 You are listening to the number one fitness, health, and entertainment podcast in the world. This is mine pump. Now in today's episode, we took live questions from listeners who wanted some answers for their fitness questions. I'll get it to those in just a second. But before I do, let me go over what we talked about in the intro portion, which was 36 minutes long. That's where we talk about current events and studies and talk about our lives. So we open up by talking about how Adam is the first person out of all of us to miss a workout. Oh man. He gives an okay excuse in the episode. Actually, he talks about his hormone replacement therapy that he just started. So if you're a guy and you have low testosterone, you're going to want to listen to that part of the episode. Then we talked about Justin's glorious golden skin. Ooh, I'm glowing. Looks really good right now. And that's because he's using Caldera. Caldera has all natural products that balance out the oils in your skin. If you're watching on YouTube, when you take a gander at Justin's face and you'll know that that stuff works. By the way, because you listen to Mind Pump, you actually get 20% off any of their products. Go check them out. It's good stuff. It's very, very good for your skin. It's Caldera Lab. That's C-A-L-D-E-R-A-L-A-B.com forward slash Mind Pump and then use the code Mind Pump for 20% off. The proof is in my face. Then I talk about my infant son and his obsession with boobs started already. Eight weeks old. Can you believe that? Total boob guy. Then we talk about people getting struck by lightning and other weird stuff. We bring up the Tiger Woods documentary and then I talk about how coffee may actually lower risk of prostate cancer. And then we brought up our friend Ben Greenfield's protocol for fighting COVID because he got COVID and he killed it in like two days. Then we got into the questions. The first question was from Oliver from Michigan. Then we talked to Gabriel from Florida. Then Sally from Alabama. And then we talked to Matt from Texas. By the way, when we talked to Matt, we recommended to him Maps Performance. This is one of our workout programs that focuses on movement and mobility to improve aesthetics. Aesthetics meaning the way you look. So better develop muscles, more balance, more fluid motion. Now in the episode, we actually gave him access to Maps Performance for free because he was one of the lucky callers. But because we did that, we wanted to extend it something out to our listeners. We're actually giving all of you for the next week 50% off Maps Performance. So if you listen to that part of the episode and that applies to you and you want to try out Maps Performance, here's what you do. Go to mapsgreen.com. That's M-A-P-S Green.com. And then use the code Green 50. That's G-R-E-N-5-0. Now remember, this program is a full workout program. It specializes in movement, mobility, strength, and functionality. And of course, it improves aesthetics through all of that. It comes with workout videos and blueprints, you know, exactly what you need to do. It's a very phenomenal program. It's actually one of our core workout programs. And again, you get 50% off within the next week. One more time, it's mapsgreen.com. And then the code is Green 50. Speaking of handsome people. One of us didn't show up for the workout today. Oh, come on. This doesn't count. The first person to fail. Listen, Linda. Listen. He always wants to be first place. No, no, no, no, no, no. Guys, I just don't want to be the guy. This doesn't count. This doesn't count. I remember you saying that. This doesn't count. I go get my blood work today and I was told not to. Oh, really? Yeah, yeah. I'm going to do some hormone stuff. So I go later on this afternoon and she said, make sure you don't work out. I want to make sure you don't spike anything in that. Yeah, so my first, so this is my second follow-up. Yeah, I was going to ask you if we could talk about it now. Yeah, so I mean, complete transparency. I was waiting for some stuff to go through with the company that I'm working with because, you know, they wanted to do some sort of a sponsorship deal and this and that. In fact, we're still in conversation, but at this point, I'd much rather just talk about it. You know what I'm saying? It's already been, I'm actually today marks four weeks that have officially started the hormone replacement therapy and I know on the show I've talked for a long time that, you know, once Katrina and I got pregnant that I would most likely end up going back if I could never get my levels up any higher than what I had done. You know, I did a lot of work the first couple of years to try and rebound them and get them up to healthy levels and I'm in that range where I'm on the lower okay level, but I've always felt, you know, I don't really bitch and complain on here. I know I did early on when I was really going through it, but it's been a battle the last couple of years to get back to kind of my normal self as far as energy levels. Like I feel sluggish in the afternoon and I'm checking all the boxes, all the things that we talk about to really make sure that I'm optimizing it as much as I can. Yeah, you're doing everything. Yeah, and I took it from, you know, in the low 200s right into the, I broke into the 300s and then low 400 when I was the last three years and then I've just kind of just there. That's so my peak right now is low 400 levels, which if I were to see a general practitioner, they might be like, oh, you're fine. You're not in danger of anything. No, once you go below 300, then a general practitioner will put you on testosterone. However, if you're in the low, if you're under, I believe 450 and you have symptoms of low testosterone. So it's actually 650. It's 650 for, so a hormone therapist. Oh, that's, you're talking about the hormone therapist specialist. Yes. I'm talking about like you go to your normal doctor. Oh, a GP, yeah. No, a GP, they won't even mess with you if you're under 400, even if you mark those things, because I've gone and seen a GP before and talked to him about how I felt and they're like, oh, you know, you're okay. We'll see if, you know, we'll check again and see if it comes back up. But I had been recommended to like, you know, why don't you go see a special, a hormone specialist and see what they say to you. And their markers is if you're under 600 or 650 and you mark enough of those things, like low energy levels, libido, all these different, there's like a whole questionnaire I had to fill out. And then you qualify for it. And, you know, when I told her my history of like antibiotics and using it for competing and even before that in my 20s, she was like, oh, you're most likely going to... Well, you know, I found a study that showed that men who used anabolic steroids and not even a lot, just guys who had used it a few times or whatever, that a majority of them later on in life, especially as they approached the 40s, had lower testosterone compared to other men. Oh, interesting. So there are long-term... Because of an intervention, because you got an exogenous... Well, there's a feedback loop when you take steroids or testosterone that your body stops producing its own. It doesn't take much, by the way. You don't have to take much testosterone to have that happen. And in fact, it's been... Testosterone has been studied as a potential contraceptive for men. Because of that negative feedback loop on the side effects of that is lowered sperm count. And it doesn't take... Again, it doesn't take much. You could take a tiny bit and your body starts producing. Well, that was our biggest concern, right? So, you know, when I came off, right, this has been, God, it's been over three years now. So when I came off and I went through that whole depression, Tora Achilles, which, by the way, is correlated to low testosterone too. So that happened. During that time, I think I was like 150 or two. I was really, really low around that time. And I went through it for a while to kind of get it back up to somewhat healthy. And, you know, the only reason why I didn't get on HRT back then was because I knew that it would decrease our chances of getting pregnant. And that was really important to us at that time. And so even though I was kind of, you know, quietly going through it, I didn't say anything and I was not going to, you know, put that on us to possibly get back on and then make it more difficult for Katrina. Katrina had that cyst she was going through. So we were already, you know, there was a year there that I don't know if the audience knew that or not that we were trying and she didn't get pregnant. So we had already, so you have me with my hormone levels and my issues that I was having, then you have her with her cyst that we didn't know about at the time and we had been trying for a year. And so even though, yeah, HRT sounded like a great idea for me, I was like, just, I don't want to decrease any of the chances of us potentially getting pregnant. Well, you do know a lot of people don't realize this, but low testosterone levels in men puts you at increased risk for a lot of chronic disease. So prostate, believe it or not, prostate cancer risk goes up with low testosterone. Your odds of dementia, Alzheimer's go up, diabetes goes up, even heart disease. You know, a healthy levels of testosterone are healthy for your body. Now if you take bodybuilder doses, right, which is like many, many times above what would be considered the top limit, then you're causing yourself other problems. But if you're low, you have issues as well. And like what I've always said on the podcast is if you're low, try to see if you can raise it naturally. But if you try and it still stays low, it might be healthier to have your hormone levels brought up or optimized. I wanted to give it a really good chance of me. Yeah, three years is a good chance. Yeah, yeah, right. So I think that, I think I get, and I have consistently now done blood work and it has stayed like right at that low 400 or lower, right? So it's dipped sometimes. And then it stayed right at the, right around that 400 mark. And you know, their goal, so their goal is this the way it looks. So it's, I take 150 milligrams. I was just gonna ask, what do they give you? Yes, they give me 150 milligrams a week right now, plus 250 IUs of HCG. That the HCG is to keep my natural production up still. So it still is not, I mean, it still decreases my chances of pregnancy and stuff like that, but it still, it mitigates that by taking the HCG, right? Now it's test, is it testosterone sippinate? Yeah, sippinate. So this is the way it works, right? So it's once a week that I get a shot from them. It's based on a little more than a half CC of 200 milligram testosterone. So it's 150. Their goal is that you, it shoots me up to like the 900 or so range. And then at the end of the week, I come back down to about, you know, five, 600 and then you take another shot. And so it kind of keeps me in the upper, upper range of testosterone. And so this is my, you know, fourth week of on that dosage, they'll redo my blood again and see if I'm coming down to what they expect me to come down to. And if I come down to right where they are, they'll probably keep me on the same dose. If I'm lower than what I should be, they'll put me on a little bit more, but they don't, they won't give you, you know, a dose that, you know, is like a bodybuilder type of thing. Yeah, I was going to say, this is the first time you've actually done this through a clinical setting, you know, with hormone doctors actually managing everything. Yeah, that I, so in the past, I've actually had doctors go do my blood work and tell me and then I've done black market on my own and then manage my own stuff. This is the first time that I've actually gone through a clinic, had them constantly be measuring blood. They're the one prescribing it, like I'm going to sort of follow their dosage. I'm not going beyond or any more than that or taking anything else. It's literally just to kind of see how I feel. And I'll tell you what, man, the next day, literally the next day, it was night and day different for me. And what was night and day was like, I don't feel like somebody who has used antibiotics as many times as I have, I don't feel strong. I don't feel anabolic. Oh, that takes, that takes like weeks. Yeah, and I don't, and I don't feel that right now. I'm on four weeks right now. I don't feel that still right now. What I feel is good, like I feel good. I, I feel I excited to work out like, you know, the workouts in the last couple of years, a lot of self-talk going on with me, like to motivate myself to go through it. Again, and you're not going to hear that negativity for me on the show, but you know, it was a struggle for me because this is, I love fitness. I love to work out. Like I was a type of person that liked that liked working out so much that when I go to bed I'm thinking about my workout the next day and that will literally happen. Like so not feeling that it just feels off. Oh yeah it just totally feels off and you know and then I'd have these dips and energy around two o'clock in the afternoon where I just want to take a nap and so if I didn't get an exercise in before that then I would totally not do anything that day so yeah it's come what I feel right now is is amazing compared to what I feel I don't feel like I said super strong or feel like I'm anabolic I just feel healthy and normal. Yeah well bodybuilder doses are five six seven times ten times higher than than what you're taking. Yeah yeah. So now compared so because this is pharmaceutical grade this is doctor prescribed testosterone how does it compare to black market because from what I've read black market stuff tends to be underdosed because there's no way to check it right. So that's an interesting question Sal because and I'm trying to like put my finger on this right now right because in the past the feeling that I feel right now from it on this low like I've been on this low of a dose before like when I'm coming off of testosterone I would I would but it was black market. Yeah but it was black market I definitely this feels better feels cleaner but it's like come on that's I don't know you know I don't know for sure. Well look I tell you what I've read studies where they've taken black market anabolics and stuff that's not labeled testosterone so stuff that's like bouldinone or decadurabalin which is you know nandrolone that's another these are all steroids that are not testosterone but they're you know they take this the testosterone molecule they change a little bit to make it a different anabolic steroid all those many times they'll test them so the bottle says nandrolone they'll test them like no it's testosterone and antheid or sippinate because testosterone is cheaper or they'll take testosterone and antheid or sippinate they'll test it on the bottle the black market bottle it'll say 200 milligrams per milliliter they'll test it and it's 125. No I don't I don't I don't completely disagree with you like that's obviously possible but there's also I've read things that uh that say that a lot of the black market stuff sometimes um is some of the best stuff because now you have these these people that are on these forums that are making big big money that are selling steroids on the black market and their reputation is on the line like I've dealt with stuff you know again nowadays you know you got that kind of that uh that market yeah this guy I mean if if you're if I'm getting from this guy on the black market he is got a major reputation he's got you know 10,000 reviews and if anything doesn't come through the mail he he resends it to you like there there's it's a lot more sophisticated today than what it was you know 10 15 years ago when you and I were probably around that stuff now you know what the problem with that is is that because I've been uh what was that website that they took down that was doing a silk road yeah right yeah and the problem with that is like if you're testing other drugs from what I read there's easy test kits you can buy online in fact you could test something to see if it has uh you know what is it uh ecstasy it's a very easy test kit in fact you could buy one online I believe but to test testosterone and to see how many milligrams are on a milliliter I think it's an expensive process I bet it is so I don't know if it's you know it's challenging right so the reviews may be something like right right they feel it still but they don't know it's watered down by 25 percent I get where you're going with this and so I wonder the same thing too because I do feel so good off of such a small amount right now um but I also wonder too this is uh this is one of the longest stretches I've ever had since I was in my 20s of not taking testosterone so your receptors might be just wide over right just waiting for it and because I came from such a bad place of like so low I was depressed the Achilles all that shit it really challenged me to really dial in my health like I really really put a lot of focus on my sleep and the jubelite and making sure that I was doing like strength training that not over applying intensity and diet was clean like I really put a lot of effort into can I naturally do this myself you know vitamin D supplement and I'm doing all the stuff that I should be I even ran through a protocol that you gave me way back when with the tongue cat Ali and the ashwagandha and so I've done a lot of things consistently for a while now to bring it up naturally and for that long for me not to take any part of me thinks that my body was just almost reprimed for it again and that's why it's responding now have you ever run have you ever done hcg like this before no they're giving it to you every time no so the I've used hcg in the past to come off of a off of a cycle they call post-cycle therapy yeah so that hcg used to be part of my post-cycle therapy you would run it for a few weeks two to four weeks post-cycle now for the listeners hcg in fact that's what that's what a test a pregnancy test will pick up in a woman because her hcg levels will go up and it shows that she's pregnant but in men it seems it looks like luteinizing hormones so when they give it to men it tells the body to produce more testosterone and more sperm and so I think that the theory is they give it to you with testosterone to keep your your testicles from from kind of working actually not showing down an atrophying right and I know if they give you a high enough dose from what I've read you can you can have kids even though you're on oh it's only like a seven percent uh when you're running hcg with testosterone so if you run testosterone by itself I forget what the statistics are but it's a shut's it wait yeah it's it's it's the statistics of you getting someone pregnant on on you know on consistently taking uh you know synthetic testosterone is very low if you're running hcg with it it's only like seven percent less than what it would be if you weren't running anything that's okay interesting yeah so it's supposed to be uh I mean and the reason I knew that before and I still uh chose not to because seven percent seven percent I mean if I if you were waiting a year yeah exactly we were already had been trying for a year I wanted the best chances to get her pregnant and so even though I knew that it would still be 93 percent chance it didn't matter I want as much chance as I could back then and that's why I'm in a different place okay so besides feeling good um and I'm assuming you mean just more energy and better mood yeah uh libido that's the big one I think a lot of the number one uh reported libido side effect that men will get from low testosterone is loss of libido it's a number one in fact that's why men will often get tested is that's what they'll complain about yeah how is is that different yeah yeah no that's that is probably to me that's like the the most obvious thing that I feel out of anything like uh I can't remember the last time that my sex drive felt like it was now luckily um Katrina and I have a very healthy relationship she's beautiful and very attracted to her and so even during those times when I wasn't feeling it um we never go you know more than a few days like yeah that's in our house that's like a rule I'm in trouble if I go beyond four or five days yeah I gotta have a very good excuse to make it five days without any sex in our house so uh and you know it's not hard to muster up the energy to have sex with her at all so yeah even even uh even then so we I would say you know again being completely transparent and sharing my personal shit I was probably having sex on a low week uh twice uh on a high week four times most consistently that's a lot for compared to most people well yeah but I mean this last week was like six times you know so it's very different yeah very very different different drive different yeah and you know and that's too prong too because I'm also you know I'm like you know Katrina she teases me as being the chick in the relationship or I have to feel sexy about myself and feeling good and I'd say so it's all it's compounding right she has to have sex with me like but you haven't complimenting my hair yeah yeah yeah can I have chocolates first I feel I feel mushy right now yeah I'm tired yeah so uh yeah so I'm definitely that way right so and so it's probably compounding not only is it obviously increasing uh my libido right but in addition to that I'm also I haven't been this consistent training and diet you know uh for a long time either so I think the combination of that I'm really feeling all those things you know oh that's awesome well I'm you know again this is something that is if testosterone is the male hormone and if it's low you're not going to feel like yourself you know and and you have to have a certain level to be healthy and if you go above that you have problems if you go below that you have problems I always I always knew there was a very good chance because of what I had experimented with in the past that they're that I could potentially absolutely you know be on hormone therapy as as I get into my 40s right so and people asked a lot right like when we first would talk about this when I was going through it I'd always get you know are you gonna get on testosterone again are you are you are you and at that time I was like probably probably but I didn't know when I would I really wanted to give it a fair shot of me truly trying to see what I could do naturally before I decided to go down now now any reason why you chose or why they chose injection versus cream or patch or anything like that I mean I know I've done my research so I know kind of the difference but any any particular reason for you well I think injection is supposed to be the best right yeah I mean and obviously I don't have a problem with needles so I mean I've I've already done testosterone so and I've given it to myself so having a nurse inject testosterone I mean I definitely don't yeah because from what I've read the creams people can have a tough time getting their testosterone levels up to a certain level with them and then there's transfer have you guys heard this so if you rub the cream on yourself remember that's what the crossfit girl trying to claim argument you could go hug your wife or it gets on the bed and then your baby playing the bed and next thing you know is like why is max have a mustache you know I mean this is a real thing just spreading testosterone yeah and there's also that there's a patch I believe but from what I've read the injection is still the best that the downside is it's an injection a lot of guys don't want to have to yeah no I guess if you're really scared of that stuff then that then I would consider that but I'm not I mean I know that that's the purest cleanest best way to do it and so it wasn't even an option for me it's like of course I'm gonna have a huge guys like it really scared of a little needle it's pretty embarrassing well I mean your wife's a nurse and she told you about she's told me some stories yeah of like trying to get IVs in and having to hold people down and people passing out and yeah all that stuff like she's had to go through all kinds of issues with that especially with like big guys dude I knew a guy I don't like to give blood I will give you that yeah that for some reason I that's still I mean I'm you have to look away yeah yeah I have to look away yeah I don't like to look I almost passed out one time just watching her like go in and then seeing the blood come out me too me too I got light hit it only took it only took one it took one it took one bad experience for me and it was one of the first times that I had blood that I it was I think it's even doing a blood drive or dude I would do it to myself I don't care oh really it's coming out doesn't bother me at all I think it looks cool oh no it totally I don't here's the reason why I don't look when they put the needle in because I don't want to anticipate the pic the feeling of the needle I don't want to tense up yeah so I let her do it surprise me but then I like to look because you know when they clip those things on and the blood fills it up I think it looks cool well look at that you're weird yeah I'm a little bit weird can I take one of those that that makes sense yeah for some reason now speaking of handsome other handsome people Adam have you noticed anything different about Justin's face 100% I have dude yes I haven't even complimented me at all we're waiting for waiting for the commercial I'm not going to bring it out dude come on I've been lathering myself I made like a nightly ritual of using the caldera a serum bro you look if you're looking on if you're watching on youtube right now look at his face you do it looks way different I wish you would have done it before I wish you would have done it before taking a picture no lines yeah it's just making fun it's for real I know I know I have to make fun of myself because it's like I already started off this year being like oh I have like these aesthetic goals and I'm six back and I'm gonna beautify my face what's happening to me bro it's this is what happens you work with two sales guys it's true number number one there when we started the podcast Justin's like we don't really like that much right love me love me love me now I'm just like an edible thing what happened now it took this long it was a long one by the way yeah it's aesthetics gonna get six back and yeah I might as well you know beautiful on top of everything right no but all joking aside what's your routine you just put it on at night before you go to bed yeah that's been it just consistency like I've been trying to do that every single day it's been two weeks of straight consistently applying it what is Courtney noticing oh yeah yeah yeah she's but she doesn't I don't know man she's she's a little bit like we'll ping pong it off like oh I'm not you know working out as much and I'm not this or that it's a little insecurity there but yeah yeah I don't know I don't know we're working through that but yeah she does compliment every now and then so use it like this the next time because we do so much stuff on camera and shit and I know we shot yesterday we shot clips yesterday so the next time we have to shoot clips do it right before you shoot clips and then watch your video because we were in all the lighting and you can really tell your friends and then you can look back at other videos that's what sold me so bad was because I went and watched a video like when we first got it in it was like oh let's try this stuff out whatever right and then I remember watching one of our videos in my face and I thought Doug did something different with the lighting and I was like oh shit that was the day that I put the caldera on right before and so that was it yeah no it does it looks like no my skin does feel softer and like I've noticed and of course I've made fun of the fact that I'm dry as an alligator pretty much like 24-7 so this is all new in my skin yeah it's like oh it's like a sponge your skin's like oh thank you dude I gotta tell you guys bless you hilarious story about my so you know obviously my my baby boy he's yeah he's only a couple months old but he is so funny about Jessica's boobs oh yeah dude oh so funny bro he's gonna be a boob guy oh you have no idea she sends me video I can't show you guys because obviously it has Jessica's boob on it sure you can no I can't do it I'm not gonna do it especially not you Adam but but but she'll she'll breastfeed him he'll fall asleep right and then she'll keep her because she'll lay on the bed or on the couch so she's kind of laying there and then she'll start to move away and then he starts to go he's smelling to see if it's there and then he does this he does this thing right here he's testing with his tongue if he sees that it's there he'll stay there if it's not there he starts to cry so she sends me these videos of her moving her boob away and then looking with his tongue and then just gotta like keep it next to him like oh my god what do we get to do with this kid you gotta be glued to this kid all the time but it's so funny that's the treasure right now it's all about it now does it feel like time is flying for you already is it I mean you're already past two months right now right or do you feel twilight zone a little bit like how what's what are you going through right now I mean I'm way more involved yeah you talk about that and so it feels like it's slowing down so is there okay so because you feel like you're so more involved are there specific things that you are making like a habit like that you're doing that maybe you didn't do before traditionally I know I have my own things right of like that I'm like oh this I'm really adamant about always doing this that I want to I want to build this bond or whatever with him are there little things that you're already starting to do that like maybe you didn't do before that you like consistently like every day this is what I do with just more of the care like I always love you know I kiss my kids and what I always play with yeah you're a very affectionate father already yeah but it's but the care aspect the changing the diapers the changing his clothes you know making sure he does the right you know like tummy time exercise and that kind of stuff is and you know that that's part of being involved with your kids I mean when I first and this was a big realization for me with my older kids when I got divorced all of a sudden now I had the kids you know they would come with me every other week and I had to do all the things that I didn't do before I had to make them lunch and make sure that their homework was done and pick them up from school and do these different things and at first it was kind of daunting and overwhelming but as I started doing I realized that doing those things is what it makes me a part of their life and I know them better as a result whereas before I looked at it like oh these are just chores someone takes care of it not a big deal but it's actually an important thing so even just caring directly affects them totally just caring for the baby you know changing his diaper for example this kind of stuff I mean I've changed more diapers now than I did with my first two for sure oh like total oh yeah like I barely ever changed diapers before I was the happy fun play dad and then oh poop pass him on now I'll do more I mean Jessica still handles most of it but I do more it's a lot stinkier it's yeah that's when the food comes in they've changed don't they now was there a learning curve were you bad at it are you are you not so good at it or were you good right away I'm okay I mean I think I'm good I mean you have to ask Jessica yeah she always calls out your bullshit yeah you know it's funny dude is you know you change a boy's diaper if you don't point their their penis in the right direction the peas coming out oh yeah yeah you have to point you got to do a false one too because even the the cold air so you go up and then you go back down and they piss in it you throw a wiper you throw a towel over it yeah yeah right before yeah that as soon as I as soon as I pulled diaper off you just it's just like a habit for me I just dropped something over the top of it and then you do your thing and then right before you close it up you pull dude my son makes they actually make a they actually make a p-cone for boys they call it a PPTP is that what it is a PPTP PPTP yeah yeah they actually make them but you mean you just we just use like a little I know yeah we have a PPTP yeah just throw a freaking wipe over they now I mean that's crazy is the the amount of money that's in like every so many products now yes didn't exist we have a wipe warmer yeah we have a wipe warmer we have one too now when I first when I first heard about these it's like it's cool though bro hold on because it's necessary hold on so when they first came out with these and and we you know Jessica talked about I thought to myself like why am I gonna spoil my kid that much I can't wipe his ass with a fucking room temperature you know wipe it's got to be warm like come on but you know what happens you change your diaper in the middle of the night you put a cold wipe on them it wakes them up oh yeah so it makes sense you bathe them in a gold bath yeah all that stuff it's wrinkle get a drone to kind of fly down and you know change now you know that's a great example is there anything that you've come across that you feel is a little ridiculous or over the top but that you guys use or that you've received yet it's really about making your own life easier all the stuff so I'm I'm open for open for any hat because it's really okay yeah he likes it too but actually really he just it's helps me yeah he buys me like 10 minutes of sleep yeah he makes this face though when he's about to pee or go to the bathroom it's whole I can tell now so I'll be playing with them or whatever I'll be like oh you're you're about to poop aren't you and then you're here you know such a trumpet too did you see the story that I posted of of him and then I know the guy made the guy who's running the meme page made the made the funny I'm praying over my son or whatever oh yeah so this is his thing right now right and I'm oh it's I'm such a sucker for it right now is he he can feel when and I'm worse at it right so Katrina's better at putting him down than I am because she puts him down before he's fully asleep and then she can get him to kind of settle down where I like to rock him till she's he's asleep because me leaning over into the crib he feels that that distance like and I try to explain that to him like you know me when I go over the crib and come down he can feel the instability where she can stay tight and close and bring him down to the thing that's like closer for her and he goes right in and no problem so when he because he's off your body yes and I'm so long and I'm so tall and the crib is so low so I'm like when I'm extending him out for me he feels that instability and he like you feel him lock in on my finger or grab something so then when I lay him down he will put it like a death grip on my hand and if I try and pull it away he'll pop up and he'll wake up so I gotta like so that picture is me like laying there you know for like five or ten minutes for him yeah for him for him to like slowly do it and it's like this just like bro you become a ninja yeah like slowly inching out or like tricking him by like rubbing his back while I'm pulling out at the same time right so yeah so I have all these slight of hand yeah and every once in a while you rock them way out here before even get there oh yeah totally yeah I do this yeah all the way down right so he will he sometimes I can get it and I get out and I'm away and fine but sometimes he'll feel me pull away and he doesn't cry he just instantly stands up and then you know it's pitch black in that room so he's reaching for me and then he grabs around my neck and that that that photo Katrina took that while I was in there I didn't know that and he uh he stood up and he like nestled his his you know his his face in my neck yeah and he's like squeezing you want to come to bed with that oh man I so I did was exactly what I did so that would nobody knows right is right after that video I carried him I picked him up and then I was like oh you're reinforcing bad oh yeah right totally so I went oh here's the thing so I'm this doesn't last that long I'm the stickler on that right so I'm the stickler on on the like the rules and not enforcing this of that but I'm also the one to break it occasionally and Katrina's always like you're so what are you doing and I'm like well you know sometimes it's okay you know this is the one time it's okay right now but I say so I'm so double standard about it you know I'm saying like hey we gotta teach him you gotta let him cry do this the way that consistent enough yeah yeah then he has those moments when he doesn't be like okay okay this one time this one Jessica will do that but listen the kids they haven't been very healthy this has to happen this has to happen she'll do that and then all of a sudden she'll come home and she'll be like hey kids and you know yeah I'm like what's going on here yeah why'd you just do that you know it's hard it's totally tough but it doesn't like that's a good point Justin it doesn't last that long it doesn't yeah you gotta embrace it like and enjoy it while it's there because like I I like hearing you talk about this is like totally brings me back to like it being in the rocking chair and like I would fall asleep you know and then like it was just but I loved every minute of it you know thinking back I love thinking back I love it too like I you know and that's why I try to tell her all time she's like why you why are you in there for 20 30 minutes I'm like you know like I don't want to forget these moments like I really don't like I'm very mindful of that while I'm in it like I know that I'm I'm sitting here rocking it's hard and then only in a couple years it'll never be like this again it's hard though when you're so sleep deprived like right now the baby's going through a growth spurt or something he's eating like on the dot every hour and a half two hours he's eating and he seems to be just growing and Jessica is just so sleep deprived it's it's it's borderline comical like she's like she'll lose her shit and then she'll stop and be like wow I'm I'm I need some sleep dude I have no idea how to transition out of this but um like so totally random we've been watching a lot of like nature stuff and like these documentaries and things on Nat Geo I think but I saw this one freak incident so this guy well two incidents actually one of them involved this guy was basically they caught on video he was getting out of the semi truck and all of a sudden he spontaneously combusted so you've heard of spontaneous combustion I have that's been something they've talked about for centuries and I always I'm always like does that really happen that's when God is like yeah right like he just you just you're gonna die just all of a sudden you just like burst into flames and that literally happened to that guy and he was just burst into flame his friend jumps out trying to pat him down but his whole body was on fire and then how it happened they don't know how it happened and I think that so this next one actually was kind of bummed because it was a little bit like they said that it was staged so there was some shenanigans with it but then I went down this rabbit hole of it so they showed this guy who was walking down the street and it was like a dark somebody's camera that was like outside filming this and got struck by lightning and so you see him get struck by lightning and then he's kind of stumbling around and keeps walking gets struck again and you're like twice and then like later on like you kind of find out that like one of them was kind of bullshit but what what I saw after that then they showed his his arm and he had these patterns and it was like it was like a fern you know like all the what's that geometry that is like fractal geometry you know so like it follows that that sort of like leafy kind of fern pattern so when they get these burns that go all the way down their their skin from like lightning victims yeah people will get weird weird patterns licking licking burn what are you watching what is it uh I don't remember the name of it was like shocking uh incident so so remember how I told you guys a while ago when I was a kid I used to read these books on there was like a whole series of books on weird stuff that Loch Ness monster Bigfoot there was a book on spontaneous combustion really yes and I read it and there are cases where for example I don't remember where this happened but there was this lady that caught fire she just caught fire in her apartment that just where she sat caught fire because after she was done her body was incinerated her shoes were still there so her shoes were left her rings on her fingers were still on the couch couch was fine house was fine everything was fine just her just her just caught fire ashes yeah and there's a picture of it you could probably find it somewhere on oh those are the burn marks from the oh this is the from from lightning strikes yeah it's a real thing look at that you get a cool tattoo it's kind of cool I mean it's it's I mean I hate to say it but it looks pretty badass okay and then there's been stories for long periods of time where there would be like a ball of light that would fly through the air and do weird things and people would say oh it's spirits it's whatever do you know what it is ball lightning oh that's a real thing yeah no ball lightning is a real thing where it's literally a ball of lightning that flies through the air it's just hovering across yeah I've seen a video put ball lightning up there and and and click on images I hope nothing weird you guys you guys watch and read some weird shit I'm into it man you know the freakier the better yeah like a weird ball of lightning is flying through the air isn't that weird what yeah it's kind of cool yeah that's the one I've seen where it goes across the train tracks now Doug put it I thought was BS but it turns out it was legit Doug put spontaneous combustion up so ball lightning is still theorized like they're trying to figure out like if it's real or a lot of people say it is real and it doesn't work weird optical illusion yeah Doug look up spontaneous combustion and then put images and I bet we're going to see that picture oh there you go spontaneous human combustion right there and I bet you're going to see a picture of the of the couch that I was telling you about right there the yellow the yellow couch that's not the one but that's weird right there though there's one right there with the leg is just left and the rest of the body was incinerated those look fake I maybe huh those look hella fake I saw when I was a kid so maybe dude it looks like it looks fake as shit yeah I don't know oh no up up up so that's what I've always thought it's been like a that's right there wives tale or like some kind of legend do you know what does that say Doug yeah in 1982 Jenny Safin eventually wrapped wrapped into flames while sitting on a chair her father who was a witness of this incident said she saw flash of light and uh she covered it was covered into flames so yeah that's yeah that's there's a way to go right that's when it's time to die well I'm done there's nothing you can do about it it's weird just burst in the flames yeah I would hate to die that way because then everybody it's I feel like everybody would know like I fucked up yeah you got you got smited especially if you got struck twice by light oh yeah definitely smited well while you guys are watching weird stuff I was watching the uh new documentary on tiger woods that just came out so good HBO yeah that's on my list I think it's a well it's at least a two-parter because I know the the other half is not so so real quick um because I'm not super familiar with what got him a bunch of trouble he explained golf he he let's start from the beginning yeah he would take ambient with hookers and then he'd have sex with them right they try not to okay so we haven't we haven't got fun part so that's part two right so this did all his childhood stuff like so he is just now he's won the masters and he's starting to become like super famous his dad since he was little like you know proclaimed that he was going to just like be like gondi like what that he was going to be so important to our society as far as like what he's going to do for sports wow yeah so he's been saying that since he was like a little kid and shit and there's was he tyrannical like you know a lot of these other dads get way too involved totally yeah yeah no he totally want a superstar kid just being a shitty dad I guess yeah well you know what I didn't well I mean so originally he wasn't painted that way like it wasn't until later did more stuff start to come out like originally everybody like loved him you know he's a green beret you know vietnam war hero dude like everybody said and use he's very when he presents himself on television and stuff you would you wouldn't know and he loves tiger and he goes they go into that right like he's definitely got a love for his son it's not like it's coming from the good place but it obviously didn't manifest into that and then some of the things they did the thing that I didn't know um because I you know followed tiger woods and and know most of his story uh what I didn't know and connected to the question that you were just alluding to sal with is like what happened with because like he I can't remember they found like you know 300 different like hookers and and girls that he was sleeping with while he was married and you know of course you know that went through the news and he got just destroyed for that well it makes a lot of sense when you see the way he was raised like he had no time like there was teachers and stuff that were trying to ask like oh he should he wants to play baseball or he wants to try his dad would like you know golf is everything golf is everything and he used to take him on this navy base golf course that he had access to him and another guy and this guy is the one telling the story and kind of laying this out and he used to uh and this is like when he's like a you know junior high entering high school so he's young he's a young man and his dad was you know cheating on his mom like every day while they're out there golfing he used to drive a Winnebago to the golf course what and like in front of his son take girls into the Winnebago and have sex with him so he parked the Winnebago all right son go have a good training all these bad behaviors came from I'll be here you know the rule if you see a tie hanging around the door not a hundred percent like wow yeah and it did that through his whole childhood and his dad was probably his hero he's his big time he looked up to his dad big time big time big time wow yeah so then you you hear that and you see that and then you know you have a little empathy for the guy because I think when obviously when that news came out it was like how could he cheat on a model and the this and that and he's and we held it we all like we always do hold these famous people and athletes on pedestals and then he falls from that pedestal and then we just we destroy him what a bad person he is and then you see how this poor kid grew up you know where he was completely sheltered from from the world and forced into doing just non-stop golf and then the only outlet that he sees is his dad you know banging random girls on the golf course while he's out there teaching himself hero yeah and that's who he looks up to that's terrible like man I mean he could have been worse I mean I'm not excusing what he did but he could have been worse at least he wasn't violent you know and hurting anybody that happens you know with a lot of some of these athletes they do some pretty bad like violent shit yeah um I mean he wasn't great but at least he wasn't that you know yeah no just a lot of pressure is what he did that's all oh that's crazy but yeah I read this I read that it was like it that was their drug of choice was ambient which I don't know we'll see that's next so next Sunday is part two on HBO and we'll see what we'll see what all because I actually didn't dive that much into that I knew like a little bit of it like it I don't get into celebrity drama and all that stuff so I do know he got you know definitely blasted you know for a while I also it's such a mistake to into such human nature right somebody's really good at one thing I don't and we naturally turn them into an angel so somebody's a good singer a good actor a good athlete a good whatever and because they're so talented in one area we it's not as again naturally it's human nature we paint them as this incredible person but the reality is they're good at something yeah and but they could be totally shitty and everything else or just like all of us which is flawed right we're all yeah there's a term for him what's it called it's called a what is it termed Doug for that when we idolize athletes or we make them we glorify them when they're it is called it's not for some reason god complex keeps jumping my head but that's Dr. shit that's not that there's a term for it I've said it on the podcast before but it's very very common we do that with with famous people all the time oh I got good news I gotta bring this up for you Justin oh because you know how you drink coffee all the time I I know this yes in fact I think you're the first person I know who drinks coffee post workout as well as pre-workout I'm gonna make this a thing yeah by the way so two things about that but okay post workout caffeine increases insulin sensitivity so it could help with replenishing glycogen faster by the way so if you have your coffee post benefits you have some caffeine post workout with some carbs it could speed that up okay so there's that but here's another thing read a study that men who drink three or more cups of coffee a day had a significantly lower rates of prostate cancer yeah so it's good for that's all the information it's good it's good for that I was going to ask you how your prostate was doing yeah it's no yeah no more fingers no that stuff so yeah I've been good plural yeah well I've got many fingers I told you guys about like my doctor visit that's what I'm referring to yeah but he just wanted me you're right it was just to be clear no more feel like to hey by the way did you guys hear Greenfield had COVID oh yeah yeah did you see so I talked to his protocol he had he had a crazy protocol so I talked to him right he got COVID him and his wife and he said I asked him like what are the symptoms what happened are you okay is everybody right and he goes oh we had the sniffles for a couple days and it was gone so he had like a super mild case but here's his protocol I saved it because you know Ben Ben yeah Ben's uh you know he'll break it down on a molecular level Ben is who I posted a meme of Chuck Norris with COVID you know did you see that one where it's like you know Chuck Norris got COVID COVID is on COVID's out for two weeks yeah so she like that I imagine he ran a marathon yeah it was on the way right right I imagine Ben Greenfield as like Chuck Norris of COVID right yeah he didn't get COVID COVID got Ben Greenfield yeah so here's what he did he did and I'm not saying this is what you should do this is literally what he wrote in his on his twitter so as soon as he had symptoms he did 4 000 i use a vitamin d a day three three two thousand i use a vitamin c a day so three times a day two thousand i use a vitamin c a day zinc glutathione nebulized silver h2o2 so I guess he was breathing that in ozone water plus he took the peptides bp set bpc 157 and tb 500 ta1 and he repeated this for three consecutive days and then he goes and that's it yeah just picking a bit wall greens yeah that's a lot of stuff right there yeah very interesting I saved it though just in case yeah I know right no let's say that's the guy dude I would try that protocol myself for sure yeah our first caller is Oliver from Michigan what's up Oliver how can we help you with your question hey what's going on guys um so I've been running maps anabolic the at-home mod for about nine weeks now um and I'm just looking uh for ways to improve my deadlift form and was wondering if there's any specific trigger section or body weight exercises that might help me out there oh great question first off how's uh you know because we for maybe people listen don't know this but we put dumbbell only uh you know modifications in most of our programs so people could do them at home with just dumbbells how's that working for you by the way otherwise in the past nine weeks it's been great um you know the programming has really allowed me to make some gains while being at home it's also helped with just connectivity and slowing things down and uh working on form as well excellent now what now in your deadlift where do you feel like you have the problem uh I would say keeping my shoulders rolled back the hip hinge not so much an issue but keeping my shoulders rolled back uh is a little bit harder especially without the bar okay so a couple things I would recommend one is uh to do prone cobra as a priming movement before you do your deadlift so prone cobra if you're not familiar with the exercise we have it on our mind pump tv youtube channel but it's phenomenal for what you're talking about a scapular retraction and then the other thing I would recommend is to do uh one legged deadlifts with your shoulders pinned back that'll really uh help you out okay I just was answering literally a similar question on the forum this morning so that single leg deadlift is exactly what I recommended so I that's the way I go I love uh I don't know all of you've gone through my instagram but I was posting that for a while probably I don't know last year some time so if you go back enough uh video as you can see me uh you know showing the technique of it but it's tough it's a it's a challenging exercise to get good at but once you get good at it you'll see some serious carry over into your deadlift definitely cool uh thanks guys I appreciate it no problem man thanks for calling in no problem take care yeah a lot of a lot of people don't realize that if they get good at a single legged deadlift with weight their normal deadlift is going to skyrocket I noticed that myself it's like uh I didn't think I would have that much carry over but it's pretty remarkable yeah it's interesting it reveals a lot of the imbalances especially uh when you when you do it with one leg and that's what I love about that and two to to bring those shoulders back and everything I didn't bring up but you know just our wall test is is great for that as well to to work on well I think everybody needs a little hip strength and instability and I just think that there's that's one of the best movements for it and I don't care what level you're at I can regress that all the way down for a 70 year old woman that's doing it or somebody who's a 25 year old athlete that can like lift you know 400 plus pounds on a deadlift you can make that exercise extremely difficult and you can make it you can regress it enough to where you can do it with somebody who's very old exactly but yeah that uh prone cobra's got to be one of the more underrated movements I don't ever really see anybody do it but what a great movement for people especially for posture and just to activate that mid-back yeah especially to prime right before you go to do that totally our next caller is Gabriel from Florida hey what's up Gabe I feel like we know you yeah uh maybe what's going on buddy what's happening guys how you guys doing good man what you got for us what's your question all right perfect so here's my question so there's usually like a checklist prerequisite of things you want to take care of before if you want to do a movement like a like a snatch right like so there's some mobility checkpoints that you want to just make sure you cover my question is is there anything for like a sprint I might be you know over analyzing this but I feel like I want to do a sprint but I'm not too sure if I'm if I'm there yet to do such an explosive movement okay um well let's get a little bit more specific here Gabriel for you in particular number one are you looking for injury reduction or performance enhancement because there's two you can do it kind of two different ways and then number two where do you notice the issues in your body when you run or sprint or do you notice any issues so first off it wouldn't be for performance it wouldn't be for rehab or anything I do want to just implement sprinting to my routine anytime I try to get on a treadmill the cardio actually turns into a sprint because I could just get a either boarder or I don't know something um so I do want to incorporate that but I want to do it the right way last time I did uh when a full-out sprint I want to say about 30 40 yards I noticed uh it really soared like in my right butt to be honest with you so I'm just not too sure if it's if I'm even or if I'm just uh doing it the right way because I know that when you take in explosive movements you just want to make sure you're you got your bases covered with sprinting I would I would start from the the ground up right so I look at uh the way your feet are striking on the ground your ankle mobility your your foot and foot strength and control your ankle stability I would look at that first because even if you're feeling things in the hips or the low back or working your way up the kinetic chain most likely it's stemming from what's going on with the way you're impacting the ground so when it comes to running that's the first place I'm going to look at and address and assess so I'm sure I know you have most of our programs you have prime pro yep I do yeah so I would work on the the toes and feet and ankle work in that area first and then work your way up the body and most things that are stemming from are stemming from the feet I appreciate if I'm looking at my feet if I'm recording like I would probably record myself I guess running towards the camera am I looking for something some kind of deviation if I'm like for instance if my feet are collapsing or or any kind of way like what am I looking for yeah I would say you're what you're really looking for now and not to get too technical but if what you're really looking for is a difference between the right and the left side but ankle proper ankle mobility should help either way but do it in a more dynamic fashion right so you know how normal combat stretch you get into the position and you activate what and you hold that position for a second but before doing explosive movement it might be a little bit more dynamic you move into the position activate and then move out and then move into it activate and then move out the second thing for performance believe or not studies will show that doing a few sets of a heavy exercise before a sprint actually increases speed so and I don't this is not at a high intensity but let's say you were to get uh you know some dumbbells bring into the track and you did five kind of heavy-ish squats and then you waited about a minute and then you sprinted studies will show that that can actually increase someone's explosive power as well yeah I appreciate this question a lot because a lot of people don't even consider that how many explosive movements have you done besides running and sprinting uh so I like a box jump like I can go to maybe just below my rib cage as far as height so I can do those I can do that I mean like if you want to if you want to consider that yeah I would just consider like maybe implementing in your programming a bit more a variety of explosive movements that you get more repetition with and you can build up that sort of resilience with your joints to be able to handle that kind of a stress just to get the the response of the fast twitch muscles takes a lot it exposes a lot of imbalances and things that will reveal themselves to you so you know to do those in short bouts and really like you know focus on the wraps of you know like short bouts even like with a sled and being able to be a little more explosive with you know driving the sled forward will help a lot I'm going to keep going back to the ankle and foot stuff uh Gabe you have your phone on you I do I shouted this guy out on the show the other day and I don't think this episode is aired yet so check this dude out I really like the content that he puts out I think it's a great place for you to like practice a lot of the movements that he has on there his instagram handle is a real game period athletics and it's it's all body weight explosive movements and he's all about technique and there's a lot of foot and ankle stability and explosiveness in there I think there's a really there's a lot of really good exercise and I've been trying to get about here to get on the youtube channel so we can share some of his content another guy would be jota franco you know there was some controversy a while ago because jota franco talked about how driving a sled would improve someone's speed in the sprint and everybody a lot of people disagreed with him well turns out he was totally right and studies actually showed that driving a sled uh would improve somebody's sprint speed so that's something else you can do now you guys are both kind of addressing performance stuff or he's asking prerequisite stuff that's the reason why I keep going back to like yeah I mean if to me like what everything that boys are saying right now I 100% agree with like to improve your sprinting but if they're if you're talking about prerequisites and what either might be a breakdown or dysfunction I'm looking at the feet and Sal said earlier like very there's normally a discrepancy between left to right if you go through prime pro and you do all the all the tests you'll probably notice one side will be more challenged the other address that side that's more challenging and focus on that and then I'd be doing exercises to really strengthen and work on the mobility of my ankle and my feet okay yeah I'll make sure to do that and it's funny that you bring up the sled Sal because when you mentioned doing a heavy exercise beforehand I wasn't asked if using a sled would be best to do so so I am going to just take out the sled and just maybe do some heavy pulls or pushes prior to doing a sprint and then my question will be to Justin to follow up he mentioned doing other explosive movements are there any recommendations for an explosive movements that I can add to add repetitions yeah basically if you're going to emulate a sprint I would do those in like have you ever done liners or do short bouts where you do it in a controlled way where we're just going to run and sprint and then stop and you know and like make make that specificity a priority in terms of the mechanics of the running so to get off work on the start add a rubber band to your belt so you have some resistance when you pull forward basically do some slam ball there's a lot of different things you can do with medicine balls to add explosivity there's there's ice skaters there's yeah there's lots of stuff like you mentioned box jumps you know you mentioned so just just thinking along those lines in terms of moving very quickly but under control I love ice skaters and doing them like barefoot so really work on the foot and ankle stuff that I keep talking about and then doing things like ice skaters where you're doing them barefoot and again the idea when you're doing this to work on mechanics it's not about how much weight or how many reps you could do it's about perfecting the movement and just making it look extremely fluid and beautiful on both sides that's the reason why I recommended this guy that to check out his videos I mean I think he demonstrates so many different exercises that you can be implementing and then the goal should be to be able to emulate them like that to where it looks that perfect if you're firing on all cylinders on on both sides like that you're going to be pretty damn well and he's a great example of being able to add like a lot of acceleration but also the same amount of intensity on deceleration so both of those in combination is what's going to give you the best mechanics all right perfect I appreciate it no problem man and thanks for your support brother always appreciate it yeah have a good one Gabe yeah at least I can do that oh man yeah that's a really that's a very nuanced question to try and help somebody with um personally I I kind of know Gabe right so we I've been on his podcast and he's been listening to mine pump for a really long time so I kind of have somewhat of an idea of his fitness level and I just feel like before the performance recommendations come in I think addressing like foot ankle stability strength and hip first getting that all really well and then implementing those things because you know I think this is a classic example of you know he's not a serious athlete he's just a he's a fit guy who's into working out and improving himself improving himself and then wanting to jump right into like the athletic performance type of stuff when I know he's older he's not a young kid you know I'm saying like he's probably got a lot of stuff to work on first yeah and I try to take it a little bit further make sure people know like you know if you're gonna go ramp to a hundred uh you know if you're out there like running and you want to get into sprinting really like gradually work your way up to a hundred percent so it's you know it's it's scales it's it's 50 it's 60 it's 70 you want to like ramp that intensity up so you know your body can respond appropriately because that's a lot of stress all at once that could you know end up an injury you know who else has a lot of really good stuff and he did it during uh his rehab of his Achilles is our good friend uh Corey yeah Corey Schlesinger has some good stuff and what's his handle it's school of strength or I always mess or stress uh uh slash strength slash strength that's what it is sorry yeah and I mean I did ask him if it was performance or you know that he was interested in he did say performance but here's a deal if no he didn't say that he did no no no he asked him that he didn't say it was performance he said he said prerequisite stuff yeah but then when I asked him specifically he said he wanted to do performance but here's the thing you're both right and here's well no here's the point here's the point I want to make is that people don't realize that moving better and improving your connection mobility will improve your performance so if that's the issue uh that's why I say stay focused there you stay focused on just getting better mobility better ankle stability better foot strength that's going to translate into better performance and it's the place to start what ends up happening to most people to ask questions like this is you jump right to the stuff that's interesting explosive jump boxes and ice skaters and doing like dynamic movements and you just haven't done and so I thought he answered asked a question perfect like he asked what are the prerequisites what are some of the things before I go get into all these explosive exercises and movements for performance what are some of the things I should look at when I think of a good runner it starts from their feet they got great feet connection they got a great takeoff there and if they don't it normally works its way up to connect chain they got issues in their knee or their hip or their low back because something's not firing in the last point too is you know if you're really serious about sprinting and running uh if they're a good running or sprinting coach is worth their weight sure sure it's such a technical thing people don't realize how technical sprinting can be um that if you have somebody who knows what to look for specifically that's their profession they can make a huge difference I wouldn't even if a client that would if a client was really serious to sprint out sprinting and they came to me I would be the I would be the first to admit like I'm not your guy I would outsource yeah it's just like Olympic lifting it's like yeah I can give you some basic tips and technique and I can maybe look at where there's dysfunction and help you but by no means am I a an expert in that field and if you're very serious about getting good at it then I agree with you Sal our next caller is Sally from Alabama oh I know why you're all excited Sally did you watch the game last night or what um uh I went to Auburn so oh really oh okay you went to Auburn but you work at Alabama no yeah I I know I'm a school teacher in Birmingham Alabama but I went to Auburn and I can't stay like my dad went to Auburn uncle went to Auburn were huge foreigners that I cannot I cannot stand Alvin you're not in the celebration I do love Deontay Smith though I'll give it to him he's an incredible player okay okay so that's great so what's your question my question is um I'm just trying to work on my physique a little bit and I've always been in the fitness um and it is about I didn't know if y'all could help me out with this but sometimes with women they have and it's not fat in the lower area it's like protruding abdominals in the lower abdominal section and I've tried I've heard backing's work I've heard that it's supposedly weak transverse abdominis and I was like do y'all have any advice on that and how you can fix it or is it just something you're kind of stuck with that because I've seemed to always it's just gotten worse as I gotten older that's a really really good question Sally are you a mother I'm not a mother no I'm not so this is more common uh when women have a baby mainly because the the the abdominal area stretches and muscles atrophy in particular transverse abdominis but it's not super uncommon it's actually very just generally right because here's what happens when you're standing gravity pushes your organs down and it pushes out the lower abdominal area and so it makes people feel like they have a lower belly pooch and they'll get lean and they say well why is this kind of sticking out and your best bet is to strengthen the muscles that pull in the midsection you mentioned vacuums that is a great exercise I would do them on all fours to add a little bit of resistance but also I would work on doing vacuums while doing core exercises so normally when you do a crunch or anything else you're not necessarily pulling the core in you're just doing the movement but I would recommend doing that as well to try to pull in the midsection while doing just to kind of tighten things up a little bit I think this is a two-prong too I think that it's an area that we we tend just as humans to store body fat and it's one of the last places to go I experienced this when I was competing it was it tripped me out I went all the way down to about seven percent body fat which was really really lean for me I'd never seen myself that lean yet I still had this like little bottom pooch that I couldn't figure out it just didn't make sense to me I was leaner than what I was when I was in high school as a kid yet I have this this bottom pooch of fat that I can't seem to get rid of and it took me to put on some muscle lean out again put on some muscle lean out about three times of staying consistent with my training and diet and building and then cutting back down and building before I finally kind of eliminated that so you add in what Sal is talking about with the TVA and the organs and make sure you're doing that training and then also have a little bit of empathy with yourself you know we're all not you know 15 year old kids anymore and we've put on some body body fat over the years and that's probably just a stubborn area and so that's why it's probably makes it seem like it's even worse so the combination of those two things the transverse abdominis and then also we store more body fat there and then just sometimes it just takes a couple times of leaning out putting on muscle leaning back out to really eliminate it all the way Sally another question for you are you familiar with what an anterior pelvic tilt is yes I am and I have read on that that that could be a problem with it and I don't have that okay so I've gotten checked on that and I've done multiple in the test that y'all also recommend and I do not have that okay so um but I but I also have been I mean I've gotten down to as a woman this was way too low but I've been eight percent body fat and I still have um that area that it is it's definitely not fat it is just like lower abs that stick out a little bit and it's only in that lower section okay now you might if I ask you a personal question yeah do you think you might be a little too harsh on yourself um yes I I definitely believe that I can't I have struggled with body dysmorphia before and an eating disorder and everything but that is completely gone I'm healthy got healthy menstrual cycles and everything but it is um like if I was to ever compete or anything like that that would be an area that I would definitely try to work on because it is something that I do believe is does stick out a little bit and I could improve some way okay so I'm gonna go in a little bit of a different direction salad I I myself struggled with body image issues in the past I don't necessarily believe they completely go away I think it's always kind of in the background for most of us I know it is for me it can rear its ugly head every once in a while and one of the characteristics of you know body dysmorphia or even or even experiencing it in the past and coming out of it is we tend to have this remarkable ability to be super critical of everything about our bodies and we tend to look at ourselves as pieces rather than as a whole and I've done this to myself where I'll look at one part of my body and it doesn't look the way that I want and it's you know I can I can focus on it and it becomes very challenging so here's I'm gonna change my advice for you okay because you said a couple things to me that you've been working out for a long time you got down to eight percent body fat which for for a man as lean is shredded for a woman is insanely shredded so here's my advice to you um and you could take it for all that it's worth but I would say for you to focus entirely on performance on strength on speed on mobility and on stamina and completely ignore the aesthetics for a while I would take your scale I don't know if you use a scale put it in the closet stop weighing yourself and I would stop if you can this is a challenging thing to do but I would stop credit looking in the mirror and finding things that you need to change or work on and rather you take that focus and this isn't where you want to end up but this is a great place to move your focus because it does help it will help or it can help you become a little bit different with this change that focus that you have from what you look like to your performance and start just journaling your workouts am I stronger am I faster am I lifting more how do my joints feel do that for about four to five months and just be dogged about it be just hardheaded about it and then four or five months later go ahead and look at yourself in the mirror and see if you notice anything different well I have I have one more before okay Sally are you in our private forum am I in what are you in our private forum uh no I'm not okay well I'm going to give you access to that so Doug can we send her access to the private forums you're on Facebook do you have Facebook account I do have Facebook okay so I'm gonna I'm gonna make sure Doug gets you access to the private forum and in there is it's a small community of people that have been listening to us since most of them since beginning most of them gone through our programs and it would help if I actually saw you right so we're sitting here trying to speculate and and guess based off of how you're describing things but I would love to see the way you move and the way it looks on you because one sal could be absolutely right you could be just being really hard on yourself and you probably look phenomenal or it could be something mechanically going wrong like we could see the way you squat or move and maybe there's something there that we can help out with but I agree with Sal like not focusing being so hard on yourself if you're someone who's been all the way down to 8% body fat I bet you look pretty damn good so I don't I don't think it's that I think it might he might be right there might be something a little bit there where you're probably a little harsh on yourself but there also could be something going on movement-wise that we could potentially help you with and in that forum there's a just a collection of people like ourselves we're in there we've got a lot of pts doctors nutritionist therapists everybody's in there and if you come on there and kind of share what you're going through either there's probably other people that have also gone through that and two we can take a look at you and probably give you a little bit more advice oh wow that sounds great yes excellent awesome Sally thank you so much for calling Sally yeah thank y'all for helping me out it was so good to talk to y'all thank you right on thank you that's a really hard one dude that's a tough you know it's you know it's funny you and you start listening a little bit to how she's talking about what you nailed it you nailed it when when she said she's been down to 8% and it wasn't gone then you okay you might be a little a little harsh and I know what that feels like well especially if she doesn't think that it's body fat because I've shared on the show many times I mean that blew me away like I thought it was the weirdest thing ever I'd never seen that on my body before dude 8% for a woman's like 3% for a man yes and no right like Katrina carries her body fat percentage really low it never made sense to me every time we've test consistently she's like around 10 or 11 percent and I mean you see my girl she doesn't look 10 or 11 percent so some people just their their their body fat percentage will read lower like that she's one of those people so that doesn't quite tell the full story you know that just because she says she's at 8 she's been at 8% body fat um but the fact that she thinks it's not fat yet something is sticking out and protruding then that also makes me think of just like the way her her posture is and she might just have that and she might just have that structure you know right right women in particular they'll get lean and they'll have the lower this is Jessica her lower abs will come and then they'll come in down towards her pelvis right and I find it I think it's extremely attractive it looks very that's why I want to see her right so that's part of why I'm like get on the forum let me see a picture because then maybe we can talk talk some sense into her if she does look phenomenal and it just literally is just you may just need reassurance yeah it could be her anatomy we're all we're all I mean you know I remember when I was competing I would get so many guys that would be asking like how you develop this certain looking abs and everybody has like different abs you got some people with these very it varies all over the place yeah blocky looking some people have abs that are like uh they're not lined up so they're they're off they're off on it you know and you just I have one big one I'm like why was this one bigger yeah and that's not that's not something you're going to go train and changed it just could be your anatomy and so yeah I'd like to look at her and see if it's if it's that or maybe it's more what Sal you were alluding to but I mean the dark side of fitness is you really can get into it and then you can get really critical of yourself and just break yourself it can become an obsession and you're never perfect well I think and you I also think it was great that you address to that I don't think that it ever goes away for us like it's always if it was an if it was something that created a deep insecurity in us that drove us to body dysmorphia where we were doing things to our body I don't I think you can get beyond that I think you can learn from that but I think if it was that much it caused you to do things it's forever kind of there right tendencies will probably show yeah it's I mean I know it's in the background always for me and that's why I always like to kind of challenge it by like pushing myself the other direction right to make sure I keep growing in that area because I know it's so deeply rooted so yeah that's a tough one without seeing somebody and being able to look in and assess ourselves but I think you hit the right areas our next caller is Matt from Texas hey what's up man how can we help you what's your question hi thanks Sal um so my question is I uh as a kind of a middle age lifter I'm pushing 49 I found that my time constraints really only allow me to get in the gym consistently for about an hour hour and a half three times a week and I've been running anabolic I'm actually running on my third swim through that and love it I really do um but and it fits my schedule really well but I wonder if there's something else I should be doing to progress from there um you know another program I looked at aesthetic and it looks cool but five days a week is it's going to be hard to do um should I try to modify another program or look at playing with different things within anabolic like tempos and things like that really just looking for some guidance on how I can you know keep enjoying this and progressing with the schedule constraints that I have really really good questions yeah and you know three days a week uh is great for great long-term success especially um if you're you know in your age group um I've trained people three days a week and gotten people to really advanced levels um so I'm going to ask you a few more questions just so I can answer your question more specifically for you uh first off what are the kind of results in progress that you've experienced with maps anabolic and then what are some of the things that you'd want to work on um now that you're potentially switching to a different program okay so progress has been really cool um you know up until I started anabolic I'd messed around in the gym and never really seen much but I've really seen a lot of development in my back and um like to see more in my arms and my chest of course um and maybe shrink the midsection a little but um you know my my goals for this are obviously overall health is is most important um but you know somewhat uh aesthetic to be honest I mean I'd like to be a little bigger in my arms and my chest and and just kind of fill out my t-shirts a little better I do have to say all the shrugs and anabolic um none of my short collars fit anymore that's actually you know what a side effect this this you know and this is why we have so many different programs they all have strengths and you know what when because they have strength that means that they may lack in other areas maps anabolic phenomenal mass and strength builder okay one of the the downsides of maps anabolic is uh the lack of mobility working it now how does that apply to you well if we can improve your mobility the aesthetics are going to come faster and you're going to get a more balanced and symmetrical physique the perfect program to move especially if you've run maps anabolic multiple times the perfect program to transition to that will positively affect your aesthetics especially again if you've done maps anabolic a few times is maps performance now I know we advertise mass performance as an athletic training program but it's exactly what your body's missing and so what you're going to notice from maps performance aside from the improvements and strength and you're going to move better is all those exercises that you like in maps anabolic all those you know deadlifts and squats and presses that are building your physique right now you're going to get better at them and then those exercises are going to do more for you the the mass performance also has mobility sessions which you could do at home you know when you have time with a broomstick or just your body and it really only requires a few days a week in the gym yeah to add to that the more secure and stabilize your joints get you know the more responsive your muscles are going to feel and you know you're going to be able to allow more force production so you know it may seem like it's you know a totally different goal that you're going to be facing with with a program like maps performance but again like to Sal's point it really does sort of address a lot of underlying issues that are going to come up later on in terms of you know you're going to find yourself super tight you're going to find your some impingements starting to form that's going to limit progress going forward so this is the the perfect follow-up for you if you can make it work with your schedule well I think Matt is really you're an example I think of what we we kind of envisioned when we were building the order of these programs right like you really fit the demographic of our average client somebody who wants to be a little stronger they care about health yes they do they'd like to sculpt and shape their body a little bit how would we progress them through programs and it really is it's anabolic performance and then aesthetic and the good news about both performance and aesthetic you know you look at it and it seems like you need to be in the gym five days a week but you don't they actually call for three days in a week and then the other two days are like 20 minute sessions that can be done at home in performance their mobility focused and so you're doing you could do that literally in your living room or in your garage or at home or on your lawn it's it doesn't take that much time and it's designed to complement the programming that's in performance and then if you move from there you go into aesthetic and aesthetic is more on focused on building so you said your chest and your arms so that's exactly we have the modal mobility for whatever you want to focus on so when you get to aesthetic I would tell you your focus sessions to be chest and arms and those are these 20 minute sessions that you can also do from home with bands or whatever you may have at your house to keep the program going so all three of those programs only really require about three days inside the gym and then the other bit of time can be done inside your home and it is the perfect progression for somebody like you is to run anabolic like you've done build a solid foundation move into performance which you're going to do all kinds of new dynamic type of exercises focused on the mobility on the off days of training at the gym and then eventually move your way into aesthetic yeah and you know trust the process because here's what's going to happen Matt you're going to go into performance you're going to notice some performance definitely performance improvements but you'll also notice aesthetic improvements then when you go to maps aesthetic the aesthetics are going to explode but they have to be done in that order for for best results do you have access by the way to mass performance Matt no I don't okay well you do now we're going to send that over to you awesome thank you that's great no problem we appreciate your support a lot thank you very much great question thank you all for everything I really enjoyed following you it's been really great awesome thank you Matt yeah I really I really love hearing stuff like that so from a guy's age and you know um and you know I love that he's getting great results oh he's doing the right things yep yep and he'll get blown away you know I think you'll get people sometimes think oh I'm going to focus on performance and mobility my aesthetics are going to suffer they won't they will get better I think it's a regression but really yeah you're just working on other things you know something I didn't get to say to him that hopefully he listens to this so we can add to this is that you know we when we I think we talked a lot about this when we first started the show when we first were creating the programs and maybe we've gotten away from reminding people this that when we created these uh they were designed to to be moldable you know they weren't this you have to follow it exactly to a T so one of the cool things is if he goes from anabolic to performance and aesthetic and he gets to experience all those those different ways of programming he can start to grab and pick and choose from those programs so if he loves the anabolic layout of the three day a week coming to the gym and like that fits his lifestyle he can totally take some exercises that we have put in performance to help improve mobility and work in different planes he can take some exercises that we've had an aesthetic that are designed to build build bring up lagging body parts like his chest and arms and he can start to kind of piece it together in anabolic or in that type of a format and get some of those carryovers and so that's really how these were all designed is that it's it's like education to take you through this process then once you've gone through all the programs and you start to piece together what works really well for you there's nothing wrong with you going hey i'm going to run a three day a week program because that works best for my schedule but boy i love when i do these exercises and aesthetic i see my body respond really well when i do these exercises in performance man it really helps my hip mobility and i noticed this with my shoulders like start to build your own program that way from the knowledge that you gain from going through the other once you learn your body there is no better trainer than yourself that's right look mine pump is recorded on video as well as audio come check us out on youtube mine pump podcast you can also find all of us on social media instagram is our favorite place to be you can find justin at mine pump justin me at mine pump sal and adam at mine pump adam we have this very minimal base of movement quality yet we try to add so much strength and performance on top of that and i think when you can rearrange those and put the squat back into perspective as a movement first because in order to squat with great movement you have to have good foot stability good ankle mobility great hip