 In this episode of Mind Pump, we answer fitness and health questions asked by listeners like you. But we open up the episode by talking about current events. We mentioned our sponsors. We have a lot of fun talking in the first part of this episode. Notice the intro portion of the episode. That lasted 40 minutes. Here's what went down in today's episode. We start out by talking about Elderberry and Ibuprofen. You might not want to use those if you have the coronavirus. There's been some warnings around their use in particular Ibuprofen. Then we talked about why Italy has such a high infection rate and death rate with the current coronavirus. It has a lot to do with their warm culture. We're just too friendly, I guess. Yeah, and people love that culture, but it might be one of their weaknesses. Then we talked about Florida. Oh yeah, the state that does a lot of crazy stuff. Well, they're having spring break parties right now. We'll see what that turns out to. Yeah, really smart. Then we talked about the Japanese flu drug and how it may actually be an effective treatment for coronavirus. We talked about how there's a phase one vaccine under trial at the moment, which is really, really fast, kind of cool. Then we talked about optimizing your house. Look, you're at home. You're stuck there anyway. Why not optimize your home? Make it as awesome as possible. One of the most important things you could do for your health is sleep great. And one of the ways you can optimize your sleep is by optimizing the temperature of your bed. There's something called a chili pad that goes right on your bed and it literally controls the temperature of your bed. You set the temperature 50 degrees, 60 degrees, whatever you want, and it keeps it that way to give you amazing sleep. Now we work with this company, so we have a discount for you. Here's how you get the discount. Go to chilitechnology.com. And you'll get either 25% off the chili pad or 15% off the oolah. There's a code on the page for those discounts. Then we talked about how during the time of the dinosaurs, days were much shorter. By studying snail shells, they were able to determine that. There were 372 days in a year. Adam refuted that. Yeah, he doesn't believe in snail shell science, apparently. Then we talked about Justin's visual impairment and how using blue light blocking glasses from Felix Gray is helping him out. Now Felix Gray makes stylish blue light blocking glasses. Now you're probably looking at electronics a lot these days, especially since you're stuck at home, so you're watching TV, you're on your computer all day long, maybe even more than you were before. Well, blue light can cause problems. It can cause eye strain, it can give people headaches. If you're exposed to blue light right before you go to bed, it can prevent you from having a good night's sleep. So blue light blocking glass is very inexpensive investment that can improve your health. Felix Gray, of course, our favorite company for blue light blocking glasses. Make sure you go check them out. Go to Felix Gray, that's F-E-L-I-X-G-R-A-Y glasses.com, floor slash, mind pump, and you'll get hooked up with free shipping and free returns. And then we talked about Justin's cheese addiction. Please, everybody DM him, offer him support. He's trying to fix his problem. Come on, it's not even a problem. It's normal. Oh, it's a problem. Then we got into the fitness questions. Here's the first one. What are rest pause sets and how can they be used in a workout? The next question, how would you go about curing a sugar addiction? You may have heard certain fitness personalities on Instagram say that there is no such thing as a sugar addiction. And yes, it's true. Many of these people have zero experience and don't know what they're talking about. But nonetheless, we wanted to make sure we talked about what that looks like and how you can work around that. The next question, this person's a middle school PE teacher, very passionate about lifting. They wanna know how we would go about teaching a weightlifting class if we were the teacher. So we talk about how to train kids in that part of the episode. And then the final question, this person's been addressing forward shoulder for about a year. They've made great progress, but they still have forward head. In other words, their head still jets forward. So they want strategies on how to work on that. Also this month, look, we know you guys are at home, you're stuck at home, but you still wanna work out. You might not have equipment at home. And so you're thinking yourself, what can I do besides push-ups, squats and lunges? Well, here's what you could do. You could try maps anywhere. Now maps anywhere is a program that we design, specifically for people to work out without equipment. All you need are bands and your body weight, but we designed it to be an effective muscle building fat burning workout. That was the goal. When we wrote the program, we said, we don't want just a at home workout program that just to burn some calories, get a little fit. We want it to be very effective as if you were going to the gym. So maps anywhere, very effective, but because of what's going on right now, we decided to make it 50% off. That way everybody gets access to the program for far less of an investment. So it's half off, 50% off. Here's what you do for the discount. Go to mapswhite.com. That's M-A-P-S-W-H-I-T-E.com and use the code white50. That's W-H-I-T-E-5-0, no space for the discount. I saw this article came out of France and now it's kind of making its rounds. Did you guys hear this about how in France they saw people who had the coronavirus who were using ibuprofen? They were getting terrible. I did read an article around this. Yeah. Saying that, I guess it's making it worse, right? Yeah, so apparently, and this isn't like 100% confirmed yet, but it's a warning coming from some of the doctors over there and they're saying that some of the worst outcomes they're seeing are from patients who were using NSAIDs, erodontic anti-inflammatories at high doses during infection. I think that the way the NSAIDs work right, they block inflammation. Yeah, what are the most popular ones that fall into that ibuprofen? What else? Aspirin. Aspirin. Aproxen, yeah. So brand names would be like Advil, Aleve, and then Aspirin. So any of those? Yeah, and they're saying that that makes it worse. So they're saying if you have the cough and the fever and you want to be precautious, use paracetamol or acetaminophen, Tylenol basically. Is the theory behind that because the inflammation is part of the process of you trying to, your body to ward off the virus and you don't want to dampen that? Is that the theory? Well, so I did some deeper reading. Believe it or not, ibuprofen might actually reduce or prolong any viral infection. So if you have the flu and you take ibuprofen, it does two things. One, it increases what's called viral shedding. So you actually are more contagious when you're on ibuprofen or another anti-inflammatory NSAID. And number two, the inflammatory reaction or response helps, I guess, your body fight the virus. And so that's one thing. But the other thing they said about the NSAIDs is they think that they block an enzyme that is crucial in your body's ability to fight the coronavirus. So I guess it slows down healing from most viruses, but with the coronavirus, there's something specific about it that they say avoid ibuprofen if you think you have the symptoms of coronavirus, which I thought was really interesting. And then there's another thing that I read. So elderberry is antiviral. It's well-known antiviral. And through this whole thing that's going on, it's been flying off the shelves, like literally people are buying up, buying them up all over Amazon or whatever. And there's been some articles where some scientists are warning people and saying that they could cause something called a cytokine storm. So cytokines are, they get released and they're like inflammatory signals in the body. And elderberry raises them a little bit, which is one of the reasons why it plants viruses. But apparently in some cases with people with coronavirus, that's what kills them is this massive release of cytokines. And if you throw elderberry on top of it, it could make it a lot worse. Although it's so far from what I've read, it's a small chance. So was any of this related to why it spread so fast in Italy or was that whatever it? Why would it have to do with Italy? What, there's a lot of berries in Italy? Why would you say that? No, I'm just wondering like, because that was the country that spread the fastest. I know, why does that have to do with elderberry? That has nothing to do with that. What are you talking about? They're finding out why like, I don't know. Yeah. I don't know. I don't know. That's all. What's going on over there, squinty guy? You and your squinty eyes? What's going on over there? I'm fine, dude. No, no, so first off with the elderberry, this is just, it's kind of speculative. So, and this just highlights that we don't know a whole lot about this virus. So that's basically what that's highlighting. So most experts are saying probably not an issue. Some of them are saying, hey, don't overdose on elderberry if you have coronavirus because of the small threat. So what do you think of, I mean, it sounds like it would be a good idea as preventative, but then if you find out you have it, probably not a good idea to take it. Am I hearing that correctly? Possibly, yeah, that's how I would interpret it, but I would. Because you wrote a blog about that it's probably a good idea that you take it, right? Yeah. Well, elderberry is just an antiviral, just general antiviral. So that's always been the recommendation from any herbalist or any health practitioner who uses natural remedies, they'll recommend elderberry. But again, I want to be clear with the caution because this is a new virus, it's novel. One of the reasons why everybody's so scared of it is unlike the flu that's been killing humans for a thousand years, this type of coronavirus is just, it's brand new. So they don't really know 100%, but back to Italy, Justin, that's a good question because Italy's death rate and infection rate is like insane, right? I think they're about to surpass China. Didn't, it wasn't smoking, I don't know if like, I mean, they're big smokers in Italy, correct? Not more than China though, are they? No, but they're up there, dude. A lot of Italians smoke, like crazy, but it's also their lifestyle. Italians are, first off, extremely, the culture of Italy is extremely social, there's lots of touching. So it's kissing, it's handshakes, it's hugs. And then of a lot of cultures, Italians in particular, you have multi-generations living together and visiting a lot. So grandparents living with grandchildren and their children and- Right, in China you've got all close proximity, like you're on buses, trains, and just like everybody's like, barely has any room for themselves. So that might be part of it too. Yeah, so like what makes Italian culture so attractive and so warm for a lot of people is what is this weakness with this virus. So it's like, one person gets it, then they kiss this person over here, just say hi to them, that person, and it just spreads, and then everybody's visiting non-na, and non-no, and everybody lives with their parents, and then people are smoking. And so it just exploded. So they think that's one of the reasons why- It's like a wildfire, yeah. Yeah, you know. Are you watching Lane blast everybody right now? He was ripping our favorite guy, Dr. Integrity, this morning. Oh no, he wasn't, what was he saying? Yeah, yeah, he had to go on his, I just saw him, I saw him do a tweet, I think it was this morning, it was a popped up in my feed this morning. Yeah. Yeah, Stapani has like a stack of like supplements for boosting immunity and all that stuff like that. And he's like, he's marketing it and selling it on Facebook ads right now. Yeah. Lane's going hard right now on some of these guys. And like some of the diet plans out there that are trying to say that there's his best for preventing coronavirus and all this kind of stuff. So he's going hard on all these guys. Well, hey, looks okay. I mean, I get it. I get what he's doing. Yeah, I get what he's doing. Isn't Lane doing the same thing though? Yeah, totally. You know, he's like, oh, you know, he's kind of doing the same thing, getting attention from this whole thing. I mean, that's how- Everybody is. Yeah, dude, that's how- And I think a lot of people are scrambling. A lot of people, I mean, for the most part, I think most businesses over the last week and a half or so have felt a screeching halt of spending unless you are a Charmin or Cottonel, you have probably felt somewhat of a halt in sales because people are just holding on to their money. And so, you know, you're getting, you're starting to get people. You know, I was talking to Jason Phillips this morning though, you know what he told me? Facebook ads are at the lowest price ever. I forgot to tell you this, Doug. We didn't even know this. I guess that because of a lot of like the shysters and everybody that's on Facebook, they're holding on to their money afraid to even spend it or invest it on ads. And because of that, ads per click right now on Facebook are cheaper than they've ever been. Yeah, well, I wonder if they're not converting like they normally are. Well, yeah, right? That's what I mean. It's exactly if you're just running, people aren't buying all the normal bullshit, right? Nobody's buying the fucking, you know, jaws are sized right now. You know what I'm saying? It's just like amongst all this, like you're not like, hey, I gotta work on that jawline. You know what I'm saying? That's not what no one's going and buying that off of Facebook ads right now. Like you're wondering if you're gonna get a paid check in two weeks, maybe, you know what I'm saying? So I think that that's probably, oh, I just a lot of people left advertising, I think. And then so Facebook dropped some of their ad rates. Well, dude, did you guys, not everybody is getting the memo. Did you guys see the videos from South Florida? Yes, the beaches and stuff. What? That's so mad, Nene. It's some damn millennials. You sound like a bunch of boomers. Hey, and it's like, come on. And all you millennials that are listening, fucking call your friends. What's up, dude? Getting out, going out on the beach and stuff like that. Stop being assholes. Oh my God, the beaches are packed and people are parting, these kids are parting. The worst state, I'm gonna tell you something right now, the worst state in America for a coronavirus outbreak is Florida. Because the temperature, right? The old, old temperature, right? Yeah. Oh no, I'm just saying, just old people. Right, that's where everybody goes to retire. They have more old people in Florida than any other state. If there's a coronavirus outbreak over there, oh my gosh, they're fucked. And you've got all these kids on the beach. And spring break is not like, we're just gonna go to the beach. These kids are frickin', they're drinking, they're kissing each other. They're blacking out. Now the leading order right now is this, right? If I remember reading it correctly, it goes New York, Seattle, and then us. Is that right? Oh, for total cases? Yeah, total cases. Total cases, I believe that New York is number one right now. Washington. Now here's some, so I heard some stats on this. So if you look at the death rate, or the percentage, the ratio from Seattle in comparison to New York, it's extremely higher. So Seattle has way more deaths than New York, and New York actually has more people that have caught the virus. And somebody told me, I don't know if this is true, this is hearsay for me, so you have to fact check me. Is that part of the reason why Seattle's so high is because it went through a retirement home. Yes. So is that true? Yeah, yeah, it went through a retirement home. That just goes to show you how a lot of these numbers can be so skewed. I mean, that makes a huge difference. If a virus drops into a city and it comes, and it hits somebody who's 25 or 30, and we know already the percentages and how bad it is, or detrimental to somebody that age, versus the first person to get it in another city, and they're in a retirement home around other 60, 70, 80-year-olds, I mean, of course the death percentage is gonna be extremely higher in that town than somewhere else. Well, the problem is this. The problem is that the information that they're getting is that if you're young, you barely feel any symptoms, or that some people don't get any symptoms. Now that may be, the second part may be true, but the majority of people who get the coronavirus, they might not have to get hospitalized, but you're on your ass, you're fucking out. So if you're a 20-something-year-old kid and you think it's no big deal, it's like having the flu. Like you're fucked for a good two weeks where you have a fever 102, 103. Like if you've ever had an actual flu virus, that's not fun, you don't want that. So they think it's like, whatever, no big deal, but I have a cousin in Italy who's friend is in their 20s and had it, and they're like, yeah, I didn't go to the hospital, but it wasn't a freaking cakewalk. He's like, it's the sickest he's ever been in his life. He was at home, just in bed for two weeks with a fever and couldn't sleep because he was coughing his ass off. So he's like, yeah, sure, I'd have to go to the hospital, but it wasn't like super awesome fun. But that was the thing that I was wondering is, at one point, if we stay locked down, at what point do people start looting and doing weird shit? That's a good question, but in countries like Italy and I don't know, it's a different culture, people are banding together and working together. People are home, so people are less likely to break into a house that somebody's home. And let's also not forget this, like America's got the Second Amendment, we're the most armed country in the world. I don't know, I don't think it would be a good idea for people to try to loot people's houses while they're home right now. Might not be a great idea. You did not work out so well for you. Did you guys hear about that they found a Japanese flu drug seems to be very effective at fighting the coronavirus? Well, see, I don't know what to believe with all these. I keep hearing, every day I hear a different drug that they're testing right now. Or a vaccine somewhere that they're coming out with. The last we were talking about, I think it was the arthritis drug that was supposed to be helping. And I know up in Washington there, there's a couple human trials going on right now where there's already been like 30 or 60 patients that have taken their first round of injections. So... Well, there's an anti-viral flu drug from Japan called Fabipiravir, I think it's called. And it's for the flu, but they did a trial in Shenzhen. So they had a bunch of people with coronavirus there and they gave half of them this drug, the other half of them they left, whatever. And they got out of the virus, or at least they turned negative for the virus after four days compared to 11 days for the people who didn't get the drug. So this is making big use. That's promising, yeah, that's great. Yeah, because it's a treatment, you know what I mean? It's not just like a vaccine, although the vaccine is phase one under trial. You guys hear, is that what you were talking about, Adam? Yeah, I think so, right? It's up in Washington right now and they've already done it on I think like 60 patients. Is that right? I think I read that. It's at a Kaiser and they're testing it out and it's like the fastest, this will be the fastest vaccine to move through the process ever in history. They're not even doing animal trials, they're going straight to humans. Yeah, yeah, no, they already did the shots on some of them, I think. I think it still is gonna take time though, right? I thought I heard that the series of shots are over the course of a few weeks. Yes, a few weeks if I read that right. Yeah, I heard that. Yeah, it would take like a year or a year and a half, but dude, that's like 10 years faster than it normally takes, which is insane. But I think it's, God bless the people volunteering for that dude, there's no trials. Here you go, give me a shot, see what happens. I mean, but still it's gonna take, because I know that's the other big concern, right? Is that even if we slow things down right now that if we don't have a vaccine for it or we don't know for sure if the vaccine works until six months or a year or whatever, by winter and next winter, this will still be coming back around anyway. So we may slow it down now, but it's kind of inevitable that the rumor is that when people start to go back to their normal lives, we'll see a spike again. That's what I've heard. Yeah, we may be in a situation where we're gonna just have to say, okay, well, we can't keep everything shut down forever and enough people have had it now where let's just go out in the real world and kind of see what happens. I mean, we've had outbreaks in the past, terrible ones and we end up building communities. So- Well, now we're sending out, we're sending, I know that one is going up to New York, I think the last press conference I heard they didn't say where the second one's going. I would assume it's going up towards Washington or the Bay Area, since those are the two highest on the West Coast. I guess there's two huge cruise liners that's like basically hospitals on water, that's all they are is like, I forget the names of the two boats, but they're just massive- Mercy and, yeah, something like that. And they're two massive cruise ships that just are basically hospital rooms. And- Really? Yeah, yeah, it's kind of, I didn't even know we had this. And what do they do? They ship you out there if you're sick? So, well, no, I think they're- It's a great treatment. One of them's going up to New York, right? So to help support New York for the overflow in the hospitals. So- Oh! And then the other one is gonna go up, I'm assuming it's gonna go to Washington or to the Bay Area, since those are the two highest areas on the West Coast. Wow, that's really cool. I know, right? I didn't even know we had that. So there's some, and I know that they're doing some other things too with opening up facilities. I mean, that's the biggest concern right now is that most hospitals are only equipped with about 40, what are they, respirators, right? That they, and that's because, and most people that have the coronavirus need to be put on that. Or the real critical ones. Yeah, the critical ones, right? At least so, you know, if you get over, and at any times during a normal flu season, we may be used 12 to 15 at a time in a hospital ever at the worst time. So most hospitals are over-equipped for that until this came around. And that's where all this panic is happening, is, you know, you've had some of these hospitals hit with 45 or 50 people coming in, and it's like, my buddy just told me a story. So my best friend's wife is a respiratory therapist. And so she's obviously on the front line of all this, and they had their first death in the hospital today. And it was a 70-year-old lady, and they didn't have enough respirators for everybody, and she chose to not use it and give it to somebody young. And I know, right? That's heartbreaking. Crazy, right? What a hero. I know, though, right? That's what I just, it's sad, but what an amazing story at the same time too, right? Definitely. Yeah. You know, it's crazy. The human spirit never ceases to amaze me, you know, when we have the hardest, most difficult things that happen, it just opens up opportunities for, just acts of just selfless courage, like the lady you just said, you know, that she's there dying, and she says, give it to somebody else. You know, I mean, incredible. I mean, it's just, it's wonderful. So, hey, I wanted to ask you guys, what are you guys doing to pass the time right now? Because I know you're not leaving the house right now. Well, we're staying busy, dude. Yeah, we worked out, we actually just worked out a little bit, Justin and I did. Doug's been doing a lot of work, business work, trying to get, I mean, obviously with, this is a challenge with us having to record remotely and piece episodes together and so with that. So he's been kind of working around the clock on stuff like that. I mean, I've been talking to all of our staff independently and still holding like our normal meetings and partnership stuff. And, you know, at first I was really, I was really scared. I mean, I told, I kind of told everybody that I don't know what to expect with all of our partners. Obviously a big part of our business now is our partnerships that we have and sponsors. And one of my big concerns was obviously if they all take a massive hit and they can't afford to pay for advertising and, you know, that happens to multiple companies, we could suffer big time. And so we've been trying to just be smart and proactive on things that we can do to help support them. But the consensus right now is not that at all. And I don't know if you saw the post I just did maybe 15, 20 minutes ago before we got on here. Just, it was, I'm just so grateful for the partners that we've chose to work with because like more than, literally almost all of them are direct to consumer brands. And, you know, a majority of their client, only a few of our partners have some brick and mortar facilities. Most of them have been direct to consumer businesses and are doing phenomenal supporting people right now. I mean, you go into a grocery store right now, you are not getting a bag of chicken. You are not gonna get any ground beef or steaks. Like just, there's no meat, there's no vegetables. So, you know, our partners are doing a really good job of being able to, so they're all seeing a tremendous spike in traffic right now and are shipping out to all these people, which I think is freaking phenomenal. If you're a health fanatic, I'll tell you what, if you're like a health and fitness fanatic, you're at home, like have fun optimizing your environment right now, no joke. Like make your home as awesome as you possibly can. Like I was talking to one of my other cousins who is very hard headed and I've been forever been trying to talk him into getting the chili pad. My brother's been talking to it as well. He's like, you gotta get it so awesome. Well, now he's stuck at home. He's stuck at home, he can't go anywhere. So of course, now he's getting himself chili pad. Did I tell you a fucking Doug? So Doug ruined this for me. Speaking of the chili pad, you just reminded me of that. So, we don't have them yet at the Tahoe house until now, right? I'm ordered, I ordered last night. So when we got this place, we got, you came with all these bed heaters. And I was like super pumped, I keep my, you know me, like I like the room freezing. So my room's like ice cold and I had went in there and I turned like the, you know, bed warmer sheets on. So it's like cranked all the way up and I was gonna crawl into it. And Doug's room was cold and he was like, oh, you know, I think I'm gonna turn the fireplace. And I'm like, Doug, just turn on your heater. He's like, you think that's really good for you that EMF all night long? Ah! And so I was like, fuck Doug. And I went to bed, right? And I'm laying there all night long. All I'm thinking about is the fucking, like, am I feeling EMF running through my body right now? I was so pissed, dude. I was like, we're gonna ruin that shit for me right now. I wasn't even on my radar that I cared about that. You can sense it right now, it's penetrating me. I got terrible sleep because all I was thinking about was EMF running through my body and every time I moved in, I felt like an electric shock or something. I'm like, oh my God, I'm like, fuck a Doug. Just killing your, oh yeah. Just killing me, dude. Killing it. Killing your sperm. Oh dude, the first thing in the morning I'm up ordering a chili pad over here. I'm like, this guy just ruined this for me. So yeah, that's fucking great. Well, I mean, the audience is probably confused now. So the chili pad is water that goes through the pad. So it's not. Yes. No EMF. Yeah, there's no EMF coming through the pad. The unit itself that is plugged into the wall is away from you. So you're not sleeping on an electric device. But yeah, my cousin now, he's like optimizing his whole house. So he's got, you know, he's got exercise bands. Everything, yeah. Oh yeah, he's got bands now set up. He's got, you know, you know, he's all set up with that with his chili pad so he can sleep all perfect. He's got the. Dude, why not? I mean, think about how good you feel when you're like super refreshed at like the best night's sleep ever. Like I feel like if you're not getting the best night's sleep ever, all these different things that we've come across like you got to try it at least and see if it makes any kind of a difference. I mean, it'll affect the way that you work, the way you interact with people, your family. It's crazy when you get a good night's sleep. No. Oh dude. Everybody I've got on this, dude. Everybody I've got on this is absolutely rancid raves about it. Once you do that and you see, it reminds me of, and I think I've, I don't think I've shared this on the podcast. I don't share this with you guys off air. When I was a kid, right? We had like the hand-me-down bed. Like it was like literally like a taco. Like cause it's been like, so many generations had fucking slept on it. Those are the best. You just like rolled to the middle of your time at night. You know, and for my entire life as a kid, I just assumed that, you know, like everybody just is restless through the night. I didn't know that like you just fall asleep. And I literally, I literally as a kid believe this. Like cause my whole life growing up, I just tossed and turned forever. And it wasn't until I got like a really nice mattress. I had the like greatest night's sleepover. I was like, oh my God. So my point of bringing that up is that that's the experience I get when I get like a client or a friend and I introduced them to a chili pad is they just like, oh my God. I didn't realize I wasn't sleeping great until I actually managed my temperature all night long. This is the perfect temperature all night. It strips you out. Do you know how many of your purchasing habits, Adam, or because of your childhood traumas you have? You keep your AC on for 20 hours a day. Yeah. Because you guys never had AC. And then because you slept on a taco bed. Yeah. I got a million dollar mattress and chili pad pad. Yeah, didn't you say that was the biggest? I think you told me that once, that that was like the first. That was the first big purchase ever. Did this whole thing hysteria bring back flashbacks? Remember like, cause you not having toilet paper was your personal fear. Yeah, yeah. No, that's it. Oh my God. Yeah, yeah. Why do you think I keep throwing like all the memes out of that? It's like, it pisses me off like seeing all these people like that cause I actually feel threatened there a little bit. So I'm like, I'm normally, you know what? How dare you hoard on my stash. I'm always stocked up for months, bro. I'm always stocked up for months. So that's like, in this case, when everybody was racing there, I was like, ha ha ha. Yeah. Hey, hey, it's like an M night shemalayan mood word. Noobs. Like that's the twist. Everybody's making fun of you, Adam. He wants toilet paper as a gift. And then all of a sudden there's a toilet paper shorted and he's like, oh, shit. It was that all along. He gave it the whole time. It's really ironic though, that's the thing that everybody is buying. I find that really funny, like of all the things, you know, and if everybody was just normal about it There would be no there wouldn't be sold out. No If everybody just bought their toilet paper every time they go to the grocery store between now and whenever the fuck this thing ends Yeah, we'd all be fine There's no reason why there should be a shortage of toilet paper because there's no reason why all sudden we should be shitting more as Americans than we were just like it's not a fucking diarrhea virus if it was a diary virus This would make total sense. Oh, yeah, it's nothing to do, and I'm on board a hundred percent So memes are like by far the most powerful form of communication today They spread so quickly and they're doing it whoever makes these memes is doing such a phenomenal job at keeping people's stress levels low I read one today that what I thought was hilarious. It said I used to I used to cough to hide my fart But now I fart to hide my cough. Yeah Yeah, no my favorite one was the truth that did you see the the one I shared the toilet paper all over the house So yeah, so you didn't see that one I thought I sent it over to the to the main thread to somebody at teepeed this house Yeah, somebody at teepeed a house is like on Zillow. Yeah, it's crazy says neighbor's house got teepeed last night And now it's listed on Zillow for 12.5 million That's hilarious I'm doing some you know because I'm you know I'm self-quarantined and you know because I'm sick But also because you know the whole deal or whatever. I'm just I'm reading a lot of weird stuff And I came across something really interesting a weird fact. I know Justin will probably appreciate this He likes these weird things. I got three at the end Did you know that okay at the time of the dinosaurs? Okay, so let me let me back up a little bit. Hmm scientists studied Fossils of mollusks shells. So these are shells from ancient like snails Mm-hmm, and these these ancient mollusks the way that they grow is they they they lay down a daily growth ring So it literally matches the day so they could tell by these growth rings How many days in the year they were how long the days were back then that's like trees to right? Tree yeah, I think trees something different, right? So they studied these and they fact they calculated that Back about four point five or four excuse me not four point five But anyway long time ago when there was dynas dinosaurs around that Days were shorter and there were 372 days in a year rather than 365 How do we come up with something like that? How is it awful looking at a shell? We put this together Yes, that's that's what they said so they said is they said earth turned faster at the end of the time of the dinosaurs that it does today So it's still the same distance in orbit It just because the earth was rotating a little faster and because it was rotating faster that added extra days to the year Before it made a full, you know rotation around the Sun or whatever so or whatever So 300 there's 372 days in the year versus 365 not weird So would this explain why we didn't actually live for that many years before but maybe it was maybe the years were a lot longer So when we speculate that what they say Hundreds or thousands of years ago that humans didn't live longer than about 45 years old Maybe the 45 is more like our 95. Yeah, no, it's back in the dinosaur. It's way I Don't know. I don't know. I don't know if I get whenever I hear science like that I have such a hard time like grasping how how can we be so certain off of off of some rings from it from a shell That's so weird to me. Yeah, I know that's funny. It is That's just weird to me that we Just try and find some common ground of what you see in nature right now And then you try and like create this, you know It doesn't always work out like I don't know I feel like the same people that that believe in that though are the same people that scoff at like religions and believing in some God that we can't see it's like how is that any crazier? I mean are not it's crazy history Yeah, it's just like it's a lot of it's up for interpretation You know based off of what evidence you see and evidence that you know how it goes in trial and court with like a murder case Yeah, how much like you have all the evidence, but now how do you create the story of what actually happened? Yeah, yeah, at some point you just have to say okay believe in the narrative. Yeah, yeah, exactly But I mean, you know the rotation of the earth it does change right because the way that the earth travels through Space and you know how close we are to the Sun that for sure changes Which is why are you know, there's a wobble to the earth so the climate changes over time We had we've had ice ages and stuff So it's not hard to believe that you know days were a half hour shorter You know instead of you know 24 hours there were you know 23 and a half hours? Yeah for whatever Hey, I've noticed I've been on my phone a lot more though Like it trying to handle things and like emails and whatnot and my and so I've been trying my best to put my glasses on and I was Remembering like when I didn't have prescription glasses like it was such a problem for me squinting wise and like I Wouldn't get really bad headaches but then you know later on I Realized I was in front of a screen for long enough. I would get really bad headaches just looking at the screen and So, you know, it was more than just like I don't know if it's a stigmatism or if it's just that I'm like near side or whatever But like I had to add in that blue blocking element to it and it's just been like no more strain no more You know headaches as a result of that. So that was like a huge thing for me. Oh, yeah So to avoid headaches you've been wearing the blue the Felix rays more often Yeah, I've been wearing those in combination with the prescription. So like as I'm reading things on yeah, cuz I'm freaking blind, dude I'm well, hey, well speaking since we're since Justin's picking on himself. I'm gonna pile on him. Why he's going anyways this guy Sweet this has a he has a Worst cheese addiction than like We weren't gonna talk about this. No, I am talking about this dude because you have to talk about I do have to talk about this. This is he's on another level than I actually thought I know we tease him on the show a lot of that's exaggerated only because it's circumstance. No, no, no Listen to this Sal. Okay, so we we go to that we go to the grocery store yesterday And we kind of like we divide and conquer it like there's nothing so you were just like what you know You're I think each of us are going down the aisle like trying to grab and put stuff together or whatever and Of course Justin, you know grabs cheese, you know, I expect that right there wasn't even any blocks though There was just like all these like random to little like versions of it all over the place There's literally there's literally 13 different types of cheeses in our refrigerator right now He buys he buys I didn't even know they make these do you know that you remember that you know the the chocolate mints is Andy's I think the chocolate mint brand. That's oh, yeah, okay You know, do you know they make bags of cheese like that? They're like cracker barrel like little Thank you package like like there is yes They're like individual little things and this guy eats them like people like fat people eat Andy's candy, bro Lisa he sits down like you know like you you know I'm saying like your cousin that freakin eats a pound of chocolate that person He sits down with like these handfuls of these cheese wrappers and just eat some like Andy's Andy's mints. Yeah What do they say about addictions like you know your friends they just see the tip of the iceberg I feel like hey, I feel like he relieved a ton of it or I was I feel me he revealed a ton of it this weekend Dude, I was looking for a meat and listen. There was like no ground meat There's no like Jerky or anything like so I had to grab like what I could nuts cheese Me and in times of war we're not we're probably well, we're not that bad though either right I wouldn't say we're Doug made us Doug made us we got the air fryer up here And Doug made some incredible, you know frozen green beans because you can't get any fresh Because everybody ransacked it so he made he did make Made us some air fried green beans, which were phenomenal. We had a bowl of that the place right here at the So the the bar and grill that's inside our our community center thing or whatever They're actually Encouraging people not to come to the restaurant eat there And so they're actually doing a dine-out thing where oh cool Yeah, we just called down there and we so yesterday. I had mahi tacos. I think just Justin and Doug had It was like a chicken sandwich or something. Yeah, and we're gonna order from there next right now We'll order from there. So we're trying to get salad. We're we have when we got some I mean there really wasn't anything to put together. I think we had a quesadilla the first night We got here. I think that we yeah, of course we had cheese, right? We have cheese We're having a lot of cheese How am I gonna get real cheese now I made them one of my Childhood white trash meals that I love yeah, what do you call that I introduced them to something both of them never had before It's pretty amazing. I don't know if I want to share with you. I kind of want to I want to surprise you I think actually I want to make you what I'm gonna tell Oh You can't eat it so okay, I guess I can't slather cream cheese over these like real thin bread No, it's not supposed to be thin. They're supposed to be the thick ones. We had to deal with what we had You know the the the hard Breadsticks, what do they call I don't know what you call them. Is there is an Italian name for Doug breadstick no shut up I think so. Yeah, it's just a bread. Okay, so like it the the big round breadsticks You take those and you get some of the and the the not the creamy with the kind of whipped Cottage cheese cream cheese cream cheese. Sorry cream cheese and you you smear it all over this breadstick And then you then you wrap it's very wrap salami around it and then you eat it It's amazing. The worst part was Adam watching me eat it You know what they do in Italy they use the breadstick and then they put like Like prosciutto around it with like they sprinkle Parmesan. So you literally Made a gangster version of that. Oh dude, it's the white trash version. It is it is it was one That's it. That was like one of the go-to meals as a kid. I remember Yeah, I remember being a kid like crying for food my mom. We need some food and her like going there I think nothing in the as far as I know. She invented it. I don't know never seen any other kid get served it I don't know. I don't know anybody else that's had it before but I tell you what though. It was good Yeah, it was good. That was it kind of good. It was like, no, it was good dude. I enjoyed it What'd you think Doug? I liked it. I felt my heart getting clogged up Hey Hey, Adam, did you ever eat cereal with water cuz you guys didn't have milk? Oh, of course I did Of course I had to dude. Yeah. No, that's it for sure, you know or you know So you want to know something you want to talk about like childhood stuff like we talk about my spending because so that so I have a Thing at my house right Katrina always gets mad at me like if something if something hits the date It's it's trash. I throw it away. I like I there's one in one day beyond I'm freaking out like so I told you guys my whole thing and she grew up. She grew up where yeah You just tear the mold off. We just eat that shit. You know what I'm saying? Yeah, and I'm so because I had that all the time and that was I've been sick before from eating something that was for sure expired I'm not I'm so super paranoid on something like that Even if it's on the meal She just made if it sat in the refrigerator for like two days That's like two two months old milk at my parents house and then forever It was just like it and I know that whatever is presented in front of me. I'm like this is past expiration date That's just how they roll They don't care. It's like I'm like look it's written on the box here. You're not supposed to eat the sea more. It's done So angry that's hilarious. I miss you guys. Yeah, we miss you too, man But at least we I'm so glad that we were able to make it work like this So at least we can communicate. It was it's a lot better not having you at all So for sure. So yeah, good. Good deal boys. Our first question is from CD champ 17 What are rest pause sets and how can they be used in a workout? Who's who's big on rest pause sets recently? Those are kind of came back. Someone was talking about it Lane Lane was just training him training them with Holly. They saw on his Instagrams to well I mean, they've been around for a long time, but yeah, no, of course I feel like somebody was making a deal about it that we interviewed recently Ben Pollock uses them a lot. I Don't know how shallow how often I see shallow using but oh, you know who was remember the dude We can't remember his name shaved head like overly jacked You know, I'm talking about yeah mountain dog. Was it mountain dog is a mountain dog or yeah, the other like Well scientists people are talking about rest pause sets now more than I've heard in a long time But they've been they've been around for a very very long time long time. Yeah, bodybuilders have used rest pause sets since G since the 70s, maybe your 80s So essentially what they are is you rather than so typically a normal workout set looks like this, right? You do you do your 10 reps then you rest for One to three minutes then you do another 10, you know set of 10 reps and so on what a rest pause set looks like is you do 10 reps Then you wait maybe 15 20 seconds then you do many as you can again And then you wait another 15 20 seconds and do as many as you can again, and then you're done Something along those lines a cluster set kind of like a cluster set exactly Do they have value? Yeah, they're it's an it's an advanced intensity building technique. It's a way to Squeeze more volume and work an intensity Into your workout in a shorter period of time in a shorter period of time. It's not The be all end all so it's not like, you know, do those and then that's it y'all you just do those and you get all the results you ever wanted but Especially if you're advanced and I say advanced because if you're not advanced if you've been working out for less than two or three years consistently Then your best bet is to stick to the basics get good at the basics get good at your form get good at your traditional sets Get good at your controlled negatives the squeeze the feel Focus on that that's where you get the most results But after you're you've been training for a while and you've been doing consistently You know what you're doing and your form is great and you've got great connection then you can start to implement Different types of techniques and what I would do with something like this is I would implement this in phases And I would do it for a phase of one to three weeks. So I'd say to myself Okay for the next three weeks, I'm gonna make sure my sleep is good my nutrition is good But working out for a while I'm gonna use rest pause sets for My chest or maybe just for an exercise. I'm gonna do just for squats And that's it and take it from there I like them for like isolation exercises like I like it for arms. It's a cool thing to do some shoulder stuff I like to do it with shoulders or a really good pump. Yeah. No, it's a great way to chase a pump You know, I whenever we get questions that are like specific to tools like this in training It just reminds me of like training for a sport in any sport Every sport has like it's it's foundational movements or things that you should get really really good at Before you try something fancy, you know And I relate to basketball the most because what I played the most and I think of like how Important the fundamentals of learning to dribble the basketball with your right hand learning to dribble the basketball with your left hand Rocker step jab step jump stop like, you know bounce pass These are all like fundamental things that you as when you're learning to play the game I don't know any of those back more shots. Yeah, you just you just wouldn't style you drill these home like crazy and You know, every every great player ever Has mastered those and then as they've progressed and they've been doing it for years They add they add the between the legs crossover the behind the back pass the the dunk Like these are all things that are also extremely valuable and make you great But you don't you don't need that necessarily at the beginning to get good at the game, right? You know what I was waiting for your spoiler on a car analogy because that would go perfect here You know what it reminds me of so in in Brazilian jiu-jitsu has become very very popular Over the last, you know, few decades. I mean when it first Entered into the the fray. It was the first ultimate fighting championship and hoist grace. He comes out skinny, Brazilian dude Doesn't look like he could beat up anybody and he beats everybody including Ken Shamrock who looked like a cartoon character At the time choked him out, right? So everybody's like, oh my god. I got to learn this this new martial arts since then it's changed And and been modified so much is so many of these high tech high highly technical moves and spin moves and Rolling off of your your back and you know things like the brimble low and you know 50 50 all these different positions And what's happened with a lot of jiu-jitsu guys they go right into these these very technical moves Meanwhile, the the the real champions are saying you need to focus on the basics and a great example of that would be like Hicks and Gracie Sun His son competes in these tournaments against high level black belts We're doing all these flashy moves and literally will beat them with the most basic rudimentary Jiu-jitsu, but so perfect. It's the basics that do most of everything and it's true for any sport It's true for any endeavor. It's true for business. It's true for being a good personal trainer And it's true for your workouts. There's the fundamentals that will give you 95% of your results then there's all the other stuff that'll squeeze out that extra 5% if you're not good at the fundamentals It's almost wasting your time. I don't think that's fun. You know, like that's the appeal of it is wow This is like new it's exciting. It's it's like producing something. It's fun But again, it's not part of like the meat and potatoes of what you need to focus on the you know for the rest of the workout Well, you got to be careful You become very detrimental for people chasing all the flashy ideas because then you're you're chasing all these things That are cool that you heard about that somebody used clickbait to get your attention of try this new thing And you're doing all those things and you're not getting the time Underpracticing the stuff that really like you said is the 95% so it could really kill your gains by chasing all that I think that's when we talk about Topics like this. I think we're always trying to think about the the average person like there's always a caveat Yeah, I know I know there's some asshole who's listening right now Like what would love to argue like how incredible it's been for that person that single person who's been training for 15 years Their life and how valuable it's been of a tool for them. That's not who I think we're trying to communicate to I think we're trying to communicate to the average person who Struggles just to be consistent for two years in a row of training I mean that's that would be a year in a row of training would be a fucking accomplishment in itself so if you're that person and You know, you haven't been squatting and deadlifting overhead pressing and and really good at those movements For a long time Then you're going to get so much more value in and spending more time Working towards that than trying all these different variables. Yeah, I would put I would put, uh, you know rest pause sets up there with forced reps Uh forced negatives or negative reps partial reps drop sets drop sets, you know stuff like that And we put them in some of our programs. They tend to be a phase And they tend to be later on in the program when somebody's already done Six to eight weeks of training consistently in one of our programs and we know it's done really well So there's definitely value to rest pause sets Um, but if you're not advanced or you don't have a lot of consistency under your belt I would stay away from them. Now if you are consistent you've been training for a while Now there's lots of value give it a shot try them out because you know your body you know how you move you already know The fundamentals you've been doing them for a while now a technique like rest pause sets Um can provide you value. So now and again, uh, you know, the second part of the question is how do I use this in a workout? Okay, here's one of the big mistakes you can make if you're advanced and rest pause sets work for you You do them in all the whole workout now every exercise every set like I'm going to do rest pause sets Throughout the whole workout way too much for most people Pick one exercise or one body part and that one body part typically I wouldn't do rest pause sets For more than maybe two or three sets uh in that entire workout because it is very very intense So it's not something you apply to the whole workout. It's something you throw in as an extra set to maybe three sets Uh for a particular body part or exercise Next question is from friends to mamos. How would you go about curing as sugar addiction? Oh boy. Oh boy So there's two parts to this um one part is the physiological um response that you have to Sugar the and sugar is part of the sugar salt fat mix that creates hyper palatability There's a lot of things that create hyper palatability And that refers to the just the hedonistic value of food to pleasure of eating food and sugar is a part of that, right? So the physiological effects are you eat it you enjoy it Makes you feel good Probably causes you to want more just like anything you enjoy By the way, this applies to anything that you have a lot of enjoyment over it could be sex It could be gambling could be drugs and it could also be um sugar So there's the physiological effects and when your body's used to something All the time physiologically when you remove it you may notice some withdrawal now sugar withdrawal Physiologically speaking i'm going to talk about the psychological piece two in a second But physiologically speaking it's not like alcohol withdrawal or you know other drug withdrawal where you get this Pronounced even caffeine withdrawals far worse physiologically speaking, but you may notice that food just tastes more bland That's the withdrawal physiologically your but your your your brain was used to Sweetness now you eliminate it and now food just doesn't taste as good That'll take you about a week to get rid of and that's not really the big problem Now that part right there is not that big of an issue the bigger issue is the psychological piece If you're using sugar as a way to make yourself feel better or to comfort yourself Or as a way to distract yourself when you remove that you've lost your way of comforting yourself You've lost your way of distracting yourself now you have to deal with whatever it was that you were You were trying to numb or whatever and this is true for anything that you wasn't the first part of that Figuring out what those triggers are totally like when when you feel the urge Like what time it is during the day like what what sparked that in terms of like What kind of feeling you have like is if you've been depressed all day like is Certain things like stressing you out like are you prone to then going and getting This this sugar to kind of cope with that thing But yeah, you have to find you have to find something else to replace that with and and to be able to You know create a new healthier habit And then create barriers sort of around, you know, what your your go-to is So I I like talking about this because this is a this has been a lifelong Struggle for myself. You're recovering. Yeah I've been a long so many mykenites recovering sugared addicts for sure And there's and this may or may not work for you But I'll I'll give you some things that I've pieced together over decades of working on this myself and Attempting and failing attempting and failing and getting better and better and better at it What one thing I noticed for sure was uh Once I started to avoid process foods and this includes The the healthy process foods like protein bars If it's got sugar alcohols and artificial sweeteners in it Those are what is it? I think it's a hundred or a thousand times sweeter than than regular sugar That's still giving that perception of so yeah, it's it gives you that perception even more Like that this was even why it was so hard for me to get rid of like diet cokes was like That was like the kind of the last straw for me was like limiting that because it still was giving me that Feeling of like getting that much sugar even though I wasn't getting real sugar so Uh getting rid of all of that um and I would say south south side a week. It took me a A little bit longer than a week. I'd say it took me about a solid month Um before like the the taste of fruit came back like literally I could eat a strawberry blueberries a banana and they like tasted Like nothing like they tasted bland for me for many many years I just I never even really cared for fruit because of that and it wasn't until I eliminated all the processed sugars and artificial sweeteners out of the diet And and consistently did that like really really good for us at least a solid month And then when I would start to have things like strawberries and bananas and blueberries I was so blown away by how amazing they tasted But I they never tasted like that for me because of how much I was constantly eating sugar So that was one thing that really helped the second thing that helped a lot Uh was actually doing like a ketogenic diet a higher fat diet lower carbohydrate. Um, I noticed when And so, you know keto would would work probably well for this carnivore would work really well for this Um, I've recommended like whole 30 to people before to get them going on this for a while I'll help like with the whole foods But uh a higher fat lower carbohydrate intake Seemed to kick or kick some of the the crazy cravings that I would get What I would find if I had let's say something that wasn't even like lots of sugar just like a major car a quick carb like a Oatmeal for breakfast I'd have oatmeal and blueberries for breakfast and man two hours later. I would just be craving Food more and if I let that go longer than two or three hours then the the sweet and the bad would start to crave even harder so Switching to a breakfast like eggs and bacon and and and like maybe a fatty meat Or you know butter in there avocado like having that for breakfast Uh, I'd noticed not only satiated me, but it also eliminated a lot of the cravings that I was having for the sweet So those are just a couple things that um and like anything else I I would wing myself off I wouldn't if you're you know first evaluate how how bad your sugar addiction is. Are you eating? You know 150 grams a day 200 300 grams a day like Figure out where you're at and and slowly start to scale out and the way I would scale out is by first eliminating the process foods eliminating because Sugar fruit not bad. I mean that's that and for me. That's what I'm always looking for. I'm looking for You know 90 percent or all of my sugar is coming from fruit now And then the rest of it is not found in my foods or other bullshit We've seen products be developed around this where they try to change the actual flavor of Sweet and turn it into like a sour or a bitter. Yeah, and so I was it's interesting I would love to see the success right with that But obviously, you know, that's something that you already have to agree to want to put in before then you grab your Normal like snicker bar or whatever to kind of cope with it's like it eliminates the pleasure of it Are you really going to do that? Yeah, it's it requires you to stop be aware enough to do something then then to then to then make the thing that is pleasurable to you Not be pleasurable anymore Which may work if it is a it fits a type of barrier discipline enough Yeah, if it's a barrier for you and you take that extra step You know if you you have to address both you have to address The the physiological aspect of it like we're talking about where you know food tastes bland That one's not that hard to deal with When you take out the psychological piece the psychological piece is the hard part why What is it that this food is providing? Typically, it's pleasure. It feels good. Okay. Why am I seeking this pleasure? And perhaps you're addicted to good feelings, which is which is very very common All of us have dealt with this or most people have dealt with this Or maybe you're just feeling bad about something. Um, and that's your way of distracting yourself And so it does it does require a certain level of You know willingness to increase or improve that self awareness it's sometimes people try to fix a problem by Still remaining unaware and just going on a strict diet of some some type and what that tends to lead to is You restrict binge type model, which just doesn't work. So that self awareness piece is such an important part of working on any type of a You know, I hate to use the word addiction because that's a clinical term But anything that you feel has power over you that you wish didn't have that much power over you Next question is from fit nicky. I'm a middle school PE teacher and I'm passionate about lifting How would you teach a weightlifting class if you were the teacher? Would you start body weight and then teach them lifts any ideas on programming would be great? Oh, yeah, that'd be awesome. I'd start with prime. Yeah. Yeah, I mean correctional exercises would be phenomenal Um, basic exercises that are really good that you can teach because this is a group So you get a little bit of a challenge, right? You're teaching a group of kids So it's hard to be, you know individualized, but um, I would teach a Standard lunch. Um, it's easier for somebody to do that than it is for them to do a squat With with decent mechanics. Um, you could try push-ups Push-ups, you know, I know they do those in school, but if you've ever watched kids do push-ups It's usually pretty terrible. Um, the way that they tend to do them So you could start with just the plank where the kids are just holding themselves up by their arms and you're timing them for You know 10 seconds or whatever And then you could do, you know play drills, you know, because here's the thing as a teacher We can all remember the few teachers that we had that we really enjoyed right the ones that really made an impact And the reason why we remembered them is they made Learning really fun. So I think when you're working with kids because I've trained a lot of kids it's When I'm training adults it tends to be more about making sure everything I'm doing is right for them when I'm teaching kids I want to make sure that the experience is right. Did that make sense? Yeah, yeah, I think to the middle school is a little bit of an older kid Uh, I think that you can go a little bit further not much further than that You know, it's sort of on the cusp of I took a weight a legit weight training class like in high school And I totally benefited from it like all the, you know mechanics of it the levers the technique Uh, and I loved it and that's something that I was glad to have and I know it's not offered at every school And I wish it was uh in terms of like the middle school I think it's it's definitely teaching the movements So if you do if you do want to go like the the body weight route, I think that's smart I think it's it's slowing the whole class down and it's really being able to articulate You know where they are in space So they're very aware that their knees traveling a certain distance They're holding their body like have them like freeze, you know Like at a certain part of the movement and everybody freezes and you kind of are more aware of this The reason why I brought up prime is just To have them go through those three movements so they can see You know, oh wow my my arms can't stay touch to the wall You know for the wall press. Oh, no, I can't twist my body like that You know with with my upper back, uh, you know to to be able to produce a windmill, you know I can't I can't squat with with it touching all points like it's just it's really raising that awareness And then, you know, I would think that really focusing the attention on the body weight Exercise like said lunge push-ups Squats like air squats, you know basic things but really like, you know taking your time with it I'll give you an example of a of like a way to make it kind of fun because Just a couple things I used to do with kids one thing I would do is to work on balance And strength I would have a kid balance on one foot And then I drop either jacks or pencils or something on the ground around them And it's okay. How many can you pick up without Putting your other foot down and it would be a game like oh, you got five or you got six and they're just Bending over picking up all the stand on one foot games are super effective Yeah, another one that I would do is I would have them stand on one foot and we would hit a balloon back and forth And the goal was for them to miss the balloon but stay on that one foot So I hit it to them and then it hit it back and we go back and forth Um making the things fun is just as important as doing the right things with kids because you want to create, uh A good association with exercise a lot of kids have a bad association with pe You know like oh my teacher made me run the mile. Oh, it sucked everything sucked and they don't want to do Then the second they don't have to be active. They're done One of the best things you could do is create a good association so they can think back and like oh, wow Mrs. Johnson she was that class was great. We did these wonderful stretches. We did these fun games You know, I really enjoyed it now. You've put you've potentially created kind of this lifelong Associate a positive association with exercise Yeah, I love the I love the prime idea that Justin's saying with the assessment tool in there I think that's a valuable thing. I think that maps anywhere protocol. I think is is phenomenal There's a lot of great core body weight stuff that's in there that I think you could teach to middle school kids And then to piggyback off of what sal's saying, you know, I remember teaching like some of my boot camp classes where I had all the kids come and You know, we do fun things like that where we we would do sprints on the lawn and we try and make I'd make games out of it. You know, I know you can't you know, steal the bacon is not something we can do anymore in school These days, which is unfortunate, but you can't steal the bacon. No, you can't do red rover I thought still the bacon is gone too. How can you why was it steal the broccoli or something? But I mean I would get him in a line too and do like I also steal the walking lunges and then I would you know, like blow a whistle and they'd have to stop Where they're at and stabilize or balance, you know So they do like walking lunges and align all of them together in a group and then have them pause the top Why they're balancing on one leg and yeah, so there's a lot of things like that that you red light green light Yeah, you can get creative like that. And I think that's I think it's true. I think sal's right. I think you can't You can't over complicate the programming to where you're just you're at that age You're trying to introduce them to exercise. You're trying to make it fun You you want to you want to encourage good movement, but then at the same time too You don't want to over complicate it so much that because teaching someone a squat mechanic is Is extremely difficult, you know teaching them how to deadlift is at that age It's really really and then in a group setting You're talking about and then also fun. I mean that's good to do it Well, you'd have to stop the class every every minute and break everything down So and kids nowadays are so much less active that you're Yeah, I know I mean I'm serious it would be like and by the time they're in middle school So you're dealing with what 12 year old kids any movement is great. Yeah 12 13 year old They don't want to sweat, you know, they got looking at the girl over there The girls I don't want to mess up my hair and none of them are active because nobody's active anymore So keep it basic and fun would be the the main pieces of advice I could give and then if you're doing the correctional exercise stuff With that then you can start to move from kid to kid and you know help them out All right. We're all going to get on the floor. We're in a position called 90 90 Here's what I want you guys to do then stand up and walk around tell jokes have fun with them Show them what they can do with their leg or whatever and try and make it kind of a more positive experience Next question is from maxi smith I've been addressing forward shoulder for about a year and have made good progress with my posture But my neck still shoots forward any tips or strategies to help with this? Yeah, those are two separate things there Yeah, yeah, so wrote when your shoulders roll forward Usually it's also accompanied by the head Forward position where the head kind of jets forward But that doesn't mean if you fix one you fix the other one you have to work on them a little bit separately Now we tend to talk a lot about working on the forward shoulder position We've only talked maybe a few times on the podcast about the actual neck Positioning but with with your neck positioning. Here's a great way you can kind of work on that Stand up against the wall so that your shoulders butt Your heels and the back of your head is touching the wall And then what you want to do is you want to give yourself a little bit of a double chin And see if you can make your your neck longer and you want to push your your head Into the wall while giving yourself a double chin and simultaneously trying to make your neck longer So if that makes sense, so can I put a little nodule like in the back of your head that you can feel It comes to kind of a point And that's what we're trying to shoot to get back to to the wall So really kind of like tucking that chin back and pulling it back like i'm almost like turtling myself back to the wall Is a great drill and also a neck car. So this is something we have in prime pro where it actually You know shows you how to safely Control and articulate your neck in different You know direction so you have you gain access to that So it's not just your go-to isn't always under stress. I'm sticking my head forward. It's called the occipital That's the that's the bone. Yeah, right in the back of the head. Yeah, I mean the zone one test is phenomenal for this Uh, I mean that that's a staple go-to move. I did a video uh recently um where I talked about squat priming and uh addressing my forward head is one of my uh Go-to things I have to do every time because I I do still have that so I still battle up across syndrome Which is the rounded shoulders and the forward head and more so forward head than I have around a solo So I could totally relate to this question So literally just practicing zone one in prime is is phenomenal as far as an exercise. That's good for that too prone cobra prone cobra can be a great Great exercise for that movement and you can do it on the ground or do it on a stability ball You really got to focus on the neck part. Yeah, if you just look up and bring your head back Oh, yeah, you're not gonna you're not gonna fix that part No, no, and that and that's just it you the that's why the zone one first you need to be aware of what that feels like to Set your head back, right? Because if you if you just cue somebody to bring your head back a lot of times people actually can't even Can't even articulate that's why I say double chin. I think everybody can knows what that feels like Don't look up and they almost say have lift their chin up to get back Instead of pulling it back. No, you're sliding the head back as if it were on a You know on a on a on a track You're not trying to look back somebody's poking with their finger right at your chin and it's pushing you directly back And this is why zone one is so good So we're using in the zone one maps prime We're using a wall to give you feedback. The wall is not necessary for you to prime all these things It's just there so you can feel it, right? So when you see us address it and then you and then you try and emulate it and you can feel your head go back and then hit the wall You're like, okay. I get what I'm doing. The next step is understanding what that feels like then Learning to incorporate that on all movements because when you lay down and you probably do a bench press You don't even think because you're thinking about your chest and bench pressing You let your head probably creep forward when you're doing bicep curls And you're thinking about just squeezing your biceps you let your head creep forward And so once you understand what you what you need to articulate in your neck because you've done like a zone one test in maps prime Then you learn to apply that all the time Like i'm constantly thinking about that when i'm on the computer or am I sitting at dinner? Like i'll just i'll just do that movement and trying to do that as often as possible You have another drill too that once you get that mechanism where you're you're pulling back and you're able to understand what that feels like We actually have this too in a test so if you're squatting which I actually recommend you probably do this more when you're hip hinging So you get a long enough stick where it goes all the way to the top of your head down You know to your tailbone and i'm holding the stick behind my head But now i'm pulling my my my neck and my chin back to touch the stick and now i'm going to fold my body down Uh as i'm looking down because i know a lot of times as you look down is when you you know Your tendency to stick your head forward You know that's definitely a common thing so that this would help you to be able to kind of start looking down But also be conscious of you know keeping that chin tucked back in place now I do this I do this when I fly an airplane So I use a neck pillow when I fly on a plane because I tend to like to fall asleep and Sometimes when I wake up my neck is a little bit stiff. So what i'll do is while i'm sitting in the chair I'll drop my shoulders. I'll give myself a double chin and then i'll I'll consciously try to make my neck longer while i'm holding that position almost like i'm creating traction I'm separating the vertebrae and my neck with that straight position. It alleviates a lot of pressure Now here's the key with all this you got to do it all the time Yeah, if you if you just do this like a workout like Like when you squat, you know two days a week or three days a week. It's not going to work You have to do this Throughout the entire day. So when you're in the car use the headrest as feedback when you're at work Every hour practice it every time you're conscious of it practice it if you're standing in line Practice it because you're trying to Change a a normal natural default recruitment pattern that you've had for probably a long time And the only way you're going to change it is if you create a new one And the only way the new one gets created is if it overrides the old one Which means you got to do it more You have to get to the point where that Is done more than the old way then your neck positioning will start to change And at first it's going to be tiring and annoying and you might get sore and you got to do it over and over and over But eventually if you do it long enough it starts to become Um, you know a natural thing. I mean a good example. I'm working on with my daughter right now on her foot. She's got Really flat feet Almost where the arch is almost collapsed. I'm doing foot exercise with her And we do them, you know two times a day is as much as I can remind her to do and then I tell her to practice as much as possible What I'm noticing now is that just standing normally it's a little bit better for her now It's become more natural. This is how you do any type of correctional movement It has to become more natural Because you could consciously think of putting your neck in a better position But you're not going to stay conscious of your neck position all day long That would be you know neurotic. It would be a terrible way to to live You want it to be natural the only way it's going to happen is to practice it frequently I'd say as much as you can remember Not super and high intensity, but just perfect perfect form each time And with that go to mind pump free calm and download all of our guides and books and resources They're all totally free. You can also find the three of us on instagram You can find justin at my pump justin you can find me at my pump sal and adam at my pump adam