 If you want to pump your body and expand your mind, there's only one place to go Mind pump, mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews In this exciting episode. Oh, yeah, of mind pump In the beginning we talk we do a little bullshitting like we normally do we talk about a company called Socios that we actually on air discovered that we really liked. Yeah, we talk about a cause a post that I did on Instagram about post workout Nutrition you're not gonna want to miss that actually Blowing some minds of knowledge about how you may want to not engage in the post workout Those of you that dig the science and don't like the bullshit and skip to all the questions This is one you're gonna want to listen to all the science heads here You go. Definitely and then Adam. I feel like I need to mention this Adam talks about a protein powder company that he likes to use Organify actually Don't mind their products as well. It's one of the only protein powders I can tolerate and we have a discount code for you if you do want to get it Just type in mind pump when you order Organify protein and you will get a discount Doug Organify.com. What's the yeah Organify.com? Excellent. Then we get into the questions The first question was what we think about anti glycolytic Training does it sound complicated? It should they designed it that way Then we talk about T nation Writing an article on building workouts based on your neurological profile We actually like T nation quite a bit even though we think they copy us sometimes maybe we have big egos Then we talk about physical body adaptations You'll probably get from training with a steel mace and club my favorite not a steel mace in the club They're actually called clubs themselves always the dad jokes finally How does your sleep posture affect your imbalances and mobility? How big of an impact does it have and what can you do in your sleep to maximize your total wellness? Muscle building and fat loss Finally this month. We are running one of my favorite promotions. We're giving Private forum access away for free for any of the maps program any program you enroll in you'll get access to our private forum absolutely free now on our forum we have Competitors on their stage competitors bodybuilders doctors PT's nurses. You got it all on there and and me Adam and Justin are on there Every day Answering questions Assessing people's form if you have questions on your maps training or other types of training we have crossfitters on there It's not September 1st. This is going up Yeah Not only are you getting hooked up if you get any of the maps programs for free and it's an amazing community that we've built in there On top of that the price is going up in September. Yes. This is a good time good time to enroll Free form access enroll in any maps program the place to do it is a mind pump media Dot com You have an edible or have be a little have a state change to have as calm or nerves down Mm-hmm, and then I started to notice I was stupid and I was missing a lot of words, right? Like more than normal. You're stupid So then I then I couldn't have anything so then we went like we did hundreds of episodes since then now I think I'm so comfortable doing this and we've been doing this for so long that being medicated a little bit Actually, it doesn't help you it doesn't like it lightens it up a little bit It lightens up a little bit brings us to fun town But I am I am I am liable to do a At least one rambling session because I catch myself because I get all and I caught the other day It was so funny to tell you this I was getting all passionate about something We were talking about I don't remember what it was But it was because I was Medicated and I looked over I looked over you and I and I had sucked you into the story so much And I was now was circling the wagon. I was done and I was like look I'm like talking like looking But I also know that I was I was speaking so passionately that I had pulled you in you were like this like listening I wonder when he's gonna stop. I'm like, no do get me out of here. That or I was thinking of myself like let's see I'm gonna let him go because real soon here. He's gonna make up a word Thirty more seconds and he makes up a word I guarantee it. No, I get You know, I'm not I usually don't do anything before record because what I do I'll get really fucking passionate about shit and Sometimes get too passionate what I mean is that's what I mean. I'll have an idea about something like a concept Yeah, that I should exercise restraint when I talk about hmm, but instead I'm like This is the way this is it. I just had a crazy realization Yeah, and and then I listed the episode. I'm like wait a minute. That's not true for everybody So did anybody look at did you look into these hats that were sent to us? No, so on the bottom It says wear it forward wear it forward. Yeah, I don't know if that is that like a pay it forward type of business I feel or are they just saying like stop wearing your hat backers like an asshole. No, I don't think it's that Yeah, I think that I know it is who started that trend the hair the hat backwards trend I don't know. Oh my god. The first hairdresser He rocked it for a long time. Yeah, what was that? Why before Fred Durst? I was just how he did it backwards hats. Where who did popularize? Yeah, I feel like it was was it hip-hop or was it skaters? He was skaters. Well, it was it's someone's like, hey my neck He pop wasn't as popular when skating was yet coming in nobody really wears a hat backwards anymore Do they I do every once in a while. I do all time. Yeah. Yeah, Justin does too Yeah, I do too. It depends on the type of hat, right? Yeah, I was just I've been wearing this one all morning backwards Yeah, yes, I just don't know. I just I know you don't I just don't know. I just I wish I looked good in the hat I don't it just doesn't work with me. Well, it's probably you look like it's not your thing I look like a kid. You got to find certain like I can only you're too narrow I can only wear yeah, I can only wear a certain styles because certain styles I look like you look like a big clown hat on me Do you gotta find you define like fitted small does it look like a clown hat on me when I wear a hat Have you guys even seen me in a hat? Yeah, we have It's funny it happened Justin didn't Justin described it before where you have this like Yeah, oh shit. They posted me. Yeah, I don't got randomly posted In a cloud of smoke. Wow. Yeah, they're working with Justin Ren. Oh, they are yeah with the water project Now I feel bad for you know, I give him a shout out. Well, I tagged him after this give him a shout out Yeah, so can we read about them before so we so we know we're shouting out here Is it oh, you know why here it is where it forward it forward every item purchased helps provide one person in need With clean drinking water if they're working with Ren then they're awesome. We already like we already like you because that dude is Yeah, I've never met a person that Just genuinely passion like a gentle soul. I meant okay, so okay since we're doing it now We're officially shouting them out. I felt bad because we got that we get boxes of stuff all the time When 99% of the time we don't even wear it or check it out or do anything. Yeah, and I rid of shirts I spilt my cup of coffee. I spilt my Chimera on me The other morning and I was like fuck it was a white shirt And I was looking through the boxes and stuff and I was like, oh, I found this and it's a and I pulled it out I'm like, okay. This is cool. You know, I don't even know what it's for I put it on I'm like, oh, I didn't know what that word. Yeah, I didn't even know it's so she has was and I was like, oh, this is this is cool. So my bad for not shouting you guys out and tagging I was not attached to you guys on Instagram. I am now love the idea love Justin wren. So Here's your official shout out for the business. It's so she is s o c i u s And for every client clothes a piece of clothing. There it is There it is. That's the word I'm looking for for every piece of clothing item that you purchase whether it be a shirt or a hat That provides one person a lifetime of clean water. That's fucking cool, man. I like it I also buy anything of theirs if they're working with him, right? Yeah. No, I we all have so much respect for Justin So the fact that you're tied with that guy doing good things. We love it We'll support your guys's cause by the way, we don't those that are listening to we don't get anything paid or any That shit for this. This is just literally this is how this I found this out was yeah I could spilt coffee on my shirt and needed a shirt I was scrambling around the studio found a box that would have been shipped to us and this is it funny how things like that happen Yeah, I don't I don't mind shouting them out at all, right, right? So You guys saw my insta story yesterday. I did not realize it would create So glad you dropped that oh, what you want bro? You just see here's something I get here's your Instagram tip for me Hmm too much knowledge too fast Too much back-to-back posts that are like paradigm shattering things for people that's too much I gotta spread a spread that out You got a week for people to digest that first one debate it Research themselves get mad about it tag their favorite fitness professional that's been touting that bullshit for years You got to give them that time you can't go boom Next day. I get another one. You can't do that. You know what the karate chopping everybody too hard You know what it is, dude It's it's you're literally peering into my mind imagine being me where I go through these spurts of like Mania where I'm like Sprinting and then nothing It's like it's so annoying to people around me. I know it is my poor girlfriend where I'm just like Yeah, my hair so and then for a week. She's like why aren't you there's nothing your brain is not working anymore So that being said the the business side of you learns to be strategic about that because you know those patterns about yourself You're like, oh my god. I am just full of all this knowledge right now You gotta get a load it. Yeah, let me let me let me write about this, but I'm not gonna share it till next week I can't do that It's like when I like the griddles hot It's like when I buy a present for someone because their birthday is gonna be next week You're gonna get the gift today. Well, so there's no way I'm gonna hold that Can we agree right now? We're only talking about one of those two because both of those in my opinion are big okay, both both the food both the anabolic window and The hip thrust thing in my opinion are huge things to talk about and we're not talking about both Well, you only get one. All right. I want to talk about the post-workout Okay, yeah, that's a good one. So That it's a huge one. It's a massive massive. This was very this shattered This was when we were interviewing the boys to just on thrive So so we talk for them iron radio. Well, first it started with Dr. Ruscio, right? Dr. Ruscio is a gut health specialist who we respect Tremendously, he's our resource when it comes to that and me and him we're having a conversation a while ago about Things that can affect poorly affect gut health or things that can cause problems with you and one of the things he mentioned to me was how First off intense exercise the over application of intensity was very strongly connected in countless studies to Poor gut health and this is actually established. This is there's no debate with this whatsoever I've known about this for a while that one of the negative side effects of overtraining or doing too much is that you you end up developing or have a higher risk of developing gut problems including food intolerances and A lot of this has to do with the inflammatory things that you produce We're now showing that your microbiome and your gut is affected negatively while you're in this state of overtraining and Gut permeability changes and all that stuff. So that that's one thing that I already knew about but he kind of hammered home But then we talked about something that was really mind-blowing. He said, you know, the worst Time that you can eat if you have gut problems or you have sensitive gut issues is right after you work out And he explained why and which when he explained this it was like so duh, right? It made so much sense There was like how have I not put this together before and it's because Like everybody else. I've been brainwashed for so many years Even though we've dispelled the whole anabolic window on the show already that it's yeah It's the the benefits that you're getting is so minute that it's not worth focusing on So we've already kind of said that But it's not just not worth focusing on it should be avoided potentially for a lot of people It should so the good there the post workout window that anabolic window is actually a myth It doesn't it really doesn't exist that it you will replenish glycogen faster if you because you ate So really no matter when you eat whenever you eat then you start to replenish glycogen Faster really the only benefit is if you are going to work out again in a few hours So you need to have glycogen to be able to perform again Otherwise, it doesn't really make a difference. However, if you are already in an inflamed state if you already have a sensitive gut intense exercise Causes Changes in gut permeability meaning there's a cell wall in your gut that allow certain things to go through and it doesn't allow other Things to go through it well right after exercise that changes a little bit So things will go through the gut that aren't supposed to and what happens is your body starts to identify these things as foreign invaders and starts to develop An immune response to them and this is what food intolerances are. This is also a food allergies are but to a much more extreme And on an extreme side food intolerances are much less severe like you're not gonna eat something and get Anaphylactic shock, but you'll notice that this thing that you eat tends to bother your stomach and the more you eat it The worse it tends to get and so that's what a food intolerance as well post workout is it's like this recipe for disaster It's like this perfect storm. So you've already got inflammation in your gut. You've already got some, you know sensitivity now post workout During the workout blood is taken away from the gut in extreme cases by the way One of the reasons why you feel like you're gonna throw up or shit yourself in extreme cases of intense activity or Getting rid of food right and most people know this if you've ever trained really really hard Yeah, you would do that crazy leg day how nauseous you get your body's trying to get rid It's trying to Divert its resources to your extremities because you need to perform so It's taking away blood from the gut and resources and going into your extremities But then it rushes back in post explains explain people explain to people the evolutionary purpose of that But that was something we talked about with with him that I thought was really interesting that is that was the duh in in in cases of Fight or flight Your body's goal is survival. It doesn't give a shit didn't care about digestion It wants to survive and so what it does is it takes resources away from areas That it can sacrifice and places them In areas that it needs so your gut is no longer. It's not important at that moment What's important is, you know, your extremities and being able to move and get the fuck away As quickly as possible. This is why you get a spike in cortisol. It's just stress hormone People also don't realize that cortisol is an energy producing hormone So if you have low cortisol, you're feeling sluggish and shitty all day long Or if you don't respond well to cortisol, you're feeling slow and shitty all day long So during your workout post workout, you get this cortisol spike and you get other hormones related to that That actually cause gut inflammation Change your microbiome And basically make your gut less likely to receive nutrition and digest optimally so The worst time to eat is right after your workout because you've got this perfect storm If you have gut issues so gut issue plus post workout bad combination But what makes it even worse Is what have we been sold? So besides you need to have something after your workout. What else have we been sold? That you need to have something that's fast quick digestion, right? That's the Right. This is great. Why it was so crazy. I mean, I don't know how many people I've seen especially at the golds that I'm at where As soon as I get done with my workout, there's you know, one to two men's physique or bodybuilder guys who bring their shakes To the gym and as soon as they get done hammer and leg day They're inside there pounding their shake before they even leave the gym And here's the work here now. This is how opposite it all is because it really all Hit me a couple days ago in the sense that you know, I don't know about you guys But when I learn something I'll learn it and know it And understand it to a certain degree, but then it takes me a little while to chew on it for it to really impact Impact me and for me to really really get it. So First off We are told that the faster something the faster we can digest something post workout The better because we're sold that we need to replenish glycogen as fast as possible. All of that is false and The quicker you digest something The worse it is In that particular state of being post workout So if I'm drinking like my vitargo shake, which it's a super, you know Waxy maze carbohydrates and these pre digested protein protein shakes that are Bragging by how fast they could get absorbed by the body. That's a way protein right way proteins big selling point It gets absorbed by the body so quickly You are literally hammering that cell wall of your gut even more And causing even more Problems. So it's like this. It's like we're literally doing the exact opposite Of what we should be doing for optimal health Not only that but most of your shakes and bars are artificially flavored, which those artificial flavors those those artificial sweeteners Also have a negative impact on your gut and what's this is by the way, this is very true Uh athletes that train intensely a disproportionate number of them have Gut issues. This has been well known now in the health industry for a long time Athletes tend to suffer from gut issues More than the average person Part of it is that this this you know athletes tend to over train more at least definitely more than I would love to see a study with You know someone also adding their 400 milligram caffeine pre workout to that mix also Because now you're ramping up the cns before you get in there and then you go train like a motherfucker And then you get done then you do that think about it this way adam You were a prophesy competitor. You're in this world The harder and longer the workout The more likely someone is to eat more Right after the workout like oh fuck. I just had Or me and you know so-and-so just hammered legs for an hour and a half We're fucking math now We're going to go eat like 10 pancakes and crush all this food because we need to replenish All this glycogen and protein and whatever Because we just had this crazy workout or I'm going to have a massive shake with all these carbs Post workout because I just had this like the heart of the workout the the more they sell You that you need to have these immediate post workout You know food or shakes, right? It's a it's a recipe for Disaster it's like a perfect storm and The crazy thing is now we've all been in fitness for a long time So we all know people who've been in fitness for a long time as well I'm not I'm not even exaggerating. Okay. This is honest to god truth I can't I cannot think of anyone. I'm sure there is somebody but I can't think of anybody that I know personally Who's been working out consistently for 10 years or more who doesn't have gut issues every single person I know has gut issues in some way shape or form Who's been in fitness as long or even less than I have it's like And it's got to be the combination of the fact that that we're likely to over train So that's going to cause potential issues anyway And then now for At least 15 years. We've been really told that right after your workout. You need to Eat or take a shake I even see people advocating some people that we even our friends with will advocate Quick digesting eat some slices of white bread post workout or this pixie stick of sugar or whatever these gummy bears like chocolate milk Holy fuck man. Like what are we doing to ourselves? Yeah, well, here's I also want to backpedal a tiny bit So because we did discuss this If you have no issues with your gut And you have a moderate Training session to lower intensity training session. You are not really at risk here. So No, if you have a healthy gut, I don't think you have this is not an issue Yeah, you you're probably I don't want I don't want to scare everybody who's hearing right now listening right now going like Oh, fuck. I can't believe you're eating and now like it's this this huge like you can't eat that It's not that you can't It's learning actually just to be more aware of it And I know people listening right now have to have to have put this together before right I've had workouts before where I've trained so hard. I'm nauseous Like I've definitely had those workouts That is not the workout that I want to go and have something immediately after I lift and on top of that It's not the workout. I want to definitely have a shake immediately after my workout So that's the takeaway from this now It's a normal day for you you touch some weights You kind of barely even break a sweat the heart rate never really elevates that high You're not you're not ever getting nauseous in the workout and then you go home right from there And maybe it's 20 minutes later and you have a nice balanced meal that there's not a problem with that right, I mean Like I like Adam saying if you have a health you don't have any gut issues It's probably okay I mean it's not a big deal to eat afterwards if you have a super super intense crazy crazy workout You might want to wait a couple hours for things to calm down Uh before you have your food even if you have a healthy gut just to prevent any future issues But if you have gut issues You should probably wait the people an hour or two post workout the people I think of right now that should be really tuning into this and and trying to evaluate themselves is your crossfitters your obstacle course racers Your orange theory lovers maybe in season or you know preseason Yeah, maybe right maybe and then maybe bodybuilders right some of them that really train intensely at your higher level right the average gym goer Probably not so much unless you are a circuit training type of person If you're following like a crossfit type of mentality your crossfitters for sure should be thinking about this Like that's training that that high of an intensity Because we all know what that look I mean most of them collapse after they get that is a good example Of somebody who does not want a pound of shake right after their wad and something you want to consider I don't think anybody will argue that nutrition Plays a significant role One it's one of the top things that will affect Your gains in terms of your performance your strength your muscle building And your fat loss right nutrition is by far one of the most important things at the top Of the list But what we forget is our gut health is is connected to that it's it's not just what you eat It's also how your body assimilates and uses it so you can eat the best diet in the world But if you have issues Utilizing the food and nutrients and assimilating them then it really doesn't fucking matter So even if you're just a performance oriented or aesthetic oriented person Uh gut health should be very very important to you I mean you're not going to look the way you the best you could possibly look If your gut is functionally optimally and one of the first things that I personally noticed with myself and with clients that I've worked with In terms of aesthetics is how quickly Their aesthetics change when their gut is healed like it's ridiculous like I know for myself. I'll see my strength Go down when I have gut issues and go right back up when I don't it's a very very quick Transition so even if you're thinking yourself like I don't care about you know who gives a crap about that I'm just gonna lift weights to build and get lean or whatever Um, no, this is something you should pay attention to because it's it's it's part of nutrition However important, you know nutrition is this is part of it. So really really pay attention to it but it was mind-blowing to me because So much of the things that we considered staples of of uh, you know proper nutrition and training So many of those things actually Did the opposite of what they were supposed to do and pushed us further and further away from This optimal health and this is just why you always have to reevaluate common knowledge And that just kind of brings one of those back to light like are we doing this correctly is it's really effective Uh in those certain circumstances and uh, you know those examples it's showing that it's detrimental It's not it's not even like helping aid, you know your your performance Well, the best of the best advice always always always will be never no advice will ever be better than this Is learn how to listen to your body and then listen to your body even the advice that we give is as as Confident as we are in our advice If we say something and you do it and you're like man, this doesn't feel good. Don't don't do it Um, you know, because I used to do that I used to fall into that that that trap You know when I would work out as a kid I would do something or I'd eat a certain way and it wouldn't feel good But I'd force myself because you know so-and-so bodybuilder said so or this other trainer said so That was part of the process like I have to just punish myself to get to that level Listen to your body if you you don't feel good doing it You know if this if this exercise hurts you in a bad way or if this particular training modality Is setting you going you're going backwards in performance or if we say eat like this and then you eat like that and I've gotten indigestion or I don't feel good. Stop and evaluate and listen to your body You know, uh, your body's pretty uh, pretty effective machine in terms of You know telling you kind of directing you where you need to go. We just ignore it You know All this talk too about shakes makes me think about something that I've been meaning to tell you guys about too Is and I've mentioned it a few times on the show And now that I've been tracking consistently again for some time now Is I man I I grossly under eat protein on a very That's a tough one for you It is and and I feel like I have to to say that on the show because We talk so much the other direction because we know that the industry pumps that you know Two grams three grams of protein and all these supplement companies are pushing the bars and shakes So trying to convince you you got to eat that much But you know when you look at when you break down mathematically what I have to accomplish every day In terms of the amount of protein I need to take Amount of calories that I need to consume to build my physique I under eat and I have been consistently taking a shake almost every day And of course, I'm always targeting whole foods and that's what my ideal way to get it But I've had to incorporate uh a shake every single day Yeah, and there's I mean there's literally nothing wrong with that At all, um, I recommend shakes to people sometimes for that, you know What I coach them for that particular reason Um, oh the type of shake you use makes a big difference. Well, yeah, no I don't think you choose the same ones you used to I know you don't because I know the shakes that you Well, no, we I mean for some time now We were courting like three and I hadn't said anything about it because I was waiting for a company that we liked and Uh, that we definitely not only liked the taste Reputable brand like the owners A bunch of people have been sending me a bunch of stuff to try out and you know, some of it was okay Some of it. I didn't like it all But I love organifi So I've been drinking that shake. That's one of the few that's actually one of the few protein shakes I can tolerate That don't bother me. In fact, there's a few companies Um, there's that one, uh Warrior protein is another one and some other one that I can tolerate but organifi Muscle maybe. Uh, yeah, but organifies One of my one of my favorite ones. I know they sent us a bunch of samples and we tested them out But yeah, it's really just again listen to your body and know You know what you know what you're doing to yourself and if you have gut issues You know make that one of your priorities because it will make a tremendous impact on Your aesthetics and how your body adapts and performs Today's quads being brought to you by chimera coffee It's the only coffee that is infused with all natural Neutropics for a cleaner calmer and more focused buzz without the crash Put the chimera link at mind pump media dot com and input the discount code Mind pump a checkout for 10 off. It's the motherfucking quads. The eagle has landed Quikwa All right, first question is from it's chris stacks What do you guys think of anti glycolytic training? This is an example Of when we take a little bit of science and a little bit of information and we try and over complicated to make Something sound really fucking cool and new Yeah, you know what you know what this is, right? Yes, I do I had to but I had to go I had to look it up to make sure I understood like glycolytic training Yeah So you well our body has the three and you're the three main sources of energy right that it's using and this and the glycolytic is one of them, right and What happens is you you take something like that, right? So we understand that one of the energy cycles that the body goes through is the glycogen, right? So that's your ATP ATP stores. It's using and then the lactic acid, right? And then so it's the whole Krebs cycle right concept and The idea of trying to play with that where you keep your heart rate at a certain rate to make sure that you Don't tap into that is the best way for you to maxima This is where I get frustrated with the the fitness industry and we try and over complicate something that is like You're talking about this the smallest details there and there's benefits to it There's science to support what the benefits but there's also drawbacks of it also because if you're an athlete Who needs to hit their because the the idea is that you'd never get into cardio, right? You never hit your cardio threshold And they're saying that the the benefits of it from the amount of muscle that you retain in key plus the max amount of Fat that you burn is awesome and you get these benefits and it's like these short bouts of Sprinting then letting off sprinting kind of similar to what we've seen with hit or tabata So they're trying to keep it all sort of fast, which is not really expressed. What's his name talks Who's the guy the kettlebell guy? Uh Pavel yeah, pavel talks about this and a few other coaches talk about this At the end of the day, basically, it's don't train Too intensely. That's really what it is for too long. It's it's about not it's about not going to failure It's about because once you go to failure once you hammer yourself to a certain intensity you you get into the stage of glycolytic energy sources and They're saying you want to stay out of that and that's the reason why Because you get better results, which we agree with which we agree with we always advocate people don't go to failure most of the time And modify their intensity and really pay attention to it because we know as trainers We've trained lots of people. We know that pushing that intensity all the time results in Uh worse results than if you don't if you don't do that if you leave a couple tank a couple reps in the tank Um crossfit did a study Uh a couple athletes, excuse me a couple coaches that are very tightly knit with crossfit I can't remember their names did a study on this where they trained people Typical wad fashion and then they took these other people over here and they trained them where they would stop them short of the super high Intense, you know stage and who do you think progressed better and faster, right the ones that did actually did a study They did the ones that didn't go super super crazy hard. Wow. Olympic lifters Are surprised like that came out. Yeah, Olympic lifters are the ones you want to look at with this as well Olympic lifters are excellent at this they do these long training sessions where they're You know Perfecting their form and perfecting their explosive power But they're not training, you know to extreme fatigue or past fatigue very often at all and uh Lots of money and lots of science has gone into Olympic lifting by the way more so than almost any other This is why this is why how when I recommend cardio for a competitor who's competing getting ready for a stage Uh one they don't do hardly any cardio whatsoever when they finally start to do cardio with me They're only doing these short 12 15 minute bouts That's it where they're going and then laying off going and laying off going and laying off and The very last thing that I would even consider doing is doing these longer bouts of cardio It the drawback though is if you're an athlete, right? There's there's carryover for somebody who is a basketball player a crossfitter or whatever by Pushing beyond those limits. So for overall training building muscle burning fat Staying anti glycolytic training is what's ideal and we advocate that but There's also something to be said about the sport or something that you could potentially be training for And the benefits of actually mirroring that isn't that so and a lot of it's really the mental aspect I mean if you're if you're in a competition where you're going to be tested To your absolute limit. It probably makes sense I mean, of course you want to go into that event being your most fit, right? Yeah conditioned But you also want to have the mental fortitude to know what it's like and to deal with that extreme Intensity, you know, I mean because you could have all the fitness and the way that boxers call it heart, right? You could have all the Conditioning in the world But if you get pushed to that limit and you can't you can't operate there because you've never been tested and push Yourself to that point. Yeah, then you're gonna you're gonna get your ass kicked. Well, it's interesting Like you bring up the fact that uh, olympic lifting like that Honestly has had the only science that that has really dived into like actual Like long periods of training and they've had like, you know testing the entire way through with that and like, you know The the results are tangible because now you're you're applying these Uh, these lifts and and you know, you can track and trace whether they're not, you know The their performance gains went up or down and you know, like I think the biggest problem for me with like Just kind of speaking to general your general average person is they really aren't like Like there wasn't any of that money that's gone into that type of rigorous right scientific You know in a lab setting like testing your average individual person. So it's like One of the one of the no, that's a fucking great point. There's no strength sport that has this much science as much science behind Uh, the training is olympic lifting people So here's one of the one of the I hate to say positives But one of the the cool things that have come out of places like the soviet union in communist china Is that they dump a shit ton of money on olympic sports? Because it's a source of national pride the shit out of us for like seven years straight Well, it's a source of national pride, but then also because it's a communist regime They own you like they literally own you and they control you So what they would do is they take these athletes away from their homes So here you are they've now, you know, they've gone to villages and they've searched for You know who they think are going to be great strength athletes, whatever They take these 14 year old kids or these, you know, 17 year old kids You know, it's a source of national pride. Hey mom. Hey dad We're going to take your kid and they're going to live with us for the next 10 years because we're going to train them to be a champion and mom and dad are like, thank you That's great. Plus we're poor. So yeah, we can't afford it. They take the kid the kid lives In the training center in the lab Eats with their fed trains the way they're being tread, you know trained like In science the more factors you can control the better The more the the better you can predict the or the outcome is more accurate I should say and that's what they did with a lot of these people and uh, I guarantee we haven't seen all the studies I'm pretty sure some of them are they don't want anybody to see because they're probably pretty scary But a lot of the studies are on strength And they kicked the shit out of us and when the soviet union collapsed a lot of their coaches came to us and then we started Catching on but they they did not train to extreme fatigue. That was one of the things they did There was lots of volume lots of frequency volume Yeah, and they made sure that like it was based off of like the skill and the sessions like and they wouldn't go to that You know extreme fatigue that max exertion They saved that from when they would compete and you know, that's something there's something to be said there You know when we're when we're talking about this kind of stuff It's like, you know, you there's a process in a way like if if the best of the best in the entire world are doing it This way, why are we like even discussing this? Well, this is to me This is where it gets tough for us because we always try and simplify that the way we simplify a A deeper question like this is by telling people what we say all the time Which is you know, we we tell you that you should probably leave to in the tank that You know, you should not be training to failure in your sessions that intensity is a tool and it should be Used rarely it should be used intermittently into your routines. Not all the time beast mode. No day's off is silly You're going to get the most benefits if you actually make sure you take care of the body You're not hammering the fuck out of the body all the time But when you see something like this where they they take studies Around athletes that are at this level where all these things are controlled There's not a lot of carryover for that for the average person So that's why I don't even like talking in deep in depth with something like this because it's like, well You know, who who who's the avatar? Who are we talking about right now? Are we talking about a basketball player? Are we talking about the lady who needs to lose 60 pounds who's never worked out right now? Are we talking about just the average kid who's going to college and you know He's a weekend warrior in the gym and he just wants to be buff like who are we talking to and how much does this really apply to That's and that's a good point because there is some benefit Besides the mental component, which we talked about earlier to muscle hypertrophy for occasionally using Extreme intensity and it's because of the metabolic stress that it places on the body So when you look at strength athletes and I'll place bodybuilders in there Uh, you know, so yeah weight lifters power lifters, you know, all the you know highland games strongman bodybuilders and so on The athletes that tend to advocate for failure and metabolic stress more than the others as bodybuilders and that problem that is because metabolic stress Does stimulate muscle growth as well So bodybuilders have learned to use that along with it. The problem is most pro bodybuilders the best bodybuilders in the world Uh are such genetic uh freaks in the in the you know, department of recovery and are so synthetically supported with their hormones That uh, they can go to failure much much more often than the average person and not necessarily suffer the negative consequences But for most people you're going to get way better results Long term and short term if you avoid going to failure and stop about one or two reps short of it The point is this that this is you know Taking three something that we've known for a very long time The different energy cycles and how the body uses it putting a spin on it throwing anti in front of it calling it a training program It's like there's nothing revolutionary really about this information. It's just remarketed it. Yeah, it's just right It's it sounds super scientific because you throw glycolytic in there and then you throw anti glycolytic And then throw training pro and then you throw training program after and it's like Oh, shit, you know This is Part of this is is tapping into that gimmicky side that I don't like not to say that it doesn't hold water And it doesn't have some truth to it it does but this is uh, this is the typical fitness industry where We take a little bit of good science and information out there You know, we throw a little spin on it and we package it and we sell it to the masses because It sounds fucking really cool. It sounds like it's revolutionary and new but it's really not It's just something else repackaged and in ship to you. It's a little bit of good information. Take it for what it's worth Learn how to apply, uh, you know it to yourself and understand that it's not exactly true true for all cases Quick commercial break. Hey people ask us all the time how they can support mind pump. Here's what you can do You can go to www.brain.fm forward slash mind pump and get 20 off brain fm for meditation or focus You can also go to audible trial.com forward slash mind pump and get a 30 day trial plus one free audio book Lastly, you can go to go get nature blend.com forward slash mind pump and you will get a discount on ben greenfield's cbd product Next question is from joe begadonis joe begadonis Showing up. He's got good questions lately. Yeah. Yeah Have you heard or seen t nation's article on building workouts based on your neurological profile? We're just gonna head down this directly to keep head in this way. I know so it sounds smart too on that note. Yeah so, uh T nation is one of the few Um publications. I don't know. Can you call them publications anymore? It's all on the internet now Yeah, uh that um, I actually Really enjoy many of their articles. I do like their articles. Uh, they're They're typically on the cutting edge with their information and you know, it's crazy. I feel like We're on the same wavelength many times You know how many times I've gotten articles sent to me from t nation that like they just posted today And we like dropped an episode like the week before Talk about that exact same, uh, you know topic. It is interesting. Yeah. No, I don't I don't think they're copying us Buying on us. I don't think they're copying us for them. I just think that probably think we're copying them. Maybe I just and I know some of the authors uh That that right for them. I just think that we're on the same like path of trying to figure out what's right They're searching for these new, you know methods and like, you know, questioning a lot of like Well, when you think about it, it's really not and I know we've speculated on this before It's actually really not that weird because it is one of the few publications or whatever you want to call it That we all still read because they are on the newest stuff They tend to respond to the bullshit challenge things. They challenge great, you know So they're probably reading a lot of the same studies that we're reading and they're Presenting some of the information the best they can like uh like ourselves and so now that being said I am blocked from commenting On their on their facebook. Well, I swear to god So I don't know what I did to get blocked. They flagged you as a problem I think what I did was is I must have debated someone and then referred them to maps Or something, you know, that might be like competitive became spam Maybe because I don't know but somebody was saying something about and I disagreed with the article or are you poaching people? Uh, I like that. I'm just being you know, I'm just yeah, it's funny. We got all this figured out in maps Yeah, so they blocked me from commenting But anyway, so neurological profile is trying to figure out your how your central nervous system operates What state it's in and then uh design or tailor a workout around your body Now here's The issue I have with this Is if you boy the individual variants here. Well, well, that's what they're trying to do, right? They're trying to individualize it so you can figure out for yourself The problem with this is you would need to take a profile test Right before every workout because that's how often that's how quickly that's how quickly it could change I could literally be in this incredible State neurologically like cns is fresh and strong and you know I'm ready to go have this crazy hard workout and I could literally Almost get hit by a car Cross industry and now it's completely different Um, so it can change very dramatically change by sleep what I ate Uh, the thought that I just had it just ran to someone in the gym who's hot or annoying or whatever So that's the problem I have with You know basing something on a neurological profile is that your profile changes so It's the same dynamically It's the same thing when you know This other trainer was trying to get me into like lactate threshold and all these different like really high performance tests where they do like co2 max and all these types of things and it's like Yeah, but that changes all the time You know like it is as cool as it is to like show Where your current state is with that right now There's so many other factors like if they're coming in that you know, the results are going to get skewed Well, this is what we talked about with hrv too. Yeah, that's the other I mean I do want to get somebody on that can all of it explain the science right right I mean in my opinion all of those kind of fall in the same category. I think it's all very cool Yeah, I think we I think we're heading in the right direction. I think uh, it will ultra specific Right. I think it will evolve. I think it will get better I think we will know more about it and I think um, we will refine the science in it I think where it's at right now It's tough to dwell on it too much and make make it a priority. This would be a game changer It would be an absolute game changer if it was real time like if I had yeah Something I could wear and while I'm working out. It's telling me my neurological condition And how intense my work now should be and yeah, because because just halo, you know, you know about that technology a little bit It's it's interesting because you know them sort of prodding and stimulating certain parts of your brain to kind of pattern these These movements and all that kind of stuff like that's interesting to me Um, but yeah, maybe maybe there will be some kind of device like that that will Uh, be that sophisticated. This reminds me of like when people go there's these companies right now that are doing these, um Microbiome tests so you you you send them your poop and then they give you an analysis of your Here you go, sir Of your micro of your microbiome, but here's the problem with that because I brought this up to dr Rusio and he made an excellent point. He's oh, yeah, that's a snapshot Of your gut at that moment. Um, literally you could eat something change your diet Whatever and we know this I could go from a keto diet to a diet of carbs. My microbiome will change I could have a stressful day. My microbiome will change and my poop Is showing you what I'm pooping out, but not what's in my gut A more accurate that we know again what we would want is something that's in my gut that can give me real time And tell me what's happening at this moment nanotechnology comes in. Yeah, so all this information is great It's just it's not useful yet because We don't have real-time uh results. It's like after the fact now this all goes back to the good old-fashioned listen to your body because When you can become in tune with your body and your body signals and really and what I mean by really listen Is stop ignoring like if you know, you know many times I've ignored my body I'm going into a workout and I Mentally I'm like I'm going to fucking beat myself up. I'm going to go so hard But I but I know the signals my body are telling me is like now dude, you need to go easy But I ignore it. You know what I mean? I got that that attitude like fucking. I'm just going to push myself anyway That I do that all I still do that all the time and you have to become very sensitive to the signals and really pay attention to them There's nothing yet. That's better than that now when we have like real-time devices That you can read and see what's happening at that particular moment Man, that's going to be a game changer because then you have objective black and white information right in front of you That you can't argue with and you'll be able to look at and like like the um, dude We're in the silicon valley. Somebody's working on that right now. Oh, dude. It's like it's like those uh, uh, those uh insulin Readers that people are getting those real-time The continuous school commuters. There you go continuous school commuters like all the tests they're doing on that is it's dude This is going to change the whole landscape. I'm so excited for that kind of technology to come out and it's here Yeah, it's only a matter of time. Yeah, but before every convenient, you know, I mean like those it's going to be there Yeah, those continuous glucometers have taken the um, have you spoken to your own lately? When was the last time you talked to him? Um, not in the last month or so, but maybe like a month ago I spoke to him well with josh, you know what I told him Yeah, because there there's you know, certain companies that are actually building this into wearables and certain things And so he's like he's going to explode His company's going to blow up. You should invite him back down for when josh trent comes in here on monday That is a great call. I'm doing that. This is in the next five five years You're going to see this everywhere where you're going to be able to measure Your glucose response to your food in real time and by the way this The studies that they're doing on these continual glucose monitors is taking the uh, the glycemic index that we normally read And crumpling it up and throwing in the garbage. Yeah, I'm taking a shit on it means nothing Literally means nothing because You have two people that can eat a cookie. Well you saying try this diet. That means jack shit anymore It means nothing because it's so individual like these studies are showing that one person can eat a cookie And get a better glucose response than this guy over here who ate a fucking almond. Yeah, you know, I'm saying now what what the hell's going on So it's exciting. Yeah, so and you know, it's all goes back again Listen to your body That would be your best guide in terms of how intense your workout should be or what they should look That being said, it's exciting to see the direction that we're going super exciting. Look forward to it, man Spam rice and eggs Gross. Yeah, that's good. You like that. Come on. We're wrapped in seaweed. Dude. That's hawaiian. I know I'm gonna have that when I go to hawaii next month Nice. Sorry. Go ahead. All right Spam rice and eggs question is what physical body adaptation will you get from steel mace and club training? Oh, good question. I like this. Uh, you know just looking at justin. He does it all the time I can see that it you become a superhero. I think it develops a large brow ridge And let's see big calves big calves and a thick neck No, I'm just kidding. Go ahead. That's duster on deer. This is your poor complexion. Yeah, it's just duster No, this is yeah poor complexion And big cakes. Yeah, this is your wheelhouse brother. No, this is great. Like I honestly um, I love the fact that um, what How I've used clubs and how how essential they are now and in, you know, my routine and uh, my off days, especially from hitting Um, a really hard session, uh, do an upper body or shoulder work. Um, just to maintain health and function and and communication All these like little muscles within, you know, the shoulder girdle and just to to get everything to respond and be active and and communicate properly The clubs and, you know, and the macebell are are an enormous benefit for me for that. So Just to get rotational strength and express Movement that we are capable of doing You know, it's great to just kind of like do arm circles and kind of warm up and do your thing But to then train To get stronger in that movement is a tiredly indifferent Tyler different process. Um, and you know, you really can build strength in that rotational movement and It's interesting to see how that how that bleeds in to now Pressing and pulling movements if you had to give it like a short term or name, right? Like so we talk about hypertrophy or strength building or without would you say it's like rotational strength? Is that what you would say like just to to simplify it like really? um, yeah You you can build upon that and get stronger in You know rotational movements, which you know for athletes, like let's just talk about that how beneficial that would be Most sports you're gonna do it requires your shoulder to go through like all kinds of different almost everyone I could think of right now I'm trying to run through all the sports right now What athlete would not not need that or would that not be conducive swimming golf being professional gamers? You know what I noticed from the steel mace, uh I've incredible core activation especially when you go heavy because you're fighting uh momentum So there's a certain amount of momentum you want to use with the mace, but there's also you have to control that momentum or you will To hurt yourself I mean it feels like your spinal snap if you're not careful with a heavy weight And so you're having to brace your core and coordinate your core with your movement Which you can work your core directly to strengthen the muscles and build the muscles for aesthetics But then you can also work your core in conjunction with uh movement and momentum Which is more likely how you're going to need your core to function in real life Decelerating the force so that you know it's it and this this applies a lot to sports and life issues where it's like You know you get certain forces that are coming at you. How do you stabilize properly? How do you adjust and and control your body within like all these variables that are coming at you? And so this is one of those ways where it's like, yeah, you're swinging something super heavy And you know, I'm creating and generating this force in my core to you know, sort of get that pendulum effect But I'm also decelerating that force. So I'm creating it and I'm decelerating at the same time Which to me is right away I think uh cns and the benefits of that in comparison to like isolation training or hypertrophy training where You know, I can get the benefits of hypertrophy sitting in a isolated position getting a pump Which helps me build muscle But the overall central nervous system that I'm getting from that because I'm not having to control it with all these other Muscles like sa was saying including your core your entire body had to be grounded like There's a lot more going on and a lot more benefits than just that and it's just way more dynamic You know, like how many exercises do you do that are that dynamic like where the movement is so fluid and like Like, you know, everything else is just so static You know in my opinion and like that just doesn't represent A lot of what I would do outside of just training with weights So there's a lot of carryover to it. So that's that's another big appeal for me You can't get away with bad form either The way you can get away like somebody can do a bicep curl like 10 different people can do a bicep curl All with different mechanical issues, right that are they have poor recruitment patterns And and it be performed okay And they get a bicep pump and they exercise and they have no idea that he's wrong If you cannot do a may spell swing, I mean you're you'll know right away You'll you'll know right away. It definitely Uh points out your imbalances real or poor recruitment patterns It's a good point because honestly don't even do it if you don't have good shoulder mobility yet Right, you know, that's something that it's like you got to put the work in It's it's almost at the higher end level of like a skill Exercise that you can even attempt You have to put all the prerequisites have to stack up before we even get to that point where we work on this even further So well, have you ever seen like a you guys ever seen like a really big buff? Well, like I was just gonna say have you ever seen jiu-jitsu and craig caperso swing those things. Yeah, it's scary. They muscle it Yeah, it's scary because they don't understand it either That's it. You have to you have to train it But it reminds me of like when you see like a really big Buff dude throw a punch and they're muscling it or throw a baseball or You know, I in when I used to grapple you'd see these these really strong dudes Try and grapple and they're muscling everything because They're over applying strength when they don't need to and they're under applying it when they need when they're supposed to apply more And there's no good coordination with their movement Maces and club training Is very good at teaching you when to apply strength When to reduce your strength and when to connect all that together And I could see the benefit of doing The clubs or the or the steel mace before your workout After your workout and even potentially in between your sets to Translate what you just did with your workout better. Well, this is a good topic for me And this is kind of like I've I've tried to to figure out how to articulate all this stuff because It is a little bit outside of like a lot of people's thought process of like how to work out you know and like where where does this fit in and You know, you're talking about those specific points and adam brought up the the cns training and You know, there's ways to you know, you need to train the body to be able to produce like this force and this really high Like amplification a magnitude of force when you need it then But then you also have to be able to control that force And then you also have to be able to control You know your composure and bring that and decelerate that force So, I mean, it's complicated because and this is where we get into like olympic lifts, right? So for me to be able to be able to generate enough force to be able to boom explode And drive through and get those ground forces To drive the weight up and to get enough lift from it and then Loose be loose relax At the same time at the same time. So that just happened boom That was like a split second that I applied the force that I needed now I have to relax my body and now I have to Tense my body in a way that I'm controlled and I have good composure And then I'm getting underneath it and then driving through the end of it. So it's like it's such a It's such a a complicated Um, a process, you know, it's a skill that that You know, it a lot of times it's it's way outside of people's understanding that just want to like work out and lift weights and You know build muscle. It's fun. It's crazy to me that It's not a staple thing in most athletes regimen because I feel like There is where it's huge. I mean if I would I wish I would have known About the clubs and the mace back when I was a kid playing sports because The carryover for an athlete is huge. I mean, it's great for an average person. No doubt That's why we that's why we're fans of it. We talk about it. We use them Uh, and we totally advocate others to try them and see if they can actually perform the movement And if not fix your imbalances to get to the point where you can control it But man for an athlete to me, I feel like it's a no-brainer That these types of tools should be used in your regimen somewhere. Well, look, I've been I've been in gyms for over 20 years Okay, longer actually That's professionally, but I've been in gyms longer than that just because I worked out as a kid And I've seen machines Come and go and change at least four different times major changes in the way machines look At least four times in that entire period of time The one thing that has never changed in gyms are dumbbells and barbells because they stand the test of time Cat, uh, you know kettlebells steel maces Clubs are older than dumbbells and barbells and they're still around like These things have been used by athletes and grapplers and wrestlers in the military Isn't it isn't it funny how hard it is for us as humans to like look outside our own scope like I'm 35 years old. So to me anything that's 35 years old is ancient Right, if it's 35 year old, it's ancient to me because it's only been around for it's been around for as long as I've been around So it's old But and you think about all these cool selectorizer machines and hammer strengths and the latest machine to do this And that's such a great point to bring that up these fucking tools Hundreds and hundreds thousands of years some of some of I mean a mace Mace training was around in the medieval times. Yeah, right. That's what they used in war and whatever military training And then people kept it after, uh, you know, nobody used a mace and a warning more But they still kept it because they noticed benefit to their performance In sports and on the field and in wrestling and all these different things They stand the test of time for a reason body weight exercise stand the test of time For a reason so if you're listening right now and you're thinking like All these exotic tools, you know, I'm not going to get any benefit from them. Try it try it This is not an exotic tool an exotic tool to me is a shake weight a thymaster thing a The newest gimmick gizmo tool that will come and go it'll sell a million makes make somebody rich Nobody will talk about it in five years. This is not that. This is something that was before This is what all those gimmicky tools They based it off of yeah, what did they carry over the things that you try to oversimplify it, right? Because it's a complex uh set of skills that you know It's it's your proprioception your body awareness like all these Factors and your mobility all these things play a factor in you know, how effective you are at performing this skill And so it takes work man. It takes work To sharpen up the skill you can you can start wherever you are. There's ways to start where you can just um, you know, you you start just by Holding it behind your head and you just start a nice little pendulum rock and you know, you get your body accustomed to it and um, you know You just you go through the process of like one by one step by step There's there's you know a way to sort of inch your way to to get to you know, really good-looking swing There's a lot of wisdom be cool to put a youtube series together on how to get the how to get to a good Kettlebell, I mean a good mace bell swing because there is there is a lot of little parts Yeah, I've had a bunch of people actually asking when we're going to do a series like that Let's do it. There's a lot of wisdom in ancient, uh, you know Standing the test of time modalities, uh, especially when it comes to uh exercise and training So when you see these cultures, you know, uh, who've been doing these things for You know hundreds of years or a thousand years like pay attention The reason why they've been doing it so long Is because they have a tremendous benefit. Um, and I mean this goes for everything You know martial arts is great too. You look at martial arts and You look at some of these old styles and you're like, well, why are they kicking like that? That's not very effective on the street and it's like well It was back then when they were fighting on boats That's why they stood so low and they kicked the way they did or they had shoes on with seashells on the side And they use them to cut people and that's why they do the the knife ridge kick or whatever like pay attention to This ancient wisdom and put it in context and these these these methodologies of mace and the club were used by I know in uh, uh in india and in the middle east clubs were used by wrestlers That was that that was and mace were used by wrestlers. Uh, so lots to carry over for grappling for sure Quick commercial break you guys we keep getting asked all the time. How can I support the mine pump family? Here's one of the best ways you guys can you guys love that chimera coffee that we have Chimera coffee with a k you go to chimera coffee dot com Put in the discount code mine pump for 10 at the checkout Also, if you guys want to know how I have this luxurious beard and you want one too Go to bigtopbeardcompany.com put in the discount mine pump again, but this time for 33 off Also, you guys if you guys have not tried bengreenfield's new bars out there fantastic If you want some go to bengreenfieldfitness.com forward slash nature bite put in the code Mine pump and get 10 off go check it out Next up is john scoville How much does your sleep posture affect your imbalances and mobility? You know, I had to think about this for for a little while besides sleeping. Yeah, so It definitely affects mobility and imbalances because you're in a position And you may be in a certain position for a long period of time. So muscles will stretch Based on that position for you know Five hours six hours however long you're in that particular position That could definitely affect your day to day. However, have you guys ever had this juice remind me of this? This just happened to me like two days ago. I was so tired We had this those days where we just we had guests back to back to back and I'd been going from 5 a.m I came home like seriously in my in my shorts and shirt and everything that I wore that day And I I never sleep face down. I always sleep on my back But I just popped down and my arms were underneath my chest And I woke up in a pool of drool and I and my arm everything had gone to sleep So I couldn't use my arm I woke up scared to death bro. I thought I'm something paralyzed I thought something happened. I woke up and I'm like I've done that before I'm smashed in the pool of drool and my arms are our arms are to sleep because I fell asleep on top of them It was the scariest feeling Oh, I roll I roll to my side and then I like sat up with my abs right sat up and then I'm like swinging my arms Oh god, I can move my fingers. Thank god. I'm not dead I have my arms are behind my head and I can't move them after that It's scared to shit out of me. Did you almost call like Katrina? Oh, I was I was I was freaked out. I was for a split moment Right. It was only a split moment Did I actually think that I was paralyzed but it did did for one moment ago? I go like oh my god, what happened to me? That's happened to me I had to like lift one of my arms to move it because I'm afraid I'm gonna roll over on and break it because I couldn't feel it um, what I was gonna say is uh Sleep your sleep posture does affect mobility and imbalances but not nearly as much as your Awaking hours do because although you may be laying in a position Like the fetal position or you always sleep on one side or whatever Although you may be staying in that position for long periods of time You're not connecting to it because you're not activating muscles in there. So you're not really developing poor recruitment patterns. I actually had to think very very deeply about this because I know it can affect you But I was trying to think like how much can it affect you and I'm like well when you're sleeping If I'm sleeping in this one position. I'm not connecting to it like I'm walking this way or standing this way Not nearly as bad as being in like a tense position all yeah Like sitting at your desk is worse for you than the way you sleep definitely right definitely now that being said If you wake up in pain or whatever like let's examine your Examine how you sleep examine the quality of sleep and then examine your movements throughout the day Like I know some people will have hip problems when they sleep on their side So they'll have to put like a pillow between their knees That's a kind of a band-aid Solution also figure out why your hips are bothering you in the first place when it's a position I'm glad you said that because to me when I ask clients about how they sleep I'm more interested in their their habits because typically when you lay in bed You'll do certain things like you have the people who will slide one leg up On one side because their low back is tight on the opposite side Or they have to sleep on one side because of their shoulder on the so normally Normally your sleep patterns think of it more like this So you have an imbalance a an issue going on and how you sleep that's because you get there because you that's the only way You feel comfortable So it's the it's the imbalances that's causing you to sleep that way Opposed the way you're sleeping is causing those imbalances. Does that make sense? Yeah, that is more common So I like to ask clients how they're sleeping so I can then it then helps me assess Where they probably have some imbalances because they have these habits of sleeping with a pillow between their legs Kicking one leg up on one side sleeping with their other shoulder up on one side and on the same side They usually do that because they can't sleep the other way because the other way makes it tight and uncomfortable And so it's less of the sleep is affecting the imbalances mobility It's that you're in you have imbalances and you have issues and so you sleep a certain way Because that's the only way you feel comfortable Now I will say this if you were to prioritize all of the factors That will influence your overall health and wellness and fitness and all that I knew you would go here If you were to if you were to rank them people would typically rank nutrition or exercise One and two and then sleep is somewhere Maybe third four fifth or maybe way down. Yeah, but the truth is your sleep is actually the most important factor It's even more important than nutrition and exercise and if you don't believe me You know you can go for a couple days without water You can go for a long time without food But within 24 to 72 hours of complete sleep deprivation you will likely experience psychosis That's how big of an impact it has on your health not only that but what we have to consider with sleep is Humans are pretty exceptional at functioning At that's a moderate level. That's a really good analogy that you just give and you just I think that back up a little bit. That's when you think about that If you five days, right five days of no water five days of no food Five days of of no training five days of no sleep Which one of them fucks you up the most? No sleep will Like might even kill you. Um, it's that there were actually some soviet when you think of it like that It's a go to torture when you think of it like that. We really do Uh oversimplify the importance of sleep. We we we really do If you look, I'll tell you the soviet including myself I'll be the first one to admit that I used to say fucking sleep is overrated You're a pussy if you need you sleep and you die Yeah, you're a pussy if you need more than two hours of sleep I'm gonna blow your mind right now. There's a I just I don't know if I posted that I might have posted this study that I just read on the forum. I posted on the store They did a study 24 hour sleep deprivation. So they had people completely stay awake for 24 hours All of them all of them exhibited symptoms of schizophrenia Okay, here's the problem with Going crazy is you don't know everybody else does but you don't know. So all the participants were like, no, I can every single one I was like, I'm fine. I could totally operate normal and I feel, you know, he's fine. No, I'm fine They'll be like, well, I'm tired, but that's about it and it's like the the researchers are like, wow They're exhibiting symptoms of schizophrenia. Yeah, but okay But you gotta I think you have to unpack that study a little bit because then it's like How is that any different than if we were to measure all the markers right after somebody did an intense workout? Oh, no No, these are behavioral. Oh No, these are behavioral symptoms. I'm not talking about the brain I'm talking about like the way that they're behaving. Oh, okay. Yes. Uh, I thought you're looking at basic markers No, no, no, come on. That's not fair. No, no, no This this is like because it is a temporary stress and we've actually even talked about The pot we've speculated that maybe there is some benefits to occasionally Depriving yourself a little bit right a little bit and you got to be very careful like you know, like again, like it might be a good idea to Not drink water for four, you know, five or six hours because there may be a benefit from You know that kind of stress food the benefit doesn't come from four or five hours It comes from 24 48 hours. It's all it's all dependent on the on the stress Sleep we're very sensitive to and again, like I was saying Humans do such a good job operating at moderate to low levels of sleep deprivation That we don't even realize what's going on not only that but modern life Um is all about it's all about Managing sleep deprivation if you think about it coffee in the morning to wake me up Uh Some kind of a depressant at night to make me think i'm falling asleep. I got shitty sleep now Even though i'm in bed for eight or nine hours the sleep quality is poor I'm on electronic where it's literally artificial daytime Whenever I want so I'd knit my circadian rhythm is totally off because i'm not experiencing darkness We go from bright lights to pitch black to go to sleep. Your body can't change that quickly Sleep quality is uh is horrible in people and here's the other thing sleep has been directly connected to behaviors That are that are related to the food choices that we make and our activity levels So if you're going on all these diets and you're like man, I can't I have such a tough time trying to eat right It's so hard. This is everybody. I have such a tough time eating right and I have all these crazy cravings And you know, I've gotten lean before but then I go off the wagon and whatever Like fix your sleep and it will make a huge impact on how the ease at which you eat properly It makes that big of a difference. I really dive deep into this and have done some some more research on this And it's like it's it's mind-blowing to see how big of an impact this has on all of those things activity levels Your mood the way you think your hormones Makes a huge impact on your hormones testosterone one of the best things you can do to raise your testosterone levels as a man Is increase the amount of sleep you have and improve the quality Of your sleep. So one thing that I advocate now to all of my Online coaching clients is a sleep routine and it's made a huge difference for them It's made a huge difference for me And part of that routine includes one hour before going to bed Shut off all electronics and only use candlelight. So for one hour you're exposed to just candlelight Even better would be to match the sun so if the sun goes down do this But that not really realistic for a lot of people You don't want to be in candlelight from 8 a.m to excuse me 8 p.m till whatever time you go to bed But do that for at least an hour drink something warm You know right around that time warm tea warm water. Yeah, whatever Do some either meditative stuff or stretch or things that bring the body down Whatever stressing you out or you're anxious about Write it down so that you can write it down and forget it so you can say, okay This is what I'm stressing about fold that piece of paper up. I'm going to look at this sometime tomorrow Forget it Make sure your room is cool Don't sleep with clothes on that's actually been shown to help us sleep better And uh, make sure you don't have distractions your room black out your room and go to sleep after doing this for a couple weeks You'll get once your body gets acclimated a lot of that stuff So to me is the final progression to get to that and something that Been a game changer for me and I've said it a bunch of times on this show Is brain fm is using that as a tool to help me get to that state Because it's really tough for a lot of us type a personalities that are go go go go go every single day We're hammering it away and then all of a sudden I need okay. Sal told me, you know coach sal told me I need to improve on my sleep, but your head still yeah, but my head My head you can't just turn that off like if you're if you're a car a maniac like I am like you just don't go from You know full throttle all day to all okay. It's 10 o'clock at night It's time to shut down like it takes a while for my brain to wind down Nothing has helped me more than that and I do the By fire I turn off the the television. I do the I've got the blue light block I got all those things Nothing helps me get to that state Then throwing some brain fm in my ears and listening to that for about a half hour and doing my box breathing If I box breathe and listen echo that it's definitely the breathing and you know I start out with brain fm kind of helping me get into that place mentally but also You know really peering into to my caffeine consumption and like when to to shut it off and make sure like I had to go even scale back to where like I I don't drink anything past like one o'clock now because I was going You know too far to where it would carry into at night where I was still You know fighting that that that inner voice that was constantly, you know Going off in my head and then you know one thing too like and I know like it's been cool Just just kind of picking uh Jessica's brain, uh sal. She was talking about like walking super super slow Oh meditative walking. Yeah, she taught me that I thought that was a great idea. She taught me that so so meditative walking I It's it's great when it's your girlfriend because you can't make fun of her because Yeah, we're getting an argument about it. So i'm just gonna try it and it's fucking legit like What you do is and we've been we've done this a few times at night because Meditation is all about just putting you with being present and making you the observer, right? That's all really what meditation is trying to do You know focusing on your breath is one technique where you're Just constantly bringing yourself back to your breath because what's that what that's doing is it's making you present? Well slow walking is doing that where you're taking Literally you're doing super slow motion Intricate steps and you're like Slowly hitting your heel on the floor and rolling forward on your foot and coming up on your toes And then slowly lifting the back foot And bringing it forward and all you're doing is trying to go as slow as you can And what and just focus on your steps each time and you do this for like 15 seconds It's a very effective technique. Yeah for making your present. It sounds really silly It sounds silly, but you think about it and it it like forces you to really be like present in that in that moment And plus it's it's it's literally like almost like turning a knob on your brain to like You know operate like at that level and like start, you know, kind of winding winding winding down And it's just it just physically happens the more you focus on it Well, I find myself doing it and then my mind will want to think like think about something and my steps will speed up So I have to like hurry up and okay. I got to focus back on my so it's really good technique because you're moving Yeah, you know why it's tangible. That's why I like I haven't done it that super slow But I was getting lots of benefits from when I told you guys I would walk the dogs barefoot every night So I would just take my shoes off and then just I would pay attention to my feet gripping the ground You know so so I would touch my feet and then I would grip it and then touch again and grip it And then I also I know that I have an anterior pelvic tilt So I would activate my glutes and kind of roll my pelvis under and I would be walking that way So I'd be my core is contracted. My pelvis is tilted forward I'm like concentrating on how my feet are grabbing and gripping the ball and I wasn't walking that slow But just being that mindful of my deviation that I was trying to activate Incorrect while I walk kind of slow and touching the ground and gripping it with my toes Would just bring me so so present. Yeah, well you have to sound silly. I know it does It's crazy because the more we learn about this the more our modern ailments start to make sense like I've talked about this once or twice. I think on the podcast where the most common complaint now in therapists and psychiatric offices and psychologist offices now is anxiety Anxiety there's actually this huge epidemic where people are suffering from extreme anxiety and Benzos and ssri's are are being prescribed for them because people are experiencing these these these super anxious states But if you think about it it kind of makes sense because we're in these moderate levels of stress all day long And then we don't experience the The most recuperative thing that we do all day long, which is sleep. I'm in the most anabolic thing Let's also be accurate here. Nothing you do all day long is an anabolic asleep sleep is totally anabolic It's what that's what happens When you sleep is it considered more anabolic than working out working out as an anabolic working out sending the signal Oh, yeah post work. Yeah sleep is when shit really Yeah, really goes down puts it together sleep does a lot of things while you're sleeping your brain is pruning Synapses it doesn't need it's actually Becoming more efficient at the thought process. It's solidifying Memories and there's a lot of other mysteries that we don't understand about sleep, but nonetheless What you we're in this constant low level or moderate level of stress all the time Which means we have certain hormones that are being released like cortisol and our body stops responding to cortisol very well by downregulating receptors and you know and whatnot so What ends up happening is we crave things that cause a cortisol release And that affects our diet as well. So besides caffeine, which kind of mimics cortisol Well, we're gonna crave sugar. We're gonna crave sweets We're gonna crave foods that cause a dopamine release that are so foods that are extremely palatable like processed foods So, you know not having good sleep and not having adequate sleep Is gonna ruin your your diet. It'll make it very difficult for you to eat because the signals that your body is sending you Aren't based on Necessarily a nutrition they're based on survival At that particular moment and that means you're gonna make decisions that Feel good in the short term like oh, I feel okay. I'm so tired. I feel so shitty. Oh that coffee made me feel better Or okay that donut. I feel so good eating this donut But in the long term can cause this cascading, you know You know events that cause poor long-term health So no joke. I'm not exaggerating here if you focus on your sleep and make that a priority You will find uh, many of you will find that it becomes a lot easier To eat properly So and with that go to mind pump media dot com and check out our 30 days of coaching It's available for free. It's a plethora. It's a treasure trove of information a panacea A panacea of information. Um, absolutely for free. It's a bunch of for anybody You go on there and you register and you'll get all that squeeze heart for that one Also, if you want to ask us a question Uh that we answer in an episode like this one the place to do it is on instagram The page to do it on is mind pump media. You can also find our personal instagram pages Mine is mind pump sal adam is mind pump adam and justin is mind pump. Justin Thank you for listening to mind pump if your goal is to build and shape your body Dramatically improve your health and energy and maximize your overall performance Check out our discounted rgb super bundle at mind pump media dot com The rgb super bundle includes maps anabolic maps performance and maps aesthetic nine months of phased expert exercise programming designed by sal adam and justin to systematically Transform the way your body looks feels and performs with detailed workout nutrients and over 200 videos The rgb super bundle is like having sal adam and justin as your own personal trainers But at a fraction of the price the rgb super bundle has a full 30 day money back guarantee And you can get it now plus other valuable free resources at mind pump media dot com If you enjoy this show, please share the love by leaving us a five star rating and review on itames And by introducing mind pump to your friends and family We thank you for your support and until next time this is mind pump