 In this episode of Mind Pump, the world's top fitness, health, and entertainment podcast, we answer fitness and health questions asked by listeners like you. Now the way we open the episode is with a short, typically 35 to 45 minute introductory process where we talk about current events like what's happening in the world. We talk about current scientific studies, fitness tips. Sometimes we mention our sponsors and all that jazz. So I'm going to give you the breakdown of what happened in today's Mind Pump episode. So we start out by talking about Adam's brand new look. He did something to his face that is filthy. Just wait till you hear us talk about it. Then we talked about Gold's Gym, filing for bankruptcy makes us all very, very sad. We know the gym industry is being hit really hard with the current, you know, pandemic and what's going on. So we feel for you guys. Then we talked about Thor versus Eddie Hall, the deadlift competition monsters. Those guys are monsters. Battle of Goliaths. And then they're going to fight apparently with gloves on. That's kind of crazy. Then I talked about red light therapies effects on scars, on helping them heal, reducing the appearance of scars and possibly even stretch marks. Now there are a lot of red light therapy devices out on the internet. Unfortunately, most of them are not effective. There is a very specific science and type of product that you want to use that is effective. The same ones that are used in studies. Now the company that we like best is Juve. They make the best devices that we've been exposed to online. And they are one of our sponsors. So we'd have a hookup for you. If you want to get one of the red light products, go to juve.com. That's J-O-O-V-V.com forward slash mine pump. You'll get a free maps prime program with the purchase of $500 or more free shipping. By the way, they finance their red lights as well. So you don't even have to pay all up front. And it's 0% APR right now. So you don't have to pay any penalties for making payments. Then we talked about the show called billions. I haven't seen it, but Adam can't stop talking about it. Then we talked about the importance of form and exercise technique and what it does for your body. Then I brought up studies showing the effects of cannabidiol CBD and how it improves sleep and how people right now are reporting some of the worst sleep that they have in decades probably due to the pandemic. Now our favorite product that contains CBD is Ned. Now Ned doesn't just have CBD. It's called full spectrum hemp oil extract. It has lots of other helper cannabinoids that make the CBD far more effective. It's our favorite product that contains CBD on the market by far. Drop a little Ned before you go to bed. Now they have a discount for you because you listen to mine pump. This is how you get it. Go to hello Ned. That's H-E-L-L-O-N-E-D dot com forward slash mine pump and you'll get 15% off your first purchase. Then we got into the fitness questions. Here's the first one. This person is training in a one to five rep range. Then they move to eight to 12 and eventually 15 to 20. They're phasing the workouts in ways that are effective. But then when they revert back to the one to five, do they use the same weight that they finished in that rep range before? Do they add weight to the lower weight? What is the strategy? So we go over that in that part of the episode. The next question. Bodybuilders have some pretty intense poses that involve contorting their body in different positions. Are there mobility movements that can help you pose better on stage? So we talked about mobility, but we also talked about how the bodybuilding poses may actually benefit people who don't even care about competing in bodybuilding. And do you have to do it in bikini briefs? Now the next question, it says, is it detrimental to squat with your feet angled slightly outward? So there's a little bit of debate in the fitness space. Some people say angling your feet out perfectly fine. Other people say, keep your feet straight. That's best. We go over the solutions in that part of the episode. And the final question. This person asked us about pornography. No, not if we'd star in pornography. We're done with that part of the business. Yeah. That's in the past. But really the question was, is it good? Is it bad? Is there a difference between watching porn on your own and doing it with a person next to you? Yeah. So we talk about something we're not experts in necessarily, but we are experienced in. We talk about pornography in that part of the episode. Also this month, we have a brand new program that's on sale, Maps Starter. Now this is a great at home workout program. All you need is a stability ball. That's the big physio ball looking thing that you can sit on, lay on, use to support your body, and dumbbells. That's it. Physio ball and dumbbells, and you get a full body workout. There's a few phases in there from stability to building muscle. It's a great program for beginners to teach you good form, but it's also a great program for people who are intermediate to advanced who need to revisit having good stability, good form, and who have not used devices like a physio ball and dumbbells in a while. That novelty can get you to move better, have better mobility, and better muscle connection, which of course leads to better gains. So this program, Maps Starter, 50% off right now. Here's how you get the discount. Go to mapsstarter.com. That's M-A-P-S-S-T-A-R-T-E-R.com and use the code starter50. That's S-T-A-R-T-E-R-5-0, no space for the discount. And it's t-shirt time. Ah, shit dog, you know it's my favorite time of the week. Oh yeah. I've never heard that before. We have four t-shirt winners this week. We have for iTunes, Lindsay Foe, and RxGinger. For Facebook, Carly Nicole, Ashmore, and MarkJP Gonzalez, all of you have won a t-shirt. To get your t-shirt, send the name I just read, include your shirt size and your shipping address, send that over to iTunes at minepumpmedia.com, and we'll get that shirt right out to you. You know when you're playing video games with your kid and they're real young, so they can't play, so you give them the controller that's not connected. He gave them the shitty one. No, no, it's not connected. It's not connected, so he thinks he's playing the whole time. That's what we did to Justin. Oh man, I'm fighting, I'm fighting. You put it on like the computer mode? Yeah, yeah. Exactly. Son of a bitch. That's what we did to your mic. I wasn't doing anything, though. Considering you don't listen to the podcast all the time, it would be pretty funny. You could get away with that for sure. We couldn't do that to you, because you listen more often, but Justin, I let a week go by. Every now and then I'll peer in just to make sure things are running away. Let's be honest. I think that you're still in that. Yeah, I'm still part of the deal. Let's be honest, Justin is what makes the podcast not annoying. If we kept them off and it was just you and I, Adam. That was a very, very good point. Then we would equally annoy both halves of the audience. No, there's no doubt about that. Me too. Anyway, I was going to ask you what the cost was for the ride. For the ride? Yeah, the mustache rides, it looks like you're selling. Bro, you look like 1983 Castro, San Francisco. Chips. I'm thinking like, you know, the whole Super Trooper? That's a new Super Trooper. What did Doug call me? That's what he said, 1983 San Francisco. No, Freddie Mercury. It's a Doug Santa. Oh my God. It is, but I will say this. Okay, whether you are the champion, it's good, right? If forget whether it looks good or not or how funny any of that stuff. If we were just judging your mustache based off of fullness, mustache context, the credentials, like there was a list of things that made must like to rank them. Yeah. It's pretty good, dude. It's pretty solid, right? It's straight. It's full. It goes to the sides nicely. You're working on it. I don't know, man. I feel like you got some good mustache genetics. I think it took till I was like 30 before I could grow a good one. No, it didn't. Yeah, it was pretty, well, maybe not, maybe not 30 for a mustache. It's like you look younger, but creepier all at the same time. Equally creepier, I don't know how that happened. Well, you know, quarantine time right now. So I'm trying to spice things up with Katrina and I's relationship. Did it work? Yeah, yeah, cops and robbers this weekend. That's a good call. That's all right. You got the mirror glasses or what? She got cut. Let's just. My hair has grown back since I shaved it. And I'm realizing like how bad my little skunk is in the front. So I had an experiment where I took a sharpie, like a gray sharpie. And it worked. What? Yeah, I fucking colored it. Wait a minute. Wait a minute. You colored him gray? Yeah, well, because I have a white streak. You know, like a straight up skunk patch. So you sharpied your hair? Sharpied. Wow. Fucking works. That's a little hack out there for you guys. Yeah, a little hack. Did you get that out of the duct tape fixes everything book? It is. That's a truth. So Adam, I want to ask you one more question about your mustache before we move on. Yeah. In the past, you've said you've grown a beard to hide the chubbiness around the face and chin. But now you've shaved the beard part that covers that and only left the part that doesn't cover. Yes, my face looks fat right now. Yes, I see that. It's like you're emphasizing that. I think that was part of the motivation. I was like, you know, I need to see that fat face in the mirror every day. It's going to keep me from eating. I need to stop eating. I need to stop eating tree. I had, you know, I did the first here. I have your bed roti. I've never done this before. Okay. A first time guilty pressure. I'm blaming it on quarantine. Okay. I ordered dessert via delivery. By itself? Yes. Yes. Not even other food? The ice cream cookie, the ice cream cookie store place. Yeah. Delivers on, on fucking Door Dash. Wow. And this weekend we were, you know, it was a movie night and I was like, you know what? We haven't had a treat or dessert. We never, when we go grocery shopping, we never buy this. The first, I'm like, I'm craving ice cream. You know, I've been doing the magic spoon every night for like forever. I'm like, I haven't had it. And you know what it was? It was all the talk last week about that that made me go, you know what? I deserve some ice cream right now. I wonder if there's anybody delivering ice cream. Sure as shit. They're delivering ice cream. So I did, for the first time ever, I did dessert delivered to my house. Wow. Now what is that? What is it? Decadence. What does that look like? What did you get? It was from this company and I feel bad that I can't give them a shot because I don't remember the name of the company. And they're not paying us? Yeah, they're not paying us. So therefore you get nothing. Beep, it bleeps out. It's no cookie sandwich. So I got one of those cookies, like a chocolate chip, big massive chocolate chip, like homemade type of cookie. Two of them, you know, with the ice cream in the middle. Oh, wow. That's like baked bear. Oh, have you ever had baked bear? No. Oh yeah, you build your own cookie sandwich with ice cream in the middle and sprinkles and shit? Yeah, that's what this is. So I put mint chip ice cream in the middle of a chocolate chip cookie and it was worth it. Look at the two fat kids commiserating here, John. I'm like, you just spark something inside. Well, and that is what sparked that I need to see this fat face. I was shaving myself. I better recognize what I'm working with right now. If it doesn't work, what's the next level? You're going to have like half shirts? Just have your belly. Oh, God, that's what I'm trying to do. You know, it's funny, it reminds me of a story that Arnold used to tell in his Encyclopedia bodybuilding. He had, when he first became a bodybuilder, he was like a phenom winning competitions, even at a young age, but he had such small skinny calves that what he did, and this is apparently a true story, is he cut off all of his sweats at the knee. So every time he went to the gym, he was reminded that his calves were tiny and then he actually eventually became known for having incredible calves. He went from having skinny calves to having incredible calves. It actually worked for him. Apparently it did. I do stuff like that. You guys don't do that? I mess with myself like that. What? Yeah, yeah. It's partially true. I know that the part of what I like about the contouring beard is that it makes my face look leaner. And I know that I have to get pretty damn lean to get like a chiseled jawline. And so I've got the fat face thing going on right now and that's part of like, if I got a look at it every day, I'm more likely to make better choices. You know what makes sense to me? I have my kids pinch my stomach rolls. Do they really? Yeah. See, it's fun. See, I have the opposite problem from you because if I grow a beard to hide my gaunt face, because I store nothing in my face, so it ends up happening is as I age, my face just gets less and less like filled out. You need a little bush to help. Yeah, I start to look old. How many DMs have you, because No BS six pack abs has been flying off the shelves right now, right? So crazy. How many DMs are you getting right now about what you look like in that? I've already given them abs. I've gotten about five so far. So I created the No BS six pack formula with Maps Anabolic back in, I want to say 2012. We filmed the program in like 13 or 14, right, Doug, 2014? 2013 for Anabolic. I think 2014 for No BS. So we filmed it. This is 2014 and I was going to be on video. So I dyed my hair. So no, my hair didn't just go from black to completely gray in six years. Should you sharpen it, bro? No, I didn't sharpen it. It totally works. I was like lean for it and it's all shot in my old personal training series. So if you want to see what my old studio looks like and you want to see- You want to know what I want to see is what Adam's famous pose where he bites his shirt and he's like, Oh my God, I'm so embarrassed. I did that once. I got to go back on my Instagram to delete that. No, I've seen a lot of people do that now. I remember when you're all shredded and then like all these guys bit that pose off of you. Yeah, sexy. Abs and biting. You know what, I tell you what, you were already pretty damn good on camera. For somebody who has no experience doing that and I haven't watched those videos in forever. And I'm watching, I'm like, you know what? You were pretty dang good right out the gates, dude. It's weird because I love that camera. Well, you know what? When Doug first put it on, there's a few things that you do something and it feels like, oh, this is good. I feel good at it. And when I first became a trainer, I felt that. When I was managing gyms, I felt that. And then when I got on camera for the first time, that doesn't mean I was great. It just meant I felt comfortable early on. That's all. Because you said the confidence. Because I have to say that's an area that I didn't anticipate when we first started on this that I wouldn't like or that would be hard. Oh really? Yeah. That's because you like being in front of, you like doing it in front of people. That's why I thought it was weird for me. It's a weird interaction. Well, I just thought nothing could be more nerve-wracking for people to get up on stage and talk to hundreds potentially of people. And if I have overcame that, then when just talking to a camera, me and Doug, it should be no problem. But it's really awkward for me. It's totally different. Yeah, it is different. Yeah, because I feel less comfortable in front of people. I feel more comfortable in front of a camera. But okay, so do you think it's because you know you're in front of a camera? You know it's going to be recording you and we'll see it afterwards? Or is it that there's no feedback? So yeah, this is what I think for myself personally is when I'm on camera, I tend to talk faster and ramble. And when I'm in person, I slow it down because I can see, like you said, I can see your reaction. So if I'm going a certain direction and I see people like looking kind of sideways, that means maybe I'm talking too fast or maybe I'm not making my point clear. I can read all the feedback that I'm getting from the crowd and then I can change what I'm saying or I can elaborate on something that maybe they didn't understand or whatever. So I like that. I like that feedback of knowing if I have your attention. So what's the trick? Because I'm looking out in the audience picturing everybody naked, but in front of the camera, I'm like, do you picture robots naked? What do you do? Doug, you just picture him naked. Doug. Yeah, because he's the one holding the camera. No, you know what? So when I'm talking to a crowd, although if I get into it, I feel comfortable too, but initially it's because I'm aware of all the people in the room who are looking at me. That, if I allow it, can start to mess with me a little bit. But if I'm in front of a camera, I don't feel like anybody's watching me. I feel like I'm putting on a show and it's just me and my buddy in the room. And if I'm in, so here's the other thing, you know what helps me a lot? I don't know if this will help you, but this helps me. If I have family or friends in the room when I'm presenting, I feel more confident because I want to show them what I'm doing. So I feel like I turn it up even more. No, that's horrible for me. Really? Yeah, I'm like, get out of here. Go away. They screw me up. Every time we've had anybody I know it's in the audience, I'm like, gotta go. Yeah. I'm not going to be myself. You know what hurts me that I would love to, I try to watch you, Justin, is I can't be funny in front of people or a camera. Then it feels too much like I'm acting. Just doesn't work. No, that's the only thing that comes okay, easy for me. It's like trying to be serious and present like real information is, I just like, I get way too inside my head. If we could just, if we could all just make a combined, we need to make a baby. You got a Voltron it, you know, human centipede, whatever you want to call it. Yeah, you've got all the perfect stuff. Oh, disgusting. Sorry, I'm just waiting for you guys to react. Too far. Yeah. Disgusting. Anyway, dude, do you guys hear the news about Gold Jim? No. They apparently are going to be applying for chapter 11. What? Yeah. So they explain the entire franchise? Because it is a franchise. Explain how that's going to work. Well, I can pull up the study. Let me see if I can find, not the study, the article. I'll Google it. Let me see. But yeah, apparently they're chapter 11. I would assume if they're applying for chapter 11, it's the franchise. So that's what I would assume because it made big news. Why would the news, you know, why would like ABC report it? Yeah, how does that? Now that's interesting to me. How does that work? Okay, imagine. Right here, say USA Today. Gold Jim files for chapter 11 bankruptcy protection amid COVID closings. So this is apparently, they're permanently closing. Oh, yeah. No, it's the actual company gold. Not the franchise. Not the franchisees. It's saying that the mostly franchise Gold Jim, which recently permanently closed 30 company owned locations. So they had their own locations that they shut down 30 permanently. They said that the bankruptcy will have no further impact on current operations. Of course, they're going to say that. So, so what happens? So let's pretend for a second you own Golds. Okay, you and then I, but I own five franchises. So I own five. I own five of the Golds brand. What happens when you file for bankruptcy? What happens to me? Do I have to change my logo? No, I think what it means is because when you have a franchise, because I pay franchise fees to you, you still going to pay them. But I think what it means is that because the company itself provides certain services and things for that, including advertising. So I think that they're, they aren't making money. They're not being able to cover. And it might be because you have so many Golds Jim franchisees not being able to pay their dues or whatever. So now they're totally screwed. I mean, the company itself owns 63 locations. So what does that mean for the Venice, the, you know, the Mecca one? I don't think Venice is owned by Golds. I think that one might be a franchise. From someone else. But this is, I mean, 24 Fitness talked about it. Now Golds, you know, those are two very powerful brands. Oh yeah. So it's kind of, I don't know, man, it's a little bit. Well, I had, you know, we did that episode, right? That's been going around. And I had a lot of people reach out to me and there's some, some states are already, you know, opening back ups. Yeah. And the consensus that I'm seeing is that people who have the opportunity to still go to the gym are still not. They're wanting to kind of wait and just like what we predicted it, there's only a handful. You're making them wear masks and it's crazy. That's the regulators. That's all the regulators. All the regulations are going to make it impossible to conduct your model. So you have to completely change your model, which is very It's not just that. It's also that, okay, there's already been lots of people that are speculating that we're going to see a spike back up, right? It's kind of inevitable, right? If we, if we slowed everything down and then we open everything up, there's probably going to be a spike. That has to happen. So there's a lot of people, I think, that are just like, I think I'll wait until I see everyone, that everything being open. And I think we're going to see that, you know, obviously we talk about our little bubble, the fitness space, but I think that's what we're going to see everywhere, like movie theaters, everything. I think when it all goes, and even when the regulations come out that, oh, you have to wear a mask or six feet apart and we abide by all that, I still think there's going to be a large percentage of the population that are going to be hesitant to do that, that they're going to be like, I'll just wait. I've already locked myself up for two months. Sure, now I can go out, but I'm going to probably choose not to do some of these things that are, you know, put us up in a bunch of groups of people under a roof, you know? Yeah, I think that consumer behaviors are going to be, are definitely going to be changed for a while. I don't know if it'll be permanent, but it's going to be a while because there's, like you said, Adam, there's a lot of fear. So anything that people think that there's going to be a crowd or lots of people or touching things that other people are touching, which gyms are, I mean, all of the above, it's definitely going to be, it's definitely going to be effective. But I have been, I'll tell you what, along those lines, start to interrupt, Denmark has been reopening and so far, they've shown that there aren't crazy spikes with infection rates for them. So that's good news, but still early because it's totally, it's more likely you'll see a spike when more and more people are out. That's the more likely thing, so that's good. And I'll tell you what, dude, I'm reading article after article, and I don't want to name these gyms or businesses because I don't want them to, I don't want to call them out, but a lot of businesses are opening anyway because they have to. They can't, in their eyes, they have to. So there's gyms that are saying screw you. I've heard rumors of that too, yeah. They're just opening like under wraps and like people are coming in. Yeah. Well, what do you do? You kind of force an owner's hand at that point, right? Like it's either you feed your family. You either risk being, you're getting in trouble in a fine and you operate or you risk staying closed longer and then going bankrupt. Well, I mean, look. It's a hard position to be in. You guys are all, you got to do it eventually. You guys have families. If you're in a situation where you're screwed and you're like either I risk getting caught or I am totally screwed and we lose our house or I can't pay the bills or I can't get my kids, I can't feed my kids, I mean, what decision are you going to make? I think most people are going to take the risk because you're between a rock and a harder place. So what are you going to do? So you're starting to see that and there were protests in California. Did you guys see that? I did. Sacramento and LA. Also, did you see Gavin Newsom was trying to open, like he was trying to make it so like everybody to go back to school during the summer, just in case then it came back in the fall like they're trying to predict like there might be a resurgence of it. Oh, trying to get schools to start early then? Yeah. Thankfully, they snubbed that idea. And we're like, no, we're opening in mid August or whatever, like normal. Good luck with that. Aren't there some countries at school pretty much goes year round? Well, oh, I know what you mean. I think so. Well, Sweden never shut down schools. Sweden had them all open. Did they? Yeah, they did much more lax measures. Now, to be fair, they have more infections and deaths than their neighbors. But they're talking about how they're getting closer and closer to herd immunity. Because now the argument is, yes, we might have a higher spike, but then we're out of it faster and by you flattening the curve, you're going to have the same amount of problems because it just lengthens it. That's the debate right now. I don't know, we'll see what happens. Did you guys see, so I guess I just saw it on social media just recently, Thor, the mountain versus Eddie Hall. So they've had this ongoing sort of rivalry between the two of them in terms of winning World Strongest and all that kind of stuff or like the Arnold. And I guess, so Thor obviously is reigning champion now. But this company paid them to box. So now they're doing celebrity boxing. No, I did not know. Remember, we predicted this. We talked about this back when- You did, yeah. Yeah, remember when we talked- Core sports, I think, is the company. And I said this to you that don't be surprised. I mean, these guys because of the- The following. Yes, so they each have millions of people following. And those are huge human beings, dude. Those are just like giants. How mad though are you? How mad are you though? It's going to look ugly. How mad are you though? Like a real boxer. A real boxer who's been boxing for 20 years of his life, just made it to the professional level. Or maybe you've even been a pro for a while, but you're kind of unknown. And you've been trying to fight your way up. And you make hardly any- Sharpening your skill every day. Hardly anything. And then these two guys who don't even box at all. It's just going to be a sloppy slug fest. Can do a pay-per-view that will outsell anything. That's Justin. That's exactly why I think it won't last. Because when you watch people who don't know how to fight, if they're a while, you're like... See, I don't agree with that. It doesn't matter. It's entertaining. What do you think Thor and Eddie Hall are going to look like in a boxing match? Terrible. They're going to be so decadentious. If someone doesn't kill the other person in the first like 30 seconds, the rest of the match is going to be them hugging. That's going to determine everything. Because they're going to give it a full throttle. Yeah, but think of yourself as the young teenage boy who's interested or a fan of either one of those. It's like you know that's a debate you're having with your buddies. Like, no, I bet you Eddie would whoop his ass. No, and then it's like... Sure, you beat me in deadlifting, but I fucking punched you in the face. You know what I would like to see? I'd like to see one of those guys box a high-level amateur boxer who's a heavyweight. Just, hey, Thor versus so-and-so, who's a pretty good level amateur boxer. Let's see how well he does. You know, that's what I'd like to see. Well, then that would look like... Remember when Kimbo Slice first hit the scene? Yeah, yeah. And he had all the street fights and he was whooping everybody's ass. Kimbo knows how to box, though. He still got his ass kicked the first time he fought a UFC guy. Of course. The first time he fought a UFC guy, the guy just whooped him. But he still has like skills way over, you know. Right, right. The average person who doesn't box. But my point is, though, is like, there's, of course he's going to get whooped. If someone like Kimbo Slice still got his ass kicked, you know those guys would get whooped by a real boxer. You know what that reminds me of? The original Pride Fighting Championship in Japan, which by the way, because there's no MMA going on right now, Oh yeah. They're starting to show an air like old fights from Pride and UFC. So I was watching like the old ones from the UFC. What's that guy's name, Bob? Oh, Bob Sapp. Sapp. Yeah. Oh, monster. He was a fucking huge human being. Huge. So Pride. King Kong, everybody. Pride used to do that. They would put like a giant against a small guy who was skilled and let's just see what happens. And those fights were, there was one fight where Bob Sapp, so he's this massive human being, and he fought this little Japanese dude who was a wrestler and he outweighed the guy by, I don't know, 80 pounds, 100 pounds, maybe more, maybe more than that, probably 150 pounds. The dude went in to take him down, Sapp just laid down, flattened him, stood up and power bombed him for reals. Yeah. And I was like, did he just kill this person? He literally could kill somebody with his weight. Luckily. But what did Thor do? He did lift it like 501, right? No, 502. 501 kilograms. Oh, it was 501, that was 502. Yeah, I saw that. Thousands of pounds. Broke the record. Yep. Now, this is a strongman record because he used wrist straps, I saw. Yes. Okay. How, what an insane, Bro, it came up smooth as butter too. It didn't look like he grinded it all. He got so big. Dude, have you seen like pictures of his progression of getting big? Have you seen him next? He's so big. Do you see Stan Efforting posted a picture? You know how big Stan is, right? Stan is a fucking rhino, right? Yeah, he looks like he could put him in his pocket. He's a beast. He's what, 6'9"? Yeah, he's a beast. It's just a whole different, like species of human almost. Doesn't even make sense. It's insane. Anyway, crazy stuff. So I got some cool studies to talk to you guys about in regards to red light therapy. So, you know, obviously Jessica's pregnant. And so one of the things that we talk about or, you know, we're looking into is stretch marks and stuff like that. So I did some research on how red light therapy affects wound healing, scar, like reducing the appearance of scars and stretch marks. And believe it or not, there are studies, there's actually quite a few, that show that it helps. It helps with those things. So there was a study on, they did one with kids. So there were 15 children and they treated half of them with, for their scars for three months and compared the differences to the untreated areas. They determined that the scars treated with red light therapy showed significantly reduced scarification and appearance. And then they concluded that red light treatments are safe and effective for raised scars. So if you have scars that are a little raised, it can help lower them. Then in 2004, there was a study of burned scars that found that patients treated with red light on average showed twice the decrease invisible scarring as those who didn't use red light therapy. I imagine this is the same science that supports why it's so good for my psoriasis, right? Because obviously it's not doing something in my gut that's healing my autoimmune issues, right? It's doing something that's with the skin that makes it look so much better. And I get DMs all the time about that because I've brought it up on the show. And no, it makes a big difference. You have to be consistent though. Yes, yes. It's not like you use it once. It needs to be like a designated red room in your house. I'm trying to create that with like a closet. So we've created that in one of our guest rooms. And I just, I bring Max in there. So wait till you read that. So I started doing research on putting him in front of it. Especially when you first have a baby, you're not taking him outside. You're keeping him inside before he gets all his shots. And so we keep him, and depending on what time of the year it is, you're probably gonna be indoors during those earlier. So I mean, I remember asking the doctor, I'm like, listen, I've seen they put some premium babies on those, you know. Yeah, like UV beds. Yeah, the UV beds, things like that. And building blankets. Yes, exactly. So I thought, you know, is it okay for him to be in front of the red light? He's like, yeah, no, absolutely. So when I get in front of it, I just, I play with him. That's kind of our routine is I'll go in the room and just let the whole room. And then him and I play in there for like 15, 10 minutes. Well, it sounds, it's, I mean, it almost sounds silly because you read the list of things that red light therapy is supposed to help with. And it sounds like a bunch of, you know, no pun intended red flags for bullshit. It says, helps regrow hair. Anytime something says that, I'm like, whatever. Helps with wrinkles. Okay, like that's about, you know, helps with stretch marks, help with your skin. But the funny thing is, if you look it up, and I challenge people to do this, it's look up the studies. I'm not talking about one study or two studies. There's like a couple of decades of studies that actually show that it does help with those kinds of things. So it's pretty crazy. I think the thing that you have to be careful of is there's a lot of people that, because there's so much great studies supporting that, you know, the average consumer, even me, like I can't look at a juve light and then like some generic one and know visually what the difference is. So it's really easy for people to get scammed on that. Like, oh, I, you know, I heard mine pump talk about red light. Oh, I'm fine. People are just painting light bulbs. Exactly. Let me get on Amazon and just look for the cheapest red light that I can get and I'll start using it. And then they just buy some generic red light. And that's not, that ain't going to do nothing. No, the actual, if you get the same. They're expensive. If you get the same power and frequency and dose and all the stuff that are used in actual studies, you're going to pay money. It's not inexpensive. It's not a cheap product. So if you find a red light that is inexpensive, then it's probably not the actual, like the one that, the kind that they use in studies. There's a particular frequency and dose. And like you said, Adam, consistency makes it work. If you use it, you know, once in a while, you're not going to see them. You have to use it every single day or every other day to see, you know, those types of benefits. No, no, no, for sure. Yeah. So anyway, thanks, Doug. Yo, you guys know what's going on right now. I'm so excited for is billions is back on TV, dude. That's such a good show. Oh, I know. Sunday was the premiere. You still haven't seen it? No, I haven't watched it at all. Oh, whatever. Why? Let's have a conversation. What was it? I'm trying to watch it. I tried to watch the, what was, wait, wait, you know what you're watching? What was that damn show that he, you know that, by the way, it broke all kinds of records the show that you talked about. Extraction. Yes. I told you guys. Extraction did? I still haven't seen it. That's all the teenage kids. I'll give that one a fair go. I'm selling it appropriately. Okay. Plot. It's not like a great story. No, that's not. If it's like a John Wick kind of deal, I'm in. If you want like good, what I mean by good action is the fight scenes look like they're cool. They're different. They're legit. The car scenes are some of the best car scenes I've ever seen in movies. They're fun and exciting like that. Are you watching that by myself? Then you watch that. But no, I haven't seen it. No, Billion is amazing, dude. Oh, it's such good, like thick like plot, like so many different things going on that it just gets, I love that this season is still compelling so far. Yes. It's like the story of all of them, you know, in their interactions. It's like a three-way kind of like fight for power and dude, Taylor's getting fucked the most out of this. Well, I just think it's interesting. I was trying to, well, last night we watched it and I'm like, man, I love this show. It's Tonya Katrina. And I was trying to like think of, have they ever done a show that really lets you peer into like a billionaire's life? Like how they make their money, how they operate the way their brain, and they do such a good job. Is that realistic? Oh, yeah. Really? It seems like it, yeah. Yeah, yeah. This, I mean, of course with the television shows, I'm sure they exaggerate a lot of situations, but I think they probably try and stay very true to the type of... It's almost like think about what you do if like money really isn't like a limiting factor. You know, like if I want to get somebody to spy or do things or like find loopholes or whatever, in whatever thing I'm trying to get towards like, you know, bend the rules and all that, you have people that you can hire for that at that level. Yeah, you know what sucks about that, what's crazy about that? When you're a billionaire, you have people coming to you, like politicians and lawmakers saying, hey, you know, hey, can we hang out? Like what's the deal? You know, can you help me out? And that's why it's cool because I think they do a good job of like tying in the political side of it and like all the corruptness that probably happens at that level and you can't help but go like, God, you got to think that this is happening. Yeah, I think I'm gonna, I think I'll pick up on. But I did try to watch Black as fuck. I did watch the first, like half of the first or three quarters of the first episode. It does look good. It's funny. Yeah, it does look really good. Did you ever get into the office? Yeah, yeah. Not super into it, but I've seen episodes. Oh, okay. So I love the office. You watch the office. Yeah, I love the office. Yeah, and it's got, it's got three different characters from the office in it and it's written with that style. So it's, if you like the office, I think you'll enjoy that. Dude, so I was working out this morning and often I get these thoughts and ideas around exercise, obviously when I'm working out. And I was thinking about, you know, all the most important things to focus on when you're working out for, you know, just good results, right? And at the top of the list is always for me, form. Anytime, I mean, this is what a trainer's good for. It's teaching form, making sure you have good technique, obviously, because form either makes an exercise effective or it makes an exercise ineffective or worse makes it so that you can hurt yourself. But at the very least, you can go from this is a great exercise to this ain't doing anything for you. So I was thinking of all the different ways that, you know, as trainers, we help people with their form techniques we can use besides watching people correcting the form, helping them connect. There's, you know, a few different things that you can do. And one of them is changing the, just the position that the person's in with the exercise. So it forces them to have good form. So an example would be a Z-Press, right? If you're doing an overhead press standing, you're the tendency to cheat or the, you know, just moving the bar in a way that's not supposed to happen. The tendency is much higher. The risk for that's much higher because you're standing, you can pop up on your feet, you can arch back. You can leverage. You leverage, right? It's just, it's too alluring. It's too much of a risk for some people. But having them sit on the floor, legs out, like, if you cheat, you can't do the exercise. So another tool that I, you know, we brought this up on a previous episode, but I want to bring it up again. It's the Physioball. Physioball forces you to have good form, which is what makes it valuable for people. It's what makes it a valuable tool. So it's funny you're bringing this up because this weekend I was training with the Stability Ball or Physioball, whichever one you want to call it. What I've noticed I catch myself doing, this is for our audience. I get a lot of DMs around this, so this is for you guys that ask this question a lot of like, what program are you following right now? Or what do you, what are you training like? And what I tend to have this tendency, now I do have moments where like, when I, PowerLift came out that was such a new program for us. I'd never followed a PowerLifting protocol, so that one I actually followed to a T. But for the most part, most all of the programs that we write, I mean, it's a, it's a collection of our experience between the three of us. We've trained that way ourselves, our clients for a very long time. So following it to a T all the way through, sometimes I'm like, eh, it's not really my thing. But what I notice that I do always is whenever we have a program that we're talking about or we're selling for the month because it's half off or whatever, I always end up implementing some of the fundamentals or some of the philosophy from that. So like last month in anywhere, I was doing body weight stuff and I would pick, you know, I would pick and choose certain things that I want to implement because we're talking about it. So it reminds me. Yeah, it becomes top of mind again. Exactly, it's top of mind. And I go, wow, you know what? It's been a long time since I've actually pulled the stability ball and trained on it. And there is a lot of great benefits from it. And so I catch myself doing that. I'm glad you guys are exercising with it because when I had the stability ball out again, I'm like, oh, we're using this tonight, honey. 100%, I highly suggest. Another great tool for the bedroom. Hey, Kee, lay here for a second. I'm serious. That's hilarious. I've told many married people about this. Oh, gosh. Anyway, so by the way, you know they make stability balls with sex toys on them? I just reminded me. I, yeah, I posted about that. Don't you remember my sister was working for it? Don't you remember? For that one? Yeah, you don't remember. You don't remember her? I mean, I remember that company. You said she worked for a dildo company. You didn't say exactly what they... Well, they do everything. It's just like a sex toy company. So they do everything. And one of them is like a stability ball with a fucking dildo on it. Wow. Yeah, that's advanced. You don't remember sending that to us like a couple of years ago? It keeps this client secure. Sometimes they slide off the field. Oh, my gosh. So you're just kidding. That's terrible. So, listen, so the other two days ago, I was talking to my sister's fiance. Great dude, love him. He's a police officer. And we were having conversations around, like, what is... Because I'm curious, what does crime look like right now? People are not going out. We're in California. It's low. Everybody's got masks on. So who knows what's going on? Well, so that's what I thought. I thought crime would be low. And he says, it's not lower. It's different. And I said, what do you mean? He goes, we don't get as many like, you know, robberies or gang violence and stuff like that. He goes, but we're getting way more domestic violence, stuff like that at the home, which, oh, that's terrible. He said that went up through the roof or because people, I think they're home, they're stressed out. So that led me down a path of reading what people are suffering more from because of the situation. And insomnia and sleep issues has something like doubled or something like that. Insane explosion. That makes sense. Insleep issues. How weird is that, though, that we have more time on our hands and then you have insomnia? Technically, you can sleep in, right? Well, there's two reasons that the article said. One is the changing of their people sleep rhythms. So, okay, I don't have to, before I had to wake up at 6 a.m. to get ready to drive to work, whatever. Now I don't have to be on Zoom until nine. So I'm just gonna go to bed late, wake up at 8.45, hop on Zoom. The other one they think has to do with, and this one I agree with, is just more stress and anxiety. That's keeping people, because that's the number one reason. So I was doing more reading on what can help this besides stress management and all the hard stuff. Like, what are the best remedies? And the ones I came up with are chamomile tea, passion flower, both natural herbs that can help with anxiety, and then CBD and cannabinoids. Just, they do the absolute, I pulled up a couple studies, in fact, I'll pull them up right now for you guys. This is a study published in 2019 called Cannabidiol and Anxiety and Sleep, a large case series. And they found, this was a pool of 72 adults, and they found that sleep scores improved within the first month of use in 66.7% of the patients. Now, 66.7% improvement in sleep is huge with anything that's not a pharmaceutical, because anytime you have somebody try something that's natural for sleep, like sleep is such a hard thing to treat. Another study conducted by Project CBD examined 1,500, over 1,500 people who use CBD issues for sleep issues and staying asleep. And it found that CBD reduced the average time it took those individuals to fall asleep from 62 minutes to 20 minutes. So it cut it down by two thirds the time it took them to sleep. And then they also said that users reported waking up less throughout the night from four times on average to just once. So- That's a huge difference. Huge difference. So isn't, is this the same science that supports why some people try and make the claim of using it as a recovery supplement, because if you take this and it dramatically improves sleep, we know how much sleep plays a role on your guys, on your, on muscle recovery. Right? So if you do a good job of taking this, is it really the- Is it directly affected? Exactly. Is it directly affected? Or is it the benefits that they're reading or what they're finding out is really because your sleep is dramatically improved which we know what that does for recovery. That is such a good question because- That would be what I would speculate. Of course. If you're getting bad sleep versus good sleep, your recovery is going to be dramatically different. Absolutely. Of course. That's a very, very interesting question. Well, I mean, the, of the people that use Ned's hemp oil, which is the company that we're, that we're sponsored by that provides a CBD product, but it's got other cannabinoids besides the THC, right? So the feedback that we get, the number one reason people use it and keep using it is for sleep issues. That's number one. Number two is anxiety. Now, there is a lot of speculation that the reason why it helps with sleep is because it helps with anxiety, not necessarily that it makes you sleepy or tired. And that's my experience. If I take it, I don't get tired, but I do get calm. Yeah. Which, you know, is totally different. No, I feel the same way. First question is from Blaze84. When returning to a one to five rep phase from eight to 12 and or 15 to 20 reps, do you continue using the same weight from your last five rep max, add or remove a few pounds or start back at my five rep max and see how I feel and go from there? That's a hard one to answer because there's going to be a lot of variance. Well, I'll tell you what I do. So let's say I trained for three weeks in a low rep range, right? One to five. And then I, next few weeks, I go eight to 12. And then the next few weeks, I go 15 to 20. And now it's time to go back to my one to five rep range. I start my workouts with what I finished with and my last time I was in that phase to feel it out. Now, usually what happens, and now I've been doing this for so long that this doesn't always happen because at this point to get my body to continue to progress, now I'm kind of hitting, I feel like I'm hitting certain genetic limits or whatever. But I typically feel, you know, because I keep a log, right? And I'll do what I did the previous time. I did the low rep range. And I'll find that I could squeeze out and another rep. Oh, so let me get this straight. Now, you start back where you started before on that one to five, not where you finished. No, where I finished the one to five phase in. The last time I left it at. So exactly, that's what I'm saying. So let's say you just went through a phase and let's just use deadlift to make it easier. Sure, where you peaked. Sure. So yeah, you start back where you peaked. I'll start back to where I feel like I got to and if I was comfortable there. That's usually where I'll go. So let's say I finished my first one to five rep range and I was able to get, you know, five reps with 450 or something like that. I'll grab 450. Now, if it was a single, I won't do that. So I'm glad that's, that's, that's good. I should, I should clarify. If it was one rep, I'm not going to go back to my last one rep max, because if it is heavy or too heavy, there's nowhere for me to go. Well, yeah, I'll pick like the four, five rep. Yeah. So I typically go back to the exact same way that I started that phase before. But what I notice is that like it's easier. Let's like, you know, let's just say for, again, using the dead list as an example, I just, let's say we're running at, That's probably better advice for most people. Maps, anabolic and, you know, I start off when I'm working, you know, reps of five, you know, I start off in week one and I'm, and I'm doing, let's just say for argument's sake, you know, 375 or something. You know, then I go through the whole strength phase and maybe towards the end, I'm now pulling in the mid fours or something. And then I move into the next phase. Well, then I come back around. I still start back at 375. Just for safe reasons and to see where I'm at. Plus, like, to your point, you know, it's rare that I get, I'm making huge leaps, strength leaps. So I can normally just tell right away what the 375 feels like in comparison the last time. And if I've done a good job of falling. Then you need to jump up substantially. Yeah, exactly. You see that it's easier. Yeah, the jumps are bigger. That's what I do. Right. So the jumps are bigger. So now where it took me, you know, all the way through the phase to get from 375 to maybe 450 or something, maybe I'm at 450 within weeks two or three right away. So it's just typically that's kind of how I do it. But that's why it's hard though, because it depends on who you got. It's such a fuel thing for me too with that. Well, think of how you have a new, like a new client can get these types of gains, right? Like if it's the first time someone's ran, like they've never ran like a really good program where they've structured it and they purchase anabolic, they're running through it. And they run through one time and they come back a second time. A lot of times that person coming this can do exactly what you said, Sal. They can start at what they peeked at because their body is responding so well to actually programming legitimately that when they come back around the second time. So it depends on where you're at. Let me clarify because that's a great point that you bring up. I think if you're doing it this way, what you need to do if you pick the weight that you used last time in that rep range, pick the weight that you used at the upper part of the rep range. Because if it's what you did five reps with and the range is one to five and then you try it again and you're like, I'm not any stronger or maybe you regressed which is unlikely, at least you could drop reps. You don't want to go with the one rep max because now you're screwed. Where do you go from there? But more often than not, this is what happens. Now, unless your diet is off and all that stuff, if you're nowhere near your, because you got to keep in mind, everybody has a potential. You have a genetic potential. And at the bottom of that potential is you being totally inactive, sitting on the couch all day, eating terribly, not taking care of your body at the top of that potential is what you can achieve when you've got a great workout, it's programmed appropriately for your body, you've got a great diet, good sleep, good lifestyle, a lot of stuff. So there's your potential and then of course how long you've been training and whether or not you're hitting that upper limit. So if you're not at your total potential, if you haven't reached your genetic potential yet, following a program like that, you're going to find that you're going to be stronger when you revisit those old phases. It's just you can actually almost expect it. But of course, consider lots of different factors. I wouldn't expect it if the first time you did it, your diet was on point, you were sleeping good in the second time around, everything else was off. But the progress you should see is should be pretty damn consistent. And people have told me that they enjoyed the second and third round of a MAPS program more than the first round, because then they've gone through it, they can modify it a little bit, they know how their body's responding and the second time around, their body responds even better. Next question is from Shell Keep Fit. Bodybuilders have to do some intense poses that often involve contorting their body in different positions. What specific mobility movements would be beneficial for a bodybuilding competitor? Oh, that's an interesting question. Yeah, I thought that was pretty interesting. Yeah, yeah. I mean, so I like, God, what a good question. I've never actually even really thought about this from this perspective, but I know how much I have to twist and rotate, like when you're up and you're doing, let's say, a double bicep or if you're a men's physique and you're doing your front pose, you actually are, you're facing one direction and you're rotating your upper body to kind of twist your obliques and your abs so that gets all tightened up. So I would think some good rotational strength stuff would be incredible for a bodybuilder for that reason. If you, okay, so let's look at the compulsory bodybuilding poses, and then these are the ones that you go on stage and you're required to do. And then of course, when you do your normal routine, where you can get creative and do all kinds of different poses, but the compulsory ones are front double bicep, back double bicep, front lat spread, rear lat spread, front thigh shot and ab shot. And I think that's all of it. Most muscular, I'm not sure if that's compulsory, but it might be, right? So there's your poses. When you see bodybuilders pose on stage, where they typically have issues is their back double bicep, rear lat spread. So that's typically, those are hard because a rear double bicep requires good enough shoulder mobility and scapular mobility to where you could both squeeze the back and spread the scapula. That's not necessarily an easy thing to do. People either squeeze too much and give themselves the appearance of looking flat, or they round too much and now they don't bring out the muscularity of the middle of the back. So you'd want, so the wall test in maps prime would be great for that kind of control. And then some scapular mobility movements like wall circles or something like that, I think could help for that. I picked this question because of working with various models and different people coming through on our programs and everything in the bodybuilding side of it. It was, I noticed a lot of immobility in the shoulders specifically. So that's, to that point, Sal, I definitely would emphasize that in going to present yourself in a certain way on stage to really open that up and to be able to, like I was just imagining that, like not even having the ability to retract and depress like you should would affect the way that you're going to present your muscles on stage. Yeah, what an interesting question. I really haven't thought, and you're right, Justin. Like, I mean, we had some bodybuilder friend of mine that did actually the, he did the posing or did all the exercises in anabolic. And I don't think we were prepared to see his lack of mobility and how little range of motion he had in his shoulders. And that is, so I think of... That's a result of how he trains. Right, no, 100%. So I definitely agree with the wall test circles and thread the needle. So when I was talking about like thoracic rotation. Thoracic rotation should be huge. Yeah, so especially for like the men's physique guys. I have one even better for that. So when, so, and these aren't compulsory poses, but bodybuilders and physique athletes, especially bodybuilders, like to do these twisting back, you know, a rear double bicep, that front double bicep shots or, and the reason why you like to do it is because it makes your waist look smaller, makes your shoulders look wider. And by the way, as a bodybuilder, how you present your physique can make or break your odds of winning. I mean, there's, in the 90s, I remember there was a bodybuilder, Paul Dillett, who standing there relaxed looked like he would win. He just looked like a monster. When he started posing, he'd lost every time because he didn't know how to present his body properly. And one of the most difficult thing to do are these twisting shots. And so it's that rotation and be able to have that good shoulder mobility, I would say windmill. You get really good at windmill. You're able to create that straight line with your upper body with the rotation and the lumbar and the activation of the thoracic. I think be really good. Now, for those of you who aren't bodybuilders, I'm gonna give you some interesting tips that I think you'll benefit from. Forget whether or not you're posing on a stage or not. I think the bodybuilding poses have their own value. I think if you can practice holding these poses and squeezing them to where pretend like you're being watched on stage. So you're doing a front double bicep. It's not just your biceps that are being looked at, it's your chest, it's your abs, it's your thighs, your calves, it's the whole package. Hold these poses and try to maintain composure. They become great static tension exercises just in and of themselves. So for the average person listening, if you're, especially if you're working out at home and you're looking for ways to increase the intensity of your workouts or just add something at the end of your workout, go through the compulsory bodybuilding poses for about 10 minutes, spend, hold them for 10, 15, 20 seconds like you're being watched by a judge and watch how you feel. It's pretty funny because the first time going through FRC, and realizing that you can intensify that muscle squeeze and that's the whole point of these types of stretches. I was thinking about bodybuilding poses. I'm like, they're just like set up in different, different angles in your bodies in different positions, but it's the same concept. I mean, yeah, if you utilize isometrics, it will really open things up for you. Next question is from Coop Low Camp. Is it detrimental to squat with your feet slightly angled outward? Depends on the person. I think if your feet have to point out and you have to take a stance due to your poor mobility, then the detriment can come from the fact that it may increase risk of injury. It may reduce the effectiveness of the exercise because your range of motion isn't great. But the real issue becomes the fact that you end up strengthening movement through poor mobility because what you train gets stronger. So back to like the previous question we talked about bodybuilders with poor mobility, especially in the shoulders. If you watch bodybuilders, you know, what they're trying to do oftentimes is feel a muscle. They're trying to maintain tension. And one of the bad ways of doing this, it's effective in keeping tension, but it's a bad way because you do it too long, you end up creating problems, is to cut your reps short. So like if I do a shoulder press and stop just short a lockout and come back down, I'll keep tension on my shoulders. But what ends up happening is they end up strengthening a short bad range of motion and it makes anything else really weak. The better way to maintain tension in a muscle is to know how to keep tension in it through a full range of motion. So with this question here, if it's a mobility issue, work on that because then it's detrimental. Otherwise, if it's a structural issue, I think it's okay. Yeah, I think I was just interested in this question just because of what I've heard from strength coaches and from coming up through like squatting techniques. Like a lot of times like they blame it on genetics or they blame it on the way that your gait is or the alignment. And so then like the outward stance with your feet is then suggested and then that's the end of the conversation and it's not something that needs to be addressed in terms of well, if you can't squat with your feet pointed straight, like why not? Why can't you still produce the kind of stability around your joints to be able to still go through a movement like that that's fundamental. So for my own personal opinion, like I think you should be able to squat with your feet in multiple directions. So I'm with you on that, Justin. And that's changed for me. So I did fall in the camp of because like you just alluded to is I read I followed a lot of these strength coaches that would say that would say that everybody is anatomically different and some of us have hips that are positioned this way. Some of us have hips that are that way. Therefore, when you squat, some people might have a more externally rotated. So feet open type of stance. Some a little bit more narrow. And you should do whatever your morphology allows you to do and then squat like that. And so I fell in this category of having like this really kind of wide stance when I squat in my feet were opened up because but the truth was that's because I lacked the ankle and hip mobility. And now I'm in a. So I went and I'll put a picture up. If I get if you guys remind me today, I'll do this for when this episode goes up is I have a picture of when I was squatting during bodybuilding. So I've got three plates on my back and I remember having I remember having Katrina take a picture of me because I was actually proud of my squat and where it was had currently at that time. And when you look at my squat today versus just that three, four years ago, it's dramatically different. And the big difference between that squat and my squat today is that that's when I remember Brink was the one that kind of like destroyed that theory for me. He says like absolutely you should be able to do that. And if you can't, it's not an anatomical thing that's limiting you from doing that. It's the fact that you haven't trained the mobility in your ankles and your hips. If you actually put the work in at them over time, you should be able to get that way. Now he wasn't recommending that I go from somebody who was super wide stance, feet all open to the next day, narrow stance, feet straight ahead from me. It's a gradual process. Yeah, it's a gradual process. I got to work on the ankle and the hip mobility to get there. And that's what kind of started that journey. And now you can and I'm and I had all the good excuses of why my morphology would not allow me to do it. I'm a six foot three guy. I have really long femurs. I have all the things that say, you know, okay, based off of your breakdown, you should squat kind of like this. And I've completely shattered that paradigm now. I mean, I can get into a stance where my heels are damn near touching each other. I can take a straightforward feet less than six inches apart from each other and squat, ass to grass. But that was three years of like working hard at my ankle and my hip mobility. But now I can do it. And because of that, I can do that now. When I squat and I load a lot, I don't get the low back pain, the bursitis in my hips and all the issues that I used to. So you've also opened up the full potential of the squat now because you have all these different angles you can use and it's far more comfortable. Oh yeah, I'm squatting less frequently and I don't have to get as much weight to don't have to squat as much weight to see the same kind of development in my legs that I used to. So it's completely benefited me by putting the time and effort in the mobility. So my answer to this is if you squat that way right now, it's not that it's wrong or it's bad, but it's kind of like how we talked about people who don't squat whatsoever and because it's hard on their back or it's hard for whatever reason, you should be working towards getting to a place where you can squat with your feet completely straight. That doesn't mean that you just go that way from overnight because you hear that. It's hey, if you had better ankle mobility, you had better foot control and you had better hip mobility, you probably would be able to squat with your feet very straight. Well, and I think, you know, up the kinetic chain, how that affects everything, you know, being externally rotated and over time, you know, like your knees going to track in a certain way because of that fact of like always reinforcing that, that specific angle. So I just think to consider that to try and, you know, change the foot position would allow more longevity and things like that. Now, I'm going to be very careful with what I'm about to say because I don't want this to be used as an excuse for poor mobility because more often than not, the vast majority of the time somebody has issues with this, it's lack of control, stability and mobility. But sometimes there are, you know, structural morphologies, there are structural hip joints that do not allow for squats to look a particular way. Now, it's not the main reason why it's not the common reason, but you can look at x-rays, you can look at bone structures and you can see that hips, all necessarily look the same. And there are some types of hips where the bone just, they just don't move that way we're slightly turning the feet out or having a different stance is best for that person. But you'll never know unless you work on your mobility, you'll never know what that, if that's you. Right. Next question is from Amelia Jude, RD. A friend and I have been discussing the topic of physical relations versus porn. Is there a difference between masturbation to porn and having actual physical relations with someone that you care about? Shit, you picked this question? Well, so you wanted to go here. You know why? Because this is actually becoming a big, this is a big conversation for society. So the question is there a difference between masturbating to porn and having actual physical relations with someone you care about? Yeah, obviously. It's totally different, right? I mean, you're still having sex, you're still, I mean, you're still orgasming, but you're- Yeah, it gets old after porn. One, you're doing on your own and you're being stimulated by something visually. The other one, you are with someone else and doing it. So I think there's a big difference between the two for sure. Now, as far as porn itself, you know, we've now had it easily accessible to us long enough that we can actually look at data because for a long, you know, for, porn's been around for a long time, right? There's been, it's got, as soon as we could draw paintings and pictures, we've been making pornography, magazines when I was a kid and VHS videos, and then it was DVDs and, you know, now it's the internet. So porn's been around for a long time and the Puritans, if you will, have always said it's bad and other people have said, oh, it's not that big of a deal, but the data before didn't necessarily, except for instances where people had addictions, didn't necessarily support that it was bad, but now we're in a completely different situation where the access of it, there's no barriers like there used to be. So like, I'll give you an example. When I was growing up, if I wanted a Dirty Magazine or a VHS, you know, porn video, the barrier was going to a place that sold it, looking the dude in the face. You got to go through the beads. Yes. And then you got to walk all the way in the back with all the weird, like uncomfortable imagery. Yeah, the V8, so these video rental stores, there would be like a room with beads always, right? What was that? I don't know, you got to go through beads and it says adults only, right? And you walk through and then there's the dirty movies or whatever. And if you bought it to buy a magazine, you had to go to a convenience store. You had to stay in line. I never had the balls to do it. That's what I'm saying. There was a lot of barriers. Plus, if you bought one magazine, you didn't have a million pictures or whatever accessible to you right then and there. So we do have data now to show what the ease of accessibility and the novelty, because now porn is extremely novel. I can literally look up a specific category and I can find an infinite number of pictures and videos that are in a specific category. You can never do that before. What is the data showing? Well, the data is showing that young men are now reporting erectile dysfunction issues when they never did before. It was extremely rare for a 20-year-old man to go to a erectile dysfunction doctor and say, and then test them and say, oh, your testosterone levels are normal. Everything's normal, but I can't get in direction now when I have sex with my girlfriend or my wife. That never, never happened before. So that's a big one. The second one that the data shows is that what is considered normal is changing completely because we're now being exposed to a wide variety of different things that people are getting into more and more extreme forms of sex. Now, is that a good or a bad thing? It's okay for now, but I could see how if it pushed too far, it might be necessarily a bad thing. Pornography in the past was one of the reasons why people would get divorced, but it wasn't a top reason. Top reasons were like kids and money and fidelity. Porn is now becoming one of the number one reasons why couples actually get divorced. So it's actually something that can become a problem today where it wasn't necessarily a problem before. I find this question really uncomfortable to answer, and I don't know if it's because of my mustache right now. It's uncomfortable for me to watch you talk about it. I don't know if that's what it is. You know, I think of this because here, right, there's obviously a religious and spiritual side and view that point that they have on this, right, that it's bad, right? Sure, objectifying bodies is bad. That's the view of... Right, right. And if you're thinking of doing the thing, it's as bad as the act of actually doing the thing. So from a religious spiritual side, I understand where that's coming from. So you're for sure going to have listeners that are listening right now that are going to side with that. And I don't necessarily disagree with that as much, although I do think that it does have values in places. And I've seen this firsthand with, I mean, being a personal trainer for 20 years, you get the opportunity to talk to a lot of people and you build relationships with clients that tend to open up and share some things with you. And, you know, in my experience, I have seen some positive things from the use of that. For example, I've had clients that are both type A personality, high-performing people in work, executives, and their sex life just take a shit. And a lot of that, and I think now that I'm older, been in business for a long time, I can see how I've seen fractions of this in my own life where I can become so consumed with work and being distracted that even when I'm with my beautiful partner, I have a hard time being stimulated. And so I've seen couples use something like pornography to get out of their heads of their business mind and thinking and be focused on that to watch together and then all of a sudden, it spurs this great sexual experience for them. So if that helps your relationship because you're not having a connection with your partner, I can see that as a great tool there. I have also seen it in relationships where one spouse is, for whatever reasons, health reasons, surgeries, something going on with them, maybe pregnant. And so they've lost their sex drive, but yet their partner hasn't lost their sex drive. And it's like, could you potentially be that person who's tempted to go out and cheat? And instead of doing that, you utilize pornography to fulfill that desire that you have and that helps you. So I've seen it used as a positive tool in people's relationships and it's helped them. Then you have the other side, which you brought up, Sal, which is the abuse of it. And I think of like how we talk about fast food or similar like this. Can easily be abused. Right. It's something that can be highly addictive and can go from it being a tool to something that is being abused. And I think that it is very easily abused, especially when it gets in the hands of younger teen boys. And then it distorts your view of reality, which is also kind of a problem. Like seeing certain imagery and like looking at women a certain way, like you're just walking around, like it kind of reinforces this kind of different idea of scenarios that are going to happen. Like the pizza guy is not getting action. Let's be honest. No, 100%. And I think you bring up some very interesting points, Adam. I think if you're on a voyage with your partner to become intimate with each other through confiding in each other fantasy, I mean, that's a big deal, right? When you have a partner that you feel honest, that you feel you could be open with, that you could tell what you fantasize about or what and you feel comfortable enough to do that, that brings people close together. That's intimacy. And I could see pornography being used as a tool for that. If it starts to distract you or numb you, which the numbing process from pornography is the reason why you're seeing man reporting erectile dysfunction. Because the way just like you said with processed food, if I expose my brain and my receptors to hyper sweet, hyper palatable food all the time, what ends up happening, your body adapts. Your body adapts and it starts to find things that are less stimulating, much more bland than they were before. So if you eat lots of candy all the time and you're just overstimulated with hyper sweetness and hyper palatability, and then you go eat some fruit, the fruit tastes really bland. And I've experienced this. This is you go on a diet where you cut sugar out, watch how tasty, go keto for a month, go eat a piece of fruit afterwards, and it's gonna be like the sweetest piece of candy of all time. This happens with pornography. We know this. In fact, listen, if you're listening and you look at pornography a lot, you know what I'm talking about. You go on pornography daily, you'll find that the kind of pornography you need to stimulate you becomes more and more novel, more and more extreme, and it starts to lose its power. It's very much like a drug. Totally. I mean, I totally look at it just like a drug, and it can become an obsession really fast, can initially start as something that just has helped. You sort of distract yourself from your own desires and passions that you're not getting fulfilled, whatever it is. But sooner or later, the more you lean on that, the less passionate you become towards the real thing, and that's the problem. Dude, I talked to Bishop Barron on this particular topic we talked about. You touched on the spiritual religious side, and I said, you know, it says in Christianity that having sex without the intent of procreation or even blocking the potential for procreation is not a good thing. That's what I said to him. So if you even have sex with a condom, birth control, let alone masturbation and porn, aren't necessarily good. And he said, look, this is what he told me. He says, there's a lot of things you could do that are sins. And he says, the sexual ones, the ones that are more common, aren't as bad, he says, as some of the other stuff. He says, but Christianity, what it says is that the purest form, the perfect form of sex, results in the possibility of procreation. I can't disagree with that. I would agree that that would be the most pure form you're connected with someone, so much so that producing a child is part of the whole process. And I get that everything else might not be as perfect. That's what they refer to when they say it's not ideal. But the reason why I want to communicate that is I think what'll happen, and I know this experiences, I grew up in a Catholic family, if you're constantly told it's bad, bad, bad, don't do it, because right now what'll end up happening, we're saying porn can do this and that, someone's gonna watch porn after the episode because they're told don't do it, just like if you have this relationship with food where you're like, process food bad, avoid, avoid, avoid, then you restrict and binge, restrict and binge, rather than having a healthy relationship with process food which allows you to, if you want some, you have a little bit, if you don't, you don't, and it's not this huge type of stress. So I did want to kind of bring that up a little bit to give people that perspective. Yeah, I also want to make it clear that like, this is not in my expertise whatsoever. Like so me talking- You're talking to three dudes that- So I mean, I'm just sharing what- Look at porn sometimes. What I have learned from- I mean, I'm an expert at porn. Well, I didn't really have it growing up, right? It just, I mean, I had like you said, like a magazine and then I remember I had a teenage boy, I finally got my first videocassette. I didn't really have it. I didn't use, when Pornhub became a thing, like I didn't really use it. I really didn't. It was not a, I've never been like a big pornography guy. And I don't know if that's because I've had a healthier sexual relation, relationships growing up from my teenage years into young adulthood or what. So I have a, I feel like I have a pretty good handle of that in my relationship today. Like Katrin and I, I don't know, maybe in a month's time, maybe use it once or twice, you know, maybe in a month's time. Like maybe it was a crazy month, we'll use it a few times, but then we could go months and not use it whatsoever. So, and that's me also personally, I just, it's not something that people, but I do know a lot of people that it takes hold of their life and it becomes something that they use all the time. And then I also know relationships that struggle a lot because one person in the relationship gets jealous of it. Yeah. You know, and that, and that's a very unhealthy place to be. And that's another conversation in itself is, you know, a partner that is going to get insecure about you masturbating to a porn hub or something like that. So that, that you have to, you have to weigh that in too of what's going on with your own relationship. It really is a highlight. And we've gotten closer and closer to this point where, you know, because societies have become more advanced, we have a lot of free societies. We have what are called, you know, we have free markets, which free markets are excellent at giving us what we want. But that doesn't mean that what we want isn't always, you know, good or bad. And so we're, we're creating as a society that gives us everything that we could ever want. So that puts a lot of responsibility now on us, right? So now, now I have food everywhere. You get to do your own restricting. Yeah. So I mean, I could, most people are dying from too much food rather than too little food. So that places a whole new responsibility. We're now at the point with pornography where if I wanted to, I could consume an infinite supply of it. So now the responsibility is on me. There's no, you know, barriers there. Who knows what it's going to look like when you can have a sex robot that looks and feels like a human. Is that going to cause new potential problems? So I really do, I like this conversation because I don't think it's that different from what we talk about all the time when it comes to nutrition and exercise and stuff like that. It's really about, you know, not letting things control you but rather doing the reverse, controlling it. And with that, go to mindpumpfree.com, download all of our guides, resources, and books. They're totally free. You can also find your three favorite podcast hosts in the world on Instagram. You can find Justin at Mind Pump, Justin, me at Mind Pump Sal, Adam at Mind Pump, Adam. And by the way, Doug has an Instagram page too. He actually shows the ins and outs of behind the scenes here at Mind Pump on his page. He's found at Mind Pump, Doug.