 Okay, medicinal herbs, plants, things that can improve performance that have been around for a long time. Most of them full of crap. Not all of them though. We live in a good time right now because we have data to support what people have been saying for hundreds, sometimes thousands of years. For example, one herb which was highly regarded in Russia, rhodiola, has been shown in studies to improve stamina, endurance, and mood. It's actually been known to be one of the best supplements to improve your ability to handle workload. Another one, cordyceps. This is something that people have been using in China for a long time, again for athletic performance. We now have data showing that it does in fact improve endurance and stamina. So it's cool time. A lot of these herbs that we've been told for a long time that actually work for performance actually do. Those two are my favorites. Like everything Justin can muster to not go China. I love that. I saw this. Have you ever seen that meme? It's got a picture of Trump and he's doing that and it says it's spelled C-H-Y-N-A. China. In that time he did that press conference. I saw that just a few times. When our president says something like that, anyway, no, those are really cool. I remember reading about both herbs as a kid way back because I used to just scour books and magazines and I remember reading a, I'll start with cordyceps, I remember reading in a Chinese herb book and among other things, it was like ginseng that was just highly regarded herbs and I read about cordyceps. First of all, cordyceps is very fascinating. This is a, I guess it's a fungus that literally grows and takes over insects and in fact that show that's out last of us, the fungus that turns people into zombies is called the cordyceps. This won't do that to you by the way. People have been eating for a long time. But I remember reading about cordyceps but back then there was no studies, there was nothing to support it. It was just what you read and then rodeola was another one. I found some old books where they translated Soviet era studies and rodeola was among the top herbs that they used to use for their athletes and they said that it helped them with stamina, endurance, workload, they said work capacity is what they used to say. Is that what it takes to sort of validate? I remember like it was a cordyceps or it was something that it was like the Chinese team was using that gave them kind of an endurance. That's what they said. I forgot which Olympics it was. It was like with maybe 15 years ago, 10 years ago, they were winning like a bunch of events. And they said, and then people like, well, how did you guys get so much better? Like cordyceps? Yeah. I don't know if that's true. Yeah. I don't know. I just, I know like in terms of it, people being interested in it and not like, because I mean herbal remedies, this was always kind of a thing that was a little bit like, oh, okay. It was a little bit of crackery. Yeah. You know what? You know what? So two things on that. One, when Olympic teams all of a sudden crush and then say it's a herb, I'm going to be honest, he's probably not. It's probably propaganda. Like the famous story of the East German women's swim team, you guys ever hear about this one? Yeah. This was in the 1950s or 60s. And this is, this is when anabolic steroids, maybe it was the 50s when nobody really knew that people were using or whatever. And the, the communist countries were using them before anybody else. And this East German women's swim team comes out and they were just jacked. Yeah. And everybody was like, what is up with those chicks? And then they killed everybody. Yeah. And they, I don't remember what they said it was, oh, some special, you know, plant or whatever. No, it was steroids. But anyway, cordyceps, rhodiola, and there's other herbs out there that have been basically put on a pedestal by practices that have existed for hundreds of thousands of years. Now some of them, a lot of them don't have data to support them because we either don't have studies or we don't have good studies. Now, does that mean they don't work? No, because when something has hundreds or thousands, in some cases like ginseng, thousands of years of anecdote, I consider that pretty reliable. You know, if it's like a few people or 10 people or even a hundred people, okay, well, you know, placebo or, you know, I don't know if it's trustworthy, but if it's lasted that long, there's definitely something. Yeah, there's something there. We just haven't figured it out. Rhodiola and cordyceps are two that are pretty good. I personally notice both of those. I noticed rhodiola, in terms of rhodiola, that is a wonderful replacement for caffeine for me. If I'm going off caffeine, rhodiola helps with the edge, keeps me feeling, you know, like I'm not crashing off caffeine, gives me a little bit energy. Cordyceps I notice when I'm doing anything that requires lots of volume. So if I'm doing a long workout or back in the day when I used to do jiu-jitsu, I could tell what cordyceps, also improve my heat tolerance. So like if I'm in the hot sun or if I'm using the sun out, well, I could last a lot longer, but they both. Well, mushrooms and herbs in this adaptogenic kind of class is like they're finding a lot of real benefit in stress management, right? You use the right term, adaptogenic. Rhodiola would be considered an adaptogen. I don't know if they could put cordyceps in that category, although I would. Ashwagandha is another one that would be a classic. Which one of those is in the red juice? Both. Oh, they both are. Yeah. Rhodiola and cordyceps are both in the Organified Red Juice. So which one would you attribute? Because that's what I love to use when I'm coming off of caffeine. I've noticed a huge difference by replacing whatever caffeine drink that I'd have with the red juice until I get completely eliminate all caffeine. What is it in there that I most likely am feeling those effects from? Is it both or is it more than? I would have to say there's probably a synergistic effect, although cordyceps isn't something that you take and then you kind of feel like a little bit energy from right away. You notice when you're working out that, oh, I can work out harder. Rhodiola, you can tell when you take it. So it's probably, it's probably the rhodiola that you're noticing. But they do work synergistically. I take, I take rhodiola when I'm weaning off other stimulants. I take pretty consistently. I take that almost every time I work out. I take it and I've been doing that for years and years and years. It's one of my favorite supplements that's not creatine. Right? Creatine is like the king. It's one of my favorites. But those are two pretty good ones. And what's cool is we have studies and data. Now that finally support those two things where you can actually look. Oh, here's some studies. Here's some placebo control studies. They have studies on rhodiola and mental performance where they'll give it to, Russia did this. They give it to students. I think there was military tests and they put them under extreme stress and then saw how they could perform mentally. Because one of the things is if you're stressed, lack of sleep, mental performance just takes a dump, right? Yeah, you lose your IQ goes down. You just make stupid decisions. People on rhodiola had much higher capacity. Then there's animal studies. Not that animal studies always translate. And to be honest with you, this is kind of a mean animal study, but they gave rats rhodiola and some no rhodiola and then put them in water to see how long it took them to drown. And the rhodiola group lasted longer. I don't know who makes it. Significantly? They did. Was it a lot longer? A lot. It was like 40% or 50% longer. Oh, wow. Yeah. So they actually swam way longer on the rhodiola. I know. The fucked up test. That's a messed up test, dude. It's like, you know, it showed that. But yeah, they did progress. Hey, luckily it wasn't on humans. Exactly. Let's see how long you can swim until you drown. What'd you all, what'd you guys do this weekend? I did. I was busy. Oh, well, let's do you go. You go first. Well, I mean, I was driving around like everywhere. I went to take the boys to get their haircuts with Vicky. It turns out that when I was driving back, so I have to go, I have a pretty far commute for this. So it's like in Morgan Hill, it's kind of like right in the middle if I can go two different ways. So I went back to go 17 and there was a, somebody had stolen a vehicle and then sort of racing it. And there was this high speed chase that was going up 17. They ended up crashing it. They closed all lanes. And so I like drove all the way to like Los Gatos and then realized like we're in a parking lot. We're not moving. Nobody's going anywhere. Oh, that sucks. I was like, no. And I was supposed to meet one of my friends that came up who came up from like San Luis Obispo. And we're going to hang out. And so I was like, oh, well, I guess that's not going to happen. Drove back was kind of frustrated with the whole thing was like driving the kids, just meeting the kids. And Courtney was doing her own thing. And so I was in, I was in the rover and was just like, you know, I'm going to make this somewhat more interesting and fun. And so I started kind of getting on it a little bit. And then there's like some openings and I'm just just giving them an e-ticket ride like all the way around to get through Watsonville. What a bad example you are. Terrible example. But it was all confined and like strategically, you know, the risk was high, but was, you know, just somewhat safe. They had their seatbelts on. Seatbelts on, you know, it was all kind of fun. High safety rate in the car. Yeah, so we drove a little fast, you know, gave them a little thrill. This is such a dad thing, dude, by the way. I had to flex a little and show them, you know, we can, we can have fun with that sometimes. Oh, dude, they're just loving it. It's like, go faster, dad. You know, and I'm like, we're not going to say to mom, like how fast you really went. Okay, guys. That's a little packed. We were a little pinky swear. Did they sell you out or no? No, they kept it together. We went for the head nodded, you know, like, oh, we had fun, mom. Yeah. Dad drove, you know, pretty, pretty fast. That's how they left it. They didn't say any other details. Oh, excellent. Yeah. So yeah, we, I mean, just that and just, we had a bunch of birthdays from Courtney's family. So we had, I was just like back and forth and back and forth, like over San Jose and back. So I was just like driving all weekend. Seemed like, yeah. Aurelius, he loves, he loves, uh, hearing the car rev and, you know, accelerating a little bit. Take his favorite thing. This is Max. He was just telling me, let's go for a drive, let's go for a drive. And then Jessica is like, you know, we can go, my car, my car is fast too. And he looks at her and he goes, mom, your car is not fast. Cool story. He's, he's right. No, this weekend I, I, I, um, we've come up with now this plan that I think is, is effective. I think it's working. So, uh, you know, obviously we still, we have the four month old. She wakes up every two hours or so wants to eat and Jessica has trouble going back to sleep after she goes down because she gets revved up. Right. So then she ends up losing lots of sleep. And it was getting real challenging. And I was trying to figure, we were trying to figure out a solution because I tried taking over a couple of nights, but if she just hears the baby cry, even if she's downstairs in the bedroom, it wakes her up and it's like a waste of time. Of course. So my grandmother's house is vacant because my grandmother's living with my mom. Like, you know, obviously my grandfather passed away and it's not that far. It's like a couple of miles away. So she went to stay at my grandmother's house while I took over and fed the baby. So this whole weekend, I was the one getting up, giving her the bottle, putting her back to sleep. Oh, nice. Yeah. Giving her a little break. Yeah. Giving her a little break. And I tell you, it does, boy, does that suck doing that every night. Like, you know, now I can really understand how hard that is, you know, because sleep is crucial, isn't it? It's important. Oh my God. This is like the second or third time you've done that now, right? Second weekend. Okay. I'm going to try and do it every weekend until, you know, until the baby gets more consistent. We got to get you to meet the fucker, like fake boobs. No. I don't know. I don't know. I don't speak to shit. You know, man, and you wear a fake boob in your kid. Get the fuck out of here. What's wrong with you? Is that a real thing? Did they actually make it? They may go. Probably. Are you serious? You know what though? I thought that was like a joke. No. Here's it. Here's the truth. There ain't no man buying that to feed his kid. They do another weird shit with that. There's no way, dude. You're probably right. When a bottle works just fine. Why you don't wear a fake boob? It's, yeah. Yeah. Oh, this is for my kid. Probably a whole subclass. Yeah. John, your kids are teenagers. What do you think? But no, I tell you what though, you know, there's a value in having older kids. There's a lot of values in having older kids, but one of them is I truly realize how fast time goes by. And I swear to God, you know, and I'll say this all day long, if you're a parent and your kids are young, I don't know if you can completely fully grasp this until your kids start to grow up. You just don't. It's just one of those. It's like telling somebody who doesn't have kids what it's like to have kids. It's really hard. And I understand it to the point now where I'm exhausted. I'm feeding her the bottle and I'm looking at her and I'm like, this is going to be over soon. Yeah. And I'll never get to do this again with her. That doesn't mean it just makes it easier. It still sucks. It's still hard. It's just I fully understand like, this is going to, I mean, look, actually your kid's old enough now, Adam, do you look at kid like pictures of Max when he was like one and go, that was a few years ago? Oh, I mean, we just this weekend, we were at his best friend, which is my best friend's son, who he had his kid first, then my other best friend and then me. So we're all like right behind each other by like, you know, eight month gaps or so. And it was his fifth birthday, you know, and Max is turning four in July. So to see them like growing up like this, you know, it's like so wild. Dude, how weird is that? Like literally three years ago, that's nothing. I remember three years ago, it feels like yesterday. Look at pictures of your kid. Yeah. He's not this. It's not even close to the same person. We were actually having a conversation kind of in the same type of what stuff that you're talking about right now, which is like, do you guys remember when like the month or the year when it got significantly easier slash better? Do you remember like, so for me, the one year mark was like huge difference. Oh, yeah. I mean, obviously every month, every, there's like milestones and there's like changes. But I remember like that first year was a bit of a, you know. Yeah, you're right. Twilight zone. Everything from, you know, napping and schedule and feeding to them being able to play with themselves. I'd say the biggest, the first one is like six months. There's like a big difference. And then the year is a big difference. And then when they're potty trained, that makes a big difference. And then when it's like, they can kind of like do stuff for themselves. They communicate, kind of walk and move on their own. The six months one, I think is the, that's about when all kids can sit up by themselves. So that's why that is, because you can kind of prop them up and give them a few toys and like sit on the couch for a little bit like, entertain themselves for a little bit. Yeah, just relax for literally like five minutes not having to hold them. So I think that is the first bit, but they still take, you know, so much. You started to do everything. Yeah. But one, once they hit one, like starting to feed themselves already, walking around like, I felt like that was a big one. And then it's a two year mark. And then for me, from two to now, it's been like just amazing. Of course, every, you know, presents different challenges and there's different stuff that we're learning. But he's just, to me right now, the phase that he's at is such a fun, fun phase. Shean three was like my favorite. You know, it's, we were, so we were at this birthday party. It's, you know, everybody's five years and younger, right? And there was probably, it was cool. This, these places, I'm going to find one over here in the Bay Area. This was over in the valley. It, it's like a gymnastic, foam pit, ninja warrior, rock climbing, silks. Everything you could think of. It's for kids. Yeah. But for kids and you, and we rented, that whole place was us, just us sick. So you could rent it out for the, by the hour. And, and then we had a, had a birthday party and everything. And I thought that was a brilliant idea. They play like crazy. And they stop and have their cupcakes and food or whatever. And they go back and play a little bit. And then you just, you bounce and leave. But, and they do their little rules and do everything when they get started. And they let them go, but it had everything, man. And the, the trampolines and the, bro, I want to hear, because I saw the video. You saw the video, you flex. I want to hear, I want to hear the dad flex, bro, the story because this is amazing. It's a bit embarrassing too, at the same time. It's great. So it's not embarrassing. It's a bit embarrassing at the same time. It's better. It's way better than the alternative though. And you're, you're, you know, you're right. Okay. So they have this, like. Listen, we're still guys. Yeah. You got to show this. Oh, I know. Oh, I, you know, you better believe my, my, my wife was all, you know, puffing her chest out and stuff like that. Yeah. Her husband was the only one, right? Tell us the story, I love it. I love the video you said. So at like towards the end of the day, like before we're getting ready to wrap all up, the guy who's kind of orchestrating the whole thing is like, all right, give me all the dads. We're all the dads at. And so, you know, there's like, I don't know, probably 10 of us dads or whatever that are, that are there. And, and I'm like, I already had my shoes on and want to get back out there. And she's like, get out there, get out there. Okay. So I take my shoes off. I don't even know what I'm volunteering for. And he gets everybody lined up and there's this pole that's, you know, it's like a, like a pull up bar type of deal that's hanging from the ceiling. And, you know, and then it's right above the foam pit. And you, and you have like, you know, those floors are like springy. So you run up and you spring up and you, and you grab it and, you know, there was, like I said, there was like, I don't know, seven, eight of us that went and did it. And of the, all the dads, there was literally only two that could even grab the bar. And my like, they couldn't reach it or they just couldn't hold on to it. Both. So there was some guys that, some guys like just whiffed completely. He couldn't even grab it or touch it. So it couldn't jump high enough? Yeah, to get it. And then one of my, one of my buddies brought, his brother who's younger than, a little bit younger than us, he saw how high it was. I didn't realize how high it was until I got there. I was like, I was like, oh, I saw one guy, the one guy who did it besides me, my best friend, he's shorter than I am. He jumped up and got it. So I was like, oh, this would be easy. And then I got up there and I'm like, oh, okay. I'm going to have to like give a little bit of, I thought I was just going to run up there and just kind of like skip off or whatever. And I'm like, oh, it's up there. Right. So I definitely had to make sure I got after it a little bit. And I got up there. Right. And so I run up, I spring up, I grab it and then I swing and I do a backflip. And you hear like all the moms, and you hear all the dads under their breath, like, oh, there's always that one guy. Yeah, one guy showed up. First of all, first of all, the organizer, what a piece of crap. Like, all right, man, come on up. He puts you up on blast. I mean, of course. Oh, yeah. You got to flash. Half those dads are like, you want to put me down? Yeah, no. And your kids are there. No, totally not. Right. It's all your, your kids, right? Exactly. Like, oh, your kids are like watching, you know, can dad get up there and grab this pole? And so. So you won. Yeah. So I definitely went up there and say, and I have to admit, you know, there's just a little bit of like, you know, pride that comes out. I was like, oh, about how pathetic am I now that I can just, I can jump up and grab a fucking pole. It's like nine feet in the air. You know what though? Literally the bar's low. Hey, how low? It's pretty low. I, you know, so the wild part, I was actually telling Doug this earlier this morning when we were sharing the story. And I said, you know, these weren't just a bunch of like dads. At least three of these guys that are my buddies were like super athletic. I mean, we all played sports all through school. So one of them went and played college football. Like these weren't like just like lazy dads who weren't athletic ever and then they're older now. It's like, but at one point these dudes were all really athletic guys. So I was, it'd be funny if like after this, like they go back and they're like hitting the gym and they're just, it's like, oh, my buddy. It's like a seed that's just growing. It is one of my buddy, the one of my good friends was one of the guys who completely missed and whiffed the bar. At least the collegiate football player sent back. He's like, yeah, I'm working on my vertical right now. So he's all right. So it definitely probably, you're probably, you know, let's chuck a nerve for some of the dads. You know, the truth is, and this is, this is the thing. This is whenever I used to get clients who were older who would comment about how it's going to be harder to get in shape as they get older. You know, when I always say this to, this is how I'd explain it. Say, look, when you're fit and you're young, the difference between you and your peers, there's a difference, but it's not huge. The older you get, this is one of the beauties of being fit or consistent as you age. The older you get, the wider the gap becomes between you and your peers. And I didn't start to see this gap until early to mid-30s. Once you hit 40, oh my God, the difference between men who work out who are 40 and men who stopped working out a long time ago, it's a different species. I really think, I really do think 40 was the number. Even in 30, I was just like, you know, most guys were like, still like, all right. As long as they didn't like completely go off the rails eating and stuff. And it wasn't until these last few years that I really see, even myself, the listeners who have remembered me telling the story where I jumped out of the back of my truck. That was a really rude awakening for me. Like, and I mean, I stressed it on the show, but I can't stress it enough that like, that was a big deal. Like a guy who played sports where you just jump up and down all the time, like basketball, that was a very comfortable thing for me to do, to jump out of the back of a truck and then land comfortably. And I thought my knees were going to explode. And I remember going like, well, and I, you know, I hadn't done it for, at that point, probably stretched five, maybe seven years. Oh, and it was, and it just kind of blew my mind on like how much I lost that in that short. And that was probably 35. I was probably around that age or so when I noticed that. That was enough for me to kind of wake up on that and go like, oh, shit, I better make sure I include a little bit of this in my training or all this shit will just go. It gets so bad or the gap is so big by the time you hit 50 and 60, the difference is no longer, oh, he can play sports, he can run, he looks good, and this person doesn't. It's, he's fully functional on his own and not on 15 medications. He can't do certain things literally and he's on all these medications. The difference is when I used to train people in their 70s, I had people who were consistent in their 70s and they were fully independent versus all their peers who were not at all. So it's like, it's, I remember one time we were hanging out with some friends. This was a couple of, a few years ago and I don't remember where we were, we were somewhere and it was kind of hot so we were like wearing like tank tops or whatever. And the guy, one of the dad's kids, this hurt broke my heart, this actually hurt my heart because I was like, oh man, I feel bad for this dad. The kid goes up to his dad, hits him in the belly and then hits me in the belly. And he goes, wow, what a difference. He's a little kid, he doesn't know any different, right, he's laughing. And I could see the dad's face like, oh, you know, cause that's your kid, you know? I was like, oh man, that sucks. Oh yeah. Yeah, you gotta take care of yourself, man. It makes a huge difference. Yeah, it declines fast. That was like my 20 year reunion where I started to see just like all my peers and everybody and just like, and it was so visibly obvious who at least tried versus like, it was just a complete like 180 for a lot of people. And it was like, yeah, it happens real fast. And you realize it because it's just, you're just doing time. You're either in your job, you're here. I mean, it even happens to us. That's the part that really kind of woke me up is like, cause I had already accepted like, oh, I'm of us. I'm the one who's training still. And so I even found it interesting that like just specific movements, you know? You're really good at this, Justin. Cause out of all of us, you probably continually make sure you stay strong and functionally strong out of all of us the best. And that's an area that I really had. Cause you were still working out. Yeah, I was just weren't jumping. Yeah, yeah, exactly. So like I had to realize, okay, I look good, but boy, I'm, I'm sloppy. Body, but strong. Yeah, I'm a sloppy body. Sloppy body. Sloppy body. Quite strong. You are stupid, dude. Follow me for more tips. Hey, he's that, he's that muscle car with like primer. Yeah. Yeah. Oh, we're in that car. Yeah. He's the most pasty. What the hell? What's up with the hood? I'll just buff it out. Yeah. What's up to the hood? Holy shit. Exactly. What's under the hood? That's what matters. No, it's, it's true though. I mean, just how much, how quickly you can start to lose those skills because they are unique and they're not things that you typically do on a regular basis. And so if you stop training them inside the gym and you're not playing any of those sports anymore, how quickly you lose that ability? I mean, you made the job. I mean, I know I tease you about running. You know, I even felt myself before like, you know, take, take off to run across the street. And I haven't done something like that quick in a while. And you kind of, you feel it, right? When you haven't done it in a while, you're like, oh, wow, that's something that I need to make sure I incorporate a little more of that. Well, you know what? It's the, it's the myth of maintenance. The myth of maintenance. There's no such thing. That's right. We're either, you're either growing or dying. That's it. There's literally no such thing as maintenance. It may feel like maintenance because you're improving and regressing at the same rate. So, you know, you kind of improve, regress, improve. But the reality is your body doesn't, you can't freeze everything in a time cap. So it doesn't work that way. So you are either... You have less working with you. It's like, you're just, you know, trying your best to stay ahead of it. Yeah. So you're either pushing things in the direction of improvement or you will regress. That's the bottom line. And if you don't do one, the other one happens 100%. All right. Today's giveaway maps, aesthetic. Here's how you can win. Leave a comment below this video in the first 24 hours that we posted here on YouTube. Subscribe to this channel and turn on notifications. Do all those things. And if you win, we'll let you know in the comment section. Also, these are the final hours for the Time Crunch Bundle, which includes maps 15 minutes, maps anywhere, maps prime, and the ebook for performance. If you're interested, by the way, it's only $99.99 for all of that. It's a huge discount. If you're interested, just click on the link at the top of the description below. All right. Here comes the show. All right. So I got, I got something interesting for you guys that I, I, that I just learned today. Did you guys know that there's something called the Waffle House Index? I feel like I've heard of this. So you guys know what the Waffle House is, right? Yeah. Okay. So the wall. So this is FEMA actually uses this. They've actually talked about using this. So, you know, FEMA, it was they like manage like storms and oh, shit, what's going on over here? What's going on? How are they using this? Okay. So Waffle House opened 24 hours a day, seven days a week, and they're known for never closing. Like they will stay open no matter what. Well, FEMA once said that they get a fairly good measure about how bad a situation is. The Waffle House. By checking the local Waffle House. So they found a correlation between the two. They have. And now that's what they're going to use. So they have green, which means the chain is serving full menu. Then yellow, the chain is serving a limited menu. And then red, the chain is closed. And it says here, this is the FEMA administrator. If you get there and the Waffle House is closed, that's really bad. Tell me that's not hilarious. That would be, that would be funny. They really use that. That's, well, no, that's a quote from the FEMA. I'm not making that up. That's a real thing. Check your local Waffle House. That's how you. I've never been to a Waffle House. You've never been to a Waffle House? Never. I don't even know where one exists. They're everywhere. I've never been to one before. They changed this to a Waffle House, didn't they? No, it's not a Waffle House. Waffle House is an actual chain. I think they're mainly in the south. Are they? I've been to one in Florida, I think. I've been to a Waffle House. Are they like a Denny's? There's a few of the chicken in Waffles, but not in a Waffle House. How would I compare it? They're a breakfast spot that specializes in Waffles. They have like every kind of waffle that you eat. There's not much more to explain than that. It's a breakfast waffle. I thought they served tacos. Okay, that makes sense. Oh, it's Uncle John's pancake house. It's a pancake house, right? They're not a Waffle House. Yeah, that's different. I was like, I'm pretty sure it was a Waffle House. I love how Americans take desserts and then they make breakfasts out of them. You know what I mean? Yeah. It's pancake. It's cake. Yeah, it's cake. Waffle. It's like pancake, but it's in a different thing. Yeah. Anyway, so here's some more interesting stuff. Actually, this is another good reason why you should not do long distance running. I found a really good reason why you shouldn't. So as you guys know, we're not huge fans of long distance cardio. No, it can be healthy. I mean, all joking aside. But I just learned this. Did you guys know that compared to other athletes, long distance runners poop themselves way more? Like poop themselves way more than other athletes. Did you know this is a thing? Wow. I mean, I know it happens, right? Because it's... They actually talk. It's a big thing where part of it is long distance runners don't want to stop. Yeah. They're in a race. They don't want to stop. They have to keep going. That's commitment. And it sort of moves things along all that movement. It's not like, for example, there's Julie Moss. This was an Ironman triathlete who's lost her bowels while she was running. It's not uncommon to see... I don't know. Have you guys ever trained clients for marathons? If I was a triathlete, I would do it because you eventually get in the water. Track the sharks. If I was just a pure marathon, though, I wouldn't do it. Yeah. Okay. So how many have you guys trained athletes for marathons and gone to marathons? Yeah, yeah. Have you guys ever seen somebody run by with poop down their... No, I actually never sat down the leg. I've seen it. I haven't seen that. I've seen it. So they did a study as to what the heck's going on, and they said that it has a lot to do with the fact that because you're exerting yourself so much, your autonomic nervous system just basically is not working. Loosens your sphincter out. Yeah, and just stuff falls out. Now, what's weird about that is there's tons of sports where you exert yourself, so I don't understand why that sport... I think it's the type of exertion. Well, I'll tell you what. Oh, they don't poop themselves. Olympic lifters. Well, it's a long-term exertion. Yes, it's you doing it for a long time. Speaking of exerting yourself, along those lines... No, let's not talk about the pink sock. Oh, thanks for naming it. Dustin, that's disgusting. Olympic lifters, they have to... They really have to train to maintain things down there because of the power that they exert. Because you know that there's been lifters that have... Blown. ...inverted. Yes. Really? Yeah. Literally blown out. Blasted it out. Blown out themselves because of the power that they generate. What's the surgery look like for that? I have no idea. I don't want to watch it. Can you fix that? Yeah, of course you can fix that. I mean, I think you can. But there's a famous picture of this happened to an athlete where Justin's probably seen it. I have, yeah. You have seen it. The unfortunate. Yeah. Now, I mean, part of that's impressive. That's a lot of power. You got to generate strength or whatever. But just, you know, anyway, not the only sport. They don't have their own risks. Hey, since you're on sports, okay, so you probably don't know this stuff. Do you know who Jimmy Grappolo is? Why does he sound from? Oh, football. Hold on. Yeah. 49er. Yeah, he was. He was. Now he's. So he's traded to the Raiders. Okay. Which is our in Las Vegas now. So guess what? The that they just told him. What? He gets unlimited for life sex for free. What? Local brothel. Wow. What? He's a professional. Andrew, is it called the chicken house? The chicken ranch. Chicken ranch. The chicken ranch, which is a, which a license. Spin off of the bunny. License. How many ranches? How many ranches? Legitimate brothel in Las Vegas, Nevada. What a chicken ranch. Which is. That doesn't make me want to go there. There was Mustang ranch. There's buddy ranch. And this is the chicken ranch, I guess. Unlimited. Unlimited. So this is stupid. It's like, uh, he's a pro. He's a professional football player. He already gets that. Yeah. But I think if you're going to see professional, I don't know. If I'm a professional athlete, that's good. This here's a good conversation. If you're a professional athlete. Does he, he's not married. He's a single guy. Yeah. I'm, I'm pretty sure he's a single dude. What do you think is riskier going to a brothel as a professional football player or just random fans that you hook up with while you travel? Risky in terms of what? All the above. STD, uh, trying to get you trying to, yeah, lawsuit, trying to get you. What do you think? Pregnancy. I could see that. Think about it. Think of every, every risk that a professional athlete has by having, uh, you know, sex with strangers. Wouldn't you agree that having it with a license certified, you know, clean and verified? And yeah. I mean, high performance. You have all those things. You're probably a safer bet. They're probably not trying to get a kid from you. You know what you're getting into. I don't know. I just, I feel like that's probably a much safer bet. You know what the risk though is that, uh, if anybody's ever staking the place out or following him and then would take pictures of him going in there, you know, that'd be a big risk, right? Why? If it's legal. Because it doesn't look good. I mean, the news knows he's been offered it for free. I'm pretty sure they all know he's going there now. Yeah, but if he actually went, if he actually went, don't you think that'd be bad publicity? Here he is going into the chicken house. Well, he's got to collect this lifetime for free membership. Is that a picture of it, Doug? This is what the chicken ranch looks like. That's the chicken ranch. It looks very wholesome. It literally looks like a restaurant. Maybe you get chicken waffles right before. Wow. Do they have a website? Ask you for a frigate, Doug. That's a lot of questions. Now, look, I want to see if they have a website. I'm serious. I'm serious. Do they have a website? Like, how does this? Of course they do. Do they really? Yeah, of course they have that. And then what do you do? You go on the website and you order what? Oh, they even have reviews. Oh, wow. No, what would the reviews say? Great service. Four stars to give her five, but she had cold hands. That's the only reason why she didn't get a five. Wow, look at them. Look how clean it is. They have rooms and everything. Look at that. Urinals? That's wild. But, okay, talk about a brilliant strategy on their part, though, to get attention for this. They have another professional athlete. There's a hockey player there. Did he get that deal, too? Yeah. Smart, though, right? Smart strategy if you're them. Hey, how crappy, though. Imagine if you're him, right? You show up. You're like, all right, I'll go here, whatever, I'm bored or whatever. You walk in and then the other dudes are like, yeah. You're like, no, go away. Jimmy G approved. That's a legit website, right? That is a legit website. All right, all right. Okay. I'm a little new to you there. Can I have that on the show? Better or not, that's on Andrews. Oh, that's Andrew. They're booking a portion of their reviews. Hey, why was it bookmarked? He gets this confirmed. Hey, why did you say confirmed? What's been confirmed, Andrew? Hey, why did it say you get a free visit? The other tab is open to Southwest Airlines. You know what? I'm going to stay in the athlete world by the way I can keep you guys there because we never go here or something like that. But I was reading something else in regards to sports and athletes that I was fascinated. I had no idea about this. Did you know Justin this? And Andrew, you're involved in this question too because I know you follow sports. Did you know there was a thing called a jock tax? Jock tax? No. I didn't know this either. So professional athletes get taxed by the state that they're playing in when they play away. Like in the 2018 season, Steph Curry paid like a million dollars. If you play somewhere else? Yeah, every time you have an away game. You have an, and there's only a handful of states, I think Texas is one of them. There's only a handful of states that don't have that tax. It's sneaky. Everywhere else has that tax, and they tax the athletes when they come in and play in their, it's wild. I saw actually a screen shot. How do they determine how much their... It's a percentage. It's a percentage. It's a percentage of their income. So obviously, yeah. Of what they played for that game? Yeah. So what they do is they divide. Okay. So if you were to, let's just take round numbers and say... So you have 10 games, three of them are out away. Then 30% is taxed with the jock tax. Yes. Is that am I right? Yeah. Well, of their daily. So what you do is actually this is there's, you know, 80-something games in a season, you know, a guy makes, let's just say $80 million a year to make it easy. He makes a million dollars a game. So when he plays that game, he gets taxed on that million dollars. A percentage of that million dollars goes to that state. Dude, that's crazy. Isn't that wild? Yeah. For anybody who doesn't understand that tax, that tax, it's, yes. Come on, dude, look, if I went up to somebody and I said to them, hey, listen, you're going to give me 10% of your money. And if you don't, then I'm going to take your stuff. And if you still don't, then I'm going to put you in a cage I would get arrested for theft. That's theft. Why is this any different? This is crazy. This makes shit up. And the reason why they make shit up like this is because nobody's going to protest because it's a. Wow. Trainers, coaches, and doctors get hit with it too. Wow. I didn't know that. That's a stupid. Isn't that? Well, you're essentially working in another state. So. Yeah, but you still pay your other state, you pay your state taxes on your income too. So it's not like you're exempt from that other one and you only got to claim the income made in your own state. If you, let's say, live in California, if you're a warrior and you make $10 million a year, California gets their percentage of their 10 million. And then when you go over to say Nevada or Utah or whatever like that, which I'm just making states of, they might be the ones that don't have it. They tax you on top of that income. Interesting. Yeah. So they are always talking about how to get more taxes, never talking about how to spend them better. That's the other conversation. Never spend less. Have you ever seen the cost? Where was this? Oh, I can't remember. I wish I knew where it was because then we can provide the example. They were going to build, it was like a public bathroom somewhere. High speed rail. No, they were, oh, that's, that's even worse. Another one. They were going to build a public bathroom, I want to say in San Francisco, I think it was a public bathroom and the city got the bill and it was like a million something dollars. And they were like, how is this possible? And they were like, oh, the cost of the bathroom is like, you know, seven grand. The rest goes to all the bureaucrats and all the, the city's regulations and stuff like that. It's ridiculous. It makes no sense. Remember when they built the website for, when we did the, what was it called? They called it Obamacare. That's not the actual name, Affordable Care Act. Do you remember when they built that website? So you look at the cost of that, Doug? You told me this, like it was, it makes zero sense, like how much money they spent on this. And then like it didn't even work. No, I would like, I want to get the actual number because I don't want to misrepresent. It was a website. It was a website. Yes. And Doug's going to pull up the number, but it was an astronomical. Yeah, the original budget was 93.7 million. For a website? Yeah. But it grew to 292 million before the launch of the website. 293 million dollars. A website developer's wet dream. A website. I could take five people from Silicon Valley right now, and they could have built a better website for a million dollars. Dude. Almost 300 million dollars. I don't think you need a million. No. I'm already heard of a website. You just go to Squarespace and do one right now and fucking kick a test. It probably has to be a little more sophisticated than that, but I mean still. I don't know. It didn't crash. It couldn't even handle the server crash for 293 million. So anything could be better than that. Yeah, dude. How does that happen? It's why? Because there's no competition. There's no competition. Who's going to compete with them? This is how much it costs. That's how much you're going to pay. And that's that. There's nothing you can do about it. And it's not our money. If you don't pay the consequences for wasting the money, and it's somebody else's money, and nobody else can come in and say they'll do it for less, guess what's going to happen? It's going to cost a lot. It's going to cost way more. Squarespace.com, new sponsor we got. And you're going to have a shitty product. I'm telling you. I don't know if it would be scarier than just that, or you see a government website built on Squarespace. I feel like that would be just as scary. I don't know, man. When's the last time you went to the DMV? It's all watermarked still, too. They didn't even pay for it to get that watermark. Seriously, seriously. When's the last time you guys went to the DMV? Yeah, I know the DMVs. Well, I mean, the high-speed rail, so it only made it to Baker's Field. It was supposed to make it all the way up. It was supposed to be LA to San Francisco. LA to San Francisco. And they just saw we're done. Dude, I went to spend billions of dollars. The speed of that, our buddy Jay, I saw, said that there's going to be a high-speed rail that's going all the way down to Mexico. Is that what I heard it when that text thread we're all in with the houses down there? Did you read that? No, it's from Tulum to somewhere else. Oh, I thought it was up to us. No, no, no. Oh, so that's not going to build a rail. Yeah, no. That would be awesome. Get on a high-speed rail, be able to be down on the Mexico beach. That'd be rad. No, no, no, no. Yeah, no, that would never happen. Yeah, the cost of some of these projects, again, I went to the DMV and they're still using the green screen, the big PC computers. Yeah, they're like... And the... That kind of printer. Here are those printers going. And they stamp something and then go to this window and then they do the same thing. They do the paperclip and then... They still do the credit card? Yes, yes. Whoa, dude. Could you imagine if the state said, hey, private companies, as long as you become certified, you can now create private devices. Just so you know, the argument on the other side of that I actually heard it the other day from somebody who is like, you know, pro more taxes and pro big government bullshit. Okay. So is that real smart? So the argument for things like that, by the way, DMV, postal service, so with that is that it provides services that would not be profitable and that nobody would do. So if you left it to the free market, there's people that would not service it. Oh my god, it hurts my head. That's not true. First of all, first of all, if a product or service wouldn't exist in the market, that's because it's a useless product or service. Number one. Number two, if we require people to get a driver's license, then it would exist. There is a market demand. So the government could literally say, you need to have a driver's license. You have to, these companies are allowed to produce them, go and pick one. Now we have competition. It'll be a lot cheaper. Post office. Okay. Uh, look, I hate to say this. I have family members that work for the post office. I get it. Let me ask you guys a question. Now there's definitely mail that you get that you need, but what percentage of the mail do you get? Do you just throw in the garbage? Yeah. Yeah. And now we have email and stuff like that. So if, if something wouldn't exist in the market, now I understand this argument for certain things like long-term environmental protections, I get that. I can't under, I can't comprehend what a market, you know, what kind of market would want to protect something for 200 years from now, that too, too long of a timeframe. So I understand. I'm not saying, you know, we should, it should be, you know, anarcho capitalism, but if that whole argument's baloney, if, if, if the market, if there is no market demand, that's because it's, nobody wants it. Well, there's going to be, okay. So the example they gave, they use a post office and they give an example of like, you know, name of rural city somewhere in the middle of nowhere. And, you know, for 49 cents or whatever, you can have a letter mailed to across the country or the world, not the world, probably across the country for 49 cents. I don't know what it would go for. They don't have internet? No, that's the, we're talking about someone who's so rural like that, that doesn't have that. Okay. The percentage of places like that, that exists that are so small, I could see supporting those places. Well, I think they're, I think there's more of those than you think. There's just not a lot of people in those. Obviously, that's what makes it a rural place. What I mean by this is that those places doesn't, that doesn't excuse everybody paying for everything all over the place. So I could see an argument saying, well, here's 5%, which will still be huge. 5% of the US would require this public service. Okay, fine. Then, then let's figure out, let's pay for that. Yeah. Maybe there's a compromise in the middle, right? Yeah. Not like everybody. I was just sharing that because I actually had never heard that argument before. I've always just defaulted to the same thing that you say, which is like, that's just leave it to the free market. Free market would figure it out 10 times better, but this person was making that argument for that case is that because of the fact that the government dictates and it controls it, they also can service people that would no free market would ever go there. Nobody would ever, no one's going to go start a pizza parlor in a town that has 50 people, right? There's nobody who's going to go do a mail service to a place where they can't be profitable if it's left up to the free market. That's the beauty of capitalism is like it decides where it's worth it for you to build a new thing. So this is the support, those communities, those people that can't do it. I thought that was a decent argument. Yeah. It's just such a small percentage. But I mean, here's another example. Imagine if the government made shoes, imagine if the government said, and I can make this argument, look, we need shoes. Shoes are essential. Everybody has to have shoes on their feet. We are going to provide shoes. They're going to cost a dollar because we're going to take your tax money and wear the government. We can figure out ways, whatever. And that's that. So now there's no competition for shoes. Everybody has to wear government shoes. What do you think those shoes would look like? What kind of shoes would you have on your feet right now? We actually shouldn't wear shoes. We actually might solve some health problems if we actually just all wear barefoot all the time again. The shoe movement. I have something for you guys that I thought was interesting that we're starting to see. And it'd be interesting to see if we continue to see this unfold. But we're starting to see, and I think I saw Buck County in Pennsylvania, maybe Duncan Fatchek. Let me make sure I got my stuff right. There is several schools that are starting to sue social media companies, TikTok, Facebook, Instagram. Yeah, for mental health issues and some other stuff. Really? So I don't know if it'll stand up in court. If they will do some sort, if they will settle before it gets there or not. But we're starting to see this now where schools are taking action on some of these social media platforms and some of the stuff. Like currently right now, while these schools try and ban certain hashtags or something like that, that end up driving vandalism and shit like that. And they're blaming these social media platforms that are spreading these bad ideas. What do you got? Yeah, I just see that they are. Buck's County, Pennsylvania is suing social media companies. Let's see why. Basically, I think it's because their kids are all. Well, look, it was mental health related and then vandalism is what I wrote. Theoretically, you could sue a private company for causing harm if they were aware of the harm that they could cause and they did not warn you. So in other words, if you bought a product that could cause, let's say, some kind of cancer, they knew there's a risk of cancer. They never told you. You could potentially have a case. So if they could prove that these social media companies. So I think that's the angle they're going. So you didn't tell us that their mental health could be an issue. Our kids' mental health could be an issue. Yeah, we also didn't know that this was going to spread violence and stuff like that. So by the way, the angle that they're using, by the way, at the very least, even if they lose, this is bad publicity. Yeah, and great awareness for everybody else, right? So I thought that was interesting that we're starting to see that that move. And it will be interesting to see if more counties, more schools are. I think I even saw the red San Mateo County in California was jumping on board with that. Oh, yeah, I can see it up there because I definitely saw the trend of the vandalism thing that was big on a few platforms with, you know, they just hashtag and they go into these bathrooms and they just destroy these schools. That's what I think that was one of the, I can't remember what the hashtag was. Maybe that article says it or not, but there was a hashtag that I wasn't familiar with and went viral and it was like kids like doing destructive shit to schools. Who's going to be held libel, right? Yeah, it's the thing. It's like even so, I mean, there was that whole debacle with like the Woodstock, the second one where, you know, some of the bands, obviously they build all these bands on there that were a little more aggressive, well, a lot more aggressive than the first Woodstock, but it was like, you know, the overall animosity was there and then like the music, the incited, the riots, but they're held liable for inciting the riots. Yeah. And so it's like, interesting. I wonder what's going to happen. I wonder was, yeah, how they're going to rule that. Did any of you guys watch the, the documentary on Netflix, the porn hub one? No. Yeah, I watched a little bit of it. You didn't watch the whole thing? I didn't watch it. So there was a part in there. It was interesting nonetheless. There was a part of it that I thought was really interesting, which was they were, they were part of the lawsuit is like, obviously like trial pornography has gotten out and it's their job to censor it. Their defense is that, you know, we have all these things in place to censor that stuff, but there's always going to be criminals. Yeah. Just like, you know, you put all kinds of security measures to stop criminals from doing other things. They still find ways to get by it. So that's their argument. The part that I thought was really interesting was there was a part in the court case where they compare the amount of moderators for porn hub to the amount of moderators for, say, a company like Facebook. Do you know what the number it like was? It was like crazy. Oh wait, they have more or less? Less, bro. Way less. Yeah. And porn hub? Yes. Like, I mean, and maybe Duncan pulled us up. How many moderators work for Facebook? So I get my number right, but it was in the like, I think tens of thousands of people are employed. For sure, thousands, if not tens of thousands of people are employed in Facebook, literally just to moderate. And porn home was like 50 people. Dude. Yeah. So that makes like mathematically. That's terrible. And they got into it where the moderators would just like, they were supposed to do, I think, 800 videos a day or something like that. It's like, mathematically not even possible to like do a true scrub. So yeah, they just like, as fast as they can go through it. And then it gets checked off of like, oh, this should be even if it gets pulled down like a video. 15,000 moderators. Around 100. No, no, 80. Yeah, porn. That's the porn hub has 80. Facebook has 15,000. By the way, how crazy, hold on, what makes this even crazier is the amount of visits and views and porn hub dwarfs. That's what I'm saying. The amount of traffic it gets, the amount of explicit content that's on it that needs all it is needs. Exactly. The whole thing is that. And then only have 80 moderators. And then something like Facebook, which is, you know, quote unquote, you know, family, you tell, you know, obviously they have shit on there, but not like porn hub. 15,000 moderators. Yeah, because I was watching, I saw, so there was just one case of like a 14 year old girl that like had been texting her boyfriend or back and forth like naked pictures. And then the boyfriend like uploaded it and was able to upload on porn hub and then, you know, and then they were fighting them to take it down. They take it down, but then they just uploaded it again and it was like, it was on there and it was getting all like thousands and thousands of views. So they're making money off that video over and over again. And so it's like, they're not real incentivized to pull it. Not only that, did you see how the, and one of the ways that they're getting them right now is like, so if they did pull it, they would, they blur out the video, but the title is still there for you to search for it. And then there's suggestions. Oh, if you liked this video, then maybe you'll like these. Well, that's disgusting. Right. Disgusting. So, so then, so if you were searching for that specific video or something like that video that's now been removed, it's blurred out, but then if there's something that's close enough. That's terrible. Right. That's terrible. So that's how they're getting them on some of this stuff right now. I did, but I thought the moderation thing was enough. I had no idea. I was like, the fact that 80, yeah, compared to 15,000 on Facebook, a platform that's not getting nearly as many visits. That's just, that's just crazy. That's just for show. You know what I mean? Oh, yeah. Oh, we got moderators. Yeah. That's terrible. Speaking of social media, you have any shout outs? If you don't have one, I have one. Go ahead, go ahead. All right. I have one that's pretty funny. I just saw this today. It's, it's parenting humor. So for parents, it's really good. It's called the dad.father. So the dad.father on YouTube. And it's just funny videos for parents, stuff that you can totally relate to. So go check it out. All right. Check this out. You got to check out a company called Butcherbox. They deliver grass fed meats, wild caught fish, heritage pork to your door. It's healthy meat. You eat a high protein diet. You want healthy meat so you can look and feel your best. And right now, if you sign up through Mind Pump, you'll get a 20 ounce bag of gluten free chicken nuggets for a year for free included. They throw it in there for free for the next year. This is a pretty crazy giveaway. Go check them out. Go to butcherbox.com forward slash mind pump. Again, it's butcherbox.com forward slash mind pump. Sign up under that link and get those free nuggets. All right. Here comes the rest of the show. Our first caller is Maya from Michigan. Maya, how's it going? How can we help you? Oh, it's going great. Thank you so much for having me on. Chef Kiss to this podcast. You guys are also humble. Love it. Thank you. I'm a mother of four girls. I'm reading off my teleprompter here. Four girls and I'm trying to get in the best shape of my life. I've started lifting heavy back in August of 2022. Right now I'm running anabolic in my weight room in my garage. I have been absolutely knocked down, exhausted. And this is way before I've been weightlifting. It's been for years, but it seems like when I started the weightlifting, it got even more intense on me, even more than when I was pregnant. My girls are all a year apart, and I was pregnant for like five years straight. So I eat great 80, 20. I'm getting my steps in. I'm getting my protein in, but I do use edibles to fall asleep at night, and I have for the past five years. I make my own oil in my own edibles, and I know that they're about 25 milligrams piece. I can fall asleep great, but I don't get a good sleep. I always feel tired. So this is my experience whenever I do 10 milligrams or more of cannabis, like especially if I do it late, I wake up groggy and then I just seem to drag ass the next day. It might be just how much have you had some days or nights where you've tried to cut it out for a little bit, like maybe take a week off and just see how you feel. Okay, so I have an update. Okay. I recently got off of the edibles, and I also got on a transdermal estrogen patch. I got on them the same day, but for two days after getting off those edibles, I was so groggy I can almost taste it in my mouth, like for two days. Yeah. Wow. So the withdrawal from cannabis for some people can be... It's rough for you, isn't it? Can be tough, yeah. And especially at 25 milligrams of THC, it's also... It's a fat-soluble compound, so it gets stored in the body fat. And so for some people, the withdrawal can last maybe a month. Some people it's milder, the people it can be much stronger, and the side effects of withdrawal can be like anxiety, depression, insomnia is the most common one, vivid, wild, crazy dreams, and just feeling off. And it can also have hormonal effects on the body. So in animal studies, THC can reliably affect hormones in both male and female rats and animals. Human studies are not as clear, but there's probably some hormonal effects because the endocrine system is just tons and tons of cannabinoid receptors all over it. That doesn't necessarily mean though that this is the main issue. I think it's probably contributing, but there may be some other stuff that's going on. The only way to really figure this out would be to work with someone who understands holistic health like a functional medicine practitioner because they'll be able to go down the list and look at things like gut health, hormone health, and then see what contribution THC use is having on all of this. Now as far as what I know about THC in sleep, it does increase the or improve the ability to fall asleep, but it does dramatically reduce the deep stages of sleep. So you sleep more or you sleep, but you don't get the same restful effects from it. And I just, you know, the studies on cannabis now are really starting to come out, and we're starting to find that it's not as innocuous as we first thought it was. In fact, some studies show that it aged in heavy users, it aged the brain more than even alcohol use. Now I'm not going to, I'm not stupid and going to say that cannabis is worse for you than alcohol. I think if we look at the total side, the side effect and risk profile, alcohol is just one of the worst things, but it does have some pretty profound aging effects on the brain. So I'm sure it's, it's contributing, but I would suggest working with a functional medicine practitioner to get to the root cause because it sounds to me like your body's overwhelmed with stress. There's some imbalances that are going on. Adding exercise, adding activity is probably just going to make you feel worse. It sounds like your tolerance for activity is quite low. Like you do a little exercise and you just feel more tired. So I will tell you, since all of this, and I can attribute both the cannabis getting off of that and the estrogen, I have had the most energy that I have had in a really long time. Good. And I've felt great. I'm making gains. I've lost two pounds, not to mention, if I don't go to bed right away after doing an edible, I'm getting a bad munchies. You know what I mean? But I was telling my husband because it has affected my sex life and everything around me for years. I feel bad. My husband's an emergency room nurse and he sees people dying and here I am complaining about how tired I am all the time. But I feel great now. I'm on the mend. Look, here's the other thing too, is don't invalidate how you're feeling because you said something like, you know, he's doing all this. He's seeing all these people dying. You know, what am I here complaining about? Like, yeah, I get that. I totally understand that there's people out there that have it worse because people have it better. But what you're experiencing is a real thing. It's really challenging to live like that every single day. You've got four kids. You said you were pregnant for five years. That's going to have an effect on your body. It sounds like there's something hormonally happening as well because the estrogen had a profound, seems to have a profound effect. But hormones are tricky because there's such a complicated interplay between all the different hormones. So I don't know who you're working with to work with your hormones. But, you know, like I said, somebody with a holistic approach, they'll look at not just the hormone levels, but how your body's reacting to those hormones and then other hormones that may have, may play a role because sometimes what we can do, and I'm not saying this is the case, this may or may not be the case with you, but we'll take a hormone like estrogen or testosterone or progesterone, feel better, but what's happening is we'll be masking or putting a band-aid over what may be the root cause. So I can't stress this enough. I really think a functional medicine practitioner is going to be your best bet. At least a consultation. At least getting your blood works. At least getting somebody to like read it for you and give you a lowdown on it. Yeah, you know, this could be, this could be as simple as a nutrient deficiency. I mean, literally, you know, I had a client once where we couldn't figure out what the heck was going on, why he felt so terribly, and he, he was low, he was low in zinc. He started supplementing with zinc and like three weeks later, he felt like a new man. This was like after years of him trying to figure out what the hell was going on, he finally found a functional medicine practitioner. So this was, this was a long time ago when they were hard to find. They did some nutrient tests like, oh, your zinc is low, took some zinc and then, so it could be as simple as that, but, but yeah, you want to get to the root cause. You need somebody, you want to work with someone who hasn't a holistic approach. You can look at everything and how they all communicate and interplay with each other. And then from there, you'll be able to really figure out, you know, kind of what's going on. Okay, can I have one more thing? Sure. Real quick, my sister in law and I are doing a competition to see who can lose the most fat. Now, I am, she's the one who does the cardio. She eats like a bird and, and, you know, then she's trying to lose the fat. I am doing the eat what I want, get my protein, drink my water, get my sleep, everything that you guys say and lifting heavy. So this is cool, but I wanted to add a couple like little hits in between my anabolic this summer because it's nice to get outside and maybe walk up a fan till and stuff. What do you think about that? Yeah, I don't think it's a good time for you to do a competition with somebody to push your body in any direction. Not why we're trying to figure this out. Yeah, because you can be making something worse and I don't know if you, how competitive you are. I know I can be pretty competitive, especially if it's with a sibling. So you may push yourself to a point where you make things a lot worse. So, and to be honest with you, if you figure out the root cause of what's been making you feel kind of crummy, you'll lose body fat faster anyway. Right. That's going to have the most dramatic result for you if you focus more on the recovery side. Because if we're not fully recovering, your body's not really going to get to that point where your physique's going to change and you're going to have that desired outcome. So it's really important you vest all your interest in that direction. Even though I don't think any of us recommend the competition just out of curiosity, is the, was the competition a scale or body fat percentage? Body fat percentage. I just want to prove to her that you can lose weight just lifting. Okay, so the reason why I asked her, exactly the reason why I asked her, asked that is because actually your approach of getting healthy, building muscle, eating like you're eating right now, you very well could still win that competition without having to do a bunch of cardio and trying to add more or restrict. Oh yeah. Because you will, you will build muscle and lean out, especially if we get your sleep ball in line and you're feeling healthier or so at that. And we figure out what's going on. And if she's cutting calories dramatically and you know, being a cardio bunny, there's a very good chance at the end of this competition, you just kind of cruising along, doing what's best and healthy for your body, you will still kick her ass. Totally. Nice. Thank you so much. Yep. You got it. Listen, go to Facebook. There's a group we have there. Oh, I got it. Oh, beautiful. Okay. All right. Oh yeah. Also, Maya, I do want to send, I'm going to have Doug send maps 15 to you. Yeah, good call. Oh, I wouldn't know that. Yeah, because that actually might do you better. So if you still keep feeling like the workouts are too much and anabolic, you know, instead of doing three hard, big workouts, this is spread out over, over the week in shorter, shorter bouts, maybe transition into that. So we're going to send that to you free so you have access to it. Thank you so much. All right, all right. Thanks so much for the support. Thanks. Man, 25 milligrams. Yeah, that is, yeah. They'll put me in a coma. I'll do like five, you know. Oh, that would, that would be a terrible time for me. It would be a psychedelic, paranoid freak out. For sure. I'm waking up groggy. Yeah, so. Yeah, I'm probably still high. No, you know, the data on, on THC, because now, now that it's been legalized in many states and we're starting to see more and more studies. Chronic daily use is not as like, oh, it's not that, you know, maybe negative effects as we used to think it actually will age the brain. I saw that. I saw it's been going viral. People shared that with me, the new stuff that came out. I mean, I personally, I personally, I'd like to know more. I, so I responded to someone who DMed me that and I said, you know, I'd like to see more like, what else do we know about like chronic marijuana users too? Are they eating healthy? Are they also training? Are they smoking it? Are they eating it? Like. So I looked at some of that data. What's the milligrams like? Well, so I looked at some of that data and it's, it's decently controlled. It's not perfect, but there's some pretty decent controls. And so there's definitely something happening from the cannabis that is causing this in the brain. Now look, here's what I know personally for myself. And I titrate it and I stop it for this reason right here. I just am not a sharp. And my memory recall is not as good. Recall for sure. Yeah. So I mean, it doesn't surprise me. Nothing is too much of anything is never good. Of course. You know what I'm saying? So it's a reason why we've said since day one on this, it's why I rotate through the caffeine, why I rotate through things I create and why I rotate to things like this, like with cannabis, like it's just, I don't know. I don't think it ever becomes. It's not a free pass. It's not ideal to be dependent on anything. I didn't tell her this, but she'll get a chance to listen to this. And I wanted to ask you again, South, because I brought it up that because I told you that I'm not an edible guy. Right. So I've been trying though to smoke less and utilize edibles more often. Part of why I don't like them is because it disrupts my sleep like this. But what I did notice, and I told you that I started using our Ned to bump up the CBD level with the balance of the TTC. And I do notice a better night's sleep with that. So if she's still using the edibles when she hears this episode, that may be a path that you can try and see. That helped me when I was doing the gummies like that because it was just fucking my sleep up. But when I bumped up the CBD with the TTC, it actually seemed to mitigate some of the negative effects. Now I don't, that's just my own experience. Well, I mean, you know, and this, okay, this is speculation, but when you look at nature and the way things are naturally, you often see natural balancing. What we did is we took a plant and we found the thing that makes us high and then we bred the shit out of it to make it produce way more of that thing, which then because of that, it produces way less of other stuff. But natural marijuana is relatively balanced. Now, I mean, you go to the dispensaries, you won't find a strain that's anything less than 20% TTC. So yeah, it's no wonder. So you're balancing it out with other cannabinoids. So that makes perfect sense. Yeah. Our next caller is Vincent from Ontario. Vincent, what's happening? How can we help you? Hi, how are you guys? Thank you. Just want to say first off, I wish you guys were around 25 years ago and I've learned so much over the last two years. So thank you guys for everything you do. And also want to reach out and say thank you for those that refer you guys. So two years ago, my friend Corwin put me on to you guys and it changed my life. So I appreciate everything those people do as well. Awesome. So here I'll get into my question. Over the last nine months, I completed anabolic performance in aesthetic. But I completed them all with a home version of the gym. Mostly dumbbells, no real barbell use. One factor is I work from home and it's easier to do it in the morning. Plus secondly, I just turned 50. I know I've tried dumbbells before and I get a little bit worried about injury because I end up loading the bar a little bit. I know I'm missing a little bit from the barbell use. So I don't know if you have an opinion on the home office versus I'm going to start going back to the office now and they just open up an office gym that has a Smith machine. Ideally a rock squat would be better and I've heard you guys talk about a Smith machine not being ideal. So worried about my age and injury. Does it make sense to use a Smith machine for squats, deadlifts, bench and overhead press? Or is it best just to continue with my natural body movement with dumbbells? So this is a logical question but I'll give you an analogy. Just because a skateboard has four wheels doesn't make it a car. So a Smith machine has a bar, it's not barbell work. It's not barbell work at all. It's Smith machine exercises. So it's not a replacement. Now that's not to say that there aren't potential exercises you could do on the Smith machine that might have some bodybuilder type value. Yeah, bench press and overhead press. Yeah, bench press, overhead press, stuff like that's fine. I wouldn't do lower body stuff on it really. Maybe a stationary lunge if you want to mix it up a little bit. But you're totally fine working with just dumbbells. There's nothing wrong with working with just dumbbells. Are you missing out a little bit? Maybe a little bit of force production and all that kind of stuff. But I think you're totally fine just sticking with the dumbbells. And then with the Smith machine you can try exercises that the Smith machine has a little bit of value with like the ones we just mentioned. It's not like in other words you're like, okay, I want to do barbell deadlifts. I don't have a barbell. Let me do deadlifts in the Smith machine. Not the same thing. Or like I want to do barbell squats. I don't have a barbell. Let me do squats on the Smith machine. Not the same thing. Does that make sense to you? It does. So in some respects my thought was to start running back through all three, back down in a bar. Maybe then using the barbell as you say for the shoulders or bench. And then I would slow down my reps since I'm only about 50 pounds for doing deadlifts or something. It's not a lot of weight they have at that gym or even at home. So would you recommend slowing down the rep to get the benefit or say deadlift? Or with someone like you. I especially say I think you look like you're in pretty damn good shape. So first of all, I think you're doing good. I would do single leg stuff. A single leg deadlift with your deadlifts. What that's going to give you for stability and strength by going to unilateral movements? So I think that like maybe what we'll do is send you map symmetry. Oh yeah. Map symmetry 100%. Because I think map symmetry will be extremely beneficial to you know just to piggyback off of what Sal said. Are you missing out on a little bit by not having a barbell? Sure. But like you're talking about so little. And I think what you're doing by rotating through the programs that we have and using dumbbells, you're not missing out as much as you think you are. If you were somebody who had like a set of dumbbells and you kind of did the same routine all the time, then I'd say like you're missing out on a lot. But the fact that you already have the wisdom to kind of be working through all those programs, you're getting a novel stimulus as you move from program to program that's going to signal to build muscle. And now that you're kind of getting to a point where you don't have enough weight for something like a conventional deadlift, well let's move to single leg stuff. Unilateral work. Unilateral work will be phenomenal for you, especially since the risk versus reward is something that you've already addressed. So I think that's a great option for you. Yeah, you'd be able to build all that strength, stability with dumbbells, no problem. And I think the unilateral direction is the way to go. Like the Smith machine just isn't the same animal that you think it is in terms of it. Looks like a barbell. And it looks like you can pull off of some of these moves. However, it's completely in one direction. In terms of it just following a line and a guided line, it's not going to give you the same type of demand and force output that you would if it was a free weight situation. So yeah, I think that honestly, you're going to do the best with the dumbbells and then maybe supplement for some hypertrophy type moves. Like they're talking about overhead pressing I guess in that regard. But yeah, you can do a lot if you just stick with the dumbbells. Yeah, we'll send you map symmetry, Vincent. And then all you got to do is skip the last phase. The last phase is barbell five by five. You're totally fine skipping that and just running through map symmetry, all unilateral. It's all dumbbell work and you'll have a blast. Well, part of me is even thinking, do I take a gym membership for a month and do that maybe barbell use and switch it up a little bit? I mean, if it's possible. If you'll do it, I think it's a great idea. Hell yeah. That's the thing. Yeah. If you have access, go for it. I mean, there's sustainability outweighs optimal, right? Sometimes people get so caught up on like, what is this more optimal for you? Well, it could be more optimal for you to get in the barbell. But if you're less likely to be consistent with it and fit in your schedule, then it isn't optimal anymore for you. So you have to weigh that out. So like, yes, that would be great. Like if you're a client of mine and say, man, and you're open to getting a membership and getting a barbell and say, yeah, you're ready for it. You've strained through all those programs. I think it'd be great for your body. But then if you say to like, man, Adam, it's just it's rough sometimes to get over the gym and I'm not consistent. And I'd say, you know, attention to that consistency. Yeah. That's that's far more important. So you got to weigh that in for sure. Okay. That's fair. All right. Well, I appreciate everything you guys do. And again, thank you for putting out the content you do. You got it, man. By the way, we were around 25 years ago. We were just young. You would have gave me terrible advice back then. We would have told you all kinds of bad shit. Thanks, Vincent. Thanks, guys. You got it. All right, take these, man. Yeah. He's, you know, kind of like a wise question. Yeah. It was a really good question. But you know, I'm glad he mentioned the Smith machine because people look at it and they see a barbell on it and they think, oh, I could substitute every barbell exercise with the Smith machine. Yeah. And it's the same thing. It's just more stable. In some cases, it's similar and more stable. In other cases, it's completely different. Like a deadlift on a Smith machine is not a deadlift. It's not. You can do it stiff like a deadlift on it, but it's not a conventional deadlift. Well, especially a squat, too. I mean, it's going to alter the mechanics of the squat. Totally. Especially when you go back to it. So it's going to like actually cause dysfunction, which is would be problematic. Well, not to mention that some of the greatest benefits of a barbell back squat or barbell deadlift is the instability part. Yeah. So if you take that component out by putting it on a track, then you're purely just doing it for hypertrophy reasons. And if you're purely doing it just for hypertrophy reasons, I can think of a whole host of other things that I can do with you with dumbbells and your body weight to get great hypertrophy results from it. So the idea of loading up the Smith machine super heavy just so you could use some sort of a back squat, it's like, wow, I'll do some Bulgarian splits squats with you with dumbbells. Yeah. And we'll rock that all day. Yeah, it'll be more effective. Yeah, you hang on to a pair of, I mean, 50 pound dumbbells. That's heavy for me to do Bulgarians. And see what kind of hypertrophy that you get from that. So I'd much rather see or walking lunges or reverse lunges. What you have with free weights is, free weights follow your body. What you have with any kind of machine is your body has to follow the machine. Does that mean that one is better than the other? Not necessarily. It just means that there's strengths and weaknesses. And if you want to put yourself in a position to where you're forced to follow the machine because you're doing an exercise that would never work in a free weight environment, then Smith machine can be kind of cool. Like I could do like a hack squat looking squat on a Smith machine that would never work with a free barbell. But it's not a trade. It's not an even trade. There's benefits and there's detriments. And overall, free weights are superior. Just there's not even a question. Our next caller is Josh from Texas. Josh, what's happening? What's up? How's it going? What's up, Josh? Awesome. Good morning, guys. How you doing? Good, good. All right. So my question is, how does someone maximize muscle out of certain body weight? So just a quick background. About last year, I competed in boxing. So, and I was walking around at 150 body weight. And so, and I cut down to 137. And this was a pretty quick drastic weight cut, at least in my opinion. It was my first fight. So, yeah, so I did that in three weeks. So from 150 to 137 is my first meet against. So like I was super hyped. I wanted to make weight. And I was just kind of doing my coach at the time said, so and the calories I was eating was about 1600. So very low. It was clean though. You know, I was hitting my protein. I made the weight, did the fight, everything, you know, felt good. But when I after the fight, I did jump to like 155 eating very bad. Just because it was like my first weight cut. So like the, how do I say it? The discipline after was just because I did it so fast and so hard, I bounced back pretty bad, like with the eating too, especially. And I also noticed I lost a lot of muscle. I got super skinny. Even though a good amount was water too, but I did lose a good amount of muscle. My lifts went down and I still felt strong, like body weight wise, but yeah, my muscle did go down. So I guess how does someone like, let's say if I want to walk around maybe like 145, maybe even 140, how does someone maximize the amount of muscle they can build at that certain body weight? And then for those cuts, maintain that, maintain that muscle. Well, it's a great question because there's a lot of nuance here. Okay. So there's a lot of different. So first off, did you win? I did not. Actually, so it was a three-day competition. It was the Golden Gloves from San Antonio. I won the first match, didn't win the second one, but I was excited because after having 2020 off, you all know why. I was like training at home, moved here to Texas, found the first boxing gym. My coach was like, you should do the San Antonio Golden Gloves. And I only had three weeks to prepare for it. And I just wanted to get the butterflies of competing out the way. So when are the weigh-ins before the fight? Is it right before the fight or is it like the day before, two days before? It's usually the morning of. Okay. So you're not going to do like a crazy water cut, otherwise you'll be dead, you know, you'll feel like you're death while you're fighting. Here's the challenge with weight classes, especially in combat sports. You don't see this in other sports where there are not any weight classes. You would think being as lean as possible would be the best bet, right? You would think I want the most amount of muscle and the least amount of body fat, but at some point that starts to kind of decrease your performance as well. There's an athletic body fat percentage that works best for performance. Then there's like shredded where you look good at the beach or on stage. And that can often be very different. Now there's a range. Like I've known people who, 6% body fat perform incredibly. I've known other people where they get below, yeah, they get below 11% or 12%. And they just, their performance goes down. Well, you have to understand why this is too though, right? So it's, especially for an endurance sport. I mean, your fat stores a ton of calories for you. And that becomes beneficial when you're in a long fight or a long run. So having none or very minimal that is not ideal for like stored energy. And also there's just a lot of unknowns. Like, I mean, if you follow fight sports, you know, sometimes fighters don't look shredded, but they got like crazy stamina and endurance. You know, when they're fighting, I remember. King Velazquez. Yeah, King Velazquez or Fedor Milinenko. Fedor, yeah. He, I mean, these guys, it looked like they didn't work out, but they could fight for forever and ever and ever. And then he had like these shredded looking guys that didn't necessarily have the stamina. So this is all going to be totally about performance. Now we'll say this about weight classes. The thought process is, if I could be, if I could be as big as I, if I could be a certain weight in size and then cut down and fight smaller guys, I should be able to outperform them. But if the cut is drastic, if it's not healthy, then you, yeah, you're smaller, but now you feel like garbage. Okay. So sometimes fighters do better at higher body weights because they just feel more comfortable. I can't necessarily answer this for you because I've known people on either side of this. What's the weight class we're going for and where do you weigh right now? So again, I'm about 150 right now walking around. Like I feel strong. My lifts are getting pretty strong. As far as the weight lifting side, my training though, I do feel a bit slower, which I don't like. My endurance isn't as much there, but also just hasn't been focusing on endurance yet. Just been like, I don't know, I had a shift up after that fight. I've been focusing on my strength gains and muscle and muscle endurance. But when I was training for that fight, I was about like 140 and I felt great. That's the thing. So like maybe under, under like the barbell, squatting, benching, all that, like I wasn't strong, but body weight wise, like I was doing more push-ups, pull-ups. Like I felt strong. Like I was pretty lean too, but I wasn't muscular if that makes sense. So I felt like an animal, but I don't know. So we're, okay, if we were to do the next fight, what weight class are we gonna fight in? That's what I want to get at. Because what I'm trying to get at is, what I think is ideal for you is to actually try, during your training, get to a place where you're relatively close to the weight. Yeah, you're within like seven, eight pounds. Yes, less than 10. That's exactly what I was thinking. Less than 10 pounds away and watered up, right? So I'd have you pushing water like crazy. You'd be drinking a gallon of water at least a day, and I'd want you to be within under 10 pounds of the weight that you want to fight in so that when we cut, first of all, I know I can drop, you know, five pounds of water weight off you pretty quick if you're pushing a gallon plus just alone. And then we lean out a little bit, but it's not a hard cut. So you come in at the weight that you're kind of training at. Are you trying to do 135 again? Yeah, about 135, 137. I would have you walking around at no heavier than 145, 143. And what that might look like right now for you diet, so it sounds like you've been focused more on getting stronger, probably increasing calories. How clean of a diet do you run? Do you allow junk food and candy, ice cream, stuff like that? I would say like 90, 10, like five eggs a day. I got that from Sal actually. I'm not up at eight eggs yet. Five eggs, about a pound of ground beef for a day, grass fed through like whole ingredients, probably processed. It's like protein powder. And then maybe weekends with the girlfriend will go out to eat and keep it usually whole food. So here and there. Okay. Don't forget women weaken the knees. That's insane. You said that. That's the same. That's that's so true. I was from that. Hey, let me take a boxers. They're so funny. There's so funny about them. That was Mickey's quote in Rocky. All right, so here's the deal. I would have you walking around never any heavier than 145 so that when it's time to cut, you're cutting like less than 10 pounds because those drastic cuts are going to be really tough. Now as far as the food relationship part, I'm going to tell you something right now. This is just, well, let me ask you this. Do you plan on being a professional boxer or is this something you just do for fun? It's one of those things that's like, do I kind of want to make that sacrifice? And I have those like self talks, those like meditative moments where I've just like telling myself, this is what I want to do and involve my life around even if, you know, who knows what outcome is. It's like, we'll have one life to live. So might as well shoot or something. All right, look, I get that. How old are you, Josh? 21, about a team 22 next month. Yeah, I get it. Okay. So look, here's the deal. I'm not going to preach to you. Okay, but here's what you're going into. Some of the hardest people I've ever had to work with were people who competed at weight class, sports, wrestlers, boxers, really hard because to compete, you know, there's healthy and then there's performance. And to do really well in sports where you have to make a particular weight, you are totally going to eat and you're going to work on building a relationship with food that is not healthy. But it's one that's going to help you perform. So it's like cut and the gain afterwards. And then I'm in competition. So now I'm eating strict. Now I'm not in competition. I can eat a lot more. That's going to be really hard to break later on. But look, I also understand that you're young. You love boxing. There's also quality of life. I'm not going to tell you not to do it. I mean, this sounds like it's something you really enjoy. But just know that the whole like, how do I deal with the weight gain after part? Right now, it just means signing up for another competition. That's it. But later on, this is going to be something you're going to have to work on. It's, you're not going to work on it now, in other words. We're not going to be able to work on food relationship now, aside from being within 10 pounds of the weight that you're going to fight at. That's the best possible thing. Other than that, I mean, this is high performance now. We're talking about high level athletics. It's not longevity based nutrition, stuff like that. That's a totally different conversation. Right. And I would say my relationship around food is pretty healthy. Like I don't feel like I need to eat this way. I choose to eat, you know, this whole food, organic grass, whatever. I choose to do that and it makes me happy. And just real quick for protein wise, would you suggest still that gram of protein per pound of body weight? Like when you walk around 140, I would say 145 or more. Yeah, no, I would go with a gram. I think you're fine with a gram. Awesome. Yep, yep. All right, well, thank you all so much. And it's funny because I want to start listening to podcasts. I always listen to Joe Rogan, like just Joe Rogan, just Joe Rogan. Now it's just all mine. Hey, well, Josh, circle back with us, bro. I'd like to, in fact, let's, I'm going to have Doug put you in our private forum. Because I've actually been wanting to go in there. Yeah, yeah. So I'm going to have Doug throw you the private forum for free so we can keep tabs on you and just keep us. But whenever you talk in there, tag us, let us know how the training's going and form us on the diet and stuff like that. There's a lot of other coaches and trainers in there, too. So we'll just love to hear your progress and see if we can help any way we can. Awesome. Thank you all so much. You got it, man. Good luck, bro. Good luck. Yeah, Xboxers are notoriously obese after they stop fighting because you're so conditioned to train and be strict for specific ways of the way cuts. Is that anymore? Because I would think that. I had that experience with almost all athletes, especially football players. Like football players used to eat like horses and they're used to training like horses. Well, because the energy expenditure, they'll never be able to replicate that like in regular life. Not when you're 40. It's true. It's true for all sports. That's 100 percent. But when you're in football, you don't really have a weight. No, you're right. Because MMA is extremely difficult. Boxing, wrestling, you have to not only do you eat like a beast, you also cut like. Nobody lives at the weight or anywhere near the weight that they compete at when they wrestle or do boxing. Nobody. Yeah. It's like, look at all these MMA guys when they stop. They're like 40 pounds heavier. I will say, though. It sounds like this kid's got a good head on the shoulder. He does. I mean, it sounds like he's into the health aspect of it. And I really felt like that's where this question was coming from. I don't think it was like, hey, guys, I need to get shredded. What do I do? Do whatever I need to do. He's like, hey, I want to be healthy. How can I maintain this? But still perform it. Yeah. How do I do? So I mean, he's asking the right questions. It sounds like he's eating pretty damn well. He's got a good relationship with it. He's already questioning, do I want to do this forever? I like this kid. I like to hear his progress. I do think you guys nailed it. It's just really as close as we can get, you know, within that under 10 pound kind of mark. Because like, if you're living in that body, you're competing and practicing with that body, you're going to be the most effective. It's these drastic ones that I'm like super worried about. You know, I know that obviously anyone who's a boxer or a fighter is going to cringe when I say this, but because there is no real comparison to boxing and competing on stage. But I will say this, you know, I got to laugh right now. I got to get it out. Because you know, you know, so it's going to be like so offended that it, how dare I compare those two. It's a real athlete. The dieting. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. You know that, right? Like, I know what it's like, sometimes I get on stage and fly. Yeah. No, no, no. I'm sorry. I'm sorry. We're done. We're done. We're done. We're done. The dieting aspect. Yes. One of the things that. Yes. This part, yeah, I know where you're going. So, you know, I took a lot of pride in the ability to really be quote unquote healthy all the way up to like the last two to three weeks, that's it. And I really think that if you, if you're, your body is resilient as fuck. So an extremely low calorie diet and high energy and so that for two weeks. Especially if you go into a healthy. Yes. Is not, is not, is not detrimental. Where people get in trouble is these extreme diets and extreme training for an extended period of time and then running it back and back and back. These fighters will try and cut 20 pounds, 15 pounds in like a week. That's what I'm saying. And so I think if you can do it and being a real, and the way, so where I'm trying to go with the parallels to the competing is, I never let myself between shows get way out of control. Yeah. Where were you in the off season? 12% body fat maybe? Yeah. No, not even. 90. Yeah. I would hover around 9, 10%. Most people are like, oh, off season 18% body fat. Yeah. No, I'd hover around 9, 10%. And then I cut down to like four. Yeah. That's great. And I would do. In 12 weeks? Yeah. Slowly do it. And really the, the, the cutting or the hard, you know, cardio and stuff. That didn't even get involved until the last two, three weeks. You know what's interesting about this? I said this, you know, to him, but it really is true that there's like a body fat percentage that you'll perform your best at. And it's not shredded. It's not, it's usually not shredded. Some people it is. But for a lot of people it isn't. Where they get too lean. The leader is the best example. Yeah. Cormier or whatever. Like these guys are like, you know, and those are more extreme examples, but I've never worked with anybody. I actually think. Who perform great at less than 10% body fat. Yeah. I think that's more rare. I think it's an anomaly when you see these, both on the, the football fields. Like we always highlight those people, right? Like they look great. Because they look like covers of magazines and they are crazy performers, but they're such an anomaly to be able to keep that lean. I would say the body fat percentage for athletes that's generally good is like 13 to 15%. Maybe even a little higher. It's typically what you'll find. Our next caller is Jeanette from Nevada. Hi, Jeanette. How can we help you? Jeanette, did the, did the patient survive? They're doing great. Okay. Yes. Sorry, I am at work. I dipped out for a break so I could do this with you guys. I do work in surgery. Well, thank you. Yeah. Keep pressure on me. Thanks for having me. I'm super stoked to be here. Actually like super fangirling, incredibly nervous. So thanks for having me, you guys. Awesome. All right. So my question was I am a newer nutrition coach. I've been in the health and fitness space and I work in medicine. I've done that for a decade now, but newer in the nutrition space. And I have a couple of my nutrition clients that are motocross athletes. And my question was, is I have one of them particular that is really struggling with arm pumps about three quarters of the way through his moto. So I had told him to up his sodium intake and electrolytes. And he said it alleviated it in the round two section of it. He didn't have as severe of arm pumps. So I was just wondering, is there like a nutrition aspect for feeling his body and to mitigate that? So I, so I got, I remember the first time I had a client. We actually used the motocross as an example. We did. I had had a client exactly same. And he came to me and said, hey, my arms get really pumped while I'm racing. Is there anything you could do to prevent that? It's a problem. I've never had anybody, I've had people ask me the opposite where they want a better pump. So I wouldn't do anything with the diet to prevent the pump because training. Yeah. It's all about the training because the pump is actually a good sign. It means you're hydrated. It means everything's working well. What you want to do to prevent that pump from getting in the way is he wants to do a lot of frequent exercise with his hands and forearms on a daily basis. Rice buckets. So like fridge strength and stuff. Just throughout the day. All day. And what will happen is he'll build lots of stamina. Lots of frequency. And he won't get, he won't get the pump. I love the idea of getting one of those five gallon buckets and filling it with rice and having it at his house or somewhere where he's or works. He just sticks his hand in and gets in there for a few minutes, works it, squeezes it, flexes his wrist around and then comes back like just all day long, all the time. With a low intensity. So he's not going in there and like getting a workout. He's just keeping him active and moving throughout the day because otherwise he'll over train very quickly. That'll be the best way. And then nutrition wise, I wouldn't do anything to prevent a pump with nutrition because whatever you do with nutrition to prevent a pump is going to probably not be good. It'll probably prevent performance or reduce performance. Yeah, make him a low calorie. He'd be low calorie and probably not. Low carb or something. We don't want to do that. Yeah, we don't want to do that. Always racing. Okay. So he kind of like, he doesn't like to eat the day he races. He said it sits like, you know, your nerves, you get kind of nervous and it sits too heavy in his gut. So like the night prior to, can you do like you would do like with endurance athletes and like carb load him incredibly and some sodium or am I off on that? No, that's totally fine. But here's the caveat is you, first off, I would only do something he's done before and he knows he responds well to. Because sometimes what people will do is the day before a competition, they're like, oh my God, I got a carb load. I got whatever. And then they, they get bonk. Yeah. Or they have gastro distress, right? They, they'll get diarrhea or bloating and then that reduces their performance. So it's got to be easily digestible foods and something he's done before that he knows like he feels good, that he'll feel good the day after. I mean, there is. So here's a thing. This is, here's where we have this, this like this challenge. That you have an athlete who's been eating a certain way for performance and if we manipulate too much nutrition just to, to, to not get the pump, we end up affecting his, his overall performance because now his energy sucks or whatever. But I mean, there are some benefits to a, you know, moderate protein, high fat, low carbohydrate type of diet where he, he's running off the ketones versus being all full of carbohydrates. I mean, you have like someone like an endurance athlete like our friend, what's his face who? Zack Bitter. Yeah, who's Zack Bitter who runs like a ketogenic diet and then on the race day, he's. I wouldn't do that with motor cross. Yeah. I mean, I, try with motor cross. I wouldn't, I wouldn't because this person has it but if he has, if he in the off season had trained himself to get into ketosis more, there are some, I mean, one of the, one of the benefits of the high fat and low carb type of a diet is you are flat. You don't, you don't pump up as much. So yeah. So, so with performance, the performance that you get from running off ketones is really good for low level constant steady state type of activity. Motor cross is, yes, lots of endurance and stamina, but there's a lot of explosive components. So there's to me, the point I'm trying to make right now is that there might be a happy medium for this person. Yeah. Right. So he may be used to running a high carb diet and now he moves to a, you know, moderate and a higher and higher fat and protein which less, less carbohydrates in him is going to be less water retention. That's just a fact, which will result in potential. But the challenge that we have, and this is just me talking out loud between these guys right now is that you have an athlete who's been used to eating a certain way and performing. We manipulate too much of that just so we don't get a pump. So he doesn't get a pump, but then his, then his riding sucks because he has no energy. Yeah. I mean, basically, Jeanette, whatever you do with this person, you're going to want to practice before competition. You want to do a dry run. Yeah, because you don't want him to develop any gastro issues or, you know, like, oh, you know, I fueled up, but then I also gained four pounds of water and I'm stronger, but now I'm carrying four more pounds where, you know, when you're doing motocross, like there's just, it's about strength to weight ratio. It's not just about strength. You can get stronger, but if you get heavier, then it negates it or might even be detrimental. Remember that there's just only a certain amount of horsepower and performance that the motorcycle can, can produce. And if you get heavier and stronger, but now you're heavier, now you're not going to go as fast or be able to perform as well. That was part of what he was kind of concerned about is because when he came to me, we started at 175 and I have him high protein if he was like 1.12 per pound per body weight on protein and then I put him at a high carb with a moderate fat and he's up to 181 pounds now, but he's super lean because he's, you know, he's resistance training and he's putting those laps down on the track. So yes, I think his lean muscle mass definitely increased, but- Does he feel better? Does he feel, is he performing better or is he saying he's performing worse? No, he said he's performing like his endurance, like to be out on the track to run a 20 minute practice moto. Like he said he feels, he feels good and it's just like race day. He struggled still with the arm pump stuff. So that was that, I didn't know if it was a nutrition manipulation or a training thing to focus on. Training. Yeah, training would be the main direction to go. It doesn't mean though you can't play a little bit with this car. How high are the car, what are the grams of carbs in a day, do you know? 355 right now. Oh yeah, he could bring that down. Yeah, he could bring that down. He could bring that down 250 to 300. So running like on a carb cycle going in a couple days before? No, not necessarily, just bring him down to it, bring his fats up and bring his carbs down a little bit. Yeah. That'll, he'll lose a little bit of water by doing that. Yeah. And that might help a little, yeah. So we don't have to go drastic one way or the other. And that's what I was looking for was if he's at that high a carb, he could easily. And how long are these races? 20 minutes? Just scale it. Like practice motos are 20 minutes long and then usually like a regular moto, depending on laps, you're going to run 15, almost 20 minutes. Oh yeah. He could cut 50 to 100 grams of carbs. But test it though. Test it out, get feedback. Yes. Because there's others, there's a lot of individual variants when it comes to performance. But the- Okay. Get that rice bucket going. Yeah. So but lots of- And the rice bucket. Lots of frequent, you know, exercise for the forearms, the biceps, the arms. You're not looking for too much hypertrophy. What you want is incredible stamina if he's suffering from the arm pumps while he's racing. Have you guys ever seen- I can't remember the name of it, it's like this little like rubber bar, like sometimes people have utilized it for like the tennis elbow, golfer's elbow thing to help with that, to alleviate that tricep extensor tendon. Is it this here? Yeah. That rotates? Yeah. Yeah, yeah, that's fine too, but you know what I've noticed that helps with people like this the most. So that's a good exercise. But if he has inflammation at the insertion points up here by the elbow. Yeah. I have never done anything that works better than really deep tissue massage on those areas. I would add doing the wrist cars from our MAPS Prime Pro. Do you have MAPS Prime Pro? I have MAPS Prime, not Prime Pro. I'm going to send you Prime Pro for free and then utilizing the wrist cars in there will be beneficial to him also. Okay. That's good. That's good. Yep. All right. Thanks, guys. You got it. All right. Go back to saving some lives there, huh? Thanks for having me. You guys keep my mind fed with all your information and highly entertained because I have to commute two hours to my job. I don't live in the same city that I work in. So you guys, those road trips back and forth to work, you guys super keep me entertained and my brain fed and going. So thank you for what you guys do. Awesome. Well, thanks for bringing us along on the ride. Thank you. Yeah. Thanks, guys. Have a good day. You too. Man, I remember that when I got that client, I was so confused. Yeah, when she said, I was like, that's so funny. You've actually told a story about a motocross out there client. Yeah, that's a perfect example of when it totally is a detriment to performance. Yeah, you see that with I used to do that with Juno guys, Juno guys. Grip just like gives way. I had a guy who played the guitar that became a problem and you told me about the same thing, right? Where your hands just freeze up. Yeah, I would freeze up. I actually lost the pick because I just had such a crazy pump. That sucks. Because when you're lifting weights to build muscle, that's what you want. You want to get so pumped, you can barely move. So, you know, it's interesting. But yeah, it's, you know, when you're when you're working with people like this, you have to test it out. I made this mistake. So many times I feel so bad. Oh, the day before, we're going to get all these carbs, we're going to do this, we're going to do that. And then, you know, the day after, they're like, I feel like garbage. You know, that was, one of the things I hated about the ketogenic diet, we talked about it when if you go back far enough on these in the show when we all went through it, one of the things I hated was the never getting a pump. Yeah. That was one of the downfalls of actually running the ketogenic diet was like, man, I was just, every workout I felt flat. Look, you know, so I do think there's room for someone who's only 180 pounds, eating 350 grams of carbs. I bet he could go down to 250. I think he could at least go down to that. And be fine. And totally be fine. Still have plenty. Especially because a 20 minute ride? Yeah. I think so. Yeah. So the combination of that with the frequency of the strength training stuff with like the rice buckets and then also doing risk cars. I think that those three things I think could help them out. Awesome. Look, if you like Mind Pump, head over to mindpumpfree.com and check out our guides. We have free guides that can help you with all kinds of health and fitness stuff. You can also find us on Instagram. Justin is at Mind Pump. Justin, I am at Mind Pump de Stefano and Adam is at Mind Pump Adam. Today we're going to teach you everything you need to know to build a strong, well-developed chest. When I think of weak points and areas that I struggled with developing for a really long time, chest was up there with the work. Yeah, it was for me. It was for me for sure. I got more caught up in the weight I could lift versus how I was developing my body. I think it's one of the most challenging muscles to develop for most people because the form and technique