 In this episode of Mind Pump, of course we talk about fitness, health, fat loss, muscle building, but we also do some current events and we talk about ourselves quite a bit. The first 42 minutes was the introductory portion of this episode. I opened up by talking about a controlled study on red light therapy on skin. More studies are showing that red light therapy reduces the appearance of fine lines, wrinkles and increases collagen production in the skin. It actually works. Now one of our partners are the makers of the best red light therapy you can get for your home. It's juvej o o v v dot com forward slash mind pump. And if you go on there and use that link, you'll get a free maps prime program with the purchase of $500 or more and we'll hook you up with free shipping. Then we talked about the show diagnosis on Netflix. This show is compelling. You gotta check it out. Yeah. I'm glad you got into it. We talked all about his weekend at his high school. He does a 20 year reunion. Woo. Woo. A lot of pissed off girls. Then he talked about the how he was annoying people at the bar with touch tunes. I guess he could change the music in the bar. Justin gave us another rat update. It's real you guys. His cat is lazy. I talked about my ultrasound. That's where I got the results of my ultrasound. So we do the gender reveal. You're having a baby. No, no, no. That's not how it works. So I talked about a study on cannabinoids and retrograde signaling. Now cannabinoids have seemed to have these far reaching effects in the whole body. That's what the anecdotes keep saying. People are talking about pain, anxiety, digestive issues like how can that be possible? So I explained a little bit of how cannabinoids work and why if you do use cannabinoids you probably want to utilize a full spectrum of them. Now our partners Ned makes full spectrum cannabinoid oil from hemp. So it's totally legal. And it's got all the cannabinoids except for THC. There's a tiny, tiny bit of THC, but it's perfectly legal. Most of it is CBD and the other cannabinoids. If you go to helloned.com, you'll get 15% off your first purchase. And then we talked about how Mexico is trying to decriminalize all drugs and convince America to do the same. Kind of crazy. I like your style, Mexico. Then we got into the fitness question portion of this episode. The first question, what is the relationship between strength and endurance? How are they related? In other words, if you improve your endurance, do you get stronger or does strength go down? And vice versa. Next question, what are some exercises for working the serratus muscle? The serratus muscle kind of looks like abs that run along the side of your body, but up near your armpit. If you're lean, you can see them. They help stabilize your shoulder blade. So we talk about exercises for that muscle. The next question is drinking naturally flavored seltzer water, the calorie free ones. Is that better or worse than just drinking a diet soda? And the final question, is it important to have hobbies that are not fitness or health related? Also this month, MAPS Starter, our fitness program that was designed for people getting started in a resistance training program. So if you're listening right now and you're thinking about starting lifting weights, you want to reap the benefits of weights. You want to build muscle, burn body fat. You want to speed up in metabolism, but you haven't worked out with weights before or it's been a long time. MAPS Starter is the program to get started with. That's where you want to get going. And it utilizes dumbbells and physio balls and that's it. So you could do the whole workout at home with very, very minimal equipment. It's also suitable for trainers to use on beginner clients. And it's a great gift if you have a parent or you have a child that's getting started with the resistance training or a friend who all they do is cardio and you want them to start lifting some weight so they can strengthen their body and speed up their metabolism. That's MAPS Starter. Well that program is half off. It's 50% off. Here's what you do. Go to mapsstarter.com. That's M-A-P-S-S-T-A-R-T-E-R.com and use the code Starter 50. That's S-T-A-R-T-E-R-5-0. No space for the discount. Because you're never dark enough when you're on stage. Yeah, no, totally. No. I remember the first time I saw my buddy. You didn't tan enough. No, my buddy is, I mean, he's a white dude but he got, you know, did the paint on tan and stuff beforehand. And I saw him and I was like, I was like, bro. Who are you? Yeah, I was like, he went too far. That's way too dark. He's like the color of like the walls here. It hasn't even happened. I just turned straight orange. Well, no, dude. And then when he went on stage, it wasn't dark enough. No, it wasn't. So I did this. So my very first client, OK? The very first client that I ever had to coach. I actually, for bikini competition, first one ever did. This was forever ago. And, you know, I've never coached a client on a show before. I'm learning all of this way before I ever got into any of this. So like I'm learning with her through the whole process. And we get to like the tanning thing. And everything I'm reading is like, you know, oh, you want to make sure you do at least two to three coats. And so I had her go to the tanning salon, do, you know, two to three coats before we get there. And I'm looking, I'm like, man, she's so dark like this. She gets on the stage, bro. And she looked ghost white. Yeah. Oh, my God. I was like, I was so embarrassed. I was like, oh, fuck. I sent my client up there. She was like, she has a tan. The lights, dude, the way that those lights are set up, they just wash you out. Yeah, hard. Remember what Adam looked like when we went to that one show? No, I know. I just it's just weird to me that like he really have to get that dark. It's because you go up there and you're just the lights are shining right on you and it makes you look whiter, way whiter. Way, way. I mean, that's why it looks so ridiculous when you see them off the stage. I know. You know, you think to yourself like, I mean, they paint it on. Yeah. They actually paint like coats of. It's almost like offensive to me. Yeah, it's too much. I've seen these people that offensive. It's too much. That orange paint all over their body. It's ridiculous. What are you doing? Oh, so I wanted talking about skin and stuff. I wanted to talk about a study that was done on. Is this the one I sent you? Yeah, this is the one that you sent me that you wanted me to read at. And do you remember the title of it? Of course not, bro. As soon as I get them, I sit right over you. Someone sends me information. This one's science-y. Yeah, I like this. I see I check how long I have to read. You go 15 minutes. Fuck this. Sit over, sit over, Sal. Yo, Sal, check this out. Make sure this is cool. We talk about. You didn't hit cliff notes. No, this is a good one. It was the study was talking about how red light treatments affect the reduction of fine lines, wrinkles, skin roughness, and intradermal collagen density. So the actual collagen production underneath or inside the skin. And they found that it works very well. This is another study that shows that it works very well. So it says that they. Well, isn't this originally red light therapy was popular first in the dermatology and stuff like that? And when you go to some salons, the nail salons and places like that, they had these little red lights. That's the first time I've ever seen them was like a decade ago. Yes, because they weren't really commercial. They were available, but they were super, super expensive. And the ones that you got back then that you could get for your house were just cheap knockoffs. And that's the thing, like when we first partnered with Juve, they were very careful to explain that to us like, no, no, no, like you have to have the right quality. Otherwise, it's just a red light shining on your skin. And it's not going to do nearly what it's supposed to do. So what the study says is that, A, it definitely demonstrated efficacy. I don't know why I couldn't pronounce that for a second. So it definitely worked. People who used it noticed the reduction in wrinkles and fine lines, which is crazy because my whole life, I always thought there was nothing you could do about that, but apparently this actually works. And then the second thing that they said was that it did increase collagen production compared to controls. So trip off that. If you get the deep penetrating red light to some joints that may be surface joints, like joints that are super deep in the body, maybe like elbows, knees, fingers, that kind of stuff, improving collagen production theoretically could speed up the healing process. And I know physical therapists use red light for that process. It's interesting for therapy. I have some theories on this and I'm curious to what you think. I think part of the reason, well, one of the reasons why I even think we partnered with them is this. Do you think that why we're seeing so much come out about red light therapy today in comparison to 10, 20 years ago or whatever? Is it, do you think it is because the lack of sun that most people are starting to get because we're so indoors, a lot of these computer type jobs and we're doing so many things under this artificial light. No, so you do get some of this spectrum from the sun, but when you shine a red light, one that's made specifically for this, you're getting a level and a concentration that you wouldn't normally get from the sun. Oh, not even from the sun. No, and I didn't know that. No, it's like hacking a system. Now, the studies have been around for a long time. This actually been studied for, you can find studies that are five decades old, four decades old on photobiomodulation and red light therapy. So it's been around for a long time. And what it does is it gets the cells of your skin and the deeper layers to produce more energy, produce more ATP. So theoretically you could probably use it too much and tire your cells out. So I don't think it's a good idea to like be under red light all the time. I definitely don't think that's a good idea. But I think like semi-regularly use, three, four days a week is ideal. It's gonna give you that, it's gonna stimulate the energy production. But it is one of those things that if you stop using it, then the benefits are gone. Well, it's also interesting. You know what I mean? You have to keep using it. Yeah, like learning all this about the collagen, in terms of it being more of a beauty product and people like really like taking that in more to address because you see all these crazy products that are coming out now to address wrinkles and like everything with Botox. But also I've seen ones that have like facial massagers and all these kinds of different things to try and address like the anti-aging sort of, you know, like everybody's on the hustle to create something for that. Yeah, no, the most effective things you can do for your skin. And this is just so silly I have to say this because it sounds so basic and simple but it makes a huge difference. And if you're listening right now, test it out on yourself, be well hydrated. That's the best thing you could possibly do for your skin. I can't tell you how many times I've had clients where I just have them drink more water and it like night and day. Happens to my girlfriend, Jessica all the time. She has a tendency to forget to drink and then I'll remind her and I can literally see her skin change by the hour. You could see it start to, because it's becoming hydrated. So that's number one, number two, get better sleep. That's the same with joint pain too, I found. Yep, yep, absolutely. Stain hydrate has done wonders for me. Absolutely, so get good sleep, get good hydration, good diet, be healthy, all that kind of stuff. But then if you wanna do something in addition to that, red light therapy is the most backed by study. There's nothing else that's more backed than that when it comes to reducing fine lines and wrinkles. It blew my mind that, I mean, I've been going to the dermatologist for I don't know how many years now, probably eight years or so. And the never discussed diet, never discussed hydration, never discussed vitamin D, never discussed the red light therapy, none of those things. And all those things are the things that I think made the greatest impact on my psoriasis. When I look at like, because they promote the steroid creams like crazy, like that's their result. And they work, you know, saying you put a cream on there, like it definitely will reduce it. It's because they're looking at things through a particular filter and a lens. And their filter, I mean, when you're a hammer, everything looks like a nail, right? We've heard that before. And they're trained quite extensively on what kind of medical interventions they can prescribe you to help you with your problems. So if you go in there and you have a skin issue, they don't really have a whole lot of training on nutrition. They don't have a whole lot of training on lifestyle. They're privy to it, but not a whole lot. They know what medications will work best for you. And that's just the filter that they see through. And it's crazy. I was watching that show series on Netflix diagnosis. Yeah. Oh, you watched it? Yeah, how'd you like it? I love it. I love that show. Oh, so I played this game, right? We'll turn it on. And then within the first 15 minutes, I guess what I think they have. You wanna know what's crazy? I'm like, fucking 100% right now. 100%? I'm 100% right now. Now I don't know what the- You called Gulf War Syndrome? No, no, no. What I mean is I'm 100% with guessing with what the top doctors will guess. But no, I'm not a, yeah, it's a guess, right? Yeah, you know what was interesting? One of the symptoms too, and I was trying to describe them like, that sounds a lot like rhabdomyoosis. Oh, with the late, the girl? The girl that I had all the contractions. That one I actually guessed on the dot. As I saw it, I guessed, and I thought, oh, she has a metabolic disorder. Her muscles are breaking down. Right. And then I said, no, it's not the glucose one. It's gotta be the fatty acid one because she can still walk. And then it kicks in. But anyway, but anyway, I'm watching that one, the guy with the Gulf War Syndrome. So this guy's got these crazy symptoms that seem mysterious for 10 years doctors trying to figure it out, but it's because they're looking at it through a particular lens. They're not looking at it through the fact, oh, you went to Gulf War and one third of everybody that went to Gulf War has these series of symptoms. One third, it was just an incredible statistic. Yeah, anyway, so when they look at things through that lens, it's tough. Like if somebody comes to me and says, hey, my back hurts, the lens that I look through it is movement, exercise, mobility, do you have good recruitment patterns? I cannot diagnose a slip disc or a fracture, aside from the fact that, oh, you're really painful. You brought me, I have something wrong. That's not my expertise, you know what I'm saying? So same thing. Well, that's, I mean, and you watch it with Jessica. Cause like when I watch it with Courtney, it's cool cause she has the medical background. And so she's thinking already of like how, you know, they would treat or like test for certain conditions that I wouldn't have thought of versus, you know, I look at it more from, you know, a musculoskeletal kind of perspective and also like, you know, the nervous system and, you know, nutrition and so. Much more holistic. Yeah, more holistic. So it's kind of fun that way cause you are kind of like trying to guess with all the rest of, you know, the doctors and the different patients. All right, I'm solo watching. Yeah, it's on Netflix. Yeah, it's very emotional. It is though. Yeah, it does tear at you. Well, because you see these people with these terrible, the second one I skipped with the kid, I can't watch that. Yeah. No, those ones. Oh, yeah. I can't watch a little kid be sick and no one can help them. It just fucked me up too much. But it's hard because you're watching this and these poor people who are, have whatever ailment they have. Like the first episode was about this young girl who all of a sudden started developing this severe muscle pain, just severe. It kicked in. She couldn't fucking move. And then right afterwards her urine would turn like coca-cola color. Her CK levels would go through the roof. So obviously her muscles were breaking down. They can't figure out what the fuck's going on. And it's tough to watch because you got this young girl, she's got all this promise and no one can figure out what the hell's going on. She can't figure out what the, you know. And then they come up with a solution. It's pretty good. But anyway, very, very compelling series. Anyway, I wanna know about you guys' weekend. What'd you guys do this weekend? 20 year, bro. Oh yeah, you're 20 years. Oh yeah, yours is much more exciting than mine. Oh shit, that's right. I did. I did. You had a 20 year reunion. Yeah, well, you know. What was that like? Let's see. You know, I could talk a whole episode on this thing. So I'll probably just share the, do you wanna hear the real crazy stuff too? Like the fucking. When you got there, dude, like, I wanna know like what you saw right away. So I'll tell you this, I was telling Rachel this morning that I was very, very impressed with our girls in our class. So, and I listed all their names off that and this is all part of like our tighter click. There was probably 25 or so from like my real tight niche click of people that were there, maybe 20, maybe 30 that were there. And there was seven of the girls that were like the ones we were, like I dated three of them, my best friend dated one, like we all were really, really close. All of these girls are married and have at least two to four kids and they looked amazing. Oh cool. Yeah, they looked better than in high school, man. Like I was like for 20 years later and that's not what I thought I was gonna walk into. I thought for sure. That's not typical. No, the guys look like shit. Yeah, all the guys look like shit. There was like, there was, there was actually not a single guy who I could say looked better today than he looked, you know, 20 years ago. The women actually did, looked really good. And then of course there was always their succession role. There was a few girls that I remember being just absolutely amazing. Everybody was chasing them in high school and they just definitely didn't look that way 20 years later. But the core group that I hung out with was, no, they were amazing. I was so surprised that the guys, quite a few of them were mad. Another thing though that I thought was amazing was a lot of people. I come from a very small town. So, you know, it's kind of common. Part of why I wanted to get out and why I live in the Bay Area and the city was, you know, it's kind of common that some people get stuck in that small town. You know, you end up working at the local mechanic shop where you kind of get and then you have your kids there and they go to the school there and I was not interested in that. And to somebody who likes that, like to each their own, you know what I'm saying? If that's what you desire to do, like I wanted to get out and do more and be more and everything. So, you know, I kind of thought I'd come back and there'd be a lot of that, like a lot of like small town feel and working at the local gas station or whatever like that. But man, a lot of these guys that, you know, we're out of high school that you didn't think we're doing much with their life. They got into some basic construction or roofing or concrete or landscaping type of job. You know, 20 years later, they had taken all that time and they had built something themselves and were very successful entrepreneurs. Oh, phenomenal. So a lot of very successful guys that were, I wouldn't have guessed to be that successful when I first graduated and kind of were hearing about what everybody was doing as we left and went on our way. So that was really crazy. We've had two people die in our class. Oh, wow. Driving accidents? No, no, one was a boxy, both were drug overdose type things. Oh, that's terrible. Yeah, and then one of the girls, I was at our table, this is the kind of crazy story that I wasn't sure I was gonna share it out, but fuck it, I was at the table and I'm like, hey, where's Nicky at? And so I was like, what, you didn't hear her? She's in prison, like prison. Yeah, no, she's not doing jail time. She's in prison. Wow. Yeah, and she's in, and this was like this little petite cheerleader girl. Okay. And I'm like prison, fuck she doing in prison. And she, so check this out. You know, what's that call? Were the, is it SIDS? SIDS were the baby. Oh, right, right, right. Sudden infant death syndrome. Yeah, right. So that's originally what got kind of diagnosed. You're gonna piss me off right now. Yeah, so she fell asleep, rolled over on the baby. Oh, fuck. And it gets worse when they, and why she's in prison is because when they tested the baby's bloodstream, it had methamphetamines in it. So she had been doing meth and was breastfeeding her kid and- And then passed out or whatever. Passed out and rolled over and stuff. Wow. Right? I was just, whoa. That's dark. Hell of dark. That's terrible. Right? Crazy. That was crazy. What else happened at that event? You know, there was, there's, I didn't bring Katrina. I bought her a ticket, even though she didn't know I bought her ticket. I bought her ticket in case like she was like, how come I don't get to come or she wanted to come? And then I would be like, you can come, I got you a ticket. Like that was the, I really didn't want her to come. And I didn't want her to come because, you know, a lot of this, I don't, there's a core group of people, probably about five or so that I went to high school with that I still am really close to and I still talk to them on a really basis. And that was who I wanted to see more than anybody else. And then everybody else was curious about seeing. But then you never know, dude, like who has evolved from being the drama high school. And sure as shit, there's always that one or two that they're exactly the same as they fucking were they would have been just been a pain in the ass. Yeah, yeah. And especially when I know that they're part of our group, you know, so they're going to be around you. Adam. Oh yeah. And drunk and, I mean, spilling all over people and just being obnoxious. And I just didn't even want to subject Katrina to some, the potential of that. And it's weird at like, maybe, and I'm apologizing to any ex-girlfriends that potentially listened to this show. I'm probably, I was probably more of an asshole back then where I would put, I would probably put them in that situation. This is, this is how I would do shit. This is, you know, sharing what an asshole I probably was. I would probably put them in this situation as like a test, like, if you're cool chick, you'll figure this out. You know what I'm saying? Like that's what I would do in the past. I'm totally different with Katrina. Katrina, I'm very protective. She's won you over. It's already done. Yeah, exactly. There's like the old me would have like, yeah, let's break it down. And I'm like, I don't know what to do with her. I don't know what to do with her. I don't know what to do with her. I don't know what to do with her. Let's bring the new chick. Let's see how she handles this situation. You know, she's bad. She's going to be able to handle this where it's funny. Katrina probably would have handled herself just fine. She would have been fine. But I'm so protective that I wouldn't even want her to have a bad night or go through any of that potentially that I'm like, nah, it's cool. You should stay home. Wow, crazy. Good for you. I don't go to mine. I don't care. You know, so. So what, I mean, what were you guys just like, had music and everybody's dancing, like just chatting? Like, what was the format? Yeah, so they held it out the country club. It was like 90s music playing. Yeah, they totally played. They had a live band music factory. They had a they have a live band who played all the cover songs from shit that was during our era. Yeah, so that was kind of that was always kind of playing the back, although I never really paid attention to music. You're constantly mingling and talking to people. Right. But you know, it's funny. It like real quick. And I was telling so I met up with a couple of my really tight friends before that I wanted to have lunch with and hang out before. And I was like, you know what I'm most worried about going is running into people that I should know and like just a blank, like not knowing your name because I like I try to think of like people in my class that I have like kind of memories of and I'm like, I don't remember their name or any of this shit like that. So I was kind of worried about that. But it tripped me out. Soon as I got there and I may probably because of this, like so we used to have a courtyard that was massive were most all during breaks and stuff. Everybody hung out and in that courtyard, everybody migrates to their clicks, you know, there's your and you and they the fucking layout was like the same. No way. Yeah. Not like the place is not the same, but the way people just kind of went, you know, to their areas of like their clicks, you know, and everybody kind of like you show up to get your name tag and then I was and then because of that, I could start to make associations. I'd be like, oh, that's so and so because I could see they're hanging out with someone else. And then I and I'm picturing them standing next to each other. It was that was a trip. Now, was anybody familiar with what you were doing? Was anybody following the show? I was nobody. Nobody. Nobody knew it. Not until I got out to the bars, which was funny. So at the reunion, which is actually really nice for me. Like I didn't want to go there and talk about me. And when I mean, people ask me what I'm doing for work. Like if you didn't know, I pretty much downplayed it. Just like, oh, I'm still in fitness because everyone knew I wanted to fit. I've been in fitness since I was 20. Sure. So I'm just like, oh, I'm still into the fitness thing. And they're like, oh, you're still personal training. I'm like, well, kind of not really. I kind of like talk about personal training. I have this podcast thing that I do and a media thing. Like, so I just kind of downplayed most of it. I wanted to actually learn and talk to other people more than anything else. Later on when we got to the bars, we went to the bars later on. People recognized me that we're actually not in my class, that we're other classes, that we're like fans and came up. And then that's actually when it got kind of awkward and weird because then they were like, oh, might put bad on them. And then they were walking around because they knew who I was. Ooh, slavery. Yeah, they started. And then I got, then I felt weird. You know, yeah, it is awkward. It's awkward too when you're around people that have known you since you were a kid. Because then it feels like I'm like, I'm not trying to be like that cool guy at all like that. So that was a little bit weird. But speaking of the bars, so this. Any inappropriate hookups? Not that I. That was always my favorite. Not that I. Watching people like. Not that I know of, but a lot, there was a chick there that was there with her husband of like nine years. And she was one of the ones that got really wasted in the sloppy. And, you know, she's like talking shit about him. And he's like 50 feet away because she's like hella drunk. Oh, I've been trying to get rid of him for years. Oh, yeah. She's like totally throwing herself at all. All the guys and stuff. Oh, yeah. Yeah. So that was that was a little weird. It's going to be a long car right home. Yeah. So that was kind of funny. But listen. So at the bar, there's this thing. I want to look up the company. So I don't forget the name of it. I believe it's a way to say Doug touch tunes. Yeah. Touch tunes. Okay. Have you guys seen these? What? No, probably haven't because none of us are in the bar scene anymore. Rachel, have you seen touch tunes? Okay. So check this out. This is this is so brilliant that I haven't had a chance to do this yet, but I'm going to do it today. As research and see if they are publicly traded or not. So it's a jukebox, but it's like instead of, I mean, it's the new modern jukebox. It's this almost, I know, I would say it's probably actually the exact size of our TV. So it's about that big. It's on the wall and it's just like basically a virtual jukebox. You know, you can go over and you can swipe at it and the song that's playing is coming up. Nothing special and it's playing the music like, but what's sick about it is it connects to an app. And so I download this app and any bar that has these, what you do is, and they're smart cause it's not dull. It's not, I bought tokens, which by the way, I have no idea how much I spent. I'll have to go back and look later on, but I bought like 54 tokens. And then the I can be in the bar anywhere and I can change the jukebox through my phone. Yeah. Not even the brilliant part yet. Okay. That's cool. Right. So that's again, it's just convenient. It's really simple. It's easy. The brilliant piece is I can pay for extra tokens to jump anybody else's song. Yeah. So let's say you're like, like an asshole like me. Oh, it's going to piss some people off. And you want to control the bar all night long. And you don't give a fuck about spending an extra 50 or a hundred bucks for the night. You come in and I just like put all my lists and pay all the extra money. So I'm hopping everybody's song and I control the jukebox. That would be the funniest thing to do to go into a bar and fuck with it. Bro, put on some metal. I went into a country bar and I started playing Travis Scott. I fucking switched it right up just to be that guy. And no one knows who's controlling it, but I'm paying extra money to have control of it. I was like, this is fucking brilliant. Who ever thought of that? Then you have people battling. Why does Paul Abdul keep coming up? Yes. Yes. Isn't that great? I love that idea. I know. I want to go to a bar just to fuck with people. So we will even know. And I think I just rickroll everybody. Yeah. Yeah. They're going to give you up. Every song. Spent 200 bucks. Yeah. And on a popular night like that, when there's lots of people in there that are all trying to control it, you can kind of keep hopping their songs by doing that. And then it just whoever doesn't pay extra to do that, it just... See, that makes me think that it won't work out because I wonder if there's going to be a lot of assholes at every bar. And it was like, this fucking song on the bar, the bar owners will be like, yeah, we're going to turn this show on. Everybody's keep clearing out. Yeah. Yeah. Because he's the one willing to spend the money. I don't know. I don't know, but I thought it was... I thought it was absolutely brilliant. So you control the music all night. Uh-huh. I mean, that's kind of fun. We went to two bars and they both had this thing there. So when we get to the next bar... I haven't been to a bar in forever. Must be doing well. Yeah, exactly. Yeah. I haven't been out. I didn't even know this existed. It was obviously none of us are bar hopping today anymore. So... So you stayed out late, dude, till three in the morning. What? Wow. Like a champion. What are you doing? Hung over. You're just like, I don't sleep anyway, right? Yes, that's exactly what I'm saying. Yeah, if you got more sleepy. Yeah, yeah, yeah. Hung over. Did you do the charcoal? Oh, man. I didn't have... You didn't bring yourself. I can't drink without you. Yeah, you got to bring something. That was the moral of the mistake. Was I cannot go that hard without Sal anymore. Like, because... I'm the brakes. You are. You're the gas. You got to have both for the car to go properly. And I didn't think I would... I didn't realize I was... I was telling Katrina... I'm the turn signal? I don't know. I don't know. No, you're the nitro. I just want to continue. Yeah, you're the fucking nitrous. Yeah, cool. Yeah, don't add the Justin. Be careful. We're flying off the fucking side. It may blow up. You and I together would be all bad, Justin. It would, yeah. We need Sal to ring us. Make sure you guys stay alive. The angel would blow. I'm not trying to be an E Hollywood story. Yeah, right. True Hollywood story. I had a really good time, though. You know, it was... I didn't go to any of the other reunions. I think the five-year, 10-years, kind of like, whatever. But it was cool because... And this is why. Because 20 years later, man, a lot of people have changed. And a lot of people have done some really cool things. And it was neat to... And I, for sure, link back with some people that I'm like, oh, shit, I'm going to make sure that I stay in touch with him and stuff. Like, he's doing some cool business moves that, you know, we might cross paths somehow one day. Like, so that was cool. Good for you, man. And for the most part, everybody was really cool and chill. I thought it was a cool bit. Nice. Justin, do you have any rat updates for us? Yeah, well, I was actually reading more about, like, this problem in New York. And this has been an ongoing thing that's like... They're starting to put out more... It was like 38% higher amounts of rats now that they're dealing with. And they've tried so many different methods to get rid of them. It's like creating this crazy business opportunity for, like, exterminators to come in and pitch ideas to the city. And they give them, like, these million-dollar contracts, like, a $6 million contract for the year to, like, try and solve this problem. So they've tried everything from, like, where... Like, the main problem of when they get into the trash, people's trash, though, they tried to basically, like, get the type of trash bags that are lined with some kind of mint so that that repel... It's like, they don't like to eat through it. So that kind of work didn't really work. I guess the latest one now is, like, this vat of, like, some kind of vinegar that they're putting, like, these traps of, like, vinegar out. And they're trying... They're just hoping that that will kind of take hold and they'll be able to reduce the numbers. But the numbers are getting crazier and crazier and crazier. And it's like... I think it was, like, 4.4% across nationwide. Like, pest control's gone up, like, crazy. So there's this, like, this sweeping rodent problem. That's a good thing to note for investments. Yeah. This is good for Casey, too. Oh, that's right. He has, like, companies he works with. Yeah, no, that's what their number one client is, pest control people. Oh, yeah. And meanwhile, I'm trying to, like, solve this with a stupid cat that just, like, hides all day. The cat doesn't do anything? No! He hides in his little home and he's just scared and I'm like, oh, my God, you're worthless. How are you gonna make him get mean? I don't know. I don't know. I might have to, like... You got, like, an ADD train or something. Just walk by and just... Rah! You know, like, make sure he's, like, at alert or something. I don't know. Oh, man, that sucks. I was in the city all weekend with my cousins... San Francisco? Yeah, he just got engaged to a lovely young lady, great couple. And so we were up there and two things, one, I probably walked, I don't know, 40,000 steps, 30,000, 40,000 steps on the first day. I'm not used to walking that much. Well, I don't realize how sedentary we are. Oh, yeah, that's bad. I don't move. After doing all that walking, I was, like, sore. I got fucking sore from walking. That's embarrassing. That's really embarrassing. You just admitted that, right? I know. Super embarrassing. I got sore in my, like, the muscles around my hips, you know? I still think the most embarrassed I was was when the Wii came out with the Wii Sports and they had the boxing. I was, like, sore for a whole week from punching air. That was so pathetic, dude. But anyway, his girlfriend is, she's an ultrasound technician. And she does, well, she's a manager. So she does ultrasounds and she'll look at people's kidneys or their livers or their ovaries or whatever and examine them so she's like, you guys want a free ultrasound or whatever? So I'm like, pfft, hell yeah. Sure. So I go over there and she did the, she looked at everything on my inside. She even looked at my prostate. Now, don't get excited. Whoa, whoa. Don't get excited. You can actually do it from the stomach area. That's what she asked me. She said, do you want me to look at your prostate? My cousin's right there. I'm like, I don't know. Is he cool? I don't know. See you guys. What's going on? You got big enough gloves. Yeah. But she looked at everything and the words she used to describe my organs was beautiful. Just wanted to share that with you. That's what she said. She said, this looks beautiful. Wow, this looks beautiful. So you guys know how my hypochondriac, right? Yeah. Greatest day ever. Oh, right away. I'm like, let's go get drunk. Are my livers healthy? Let's go get destroyed. Yeah. You know? Anyway, it was a good time. So now I have the hookup for ultrasounds for myself. That sounds like a party. Yeah. She looked at Jessica too. She's all good. She looks at mine. Oh my God. Yeah. There's a war going on in there. There's a lot of poop. Yeah. Yeah, lots of backup. Yeah, anyway. Anyway, I was also reading this paper on cannabinoids. And I'm going to read a little excerpt from it because I want to talk to you guys about this. I thought it was fascinating. This is something I've read about in the past. So with cannabinoids in the body, because their body makes its own cannabinoids, they call them endocannabinoids. And the way they work in the body, scientists have likened them to light dimmers, light dimmer switches. So it's like, you go in a room, you turn a light on. And then there's that little dimmer switch that allows you to make the light brighter or darker. Well, scientists say that the cannabinoid system in the body works that way. Because they communicate retrograde. It's called retrograde signaling. And it's the principle mode by which endocannabinoids mediate the type of plasticity that synapses have. So what that means is the way that the synapses tend to communicate is things will go from pre-synapse to post-synapse. So dopamine will go from pre-synapse, post-synapse, you get your dopamine or whatever, serotonin, whatever. Cannabinoids go retrograde. They go from post-synapse to pre-synapse. And what they're doing is they're communicating to the synapse if they need more or less of things. And so what they're doing is they're literally modeling, they're improving the plasticity. It's the T-baxis. So it regulates. It's a regulator. It's totally a regulator. And this is why cannabinoids have such a wide-ranging effects. This is why some people- Because it basically could help with almost anything when you think about it like that. Yeah, when you think about it that way, right? So like, let's say like, you know, people who have pain or anxiety or PMS or migraines or inflammation, and they're like, well, how the hell can supplementing with like hemp oil extract, you know, because that's got lots of cannabinoids. How the hell can that help all of those different things? Well, if you have an imbalance in the way that your body's communicating with itself, that can help regulate it. And there's something that is, that they're trying to find, but they're- It's widely believed that this exists in humans, is known as endocannabinoid deficiency syndrome. So either because of lifestyle or because of genetics or both, some people start producing less and less of their own natural cannabinoids. And so the result of that being more pain, more anxiety, more inflammation, maybe even cancers and stuff like that. So supplementing with cannabinoids, phyto cannabinoids that come from a plant, will help give your body more of kind of what it needs. And this is why some people have such amazing benefits from supplementing with cannabinoids. But the other part of it is also why it's important to use a wide range of cannabinoids and not just focus on just one. Because they all seem to work a little differently and they all seem to work better. I've told you guys about the entourage effect. So like our partner Ned, their extract is full spectrum. So it's got all the cannabinoids. So you take that and then it helps bring your body more towards its balance. I wonder how many people, because this is such a hard thing for the average person to measure. How do you know if it's regulating well for you? It's really hard to measure. You can, it's basically going to be like, do you feel better? Do you feel better from taking this particular thing? But at the end of the day, what I would recommend is figuring out why you feel normal when you supplement with phyto cannabinoids and figure that out. You know what I'm saying? Not like, oh, I found the cure. Now I've solved all my problems. It's okay, figure out why my body needs this. This endocannabinoid system, have they been able to kind of really pinpoint the sites where there's the most in the body? The gut is one of the most, right? There's two receptors that they've identified. The CB1 receptor and the CB2 receptor. And one of them is most present in the nervous system in the brain. And the other one is more prevalent in other parts of the body. But those two receptors, here's the crazy part. This is why it's so, again, this is why there's so many wide-ranging effects. Those two receptors are among the most predominant or plentiful, what are called G-protein-coupled receptors in the body. G-protein-coupled receptors are receptors that pharmaceutical companies tend to target because they're on the outside of the cell. From what I understand, this is not my expertise, so if you're listening and you're a scientist and I'm fucking this up, please DM me. But from what I understand, when something attaches to these receptors, they tell the cell to do something on the inside of the cell. So they tend to be targeted by pharmaceutical companies. Well, these cannabinoid receptors are among the most prevalent. They're everywhere throughout a whole body. So you'll find certain receptors that are like, oh, these are mostly found in the eyes or these are mostly found in the liver or whatever. The cannabinoid receptors are found everywhere. And the highest density being in the nervous system, the gut, like the stomach, they're found in bone. There's a lot in bone. Well, this is why they can make so many magical claims of it helping all these things. Or why there's so many anecdotes, I would say, right? Why there's so many people that are like, oh, no, it works for this. And the person's like, oh, it works for that. Like, how can it relax you but also give you energy or for some people? Or how can it take away from pain but also help you with your autoimmune issues? Like, and I used to think it was, boy, I used to call so much bullshit. I'd be like, that's stupid. There's no way. It sounds like magic. Yeah, it was a snake oil or whatever. But no, when you look at the fact that these cannabinoids or receptors are everywhere that your body produces these cannabinoids naturally and that they, one of the main modes of operation is through retrograde signaling. Now it makes sense. It's everywhere in the body and it's telling your body how to regulate itself. So if anything's off kilter, then it makes sense that cannabinoids can be part of the bringing things into balance. Built in diagnostic systems. Yeah, isn't that fucking weird? Pretty cool. Isn't that wild? It's very cool. Yeah. Speaking of cannabinoids, it reminded me of Mexico's proposed new drug laws. Have you seen what they're talking about? No. They're going to open it up or what? Whoa. Wasn't it like, like opium was, like they're going to make it like somewhat, like they weren't going to like come down and arrest people if they had found it? Well, so this is from Mexico's president. So Mexico's president, I'm going to read this first paragraph here. This was a news week. Decriminalize. Mexico's president released a new plan last week that called for radical reform to the nation's drug laws, and they want to negotiate with the United States to take similar steps. Really? Yes. Wow. Now, why would they do that? Because if Mexico has a- They've already have a ton of drugs that are being sold over there. May as well get some tax money on it. Well, well, would it really- Well, the big thing- What was the power of the cartels? Mexico has a terrible black market going on for drugs. That's what I'm saying. Some cities are taking over. There's so much going on. You may as well tax it and get some of it. Well, here's the thing. If you want to get rid of the drug cartels, you either can get more guns and kill them or allow the free market to out- You out-compete them. Out-compete them, in which case now they're battling with the market, which is a far more difficult strategy. Also, the reason why they want America to change our laws is because if we have strong prohibition laws, their drug market- Their cartels will stay in business just supplying America. Right. And so they're like, we need to- And I think this is a worldwide phenomenon. I mean, I made this prediction four years ago. I'm going to make it again. I think the next 10 to 20 years, we're going to see major drug reform in the way of decriminalization of many drugs because the drug war has just failed. But it's crazy that Mexico- Because Mexico had the craziest drug loss for a while. They went the opposite direction for a second, where they were militarizing their police. Yeah. They were lying. They had to fight fire with fire. The only reason why I don't think that'll happen is don't you think that people with as much power and money as like these cartels are not in the pockets of our politicians? Like you've got to think that- Oh, they'll become legal is what they'll do. I think- You've got to think that if you're a drug lord and you've got millions and millions of dollars and you've got so-and-so senator or whatever going in somewhere- Keep it illegal. Yeah. Keep it- I want you to keep it illegal, right? If I'm a drug guy, and a lot of people don't think that way, they think it would be the opposite. Like if you're a drug person and you're creating all these drugs that you would want it to go legal so you could sell more drugs. No, it's not true at all. I want it to be illegal because it drives the price up. Well, what I think will happen is what happened- Yeah, it's tax-free. What I think will happen is what happened to cannabis is that you had all the drug dealers and producers move to the legal side and try to make money the legal way. Because the reality is this with the drug guy, with the drug cartels. The way that they regulate their market is through violence because they don't have any other option. If you're a drug dealer and someone steals your drugs, you have no legal way of getting your money back or persecuting anyone. So the way you get your money back is through intimidation and violence and that just escalates. If it becomes a market where it's decriminalized and they find ways to legalize it, I think these drug cartels will try and become legal. I think that they'll take their money and try and invest and become legal, which- Well, ultimately, they'll have to. They'll have to. Yeah, I don't know. Ultimately, they'll have to. What I'm wondering is I don't know if we can get it. I don't know if it'll be more tempting for the guy or girl who has the vote or the say and it becoming something and then getting paid off a million, two million dollars or whatever the crazy number is for them to make sure that it doesn't go through. Yeah, I don't know, man. It's weird. And I think that there's a kind of a happy medium because, again, I was up in San Francisco this weekend and San Francisco's laws towards personal drug use, especially for the homeless, is like they leave them alone. Nothing. Yeah, like if you're- Meanwhile, if you earn the NRA, apparently, you're a Nazi. Yeah, did you hear about that? What? Yeah, San Francisco voted to declare the NRA a terrorist group. Yeah, yeah. But again, meanwhile, you could do heroin and take a- And walk around naked. Yeah, nobody will stop you. Totally consistent. Yeah, I think there's a medium. I think there's a happy medium. It's like, okay, drug use is decriminalized. You can't do it in public though. Sorry. You know what I mean? You want to shoot a parent? Go to your house. If you break any laws while you're on heroin, you're still going to jail. There's no excuse, you know, that kind of stuff. But I think it'll be interesting. I think this is a whole total reversal on- We've now been in like, what, five decades of hardcore drug prohibition. And it probably hasn't done anything. It hasn't worked. It's cost us, I don't know, how many trillions of dollars. Caused a lot of problems. I don't know, man. It'd be interesting, yeah, to see how this plays out. Yeah, we'll see what happens. All right. Our first question is from JJD101717. What is the relationship between strength and endurance? Are they inversely related? Would it be possible to train both? Yeah, great question. Not inversely, though. Somewhat. There's somewhat of- Here's why- They're conflicting goals. They can be. And here's why. So think to yourself what kind of physical adaptations would occur to maximize strength versus the types of physical adaptations that would need to occur for endurance and compare the two. So let's talk about strength for a second. For strength, you're going to want a central nervous system that fires forcefully and completely. So it's the CNS is like the electrical outlet. Like you plug it in, you get the juice. Boom. You want good, strong juice coming out. Quick and hard. Quick and hard from the CNS to give you lots of strength. Or just a good solid signal. As far as the physical adaptations, bigger muscle fibers contract harder. So you're going to want bigger muscles. This is why training for strength produces bigger muscles than training for endurance. You don't need to worry so much about energy efficiency because- They're usually in bursts. Well, yeah, you're not- Short bursts. Yeah, you're not doing strength for long, long periods of time. Although you are improving your energy efficiency when it comes to the short bursts, your body will learn to produce the fast types of energy faster like ATP, right? ATP is that explosive energy. So your body will become more efficient at producing that. You may- Your body may be able to store more ATP as you train for strength. That also means your muscle fibers get bigger. So overall, bigger muscles, louder central nervous system signal, those are the adaptations. Now let's go to endurance. For endurance, you need a muscle that can contract not very forcefully, but one that can contract for long periods of time. You need energy efficiency in the term of- in terms of the type of energy that you're going to be using for that type of contraction, which is glycogen and fatty acids. A big muscle, not a good thing. A big muscle, just like an engine for a car, a bigger engine will produce more power, but will also use up more energy and gas. So for endurance, you want smaller muscles- You want to be economical. Yeah, you want smaller muscles that are energy efficient, that can contract not forcefully, but consistently over long periods of time. Now that being said, it doesn't mean that these both don't also contribute to each other. Sure, absolutely. You can train just for endurance and actually get some strength. And you can train just for strength and get some endurance. So it's not- That's what I meant by I don't think inversely related is- If you push them to the extremes, they are though, right? If I'm pushing strength to the absolute max extreme, then if I train for endurance, I'll probably take away some strength and vice versa. So that's where they become- And so here's the thing with the body. The body has to make a compromise. So if you're asking your body for all these different types of adaptations, and the way you ask your body is through your workouts, right, through your workouts and lifestyle and diet, you're sending the signal, this is what I want. I want more strength, I want more endurance, I want more whatever. When you're sending your body all these different signals, your body has to make a compromise. I need a car that is both explosive off the line 0 to 60, but I also need a car that can travel for a thousand miles without having to get a new tank of gas. What you're going to get is something in the middle. Right. You know what I'm saying? This is why- Hybrid training. When I recommend how to train this way, I typically want to nail down the person to give me one of them a little bit more important than the other. So I want to get that from them. If you said to me like, oh, I want both, okay, that's okay. We can agree that we want both, but is there one that's a little more important than the other for you? Yeah. And then we're going to prioritize your programming that way. Totally. And the split's going to look something like this, where 60% of your training is focused on one, at least 60 to 70% is focused on one, and then the other 30%. So if we were to look at like days, it would be three days, if I cared about strength more than anything else, three days a week, I am training strength focus, and then maybe one or two days a week, I'm incorporating some sort of endurance training in there. Yeah. And this is too, like when I start looking into different sports that I have to really understand the athlete and what their desired outcome is in terms of like what attribute they're trying to build up more, like for like a soccer player, a rugby player, something like that, where it's sort of a hybrid of both, mainly like a rugby player, right? Because you have to be explosive, but also you're constantly running and being efficient with your energy. So what position do you play? Like are you all on the outside where you're just running constantly and you need to really focus a little more on the endurance end of it? Are you really explosive and the go-to guy out of a scrum to go right up and try and score? And like, so just as a coach to get a little more insight on those specific things, you can train for both, it's just gonna take away a little bit from both ends of that spectrum. Absolutely, so consider that for yourself. Which one do you want more? Do you want to be extreme in one or the other? And then here's the final thing. They can both be a detriment to the other in the sense that if your strength is so bad, let's say you have terrible strength, you're very, very weak, your endurance will suffer also. So even if you're looking for maximum endurance, you have to have a certain baseline of strength in order to perform that endurance. And if your endurance is so terrible that you can't even perform your feats of strength, then the endurance, the lack of endurance is taken away from your strength. That's the other thing to consider. So I know for me as a lifter, somebody who's always interested in lifting weights and building muscle and getting stronger, I remember years ago, my cardiovascular endurance was so bad that I would get on a stationary bike and in 10 minutes I would be breathing hard. So I started training my endurance a little bit and I got stronger as a result. But it was because my endurance was so bad that it was holding me back. This is why I run my occasional mile, just to kind of get a pulse on that. I'll run a mile and see how tough a mile is for me at whatever pace on the treadmill. And if it's something that I haven't done in months and I'm suffering from it, I'll kind of pick it up where I'm doing it one time a week or so, which is what I'm doing right now because I just recently did that and I was gassed when I was doing it. I was like, oh, shit, okay. This is probably even affecting my weight training. I'd probably be getting better lifts if I had a little bit more endurance. So all I do is now, once a week, I'll start my workout with, after I do my mobility work, I go right over to the treadmill, I do my mile, I try and push my intensity on it, see if I can improve on my time, and then I go into my training program. And so that kind of keeps that at that level to your point, so. Next question is from Arhanx1. What are your go-to exercises for working the serratus? Oh, yeah. One of the most neglected muscles, I guess, of the upper body in terms of training and strengthening. You know what's funny? In the 70s, Arnold popularized serratus training quite a bit. He talks about a time, one of the very few contests he lost as a bodybuilder. He lost one contest. I don't remember which one it was, if it was a Mr. Universe, to Frank Zane. And Frank Zane, for those people who don't know who he is, was this bodybuilder who was much smaller. So Arnold was the mass monster of his day. He was just a big, beefy bodybuilder, big arms, big chest, big back. And Zane was this much smaller, probably 60 pound lighter. Zane. Nice. Dad jokes are great. He was chiseled and lean. And one thing that Zane had over Arnold, and why Arnold lost, was Zane had this amazing chiseled body in this incredible serratus muscle. The serratus muscle almost looks like abs that come up the sides of your body. Yeah, like gills. I think they're called gills. Yeah, up underneath the armpit area, right? I could see that, yeah. And Arnold looked and broke that down and was like, I'll never lose like that, because of that again, and started doing all these serratus exercise. In fact, if you go to, if you have his Arnold Schwarzenegger encyclopedia bodybuilding, one of my favorite old school bodybuilding books, he writes about exercises specifically for the serratus. I don't remember what he recommends in there. What does he recommend? He does a cable pullover crunch. Yeah, which kind of hits the serratus, but it's not really a direct exercise. I'm a side plank guy with this, dude, because I can take a side plank and get other benefits out of it too, like posture wise. I think I could take somebody on a side plank, you get some of those benefits. Plus two, when we're talking about a muscle that's really, really small like that, that most people aren't even lean enough to see it. It's kind of tough to put a lot of energy. I've never tried to isolate. Well, here's why it's important. I have. When I was competing, I was. I tell you that's why. Honestly, that's the only time that I do it. Because you want it to look good. Yeah, and I also know that I'm going to get down to 3%, and it's going to be really shown. Otherwise, it's one of those muscles that you could probably directly train it all day long and not even tell a difference. No, but now here's what's important about it. It's extremely important for shoulder stability, because it attaches to the scapula, the shoulder blade, and it stabilizes it. And here's how you know when someone has a serratus problem. You watch them do a push-up, and their shoulder blades wing out. You ever seen that? Yeah. Where they get that, the shoulder blade sticks out and it wings anytime they push against something. That's because their serratus is not stabilizing their shoulder. This is why I think the side plank is so beautiful for it. Side plank and help. I like the dead stop push-ups where your arms stay straight out, and what you're doing is you're letting the shoulder blade come back and then yes, the scapula push-up. Thank you. That's the name I was looking for. Yeah. That's a great exercise. Yeah, I've done those. Yeah, that's good to train just overall, like getting better connected to your scapula. That's hard for some people to do. It is, and you can do them up against the wall to start, right? So start up against the wall and practice that scapula spread that kind of works the serratus. You know what, Doug, you should make a note. So Danny does that, because I know we've never taught that on the YouTube channel. Now here's an important point around this. Joe DeFranco did this post about this. This one of the things I love about Joe is you could tell he's trained a lot of people because he, just the way he communicates things, and he's like, you know, as lifters, we're always focused on bringing the shoulder blades back, scapular retraction, scapular retraction, scapular retraction. We never strengthen scapular protraction, and part of the reason why we don't do that is people are walking around with protracted shoulder, you know, shoulder blades all the time. They were trying to correct that issue. But we're not working the muscles that protract the shoulders, which can cause an imbalance, and so he talks about those scapular push-ups. Plus most of the real functional lifts are in that rounded position where you're hugging something in front of you, so. Absolutely. To that point, this is where I remember when I changed the way I did a seated row. So for many years, I taught a seated row with clients because so many people were in a very protracted forward shoulder position to sit upright and stay retracted the entire movement and never let the shoulder, but you want to feel your serratus actually roll the shoulders, roll the shoulders, and flare the lats and control it from there, and then pull them all the way back and go to the seat row, and you will feel that big time in there. Now a great way to connect to your serratus, because a lot of people have no idea what that muscle does or what it feels like, practice a front lat spread. This is a bodybuilding pose in bodybuilding. In bodybuilding, there's specific poses that you have to do. The front lat spread for the listeners who don't know what I'm talking about, it's the one where the bodybuilders, they have their hands on their waist, and they bring their chest up and their lats, their wings come out. If you can practice that pose and connect to your scapula, your shoulder blades to spread them out, what you're activating is your serratus. And if you include that in the seated row move, which is what I'm talking about, you will work it. You'll work it and you'll feel that, which is kind of what I do, like that's how I train seated row now, because I just make sure to incorporate it there. I wouldn't really target it. That's full range of motion. Yeah, it's going to get strong and definitely would be defined if I were to lean out, you would see it. A lot of people's shoulder problems are not due to the individual shoulder joint itself, or the humerus, the arm goes into the socket. A lot of people's shoulder problems come from the other aspects of the shoulder joint, like the scapula, the shoulder blade. And if your shoulder blade isn't... I love doing this to clients. It's hard to explain over the podcast, but I would have a client come in and I'd have them roll their shoulders as hard as they could, so they were kind of spreading their scapula. And then I'd say, now let's keep your shoulders rolled as far as you possibly can, now let's see how straight you can get your arm up above your head. It stops. And you can't. It stops right there, because any further, I need to be able to bring my shoulder blade back. And it was my way of communicating to them how important it was to get that shoulder position. Yeah, to get that mobility and the strength in the shoulder blade. So I definitely think, for those of you listening who've been working out for a long time, I think it's a good idea. You don't have to go crazy, but do some of these scapular push-ups. You should have control of it. Yes. The takeaway is that you should have control. That muscle, it's a very important muscle. And if you don't know how to train it, you've never felt it before, you can't control like a lat spread like that. It's an exercise worth doing for that exact reason. And then you can find creative ways to actually incorporate it in other movements. Yep. And you can get, I mean, if your pull-ups hurt, if you do pull-ups and your shoulder hurts, if you do bench presses in your shoulder hurts, so push-ups or overhead presses in your shoulder hurts, a lot of times it has to do with the scapula. A lot of times it has to do with that muscle right there. Next question is from Mike Dottore. Is drinking naturally-flavored seltzer water or sparkling water any better than drinking diet soda? I hope so. That's what I do. You've been pounding those like this? Yeah. I know. Me too. Fuck. The La Croix? The La Croix? Yeah. Well, most of them say naturally-flavored and it's not even like there's no sweetener in there. So, I mean, you're just getting like seltzer water with just like a pretend amount of flavor. Yeah, it's like, you know, it's like water that was like dreaming about berries. Yeah. You know what I mean? Like a fairy farted on it, you know? And then it became what it is. This water was transported in a truck full of strawberries, you know, but that's just no drink. I mean, I would- By osmosis. I would say it's a lot better, right? I mean, I think drinking La Croix is a much better alternative than Diet Coke. It's flavored with some of the natural oils that come from these compounds. So, if you drink, if you ever drank one of these, it's like it gives you the aftertaste of what you want. It's not really flavored, you know what I mean? It reminds me now, have you ever gone to like one of those, like a Marriott or whatever in the beginning? Like as you walk in, they have these vats of water with like you have mint or whatever in the water and it just infuses like that flavor. Yes, yes. Yeah, it's just there. It's inside it, but it's not like, it just kind of absorbs some of that. It's exactly like that. So, here's, I'll give you the pluses and I'll give you the minuses. Now, here's the plus. The plus is it's basically water. It's very, very minimal anything else, if anything. So, it's far better. And carbonation. Yeah, it's far better than in my opinion than artificially sweetened beverage. Here's the minus. The minus is that you're still trying to make water more palatable. Okay. Now, why is that a minus? Well, if it gets you to drink more water, I guess it's a plus. If it gets you to only drink that and you don't like to drink water, then it becomes a minus. And I've had clients like this. Well, it could also be, I mean, it could be a plus because the way I'm using it is not because I- It creates a stepping stone towards it. I'm not drinking it to get myself to drink more water. I'm drinking it so I don't drink diacose. Sure, it depends how you use it, right? Right. So, for me, because I still drink my big old thing of water on a regular basis, what I use it for is like, you know, it tends to be around dinner time for me and I want like a soda with that dinner. And when I have that feeling where I want a soda, we keep lacroix in there and I'll go over and have that. And it's something to do with the mouth feel of the carbonation and a little bit of flavor. That is, it's not very sweet, but it's a little bit of sweet and it's got carbonation flavor. It kind of tricks me into feeling like I'm kind of getting that sweet feeling that I would get from a Diet Coke and I know it's a much healthier alternative. Have you guys ever trained clients that will say things like, ah, I don't like to taste the water? Yeah. Yeah. That's weird, right? But that happens. It's like some dummy saying like, you don't like to taste the air. Yeah, I know. It's not supposed to taste. The air doesn't taste like anything. Why isn't there like scented candles out there? Except in Vegas. Yeah, I'll give you the cotton candy here. Well, that's why I could see one of the negatives is that if you get into this pattern of just I need to have something, my water has to taste like something all the time. Yeah. Your strength. It's conditioned it. Yeah, you're creating a bad pattern, a behavior pattern with what you drink. And then, yeah, water does taste bland because you've conditioned yourself to think that water tastes bland, in which case I would say stay away from it. But other than that, no, I wouldn't put it in the same because diet soda, far more palatable. Diet soda is sweet. Then way more shit in it. Yeah, like the flavored waters that we're talking about right now, they're not sweet. It doesn't hit the sweet sensations. It doesn't give you that kind of satisfaction. No, no. And so I don't know if it's going to make you want to eat more. Like I think diet, I know diet soda definitely makes you want to eat more. Definitely. But I don't think those waters do. No. I don't think so. Next question is from Hanhaw. What's the importance of having hobbies that aren't fitness or health related and where to start if you don't have any? You know what's cool? This question reminded me of something that my sister, Cassie and her husband, Tom, do. And I think it's really cool. They've been together for umpteen years now. They've been together 12. Yeah, 12 years. Yeah, I've been paying attention. You saw that. Well, that's like, what? That's insane. He's all umpteen. I follow her on Instagram. It's not two, 12 years. It's a long time, bro. So 12 years they've been together and my sister and him, they do this every, I think they do it like every three to five years now because they've done it a few times where they decide, it's just a fun way for them to spice up their relationship and make sure they keep their independence and doing new things is they pick up a new hobby. Sometimes it kind of is fitness and health related, but that doesn't need to be that way. It's like, it's more designed like this. And the way they decide this is they don't go like, oh, let's try this hobby or I think this, they actually start making a list of things that they enjoy and they like. Like, you know, oh, I like outdoors things or oh, I like tech stuff. Oh, I like things that are challenging and that is gonna make me have to get better and better at it. Oh, I like things that have gadgets that go with it. Like they start compiling these lists and they each do their own individual one because this is not a hobby they do together. It's a separate thing for them individually. And they, and that's how my sister actually got into paddle boarding, which she's heavy into right now. And that's actually how Tom got into downhill mountain biking. You know, he was like, his thing is like, I like something risky, you know, and challenging. I want it to be kind of physical and outdoors and Cassie, you know, so they had some things that were similar and some things that were different. And that's how they came about that. And then they just started searching online of hobbies that lined up with all these things. And that's how they came out with this hobby. And I think it's. That's a great practice. No, I think it's really, and I don't think you need to go. Like I know the question says, it's important of having hobbies that aren't fitness and health related. I don't think it makes a difference. Yeah, I don't think it's so important that it has to be like, oh, I do so much health and fitness. If I should do something that's non non fitness, I think I wouldn't do that. I mean, maybe you're a person who really likes doing physical type things. That's what I was going to say. I think the some of the value of the hobby is that you enjoy doing it because you enjoy doing it. I think sometimes people will choose hobbies that are health related, not because they like the hobby of it, but because they like the benefit. So it's like, I want to lose weight. So I'm going to get more hobbies that make me more active. When you ask them, you know, would you do these things if they didn't make you lose weight? They'd say, no, no, I wouldn't. I do think it's important to have hobbies that you do just because for the sake of doing them. Now, if that is working out, then that's great. Now, I can honestly tell you that if I could keep all my muscle and never lose a pound of muscle ever again, it's still a flight. I love the act of lifting weights, of the feel of it. I love the workout itself. So it's a hobby I would continue doing even if my body could maintain itself without doing any workouts, you know? Yeah, I just need something different for my own sanity. So I like to explore, for me, especially music. And at one point, Courtney and I both took lessons together, which I thought was, you know, it was great. It was a great experience because, you know, it was challenging for her because her mind doesn't really tend to go in that direction, very like analytical and, you know, it was used to being in a clinical setting and like everything had to be just so and to experiment and have to kind of learn an entire new skill was, you know, it was great to talk about, create a great dialogue between us. And, you know, for me too, like I've been looking for new things as well. She started rock climbing, you know, I started to kind of get back into playing music and getting into collecting vinyl and things and trying to get my music brain like fired up again. And so I just find it like, it's deeper, it's richer, there's more to life than just being like neurotic about some of the same old things all the time, like just experience more things. It's just a healthy thing. Well, to that point, and I think this is, this is something that I experienced not that long ago. And I guess, so maybe here's where there's some benefits of it not being fitness related or trying to find something aside just from fitness stuff is because at one point in your life, you may have something that doesn't allow you to do something physically. Like when I tore my Achilles, it was kind of like, you know, the weightlifting, basketball, all the athletic things that I love to do. And I remember kind of going through this little bit of depression and I remember what kind of got me out of it was reaching to the things that I had a lot of passion for like when I was younger and music was one of those just listening to music. Like I love music in all different genres and that was what really kicked back up the Spotify list and listening to more music. I was doing a lot of audio books at the time and I had kind of lost listening to music kind of fell out of favor for me. And so I tried to rekindle something like that. So I do think that there is some value for that because if you are, if you identify with being the fit person and everything you do is super physical and active and all about health, there might be something that happens to you in your life at one point where eventually that'll happen. I mean eventually you're not going to be able to be super active. Right. And so if everything revolves around that and you don't have something that doesn't require you to be really active that you don't also enjoy that could cause depression or make you just an irritable person to be around because now you physically can't do it which is what happened to me. I saw myself getting very irritated because I couldn't. And I don't do well with that because I do like to be physical. I do like to do active things. So, you know, having some hobbies that don't require the physical activity that also stimulate your mind or stimulate you emotionally somehow that you enjoy. Yeah. I think there's a lot of value. I also like it because nowadays we're so busy but we're not very active obviously but we're very busy and we're busy with a lot of things that we don't necessarily need to be busy doing. Like if you look at like the amount of time kids and even adults will spend on like social media. You know, if you take that time out that's hours of the week that could be dedicated to a hobby that will probably give you a lot more value than the distracting waste of time that tends to happen on social media. Especially when you start to make the connection like you've already made with weight training which is the meditative side of things, right? Like there's some serious value in doing something like so funny talking about this I've never done like the model planes or the ship in the bottle thing and just recently I thought maybe I'll do maybe I'll try that and you know what makes me- You've become such a dad. That's exactly what makes me want to do that is actually just the piece of nobody being around having to be so focused on something that's so detailed that actually I'm attracted to that right now like that thought of that of no distractions, quiet focusing on something just completely like being- This is why you have grown man. Dude, I got into wood carving for a minute. Same reason. This is why you have grown man with like train sets. You know what I mean? When I was a kid I'd be like so dumb why would you have a train set you're a grown man now I'm like that would be fucking cool. Peaceful. Yeah, he's just been hours making trains. I can just watch it going around in circles. You guys know that I've been like house shopping and looking at properties for quite some time now and there's one of the places I was looking at this guy has got a full train that runs through his whole house. I was like almost sold just from that. He's like we're not going to have a train that runs through- really come on that one Mr. Rogers did. He has it going through the walls upstairs downstairs. What? Yes, it's dope. It's a wood. I'll show you this house. It's a wood train. I think you should buy it. I know. I was talking with Jessica this weekend and we were talking about our living room or whatever and I'm like I think I want a fucking recliner. I think it's time to get a recliner. You know? It's like all the stuff that starts to happen is you become a dad and you get older you start to like realize the value. Yeah. They think about watching TV and a recliner. Ah, just sit back and watch 20 minutes and fall asleep. Why am I giving you kids the remote? Yeah. You shouldn't ever have the remote. Never. I never got it. And with that go to mindpumpfree.com and download our guides they're all absolutely free. You can also find us on Instagram. You can find me at Mind Pump Sal Justin at Mind Pump Justin and Adam at Mind Pump Adam.