 In this episode of mine pop, we talk about why eating two burgers is better for you than eating a burger and fries. We talk about Tonal's new valuation, $1.9 billion. Really? After you laid off 35% of your workforce? I don't know. We talk about inflation, what that means for us and you. Then we answered questions from four live callers. We talked about things like Olympic lifting in our maps programs. We talk about how to use Indian clubs and May spells to improve mobility. Also, if you just wanna listen to clips of us saying cool stuff in that entire episodes, you can subscribe to mine pump clips and just get the juicy bits. All right, here comes the show. All right, check this out. Eating two burgers is better for you than eating a burger and a large fry. Oh, yeah. Say what? I like this tip. It's true. It's so true. If you go to fast food restaurant and you're looking to, and you just wanna eat a bunch and you're like, I'm gonna eat fast food and go for it. You're better off eating like two burgers than you're already getting a burger and a large fry. I mean, go to like. Is this because of the macro breakdown with like protein versus. And the calories are very similar. Like you get two burgers at Five Guy versus a burger and a large fry or whatever. You're gonna get, the calories are gonna be close if not less with the burgers, but at least to get more protein. It's more satiating, better for muscle building. You get more vegetable oils, more starches, carbs, all that kind of stuff with the fries. Almost every Friday, I enjoyed this exact meal all during competition. Was my day that I allowed my two burgers that I would go eat. And that was the thing that. Was that pre-contest? Yep. That was all, that was me cutting, getting ready for a show, everything. I could get it to fit in my macros if I eliminated the fries. If I had the fries, then I had a really hard time hitting my protein intake and keeping my calories low enough. But I could hit my calorie intake and my protein intake if I chose two burgers versus the fries. Well, this brings up an interesting point, which is on a scale of, I guess, value with macros, there is a scale when it comes to macros. Proteins and fats are essential. Meaning you have to consume some of them in order to survive. Carbohydrates are not essential. Meaning you can have none of them and you'll be okay. Now I'm not saying you should have no carbs. I'm just saying that on a scale of value, proteins and fats outweigh carbohydrates. Now between proteins and fats, I would argue that proteins are more important, mainly because fats are easy to come by and they're not as, they don't produce as much satiety as protein. Protein produces a lot of satiety, meaning it keeps your appetite under control. It also contributes more to muscle building. And in my experience, when clients hit their protein targets, always hit their fat targets. But if they aim for fat targets, they would always miss their protein targets. What do you estimate calorie-wise you're getting out of say, a smaller large fry if that's the direction you're going? Well, it depends on how, okay, so if you go to like a, because some of the things will estimate, okay? 300 to 400 calories, but- They're not counting the heavy hand guys. Yeah, have you ever ridden five guys before? They throw a bunch in the bag. Five guys is notorious for it. If you order a large fry of five guys, here are more on. I'm just gonna say that, just put out, like save your money, order the small, because they give you- It's gonna end up in the bag anyway. So they give you like, if they overfill, it's just like their thing, right? That they've done that. Yeah, they just throw some of the bags. Yeah, then they automatically throw a bunch in the bag. So like you're automatically getting a large- That's part of why I liked them the best. I'll be honest with you. No, I think that's, I actually think they, I think, I don't know, it's maybe somebody who works for five guys or has worked for five guys can like, either correct me or fill me in a little bit, but I would assume that they're taught to do that because so many of the play, every five guys I've ever gone to, they dump all the extra fries in the bag. And I think that, and that's why everybody goes, oh, we've got five guys that give you so many extra fries. On average, a large-ish fry will be between 500, 600, 700 calories or more, sometimes as much as 1,000 calories. A burger, not maybe like a double triple bacon with all kinds of sauces or whatever, but a burger's gonna be about five to 600 calories on average. So calorie-wise, you're looking at somewhat of an even trade, okay? Of course, you can make it different if you go with the triple burger and all that stuff or a small fry or an extra large fry or whatever. But if you're being reasonable, the calories are right around the same. The difference is the macros and the macros from the burger are better. So is it the protein? Well, the point you're trying to make, I think is a great point. And then the philosophy behind it, I think is smart because most people have a hard time hitting their protein targets. I never met a client in my life that said, I just can't get enough carbs in my day. It's like just never a problem. So, and if I look at a meal from five guys or in and out or wherever you're at, wherever your favorite burger place is, the best part of the meal is the burger. And so if I can go to a place like that and I can just make the change of, okay, I can't have fries because the fries are gonna push my calories too high because of how much carbohydrates are in them and total calories, but I can go two burgers like that's a, and I can still make that fit into my macros. This is what I often would do is I'd get a burger and then a burger, what do they call protein style? Protein wrap. Protein where it's wrapped and lettuce one that's normal. So I'm just getting the extra protein, maybe less of the calories and the carbs. You know what's funny about this, by the way, if you go with a bunch of regular people, so not fitness fanatics or whatever, you go a bunch of regular people to a fast food place and then they do their orders. So I'll get a fry and a burger. I'll get a burger and a fry with it. And then you go up and you go, no, no, I just want two burgers. Everyone's gonna look at you like, man, we need a lot, bro. Going for it. Yeah. Not realizing like actually, it's about the same amount of calories. Yeah, I noticed too, I mean, you eat a French like French fries. It's like potato chips. You know, you make that comment before of like, it's so hard for you just to eat it. Oh, I'll overeat every time. If five guys dumps half a thing of it, I'm eating all the fries. There's no way I'm gonna have five fries and then stop. I'll stop eating a burger. Well, yeah, when you finish it. Well, no, I'll stop when I'm full with the burger too. With fries, the more you put in front of me, like if I go with my kids, and I don't do this very often, but if I do, my daughter often will eat not all of her fries, or my son will have, you know, one of these like higher than their stomach. I'll eat all the extras, right? But I can stop. Protein's very satiety producing. Carbohydrates are not. Carbohydrates, eventually you get full, but they don't produce a lot of satiety. This is why studies show a high protein diet tends to lead to lower calories because it makes you eat less. You know, speaking of macros and protein, I'm so in love with our new partner, the Creatures of Habit and the Protagonist. Oh, I love it. How high of protein it has for oatmeal. Like this is the entire time that I competed. And by the way, I'm like working on him to try and make a similar formulation that I used to make, but his is far better than anything I ever did. Like he's obviously, he has the chef background. So like it just, the texture of it's amazing. It tastes so good. And then it's got 30 grams of protein. The calories are still minimal on it, and it's super satiated. It tastes hella good. It's got the- It's a perfect first meal. Gluten-free, which is a huge one for me. I totally don't eat oatmeal just because of that one fact alone. And he used vegan protein. So people that have the dairy- I can't have dairy. I can eat this. It's pea protein, which is a better vegan protein. It's got better essential amino acid content. It's got vitamin D3, omega-3, fatty acids, probiotics, digestive enzymes. So here's the funny thing with me and oatmeal is I'll eat oatmeal sometimes, but if I eat it too consistently, it can sometimes make me bloat or make my energy crash a little bit. And I've checked with my blood sugar and it does affect it. Now this is an individual thing. For most people, oatmeal doesn't do this. This one doesn't. And I think it's because of the protein and the omega-3's in there. It's level. I feel very level. It'd be really interesting to test with our NeutroSense the actual spike. Yeah, are you watching Chris Getland's doing that right now? Are you- He eats different things. Yeah, because I believe, I don't know if he's an investor, he's just partnered with NeutroSense, but I've been seeing him like constantly posting about testing all these different foods. And I know he just tested oatmeal the other day. And then I think he had oatmeal that he added like a scoop of whey protein and it totally made a difference on how his body- Protein makes a big difference. If you eat it first, especially if you eat it first like right away, not like you eat it first and wait, just eat the protein first, you see a big difference in that. And for me, I've connected like most people, I've connected the blood sugar rise and then drop. Man, I feel like crap when it drops. And then I get irritable and then I get cravings. So I noticed when that happens, I wanna reach for more food, I wanna take a nap, I don't feel good. But if I have something more balanced, especially if I eat the protein first, it doesn't happen. Well, this was so awesome for me because I just got back from Hawaii. And another one of my favorite partners is our other partner, Magic Spoon. But the reality of like flying with boxes of cereal was like a little ridiculous. But flying with seven packets of oatmeal was easy. Easy. Super easy and all boiling water in my room was super easy too. So I started every day off with that. 100%, I'm gonna bring that anywhere I travel. I always bring protein powders, you guys know this. I'll bring protein powder with me, but that's kind of boring. And I might want some carbs, and I want maybe a meal, boom. Super easy to do that. So you had it every morning, huh? Yeah, every single morning I've had it. Have Katrina tried it? Have you given it? Yeah, Katrina's had it. Although she, she's like, where's all the new oatmeal that you just got? So I actually hid it in one of the covers that she can't reach. That she can't reach? You have a cover too that you can't reach? Yeah, we have covers that she can't reach. Like a little kid. We do our kids. We're super tall. We have the ones above where our refrigerator's at because we have vaulted ceilings right there. That's getting me in trouble now, dude. I realize, oh man, my kids are like getting taller now. This is a real issue, dude. Everything used to be so nice because you just put it up on that tall shelf. Dude, I have my ice cream that I hide. There's certain foods you have. You hide food for your wife. I do, I do, I do. It's not just from her, it's from anybody. It's just like the, I... Who's gonna eat it? You wouldn't have heard of it. Well, we have people come to our house a lot. We have a lot of family and friends and stuff like that. We just had family stay at our house for a week while we were waiting for wine and stuff like that. So I, like certain things that I'm like super, like that are part of my routine, right? That I like, or I, like for my ice cream, which is not part of my routine, but it's like, if I keep a couple in there and if I want it and I'm in a mood for it because I haven't had it in a while, I better be able to find it and I'll be pissed if I can't find it. So have you done this? Yeah, I'm sure, I guarantee Justin has because his kids are older. I don't wanna see if you've done this already, Adam, where you'll get a food, you don't want your kid to eat because maybe it's not healthy for them or whatever, or you know, it's not gonna be good for their balance. But you have to hide. So we have a pantry and in the pantry, we'll have the occasional snack, okay? The occasional whatever. And I don't necessarily wanna really eat it. So sometimes you'll see Jessica or I will quietly open the door and then go inside of it, close the door and we're at the pantry eating the snack. Inside. I'm like, what am I doing? I'm hiding my own house. Yeah, dude. Have you done that? Of course I've done that. Yeah, dude, so yeah. I'll take like labels from something else and I'll slap it in front. I don't know if you guys are doing that. What? What? Dude, that's so... You're like, what? Like yogurt? Like put it on an ice cream thing? Like yogurt. So that way it's just mine. Because dude, I never get it. They always eat it. We're fighting all the time. Me and my boys over food now and they're at that age where they just consume everything. And then Courtney gets irritated because I'm like, I'll eat something that they're expecting to have for breakfast in the morning, especially if it's some kind of cereal, magic spoon or whatever. And I will eat it because I'm just like, I gotta have something because I'm feeling snacky. And then the next morning I just hear, not only does Everett yell at me from, but then Courtney's like, you ate all of it? I'm like, yeah, it's in my house, it's my house. You just made the best commercial of all time, bro. I'm feeling snacky. I love that. I was feeling snacky. So my dad did that. So you know what my dad used to do? So he would buy ice cream. And he, my dad worked hard seven days a week, always made time to come to dinner. And then after dinner, he would eat something, ice cream or something in front of the television and watch TV. And two things would make my dad just go through the roof and explode with anger. One, can't find the remote control. So if the kids misplace the remote control and my dad's looking for it, at some point, he's turning couches upside down and chairs looking for it and just going crazy. So that's one. The other one is he would open the freezer to get his ice cream and it would be gone because the kids got to it. So he learned a trick. So are you guys familiar with Spamoni flavored ice cream? So you know it's Spamoni. I think it's old man ice cream, okay? It's got like nuts and fruit and weird stuff in it. So my dad would buy Spamoni because he knows we wouldn't touch it. And then when it was done, if he got like Rocky Road, yes. If he got like Rocky Road, he would fill it up with the other one, close the top. And we wouldn't touch it. We wouldn't touch it. So I remember I figured out once I opened it up, it sounds desperate. I'm like, oh, I don't care. I open it up and like, Rocky Road. Rocky Road. Oh, you smart. I didn't tell the other kids. That's the move, dude. I totally hide my stuff like, it's only a couple of things. Like this oatmeal I'm on this kick right now that I want it every single morning. And I want the flavor that I want at the time that I want. So I'm just like particular about it. So I'll be so pissed if I get up and it's like missing. And then the same thing goes for like my ice cream. I can only get it from one place. They're only open so often or I have to get it shipped to the house. Like it's a whole ordeal for me to get this like special ice cream. And it only comes in the little pints or whatever. And so I always buy like four or five. And then I took, we have a deep freezer and I hide it in a certain parts and the deep freezer buried underneath like the butcher box meat and stuff like that. So I know if I get one of those moments where I'm like, oh, you know what I want right now? I want my ice creams. I know I can go there and I can go find it. So my son's not old enough yet to figure that stuff out. So that'll be an interesting battle in my house. Sometimes it makes you real angry. And I'm just like, oh, I gotta check myself. And then I'm like, oh, I guess he's like helping my cravings, you know? Yeah, thanks kids. Thanks for like regulating dad. I appreciate it. Courtney's like kids go eat all the ice cream. He's totally inspiring. I guarantee it. All right, everybody. Here's the giveaway for today's episode. MAPS OCR obstacle course racing. Here's how you win. Leave a comment below in the first 24 hours that we drop this episode. Subscribe to this channel. Turn on notifications, do all those things. If we like your comment, we'll notify you in the comment section that you won MAPS OCR. Also, we got a sale going on right now. Two workout program bundles are 50% off. We got the skinny guy bundle, which includes all these programs, a lot of stuff. And then we have the fit mom bundle that includes all these other programs. Also a lot of stuff, both 50% off. If you're interested, click on the link at the top of the description below to get the discount. All right, here comes the show. So I, so did you guys see the, okay. So remember tonal when they had that first valuation? Dude. And we all kind of railed on it. And then the owner came on. We had a nice conversation. Great guy. Yeah. And although we still disagreed, it was great conversation. Love them. I think the direction they're going is the right one or whatever. Anyway, they're getting, they're doing another round and they got, they're asking for a valuation or their valuation was a 1.6. 1.9. It was 1.6 when we called it out. Okay. 1.6 during the pandemic, the height of everybody getting at home equipment. They laid off 35% of their employees. The pandemic demand has dropped considerably and now it's 1.9. I don't know. I can't, I can't. Where is that? Yeah. I didn't care too. They're tying it all to the membership growth. 100 million they have a year in reoccurring memberships. 100 million a year. Is that 100 million? 100 million, which is not, which is great. Oh, so they're gonna sneeze at that? No, not at all. I don't know how profitable they are though because of the cost of acting. They have huge athletes, right? Signed on with them. I think Serena Williams just signed on with them. Oh, they have LeBron James. LeBron James. Yeah, they have a bunch of big athletes that are endorsing them right now. Yeah. I mean, what do you guys think? I'm still, I'm still, it's really hard to get me bought in. Bro, I think it's a really cool product. Doug, look up Peloton, CEO leaves or something. So, I mean, no, these companies are, these companies are hurting right now. I don't care how you, how you spin it and try and draw it up right now. Dude, just because somebody's got committed to it. Cause they have to sign a one year contract with them. So tell me you have a one year contract and then a hundred million dollars. That's true. Guarantee coming in, it doesn't mean anything to me. That's true. Until that's. Wait a year or two. Yeah, wait a year. We haven't even been a year beyond the pandemic cooling down. Like people, I mean, just less than a year ago, people were still scared of death to go inside of a gym. So wait until that dust settles first. And then we'll talk about, I mean, it's going to be an expensive coat hanger, dude. Or a laundry dryer. Like that everybody, you know, when people have those. I had a, and I, you know what? I don't know if I shared this on the show or not, but I think I shared an interview that I did that I wanted to clarify. I think where my passion comes from with like tools like this. Cause they were like, oh, you know what it was. It was Jennifer Cohen. Jennifer Cohen, her and I were talking on the phone and she's like, why do you shit on every investment I send you away? Cause she always like, I love Jen and she's an investor herself, right? And so she'll always send stuff over. And I don't even waste your guys' time cause I know how you guys will feel about it. And she'll send me over, hey, I got this, you know, it's a fitness tool. It's always like a fitness tool, right? Like the axle bar, like all these like, and I think all of them are cool, right? It's a different machine. And she's always like, why do you, why, why do you always shit on these things? And I'm like, you know what? I should, I should probably clarify like why I'm so quick to shit on them. I'm a fan of these things because one, I know it's not the solution for 95% of the people. Like it's not, it's not the missing piece that is going to help. It's not because we don't have the right tool. Yeah. And I said, you know, the thing that comes to mind, I was very close to my best friend's mom. Like she was like another mom to me. She passed away a few years ago and we were really, really close. And I remember, and so she's known me since I was a child, right? So ever since I was in like third grade all the way to adulthood, I obviously got into fitness as I got older. And I, she used to have this room and this lot. It was a big loft. And the entire thing was literally an infomercial from the last 20 years. So it's like a gym, but not with like weights. It's like- No, it's got both legs. The hump machine, the, you know, the Nordatrack, the- The Tony little one. The abs thing. The tonic. Yeah, everything, bro. She had everything. Thymaster. You know, and she struggled with weight her entire life. And I remember like finally like getting to a place where I, you know, I had the confidence and probably knowledge to be able to tell her, like this is not the answer. And of course she still would still fall in that trap, even having her son who was into health and fitness and stuff like that. I couldn't get through to her. And so it really fresh me. Obviously she passed and still- It's not gonna revolutionize fitness. No. It just isn't. It's not. No, and you may get- None of those tools are. No, and what you may get, if you do a good job, you may catch a trend or fad, but then the fad fades. Like, you know, Thymaster, which is literally a piece of crap. It's literally a piece of crap, right? So it's a- Had in spring. It's the highest grossing piece of exercise equipment of all time. Right. Now nobody buys a Thymaster anymore, right? And it didn't change anything. It didn't solve any problems. It's like the pet rock. Yeah. How much different is it really? Yeah. It's all marketing. And so it just doesn't solve anything. So when someone pitches a fitness tool idea that says, this is going to be a billion dollar business, it's hard for me to buy it. One of the things that we do on the show is we're always trying to help the individual figure out the root cause of why they have struggled reaching their health and fitness goals. And I can, with 100% certainty, tell you that everybody listening, the root cause of why they have not achieved their health and fitness goals has nothing to do with the tool that they are using. Has everything to do with behaviors and your relationship with exercise, your relationship with food, that is... The best tools already exist. So strength training, first of all, you don't need equipment. You can just use your body, but there's free weights, which there's yet to do it. There's yet a piece of equipment invented that'll trump just a pair of dumbbells in a bench in terms of versatility and who can work for and all that stuff, right? There's some equipment's better for some things, but generally speaking, there's nothing. Cardio, right? You don't need equipment to do cardio. You could literally walk. And there's cardio machines and all the different ones kind of do the same thing. Flexibility, mobility, you don't need equipment for that. So it's not a tool, especially not one of these FAD tools, you know? Now I will say this, okay? Cause I also want to be fair. It's pretty cool to use, you know? I like it, let me... Tonal is smooth, it's a smooth cable machine. For upper body, it's really cool at adjusted resistance. If you're a fitness fanatic and you want to add it to your repertoire of equipment, I could see some value there. But I don't see it changing the general, you know, how the general person views. Out of all of us, I think I use it the most, right? I used it the most. You know why I don't use it? You don't see me using it hardly at all right now. It's just, it's too much effort to go use it for something so basic and simple. Oh yeah, you got it, yeah. Like I... You could just select the right machine. When I first started talking about it and I first used it, cause of course we got it in here and I'm like, I'm gonna use it and apply it. I was like, man, this is really cool for upper body. Like bench press and shoulder press and some exercises on there. I really like, I love the variable resistance that I can do on it. So thought that was really cool, very interactive. All this cool, neat features. But after that kind of newness of being neat and trying it all out kind of wore off. And by the way, since day one, I've said it absolutely sucks for lower body. It's a piece of shit for lower body. I don't care what you say, it's a piece of shit. Do we have an email of them trying to sponsor us? Make sure they don't want to have that. That's a clip, right? I mean, that's the truth, right? For lower body, it absolutely sucks. Upper body, it's actually pretty cool. But the reason why you never see me, it's just, it's too much work to go do and try some push down. I can move right over to the free motion machine. Move the pin. Yeah, move the pin. Two seconds, I'm going on it. It's like, I have to navigate through all the digital stuff to set it all up, to set it on the resistance that I want to go to the character or the person I want to show me. It's like, it's too much. It's too much for something so basic and simple. What I need to tell you about that is the tech person mind because they're so entrenched in like, we can always innovate, innovate, innovate our way through that problem. So what you're presenting is like a problem of simplicity. So there are thoughts around like, watch this happen is going to be to walk in and have your whole data and everything on like a wearable. So that way you go up to the machine and then it just like connects with that right amount and you just go. Right away. But it's like to be able to set that up is going to take so much time and effort. And anyway, it's just kind of funny to me that like we try to innovate our way through what is already a very simple project. I mean, I see it as a, you know, will it be here in 10 years or not? I don't know. I don't know if it will be. If it is here in 10 years still, it will be, it'll be a niche product that the ultra wealthy have as in addition to their fitness routine. Like I see the like our buddy Brendan, who is a major investor and obviously a major defender of this company has one and he promotes it and uses it all the time. But that dude is a super fitness dude already. And like he incorporates that into his routine. He also goes to orange theory and does all these other things and stuff like that. And so I could see like if I had it at my house, maybe I would hop on it. Maybe, maybe I use my PR, I use my PRX. What would use my PRX more? It's barbells and dumbbells. You know what I think might last 10 years is the technology, the resistance, the way that they create resistance with the tech. That will probably last. I dig it, yeah. But I mean, I can tell you right now, fitness equipment wise, the revolutions that I've experienced in the last 25 years and none of them, and I'm literally gonna say things that changed how gyms look. Okay, so they went nationwide now worldwide and they still didn't move the needle when it came to the average person. I remember when the elliptical got invented. Okay, I remember that like it was yesterday. It was all treadmills and stationary bikes and stair masters. All of a sudden, pre-core comes out with an elliptical and now ellipticals are one of the most popular pieces of cardio equipment in gyms. So I remember when that happened. I remember when plate loaded equipment, not barbells, but plate loaded machines like hammer strength came out. That revolutionized machines completely. Before that it was either selectorized or free weights. Then hammer strength comes in and that revolutionized that market. Neither one of them moved the needle. You know what moved the needle? More than both of them? CrossFit, of all things. CrossFit moved the needle more because it got people to do these basic exercises that have been around for hundreds of years. Barbell squads, deadlifts, cleans, presses, that kind of stuff. And he's built the community. That's right. Low barrier to entry too. Super low barrier to entry. It was about behaviors. They tapped into the community. They tapped into something that really worked with some people. And that did more to move the needle than both ellipticals and- I wonder how many, for it to be a very successful viable company for an extended period of time, I wonder what the run rate as far as what they need to have. Because what I would predict would happen is, very soon, if it hasn't reached already, because I would predict that it's reached kind of its peak right now. And if anything, you're gonna see either a slow drop off or just a flat line of exchange of dropping off and adding new people. So I think all the advertising, all the promotions they're doing with people with that will continue to introduce new people who have never tried it, used it into it. You're gonna drop off. But at the same rate that they'll be falling off. And I guess the question I would have is that, what does the company need to retain for it to be a long-term file? Because I mean, you got $100 million a year. And that's not to, I mean, that's- It isn't, but that doesn't mean that they're profitable. I mean, you've seen some of these companies. Yeah, they're spending $100 million in partnerships and advertising and equipment and everything else. Yeah, and also the equipment. I wonder what the margins are, if any, right? To make them and then to deliver them because the margins are probably razor thin because their goal is to get the reoccurring revenue. That would be my guess. My guess would be that they'd look at the equipment. Well, from everything I've seen, yeah, in that industry, that's the hardest thing is like, yeah, you do have like a very slim margin, you know, of profitability there. And so I think their angle is really, it's the reoccurring subscription, which to me is the most annoying part, right? Because like I just want the cool machine. I don't want any of this like, but somebody doesn't know how to do all the movements and all that, that's kind of the pitch. It isn't, it isn't though. I mean, both Peloton and Tonal and Mirror, all those tools, they actually charge a lot for the actual piece too. They do, but I don't know if that's a big margin. I mean, it's expensive. I mean, you're talking about like, what's sophisticated equipment? Well, $300, $300, $400 for the Tonal. Is that what it is? I think so. That's expensive, bro. It is, but I wonder if- I mean, here's the, we bought that, okay, we bought that free motion machine, okay? Which basically does everything that does with the simplicity of moving the pen, right? You can move the arm. It's like $1,500 or something, right? The class is $1,000. Now we bought it used. Now it takes up more space and all that too. Brand new is three to 5,000, so I've looked into those. How much is a pair of dumbbells? Adjustable dumbbells and a bench cost? Well, yeah, but I mean, I'm trying to compare some that's very similar. Very, very similar to that. It would be a cable machine, right? It's like almost identical to that without the tech, right? So, I mean, that's a big hurdle. It costs you more to, like if you could build that for less and it's more compact and it's as good, like then you got it, then you have something that could rival that. Then why would you buy a free motion, right? Because now you would actually have a bigger market you open up, like if you're, now I'm a gym, like I'm a big gym chain. Oh wow, instead of us having free motions, we'll put a couple of these on the wall, these tunnels or mirrors on the wall. But I mean, not if they cost twice as much as the free motion machine would cost and it can't do anything more than they, I mean, as far as the basic movements on it, I mean, you could do more tech wise on there, but yeah, I don't know if it's gonna be around that long. Did you look up what happened with Peloton CEO? Yeah, well, he sold, I think $50 million worth of his shares. Yeah, he's out. And he's out, yeah. Shares are like 10 bucks right now. Remember the peak and during the pandemic? Well, what happened? Yeah, they had some, something happened that was like a... Their demand dropped considerably and then they were, first they couldn't meet demand. Yeah. Then they tried to meet demand by increasing supply. I thought there was some bad information that came out about an accident or something. The person that got hurt. Then there was something like that. Yeah, like a kid got killed. You know what it is about told while they're getting these valuations is that they're pitching investors like they're a tech company, that's why. They're not pitching them as a fitness company. I don't think they'd get a valuation if it wasn't for the data, the tech that could deal. So there's the other point to it then, like if are they gonna be able to sell this data that they're acquiring from everybody? Cause that would be valuable from the company perspective. Yeah, but that would only be valuable if they were to be able to keep those people consistently working out. And that's gonna be the... So the selling point is around the tech in your right. That's the reason why I can get the evaluation that it's getting this like 10x valuation or whatever. So that is the selling point. But what they need from that, and that was the argument that I had when we had tonal on here and I think the argument that I got into with Brendan is that you still need these people to use this super consistently in order for that data to be very useful. If they have at all similar behaviors to what we've seen with humans in exercise and gyms. 85% drop off. Then that information's not gonna be accurate. Any, listen, all over the board. Any and all exercise forms have a similar drop off rate. Any and all exercise forms. Now you know what changes that? Is if you have a good trainer. If you have a good trainer, if you have a good instructor, the drop off rate drops considerably. But it's still pretty big. That's why I always tell trainers and coaches it's a hard job because even if you crush, you're still gonna fail more than you succeed. But you're gonna do a lot better than when a person is on the run. It's also back to your point why CrossFit was so successful is that it's led by a. Correct, 100%. All right, speaking of studies and data. So this is really cool. I saw this post and I looked at the data and it's actually true. They compared creatine to antidepressants for mild to moderate depression. Creatine actually outperforms in some cases for depression. Really? Yes, so I've known that creatine has antidepressant effects. Yeah. But in many populations, it's actually more effective than taking a drug that's like an antidepressant. Actually more effective at treating depression. So for somebody who's, now you obviously don't go off your antidepressants and start taking creatine because you heard this on Mind Pump. I'm not a doctor. But you could safely, most people could safely take creatine regardless. And notice if you see a difference in your moods. Wow. Cause we knew I had like a cognitive boost, right? If you're deficient, but yeah, I didn't know it had antidepressant qualities to it as well. ATP is the energy that fuels every cell in your body, right, through the mitochondria. So you increase ATP, you have more energy. You're probably gonna feel better physically, which can give you measurable, you know, somewhat measurable effects on depression. I find that- This really is the wellness supplement. Bro, I tell you what, I've had people, I'm having people DM me. So what do we predict when we first start a podcast? Seven years ago. Creatine is gonna be eventually marketed as a wellness supplement, a health supplement. It's gonna be marketed to the elderly. It's gonna be marketed for cognitive function. Sure enough, people are sending me now supplements that are pure wellness and health, not muscle building, not performance, pure like, improve longevity, improve health. They all have creatine in them. It's starting to happen already. Isn't that great? I'm feeling depressed these days. No, you're not. Yeah, bro, it's inflation, dude. Oh, bro. Did you see the numbers? When are we gonna flatten this curve? Two more weeks. Just a couple more weeks. I think we just signed a new policy that'll really help this time, I think. No, dude. So it looked like it was slowing down, but then new numbers came out and it actually is accelerating again. So it's not looking good. And it's, bro, in some countries in Europe- Oh, darn it. I believe it's in a bad position. As we're recording this, and I don't think I've seen it in the news yet. I don't know if you've been on enough, but we were supposed to come out with the increased rate again. I think it's supposed to go up 75 basis points. You know, historically- And that will, again, affect mortgage rates. And we are gonna see, and I wish I would go back on my own pump and see what I predicted at the end of this year was, but we're gonna hit north of seven, dude. We're gonna be 7% to 8% interest rates. When less than a year ago, we were in the three and a half. Yeah. Crazy. Historically, the only way that inflation has gotten crushed is when they raised the rate higher than inflation. So when they- Is that true? Yeah. I didn't know that. They have to really break the back of inflation with high hikes. That's how they- Yeah, painful proposition. Who was it that did it during Reagan's administration? Was it Volcker who raised? Maybe you could see what they raised the rate to, but I mean, they had to raise the shit out of it and it caused a small recession. So Reagan gets into office and one of his campaign promises was to lower inflation. Okay, so the part of me that I don't understand completely and why it was already weird that we took this long to do it. And then now that, and we have this variation and we have that historical data that I actually wasn't familiar with, why would we not push those rates? Like why did we do that three months ago? Why would we not? Instead of 75 basis points, why would we not go? I mean, why are they doing it slow? Because it'll cause a recession. And we're in political- I mean, but isn't that necessary to get us out of inflation? That's what a lot of us- A lot of economists will say. I mean, yeah, it's, I mean, it's- What does that say there? Yeah, so inflation had gone up to 17.6% and it would near 20% at times in 1981. Wow. Yeah, so what did the higher interest, what did the interest rates go up to? I'm trying to see that, I'm not sure. Oh, it's 13.7%. Oh, 13.7%. Yeah. I mean, do you know how much house, what mortgages were after that? They were in the teens. Wow. My first mortgage was. Oh, was it? I did have a blended rate because I put 3% down back then, which was a total mistake. It was a 5-1 arm or whatever? No, no, it was a 30-year, but you couldn't do, you can't do a traditional 30-year and put less than 20%. Oh, I see. The bank will not lend you more than 80% of the money. So what you'd have to do is you get a loan for 80% and then you get another loan for the 20%. Oh, I see. So one of them was adjustable? Yeah. Well, no, not one of them was an adjustable either. It had a fixed rate too, but the fixed rate was high. So the first one was a decent rate at nine, it was 9.5% and then I had a 13%. So I had a blended rate of like 11. something on the entire mortgage. So my very first mortgage was like that high. Yeah, because we had really bad inflation in the 70s and then Reagan wanted to stop that, gets into office and they raise interest rates. Inflation goes down, but we go into recession. Then we came out of it and that's, of course, Reagan got reelected. Did it say what they did, Doug, on that? Yeah, I didn't see that. Yeah, I didn't know. I mean, I don't know if... But the problem is we have debt. We have a huge amount of debt. We won't be able to service if we raise it too high. And I don't know if... It's almost like, I mean, it's like to rip the, like we're slowly peeling the bad day off right now and it's like, I feel like it'd be less painful. Just, ugh. Well, you know what the problem is? Is that if you have money and you save your money, which is old wisdom, right? Old wisdom is spend less than you make, save the money. If you save your money, you're losing value at a rate that's ridiculous right now. Meaning $100,000 in the bank today, next year is worth $10,000 less, for example, because you can buy $10,000 less worth of goods and services. So your only strategy is starting to become aggressively invest, try to find assets that will beat inflation. And as inflation goes up, people have to get more risky with their investments, you know? So it's kind of crazy. So I think it's gonna inflate the asset market. You're gonna see more assets explode. That's the part to me that I'm like, I can't wrap my brain around right now, is that, you know, can this housing market and stock market, can it keep running? Like of course we're seeing this, the correction, but is the correction gonna be like this little minor correction? And then it's gonna start to rise again because we are not going to feel the full effect. So this new, what's the new one, $600 billion? $600 billion, like just like it, I don't even think we're- It's supposed to reduce inflation though. I don't think, printing more money and never reducing it, it's the funniest thing ever. I believe in Santa Claus too. No, I mean, I don't even think we fully have felt the trillions of dollars that we're just printing. We're still trying to work through that process. Just wait until they pay off $20,000 worth of people's loans. The student loans, that's gonna have an effect too. It's really, I think really reshaping, not only our economy, but even like our culture and how you're gonna view owning a home and stuff. I mean, that's like one of the primary focuses for somebody is like the part of the American dream, right? You know, get your- Own your house. Yeah, own your house, get married, have two enough kids, whatever. And it's going, that's going to change. I mean, if it keeps going this way, it's already moving out of, like if you live anywhere in California and you, and anywhere near the Bay Area or so with that, like you have to make a million dollars to be able to- You owe nothing and be happy, Adam, it's fine. That's what they say. That's what it's moving towards though, yeah. I don't know about the be happy part, but okay. Well, I tell you, you know what though? There is some good news because there's new, there are new products and new ways to invest that are getting introduced in the market all the time that allow people, for example, in the past, if you wanted to invest in companies privately. Credit investor, $250,000 a year, yeah. Or you have to have a million dollars worth of assets or something like that, right? To be an angel investor. Well, now there's a company called Start Engine. You can go on there. In fact, there's a company we work with that we invested in called CareMinder that you can invest in. So I suggest the audience. In fact, we talked about this on a previous episode so you can look into this. But if you go to startengine.com forward slash CareMinder you can look this up. But Start Engine itself lists all these companies that are raising money from investors before they go public, before they're on the stock exchange, before they get bought out or whatever. And it's cool because you're just a regular Joe. You don't have to be a credit. You don't have to be a major angel investor or anything. No, you could go on this one with CareMinder. I think the minimum's 300 bucks. For 300 bucks you can own a piece of this company. It's, and when they exit, if they do exit the payback can be pretty good. So for people who wanna invest to fight inflation, there's more and more tools that are available now to people. Is that, are you sure that's still going? I know they were closing that round out soon. This is gonna close out. Yeah, at the end of the month, I think the 29th. So this is it. This is it. As of this, you can't invest in CareMinder anymore on there. Yeah. Okay, but Start Engine, there's other companies on there as well. Yeah, no, that's really cool that there, I know there's a couple other companies besides Start Engine that do it now. There's, I think two or three out there that actually open it up. And the fact that you can only, you can be as little as $300 in there. Although I would caution the average person or potential investor. Yeah, if you just have 300 bucks to your name. Angel investing is extremely high risk, right? It's much higher risk. It's not the conservative way of going up. But I mean, if you're somebody who's like gambling, like I do, if you gamble on sports or something like that, like I'd much rather, like that's my attitude now is like, okay, yeah, I'd sports bet $300 to $500 on a weekend of football or something like that. Like I'd rather put that in a company that I believe in or what that and like ride that out. So I'm much, when it comes to investments, I can be pretty conservative, right? I can be risky with business, but you know, with my own business, but when it comes to money I invest, I tend to be more conservative. And one thing I found for myself is investing in companies that I believe in, because it allows me to ride the ups and downs. Like if I just invest in a company, I was like, oh, you got to invest in this company. It's really cool. And I don't, I don't really believe in them. And I watch them drop and it stresses me out. But if I like believe in what they're doing, then I tend to be like, well, cool. I know it's going to do well because I understand what they're doing. Plus it's a tangible thing. Yeah. And it's the, that's always been my concern with a lot of the digital stuff out there that people are investing in and putting their money towards because of the waves of the highs that it goes through. And so yeah, in terms of being somewhat more on the like conservative side, I lean more in that direction on real tangible companies, or real tangible like properties or things. Right, right. Well, I agree with you, Sal, about the like having this like belief because here's the thing I know. It's a fact, okay? If we percentage wise, the reality is that we're gonna be what nine or 10 companies now that we will be invested in. The reality is that probably less than half of them will make it big and sell off and be successful and we'll make money off it for sure, right? But the fact that all of them, I'm super pro the business and I love the business, allows me not to worry about the day to day or whatever that is. I'm always gonna be rooting for them. And I hope they end up being the one that makes it and so I'm not like freaking out every emotional dip or whatever on it and I'm constantly rooting. So I think that is an important thing you should probably should not invest in something that because somebody else told you to, it should be something that you're like, oh, I believe in that what they're doing. I think, I mean, that's when we first, when I first heard about Luna, what got me so excited about that was my best friend is a physical therapist. We lived together for almost 10 years and every night he'd come home from his job, I come home from my job, we'd share everything about, we're young, right? We're in our early 20s. So you're so excited about everything you're doing and we'd have all these discussions around our industry. And so I got to learn a lot about the physical therapy industry and all the bottlenecks and challenges that they have. And when I heard what Luna was doing, I was so fascinated by like, oh my God, that is a super disruptor, especially when you can disrupt a space like that and everybody wins. Cause that doesn't happen a lot, right? Like, sure, there's companies that come in and disrupt and it's like, oh, the company wins or the consumer wins, but for everybody that's touched by that business is actually winning from that, excites me about the company or else we wouldn't be messing with it. You know what I'm trying to look for right now? I want to read this to you guys. I'm trying to find, oh, here it is. Did you guys know that NASA, what a bad idea, Justin, you're gonna love this. NASA went out and asked the community to name the mission to Uranus. Shut your face. So they're gonna send a probe to Uranus. Are you setting a joke up right now? No, no. That's the real thing. Yeah, and they're like, you know, what are some names that we can, you know, what are some good names from our fans or whatever that we can name this? So here's some of the ones that they came up with. Yeah, let me hear some of these. So one of them was the Advanced New Uranus Space Mission, so that's Anus. The next one was Better Uranus Telemetry Tracking, but, yeah, Planetary Orbital Observation Probe Poop. It's like, man, when you ask the public to do this. Yeah, what do you think that you're gonna get back? I think the UK, I think it was UK, there's new Navy ship. Yes, the thing I brought this, so yeah, I was in Scotland. Yeah, Bodie McBoterson. Or something like that. Yeah, what? Because they had to name it that because that's what the public wanted. Yes, exactly, like they had this naval ship that they were docking or whatever, and they're asking all the local, like, Scots, like, what they wanted to name it. So, you know, they were just totally messing with them and wrote and voted for Bodie McBoterson instead of some, like, cool... Bodie McBoatface. Bodie McBoatface, okay, shit. So that's the official name of the boat. So they just went with that, it's like, yeah. Yeah, that's the public. Pretty funny. That's like the new move now is to, like, to troll people at mass size like that, right? It's like the board-ape yacht club thing that we talked about. Dude, if you ask the internet something, like, be careful, bro, because the internet will band together to troll the shit out of you. Are they really going to Uranus, though? You know, like, because I know... Not mine, bro. You just admitted it, though. Yeah, gotcha. But, I mean, because Mars is the big push, right? That's the one that's like, E-line and everybody's getting on in terms of, like, trying to get actual physically there. So this is just, like, a probe that's... Uh-huh, apparently, a probe in Uranus. It's so hard. It's so hard, dude. If I was in junior high right now, it would be just terrible. Are you guys continuing to watch the streaming wars? Are you guys paying attention to all that stuff? I mean, I bring that to the table. Well, there's like big shows out right now. I know. There's Rings of Power. There's the... They're throwing the big guns out. Yeah, but have you guys heard... Are they flopping in for... Because they spent huge... Rings of Power is like... Stranger Things was, I'm sure, did a lot for Netflix. Oh, wait a minute. When's the new Stranger Things coming out? That, I'm excited for. That just came out. The new one? I mean, it was not even like... No, no, no, no, no. The next season. They have another season coming out. Oh, yeah. I mean, but I'm saying that the latest one just came out like less than six months ago. Yeah, yeah. So they got a while to refer into it. I'm sure they got a while before that will come out. Yeah, I watched... You know what I watched? Speaking of streaming on Netflix, they just released Morbius. Oh, you actually watched that? It's terrible. That was so... That's been the internet's like... Sometimes I feel like you go... Because there's so much, right? There's a plethora of streaming options. And I feel like you go... This is probably shitty. But I want to see Morbentown. Yeah, there's so much... I can't even keep up with all the good stuff that's out there on right now. And you still choose to watch shitty stuff. No, no, you know what it is? You know what it is? I love superhero stuff. I love superhero stuff. So I'll watch shitty superhero stuff and then at the end of it, be upset with myself. Well, let's be honest. If you know it's like a shitty movie and you're still going in with that mentality, it's totally different. Yes. Yeah, so it's like you can enjoy it for being so bad. So right now with streaming, are any of you guys even watching City on the Hill? No. I am. Of course. Of course you are. It's great. That's great content. No, I got a show for you guys. I got a show for you and you'll love Severance. Have you seen it yet on Apple? The what? It's the best show I've seen in a long time. Wow, so I... It's so good. I got four episodes in and it was so slow. Okay, so... It's so slow for me. Bro, you got to understand Justin. Doug and Adam are like... If it's not Grape Poupon, I don't want to... Yeah, I know exactly. It's very super refined. Sorry. The concept is so... That's the one I was telling you about where... It sounds awesome. You go... Yeah, he goes to work and he just like... He completely has a different life. So the concept sucked me in enough where I watched four episodes because I wanted it to be great, but it just... It was too slow, bro. Really? Okay, so it picks up a lot. Oh, does it? It does, yeah. So maybe I'll try it, dude. Yeah, if someone tells me something, hey, just because there's some things that take... And maybe that's my perspective too because we kind of burned through the first four and it was kind of, you know, I was like mildly interested and then I got real interested. So it must have been a hook in there. Yeah, the concept is like... The idea of it... Sounds crazy. Yeah, it's very interesting to me and Katrina was like, what are you watching? The Ines vs. the Outties, right? So they're the... You know what it reminds me of? Was it the Manhattan Project when they built the atomic bomb? So they would have loved to have something like that. You know what they did when they... They compartmentalized everybody. Yeah, you know what they did when they built the atomic bomb? Nobody communicated with each other because they wanted nobody to know what was going on. So these guys worked on this problem and didn't know anything else. These people over here worked on this problem and didn't know anything else. And they tried to keep it as secret as possible. The Russians still got it. Yeah, so I mean, that got me for a second but it was, like I said, it was too slow. But sitting on the hill is like, you want to talk about great script writing, great acting, like good storyline. What's the premise? So it's like, it's 80s, 70s? 80s, 80s. Yeah, it's early 80s and Kevin Bacon plays an incredible part. He's kind of like this corrupt douchebag kind of cop but his role is incredible. So it goes back in time. So it's telling a story of a character that probably really existed in that time. Topson the 80s and go fuck. That's why it's cool. That's why it's cool. He is literally that character and it's his journey. Does he have a mustache? He does. Oh yeah, great one. I want to watch it now. No, he plays a great character. They have good actors and actresses in it and it's a good plot. So that's a, but I'm not even current on that. So I'm behind on that one and some other ones that are really good. But I was asking about the streaming because of what Disney Plus is doing now. What are they doing? So Disney Plus just came out, the CEO. Augmented reality stuff. Oh, I read some of that. So they are moving in the direction of they do not want to be labeled as like a traditional streaming service. They really are trying to move into this interactive space. And it's interesting. I asked you guys each individually about the whole thing with your kids if your kids are starting to do, and that was the, and it must have been Disney Plus, I saw it first where you can join a group to watch. Together. Yeah, that watch the show together. So if you have this. Back in the day we used to do that and we just sit together and watch some TV. Now it's like, I don't wanna go to the cell. I mean, you're right. And we joke and we laugh about it. How true is it that's how our kids play now, right? My son, my son, I don't remember what the, what's the app called or how they do that. I think it's through Disney streaming. So my son's done it with other things. There's other apps and stuff. So he does it with his friends. Yeah, I have not done it. I asked you guys, because I was curious if your kids had, because obviously that probably appeals to that generation more, that they meet in roadblocks, that do video gaming, stuff like that. So yeah, and so they are trying to make it a more interactive experience to the point where, and the goal and the mission of the company is to give 90% of the people that would never make it to the Disney parks the experience through their streaming services. So doing this augmented reality and virtual reality like experience of the things that they would do the park. And then also being able to track your behaviors at the park and Disney store and Disney stuff that you do and being able to tell your content and the stuff that you will like to that. So now Justin could be a princess at home. I mean, he goes in the, I was just saying, so now they could have somebody harass me to put my mask over my nose. Thanks. I mean, virtual hell. Listen, they don't understand. Justin's got a huge nose. It doesn't fit. Yeah, exactly. He slips down. Hey, I want to give a quick shout out to one of our sponsors. I've been getting messages about OrganiFi's product glow. Has any of you guys used glow or your wives use glow? I have not. Okay, so glow. Simply because of the name. Because you don't want to glow. It's the cartilage. This is the protein, right? No, no, it's for skin. It's got hyaluronic acid and some of the compounds that help with skin, like the way your skin looks and feels. So I got some DMs from people who said, I love this product. It actually improved the look and complexion of my skin. You know who else uses it? Our front staff over there. I've seen Jerry use it and Chokey used to use it. Oh, I didn't know that. Yeah. Oh, wow. Because they used to send it to us and then it would be gone. I'm like, who's taking glow? Like, I don't know. I don't think any of us are using glow. And they like it too. It helps with skin health. It's a bit of a stretch for me. I feel like Doug might use it too. Well, Doug looks like. I haven't, but I should, right? You're a big skin. We don't need your skin to look any better, Doug. Oh, okay. Come on now. It's too much. Yeah, you're already winning, Doug. You're gonna look like a baby soon. What is it that's in it that is so. I'll pull it up. That's so beneficial to cause it. I'll pull it up because I have it. Oh, shit, I had it saved over here. I have to pull it up. But I did look at the ingredients, everybody. So I don't think I didn't do that. But I, again, really, really good reviews from people who've been using it. So I've had people in the past that have said something about it, but I have, it's been a while since I have. And I actually haven't heard Organifi, really, talk about it or promote it very much. Hyaluronic acid is one of the main ingredients. There's some collagen in there. So it supports natural collagen production and elasticity. So it helps brighten the skin. It's got Tremella mushroom in there. So that helps with skin elasticity. It's got acerella in there, antioxidant for healthy blood vessels. Amla, which is supposed to be known for its health-promoting compounds, healthy skin, hair and DNA repair. Bamboo silica. This is an essential mineral necessary for collagen synthesis. Aloe vera, we know what that does. Rose hips, which has got a really good bio-available form of vitamin C. Pomegranate, Baobab fruit, coconut water for the electrolytes, lemon, raspberries, sea salt. And do you drink it or rub it on your face? You drink it. Yeah, you can rub it on your face if you want. Rub it on your body. But you just drink it. Yeah, I want to glow. Hey, real quick, you hear us in this episode talking about a high protein oatmeal that's got digestive enzymes, vitamin D, omega-3 fatty acids, 30 grams of high-quality plant-based protein. Well, this is the company. It's called Creatures of Habit. Go check them out. In fact, we like them so much, we're considering investing in the company. Go to creaturesofhabit.com forward slash mind pump. Creatures spelled with a K, so it's K-R-E-A-T-U-R-E-S and then ofhabit.com forward slash mind pump. By the way, you can use the code M-P-2-5 for 25% off. That's the biggest discount you'll get on this particular product anywhere. Again, it's creaturesofhabit.com forward slash mind pump and the code is M-P-2-5 for 25% off. All right, here comes the rest of the show. Our first caller is Ahmed from Australia. Ahmed, what's happening? How can we help you? Good, thanks. How are we all doing today? Very good, great. That's the go. I just first would like to say I love all your content you put out there. It's greatly appreciated. I've got my family onto all your episodes in it, podcasts. So yeah, my first question for you today is I recently completed an Olympic weightlifting training block with Sunny Webster, a friend of yours. And I was just wondering how I can keep up these skills and everything in which, sorry, so I'm running maps on a bollock. And I was just wondering how I can add in some of these skills like the Olympic, the clean and jerk and the snatch into my training without overtraining because I've heard you guys say before that to strictly run these programs as is so that way you don't overtrain. OK, so let me just clarify. So you want to continue doing a maps program. You also would like to incorporate some of these Olympic lifts so that you don't lose the skill of them, correct? Yes, correct. Easy. Yeah, yeah. Replace a couple of the squats in anabolic and then I would even do like on some trigger days like working on your technique with like super lightweight or no weight. Just control for the volume. So, you know, I would replace. I would not, I was like, I wouldn't cut out like barbell curls for a clean because that's not really a fair volume trade, right? But like a deadlift, a squat, those exercises could probably, you know, one, like maybe set to set, right? So, like, if I'm going to do a set of cleans, then I'll probably do one less set of squats, for example. Yeah, so you could just, yeah. Yeah, you could just do the volume trade and then take it from there. And then as far as the intensity is concerned, I mean, you've already done a competition so you know the proper intensity for Olympic lifting while you're training with a particular type of frequency. That's really all you want to do and then kind of feel it out because, you know, I'm saying it's a one-to-one trade, you know, Olympic lifting is very explosive. So, depending on how you feel, it may be more like two sets for every set of cleans, for example, or vice versa. So you're going to kind of feel it out but essentially you want to equate for volume. Yeah, yeah, awesome, okay. And would this be the same with all your other programs? Like, I've got maps on the body, maps, performance and maps aesthetic. So, would it be the same concept? Yeah, you can do that with performance, easy. Same thing. Yeah, for the most part. Now, you're going to have to play with them a little bit because some programs are, you know, much more bodybuilding focused, isolation focused. You know, that kind of like, like split might be a little bit more challenging because each workout is in full body. So it's like, where do I put the, where do I put the cleans and the snatches high pole in performance, which is a natural fit there to replace. So there's opportunities for that. And like in strong as well, you know, there'd be probably a lot more opportunities to just do a straight trade out. But in terms of like what they're talking about with volume, that's kind of how you'd have to look at it and then sprinkle in just real light, practicing of those movements during the frequency builder days. Yeah, that's right. I think if it was on a trigger or focus day, I think I would still be, because obviously Olympic lifts are far more technical than any of your traditional lifts. So I'd be doing those just like super lightweight, you know, just work technique days. So instead of it being quote unquote, trigger days or focus days, those would be my technique days. And that's when I, you know, barely load the bar and I just, I'm working on the speed of the bar and the technique of the movement, you know. I mean, this is pretty much, yeah, I suggest a lot of athletes use our programs because you don't really want to stray too far away from your skills training. That's something you have to incorporate, especially if you're, you know, building any substantial amount of muscle, you got to simultaneously really consider keeping that skill set. So if your body changes and you have, you know, more mass to account for, doesn't like, you know, mess with the mechanics and the coordination and athleticism. Yeah, okay. All right, so hopefully that helped you. Yeah, does that make sense? Yeah, it definitely does, yeah. Thank you for your help guys. You got it, thanks for calling in. Thank you, sirius. You got it. Yeah, I think the important thing to communicate here is when you're accounting for volume and you're trying to swap out, that you try to find exercises with relatively equivalent demand on the CNS and the muscles of the body. Absolutely. So it's like, I wouldn't be like, yeah, let me take out some side lateral so I could do some, you know, snatches. Right, right. So, you know, it would be a squats, deadlifts, high poles, you know. Exercise. Just the demanding ones, the compound lifts. And then also, if you're adding in these big gross motor movements, like a snatch and a clean, it's like a full body exercise, it's gonna be harder to program that into a split type routine where, oh, today I'm only doing chest, shoulders and triceps. Well, what do I put, you know, the snatch, that's got some shoulders, got some legs in it, it's got some back, like what day do I put that on? But if you pick one of our full body routines, which most of them, most of our programs are kind of full body based with like two or three full body workouts with other things sprinkled in, then it gets a little easier. Then you can say, instead of squatting for four sets, I'll squat for two sets and they do one or two sets of like a clean, for example. Or all four, I mean, I would probably trade all four out. Like I just say, I'm not gonna squat right now. I'm gonna do, you know, the snatch or clean, you know, that's what I'm gonna do there instead. Exactly. Our next caller is Cody from Minnesota. Cody, what's happening? How can we help you? Hi. For context, I guess I just started a brand new job at a steel mill and most of the stuff is moving stuff by hands anywhere, pretty much minimum, typically about 80 to 100 pounds, anywhere up to 250, either by myself or with another person. And with that, there's, even by myself, there's a lot of tugging, pulling, all that stuff, especially with another person. And I was just trying to figure out how to incorporate any clubs, steel clubs and steel maces into my workout routines and my off day routines, just to kind of help prevent injuries from this job because there's a lot of strain in my wrists and shoulders so far, mostly. And I'm just confused of how to add that or what movements I should be doing, although I'm fairly, fairly new to it, but right now I'm just kind of doing them at the end of like a modified anabolic for what needs I have just because this job's very heavy on the back and biceps. So I'm kind of toning that down, increasing the chest volume and stuff and then steel mace or clubs at the end of the workout. Justin, do you use the steel mace like towards the end or by themselves normally? Like I always use it as a primer. That's typically how I use it. Yeah, I mean, there's kind of multiple ways that you could approach it, but yeah, I tend to do it beforehand. And that's just because, again, because it's kind of a skill, so I'm not trying to do it after I'm under a state of fatigue and I think later on there's probably value to that, but for me, I like to address that and like get my rotators and everything, like some work beforehand and just get the mechanics of it down and get good posture with it. So I'll do it typically before I'll start any kind of upper body workout specifically. I'm definitely doing that. Yeah, Cody, in essence, you're not, you don't treat Indian clubs or mace like you do straight strength training, the sense that you're doing it like to fatigue. Now it can definitely be a workout. Don't get me wrong. There are ways to do that, but it's very skill-based. It's very fluid. So ideally, if you're trying to do it to prevent injury and you're trying to figure out how to add it to your day or your workouts, I would say do it before work for 10, 15 minutes. You could do it at lunch, 10 minutes before you get back to work. I wouldn't do it at the end of a workout at MAPS Anabolic, if anything, I would do it at the beginning of a workout for about 10 to 15 minutes and then get into the workout. It's really good at priming the body, getting things to work together, getting things to be very fluid. Yeah, wake your CNS up. I think it's best for that. I mean, especially if you're going lightweight. I mean, and then that's why I'm a little reserved with it because I know like I've actually like challenged myself to just focus on that more as a skill and see how far I could go in terms of the load. And there is a way to progressively overload it and to actually work out with a heavy macebell. So if that's your desired goal, then it would look different than what I'm suggesting. And that would be like a lot more focus in that direction. You'd have to like exclusively kind of... Like that's your workout? Yeah, that's your workout. You're working on it. That's such a good point, Jessica, because it really makes a difference on it. What am I using the mace and the Indian clubs for? Am I using it to set my body up, protect in my joints, like take my body through full range of motion and keep healthy shoulders? Is that in wrist and elbow? Is that my main goal? Or am I like trying to get bad ass at swinging the heaviest mace and heaviest Indian club? Yeah, which is cool too. It's just different. Yeah, there's another... And I think there's a lot of confusion sometimes around these tools because there's... The people that sell these, they sell them as a, this is all you need to work out type of tool. And so they put together like programs around it. And you see a lot of guys that are hardcore mace guys and you see them like doing full routines and they look kind of cool and shit when they do it. Personally, that's not my gym. I see tremendous value in those tools and I see how it's been one of the best ways for me to prime my shoulders before I start almost any upper body workout. And I absolutely love doing it. Justin got me turned on it for that. But, and I've kind of messed a little bit with overloading it just to see how kind of strong I get it, but that's not the main focus for me. But I see the value there. So you really have to ask yourself like what are you trying to get out of it? Do you want to be like a bad ass mace and Indian club guy? I'm gonna program it different. If you're like, hey, what's the best way for me to use this tool to help my performance in my other lifts and just my overall fitness goals that I'm probably gonna put at the front of my workouts and then maybe, and I don't even know if I'm gonna do it like Sal's doing it, saying like 10 minutes multiple times a day. I'm gonna do it before every workout. That's gonna be how I start my workout. Or before work, he's got a demanding job. Or that, that's a good point. That's what I would do 10 minutes in the morning before work. Yeah, if you're, look, when it comes to exercise tools, when you look at an exercise tool, you want to say, what is this best for? And then let me use that tool for what it's best for. For example, when it comes to like building just raw strength and muscle, it's hard to beat dumbbells and barbells. Okay, it's almost impossible to beat them. If you, now can you build muscle, raw muscle and strength with a heavy mace? Yeah, you can, but it's not gonna compare with a barbell dumbbell. Now, what does a mace do way better than barbell or dumbbell? Rotational stuff. Yeah, rotational stuff, core stability throughout the movement. I mean, unless you're gonna swing a heavy sword on the battlefield and you want to be able to handle something really heavy, you could chop your enemy's heads off or whatever, in which case, I would say really progressively overload it, but in your case, I would do 10 minutes before work, 10 minutes at lunch, before you get back to doing your job and at the beginning of your workouts to really keep your joints fluid and mobile and strong and work all those table. And even then, I mean, your Indian clubs are even better for wrists, elbow, rotation versus the mace bell itself being a lot better for the external rotation of the shoulders. So, they both kind of have their place in terms of like priority, but I definitely, if you're new to them, like just adding that bit of rotation is gonna do so much for the support that's void in our everyday activities. Yeah, and Cody, I would start with the most basic movements with each tool and just do those until you get really, really good at them and then you can get a little bit more fancy, but the basic, the most basic movements. You don't need to do all the dance moves you see on Instagram. Yeah, and just practice and practice and practice. I still use the foundational one that Justin taught me. I haven't even really progressed it. It doesn't, when I use the Indian clubs more than I use a mace, it primes my wrists, my elbow, my shoulders so well that I haven't found any reason to really progress that. So, that's how I prime, like almost every time before I work out. Does that help, Cody? Yeah, it definitely does. Other part of that, too, is I'm using them on, so instead of the trigger sessions, I'm doing mobility with like 10 minutes of that also and then like 20, 30 minutes of mobility. Just, I've had them for a while now, but because of starting this job, I've been really wanting just to protect my shoulders and my wrists and I know they're really good for that and should I be doing them on my mobility? Yeah, I know, I like that. No, it's a skill, you practice them every day. Do you have MAPS, do you have MAPS Prime Pro? Is that where you're getting mobility movements from? Yep, Prime and Prime Pro, and actually taking advantage of that in the morning, they give us 15 minutes to stretch. Everyone does their own stretches and then I'm out, they're doing mobility for 15 minutes, or not, or Prime Pro. Oh, beautiful. And Prime. Oh yeah, no, you're set, you're set. Use them as practice, do them often and frequently, and I had to bring them to work and do them before you get started. Yeah, I like that smart, man. Okay. All right. And then, oh, my other question too, with anabolic or performance or any program I'm doing, just with, if this lifting is consistent throughout the day, I'm not sore, but I feel like I'm getting a really good workout, at least in my back and my biceps. Should I, when I'm doing something like anabolic, should I still be doing the two, three days a week or should I cut it down to one? Because there are certain days, especially recently that it's, yesterday I had to do everything by myself, carrying all that. So I just took the day off of no working out after, because I got the workout at work. Well, Cody, here's what's interesting about what you're, so you just started this job, right? Oh yeah, three weeks ago. Okay. Yes, I would go down to one workout, but here's what you're gonna find if you end up doing this for a long time. Okay, get it down. Your work capacity is gonna be, I mean, most of my family's blue collar and their work capacities, after doing, you know, 10 years, 15 years of mixing cement, putting up wood and whatever, the work capacity these guys have is just ridiculous. So they would add a normal MAPS anabolic workout to their work and be fine, but if I started their jobs, I'd have to go down to one day a week until my work capacity built up. So right now I would go one workout and then wait until everything feels like it's super easy and then add another day and go to the two days and so on. Yeah, I think the way you're approaching it already is perfect. You're listening to your body, you know? You knew you overtaxed it a little bit. It's a new job and you're probably gonna be sore from it. So you took the day off. I think that's, I think that's how you have to handle this until you get to the point where Sal's saying, but you will, your body will adapt to your work and then it'll, it won't feel like it's a workout anymore. Yep. Okay. And then kind of, kind of adapt it to, like I said, I'm mostly using biceps and backs. So I cut those down by a set and increase the triceps and chest stuff to the entire inch. Yeah, do that. But also, also don't, don't forget this. Like it's just a lot of work. Your CNS is just, I mean, you're lifting things. So yeah, the muscles mostly involve their biceps back, probably some of your glutes and hamstrings, but it's also just fatiguing on the body. So don't, don't, don't, it's still gonna affect your entire body, although more, more so your, the direct muscles being involved. But I think you have, you have the right approach. Yeah. I like what you're doing. Yep. Thank you. Thank you. You know, this is one of the things I really love. It takes me back to, again, the, when you first sent over a map, sent a ball. And I just, I just loved everything about it because, you know, this is, this is real life. This happens to people all the time. They switch jobs and it's such a beautiful program that you can go, hey, just scale the one day a week for right now. Mold it to your knees. Yeah. And you're hitting every muscle group that you need to, your body's gonna see good results. You wait for your, your body to adapt to the workload. Then you start to add a second day. Then you add a third, it's just, it's such a, a incredible program for most people, you know, and that's why I love, I love that. Yeah. The thing that's funny is, or what's interesting is as he's talking about this job that he has and how it's gonna affect his workouts, and it will affect your workouts at first. But you work in a steel mill for a year, two years, three years, four years. The capacity of your body to just develop work capacity is profound. It's unreal. I learned this firsthand, going to work with my dad. I'm like, my 70 year old grandfather visiting, coming to Mix Cement with us. And I'm a 16 year old boy. I've been working out for two years. I got all kinds of testosterone energy. And my grandfather ran me into the dirt. Like I remember at the end of the day, I looked at my dad and I said, how did, how did Nono just, he just ran circles around me. He goes, he's been doing this since he was a kid. You feel that in their handshake. Yes. So I mean, so he'll eventually, if he stays at this job, he'll be able to go up to a regular workout because his day to day stuff is just going to become his day to day stuff. This also too, it reminds me, I used to kind of voice and be more vocal about like the benefits of Indian clubs and like adding rotation. Cause it's just, it seriously is not something people consider in their everyday activity. It's in no workouts. You know, nothing. It's not in the gym. Nobody's doing it. And it's hard to replicate that. Like it's hard to like create that with weights or, you know, cables even. It's, it's funky, right? And so it's just one of those things that never took off. But I always get like reminded like, oh, there are people out there that are interested in doing that and then watch the benefit he gets and receives from this. Well, you know, I think that, that's why I brought up what I think is why he has that question and why it could be so challenging is cause like everything else we do in the fitness space, you know, we take a little bit of something that's good and then we turn it into like this thing. It's turned into a camp. Yeah. So it's like, you, when you, if you look online and you like, you look up the hashtag may it may spell or Indian clubs and you see these guys and they're doing like full routines. They're just, they're specialists. And they're barefoot. They're doing like, you know, and that's like, it's like their whole workout and that they've adopted this way. It's cool when they get more clicks when they do cool stuff. And that's fine. And that's fine. It's, but the problem is when they say this is better than everything, don't use anything else. Well, yeah, I mean, and not all of them are technically saying that, but you, if you don't know any better, you see that and you assume like, oh, okay, this is, this is the best guy with like, who am I to tell you how to use a mace when you can find a guy online who like can do everything with a mace. You think he's the expert in it. Like he's the one who should tell me how to use a mace. Where I'm like, well, it depends on what you're trying to, do you want to get like him? Do you want to be just this bad ass mace swinger? Or are you trying to reap the benefits that you get from using that tool? And then how do I program that efficiently into my normal routine that I like to do? And so I think that's why there's confusion around that. And I mean, I honestly, Justin, you turned me on to Indian clubs a long time ago now. And I absolutely love priming with that. I think, and it's when you learn the movement and I use the same basic, I don't know if there's a name for the move. It's like a heart swing is the typical one. Yeah, so you've, and I can't even do it both. I know I see you do both. I'm still, I'm not sophisticated enough to do both. I can do, I do one heart swing on one side and then go the other side and nothing primes my wrist, my elbows and shoulders better than that. And it's fun and it's great to get in my workout. And that's all I do with it. I don't try and mess with anything else or add to the routine and it does a great job of that. Our next caller is Jake from Florida. Jake, what's happening? How can we help you? I'm going, tiny beard, a journey man and Adam. You just have no name. Adam, give him Moody or something. Oh, thank you, Justin. That's something. What's happening? Yeah. So I just, my question was, I just got off the Appalachian Trail. So since March, I basically spent five and a half months hiking in the woods. And I'm trying to figure out how to like rehab my body without putting on a massive amount of weight. Basically, like when you're out there, you're carrying between 25 and 35 pounds. Water and food obviously fluctuates. And just like, as you guys say, eating like a complete asshole because you're limited to what is, non-perishable. So I'm just kind of wondering what I should do as far as like training and stuff to try to like prevent like massive weight gain. And then also if I'm going to want to do another hike like this, something insane, like what kind of phasing and programming would I want to do in like leading up to that? Ooh, good question. So for people who don't, okay. So let's talk about this hike for a second because it's insane. The full on trail is insane, right? How many miles is it? This year they reroute a bunch like every year. So this year it was 2194.3. So 2,000 mile hike. How much weight did you lose on the hike or did you lose any? So really enough, I lost a bunch. This is pretty typical. A lot of people lose a lot in the beginning. And then sort of you eat more and the terrain levels out. So overall, I lost about five to 10 pounds. I had about 10 days off before I like actually weighed myself. So only about 10 pounds, but halfway through I was down like 17. Okay, not too bad. And how long ago did you complete the trail? I've been off. I finished on August 28th. So just a little bit over two weeks. Okay. So you're probably gonna need at least another maybe two to three weeks of rest and relaxation. And in that period of time, I would do light movement, stretching, mobility. If you have access to things like sauna and, you know, ice dip, cold showers, that kind of stuff, good sleep. Cause that's pretty taxing on the body, especially if that was new for you. Like if you didn't hike your whole life like that and you did it. So I would give yourself another two or three weeks of just getting your body to start to feel back to normal. And then when you get back into your training, I would train just very traditional. I would go maps and a ball would be a good workout. Maps performance would be a good workout. Symmetry would be decent. Maps symmetry would be good. And then as far as food intake, I would focus on hitting my protein targets and focus on a whole natural foods. And that should regulate itself mostly. You should find that if you hit your protein targets and aim for whole natural foods, avoid heavily processed foods, you'll naturally kind of self-regulate in terms of calories and everything else. As far as programming to get you ready to do it again, I really like maps strong because of the work session. Work capacity, yeah. Oh, I would go strong OCR and then go to the, and then do the hike. Yeah, I like that. I like that. Yeah, those two programs I think have such a high level of work capacity in there. I think that's gonna, that will carry over into your hike. I also would try to go into the hike heavy. So... Yeah, that's what I did this year. I had an attempted last year and lost like way too much weight. So I came in chunky. Yeah, yeah. I think ideally you'd wanna start in the high teens, body fat at least, you know, 17, 18%. Yeah, good and musky. Yeah, maybe even 20% because you're gonna want that fuel as you're, you know, as you're doing this just, because you're hiking like 10 miles, 15 miles a day or more, right? 20, 25. Yeah, okay. So even more than that. I'm so, I'm so curious about this. Before we actually got on the phone with you, Sal saw this and made a comment about how he would totally wanna do this one day and I looked at him crazy. What motivates you to do something like this? Who did you do it with? Like, I mean, tell me a little bit about this. I don't know any... Any epiphanies you had out there? Yeah. So that's a question I get a lot. Like, why would you wanna do that? I have cerebral palsy and I got a really good therapy as a kid. So this is just like one of those things where I'm like, it'd be kind of badass if I did this. Oh, that's cool. Not supposed to be good at walking and I like hiking, so I was like, why not do it? And I was also kind of like, you know, I'm 25. I'm sort of like finding myself, still I wanted like a nice crucible. I wanted to push my body and, you know, see what I could do, but I, you know, also just kind of thought I'd like who I was at the end of it. Went out there solo, but like this year, I think there was like 6,500 people started that were attempting a full through. So I was never really alone unless I wanted to be. Cool. Wow, that's really cool. That's why Adam doesn't wanna do it. It's too hard. He doesn't wanna be with himself. It's a long time to be with myself. Yeah. Anyway, well, okay, so do you have MAP Strong or MAP Socio-R? Cause I think those are good programs for you leading into the next one. Yeah, I'm like super addicted to your podcast, but I don't have any of your programs. I've been working out. Oh, wow. That's all of our programming for us. Jake, we're gonna hook you up. Watch out for the shade. I'm gonna hook you up. You ready for this? You're about to get more programs than anybody I've ever been on the show. You ready for this? I'm gonna give you, we're gonna send you MAPs Antibolic, MAP Strong and MAP Socio-R. So we'll give you all three programs. The trifecta. Yeah. So Antibolic will be good coming out of what you're coming out of. Only if you tell everybody on the mountain when you're hiking about MIMPOP. Yeah. Yeah. I did an article about my pre-hike training too. So I'll definitely like, I'm gonna do a little bit of a, like a post-hike rehab documentation. So I'll definitely give some shout outs there for sure. Good deal. I don't know if it's a stupid question. Is there a reception up there? Can you listen to the podcast while you're hiking? Can you actually put something in your ear at least? So like in towns, you can. So, and then a lot of places there are, is reception, it's pretty spotty, but usually what I would do is like, I come into town and I'd look through the episodes and like pretty much download everything I missed. So cool. Awesome. Which was actually awesome. Sometimes like my brain would check out because I'm hiking and then I'd have to like stop, especially if there's something interesting. I'm like, okay, I have to come back to this later. But yeah, I listened to a lot of you guys out there. Awesome. That's what I'm saying. Well, hey, thank you. And that sounds like an awesome adventure. So good deal. Is there anything I can do to like maintain sort of like any of the endurance and like cardio? Like cause I feel like I probably have a decent like ability to do a lot of work and like flush lactic acid and all that coming off of trails. Is there anything I can do other than like tons of low intensity steady state to like maintain any of that? I mean hiking, you do more hiking, but if you're trying to do something with a with time constraints, hit cardio can maintain a decent amount. So yeah, you could do like 15 minutes on a bike or you know, something where you could push yourself really hard for 10 seconds and then 30 seconds to 60 seconds of kind of low steady state and then repeat. That'll maintain some of it, but you're going to lose some of it because the kind of standing endurance you built you built hiking 20 miles a day. So you're also going to get a lot back though once you get to maps, OCR, maps OCR and strong. Cause there's a lot, there's work sessions in there and then there, we actually program like the runs and OCR. So you're going to, you're going to get some of that back when you get into those programs for sure. Kick ass. Yep. All right. You should definitely do the hike. Yeah. I'll see if I can do it. Find six months and do it dude, change your life. That's what I figured. Six months. Wow. Yeah. Thanks man. Thanks guys. You got it. First of all, I said I'd like to do it. I don't know if I will. You should put all the kids on your back dude. All four. You know what? It sounds something about it sounds awesome. Like you just escape for six months and just, you know, and it's not so scary and crazy that I feel like I could, you know, I could attack it. It's like a self discovery kind of a journey. I feel like Justin's most likely to do it. You're most likely to talk about it. No, no, no. First of all, I would have done it a long time ago. I don't think. First of all, I would take Justin. He would be the guy with me for sure. For sure. You know, Bear comes out. I'd feed you little bars. Doug, would you do it? If I was retired and had nothing else to do, maybe. That's when I would do it. None of us are retired. Just retired. That's a dirty word in here. Podcast when we get into town. Hey, we're back. That ain't happening. We could put Doug inside a backpack. Find me at the five star hotel at one of the towns. I had blisters. It was swiney. Who's the guy walking on the trail with the driving gloves? Yeah, dude. I don't be like, in honor of you guys hiking the trail, I'm going to do miles on the treadmill every day. That's what I'm going to do. People are going to throw little pebbles at me. I'll splash you with water if you could tell. Really cool though reason though. I think that was really cool. Very cool reason. And I think doing really hard shit is a great way to find, to get through your demons and find shit. I really do. And I mean, I can't, that's a, that's five months of hiking 20 miles a day in the woods. Narley. That's Narley, man. Our next caller is Chris from Wisconsin. Chris, what's happening? How can we help you? Hey guys, this is really crazy. I got the email like five minutes ago to join this. I had a question about creatine intake and my water intake because of the creatine. So a little background before I start. I've been training, strength training specifically for about nine years. And I was a collegiate athlete for a shop with Jessica's hammer and weight. So I've done power, mostly powerlifting and Olympic style weightlifting, but I've done hypertrophy from high school. And that's what I've been doing since I quit or I graduated. Once I left track and field and graduated, I decided I needed to lose because I don't need to throw this heavy stuff anymore. And I've been taking five grams of creatine daily. But recently I've noticed that my body craves a lot more water. So I'm sitting at about six liters of water a day, which is according, I read studies by the Mayo Clinic and Science Direct who recommend around 3.7 liters. I know in episode 1830, you guys talked about one gallon being about the limit for most people. But as my intake stands, I'm about 60 percent higher than most people. So I'm wondering, is there something that essentially is wrong with me, I guess? Oh, no, Chris, you're also about 60 percent bigger than most people. I was exactly going to say you look about 60 percent bigger than most people. Just based off your neck and traps. Yeah, tell us how small you are. Yes, how tall are you and what's your body weight? I'm 6'4", 280 right now. Yeah, bro, you're good, bro. Yeah, I wouldn't worry about that. I used to drink up to three gallons when I was competing, OK? OK. Yeah, and I'm not advocating for that for the listeners that are going to freak out and be like, oh my God, you're going to drown somebody. OK, I'm not saying everybody should drink three gallons. My point is you're much bigger than I am and I handled three gallons. Yeah, and I'm assuming your protein takes high and you're probably sweating your workouts. If you think that you're excreting too much water and not able to to absorb as much water as you could, you can try adding something like like element tea to your water or a little sodium. I have I started out with regular like sodium like electrolyte powder you can get from Amazon and I just ordered my first element tea. Yeah, so that that'll help your body absorb and utilize more of that water. So that can be pretty beneficial. I wouldn't worry about, you know, you should worry about too much water consumption. If your electrolyte balance is getting thrown off, if you're noticing things like heart palpitations, muscles having issues with contractions or twitching, you know, issues with inflammation or sleep, like things that can show that your electrolytes may be off in which case I would I would look more at that. But I doubt you're drinking. I doubt you're drinking too much water. The only time that you got to be, you know, like, oh my God, I can't seem to quench my thirst. I would get your blood sugar checked. Make sure you're not diabetic or anything crazy like that. Other than that, I think you're totally fine. Okay. Because I didn't want to go over like my body wants another two liters and that's eight liters. That's like almost double what the or three times amount, what the daily recommended is. So I didn't want to overdo it. Yeah. If you're really worried, you can get your kidney function checked. You can get your electrolytes checked, get your blood sugar checked. Kidney dysfunction or, you know, diabetes when it first comes on. Some people can like it looks like it's almost like they can't quench their thirst. But you typically see this in non-athletic people. It's like you're, you know, you're, you're, you're unhealthy aunt. All of a sudden it's like, oh my God, I'm drinking so much water and I just can't seem to drink enough. I'd be like, ooh, you might want to get that checked out. But a guy like you, your size, your muscle mass, you're probably working out and sweating a lot. I, it sounds like you're, you're okay. Okay. Um, I have a second question. If you guys have time. Yeah, let's do it. Let's hear it. In episode 1809, you guys talked about tempo training and I've done tempo training for five, six, seven years all throughout college. And right now I'm at one, one, one, one tempo. So I'm wondering about the benefits of switching tempo every so often because I'm going to cut right now losing all that weight from throwing. So when you talk about tempo, should there be like short weeks or not? Like short periods of time, like one or two weeks to reintroduce like a four, two, two or a pause set or a pause round. Yeah, yeah, dude. Exercises. Absolutely. Look, you, you were a, you threw hammer and you were a shop putter. So you're probably really used to explosive contractions. Now, yeah. Now, unless you're looking to continue competing in that sport, I would have fun spending time in bodybuilding tempos. You know, a four second negative or a three second negative. Have fun with powerlifting tempos where you pause during sticking points in your reps. Have fun with that. And what you'll find is because it's a novel, you're going to respond really well to it. You'll see your muscles grow. You'll see more definition. I also think it's a smarter strategy for someone like you when you are in a caloric deficit. So someone like you is really strong and he probably can move a lot of weight and you're used to going one, one, one. There's that temptation to load the bar even heavier than, you know, then maybe you should in a cut. Whereas you know, you have to slow the tempo way down. You've got to lighten the load. So it's just a probably a safer psychological benefit. Yeah. There's a psychological benefit to, you know, when I'm in a cut, I like, that's when I really like to slow down the tempo, mess with isometrics and do that. Cause I'm like, I already know I shouldn't be lifting the heaviest way possible because I'm not going to be the strongest. I am possible because I'm in this cut. And so I tend to, I tend to lean towards even slower tempos when I'm, you know, in a deficit like that. Not to say that there's not benefits of going the opposite direction. I just, I mean, a guy with your much raw power. If you were my client, I'd be like, Hey, you know what? Let's take this opportunity while we're in a cut to like really slow your tempo down. So we don't risk you doing, you know, hurting yourself. Yeah. And I guess the second part of this question is when I do change the tempo, do I change anything about my calories or macros? No. Because it is a new novel stimulus. So my muscles will respond differently. Yeah. No, I mean, unless you're trying to cut or gain or whatever, I would leave it the same. What you're probably going to find is you'll build a little muscle and burn a little body fat. So you just may notice a little bit more definition or a little bit more sculpt to your body just because it's going to respond really well. Like when I take someone like you, and it's, it's not common. It's very rare that I would train someone who trained explosively most of their career and then have them slow down. But I have a little bit of experience with that. I had a couple of clients like that and boy, did their body, and this was post-competing, right? So they're done. They're not in their sport anymore. And man, their muscles responded so well. It was like this. It just started building all this incredible muscle. I almost gained in a deficit. Yeah. It's a trap, yeah. It was, it was a composition switch is what happened. So yeah, yeah. No, give it a try. And unless you're really trying to cut or gain, I wouldn't base the macros off the tempo. Okay. And someone just some, some kind of tangent. I'm an engineer. And I know that Justin, you were talking about Chip Monson, vermin in your yard, being an autonomous paintball gun for my dad because he had this, he has the same problem. So you might want to look into something like that because it's definitely fixes the hassle of trying to get rid of them. I guess. Wow. What was the fix? Autonomous paintball gun. Yeah. You can do it with, you can do it with any, any kind of gun since I lived in Wisconsin, my parents live in Ohio. I mean, I've been shooting them with BBs, but yeah. Wait, wait, explain how an autonomous paintball gun tracks. And then it sees them and poop, poop, poop, poop. You made that? Did you make one of those? I'm, I'm in the process of making my dad's birthdays in July or June, next June. I don't want to do that. I don't even have a road problem, but I want one of those. I don't know. My kids are going crazy. Will it work on solicitors coming to your house? Yeah. Random people coming up on bikes. That's pretty cool. I love it. Yeah. Cool. Thanks for calling in, brother. Yeah. Yeah, thank you guys. You got it. Awesome. It's funny. He's like, he's, you know, we don't obviously see his whole body. And by the way, as he was talking, bro, I was thinking the exact thing you said. And he says he's a collegiate athlete. I was in my head. I'm like, he was either shot put or football because he's a big, his neck. He's got a big muscular neck. Yeah. But I mean, he's like, yeah, I drink 60% more water. Like, bro, you are, you're like two people. You need to drink everybody's water. Yeah. Of course you're going to drink a little bit more water. It's weird how people get afraid of or how those. It's because of stupid social media. It's another one of, you know what? We brought up the other day about like, you know, controversial tips. Like that could have been one for me. It would have been like pushing the water because, you know, there's been that swing. It went, which is so, I think, annoying to be as a coach who's been training people for so long. I, 99% of the time, my clients did not drink enough water. So the messaging of trying to get them to drink, you know, push towards a gallon, I think is a good message. But then there's always somebody who wants to try and counter that and, you know, use some extreme example. It's rare. It's really rare. But when it happens where someone drinks too much water, it's because they're either drinking distilled water, which is dangerous, or their electrolytes are off. Or there's a kidney issue. Or they're in some kind of competition to see who can drink the most water. I don't know if you've heard of those, but yeah. There were a couple radio stations I did down a while ago and some people died. But most people are not going to get, they're not going to drink so much water that they hurt themselves. You actually have to really force yourself. Yeah, you have to try. You almost have to try, unless you have a condition. There's a speed thing too. Yeah, with those radio stations, they were just chugging, chugging, you know, and, you know, obviously drowning themselves with water. But yeah, if you're just reasonably just drinking and hydrating yourself constantly, I mean, what have you got? And if it's mineral water, or you add a little sodium to it, I mean, it's even less of a worry. Sure. Look, if you like Mind Pump, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. Also, if you want to find us on social media, you can find Justin Tinybeard on Instagram at Mind Pump Justin. You can find Adam the Moodyman on Instagram at Mind Pump Adam. And you can find me Sal on Twitter at Mind Pump Sal. This one's really important, and that is to phase your training. If somebody trains for a full year doing a bench press and they're always aiming for five reps, if you compared that person to a person who did bench press where they did three or four weeks of five reps, but then they did three or four weeks of 12 reps and then three or four weeks of, let's say, 15 to 20 reps, and then they'll throw in some supersets, at the end of that year, you're going to see more consistent progress from the person who's moving in and out. And less injury, that's another thing. You'll see less injury as well.