 Welcome to Mind Pump, the world's number one ranked fitness health and entertainment podcast. We actually got number one in a poll here that we did in our office at Mind Pump headquarters. Yeah, you said joke already. We're the best one. I know. I'll do it again. It's okay. All right. So in this episode, we answer fitness and health questions that are asked by listeners and viewer like you. But the way we open the episode is by talking about current events, talk about stuff that's happening in our lives. Sometimes we mention our sponsors. So what I'm going to do is I'm going to give you a breakdown of the entire episode Adam's first child scare. That's how we open the episode. Oh man. Freaked him out a little bit. Then we talk about all the stupid things we used to do as teenagers. Not all of them. There's some stuff we don't want to mention on the podcast. Yeah. Not the real bad stuff, but still stupid stuff. Then we talked about Joe Rogan on Spotify and how some episodes are missing. The conspiracy theorists are buzzing. They're buzzing right now. Yeah. Why is that? Then we talk about the arrest in Australia. I guess a lady did a post on Facebook that the thought police didn't like. So they arrested her. That's crazy. Sounds suspect. New York is opening up their gyms again. Thank God about time. I talk about how using a cast iron skillet can actually increase your iron content. So by cooking with it, you get iron in your diet. And during that conversation, I mentioned butcher box because they make the best grass feed, grass fed meat available. Got tongue tied there. Feed my meat. It's good meat. High quality. It's delivered to your door. They are one of our sponsors. Oh, check this out. You're going to like this. If you go to butcherbox.com forward slash mine pump and use the code mine pump, you'll get ground beef for life, two pounds of it, for life. Okay. That's a crazy, crazy giveaway. I love butcher box. Do it now because it won't last. Then we talk about saving marriages, the stuff that you need to do to save your marriage. Part of that is making peace with the fact that she probably likes the temperature in the bed in the room differently than you do. You're different people. Now, one way you can solve this is by getting a chili pad. So what a chili pad is, it's a water cool device. It goes on your bed and you can cool one side of the bed, warm up the other side of the bed, essentially temperature controlled. No EMFs. Again, it's uses water and it makes this nice very low white noise sound that helps you sleep. It's a pretty amazing product. It's saved both Adam and Justin's marriage so far. Shout out chili pad. There you go. And because you listen to mine pump, you get a discount. Here's what you do. Go to chilitechnology.com. That's C-H-I-L-I technology.com forward slash mine pump, use the code on the page and get 25% off. And then we talk about Adam's new series on Instagram called DILF Wisdom. You heard me right. I said DILF. Then we answer some questions. Here's the first one. This person wants to know what exercises we recommend for people who are looking to strengthen their joints due to the fact that they've had previous injuries that were related to sprains and aches and stuff around the ankles and the knees. So like what are good exercises to recommend? Now in that portion, we recommend our maps prime bundle. These are correctional exercise and mobility programs and we bundle them together at discount. If you want to take a look at them, go to mapsfitnessproducts.com. The next question, this person says, look, when you're training athletes, what are your go-to exercises and mobility drills? So we talk all about athletic training and that part of the episode. Of course, we mentioned our athletic training program maps performance. You can find that one also at mapsfitnessproducts.com. The third question, this person wants to know about hernias. What causes them? How to prevent them? What's the deal? Justin gets to tell us a great story of how he got his hernia. Apparently, I'm the only one. It was bad pooping. That's what caused it. So we talk about all the stuff you do to prevent a hernia and then if you get a hernia, how to work around it. Then the final question, this person wants to know about deodorants, shampoos, lotions. Can they adversely affect your body? A lot of people don't realize this, but the stuff you put on your skin oftentimes ends up in your body. Your skin is the largest organ in your body and so you probably should pay attention to some of the chemicals in those products and we do talk about some of our favorite companies that provide natural products in those categories. By the way, if you want to check out any of our other hookups and discounts that we have with lots of companies that we have vouched for or we've looked into, you can go to our page, mindpumppartners.com, and you'll see all the companies that we've worked with that we think are good companies to get products from. Had our first mom and dad scare yesterday. No. Why? Yeah, so check this out. So yesterday, I was here a little bit later and Katrina calls me like around four and she's like, hey, when are you coming home? And I'm like, oh, I'm getting ready to leave soon. She's like, okay, well, we're over at Almedin Lake. I'm like, what are you doing over there? And she's like, oh, we're scouting out because I guess they're doing that photo shoot later on today. And her and Rachel were scouting out places to go shoot for the apparel and all stuff of that. And I was like, okay. And she's like, yeah, I'm down here with Max and we're just hanging out and so that she's up. But if you're heading home, we'll head home soon. I was like, okay. So I got the phone that was like in here and I walk outside getting the car. I'm not even a block down the road and then she calls and I pick up the phone. It's on speakerphone in my car. And she's, you could tell she's hysterically crying. Oh, I hate that. And the first words out of her mouth is don't panic, don't freak out. But Max fell and hit his head and there's blood everywhere. And that was what she says to me. And I'm like, what? Where are you at? Oh, I'm at Almedin Lake still. I'll drop you a pen, relax. It's good. He's, I hope he's gonna be okay. I think he's gonna be okay. He's fine. And I was like, don't, don't freak out. I'm like, what do you mean? Don't freak out. You call me you're crying and you say his head and there's blood everywhere. Oh, dude, I was so what happened? I was doing like 120 down, you know, somewhere, I think Almedin Lake should take like 15 minutes to get there. I think it was there in three. Yeah, transported there. I know what that feels like. So what happened? Did he get, did he have stitches or something? He didn't get stitches and what he, he hit his head on, he was walking around and in the dirt area and stuff with his rocks and sticks. And so, you know, I hear hit the rock. So I'm thinking like he fell and he hit his head on a boulder or something. He hit his head on like a little rock and a little rock like cut and punctured the top of his hairline. And you know, when you cut your hair, super vascular. Oh, yeah, it bleeds a lot. Oh, so he did, he, when I got there, like, you know, there was dried blood all over his face and his shirt. I mean, it did look like a fucking scary scene. And I got there. And I guess some lady had seen, seen her kind of freaking out and stuff like that. And it was really nice. She had a sweat headband that she gave her. And she, so she took the headband to put pressure on it to keep it from bleeding. Otherwise she was trying to calm him down, calm herself down, put, stop the blood from bleeding all over the place. It's getting everywhere. She had her mask and she was using her mask to do it. And the mask was all soaked in blood. And yeah, I get there. And, you know, by the time I get there, I think Katrina, I had to calm down more and worry about than I did Max. Like Max was like, yeah, well, he's already walking around. He's like, a bloody face and shit. He's got a head, he's got a bandana. I'll show you a picture of him. Yeah. So it wasn't a big cut then. It was just, I mean, it's, it's a, it's a, it's a pretty deep cut. It won't, it's deep. It's not long. So it won't need stitches because of that. That, because it's not like a really long, deep cut. It's like short and deep. So like the rock definitely got, got in there, punctured it pretty good. It's definitely his work. His face was scratched up a little bit. And Katrina was really worried because so like one of the things that, one of the, I don't know if I've brought this up on the show, but like one of the little battles that I'm having with like the family. And this is not just her and her family. It's my family. Everybody is like, everybody wants to put shoes on him. And I'm always like, no, no shoes. Like you can put them on for a picture, let them look cool or like that. Like I'm, I'm fine with that. Like I, and I'm a shoe guy. I like all that, but for, he's learning to walk right now. I'm like, so if we are anywhere. Get those feet strong. Yeah, that's right. I said, take his, I don't give a shit if there's gravel dirt. That's, I want that if in fact, if it's in those situations, those are where I want him barefoot. And so you could tell that Katrina was all stressed out because she had his like, Nike's on him. And we never wear shoes outside. Like I'd never, like if he's- So you think he, he tripped because he had the shoes? No, his law had, didn't have his balance. She knew it too. She said it. She's like, you know, I was, she's like, I'm so fucking mad. And I knew you're, I know you're going to be pissed. And she goes, I had him in his shoes. And she's like, he, and I was trying to find out like what exactly happened. And she's like, he just tipped over, you know, he, you know how he kind of walked. So then he sees a stick and then he squats down, then he leans over. But she goes, you know, because he had his shoes on, you could tell he didn't quite have the same balance. And he leaned over to get the shoe and just tip forward. Went forward and went face first, you know, into the, into the dirt and the rocks and sticks. And then just hit a rock the right way and it opened him up. Yeah. And so you tell me that's not the worst feeling you could ever feel in your life. Oh, right into my gut. Like, oh, dude, just, there's stories. I mean, just thinking about that I can invoke partially the feeling. And it's just, I mean, one time my kid, we were spending the night at my in-laws house because we were remodeling our home and my son went to bed. It was a hot summer night. So we had all the windows open upstairs. And my, my, at the time, my mother-in-law goes upstairs and then she comes down. She's like, where's your son? I'm like, what? And immediately, like the feeling I got was, because the windows were open, he's a little, he's a little guy. He's like three years old, three and a half years old. She's not where he was in bed. So we, I go upstairs and it was maybe 15 seconds of not being able to find him. That's not long, but when you think- It's an eternity. That's forever. When you think someone came into the window and took your kid- Well, my, remember- He was in the closet. He ended up, I don't know what he did. He fell asleep in the closet, but it was the worst feeling ever, ever. And I remember feeling like I would, I could, I would be able to go through the walls if I wanted to, just to find where he was. Terrible. Well, I mean, I told you that story just the other day on the show, right? I was messing with his monitor. Oh yeah. That was even, that was like three seconds, not even three seconds. That was enough time for my heart to sink and shoot out of the chair. Have you had a moment yet where you hear like a suspicious noise and you, and you like, you get that like protective instinct kick in real hard? Does that happen? I haven't had anything like that except for like what I just shared was when the, you know, when the monitor went off and like, I mean, I did, I shot up like I was like ready to catch some, catch him somewhere. You know what I'm saying? Like I assume when I didn't see him in the crib that he was already like crying, climbing out of it. And I'm in the dark, you know, so that I did have that initial shoot up like in this defense mode. Can I catch him if he falls in, even though I can't see shit, you know? But I haven't had anything like that. And so far, all the little falls and bumps and loud noises and stuff like that, I typically am the one with Katrina that kind of calms her down. Like he's okay. Kids are resilient. Like my sister, so my sister, Sarah, who is the oldest of the two youngest, when she was a baby, before she was two years old, we had her in the ER twice for stitches. The first one she was, she was, when she's just like about Max's age right now, learning to kind of walk around and run around. We're all sitting at the kitchen table and she was running around on the tile and just tripped and went chin first into the tile and split her chin wide open, blood gushing everywhere. And where we lived, we lived 45 minutes from the hospital. So blood gushing everywhere, rushing her to a hospital 45 minutes away. And then the scariest one that she did, which was not that much longer after, it was the stitches barely healed like six months later. Again, we're at dinner and she's kind of walking around and my parents had like a shitty old school plastic trash can. And she was, you know, took the top of the trash can lid off. Just so happened to be a can of tuna that was there and grabbed the lid and slitter wrist. Slitter wrist. Blood gushing everywhere. I think that was like eight stitches for that one. So like I've been around for things like that, which I feel like. Yeah, but when it's your kid. Oh yeah. No, it's totally different, right? It's, I mean, it was, it's a different feeling than seeing your little sibling do it versus your son. I was that kid. Yeah. And now it's like full circle, right? With my youngest ever, it's been like. He's a tornado. Man, just giving us a run for our money three times we've been to the ER with him. So over different things too. Like him falling, hitting his head, splitting open, marble. Yeah. Marble right there. When you tell me that, when you tell me that story, man, worst moment of my life, that was one of those that like just haunts me still to this day. But yeah. And then like they're jumping in trampoline and Ethan accidentally jumped and landed on top of his chest and it scared him so bad that his whole like skin turned ghost white. And so we looked at him and he looked like a ghost and it just like completely freaked us the hell out. We're just like, we got to take him somewhere because I just, I can't look at him like this. This like scares the shit out of me. So you've had three visits with Everett, but none with Ethan? None with Ethan. Oh, see, that's so crazy, right? So you're one kid. He's super careful. You think, yeah, you think you get, oh, this is not going to be that bad because you have no idea. Yeah, totally. I was like, ah, just let them do their thing. They're fine. You know, all this stuff. I mean, but Ethan does, he presses the boundaries with climbing. Like he's the kid that's like up in the trees, like way too high. And I have to check him every now and then, whoa, you know, it just like sends that, you know, scare signal to me like immediately. You guys ever watch that video? It's on YouTube where it's like dads like saving their kids from like super human powers. They just grab, they're like, they're going to fly off the edge of the cliff. Somebody, I think it was a bar stool, was it a bar stool or something? They do like a little compilation of that. They're like 15 different dads, like catching the kids, right? He'd be like on his phone or on the computer and all of a sudden the kid's like five feet away and he falls and he got dad grasping one hand. It is weird because like, you know, when my kids were really little, like certain cries and stuff, I would sleep all the way through. But if there was a sound that my brain perceived as an intruder, I was up, awake and aggressive before I even realized what was going on. I'd be up in the hallway with the bedsheets still attached to me. See, that's weird because I would hear, weird strange, I would wake up from, from noises that were off, that were outside. But not like Courtney would be the one that would recognize the different inconsistencies in the kids. Like you'd hear on the monitor or you'd hear, you know, just in the house, you could hear like wheezing or something. She'd get up and just, I wasn't as perceptive. I remember once when my son was two, he was at the top, I used to do this thing with him when he was little where he'd stand on the bottom, the last stair. And I'd say jump and I catch him. But one time, man, he was at the top of the stairs and he comes to the top, the very top of the stairs. I'm at the very bottom and he goes to jump because he thought, you know, like I would, and I grabbed the railing and launched my, I mean, instinctually launched myself up to the top to catch him, rip the railing off the wall. I tore, I mean, I sprained half my body doing it, but I caught him. And, you know, there's a moment where you're proud of yourself like, wow, I did that. And I'm like, oh, that hurt, everything hurt. I caught everyone on this hill. And he like lost his footing and then just like started to fall. And I jumped up the hill and just stopped him from falling headfirst down to retaining wall. I was just like, oh man, everything about the stuff that you did when you were a kid. And you're like, I'm kind of lucky I didn't die. Yeah, you know, 100%. Yeah, there's a lot of things like that. I sliced my big toe off going down a slide like barefoot. Like I broke my arm twice in the same year, same arm. Let's see, what else? I stepped on a nail and got like all this flesh eating bacteria. My dad's just like, walk it off. My foot like a beach ball, dude. I'm like trying to walk back from the bus stop, you know, just hurting the entire way. That literally kills people. Now, how are the two of you with this? So here's something that like I find ourselves doing right now. And we're, Katrina and I are different, right? So he, like he's, he's finally starting to like walk a little bit, right? So he's definitely in that stage of looks like a drunk sailor everywhere he goes. He's not funny. Yeah, it's not stable at all. All right. They do look like drunk adults. Oh, it's hilarious. My favorite right now, I don't want to forget these memories because there's like, there's moments already that I think are probably burning my brain that I think are hilarious where, you know, you're learning, he's getting to walk or so like, you know, 15 steps in a row is like a big deal of like staying balanced. You know, so like we stand apart from each other and then get a little bit further apart. Come on, come to mommy, come to daddy. And he's at that phase where he'll be walking and he's all excited to come towards daddy, lose his balance and then go left and he just stays left. Yeah. And just keeps going. Yeah, he just goes the other direction he was saying because that's his balance. That's a good sign, dude. He adapts. Yeah, yeah. He adapts to adversity. But what I was going to ask is, so, uh, so I'm like, I like to, um, I allow him to do things like, why are you teaching him to do that? Let's just like climb up and down the stairs or get off our bed and our bed's higher and taller than he is. Like, so my theory on this is like, listen, he's already trying to adventure and do this. I'm right here with him. Like I want to teach him how to twist his body to get down, like to get down from the bed versus always catching him and going, no, no, no, it's saying no. And then the one time you're not there and he gets down and he doesn't know how to get down. No, that's the right attitude. Like what you wanted, if you have stairs in your house, you, when, when it's, uh, appropriate, you want to teach them how to do it properly. Not that you're encouraging them to do it all the time, but if you're not around, right? It's okay. Okay. Here's bound to happen. I feel like it's bound to happen. One day I'm not looking at him and he's going to go up and down the stairs or he's going to get off the bed and he'll crawl out of his crib. Like before you know it and like do some like death defying stuff. It's okay. Here's a great example. It's like when you have a pool, right? So having a swimming pool can be very dangerous for children. So as soon as you possibly can, you teach them how to swim. That's the safest possible thing you can do instead of, you know, not saying that you, it's been replaced up because I think you should do this as well, but it's not like, it's like comparing it to fencing the, the pool off completely and being like, okay, we're safe, right? Teach them how to swim or if you have a gun in the home, that's another one. Once they get old enough, you teach them how to operate it. You teach them gun safety. Those things statistically are far better in terms of safety and risk than the, you know, the other stuff, but you know, you're, as a kid, it's really the most dangerous time is teenage years because they have a certain level of freedom and you're not around all the time, right? You got to let them go do their thing. And I think when I was a kid, the most stupid stuff that I did that right now makes my skin crawl was when I was a teenager and maybe early twenties, you know, frontal lobe is not fully developed. You got your full of testosterone and you literally don't understand, you just don't understand danger. You think you can do whatever you want. I think the way I drove, when I first got my license, the things I did in my car, I can't even believe like what an idiot I was. Oh, I know dude. I was actually thinking about that because we went up to this like place up in Ponderosa where I live and there's like a couple trails that are like dirt roads off. And so my kids are now and like, they were in this outdoor program, which was really cool. They'd like teach them all the stuff about like nature and all this. But I just remember when I got my license, like because it's not a well-traveled road, like I would take this little Honda Civic and just like blaze through there and like do fishtails and everything. And like there's hikers on these trails dude. I was like blazing like I was Duke's a hazard, you know, this thing. Like what was I doing? We used to play this and this is terrible. I hate admitting this, but I didn't. I was stupid. We used to do, we play chicken in the car where you go down a dark road and you turn off the headlights and you wait for the first guy to be like, turn the headlights on and literally you're driving in pitch black. You can't see what's going on. We used to race and do stupid shit. Oh my God. Well, I grew up in the valley where like the fog is like crazy and it was like a thing that when that fog rolled in during that season, like you race in the fog. You can't see the end of your hood and it's like, we thought it's a great idea to be passing each other on two lane roads. Oh my God. And that, and when it was, it turned into a thing too of like who had the biggest balls, who could pass three, four, five cars without getting back over in the right lane in this fog. It did shit like that. I just, I think back and I go like, what in the hill? Bro, to stop lots of testosterone without a fully developed frontal lobe is a recipe for disaster. Bad news. That is a risky situation. It's funny how like, like parents or dads, especially are like, they fear, oh my God, I'm gonna have a daughter. Oh man, I'm really, you know, worried and you know, she's gonna be a teenager. It's gonna be so hard. The truth is teenage boys, you have a teenage boy, you need to be careful. That gets way too underplayed. Way way too underplayed. Yeah, it's just, oh man, it's so funny. Just like, you know that song, Teenager's Scare, the living shit out of me. It's so applicable. Teenager's Scare, the living shit out of me. We're old guys now. I understand it now. Damn teenagers. I know, Justin, you're the big Joe Rogan listener. Have you, are you listening to Spotify now? Because he's now officially over there, right? Yeah, I did. I was listening to the one with him in Duncan Trussell. That's like his first one that... Didn't you have Miley Cyrus on? I'm not gonna listen to that. Hold on a second. Can I ask you guys a question? Why does... Why does she have to say that's interesting? Well, listen, why... First of all... If you listen to the pot, don't look at her. Just listen to her voice. Why does she sound like an old waitress at a diner? Like, hey, yeah, yeah, you want that lumberjack slam? I got it for you in the back. Her voice sounds like she's been smoking a pack of cigarettes a day for the last... I came in like a wrecking ball. 15 years, you know what I'm saying? It wrecks havoc on your voice. Did you see the controversy around that? Is it... Okay, so I know what you're gonna bring up. Is that true? It is true. Yeah, so they basically... I thought I wasn't sure if it was like a conspiracy thing, because supposedly his... Some of his like really hardcore conservative guest and then like his Alex Jones kind of like people, they all of a sudden there's like X amount of episodes that I saw that disappeared. They didn't post them. They're gone. McKayla Peterson, right? Yeah, McKayla Peterson's episode is not... It's taken down, would you? Yeah. I don't listen to her show. Yeah, I don't listen to her show, so I don't know why. But Jordan Peterson's episodes are in, right? Are they? Yeah, I'm pretty sure. Okay, okay. Well, that's all right. Yeah, I don't know. I think it... Yeah, definitely Alex Jones and then... What's that one other controversial guy? Oh, Milo, Janopoulos. Yeah, yeah, Anopoulos episode. Those two for sure, because I... Yeah, and I think too, like being bought, I'm sure there's conditions, right? So like that as much as he doesn't want to hype it up and say that it's like, you know, like, well, I have autonomous... You don't have like full autonomy when somebody buys you for that much money. Well, and so I was... This is... I'm glad you went this direction, because I'm curious to hear your guys' opinion on like, are you pro it? Are you anti it? Like... It's his show. Yeah, well, he obviously agreed to it. That's how I feel too. And think about that. And this is the way I look at it. Like, what if... I don't like to be censored. We'll give you half a billion dollars. Well, I mean, I mean, okay, just a little bit though. You just take a little... Censor light. Okay, yeah. Well, I mean, imagine that we're Spotify, right? My input media is Spotify, and we're at a place where we're acquiring talent. We look for other fitness professionals that have a show that we love, and we love 98% of everything they're doing, and we want to acquire them. We're like, you know what, we're going to pay this person, you know, a few hundred million dollars to come over here, but let's make sure they leave out that episode that we didn't like they did, and this one that they did really, because it doesn't really align with the things that we talked about. I mean, you think... I feel like you would do that. Yeah. Or somewhat, you know what I'm saying? It's your channel, you're paying for it. Now, put yourself... Let's do this for a second. Let's play a game here. And of course, this is easy to do because it's not happening to us. So I'm sure I'm sure our virtue is going to come out here, but let's just say that happened to us in a big company, said, hey, we want to pay you tons and tons of money. We're going to bring all your episodes on, but these are the... These episodes we're not going to put on. Yeah, like not Joe Don. So we're going to set... Yeah, we're going to... Well, that one. Really, that one? Yeah, that's fine. No problem. They're going to censor us to some extent. Like, part of me viscerally reacts anytime somebody tries to censor me for anything. Yeah. So I don't know. How would you... I guess it depends for me. I guess... On which episodes? Yeah, yeah, because personally... But all the time you said group exercise must die. No, that's got to stay. Beach Bonnie's a big sponsor of ours. You guys, we're going to have to get rid of all these. What? You won't say, okay, that I couldn't do that, right? Because then I would feel like I'm selling my soul. But if there was certain things that we got into that, I don't know. I don't know. It would have to be... I'd have to see which ones it was for it to really bother me. Because if you cut out some things that were like... That we were just over the top of the beginning, we were so bad. Like, we were so bad. And if they're like... We don't want to do anything before episode 200, be like, okay, I'm okay with that. You can say, yeah, we weren't even there yet. We were just experimenting. You can make it like those never existed. Yeah, how much do we need to pay you? I'm okay with that. That's great. Yeah, I guess it would be weird. Like, I think maybe where it would get to me is like, imagine this. And this is probably more likely that if that were to happen, we're playing this weird game, right? That doesn't exist. But okay, we get someone signs us and they go like, there's 17 episodes where you guys mentioned God or you interviewed a priest that we're going to go ahead and just pull all that off. I don't have problems with that. Right. I would have a problem with that. It depends. You're right. I think it does depend. There was ones where they're like, here are all the episodes where you guys talked about doing drugs in your past. We're going to go ahead and eliminate all that. I'd be like, okay, it's probably good. There's 15 episodes left. I have 1,500. Yeah, yeah. I'd be like, okay, that's probably a good idea. So here's the unintended consequence of that. Here's the inadvertent consequences of when... Cospotify is a company and all they really care about is probably, right? I'm sure all they care about is, let's get listeners. Let's make money. Let's be a successful company, which most companies, that's your number one priority, right? And you want to do it in whatever your way is, but ultimately you want to succeed. But here's the unintended consequence of that. Look at the people that they cut out, right? What's his name? Alex Jones, for example. He's like the biggest peddler of conspiracy theories that exist. His most ardent followers, the people who follow him the most, all you're doing is reinforcing their beliefs. That's all you're doing. When you censor someone like that, you just strengthen their idea that, oh, they're blocking the truth. Yeah, the man's against him. And the government. It's exactly what happened. This is why censorship, you have to be very careful because once you start to censor things, oftentimes you strengthen them. Well, his ratings went through the roof because they had to move him off all these platforms into his own website. So it's like his numbers started to shoot up because it's like, well, we really want to know what he has to say now. Yeah, it's hilarious to me. You give him so much more power and weight behind that when you censor him. Again, if you believe in a conspiracy, let's say you think vaccines are a government strategy to inject us with microchips and they're all bad or whatever. Let's just say you believe that. And then when they censor videos, maybe they think that the videos are giving out misleading information on vaccine or whatever reason, right? Too controversial. But they censor those videos. You who believe that, do you think you're going to believe it less or more? Yeah, yeah. You know what I'm saying? So it's a game. You got to be careful. Speaking of censorship, what happened over in Australia? That lady got arrested? Oh, man. Yeah, this is, it's a weird interest. Okay, so I think I read the article, right? So she tried to organize a protest on Facebook, basically. Against the lockdowns. So in Australia, I've had people messaging me from Australia, because I don't understand. I know they're considered a free country, but they don't have, in their constitution, speeches not protected like it is in America. It doesn't sound very free. And by the way, in America is one of the, one of the few countries that has it explicitly protected that speech that you can't censor speech, which I think is a very good thing. Along with the Second Amendment, that's a very unique, you know, protection that we have. But apparently, the way Australia works is different regions can make pass certain laws. This segment of Australia, Victoria, they have very, very strict lockdown rules, very strict. And what she did, this is to my understanding, she posted a, it's basically to organize a protest against the lockdown. So she said, hey, no, nothing like violent, nothing like that. Just basically we're going to organize to protest the lockdowns. Pregnant woman. The cops showed up at her house and arrested her in front of her kids an hour before she was supposed to get an ultrasound all caught on camera. So this has become a huge, like big thing. Scary precedent, scary. I mean, I know that's not America, but could you imagine if someone tried to do that here? Arrest you for posting something on Facebook? That's wild. That's very invasive. Crazy. Yeah. And I don't know their politics over there, so I don't know how supportive or unsupportive people are of it. But from someone like myself, you know, over here, and I see something like that, I couldn't imagine cops showing up and be like, you did a post on Facebook, we're going to arrest you. But like, excuse me. This is, you said in Victoria, is that the name of the place? So that's like, they're like the California of Australia over there? I don't know. I feel like that. We're probably as extreme that direction I feel like at any other state in our country. Maybe, but we were maybe New York, we'll see you think. Yeah, leaders are anyway. Yeah, for our politics, but they would till now, I mean, I haven't seen this yet, where you get arrested for doing a post. Yeah. You know, I mean, in fact, we protect protests here. You know, we saw, we've seen protests during lockdown here in the US, and they were allowed to go on, which I think you should. You see that New York opened up gyms. Did you see that's happening? Good. Good, good, good. But not us though, huh? No, man. I mean, you know, that Gavin guy, he's just What are we at now? How many months are we for like gyms being closed here? I don't know. It's been a while. I think you can work out in gyms if they do it outside with certain things. I don't know. I reached out to our buddy Adam Sedlack over at U of C gyms to see, and I think we're gonna have him come on and talk because I'm curious to what they're going through. I know they've been trying to do all kinds of things. I know he did a post not that long ago where he seemed to- He was the recall. He was really pissed. Yeah, I think he was really, really pissed. And I think it's because they're trying to do all these different things to try to bide by the rules, and I think they're getting shut down or told no. What a sad precedence because for anybody like, okay, I'm a huge historian when it comes to fitness and especially resistance training, right? I love the history of it. California was the mecca. This is, I mean, we weren't the original place to have gymnasiums. I think the East Coast had the first ones, but California is what really popularized lifting weights. We popularized the health clubs. It's a part of California culture to work out, and what they're doing right now, whether you believe it's good or bad, I'm not gonna make that argument, but what they are doing is completely decimating and destroying an entire industry. They are hammered more than any other industry I can think of. Have you guys seen videos of what LA looks like now? No. Oh my God, it is really bad. Why? Just beforehand, we had a really big problem here in California with homeless encampments. And so with the mass exodus of businesses and people leaving, it's just turned into a complete wasteland. Oh man. Yeah, it's just, you gotta really evaluate all these things and these policies and just look at what's happening as a result of it. I mean, as much as you wanna stay safe, you gotta evaluate everything. Yeah, I 100% agree. Hey, did you, I don't know if I've said this on the podcast before, just to make a turn here, but did you guys know that you can increase your iron intake by cooking on cast iron skillets? Yeah. Did you guys know that? Yeah. That's pretty cool, right? No, that was one of the things that we did for Katrina when she was pregnant, was we cooked the- Was she anemic at all? Courtney turned me on to that. No, I think at one point she tested like she was borderline. Yeah, that's common with pregnancy. It is, it is, right? Which I thought was really weird because her diet, she eats a really high protein diet, but that was like one of the things that we started doing. Like we always already, you know, we eat meat on a very regular basis, you know, and we just said, okay, we'll just start putting it on the cast iron instead of doing it on the barbecue for her to hopefully bump some of her iron on. Yeah, because Jessica borderline anemia, and you can tell she'll get like out of breath or, you know, like lose her energy or whatever. And so she had to supplement with some iron, but supplementing with iron can be kind of nasty. It can cause like gastro issues and so it's always better to get it from food. So the organ meats is one thing, but she's pretty adverse to organ meats. They don't taste, you know, I mean, most people don't like liver to begin with, try and give liver to a pregnant woman. And it's, it's a, it's a, I'm like sitting there. I feel like those old movies were testing your sales skills. Oh dude, I feel like those old movies where like mom is giving their kid like, you know, cod liver oil on the spoon. I'm like, no, I'm like, I'm like making it into an airplane. I'm like, honey, you got to eat this liver. I'm like, making it with bacon. I'm like, imagine it's something I'm playing all these tricks. She's like, are you privy to like, is the iron breakdown different in like grass-fed beef versus regular? Like I know like the Omega profile, right? Or the fatty acid profile is, is different. Typically the grass-fed meats are higher in certain nutrients. B vitamins may be higher in grass-fed. It's not a huge difference, but if you eat meat a lot, then it does make a difference. Well, the biggest difference is the fatty acid profile. That's where you see the bigger difference, right? It's got less of the inflammatory fatty acids and more of, it's got a, it's actually, okay. So grass-fed meat has a very nice fatty acid profile. It really does. It's very balanced. If you just eat good quality meat. So, but what we've been doing, we got those, those filets from Butcherbox, which are pretty good. I just kicked those up last night. Yeah. So she put them in the cast iron skillet, and what she does is she sears them on both sides and then puts the whole skillet in the oven and they come out like perfect. Absolutely perfect. Dude, it's been life changing. Like, so when I was gone on my evacuation and all that kind of stuff and coming back, it was like, like our whole plan was to just like, we're just going to cook everything at home. We missed home cooked meals. We were going out like all the time because we just, I mean, we had like a little tiny, you know, we might have a kitchen that just had like a burner or like a microwave. And so it's like, we're not cooking this. And man, you feel the difference. You feel the difference when you can bring back quality into your diet and like, you know, just really manage that. Again, I feel so much better in my stomach. Even when you're trying to eat healthy and you eat out, it's still not the same because you don't know what oils they use. And I had Brussels sprouts the other day. And I mean, Brussels sprouts are, you know, pretty healthy. They affect me pretty well. Felt bad after I ate them. And I realized, I thought they probably use the shitty oil to cook them in. I'm sure they're not using ghee or butter. It's probably some, you know, weird vegetable oil that's causing me to feel crappy. So, you know, Hey, speaking of our partners, I was, uh, so right now we were putting together and probably, I don't know, after this episode goes live, it won't be, it won't be long after, you know, Rachel and Eli have been putting together like this little, you know, real of all the partners that we work with. And they asked each of us to do like a little expert on each one of them. Like someone say something real quick, like about all the partners. And we were all in, we were all separate. So we weren't together when we did this. And I thought it was really funny when I was going over the edit that when, uh, it came to talking about chili pad that both Justin and I defaulted to the like saving marriage thing. So right away I got a chuckle out of that. I was like, that must be of like, like serious contention in his house because it is in my house. Yes it is dude. Like the temperature thing is like a constant. We can't be alone in that. I hope not. I hope I don't plug an asshole because I was like, please tell me that there's other men out there that are wrestling with the same issue. Yeah. My that self-absorbed about my own like climate, you know, here. I don't know. But uh, yeah, it's definitely something we always battle. So I felt like bringing it up. Men and women just, they just feel different. You know, I think traditionally, unless they're pregnant, like my wife, but traditionally they like it warmer. Men traditionally, you know, like it colder in the room. So that's for sure. It's not, for me though, it's not even like I, it's like I have to or like, yeah, I'll have terrible sleep. I'll have terrible sleep. I mean, I will. I'm looking out for myself. Well, I'm sure your wife feels the same way. Yeah. On the cold side. Yeah. Well, that's where the contention is. Exactly. You know what I'm saying? It's just like, and I'm like, you can wear sweats and bundle up. Like I can only take so many sheets off and clothes off and then I'm naked. I'm saying so. She slightly feels a breeze, you know, like across her like hair or anything. It's like, ah, like throws the sheets off. I can't sleep by them. Marriage is basically a series of small like annoyances that over the years become like big issues. You know what I'm saying? Oh yeah. Yeah. Yeah. 11, 12 years in here. Yeah. Yeah. It gets more intense. You ever do that? You look back on like a huge blowout fight and you're like, we fought over that? Like really? So funny you say that because yesterday Katrina said, she goes, I love you. And we have this thing. I think I've talked about this before. Like, you know, if one of us says that, that, you know, we ask, what are you thinking about or what made you say that? And she goes, I was just thinking about this morning how irritated I was with you. I was like, that's what made you say I love you right now. She goes, yeah, because I just, I love that our relationship, like the things that, you know, irritate me or get frustrated. They're so not a big deal at all. Miniscule. Right. So what happened was, it was like, I don't know, 6 30 or 7 o'clock in the morning and I didn't sleep very well that night. Again, a temperature thing actually. And, you know, Max has been getting up. He's been sleeping through the night, but we put him down at 7 30. So that now means like he is ready to wake up at 6, you know, and I'm not up at 6 every morning. And so right now she'll go get him and she'll like put him in the bed between us and just kind of let him play a little bit. And, you know, he'll lay down sometimes and have a bottle, but he's awake now. And so I'm like laying there and I'm like, still trying to get like an extra half hour sleep. And he's like slapping me in the face. And, you know, and she's like talking, saying like, oh, get daddy, it's time for daddy to get up. This is that like, and I'm like, I roll over. So my back is like, just give me 30 minutes please. You know, and so I was like, and she made some comment. I don't know what she said. And I'm like, yeah, no, dad's tired, right? And she was like, yeah, mom's tired too, right? So I got that. And that was it. That was all that was said. And then the day goes. And then later on was when she said to me about, I love you. And she's like, no, it's just those are the things that like we have it about. It's like, you know, I get it. That's all marriage, dude. And those things, but those things let some people allow those things to fester and turn into like resentment. Yeah, it could easily turn into, oh, he doesn't consider my feelings. He doesn't think about how tired I am, or you could think the same thing. Why can't you just understand that? And then it turns into a big, you know, and it depends on the circumstances, the context and how often, you know, what happens. Right. You have to make peace that you're both different people. Like you got to remember that. I'm not going to be like you. You're not going to be like me. Let's just be cool. Dude, I swear to God, that's the key to success. Is that you just accept, you just got to accept shit. Like Jessica consistently has to tell me to put things away or in the right place. Now, from my point of view, right, if I want to be all like pissy about it, like man, you're so like, who cares if it's four inches to the right or where it's supposed to go, you know, like I put the salt shaker there. She says, move it five inches over there. Like, okay, what's the big deal? This who cares, move it yourself. But in her, from her perspective, she's like, yeah, I do that a hundred times. Like a hundred times a day. I'm moving everything back to where it goes. I have to put the chair back in. I have to turn this. And so this becomes, this can become a thing. But basically with that particular thing, I think she's accepted that. She'll just have to tell me. And I've accepted that. She'll just tell me. And I'm not going to get, I mean, maybe I'll get irritated, but I'll be like, whatever. And then she'll be like, well, if you've done a good job, I think if you've done a good job of dating or courting before you get married, then you should have, or at least I believe you should have like, have learned all these things about a partner and just figured that it's a trade-off and it's okay. Like that's the way I look at it is like, okay. So, you know, Katrina is, you know, the tomboy in her. She's not like the neatest, you know, person for, especially like girls tend to be neater than guys. I'm definitely the neater, clean person. And so it's like, I can get frustrated with that all the time when she leaves her brush out or her side of the sink is a mess compared to mine. Like, and at the beginning, it would bother me. And then I'm like, wait a second, like, she's also this badass chick that'll be working till midnight and then back up at five, grinding and is extremely successful at anything. You think of the positive stuff. Right. And I go like, would I rather have the, the wife who, you know, stays home and actually makes the house immaculate all the time, but then she's not doing anything supportive financially or she's not a killer herself in business. And I can't have these great deep conversations. Like when I'm trying to work things out with business because she has that mind, fuck no. I'd way rather have that. And so I remind myself of like, normally- There's no dirt. There's no fun. Yeah, that's my rule. Hey dude, you ever, you hang out with old couples that have been married for a long time and you ever hear them bicker and say things to each other? Nobody takes anything personal. They totally understand and accept each other. And it's just the way it is. And you know what the irony of that is, is when you accept each other, if the person is ever going to kind of change and it's usually from that perspective, it's never when they're getting hammered. You know what I mean? Totally. And to that point of talking about, I know she makes a conscious effort to do things because she knows that's something that I want. And vice versa in things that I probably annoy her in, I know that those are things that she, okay, and it makes me want to help out more or do more to be better because of that. And that's the way you handle that. Yeah, I mean, you can look at it again. Like it's about looking at more of the positives as consistently as you possibly can. Because like there's always going to be those things. And I remember somebody telling me like, it's usually it's like, it's only like three things that cause like a divorce a lot of times for people. And that's the only things they focus on. Meanwhile, okay, well, tell me what was going good and what were all the positives. Oh, there's too many of those. You know, it's all these things though. And that's it, we're done. You know, that's what you focus on. You're trying to be with someone for the rest of your life. That's the goal. And you're trying to do it while raising kids, paying bills, all extremely stressful. And you're both fundamentally different. One's a male, one's a female, different experiences. You know, I mean, I couldn't do that with you guys, let alone another, it's a difficult thing. You gotta, the acceptance part is so important. Otherwise you're screwed. Speaking of that, I got yesterday, I did my first DILF wisdom, right? So we're launching this little, yeah, we're kicking off this little series that we're going to do. And we'll see if it gets legs and people enjoy it. It seemed like when we posted on Facebook, I don't know, a month or two ago. And we got, I got a ton of response about this. And so, you know, I thought it'd be kind of cool to put this series together. We've, you know, the three of us have over the last, you know, six years developed a lot of relationships with other dads in the space, or even outside of our space that are very successful entrepreneurs. They're great dads. And I thought, oh, this would be kind of cool. Let's put together this little short series where I have a series of questions that I'll ask all of them. And then we'll, you know, we'll drip them out. I don't know, once a month we'll do these or we'll put them on IG and so people can watch. And yesterday I had Brendan for the first one. So it's, and I'm already, I was already excited about it, but then after doing the first one, I'm like, oh, you know what, this is going to be interesting because I'm going to try and stick to the same series of questions and ask all of them that. So hearing how they respond, and I want to spoil it. We'll make, leave it till people can listen to it. But, you know, there's questions that I asked that, you know, oh, I would have thought he would have answered totally different or I wasn't ready for that. Or you start to see how people parent because I get into some things like that, everything from nutrition to your partnership and, you know, how you navigate that. Bad habits that you might have had from your parents. Did they bleed into you being a dad? Like, so there's a lot of really cool questions that we nailed down and it's going to be a cool little series. That's awesome. Nice. The first question is from the Francesca Marie. What exercises would you recommend for a client who is looking to strengthen their joints due to the fact that they had previous injuries that were related to sprains and or strains around the ankle and knee area? Okay, so it's hard to give specific recommendations because we don't know why or how your knee is, you know, getting hurt and your ankle is getting hurt. But generally, you can do, I mean, honestly, general strengthening exercises are number one. So squats and lunges and your traditional strength training exercises done properly will do a lot to strengthen the muscles around the knee. And then as far as the ankle is concerned, I would work on both ankle mobility but also calf exercises and exercises that strengthen the tibialis and balance exercises to work on the muscles that stabilize the ankle. But, you know, I'm glad this person is asking this question because that is the right question to ask. Oftentimes when people have a sprain or repeated sprains or injuries, they think do less rather than do more of the right stuff. Yeah, like, oh, okay, my ankle always gets sprained. I'm not going to run anymore. I'm not going to do that activity anymore rather than looking at the root cause, which typically has to do with weakness, has to do with imbalance. Well, this is really close to the episode, the single topic episode we just did recently where we talked about knee issues, right? Normally, if you're getting sprains and things going on the knee, that's normally a sign of instability in the ankle and hip. So right away, I would look into like, you know, like Prime Pro, I would be doing movements for my ankle from Prime Pro. I'd be doing movements for my hip. Those in themselves will already start to create some strength and stability, right? If you're doing those, all those movements properly, that'll help you. I also would recommend to this person, train barefoot. Like, you know, if you, there are a lot of times weak ankles also are weak feet, you know, you don't have a great connection to the ground and your feet don't grip the ground. Good chances you could be overpronating and issues there. So barefoot training will be great and like stability stuff. So I love to take the situation like this, take somebody and the way we start our workout after we've done our hip mobility, ankle mobility, the first exercise might be something like a walking lunge. So you dress like what Sal is saying, traditional strength training, and then I'll do it like stability and barefoot. So I'll have them barefoot, not super heavy or anything like that because we're more about mechanics and they'll be walking across the grass and as they're walking, they do a nice big lunge and then they stabilize and they're barefoot. Remember, and then they stabilize and lunge again, then stabilize and lunge again. Yeah, but they got to do it right though because if their feet are weak and they go barefoot, they'll just pronate. Oh yeah, you got to really start slow and consider that triangle base of support. So you have that pressure that's evenly distributed. So from your big toe to your pinky toe to the tongue of your shoe, basically you want to be able to be able to apply pressure equally and distribute that throughout your feet and have strength in that. So you're not tilting one side too much versus the other, but also strengthening the forefoot. So being able to elevate your heel as you lunge and then have stability in that and also doing toe squats and things like that as well. So just that way, you're a little bit more comfortable with your anything you're doing as far as your lower extremities and you have stability and support with that. There's a great exercise to both your points right there, right? So you're right, Sal, if you be careful, if you go barefoot that you can overpronate. I mean, that's also why I throw the stability in there, right? So it's not about weight, it's about form. If you're barefoot and you balance and you stabilize between each lunge, it's hard to stabilize if you overpronate and you're off. So that's the reason for that. And then there's a specific exercise I like to do for this. And I think I showed this on my Instagram a long time ago. If you're curious about it, maybe I'll do it again. I'll try and describe it on the podcast as best as I can. So Justin was talking about the triangle, right? So you have the two points on your foot. So it's like the ball of the foot and the other side of the forefoot and then the heel, right, the triangle. Yeah, so there's the triangle. So you're trying to think of that. So one of the things that you can do, so you take a quarter and you put it underneath the fat pad. So the top of the triangle, right, on the forefoot. And when you rise up to do calf raises, the thing you want to watch for, and the quarter is really just to give you feedback. You're trying to think I want to push through that part of my foot. That's the whole point of the quarter being there, is just giving you feedback. So you drive up through the quarter and when you do that, people that overpronate or have issues, weak ankles, they'll typically break out. So when they go do a calf raise, they stand up on their tippy toes and then their ankles break out to the side. And you want to try and fight that and keep them neutral. So, and Justin alluded to doing like tippy toe squats. This is the regression before I take someone on tippy toe squats because if you go right up on your tippy toes and you overpronate, you have weak ankles. You're compensating, that's not a good thing. Right, you'll break out. So what you do is you teach somebody to rise up on the heels, keep their heels in a neutral position, don't allow it to break out. Once they understand what they're trying to do there, then the progression to that is the tippy toe squats adjusting. Okay, now I know how to raise up on my tippy toes. I can keep my ankles neutral, not allowing them to break out. They're staying neutral and stable. Okay, now to progress that, I can drop down into a squat while I stay on my tippy toes. Yeah, strength and stability, which is controlled by muscle, is what keeps your joints safe and healthy. I mean, when I was, personal story, right? When I was 14, I dislocated my kneecap on my left leg and part of the rehab was I went to a physical therapist and she had me do some very basic strengthening exercises. It was like a hip bridge and a couple other movements and it helped, but it didn't fully help. And I remember I used to have to wear this brace with two hinges on the sides of the knee and when I didn't wear it, my knee just felt very unstable. Well, finally one day I got fed up. I mean, I did this for months and finally I'm like, I don't care, I'm gonna go to the gym and work out, whatever happens happens. And I started squatting. I started doing squats and within weeks, my knee was back to normal because I got it stronger. Now, if you want more specific instruction because again, it depends on who we're talking to. These are general answers. We have something called the maps prime bundle and what you do is you go in there. It's got two programs and there's assessments. You take the assessments and then you can determine for yourself what specific movements are gonna help you best because here's the thing with strengthening and stability and mobility. One big piece of that is it needs to be individualized. If you do the wrong mobility movement, not only can it largely be a waste of time sometimes, you might actually be making things worse depending on what your problem is. So it's really important that you do a self-assessment, which again, that prime bundle's got two programs and both of them have self-assessments. Look at your ankles. Look at your hips. Those are the things that tend to cause issues with the knee. Of course, you already said the ankle. So look at the ankle. Look at the feet. Do those self-assessment protocols in there and then apply the right exercises for your body. You'll be blown away at how fast your joints start to feel stable and how quickly you start to eliminate the risk of injury or at least the one that used to have. The more specific you can be, the better. And to be able to prioritize that now and not just mask over it by getting back into your normal routine and work out and addressing it now while you have the opportunity, you're gonna benefit from that long-term. Next question is from Abby Perler. When training athletes, what are your go-to exercises and mobility drills? Oh, boy. It's complex. It depends on the sport, right? Yeah. You're definitely gonna do mobility for the whole body because you wanna maintain strength in far ranges of motion. Sports challenges your body in ways that are often unpredictable. Right? So in the gym, everything's very controlled. You know what a squat looks like, you know what an overhead press looks like and you can get strong in that range of motion. But when you're playing a sport, oftentimes you have to reach outside of those ranges of motion and twist and do things explosively. And this is where injury tends to occur. So mobility work, whole body mobility work is a must for almost every single athlete. I mentioned earlier in the first question, the prime bundle, that would be appropriate for athletes. Yeah, I mean, that's the first place to start and you're right. Like there's so many more variables with the athletes that if you're just training somebody in the gym to get results and get muscular and it's pretty controlled, that's one thing. But in terms of any athlete, you really have to assess their overall movement and their ability to move properly and stabilize properly and to be able to have strength and control. And so really that's the prerequisite to any pursuit athletic-wise is you have to be able to have ultimate control of your body because you are going to be doing things that are going to ramp up more explosively and you have to be able to stabilize just as intensely as you are able to then explosively produce that kind of force. Well, it's hard to answer something like this because every athlete is going to be different. Training a swimmer versus a wrestler versus a basketball player versus a football player, the type of drills that you're doing with them are going to be unique to each of them. It's even different from one football player to another. Exactly, right. So it's really hard to give, but I will give you somewhat of a specific answer that I think is common that I would focus on with almost all athletes. And that's hip stuff, both good hip mobility and control and then power and strength in your hips just because almost all sports require a lot of power to come from there. I don't care what you're doing, having powerful hips is going to transfer over to almost any sport that you play. And I would throw core in there because when we're talking about hips from an athletic standpoint, we're talking about the lumbopelvic hip area, which includes the muscles that stabilize the hips, which is the muscles of the core. And if you don't have good, stable, strong core muscles, but you have very powerful hip muscles, you're asking- You're going to blow out. Yeah, you're going to definitely hurt yourself. So those are some of the things you might want to focus on. I agree 100% with Adam. It does depend on the person and it also depends on where they are in terms of how long they've been playing sports and their age. Early on, it's very appropriate to just build general strength. If you have a younger athlete and they just got started in sports, you want to build general strength, squats and deadlifts and overhead presses and rows and stuff that we recommend to most people. As they become more advanced, as the sports become more specific, then the exercises start to become more specific. Whereas a full squat might have been perfectly appropriate for general strength, a half or quarter squat might be better with an athlete who's, let's say, college age who now is looking for a particular type of explosive power out of a- to jump or whatever. Well, I think of the world-class coaches that have been on our show and have talked about how they would build the ultimate athlete and how general- GPP, I forget the acronym for that, but it's general play and progression. I don't know what the last one is, but basically it's overall understanding of the body. We talk about proprioception a bit about understanding where you are in terms of space and being able to react appropriately. But really having that ultimate understanding of what the movement, how to navigate in every aspect of that movement is the first thing to really build off of. And then after that, we start to then build up the base, the base strength. And so this is where we get into more of the bi-loaded type of exercises. Well, the general answer would be mass performance. We address that in that. Because we don't know who this exact athlete is, what we're training for and all the specifics about them, it's hard to answer a really good detailed question for this person. But the generic answer is, a mass performance would be the foundation. All the movements and the things in there we hit all the points of everybody's making and addressing. And then beyond that is when it gets really specific. So that any person, any athlete would definitely get benefit by going through performance. And then when they get the next level of benefit would be more specific to that person and their sport. But generally speaking, the things that we're all, everything from core to unilateral work to hip stuff, everything we're talking about, all of that is incorporated in proprioception, all that's incorporated in plyometrics, all that's incorporated in- We took all that into account when we're building and drafting that because you want to take those fundamental elements of what produces an awesome athlete. And to be able to have that foundational strength and explosive strength and be able to have strength in multiple directions, a movement, and then have power and power and explosivity, but under control and then also have that endurance and that gas tank that's going to carry you through any of those endeavors. Yeah, if you were to follow like mass performances, I would say the best programmed general athletic workout you're going to find. And if you were to follow it alongside specific drills that your coach is having you do, now you've got yourself a great program. It also has mobility in it, but like just to give you a breakdown, right? And this is kind of how we put, we wrote MAPS performance. If you're training yourself and you're an athlete or if you're a trainer, training athletes, you want to work on maximal strength, that's probably where you want to start, then you start to move through multi-planar strength, right? Getting the person to not just be strong, but to be strong in different directions. You want to work on explosive power that's extremely important in almost every sport I can think of, being able to control your strength explosively will just make you a better athlete. And then ultimately, of course, you want to have some stamina. There's always a stamina element with most sports that I can think of, even an explosive sport like football that where they stop consistently and they do plays, you need to be able to repeat that over and over and over again. So there's definitely a stamina component. And to add to that just a bit, because I've gotten a lot of questions from athletes about their specific sport, how they would use MAPS performance. So on the mobility days is really where you want to be able to upkeep your skills training. So every sport has specificity to it in terms of like movements that are really specific to that sport. And to be able to keep and sharpen those skills is very important. So to add those, within those mobility days, I would highly suggest while you're also doing the weight training. Next question is from Nathaniel L. Watson. Have you had a hernia and what is the best way to avoid them? Justin, you have, haven't you? I've never had one. Me neither have I. Yeah, I did. And I don't, I mean, for me, it was just excessively, I was picking, I wasn't deadlifting. Like I wasn't even introduced to deadlifting until later on in terms of I thought you said it's just sexually transmitted. No, that's the other thing you had. Oh, yeah, that was the lump. Sorry, go ahead. Yeah, but I didn't have it. It wasn't like an extreme one. Sometimes you need surgery for this. And like, so basically like your intestines almost pushing its way out, right? And so it's not something to mess with. Obviously you need to, you know, rest and recover and allow your body to, you know, fully like heal. But yeah, for me, it was just more of a pressing thing where I knew that, yeah, like it was very painful. It was a very painful experience for me. And it was like, it was, I'm pretty sure it was due to improper technique, lifting something super heavy and awkward. Yeah, so, okay. So hernia is essentially when an organ or sometimes deep muscles poke through your, usually the core muscles of your body. So intestines can come through that. Your stomach can come through that. And so if you think of your core, right, there's layers of core muscles and they surround your internal organs and they act like a shield and they stabilize the body. Well, sometimes there's a tear that can happen and the organs can poke through that. And if it's not, you know, treated, sometimes it can continue to get worse. And like Justin said, oftentimes it requires surgery. Believe it or not, some of the more common reasons why people get hernias. Of course we all know about lifting improperly, right? Straining constipation. Constipation causes hernias for a lot of people, that constant pushing and straining. Pushing that big ol' log out. Weakness, weak core muscles. Of course it's usually in combination with weak core muscles. Another way people get hernias, coughing or sneezing. So you got weak core muscles. You might be overweight on top of it and then you cough or sneeze and then you get a tear and stuff pokes out. Overweight, being overweight can happen, can do this as well. Especially men because we carry more visceral body fat than women do. So visceral body fat is the body fat that is deep. It surrounds the organs and it tends to be under muscle. So it's like, do you guys ever have a man in your family, uncle or whatever, or they get this big belly? But then you touch the belly and it's hard. They're like, what the hell? I had an uncle like that. He had a big ol' belly. Rock solid Buddha belly. Yeah, he'd eat all these bowls of pasta and you'd be like, but it's not fat. Come here and you'd hit it and you'd be like, why is it all hard? It's because the fat was underneath the muscle and it was pushing everything out. And what happens when that happens is think of your hamstrings, for example. Imagine putting your hamstrings in an extreme stretch. How strong are your hamstrings in that extreme stretch? They're very weak. When your core muscles are pushed out and stretched, they lose strength. Look, right now, my wife's going through this. She's pregnant, third trimester. The baby is growing. This has to happen in pregnancy. It's a normal process. But because her core muscles are so stretched out, she has very little core stability compared to how she had before. So this happens when people are overweight and then you throw on top of that. You go lift something or you cough your sneeze or you're constipated. Now you have a problem. So best ways to avoid a hernia, have good digestion, regular bowel movements that you don't struggle or strain to pass. I hear you laughing, Justin. I'm laughing because I'm sure that was a factor. I'm taking it back, yeah. I didn't have the best diet. There's that. Make sure your body weight is appropriate, allowing yourself to get really overweight. People who are really overweight have a much, much higher rate of hernias than people who aren't. So maintain a healthy body weight. And then when you work out and lift, make sure you have good core stability. But here's the deal, because I've had people tell me that they were afraid to lift heavy because they don't want to get a hernia. Yeah, if you lift heavy like an idiot, if it's like saying, I'm scared to hurt my back if I lift weights. Yeah, if you have pad form, if you're not worried about mobility and stability, and you just go lift haphazardly, the risk is high. Same thing with a hernia. If you lift weights properly, controlled, stable, good core stability, the risk of hernia is very low. And not only that, but because you're lifting weights properly, your risk of hernia long-term is lower. So because you're fit, your risk of hernia is a lot lower. Now, you do see this sometimes in advanced lifters, but you're talking about extreme examples. It's like, it'd be like a car twisting its axle in half. Like, when does that happen? Oh, yeah, you have to put 600 horsepower. Yeah, I was going to say, I was just talking about this with like those nitro drag racers, right? They can't even maintain the engine. It's just so much explosive pressure internally there that it's like it's hard to manage it. Yeah, you don't want to look at the extremes and then be afraid of what might happen at the extremes. I mean, if you really want to get scared, something that can happen to Olympic lifters, this is legit. They generate so much force and power that some of them have actually blown their insides out of their butt. I mean, this has actually happened. It's happened. And so those are extremes. Don't YouTube that. But yeah, please don't look that up. I did that once. It was terrible. But if you work out properly, good stability, good form, the way that we promote all the time on the podcast, if you have a healthy diet, you're not super constipated, your risk of hernia is lower than somebody who just doesn't do anything at all and just lives the standard American life. Next question is from Ty Leesh. Can you guys talk about how deodorants, shampoos, et cetera, can adversely affect our bodies and what brands you guys recommend? I just read an article. We've been thinking about this. This is cool. This question just came out right. I just read an article about this. It was an article. Actually, it was a case study of this boy who went to the doctor because he had really bad gynecomastia. So gynecomastia is the development of breast tissue in men or boys. Now, it's not super uncommon for a teenage boy to develop some gynecomastia. This happens because they get this. Yeah, their testosterone level spike up and some of that testosterone gets converted to estrogen. So having a little bit of that, super normal. Actually, most teenage boys will have a little bit of it. But this kid apparently had a lot of it and they couldn't figure out what was going on. And the doctor was actually wise enough to look at the products that the kid was using to wash his hair with, his soaps, and his acne washes and stuff. Really? They did. And they took them all out and the gynecomastia went down. And that's because a lot of these chemicals that are in cleaning products, because we don't think of our skin as an organ. It's actually the largest organ in the body. Yeah. And we also don't think that stuff we put on our skin will actually get absorbed and affect the insides of our body. But it does. Cosmetics, shampoos, soaps, lotions, things you put on your body, things you put in your body, feminine hygiene products like tampons and maxi pads. Those things can sometimes have chemicals in them. And over time they do get absorbed by the body. Sunscreens is another one. And a lot of these chemicals act like weak hormones in the body. They're called xenoestrogens. And that means that they, the way that they're shaped, that they can actually affect hormone receptors in the body as if they were almost like a hormone. Maybe not quite nearly as powerful, but over time you keep rubbing this stuff all over your skin or your makeup every day or whatever, slowly you start to see these hormonal effects. Really it's the volume, right? It's that long-term exposure to these chemicals. It's not like the one-offs are going to do that much damage. But if you start to think about all these different products and how they all have different chemicals and they all interact with your body, it's just a matter of time to where all this volume is going to add up to something problematic. Well, here's another one. This is one of those things that's, there's division in our space, right? You're either on, you're like the woo-woo side where you're like so anti-all, you know, deodorant has aluminum, shampoo, makeup, all this stuff is so toxic, so poisonous, so bad, and so extreme. And then you have the other side that's like, oh my God, you're splitting hairs, that bullshit's not going to change the difference. And really it's, the way I look at it, because I had a friend of mine that were asking me this, right, they were talking about like, Adam, do you think it's really that important that we change our shampoo, our deodorant, our soap? Or if it's, the way I look at it is, how hard is it for me to switch over to something like Dr. Squatch, right? Which is a brand that we have been looking for for over a year. I've been, we've been chasing these guys down, and it's a all-natural soap. And the smells are phenomenal, like I love the soap. It's a great soap. It's not a hard leap for me to go from Irish spring to going over to that, because it smells great, it still works as just as well. And the fact that I'm doing something that's all-natural, that's not loaded full of these chemicals, why the fuck not? And the same thing goes for these other things, like shampoo, laundry detergent, like, you know, our other partner, this was another reason why we were hunting down public goods for as long as we were hunting public goods down, is they have that for all your house supplies. If you're spraying it on your countertops, if you're putting it inside your hand, yeah, washing your hand, your laundry detergent, your shampoo, like if it's not a hard leap for you to go from using a shampoo or a laundry detergent that is full of chemicals versus one that is not, why wouldn't you? It's not changing, it's not interrupting my life that bad that it's that big of a deal. And now we have companies where those products aren't even, like, way more expensive. It used to be way more expensive. Right, that used to be the big barrier. Yeah, well, okay, so I'll make, I think, a controversial statement, okay? Now, this is considering that you're eating the right amount of calories, macros, and you're active. Those are the most important things, by the way, okay? That you do, you know, get good sleep, those kind of things. The chemicals that you need to pay attention to, it's actually more important, believe it or not, that you pay attention to the chemicals in your skin products and your makeup, than it is your food products, okay? And I know that sounds controversial, but here's why. The regulations that go into the chemicals in your food are way more stringent than the regulations that go into the products that you rub onto your skin or put on your face or use it for, feminine hygiene is a big one. Do you know that tampons, they're regulated like a textile? You know, they're not even regulated like a food, because it's not a food, but you're putting it inside your body and those membranes absorb, they're very, very porous, and they're like they're mucus membranes, right? They absorb quite a bit, but they're not regulated the same way. I'll give you another great example. I talked about this on a show recently, sunscreens. Sunscreens, the chemical sunscreens, the FDA says that there's a certain level of these chemicals that can go up to your, that you can have in your body and above that is considered not safe, okay? They recently, that's after these sunscreens have been on the market forever, recently did studies and found that people that use these sunscreens, they had amounts of these chemicals stored in their body that were something like hundreds or thousands of times higher than the upper limit that the FDA gave them. So these things are just not regulated nearly as stringently, and so you combine all these things, yeah, you probably, you're gonna have some effects in your body and some of these are hormonal, and look, I'm not gonna make this as a direct connection, but here's what we're seeing, okay? Testosterone levels now for a few decades have been dropping in men. Everybody's like blown up, they don't understand what's going on, but it's true, a 30 year old man today's testosterone levels are as low or high or whatever, as like a man in his mid fifties in the 1970s. Like that's a big, it's a consistent drop. Estrogen progesterone levels, it's very common now for women to have those out of balance fertility issues are common in both men and women, and a lot of people think that some of it or a big part of it has to do with all these chemicals that were exposed to all the time just over the, it's not gonna hurt you if it happens once or twice, maybe not even for a year, but think about your favorite brands of shampoos and skin lotions and makeup and stuff that you've used for decades, right? Yeah, you mentioned makeup. I mean, I just recently even found out, I'm sure you guys already know this, but like some of the makeup that was actually had radioactive materials in it, to where it was like eating away at people's flesh and they finally were like, oh, let's take this off the market, it's probably bad. Wow. How did that company stay around? I don't know, it was like, it was absurd, I couldn't believe it. This is why, you know, comic books lie to you, don't they? Like anytime you have radiation on you in comic books, you just get superpowers. Yeah, yeah, why didn't that work? I really think it's the onslaught of all of it, right? Totally. If you were to study one, and that's why they can get away with being on the market, is that if you studied one of these things for a three or six month period of time, and said, oh, this person used these tampons every single day for six months, we don't see enough of this, or so, oh, they're fine, it passes. But when you start looking at all the things you use, and you're, and the- Yeah, shampoo, toothpaste, odor, and lotion. Yeah, and the assault of all of them- You're pelting yourself a lot. You've got to think that there's got to be a compounding effect. And again, if it's not costing me a fortune, it's not changing my lifestyle that much that it's that drastic deal. Why the fuck not? That's the way I look at it. And you're right, like, when this first came out, and all the people that were making products like this were private, they were small, mom-paw, and so they had a charge in arm and a leg. It also smelled like patchouli oil. Yeah, exactly. No, so it was like, god, this smells gross, and it's expensive as shit. Like, ah, I'll take the aluminum in my deodor, and I'll take the fucking net, whatever the Irish spring soap, if it's got some chemicals. But now where we're at, the market demands push this, where you have big companies like Public Goods and Dr. Squash that are able to deliver a product like this that's all-natural and it's healthy, and it's not assaulting your body weight, and it's not super expensive. So that's my opinion on somebody who's considering that. It's like, if it's not that big of a leap, why wouldn't you do that? Absolutely. Look, Mind Pump is recorded on video, as well as audio. Come check us out on YouTube if you want to see our faces, which are made for radio. You know you do. I warned you. You can also find all of us on Instagram. You can even find Doug, the producer. By the way, Doug does a lot of behind-the-scenes stuff on Instagram, so you can see what we wear on our bottoms while we're recording, because you don't see what's happening with our pants. Whoa. Yeah, I'll trip you out. You can find Doug at Mind Pump Doug on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam. A lot of these influencers, I also know people in fitness, and these people posting pictures of themselves looking shredded, and I'm so healthy, and I'm so fit. They, some of them are some of the most unhealthy people in real life that you'll ever meet. Terrible body image issues, terrible relationships to food, some of them serious eating disorder.