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It's actually phenomenal That's 50% off and then we have maps split the traditional bodybuilding split program again Excellent programming written by myself and my co-hosts and some bodybuilder friends of ours. So it's a great workout program That's also 50% off so you can get both of those half off If you're interested head over to maps fitness products calm and then use this code It's special just for you two viewers for the 50% off DEC 50 so D the letter D E C and then again the number 50 with no space for 50% off Either one or both of those programs. All right. Here comes the show. All right. Here's today's Fit tip. Look if you're trying to burn body fat everybody knows it's a rule You have to eat less calories than you burn right? You have to be any calorie deficit But here is a tip that'll make it more effective rather than having a consistent deficit all week long Try to have an undulating approach some days larger deficit other days smaller deficit and other days yet Still maybe maintenance or surplus in fact studies actually show the undulating approach Preserves more muscle tissue results in a little bit more fat loss and maintains a higher Metabolic rate. Yeah, was that a a recent study that was pretty new wasn't it? Yeah What they did was in the study is they gave there were two groups of people and these were people who worked out in the whole deal and they said, okay, you guys over here 25% calorie reduction or 25% below maintenance, I think it was and then they said, okay now you guys over here It's 35% Monday through Friday, but then Saturday and Sunday you're gonna eat more calories but at the end of the weeks the calorie deficits will be the same and At the end of the study the people the group that had the larger deficit during the week But then ate the you know more calories on the weekend preserved more muscle and Had less of a metabolic slowdown and actually burned a little bit more body fat It just seemed like more realistic Yes, because I mean not everything is so perfectly controlled all the time like we've had to kind of really I mean This is a new thing We've created the the ability to to have access to food like that where we can have the consistency of calories To be met on a daily basis like that. I'm so glad you said that because okay, so here's what's funny body building Bro science oftentimes the way they explain things doesn't make sense But the reason why they do sit things is because they've seen it work and bodybuilders for a long time have advocated for Re-feeds or cheat days right essentially doing what we're talking about where there's a higher calorie deficit And then they'll have a day or two with higher calories and they say it works better not stuff now I always recommended undulating not for the greater fat loss or muscle preservation because I That wasn't necessarily and there weren't really studies to support that But the reason why I did it was for the behavioral effects like you're saying because I know that Giving people more calorie seed on on weekends for example And maybe less during the week when they're working and they're busy anyway People were it was easier for them to stick to it Now what do you guys think the pros and cons of this strategy? Because I think is in a in a controlled environment that this is what the research says This is what I think we've been recommending for a long time In fact, that's why I brought up was the study kind of new because I remember we did a video on YouTube You and I did a long time ago And I think later on the study came out to prove that that was the better approach of doing it But I do see some pros and some cons. Do you guys agree or do you think this is the answer? And it's just a better way well I see some cons in that depending on the client if The propensity for them to eat in higher calorie surplus like if that kind of tips them into like a trend If they tend to get sort of I use a date date, but like, you know, yeah They get in this binge phase where that's the only thing they're fixated on is that binge day Yeah, this is why I never called it cheat day the term cheat day alone Implies that today it's free for all and then what would happen Behaviorally speaking is people would be in a calorie deficit and then the cheat day was a go crazy off the rails off the wagon Day and it was so bad that it erased the deficit and it also encouraged Kind of this poor relationship with food. So I never called it that I always said undulating or I said higher calorie Lower calorie days. I always noticed a behavioral benefit because like you said Justin it mirrors real life like If I know Friday, I'm gonna go out to dinner with my wife Well, I'll make that a higher calorie day, right if I know Saturday I'm going to my kids game or if I'm gonna enjoy dinner at my mom's house or have friends over higher calorie days If it's Monday. I'm at work. I'm busy. Well, you know, it makes more sense to have a lower calorie lower calorie Some people will adjust it according to their workouts. I think bodybuilders tend to do it this way it just made more sense, but if it turns into a Restrict binge approach, then it's it's not good That's the major con that I see and I agree Justin I think that and it does I think it promotes that a lot actually because I end it you get this really strict Six day or five day a week type of dieting and then you cut loose on Saturday and Sunday and Saturday and Sunday Or one of the those days is not controlled at all. It's just literally this is my quote-unquote cheat day Yeah, and what ends up happening a lot of times is all the calories they were reducing in the week They end up consuming that over or beyond that and they're kind of really going nowhere So I do think there is some value in some people Having a very consistent calorie intake that they try and target now What I like to recommend is something similar to what you were kind of saying so which is I like to give a client This is our target, but then I teach them to have some balance In that meaning that allowing them some days to have a little bit of over-consuming and then some days to Under-consume or meal skip like that's how I like to do it is okay This is kind of where our target is we want to be here But then I also want you to be kind of normal about it and what I mean by that is like hey If this is a day when you're not very hungry You know I'm not gonna force you to get that hit that calorie intake let it be a lower calorie day There you'll probably be hungrier the next day But just be mindful of where our target is at and only allow yourself to go up and down that say you know 500 calories depending on the size. Yes, what I like to do is I would tell somebody we would figure out their their target, right? So okay, your body's burning 3,000 calories a Day so the goal is let's say we're doing an aggressive deficit So the goal is 14,000 calories for the whole week right 2,000 calories a day on average 1,000 calorie deficit per day So okay 14,000 calories for the week and then what we'll do is we'll have rather than doing 2,000 calories every single day Some days will be 1,500 calories some days will be 2,500 calories some days may be even lower or even higher And I like to give people kind of that undulating approach and I noticed again when people did it that way It felt they were able to do it longer. It wasn't so monotonous. It worked. They were able to work it within Going out and enjoying certain foods But what's also cool now is there's now a study that shows that not only does it help some people behaviorally? But physiologically it seems to preserve muscle and prevent that metabolic adaptation that happens when you die Which is a nightmare like one of the most challenging. This is why Lifting weights or doing resistance training so important It's one of the strongest signals you can send your body That'll say don't slow down your metabolism because we need muscle. We need strength, right? So you do that But when you cut your calories and it's consistently cut your body wants to adapt to that your body's always trying to meet Whatever you're taking in calorically. That's kind of a main You know feature of adaptation that we got through evolution So if you eat 1500 calories, especially if you're not sending a muscle building signal your body will very quickly figure out A way to only burn 1500 calories and then you start to get stuck But that up-and-down approach with you know the calories and you know adjusting macros I think is a great you're just basically staying ahead of the propensity to adapt to that type of Just like somewhat like training in terms of like, you know adjusting and and having your body still have to You know some days below some days behind and then you know, there's more of that also too Is it anything to do with? You know the sensitivity in terms of being able to shuttle and utilize, you know nutrients more effective So so here's where we're getting it back into the bro science I don't know if there's a lot of studies to support this But I will say I've experienced this and again bodybuilders have been doing this for years Where they'll go they'll carb cycle and they'll have lower carb days and higher carb days rather than having a Consistent number of carbs right and what they notice is when they do the low carb and higher carb days They get this you know, they will say that they feel more sensitive to the carbs to get better pumps And then when they go low carb they notice that it gets them leaner faster versus just being consistent I've noticed when I go really low carb for a long time and then bump my carbs even if the calories are the same I get this really intense effect from it versus just staying consistent all the time Did you carb cycle? I loved dieting this way when I was training like I don't eat that way normally So normally I'm more intuitive and I have a more balanced approach to how I eat with proteins carbs and fat But when I was training and getting ready for shows Carb cycling was one of my favorite Ways to just eat and it was because I felt exactly what you're saying I felt like when I was low carb. Yes, it affected my workouts. I didn't feel as strong But I did feel like I leaned out quicker when I was you know And of course you're I'm lower calorie right when when when you're doing that because that's really what's happening, right? Cycle the carbs. You're getting lower days. You're basically doing what we're talking about You're just controlling it through carbohydrates, but I really loved the looking forward to the the high carb day It was part of the the mental game too of just like I know I'm low calorie low carb right now And so I can power through the next two two to three days because I know on day four I'm gonna get to load my body up and I can look forward to that workout And so I love to do this and I had a lot of success both with myself training and dieting this way And then also with clients that were we're doing shows this way. I just I love the field I love it when studies support old bro science. It's just really cool Like a study comes out like oh this actually works. Oh, that's well There's something to be said about I mean you gotta understand that the this community of people and this isn't like I think all groups and you have alchemists. Yeah, there's wisdom Yeah, they've been they've been applying and talking to each other and doing things like that and you know They it's it's unfortunate that we're so quick to talk shit or label it as bro science and like it gets this really Bad confrontation with it But the reality of it is these guys this is who's out there testing it first if it wasn't for The bros going out there and trying all this stuff like that Nobody would be doing the studies to try and support it or disprove it And so I mean there's there's a lot of value in these people that have been doing this for years and years and years and trying to Well, what happens is they'll they'll say something and they'll say this works And then they'll try to explain how it works and they'll get the explanation wrong Right, even though they see the result of it and then what happened then this is the part that annoys me like eastern medicine Stuff totally and then what really annoys me is that the science people come out and then they they try to Disprove the explanation, right not the result. So like to give you an example Uh pre exhausting a muscle group or priming, you know, now we'll even call it priming So let's say I'm gonna do like an old-school bodybuilding pre exhaust and let's say I have a tough time feeling my chest When I bench press so the old-school bodybuilders what they would do is they would have you Pre-exhausted by doing an isolation movement first right cable flies or something really squeeze the chest and then go to the bench press And then you'll feel your chest more and then the scientists will come out and be like, oh, yeah Well with our you know our MRI testing or we're testing muscle contraction Actually, there's less activation from the chest. Therefore, you're wrong No, because the person who's doing that notices that their chest grows over time and the reason why it's happening isn't because of some Physiological, you know more connection just the fact that they can feel it now my chest is kind of fatigued I know how to position my elbows better and do the bench press in a way to feel it more in my chest And so I'm just pressing more effectively for the goal that I have so the result at the end of the day is what the people You know what the bodybuilders had had seen the explanation is often wrong and we see that with so many we see that some wellness too with You know Adrenal fatigue and the way they explain it like the adrenals don't get fatigued But there is an imbalance of hormones and all that stuff So I love it when it's the unfortunate part about our space is that we're we all care so much about our Only egos and being more right than the next person that we end up confusing the average person the average person just I just want some help I just want some good information that I can go and apply to my life to better my life and All of us fitness experts are so caught up in being more right than the next one or being the authority in the space That we're always looking to disprove each other or prove that I have more knowledge and information and it's really unfortunate I had the consumer loses. I had such a great years ago back when I owned my my training studio I used to have an acupuncturist in there so we had offices people would rent And there was an acupuncturist in there and she was really smart really sharp. She could communicate really well And I just all I also I used to also train a lot of western medicine doctors surgeons and anesthesiologists and my my studio was next to a hospital And I remember one time we were all in it's a small studio So oftentimes lots of people will be in there maybe working with their trainers or People in the offices would be on breaks or they'd be hanging out. We'd have these big conversations, right? And so the conversation came up around acupuncture And insurance companies had started to cover acupuncture. So I asked my western medicine doctor about that And he kind of scoffed a little bit and I said, well, you know, why is insurance covering it? They're showing that there's some applications or whatever and he said, yeah, but you know Like where's the evidence for chi and these energy meridians, right? So the the acupuncturist in there who's an eastern medicine practitioner Is explaining the chinese medicine, you know, whatever the explanations and the western medicine doctors like there's no evidence So then the acupuncturist who was very very smart and also had a little bit of western medicine training said, okay Maybe the way that you guys understand the human body We're not going to find evidence for cheese, but she said are there cases where we see things like referred pain For example, I feel pain in my left arm Sometimes that means what heart attack so the cns the central nervous system communicates through this Wide web of communications, you know through the body What if putting the needles in the body changes the way the body communicates pain? Which then affects movement reroutes it and that you should have seen the doctor go Oh, that makes a lot of sense and then I'm in the my ear, you know, my head's exploding I'm like, you know what we get so caught up in the explanation. Yeah that we forget that Let's just see is it working if it's working Then okay, that's great And then we'll go back and see if we can figure out ways that it's working But don't discredit it just because the explanation doesn't fit Your your context of how, you know, you learn things speaking of Unexplained kind of phenomena and things that are kind of interesting cool Um, so you brought up the hodza tribe a few times and like, you know, people go down there and kind of seeing You know, like how they live and and why they adapt to running so well and all that kind of stuff Well, there's this tribe in Ecuador that I found out about called the way or any Let me see if I'm seeing the way or any way or any tribe That for some reason, uh, like they have no heart cases of heart disease No case of cancer no cases of elevated of blood pressure like no like no definable like Um disease, uh within their their tribe that they've found And the the weird thing about them is they're the highest density of of of six digit Fingers and six digit toes And it's like what the fuck how did now? How did you correlate the two of those right there? Because that's where I started I'm like, whoa these this is a tribe that has all the six 12 fingers 12 toes weird and then you read further on and they're like yeah, and we studied them further And there's like no health problems that they have what the hell does it say now dug like what percentage of the people Yeah, like is the highest density because there's 20 of them and there's like actually two people in the tribe that have this Is that why I didn't dive that deep it could be the case There's like, yeah, I have no idea how many are these are are these digits functional Yeah, they're fully functional and and again, they said that there's some kind of neural pathway that that is Like a program that it's like it's a normal program that we have Uh, you know in our dna for for six digits What it's not just like it's a mutation but also it doesn't even look that abnormal on that kid right there That's got his hands up You know what looks like a normal hand at first glance for a second It looks weird and then you have to count and be like what the hell yeah Wow Strange and so they found like in again if you go back in history like it gets brought up a lot of times with Giants it's associated with giants Like in biblical times like Goliath like as an example. There's all these other examples of six-fingered Giants and whatnot, but it's interesting because I'm like what why this place I mean some mutation obviously that does have some advantage here I'm like, I'm huge and you just you just drew your own conclusion as far as the eating and the disease and then the fingers right no, they they went down there and and um They're the ones that presented that as oh really is yeah They try to say that there's there's some sort of correlation with their diet that is causing potentially I don't know that they said anything about the diet or it's just the environment or the way that they live or What if their life expectancy is like 30? Yeah, no heart disease no cancer It's here's the oldest person in our tribe. He's 30. I know And again, yeah, and to your point like there needs to be more Uh Investigation because like again, you could you could go based off of like what they say Yeah, but but how do you know like how I mean person died? I mean it makes total sense why you would see the Low disease rate just because they're probably eating from the land. I mean, they're probably moving a lot and they're Isolate, they don't eat a lot. They don't eat a lot because there's not a lot Right, I'm sure I eat a bunch of processed food and stuff and over consuming to your point. They're staying active So I could totally see the connection to there. I did the six-digit thing is where I was lost So let's speculate. What would be the evolutionary that you're so healthy you grow extra? My body my body can support an extra finger No, no, no, what would be the evolutionary advantage of having a sixth I was just thinking about you'd be a hell of a climber Maybe yeah, what sports would this person have an advantage in Because it could get in the way of some sick ass guitarist, right? Baseball player too many fingers on the baseball like where you're you know, I mean, I don't know man You might be able to throw like a screw ball. Yeah, well, you might be able to throw. Yeah, create a new a new throw Be a great arm wrestler I would imagine like a crazy grip on the outside. I mean climber for sure I mean you you need every you need every finger for client Well, although our friend doesn't need all his fingers. You'd be a great. You'd be a ladies would love you. I don't know why You'd be a good more options. You'd be a good tickler Hey, imagine shaking someone's hand Imagine you'd do like a full handshake with someone has a six finger But the six fingers on the outside because you grip them like this and then they just in the last one they wait And then they just yeah lock it in You know just reminds me of remember that crappy ass movie water world Yeah, where he evolved with the webbed, you know fingers Yeah, and he had he had gills behind his ears because he could swim and don't don't hit on my boy Kevin Costner, man. Why'd you say your boy? I'm so into uh his show right now yellowstone. Oh, he's got another show It's so good. Yeah, bro. He plays the same character in every movie. This is what he's not. He's but I agree with that He's like he's he's uh, he's like Keanu Reeves the same guy. He's definitely a Keanu Reeves type of actor So it's not like dancing with wolves because no, no, he's uh, he I think he does actually And I agree with you. He's not up there with you know top actors But I I think he does a great job it fits this character in this great great show Speaking of that I there was a rant and I had this in my notes to bring up to you guys a long time ago When I first saw it because I had to go and like like, you know And sometimes you hear stuff on like like fictional shows But then they're they have some truth to it and the I don't know if you guys do this or not But I'll hear something on a on a fictional show sometimes and I'm like, is that true? That could be true Let me look this up and and find out more about it and sure as shit One of these things that he he talks about on the show is has truth to it that I had no idea about And there's a part in the show where he's talking about Making a name for his ranch that it's so big that They're popular like the the king's ranch and there's a ranch called king's ranch in texas Now where you guys have may have heard of it or know this is that's what the ford trucks are if you've ever seen like the High-end ford trucks, it'll have this big emblem on the side. Maybe Doug can pull it up called king So look up ford. I don't know. Justin's a Chevy guy ford king's ranch edition ford and then it's like upgraded It's you know, like eddie bower, right? It's like an upgraded But it's actually Named after like this really popular massive ranch in texas. That's how big and uh an influential in that space Really? This ranch is is that they actually have a ford truck that is branded with them Just like harley davison does like that like I I just never knew that there's like a uh A farm that has got their name attached to ford isn't the f-150 the number one selling car in america or Or it was for a long time. It has been I don't know if it is like this year or what it's been But I know yeah, you got to think like half of the middle of america. It's probably one of the top Oh, yeah, so he's showing the farm. Yeah, see the king's ranch to luxury luxury luxury line They do the by the way I had no idea because I'm you know, I haven't had a truck in a long time One of my first cars was a just a basic pickup But you go in some of these trucks with four doors They got more space than a big sedan. They're comfortable as hell super spacious. Yeah It's like it's pretty crazy. Oh, no, I think justin eyes gmc has more room than our suv rover does It's way more room. So like when we go somewhere and I have four people I'll opt to drive the truck over the rover because it's just way more space, you know speaking of Like true stories and stuff like that. How much is there a rule that says that a movie that's based on a true story Has to utilize like so much like a percentage of the percentage That's such a funny question because I've thought about this so many times that I've never found the answer to it You watch some crazy movie, you know, like a haunted whatever and it's based on a true story Okay, so I believe this is based exactly So I believe that there's barely any have you ever noticed that they use different ways to describe it Sometimes it's uh based on of actual events. Sometimes it's based on a true story Sometimes are a dramatized version. Yeah, so there's like and I bet there's categories On each like okay, if there are Five things that are embellished in here. You can't put it under a true story It has to be on based on events or something like that I bet there's got to be some sort of a standard that makes you have to title it something different, right? I hope even biographies. It's like it's so selective Based off of the person's putting together because you want to put in the best Version and story and so you're gonna leave things out that You know are probably important, but maybe don't follow along with the dramatization of it. There was a movie I don't know if you're looking this up. Ducks I would really like to see if there if there's a specific percentage that a movie needs to do based If it says based on our true story, but I remember as a kid There was a movie that scared the absolute shit out of me. It was called fire in the sky Yeah, and it was these loggers that get abducted by aliens And for some reason as a kid my biggest fear was aliens I have no idea why like Sasquatch and aliens. Those are the two things I watch out for right? Those are the two things I'm always thinking about protecting this butthole. Yeah You know You're walking through the movie theater. You're like, oh, let's say Sasquatch doesn't doesn't I don't know I don't know it goes on your brain with Sasquatch, but I know aliens for some reason. It's always in the butt But anyway, I don't know I was afraid of alien I watched this freaking movie and it scared the shit out of me and then I see it says based on a true story Yeah, and I remember I was telling like I was so scared remember telling my my dad and I'm like Dad like this is a this was a true story and he goes no no no Someone told the story and they made the movie on it and I was like what? Yeah, what does that say Doug? Yeah, based on a true story is more of an accurate accounting of the story Though there's probably some dramatic license taken Based on first-hand accounts of factual events is a story told about the same event from a variety of people Yeah, but there's no Okay, no, I guess sure it's gotta be just like uh pg-13 rated r in c-17. I don't think that you don't think so No, so that you think you just put shit out and say it's based on a true story They're like loosely based on all the documentaries on Netflix. All right. Come on. I think that's even another category Right, like I think I think documentary. There's no rules. See there are no rules So you said that the the rating of movies. That's an actual agency That has to rate movies. So there's like an actual agency that I don't remember what was created What are you talking about right now when now movies rated r pg-13? Oh, yeah, okay There's an actual agency that rates movies and they do it based off like how many f4 if there's an f-word in there There's a standard. Yeah, there is there's a standard which by the way the standard has changed Have you guys watched a pg-13 movie from the 80s? It would never fly. No, I know it was worse back then actually Oh, yeah, no way. I watched a pg-13 or a pg movie my kids. I'm like, this is not pg I know what the hell they're yeah, no to to your point though I think that uh where it gets sticky is if it's based off of somebody that's still alive Right, and then they like want to take you to court because they painted you in a certain light and it's like inaccurate I don't they might have a case there. I don't know how that works. They probably have them signed There has to be if there's no rules to there's god They got to have a case if they do unless they do sign it away. We can totally make a movie you guys Hey talking about making a movie some crazy shit listen to this stuff that I was listening to today Okay, the squid. What's this squid game one called? Yeah, it's just called Almost said squidward, you know that it broke you know, it broke all the netflix records and stuff like that Yeah, there's a new south korean movie. Okay, so trip on this. Okay, so it's set all the opinions about that Okay, so it's set all these records, right? Right, so I brought you guys heard me before we got on the podcast talking about that Mr. Beast guy, you know why I was looking him up what so I didn't know about him before this Like I know I'm moving under a rock. I didn't know that this guy who this 85 Is not as old enough. Yeah, I like how he's formal by the way, mr. Beast. Well, that's mr So he made a spoof on squid game It passed the amount of views and watch time On his youtube channel, which is for free then squid game to that took 10 years to produce and get that movie out there He made that thing in seven days He made a spoof video of squid game That took him seven days to produce and it ended up surpassing the amount of views now Of course that makes total sense when you understand the viewership on youtube versus the viewership in netflix Netflix has somewhere around 200 million subscribers And it's like 20 20 billion or something ridiculous amount of people that are viewing youtube But it's interesting to think about what that could open the door for for nets netflix and streaming companies I was listening to this podcast and they were talking about Imagine if you were a like netflix how brilliant it would be to tease One or two episodes of a series on youtube for free It's a much bigger platform for free It gets people to hook to watch it and then if you want to finish the series You got to go over to netflix and pay the 999 a month or maybe they do some sort of an olacar version But what an what a brilliant concept for netflix to grow their base from 200 million to get into the billions That makes a story of mind pump recreated by jake paul Dropped into a vat of radioactive material Justin got superpower based on true events totally true events based on yeah, that's what I that's what I would say It is interesting. I feel like that's a smart strategy. I'm surprised nobody's already done that right Yeah, I feel like they would have done that already Well, you see, um, so is it I think epics have done it. I think showtime did it to me. So through I know when I've gone on the on the actual platforms I'll do that. I'll give you one episode That's right That's right Some some of them will let you watch the first two or three Episodes of something and then just enough to get you hooked on it and then you end up not on another platform Right, that's like I think that would be so smart to do or I mean you could you could also make it internally So you don't have to go on another platform what you could do is Imagine if netflix offered a free platform, so it's netflix free watch the first episode of free gives you basically all kinds of Episodes like the first couple episodes of their most popular seasons to entice people to potentially Go on and then subscribe. There's a brilliant idea. That is really you know what it reminds me of the whole like You know, mr. Beast getting more views by talking about something than the actual thing itself did That reminds me of I remember my econ class in high school actually had one good teacher in high school He was an economics teacher and he said the way that you made Millions of dollars or money during the gold rush Was not this though the gold rush is when lots of people came to california and picks Yeah, he goes it wasn't the people that found the goal He was there's a few people that made millions with gold He's like it was the people selling the the picks and the axes and the Pans and that kind of the materials So they basically rode the coattails of this thing and you had people making tremendous amounts of money Servicing people looking for the casinos the brothels. They're all like right there I feel like we're seeing the examples of that right now with this whole metaverse and nft market You see people all over the place that are making all kinds of money selling these NFTs that are supposedly going to play a role in the metaverse I think your theory that you said the other day is on point. Yeah, I really do I think you're so on point it makes perfect sense that people laundering money Are selling digital bullshit to get money That's been a big part of the art world too, right with paintings and everything is just ways to launder money and you know Pass things back and forth in the black market. That was a way that they could do that speaking of being sneaky Uh, I have I am now sneakily sneakily sneakily that a word is now We'll go with it. Yeah, um, I am I have it to the library I'm finding ways to get my daughter to increase her protein and nutrient intake, which is great because she is Unfortunately, she has a one trait of mine, which is to be counter Uh, you know authority. So I'm the authority. Yes, if I'm like, oh, you got to try this It's really good for you. It's not gonna happen, right? So I got to find ways of whatever doing this or whatever Anyway, she's got braces and she's got us work going on and her mouth hurts and she she doesn't want to eat lots of You know healthy foods and so like what do I do? I'm like, let me make you. Do you want to make a smoothie? She's like, yeah, so I'm like sneaking in So I'll make the smoothie and I'll sneak out the organified protein So she didn't see it and I'll throw it in there and then she'll drink it and you know She'll go to school and I'll tell jesca. I'll be like she's had 30 grams of protein just because I quite Like she has no idea That's perfect. You know, yeah, we've done some similar with waffle. Yeah, I'll say you do the pancake and waffle move Yeah, yeah, pancake and waffle. So what add protein was was the next thing is first It was like the we were concerned more with greens and stuff like that but now it's like it's more protein with especially with ever it just because Um, he's just has this he just loves carbs, you know, and like I have to like no Let's get you some protein and get after it And so I've been have you guys ever did you guys ever try the the green pancakes that Organifies the the recipe that they have for that. No, they're actually really good. Are they really? Yeah, because the green juice. Yeah, the green juice is in there It gives it kind of like this minty flavor, which I wouldn't think that would be really good But you put like two or three like chocolate chips inside there and you have like a mint chocolate chip pancake. It's bomb Really? Yeah, it's a great way to sound like the greens inside there. Wow. Yeah, no, we recently bought these Waffles that are like dairy and grain free And they're incredible throw some butter on those bad boys and you know what I've been eating with them Chicken have you guys? Yes, dude, you know, I've never you know, I've never done the the fried chicken with the Yeah, so I've heard chicken and waffles chicken and waffles and I was like, is that really good? I don't know. Is this supposed it's good Chicken and waffles goes great. It's just like fried. I mean fried and sugar. I mean, right? I mean, of course Yeah, that's why I like all in what in the south they have all the deep fried twinkies and deep fried Oreos and like, you know, they take all these like super Place in south side chicago. I used to go with some of my friends like I went maybe like twice But like you literally can bring any food item and then they'll dip it and batter it in and fry it for you You know, you know what I saw I saw this is no joke and I fried twinkie. No Yeah, you do anything. No, it was deep fried stick of butter Oh, yeah, we did double stuff or that would make your stomach hurt. So now here's the deal I would totally that you guys know how I am with butter deep fried butter. That sounds amazing So I love butter too, but I have a threshold. You don't have a threshold with it Like I can only like Katrina made this dish for the dessert. I'm with you though. I could do that and blocks of cheese Yeah, you can go straight like so she we made this dessert. She made this dessert. I forgot what was called It was like a upside down pumpkin cake or something something weird. I'd never seen before and it had this layer Of of butter like she literally cut the the whole top of it was the little cubes of butter on the top of it And uh, it did taste amazing But I can only have a very small piece of it because that much butter is is rich is just it upsets my stomach Even if I'm doing like carry gold, you know grass-fed butter It still Fucks me up if I eat too much butter at once. Oh, no, if you if you see me put butter on anything it's So I look at butter like it's cheese like it's why not put a big slice of Butter on the thing. Yeah, and then bite into it. It's the lid when I was a man Yeah, when I was a kid my mom would hide the butter because when I was little she come back and see bite Bites out of it when I was little. Oh, so it's a funny thing because even to this day Like if you're at a restaurant or something, I'm like just put pile on the butter on like People will just be concerned. Like I think like you're gonna have a heart attack or something. Yeah No, you know speaking of kid stuff I was gonna ask you Sal because you know Yours is up to the one the one year mark and stuff like are you able to And dude does jessica and you use like those apps that tell you about Leaps and changes that they go through. Yep. So are you able to to see that coming or no? Like when you're in a leap or when it's it's relatively accurate It's very strange. I know when he goes through a leap sleep is worse more clingy Then when he's out of the leap, he's like a different kid, you know, there's like new skills and stuff And you they still have him from oh, yeah, no that hasn't I mean he's what two and a half Two and a half years old and still we have these little growth spurts or leaps whatever you want to call them Bro, you got to tell the story of when you were in bed. Oh god. That's that is so great. So this is like, okay So I don't know if you told Justin. No, I didn't tell I didn't tell I think I was just talking to you about it But so lately so he's going through a leap right now And one of the things that happens is like because he like is a great sleeper But then there'll be these little moments where like a week will happen where he's just not sleeping great Or he's waking up in the middle of the night and he's wide awake And so uh and because he's been also not feeling well Katrina let him in the bed the night before last And you guys I we've talked about I sleep naked, right? So he he comes climbing in And he normally kind of cuddles over with Katrina Well, he's in this playful mood at three o'clock in the morning, you know two nights ago And he's just talking and being funny and you know pretending like I'm snoring he gets in my face And then he go over to Katrina will be like Daddy So he's just being cute. Oh, yeah. Yeah, it's two three in the morning and he's being cute and funny So I can't get mad and then uh, we play this like pretend sleeping game and like the and I've added to that Right, I've told you guys about this before where I pretend like I'm I'm snoring and he'll do it And the newest thing is I'll pretend like I'm snoring and then Katrina will come over and kiss me and I Get startled and I do that and he thinks it's the funniest thing So he's over there and he's I'm pretending to be sleeping And he's kissing me on the cheek to try and get me to jump and play with him And I'm like half frustrated because I'm tired of shit, but then also that's so cute and it's funny Well, so he's messing with me and he normally isn't in the middle of night And I'm sleeping naked and he's in my face and as he's messing with me He his foot, you know kicks my junk And of course makes me kind of scoot back. So he thinks I'm playing with him And so he's and he's giggling and he's kicking my dick I'm thinking it's the funniest thing ever because because daddy keeps moving and jumping now. He has a target Oh, yeah, so he thinks it's the funniest thing ever and I sit up and I'm like laughing But I'm frustrated at the same time. I'm like Katrina. I'm like you can put this kid to bed I was like he's kicking me in the dick and he thinks it's hella funny. You feel this weakness. Oh Yeah, no the other day so Jessica sent me a picture yesterday of uh, Aurelia, so she was changing in the middle of changing his diaper So he's only one right changing his diaper And then she had to leave the room for like a split second. So he's you know bottom half naked, you know Crawling he's in a little little, you know caged off area or whatever And she comes back and he's sitting down And it's the back of him. So she sends a picture It's the back of him with this little butt crack and he's sitting down and he's looking down And I'm like, what's he looking at and I'm like, oh He figured it out right? He figured it out. Yeah And I was cracking up because you know No, I'm like, what's he doing? You know the funniest thing about that is I don't know how it is with you and Jessica And out but you know Katrina is the the youngest and a girl So she's like she's like will ask me like is that okay? Is that normal? Is it should we let him should we let like so he gets in the bath right? He sits in the bath and he's in the similar phase right and the water's filling up And he loves to sit down. He like stretches his his ball sack And he's like the batwing. Yeah, he's seen how far he could stretch That and Katrina's like was telling him no, and I'm like, why are you telling him no? Let him do that. She's like we let him do that You do that. Yeah, I'm like, of course. I did all that if you freak him out. Yeah. Yes, that's a big deal Yeah, if you freak him out, then you'll think So she's she's now anytime. He's doing anything. Is it normal? I was like, yeah, I do it all the time I still do That's what we do It's funny when they when he does something like that and or he'll have like he gets these little little boners Right and she's just like, is that normal? Do they just get like I said, he doesn't know, you know, I'm saying like But yeah, it's total. Yeah, and you and you know what what I had trouble doing is Giving like little kid names to body parts. So like, you know, oh, don't touch your pee pee or whatever And I'm like, no, no, you got to use the real anatomically correct word because otherwise it kind of stigmatizes Right, then he's hanging out with his friends in high school and he's referring to his pee pee Yeah, or you just think it's you know, you feel shameful weird I mean when I was like I was raised totally different when I was a kid We didn't talk about any of that shit ever So I never had that relationship with my parents to do that kind of stuff. So I try to be a little different Uh, you know, same hence, uh, the last part guys where I talked about animal penises. That's just, you know Trying to normalize it And then you look at something abnormally like whoa cool That's a lot dude. I can't wait until our kids are old enough and listening to these archived episodes Dad, did you really tell people I was doing the bad thing to be like, oh cringing We're we're now he's now putting words together, right? So like we've he's he's been saying single words for a while now Now we're starting to pair and one of his first words the other right now and it's just oh my god He gets me as a dad all the time. Please daddy. Oh, and it's just like it's and he knows it's like this powerful thing now Please daddy. It's like, oh, bro. How do I say no to that dude? Aurelius Learned she he learned how to do this and they're smart, right? He goes up to jessica and he whispers in her ear mama and she just whatever Oh, whatever you oh my god, my heart is just melting. I'm like, oh, you little This is so good You know what I wanted to say because you were talking about sleep Have you guys been able to consistently use the de-stress blend from med? I haven't you know, we got the samples. I went I went through two of the samples that we had It's my favorite product. I haven't ordered yet It's by far my it's actually the only product that I haven't ordered. Uh after we it's it's Pal it's uh, like you it's palpable the effect like you take it And about if you're on an empty stomach about 30 minutes if you've eaten maybe an hour an hour and a half Now remind me that the difference than just the full spectrum So what is what is inside the de-stress that is not in the full spectrum full spectrum? hemp oil extract is Lots of different cannabinoids dominated by cbd So what you get from that is you get This really kind of the sense of well-being. So if you take ned's full spectrum, you'll feel it By the way, one of the first the only cbd products you'll actually feel a lot of stuff that's out there is crap But if you take this you'll feel it you feel good You feel calm but energized you feel happy a little bit euphoria relax that kind of stuff De-stress has a much higher amount of cbg So cbg is a cannabinoid that is very relaxing now. It's not like Their sleep blend which will knock you out like you do the sleep blend you're going to sleep. Yeah de-stress does not Knock you out, but it melts you like you're just oh man. I feel So calm and so chill and still it's like an after work Sort of product because I I I still am hooked on mellow I mean, that's just my first sleeping just because it's I there's got to be some kind of deficiency But like I get the deepest sleep of that and then I use the the sleep product more for when I'm traveling And I really need to knock myself out, but yeah the the mellow. I'm just like Well, they add they add other stuff too. So the de-stress also has ashwagandha, which is good for stress The sleep one has herbs that actually put you to sleep And then mellow the reason why I think because I noticed that too. I think you and adam usable Yes, I think that a lot of people especially if you train hard Or you're under a lot of stress your body is depleting. It's a stress thing Yeah, and you'll notice if you get a good form of magnesium You'll your body will utilize it and that they put the forms of magnesium Now back to the de-stress and the cbg because I have questions around that because I remember when we first Hooked up with Ned. Um, I remember how much you really liked talking to the guys when we first met the owners And some of that because of how they followed the science Now is there motivation behind doing de-stress as there been stuff that has come come out about That in particular cannabinoid. Yes cbg is known as the parent cannabinoid and it does have this relaxing Calming not sleepy effect on people So and there's lots of stuff coming out on lots of different cannabinoids So you could probably expect more products Where and by the way all cannabinoids work better in the presence of other cannabinoids So that's why full spectrum is so important But what you do with the formulations and here's why we worked with Ned We've talked to a lot of other companies and they the people don't know they if I know more than you do And I'm the I'm a fitness guy. I'm not a cannabinoid scientist I'm not going to work with you, right? I you got you got to be able to school me And I know quite a bit, but I'm not again a scientist And they really know their stuff and so what they'll do is they'll make formulations where it's full spectrum But there's higher amounts of specific cannabinoids Depending on that what they're trying to get you at your body to do for example I predict at some point in the future. There'll be something that's higher in cbc Because that's very neuro protective for the brain We know the effects of cbd. Everybody's you know familiar with that. There's cbg And then there's other cannabinoids that have interesting effects on the body that I think that they'll put more of that particular cannabinoid Again in that full spectrum. What's uh, what's all the hyper on the delta 8? Strain. Oh, you mean of thc. Yeah, there's delta 8 delta 9 I know that one of them is more psychoactive than the other. I can't remember which one Um, and I know that when you eat thc your liver converts it to A form of thc that is longer. Hydroxy something. Yeah, that's longer acting Yeah, that's why when you smoke or vape or whatever you get, you know, you feel the effects But then it goes away faster versus when you take an edible and it stays longer It's just a different form of thc and it just I guess it's just gained popularity But uh, there's a lot of people claiming it. No, that's that's been popular for a while Yeah, yeah speaking of variants by the way, we got it. We have to address Good segue we have to address the new We got to freak out the new Omni omni tell me what to be scared of. Where do they get these names? Uh, what is it? Om om omicron omicron omicron omicron. So where do the names come from greek alphabet? By the way, they skip the letter. Is that how the hurricanes? How do we get hurricanes names? They're named after people. Yeah, her, huh? Hurricanes named after people. They also go in alphabetical order. Do they? Yeah, they go in alphabetical order So they're named after people, but I know they go in alphabetical order. So this is the greek alphabet So this is the greek alphabet except we skipped z xi So we skip that letter. Do you guys want to guess why why would we do that? And they actually said why they don't want it because that's the name of the president of china Is z. Yeah, he's got that same name. So they're like, uh, we don't want to do this because we don't want to You know, you know Ridiculous, that's funny. Yeah, this this new variant is drumming up these Fears again and this these new policies. I really hope People start to realize that the that the old kind of draconian approaches We can't keep doing that. We can't keep doing that. And here's the other thing. There isn't a single Virologist or scientist as expert in this field that says that it's going away. It's endemic Yeah, so we have to figure out how to live with it and we can't keep locking shit down That's not that's causing so many unintended downstream consequences that are actually becoming worse That we need to stop that we need to stop that that policy even with people being vaccinated the variants are emerging So it's just something that we just got to live with so now we have to Figure out ways and policies to bring us back to normalcy within the way we live I believe most people agree like even when I go like we're in like the worst place like when it comes I understand right like that's all we still talk about. It's everybody else is just partying Yeah, if you go somewhere if you go to another state, it's like Totally I mean wait till I mean you and I fly out in a week or two. We head over to Arizona Right as we're ready watch when we're there Watch we're in Arizona and then compare it to just coming back to the grocery store here Well, I have a buddy that that moved to texas and he was like Bro, it's a different world. Yeah, he's like it's a totally different world out here I think the problem is is that I've talked about this before if you look at the science And and you say if people wear masks, it's going to reduce the spread if people Isolate it's going to reduce the spread True true. The problem is we're completely disregarding human behavior, which says this We could tell people to wear masks all they don't all they long. They're not going to use them properly That's why when they do the comparisons with the states with the the crazy, you know with the really strict mask You know laws versus the ones that don't have them. We don't see that big of a difference Same thing with the lockdowns you could tell people a lockdown But what ends up happening human behavior is people if there's higher cases people Naturally avoid crowded areas or they go to more crowded areas depending on what's going on And that's again why you don't see except here's the big difference the lockdowns and the mandates destroy economy small businesses and cause lots of other unintended consequence That's why i'm hoping well people don't fall for that shit again and just say no we're cool with that We'll manage our own precautions. We'll be careful But we don't need you to shut everybody down and lock all this shit down anymore like we got to stop that Yeah, so I mean the biggest thing with slowing the spread was that we were hoping that At that point, you know, we keep people safe You know, we we don't overload our hospitals and like so it was a volume thing, right? But then you see in other states where it actually kind of passed through pretty quickly and people recovered or you know Unfortunately, we've we've seen a lot of cases where it's like we try to slow it But it ends up like making its way through the population regardless of all these procedures the whole health care So I've had people tell me that well the whole reason for these policies is to not um, you know Cause too much of a load on the medical system, right? Meanwhile, we're laying off people That's the part that I know is a shadow. Thank you. No, that's not if that were true Then what we wouldn't we wouldn't have a bunch of nurses and in health care practice who by the way were the Brave people when this all first started nobody knew what the hell was going on Who still chose to go to work wearing crazy gear and expose themselves to god knows what because at the time We didn't know now these same people were like, hey, you don't follow our mandate. You're out But we need you so bad like that doesn't jive none of this jive So I hope people are like done like because I know I am like oh, we're gonna lock everything down No, you get the middle finger. Yeah, sorry your policies kick rocks. I'll take my own precautions And I think you know in a free country we should be able to do and I think people should be smart But these crazy broad spanning like that's like your one trick pony Like you're gonna keep dropping the same card every time another I find it ironic that that it's very similar to what our podcast is based on is that we We talk we talk a lot about this science that's out there related to health and fitness And then what we do is help people unpack that and apply it to their lives It's what's happened in this situation is that the science is out there What you like you said by you know staying in your house locked up with a mask on Would obviously lower your chances of getting covet or spreading it But the reality of that is that most people's behaviors don't right align with that right? And it is just so there's got to be some sort of practical advice that comes out of this that okay We know what the science supports. We know what's in the best interest of everybody do it The reality is most people won't do this. Most people won't do that So where do we meet in the middle that is the best place for solution that'll actually wear Here's the most obvious example of ignoring human behavior You got second graders in classrooms in california required to wear masks You know how hard it is to get a second grader to not to keep their socks on Dude, it's just it's ridiculous. They're touching their shit all the time and uh wiping their faces and what it's a waste of time What are you doing making these kids wear a mask? It's a complete waste of time They piss their nose and fling boogers everybody. It's like come on, dude. Who am I talking about? I had to pull max out of gymnastics Because that went that just went live over in our area. So we uh, yeah, I brought that up to you guys, but um So his school not doing it. So they're they're like, we're not going to mandate because they I mean, it's a mandate It's not a law So these a lot of these places mandate was a law No, so they have they have the ability to kind of be like, well, we're not going to do it We're not going to do it. We're not we're we are going to do it So it's not like it's a law that they have that everybody has to do this There's a lot of businesses that are just saying we're not going to abide by yeah, but they could get fined or something Yeah, absolutely. Okay, and so what happened like in our school This is what happened at our his his his Montessori school was enough parents came forward said listen If you get fine, we'll pay for we'll pay for it. We could trade off for that Listen, tell us what the fine is and if no one else will support and help We'll pay for the fine because we want our kid to still come here socialize be it be in school But we're sure shit don't want some adult trying to you know For some mask on him every two minutes when he's when he's pulling it off And exactly what they said back is like we're not we're not this is what the This is what the majority of the people that are here are saying so we're just going to go with that But then I had the gymnastics, which was the opposite And the irony of that is the gymnastics isn't this massive Open area. There's like all this space between the kids. So it's okay. Here's what blows my mind I know I'm going on a rant here, but here's what blows my mind I I would figure people by now would see Things that are clearly illogical like it's too hypocritical to subscribe. Well, it's it's crazy like wrestling matches You know, there are schools that do not let the swear to god you guys can't shake before the match And then they wrestle Yeah, what explain that it makes no sense Or you know, it's gotta be some people that are making these decisions that just think it's a funny practical joke You gotta think that there's some other fuckers that are just like, you know what we're gonna do We're gonna tell people they can't do this and then behind the scenes They're laughing about it all the people that abide by it's sad It just shows how easy it is manipulate people in a state of fear How many is it totally is you scare people and the problem is we got a lot of cowards We haven't had hard shit in a long time. So what we're left with Is a bunch of cowards that get very easily afraid and like please tell me what to do make it go away And impose their fears on everybody else, you know, because that's all they know how to do It's really and then you have no control and you see those videos of politicians like again Before the cameras turn on no mask. Oh cameras turn on put the mask on it's freaking I feel like it's I feel like it's swinging back though, dude Even this this new very I actually didn't even know this new variant came out till just like the yesterday Like no one I don't feel that it's it's getting the same They're trying the news is trying to make it scary Delta variant was the same though. It started out real slow and then eventually, you know It caught on and then people gotta spray it again It's just it's this perpetual cycle that the ticket advantage Yeah, but I feel like people just are not receiving it the same way that they were before I feel like when it was when there was a lot more unknown and we didn't have other studies from other countries And more thing more information that you could and and understandably so because it is so no that that's where I kind of understand Some people's reactions and fear on it because there there's one there's tons of misinformation There's tons of conflicting information and there's a lot of unknown So understandably so a lot of people leaned on being more cautious than just being like fuck it in reckless So I understand that but now it's been around long enough We've seen enough shit come out that I believe that more and more people are the the media's narrative Is a bunch of bullshit no one you just brought this up the other day about how much that's dropping the Trust in the in the media So I think even though it's the headlines right now I don't get the sense of people in my family or friends or people that I know Are like freaking out about another variant. I think they're just like it is what it is I hope you're right, dude, because I remember we're in we're in the fucking worst place here in new york We're in the heart of California. Yeah here Oh and here in new york or the new some's in cancun right now just after driving By the way, I want I want to be clear For some people it's very dangerous. It exists. I'm not one of those people. It's like it's not real. It's a conspiracy It's all real But we're now how many years into it and it's not going away And we have to make the choice to accept it We have to live and then take response personal responsibility because these wide Ranging like nets that they're dropping over cities and states and maybe even the country With these crazy policies the unintended consequences the side effects of it are worse And and they're not working because they're they're negating human behavior It's it's almost like, you know, I have like a little cut that's getting infected on my leg And my doctor's like got to cut the leg off. We got to make sure that that doesn't you know the answer Doesn't spread and you know I end up an amputee because I had a minute. Can I use like some back teeth? Wash it first, maybe put a band on no no cut the leg off. Totally cool Hey real quick If you find that you have issues digesting Proteins fats and carbohydrates if you want to make sure that you're Assimilating those nutrients so they go to the places that you want your muscles help your body recover Help your metabolism to speed up if you're in a bulk and you're finding it's hard to digest all that food that you're eating Try digestive enzymes, but don't just try any digestive enzymes Work with mass zimes actually make digestive enzymes for fitness Minded people and of course because you listen to mind pump you get a discount. So head over to mass zimes.com. That's m a s s z y m e s dot com forward slash mind pump and then use the code Mind pump 10 for 10 off your order. All right, here comes the rest of the show First question is from wake man tyler What type of death deadlift is better sumer sumo or conventional? Yeah, I like to do I like the split stance deadlift. That's the bad. I'm just kidding. I made that up. You know, uh, which one's better I don't know depends on who's asking me Um, they're both valuable I would say different exercises. I think that's the first thing you have to point out. Yeah I think that the fact that that's what I mean who's asking me and why they're asking me, right? What their goal is right? Yeah, their goal is and what they've been currently doing all that stuff It depends answer is you're right. Um, I mean the problem is they have they have deadlift in the name So people consider that and because powerlifting competitions Allow them to be interchangeable. Yeah people think that they are interchangeable in the sense that one is equal together And what's the difference? But they're not they're they're totally different exercises in terms of leverage, right? It doesn't have one feels a little bit more natural than the other sometimes for people I know for me, I probably should have stuck with sumo just in the way that You know, it feels in terms of the leverage with it, but they're totally different exercises This is what we need to express. Yeah, they both work the posture your chain quite a bit. You're going to get some back development um Bodybuilders tend to prefer if they do deadlift conventional Although in the 90s, there was a bodybuilder michael françois michael françois Incredible back erector spinet was huge and he was a sumo deadlifter. So was colombo, wasn't he? Colombo was conventional. Oh, he did both things because I know I've seen him do sumo Yeah, but conventional is where he would pull like 700 pounds But I mean again, it depends. I like them both. I mean, I like the sumo For to to feel more in the glutes for some people although some people feel the glutes more with conventional I think sumo for some people is easier to learn Especially if you're shorter women tend to be able to perform sumo Easier in the sense that they get the biomechanics easier than conventional if you're tall and lanky You're built for conventional and you'll see people can deadlift a lot who are tall and lanky They tend to stick to Conventional because it works better with the leverage for the average person. I think there's tremendous value in you doing both Learn both both exercises and you know and the one you you like best or you do the best at make that your staple And then intermittently use the other one. I mean, that's what I do conventional deadlifting. I'm much stronger and I'm better at it I like it more But I definitely sumo deadlift I just I like to interrupt my deadlifting with sumo deadlifting every now and then and train that way for a block And then I go back to to conventional because they are different exercises and they both even though there's carry over to the Both of them They have value of of both being in your routine Yeah, I I did conventional for a long time and I got really good at it And then I remember saying, you know getting I kind of hit a plateau So I wanted to do sumo for a while Just see if it would break through a plateau and what I noticed was I had This kind of external, you know hip abduction weakness, right my Pushing my knees out Staying stable was actually quite hard for me because I hadn't trained sumo for a long time So I ended up training sumo for a while and got my sumo deadlift Within range of my conventional. I think my conventional at the time was 560 or something like that and I think I got my Sumo up to 500. So that's within 60 pounds But then when I went to buy back to my conventional I did feel really stable in it and I think it's just because I addressed Some of those weaknesses and imbalances. So I do think it's important to do both. You could probably favor one over the other But I also don't think they're interchangeable. I think that they are different enough To where you're gonna get different benefits for me the one But they are both, you know posterior chain exercises glute heavy hamstring heavy They're both going to get create a lot of tension on the back. You're probably going to get more back activation from conventional Then you will from sumo just because of the the leverage you're more bent over But both great exercises and you know what makes exercises better or worse A lot of it depends on the individual what they need to work on what's better for them Like for example, we talk about the squat being a great exercise all the time But if somebody lacks the mobility and the stability to do a squat, it's not a great exercise yet for them, right? We got to work up to that point So that's I think the key takeaway with this particular question Next question is from lore pat Do macro split ratios matter? If so, how do I adjust my macros to fit what's right for me? Does he mean like a Percentage of protein percentage of carbs percentage of that sounds like that's what it sounds like We didn't we just talk about this recently where we I think we addressed this where we said that you know protein is the main one Right. Yeah for most people. Yeah the percentage of that matters the most right like exactly There's always exceptions to rule if you have some sort of issue with carbohydrates or certain types of foods But if you are hitting your protein intake, so whatever percentage of your calories Is is enough for you to hit whatever, you know said grams of protein like for example 200 grams is mine So however, what percentage that is of how many total calories that should stay consistent Then the other two you can manipulate and play with and I encourage that I think it's a good idea To try a higher carb Intake a higher percentage for a while see how your body responds how your workouts are how you like it Then go to a higher fat and lower carb type of a diet and something in the middle I think I think with clients. I love to teach That all different ways so they can give me the feedback on what they notice Well, I like that is like the first introduction, especially is the focus on acquiring protein in your diet if it's something that you don't really see as a coach like That they're getting enough of it because this is a You know essential macronutrient that and fat and so a lot of times we get it from an animal source We're going to get the combo of both And you know to then manipulate your carbohydrates based off of you know how you feel energy levels and like Where you're at in terms of body fat and all that kind of stuff And then start to get more serious in terms of like figuring out the percentages and like, you know really get into it As you progress with your training and nutrition. Yeah, I you know I think with macros it's it's important to understand that two of the three macros are essential In other words, you have to eat a certain amount of protein to thrive and you have to eat a certain amount of fat to thrive Carbohydrates are not essential what that means is you can eat zero carbs And your your your body's still going to have everything it needs to function And and to live that doesn't mean it's optimal. It just means you don't need to eat carbohydrate So carbohydrates tend to be the one that people will fluctuate and work with the most and you tend to trade that with fat so long as your Fat intake doesn't go below essential and then you know what you said adam about protein Again, there's always individual variances, but the but generally speaking studies show high protein is better for building muscle burning body fat satiety So it's one of those macronutrients you want to keep consistent, but this is really different from person to person I personally do better with a moderate to lower carbohydrate intake. I perform better. I feel better Higher carbohydrates don't tend to work for me very well But I do know people where that's the opposite where they more carbs and less fats and they feel Really good. I do recommend you go through cycles of of each one to see how it affects your body And how you feel Um, I think the only way to really know is kind of move through it test it out Become aware of the feelings like okay if I eat carbs. Oh, I got better workouts, but I noticed some digestive issues or My fat intake is too high I just feel lethargic some people feel lethargic from too much fat intake So that's really the big the big thing and then of course overall calories, right? If your calories are right, that'll help with the gaining or losing of weight That has that that has to be a part of the formula Next question is from omar mba one You often make the distinction between mobility and the traditional end range passive and static stretches Do you see any benefit in static stretches? When would they be prescribed over mobility work? Yeah, you know I'll tell you a huge benefit of static stretching that I programmed them in prime But yeah, we did but I'll tell you an interesting Thing that I noticed from static stretching that I used to recommend to some of my clients And now I'm noticing it even with myself The way that static stretching works is so you get into a stretch and you hold it, right? This is traditional stretching. So I'll get an hamstring stretch and I'll hold it for 30 seconds some people a minute or longer And what you'll notice is while you're holding the stretch The muscle starts to loosen up and lengthen because that's the central nervous system Saying we can relax We need to not be so tight allow this muscle To to elongate right now the benefit of that is it relaxes your central nervous system Static stretching before bed And now it depends on the person if I'm dealing with someone's hypermobile. It doesn't have good like strength and stability I'm not going to have them do any static stretching But if I'm working with the average person and they have issues with like sleep and stuff And they're like tense do you know 30 minutes of static stretching and watch your cns Just overall calm down and relax. I've been doing this at night and getting better sleep. So that's One interesting benefit from static stretching. Yeah, I like to I like to use static stretches If I've had a really hard workout and I get tight I feel this tightness throughout the workout and I feel like it's something that I really need to you know address at the end of the workout and also Why the end of the workout because I'm trying to get into the parasympathetic state I'm trying to calm everything down and so To apply something that Is more passive versus like active where I'm You know trying to calm the central nervous system down I want to start going through that by doing static stretches because it does help you to breathe slower Helps you to kind of like relaxing these positions and then form into these positions. So You know these muscles can can calm down. So they're not so tense post workout This is where it's amazing and ideal I think and I would prefer it even over mobility and it's not to say that Mobility doesn't work there also and wouldn't have its application But I just think that's you're to your point Justin You're trying to calm the central nervous system down and trying to relax You've already had the hard workout now. I want to chill and I want to recover So to that point before you go to bed Maybe when I'm watching tv at nighttime, I'll get down and just relax and sit in a 90 90 I'm not actually moving through it. So it's uh, it still has value I think that the the main thing that we wanted to address with static stretching was that it was It was poorly used in the past like a before a workout. Yeah, like We're talking about uh watching tv before you go to bed and after workout all times when you want to chill out Relax be calm turn muscles down. Yeah, exactly and chill You saw you would see people doing this And my biggest pet pee was coaches that were doing it with athletes before they get ready for a soccer game You want to turn muscles up? Yeah, exactly You're getting ready to have these kids sprint all over a soccer field and you're doing these one minute long You know hamstring stretches and holds. It's like you don't want to calm down right before that You want them to move better. Yes. So doing something like mobility work far more superior in that situation But post game or post workout Uh to relax and still get benefits of stretching a great time to do it now Here's where you may see some exceptions to that rule to get into something. Yeah, like Let's say I'm working on overhead mobility With a client and the thing that is really getting in the way is they're super tight lats So it's hard for me to even get them in that position to activate the muscles I want because the lats are so tight So then what I'll do is a static stretch on the lats Get the lats to chill out get out of the way and then I can activate the muscles in that new range of motion To improve mobility Static stretching also has studies that show that it builds muscle now. It's not a Great muscle builder, but when you first start doing it, there's this initial muscle building effect you get then then you don't Those are all the same studies that yoga people like to tout to prove that yoga builds muscle Yeah, no Now you'll build muscle if you're activating and doing that stuff But just static stretching by itself has this little short Window of muscle building and what's funny is body builders for a long time Some body builders would advocate for Really deep static stretching in between sets or after the workouts And they notice better pumps and more muscle and that kind of stuff. So there is an interesting You know kind of effect there But yeah, as far as static stretching being used as a warm-up generally not a great idea I like it at the end of a workout And by the way, you mentioned something justin about breathing and calming down I learned this years ago from a young lady that I worked with it was very very She she was very knowledgeable on this and she would see me getting these static stretches And I'd grit my teeth and hold my breath. Yes, and she's like Do you really think your central nervous system is going to calm down with you tensing up and holding your breath? And I was like, oh, you're totally right. Right. She's like calm everything down And breathe so the cns is getting lots of signals that say can relax And allow this muscle to long get and it was game changer for me Yeah, belly breathing diaphragmatic breathing like if you're holding this tense position for so long You're going to keep carrying that stress and it's going to keep perpetuating that Next question is from em rena. What's the difference between sugar and artificial sweeteners on our body? Oh, yeah, I love I love this. There's always such a debate so much controversy space Okay, big difference artificial sweeteners have no calories sugar has, uh, you know for Calories per gram, right? So there's calories and sugar no calories an artificial sweetener The brain perceives the sweetness In similar ways. In fact, the perception of sweetness is actually stronger with artificial sweeteners This is why people who drink lots of diet sodas Will actually start to prefer the taste of them over Sugar sodas because the artificial sweetener actually hits that Sweet perception a little bit more, um than sugar Uh, now the big debate is well, can they help you lose weight? Okay, so earlier in this episode, right in the intro We talked about human behavior. Here's where again, we got to apply human behavior Yes, if you cut 30 grams of sugar at your out of your diet replace it with artificial sweeteners and keep everything else exactly the same You're cutting your calories. You're probably going to lose some weight Here's why that never happens in real world studies Nobody accounts for the human behavior aspect of it when people reduce their sugar through artificial sweeteners They almost always replace those calories again with other foods And it's because again, it encourages that behavior that sweet that sweet perception Makes you kind of want to eat more. You want it again. You want to seek out more of that novelty? Yeah, and then here's another big one, right? And I remember talking with adam about this, uh, because you know, you were a competitor So you tracked everything so much and I remember we had this huge discussion about it And it was like this light bulb moment for both of us where Especially for people who are conscious of their physique and their health Sugar has this natural Uh, kind of block right like oh, there's calories So I can only have one soda because it's 150 calories. So I'll just have one Then the same physique, you know conscious individual will be like, oh diet soda zero calories I'll just drink those all day long and then they tended to create this dysfunctional pattern Because they don't have that that block or that You know that speed bump that calories would provide now They think it's like free for all because uh, you know, artificial sweeteners don't have any calories Do you know when when were uh, artificial sweeteners invented? Do you remember 70s or I don't know if they're invented, but I know that they hit the market I think in the 70s, maybe Doug can look me up. It was like not nutritious. We were the main sweet and low I think was the first one. I think aspartame Or no, no, there was another one starts with an s not sucralose Uh, I don't know saccharin saccharin. I think saccharin was one of the first ones I'm asking because um, are there still some things that are unknown for us? Do you think that we know everything about like is there been enough time? uh, and studies around it to uh, safely say, oh, it's completely You know harmless and there's nothing else going on. It's just it's I don't think anything's ever completely harmless There's still people still call all the time, you know, and we'll call the poison control because they have this weird Reaction to artificial sweeteners. So nothing's ever in there not even water or you can drink too much water and And kill yourself. There's a lot of debate around it. There's interesting animal studies, but human studies so far Show this they don't help you lose weight. Uh, are there health negative health effects? Um, I don't know probably not but maybe animal studies show some interesting stuff with with cancer with some of these Artificial sweeteners, but they give them such high doses that it would be super likely for humans to consume That's always the the the debate for the person supporting Artificial sweeteners is that and that when they counter somebody who says something negative about them It's like oh, if you looked at the first of all their animal studies and the amounts that you would have to drink 50 cokes in a day to even become close to what they're talking about But I've just I've always been curious to you know, what we know and what we don't know about them And if they've only been around you're saying since the 70s or what would you find? Wow saccharin was invented way before 18 97 Whoa, now hold on. What was the original? It was it was in an exp what were they trying to create? Yeah, so they're looking for new uses for coal tar derivatives This was at john's hopkins university oil and tar and yeah, they they make so many different variations So what were they trying to do? Look at this he forgot to wash his hands before lunch and tasted something sweet on his fingers This is like the like the viagra story where they try to invent a drug for something and they're like wait a minute Yeah, we can make great boners. Yeah, we can make this wait a minute and a freeze has a nice sweet flavor to it Reduce this down and put it in cereal. What is this anything else? Yeah? There's a fun fact here. Monsanto got its start in 1901 selling saccharin. Why is monsanto? I did not know that there's a really interesting podcast about all this Uh, Joe had the guy like the investigated like uh, monsanto and their start and all that Yeah, and it had like all these different pathways They're able to create a lot of these types of artificial sugars a lot of different types of you know pesticides and all this from Um, you know oil products and like like leftover things. Wow. Here's another interesting thing By 1907 saccharin was already widely used in sodas and canned goods But most americans had no idea it was in their food Mmm. That's nice. What does it say there about about teddy roosevelt? Uh, that guy was by the way you ever you ever hear read his story. He's literally the most alpha He's like batman That's actually bad based it off batman was based off of the guy. Was he bro. No way really teddy roosevelt literally Purposely crime went to fight in war because he wanted to be on the front lines didn't listen to his orders and went to the front line to fight He where are those guys where those guys run in our country anymore? They're out there anymore. What those humans still exist. I just why don't we vote for those people anymore? Yes, so what happened was this guy who was ahead of the usda Recommended banning saccharin because it's possibly toxic, but it was teddy roosevelt that said no Let's not do this because i'm using it to lose weight Interesting. So oh wow Now saccharin is is not really used that much anymore because I think it got a bad rap For a lot for a little while Well, so I want to bring it so was it in the animal studies where they're talking about the gut flora and it affecting it in any way Or is that just something that a lot of like wellness people kind of brought up? It's it's controversial. It's not Uh, it's not a hundred percent in one way or the other although they'll say it is on either side Sure Like some studies will say oh it changes the way that your gut microbiome You know reacts to insulin or reduces insulin sensitivity Or it kills certain bacteria, then you'll see people say no it doesn't So I mean look here's a deal You're probably okay having some of it if it's if it's if you're trying to lose weight with it Unless you're counting and tracking everything. It's not going to work the studies show this Simply cutting out sugary foods, but not controlling everything else What typically happens is you'll replace it with other calories And it does change your perception to sweetness It's so strong that if you have lots of artificial sweeteners You will start to find that you need your food to be sweeter and sweeter for you to perceive it With the same level of sweetness and this can pose a problem for anybody trying to change their diet or eat healthier I mean when you pick up a fruit and it tastes bland Because your diet coke has rewired how you perceive sweetness. Well that can turn into an issue So I have personally never used artificial sweeteners as a as a way to help my clients lose weight I've always found it to be super ineffective the only times I have We're with competitors who track the hell out of everything Otherwise, I've I totally stayed away. Look if you like our information, you'll love mind pump free.com We have lots of free guides that can help you burn body fat build muscle improve your fitness and health in In your longevity again, it's mind pump free.com. You can also find all of us on instagram So justin is at mind pump justin. I'm at mind pump salin adam is at mind pump adam