah, so I mean, when you get your supplements and protein powders, you want third party tested and you want super high quality. Because if they go just based off of FDA standards, it's not very good. Yeah. Next question is from James Ayers 95. What are the major factors you consider when looking for a new gym? Oh, good question. What should you look for? Hot front, nice girls. No. I mean, that's what I used to look for as a 17 year old boy. Of course, yeah. Just being honest. I'm 17, that makes sense. Yeah, no, you know what? Did you not do that? You guys didn't do that as a young boy? Bro, I was so obsessed with lifting weights, that all I cared about were the weights. What about you, Justin? Don't lie. Yeah, dude, I mean, that is a factor. Okay, good. We're being honest here right now. Environment is what I chalked it up to. You know, it's a nice environment. When I was 17 years old, I was working out primarily to attract girls in the first place, so going to a place that had cute front desk girls. Sure, from 17 to 40, that's what you were doing. So here's what I recommend people look at. I think this is very important, okay? Cleanliness. Very important to look at, the cleanliness of the gym. Go during prime time, so like six o'clock at night, seven o'clock at night, go through the locker room, look at the floor, look at the sinks, look at the pool, because I managed gyms for years, okay? And it can get pretty bad. Well, statistically speaking, it's the three C's. Cost, cleanliness, and convenience. Those are the three. So they've done stuff. That's what they, that's what people. They've actually done, they've done enough research on this. And those are the three most important factors for the general population is cleanliness, convenience, and cost. Now, coming from people like us who are, who manage gyms and fitness professionals, what do you think it's like, what do you think people should do? That's not for me. Yeah, I mean, me today, okay, it's obviously not the front desk girl answer anymore. It would be like, I want, so what I like is a place that actually has multiple squat recs and deadlift platforms. Oh yeah. Because that is the worst, yeah, that is the worst thing to have to wait for. Cause typically my workout routines. That's just so many exercises. Most of my workout routines are built around those two exercises. I mean that, like that's like the normally the crux of the workout. If I'm not, unless it's maybe bench presses, the crux that day, but most of the time it's deadlift or squat is where I'm starting and spending my first 20 minutes. And so if there's only one or two racks and there's already two people working on it, like that could just ruin that workout for me. You know, it's a new, and I agree with you on that, but you know, a new consideration for me these days is if they have a turf with a sled. And which is like something you'd never see back in the day. More common now. Yeah, a lot more common. Now you can actually find a gym pretty easily that has that available for you. You know, I do want to say, so I just bought my dad a membership over at the club sport, which is a really nice place, right? So was it Silver Creek down here in San Jose? And my dad would never, my dad's, you know, he's a poor immigrant. He would never spend more than $10 a month on a gym membership. But I got it for him because he wants to go, he likes to use steam room, sauna kind of stuff. And he's been going to his, the local cheap gym and I took him in and he walked around. He's like, wow, this is really nice. The truth is, you get what you pay for often when it comes to gyms. Now, what's funny is that people will balk at spending 80 bucks a month or a hundred bucks a month on a gym, but they would have no problem spending that much on streaming services or on their cell phone. That's such a good point. So like that's a, it's so funny how we are that way. Like, well, we've been conditioned with like 24 our fitnesses and plated fitnesses where they're offering- They should be like $9. Yeah, nine to 20 something dollars. And so everybody, which I used to get really annoyed working in like a, like in a nicer sport box where people are conditioned for these low prices. Like dude, the amenities that you get for this, for that price is crazy. Also, you know who works out at gyms that are $9 a month? Everybody. Everybody. So if you like overcrowded, not enough money to pay staff to clean it properly, not enough money to pay staff to walk around. People do ninja moves on cable machines all day. And also like an equipment goes down and you go to a gym that's inexpensive and it's down for a month or two months. So, I mean- It's so true. You do get what you pay for. You do. And it does sound like a lot of money to pay a hundred something bucks, but how many things do we pay way more than that? If you work out consistently every week, okay, if you go two or three days a week, spending money on a really good quality gym is worth its weight in gold because it's because all the things that I talked about, it totally is. So that's what I always recommend people. But I look at cleanliness, how much equipment is broken. You could tell, you could walk through gym and see if anything says out of order. If you see more than one piece of equipment that says out of order, not a good sign. And then go there during prime time or the times that you like to work out. What does the crowd look like? What are you dealing with? What's a good body fat percentage for a woman bulking? Oh, that's actually a good question. I would say you probably, well, okay. Well, yeah, wait a second here because I'm gonna challenge you. I know where you're going. Yeah, I don't care what body fat percentage you are. Here's a fine bulking though. Yeah, well, okay, here's a problem. I think bulking is such a, is not a good word. Reverse dieting is a better way to say this. Yeah, because bulking sounds like I'm trying to add tons of weight to my body. Right, right. Well, it deters a lot of women for me. Exactly, which is why I don't want to, which is why I don't even like saying that. Here's the deal, I mean, a bulk, a reverse diet is essentially the same thing. You are adding calories, additional calories back into the diet. Well, simultaneously doing strength training. What? Trying to build muscle, right? Trying to speed up the metabolism, build muscle. That's right. That's a very, very good point. So, even if I had a obese woman come to me, I would probably, not probably, I for sure would put her on a quote unquote bulk or reverse diet to start her out. Almost every time, or every time in my career that I had somebody that overweight, they had yo-yo dieted so many times that their caloric intake was really low considering how much weight they had on their body, and I didn't want to just cut them from that place. You didn't have a lot of room. Right, so if she came to me or he came to me, either one, we're talking about a woman here, if she came to me and she was 45, 50% body fat, percentage was really high, I would still bulk her or reverse diet her first. Very good point. So, just to illustrate it further, if somebody had to lose 80 pounds, 80 pounds of body fat, okay, and you have them track their calories and they're eating 2,500 calories a day, which for a woman, it doesn't sound too bad, right? However, we need to lose 80 pounds. That's gonna take a long time of cutting those calories down. We may end up at 1,300, 1,200, 1,100 calories at the end of the weight loss and then we're totally screwed. What do we do now? Your metabolism's running off of these really, really low calories. So, that's a really, really good point. I like to get, I like to start people on a cut when their calories are high enough to where I can cut from them and be comfortable. Which is like- Not high enough on their own, but high enough to where I can cut them. Which is one in a million. One in a million. Yeah. You're gonna get, especially someone who's coming to you who wants to lose body fat, rarely ever are they in a healthy, caloric place for you just to start them on a cut. So, almost always, do you have to start off with like this, you know, reverse diet slice? But a reverse diet is not. So, bulking, you know, it kind of refers to the old school method of bulking and bodybuilding where you were just trying to pack on as much weight as possible. A reverse diet's much slower. Yeah. So, you're not gonna take someone from 2,500 calories like, oh cool, we're gonna reverse diet, here's 3,500 calories. That's way too much. Honestly, what it looks like for the most is a real generic way is you are eating when you're hungry, but making whole food, healthy choices, and you're training to get strong. That's what it looks like. You don't need to be force feeding. I wouldn't be putting, I wouldn't put my female client on a bulk where I'm telling her to like stuff down extra calories or a gain or shake. It literally would be, listen, when you're hungry, I want you to eat. I want you to be satisfied and I want you to make these types, and I'd give for examples of types of meals, these types of choices, whole foods. And if you're hungry again, eat more whole foods. And then when we train, we're gonna train to get strong. That would be the goal. And then what happens is you see strength things go up and eventually the strength transfers becomes muscle. And then because you have more muscle and because you're building more muscle and moving in that direction, metabolism starts to speed up and then you start to see body composition change. So the scale doesn't move, but the person becomes leaner as they build muscle. And then eventually they stop building tons of muscle and the fat loss starts to really happen. And that sets you up for success. So I'm glad you went in that direction. Next question is from lock legs, legs locks. How does TRT affect fat loss diets considering extra water retention, et cetera? All right, so forget the water retention aspect of it because going on TRT, if your hormones are controlled and accounted for, you're not gonna get tons of water retention. And this is why by the way, so we have a site mphormones.com and we're working with a group of doctors. And what you pay for when you go to a good place or the doctors, not the testosterone, every place that does TRT has testosterone. And it's cheap. The doctors are what you pay for to monitor this kind of stuff. So I did wanna say that because if you're on TRT, meaning you're on enough testosterone to bring you into good normal levels, you shouldn't have all this crazy water retention and stuff like that. That's usually, they're not balancing you out, okay? So that being said, okay, low testosterone is connected to lower muscle mass and more body fat. Higher testosterone, all within the range of normal, is connected to more muscle mass and less body fat. So if you look at the studies on TRT, men going on TRT, and I think they have some with women, some studies with women as well, because women also have testosterone just a much smaller amount. But in the studies, they show that just putting men who have low testosterone on testosterone to bring it up to high normal, not even working out, not changing their diet, not that I recommend that. I think if you go on TRT, good time to also really dial in your diet and exercise. But in these studies, just going on TRT, they lose body fat and they build muscle. Because testosterone indirectly is a fat burning hormone, indirectly in the sense that. Not to mention, it's also sending a signal around the clock 24 seven to build muscle. So if you eat, this was like one of the biggest things that I noticed when I was off of testosterone for that extended period of time, and then I got back on therapy. One of the things that made me feel the best was this, was just simply like, I could eat. Like, and I did before. And it was a muscle. Yes, it would actually, I would actually build muscle. So I got leaner much easier than when I was off. When I was off and my hormones were in the tank, they're in the dump, I was dieting and still struggling to lose any sort of body fat at all. And even slightly eating off the diet felt like it just stuck to my body. So you think this question then, it's more related to probably the diet on some level, like whatever they have included in their diet that could create this water retention. Well, if your testosterone goes crazy high, you're gonna get a level of water retention that you can't control, okay? But if it's monitored properly, it's the conversion to estrogen and other factors where your hormones are low off, that tends to cause water retention. So you shouldn't see, once you get to the point where everything's balanced and monitored, you shouldn't get all this water retention. Well, this question's, okay, how does TRT affect fat loss diets considering extra water retention? First of all, those are two separate things. Fat loss is one thing and water in your body is totally different. So they're not even related in this sense. So they don't affect each other. Like your water, holding on to water, not holding on to water does not affect your fat loss and your fat loss doesn't affect your water retention or not, right? So they're separate. Now testosterone, as it says, is it does burn body fat indirectly. So it's not a direct fat burner, but because it signals the body to partition calories to muscle. And because of the metabolism boosting effects of the more muscle, fat loss tends to happen. So what you tend to see from anecdote from people who go on TRT is they'll build strength, build muscle, and then you start to see fat loss. Not unlike what we talked about earlier with the reverse diet. Where you reverse diet, someone get their muscle to come up and then the fat loss starts to happen. So that's kind of how it works out. But again, you don't just wanna go on testosterone and be like, this is cool, all right, great. Because how- Everything's accounted for now. Yeah, how your body reacts and responds and how it converts some of it to estrogen and how you feel all these things need to be looked at by somebody who knows what they're doing and then they can individualize it to make it work really well for you. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump Justin. Adam is on Instagram at Mind Pump Adam and you can find me on Twitter at Mind Pump South. How do I incorporate cardio and not lose muscle? Seen people do this before where they'll start to lose the sharpness of their muscles or they'll start to lose the sculpt a little bit and that's disheartening. But if you do it right, then you minimize that muscle loss or that metabolism slowdown. In fact, if you're right, you can actually speed up your metabolism at the same time that you build stamina and endurance. You just have to be able to kind of program it properly. And the way to program it improperly is just go do it as much cardio as you can for as long as you can. Right.