 In this episode of Mind Pump the World's Top Fitness, Health and Entertainment Podcast, we answer fitness and health questions asked by listeners just like you, okay? But the way we open this episode is with our introductory portion where we talk about our lives, we mention studies, we talk about what's going on in the world, sometimes we talk about our sponsors. So let me give you a rundown of this entire episode. We start out by talking about the workout we had together. We don't do this very often, but it's real enjoyable. Doug consistently beats this up in the workout. He gets angry. It's pretty annoying. Then we talked about the stock market. Doesn't make sense. Why does it keep going up when everything's going crazy? No idea. Gun sales are through the roof. Shocking, lots of uncertainty. That's happening. Then we talked about pregnancy and parenting. As many of you know, I am expecting a baby coming along, so that's exciting. So I got to talk about that and we talked about parenting because we all value being fathers really well. We're not the best fathers. We mess up all the time, but we try to do our best. Then we talked about magic spoon cereal. They made some changes to make it taste even better. Now magic spoon cereal is high in protein and it has no sugar. I know that sounds crazy, but it's totally true. It's way protein, too. It's not even crappy protein. It's way protein. Now we work with this company, so we have a hook up for you. We're going to hook up. Just go to magic spoon.com forward slash mind pump. You automatically get a discount or you can go to the normal website and use the code mind pump. Check out the fruity flavor one and blueberry. Those are the ones that Justin eats all the time. Yeah, watch out Chris Jericho. Then I talked about how UCLA is getting funding to study terpenes. These are the things in cannabis and other fruits and vegetables that give them their smell. They actually have effects in the body, which is kind of interesting. Then I talked about how a meme meant to inflame emotion actually tricked me. We talked about good versus bad people. This is something that I think is very important to talk about with today's or these days events that are going on right now. Then we got into the question. So here's what we answered today. The first person says, I struggle to put weight on my squat. I'm long, lanky. I'm at 300 pounds. Can't go up. What can I do? So we talk all about getting squat numbers to improve. The next question, this person's used to working out with lots of the machines and cables and stuff like that. But because the gyms are all closed or they're not open the way they used to. Now they're stuck with a squat rack barbell and dumbbells and want to know if that's good enough. Well, here's a short answer. Not only is it good enough, it's better, but we break it down in that part of the episode. The next question, this person wants to know what the difference is between a false grip or a standard grip. While bench pressing or overhead pressing. So one of them, your thumb is under the bar. The other one, the thumb is over the bar. And yes, there are benefits to each. And the final question, this person wants to know what our best tips are for gut health. So we talk all about that. Also this month, one of our most popular fat burning programs ever maps hit is 50% off. Now hit stands for high intensity interval training. This program is designed specifically to produce fast results in a shorter period of time. It's a short program. It's about six weeks long. It's intense. The workouts are short, but it does burn a ton of calories. It is a phenomenal fat burning program. It's very popular. You don't need a lot of equipment. In fact, most people with basic home gym equipment will be able to do the whole program. No problem. Again, it's 50% off. Here's how you get the discount. Go to mapshit.com, that's M-A-P-S-H-I-I-T.com, and then use the code HIT50. That's H-I-I-T-5-0. There is no space. Do that for the discount. I got something for you. Oh, for me? I just hijacked you. Oh my God, I'm excited. Sal is so excited. He's got my voice through. I just hijacked you on that one. What happened? Oklahoma judge awards Carol Baskin with Joe Exotic's Zoo. That bitch Carol Baskin wins again. He's never going to survive financially after this. Never going to recover financially from this. Did you see the meme going around? What did it say? It said, who would have thought Tiger King was the most normal thing in 2020? Oh my God. Yeah, right? Oh, that's so perfect. I learned a lot of things from watching that. For example, all it takes is meth to turn a straight man gay, apparently. That's all it takes to get him to do. Meth and tigers, bro. Oh, sorry, and tigers. Yeah, you forget the biggest component. Meth and tigers. And your tigers may be more alluring than the meth, dude. OK, so there was another thing, too, about this, right? So the sheriff from whatever county it was that she's from was talking about, like, the will, how it was obviously, like, totally, what's the word for that? Not forged, but fabricated. Yeah, like, so they're looking into that as well. Meanwhile, she just got that awarded to her. What a sting. What a salt on the wounds for jokes. She won a bunch of money from him and he couldn't pay her, right? So that's probably what happened. That was the last thing he wanted to happen was his zoo go to her. Dude, I didn't understand it either. Like, he has tigers in captivity. Yeah. And she has tigers, yeah, in captivity. Yeah, there's literally no difference. How was she saving that? Yeah. I mean, he played with the little tiger cubs. That was the difference, I think. Speaking of animals, you guys have been parks, right? Parks in neighborhoods or whatever. No, I avoid them like crazy. Ever since they passed that law against you. Yeah, just like that. Two miles of parks. We won't talk about that. Of course, rules, OK? Legally, I'm not allowed to talk about that here, OK? No, but the most aggressive animal by far at a park is a geese. Oh, geese. Oh, yeah, geese. Oh, muscles. God. Man. Dude, they are territorial. Dude, one of them tried to bite one of my kids when I was at running camp. Did you see the barstle video of the old white guy that was walking some geese? Yeah, it was just flying. Yeah. It makes sense. Across the street. They're frightening. So for me, this is how I listen. I wouldn't actually do this, OK? But when I'm at the park and we go to the lake area, and then the geese comes up and starts posturing, I'm just thinking in my head like, come on, bro. Yeah. Yeah, I dare you. Yeah, bring it. I did jujitsu and you're pretty much all neck. So I'm pretty sure I can choke you pretty easily. Hey, turkeys do that, too, man. Like, we've had, we have a lot, a big turkey flock, or whatever the fuck you call it, but I don't know. I don't know what the term is, a murder of. It's called a gobble. It's a murder of fucking turkeys. No, no, it's a gobble. A gobble. No, I just made that up. No, I didn't believe you at all. They're flocks, aren't they? But yeah, anyways, they're flocks. They won't get out of the road. They like, they try and like, they hiss. I'm like, what is this? How does it do it? I'm like, it's a weird, gross sound. Dragon. Yeah, what are you guys? Listen, you're like Thanksgiving dinner. Get the fuck out of here. You know, like with the balls of these things. Bro, I was driving with my son. I was taking my son home from school and out of nowhere. Like we're just cruising. I'm not even going fast. I'm going like 35 maybe cruising. And a bird just flies down and it hits my bumper and bounces off and flies away just for no reason. It's like flew from up here, don't flies out, and goes up and my son looks at me like, what the fuck just happened? He didn't say that because I wouldn't. Oh, that happens all the time. You have like a really big window. Like birds just like suicide. But this is my car and I'm driving. And so I'm like, my son and I are coming up with reasons for it. And he says, he says, I wonder if he was showing off to his friends, you know what I mean? I wonder if him and the birds go up there. I dare you to go down this. I'll do it, bro. I don't care. I dare you. And he's like, fly, triple dog dare me. And everybody's like, yeah, you're a badass. That's probably what happened. Had another great workout with you. We haven't done enough workouts together. It was really good. Yeah. I mean, he's probably number five at this point. It was. You know what I keep learning, though, from these workouts we do together, now that we've done at least five of them? Yes. Doug, by far, applies the highest intensity. By far. All of us seem like we're trying to. He has a lot of rage still in there. You know what I'm saying? I feel like he has something to prove. You know what I'm saying? A bunch of trainer buddies, you know what I'm saying? He's got to be like, he can't go into the workout weeks off. It's been proven, Doug. He slams those weights. You don't have to do it anymore. I'm just serious about what I did. I know, man. Oh! I always look at him, hey, it ain't that serious, guy. No, man. It's not that serious. This is like a vacation workout for me. All of us are like, you know, each one of us is like, every day is serious. My knee, my hip a little bit. I got a headache, you know. I don't. Ah! You know? Ah! That's enough. Bane's probably out of his neck. It's probably why he looks the best. I know. By far. Still at it. Doug, you do look like you've put on a little bit of lean mass, though. That's good news. No, are you flirting with Doug right now? No, no, no, no. What am I doing? Yeah, what's different? Consistency, really, for me is just going regularly on my workouts. I've been doing maps anabolic. I'm in phase two now. You love that program. I love it. You always circle back to that one. Like I said in one of my posts, I've done it probably over 15 times. Doug's one of the first people to follow maps anabolic. He was one of the testers. I'd like to think I was the first person. Yeah, well. I am maps anabolic. It's pretty much my idea. That's how I named it, by the way. I was like, I like maps. I came up with the acronym, right? Muscular Adaptation Programming System. I was like, this is perfect. I need something else. Doug obviously looks anabolic. So I put the anabolic at the end. Hey, I wanted to ask you, since you're the guy who follows the stocks all the time, what do you think is going on right now with the stock market? It doesn't make any sense. Isn't it weird? It's still up, huh? You got it. It's like getting record high. Bro, you got in the hell. You got coronavirus, then you have record unemployment, business to shut down. Then you get all this other craziness that's going on. Riding and yeah, hell on earth. And the market is just bing, bing, bing. Weird. That's the strangest. I don't get it. Weird. So I have a lot of family and friends that are, this is what they do for a living, right? They do investments. And they're all like, dude, take your money out. This is weird. It doesn't make any sense. Something's going to happen. The bottom's going to fall out. And they're even saying this. Well, wasn't it you who, I think you said this on the podcast that Warren Buffett is like. He's 45% liquid. 45% liquid right now? Yeah. That's the most I've ever heard him liquid before. Yeah. So that means he thinks that the market's going to take a crap. So he took out a lot of his money. He has it in cash. So who's getting the most spikes as of late? Like what industry? Zoom. Well, yeah. Well, of course. Zoom, you know what else crushed? Recently, gun manufacturers exploded. Oh, everything is though. But that makes a lot of sense. You name it. Johnson and Johnson, like any sort of like shampoos and soaps and canned foods, like all that stuff. All tech, like Zoom. Zoom, I think, recorded like 100 and something million over their quarterly projections. The thing is, though, and even the article I was reading was like, they just know that they can't keep up, keep that pace up. So I mean, it's got to come back down. The stock price right now is based off of what they're doing. And they're not going to keep that rate going. I don't know, man. I know that the Fed keeps pumping money into the market. And so I feel like a lot of it is fake. Do you know what I mean? Like temporary. Yeah, like there's going to be a bubble. That's going to burst. But some of the stuff makes sense. Like I said, the gun companies, record sales of guns since COVID. And now, of course, the other stuff that's going on. Yeah, the stat you gave the other day was what, 40% are first time buyers. That's a lot. So the statistics I've read so far are that 40%. So first off, gun sales have exploded. These are some of the highest rates we've seen a long time. And this makes sense. Any time there's uncertainty, gun sales go up. Or if a Democrat gets elected, that actually drives up gun sales, too, because people are afraid. People think they're going to take them away. Yeah, or something like that. So gun sales exploding. Obviously, there's a lot of uncertainty going on. But the statistics I saw show that 40%, as much as 40%, are new first time gun owners. And 40% of those owners, so of the new gun owners, 40% are women. Oh, wow. So women are buying guns at record levels that they haven't seen in a long time. Yeah, so. Do either one of your guys' wives have guns? No. I've taken her to the range once. But that's no, no, she doesn't have a gun. No, no, no, but we've gone shooting and we passed the test. And we're probably going to end up getting her a firearm. Her dad likes to go in practice. And so it'd be something fun for them to do together. I also think if you own a gun, you need to be very, very well versed. It makes no sense to have one and then not train on a regular basis. But it's something that she enjoyed a lot. And I'm like, this sounds like a fun hobby. And I mean, it's a play for anybody who's never done it before. It really is a lot of fun. It's a lot of fun to aim at a target, hit it, and work on your aim and operate the thing. It's, you know, whether you believe in self-defense with it or not, it's actually a pretty fun thing. I went bow target shooting the other day. Have you guys ever done that? Oh, I've been getting into that a lot, actually. Really? Yeah, I just ordered a compound bow. I've been doing that with my kids because they have, we have a target kind of set up in our backyard. And this is amidst the whole COVID thing, it's like I'm trying to find like physical things to get, you know, in my backyard that it's not, doesn't take up a lot of space. And so we have like a section of our yard that's just devoted to like BB gun targets and bow and arrow type targets. So I love it. Cause it's, I like that even more because it takes a bit of skill and it also, it feels zen. Like you really have to like focus completely on the target and your breath and your body and you're really present in that moment. And it's just like, I don't know, man. It's quite an experience. I've never done it before. So this was my first, I mean, I've shot him here and there but I've never gone to a, you know, target place or whatever and we went to an outdoor range and my father-in-law has, you know, he loves doing it. So he had an extra bow. And, you know, one thing he said to me was like, get really good at firing the exact same way every time. Stance, position, and that'll give you accuracy. I have a hard time seeing you shooting a bow. Why? I don't know, it's an athletic thing. Really? Yeah, sure. I think it's really well. What are you talking about? It's an athletic thing. Bro, listen, I beat both you guys at horse. It's all the hardest stuff. If his hands only have to go in the T-Rex position here and then forward, he's like a genius. He's like amazing. Anything. First of all, I don't do stuff like that. This to here. This to this. What are you doing? That's it. Anything that requires the lower and the upper one. That's what I'm saying. Like a shoot a basketball, throw a dart, arm wrestling. Listen, I'll give you guys that horse. It's all the carnival shit. I want a car off of Adam. For shooting. For shooting. Okay. I get hit up all day. I get hit up on that all the time. We're not rich enough. That was the most amazing thing I've ever done. He was so confident too. He's like, I'll buy you a car. Still to this day, you could do anything. I mean, you could become president, whatever, dude. But you making that shot was the most impressive thing I've ever seen you do. Dude, how do you prevent, do you see my arm right here? Do you notice a little bit of the discoloration? How do you prevent the string from hitting your forearm? Oh yeah, just technique. That does happen though. I mean, they have like this leather thing you can wear in your arm if you're your little girl about it. Yeah. I take the I take the knee pads on and everything. Let there just lining it up better, you know? Well, I mean, I have a big forearm. It gets in the way. Wow. That's how it is. Dude, you know what? You know where I went the other day? So I've never done this before. So, you know, I have two kids already, right? My youngest is 10. I never did the full anatomy scan ultrasound. Oh, that's a little weird to me. It is. What did you think? You're such a softy. I feel like you would get all mushy about it. Oh, so when we went there. I was weirded. Oh, Jessica got so emotional afterwards because this is her first, you know, her first baby. And apparently this is a common fear that some women will have where they're, before they feel the baby, they'll be like, is there even a baby in there? Oh my gosh, what's going on? So we did the full anatomy scan and then after when she saw the baby in there moving, you could see the arms and legs and everything. Oh, it makes it way more real. Oh dude, she cried and I hugged her and it was so awesome. But seeing, you know, my kid in the womb moving around and then they did this 3D like picture of the baby's face kind of from the side. And it kind of looked like me a little bit. I saw a little bit of my features, you know what I mean? That's what was weird to me. Really? Yeah, it's a little too alien looking, you know? Like, I mean, it's cool that we had the technology to actually do that too. So did you tell them ahead of time that you didn't want to know the sex? Cause at what point you'd have to be like, okay, now you gotta look away, right? No, so I did. I said, you know, we both said that we want to, we don't want to know the sex. So, you know, avoid telling us or avoid showing us. Yeah. He went through, did the whole thing. I couldn't tell if it was a boy or girl. Now, was that a thing that you both agreed on and wanted to do or one more than the other? Or you both were like adamant about, I don't want to say this. So I originally would want to, would have wanted to know. I did it with both, right? I knew with both my kids. But she said, you know, I think it would be more fun to wait for that. Plus we're, you know, we're trying to do, we're having the baby with a midwife. And so that whole process, and she's like, you know, going through all that, I think it'll make it, it'll drive me more knowing I get to see the sex of the baby. So after she said all that, I was like, you know what? I like that. I like the waiting. I think that's going to be such an exciting, you know. Can we throw you the gender reveal party? And then I'll just like get a can in and blast off like a pink smoke. But I'll tell you what, the experience this time around is different for me because I already have two kids. Again, like my youngest is 10. And, you know, the infant baby toddler state, actually all the stages, but I remember these stages because my kids are still kids, but they're out of those stages. It went by so fast that now I feel like I'm going to cherish it and be way more present. It's kind of funny because that's what, you know, I talked to my parents about that same fact, right? Because they get to be grandparents through where they watch, you know, the kids, they appreciate every minute of their time with them at like certain stages. And they keep trying to like tell me about that as I was going through it. And it's, I could totally see that if it was later on now where, you know, I had another one. Oh yeah, I think a lot of that is just being older and wiser, right? Yeah, that's part of it. Because I went into this being like that. Like that's important to me to be a part of every mile. I've been in a milestone and I've been videoing and logging everything that he's doing because, and I know it goes, I mean, everyone says it goes so fast. Well, don't you see, like your son now is, he's getting close to one, right? Yeah. Do you look at pictures of your son when he was like two months old and go, whoa. Oh yeah, no, he looks totally different. I mean, his Instagram page is, and I've done it like really systematically so you can really see like a consistent progression. So I do about six to seven videos and pictures of him between each one of his month checkups. So basically once to twice a week, I'm posting something of that timeframe of his life. And then I do the eight month, the nine month, the 10 month photo of him. So when you go through his page, it's like a perfect timeline of that. So it's wild to go back and already do that. So. That's cool. But I think it's so neat though that we have, I mean, that's so cool that he's gonna have that when he gets older that he can go back and kind of like scroll through all that. It'll be wild to see yourself like that. And I hate to admit this, but it is true. I'm probably gonna be a better father this time around. I'm not saying I was a bad father before I was just young. Now that I'm older and I went through it, I know I'm way more patient, that's for sure. And I know how to control the insecurity urges that I think a lot of dads get, right? When you get a baby, your instinct is like work all the time, need to provide, need to be fine. And as I'm older, I'm realizing, okay, I also need to prioritize time spent with the family. Well, you're a lot more established too. Now, you're so self-aware. So, are there specific things? And your kids both turned out amazing. Like you obviously had a home run with both of them. So even though you're picking yourself apart that you'll be a better father, are there even actionable things that you can think of right now that you're like, I could have done this better with my son or I could have done this better with my daughter. I'm gonna make sure I do that. Can you even think of anything like that? Oh yeah, absolutely. Number one, so in my early days as a father, I valued being there for moments. They're doing a play or they're playing a game or they get an award at school. I was at every single one of those. But I was not super present on the day-to-day making lunch and breakfast and helping them with homework and that kind of stuff. I just worked a lot, right? Now that, especially after I got divorced and my kids were with me half time, I do a lot more of that now. And I realize how important those things that you don't think are a big deal are because you're actually a part of their life. You're really a part of life when you do all that. So I'm gonna be way more involved in everything versus how I was with my kids. The other one is temper. I was way less patient as a younger father, more likely to lose my temper and get frustrated. And now it's just, and it's funny, I see it with my parents. Like I see, especially when my kids were little and my parents would babysit them, they would do shit to my, they would say shit to my dad or my mom. And I think to myself, like, I would not be here today if I'd said that to my parents. How did they get so patient? You know what I'm saying? I can't even believe it. I remember one time, I think my son threw his food at my dad's face and my dad laughed. I was like, whoa, who's this man? If I did that, this would have been crazy. Backhand crush. Now, Justin, are you, so you and Courtney, do you think that there's like certain things that she just kinda owns with the kids and then certain things that you kinda, cause that's one of the things I'm going through right now is obviously Max is still really young and I'm starting to pick up on things that like, I take the lead more on or she takes more lead. Are there very distinct things in your relationship that she kinda handles all the time and then you always handle? Yeah, and I think we've learned that together, like what our strengths and weaknesses might be and where to step in and where to help. And I'm always just looking at where I can be most effective and help in terms of helping them to develop to be more better behaved and more examples of better humans than I can. But mainly it's, I mean, it's kind of almost like 50s-esque, typical kind of stuff where she doesn't like a lot of the disciplining. She'll do it but has a different way of doing it and then it leans a little bit harder on me to be a little more stern and to have them experience things themselves and really teach themselves more than intervening. So we kinda go back and forth with that. But she knows that like her, she has more of a propensity to kind of intervene and get involved and try and like- Like help? Help, yeah, she's a big helper. Like that's, I mean, she's a nurse. So it's like she just oozes empathy. It's just like, you know, something I love about her. But also it's like I try to use moments as like teaching moments when they occur. And I try to make examples and then try and then it's taken a while to build the kind of relationship where we know like, okay, if I'm taking this lead and I'm going in this direction that you're gonna back and support me in this and there's no division in it. And so we've kind of worked all that out. I teach them, you know, how to be more helpful to help her and like to contribute and clean and do, you know, all these things around the house and be an active member of the family. And so like responsibilities and, you know, self-sufficiency. And so I mean, that's a lot of what I'm kind of implementing with my kids. Did you have to, did that take years to iron out for you guys? Because I feel like that's going to be one of the challenges that Katrina and I have. Like Courtney, Katrina, you know, bleeds empathy. And, you know, and again, like you said, I love that about her. Like I can rely on her to be, I'm like almost emotionless, you know, I'm terrible when it comes to that. So we make a great balance and a team. But because of that, I'm probably the one who's going to be more likely to push him, make him, you know, allow him to fail and get up on his own, you know, where she would be more to swoop in and help or rescue. Was there, you know, a rough patch at the beginning with you guys and then you eventually kind of saw eye to eye on that? Yeah, there was moments where I would have a tone in that she didn't like the tone of voice that I would use with the kids and always felt like I was a little bit too, you know, commanding and too authoritative. And so I had, and that was hard for me because in my opinion, in my experience, that's how I responded well to my parents. And like I needed that sometimes to shake my train of thought. And to her, it was like, oh, I can't believe you were, you know, you're so hard on them all the time. And so we'd fight back and forth. Well, I'm doing it for a reason. And they, you know, they need to be tougher about this. And so I've learned to listen more when she subtly points it out now to where like, I really do listen when my voice starts to get to a level where I've been just constantly barking at orders out there. And like, so I've learned how to calm that down. And she knows how to weave through that without getting me upset. Or I know now how to check them without getting her upset, you know. And so it's taking time. Dude, it's the, you know, mom and dad roles are both super important. I watched a TED Talk. There was this lawyer, this woman lawyer who was talking about how fathers are so poorly represented in like child custody battles and stuff like that. And she said that some of the questions that they'll ask the fathers to test how much you know about your kids whenever they're going, cause she said nine out of 10 times, if they fight over custody, the dad's going to end up with every other weekend, you know, type of thing. If the mom really pushes it or whatever. And she said, one of the things that they do is they'll ask the father questions like, you know, what's the kid's teacher's name? You know, at what time is their doctor appointment? What's their doctor's name? Stuff like that. And the dads would be like, fail. Yeah, I don't know. And she said, and she said, and so the way I would defend them is I'd get up there and then I'd ask them questions like this, if your kid could have any superpower, what would it be? What is your kid most afraid of at night when they're scared? And she said, their fathers and mothers typically know different things about their kids. And when she would ask those kinds of questions, the dads knew right away. Oh, I know what they're scared of. What an awesome experiment. Bro, I watched this Ted talk. That's great. The Ted talk made me emotional watching in the beginning because she's really talking about the value of a father. And I think a lot of times as dads were told that we're not, sometimes we were told we're not as important. And I get where some of that comes from. There's a lot of men that just aren't involved. But for those of us that are involved, it could be a little hurtful because I mean, we are very important as well. It was a really powerful video. Anyway, did you guys see that Magic Spoon changed their formulation a little bit? Again? No, so there was a little bit of confusion around, they changed some of the fats that are in their product. And I asked Max Lugovir about this. Max's, the dude is, I love the guy, I love how he... Well, it's also who introduced the brand to us. Yeah, and I love how he talks about nutrition or whatever. So they went with a type of oil, I think it was sunflower oil. And a lot of people were upset about that. And so I told him, I said, isn't that a bad oil? And he says, no, they use high oleic oil, which is healthy for you. It's got lots of mono and saturated fats. It's very chemically stable. And they also said, he said it makes it taste better, which is why they did this. So they're constantly changing the formulation, keeping it healthy, but trying to always improve its taste because I can only imagine how difficult it is to make a cereal that on its own has... I'm amazed at what they've done. And I have tasted the difference every time they roll out a new formulation. And it has been improved substantially. Each one of the flavors has improved dramatically. It's funny, because I saw something, I don't remember where I saw this, but I guess we always talk about blueberries being the best flavor. And I'm always trying to make sure that we're stocked up with the blueberry and all this. And I guess there's this other podcast out there with Chris Jericho, remember the old wrestler? Oh yeah. Chris Jericho. Yeah, that's right. He's trying to say that he's gonna buy out all the blueberry so he could stockpile it himself. Oh no, we're gonna have a war. Yeah, dude. No, I'm coming for it, Chris Jericho. Yeah, don't challenge Justin to a blueberry. Oh, I'll eat you out of the house. Yeah, I'm glad you finished that sentence. Yeah. I will eat some. Oh my God, that could have gone horribly wrong. Hey, Mr. Jericho, you don't wanna challenge Justin to a cereal competition. Yeah, that's the last thing you want to do. You're going to lose. You're not gonna win that at all. I'll put you in a position. Dude, so UCLA just got a ton of funding to study terpenes and their effects on the body. You guys know what terpenes are? Yeah, part of the weed. Yeah, it makes its taste a certain way. So terpenes are found in lots of different plants, right? Terpenes, like one is called limonelle, I think it's called, you find that in lemons. So it gives it that lemony smell or whatever. Pine has a particular type of terpene that gives that pine smell. It's just the oils that the plant releases, right? Yes, and what they're finding, because again, they got funding for this. I forgot how much money they got, but they got it quite a bit. What they're trying to find is why, because now study is showing that terpenes, in combination with cannabinoids, or even by themselves, have effects on the body. In fact, I read the article and it said that, because there's always a speculation in terms of cannabis, right? There's like sativas and indicas, and oh, sativas give you more energy. Indicas relax you a little more. A little more sativas might make you more anxious. But then if you have a sativa and an indica that are identical in their cannabinoid profile, sometimes you still will get like these reports of different effects. And they're saying now it probably might have more to do with the terpenes that are in there. Well, I remember when we were doing work with Dosis, and we interviewed, I forget his name, but the CEO, right, Dosis, I mean, this was a while ago, a few years ago. And they were the first company that I'd known that were really manipulating all that because they were starting to connect the dots that it actually had more to do with how we felt afterwards than what everyone else had said before. Because up to that point, it's always been about CBD, THC, what are the percentages and the levels? Is it more indica, is it more sativa, is it a hybrid? And that was all we really talked about, but it sounds like there's more and more research coming out that the terpenes have a major impact on that. Yeah, so we may find either medicines or treatments in the future that may be just terpenes. You know what I mean? Where you inhale a vape or... Which makes sense to someone like me who's been smoking weed for quite some time. And you have these moments where, and I'm sure anybody who has, can relate, is sometimes you get a strain, you're like, wow, that just felt amazing. And you just love it. And then you tie it to the name. Like, oh, it must be that purple kush was so amazing. And it's like, probably there's a lot more going on that you just got this perfect combination and then it paired really well with your body. Yeah, sometimes you're super paranoid or like you're amped or a little sleepy. The names, dude. Stoners are funny. That's the way the name is playing out. Girl Scout cookies, you know? Fruit Loop cereal. Are there any strains? Dubonic, chronic. Yeah, did you ever... Was there any strains in particular that you found that just didn't work for you, Adam? Like, is there a strain? And like, you know, I don't like that one. Well, some really heavy purples I don't do really well with because they'll just make me really tired It's great if I was trying to have it before bed, but, you know, for the most part, everything works pretty damn well with me. You know what I'm saying? I like them all for all the different reasons because there's certain things that open up this creativity side of me. There's certain strains that give me energy and like I could almost go, even though I don't like working out on it, but I could because I get energy actually from it. There's other ones that kind of make me in a, you know, laughy, kind of giggly, enjoy watching a Netflix show or like you knuckleheads watching cartoons, like, you know, that type of stuff. Like, so there's never been a strain that I've had and I was like, like, I know you have, it's white widow for you, right? Do you remember that? Yeah, yeah, I do remember that because I actually like whites. I like white rhino, white widow. I like those strains, but I remember the first time that you shared that that you had. And, you know, I would challenge you that it might have been just a bad experience. And so you're like written it off. No, I've had, so I've had white widow three times and each time it's giving me, now I don't know if it's because the first time was so bad that I'm anticipating what's going on. But I told you guys, I literally, this has never happened to me on cannabis. I thought that the FBI was outside of my place and that they were trapping the sewers. Stealth choppers. So I couldn't flush my weed down the toilet and I thought for sure, and they were on the roof. I felt like they're on the roof. And you're like 30 something years old. Oh, I was an adult. I was like 30 years old. Totally, totally freaking out. You're the only two weed nerds I've ever met that can like explain differences between strains and all that. Like all my friends would just do it and smoke a bowl. Yeah. That was the extent of my knowledge of marijuana. I mean, that's really the listeners that don't go all the way back to the beginning. It's actually, well, I mean, if it wasn't for that, mind pump may have never happened because what originally connected Sal and I was I had never met a fitness person, someone who is really passionate about health and fitness and then also well versed in marijuana. Just at that time it wasn't popular. And we're talking six, seven years ago and I was in the midst of running the cannabis club. So I was in the thick and thick of it. And then going into it, I knew nothing. So I remember the first day that I took the opportunity to run these facilities. I went straight down to Barnes and Noble, bought a stack of books and started reading and became fascinated. I started to learn all the parallels that the plant had with the human body and the way it's fed. And I'm like, oh, I just started, I geeked out and just started going deeper and deeper into it. And I remember when Sal and I first started talking on Facebook, most of what we first shared before we shared any fitness information was strains that we liked or what we had tried. It's the science. Yeah, yeah, yeah. So that was really what connected us originally. And that was like, I was like so enthralled that I was like, oh my God, there's another fitness dork that is also a weed dork. I didn't even know that existed. It's so funny. It reminds me of when I talked to people that are really into wine, the sommelier kind of a thing. I wonder if there's like a job for a person like that in the weed. Oh, there is. You know, absolutely. I mean, the bud tenders, and I forget what the more formal name is for them, but it's a lot like that. It's very similar to that. And there's a lot of companies now. In fact, I have a friend, a friend of a friend, Ryan, who has actually created one of these companies where they actually do food and wine pairing with the different strains. So you'll have a strain. You'll take like two puffs of it, then you'll eat something, and then you'll go to the next course, and then you'll have that. And so, yeah, no, there's definitely people that broke it down to that level where they pair it with certain experiences. There's one strain has a special place for me, Jack Herrera. That's considered an heirloom strain, right? It's one of the first strains that they started breeding with other strains. That one has a special place for me because that's the one that I had when I came up and created MAPS anabolic the first time. I was up until four o'clock in the morning creating this program, and I was on. So that one's always got a special place for me. Dude, I gotta tell you guys, I have to make an admission. I got bamboozled recently. What? You got hoodwinked? On like, it's not like ant powder. No, no, no, no, not a supplement. No more ant powder? Not a supplement. I don't wanna talk too much about stuff, about what's going on, because again, we're trying to make the point that actions are louder than words. But I got bamboozled and I wanna share this because this is happening a lot right now. So I saw, there was a tweet that's been shared by people. They screenshot it and send it to each other. And in the tweet, it's like Antifa, and it says like, we're gonna be, I'm gonna paraphrase, but we're gonna be going into suburban neighborhoods next and robbing suburban homes or whatever. So of course everybody freaked out. Like if you're reading that and you're... Oh, that one got me too. Oh yeah, and it did for me too. I got heightened up because I'm thinking... Wait a minute. You're going to neighborhoods? Like this is becoming crazy, right? So I got a little heated. I got emotional. I started to feel myself get a little bit, whatever. And so when I calmed down, I did some research and it turns out that that tweet was put out by a far right white supremacist group. And what they're trying to do is they're trying to use fear to manipulate the other side. And then I read an article, and this has been happening for a long time. And it's important that we communicate this because by the way, this has been happening since the Cold War, right? Since the Cold War, countries have messed with each other and tried to cause unrest and division. America's even done, our CIA has done it many, many times, right? But today we have social media, which is just, it's accessible to many, many individuals, almost impossible to control. Ever since social media became popular, it's been a ramped up. We know that the Russians were investigated for how they affected the election. And it turns out, Trump wasn't working with them, but they still were trying to affect the election. Just look at all the PSYOP's protocol. Yes. Just look into that, is all I have to say about that. And it's very interesting to see that. And again, like you're right, it's been like every country has this type of division where they manage that. They try to create this civil unrest amongst one of their competing countries or enemy countries. That's how you weaken them, right? So how do you go to, how do you weaken a country without going to war with them, which is expensive and deadly? And if both countries have nukes, nobody wins. So they do this psychological warfare and it's well documented. This isn't me making something up. And so be aware because a lot of the tweet, all the really scary tweets and memes and shit that you're like, well, I can't believe this is happening. Many times those are other countries or nefarious organizations whose goals are not to get one side to win or another side to win. Their goals are simply and purely to create unrest and division. And I want to make this statement and I want to make it very clear. It's the vast majority of Americans are good people. Most of us. Yes. Most of us are good people. Most of us want the same things. We want safety. We want freedom. We want to take care of our kids. We want to have opportunities. We want to be friends with people. We don't want to be afraid. That's most people and it doesn't matter what color you are. It doesn't matter if you're a police or whatever. And there's more of us than there are of bad people. But a lot of this stuff that's coming through social media and by the way, one of the most powerful methods of manipulation and again, you can read how they do this. This is again, this is not, I'm not making this up, is to take a real issue and inflame it. So they're not going to make up an issue. They're going to take a real issue that people are already like angry about and then they'll fuel the shit out of it. And so what we're seeing is a lot of that and you're seeing that a lot. And so you have a lot of anger and then they come in and then they push to create violence and to create. And then yeah, and then it gets used in other directions which it's just, oh my God, it's so frustrating to see. It gets totally hijacked. I've seen videos now where there's protestors and they're angry and they're chanting and then some random people show up and start the riot, they'll throw the match or they'll break a window and then they'll disappear and get people kind of into- They've used movie clips and some that I've seen in terms of like where they've shown riots and the different things from like other instances or movies and use that to fuel more enragment amongst everybody. We need to all just, there are definitely ways to change things by working together through peace and remember, there are more good people than bad and we just need to remember that stick together and try to control. Cause when your emotions are running high and you feel hate and you feel fear, you are the easiest to manipulate. That's rule number one, you wanna manipulate someone, make them feel scared and angry and then you can twist them and get them to do kind of whatever you want. First question is from Mrs. Lyft to Hunt. Why do I struggle to put weight on my squat? I am a long, lanky build and have tried different stances and cannot break 300. That's a really good question. There's a lot of reasons why- It's not fair. I was told people have a dissonance. Yeah, it's true. There's a lot of potential reasons why your weight might not be going up. So I'm gonna talk about the most common ones. One of them is your workout programming might need to change. You might be doing the same stuff over and over again. It's not working. Maybe you're doing too much or too little. Maybe you're stuck in a rep range. So move things around a little bit. The second most common reason is believe it or not, lack of stability and mobility. That will oftentimes prevent you, especially if you're lifting decent weight, you're squatting 300 pounds. So I know that you at least know something about squatting. I mean, that's not nothing. 300 pound squat is pretty significant. So that tells me you know how to squat. You've been pushing yourself. What might be preventing you from moving up is that your body senses instability. It senses lack of mobility and it just won't allow you to get stronger. I mean, I'll tell you a story. I had a client once that hired me who was experienced. The dude was pretty built. We would have conversations at the gym. I must have impressed him because he decided to hire me. And I was, at the time, I was a younger trainer. I remember thinking like, well, this big dude is gonna hire me. That's pretty cool. And his main goal was to get his bench press higher. Now his bench press was, I don't remember what number it was stuck at, but it was significant. It was like 350 or 360 pounds, something like that. And so I remember talking with one of my other trainers who was really experienced. And I said, what should I do? And we talked about programming. And he said, try working on his shoulder stability. So oftentimes that's the problem. So he came and saw me and I did very basic shoulder mobility movements. Rotator cuff exercises and shoulder mobility stuff. And within a couple of weeks, he added like five or 10 pounds to his bench press that he'd been stuck at forever. And it was all because his body was more stable. So he was able to exert more force. So if you're not doing regular mobility work, that could make a huge difference. There was also the possibility nutritionally. So, and this happens to me a lot when, you know, when you get back, and when you get into training, and if you're, especially if you're dieting to lean out or lose body fat, and then you're also wanting to increase your squat strength, that's hard to do. You know, at one point, your body adapts and gets as strong as it's gonna get for the amount of muscle that you have on your body. You've got to a point where you're getting, you're generating as much output as you can for that. And you literally need to build more muscle to get stronger. And if you're not feeding the body enough nutrients to build more muscle, it's really tough. And that's not to say that somebody can't be in a calorie deficit or following maintenance calories and see strength gains. And I would always go to my programming first. But if you've done a really good job, let's say like you work and cycle through the maps programming, which we know what that looks like. And you're still struggling with putting on weight on the bar for your squat. The other thing I'd ask you is to look towards your nutrition. And have you gone on like a mini bulk and actually tried to increase calories? And this is very common for a lot of my female clients. It was always really difficult for me to get a client that was female to, hey, let's increase calories and put some weight on. Most of them come to me and be like, Adam, I want to lean out, I want to lose weight. And they're always eating around 1,500 calories. And I'm like, hey, let's boost you up to 2,000 and really push the strength component. So I would actually look there too. So if you haven't looked at the programming, I'd look there first, then the next place I would look is actually my nutrition and actually try putting yourself on like a two-week calorie surplus and watch what happens to your squat. Now, Justin, you have a really good squat. Are there complimentary exercises that you have found that contribute to your squat more than others? Or nutrition like cheese. Yeah. Yeah. I think too, for me, it's changing up the protocol and changing up the acute variables. So a lot of times, if I'm not as connected in my squat, I'll do pause squats. If the problem for me is digging myself out of the hole. So I'm at the bottom part of my squat and I'm having a hard time digging my way back up, that's gonna be a focus of mine. And so sometimes I break it up almost like a power lifter where I'm looking at the different parts of the lift and where I can improve those specific parts of the lift. So that would be pause squats, that would be one of them for me. But also just taking the time to then change it up and focus on unilateral training. That's something that I tend to do when I have, when I'm in a rut in terms of progressing on my squat, I take that as an opportunity to then do what you mentioned in terms of mobility-wise, but also apply exercises in that direction where I'm in a split stance, doing lunges, I'm doing Bulgarian split squats, I'm doing unilateral type exercises to then really regain that stability, to then go and apply to my back squats. Next question is from Cure Steve 07. As someone who has gone to a big box gym for years, I have struggled during this quarantine. I am probably used to doing way too many isolation movements, but at present only have a barbell, weights and a squat rack. Can I solely use this equipment and still make progress by focusing just on compound movement? You'll probably make more progress if you do that. I mean, I remember that was one of the greatest shifts in my own personal physique is when I stopped training all, I mean, I was notorious for coming to the gym and doing two or three machine exercises to warm me up. You know, I was like leg extensions, leg press, you know, chest fly, peck deck, I would do all these machine stuff. In fact, there'd be many workouts where I may not even hit dumbbells or barbells. And one of the single best things I ever did was switch over to purely barbell training and with a little bit of dumbbell training to compliment that. And one of the cool things about once you commit to that and you make that switch, and what I love about that now is I do way less to keep the physique that I used to bust my ass in the gym for an hour and a half doing 15 to 20 different exercises. I can go in the gym now and literally do four or five exercise, maintain the physique that I like to maintain, and with half the effort, because of the choice of exercises that I'm doing. So, man, I think it'll greatly benefit you if you discipline yourself to do that. Free weights are superior. And now I'm not saying you shouldn't do machines, I'm not saying, but if you had to pick free weights, crush machines for a few different reasons. Number one, when you get in a machine, your body has to follow the machine. You have to follow the range of motion of the machine, the path of movement, you have to follow the machine itself. Free weights always follow your body. Doesn't matter if you're tall, short, how you move, it doesn't matter. The free weights follow your body. The second thing is that the variety with free weights is insane. It's absolutely insane. I can train my entire body with more exercises than I can use with just a pair of dumbbells, a barbell, a squat rack, and adjustable bench. I worked out, by the way, this is how I've worked out for the last, I don't know, 15 years, almost exclusively. And I've made the best progress and strength gains and muscle gains in that period of time. This is how bodybuilders train for the most part until probably the 80s. You know, one of the first fitness books I ever got was Arnold Schwarzenegger's Encyclopedia of Bodybuilding, and the vast majority of exercises per body part in that, and I had the original one, which was the older one, where all these dumbbell and barbell movements that you could do for the body, and that's just how I learned. Now, when I train clients, I found it to be the same way. When I got clients that do really well with free weights, it would trump, you know, 12 machines combined in terms of progress. So you're actually in a far better position. The fact that you're forced to rely on free weights is a blessing in disguise. Right now you may be thinking to yourself, oh, I don't have so much machines and this might suck. Watch what happens to your body. Yeah, the new stimulus that now your bodies can respond to, just watch what that does to your muscle development. I mean, it's just changing something up like that. If you're used to just moving only in a track and using these machines to really place you in position without stabilizing, without actively controlling your body embracing, it's a completely different experience and your body's gonna respond accordingly, which may be amazing for you. Well, this is also part of the reason why CrossFit exploded. Yeah. Oh, they had the best exercises. They did, that's what they did a great job of. And so, you know, and a lot of people got results and that's what turned other people onto it was, you know, we grew up in a time, you know, 20 years ago when I first got into fitness, barbell training had fallen out of favor. Deadlifting and squatting was very foreign. Yeah, you saw some people doing bent over rows every once in a while, but you never saw the squat rack busy. You never saw someone deadlifting in a 24 hour fitness. Ever, ever. Yeah, never, never, never, never. So, you know, it was literally, I mean, even as a trainer, I made the mistake of like categorizing those exercises as like a powerlifter. You know, I'm not a powerlifter. I don't train those exercises. So it wasn't until CrossFit did that become very popular. So that was something they did really, really good was they implemented some of the best movements in their training. Now, luckily for me, I learned these movements from again, these old muscle building books. And you know, there was a group of powerlifters that had a strong influence on me when I was a kid. And no joke, I was a general manager of a gym after having been a trainer and trained clients. And I would deadlift in the gym and almost, almost every time, a member would come up to me and say, oh, what are you doing? You're gonna hurt yourself. Yeah, you shouldn't lift it that way. And I'm like, I'm doing a deadlift. And they're like, a what? Like nobody did it. In fact, nobody did let deadlift so often that the plates that the gyms had were the hexagonal plates, which you know are terrible for them. The worst, yeah. Yeah, cause it misplaced them, you know, to put the bar down at shifts or whatever because nobody ever did them. I'd manage 30, 40,000 square foot gyms and you'd have one squat rack, maybe. Maybe you'd have one squat rack. Now fast forward, people are now squatting and deadlifting and overhead pressing way more than they ever did. Why? Because it just crushes everything else in terms of results. So I firmly believe most people's routines should be over 90% free weights and then maybe 10, five or 10% machines or less. Well, now we have squat racks. You can easily fold out from your wall. Where's your excuse now? Exactly. Next question is from Harry the K32. What is your opinion on false grip versus standard grip while overhead pressing or barbell benching? I feel as though I have more strength using a false grip. Yeah, so the false grip is when your thumb is not around the bar, right? It's on the same side as your fingers. What do they call it? A monkey grip or whatever. Monkey grip is what I call it, yeah. Okay, and it is true that if you, especially if you practice that way, you're gonna feel more stable while you're pressing. So you might wanna ask yourself why? Why do I feel more stable? It's because the placement of the bar on your palm actually shortens the lever a little bit. If you take a full grip, the bar tends to be a little bit further, just a little bit further away from the wrist. It feels like a longer lever. So it feels a little bit less stable. So I can see why people like to press this weight. You're also resting on the joint and not having to stabilize the forearms. Yeah, now here's the problem with that. It's way more dangerous. I've seen too many people drop a bar on their bodies that way and you're also strengthening a strange recruitment pattern by holding the bar that way. That's my biggest problem with it because now I go to use that grip in everyday life and pick things out. Like you're using your thumb for all those things. Why wouldn't I train and reinforce that same grip with what I'm doing in the gym? This is useless to me outside the gym. Yeah, yeah, absolutely. I believe the same way. So I used to press that weight for a long time because I see pictures of bodybuilders doing it. And occasionally I'll even do it now just for fun, but I retrain myself to feel stable and comfortable with the full grip because it's more functional, more stable. And like Justin said, your thumb is a very, very important part of your grip. And so you wanna strengthen that as well. If you wanna have strong hands, strong wrists, if you look at your thumb, there's that meaty part of your palm, that's a muscle. You wanna get that strong. That's important to keep strong. It helps stabilize your wrist, of course gives you a better grip and can prevent things like carpal tunnel and stuff like that. False grips change also a little bit. It's a splitting hairs, but it's interesting. False grips also change the recruitment patterns up in the shoulder they found. Just like wearing wrist straps. You start to change that recruitment pattern. Now, why is that important? Again, like Justin said, in everyday life, you're not gonna use a false grip as much as you're gonna use a full grip. It's better off training with a full grip. So I would say it's splitting hairs. I do both. It just kind of depends on the mood. I think I tend to default to the false grip when I'm really trying to move some big weight cause it does feel more stable and easy for me. But I also still, I mean, we were doing a heavy bench today and I was, I had a full grip. So I go back and forth between the two of them. It's, I think it's kind of a splitting the hair thing. Like if you feel comfortable doing it, you don't have any shoulder issues. It doesn't bother you anything. Making a big deal about that and saying that you're gonna hurt yourself or it's bad. There's a lot of other things that I'm probably gonna pick apart in your routine before I pick apart your false grip. You ever seen someone lose a bar in a bench press because of a fault grip, a false grip? Yeah, and you also gotta keep it in consideration too that the false grip is gonna help a lot of people that don't have quite the thoracic mobility or the scapula mobility and the ability to pull their shoulder blades back. So like when you do like an overhead press in order for you to keep your wrist in a neutral position, you have to really be able to get that bar back. Definitely. And so the ability to kind of break the wrist and get the elbows underneath is, you know, it's cheating a little bit. And you see that even my wrist or I have a false grip when I squat. When I squat, I've got an open or false grip when I squat because I don't have the wrist and shoulder mobility like I'd like to be able to get back there. So yeah, it's an area that I can improve and it would be better. And I agree with both of you, but it's definitely not at the top of the pyramid for me of things that I'm gonna pick apart on somebody as a routine. Next question is from, it's lean. What are your best tips for gut health? Rule number one, maintain good motility. Okay, what that means is you wanna have at least one full bowel movement a day. If not, you know, two bowel movements a day. Now I know a lot of people listening don't have a bowel movement every day. And in fact, even Western medicine doctors will tell you it's perfectly normal to, you know, only poop every other day or once every three days. But yeah, yes they will. And the reason why they say that's because so many people are like that, that they're like, oh, it's perfectly normal. Now here's why it's important. When you're not getting rid of waste on a regular basis, that can cause a situation where bacteria starts to back up and build in your small intestines. And you'll get something called SIBO, which is small intestinal bacterial overgrowth. Now we didn't know much about this not that long ago, but today we find that a majority of irritable bowel syndrome issues is due to SIBO. So when they test people, so irritable bowel syndrome used to be this catchall phrase where doctors didn't know what the hell was going on. So like, oh, you got stomach problems. We did an endoscopy, we did a colonoscopy, everything looks healthy, can't figure out what's going on, irritable bowel syndrome just means you ever, really there's no cure. It's just, here's your problem. You have a sensitive gut. But now when they go in and they test people with IBS or IBD or whatever, what they find now is that a majority of them have this bacterial overgrowth in their small intestines and what helps prevent that from happening is good motility. So I would say, number one, eat in a way that promotes that. And if you find foods that reduce that, then maybe stay away from those. And by the way, if you're prone to diarrhea, that doesn't necessarily mean you have good motility. This is something else I learned. Oftentimes, diarrhea is also a sign of constipation because the body's getting rid of fluid, but the real waste is kind of sticking and staying stuck there. Now, how do you get good motility? Individually, there's gonna be foods that might bother you, stay away from those. You'll probably know what they are. Diversity. Eat lots of well-cooked vegetables. This is important. If you want to improve your motility, vegetables can help, but cook them well. That makes it work even more. If you just eat a bunch of raw vegetables or not that much cooked vegetables, you might actually find more gas and, you know, distension and bloat. But if you boil them or cook them really well, that actually breaks them down enough to where you can eat a large amount and you have better motility. I think one of the keys to gut health is to first figure out what is potentially invading, right? So normally, if someone has, you know, irritable bowel syndrome or gut issues or SIBO, it's like there's something that is affecting that, that you're consistently eating. And more often than not, it's the things that you gravitate towards the most. In fact, Doug, is the intuitive guide still, are we still half off on that? Yes. Okay, so the intuitive guide, this is, I mean, I recommend everybody does this, even if you don't have gut issues, but to eliminate most of the things that are most commonly, you know, problems for most people that have gut issues, we show you how to kind of eliminate that and then how to also slowly introduce and then what signs that you're looking for. What am I trying to pay? And, you know, I think the first step to having a healthy gut is becoming aware of how your body can express it and understanding that we're all very individualized, right? So, you know, I may have, like let's say Justin and I both, let's just say avocados irritate both of our guts, but he may express it through headaches and I might have my psoriasis flare up, right? So you can't just pair a food or pair an issue with, you know, somebody else's symptom that they see. You've got to know what, all the different things that you could be looking for and then pay attention to when you introduce these foods into your diet, are they affecting you in any of these ways? Right. I wanted to ask you, Sal, so based off of all this, like you mentioned about SIBO, does that mean I may be full of shit? Yeah, I know you are. Okay. No, SIBO comes back too. So if you're somebody that's had it before and then you get better and then your symptoms come back, you may have to treat the SIBO before. By the way, there are antimicrobial herbs that are over the counter, that studies show are just as effective as antibiotic medications for treating SIBO. So you don't have to take antibiotics if you think you have SIBO issues. But yeah, good motility, stay away from foods that irritate your gut, drink, stay hydrated. That's actually, believe it or not, the number one reason why people have motility issues, they don't drink enough water. Sometimes it's increasing your water intake. We'll have you pooping or whatever more often. Artificial sweeteners often, in my experience, cause problems for people. If they start to consume lots of sucralose or aspartame, so you might wanna stay away from those things as well. And then the common offenders that Adam was referring to are gluten, dairy, soy, nuts, and egg whites. Those are the, and legumes. I mean, I know it sounds like a lot, but those are the common offenders with gluten, dairy, and nuts and soy being the most out of that category. So you can even just cut them out. When I say cut them out, they have to be completely out. Completely out of your diet, not even have a little bit, do that for 30 days, and then introduce one by itself for a week, see how you feel, if you feel good, introduce the next one for, it's a tedious process, but up until now there's nothing that has come close to being able to identify food and tolerances quite as effectively. Check this out, Mind Pump is recorded on video as well as audio. So if you love listening to the podcast, you wanna see what it would look like, you wanna check out the studio. Check out my nice white legs. Or if you want to be able to have an easily shareable version of the podcast, YouTube makes it really, really easy to send a link and for other people to experience our podcast, go to Mind Pump podcast. Also we break down the questions individually, so you don't have to listen to the whole podcast. If you wanna revisit one specific question, we've broke it all down for you. Again, that's Mind Pump podcast. You can also reach out to us individually on Instagram. So you can find Justin at Mind Pump Justin, you can find me at Mind Pump Salon, Adam at Mind Pump Adam.