 You're listening to Mind Pump, the world's number one top downloaded fitness entertainment and fun podcast on anywhere. It's a global phenomenon. In this episode, we answer fitness and health questions that are asked by listeners and viewers just like you. But the way we open the episode is with an introductory portion where we talk about what happened in our lives, we talk about studies, we talk about fitness, we have a lot of fun. Today's intro portion was 39 minutes long. After that, we answered the fitness questions. By the way, you can go to mindpumppodcast.com and just fast forward to your favorite part if you don't have a lot of time. Otherwise, listen to the whole thing. We open the episode by talking about Justin's collagen legs. Oh yeah, he feeds the dogs. Drink them in. Then I talk about my son falling down this weekend. He's okay, but it was a little bit of a scare. Adam got shadow banned on Instagram. Means he must be doing something right. He's one of us now. We talk about social media being in hot water for censorship. I talk about how the baby hasn't come yet. We are waiting any minute now. Then Adam talks about how he ate an entire box of magic spoon cereal. Now this cereal tastes delicious, like the cereals remember as a child, but the macros are incredible. No sugar, high protein, low carbohydrate cereal. In fact, an entire box, a whole box of magic spoon cereal is 770 calories, 77 grams of protein and no sugar. That's pretty crazy. Sounds good to me, Sal. And because you listen to Mind Pump, you get a discount on any box. So just go to magic spoon.com forward slash mind pump. Then we talk about that I'm a buffalo right now, a little heavy. I think I'm just trying to follow. Yeah, I don't know what's going on. Then we talk about this guy on Instagram called the Iranian Hulk. And we talk about other human anomalies. And then we talk about Doug's getting super drunk story. He was okay though, cause he used Zbiotics. I love drunk Doug. So Zbiotics is a product that you take before you drink alcohol. And it's comprised of genetically modified bacteria that produce an enzyme that break down the negative byproducts of alcohol. So you drink and you wake up the next day feeling okay. You feel actually pretty good. In fact, you gotta listen to Doug's story. It's pretty crazy. Zbiotics is a breakthrough supplement. It's patented. There's nothing like it anywhere. And it really works. It really does. If you wanna try it out, go to Zbiotics.com. That's Z-B-I-O-T-I-C-S.com forward slash mind pump and then use the code mind pump for 10% off. And then we talk about GMO wheat being approved in Argentina. Then we answered the questions. Here's the first one. Is it okay to do just compound exercises? In other words, do no isolation movements. Next question, what are the best sources of carbs? The third question, this person says, look, I see a lot of professional athletes that look a little chubby. Would they be better athletes if they got leaner? And then the final question, this person wants to know if there was ever a time that we felt like we failed as trainers or as leaders. So we tell some stories there. Also this month, we took two of our most popular programs, MAPCenabolic, a full body muscle building metabolism boosting program. It's a three month long program. We took that workout routine, that whole program and we combined it with the NoBS six pack formula which is a core ab oblique training program. Took both programs, retailed at $174 and made the price only $59.95. That gives you lifetime access to both programs. It's one time payment. You also get a 30 day trial. So when you enroll in the program for 30 days, if it doesn't blow your mind, return it for a full refund. If you wanna take advantage of this tremendous promotion, again, MAPCenabolic and the NoBS six pack formula, go to mapsoctober.com. Again, that's mapsmapsoctober.com. Oh, ha ha ha ha ha. That's a. Sounds like a Halloween chuckle. This is a scary episode. Adam's about to sing. Get ready. He's gonna freak you out. Mind your ears. They will bleed. Dude, Adam, did you know Justin is a collagen protein making machine? What? Well, the dog's always licking his legs. He's licking up the collagen flakes. Every time, all dogs, they just wanna lick my legs. What's up with that? They can taste the cheese. That's why. Is that what it is? They got that excess cheese ooze just coming out of my skin. They know there's a bone underneath somewhere. Or there's a 50-50 shot. You still have remains from breakfast somewhere around you. Highly likely. It's all over my body. Literally, your dog was sitting there, just like, wow, wow, wow. It's so annoying. I'm like, just because I'm wearing shorts. Yeah. They just wanna eat my legs. You're like, higher? Yeah. Higher. It's delicious. Disgusting. Dude, I had a scare this weekend. My son was outside on his skateboard. And I go inside real quick and I hear him scream or whatever. Oh, God. So I run out there and he's on the ground. And my son's so funny. He, if your emotions were, if there's a scale, right? One to 10, right? One, you're sleeping. Yeah, he's two to four. He just lives there. It never goes above. Never goes below. So sure enough, he's on the ground. He's pale. Obviously he's in a lot of pain. He's holding his arm. He's like, oh. Did he yell like this? No, no. First he's like, ah, no, he goes, help. So I run out there. I can't imagine him doing like a real high, like, ah. No, no, no. Unless his voice cracked, right? So I run out there. I'm like, oh, he's holding his arm. I'm like, what's the matter? You all right, buddy? And he lifts up his sleeve and his shoulder was dislocated. Well, really? Yeah, so it was like, like you could see the bone. Not a huge, it was more of a subluxation, like a minor dislocation. Just out of places. So you could see it out. Did you lethal weapon him? No, I didn't. I don't know if I could. Do you have melgits in him? I don't know if I could. If you pulled it the wrong way. Yeah. Put it in, you know, pull it out. You just slam it in the side of the garage. Chicken, like a chicken wing. Oh, shit, I pulled your arm off. No, I saw it pop out a little bit. And so I'm like, oh, shit. So I run inside to get, you know, my shoes, whatever. So then he like moved his elbow a little bit and it popped back into place. But when he looks at his shoulder while it's out, he goes, this is exactly how he says it. That doesn't look right. Like that's his tone. That's not where that's supposed to be. But dude, as I hate it, I hate, when I see my kid, especially if I see that there's an injury on my own kid. In the moment, I'm like cool. As soon as it was over, I was like affected for like an hour. You know what I mean? I'm just walking around like, I know. I'm always going to have my youngest. He just put me through the ringer with that all the time. And it's, even if we're playing soccer or whatever, he just goes so hard that like, he'll end up like either on his head or like in some weird entangled position. It's the worst feeling ever on something like that. I'm nervous for that day. That hasn't really happened to me yet. It's happened to Katrina three times though now. So she's, that's the big. You got to show up after. Yeah, that's the big joke around the house right now is that, you know, man, he's been, he's hurt himself three times now, all on your watch. She's not watching him. Don't say that. Make her feel bad. You know, her comeback is, it's because you're a helicopter dad. That's why. Like get the fuck out of here with that. You know that's not true. It's the worst. I got something to ask you, Sal. Explain it. So I, you know, here's some conspiracy stuff. Here we go. Oh, hell yeah. Wait, you're coming in with the conspiracy? Well, okay. I love this. Maybe it's because you guys get in my head, right? So, and maybe it's with all this news that with all the shadow banning and the different platforms that are not posting certain news. That's how you're starting to notice things. So we just woke you up. We want, yeah, you're awake. Right, right. I'm woke now. So I, I watched that documentary that you recommended last week, right? The no safe spaces, right? And it had the full length clip of that. And you, I think one of you two shared that, that triggered social justice warrior cartoon along. Oh yeah, that's a good time. Yeah. I think you shared it before. Like in your story. Social justice. Yeah, I just felt it was appropriate. To post the whole thing on my page, right? So I did and it made me laugh. And I just, so I put it out there. I just wanted to see what would happen, right? See if there were people that would actually get offended by some cartoon like that, which I was, I was impressed by my audience. I did watch it. I didn't get anybody who got all. If you have any audience left over that gets offended, I don't know how that's possible. I feel like I purge them every like few weeks, right? So anyway, so I post it. Now, here's the part that I trip on this, okay? So if you go back up to, I went as far as I think almost two years on my Instagram page. I don't have a single video I've ever posted. The dumbest video or the lamest, you know, video I've ever posted got 10,000 plus views on it. Most of my videos, if I do a squad of anything gets 20,000 plus views on my main page up to two years ago, right? So obviously the page was much smaller over two years ago. So I post that and it has 4,000 views. And I'm like, now the cackles, my tinfoil hat goes on and I'm like, come on, am I getting sucked in? Cause I got Sal and Justin as co-hosts and they're always in my ear. So I'm like, all right, well, let me test this. So I do a giveaway, which I know anytime I give away our programs, which I do rarely on my page, but I do every once in a while do like a giveaway. I know I can get a ton of traffic, right? That'll just drive that page. And so I say, hey, I'm giving away a program for one guy, one girl, tag as many people as you can on this, the last post I just did, which was the video. So let me see. So the thing has got, I don't know where it's at right now. It's got hundreds and hundreds, maybe a thousand tags on it now and comments, which anything that I get that gets thousands of comments on it ends up getting tens of thousands of views. So the thing still only has like 6,000 or 8,000 views on the thing. So explain that to me. It's well shadow band. It's the lizard people. Yeah, it's definitely a lizard. They're just, they don't want the truth. No, it's, you're probably getting shadow band because it says. I don't understand how that works. So they'll restrict, so they have algorithm. This is true. This is not a conspiracy theory. They have algorithms that pick up certain language. For example, if you put in your post anything that says COVID or coronavirus, automatically at the bottom of your post, there'll be a link to, I think it's the CDC website on COVID. And they're not people who are watching posts. There's way too many of them. It's an algorithm. So there's other phrases and stuff that'll get them to ban outright for the algorithm to tell you your page is gonna get blocked or taken down or warn you or maybe even shadow band. And the video says social justice warrior, my guess is that's the word or phrase that got it shadow band because you're right. It should get, and you know what? Right now, dude, social media giants are, they are- They're squeezing hard. They are fucked. They have really screwed themselves because did you guys see what they did with that New York Post article? No, I didn't. I saw that you posted about it. So there was a, there was a, like this is a breaking news report. Okay. You talking about Biden's son? Yeah, so, okay, make a long story short. A laptop was recovered. It had pictures of Hunter Biden, Joe Biden's son doing some shit, drugs and whatever. But that's not the story. The story was that there are emails that show that Hunter Biden set up a meeting with Ukrainian like officials or whatever with his dad. And there was a whole controversies to whether or not Joe Biden was kind of doing a pay for play type of thing. Like if you don't do this policy or if you don't help us out, then we're gonna withhold foreign aid or whatever. So that was the story before, no evidence. Now this could potentially be evidence. And apparently there's more stuff on there. Anyway, immediately blocked on Facebook, on Twitter, and it was before the fact checkers because they have independent fact checkers that'll get on there and say if it's false or whatever. It was blocked even before that happened. Now did you hear how this story came out to begin with? Yeah, some like repair man. Yeah, okay. So this is the part that seems really fishy to me. Oh, you wanna have fun? Three computers, okay. Three computers are dropped off of Biden's, right? Or his son. Randomly by someone. Randomly by someone, okay. It's dropped off to be quote unquote repaired. Three of them. Yeah, nobody shows up to get them. Nobody comes back to pick them up. That's weird as fuck to me. So let's get to that in a second because I have some of my own fun with that. But so here's the problem. You guys are educating me today. Oh, this is crazy. So here's the deal. Is the story true or not? I don't know. It seems like there's more evidence coming out that there may be some truth in there. But the crazy thing is that the platform blocked it completely before any fact checkers came out and said whatever. In fact, Twitter's CEO even said that. We're gonna block this preemptively and wait for the fact checkers, which is kind of like, huh? You don't really do that with everybody. But anyhow, here's why social media is fucked. I don't care if you believe if you're pro or against which side you vote for or whatever. That's not the point. The point is now the Republicans are calling these tech CEOs to Congress to testify. And all they're doing is making a case to regulate them. And the Democrats at some points have made the case to regulate them. Now the Republicans are making a case to regulate them. Now the public is probably at least maybe a big portion of the public is supportive of them getting regulated. They're screwed. The days of social media not having big brother regulating them are over. I guarantee it's gonna totally come crashing down and Facebook and Instagram and Twitter and all these social media giants are gonna, they're gonna be under the thumb of government, which I don't like at all. Now back to what you said, Adam, that is very weird. You wanna know my theory is? What's that? So we passed laws after September 11th that give the government the ability to spy on anybody, on anybody's emails. They could even take you and imprison you without warrant, without judge trial, jury, without a warrant. All under the guise of, you know, to fight terrorism or whatever. Whoever the president is, it's got some power over that. So here's what I think tends to happen. Whoever's the president now can pull up dirt on their political enemies. Cause that's what you said makes no sense. No. Who the hell has these drops them off and leaves them there? Right. You know, unless somebody on his team is trying to screw them or I think they found the information they made this story up. That's what I think. And they're like, you know, how do we get this out in the public without telling them that we're spying on him or whatever? Yeah, that's what I would say. It's gotta be something like that. Cause it just makes no sense why you take in three laptops that you're trying to get repaired. You would want those back and then you just disappear. Yeah. Or you would take a laptop that's got picture of you with a crack pipe in your mouth. Was just some random. Cause that's a picture that was on there. Hunter Biden's got a crack pipe in his mouth. Okay. Yeah. Nobody's leaving that shit at the repair store. You're breaking that laptop. Yeah. Can I fix this please? Yeah. Yeah, dude, they're gonna be. Yeah, my internet speed's been slow lately. It's bogged down. Can you check this out? Yeah. Because, oh shit, we don't have anybody that can figure this out in our circle. Don't look at the trees in pictures and emails, please. No, no, no, no. So crazy. Anyway, so still waiting for baby, nothing. I know. Yeah. I thought for sure this weekend was gonna be a phone call for us. So breakdown, when you're doing an all natural birth from home like you guys are, what's the breaking point and how long will they allow baby to stay in there? I think it's two weeks post due date. Okay. Then they can't do it at home. You have to go to a hospital. Okay. So we have some time because her due date was a few days ago. Yeah. So she's a few days past, but we're still within the, and I know that a greater percentage of first time moms have their baby, I believe five or six days after their due date is like the average. So, but she's, you could tell, she's like, ready. She's done. Yeah. She's done for this thing. It's funny too, because she was like, while she was going through the pregnancy, she's like, I don't think I'll ever not wanna be pregnant. You know what I mean? Every other woman that's had a baby is like, yeah, there's gonna be a point. It's gonna shift. Yeah. Yeah. You're gonna be like, I need this out. Yeah. I know Katrina. So now she's doing like five mile walks. She's gonna tell him to be like, all the spiciest food possible. Yeah. Can we order tacos? I was like, I only try to do. It's interesting how they look back at that. Cause we were talking about Jessica and Katrina's like, you know, I really enjoyed being pregnant. I looked at her kind of sideways. I'm like, really? Did it seem like it for me? Yeah. Really? Did you really? Like there was moments, you know what I'm saying? Like I remember us having those cute moments and me rubbing her belly and being like, oh, I think he's moving in there. You know, like those are all really cute. But then I also remember like hot, cold sweats, like, you know, irritable, freaking short-tempered, falling asleep at five o'clock. I do weird ass cravings. I remember all those other things too. So. She does this thing when she goes to bed right now cause she's so uncomfortable. And you know when like a dog goes to bed and they'll like circle around the bed 15 times and move around 100 times before. So she's doing that. She's like, she's setting up all the pillows. She's trying to move. And I just hear her like, ugh, ugh, ugh, ugh. You know, for like 15 minutes before she finally finds a spot. And then 10 minutes later, she has to get up a pee. You know, she has to start all over. I can't wait till she hears this episode and hears you compare her to a dog sitting there. I know. She's not gonna like that. We got the tech. I get the visual though. We got the group texts the other day when out of nowhere I get this text. I think Justin was in it too. It's just, fuck you guys for keep saying that I listen to Inya. Yeah. She said that. She's over it. Good telling people. That's a great new analogy to that. But my daughter's so excited this morning. My daughter woke up and she gets up early for school and she comes down all excited. And she goes, did I hear you say Jessica's having contract? She must have thought or dreamed that Jessica was having contractions. So she was all excited. Oh wow, interesting. I'm like, no, honey. We gotta wait a little longer and see what happens. I got something for you guys. Well, it was interesting to me because, so I kicked up my training volume in the last couple of weeks. I've been, I'm getting in like four, four plus days now, which is, which is good for me. I haven't had that a couple of weeks. I haven't strung together of more than three times in a week. And so training volumes up, of course, my appetite's up a little bit more. And I had like a yesterday, I had a really light day of eating. I had miss skip breakfast. And then I had a really low, low calorie lunch. So then I had, and I had a pretty good sized dinner, but then I was still like really hungry. So I go over and I'm eating magic spoon. And I'm watching the documentary that you had referred to us out. So I'm like so into it. And I'm like mindlessly eating. I'm like, oh, I definitely can afford another bowl because I'm like, okay, so I go back and get another bowl. And then I go back a third time. Realized that I crushed the whole box. Oh, wow. And I'm like, and so I was like, oh, shit. That's a stoner move. Which I, yeah, it was totally. So I go, oh man, let me, let me track coming to calories. I just, you know what's crazy? Not bad at all. The whole entire box is only 770 calories. Now, obviously if you're a petite 120 pound little girl, that's a lot of food for you, but that 770 calories, there's just like another meal to me. A whole box? 770 calories, zero sugar. Okay, carbohydrates total, 70 grams of carbs. So that's minus the milk, too. What kind of milk do you use? Yeah, I use almond milk and 30 calories of serving. So yeah, maybe add an extra 60 to 90 calories of almond milk on that, a couple more grams of protein on there. How much protein is it? 77 grams. Oh, that's a meal. That's a good bulking muscle meal. That's a big steak meal, bro. Oh yeah, so I was like, oh, this ain't so bad. So the people that have asked, cause they were like, I wonder what a regular box of like, fruit loops in a box bulk. Dude, there. Like 200 grams of sugar. Yeah, it would be a ton of sugar, a ton of carbs, hardly any protein. Three grams of protein. Yeah, totally different. But you know, I never once have I intended to eat a whole box of that, but I do remember when we first partnered with them that there was this, you know, oh, you guys are talking about processed foods and this and that. And that's encouraging. You sound like Bill Clinton. Is that what I was saying? Yeah, yeah, you guys were. You guys are encouraging people. I did not have sex with that one. I did not have sex with that lady. Listen, if you eat that whole thing, it ain't that bad. Especially if you have decent, I mean, if you eat meals that are 500 to 1,000 calories, which for me, that's about what I normally eat. 500 to 1,000 is a normal meal. So if I'm eating about 3,000, 3,500 calories a day, they counted as a meal. Dude, that's Doug, what does that say up there? I can't see that. What is a normal box of cereal, sugary cereal? This is fruit loops. Okay, one serving is 110 calories. Exactly the same as magic spoon, by the way. One gram of protein. So if you ate seven servings of that, you would have seven grams of protein. Wow. And 26 grams of carbs of which 12 grams of sugar. So you do the math on that, what's that? 84 grams of sugar. So if you're trying to be on a low protein, how many servings are in that box? Can you see? I can't see how many are, I mean, they have different size boxes. They do. In fact, regular cereals, there's more in it. I think that's part of the- Well, yes. And especially if you go to Costco, you get the jumbo box. Yeah, you gotta get the jumbo box. Hey, listen, I tell you, if you're on a high sugar, no protein diet, fruit loops, that's the way to go. Yeah, that is the move. I'm trying to make my body, insensitive to insulin and- But really, but also dope. And give me another meal, that's 700 calories, you can get 70 grams of protein. Yeah. I feel like that's, I wish I had something like that when I was trying to eat more to build muscle when I was younger, when my metabolism- Oh yeah, imagine throwing some whole milk in there and what that, then it would jump into an awesome bulking meal. Well, not just that, but because it tastes good, you could eat it, because at the end of the day, I remember when I would eat 4,000 calories. Sure, yeah. Just to get something that you can look forward to eating all the time is when- Yeah, just chewing on my steak all night. I don't want to do this anymore. Raw eggs and everything else. Speaking of bulking, dude, I'm a damn buffalo right now. I am so big. Yeah. I don't know what's, I weighed 215 on accident. I'm not even trying right now. Wow. Yeah, I mean, I'm kind of buff too, but- The lot you were, now, is this post you were running keto because you were running keto for a minute? Did you switch back to- Oh yeah, no, I'm eating normal now. Yeah, I only do that for a couple months and then I'll typically go off. But you know what I notice when I get a little bigger? I'm obviously stronger, but I notice my joints start to bother me a little bit. I start to, what do you say, push the seams or- Oh, pressure the hinges. Pressure the hinges. Yeah. Yeah, so I'm starting to feel right now. And I think that's a common thing, right? When a husband's wife is pregnant, don't they kind of tend to gain along with it? I mean, I went the other way first. I totally bulked. I didn't until after the fact. So I knew that going into it like, okay, we're probably gonna be laying around the house which I was right, right? I didn't do much for the first like six months. So I went in, I tried to go in with as much momentum as I could. And I think I did pretty solid for the first couple of weeks of having Max around. And then like fell off and then became very sporadic. So I went in to the pregnancy feeling pretty damn good. But like now that took me about, I don't know, probably two months before I started to go like, okay, I've let myself go too far. Speaking of big, have you guys ever seen the Iranian Hulk? Yeah, I've seen him. I feel like I've seen pictures. I've heard like Photoshop though, that's what I've heard. Okay, I think it's real. You have like a tiny head and just the ridiculously huge body. So I saw him a long time ago and he popped up somebody tagged me on him the other day. There's all kinds of viral YouTube videos around him being fake. Really? How? I looked into it a long time ago. Okay, look at these pictures. See if Doug can pull it up because I sent you the link. He just looks like a massive human being. It doesn't look like he's geared up but maybe he is, I don't know. Seems to be a lot of... What? You don't think he looks geared up to you? You know, have you ever met somebody that's just massive, natural? Well, yeah, you get like a Tony Robbins, right? What's that disease called? Look at him, dude. It's just huge. Yeah. And the thing is angles, I don't know, man, you can do a lot with the camera and Photoshop. Yeah, dude, he looks crazy. Yeah, I heard. Look how small his waist is for a size. See like, some of those look like kind of normal and then some of them is just like, no way, dude. Okay, there's a bodybuilder called, is it Craig or Craig Goliath or something like that? Who also is just so big, it doesn't make any sense. And Jessica's brother lives in Vegas and told me he works out at a gym that that guy works out at. And I told him, I said, have you seen him in real life? He goes, yeah, is he big like that? And he goes, he looks crazier in real life. So there are humans that look like this in real life, that's it. Look at him. Now look at him. He looks like Goliath, dude. Look at his size of his feet. See what I'm saying? He might have that with gigantism or something. Yeah. I don't know. It's like an action figure. Google FVs Photoshopped, R-Rating, Hulk or whatever, something around that, find out. Cause I went down the rabbit hole when I first got, someone shared this guy with me like years ago. And I'm like, I don't know, that looks kind of fake. Well, that's the thing. I mean, I know the fake weights thing has been a big part of like our weird influencer sort of industry, like, you know, with like Castleberry and all these people, like speculation on these people, like are they really lifting this amount of heavy weight? And it's almost like, if you get into that thing where the weight is your only sort of redeeming value, like I'm sure, like they consider it, right? Yeah. And I also feel like with the fake weight type of stuff, some of these guys, I mean, they're working out in commercial gyms. What are they doing? Like bringing in boxes of fake plates into the gym? Somebody would take a picture. Yeah. Like how could you like move that in without people noticing? Oh yeah. Joe Rogan was just talking about Brad Castleberry with somebody. They were talking about how, you know, he works out in 24 fitness. So if he was doing fake weights, so those are 24 fitness has their own weight plates, right? So you would have to come in and then in 24 fitness is not, they don't supply fake weights at 24 fitness. So you would have to walk in with at least two to four of those fake plates to be able to do these. So I feel like in today's world where everyone takes photos of each other and for sure everyone knows who Brad Castleberry is in the fitness world. So if he walks in, you're taking a photo if he's carrying plates, right? I've done this long enough to tell you this right now, 100%. I'm not saying that there aren't people that are fake and I'm not saying that there are people who take lots of gear and all that stuff. But, you know, when I was younger, I was convinced that anybody who did anything remarkable, it was because they took lots of drugs or because it was fake. And then it worked in gyms for decades and I met actual, not a lot, by the way, to rare to see this, but I met actual people that seemed to be different than they were not the same species. I'm assuming. Just crazy, you know? I knew a guy that looked like, he was like 210 pounds with Skull Crushes 225. He would bench four plates like it wasn't even there. I knew a guy was 160 who would bench 500 pounds and it would come off his chest like whatever. Well, that's what I tell people. I get still to this day, I get DM'd and tagged. Like, do you think this guy is natural? I said, I don't even try and guess anymore because of that exact reason. Because I've been proven wrong on both sides enough times that it's like, it's not even worth it. It's not even worth to say you're trying to speculate. Like, is that person real? I know, there's so many YouTube channels and people out there trying to like point these things out. They think they've got all the insight, you know? What is that about us that we care that much? Yeah, I don't know. Because you don't want to feel bad about yourself. Yeah, you know what I'm saying? Yeah, like, I don't know. Like the difference, if Brad Castleberry is squatting, you know, 300 pounds to 900 pounds, it doesn't make a difference on how I feel. I mean, no matter what, the dude's strong, right? Like he's strong no matter what. You know what impresses me about him? Not what he lifts. Oh, he's how athletic he is. When I see him do kick flips on skateboards and sprint jumps out of the pool and does all that stuff. Yeah, that's what I'm like. All right, this dude's a freak. Yeah, so who cares if he squats 100 pound less than what he's saying? Like, come on dude, it's still a lot. You know what it is, dude? It's a hard lesson or real, it's like a reality check when you finally realize that you're not, there's no way you're gonna be great in certain things. You know what I mean? Like you see a football player and you're playing football and you're kid, maybe you're in high school. Maybe at your high school, you're a badass. And then you reach a certain level and you're like, oh, I'm never gonna be. Oh, I had that in college. Yeah, I'd say it wasn't. Thanks for bringing that up. He looked at you when he said that too. I wasn't trying to talk about it, it was fine, dude. I was a hero in high school, right? Yeah, it's fine. Yeah, it was awesome. And then I got to college and I was like, I was just fucking surviving, you know, just like trying not to get my hand ripped off. Isn't that crazy what a slice of humble pie that is, Justin? Like you could be like this total badass in your school and then you get to college and then it's like, and then imagine the next level. Exactly, that's what I was gonna bring up because like people always think, they don't really consider NFL athletes for what they really are, you know? The 1% of like already the 1%ers, you know? It's like the ones that like make even division one college football, which we played one team that was a division one legit and like a, like right as they turned to a division one team in a bowl game and they just destroyed us. Like we're little babies out there. Like, ah, I was running as fast as I could. Like I was hitting as hard as I possibly could and just nothing. Like, you know, there's a different level, you know, the different type of human that, you know, it just kind of keeps going up. The scale gets more intense. The speed gets faster. All that stuff. Dude, I remember there was a world champion or high level ranked jujitsu guy that came into the jujitsu school. And by this point, I was a purple belt and black belts definitely more often than not would beat me, but because I was strong and I was decent, I could hold off a lot of black belts for a certain amount of time. I could at least give them some struggle, but I was going against guys that were, you know, local champions or local competitors. This dude comes in from Brazil and it was embarrassed. I was, it was such a, I remember I went home and I had to really like deal with my pride. Like I had to sit there and think about it. Cause it felt like every time he touched me, I tap out. Like it was silly. Everything I did, ah, I wouldn't even tap out. Sometimes I'd scream and then he would let go because he was so, it hurt so much. And I remember thinking like, this is stupid because in real life. Think how fun it was for that guy. Bro, I feel like he could have been eating a sandwich. I feel like he could have been just eating a sandwich. I was kicking my ass. So much power. So embarrassing. I was talking to our friend of ours. I can't remember his name right now. He was a Greco-Roman alternate. So in the Olympics, alternate meaning, you know, he almost made it to the Olympics very, very good. Yeah. He went to Russia and got to spar with the Russian bear. I can't remember his full name. I can't remember off the top of my head. But anyway, this guy is the most winningest Greco-Roman wrestler of all time. And maybe Doug can look him up, the Russian bear Greco wrestler. I hope he was hairy. He, and the guy at the time, the Russian wrestler now was retired. So he's like 50 something years old. And again, my buddy's an Olympic alternate. He says that every time the guy put his, that's not him. Oh, Alexander Carolyn. Thank you. He says every time Alexander just put his hands on him, like just to mess around, he said he would leave bruises on his arms and shoulders. And he's like, this is not the same thing. Yeah, that guy right there, I think one, he was undefeated for I don't know how many decades. You just, nobody could touch him or whatever. Yeah, you don't even want to practice with that guy. Yeah, dude. So he's like, it's a different part. There he is. Look at that. Oh man. Speaking of wrestling badass, it reminds me of a story. I don't know if I share this with you guys and I don't know if it'll make the DILF Wisdom series that we're doing. So we're doing a series called DILF Wisdom that is releasing soon, where I've interviewed some dads. Some DILFs. Dads in love with fitness, right? Some dads that have built businesses and Joe Decina, I was one of the ones that I interviewed already. And he's always got great stories. And one of the questions that I was kind of challenging him is that, because Joe is like, we know he's like super hard on his kids, right? He's like, he's the one who's like inspired me. Introduce challenge. Yeah, I talk about manufacturing adversity because of him, right? He talks about that a lot with his kids. And so I tell him like, man, don't you ever worry though, that you're trying so hard that they're gonna revolt when they get older. And his response back to that is out and they don't know any other thing. I keep them around that. Like they're all of their culture, all the people they're around. And he just, he was like, for example, last weekend we just got back from, and I don't know who the name of the guy is. He's supposedly supposed to be like the baddest dude of wrestlers. He came from what college? What college did Joe go to? Do you guys remember what college Joe went to? No. Cornell? Yeah, I don't recall. Yeah, I think it was Cornell. So I think this wrestler I think is out of there because Joe has ties there still. And so, and he's supposed to be like one of the best up and coming wrestlers in the world right now. And so Joe takes his kid over there and spends the night with his dad and the son. Like, I mean, he just has this access to all these like great people. And that's how he kind of shows his kids. Like, and so they can see besides their dad, how their dad's always challenging, push them. And one of the things that he talked about that I thought was really, really cool is it is Cornell. Yeah, so it's Cornell. So he goes to this guy's house and the kid's getting to listen to the training of this dad. And one of the things that dad did really early on was went out and got a NCAA wrestling mat. And I think like an Olympic mat so the kid could see already like collegiate level wrestling mat and the like Olympic level wrestling mat. And that's what they trained on since he was a kid. Like to already start to condition him to like, that's normal for him to be rolling around on a mat like that. And they have this down in the basement. And you guys know the 10,000 hours rule, right? Like that's what they say it takes to be considered a master. And so he presented that message to his son at a very early age. And so they began to track it. And so inside the wall, basement wall where the mats are and they wrestle is little hash marks for every single hour. Oh wow. That they've spent. They put it in there. Yeah, until he's got up to over 10. What a great visual. I know, isn't that like, I heard that. That is so cool to do something like that. Teach your kid that early on that, Hey man, we got a long ways to go before we consider ourselves a master just kind of chipping away at it so he could see something like that on the wall. You know what I think is a really along those lines what's a really good smart thing just based off of other fathers I've talked about who did this as kids themselves are missions. So where they in high school for a year or at a high school for a year or so, they'll go and it's usually tied to their church but it didn't have to be. And they'll go off and for a year, they'll go help feed the homeless or build houses in Central America or do something like that. I feel like that's a really good way to kind of ground your kid. You know what I mean? If they grew up in your house and you're successful and they have everything provided to have them go and serve for a year or something like that. And that's usually what the dads tell me. They say it was really, it was hard but it was really valuable because it made me grateful for what I have and more I even came to her. You can talk about it all you want but really you need to immerse yourself in it sometimes for them to get true perspective of that. I totally, I think along those lines of how to do that and where to introduce that and when and I think it's like super invaluable for kids to learn that, just to watch it. Oh Doug, I wanted to ask you, I want to bring this up now because you were texting us, like was it maybe like a week ago? Are you gonna sell him out right now? I mean, I just- Sell him out? I'ma say it. His 4 a.m. debacle. Doug was testing zbiotics. Okay, okay, you're throwing me under the bus here. Yeah, but the text is, hey, I'm smashed guys. Well, in my own defense, I don't drink a lot as a general rule but I did this one time. Yeah, I don't want to throw the other person under the bus either but a friend I hadn't seen for a while, I invited up to Truckee and we went up there and I knew he liked bourbon so I brought two vials of zbiotics. Okay. And so before we started drinking, we both took our zbiotics and then we started hitting the 750 milliliter bottle of bourbon and we sat outside by the fire, beautiful evening, drinking bourbon, catching up, talking about all types of things in the past and next thing I know, that bottle's empty. The whole bottle. The whole bottle is empty and then Justin had another bottle in there that was about a third full. Who sure did throw me into this. No, no, you make some great old fashions, I gotta say. So anyway, we knocked off that bottle as well. Oh my God, that's a lot dude. And then we looked at the time, it was 4.30 a.m. When you responded to my text. It sounds like a great night to me. I needed some like information for house stuff when I was texting Doug and like, I didn't hear back from them. I wake up in the morning, there's a response at like 4.30 in the morning. Yeah, I'll get to it tomorrow. So we go to bed. I had presence of mind to obviously turn off the fire and lock the doors. I can't believe I did that, right? Went to bed and slept solid till noon. Normally if you drink a lot like that, you wake up. You don't sleep well. I slept solid until noon. We both got up and both of us were tired. We felt tired, but none of the typical hangover things like the headache and that type of thing. And then we took off. We went down to Lake Tahoe and the whole nine yards. That's amazing. Unbelievable. So this and your friend's same thing? Totally the same. And then what they said? In fact, he goes, give me the address, the URL for that because I want to buy that. He goes, he lives in an area where there's fairly a fluent area and during COVID they were having this social distance hour every single day. All the neighbors were coming out and having drinks. He goes, the neighbors are gonna go crazy over this stuff. Oh yeah. Do you know that's been a thing? So I have a client, old client of mine that she does that every Friday. So all the- But they just sit outside? Yeah, they have a cul-de-sac where the neighbor and they all sit like six feet apart and they all- I like that. I know, that's kind of cool. I like that. I want to try that one. Yeah, there's more neighbors that are doing, I didn't realize that was a thing right now. So when Doug told me that I was like, oh wow, I guess she's not the only one that's doing that. By the way, I don't recommend doing what we did. Yeah, it's a lot. But if you do do it, definitely drink the Z-biotic beforehand. Doug, the jug. Yeah, that's the move, man. Doug, the jug. Speaking of genetically modified, because that's the bacteria and z-biotics that genetically modified to do that, the world's first approval or first country has approved GMO wheat. Did you guys know this? So wheat has not been available as GMO at all. Contrary to popular, I think a lot of people think wheat. Oh really? Yeah, I thought it was. I assumed it was. It's modified, but through traditional means of breeding or other ways. But this is the first GMO wheat. Now here's the deal with GMO products. I'm not opposed necessarily to GMO products. It depends on the product and how it's modified. For example, GMO corn, the corn itself probably doesn't cause any issues. The issue I have is that they are sprayed heavily with glyphosates. And it's a glyphosate residue that I have an issue with. But this GMO wheat is not genetically modified to withstand herbicide. It's designed to be resistant to drought. So this particular wheat, which is brilliant, I think. This is when I think science can do some pretty amazing things. This particular wheat, it's in Argentina, by the way, that approved it. This particular wheat under really bad drought conditions will produce 20% to 30% more yield than normal wheat, which is huge. That's a massive, massive improvement. And if we are indeed experiencing more droughts and changing climate, which seems to be the case, something like this can totally be pretty awesome. You know what the challenge is? What's that? They're worried that people won't buy it because it's GMO. Just because it's GMO. Yeah, so what are we gonna do about educating the public or whatever? Because it could crash on the market. Because people might not want to buy it. But isn't that interesting? Yeah, no, that's crazy. Yeah, I totally would have assumed it was already created before. So that's new to me. No, no, yeah, I know Jessica too. She actually, we got in a little debate about that where I was talking about. She's like, GMO wheat already exists. I'm like. Well, I remember when they patented corn, right? The GMO corn, and yeah, and made that a thing. And they're like, you can't say it's corn then, right? See, that's not in Argentina. I think they have to say it's GMO. Okay. See, what they did in the U.S. is they made it so that GMO foods don't need to say that they're GMO. So people were buying it without even knowing. Knowing. And that's how they were able to penetrate the market. I mean, do we need that much more wheat? Or we, I mean, what is, why produce 20 to 30% more? Drop the cost. So make it more, make it less expensive, increase the yield, probably use less land to produce the same amount of wheat. So it's just more efficient. And, you know, of course, if you have good distribution then you're able to, that helps people who need food more. More efficient, but not natural. Do you think that's always the best route? I think it's, we're probably in a position where that's it. I mean, think about it this way, wild caught fish, like we're fishing the ocean so much that we're probably going to farm fish the way we farm animals in mass. I mean, we already do, but, you know, going out into the wild, for example, and hunting animals to feed most people, we can't do that because we would kill everything. We've rigged all that system of hunting and fishing, you know, to be able to give us more yield. So that only makes sense. I mean, agriculture in general is not natural, right? We plant crops and figure out how to get them to yield more. So it's just part of that process. But as long as they're not spraying them with too much glyphosates, I think it might be okay, but we'll see. See what happens. First question is from Hades Gray 9. Is it okay to only do compound exercises like bent over rows, chest press, squats, et cetera, and leave out isolation exercises like bicep curls, tricep extensions, et cetera? What do you think, Justin? Yeah. Yeah. Definitely. It's, I mean, yes, it's totally okay. And isolation exercises will help you add more volume to certain muscle groups, will help you with development. You'll probably build a little bit more muscle, but compound exercises do most of the work. They do most of the work with muscle building and fat burning and strength gain. In fact, this is how I trained a lot of my everyday average clients who came in a couple of days a week. They wanted to just be healthy and be strong and be fit and be mobile. And rarely would I do a lot of isolation exercises. Mainly I would focus on the compound stuff. Like for example, if I'm taking you through a workout and we do squats, rows, bench presses, overhead presses, and then I look up at the clock and I have 10 minutes left or 15 minutes left with my client. I can choose another compound exercise or I could choose another one or two isolation exercises. I'll probably go with the compound exercises. Yeah, it's funny. Ironically, I'm doing the opposite these days, but yes, this used to be my go-to in terms of like always leaning heavy on the compound exercises, only doing the isolation ones when I felt like I was just trying to get ready for the beach or something, you know, to highlight more muscle definition or whatever. But in terms of what I got me the most bang for the buck and the most strength and the most efficiency in my workouts was always geared around focusing my workouts around these compound lifts, squats, overhead press, deadlifts, you know, what have you. Well, it's very simple why this is true because you cannot get strong or good at an overhead press without your triceps getting developed also. Like you're not gonna push, you're not gonna get stronger doing it. Like if you just, so I think that's an important thing to note though, when you talk about these compound lifts, it's like you still wanna have a goal of getting stronger doing all those lifts. And if you do get stronger as a side effect, you're going to have, develop your triceps. If you get good at pull-ups and you get good at overhead presses, the tricep and the bicep are both gonna develop. It's just part of it. You can't get to a place where you're pressing 180, 200 pounds up over your head or pulling your body weight 10, 15 times or with weight attached to you and not think that your biceps are gonna develop from the pull-ups and not think that your triceps are not gonna develop from your overhead press. That's the beauty of it. And the thing is when you do the isolation exercises, you don't get any other added benefits to other muscle groups. You're getting it to that one specific muscle group. So it makes sense to me when you're somebody who is trying to develop an area. Like you're talking about aesthetics or you care about the way a muscle looks. And so that's your focus. General population, most of my clients that were coming into lose body fat and build a little muscle just wanna be healthy, have a balanced physique. They're like, hey, that's what we wanna do. We do mostly compoundness. If you have somebody comes in says something specific like Adam, I wanna work on my triceps or my arms. I wanna develop my arms more or they have a specific or their butt, right? If you have a specific body part that you wanna target there's then absolutely we utilize isolation exercises and they do have value. But for the majority, if you were to just do those movements and get really good those movements, the bicep or the tricep would help. And saving you time. I swear it's funny cause going back into these isolation moves and like how much time it takes me to get through these workouts, it feels like forever. I mean, in terms of like me just doing like a five by five where I'm just focused on like five exercises and I'm sort of in and out within 30, 40 minutes. Now I'm like really honing in on isolating and it takes me like a good hour, hour, 20 minutes to finish. Yeah, I mean, look at like, for example, look at gymnasts. They have some of the most amazing biceps in sports aside from bodybuilders, right? Gymnasts don't do curls. They do a lot of pull ups. They do a ton of pull ups. They have amazing triceps too, but they do a lot of dips. They don't do a lot of tricep press downs. Isolation exercises are great to add extra volume. They're great for things like pre exhausting and connecting to certain muscles groups. So I'm not saying that they're not valuable but if I had to pick one or the other, I mean, it's hands down, compound exercises, hands down, there's no competition. The next question is from the realist. What are the best sources of carbs? In my opinion, the best sources of carbohydrates are the ones that are the- Potatoes and rice. The easiest to digest. They're the ones that you can eat and not feel bloated, not have any gastro distress of any type. And in my experience with clients and even myself, the two sources of carbs that seem to do that well, where you can get your starchy carbohydrates, you can get the fuel for your workouts and also have great digestion. Even if you eat a lot of them, like if I work with clients, you need to eat a lot of carbs, is white rice, very easy to digest for most people and sweet potato. Sweet potato is the other one. When I eat a lot of sweet potato, I have great digestion. That's not always the case with other carbohydrates. If I eat a lot of oatmeal, oatmeal is okay as a source of carbs, but it could definitely cause bloat and digestive issues if it pushed it too much. White rice and sweet potato, I'd say, are probably the two best ones. Staple carbs for me when I was competing. White rice and sweet potato, although I did use oats, I did use oatmeal. Oatmeal does work pretty well for me. I think that's the answer, though, what you just said, is that it really depends on how your body responds to it. Some people are fine with bread. Some people do okay with that. If you do okay with it, you don't have digest. I haven't met a lot of people, though. I have. At least when I was in the competitive world, I met a lot of people that utilize bread and it worked for them. It's like, if it works for you, it works for you, but I think that's what matters. I think what matters is learning, but you also have to be consistent enough to be able to measure, okay, how does this affect me? Exactly. That's the first step. Personally, what I found with myself and most of my clients, it's the ones that you just listed. Sweet potato, yams, rice, quinoa does really well. Also, those tend to be some of my favorite source of carbs and then vegetables, right? So if you're eating your greens and veggies, then a nice color diversity of carbohydrates with rice and sweet potato yams, quinoa, like that was my staple. Yeah, and I have trained some endurance athletes and endurance athletes probably have the best case for higher carbohydrate diets. Many endurance athletes just perform better when their diets are very high carb. That's not to say that they shouldn't have a decent amount of protein too, but because their goal is endurance, carbs tend to be the more important macro nutrients so long as they hit their basics. And I've worked with clients who are endurance athletes who got a lot of their carbs from pasta and they would eat lots of pasta, which comes from wheat. And when they work with me, I would have them experiment and I'd say, let's try switching to white rice or quinoa-based pasta. So rather than the wheat-based pasta, let's do pasta that's made with quinoa or rice and let's see what happens. And I'm trying to think right now, I think every single time there were positive results. Like I think almost every single time what I got back from them was, oh my God, I feel, my digestion feels better. Yeah, the gastro distress. I've had the same with athletes. They didn't realize it was there because they're feeling like it was fueling their energy for these long bouts of intense activity. And once you started to switch that up and get more from something that was easily digestible, it made a massive difference in their performance and the longevity of their energy. Yeah, wheat has compounds in it that the plant produces to discourage animals from eating them. So with wheat, you have to grind it and cook it and, you know. Is that what Paul said? You know what I was talking about on Joe Rogan? Yeah. That was interesting as shit to me. Yeah, I mean. How it doesn't happen until you actually bite into it and then they, then it... Oh, that was something else. Yeah. Oh, I thought that's what it was. Yeah, yeah, yeah. I thought it wasn't wheat, it was vegetables he was talking about. It was something else, yeah. I thought that was really fascinating. Yeah, but no, with wheat, you can't just pull, pick wheat and eat it. It would destroy you. You have to really grind the shit out of it. Ancient cultures used to also ferment it, which would break down some of the gluten and other compounds to make it digestible. Rice, white rice, they already removed the whole or whatever. It's like brown rice harder to digest than white rice. White rice, they remove a lot of the part of the plant that makes it harder to digest. So what you're left with is easily digestible starch. And this is why white is superior to brown, right? That's a question I get all the time. Yes, because on paper you think brown rice is better. Oh, it's got more fiber, more nutrients. But it actually has anti-nutrients. It can cause your body to absorb certain nutrients less. It's harder to digest. So the reality is, forget what it says on paper with certain foods, you wanna remove the parts that can potentially make them harder to digest. And so white rice is much easier to digest than brown rice. And white rice, for most people, is much easier to digest than wheat-based products. Next question is from Eric Summer Hayes. I see a lot of professional athletes, mostly baseball players that are overweight. Would those players be able to increase their athletic abilities by dropping some body fat, or is there actually an advantage to packing on extra weight? This is a cool question. Justin must have picked this question already. Yeah, it's near and dear to my heart. Yeah, yeah, yeah. No, I like fatty athletes out there. I like this because I've heard both sides argued really well. And I can see we're, you know, let's take someone like a Pablo Sanibal, right? Who's got like a lot of extra weight on him. Super athletic, though. Yeah, right? And then you can't deny it. And then you have to ask someone like that the way he crushes a baseball, if some of that extra weight is used to his benefit for momentum. Now, would he be a little bit more agile at third base that if he was 20 or 30 pounds lighter? You can't help but think, yeah. Right, sure, I could see that. But then he also might not hit the ball as far if he was smaller. So there's, I think there's places, and then same thing with like linemen, right? If you had a lineman who weighs 300 and something pounds, but you made him lose 50 to 60 pounds, he would be much more agile. He'll be faster, right? But then would he be less of a movable force, and would he be as dominant as a lineman? So yeah, it's an interesting idea because I've seen, I've seen like both kind of perspectives. Like, so I've seen linemen that actually, like you think they have to just be big. They just have to be massive and, you know, immovable. Where I've seen some linemen that might have like smaller stature and, you know, a smaller body, but they're very powerful. And the way that they can snap and move and the athleticism has knocked these big ogres on their back. And it just, it depends on like how you are grounded and how much snap that you have. And so for me, it's like, it's all based on power output. Doug, will you pull up a picture of Aaron Donald? I want to see what his physique looks like. So I think there's a, I think you're right. I think there's a point, right? So I think there's a point where it's too much. How do we judge that? As viewers, it's what's really tough. I'm pulling up like arguably one of the best right now, right? So look at that. Cause if you change too, if you change their body weight in there, it's going to change their mechanics. It's all going to get effective. So they're going to have to relearn a lot of these skills, you know, in their smaller frame. And so that's something too to consider, you know, when somebody like a Pablo, you know, is going back and now is going through swinging in the mechanics of it, you know, that whole weight distribution is going to change. So there's, there's the best lineman in the game right there. Yeah. So he don't look, he definitely don't look fat. No, no, he looks powerful as hell though. You know what? It's way more complex than the black and white, this person's lean, this person's fat. Therefore it's way more complex than that. Like for example, when you look at like weight class based sports like wrestling or mixed martial arts, for example, you may see a heavy weight. You may see two heavy weights. One of them kind of looks a little soft, big guy, right? The other one is shredded and muscular and you might think to yourself like, oh, the shredded muscular guy has the advantage. Okay, now let's pretend that they have equal skills. Like the skills are identical. Not necessarily, maybe the really buffed lean guy had to like force and build his body to be a heavy weight. And the other guy, it's kind of soft. He lives at that body weight, super comfortable with it. He's not stressing and pushing his body to be that heavy. He's just a naturally big dude, in which case he's got the advantage. He's totally got the, you know, Fedor Emilienko was like that, he was kind of doughy. And he would just- He didn't think he'd have the gas tank he did, but he could go forever. No, so it's way more complex than that. What's his face? That's local, that's- Can't be the last question. No, no, no, no, no. Well, him too. Yeah, him too, but I'm thinking of, why can't I think of his name? AKA guy right now. Just did his last fight. I mean, he has one of the best gas tanks in the game. Heavy weight, both light- Mark Hunt? No, come on, bro. I don't know. Jesus. It starts with a C. Why can't I not think of his name right now? I can't believe I'm drawing- When you have a brain fart, it's contagious. I see that. Dude, these are terrible right now. Doug, please, light heavy weight and heavy weight, UFC champion, fucking straight out of San Jose, and either, that's so terrible. It's like- Well, Olympique- Daniel Cormier, thank you. Thank you. Jesus. That's a perfect example, though. French names are hard. Look at the, look at what he looks like, dude. He does not look like he- Well, I'm saying it's way more complex than that. And then Justin made an excellent point that if you're good in your body and you think, oh, like if you're a chubby guy or girl and you're crushing at your sport, don't think if you just get lean, you're gonna be better automatically because you're good in your body. You lose weight and change the shape of your body. You've changed the body. Now you're not as good at moving and using that body like you were with the other one. I went through a period of this where I felt like I had to get bigger just because my coaches were telling me for the inside position, you're gonna face guys that are 350, 400 pounds like coming off the block and they're gonna smash you. And so you have to get bigger in order to be able to stand your ground at this point. And I believe them. And I thought that I had to gain at least like 30, 40 pounds or I was gonna get messed up. And I did and I'd not play anywhere near as good as I did 30 pounds lighter than that. And I should have just listened to myself because really it was about getting stronger. It was about getting more powerful, having more snap being there first like predicting the outcome before they even could see it. So that to me is way more advantageous. And you know, I think intuitively you know what body weight you're most efficient at. And I think a lot of people kind of find that themselves. Yes. And you know, we tend to confuse extreme aesthetics with health and performance. There's a wide range of body fat percentage that is healthy, right? So for a guy could be 8%, he could be as lean as 8% or as high as 18%. By the way, if you saw a picture of a guy in 18%, totally different, right? One, he looks dad boddish, maybe even a little heavier than that. The other one, he looks, you got a six pack. And you could say, well, the 8% guy is healthier version. Not necessarily that range right there doesn't make that big of a difference. There's a lot of other factors that determine health. And within that range right there, you could be very healthy or unhealthy, go outside of that, then you start to run into some problems. Same thing with athletic performance. You can't necessarily look at a guy or girl and say that they're gonna be really good or bad. I mean, you can in extreme cases, like I could look at someone like they're probably not gonna run very fast. You know, they're, you know, four foot seven or whatever. But you could, but outside of that, it's hard to tell. Now there's certain things that I might look for because I'm a trainer. I might look at like someone's hip development, upper back development, that usually means that they have some good power. Is it a guarantee? No, I've seen far too many times somebody who looked like they should not be powerful and fast and completely- It's like the steroid talk. Yes. You know, it's like the steroid talk. You know, there's, I've been wrong on both sides. So it's like, it's too hard for an outsider to speculate, oh, he's 20 pounds or 30 pounds overweight. Now that being said, I think there's also, there's extremes, versions of this. Of course. There's definitely athletes that come in, they sign a big contract. Yeah. They get lazy. Yeah. And they get lazy and they come in the next season, 15, 20 pounds. Start playing first base. Yeah. Yeah, right, right. So they come in. So they're, so it's not saying that, that, you know, everybody the size that they're all coming in at professional sports is probably the best size for them. That's not true either. There's definitely people that, you know, like I said, sign contracts. They know they've got a deal for the next five to 10 years and they get lazy. They get lazy on their training and their diet and they probably put on a few extra pounds. And had they not put on a few extra pounds, they'd be a better athlete. Right. They're both sides. Yeah. Next question is from AMR1514. Was there ever a time you felt that you failed as a personal trainer or as a leader? What did you learn from it? And how did your life change? Oh gosh, I failed as a trainer so many times, especially early on. And especially when I would figure out that I was doing something wrong and then looking back and feeling really bad for, you know, some of the stuff I did. I remember when I would first became a trainer, I was going through and reading a lot about intensity and how important intensity was for training. And I remember I had this one guy that hired me and it was this engineer, dude, and he wanted to build muscle. And I would take all his sets to failure plus force reps because I thought this is what triggers muscle growth, right? This is what's going to get him to succeed. And I remember after a couple of months, he started to get injured and he didn't feel good, but we kept pushing. He eventually stopped working with me and then it was only a year later that I realized that was not the right approach. The one time that really stands out for me, I've told this story on the podcast before in the past, but till this day, if I ever find this lady, I'll apologize to her. She hired me to lose weight and her husband and her hired me and I trained them separately. And at this time, as a trainer, I would have people track their food and I would give them macro goals and I would test their body fat every two weeks and weigh them and take their measurements every two weeks. I was one of those trainers, right? And I would do that with her and she was reporting to me and I would look at her meal plans and stuff. She was reporting to me that she was following my macro advice like to the T and she was doing everything that I was telling her. And yet every other week I would test her body fat and look at her measurements and at first nothing changed, nothing changed, nothing changed. And then she started gaining weight. And so I cut her calories, change her macros and she gained more weight. And then I cut her calories and more and she gained more weight. And I remember thinking to myself, this is impossible. And then her husband, who I also trained told me, maybe he shouldn't have, but he told me goes, you know, I'm gonna be honest with you, Sally. He goes, she's not being honest on her meal plan. And so I thought to myself, okay, cool. Tomorrow when she comes in, I'm gonna have one of those hardcore talks with her. I'm gonna call her out and tell her how it is and that's gonna motivate her or she's never gonna come back and that's too bad on her or whatever. So she walked in, I sat her down and I said, you're lying to me. And she said, no, I'm not. And I said, a bunch of stuff. And I said, look, if you're gaining weight on this many calories, then we need to study you because you're the first human being ever on the face of the earth to create tissue out of nothing. Such a dick. And I'm showing her the law of thermodynamics and basically showing her, you're not telling the truth. And I said, look, you're either serious or not. If you lie to me, you lie to yourself. The whole thing, right? Blew her out, okay? She never, she left. And I thought, I was so satisfied. Oh, you know, I told her now she knows that, you know, now she can't lie, she knows whatever. She never came back. And I remember at first I was pleased with myself. You know, like, yeah, you know, if they lie to me, they're lying to themselves and they're not serious. But about a month went by and I kind of felt bad. And then I thought to myself and I said, you know, she was at least showing up twice a week. She'd never worked out before. Maybe she was lying because I was such a hard ass about everything. And so she felt like she couldn't be honest with me. But she was still showing up. She was still showing up. And now what I've done is I've completely ruined her experience of fitness. She finally took the step to work out, finally had the courage to come in and she experienced the shitty experience with the trainer that told her she was a liar and that she's not good enough. And now she'll probably never work out. And I remember feeling totally like a big piece of shit afterwards. So this still to say, even talking about it, I feel terrible. And that was probably, that's the one time that stands out the most as a time that I failed. Because later on, if I had that same client, I would make them feel comfortable with telling me that they were having a tough time with eating a particular way. And we would work through it and I'd make them feel supported. And I would be proud of the fact that they were coming in twice a week because that was more than what they were doing before. But instead, I probably ruined somebody for at least a while in terms of working out. You definitely did. Yeah, I had a problem with intensity too. That was like a big one in the beginning because you think that it's relatable. Like it's something that everybody really wants to get after it. And I come from this sports background where that was definitely the talk of the day. It was always a mindset issue. And so I was always trying to get my clients into the mindset of wanting more and wanting more intensity and then being able to really get after their goals. And I thought that was, if I'm not getting them in that mindset, then I'm failing. You know, like I'm not getting them to really want it and get after it. And I was training this lady and we were actually doing pretty well. Like she was showing up and we were getting good results. And I figured that, okay, it's been at this level. Let's kind of turn it up a little bit, turn the notch up a bit. And she came in one day and she, if I was a good trainer, I would have picked up on this right away. Like she's just having an off day. Like something happened outside. I don't know if it was with her work or family, something like it was just off. And my basic go-to was, okay, well let's push through it. And so we're like working out. And she's doing all these exercises. And of course, back then, asshole me would combo everything. And so she was like doing a lunge, but not just a lunge, a lunge with a row, or like a squat with a press. So this is all before CrossFit and all that. And I was doing it with dumbbells in place, but it was super intense. Like it was just one thing after the next, after the next. And then she just like mid workout just stops. It was just bust out crying and just starts crying and crying and crying. I'd love to see how you would have handled that. And I was just like, ah, and I just sat down. I didn't know what to do. And I'm like, what, like, you need some water? Like what do you want from me? You know, water. Yeah. Got her some water and she cried and she was like, I can't do it today. And I'm like, oh, I'm sorry. Like I'm sorry. Like I don't know what to do. Okay, let's sign out. You know, and I think she just left and then she didn't come back. Like it just was too much. You know, mentally, physically, all those things. She never came back. And then I saw her again years later, like in golds when I was off on my own. Working with a trainer. And I'm like 24. Yeah. No, she was just like, she said, she was like, she said, that was just too much for me. And like, I just couldn't, I'm like, I get it. Like I, I'm sorry. I apologize to her for that. But it was like one of those things where I just was totally oblivious. I just, why aren't you in the mindset? Like I am, you know? Oh man. So I failed so much as a trainer. I can't think of a single story, right? To give you, right? I'll give you a leadership one since these guys did both trainer stories. And because I just shared this, I did an interview the other day and somebody asked a question that was related to this. I thought it was good. I had this moment about 25-ish where I decided to, I had read the book One Minute Manager, which I read that and then I read another book that I can't remember the name of the other book. The other book did all this data on surveys that they'd done for the Fortune 500 company CEOs and how they managed and led. And one of the things that I was taught when I got into leadership and management was, you know, you evaluate your staff. If people are not following the rules or underperforming, you coach them up, you make them better. And so that's how I looked at my team up until this point. I looked at my team and you know, this trainer's not doing as well. I need to sit him or her down and coach them up and make them better at what they do and thought I was doing the right thing. And then I read this book One Minute Manager, which I think everybody, if you're in a leadership role, I think you should read this book. It's a day read. And it really completely flipped the way I led from that point on, on its head. Like it totally changed the way I spoke to my trainers and how I led my staff. And this was in every aspect going forward too. And the premise of the book is basically instead of looking at your staff and looking at the things that they're not doing well is make it a point to find the things that they are doing well and always point that out. And I thought, well, that's interesting. I said, but how do I measure this? Like, how do I change this way of leading and really measure if it's effective or not? And so, and I have shared this on the podcast a long time ago, where I would take my Palm Trio, right? Dating myself a little bit here. Your stone tablet. I'd take my Palm Trio out, right? Andrew, you even know what that is? You know what a Palm Trio is? He doesn't even know, does he? So this was before I... My grandpa. This was like the first digital calendars, right? Before iPhones and stuff. And I put all my trainer's names in there and then an alarm would go off. And so, you know, Justin's name, it would pop up at two o'clock. And so what I would do is... Tell me the number one. Yeah, so I would, yeah. Always the best. Well, I would head over to Justin at that. I'd stop whatever it was I was doing and I would make a point to thank him or point out something that he had done recently. I must have been tough for Justin. Yeah. I don't like that stuff. Yeah. Thanks Adam. Let me get back to work. So I did this and I did it very consistently for a couple months before I recognized how powerful it was. And I talk about the moment that I knew, like, holy shit, like this was like a game changer for me, right? There's that saying that we use all the time. Kid named Anthony comes walking into my office. This is like two months after I've been doing this. He walks in my office and he just starts telling me all the things that he hasn't done right. Adam, and he's one of my good trainers, right? I need to get caught up on my files and I'm so sorry this, I've had finals at school and he starts telling me, giving me all the excuses why he hasn't done certain things and why he'll be better. And it, you know, opened up the opportunity for me to say, okay, well, you know, let's work on this or let me help you here and coach up. And like he walks out and I'm like, man, that was really strange. And I'm like, why did he do that? And I realized that I had missed his, you know, walking over to him and saying what a good job he was doing for that past week. So the first, he was the first guy, first staff member that I had let seven days go by without walking over and telling him what a good job they're doing. And it blew my mind that he had come to me with everything that he was doing wrong. And it was at that moment that I realized how powerful that was because I know that when you tell somebody to correct something or you coach them up, when you, when you come at them and you tell them, you point out something they're doing wrong, it's like a one in 10 chance that it actually sinks in and they adjust and they change things. Maybe you've got somebody who is very self aware and they do that. Most people get defensive, whether they act defensively or internally, they put a wall up and they don't receive any information. Versus when someone comes to you and says, hey, Adam, I've got a problem or hey, I'm not doing a good job. They're actually admitting that they have an issue or they're not doing a good job. They're looking to be coached up or they're looking for help. That way of leading completely changed for me. And that was a mistake that I did for years leading up to that point. And when I made that switch, I never had to work nearly as hard as I worked for the first five years as a leader. And I was two to five times more successful going forward. No, that's really smart because it's actually human psychology. So Dr. John Gottman, by the way, if you want really, really good relationship advice for you and your spouse or your partner, look up the books and research by Dr. John Gottman. And without going into too much depth, his research has been duplicated many times over proving the stuff that he originally came out with. So it's legit. And one thing that they say is that there's this ratio of good to negative, there's this good to negative ratio that couples that last for long periods of time or the winners or whatever he would call them, that they would have and it's five to one. So they thought going into the research that one to one would be good. At least half the time the comments should be positive to balance out at least the other half of the negative. But no, they found that couples that succeed were five to one. So if you're criticizing or complain or have complaints to your spouse or your partner about like you didn't do this, you didn't do that, hey, do that, you did that wrong, what they found is that there needs to be five, it's five times as many positive things to balance out every one of those negative things. And it's just human behavior. So that actually is, I can't remember the book, I wish I remember the book, but that's similar to the survey that I read, right? So the survey that I read in the previous book before women and manager showed that the 500 most successful CEOs of Fortune 500 companies, they were asked a question like, as far as positive affirmation with your staff on a scale of one to five, five being perfect, one being terrible, what would you rate yourself as far as that type of a leader and a CEO? And of course, all these great CEOs rated themselves at four or five, right? So it came out to an average of like 4.2 or 4.5, like a really high number, they all rated themselves. They asked all the employees of those CEOs, the exact same question if they're leader and the score came out to be like 2.2. So the takeaway that I got from that was that, because at that point in my career, I thought I was one of these guys already. I'm a very positive person, I do a good job. I, or at least I felt like I do a good job of congratulating my staff or pointing out the things they do well. I was not a negative leader whatsoever. So I, but when I read that, it made me go, wow, even as much as I think I do it, I am not doing it nowhere near enough to make that ratio positive for the person who's receiving it. So in the book, One Minute Manager, it doesn't teach to do what I did. I just, the information that I learned from that first bit of research, which is similar to what you're talking about, and then the One Minute Manager strategy, that what I came up with was my own thing, right? That was my own way of kind of measuring that because I realized, wow, I think I already do that, but if these guys are running these massive companies, this is what their staff is. What does my staff think about me? Gotta be the same thing. It's all about the perception and human behavior. It's like a negative comment weighs heavily and positive comments don't weigh nearly as heavily. So you have to have kind of this offset ratio. Jessica and I were talking about some friends of ours who are, they just had a baby. So they're having some challenges in the relationship. By the way, every couple I've ever known, who just had a baby has challenges. So that's number one, that's totally normal. But I guess the wife was telling the husband something he wasn't doing or whatever. And he responded and he said, can you tell me something I'm doing right? And I'm like, well, that's, he's probably feeling, it might not be true, but the negative to positive ratio feels way off. Yeah, so he feels like all I'm doing is everything wrong. It happens. Tell me something I'm doing right, type of deal. It's an easy thing to happen. I mean, that's, if you're just focused on that and you're looking for it, you're gonna find it. So it's really just about both sort of reframing their ideas around it and trying to focus on the positive. Well, that's the other thing that I found really powerful about leading this way was, if I did that, Anthony was the first example of when I went, aha, like, whoa, I'm onto something. And then what I realized going forward is cause there's times, there's definitely times where you catch something that you've got to, you've got to nip it in the blood or you got to say something immediately. I can't wait for them to come to me. And, but what I found because I did so much work into making sure that everybody on that team was getting heard from positive things from me every single week, multiple times, that when finally they did fuck up, you know, five, six, seven weeks later, they'd already heard me talk about how great they are 15 times that when I dropped the hammer that one time, it wasn't like, oh man, Adam's always ragging on me. Bullshit, I've already told you all these great things that you're doing, you're not doing this. That's not great. This is not a great thing right here. So it became way more powerful when I did come over and correct or when I did come over and say that point out something that they didn't do well and it just had so much more weight when I had made an effort to go out of my way to keep continuing and saying good positive things of these people. Awesome. Look, Mind Pump is recorded on video as well. So come check us out on YouTube, Mind Pump podcast. You can also find all of us on Instagram. We love answering people's DMs. We love interacting with our audience. Come find us. You can find Doug the producer at Mind Pump Doug. You can find Justin at Mind Pump. Justin, you can find me at Mind Pump Sal and Adam at Mind Pump Adam. We drove and there were no parking and then you finally found out we were with you Adam, you were driving your truck. You finally found a parking spot. Didn't notice that it was an electric vehicle only. A whole foods too. It's an electric vehicle only parking spot. They had the electric pump or whatever. He puts it in his window.