 You are listening to the world's number one fitness health and entertainment podcast. This is Mind Pump. And of course in today's episode we answer fitness and health questions that are asked by viewers and listeners just like you. But the way we open the episode is with an introductory portion where we talk about what's happening in the world and what's happening in our world. And we also mention our sponsors. Today's intro portion was 39 minutes. After that we get into answering all those fitness questions. So we open up by talking about today's morning workout. We've been working out the morning a lot. And today was a little different. So we talk about the differences in today's workouts. Just a little more angsty. Just was angry. Then we talk about a new product from one of our favorite sponsors, Ned. Ned makes high quality hemp oil products. And much more. Go check them out. Go check them out on their website. Hello, Ned.com. That's H-E-L-L-O-N-E-D.com forward slash mind pump. And then use the code Mind Pump you'll get 15% off your first order. Then we talk about toilet paper hoarding and what that says about your personality. There was actually a study on this. We talk about the CEO from my pillow. You know that guy that hugs his pillow in the commercials? Kind of weird. And we talk about how Trump pardoned little Wayne as he was walking out. That's so funny. And our predictions for what we think he's going to do now that he's out of the White House. And then we talk about all the calories you burn when you're having sex. We actually know there's a number that people tend to burn when they're doing the deed. Get out there, start tracking. Then we talk about the new videos we're putting up on YouTube that show behind the scenes here at Mind Pump. It's on Mind Pump TV on YouTube. Go check it out. Find out why we're so cool. And then we brought up. So proclaimed. We brought up another one of our sponsors Organify. Doug likes to use a lot of their products. So do I. Organify makes organic vegan based supplements. Everything from protein powders to green powders. Go check their stuff out. They're a great company. You can go to Organify.com. That's O-R-G-A-N-I-F-I dot com forward slash Mind Pump. And then use that code Mind Pump and you'll get 20% off anything in their store. After that, we got into the fitness questions. So the first one, this person likes to work out six days a week. But we told them to work out three days a week. What can they do on those other three days? They love the gym. The next question, this person wants to know what signs to look out for that might that'll tell them that they might be overdoing it in the gym. The third question, this person says, look, I know building muscle speeds up the metabolism, but what else can I do to speed up my metabolism? And then the final question, this person wants to know if there's any advice that we have for women who know they should be eating more and lifting weights, but they keep getting advertised to do the opposite. So what can they do? Also, all month long, we've put together a bundle of workout programs and nutrition guide for people who are getting started in fitness. This is great for those of you that are beginners or those of you that have not worked out for three to six months. This is a phenomenal bundle of programs for you. So here's how you would follow all the programs in this starter bundle. You'd start out with MAPS starter, the best program to get started with. That'll take you through about two or three months. Then you go to MAPS and Ebola. Now you're really building muscle. Now you're really building strength, speeding up the metabolism. Fat loss really starts to kick in here. That's an additional three months of working out. Then you have MAPS Prime. Now MAPS Prime helps you train your body so that you don't hurt yourself. That is what you do before you do the other workouts. You do what are called 10 to 15 minute priming sessions before your workouts. So it's very individualized with that. And then we have an intuitive nutrition guide because nutrition is the other side of the coin. This teaches you to listen to your body's own signal. So it's not a diet. It teaches you how to eat better for yourself. Now if you got all these programs individually at retail, you'd spend over $340. But in this bundle for January, we're offering all of them together for 80 bucks. That's it. One time, 80 bucks to get lifetime access. You also get 30 day money back guarantee. Go check them out. All you got to do is go to MAPSJanuary.com. That's the word MAPSJanuary.com. And it's t-shirt time. Ah, shit, you know it's my favorite time of the week. Yes, indeed. We have seven winners this week. Four from Apple Podcasts, three from Facebook. The Apple Podcast winners are LH, LH14, M-Folks, Jump River Mike, and Human Gumbo. And for Facebook, we have Elijah, Christopher Finn, Marisol, Azalea Diaz, Stella, Bukes, Edwards. All of you are winners. Send the name I just read to iTunes at mindpumpmedia.com. Include your shirt size and your shipping address, and we'll get that shirt right out to you. Human Gumbo shrimp. This morning was interesting. We all had the same idea. Do you guys know what I'm talking about? What was that? Oh. We all put our headphones on and listened to our own music. Oh, well, before you got in here, Doug asked if we could keep the music down because Bree was in the front office. She's doing her school. Weird. Okay, so I didn't know that because I had that idea in my head. He's like, wow, this is crazy. We're all in the same area. I wanted to do this. I feel like everyone's copying me again. No. No, I did it because I have to reduce my intensity on one or two of my workouts, and I can't do it if we're all listening to the same music and in the same energy. Oh, that's interesting. I needed to pull some intensity. I had no fumes. So I was afraid to talk to you, Justin, because you didn't say hi. You came in. You started working out. I know. I was kind of on a mission. And I thought like you were mad about something. I don't know if you got to fight or something. No, no. I had to summon that anger. I needed something. I needed something to kind of drive the workout because I had literally nothing. Like in one of those days, you just don't have any energy coming into it. And I'm just like, no, this is going to suck. And let's do something. I saw you carrying those heavy purse carries. Yeah. You guys were doing that. I think those are called suitcase bags. I have to get ready. Yeah. They look like purse carries. It's funny. It's funny. It's funny. We all know who's most likely to have a purse. This is very true. It's a lie, bro. You would do it very proudly. I would know. This is cool. This is cool. It's all the diapers. I never jumped on that trend right now with that. The man purse? Yeah. No, it's just not my style. Yeah. I don't know. What about the... I'm a duffel bag or a backpack guy. The fanny pack was a thing. That was a thing for a while. I rocked that. The fanny pack? Yeah. But I was fourth grade. I didn't do it. I had one. I had another one. I passed on the second wave. I know they're super convenient. I wish they would... I mean, I wish people did wear them, right? Because it's like, you've got everything right there. I guess. I mean, do you really... I mean, do you carry makeup with you or something? What do you carry that you need like a fanny pack? Supplements. Okay, that's a good point. You do have like... You do carry a freaking Lululemon bag around. Access to pills. Little pills. I'm just ready to... For any occasion. You know what I mean? Like, oh, Adam's knees. Here's something for your make-up. Like maybe chalk or something. Can we actually... Actually, could you grab that? Can we go through? Please, come on. No, we can't. Come on. Don't be that way. We can't do it. No, no, no. Get... Come on. Pull it out. Only... We only talk about... Why? What do you got in there? That's private. Huh? You don't have to tell the brand. We don't have to rep them. Let me see what's in it. Come on. Come on. Do it for the audience. No, no, no, no. Oh, you must have... Wait. Now I'm really curious what's in there. That's only for the private forum. Yeah, I'll do it for the private forum. Get out of here. Come on. You won't pull it out on air? No. Why is there... Wow, what are you talking about? What's in there? It's... What do you mean it's... You see me pull out all the time? Well, I don't actually... Nine out of ten things in there have to do with gut health. You're always putting stuff in your mouth that I'm not paying attention to. I feel like you do better with a trench coat. You know, you just have them all just like ready to go. And like... Just... Just distribute it. And they just fly out at people. I really didn't care that much, but now I really care. I'll show you. I'll show you. I'll show you later. Wow. You won't do it on air? No, I don't want... It is... What do you think, Justin? What do you think, Sidney? There's a couple bitcoins in there. There's... There's toys. Let's just say that. Yeah, there's stuff. The Russian dossiers in there. You know, I don't want to be seen in there. All the Epstein Island logs. Information on there. What actually happened. Wow. Yeah, alien stuff, you know. Cool. Keep it secret, bro. It is... It is not on me, dude. I know. It is a big bag and you do have a lot of jars inside there. Yeah, I know. So, but I do appreciate... I like the mystery, though. Everybody's going to be like, what the fuck? I know. I am now. I actually didn't care that much. I was just kidding around, but now that you're like so private about it, I'm really curious what to do. I'll tell you what. I'll do it if people really want to know. So, we'll see. I want to see what people think and see. Exactly. You know, like they have to make some cool memes and let's see what's in Sal's bag. Well, so I think we should at least do this. Then, so if you won't give us what's in there, you should at least give us a count so then our forum can go like... If it's 10 bottles, they have to guess what 10 bottles are in there. 10 is probably a good... Yes. 10 is a good guess. It's 10 plus. It looks like 10 to 12. There's probably stuff in there I haven't used in a long... There's emergency stuff in there. I don't care. That's not the point. Okay, we're not going to save it now. Don't make an excuse. Is there anything exotic? Do I have anything there that's exotic? No. Like sex... I mean, that's... See, here's a problem. Astro glide inside. See, you guys, everything's exotic. If it's not vitamin C or protein, you're like, wow, what's that? That's weird. What is that? Like the magnesium. Oh, that's crazy. What is that? Is that from the jungle? Some kind of space mineral? What is that? Speaking of magnesium, didn't our partners, Ned, just start a brand where they're... I mean, a new product line that has got magnesium. Yeah, magnesium, theanine, GABA. So school me on what this... It's their newest... For sleep. Oh, it's all for sleep, too. Yeah, so for relaxation... Well, relaxation or sleep. So GABA is a neurotransmitter that helps induce this kind of relaxed state in your mind. Theanine, you guys know about theanine on its own. It's an amino acid. It's a natural anxiolytic. And then magnesium. And a lot of us are, especially athletes or people who work out a lot, are deficient in magnesium. And so, and one of the side effects of being deficient in magnesium is feeling anxious or stressed or whatever. Especially if you're stressed, by the way, about a depletes magnesium. So that's one of the products that they have. So they got a bunch of new stuff coming out. Now, is it only for right before you go to bed? Or could you take it like... Because it's got theanine and stuff like that. Why not take it right after a cup of coffee or nitro? I like how we do that. Okay, so now you're talking, bro. Yeah. You pay attention sometimes. I do listen. Balance it out, man. And you take the ride a little further out. I wasn't like Justin in school. Justin was like, pick at his nose in the back and shooting wads. Hey, I made a career off of thinking about like crazy nonsense. Yeah, writing novels. That's right. All of us made a podcast out of it. Take that, Mrs. Robertson. No, yeah. Combining uppers and lowers. Uppers and downers. That's a classic stack right now. You're a dreamer. No, no. Gaba, theanine, theanine in particular, you combine that with caffeine. It's really, I'm telling you, enhances the caffeine in a very smooth, focused way. Well, I don't. So what I get out of, because we have this, right? So we keep theanine on top of the nitro, my Colbert, right? So we have that in the studio and you got us doing that. And what I noticed from it is sometimes, I mean, especially if I did like coffee before I got here, or maybe a pre-workout and then I do nitro on top of that, it really makes me jittery. It's, I mean, I know that my body's going, okay, Adam, that was more than enough. But when I pair it with theanine, it doesn't do that. It makes just real smooth feeling. So I feel like I get the energy from it without the jitters at all when I'm pushing it. That's what I mean. It enhances it. Oh, I love that. It gives you more of the good, less of the bad from caffeine. So I could put that together, right? So that wouldn't be a bad supplement to take right after the nitro. It's interesting. I'd like to see what GABAs would be, how that would pair with caffeine. I'd have to look into that, but I would definitely try it. In fact, you can give me these ideas. Maybe I'll try that out tomorrow and see what happens. No, I always do caffeine with theanine. I never do caffeine without it. I don't, you know, caffeine by itself is fine. Actually, I crash. You're really sensitive to it. I also crash faster without the theanine. I do the up and the zzzz. And then when I do the theanine with it, it lasts much longer. Then if you throw some alpha GPC or some choline, now you're talking. Now you've got some good stuff. Now I'm ready to park. Yeah. Sprinkle a little cocaine. And then just kidding. Next level. You don't want to do that. That was a joke, everybody, before I get kicked off the air because they're coming after everybody. Yeah, there's kids watching. Anyway, but yeah. So, hey, by the way, Adam, I found an interesting story on people who hoard toilet paper. Shut you. You did not. That's what I got. I'm going to read you a quote. Which was half the nation, right? I mean, that was like the hysterical response. Yeah. And so this article is literally studied the toilet paper behaviors of people and how it correlates to other things. Now is this like because of this year or is this like in general? Well, I had to do it this year. Okay. So I mean, you know, I should pull up the whole article because I just pulled up a quote from it. But I'll read you the quote because I don't feel like looking for it. It says, people who feel more threatened by COVID-19 and rank highly on scales of emotionality and conscientiousness. So people who are very emotional but also conscientious are more likely to stockpile toilet paper in March of 2020. Okay, so random, dude. I don't know. Would you say you were emotional, Adam? No, not at all. You sure about that, Rob? I'm not. I'm high as no lows. Yeah, no. Not at all. Super even. Am I that inconsistent? I'm consistent. Get out of here. Consistently. Well, we know right when you walk in the door. Yeah. Yeah. Is it that obvious really? Yeah, a little bit. What are my signs when I come in there? Get the fuck out of here. You can't see it like that. Huh? Oh my God, Rob. I can see it in your face. Really? Yeah. Oh, it's going to be a fun day today. A lot of these noises. Oh, he rubbed my ear. I know what's happening. He rubbed my ears. He's in a happy mood. He's happy. He's like hearty today. A sponsor must have re-signed. We're going to have to work on that. Anyway, I like that. Speaking of that, I was talking to one of our partners yesterday and Pluto Pillow. And did you guys see the news about the MyPillow CEO guy? You guys just told me about that. He got pulled off of, was it Bed Bath Beyond and someone else? Yeah, Bed Bath Beyond. Was it Amazon or was it Trump supporter, I guess? Yeah, he was like really vocal about it. So they said, sorry, not going to let you know. Hey, you know what? This is free market. This is a market response. So here's the thing. This is what's interesting to me, right? There's two sides to this. On the one side, if you're an outspoken kind of celebrity CEO, sometimes it pays off big time. Elon Musk is a great example of that. I think part of the reason why Tesla does so well is because Elon runs it and he's like a celebrity with, you know, Steve Jobs was another example of that. Of course, Apple is already a profitable, great company, but Steve Jobs himself became kind of that personality. Yeah, he's very charismatic. But it can go in the opposite direction. When people kind of know your opinions, fuck you and that's what happened because his company was crushing. Well, it's an interesting feeling too that you get from that, right? Like I was like, when I read that, I was like, oh my God, that's such bullshit, right? But at the same time too, I would never be pro putting any sort of laws in place that wouldn't allow those companies to do that. You're a private company. You're, well, you're not a private company. And in the case of bad athletes, not private, right? They're publicly trading. Yeah, but I mean, they're private in the sense that they're not government owned. Right. So I mean, you should have the right to, you know, refuse service or whatever to anybody. So I do believe that. I don't think there should be a law in place that forces them to sell their product. You know what's interesting about this too is I wonder if you'll get a response on the other end. Remember? Well, the reason why I brought it up was actually what it ended up doing was blowing up the competitor. So they were, I didn't, I actually didn't even know about it. I'm on the call. We're talking about 2021 and like advertising. And I always ask, you know, hey, how'd it go last year? And how's things, how's business going when I'm catching up with the CEOs? And she was like, oh, well, you know, the whole, you know, and she brought it up like I should know. And I didn't know. And I'm like, oh, yeah, yeah. Like playing it off like I did. And then right away I'm like Googling it, like looking it up. I'm like, oh, shit, I didn't know this. I didn't even know that was a big deal. And because they are like a direct competitor to them, their business exploded because of, of the my pillow. Wow. So do you ever watch the my pillow commercials? No. So he's, I mean, I don't know the guy, but it was always a little weird. Like he'd hugged the pillow while he was talking. You never saw. Okay. So not only this was a conversation this weekend with my uncle and I. So he was hired. So my uncle was hired by another guy who wanted to compete with my pillow. And they were doing all the advertising. And my uncle was trying to sell him on like, you know, the family image and women and children this time. And the guy was so hard up that he wanted to be in the video hugging the pillow because he is famous for that scene. So he did a. So my pillow did that. She looked great. Oh my gosh. So he did it on a, I want, okay. And I'm probably going to get some of this wrong. He's got a great mustache. Look at that. He did that on like a, up until this point, his business wasn't really taking off. And then he had like a, you know, an infomercial or something where he did that. And he hugged the pillow. And then the business went crazy. What? Yeah. So that's silly as that. Yeah. So now, now all the, now all the commercials, everything's tied around that, but leading up to that, he hadn't really made a big splash yet. And then he did this whole thing where he squeezed and hugged the pillow and it went banana. You gotta take one of those characters like you ever seen Paul from the diamond center. You know, oh my God. Yes. He'd like, like all those in like the warehouse guy. Like I missed those like really like cheesy old commercials. Yeah. Hair club for men. Yeah. Yeah. I'm not just the owner. I'm the member. Yeah. I, you know what? You got to take the next level. If you come up with a pillow company, I guess you got what you're going to kiss it next. Yeah. I guess. Well, you can hug the other pillow, but look at this. He's all petty sniffing it. I thought that was really interesting. I knew none of that. My pillow smells the best. I bet that would crush. Have Biden beer. Smells like pills. Have Biden beer. Your guy selling it. He sniffs our pillows more than anyone else. You guys see the Bernie Sanders memes going all over the place? I love it. That's pretty funny. He looks so upset. Yeah. He's just cold and you know, he's trying to get some warmth. Yeah. The internet wins yesterday, I'm sure, on that one. I thought that was pretty funny. The internet does a good job. Remember that episode of Big Mouth with a dude, the kid that has sex with the pillows? Did you guys watch that episode? Yeah. I did. Yeah. Well, that's like an ongoing thing. That was very, yeah, like, like, graphic. That, that, that show goes far. Oh, it's, yeah. It's hard. Like, and I'm all for like, the jokes of it and everything, but it actually made me uncomfortable. Yeah, but tell me, tell me though, if you were 17, that would be your show. Probably. I mean, yeah. Yeah. Go back to 17-year-old. Dude, I watched one more. Mind of yours. The girl got her period, because they're all like, you know, preteen and teen, so it's all about that angst and all that stuff. And it's obviously an adult, so it's, they go overboard. She gets her period, they show her, like her vagina is a character, talking. While she has her period, I'm like, this is, this is a little too far. It's crazy. I did laugh though. Yeah. Yeah. I mean, it's all fair game at that point. Yeah. I did think it was hilarious. Characterizing everything. Are you, are either one of you paying attention to how well it's doing? Like, do you know, like, do you guys look that stuff up when you, when you get into a show like that? I don't know, but I mean, they went four seasons and it should be doing well if it's the fourth season. Is it on that one already? I believe so. Doug, can you look that up? Tell me how they're doing. I'm curious to how that, how that show is doing. I think if I was, I mean, I think it's hilarious already. So I kind of dropped, I haven't, I'm not current on the seasons, but if there's nothing on TV and I'm in that mood where I don't need to like, watch, watch it. Like it's on the background or Katrin and I are working or something. Yeah. It's a hilarious show for me to just kind of play in the back. And I, all I can think about is, oh my God, I would have loved this if I, when I was. Yeah, I see four seasons. Yeah, it's like. How well is it doing though, Doug? That's what I want to know. Like, is it, is it rankings and how is it doing as far as like views? It feels like each, each season they double down and they, they go even more great. Yes. That's it. Yes. It gets worse and worse. Yeah. I'm like, whoa. Yeah. But it's, at the same time too though, you have to appreciate they, they cover these really, these edgy topics that are flying through 17-year-old kids' heads. Yeah. You can't tell me like when you watch all that stuff. Okay. Well, it's the twice graphic. Half of it's funny because it's true. Right. And that's also what makes it good is that, you know, a lot of people aren't having those conversations with their teenage kids and those, that's what's going through their mind. The hormone monsters are legit though. Epic. Epic. Like that's for sure what it feels like. Yeah. When you're a boy, a teenage boy. Right. Totally having a conversation with yourself like that. Oh man. Hey, hey, did you guys see who, as Trump left office, he pardoned a few people. See who he pardoned? Yeah. Little Wayne. So awesome. I'm a big Little Wayne fan. Why, dude? I was hoping he would pardon Edward Snowden or just leave in a blaze of glory. You know, just pardon, no, little Wayne. Little Wayne. I don't know. I don't know. Little Wayne was a jail. What was his problem? Either did I. I don't know what it's from. Probably, I don't know. Probably driving under the influence, something around those. Little Wayne. That would be my guess. Actually, I looked it up. Because I was really curious about that. Sorry, I'm like bouncing all over the place. You failed the big mouth thing. Let's try the Little Wayne thing now. Yeah. So that one letter that he sent to Biden, that had to be a joke, right? That was, I don't know. I hope that's true because I think. Authenticity behind that? That is the ultimate troll for, what is it? Oh, wow. I don't know that. He faced up to 10 years in federal prison after he pleaded guilty to illegal gun possession. Wow. So he had, because he got charged, because he had prior criminal possessions of firearm and ammunition. Wow. So I guess he got hooked up. Oh, yeah. I mean, 10 years, that's messed up. So. That is crazy. I didn't know that. Yeah. So I don't know how far in he was though. I tell you what, man. I know when people say that, you know, celebrities get treated special, I don't know what they're talking about. I don't know, it's so weird. No clue, right? Yeah. Yeah, because I'm sure that's what happened. You don't see a lot of examples. Yeah, I'm sure if he wasn't a famous rapper, still would have happened. That guy, that guy with all the writing on his face. We need to pardon him. Let's pardon that kid right there. Yeah, we need him. Who are the other ones? I didn't know who the other ones were at all. There was four, right? There was another dude. Can't remember his name. Something black or... Yeah, yeah, yeah, yeah, yeah. What was the... Pull it up, Doug. Let's see who they are. The popular with the kids nowadays. We're making Doug really work this morning. Yeah, his fingers are flying. We need your help, Doug. Over there. I mean, what would you do with... If you could just pardon anybody, right? When you bounce, what would you do? Yeah, I don't know. Like you said, I think it'd be some of those like Snowden and then the other guy. What was his name? I'm letting all the marijuana people out. WikiLeaks. That's such a bullshit. That's bullshit. I'm letting all the marijuana people out. Anybody who went to jail for weed. Yeah, if you went to jail for weed, seriously, you need to get out. I'm letting them all out. Yeah, keep going down, Doug. It wasn't any of those guys. That's a decent amount of people. Oh, I thought it was only four. No, it was only four that anybody cared about. Really? Yeah, everybody else, nobody really talked about. Looks like there's quite a bit there. Yeah, I think Joe Exotic should have got part of that. That's what I think. I think that would have been hilarious. Oh, yeah, I forgot he was in jail. That would be smart. Yeah. It's just definitely Joe Exotic. What is your theory? Okay, I want to hear you, because we were talking off air a little bit and I want to get it on air so you can hear your predictions. What is your predictions for the orange man post-presidents? What is he going to go do? He's going to get sponsored by Cheetos. Yeah, they're going to be so stupid. What do you think is he going to lay down completely? Is he going to go after money and start his own network? He's going to do his own Fox network competitor thing. Or is he just going to just try and shake shit up and disrupt? Here's the three things that I think he'll do, and it is so long as he's not straight up impeached. I think he'll run for- Oh, that's still on the table? Yeah, it has to get- Oh, I thought once he was out- The Senate has to confirm- Oh, I thought they had to do that before he left, so they still can impeach him after he's gone? I think so. Well, because here's why, because if they do that, he can never run for president. I get it. I get it. I get it. And that's the fear, right? So either he starts his own political party, which there's been rumors about this- I don't understand why that's a fear if he lost the first time of voting around. Like, all of a sudden, he would get it four years later. Because he's obviously got a decent amount of supporters, and he terrifies the both sides because of his rhetoric and his ability to shake things up. Okay, so back to- Sorry, I interrupted you. What are your three theories? So starts his own political party, which would be crazy. Which they came out and said already that he might do. Yeah, he's called the Patriot Party. So if that, yeah, whatever. Is that not considered conservative? What is that? This sounds very national. Very national, isn't it? He's gonna say, is that radical, right? I don't know. It sounds very nationalist to me. But I mean, that wouldn't ensure the Republicans never win again, because I'm sure he'd pull a shit ton of votes from them. None of the Democrats would switch over to his side. So there could be that. Or he could run for Senate in Florida and then be a Senator and then run for president afterwards. Okay, why Florida and not somewhere else? He lives in Florida now. Oh, okay. And he has a good chance of winning in Florida. Florida supported him. Remember, they went to Florida. Yeah, yeah, yeah. And then the third option, which I think is the most likely, is that he would start his own news network. That's what I think. That's what I think. I think that makes a lot of sense. That was his whole war in the beginning. It was like just like, you know, fake news and everything else, like trying to put out whatever- I mean, it plays to that, doesn't it? Yeah, like I just feel like you set himself up the entire time for that. Yeah, I feel like that's a layup for him as far as- Trump news, always true. Yes, everything else is fake. Super objective truth. I mean, what does Q-non say, right? They still think he's got a chance. I see those memes are hella funny, too. Oh my God, dude. They're sitting around still waiting for him to do something. The first 40 chess move. Come on, guys. Come on, guys, it's over. Something's gonna happen. I know it's gonna happen. I don't know. JFK Jr. might be coming back. I know. That was a thing, right? Yeah, there was so many- I spent literally like two seconds reading a lot of that back. Back when all this stuff was going on and I was like, wow, they have some pre-radical ideas. Dude, if you are into political conspiracy, just look into the Kennedys. Like that right there is just- Oh, yeah. How many of them died? Two assassinated, one on accident and a plane. And I mean, just come on. Yeah. Didn't one die in a ski accident, too? Just a lot of them. Like random shit. Yeah. You know, two nuts are random. So strange. Yeah. It's weird. I've never looked into that, actually. Look into it, Adam. And you won't sleep. Really? Oh, yeah. It's like the famous catchphrase. Look into it. Yeah, I know. Yeah, for every- I'm over all the politics stuff. I'm onto my sports, dude. Warriors are back. We're playing good basketball. It's like I don't have time for all that other bullshit. Did they win a game? They did. Do you know who they play this time? I mean, we played the Spurs, but it was- So what I love is like- Spurs are from Texas. That's right. That's a good guess. Wow. San Antonio. I mean, it's a spur. I mean, it's- Where else is it going to be pro? I mean, it could be Oklahoma. It could be a lot of other places, right? New Mexico. Yeah, it's a spur. I guess you're right. Other options. You think that's the only place Calzadilla horses are from? Cowboys are, yeah. In other states, too. We even have them here in Calvo. We do have them here in Calvo. Yeah, it's weird. I knew that when I worked in Salinas there were cowboys there. Yes, there is. Actually, that's a- There's a big rodeo there. Cross the street from the gym I managed. Oh, is it? Yeah, the 24- It's one of the bigger ones, too. The 24 on North Main Street, that's the location that I managed. 24 Fitness doesn't own that anymore, by the way. But I was there across the street, was the rodeo, and when the rodeo was going on, it was like big deal, dude. Oh, dude, bull riding. One of my friends in high school was a bull rider. Yeah. And I'm like, what? He has a good death wish. Massive. When he'd come back with just bruises and his arm was broken and just- Every time he came back with an injury. That's the one thing. This is probably the one sport I understand the least. And I don't mean by I understand the rules. Like, I don't know why. Because I can't think of a more guaranteed way to get hurt. Yeah. Well, it's like a total adrenaline rush. You know, it's got to be, like where they just like are stuck in there and they have no idea what's going to happen. Oh, for sure. People who don't, like, who've never been around a bull or seen what they can do, have no idea how strong a bull is. You ever seen those videos of bulls? One ton of just like muscle mass. Yeah, you ever seen those videos of bulls, like where they do the running, what do they call it, the running of the bulls or whatever? Yeah. And then, like, there was one video where- Oh, and they just launch people? Not just people. One got into a car and it was flipping. It was moving the car around like it was a nothing. Justin didn't Ronnie go do that? Didn't he run with the bulls? Did he? I knew that was on his bucket list to go do that. Yeah, I think he did. I think we had a buddy that ran with the bulls. And what's the thing? What's your goal is to hit him with, like a rolled up paper? Yeah. That's how you're supposed to touch him. Well, he was in the CrossFit, so it makes sense. That makes a lot of sense. Yeah. Yeah. Stupid. Yeah, next thing- Hey, I looked up a workout, like calorie burning study. You guys want to hear it? Yeah. So sex burns, on average, 3.6 calories per minute. Wow. Yeah, so that's a good 6 to 8 calories. Yeah. Well, that's crazy. I mean, that's crazy. Are you watching me again? Yeah. Are you watching me again, guys? Hey, Adam's like Katrina. The least amount of work. The most amount of results right here. One, two, three. Okay. That's my motto. Three calories. God. Get out of here. No, 3.6. I want to see somebody. Yeah, literally, like- That's a double up. Calculate that as I go. That's a double up, right? So I would say most people's baseline's around 3 to 4 kilo-cals per minute when you're just kind of at rest moving around. No way. Yeah, yeah. So it's only 0.6 more calories than the rest? No, I think it means 3.6 more. Oh, in addition. That's my guess, right? So if you were to look at like- Well, so that's 216 calories an hour. Yeah. Doesn't sound like that much, though, does it? No, 2.6. That's what I'm saying. You could walk. If you walked on a treadmill, it would jump up to that one. I guess that's how other people have sex. Yeah, I can challenge that. Yeah, like how hard you thrust. No, it's not high at all. I remember when- I remember like tracking all this. No, you did it. Yes, I did. You wore a body bug? Yes, I did. Absolutely. I did come out of the nerdy trainer in my 20s. You'd better believe I was right. Well, that was an awkward conversation because remember when we had the body bug and all that kind of stuff, and then you'd evaluate this when you're a client? Oh, yes. And then you'd see the nighttime activity. Yes. You'd see these spikes and be like- What are you doing there? Oh, hey. For like 15 minutes. It looks like you're having a good time right here. And then they blush. You know, and you're just like- That happened. That happened multiple times with me with clients. So, and it's not, it's not very much at all. You'd be, you know- How many calories you burn? Just like an extra 50 or so. Wow. Yeah, it's not a lot, dude. I mean, you'd be better off sweeping your kitchen floor. Yeah, unfortunately. That's because you make love. And that's like, I mean, that's putting work in too. That's not like just laying there either. What's that doing there, Adam? I dug. I'm just looking at how many minutes there are in a day. So it'd be a little, probably about one calorie a minute, or maybe more depending on how big you are. What do you mean? Just your burn, your daily burn. That's not right. Size matters, Doug. That's not even close to right. It's way closer to three. Three? Yeah, yeah. It's way closer to that. But there's 1,440 minutes in a day, so you multiply that by three. That's how many calories you're burning. Well, I can't be right. No, no, no, no. Maybe because sleep doesn't count as much. Well, yes. When you're at complete rest, right, when you're asleep, like you drop down to like two, right? So, or 1.5 to two range. But when you're awake in alert, just fidgeting or moving, you'll be around three. Pay attention, you guys have Fitbit, or you have your Apple Watch, it does that, doesn't it? Yep. Yeah, you can look at how many kilo calories. You know, they did a study on that a long time ago where they were trying to see like differences in calorie burn with people who are sedentary, and they'd see these big differences in individuals, and they were trying to figure out what was the difference, and it was fidgeting. Yes. People who like fidget and, you know, kind of tap their fingers or whatever. So, this is my theory on why I have a, you know, quote-unquote faster metabolism. It's just that, like I'm very animated with my, so Katrina used to get all pissed off, right, when we used to like compete with our Fitbit, like how much we move, and she would do like the exact same thing as me, but I would register way more calorie burn. Of course, I'm bigger, right? But even my steps and movement, because I'm more animated. I fidget and I'm tapping my hands, and I'm always tapping my foot. Well, especially if it's on your wrist, like in your moving hands, like a lot more that that will, you know, register more steps. And so with the pushback I'd get from people is that, oh, that's got to make it so inaccurate. But the truth is that's actually, and I've read that before, that that's like one of the main, that if you add it up all day, every day for a month, it's going to make a bit of a difference. So, Restless Leg syndrome actually is to your benefit. Makes a way bigger difference than you realize. It makes a big, big difference. So, what does this say? Doug pulled up Healthline here. I think he's trying to prove you're wrong. I know he's trying to, but it's okay. I've like looked at the data on these tools for a long time. It says it's according to Healthline, a person who weighs 150 pounds might burn 46 calories an hour or between 322 and 414 calories a night. And a person who weighs 185 pounds might burn around 56 calories or between 392 and 504 calories for a full night of sleep. I think I'm right. Yeah. You know what's interesting about this? That's an average person too as like no muscle mass on their body, whatever. It's like you add muscle and your body is burning when you're at rest a lot faster too. And you know what's funny? It's closer to three, I promise you. You know, here's the thing too. You hear all this, right? It's like, oh, you don't burn them any calories as you're not moving. What if I don't go to bed and I stay up later and I move? That'll help me burn body fat. But this doesn't account for the hormonal effects on the body. Is your body trying to build muscle? Are the hormones, because your stress hormones are so high, trying to conserve energy? I just read a statistic that said that new parents of newborns lose on average. You're ready for this? Six months of sleep in the first two years of their child's life. So the total of six months of sleep between the parents is lost. I totally believe it. Over the first two years. That's probably why a lot of times they look like they aged 10 years said in that one. Yeah. You know? My poor wife. She's like five and a half of those months are her. Yeah, my whole like front skunk streak. I blame on my kids. Oh, wait, you have that? You have a skunk streak in your hand? Yeah, bro. It was right here. The whole thing's white. What are you talking about? Well, now. Oh, before? Yeah. That was where it started. You just don't wipe down the middle? You just went, shh. I thought it looked cool, though. Yeah. Yeah, it was a good one. You remember it? Yeah. Oh, of course. No, I remember. I had him when he was like 24. How young were you when you were at college? Yeah. It had to be around 24, 25. Yeah. He was a baby, dude. When I came back to the Bay Area. He was a little chunky baby. Back to the Bay Area. A little chunky baby. I had a little chip and cheese. I got stuff a lot of nuts in there. You want to hire me? Who's this cute little chunky baby coming to work for me right now? I like fitness. Yeah, I was ready. I saw pictures of him. He looked great. No, he did. He was all lead. No, I was chunky. I'll admit it. There was a little chunkster. Wait, no, you weren't. Yeah, dude. It's because after I was like my whole athletic career, all that stuff, I just like, it was two years of drinking beer and not going as hard as I was going in terms of being in the gym. So yeah, dude. I came in a little chunkster. He looked good. But he crushed. He looked good, so I just, I like to fuck with him. Yeah. It's hard to talk shit to somebody who could just fucking, just run circles around you, though. You know what I mean? Yeah, it is. That's the, that's the thing. It's hard, yeah. The guy, he moves like he weighs 120 pounds. Yeah, yeah. Graduated college and all that. No, that's terrible. Wow, that's a low blowout. College dropout that you worked for. This is a, who's keeping score? Who's keeping score? Yeah, that's weird. He said he was responsible for all your success, Adam. Yeah, yeah. That's a good time. So that was a long time ago. It was, dude, we gap, right? I think when I first met Doug, I must have been in my early 30s. Yeah, that's probably true. I was about 30, probably 33. Maybe 32 even. Yeah, yeah. Yeah, that means, that means Justin and I go back almost 15 years. Is that right? Am I doing my mouth right? Yeah, that's right. I don't know. I don't know. Let me just carry the one. I felt like we've had a really long relationship. Yeah, 15, 16 years. A lot of ups and downs. So how long are you, so how long are you, Doug, go back? So you guys go back to what age? I was probably, I think I was 33. So that gives us a good nine years or so. Of, no, yeah, almost nine years, probably. Together. Yeah, so Doug, how old were you then? So let's see, if I was 34. 46. We're more committed. Were you really? God damn. I don't understand how the hell you look the way you do right now. Does it make any sense to me? He just takes care of himself. Yeah, yeah. Yeah, he takes a bathroom. I'm sure we'll do like, you know, YouTube episode just on that. We're going to figure it out. Have we talked about it on the show yet? Have we told our audience? I don't think so. That's why I want to try and bring it up. No, I'm glad you did bring that up. So Eli, it's live now, right? So it's on the Mind Pump TV channel. You get to see behind the scenes. Yeah, so we'll see if we continue this on. I think we're going to do at least a season of it, see how the audience receives it, but it's on the YouTube channel. Yeah, go check it out. Yeah, let us know, because that's one of those things. It was fun doing it and we think it's good, but you know, we need to know, like really, if it is good, then let us know. Are you, Doug, out of all the supplements in the back, because I know, okay, so besides me, you're the other supplement whore in the, I guess in the group. Sorry, I can't think of another word. I swear to God, I don't know why that word. Nicely there. I don't know. I don't know another word. All the supplements in the back, which ones do you use? I see you're using the green juice quite a bit. Is that, what else? What are the other ones that you use a lot the most? Organify protein, the plant protein. Just trying to think of all the ones we have. We've got so many. Ned, Ned for sure. Yeah. The sleep, Ned. Oh, you're using the sleep a lot? Okay. I'm writing this down because she's a crisis guy. Your telomeres are so long. Yeah. What do you use the most, though, out of everything, would you say? Of all the products that we represent. Definitely the Ned is the thing I go to quite frequently. Oh, interesting. I didn't know that about you. I didn't know that. What about you, Justin? What is your go-to out of everything? Because we have so much stuff now. Yeah. What do you use the most? It depends. Because for now, I do a lot of the Legion whey protein in the morning for shakes. And then I'll do the Ned sleep at night. That's a definite go-to for that. And then I've been trying. I'm on and off with the Juve light. I've been trying to incorporate that more. So that's one of those that I'm actively trying to introduce more in my everyday routine. And you cover everything. I do it all. But I probably most consistently will use the, I like the green juice. And I use that all the time. So I go in the back and I'll mix them up and drink it because I just feel good when I drink it. I do pure all the time. That's another one. And then the other one's pure. Yeah. That's one of my favorites. Yeah. So those are the ones I use probably the most, aside from my staples, which are like cod liver oil and vitamin D and that kind of stuff. You brought up the Legion whey. You know, I've been, I'm having to go back now and go back to rotating the Organifi in versus just the Legion whey. I love their whey. And so what I've noticed though, if I have, you know, either the whey in the morning and or another like serving of dairy, it upsets me if I've done that like two or three days in a row where if I just You're like a mild dairy intolerant. Yeah. Just real mild. Like all and only when I kind of overdo it in a day, like if I do two whey shakes or bars or something. And then on top of that have like milk in my, you know, magic spoon cereal or something. Then I notice I'm upset or my stool is off. Where if I just make a habit of like every other time I do a shake, I do it with the Organifi vegan protein. I notice a huge difference on my gut. There's something that there's something to be said about that, about rotating protein sources because it's usually proteins that you might develop an intolerance to. And if you have any gut inflammation, I think the more you're exposed, I know Paul Chex talks about this all time, the more you're exposed to the same kind of protein, the more likely you are to develop an intolerance to it. And so rotating, you know, seems to have some validity. I do that. I do that with food. I had now, for me, dairy, I can't do ever. So I don't have a huge intolerance to dairy. So I can't do any dairy protein. Yeah, you can't do whey at all. I can live off of dairy, meat and coffee. I know you tell yourself that. Well, dairy and coffee, that's what I know. I know this guy is so funny. It's like every time I hear what he lists things up about Jesus, there's more dairy. There's more dairy. One day a doctor is to be like, you can't have dairy. I'm just going to bring it back to the Mongols, dude. Now you're Mongol. I got some Mongolian gene in there. The thing that I'm most like, what I don't know about myself is, did I, has it always been this way? And I was just less aware. Like was I just not paying attention to my stool and bowel movements and things like that? And maybe I always had a little bit of an intolerance to the whey and into dairy products. Or is it as I've gotten older? Things change with age, dude. I know, I know. How do you fight that? I know, I know, I know. He denies it. Because I still like being completely transparent with the audience. Even though I know this, again, why it's confirmed is because, you know, I was talking just like a couple years ago again about when I was used, because when I'm really consistent is when I'm probably using the protein shakes the most. And I was using the whey before consistently and then had to do this with the Organifi and then I do it again. I go right back because I like the taste of whey better. Whey makes this very easily. Yes, whey tastes better than a vegan protein, but it just agrees. I will say this though. I mean, and this is not just because we're sponsored. Organifi's vegan protein is the best tasting. No, no, no. Because 100%. Vegan proteins almost always taste terrible. Almost always. They taste like, you could tell. It tastes like you've mowed them on. They have a, okay, so and here's, I don't know if this is a hack or what, but like when I do Organifi, I like to make my fruit smoothies. If I do whey, I make like sweeter stuff like peanut butter, chocolate, Nutella stuff. Actually, it's not a bad, it's not bad. Because the vegan proteins to me have a little bit of a bite to it or bitterness to it. So it goes really well with strawberries and blueberries and like fruit. And then if I do something that's more savory where I'm doing peanut butter or Nutella or something like that. Yeah, you throw Nutella in your shakes? Yeah, when I'm like not trying to lose, if it's like gain time. Oh my gosh. Absolutely. That sounds amazing. It doesn't take one tablespoon of Nutella in a peanut butter banana smoothie is like heaven, bro. And it's not like a crazy, it's like, I want to say 90 calories for that. And it just sweetens it up nice. You guys would have hated the shakes I made back in the day when I was a kid. Just gross. Hated them. Yeah. It was like. I did that too. I was on a kick for doing gross weird shit for a while. Oh dude, I made a tuna fish shake. I made a chicken breast shake. It was all about. Just punishment. Liquify so I could get this in my, in my gullet. You know what I mean? Isn't it funny too when you're a kid like that, you do that and then like five minutes later, you're on the toilet. Like oh yeah. I always wonder like now, looking back, like how many gains I lost. Yeah, how much did I actually absorb from that? Bro, I used to go right through. I would have the blender in my hand. My mom had this like gangster blender that we'd make sauce with, right? So I was like, it was powerful. And it'd make my shakes in there. And it was like thick because of all the scoops of whatever I put in there. And I'd sit over the sink and it was like, it was like I did it. It was doing a set of squats. Like it's how I treated it. I'd pound it. And then I'd sit on like- No bracing it. Oh no. And then for at least 15 to 20 minutes, I'd sit in my dad's recliner and I would just sit very still because sudden movements could cause me to throw up. Oh yeah. And I'd be like, I gotta wait for this. Oh, I drink raw eggs in there. And then I, you know, peanut butter, everything else that like savory as I could throw in there. And then I'd be in class. Pepperoni. And just my stomach was so, yeah pepperoni. It's like just everything. Left over pizza, throw it in there. And I'm in class and my stomach was so loud that like everybody just would stop and they're looking around and I'm like trying to like look around too. Like it's not me. And then I would blast one. I thought, exactly. I thought that, you know, I almost, this is how fucked up it was. I thought having really, really stinky farts was like- You're eating it right. You're eating them up. You're eating them up. You're eating them up. Yeah, like, oh wait, that didn't smell. I need more protein. That's how messed up it was. Yeah, I'm with you. Punishment. First question is from Mitch Pappas. How would you help someone who loves to train in the gym six times per week move to a three times per week routine? You can, okay, so I'm assuming you're talking about like a full body workout or three days a week is when you lift kind of hard and heavy. That doesn't mean you can't go to the gym on the other days. It just means do other stuff. So you can go to the gym and you can work on a light pump. You can work on range of motion, mobility. In fact, some of the best results I ever got with myself and with clients were when I trained people and they worked out with me with the hard workouts two or three days a week. But then they also went to the gym on their own and just kind of touched areas of their body, with lighter exercise, isolation movements, getting a squeeze, getting a burn, or again, doing other stuff like yoga, mobility. This is great to stay active all the time. You don't want to do necessarily. There's very few people that can do this is lift hard and heavy six days a week. Some people can do this, but it's pretty rare that anybody can do this long-term and not start suffering consequences. Well, not sustainable. And even if you can do it, doesn't mean you should do it either. Keep that in mind. So just because somebody can train six days a week and thinks there's still a better approach to getting. You want to scale to that. You still would start off two or three times and work to four, then work to five, then work to six. If you're actually doing a serious lift six days a week, I definitely wouldn't go there right away. Sometimes I feel like this is our fault, right? Where we get questions like this, because we talk so much about the benefits of just training two to three times a week full body, and that's all you need. And a lot of people over train, and we've kind of poo pooed the no days off shit, all that stuff. So sometimes I feel like we get questions like this because we've promoted that message so much. But if you've been listening to podcasts since the beginning, I used to talk a lot about being out of us, the guy who was in the gym seven days a week, especially during competing times. And I loved that. And I liked the idea of every day because it was this, I knew that was my time, right? This is my time that I go and train. It's just you change it and you modify it. I don't go to the gym seven days a week and crush it. I maybe crush it three days out of the week. And then the other three or four days is either like you said, Sal, like for me, a lot of times it was abs and calves, like touching up on muscle groups that I was trying to bring up or work on or doing mobility stuff, or range of motion, body weight type things, or just going there and doing a nice long walk for an hour. Like sometimes it looked like that. So yeah, I'm not against somebody going to the gym. In fact, I see a lot of value in that. Like if you're a person, I do better that way, right? If I just, if I have a routine or a time in my day, I'm consistent with every single day. I'm more likely to stick to it versus if I say, oh, I only got to get to the gym three days this week and whatever three days works. Cause then it gets really easy to be like, oh, you know what, I'm busy today. I'll do it tomorrow. Like I'll get, I'll get tomorrow. Oh, then tomorrow comes. And it's like, it's okay. I still got Friday and Saturday. I can get one day in. So, so I get when, when people want to be in there six, seven days a week, nothing wrong with that. Just modify your intensity. Yeah. The misconception is that the days in between, you're not doing anything. Like you're just like avoiding exercise, you're avoiding movement. You're quote unquote resting the, you know, the whole day, besides going to work. No, that's not the case. Like, you know, to, to fully recover, you know, you need that blood flow. You need that, you know, that signal to stay alive. And so just by just lowering the intensity or, you know, focusing on a different, you know, aspects of training is, you know, we encourage that. It's just like the three day a week thing is something that we're kind of, you know, passionate about cause doing full body workouts, you know, that, that allows you to then recover and then come back in with adequate amount of energy to, you know, to do a good job in your next workout. Next question is from David GTZ09. What are some signs that someone may be doing too much volume and what should they do if that's the case? All right. So this is a good question because sometimes it could be hard to identify that it's that you're doing too much. Now, one of the signs may be that you're not progressing, but sometimes that means you're not doing enough, right? Or it means your diet is off and it's not necessarily that you're doing too much. So let's throw some more stuff on top of that. Now for me, one of the number one ways I know that I'm doing too much is, yeah, I start to feel it at the muscle insertions or at the joints. So I start to be sore in areas kind of chronically, like my shoulder is bothering me a little bit or my bicep. You're waking up with it. Yeah, my bicep and my elbow, right? That's where I'll feel it sometimes, or I'll find that I need to warm up longer to loosen myself up for my workout. Lack of sleep. I know when I push it too hard. My sleep starts to suffer and I actually find myself in the middle, in the night waking up often. My ability to regulate my body temperature starts to get a little worse. So I start to notice that I'm cold more often, or maybe I'm less tolerant to heat. So it's hot outside and I go outside. It feels like it's just too hot. So essentially, I can tell my body is too stressed, you know, fatigue throughout the day. Like these are things you want to pay attention to. That might be telling you, you're just going too hard. Now, what do you do if that's the case? Well, number one, right away, reduce the intensity and reduce the volume of your workouts. If it's real bad, you might even want to take off a few days, three to four days. Well, that's a good way to test it, right? We just, we shared that we were taught. Was it off air or were we on air? No, it was on the podcast. Okay, yeah, we talked about this, right? We came out the gates and we were definitely, or I was for sure, over-training a bit. And the way I always know it, let's say like my joints weren't really quite talking to me yet. So it was, I hadn't gotten that bad because I wasn't really pushing the weight really heavy, but my volume was high. And the way I knew that I was pushing it was I took four days off in a row. It was in Vegas and it just kind of worked out that way. It was, I was like, I'm visiting with family. We have business stuff going on. Like I've been really consistent. My body probably needs four days off. I took four days off. I came back to the gym and felt amazing. I felt the next two workouts, I felt stronger than I did the previous two weeks. To me, that's always an indicator that I was, I was overreaching or my volume was too high or intensity. That and or I'm not putting the work in for mobility and recovery, right? So sometimes I challenged my own thinking when it comes to this like, okay, am I really just pushing too much volume right now? Or have I prioritized building muscle so much and building strength so much that I have neglected my mobility work? And so sometimes it can be a one or the other or a combination of both. Yeah, here's some other stuff you can do. Normally, trying to really reduce inflammation. I mean, if you're healthy, not necessarily a strategy you need to take advantage of. But when you're in this particular case, managing inflammation can actually help because your inflammation is really high and you might want to bring it down a little, especially if you feel your joints and things that will stiffen sore. So this is where a cold shower, cold dip might help. This is where cannabinoids, for me, are very effective. So this is where I'll use like the Ned hemp oil and I'll use it once or twice a day when I find that I feel like I'm a little overtrained. I'll cut the intensity, cut the volume, I'll start utilizing the hemp oil on a more regular basis. And that gets me there faster. It gets me to the point where I feel like I can get back to my workouts a little faster. Now I wouldn't use it as a recovery aid normally because you want normal inflammation that triggers muscle growth and stuff. This is just when I'm starting to feel like I'm a little overtrained is when I kind of throw that in. And then here's a big one, Justin's really big on movement to help facilitate recovery. Here's the thing, taking days off is great, but usually you don't need to take days off, you just need to start going a lot easier and do mobility work. Do that kind of stuff for the joints and then watch how much faster you recover. Right, I think that if I would have, instead of just taking those four days off, if I would have spent those four days just prioritizing like yoga, mobility, self-mild fashion release, I think I would have felt just as good, if not better. Totally. When I got back. Next question is from Connie Chiwa. In addition to building muscle, are there other ways to speed up the metabolism? Yeah, so that's the number one way, right? The most effective way. And I know there's a controversy like, oh, it doesn't burn that much more calories or bullshit, okay, it's total bullshit. You talk to any coach, any trainer, anybody who's worked with people for longer than five years, and they'll tell you, yeah, when I get my clients to build muscle, they can eat a lot more calories and they can stay leaner a lot easier. A lot more than what the study showed. Yeah, that doesn't equate. Again, my experience is in the opposite. I mean, I'm sedentary most of the day. I know I lift weights for an hour, but for mostly I'm very sedentary. I still can eat. I know, I'm definitely not burning a lot of calories through activity, but because I have so much muscle, I still can eat a lot of calories in comparison to the average person. The average person needs as many calories as I did every day. They'd be obese or overweight. Now, do you think that there's other factors that, and that's why? Because when they tease that out there, just measuring how much energy muscle is using when there's other factors. For example, when you're on a workout program and you're trying to build muscle and you are building muscle, it means you're probably eating better. And if you're eating better, there's a good chance that your digestion is a lot better. And so do you think that is also a factor in what we see as coaches, you know, like, oh, my client, I got him for the last three months, we've been following this plan, diets dialed in, they've built five or six pounds of muscle, and oh, my God, they're eating 600 more calories. That doesn't line up with what the studies say about muscle. But do you think that's because there's other factors like digestion that's... I think it goes deeper than that, right? I think if you are... So there's a... And this is something I think we're going to start to really learn more about in the future. But our metabolism, our body, has this range of how many calories it can burn and it can make itself more efficient or less efficient with calories. So when your body becomes less efficient with calories, it essentially wastes more energy. When it becomes more efficient, it literally becomes more efficient. It conserves more calories. So simply increasing your calories. Okay, so if somebody eats a little more, their body tends to burn more calories. Okay, it's a small effect, but we see it. Restricting your calories for a long period of time, you will start to see... Even before muscle loss, you'll start to see the body start to burn a little less calories. I think the entire process of building muscle, sending the signal, building the muscle, eating more calories, a little bit more protein, all of those things... You're being properly recovered too, right? Sleep has to be a factor and all that for balance and hormones and everything to contribute to raising your metabolism. Like you said, the entire process of pursuing building muscle, I'm sure all those components have a factor. Right, because hormones, will they affect your metabolism and speed it up? I guess in the long term, you'll probably notice if a hormone like testosterone, for example, or growth hormone, starts to build muscle. But really what it's doing is it's signaling the body to do different things with the calories you eat, right? So if my testosterone is optimal, then my body's getting a signal to build more muscle. So more of my calories that I consume are going to go to muscle, and that in turn then speeds up my metabolism. We'll also be healthy, right? Absolutely. Yeah, if you're fighting yourself internally, that's a lot of wasted energy expenditure. Yeah, so here's the other end of this. Doing things that make you unhealthy will can make your body want to conserve more calories. So speeding up your metabolism, well, okay, you brought up sleep, Justin. If you get little sleep and it's shitty sleep, there's a few things that happen we know. Number one, it does change your cravings. We tend to crave more hyperpalatable food, probably because we feel crappy and it makes us feel better in the short term. But even beyond that, right? If you're sleeping little, the body perceives that as a stress. When your body feels like it's under a lot of stress, hormone profiles change, and your body wants to conserve energy when it feels stressed, probably because for most of the time, humans have been on Earth. If we were stressed, it probably had to do with the fact that we couldn't find food, right? That was probably one of the main sources of stress for us, at least chronic stress, because, oh, we can't find food. So the body starts to learn to conserve calories. So if you get shitty sleep all the time, what will end up happening is your body is storing more calories or trying to simultaneously also trying to get you to burn less calories, eventually causing muscle loss. Because muscle is more of an expensive tissue. So it's like your body saying, okay, we need to become more efficient. There's a few things we can do. And then down the road, it's, okay, let's get rid of muscle. We don't need to burn in many calories. This person is under stress. So over time, you start to kind of store more calories. You throw on top of that. Your cravings start to change. So yeah, I mean, you want to be healthy. You want to get good sunlight. Make sure your nutrients are balanced in your body. You're not lacking any nutrients. You have any deficiencies. And, you know, and then again, of course, building muscle. I can't tell you, look, if you have worked in a gym for a while, you know, I remember after about five or six years working in gyms, I would see these people and we had names. We had, there were like terms for them, like cardio bunnies, right? One term. These were people that were consistent. They're some of the most consistent people that came to the gym. They'd come in same time every day and they do cardio. One hour of stair master. Yeah, one hour of cardio and then they leave. And you think they're religion. And you would notice that often their bodies never changed. And they would often be skinny fat. Now, you know, being somebody who's very involved in the gyms that I ran, I always knew my regular members. I was made at a point to talk to people. So I became friends with some of them. I had talked to them and we talked about diet. And there were more than a couple of times where these cardio kings and queens that would come in, because you'd see the guys doing it. They'd have a little bit of the beer belly, but they're doing their cardio and the girls. Yeah, that sweats on everything. Yeah. And I would ask them about their diet. And there were like a couple of them, more than a couple, that actually tracked their food. And I would look at their nutrition logs and the women were eating like 1,000 calories. The guy was like, you know, 1,500 calories. And yet he would talk to me and say, I can't lose this last 15 pounds of body fat. I do an hour of cardio six days a week, sometimes two hours of cardio. It's not coming off. I'd look at their diet and be like, well, we need to just teach your body to burn more calories. This is what you're doing now, is maintaining your 15 pounds of body fat that you need to lose. Right. Let's switch it up. And I actually got a couple of them to change their routines to lift weights. And then low and behold, the body fat, you know, came off their body. Yep. Next question is from Sarah Stone. Any advice for women who want or need to eat more and put on weight, but are inundated with media telling them to eat less, do more cardio, et cetera? Turn off your media. Oh, thank you. You know, now more than ever, we have to guard our attention. And you, because it's our attention is so precious, right? We're constantly distracted by everything all the time. It's never quiet, never time to ourselves when we're doing nothing. We have these phones with these media apps that are just constantly entertaining. Yeah. And you have to be honest with yourself. And here's the truth. It does influence your behaviors as much as you think you're self aware and I could read this and it's not going to affect me. The truth is it does. It does either a small amount or over time a large amount. And so the best thing you could do is go through your social media and delete, stop following all these idiots. I got to give a shout out to Lori Christie King. I think she does a fantastic job of this is literally like her directive. This is who the audience that she's really speaking to in terms of feeding the body and making sure that you're getting adequate amount of calories and really fueling your workouts and building a body that is desirable. It's not about starving yourself and just doing cardio to get down and wait. I love her content. This is a conversation that I was having with my aunt that I just kind of mentioned recently where and I'm trying to rethink how I explain this or help people in this case because I do forget sometimes we're in our little bubble where we just assume, oh man, things have changed. There's more women lifting weights and finally, everyone's getting it. It's like, no, it's not that way at all. Actually, it's still a massive minority in comparison to the average person on the general population. Most people are following this category, just like my aunt, and she's sharing with me the stuff that she's drawn to Beach Bodies workout. She's drawn to the articles that they post and then what they write about and the quick three-day cleanse and the 30 minutes to this, and most people still are all drawn to that content and they want the results as fast as they possibly can and those types of articles they're drawn to. So this is a tough battle for us, especially since for the longest time we resisted marketing this way to get these people's attention, but the longer we get into this business, six years now, I think to myself, like, I don't know if we're ever gonna win this way by us just talking on this podcast, hoping that these people find us, we're gonna have to find a more creative way to kind of rope them in with that type of advertising and then do a flip the script on them and then teach them really how they're supposed to do this. Because I'm having this conversation with her and when we're actually looking over her diet, we're talking about the next 30 days and she's telling me how she wants to lose 15 pounds as fast as she can and when I tell her, like, okay, so we went over everything and she's like, okay, we're all good. She's agreed to the diet. She likes what's going on. And then I said, okay, so what I want you to do is make sure that you're weighing, at least on a weekly basis, I would love to see daily and I don't want you to lose any weight. And she looked at me like all crazy. Like, no, no, you, this whole, I thought you put me on a plan to lose 15 pounds. And I said, well, is it just the 15 pounds on the scale that you all you care about or is it you want to change the way your body looks? Like you want it to look leaner and more defined. And you want to lose it forever? Right, right. So I tell her that and she's like, well, yeah, yeah. I said, well, then the scale is not the fastest way to the better body. Sure, we can move the scale faster by doing tons of cardio and starving your body and that will move the scale faster than building muscle. But nothing will change your body faster than me getting you to eat more nutrient dense foods that you need. Because when I look at your diet, you're lacking, grossly lacking protein. She was eating like 30, 40 grams of protein a day. Barely essential. She was barely hitting the essential level. Right. And so I'm like, you're, you're, we're not feeding your body what it needs to build muscle. And then we need to prioritize strength training. And then the goal is as we're eating better and more food is to actually just maintain this scale. Because then I know we're, we've got a nice exchange going on. If you're following what I wrote for you and you're doing everything, then I know your body's going to start to build muscle. When you were that low of protein, I bump you to where you're at now, feed you more calories and get you training. Your, your body is actually changing the fastest it possibly could. But we get so caught up in the scale and wanting to drop down in these articles and stuff that, you know, and it's not just women, men too, but women in particular, I think have been targeted the hardest in this area. And the same advice I give to Mayan is I'm going to give to you is the actually fastest way to get your body to look the way most people are wanting it to look, which is leaner, tighter, more tone, whatever fucking advertising words you want to use, the fastest way is actually for you to build muscle, eat more calories initially, then build some strength and focus there first. And then just like I told her, give it two or three months of us being consistent. And then I make takeaway three to three to 500 calories and then watch your body just lean out super fast. Yeah, totally. I mean, I, you know, I'm going to circle back, like stop following these pages. It's your attention, you know, treat it, you know, treat it like gold. I mean, I had to do this for politics and news because I found myself getting annoyed and stressed out and worried. And so I just stopped following a bunch. I just stopped watching it. And you know what happened? A week, it took a week and I felt way better, way better, way different. And it's like, man, that had such an impact over my quality of life. Yeah, that's what you're taking in. You just got to take inventory on that and keep yourself accountable. What are you taking in and find what you need to hear? Totally. Look, Mind Pump is recorded on video as well as audio. Come find us on YouTube, Mind Pump podcast. You can also find all of us on social media, Instagram, so you can find Justin at Mind Pump, Justin, me at Mind Pump Sal, Adam at Mind Pump, Adam. And also if you'd like to read some free information on how to build a better body, sculpt your midsection, burn body fat. We have free books and guides that we've made for our audience. They're very informative. They cost nothing. You can find all of them at mindpumpfree.com. It's like, why am I getting better pumps when I use... For a long time before and during my workouts. So you're definitely getting more fluid volume because of the sodium. And that's a transient deal. The kidneys, again, will kind of sort that out and will reestablish homeostasis. But sodium is really critical for a pump.