 In this episode of Mind Pump, we answer questions asked by listeners, like you, what they do is they go to our Instagram page, Mind Pump Media, they post the question, we pick our favorite ones, and we answer them. Now we open this episode with fun conversation between the three of us. We talk about our lives, studies, and super random stuff. Even more fun stuff. And random stuff. So here's what we covered in this episode. We started by talking about Adam's glistening skin. He's got some nice looking skin these days. Because he's been using Caldera products, like a sheen, these are all natural products you can apply to your skin. Very nice stuff. We have a discount code for you. Go to calderalab.com, that's C-A-L-D-E-R-A-L-A-B dot com forward slash mind pump, and you'll get 20% off your first Caldera lab purchase. Then we talk about protein intake. I talk about ideal amounts of protein and how I'm recommending to one of my friends that they increase their protein intake. And of course, that led us right into different types of protein, animal protein versus plant protein. One of my favorite plant protein companies, Organifi, they make a delicious plant protein that's high quality amino acid profile. We have a discount for you. If you go to organifi.com forward slash mind pump and use the code mind pump, you'll get 20% off and on Cyber Monday you get an additional 20% off and free shipping. Then we talked about the bathrooms in the back here. They are getting worked on finally. It's a miracle. They were destroyed before. Then it gets really weird. Justin talks about this video he sent us about Chuck Berry. I'm not going to tell you that much more about it. You're welcome, everybody. You're going to have to listen to the episode to find out what kind of video we found on him. Then we talked about one of our fans, shout out to James Herman, got first place at his first OCR race using our program. You're the man. OCR. I talked about Shark Tank. I just discovered it, so don't make fun of me. Great, great show. Don't worry. Justin talks about his kid's invention. It wasn't that exciting. You could skip that part. It was a lot. It was very exciting. Very engaging. Then I talked about a study on how leg training affects the nervous system. I talked about a study from Harvard, it's a 75-year study on the secret to happiness. Then we get into the questions. We start answering people's questions. The first question, what are some good stretches to increase squat mobility? We go over that. Next question, this person works as an Uber driver, but their hips and butt hurt from sitting so long. They want to know what are some exercises or things they can do in between trips to relieve pain? Next question, this person wants to know what the most effective way to bulk is. We talk all about bulking, packing on muscle. Then the final question, this person's asking us, if we think that food affects your brain and mood, and we talk about how that may actually be happening. Also, right now, you are very lucky if you're listening to this episode when it's getting released, Black Friday Sale. This is by far the biggest sale we do of the year. This is the one. Ready for this? All maps programs, except for one, except for Maps Power Lift, but every other maps program. So that's Maps Anabolic, Maps Aesthetic, Maps Performance, Maps OCR, Maps Strong, Prime, Prime Pro, Anywhere, I think I'm missing one, Starter, all 50% off. Everything is 50% off, including our guides and our mods, mods where we have individual body part type workouts. So that's all 50% off, but there's more. We have bundles where we take multiple maps programs and put them together. We have like a hard gainer bundle. We have the business person bundle. We have a bundle that's got most of our most important programs called the Super Bundle, which will take you an entire year to complete. They can aid the bundle of love. It's awesome. We have bundles. All those bundles are already discounted. So they're already about 30 to 35% off retail, but we took an additional 25% off all bundles. This is all happening for Black Friday. This promotion starts when you're listening to this, but it ends midnight on Friday the day after Thanksgiving. So you need to act quickly. It's a very short sale. Holy smokes. Here's what you do to get the discounts. Go to mapsfitnessproducts.com and if you want 50% off individual programs, guides or mods, use the code Black Friday 50, that's B-L-A-C-K-F-R-I-D-A-Y-5-0, no space. And if you want 25% off all bundles, use the code B-F bundles. I want to know, Adam, exactly where you've been using your caldera. The oil. I'll only get personal here on the podcast. You do use a lot of that oil. Because I see you rubbing it all the time. It's on your hands, on your face, you know, like, where else? You rub it on your legs, your hands, your arms, your beard. And why? Like, what's your reasoning? Well, I use it on, well, it started, I was just using the serum on my face, which that sounds really weird. It does sound a little serum, but you know what? I'm still with you there. So it started with that, which, by the way, we got a bunch of DMs for, so Pete was so, when we first started with caldera, we did a story on the Mind Pump media page, and it was, you know, me applying it to my face. I think you did too, so I'm not sure if she, I think Rachel filmed both of us. We were putting it on each other's face. So it was sentiment. So you got a bunch of DMs of people actually saying that they're, you're supposed to, when you put serums or wash your face, you're actually supposed to do it in a direction, did you guys know that? Why? You're supposed to, you're supposed to- It's like going with the grain versus the grain or something. Yeah. Yeah. This is getting too crazy. Yeah. Maybe Doug, you can look it up. Like, when washing- Or do you just always rub it in the same way? No, no. It's supposed to be up. Like circular or up and down. So when applying face serum or washing your face, is there a purpose to the direction or whatever? Something- Google, I don't know. Do your job and figure out what I'm trying to get at here, please. But so a bunch of people were DMing- They said that you messed up? Yeah. Saying that we were doing it wrong. I didn't know you could do it wrong. Are you serious? Yeah. In the first place. I'm trying to think right now. Pores of the face are circular. Wow. I could see rubbing it on hair, how you might want to put it in a certain direction, but on skin, why? I don't know. But there was quite a few people. It wasn't just one person. Now you have your normally dry skin. Yeah. So I mean, to Justin's question originally, sorry. I got distracted. You got derailed there. Weird question you asked me about. That's how I roll. I have psoriasis. So yeah, I have abnormally dry skin and instead of using the steroid creams that like my dermatologist gives me all the time, using this natural serum actually does the job. It's been awesome. So I've actually completely stopped using the steroid creams that I have and all I use is the serum. So when it starts to get dry like that, so when you see me putting on my leg or on my side, top of my head and so with that, I have all these little spots that I try and stay on top of. Where your skin does look moist, nice and supple. People don't like when you use that word. They don't like that word moist. That was a bit, I don't understand who decided that was a bad word. That word used to be in all the commercials when I was a kid. Every commercial you saw on TV for any type of cake or pie or whatever, they say, wow, it's so moist. So all of a sudden it became disgusting. Nobody can. Oh, Doug's done something. Did you find something, Doug? Something here to apply, use a similar motion to your face, gently rubbing upward into the prop product is evenly distributed and the upward motion is key to help. It helps encourage tightening and lifting of the delicate skin that's extra prone to drooping. So when it's for your next skin, by the way, Adam, that's so I that's that's not true. So now I feel like that's baloney. So OK, now I've heard it's been debunked. So Rachel, like, you know, made me privy to it after we did that. She said, oh, you know, supposedly you're doing it wrong. You're supposed to do it this way. I believe it was Danny. I'm sure it's strokes. It was one of my little nerdy friends that, you know, went on the rabbit hole of research to figure out if there was any truth behind this. And he said he says he says it's not true. Yeah, he says that he I don't know if it's he talked to his dermatologist or he found an article on it to kind of debunk it. But it's like when your skin sagging, you just kind of rub it up. That's what they're basically saying. My crap. Push it back up. You the last straight. I didn't even know that was a thing. You're talking about you brought up Stereocrines, you reminded me when I was a kid, I had a we had a family friend who I was overheard him. This is when I first started working out. So I'm like 14 maybe. And I overheard him talking to my my parents about how he had to use steroids because his back hurt and I didn't know there was a difference between you're like, whoa, that's awesome. I didn't know there was a difference between anabolic steroids. So would you get his cabinet and take it? No, I it's open. I formulated a plan to fake like pain, but I'm going to pretend like my back hurts. I'm going to go to the doctor and they're going to give me steroids. I'm not stronger, but I don't have asthma. Yeah, they're going to give me steroids and we get jacked. Yeah, so I remember I talked to somebody about I'm like, dude, you can get steroids if something hurts like it'll actually do the opposite. You're going to lose muscle. Hey, speaking of jacked, you're putting on some size over there. Beef, beef, cake, beef, it's more cake than beef. Now I think it is cake, beef, then you turn into cakes. Yeah, no, I hear I what are you what are you doing with your diet? Right now is your diet? Obviously your diet, I'm assuming you're you've increased calories. Yeah, my calories are higher. Protein intake is higher because my body weights higher. So right now I'm I'm tipping the scales at like at night. I've reached as high as 218 during the day. I'm around to 14 to 15. That's with close on close off, probably closer to 13. I don't know. It's around that. So my protein now I've bumped up to about 190 grams or 200 grams, which, you know, it's not that easy to hit that with food. I was just going to ask you, I know that I'm the one who talks about really struggling with hitting those numbers. Like I've admitted that, you know, obviously I'm always targeting to get from real food. But when I'm pushing 200 grams of protein, it's it's not. It's probably more consistent that I miss hitting that. Well, dude, that's four. That would be four meals with 50 grams and 50 grams of protein is a large serving of meat. Yeah, it's a big steak or a big piece of chicken. And that's four times a day to hit 200. Right. This is where protein powder for me makes, you know, makes a big difference. Actually, in fact, Arthur Brooks, I've been talking with him back and forth. He was asking me questions about working out. And I actually designed a routine for him. So he's got like a bit of an individualized workout. But then we talked about his diet and his goal, he's a very healthy guy. Obviously, you could tell he's in his mid fifties looks great. Looks very healthy fit lean, but he wants to put on more muscle. And he really likes to lift weights, which is just warms my heart like the guy even more now. But he wants to put on more mass. So I asked him about his diet and he struggles with protein because he eats, he doesn't eat meat very often. He eats like once a, once a day, maybe meat. And most of the time it's like vegetable based. So he's a really healthy diet, but for optimal muscle growth. I mean, the studies are, are conclusive. You want to consume about, you know, point roughly, you know, some studies will say on the lower end point six grams per pound of body weight, the higher end studies will say closer to one gram per pound of body weight. In my experience, it's closer to one than it is to point six. So I typically recommend point eight grams or one gram. So I told him he weighs, I think it was like 165 pounds or 170 pounds. So I'm telling him to aim for about 130 grams of protein, which is hard for him because of all any meat once he doesn't eat a ton of meat. And so he's like, I don't really like meat that much. So I said, well, OK, here's here's a case where protein powder makes a huge difference, you know, take some protein powder. And since he's, you know, plant-based, I'm referring him to organifi. Oh, nice. So we could just use organifi protein. Well, that's what you have to use, too, don't you? Because you can't do dairy. You can't do weight. No. So all the other protein powders, I've tried beef protein powder before. Believe it or not, you can actually do that. What does that smell like? Well, it's actually it's not that good. Well, what's so somebody asked me this. And this is this was more of a sal question. I normally differ for questions like this, because I don't know the answer. What do the studies say when comparing collagen protein, P protein? What else is your whey protein? Egg protein protein. Yeah, so like so from pure sources, the most way is the best for building muscle. Way egg are up there, you know, the egg will rank higher in some some, you know, rankings and because they have different classifications, way will rank higher in others. But those are the best animal proteins in general. When compared to individual types of plant proteins, they tend to build more muscle on a gram per gram basis. Now, if you eat enough protein, it doesn't make a difference. So if you eat a lot of just plant protein, it doesn't matter if it's plant protein or if it's beef. Now, here's the thing. They're comparing their comparing individual protein sources to each other. So they're going like beef to just, you know, like hemp protein. But what good plant protein companies do like organize, they mix, they mix different plant sources that compliment each other. So then you get a better amino acid profile. So it's actually pretty damn good. So you're going to get. So what is there's combined like hemp and pee and like, I mean, what? Yeah, so it's, I mean, let me see. Actually, I have one right down here. I know P protein is one of the main. Did you really just have a fucking protein? Yeah, I was thinking so. That's so convenient. No, we're. No, this one has a pea protein, so pea, quinoa, pumpkin and pumpkin. And then they throw in digestive enzymes, you know, amylase, protease, lipase, lactase and cellulase, which actually it's another good, good thing to talk about digestive enzymes. When you're eating a lot more protein or food or fat or carbs, digestive enzymes can make it a big difference because one of the, one of the, the challenges with bulking, not now as an adult, this challenge doesn't happen because my metabolism is not nearly as fast as it was when I, when I was a kid, boy, I used to eat so much food and if the scale moved a pound in a month, it was a miracle, but to eat all that food, one of the roadblocks was like, it was just too much. It was hard to digest them. I would feel like I was just eating too much food, digestive enzymes can help. So, you know, you're listening and move things along. Yeah, if you're listening and you're a hard gainer, then, you know, and you're eating tons and tons of food, digestive enzymes can probably help you out a little bit. In fact, I'll be, I think this episode drops on Thanksgiving. Is that true, Doug? So by the time you're listening to this episode, I will be eating my digestive enzymes, taking digestive enzymes with my Thanksgiving dinner. So anyway, dude, exciting. Uh, I went back to go to the bathroom in our, always exciting in our post-apocalyptic, you know, Mad Max bathroom back there. It's very embarrassing to send guests back there. They're working on lots of spatter. Oh, it's going, it's going down. I saw two, uh, two guys in there doing the plant. Yes. I don't believe you. I swear to God. Now, have you peaked in on the, yeah, I don't either. Oh, I believe it when I see it. Yeah. Are they completely remodeling or are they going to throw some fucking paint on the wall? No, they're completely, they're redoing it. Like gutting the toilets. They're doing it. The whole thing. I don't know the exact details, but the guy told me that it's going to be a big job. They're going to redo the men's bathroom. It's a Thanksgiving miracle. Redo the women's bathroom. So first the men's bathroom will be closed. So we're going to have to use the women's bathroom, which I do anyways, which yeah, who cares, whatever. I'll leave presents in there. Judge, just, just to the ladies. I blame our bathroom on you. Hey, well, you know, it's not me. There was a whole CrossFit gym that just left there. I hope you remember that they've ruined everything. That's true. Yeah, I came later. Speaking of you being inappropriate, you sent me a porn. Okay. In my, in our, tell me you weren't thankful. Is that the fit? Is that how you supposed to say it? Like it just a porn? No, it's not. I mean, it would be a clip of like, this was a porn video. This was news. This was a porn. No, there's got to explain the context. Yeah. Okay. Context wise. So I, okay. So I didn't get it that way. I just got the fucking video. You just got the video. You're right. I didn't get any context. No explanation. I'm like, what am I watching right now? It's awkward. Like staff comes in. What are you guys doing? This is what we do for our job. What was, what was I watching? So I, I was doing in my story. I was answering questions and everything. I saw that. And there was, there was somebody asked me like my top three guitarist of all time. I saw that too. Yeah. So I, I went down the list. I was like Steve Ray Vaughn, you know, I was like time back Darrell. I was like Chuck Berry and somebody like left me a DM and was like, dude, have you ever seen this video with Chuck Berry and him in a prostitute and in farting? Oh, that's who that was. Yes. Because the video's kind of blurred their faces. You can't tell who it is. So I looked it. So Justin, send it to me too. Thanks, buddy. Yeah. Appreciate that. No, this is what I'm here for. Yeah. Um, apparently there was a drug raid on his house. Yeah. So cops went in there a long time ago. It was a long time. I mean, he's not with us anymore. So, and they found totally in bad taste, but the round, they did the raid, excuse me, and they found this recording of him with this prostitute where he's doing fardings involved. Let's just say that he's blasting prostitutes. I just found a music. I didn't know that about him. Yeah, I, you know, he's one of my heroes. This is all new information to me. I thought like sharing it. Tell me, you don't love our business now that you could post something like that about somebody who you're already a fan of. And yeah, some random person. Educate you on something that you already interested in. That happens to me all the time. How does a video like that make it to the public? Because if the police got a hold of it, some asshole cop is like, we got to put this on. I know, right? Like, come on. Like, why? Like, yeah, there must have been a reason. They must have found it and we're just like dying, laughing. And we're like, people have to see this. I think I can we link that or can we get in trouble? No, I don't know. So I think you have to do your own research. Do your own homework. Yeah, yeah, yeah. Don't vigorously shaking his head. But yeah, there was that fun fact. And then another fun fact I found out about him, Keith Richards, you know who that is? Yeah, yeah, yeah. Guitarist for Rolling Stones. He actually had a story too about like where he was on tour and he was another one like he was his idol, like Chuck Berry was his idol. And so he was like kind of on tour with him on this thing and goes backstage and there's his guitar, his famous guitar is just like in the, you know, the green room or whatever and inspired himself. And so he just like he couldn't help it. He went and grabbed it and just started kind of playing some chords. And I guess Chuck Berry was like, nobody touches my guitar and then punches him in the face. Whoa. Yeah. Like straight clocks him in the face. Really? He was a little bit, you know, volatile. I feel like celebrities. The centric, the centric. Well, thank you. That's a better. So I have a theory. I have a feeling, I feel like celebrities when they're, because they're famous and they have so much access to whatever they want. People and sex, right? I feel like they probably all do weird shit. Of course. Because they're bored. You know what I mean? Is an Epstein an example of this for us? Well, that's, now you've taken it different. Well, I mean, the more power, the more money, the more you have, the more extreme I think it goes. Yeah. And it's not to say that everybody, I'm not saying that everybody that has power. Yeah, I'm not saying that, but I'm saying that. I would argue that it's probably more popular amongst that community of people that are extremely powerful, have a ton of money. And you already have a high level of narcissism, because... There's a lot of the kinks come out. You have to have a higher level of narcissism to be the kind of person that would want to, or be famous, or enjoy the fame. And then the fame feeds that narcissism. So then you become like, it's all good. And you think you're invincible. So you start pushing the boundaries on what's the craziest shit you could do. You start farting on... You just start blasting poor prostitutes in the face. What an embarrassing video to come out. You know what I mean? It's not like a normal video. That's somebody's grandma now. Oh, it's... Oh, yeah, this is a very, very true fact. It's all I get to think about when I watch you. It's like someone's grandma get beat on right now. This is Johnny B. Graham. Grandma Gertrude just taking a blast. Yeah, she comes in the room. Oh, honey, I didn't know you liked, you know, Chuck Berry. Oh, I knew him back in my day. He was a great musician. How did you know him? Don't worry about that. I can smell him now. Hey, speaking of advanced age, though, did you see our OCR racer that won first place in the 60 plus category? By the way, I think it... How awesome is that? I don't know if advanced age... It's over 60. Is it 60 or over? Sometimes you refer to people in their 50s. He does that just for Doug. I do that to Doug. You know I've been fucking with Doug since we started. People ask me all the time, is Doug really 97? He was here before the Marl T. I change his age every time I talk about it. No, but this guy was cool, right? So he used MAPS OCR to train for an obstacle course race? Yes, yes, first place. James Herman, shout out to him. He's over 60 years old, followed the OCR program, went and did the race, took first place. Number one. Yeah, I thought that was pretty cool. Bam, yeah. Shout out to him. I've been watching Shark Tank a lot with... You have been. Which is funny. You just found it. I've watched every one of them a million years ago. So here's the deal. It was that long ago. Justin never exaggerates. Never, never. A million years ago. A million. The earth was still forming. I have this characteristic that I think has got its pluses and its minuses. One of the characteristics that I'm referring to is I tend to be a bit rebellious and I don't go with the crowd automatically. That's a good thing because... Right, so you're going to be binging Game of Thrones next year. Yeah, but the bad thing is I tend to miss out on shit because everybody's talking about Shark Tank. I'm like, fuck that show. I'm not watching that show. Everybody watch that show. Stupid. Well, anyway, nobody's talking about it, so I decided to pick up on it. So I started watching it. What a great, so many amazing learning lessons in line. Mark Cuban said something really good on there. I love Mark Cuban. That made me think of our business because we've run into people like that that have done this, working with us or trying to work with us or whatever. There was a young lady up there and she was pitching her clothing brand. And it was cool. It was a nice clothing brand, but you guys know how competitive that market is. It's impossible, but she had one shirt that Target copied and then sold and then that got her lots of popularity. So one year she had all these sales, but then the following year they started to drop. So she's up there, she's trying to negotiate. I don't remember what the amount was. Let's just say it was $100,000 for 10%, which means it's got a company that has evaluation of a million, right? And so she's trying to do that. And then I don't remember who it was. One of the sharks says, I'll give you 100,000, but I want 33% of your company. She's like, no, I can't. And I'm watching this thing like you idiot. Without them, you'll go nowhere. 66% of working with them is far more than 90% of work or nothing, you know, whatever. So Mark Cuban says 100% of a grape is less than 60% of a watermelon. What a great, what a great way to- Mark Cuban. And it reminded me of, there's been people that, we see this in the fitness space, well, they'll come up with an idea or whatever, they'll come to us and we'll wanna work with them. But they're so protective that they don't wanna, they don't realize the value and exposure or whatever. So no, I can't give any of it away for any kind of exposure because it's mine. Not realizing that, they're gonna do zero. Is this why you've been telling me fidget spinners are the next thing? No, he's frigging fidget spinners. Did I say that? No. It's a joke. You are the most random person. Dude, that's like so old, I'm sorry, it's an old show. Yeah. He hasn't got there yet. It's all right. Is that your kid's invention? You were putting notes up there about your- No, no, no, so this is totally different. It was funny, I was putting the kids down to sleep and whatever and then went back upstairs and I heard them giggling and messing around still. I'm like, ah, and I get down there and they're like, dad, check this out. And they have a ball from, the dog has like one of those like glowing balls, you know, like if you step on it, like glows and does all this stuff, they called it a disco bomb. So they threw it up in the air and it starts like glowing and they started doing all these disco moves there. It was a riot, it's totally an inside joke. I'm getting that right now. Yeah, yeah. You had to be there, everybody. It was really funny, it was creative. I was proud of them. It's like super random. I was like, that's totally me. You ever do that after telling a story? Yeah, yeah, I have realized that as I was describing it. That's such a dad moment right there of like, that was so- Oh my God, it's so brilliant, disco bomb. Hilarious. Are you doing that yet, Adam? Not completely yet. I haven't caught myself telling, retelling the story. But I mean, so last night Katrina is, so when she does the bath, like she gives him a bath at 6.30 and you know, that's when I go take the boys for their second walk. And I come back in and she's like racing down the stairs. She's like, where were you? I was screaming for you. Oh my goodness. So she's had him giggling in the bath, right? And we're like at this point right now where we get little flashes of it. And she said he was going like crazy and I was screaming your name to come in there. And it was just like this big ordeal that we were making, right? And obviously all parents listening right now can relate. I can also relate being a single or a guy that doesn't have a child because it wasn't, but six months ago I didn't. And I would think that story is just ridiculous and silly so I don't share it with anybody else. So I have moments like that where to you as a parent. So what I'm saying is share them is what I'm saying. Yeah, I remember doing that. Me feel better. Yeah, you're like, oh my kid, do he lifted his leg up like five times? It's like, it's such a basic thing. He's gonna do a lot more than giggle over the course of his lifetime right now. I got him to laugh a little bit the other day. You actually got him to laugh the most. Which, you know, what are you gonna say? Well, I told Katrina, I said big head now. I know, I know. I said, well, I told him I said that had to probably feel really good for Uncle Sal because up until that point, the Sal's voice made him cry. It was one time. It was two times. There was a couple times. Yeah, every time he heard his voice. That's because I'm loud. Yeah, he cried, but this time. I went him over, dude. Now he gets you. I mean, that's kind of like our relationship. It is. Yeah, yeah, yeah. When you first, yeah, you used to cry. You know what I'm saying? And then now, so science time. Let me tell you guys about a cool study that I read over the weekend. So there was a study that taught, that looked at the effect that leg exercises in particular, working the legs, had on the brain. And for some reason, training the legs with resistance has a greater effect on brain health than working even the upper body. So what they found was that, and I'll read a quote from the article, new research shows that using the legs, particularly in weight-bearing exercise, sends signals to the brain that are vital for the production of healthy neural cells. So they're showing that in particular, strength training for the legs is important for brain health, period. Okay, now, I like that study because it supports an argument that we've been making forever. But at the same point, it's kind of like a here's your sign type of argument. Like, yeah, no shit, don't you think? I know. The fact that training the biggest muscles on your body is going to promote more blood flow, more oxygen, more nutrients being moved throughout your body, which is kind of obvious to me, would be healthy for the brain. And I would even say this, I would even say training fundamental movements versus other movements have a greater effect on the brain because we evolved to have these fundamental movements. Right, and the complexity of it. Like running, walking, squatting, movements that are fundamental to human biology or evolution probably have the greatest effect of all. That or the complexity of it, right? Something that you're moving, right? Like a full body movement or a compound movement, I would think takes more brain power in order to do that synergistically versus I could stand here, I'm talking to you right now. It takes a lot more out. And I could be bicep curling all day long and not even thinking about it or paying attention to it but ask me to squat, or barbell squat. Like it'd be a lot harder to communicate with you because a lot of my brain power is going to. Now, I think there's a limit to that because I think if you push it too far and now you're squatting on a physio ball, balancing a plate, doing weird stuff, I don't think that'll send the same signal to the brain or at least they have the same type of effect. And they've done studies where they show that, thinking and exercising your brain in the sense of doing puzzles and stuff like that does contribute to brain health but it doesn't contribute as much as activity. Well, moving is better for your brain than even just trying to think hard. You know, there's all that reactive sort of training too. Like I know it stimulates a lot of like cognitive benefits. What is that game? I know Doug knows. I think it's in Japan. Is it Japan that does it where they do all these crazy obstacles in racing and then between like obstacles they have like to solve a math problem. What? Yeah, have you ever seen- I'm not familiar with that one. Oh, you guys have never seen that? No, no. I think it's really, it's like one of those crazy ones like Rubik's Cube. Like tons of people go through it and it's like the ones that they run through a wall and some of the walls are blocked. I love Japanese game shows. Oh yeah, they're a random machine. You ever see MXC? It's my favorite. Oh, I love that show. My favorite. There was one Japanese game show. I saw a clip of it where these guys were drinking tons of beer, they had to drink every time and then the loser was the last person to pee. So they're trying to hold their, and they're drinking, and they're making a fag and they're drinking, and then they pee themselves and then you're out. That's brilliant. Yeah, that sounds like a game. I wanna watch it. It's like a college frat game, you know what I mean? Yeah, pretty crazy. Another cool study, this one from Harvard. This is a 75 year study. I'm actually gonna pull this up because it's a big one. Oh wow. It's a 75 year study on tens of thousands of people and to see what is the one thing that's most important for happiness? Like what is the secret to happiness? So this is a long study. Again, they tracked, I think it was like 700, 800 people. Laughter and love. In particular. That's my vote. It was just relationships. Okay. Relationships in general. Hopefully that comes with that. Yeah, good relationships keep you happier and healthier and that one factor right there is one of the most important factors in almost everything else. Isn't that cool? Yeah. Isn't that crazy? It reinforces everything. It's like be nice to people and make friends and you'll be happy. It's also a reminder for, you know, cause we, I would say we have an 80% general pop that listened to this show and then a 20% of the fitness fanatical people and I think it's a good time for this message for the fitness fanatical people that this is going up on Thanksgiving. You're probably gonna be with a lot of family and friends. And if there was ever a time for you to let go all of your fucking goals around, I need to look a certain way. I need to be, get to my gym. I need to, and I'm not saying like, fuck it off. Like I think there's nothing wrong with having a workout in the morning or what about that. But the more fanatical you are and you know who you are about it, it's probably even more important that you're the type of person that lets go of a lot of those things and really puts a lot of energy and focus. And the reason why I think I could speak to this because I was like this. Totally senior. Shit, three, four Thanksgiving's ago, I was standing on a stage. I was not even at Thanksgiving. So I, and I vowed to never do that again. I remember going through that with Katrina and what a trooper she was. What a dumb time to put a competition on. It was, and my thought process, so the strategy. I'm gonna get first place as a two competitors. Absolutely. I really, I was fucking wrong. I was gonna be wrong. In fact, I think it was one of my goals. They all had the same idea. One of my, it was, it was a big show and it was one of my worst placing. Because you probably had a bunch of fitness fanatics who were like, this is a great way to not get fat on Thanksgiving. No, I avoid it this way. It was so opposite of what I expected. It was one of my worst placings. It was my first pro show. I liked my physique, but I didn't do well in that. But my point of that is I understand. So I know what it's like to be on that side. I'm also somebody who works like crazy all the time. It's, and because I had a less than, you know, normal, I guess, childhood growing up with my family and stuff that's already a hard work for me. So, you know, if you're that person, if you know that, if you don't spend a lot of time with family, don't do those things or friends, this is the time to really. And, you know, Bishop Barron really said it well when he talked about, he called it spiritual physics where the more you pour out of your heart, the more full your heart gets. So it doesn't empty because you're pouring it out. That's actually the only way that it gets filled. And the reason why I'm saying that is, you know, when you go to these, your Thanksgiving or you're with your family for holidays, rather than going there and thinking, you know, I'm gonna kind of protect myself from this person, that person, go there and give love, give love and be open-hearted regardless of who it is. And just forget the fact that you're different, that they're different, that they may annoy you, that whatever, just go there open. And I've done this now probably for the past few years. And it's, what a different experience. To that point, you just reminded me of something that hit home for me on, I think it was when we were down at the Bishop Barron talk, but I think it was Arthur Brooks that actually brought this point up. And he was talking about when he gives to the poor and instead of just giving them money or just handing them food and then walking away, This was big. He asked for them to pray for them. Now, you could be listening to this right now and you may not be a believer in God or you don't have a religion- That's not the point. This is a matter. The point of why that was so important was you have somebody in that situation that pretty much feels worthless to the point where they're okay with begging for food or money. To feel like they have no place. They're not needed. Nobody needs them. Right. And he says by flipping that on its head and you give food or money or whatever it is that you can to that person, one of the greatest things that you can give them is by empowering them to do that and make them feel needed. He gives them what's called dignity. You ask them to do something for you. So it's like you go up and give them five bucks and you say, by the way, I did this. I did this. Oh, you already did it. I did it the other day. I took my mom to lunch and it was on Sunday and we're eating sushi or whatever. And I see a couple dudes sitting out there and I remembered him saying that. And so I did. I went up to the guy and it gave him $5 and I said, my kids are traveling at the moment with their mom. They're going to visit her boyfriend. And so I thought it would be probably more impactful to be specific rather than just say, hey, pray for me. So I gave him the $5 and said, hey, as I'm handing him the $5 and said, hey, can you do me a favor? I said, can you pray for my kids to travel safely while they're with their mom? And the look on his face was, I mean, I'm getting emotional right now. Think about it. The look on his face was totally different because he felt like he could do something. I get it, you know what I mean? I totally know what that, with that. Of course. I can see the power in that. It's just making them feel like, and I forgot who else talks about it. Like they're seen acknowledged and have purpose. It's all those things. They can do something for you. Well, we know that one of the most important things in life is to have a purpose, right? And that's part of what being a father or being a mother gives most people that may not have had one before. Like that's why people say that having children is so amazing. Meaningful. Yeah, and so meaningful because for the first time in my life, I now have a real purpose. I have this cha. So you're giving that when you do that. You could just giving them food, get some buy and survives, but giving them purpose and by asking something in return is incredible. I mean, when he said that, it would just fucking hit right through. It makes so much sense. Hard, right? Right through. And it makes so much sense because I know what that, I could imagine what that would feel like. I could imagine what it would feel like to need people to give me stuff, but to also know that I have nothing to give anybody. We're equals. It's a respect thing too. Yeah, I feel valuable. I feel like I have some value. No, it was super, super powerful when I did that and the dude, the way he looked at me, it was almost like at first he was confused and then he had this look and he's like, yeah, I'll do that for you. I was like, wow, man, I feel so. Super cool. Yeah, so cool about that. You know, it was funny about that talk. Bishop Barron tells a hilarious story about, I forgot what cardinal it was, but there was a cardinal that was at a fundraiser and he's trying to raise. Cardinal Nicholas? I don't remember. He was trying to raise money for charity and apparently this cardinal is just very blunt, you know, the way he says things. And so he's telling all the, you know, the billionaires in the room or whatever to donate to this charity because these poor people need billionaires like you. They need your money. And he goes, and you need these poor people to get into heaven. I thought that was such a good lie. That was perfect. Yeah, it's so cool. I remember that. That was great. The first question is from Erika Olson. What are some good stretches to increase squat mobility? Oh, good timing for this question. I just, I know I've been, I think I've said it already two or three times on the podcast and I've been getting, I should, I gotta be careful not to do this when I tell people something's coming or whatever cause I shot the video like fucking three weeks ago but I do know that it takes process for us to get everything, you know, wrapped and edited and we have videos that are already lined up and so I announced some shit and then it takes a while but today, okay, it will already be up cause it actually went up yesterday if you're listening on Thursday. So I just did a combat stretch to increase squat depth. Video, right? Yeah, video on that. And when I think of the, all the differences, there's a lot of things that you can do and it's very individualized, right? So this is, obviously we're speaking to specific issues that I've had but I know that this is very common in people. I would say this is probably common in a majority of people who need to work on squat. I agree too. So that's why, which is why I started with this one first because when I think of all the mobility drills and stretches that I did to improve my squat depth, by far the combat stretch for my ankle mobility has been the biggest game changer and so I did a video on that and I would say the close second to that would be working on my hip mobility with the 90, 90 variations. So the combination of those two for my lower body has been a game changer. I can definitely speak to the ankle mobility especially watching too. I remember we held a seminar in here and Dr. Breen kind of made an example of this of somebody who had very limited squat depth and basically took them up front and was like, okay but I'm gonna have you now with elevated heels and raise you up substantially and let's see and no problem like super comfortable going all the way to depth and just completely highlighted the fact that the ankles were the limiting factor there. I used to think it was the hips and not to say that the hips don't play a role. It was definitely issues with people's hip mobility that causes them problems when they squat but I used to think that that was most of the issue. I have since changed my mind and realized that it's mostly ankle mobility issues that's the problem. And you can test this yourself. So if you're listening to the podcast right now and you find that you have difficulty going to depth try squatting while you're up on your toes and you'll find all of a sudden, boom you hit the ground, no problem. This is why squat shoes or placing a block under the heels helps because when you lift the heels my ankles don't have to flex as much and so now I can go down lower. Well, this just goes to show you how much this is a common problem. Super common. Something like squat shoes became a thing. If it wasn't common amongst almost everybody it wouldn't have become something that's a standard piece of attire you wear when you're squatting for max low. It's common because we almost never get our ankles in that position in regular everyday life. You know, I mean, sitting you're kind of in a squatted position a little bit I guess but you did do nothing for your ankles especially if you wear shoes with any kind of a heel. Any kind of a heel. It's very common. Right, so running shoes even, tennis shoes, comfortable shoes, if you look at your shoe right now like I have a pair on right now and I look down at them I noticed that the heel is gonna be a little bit higher off the ground than the front of my foot. Now, why is that? It's because shoe manufacturers have designed shoes around people's ankle mobility and it just feels more comfortable than a shoe that's completely flat. Now women, if you wear high heels and you wear those a lot for work. Yeah, even worse. Even worse and you really start to, your body starts to form and shape around the way you move in everyday life and so you lose ankle mobility. So the combat stretch done properly so when we're gonna attach that video to the show notes of this episode, watch and listen carefully because when you're doing a mobility movement like the combat stretch, intention is key. It's not just about going through the motion like you'll see Adam do it in the video. Don't just copy him, but pay attention to what he says and how you need to activate and where you need to pull up on the toes and how you- What's your knees doing in the whole process? That makes all the difference in the world. So I would say start with the ankles. Then I would say go up to the hips and work on, you know, 90-90 is a great position because it works on what's known as internal external rotation meaning the front leg is turning out, the back leg is turning in or whatever. I'm gonna cover both bases that way. Yeah, and then you'll switch sides and that'll help work on your hips ability to stabilize while you're squatting. And I think those two things in a majority of people, there's always individual variants, probably will be a good prescription. Agreed. Next question is from Captain Jake Spara. I work as an Uber driver and my butt and hip hurts from sitting for so long. Are there any short exercises I can do in between trips to relieve my pain temporarily before getting back to work? This reminds me when I had bursitis in my hips, it would get so bad that I couldn't go longer than a 30 to 45 minute drive without having to pull over and get out of the car and do some stretches because it was hurting so bad. I mean, it literally feels like someone who was taking a blade and just sticking it right in the side of my hip. And anybody who's dealt with bursitis in their hips or just a really, really tight IT, like you for sure know what this feels like and people that sit in a car and drive a lot, especially as we age, this is super common. And it's funny we made this transition from the last question to this question because what I'd say about the combat stretch being the most important thing for the squat depth for me, for sure the 90-90 for this. So mobilizing the hips, because you're sitting in this, you're sitting in the sagittal plane while you're driving and what would actually really bother me is that just a little bit of movement left and right that I would make with my off the gas and brake type of deal with my foot, that's what would light up that whole hip and make it feel like a knife. Yeah, that entire fascial line coming up. That's why too, I also tend to like L-doa and I don't use a lot of the L-doa moves, but one in particular I'm always coming back to because I'm in traffic all the time, I'm in that fixed position and I'm not like in full extension of my leg and then I'm also doing a lot of this planter flexion and then internal rotation. I'm trying to then get in this position where you're laying on my back and then my legs are completely against the wall and so then I'm turning my toes in and I'm like basically unwinding. We have a video of that. Yeah, it's the one that got shared on Joe Rogan. Which I love, I love that so much. That's a really good, helps my back, my hips. So yeah, we'll attach that to the show notes too so people can see that. Look, and here's a real general thing you can do. Every time you pull over in between trips or to use the restroom, even some sets of some general lower body exercises like squats and lunges and some hip abduction, this is like where you're standing straight up and you keep your legs straight and you're bringing it out to the side, something like you might see a dancer do. Just doing some simple exercises every hour or two when you stop to go to the bathroom or again in between trips or whatever, makes a big difference. I'm big on measuring things like this. And I was able to do this. Like I gave you a time, I know that time because I literally have measured it. It's enough times that I go like, right at the 30 to 45 minute mark, guarantee I'll feel like I have a knife sticking in my hip if I didn't put my work in before I went into this. So something we didn't mention either that I used to do a lot of it. And I noticed a ton of help was soft tissue work like on my IT and piriformis. So roll it, roll a cross ball. Yeah, rolling the IT and rolling the piriformis will help release all that and then getting into my 98. So those are the main things. So I roll the IT, I roll the piriformis, I would do some 90-90 transitions. Literally that you're talking about five to eight minutes worth of work real quick before I got in the car, night and day difference. You will notice a significant difference. And this is a good message for people who work long hours and sit at a desk. If you're sitting at work for 10 hours, I used to tell some of my clients I would say every hour or every 90 minutes, get up and do about five minutes worth of just exercises, stretching, mobility work. That's all, just five minutes. And there's some side effects to that. Besides the fact that they had less pain and they felt better, they actually were more productive because when you get up and start moving, you start producing chemicals in the body that increase wakefulness and productivity. I also wanted to add too that I noticed like when I was constantly hydrating and focusing on like getting more water, like it really helped mitigate a lot of the pain. Next question is from T. Kaliman. What is the most effective way to bulk? What are your guys secrets and their perspectives on trying to bulk up? All right, so step one with bulking is this. Have a good workout. Have a good workout that is sending a muscle building signal because if you try to bulk on a workout that's not effective, you will just get fatter. And when you're doing an effective workout, you don't need to push your calories nearly as much because your body wants to build muscle. So step number one, train in a way that's really effective for building muscle. I think we need to, what you mean by that, I think is really important too is that, because somebody might be listening and going like, oh, I do that. I have a good muscle building routine and if more importantly, probably something you're not used to doing is the best thing you do. That's how I was just going there. Yeah, so if you think you're doing something, you have a great muscle building routine or you have a great program you're following, if you've been doing that for a while, it's not a great one to be doing while you're also adding a ton of calories because the gains that you're getting from the way you've been training, if you've been doing that for weeks or months on end, have diminished so much. Now you increase a calorie intake, so you decide you're gonna go on the bulk, still running the same routine. Well, you've already kind of adapted and changed the bulk of your changing. Everybody knows that when you get the beginning of a program or the beginning of training or anything, you get most the gains at the beginning and then it falls off and over time and it slows way down. So if you decide that you're going to make a calorie surplus when you're at the tail end or you've been following a program for a long period of time, you're not giving a good place for a lot of those extra calories to go. You wanna do something like, so if I'm like somebody who's following like a maps black or a bodybuilding type of routine consistently and I know I'm gonna give myself a surge of calories, I wanna make sure I switch to something like strong, map strong or I switch over to maps, something really different than the maps like bodybuilding type of a program because I know that that novelty again will send a new signal to the body. I'll get those kind of beginner type gains. Totally. When I first start and now I'm in a calorie surplus, so that's a little secret right there. Totally. Perfect storm that way. Right, right. Send the right stimulus, increase your calories. Okay, so step one was the workout. Step two, increase your calories. So we've been talking about that, right? You have to take in more calories because you're trying to get your body to add new tissue and hopefully it's favorable tissue like muscle. A high protein diet's important. Now that's important whether you're trying to bulk or cut. Okay, a higher protein diet preserves muscle when you're trying to cut and also has a much greater effect on satiety, meaning it keeps you full longer. And for bulking you want a high protein diet because your body builds more muscle when your protein intake is high. Now how much is the right amount? We talked about this earlier in this episode. About point, generally for most people it's about 0.8 grams or one gram of protein per pound of body weight. If you're at a relatively normal body weight, if you're really obese you can't use that number because that's just too high, right? If you're a 300 pound man, don't aim for 300 grams of protein. In that case I would aim more for your lean body mass where you subtract your body fat after you get a body fat test. But in this case with bulking you're probably somebody who is skinnier or whatever. You want to gain more weight. One gram of protein per pound of body weight. Carbohydrates are excellent for building muscle. So contrary to what some of the fitness influencers out there will say about low carb diets and that they're the best for everything. And this of course on an individual basis almost anything can be true when it comes to diet. But for the most part, carbohydrates help build muscle. They fuel your energy when you're lifting with weights. They increase the intracellular fluid that's stored in your muscle. So you get a pure fuller and bigger. That also stimulates muscle protein synthesis. They affect how your body recovers. You want to aim for on the low end one gram of protein of carbs per pound of body weight on the high end for the fast metabolism people two or three grams where you're eating a lot of carbs. Go ahead. I also avoid starchy and saturated fat early on in my day I don't eliminate it from my diet. I avoid it early in the day because those things tend to slow down the digestive process for me and it doesn't promote hunger the same way as like a fast acting carb like rice would. And that's a secret, right? Or a tip that I've learned of from bulking so many times over years and years and years. I used to struggle as a kid because I'd start off with ego waffles and peanut butter and syrup and I'd have all this stuff but then I would just be I would be so full that I didn't want anything till afternoon where that's why I like doing things like eggs, oatmeal and like a whey protein shake was a staple morning breakfast for me when I was competing because I was hungry again for another meal within two hours. Then I was having steak and eggs and something else again. That makes you make a great point when you're bulking don't chase fat chase protein and carbs. Now when it comes to fat, don't go for low fat stuff. So when you eat your protein go ahead and eat the high fat protein. Right, I have a good rib eye steak. Yeah, like the steaks and the ground beef and don't take the yolks out of your eggs eat the whole egg. And if you have dairy have full fat dairy. Couldn't vegetables use olive oil? That's it, but no need to chase fat chase carbs and protein when you're bulking and it's a way better strategy. If you try to chase fat. I'm a good chaser. If you think you're gonna get all your calories from fat and you chase fat like Adam says you might find that you're just not gonna be able to eat that much. And then the third thing I would say is sleep. Get really good sleep. Prioritize eight hours of sleep every single night. I tell you what, great diet, great workout, shitty sleep equals no muscle. Okay, no muscle whatsoever. You gotta have the sleep has gotta be a part of the formula. I'll give you another one that for me that took a long time to piece together, which was I used to connect, you know, the more I trained, the harder I trained in the gym, the more muscle that I would pack on. And one of the best bulks or times I ever built muscle was when I scaled back my training. And you could be somebody like this. So just because you wanna build muscle doesn't mean that the more you're in the gym is necessarily gonna mean you're gonna build more muscle. Especially if you're a fall on the side like I was which is the fat kind of faster metabolism. I moved a lot through the day. So I was already burning a ton of calories and then I'm throwing on seven intense workouts a week on top of a guy who already is stepping 15 to 20,000 steps. Man, it was just so hard to eat 5,000, 6,000 calories consistently, it was almost impossible for me. So scaling back on how often I was training, I wasn't training, I went from seven days down to four days and man, I put on size. Like, and it was probably a combination of two things I would think. I was probably flirting in the overtraining area when I was training seven days a week. So just backing off the overtraining probably promoted some muscle growth. And then two, cutting out three intense workouts was now saving, now is an additional 1500 calories to 3000 calories my body is now using now or allocating over to building muscle. So if you're somebody who can relate to that where you struggle with getting enough calories to bulk up, maybe assess how often you're training in the gym and maybe scaling back on more effective workouts than driving the intensity thing. I'll add one last thing, creatine. Take creatine, great supplement for most goals but especially for building muscle. Most people respond really, really well to creatine. A two to five grams a day would be enough but it does put muscle on your body. Will not replace your diet in your workout and your sleep. It's not gonna give you the same effects as those things but as far as supplements are concerned creatine does help build muscle. Next question is from Carolina Maspoli. Do you think that food affects your brain and mood? A total of 100%. Oh my God, 100%. Now the obvious is the physiological effects, right? The obvious is if I eat a healthy diet then I'm gonna have a healthy body. My brain is a part of my body. So having a healthy body also probably means I have a healthy brain where it's getting the nutrients that it needs, inflammation is low and like any machine, if the machine itself is clean and well lubricated and healthy then it's gonna operate better. But that's the obvious one. There's the less obvious one that I think a lot of people don't address which are the psychological effects that food has on your mood. You ever watched somebody eat a food that they had when they were a child and it was like one of their favorite foods and they eat it again and see their face light up and the energy. You ever watched somebody or experienced it yourself where you reach for certain foods when you're feeling certain feelings like sad. A lot of people eat their feelings, right? That's the term. Food has a huge effect on mood and when your mood makes you wanna eat a particular type of food there's typically a positive feedback loop where I'm sad, therefore I'll eat this food. This food makes me feel a little better but then I start to feel sad again which then drives me back to eating this food and it kinda starts this cycle. Well what also about avoiding high inflammatory foods and the inflammation and what that does and when you have systemic inflammation that doesn't just happen in your legs and arms that happens all the way up into your brain too so if you get inflammation up in there that's gonna create that kinda cloudy fogginess or you're not as sharp or on point which is why some people make this like when they eat on a low carb type of a diet or like a carnivore or a ketogenic they talk about one of the things they notice is oh man, mental clarity or I felt that was so sharp. Charm gonna benefits. Right because you went low carb and you probably had some sort of inflammation from some of the carbohydrate foods that you were taking or you had an inflammatory response from something that you were probably eating before and now you're no longer doing that that's what's making you feel sharp. It's not the steak that made you feel sharp. It's the, you're not taking in high inflammatory foods anymore that's what's giving you that mental clarity. Or you were consuming like shitty like carbs like you're getting it from bad sources I remember like I was under the impression that the more carbs like equals energy and so I would like load my body with all these carbohydrates before the game and of course what that looked like was explains a lot. Stacks of pancakes and syrup and you know, bacon and all this stuff like in excess but like the majority was like pancakes and I'm like trying to stack all this as energy and then get into the game and it was again, it's the brain fog that occurs and then it's at halftime, no energy. So it was just like, I was like shooting myself in the foot. Now it's funny you brought up you guys are bringing up inflammation and all that stuff but so I pulled up a study from Harvard University. So this is accepted, obviously Harvard is a Western college and they found in their studies that the Mediterranean style diet and traditional Japanese diet which I'll caution people to think that there's a secret to those particular diets besides the fact that they're whole food based diets and they probably don't overeat. So when you look at those type of diets they're high in whole natural foods and low in heavily processed foods. Nonetheless, those two diets result according to these studies in a risk of depression that is 25 to 35% lower than people eat a traditional Western American type diet. That's a big decrease. That's huge. That's a quarter to almost two quarters of people have a lower risk of depression or does that much of a lower risk of depression? Pretty insane. You made a point too that I think is probably and it's hard to measure something like this but most people I think can relate or maybe they're just not as connected to this but when you eat, you overstuff yourself and you feel bloated, like it changes my mood. I mean, not only does my stomach feel totally, I feel lethargic but then I also feel lazy, unmotivated after that. Short with people. Right, I don't feel good about myself so it changes my entire attitude. I'm not, I don't eat a big old double cheeseburger, french fries and a milkshake and feel motivated to go get work done in the garage. It doesn't, but I do feel that way when I eat something really light and lean and it's like full of vitamins and minerals. Like if I have something like that and it fulfills me as far as if I was hungry but it doesn't stuff me and it's not like a bunch of- You're energized. Yeah, and my body digested it quickly. You can see, you can feel that that makes a difference in my mood. It's crazy to me that, you know, when you go to the doctor and you have, let's say you have ADD as an adult or your kid or somebody's depressed or they're anxious, they're suffering from anxiety. It's crazy to me that the first, well, I guess it's crazy, but then it's also understandable. It's crazy to me that the first thing that they don't recommend are dietary changes because what you eat, what you're putting inside your body every single day has gotta have one of the largest impacts on your physiological health. Now here's why it's understandable. Probably impossible to get patients to adhere to that advice, right? They're gonna come into you. I have all this anxiety and you're like, okay, I want you to totally change your diet. Yeah, right, give me a pill and I'm cool. So I can kind of get that. But the reality is how you eat has a massive impact on how you feel. And if you're being totally honest with yourself and you're listening right now, I think you know this to be true. You can think of particular foods that make you feel a particular way. You can attach how you feel to having poor digestion. If you're paying attention. Yeah, that's true. I think that's really the biggest thing is most people don't pay attention to these things that they eat with just mindless eating. True. And then they react later and don't associate it with anything else that they've actually put in their body. Totally true. No, it is so true. And just listening to us talk right now and hearing you go off on it, so I'm going like, you know what, Justin's right. Most people actually aren't connected. That's why we wrote a guide. They don't even know. We wrote an intuitive eating guide and this is part of the steps is to help people make that connect. And this is also what I spent a majority of my time doing with clients when they first started was, okay, when you eat these foods, I don't want to tell you, no, you can't have them, but let's connect it to some other things other than the enjoyment it gives you. That ice cream hits your mouth while you're watching your favorite TV show. It tastes good. Ooh, it tastes so good. But then you stop there. You don't go. But then you have runny shits. Right. Well, seriously, you don't think about, you know, what was your stool like for the next 24 hours after you had that? What was your sleep like that night? What was your mood like? What was your mood like? What was your energy level after that? Like, were you bloated at all? Starting to attach all the negative things that this one thing gives us pleasure-wise. It gives me pleasure because it tastes really good. That's just one of the attributes that food has for us. It's so funny. When I used to train clients, what a great point you guys are making. When I used to train clients, one of the ways that I would help them start to believe me and start to pay attention was if they had kids. Because here are these people who are like, nah, food doesn't really affect my mood or whatever. And then I would ask them a couple of other questions. Then I'd come back and be like, hey, do your kids act differently when they eat different foods, like a lot of sugar or whatever? Oh yeah, like I give Tommy, if I give him some candy, he's running off the walls and about an hour later, he's a little shit. It's blaringly obvious. And I'm like, well, do you think that you're any different than your kids? And then you'd see the look on their face like, oh, I guess you're right. I guess that could be totally happening to me. So absolutely affects your moods. Look, it's black Friday sale right now. This is the biggest sale we run ever all year long. Here's how crazy it is. Ready for this? 50% off all of our programs, except for MAPS PowerLift, all others, half off. All programs, MAPS Anabolic, MAPS Aesthetic, MAPS Performance, MAPS Prime, MAPS Prime Pro, MAPS Anywhere, MAPS OCR Strong. I mean, all of them, 50, half, 50% off, it's a very short time. All of our guides and mods are also 50% off. Now here's, it gets even crazier. Ready for this? Tell me, Sal. Our bundles, this is where we take multiple MAPS programs and we put them together. So we have like bundles of three MAPS programs, four MAPS programs, or more. Those are already discounted. We already take those 30, 35% off retail. You can get an additional 25% off those bundles, all during the black Friday sale. 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