 Oh boy, I'm excited for today's giveaway, MAPS PowerLift. This is a very popular MAPS program, specifically designed for those of you that wanna get really strong in the competitive power lifts, right? So squat, the deadlift, and the bench press. This program is excellent, and we're gonna give it away for free. Here's how you can win free access to that incredible program. Leave a comment below in the first 24 hours that we drop this episode, turn on your notifications, and subscribe to this channel. You gotta do all of those things. If we like your comment, we'll notify you and you get free access to that incredible workout program. Also, before we get to this incredible episode, it's a great show today, by the way, you're gonna love it. We have some sales going on, our workout programs, okay? So here they are. MAPS Anywhere, this is the Equipment Free workout program, is 50% off. And then we have the Fit Mom Bundle, which has three workout programs. MAPS Anywhere, MAPS Hit, and MAPS Endobolic. So those are the three workout programs in there and the Intuitive Nutrition Guide to help you with the diet. So all of that is bundled. It's already discounted. We're gonna take an additional 50% off. So that's the sale going on right now. If you're interested, head over to MAPSfitnessproducts.com and use the code November 50 for that discount. All right, here comes the show. All right, so today's Fit Tip, Frequency, Volume, and Intensity. There's an inverse relationship between all of them. In other words, one goes up, oftentimes one of the others, or both of the others, has to go down, all right? Thoughts, gentlemen on that. Is it oftentimes or is it always? You know, I would say probably almost always, right? Unless the total combination is okay if one goes up and the others stay the same, but that's really the case, right? Yeah, the only case where I'd say that's not true, 100% of the time, would be maybe with a beginner and you started them really low and you're kind of increasing everything at the same time, right? Yeah, that makes sense. I start somebody one day a week. They're only doing two sets per muscle group and that was, we did that for three weeks, let's say, and then I feel like they're progressing well and now I go to two days a week and I basically double everything, increased frequency, increased volume, right? And maybe even potentially intensity. So that's about the only time I could think where that rule is not 100%. In other words, it's like volume would be like the total amount of work that you're doing, right? Frequency is how often you train or how often you train a body part. And then of course, intensity is how hard you work out and if you work out harder, then typically you have to lower your volume or frequency or if you add a bunch of sets, typically you have to kind of reduce the intensity a little bit or if you start working out each body part more often, you know, same thing. I wish I really understood this when I was younger. I did not fully grasp this as a young, you know, lifter. Well, you really see the science of this with Olympic lifters, right? And I think that's probably the best example out there of like a really throw studied way to train that has like a specific type of progression with that. And they always tend to train with a lower intensity, higher frequency, higher volume. And then they express the intensity like solely on its own to see what that's produced strength-wise. I learned a lot from watching Olympic lifters later on. I normally didn't even pay attention to them because they weren't bodybuilders or power lifters. And then I said, you know, they're the most studied strength athletes, at least scientific studies. Let me see how they train. And I had no idea that they trained as often as they did but at sub-maximal intensities. They would train with far lighter weight than what they could potentially lift just, but they would do it so often. I mean, you also see it with gymnast too. If you're expressing that much intensity, you can only do that for short bursts, you know, to be effective and have that kind of control over your body. I mean, it's just one of those things, even if you go through it and you try to kind of like, just blaze your way through the intensity and keep as high as you can, you're only gonna go so far. Is there a simple and practical way that you guys without having to like track this? Cause this could be difficult for, I mean, I failed at this for many years. I'd say the way you did, the way you've talked about in the past is one of the better ways. I don't think there's a perfect way though, right? But you know, it was yours. You did like sets times. Yeah, sets times reps times weight equals total volume. Total volume. Which maybe Andrew could get that. It's a great formula there for people. Yeah, put that up there. And then where it gets a little weird is where people like, when you talk about compound movements and then somebody going, well, is that, do I add that on the tricep? Is that, or is shoulders are involved there too? Plus not every exercise is equal. So kind of a generic way that I did it, right? It's not perfect, but I'm always trying to think of like, okay, if you're telling this to the general population, let's be real, how many people are gonna sit down and track and write down every single thing like that and measure and calculate? I know. Yeah, I know there's not. So I would take like the big five, since those are the, one, those are gonna tax the CNS the most. Those are the biggest bang for your buck exercise. They're gonna move the needle the most. So take like the big five for your big compound lifts that you do. And just track those. And then just track those. I think that right there will help people out a lot just on how much they should either scale up or scale back based off of what they're doing. Yeah, I remember when I was younger, reading about how the old time strength athletes used to train and it was typically they'd hit the whole body a few days a week. The mistake I made, and I think you guys have done, you guys talked about making the exact same mistake was, I didn't lower the volume or the intensity. I just tripled everything. So I would do 15 sets for chest once a week before. And I said, oh, I should do this three days a week. So I did 15 sets three days a week with the same intensity. And I failed miserably, like I got terrible results. And then I realized, wait a minute, I was doing 15 sets per four once a week. What if I just did five sets each time? So I'm doing three times the frequency, same total amount of sets. Let's see what happens. And then I got a great result. You gotta pay attention to those things. And what's cool about this is let's say like for me, every other week or so, I can only do about maybe 40 to 45 minute workouts. I dropped my kids off at school. I have about 40 minutes before we start work. Those workouts, I ramp the intensity up because I'm doing way less, way less volume, way less sets. I'm pushing much harder than like weeks like this when I don't have the kids with me and I have an hour and 20 minutes to workout. I can do way more volume. I'm not going nearly as hard. Both have their value, but you gotta pay attention to them. Well, since this is so subjective, are there things that you guys are paying attention to as feedback to yourself? Like, okay, if I'm doing this correctly, am I, did I add too many sets and reps or did I take back, is there something that you're paying attention to? Obviously tracking and measuring is, I think probably one of the best ways to do this is to make sure that you're scaling appropriately. But since I also know that most people won't do that, are there certain things that are like red flags of like, oh, you did too much? Well, I start to notice a bit of joint pain and that's one of those things when I ramp the volume up a bit more, especially on the compound lifts. And so that's something I gauge based on like how many, where I was at with those specific sets, but to your point of like those compound lifts taxing the CNS the most, those are the ones I'm always kind of cycling through the week is did I hit those five lifts and did I rotate them correctly? And everything else is complementary to that. So I basically structure the whole rest of my workout based off of like, if I got two or three of those major compound lifts. I'm like you, I start to notice joint pain. I start to get weaker. I feel more fatigued. These are kind of subjective things, right? I feel a little bit more soreness, not getting as good of a pump. I feel like I have to train at a lower intensity because I just don't feel like I have it in me. Then I typically, it's because I'm doing too much. So I bring it down and make myself, speaking of CNS and recovery, I'm gonna tread lightly here because I don't want to advertise anything in particular and specifically with what I'm about to talk about without any real studies supporting it. So this is my own subjective experience, okay? So I know the audience knows we work with a company called Ned and they produce very high quality hemp oil extracts. So hemp has all these cannabinoids that have effects in the body. It doesn't have THC. So hemp is very closely related to the marijuana plant. The difference being marijuana has lots of THC in it. Hemp plant has the other cannabinoids. So it's not gonna make you get that high but cannabinoids have other effects in the body, reduce inflammation, make you feel relaxed. There's a lot of other potentially beneficial effects, right? So they have a product called de-stress, which is new. And I've tried all their other products, they're always really good. The de-stress for, this is again my own experience, for recovery, ridiculous. It's ridiculous. So I've been taking it now semi-regularly. I haven't used the sleep in a while. So Ned's sleep like knocks me out and I stopped using their normal hemp oil extract. I'm using the de-stress one now which is higher in a cannabinoid known as CBG which is they call the parent cannabinoid. So it has all these kind of general effects including relaxing the body and lots of anti-inflammatory effects, also got CBD. And I swear to God, did I take this? If I feel like I'm overtrained or a little sore or stiff and I notice the next day I feel, it's like I'm either recovering faster or there's like this anti-inflammatory. No way, do you really think that hemp can be helping that much? Do you take it right after you work out? No, for you to actually feel like that, like recover? You know, I'm pretty sensitive to stuff. So, and I've been doing it now. Like I wanna call bullshit on that. There's like no way, dude. Well, so here's the deal. Cannabinoids definitely have a systemic, this is my explanation is what I think, right? They definitely have this kind of systemic anti-inflammatory effect. Now it's not anti-inflammatory like ibuprofen, right? Or naproxen, right? Which literally these are NSAIDs. They go into the body and they prevent the production of prostagladins which contribute to inflammation. So it's like a hammer, hammering inflammation. And if you use them too often, you'll see in studies you'll get reduced muscle mass and increased risks of injury because your body needs those inflammatory markers to heal and build muscle. So you don't wanna block them completely. What you wanna do, if you're slightly over trained is just kind of modulate the inflammatory system. So it's not a little bit maybe runaway or whatever. I think that's what's happening because the cannabinoid system is more like a dimmer switch on a light, not like turning it off. So I think that's what might be happening. And again, I'm trading lightly because this has only been maybe a couple of weeks but I just, I feel like it's got this kind of recovery effect. You know when you train really hard. Could you be getting into a parasympathetic state faster because of it too? I mean, maybe it's compounding because of that. I think so. Have you guys used the de-stress yet? I have used it. Oh, so. I haven't used it consistently and I haven't used it with the intent that you are right now because I just, I can't, I don't think I can wrap my brain around the fact that hemp oil could be potentially helping you recover faster. I think maybe recover faster is the wrong thing to say. I think maybe. Yeah, I don't like that. You know, I don't like that because a lot of, this is where how it got marketed within the bodybuilding space, which annoys me. It's like you got these jacked out bodybuilders on steroids and stuff like that and they're pushing like hemp oil because I recover so much quicker and faster. I just cringe at that because as valuable as I think hemp is and I swear by it, I love the product and stuff like that. It's not how I use it. It's not the main reason. It's more. That's why I'm careful with how I'm saying it. You know what it probably is? Maybe it's keeping, there's that line of overtraining and maybe it's like if you overtrain a little bit, it helps. I don't think it's like a regular post-workout recovery supplement. You know what I'm saying? Yeah. I think it's more like, oh crap, I'm a little bit overstressed or overtrained than it might help a little bit. What I was saying is there's studies to support like getting into that state, calming the body down and if you can do that, say an hour faster, like so when you work out, like you were heightened, you're amped up and it probably takes, I don't know and I'm just speculating right now, you know, an hour, two, three hours for the body to completely calm down and then it to switch over now into recovery and rebuild mode, right? So, you know, if you cut that time in half and that every single day over time, I mean, how much do you think that, is there any, regardless, not just talking about him, forget him, just being able to get yourself into that state at a faster? Not specifically, but of course, if you get good sleep, if you have a good meditation, I guess practice or things that tend to help with that, you do know, people do get better results or on the flip side, if they're too stressed or too in that sympathetic state, they tend to break their body down too often and I don't use it post workout, so it's not like I'm doing it right after my workout, I'm doing this in the evening, but I'm just noticing I'm less, like less of the symptoms of overtraining. Yeah, see, I would wonder too, then if maybe some of what you're feeling too is just maybe just better stress or better sleep, I mean, you know what I'm saying? Well, what's the class of supplements called like with mushrooms and everything, where they basically just help to kind of not- Adaptogens. Adaptogens, right. So it doesn't allow too loud a signal, too low of a signal, it sort of like balances it out. You know, that's a great question. I wonder if you could classify cannabinoids as adaptogens because they do do that. For example, in studies with people who have depressed immune systems, cannabinoids can help the immune system be a little bit more robust. And then in cases where people's immune systems are out of control, like they have autoimmune issues, cannabinoids have shown to bring down the immune response. So that's, I mean, almost the definition of what an adaptogen would do, right? Well, it seems to like, you know, it's kind of built in, especially like we found like, we always thought that if you're smoking in a bunch, like you should have the same type of problems you had with like tobacco and all these, but it somewhat mitigates, you know, some of the damage that you get from smoking it. Yeah, that's true. They can't connect smoking cannabis to lung cancer, probably because it also fights it at the same time. It's not officially an adaptogen. Oh yeah, what does that say there, Doug? It meets all the requirements. Oh, interesting. Yeah. Yeah, adaptogen's an interesting category of supplements. I wouldn't even know how they... I mean, that's a fairly new thing, like they didn't really like discuss that. Like I don't remember that being around when we were training. Not in Western spaces, but adaptogens have been used in Ayurvedic and Chinese medicine for thousands of years. Do you think it's just because it's minimal as far as the benefits behind it? I don't think you take an adapt... It's not like caffeine, like you take an adaptogen and you're like, oh my God, I feel it. It's like you gotta take it for a little while and then, oh, okay, I think I'm feeling better. You know, I feel less stressed. That's where I could see like you could make the case for kind of your point is like if you were consistently using like a de-stressed, you know, full spectrum hemp product like that. And, you know, every night for say a month, you got 5% better sleep because of it. You know, that's compounded over a month's time. That's a lot better sleep towards your process of recovering, rebuilding. And I could see it working like that, but like the boom, take it right after a workout. This helps get me, you know, recover from being sore from the last... That's why I'm careful with saying it because I don't want to advertise it as like a bodybuilding supplement. That's not, that's not what it is. You want to know what you guys are not careful about is the way you guys recommend movies on this fucking show. And I just want to point out, because Doug wanted me to talk about it. He said that the movie that you guys chose this weekend was fucking awful, the Tom Hanks Finch one. Amen, we got cocky, dude. You guys are so excited. We go in sci-fi category and you go, yuck! You know why? It's okay, here's why. First of all, I had no idea what the movie was about. All I saw, yeah, all we saw was the picture. We saw a robot. You have Tom Hanks and you have a robot and it looks like, you know, whatever like apocalyptic setting. I'm like, okay, this has to be somewhat good, right? Yes, that's 100% what happened to me. It's Tom Hanks. Yeah, this is the checklist, dystopian future, check. Robot, check. Tom Hanks, check, this might be good. I mean, we didn't factor in the writing. Yeah, that was a big, big lesson. It was bad, it was terrible. The writing was really bad. You know what, I didn't even see who made the film. I didn't see who made it, but it was not good. Dude, it was the modern day short circuit, right? Oh my God. I'm pretty, like, except in apocalyptic setting. It was Johnny 5, 100%. Same thing, but worse. Like, I mean, right? It really was. Like, it was exactly... One of the lines, it was like, I know you were born yesterday, but can you grow up? Yeah. That's what he said to his robot. I was like, dude, somebody wrote that, okay? Like, whoosh! Yeah, it was a slappy film. The only cool thing about it was some of the ways that Tom Hanks' character made vehicles to travel through, like, because I guess the UV rays were real strong because the ozone layer was destroyed. Yeah. And that was, I was okay. I was kind of like, oh, that's an interesting Winnebago. You know, the way you put that together. Besides that, everything else sucked. What's the one he did where he talked to the volleyball forever? What was that? Castaway. Castaway. Because that one was such a hit, I feel like everybody's like, tries to do this thing. Like, can we build a whole movie around one character? Yeah. You know what I'm saying? It's been a trend ever since then. Dude, and there was no, like there was, they alluded to like this imposing force, like of these like raiders coming and then they never show them. Yeah, that was so disappointing. Like, dude, there's like no conflict here. Yeah, totally sucked. And that was a weak robot. Yeah. Well, you know, speaking of tech stuff, and I think you walked out of the room on this, Sal. So you missed this. We watched the 007 this weekend also, or I watched some of it. You know, I can't get into the 007 anymore. It's so predictable to me. That's why I walked out. It's just like the same, oh, cool, he's going to get away. Nobody could shoot him. Oh my God, look how cool his car is. He's shooting everybody. Wow. I mean, yeah, that's what, it's a formula. Yeah, it's like, so anyway, but what happened with this? Well, there was something that was cool. I saw it on Justin's notes and I was like, you know, I don't think Sal even seen it. I was trying to find it on YouTube so I could share it with you so we could actually have this conversation. But there's a part in it. This isn't going to ruin the movie because it's not even that important. But Justin and I were both like, oh, that's kind of cool. And is that possible? So they had to like jump down this elevator shaft or something I don't even remember what it was, but it was a deep shaft that they had to jump down in and they suited up real quick and you're not sure. And then they throw down like all these balls and they all stick to the walls all the way down. Sticking magnets basically. Yeah. And they hit a button. It lights up like red. And then they have a suit on with all these magnets and then they just jump. And then at the very bottom. Three falls all the way to the bottom. And then once it turns red basically like it changes the charge and then it holds them and suspends them before he hits the ground. Oh, that's cool. You know, like when you have two magnets that are really strong and you can't push them together like that. So imagine you have the suit with the opposite charge. Oh, that's cool. Yeah, and they jump through it and they just catch and balance like that. That's pretty cool. Yeah. I thought that was an interesting idea. You know, it's a lot of the sci-fi tech in movies. So if you have a pacemaker though. Come out. Stop my heart. I was gonna say a lot of these movies with these technology in the past oftentimes comes kind of true in the future. They conceptualize it based off of like, you know, current tech and work and potentially go. Like speaking of magnets, you guys have seen rail guns, right? I was watching videos of rail guns this weekend. Yeah, dude. Oh, I'm a. You ever seen a rail gun? No, remind me what that is. The Navy has, I think they have two ships with rail guns because they take up so much power in this whole heavy. Like it shoots like a steel bar or something like that. Yeah. It's like the ultimate like lowest form of friction because you have electromagnetic way of basically just catapulting this thing. Bro, they fire like a tongues, tongues and steel rod, which is like their bullet or whatever. So fast. You need no war. You don't need any explosives on it. It'll literally hit with such an impact that it goes through and explodes everything. Multiple buildings just. Oh, bro. It's the fastest most. I forgot what they, they showed like how fast the conventional bullet travels. And then one of these things travels like thousands of times faster. It's like the Tesla bullets. Yes. It basically can create like a meteor. You know, on earth just. It hitting so hard. It shove it through everything. And with actually pretty damn good accuracy. So one way that they use that, I was watching this cool video on it, is they'll aim these rail guns at incoming missiles. They'll fire them up into the sky. And then the, whatever they're firing out, once it gets close to the missile, it, the front opens and it shoots debris out to hit the, to make sure that the missile detonates in the air. I thought that was so cool. Yeah. That's really cool. But yeah, there was a, there was this concept where they would put these rail guns on satellites and fire down tungsten steel rods, right? No explosives, but they come in so fast and hit the ground so hard that it would cause craters, right? It would explode with the force of like massive nuke. Because they fire them from space. Isn't that cool that all of our innovation, dude, we have so much innovation that will just kill us all now. I mean, isn't that exciting? Doesn't it? Is it me or does it just feel like it's accelerating right now? And I feel like this whole talk around the metaverse is maybe promoting that, you know, because I felt like it was, this is such a buzz term right now. Oh my God. Well, did you see Disney's announcement too? They're going to do one. They're into, I mean, ever, it's, it's, everyone's moving in that direction. What's it going to look like? I don't know, dude. I mean, it's going to, I imagine it's going to be a little clunky at the beginning, but I mean, so we're video games just 20 years ago. So it's going to be like this, right? From 30 years ago. So it's going to be like this, right? You could go to Disney's metaverse, Google's metaverse. It's not going to be like that. No, no, no, it's not going to be like that. It's going to be a metaverse. It's more like the internet. Right, so you have a website and you have a network. So you could walk into different, you could just visit different areas of this metaverse. It's like Wreck-It Ralph 2. Is that where we're going here? Yeah. Yeah. I think he's in a video game, but he's in. Yeah, but it's a metaverse. No, but he actually goes the second way. He goes into the internet. You're right, you're right. And he's like, oh, there's Google and there's real places. Yeah, so it's not like, they're not competing, right? So Disney doing it isn't, it's not like, oh, who's going to win? Google, Facebook or whatever. It's like they're all in a sense working together to build this, you know, another online, you know, a digital platform that everybody is. It's going to get weird. Like how are they going to stop weirdos going to Disneyland's, you know, metaverse or? They can't. Kids going to like- I mean, is it really any different than that in the real world? I mean, they put stuff up to, you have security and you have checks and you have things. I mean, it won't be that much different, right? Maybe, right? But sometimes I feel like it's- I mean, it will be a lot different. I feel like it's easier to trick people, you know, because you see my avatar and all of the rest of the- Yeah, but there's also less risk because it's not real life. If a creep gets into Disneyland in real life, you know, some pedophile who is going to do harm, that's very dangerous, you know? If a pedophile gets in Disney metaverse, yeah, it would be bad and maybe some kids see some bad things, but at the end of the day, like it's not as dangerous as- That's not the strategy. The strategy is they go in, they earn a kid's trust. Right. And then they- I'm not saying that there's risk in everything that we do, but in your opinion, what is more risky, a real pedophile in real life, being able to grab your child at Disneyland or one in the digital world? Yeah. I mean, I'm sure there's potential for more. You're saying we shouldn't live in the real world because it's more dangerous. No, no, I think I've already came out and said that I will probably most likely be the unplugged. You know, I don't think that I'm not intro- I wasn't even- You're gonna be the old funny daddy. I get, I mean, it doesn't mean that I won't dabble. I mean, I play, like I play video games, you know, once every six months, like I play a video game with my buddies. So, you know, I'm sure I'll have the option to jump in the metaverse and play around, see what it's all about. I'm not gonna be like that. I'm not gonna be like anti it. I don't want anything to do with it, but I just, real life is just- More interesting. Yeah, way more interesting to me. It's hard to say. I mean, I could see if it's cool, like it could be something that you kind of just go in every now and then and just try to make sure that you have like boundaries. But yeah, I don't know. Like I guarantee it's gonna be clunky for a while. Did you guys hear the full episode of Shapiro with Rodion? I'm halfway through. He talked about a philosopher back in the 60s predicting something like this. And you know why he said it wouldn't work? Oh, because there weren't real risks. Yeah, I thought that was really interesting, but you know, that's part of what addicts people to gambling is the loss part. That you can actually lose. It's not the winning. Yeah, it's not, it's the fact that you can- Yeah, gambling isn't fun if you never lose. Yeah. And you always bring up that great- Just lose all your bitcoins. Twilight Zone episode. Yeah, the Twilight Zone episode. And that highlights that really well. Like you think you would wanna win all the time and have everything you really want, but maybe you don't. And maybe that's what the metaverse is gonna do for everybody is maybe initially everybody is gonna wanna do it. And everybody is gonna make their avatar amazing and they always win, they're always pretty and they have all the cool stuff. And then they're gonna still be just as fucking miserable as they were before they got in this and realize- I think so. This is utopia. I think so, unless it's like- Does it mean anything though? Metaverse 2.0, if you die here, you die for real. Yeah. Oh my god. Facebook comes and kills you. You have the haptic suit that's just like you're getting stabbed. Oh, this is cool. Or you get like amount of lives. You get five. Like shocks you really bad. Use them wisely. You know, this reminds me of an article I read over the weekend. Harvard Professor, who is an expert on happiness and what makes us actually happy, wrote this article about, and basically the title was if you win $20 million won't make you happy. And what he talks about in this article is they literally show studies and this is well documented that besides having your basic needs met, for example, you know, you need a house, you need food, water, you need to not be stressing that you're not gonna be able to pay for certain basic necessities, past that point studies show that like somebody winning $20 million within three months to a year, they return right back to their baseline of happiness. So they get all this money, they're happier for a short period of time. And then after that, right back to where they were before. And so he listed the things that actually do make us like genuinely happier, like long lasting happiness. One of them was friends and family for spending time. Another one was gratitude, which was another one, forgiveness. He actually listed forgiveness. And he cited studies where you have this kind of long-term, you know, issue with a person or a situation, being able to let it go and forgive that individual increases a person's happiness. That was a very interesting article, it's really good. It's one, it's a hard one. Experiences weren't in there? I think so, let me double check. Yeah, I would think life experiences would be in there, I would think. Yeah, I would think so, that that would be one of them. But I remember the friends and family. But we talked about that when we interviewed David Hansen from Basecamp, right? That was the same. Giving was the other one. They say his last name, right Doug? Hansen? No. I didn't, did I? I'm not sure, Hannah Meyer or something like that? No, that's his middle name. Oh, is it? Yeah, David, Hannah Meyer, Hansen. I think it's, yeah, I'm totally fucking up David, I apologize. But yeah, no, he talked about the same thing, right? The difference between making zero dollars and a million dollars a year is crazy. It's like astronaut difference, right? It's just, there's huge, but a million to 10 million and above is other than like being able to fly your own rocket ship and do some shit like that. He goes, there's not a lot that you can't do if you're making a million dollars versus if you were making 10 million dollars. Have you ever seen the charts on happiness as you age where like it starts out high when you're a kid kind of goes down in middle age and then comes back up after middle? Speaking of which, middle age, is this a big birthday for you? Yeah, no, we're in the middle of it, right? So I'm technically the 16th is my birthday, the 15th is Katrina's birthday, so hers is first, but this is the 40 for me. And do you remember when like those parties used to have like over the hill and it had like black, you know, like everything was like downhill from there? I wonder if Katrina will decorate like that this weekend. We'll see if she does something like that. But she set up like, you know, Adam's 40th bonanza month, you know? So I've been every, I haven't really shared much of this on the podcast, but every weekend that there's been something that we did like the first one, I was out with my brother-in-law, I took the ATV out and haven't rode that. We did a bunch of back country stuff, it was nice, she pretty much watched Max and set it all up so I could do that. Tomorrow, I've got skydiving tonight, yeah. Hold on a second, are you gonna go jump out of a plane tomorrow? Yeah, and I guess we're, we are doing the highest jump in the United States. I don't know if you knew that Justin or not. I was, yeah, I just agreed and I don't have no idea what I'm getting myself into. We should record a lot of back episodes to see what happens. Back over where I'm at is the highest jump, so I don't know the exact, I mean, if you're gonna do it, you do it. That was actually a surprise to me that she put that on there. She was actually, you know, you don't really seem that excited for it. I said, well, you know, this was like a bucket list item I thought when I was like 25, it was less of a bucket list item as I got older. Are you nervous? Yeah, I mean, a little but not really. You know that riding a mountain bike is more dangerous than jumping out of a plane. Do you know that? Statistically, yeah, or riding a motorcycle. Like you mean one versus one or just total amount of time? Just in general, just like more people die from downhill mountain biking. Well, yeah, because way more people mountain bike. Well, no, as a percentage, as a percentage, yeah. No, it's way less riskier than what you would think. I mean, you're attached to somebody else, he's got multiple shoots. Are they gonna be like, squirrel suiting or whatever you call that? Yeah, that's different. That's totally different. But we've got that and then we have the... Bro, you're not even nervous about that. No, not too bad. I mean, well, I guess I'll tell him there. You can ask me when I'm like going up in the plane and like getting ready to jump out the door, I'm sure I'll have some nerves. I'm not like, yeah, I definitely want some nerves. I'm just nervous about the dude on my back, you know. I just hope he smells good in there, anything. I don't want some stinking. Whispers in your ear? Heavy guy. As little dudes. As they're following, like kissing your ear? No! Stop! I look over, I just see Justin flipping. Listen, we're taking this all the way down. We miscalculated your weight. Sorry. Yeah. Then we're doing a five-star Michelin restaurant tonight that this is the first time I've ever been to a restaurant like this. We had to put, so she reserved it almost a month ago, you have to put $200 down non-refundable to reserve a table to go eat there. They called her yesterday to confirm to make sure that we're going. It's less than 24 hours and they say, so if you don't show up, each person gets charged $140, no matter what. So it'll be a $300 bill for me if I didn't show up to the restaurant. Wow, what do they serve there? I know, isn't that crazy? I don't know, we'll find out. They're like old-flake meat. And then what was the other thing we got going on? And then we had the big party, right? So we had the party going on. Now, are you, what is turning 40? Does that mean anything to you? Nothing, it means absolutely nothing to me because I'm the youngest of the group, of you guys, of my best friends, Katrina's a year older, I'm literally the baby. So I've been saying I'm 40 for the last three years. So it doesn't really mean anything to me. I was looking forward to it. I feel like 40s is like the best, I don't know, I feel like that's the best decade looking forward for me at least. I don't think there was any looking forward to me. I think that ended at either 21 or 30, maybe maybe I look forward to 30 a little bit. But I do, I enjoy getting older now, where I don't think I probably would have thought I would have. Like if you asked me at 20, what do you think about 40? I'm like, oh my God, I'll be almost dead, you know? Like that's gonna be, like literally when you're 20, you think 40 is so far away, right? So, but now, I mean, for sure, life gets better as you get older. It really does. It does. There's obviously things that I am not as athletic as I was when I was 25. I don't have the same kind of energy. I've got, you know, the aches and pains that pop up here and there that are nagging. But aside from that, everything else seems to be better. Yeah, you know, they've done studies on that and people think, the age that people think is old is 20 years older than them. So if you're 40, for example, if I would ask you, does 50 seem like you're getting old and be like, eh, not really, 60, you'd say, yeah. So it's always 20 years older. Isn't that weird? Yeah, so like Doug, I could ask Doug. Doug, does 100 sound really old to you? No, but seriously, like if I tell you, you know, 60 or 65 or 60, you might think, eh, but if I say 75, 80, then you say, yeah, it definitely is. But I think at some point, 80's old no matter what. So Katrina's like, oh, about you skydiving. Like Courtney was like having a hard time with it a little bit and she actually didn't even show up when I went on the F-16 flight. Like she refused to go and watch the whole thing. So I imagine that's actually even more risky. Probably. Yeah, I mean if you do statistics, yeah. Cause even in France, I remember that they had some incident just taking off and something like he hit the. Yeah, I would imagine what you did with that. Something happens and it would be so mad at you. Obviously so mad. Katrina, you're already insured. You're fine. You're gonna make a payday. No, actually, we haven't signed it exactly. Katrina's already done it. Katrina did it like. Yeah, yeah. She did it with like one of her old boyfriends. You're the weirdest person I know. You won't watch a scary movie, but you'll jump out of a plane. That makes absolutely zero logical sense. I don't, yes it does. I've explained this before and I'll explain it again for you because you still don't get it. Like I'm not against like adrenaline things that make me scared or push the limits. But when I sit down at 10 o'clock at night and I put my feet up from a day and smoke a joint, I don't wanna be scared in my fucking mind. What time? I wanna relax and I wanna be entertained and I wanna enjoy it. I don't want my heart racing like this right before I'm gonna try to go to bed. Like I watch movies to chill out. All right, so what time are you skydiving? I don't know, like late morning, so like 11. If I have you watch a scary ass movie at 11 a.m., you'll watch it? I mean. No, you liar. Has nothing to do with that. I mean, I have no desire to either though. So it's like. I can see you getting scared right now talking about it. Yeah. You're getting uncomfortable in your chair. Dude, make him watch Hills Have Eyes. 100%. This guy wanted to replay the beginning of 007 just cause there's like a scary part and you wanted to see my reaction. I saw him. 007, it's such a weird intro to 007. Yeah, it was not normal. Yeah. The mask is like, yeah. He's like, Adam said, oh, scared. Let's watch that again. Yeah, yeah, yeah. No, it's there. I like, I love roller coasters. You know, I love doing crazy shit on the snowboard and the wakeboard and stuff that pushing limits like that and I've been hurt. So I like adrenaline and I like doing these, but I'm in the mood for like, that's what I'm trying to do at that moment. And TV has always been this like, I wanna check out partially when I'm watching TV if that makes sense. It does. I want to kind of to melt into the couch and I don't, I don't wanna think or stress about anything. Hey, remember the weed commercial from the 90s tried to talk you out of smoking weed and the dog talking. Yeah. And the girl was literally melted into the couch cause she was smoking weed. Sarah. Sarah. She won't answer you. Or she can't. Why not? This is the way it's been. So she started smoking pot. Did that actually convince anybody not to smoke weed? No. We didn't do the opposite. That's my favorite part. Dogs can talk to you. Yeah. Melting into the couch. This looks hella fun. Cool. Talk to my dog. Yeah. Speaking of like adrenaline and tech and whatnot. So there is called like, I think it's called like the radical shark vehicle, but there's this new kind of, it's like a hybrid of almost like a submersible vehicle that goes like super fast under the water can jump out. Oh, I've seen it. And then back. Yeah. It's basically like the canopy almost of a. What's it called? A shark? Something. Radical shark. So they make it look like dolphins. Sharks. I want to see it. They'll make it look like killer whales. It looks fun, dude. Like really cool. Yeah. So it's literally, it looks like a shark or a dolphin and you fricking jam in this thing and you dive out. What's that? Is it called an amphibious vehicle? Is that what you say? Is that how you say it? Oh, I don't know. Amphibious. I think amphibious is just a vehicle on top of, you know, above water and under water. Doug, can you, can you school us on that maybe? I don't know the. Some kind of submersible. Oh, look at that. I got you guys. It's waterfall. Yeah, look, look, look. So he's inside this like, oh, they can show the outside of it though. What the hell? Yeah. So he's on the inside like on top of the water right now but it actually can dive down too. It looks like he goes hella fast. Yeah. Oh, yeah, look. See, it literally looks like a shark. A shark? Yeah. It may look like a shark, but you can get into all these like cool places. What the hell? And it goes underwater, above water. It looks like it's pretty cool, right? Okay, now where would somebody even be able to sign up to use this or could you even buy it? Or are we looking like a one off? Like a prototype. This is like a one off. I think it's new. I think it's like a prototype that they're messing with that. No, I've seen it. I've seen it for like, I saw it. It's like Mexico or something. You can do this. I don't know if you can do it there, but I know that they. There's a place you could do it. That's probably. Somewhere where there's less regulation. Yeah, yeah. Go ahead. Yeah, dude, that's so true. Did I ever tell you guys? That was the first place I seen the, remember when the rocket boot things first came out? I saw it in Mexico before starting. Oh, in Mexico, you could do everything. I remember one time seeing someone fall out of the fricking, you know, they do the, what do they do when they pull you in the parachute? What's that called? Parasailing. Parasailing, yeah. Someone fell out. Oh my God. In Mexico? Yeah, bro. Oh my God. Fell out. You could die from that. That's high enough to die. It's like concrete. That's not cool. Wow. I saw that. No, I don't know. They wouldn't die. They wouldn't pull them out. Oh really? Oh wow, that's like, that's super dangerous, dude. I know, it was fun. Hey, I had this morning store-bought bacon and you know what? It sucks. Butcher box bacon is legit compared to these other bacon. Oh, speaking, not to hijack your commercial, but you just reminded me of something. Doug, so I was telling you about the beef and broccolini Instapot thing that we love to make. And you asked me to try the, is it, so we got, so I, by the way, okay, I finally changed my box from getting shit all the time. And we did these, they're already pre-marinated flank steaks, I think is what Butcher box does. What? I've never gotten those. What was it? You told me- I like the flat iron. Oh, flat iron. That's what they're doing, yeah. But they're already marinated. Really? The ones I get aren't marinated. Oh, so these are, they have some of these ones that are already, yeah, it's the flank, or the flat iron steak. Is it an add-on or whatever on the box? Must be. Must be an add-on? I don't know. Well, I know Katrina changed our regular order and she was, because I was telling her, hey, you know, Sal and them been giving me shit about, we never changed the Butcher box. I needed, I literally said this, for commercial reasons, I gotta talk about everything that they have, let's try some new things. Yeah. And she was, oh no, we already did. And she brought them out of the freezer. And I was, and she showed me the flat iron steak and I was like, oh, this is what Doug literally just told me, have you tried that for your Instapot rest? Because Katrina does this broccolini and flat iron steak or flank steak type of recipe and it's like Asian fusion or whatever like that. I forgot all the sauces, I send them to you, I don't know what they are, but they're all these different like, Thai and spicy stuff, but it is so bomb. Oh, I'm gonna go check it out. Yeah, and she makes it in the Instapot, so it makes, you know, it is when you cook in that thing, like the meat falls apart and it's got this little spicy kick to it. But yeah, so I didn't know that Butcher box even did that, they have some really good cuts that are already like. Yeah, I ordered their brisket and the brisket was pre-cooked and set up and it's vacuum sealed and all you gotta do is take the brisket out and then- Just throw it in the oven. Put it in the oven for like 30, 40 minutes, I think it is, and it's not bad. It's actually pretty good. Yeah, that's how this- And brisket's hard, it's either crappy or good. This was pretty good, but it's an add-on, so I don't know if they'll have it anymore. Oh yes, oh, that's what you mean by add-on, like if it's just like a temporary thing that you do right now. Yeah, so when you go in it, the promotional meat. Yeah, when you go in and adjust your box, you have the meats that are always there and then they'll have specials every month for add-ons. So if you have Butcher box, I suggest you check every single month because you'll see some pretty good discounts and specials and lobster tails they had one time and stuff that you don't normally see that you can add in your box and you can add it every month. You know, I think they had to stop their free turkey because they were doing all the sign-ups, they were doing a free turkey until they ran out, I think, because I guess there's rumors that like a big portion of our population is not gonna be able to get a turkey for Thanksgiving. Have you heard that? Did you see the price? I've heard, yeah, price. Like doubled, right? 50% up or something like that? Doubled. Doubled it, huh? Yeah, I just read an article that, who was it? The guy that predicted the 2008 crash, they did the movie about him. What was that movie called? Oh yeah, I know you don't mind. The big short? Yeah, yeah, the big short. He said, oh, this looks very much like the beginning of what happened in the Weimar Republic with their hyperinflation where like investments were going crazy and everybody was making money. Inflation started getting out of control and then it went crazy and everything crashed. Dude, speaking of inflation and crazy and markets. So can you explain to me when, people talk about China having like one of the greatest comeback stories in their economy and just over, I think at the last, what, two decades, is that correct? Now, when we measure things like that and say that it's done so well, is it just GDP that we're measuring? Like how do we measure that? That's usually what we're looking at. Okay, so we're looking at GDP and GDP is consumers, government. It's government spending too. Government, yeah, government spending, real estate market, all of that's included in that. Yeah, so if government spending goes up considerably, GDP goes up as well. Even if they're spending it on digging holes and filling them back up. So you know that the real estate in China is the largest asset class in the world. So, and I didn't know this. So the US is, I think 23% of wealth in the United States is generated from real estate. In China, it's closer to 40 to 50%. Have you guys ever heard of ghost towns? Oh yeah. I did not fucking know about this. There's entire cities that are- Bro, this is like- Nobody lives in- Mind-blowing to me. And it's all on speculative like increase in real estate. They buy these properties. They're skeletons. Some of them don't even have staircases in it. There's like cities that have 50,000 houses and only 5,000 people live in the entire city, completely empty. I mean that you couldn't know electricity, no running water to them. But people buy it as an investment because it goes up and people speculating on it because of this boom in the last 20 years. And they just buy them very, and you know what I'm saying? I'm kind of like a crypto right now where everybody just buys all these random coins and because they speculate on more people buying it or flipping and all these people are making tons of money. But in China, this is like really popular. Like there's all these ghost towns that I had no idea about. Terrible misallocation. That is crazy to me. Of resources. Yeah, that's a pop. Yeah, and the government, so the government in China owns the land. So like here you buy the land and the property or the house, right? Where there they lease the land to developers who then take loans from the government to build and develop all this. So talk about a total art of like, I don't even believe the hype anymore about China's economy. If a large percentage of their economy is based off of the growth that they've had and money in real estate. One-fifth of the homes in China are empty. That's fucking insane, dude. That's, and when that's included in their GDP and they're all their... Fake. Yeah. It's not even real. It's an artificial signal. So if the US decided, let's just take the middle of the United States where there's thousands of acres where there's no homes and just said, okay, we're gonna lease this land to you. We're gonna let developers take billions of dollars of loans and just start developing houses. They're gonna be empty. We're gonna sell them to other people in the United States so they can hold them as investments even though they fucking are useless and you can't do anything with them. It's going to prop up the economy like we are crushing and killing it when we really are not. Yes. Wow. It's a huge, huge issue. It's a reflection of their... I can't believe I didn't know this. Yeah, no, I knew this. There's other things that they've done too. Yeah, I've never heard of that. You do realize that the Soviet... Doug, show him pictures of ghost towns. This is fascinating to me. It looks like something from like an eerie, like an eerie scary movie. Yeah, right there. It's like a big ass city. I mean, you can use them for film sets. Yeah, totally, that's about it. So people don't understand this. The Soviet Union, before it collapsed, there were still articles coming out talking about the wonders of central planning and how great it is. And I mean, Bernie Sanders went to the Soviet Union and I think the 80s and came back and talked about how incredibly amazing it was and their economy's crushing and this is wonderful. Right before they crashed. Right before they imploded. So this is a lot of this is smoke and mirrors. Now, China is very different than the Soviet Union because their markets are far more liberalized than the Soviet Union, so they have more private markets. But there still is lots of this central planning going on over there and lots of this, you know... And look, by the way, we do similar things, not nearly to that extent, but here we have the Fed printing money and doing stuff like that as well, not nearly to this extent though. That is crazy. That's crazy. I mean, those houses, it's crazy that people are actually buying them and flipping them and buying them again and driving the price up on these things that you're not even being used as investments. Nobody is renting them out and getting cash flow from them or anything. Nobody can, if they lost their other house, can move into it and live in it. They literally are worthless buildings. That is weird. If you ever want to read about a wonderful example that sounds silly to us now, but during the time, people didn't know that, oh, I couldn't believe this would happen. I don't know what country it was. I want to say Denmark, but they were speculating on tulips and tulips were extremely valuable. Yeah, you've talked about this story. Yeah, and people were buying them and the price of tulips skyrocketed and it was this new market and people are speculating on them, of course, until it all came tumbling down. Well, this is crypto for me. And by the way, I came out as the guy on here the most that was pro-crypto and I still believe it won't go away. There will be a need for it even if it's just the black market. But this idea of a thousand different coins and they're all people are buying them and selling them and buying them and selling them. It's like the same thing. It's like at the end of the day, like what are you going to do with this Shiba coin if nobody accepts Shiba coin? Exactly. Like it's like an empty house. Until they have like a legit ATM where I can go press a button and I can get real cash for what that translates to, like I'm super skeptical. Yeah, it's not fully liquid. It's not accepted everywhere. I think that crypto will always exist but I don't think you're going to have all these coins. I think you'll have like one or two. Yeah, somebody's going to beat out all the rest. Yeah, I think obviously Bitcoin is probably at the top of the list because it's the most widely accepted and people actually. There's a lot of people who just think they're so smart because they're the way they're flipping and making crypto. Well, yeah, you feel smart when every time you swing the bat, you make a hit. Yeah, and on paper you make millions, you know? Like people are hitting like big money. It's so artificially inflated though. It's like the same thing that we're talking about right now. This is why my cackles are up right now because pick a market that you wouldn't have made money in the last 10 years. Yeah, right. You throw your eyes closed at a dartboard right now. There isn't a single market you would not have made money on in the last 10 years. It reminds me of the .com thing. I mean, everybody started to sell URLs and just became a thing and like they're speculating like some companies you don't want to buy it from them. Through stock market, you would have made money in 10 years. Real estate, you would have made money in 10 years. Crypto, you would have made money in 10 years. Like everything made money. Doesn't that sound a little funny? Yeah. Baseball cards. I smell baseball cards through the roof. Yeah, stamps, coins. Now we have this new NFT market that's exploding all over the place, which is another one that like, I mean, we kind of started to go into that a little bit. And do I think that's going to be around? Yeah, I understand how they're going to work it with the metaverse. It makes total sense. But now everybody is starting all these NFTs and it's like you're speculating on what's going to be the name brand jeans that everybody wants to wear or the name brand car that everybody's going to want to drive in this metaverse with all these crazy NFTs. Unless you have a community, like I get it if you have a community. Like I know Gary Vee has his NFTs. I know Tom Billu is moving into that space right now. Listen, if you get a fan base of a couple million and you sell and you create an NFT, I could see like that. But you have random people, consumers, that are buying these things and trying to flip them and think that they're investments and so that, well you better be careful. That's why I like real estate right now because it's real. People need a place to live. If the apocalypse comes, I have somewhere I can go sleep. Yeah. Go sleep in your fucking crypto and your NFT. Let me know how that works out for you. Unless we're going to literally digitize ourselves and go into the metaverse like our being, I don't see real estate. I always think that's a safer investment. Of course it is because it's real. You can touch it. You can hold it. You can use it. It doesn't mean it won't go down. I just don't think it'll crash anything. Nothing is perfect, right? But I mean, if you look at the worst case scenario in all those markets, the worst case scenario for something like crypto or NFT is like no one gives a shit about it. And they're gone. And it can disappear. Yes. If you pull the plug. Right. And that's my biggest thing. Like to your card asset points, like you can figure something out with the land, with the way that you use the building somehow. Like there's something else potentially you can use from something like that versus just a digital asset. Well, listen, if we have multiple properties in Boise, Idaho, right? So let's pretend like everybody's sides, nobody wants to live in Boise, Idaho. And the whole economy crashes. Apocalypse comes. And we mind pumping in plows. Well, we can all move our asses to those houses and live there, you know what I'm saying? For free because we own them. So that has a tremendous value to me in comparison. Yeah. What are you going to do with your Shiba coins? What are you going to do with your million Shiba coins when no one gives a shit about Shiba coins anymore? You can't print them and talk about it. I got a Shiba coin. Are you hungry? And that doesn't mean I think you can be pro-crypto that this is kind of the future of the way things will go. I do believe that. I believe we are moving in this direction. I believe that it's going to be. But to speculate on all the different ones and the exact value of it or how exactly we're going to use it, why is that risky? Listen, if you're a kid and you're in debt and you haven't saved 50 grand on your own or 100 grand on your own, and you're speculating a bunch on crypto, you're probably not making a smart decision. You've got to learn how to save your money first, not be in debt. Those basics still apply. Once you save a bunch of money and you have money you can throw away, then you can experiment all you want. And I know people are like, oh, but my buddy made a lot of it. Yes, but that's not a long-term strategy whatsoever. And yeah, every once in a while, look, right now, right now it's a t-ball. The baseball is sitting on a T. And every time you swing, you're going to hit the ball. It's not like that. It's never always like that. Expect it to not be that way. Hey, real quick, I hope you're enjoying the podcast. Look, we know that being healthy isn't just being perfect with your diet and working all the time. In fact, that's not healthy to be so crazy about that stuff. You need to enjoy your quality of life. That means you need to go out every once in a while, have a pizza with your friends, enjoy a glass of wine with your wife or a beer with your friends. By the way, the problem with alcohol is the day after your workouts suck. There's one of the reasons why I almost never drank alcohol. It always ruined my workouts. That is until we ran into a company that we work with called Zbiotics. So they made the first genetically modified probiotic drink. So these bacteria have actually been modified to produce a compound that breaks down some of the negative stuff that alcohol produces in the body. So with the result of this is, you feel way better the next day. This is how it works. You drink your Zbiotics, then you drink your alcohol, make sure you stay hydrated. Then next day you feel much better than had you not taken Zbiotics at all. So it's a great company. We love them. If you're interested, you can use the Mind Pump discount to actually get a discount off their products. So head over to zbiotics.com forward slash mind pump. That's Z-B-I-O-T-I-C-S dot com forward slash mind pump. And then the code is mind pump 10. So mind pump one zero, that'll give you 10% off all of their products. All right, so go check them out. Here comes the rest of the show. First question is from OgDoku. What are your thoughts on doing only the Big Four with no other accessories? Have any of you guys actually just did that for a long period of time? I did it for- I mean, Maps Power Lift is the closest thing to that. Yeah, I did it for relatively short. So here's the deal. There's good and then there's optimal. Is this good enough to give you strength and general muscle and it, you know, yeah. Is it optimal? No, because with the Big Four, your squat, your deadlift, overhead press, overhead press. So it'd be those, right? Yeah, and you're not rotating, you're not moving laterally, you're basically in one plane, you know, with all those exercises. You're building your foundational base for strength, basically. But you're not getting- You get a long ways though with that. You get a long way for that. Especially if we are talking about the average client or someone who's extremely deconditioned, if you are not consistently training and then all you did was the four big lifts for a year, you would see tremendous results. Yeah, I think you'd be okay. If this is how you work out and you're not a fitness fanatic and you're not thinking about optimal results, you're fine. You're gonna be okay doing this. It's better than any other four exercises. Well, it's like the carnivore diet for training, right? So I'm just saying, man. That's a bad example. You got your meat, you can live off of that and it'll sustain and give you the nutrients. No, that's a bad example. That's it's not like the carnivore. No, no, it's way better. It's way better than that. If you were on that the whole time, inevitably you're gonna hit a wall where like your joints are gonna talk to you. Yeah, but look at it more like this. Just like, if you're not including fiber in your diet, you're not getting the other values from all the other. Anyways, it's somewhat of a... It'd be like only eating four foods. Yeah, maybe not perfect, but... I'm gonna challenge that a little bit. Here's the thing. So if you're very inconsistent with your training, okay? You, let's say in a, and I don't even know what the studies show around this, like with the average person who does quote unquote work out consistently, how many days out of a year they actually work out. But let's pretend you're the type of person that falls in the category of only meeting 50% of that. So you have a lot of off and ons. You do it really good for three weeks or so. Then you fall off for two weeks. Then you get a streak for a month. Then you fall off for a month. And then you go, you know what I'm saying? Which is probably the ebb and flow of the average person. Would you not agree? If that person, only when they lifted, in those days, actually, the only thing they did different was they only focused on the four lifts. I would make the case that they would get the greatest bang for their buck. Now- You mean in comparison to doing a bunch of other stuff? Yes. In comparison to doing a bunch of other stuff. If you're just as inconsistent, now that's not saying that you're not missing out on important things like rotation and lateral movements and things like that. That's a given. But if those four exercises give you the greatest return on your investment. And if you were inconsistent, but when you did work out, those were the only things you did, you would get the most return from them. I love the simplicity of it. And I think that we go away from that all the time and we come back to it for that reason, because they're so effective. But yeah, so if I'm gonna compare that to somebody that always mixes up with a gajillion different kind of cool exercises, like you're gonna have way more value from these four simple and impactful exercises every day of the week. It's just, you know, you gotta put a little more thought into like the longevity of that. Yeah, all those four exercises require lots of strength, lots of stability, a decent amount of mobility. Here's what I like that for. People who do other sports. Like I was just talking to my brother-in-law and he was talking about how he's doing jiu-jitsu three days a week and he's been trying to lift three or four days a week and he's like, my body always hurts. I don't know what's, I'm like, dude, you're doing way too much. I said, you just got back into jiu-jitsu, just do one day a week of lifting and just do literally those four exercises. Now, why is that okay for him? Because in jiu-jitsu, he's doing all kinds of dynamic movements. He's moving all over the place. All he wants to do is add some strength in that particular scenario. That's a good option. It's also a good option for, I mean, let's be honest, the average person, forget the fitness fanatic, right? The average person, the most we could hope for in terms of long-term consistency, if we do a bang up job and we do a really good job, is about two days a week of consistent work out. And that's why I say this. In that case, I think it's perfectly fine too. Because there's been times when I've been so inconsistent with my training that I take those four lifts and I divide it even over three or four days. I'm just going in and that's all I do. I do five, six sets of overhead press for the day. And I actually can leave the gym. And this is different. This is me older and wiser. Younger me would never do that. I wouldn't count that as a workout. But I know how powerful and impactful those movements and how much benefits that you get from it that I may just do that on day. So I might be inconsistent. I'm not doing a full workout. I'm not getting the best bang for my buck as far as all the other movements I should be doing. But the bare minimum this week, I did all those four movements, at least five to eight sets of it. And doing that alone will maintain a decent amount of muscle mass on me, a pretty good balance throughout my whole body. Yes, in my losing rotational strength, yes, could I get chronic joint pain if I'm always moving in that plane all the time? Absolutely. I'm not saying it's ideal. But when I think of the average person who does not work out consistently, and if I only could pick four movements. Yeah, you're fine. I mean, I've done this before, but mainly with like six to seven exercises to keep it around, you know, that. It's so like, you add like dips in there, you add like, you know, weighted pull-ups, rows, you know, bent over rows. If I added those, I tend to feel like I'm a little more, I get more of a broad stroke of, you know, everything else I was trying to get. Yep, I agree. Yeah, but you, that concept though, of just a handful of like big major movements and just doing those. And maybe you throw like Turkish getup where you hit everything really well, you know what I'm saying? Add that to that as your fifth. Add the function in there. Yeah, and so, no, I think this is a really good place to start for a lot of people. Is there a lot of things better? Yeah, absolutely. Like, but I just, I'm always thinking about the average person who we train. And the reality of it is there's a lot of things they didn't do that would be ideal. And so if I only got them to do these things, you know, would I be winning? Oh, we would be way better off, yeah. You'd be way ahead of the game. Next question is from D-Price22. What bro science did you do in the past that still holds true today? You know, you know what's funny about bro science? Is that, so bro science refers to- It's a bad name. The rules of nutrition or training that were, you know, pushed by bodybuilders and lifters. It's called bro science, cause they're not scientists, but they'll say things like don't eat carbs or don't eat anything after, you know, seven PM or stuff like that, right? Right. And the funny thing is that their explanations were often wrong. So they said, I'll give you an example. You know, bro science would say, don't eat food past six PM if you want to get lean. Now their explanation is, well, if you eat past six PM- Insulin drops. Yeah, and you're not going to be, you're not going to be active. So you can't burn it off. It'll get stored as body fat. And that's how they explained it, which is wrong. That's not how it works. However, does not eating past six PM tend to lead to fat loss in people? Yes. Mainly because it's a behavioral adaptation in the sense that not eating past six PM means I'm not going to eat my late night snacks. I'm not going to eat the foods that I tend to make bad decisions with. I'm probably cutting my calories. I'm going to get better sleep because of the digestion and that kind of thing. Yes. So bro science, oftentimes there's truth in the results, but it's not like, here's another one like cardio. First thing in the morning when you don't eat- Yeah, fasted cardio. Fasted cardio because it burns body fat rather than carbs or whatever. No, that's not why it works. Here's why it doesn't work for a lot of people. It gets you up earlier and it gets you moving right away. And that tends to be extra activity on top of what you're normally used to. Well, that would be one that I can, I would still use knowing that the science has been debunked. Yeah. I just, I wouldn't tell people that I'm doing fasted cardio because that the fasted cardio burns more fat than if I were to do cardio some other time of the day. It's that I know when I was doing fasted cardio for competing, I got up an hour earlier. I would have, and if I wasn't doing the fasted cardio, I would be sleeping in my bed. And so getting up, and then not only that, but normally if I'm not doing the fasted cardio at six o'clock in the morning and I start my day, even when I'm up at seven, and I start the rest, seven to noon is very sedentary. So not only that, I actually get my heart rate. And what you'll notice, this is really neat if you've ever compared this long enough before, is whenever I would get up and you know, I know you know this because this is why, part of why you probably love training it so early, is I'm just more active and physical when I've started with something physical that early, right? Where I'm more lethargic and slow. It sets the tone. It sets the tone for the day. I've got energy, I've got a pump, I feel good. I get up and down more, I move faster, I'm a little more fidgety and stuff, like because I got that going early in the morning versus later on in the day. So it has benefits, it reminds me of what we talk about like woo-woo science, you know, like when you talk about chi and you use the way that- They explain it in a way that it's not, like their explanations are wrong, but that doesn't mean that the results are not there. It's like cause Katrina's family is very much so into like the massage therapy and Eastern medicine and like a lot of that woo-woo stuff. And she still communicates like that. And I always kind of like chuckle. I'm like, that's not, that's not how that works. It's not, and she's like, I've done this enough. And her argument is always, I've seen it enough times. I don't need to hear me tell her it's not. It's like, well, it's not, I'm not disagreeing that it doesn't work. It's that the way you're explaining it isn't correct. But that doesn't mean I throw it out and I don't apply it or use it. It's just that they're the way that we've explained it for so many years. And that's what bro sciences. Bro sciences, there has been enough years of experience of these bros that have applied this and they've seen hundreds of other of their bros, okay? And they've gotten results. And they've gotten incredible results from it. And then they do their best to explain it through science and it doesn't come out very well. And then you have the nerds that love to shit all over it. They love to shit on the explanation. Yes. They take apart every word they said and then they go debunk it. And why I don't like that shit is because it's actually pretty good advice. Like the don't eat past six. Now you're deterring people from actually achieving success. That's right. Or get up, you know what's really good for you? Get up and do some fasted cardio. Or stop eating at six o'clock. You know what? That's great fucking advice. You know what's funny is they'll show studies and show fasted cardio versus unfasted cardio resulted in no additional fat loss because it's all controlled. But if you take a bunch of everyday people and you tell half of them to wake up and do cardio first thing and then they're half you can do cardio whenever you want. And then you follow them along. You would see better results with the fasted cardio just cause it's the first thing they did when they got up. Yeah. And I don't know if like the whole like drink a gallon of water is considered bro size. That's another great one. But for me, I just like the intention of every day I'm trying to focus on. That's a great example. In my water intake. Totally. And you know, of course like they'll promote it as I don't even know how the bodybuilders promote it. No, they promote it as you need a gallon of water a day. Yeah. They have to achieve that. Flushes the kidneys out. Something like that. Like they'll add in is like some crazy reason. You're right. That's incredible advice. And what I have found is if you don't tell somebody some arbitrary number that they have to go target. They drink too little. Then they don't, they drink too little. Yeah. So we're under consumed. Here's another one is the pre-workout. Take these supplements 30 minutes before your workout to give you a better workout that's more effective. Now, besides caffeine, which actually has stimulants do have some benefit, not always, but some benefit for workouts. What about the whole like citrulline and amino acids and this and that? I know studies will show there's this like nominal difference or whatever, but it's really not something substantial. But why did I always recommend to my clients 30 minutes before that they do something or take something 30 minutes or 45 minutes before the workout? Why? Because it sets the tone. It was a 30, it's like preparing yourself mentally that okay in 30 minutes I'm gonna, rather than like, oh my God, I gotta workout right now. I gotta get into this mental state. And so it's just this mental component that makes a difference. Or how about the six small meals a day? That's something that's been shit all over also. If calories are all equated the same and they usually talk about the thermo effect and the different values. The jet effect of food and everything else. That's bad science, but I tell you what, even after I knew that science wasn't true, I still used to make clients portion out their meals in four to six meals a day because it taught them portion control. And what it helped them with was they never got really, really hungry because every two hours though they were feeding. So they never let their body get really hungry to where cravings started to kick in and then they made bad decisions. So it helped with good behaviors. So the science was explained terrible with the whole four to six meals a day. Like you're right. But there's tremendous value in somebody portioning their meals out and small meals and eating them every two to three hours. And it's not because the science says it's better for burning fat or building muscle. You're building in discipline. It creates good behaviors and discipline. Next question is from Maddie Stu. How to know when you're training too much for your goals? Yeah. Well, the easiest way to know if you're doing too much is if you're not progressing. Now, of course that could also mean you're doing too little. So you think, well, which one is it? If you're not progressing and you're sore and you're tired and you feel run down, you're doing too much. Not progressing and also knowing that you're working hard oftentimes means sometimes you're also doing too much. Sleep disturbances is a big one for me. Like that one shows up pretty early. I noticed I just, I'm restless in the middle of the night. I just, I wake up a bunch of times and then I realize like, I think I'm pushing myself a little too hard. Another one, and I used to notice with female clients often was that their inability to regulate their body temperature. So if they were trained too hard, they would be either really cold or really hot or just have a poor tolerance to heat or to cold. And then I knew like, okay, we're probably overdoing it. This is something, especially if you're a fitness fanatic, start to become aware of this because fitness fanatics are far more likely to do too much than too little. Now the average person, other way around, they could use a little bit more work. Well, I also think that the ultimate goal, regardless if you have specific goals with your physique is to get to this kind of intuitive place of training. And if you're always focused on an end goal or result, you'll never get there. You have to learn to enjoy the process and the journey and do it for other reasons than just, oh, I've got this race or I've got to do this show or I've got to lose 15% body fat and you're tracking and measuring. Then you lose out on the whole journey thing. And I think that, and that's kind of how I'm reading this question right now because it's kind of worded different, right? It's like, it's not like, how do you know when you're overtraining the body? It's more like, how do you know when you're training too much for your goals? Like when you're- Like you should kind of step away from your goal and focus on something else to come back to your goal progress you instead of just hammering this very specific target. Yeah, I think when you know you're training too much for your goals is when you have to have goals in order to go to the gym. If you have to have a goal that you're trying to go after, which by the way is very normal advice that people give. Like, oh, you need to set the goals and you need to have all this stuff like that. It's not a long-term approach, but it's a short one. Yeah, and it's not bad. I'm not saying it's a bad idea, but if that's the only way that gets you to the gym is that you have to have this destination in mind that, oh, I have a competition or I have this race I'm gonna do. That is not a long-term approach. No, or I have friends I'm competing with and we put all our money in the pot. Like, okay, maybe not a bad strategy to kickstart, but you don't wanna stay there. At one point you need to work out because it enhances all aspects of your life and you enjoy the process of doing it. That's how I judge it now. I judge it by the quality of my life in the present. Is my workout making me better on the podcast? Is it making me feel more energized when I get home and hang out with my kids and my wife? Yeah, strong, enable body. Yeah, does my body feel good? Are my workouts super enjoyable? And then that's how I'll judge it. And if those things start to decline, in my case, it often means I'm doing too much because I'm more on the fitness fanatic side. Next question is from Hakobu. What are some ways to deal with protein farts? You know what's funny is that there's a name for it because it's so common. Is there a way to deal with this? Yes, and because it's so, the reason why people think- What story comes to mind right away when you hear protein? Oh, God. You already stole this one. The time we were hanging around with it, it's a WWE. Because it was the worst I've ever in my life experienced. And I've been around protein farts. We were held hostage without. It literally was a gremlin that came out and then it grabbed you on your back and wouldn't leave. You couldn't leave. There was nowhere you could go. It was on you. So here's a deal. It's so common that people think that this is a normal reaction from taking protein or eating protein. Oh, protein farts. Yeah, that's what happens when you have a lot of protein. No, that's what happens when your digestion is off. You should not- Now, farts are not supposed to be putrid. It's true. That is a sign that your digestion is a little off. Now, it doesn't mean your farts should smell amazing, but it doesn't mean that you fart and then your partner's like I gotta leave the room or you're embarrassed because you pass gas and everybody is just like running out of the room. If you have this issue, it's a digestive issue. So what I would say is examine your food or your protein powder. Do you know how many people take whey protein, get protein farts and think it's normal? Not realizing they probably have an intolerance to whey and they probably should switch to something that's easier digested. Some advice, look at the food that you're eating and maybe you're not digesting it well. That might be the issue and you could try elimination there. At what point does farting become no longer like a natural? You would say that the process of your body farting once or twice a day is pretty natural. Well, it's more than that. I think the average person, I don't know how many times they fart. Yeah, that's where I'm going though with this. It's like at what point is it not natural anymore and it's your body trying to tell you you're probably consuming too much of something you're not supposed to fart. I think if it becomes painful, you have painful gas like oh my God, I have to fart and then the really bad smelling ones is telling you that there's something off with your gut or the foods that you're eating that you're not digesting well. Well, because I mean you can still get that from something like broccoli. I mean like I know for some clients and myself. Sulfur, right? Yeah, it's just, I don't know if it's that because there's like some of the methane production of that. Isn't it high sulfur diets? We'll do that too. They can, however, try this. I used to get clients that would say that too. They used to tear me up. They used to say the same thing and I'd say try cooking your broccoli really well. Yeah, it's probably that. And see if that happens again and it doesn't. It's because broccoli can for some people be hard to digest, especially if it's raw or barely steamed. Just cook it more and then see what happens. Yeah, change your diet up. I used to think this was normal. Oh, I'm eating a high protein diet. That's why I'm having these terrible farts or whatever. No, it's not the case. Digestive enzymes can help. So we work with a company called Mass Zimes that makes digestive enzymes that can help. But mainly it's you're probably consuming something in your diet that's not working with your digestion or you're not getting enough of fiber or maybe you're eating too much fiber. That can also be a problem. There's too much dairy for me when it was. I can tolerate a certain amount of dairy in my diet. But when I was like lots of dairy, that's when I experienced that. And if I had, let's say the same amount of protein a day. Let's say that the protein target was 200 grams. And I went on a kick where I was consistently eating 200 grams all from meat and whole foods. No problems. If in order to hit 200 grams, I was having one or two protein bars and a way shake in there and maybe milk or ice cream or something else or cheese in the diet. That would fuck me up. I mean, also, do we consider as well that it's liquid and you're drinking it and you're also ingesting more air as it's going down and you're also consuming more calories than normal. Yeah, but that would make you fart more. But that doesn't necessarily make your farts smell terrible. Right, in terms of the smell of it. And do you really think your own farts smell terrible? I don't think you do. That your own farts? I can tell when mine smell. You like your own farts. I mean he does. Everybody likes your own farts. Is that true? Do you always smell your fart? If it's smelly, I do. You smell it no matter what. What? Don't lie to the audience right now. Everybody likes to smell their own farts. That's a brand. First of all, that's a saying. I don't think it's literal. That's true. It's not true. That's true. I have never smelled my fart and thought to myself like, hmm, that's a... It's definitely worse when it's somebody else's. You're 40-something years old and you have smelled a lot of your own farts. If you were to fart right now, you would smell it. If it's smelly, I would, but doesn't mean I like it. The only way you know it's smelly is because you smell it every time. So if I smell it, I'm not sitting here thinking, that's great. I'm thinking, I can't get away from it. It's attached to me. Do you believe this? I don't believe this. I think he likes to fart. I believe he does this. That is the worst. That is so not true. That is the most disgusting thing. See you flexing in the mirror. Oh, wow, look at that. Yeah. Yeah, yeah, and mix it in with flexing. Kind of a weirdo. You imagine? You walk in under your body. That's gonna be a new trend. You're just like, oh. Yeah. That's me. You know what? I bet you that exists somewhere. There's probably a weird fetish. I'm sure there's a genre for that. Remember that video, Cake Farts? Anyway, don't look it up. That was a thing on the internet for a second. Look, if you like our content, head over to mindpumpfree.com. Check out all of our free guides. You can also find all of us on Instagram. So Justin is at Mind Pump. Justin, I'm at Mind Pump Salon. Adam is at Mind Pump. Adam.