 You are listening to the top fitness health and entertainment podcast. This is mine pump now in today's episode We answer fitness and health questions that are asked by listeners and viewers Just like you but the way we open the episode is where we talk about current events. We mentioned studies We have a lot of fun. That's the intro portion of this episode today's intro was over 40 minutes long after that We got into the fitness Questions so what I'm gonna do is I'm gonna give you a rundown of the entire episode We start out by talking about Star Wars Luckily, we have Justin here on the team. He's the know-it-all Real nerdy in this one you guys then we talked about the the fights that happened over the weekend Mike Tyson and other Fighters we had a lot of fun talking about that Then we discussed the monolith that appeared and then disappeared in Utah. What the hell's going on? Is it aliens? I need to find out more. I talked about the COVID vaccine the speed of the vaccine at which it's getting approved doesn't necessarily mean it's not as safe Then we talked about our favorite Christmas movies We talked about Felix gray as a blue light blocking glasses some of our favorites We work with the company by the way, they're running a huge sale right now. It's massive It's only one day as of the dropping of this episode. There's one day left for this particular promotion So here's what you got to do if you're interested go to Felix gray glasses comm. That's fbl. I X G r a y glasses comm forward slash Mind pump and it's 15% off Site why that's a big deal. They never run. Oh sweet baby. Oh any sales. They never have any sales So this is a huge one then I talk about my wife's Compliment that she gave me. I know what you're trying to do honey trying to make you feel better And then I talk about my baby boy and some of the stuff that's going on there And then we mentioned Organifies they sponsor that we work with they make incredible protein powders green juices gold juices and other products all vegan all Organic and because you listen to mine pump, of course, you get a big discount. Here's what you do Go to organifi.com Orga ni fi comm forward slash mine pump use the code mine pump and get 20% Off by the way on their site right now They have some gift packages that are available and additional discounts on top of the ones that you get with mine pump Because it's the holiday season then we got into the questions. Here's the first one This person wants to know how you know if you have metabolic damage. That's another term for a really slow metabolism Damaged the next question this person says can you realistically run maps anabolic? That's one of our most popular workout programs can you do that over and over again and Be okay, or would you have to switch to different programs sell those at all time the third question? This person wants to know why it's important to have a strong pelvic floor and what? Exercises and things you can do to help encourage that and the final question This person wants to know what kinds of supplements are important to take during the winter months? Also right now. There's two days left for Cyber Monday This is massive all workout programs every single workout program that we have is 65% off. It's by far the biggest sale of the year Also bundles. This is where we take multiple maps programs. We put them together. They're already discounted normally I'll usually around 30% off you can go ahead and take an additional 50% off of Cyber Monday Here's the codes that you need to use and here's the site you need to go to To do all this go to the site maps Fitness products calm again. That's the word maps MAPS Fitness products calm and if you want to buy an individual program or you want to buy multiple individual programs and get 65% off Use the code cyber maps. That's cyber C Y B E R Not cyborg maps And then if you want to do the bundles if you want to take an additional 50% off the bundles use the code C M bundles again, you can find all of this at maps fitness products calm Shit dog, you know, it's my favorite time of the week We have two big winners one for Apple podcasts one for Facebook the Apple podcast winner is Danny B 1984 and for Facebook we got Michelle Melissa both of your winners send the name I just read two itunes at mine pump media comm include your shirt size and your shipping address and we'll get that shirt right out to you Justin I got caught up on my so I was behind on men Lauren The air you it's Mandalorian. Whatever. I was three episodes. I'm the Lordian Spanish. Is that what it is? I don't know roll the R there. Sure. So it's what a sound ethnic It was the it was three episodes behind really Was not impressed with the the previous two. I really liked the last one the Jedi So I really liked that one Interesting I wanted to ask you because I know you don't just watch the show you go and you geek out and you read articles regarding Yeah, yeah, are there are there critics around it? Are there critics around this season? I I feel like season one was epic and then this one's not as quite as epic what I've heard in the interwebs Like they're really catering to the really hardcore fan now Yes, and so they're taking a lot of like non-canon type book series and they're trying to kind of weave it in Go explain that to me. Was that so non-canon is it its stories written about Star Wars that Disney as they bought the franchise They didn't accept it as like part of the universe And so they basically threw out a lot of like potential characters and things to bring in to the series And so like there's a cartoon, right? There's a Star Wars cartoon that's in there That's the thing and this is where it gets confusing because there's like Star Wars rebels There's Star Wars the Clone Wars and so they've thrown in a lot of Clone Wars references and characters from that and now from this other book series That they alluded to already That Moth Gideon is basically working under Admiral Thrawn which Admiral Thrawn is this like Really cool character that was non-canon that they're gonna start bringing. Are you are you not lost right now? So, I don't know what he's talking about, but I did read a little bit about it I had to come in because last time I was a little flat So yeah, so I did read this I did not know that the Mandalorians Went to war with the Jedi's at one point. Did you know that? No, I saw this episode the last episode I learned that I didn't even know they were enemies. Yeah, so the Jedi's apparently Scorched the planet of the Mandalorians like kicked their ass big time and the armor that they wear correctly correct me if I'm wrong The what's that metal called? Oh, yeah Why don't I forget it right now? Bees be the B. No, no, no best car. Yeah, that's God I don't know why I was thinking beef steak Probably because I'm fat like Kremlin. It was they invented that armor to Stop this to fight. Yeah, because I guess you can't cut through it with a lightsaber Yeah, and you saw that with the spear and all that spoilers for people haven't seen the latest one And then I read this this is interesting too. This I read on the internet too. I geeked out for a little bit So Jedi's can block Blasters right with their lightsabers. So you shoot them with the blaster and they'll pu pu when they'll block it So pu pu. Yeah, it makes that noise. So Mandalorians started shooting actual real bullets at Jedi's because what they would do is they cut it with their lightsaber, but it would Shrapnel and hit them in the face and hit other guys. Yeah, so they found ways of fighting. Yeah, that's what makes this interesting Yeah, I actually like where it's going because it's you know, there are consequences like the Jedi's aren't the ultimate You know kick everybody's ass character. There's other people that like contest them Yeah, is there is it just the Mandalorians? That's it. Who else can contest them? Obviously, yeah the Sith and whatnot, but that's all I didn't say aren't they bad Jedi's isn't that what the like the dark force is supposed to be they're not bad Jedi's They're they're Sith. Yeah. Yeah, but I feel like that's it This whole thing is like a representation of like religion and biblical stuff Like isn't that like isn't that like the fallen angel example isn't like what they are It incorporates basically like all legend and myth and this is where Joseph Campbell like he was inspired by all that stuff and Wrapped that all into one thing one folklore what you guys think of Grogu the name Grogu. Yeah, it was interesting Yeah, does that come from like a famous Buddhist monk or something? I have no I know yoga yoga Tongue-tied over early stupid names. Yeah. Yeah, so this is interesting to me So and so my son was the one that was Illuminating me because I guess he was talking to one of his friends. That was a big Star Wars geek That so remember when he asked the girl to or the Jedi to train Grogu But she said I'm not going to because he's attached to you right and she's like so basically They're afraid of turning him into like what happened to Anakin. Yeah, cuz he's too attached That attachment and the fear of losing is what they saw an Anakin and that's why he became Darth Vader Yeah, okay. She alluded to that. I didn't make it total sense to me. That's what it was They don't want it to happen again got it Yeah, so how cool would it be if in the future Grogu was like another Darth Vader like he goes on the sith and he's a yeah shit I mean, yeah, it's interesting to see what might happen I think Admiral Thrawn if they bring him into Amanda Lauren is gonna be pretty cool. I'm actually excited about that He's like I'm going to do like a yeah I know he's he's basically like so the thing about the Empire is that they're very like xenophobic They always have like just human only and like like male You know type of leaders and so he's a alien and he's blue and he's got red eyes But his whole thing is that he's like super intelligent in terms of strategy And so he almost has like supernatural powers and in reading rooms and being observant and kind of like like Sherlock Holmes And he like he's like undefeatable Unless there's some kind of factor that he doesn't see I learned something else. Remember. Oh, there he is look at that Yeah, where do you go to read this stuff? Is it like there's like a dork internet? I learned something else remember the black the black lightsaber that the dude pulled out that one time Yeah, okay, that was a okay There was a Mandalorian that became a Jedi. Yes at one point Yeah, and that was the Mandalorian Jedi's lightsaber that he has which you see who wants that right now Who right is the that other Mandalorian from the Clone Wars her name? So there's all after that now you're all up to date. Yeah. Yeah, but I actually feel more lost than when we started Again, this is this is like dude it weaves in all these dark horse comics. So there's a whole comic book series There's like cartoons. There's like, you know Excess of all these non-canon books series and so they're like putting it all in there So back to my original question. Are the critics happy or are we upset right now? I think all the super gigs are stuck as far as I know except for yeah, I don't know they Again, I don't think you win everybody over because then there's the critic of like well now You're just always catering to the super nerds and not like, you know making it about the general public So do you think that the so the episodes of the two episodes before the Jedi episode? I thought we're a little bit of a letdown now. Is that because they were setting me? I thought the first opener was amazing. The one where they're the opener. What are you talking about? This is like of season two. No, no, no, I'm not that was amazing The last two episodes before the Jedi we're on episode like six right now. It was episodes like three and four I don't remember. We're that far. It's on episode five right now. Episodes three and four were soft They were 35 minutes and thirty two and they were weak. No, I agree with two. I think that Episode one was great. Yeah, the latest one with a soka like I don't know like it again I think they're trying to now create a whole new dimension of the story So it's like now they're trying to like pull it into the actual universe Well, I'll tell you why I think they did a good job My daughter who knows nothing and could care less about Star Wars now has requested to watch So she wants to watch the original Katrina Katrina's watching Mandalorian She really likes it and she knows now she interested in watching the original or yeah, okay Yeah, she's but she's bought into the the Mandalorian story and likes the show So she watches that with me, which I wasn't sure she was going to just Courtney like Star Wars or no Yeah, like not really like obviously not like it's not That's not helping your sex life Actually have a funny story about that, right? So like my my PlayStation I put it on a hard reset and like I tried to wipe it clean because it's just been nothing But a pain in the ass like for me to it wasn't accepting any like credit card payments for all this like Membership stuff you have to pay for memberships to be able to like unlock certain like downloads and games and all this kind of stuff Anyway, it's it's not just plug-and-play anymore, right? And so I just like wiped the whole thing clean And so I still haven't like had the time to sit there and mess with it for because you mess with it for hours In a sense when you start like trying to like do all this stuff and download all these things So I'm just like playing movies and so, you know, Courtney and I like we go back You know to the bedroom we usually watch some TV and I put on like put on return of the Jedi I think and that's on and then you know, we start kind of getting into Your dream Start like, you know, so I get a little handsy and then you know one thing leads to the other and then like I'm Basically looking up there. I'm like This is a really good part right here. Yeah, it's a really good part right here. I need you Hold on. Hold on. Yeah, it's like it's like right where she's like in the like bikini and everything Job of the hut, you know Movie hair babe. Yeah. Yeah, I gotta look up at the TV Yeah, the rebels can wait Well speaking of cool stuff that that happened right around the same time Did you guys watch the Tyson card and all that? So I didn't actually watch it I've seen the highlights of which by the way, it seems like Jake Paul's fight stole the show. Oh, dude Okay, who's the guy that he dropped on Nate Robinson. How I told you embarrassing You're a pro NBA. You're a professional athlete and he didn't just like win. He'd like put him out. He killed him I haven't seen I haven't seen somebody get knocked out and and face plant that hard. I don't know if ever Oh, he went to he was in another planet. That was like dreaming. Yeah, you remember that. What was that that? Where where the tough guy challenge or whatever you remember where like this amateur? Yeah, but that's the last time I've seen somebody like fall to the mat Oh, he took him out hard that one was great and then Tyson is just a terrifying human being at 54 It was a 54. Yeah, he just is terrifying. Did you watch clips? You watch the yeah No, you can go on online and watch a bunch of clips and he won they called it a draw But I think he totally won so but he just moves like He's obviously not like he was when he was 20, but still at 54 years old Landed some power bro. He just the way he moves in his balance and the way he throws the punches So now that we've seen this does it did anybody get any stats on like the what it true What it drew pay-per-view wise like money wise that's so what I'm interested in because it's good We should look that up because Tyson till this day. I believe can pull in more money than almost anybody. I think No, not them a Gregor So that I would be interested to see the money side because this goes back to the original argument that I had with You guys like a year ago would when the beginning of this really started happening. Is that this is that I told you so much I told you so no, I mean look at what we're seeing I mean I was telling Justin this this morning before you walked in here and we were talking about this off air and I said You know, there is I don't even I couldn't even give you the top 10 Pro-ranked boxers right now. I couldn't give you the top 10. I guarantee that they all have less Then well, I shouldn't guarantee that because I don't know okay I would I'm gonna guess that they have less than a million followers each, right? They probably are in the hundreds of thousands at best even the most The most famous pro boxers right now and whatever class you want to talk about Then you have somebody like Jake Paul who's got 19 million followers I don't know how many million that Nate Robinson kid at but you get you get these two kids who don't even have To be great boxers But because they have so many people paying attention to them that decide they're gonna talk shit to each other Create the hot. I mean, it's like a WWF meets boxing world. Yeah, but so we had a good knockout Paul can actually fight. He looks like he can actually fight. I think he was a if I'm not mistaken He was a collegiate wrestler when he was in college Nate Robinson Here's the question I have for him is why the hell did he agree to do this? This was a lose-lose situation. Well, there was no not if you had a bunch of money Yeah, I heard that they got paid dick for this. Oh, yeah, I heard they didn't get paid much do your research No way, but it's okay still okay. How much money do you think I think it was a million dollars something stupid from what I read But we can look it up, but what's the win-win for him? He he wins everybody expects him to win. He's a pro athlete. He loses. Oh, that's terrible gets knocked out Like he's he's gonna be made fun of well He's an he's an ex basketball player. So I mean is he making he's probably not making any money right now What's no that can't be ever done about $500,000 there you go. That's guaranteed money though Let's see guaranteed. Yeah, I don't know I didn't click on it and tell me what else because they could have made more than that They probably because of the paper view bonus money. So I bet you the pay-per-view money payout was even bigger I don't know. Let's let's let's see, but that's 500 grand guaranteed for it for pro. Yeah on that though That wouldn't be worse. That's like one. Oh, yeah, he spends that much going on. Yeah But I guarantee that they made okay I bet you the pay-per-view bonus is bigger than the guaranteed money. I would bet So I mean they got I'm sure he made millions Off of that and if you're a retired basketball player that you don't even know who he is Do you think he's really that Jake Paul and Nate Robinson just 600 grand? So that's but that doesn't say what they got from the pay-per-view, which we'll never we don't know What was it? Does it say what the pay-per-view brought in? It doesn't say but I did read something that said it was breaking records Pre-pre fight on pay-per-view revenue. See okay. I bet you he got millions dude. Yeah I bet you he got million a million over well over a million dollars. I guarantee he's not making that much hope so Yeah, do you hear it Tyson said afterwards? No, I guess he got super high before he fight before the fight He's like I just smoke weed he goes. I'm a smoker. That's what I do Of course I smoke weed before I fought that's crazy And he's still moving. Oh, you know what he's promoting his business, right? That's he made a big move into the marijuana. He does he has a farm that apparently Brings in over a million dollars. So what a great way to promote your cannabis business. Yeah, totally I'll tell you what this is this is for if you're a young man listening right now You ever want to do getting a little tussled for those ears with an old boxer. Don't do it I've known a few old boxers and they lose a little bit of speed and agility, but they still hit like a mule I've I've had some spars with a couple 50 60-year-old boxers Right that's that central nervous system that old man strength comes from they don't lose that no They'll still hit you. It's super hard. Did you see just I want to ask you about this Did you see that monolith thing that they saw in the Utah desert? Did dude? What was so what's the what's the deal about it? No, I I mean I honestly like I remember it went like crazy on the internet and I and so I looked into it and stuff And so like nobody has any like real solid theories of why it all of a sudden just appeared there And then disappeared it's gone disappeared. Yeah, it is now disappeared Adam. So it's like a big shiny metal three-sided It's like a big there is What do they call that an obelisk? Yeah looking structure, but it's just all metal like metal Like all connected together like just right in the middle of this Right in there, right. Is it buried underground too? It was just there. I guess it was stuck in the ground too Doug what's that movie where there's a big like it was a stunt 2001 a space Odyssey? So there's there it kind of looks like that if you ever watch that all right We're the the the monkeys or the chimps are like hanging on it with the bones So the conspiracy theory that I read that I thought was hilarious. See there. It is right there metal monolith That was just there and then now it's gone. Nobody knows where it went, right? So I you know what I'm thinking I'm thinking this may be Some kind of publicity for a movie. Yes, exactly remember Remember that whole clown scare. Yes, I was just gonna mention that with it for it Yes, do you guys remember that that Halloween where people there were like clowns running around and people like there's actual clowns? Yeah, there was clowns like I think they were paid to go out and scare people and like harass them It was great publicity for it. So that's that's what I think it is anyway One conspiracy was that aliens plugged in a USB to the earth and downloaded I Took it back floppy Canyon you get this big floppy desk on the earthlings take it back now. What a great theory I think you're right. I think a movie theory probably gonna be some movie that comes out and what brilliant marketing Oh, cuz everybody talk about it. Yeah, well because here's the other thing I mean the government member with that that release that they talked about that they they finally said that they did have Like some alien yes craft remnants and like they came open and nobody cared at this point They're just like yeah, whatever you right now for news that for you to produce news that hits like over Kobe Like it's gotta be like, I don't know what it's yeah We found aliens like that's on page three. Yeah, but what are they doing? Yeah? Speaking to the Kobe'd stuff you sent an article over that okay, so I and I I never brought this up on air I've been going back and forth with my my buddy since the beginning of all this And I said you know the thing that I'm gonna be the stat that I'm most interested in reading at the end of this year is What this year looks like for total deaths in the United States of all cause yeah, right all cause at the end of the year and is it You know millions or hundreds of thousands way more than every other skyrocketed Right is it about the same right and and so I would actually like look this up and I could never get this answer So as the month every time I try and search as I get CDC and COVID deaths and record month of March I just all the articles I was reading I couldn't get like what is like I wanted to see What is total deaths, you know and in the United States in 2012 13 14 15? And is it is it much higher? Yeah, so there was this this is a little controversial There was this article that was published it was put out on the Internet by Johns Hopkins University Johns Hopkins at Johns Hopkins, and then they very very reputable source. Yeah, but then they retracted it They took it out or I don't know why because of political pressure. I mean think about it Maybe right so it's gone, but luckily else anything that goes on the internet you could that even if it's gone You can find it again. So this is website. I think it's like web archive something like that.com or something like that Anyway, buddy of mine who's super into this kind of stuff sends me the actual article that they had initially posted and it states in it That there are no excess deaths this year compared to previous years So we do have COVID deaths, but when they look at all deaths Including heart disease pneumonia like everything that there's no difference this year versus have you tried to look this up, Doug I'm looking for it right now And so I bet you're gonna run in the same problem. I had like I was trying to find this months ago Yeah, I was trying to find this month going every time I searched for this all I got was like COVID see I bet you is that what you're doing right now, Doug? Yeah, see so the American weird that's so weird I try and save as many of these articles as I can because they do they just disappear all of a sudden Well, here's why I've been like banking. Here's one where you can find it It's the American Institute for Economic Research They posted the study that shows that there were no That the study says that there were no excess deaths and I'm looking at 9 or 12,000. I thought I read 12,000 No, no no egg in other words. There's nothing out of the or any look at total deaths There's nothing out of the ordinary in comparison to Previous years is what it's saying in which is weird because we haven't say people aren't getting sick Okay, so yes, according to the CDC from January to October us had 299,000 more deaths than in the previous year Okay, well, maybe this is yeah, see that's the thing. I don't know I don't know because I'm reading these articles and I'd like to confirm them myself right so I don't know well You're the you're the you're the Google master here. I'm the one I try to I try to figure this out I was the I gave up ambassador of health. Yeah, that's it now the Google Yeah, Google yeah, no, no, I try to find this and I did dead in man It was dead. It was you know this there's two things this year that I've tried to like like I don't spend that much time googling Right, so the that and I wanted to know where the all the BLM move money was going Oh, those two things I have googled like crazy and can't seem to get a good answer Yeah, it's so weird to me that anything else that I try and search for not Yeah, but you're dead foil. Yeah, we have to say that speaking of Covid I was talking to somebody in my DMs Over the vaccines that are coming out. Mm-hmm So this person works in research and development for vaccines and for medicine and he and he was explained to me why Or how they they're getting this vaccine to come to become approved so much faster than in the past Because I've made comments in the past that are like, oh, I don't know if I trust the vaccine that you know Only took a year to get you know to pass all these different tests where others take 10 years or longer He said it's all because they cut out all the red tape a lot of the Of the reason why it takes so many years to get something approved is waiting Waiting for yeah, but that isn't the red. That's the red tape is the precaution. No, no, no No, the testing is the same they cut out all the red tape like we didn't do any trials on monkeys We didn't do any that. No, no, that bullshit. That's not what I'm talking about. No, I'm literally taught I'm literally talking about waiting waiting approval ask for this wait wait He says they fast-tracked it moved it to the front of the list. The testing is the same. He said it's the there's Trials with 30,000 I'm gonna challenge that a little bit because it normally takes 10 years, right? That's what it takes I'm like that, right so Part of the testing is just waiting. Yeah, right part of the test is look It doesn't do anything right away, but we'll know in five years when it has to pass all these other things Yeah, I asked him that and what he told me and this is according to him Okay, so maybe someone correct me if maybe he's wrong, but that happens at the end It's at the end of the process that they actually start to do the human trials and then get to that part of the process Wow, so you mean like for ten years to get a it's just a big it's a big Bureaucratic nightmare. I know but what I'm saying is so you mean to tell me that the ten years of trying to get something passed There's no human trials until after gets passed and then it's towards the end is what he said So I don't know exactly what that means that seems weird and he said that this he said because they fast-tracked this because Of how it was done. He goes no, this is it would be as safe as one That would be released with the you know through the normal means or whatever in terms of Now I'm not a big conspiracy guy I'm not one that's saying that I am or I'm not going to do it, but it still seems I'm not saying I wouldn't do it, but it does seem that Weird to me that you think that something could be the same as it's something that takes ten years because you've got ten years of Okay, we've tried this on somebody and we haven't had any reactions that didn't you know arise like five years later or seven years You know that sounds right to me. However, I would never underestimate the the Incredible inefficiency of the bureaucracies that are put in place. Yeah, have you ever tried to get something through? Yeah, and then you end up waiting a year or two years or just go get in line Try and go get your passport at the post office Go you get there before they open you got a wait line three hours just to get through What's the updates with the Russian vaccine? I don't know about the Russian one, but I do know that the day 1% because they started like early I have no idea. Did you see the post they did on Instagram with that? No, it's hilarious. No, I didn't yeah So it's like it's like I'm telling everybody. Hey, I don't want to let everybody know but I got the vaccine I'm one of the test subjects for Russia, but then as you read it. I start speaking Russian Yeah, the Moderna one is the one that I think that they're they're moving at the front list look I saw this with GW Pharmaceutical when they got their CBD drug through to treat Certain forms of epilepsy and children they got fast-tracked and they were able to get that thing through in like a couple years And that's an it's that so they fast-tracked that and that's not even yeah, that wasn't even this whole COVID thing Apparently also there's a new way of making these vaccines that was just developed Because of COVID because all these companies going in lots of government money lots of funding and apparently it could Revolutionize the way we make vaccines moving for all I know is my understanding through all this stuff has been way off Watching the movie outbreak. Yeah, I didn't watch that The whole thing about it was like trying to retrace like the origin and get the Chimpanzee or whatever it was that started it all. I'm like, where's the pangolin? Yeah in all this Like we're not trying to go get the pangolin and make a vaccine from The bat this is Hollywood science No, I don't watch that on purpose. Yeah, I feel like they'll tear for me It was it went it went viral again. You saw that right it like surfaced as one of like the top watched films in the last Like month or two. I'm sure that's how you watched it. I'm sure pop. I probably did see it again Yeah, you guys notice that how like crazy different Like Netflix has gotten so good at the like algorithms to like make the make a movie or also to recommend Like when somebody else I can always tell when someone else is using my Netflix I got an algorithm changes. Yeah, cuz I'm up at the truckie house I might I get on there and my accounts logged in so I'm getting like all Adam has all those ancient aliens Just in watching my account dude. I got all this weird conspiracy shit on my Aliens Between that and then like when vacations are around all the teenagers screw up the frickin That's why that's it recommends terrible movies. That's why that stupid movie knock knock was was it number one? It was a dumb the dumbest movie. I watched another terrible movie man Another it was Netflix like number four or something this last week. You guys have a favorite Christmas movie Like do you guys have I was just gonna ask you a national ampoules. Oh So, you know, it's funny. So I haven't seen that a while actually just watch this rated like number two all time Oh, it's my favorites. So I went to watch it with my kids, right? This my daughter makes me so happy I hope this never changed. I'm sure it will though. Yeah, so I'm like, hey, we're gonna watch a Christmas movie You guys have never seen this before It's a movie I watched when I was a kid So I pull it up to watch it and my daughter's like I can't watch that I'm like, why she's like PG-13. Yeah, I can't watch it because she's 11 I'm like, oh man. She's such a goody-tish. I hope she never changes Two years. You know what I'm saying? I hope she never, sorry. I can't drink. I'm not 21 Yeah, we so did you guys start that in your house like so it started for us, right? Every night we're watching Christmas movies. The whole the Christmas thing went like bonanza this week So we already like I already like put all the lights up and got the tree and all that stuff So we watched elf and then we watched The Christmas vacation and then now we got a lot like they wanted to watch home alone right after that Which is another great one. I'm like dude chill out. Yeah, we're not even in December yet. That's great No, my elf is one of my favorite elf. Yeah, that's good. Yeah, I like Personally diehard. I think diehard is the best Christmas. I do that was a movie that movie that I watched Okay, so how funny is this? This is this is this is not okay, okay? Rocky's a love story. Okay. No, no diehard. Okay diehard Listen diehard is argued as one of the as a classic Christmas movie even though it's really not right. Okay, so Netflix comes out with hard to kill which is featured Bruce Willis Mm-hmm, and it's right now in the top 10 never terrible movie. Yeah, what terrible really? So that's the new one Terrible. Yes, not worth watching whatsoever. Okay, my favorite So we I just found these two that now, of course, I have max right so my favorites changing because it's not Exactly what I like it's like shows that I can keep him watching So there's this series on I want to say it's either Apple or Disney has it They're 20 of the builder. No, no, they're 20 they're 20 minute long They're 20 minute long Christmas. There's two of them and they're ones called prepping landing and the other one is called It's like the sequel to that prepping landing. I can't think anyways It's like 20 minutes long and it reminds me a little bit of Arthur's Christmas, which is also another favorite of mine So I don't know if you guys have watched that one. It's a cartoon, but it's done. It's it's like Christmas like futuristic for like kids in this generation that like Understand tech and then probably like and your kids would like this because they probably sit down and look at the old Christmas Like oh, that's so fake. There's no way could do this So they utilize like all all modern technology to get the presence to you know all the kids and shit So it's interesting. Oh, okay. Yeah, that's like Christmas stories. My favorite. That's still my That's gotta be I mean it's gotta be the best one. It's a classic. Yeah, I would I would think so, right? Yeah Did you guys start your black Friday and Christmas shopping? Did you guys get that done yet? I just a little bit just got my daughter something on Amazon literally like that's it right before we started That's about all I did I think I got so I mean most of my family that I'm gonna say this don't listen to show So I'm okay. I think I bought five five or six pairs of Felix Grace Oh, yeah, I bought two. Yeah for my brother and my dad perfect gift. It is you know, actually a great Yeah, it's simple as that it is. It's a good. It's a really good gift. I was just having that conversation with my cousin because his he went and got his testosterone levels checked and they were low and He says first thing of course, I told him I said fix your sleep and he goes well my sleep is okay I said do you wake up at night? He goes? Yeah, I wake up like two or three times every night How many hours asleep to get six hours and like yeah fix your sleep watch your testosterone go up So I talked to him about wearing blue blue light blocking glasses and I mean it's so common that we I mean You guys got to see this in the kids behaviors, too, right? Like it's so common for you to take your phone into your bed. Mm-hmm. I mean we become so attached to this thing It's like another limb of ours that and I and I know this is true to other people because I'm fully aware And I still fucking do it so I know if I'm doing it and I'm aware of it How many other people mindlessly just do that where you just grab your phone to go in bed? And then when you lay down before you actually go to sleep You probably surf the internet for half hour hour before you fall asleep and don't realize how much that disrupts your sleep Yeah, just simply being disciplined to like throw the glasses on makes a huge makes a huge difference in speaking of sleep Dude, you totally called it remember how I told you I was sleeping in another room during the week Cuz I have to wake up to go to work. Yeah, so I don't wake up with the baby every you know A few hours or whatever you called it dude. I need to change the bed in the other room It's what's one of those couch And it is Know what makes me upset. I upgrade I took pride when I was younger I took pride in the fact that I could sleep anywhere. I could sleep on the floor I could sleep in a chair. I'd wake up feeling like nothing can't do it anymore No, now wake up and I got to do mobility work for 15 minutes before I go downstairs and drink glass of water Cuz I'm stiff as hell. I'm not a couch sleeper anymore I still remember the day that I got on the online and like just bought all that shit one buy I was so irritated and frustrated after another bad night's sleep with sleeping on our spare room bed And I was like that's it, you know, I'm outfitting this and you know what it is It's the dumbest thing that so when you pull the bottom of the thing out so that becomes a bed It's literally like a half an inch of a difference in height. Oh my god a futon. Yeah, so oh my god It's just a tiny it's not even a half inch like the tiniest difference But that little bit of difference puts my spine out of alignment now I wake up and I'm like ah I'm hurt and so I'm like what do I sleep in the bed with Jessica and the baby and wake up every three hours It's comfortable or do I sleep in the hard ass get yourself a new bed? I might have to wear it's worth it You know the way I justify it was this we have company come over and stay in that room all the time Which now I also I felt bad. I was like, oh man, I've been making people sleep I don't see I don't want to put a full bed because we got to put it make it a nice chair because it's the baby's room It's not just a guest room. The baby's gonna be sleeping there at some point. So I can't put a full bed in there I'll take up too much space. Oh, yeah. Yeah, so I don't screw. I'm a little bit screwed. You are you get those air mattresses Yeah, actually those aren't bad. Some of them are really good. They're actually not too bad. No, it's not a bad Yeah, yeah, you know Jessica. She's so funny. I'm gonna call her out right now. She she's you know women are really really smart on Complimenting great. They know how to do it in a way to where you don't realize that they're trying to make you feel good Like I'm not so good, right? So she might be saying something like but honey, you're beautiful and she's like, oh, you're just saying that cuz I you know Made a negative comment. Well, anyway, I was commenting on that was I weighed myself on the scale And I'm tipping the scales that knew a new record for me over the last few years Yeah, and so I'm making this comment So like literally the next day, right? And this is how I know she was full crap. She comes up to me She goes, are you on gear? I'm like gear That's not a word that you use. She's like, yeah, you look really listen to the show Exactly. She's like you look really good. Are you on something that I don't know about and for a second I'm like, wow, she thinks I'm on like some new supplement or something like what's going I thought about it after like wait a minute She's been talked out way like you're trying to make me feel better Your fake question. Yeah, are you on something? Yeah, I didn't realize I was like so Courtney like called me skinny Oh my god, you look so skinny wrong word. I was like and I thought I was like, yeah Whatever like no that those words like affect me, but like skinny. I'm like skinny I'd rather be like, you know, like husky you're you know fluffy than skinny You know what I mean? I was not want to be skinny order to pizza right away. Yeah Yeah, my son told me that I was like, no lean lean like no you look like you a guy who likes to work out But also likes to eat burgers like thanks, dude What are you what the hell's that? What do you call me when you guys did the When you last time we all hung out with your family dad. Yeah, yeah, like that. Yeah, he's just out Justin was the surfer. What do you say a buff surfer guy? Yeah, that's a great I like that. That's an awesome Yeah, that's what he's shocking our nerd. Yeah, what do you think of Adam? He's a dad He's totally a dad like you could tell that's so great Buff in front of that I'm having so much fun right now with the with the baby and the kids because that you know This week the kids are with me because they alternate with their you know I alternate with their mom and I'm watching the kids now bond with the baby. Oh, it's the best thing Yeah, oh, yeah, my daughter's like So my son is I've told you guys this before he's like an Android So his emotions are pretty like you don't really know what he's feeling. Yeah, like Spock. Yeah But we did this we did these pictures with the baby There's newborn pictures or whatever and so we had him hold the baby and he's like he's got the smile on his face And I'm looking I'm looking at Jessica like he's ecstatic right now He's so excited. That's how he expresses tip in the scale, right? Yeah And my daughter's like she just wants to squeeze him all the time But he's still so young that it's hard for her to like hold him and play with them Yeah, so I'm like you got to wait like another month or two. She's like that's a long time Yeah, I don't want to wait that long so how I mean what's going on right now because we'd spend almost a week right since we all Been together so what sleep look like right now what's feeding looking like right now I mean, I see so alert eyes wide open looking lifting his head up already like he smiles socially which is pretty cool That's pretty fun. So I can make him smile sometimes We're still doing the you know Jessica still pumping after every feeding Yeah, just to get you know more and more milk and she's starting to make more and more now So that's really good. Everything's going great, man. It's having a blast right now I'm really having a lot of fun and I'm way more involved With him than I was with my other two when they were babies. I think it's just because I told you guys I want to be much more present because it happens so fast the last couple times. Yeah Now have you annoyed Jessica because you're you're overly now. No, she loves it Okay, so you know you haven't like over compensated because no, I'm like, hey, do you leave me alone for No, no, she loves me handle this and I'm like feeding her to like, you know, because she's making milk Right, so I'm like making her like bacon egg and cheese sandwiches She's like stop feeding me. I'm giving her protein bars organify like you got to get you one of those little fake What point at what point do you introduce them to like green juice and stuff like the baby? Yeah Not now Yeah, no, that's too early is it? No, no, no, no I'm making sure that her while I'm helping her right make sure that her calories are good and that her protein intake is good So protein is really important. Don't want to be low in anything. So it's not like you can't go low carb or low fat Definitely not low fat So we're supple you know making sure like she gets her so Katrina had a supplement Did you what do you mean? Well, because she was not eating enough to get enough protein in so we were using protein shakes Was she really yeah, yeah, it was pretty consistently too Yeah, so that was that was something that and she noticed a difference in her production and milk when she was and when she was it There was times when we were trying to be like all natural no protein shakes anything like that in there But she just wasn't getting enough protein and then as soon as we started a supplement She would notice a big difference. We're doing some of that too, but I think we're okay If we just I think would be okay if we just stuck to food, but we're doing everything right now Did you know that? What are those types of beers that are dark and they have like the big like yes, yeah Did you know that that's supposed to help produce? Yes. Yes iron. Yeah, it's the we know It's the wheat. It's the wheat that's in the in the beer that does that Yeah, I think those are weak cookies and so like that that'll help production Caution cookies. Yes. That's what they call them. I know because we have a postpartum doula who makes them all the time That was a big difference for Katrina. Really? Yeah, and she messed she did the beer the but she noticed that the beer and the And the cookies were about the same so she just did the cookies, right? Yeah, she tried both But yeah, no apparently it makes a difference to do those types of things. Yeah, you know what else I have so she's not doing this But I'm looking this up. So creatine I'm reading more and more studies about the longevity effects of health effects of creatine So I'm gonna research and see if it even makes a difference for a breastfeeding mom To supplement with creatine because it's got some like brain boosting effects and longevity effects Oh, yeah, I mean I just read a study that showed that it's good for Heart health and organ health even so it's the wellness supplement even realize it is and it's gonna It's you're gonna see it now start to break through into other aspects of the health space not just fitness But rather longevity and wellness and anti-aging mark my words You can see that It's just could not using any of our partners any of our supplements at all Just the protein from organify sometimes. That's it. Yeah, how often are you guys having to supplement you? It's not super often. It depends on what we'll have for for dinner or for lunch, but because she likes protein It's usually an issue as to whether or not we made an made food or not if it's there She'll eat it now. She tracking or she just kind of go. Okay. Yeah Katrina was tracking We had weird we were like pretty cuz she was I was when we were first starting like we would pay attention to like the milk production things like that and She would tell me like what do you think it is and I said well I can't tell unless you start tracking for me So I'd make her track and then we'd sit at night and be like how do you feel today? What do you notice is your milk production up or down like how's he like we it's such a thing Yeah, she would notice a difference how he reacts by how she eats to so you want to hear something weird So this is what's real real weird, right? So she was using did you know that? women can use a pump the breast pump and and they won't get out as much milk as Having a baby on the milk on the breast right so the pump could do the thing all day long or whatever and it may not get it Nearly as much milk as a baby It's there's a hormone in his saliva right that that that hits the nipple and it causes well So here's this is funny, right? So we're what we had this lactation consult we were talking to just trying to figure things out or whatever And she was telling us this and so she's like have she's like see because the pump was doing its thing And then it stopped and she goes you probably still have more because she felt like she still wasn't empty Yeah, she's like you probably still have more she goes, you know see if your husband So this is true, right? So Jessica comes up to me and she goes. Yeah, I want you to try and get some milk out And I'm like babe. I'm like, yeah, no like I'm like babe. That's weird. I can't I can't do that She's like why it's what's the difference? It's like I'm like because it's not sexual you want me to do It's the babies I feel weird tried this out or whatever. Yeah, so she convinced me I tried it I couldn't get any out. So then she did it to herself got milk out So for whatever reason I could not get you could do it herself. Oh, that's a talent. That's kind of a hot You know, it's funny as the word as the words are coming out of my mouth As the words coming out of my mouth, I'm like damn I shouldn't Don't know what I was that a bad latch First question is from Nina Morgan How do you know if you have metabolic damage or if you have a healthy metabolic rate? All right So first off to be clear the term metabolic damage was a term coined by the fitness industry Really to kind of illustrate or explain a slow metabolism, right? So somebody who metabolism naturally doesn't burn a lot of calories, you know I could say hey your metabolism doesn't burn a lot of calories But I could probably sell more stuff if I say you have metabolic damage. Okay, so that's that's an important thing feel bad about it Yeah, it's an important thing too and we've said it before I was gonna say I'm just as guilty It's a simple. It's an easy way to get somebody across like how you fucked up their metabolism It's right. We need to address it right but to be clear It doesn't mean that you're that you're sick or ill or unhealthy or something's wrong with your metabolism In fact, if your metabolism is not burning many calories Unless you are ill or you really really starve yourself or really extreme in those cases It's doing what it's supposed to do. Yeah, you have a healthy metabolism It's slowing down because you've you've told it to you've taught it to slow down Through maybe reducing your calories for too long going on diets not being active Maybe training in a way that tells your body to have a slow metabolism lots of lots of Cardio no strength training for example can do that. So how do you know if you have a healthy metabolism? Well, if you're if you're unhealthy in other ways, then maybe something's going on But you're probably okay with your metabolism now if your question is how do I get my metabolism to speed up or Should I get my metabolism speed up? It's a very personal question. It's individual Do you are you happy with the amount of calories that you burn all the time on your own? Or do you find yourself feeling like you're starving eating your your daily caloric Maintenance, let's talk about so let's talk about some examples of where we've seen the most metabolic damage In other words like what types of clients so what I headers or ultra marathon, right? So what I what I see what I see this most common in like the clients that I would get that had this the most Severe metabolic damage and really what that is and I do that in air quotes because like Sal is saying that it's not really damage It's doing what you've told it to do. But why is your metabolism so slow the people that? That tend to be the worst for me that I would get Our clients that were really overweight So they were beyond 50 pounds Overweight and they had gained and lost weight for many many years up and down and many times it looked like this Really hardcore restrict. They they went on some crazy weird, you know lettuce or cabbage diet a lot Or they would just eat way less or fast or you know them fast Yeah, exactly they would do some really low calorie ways of losing weight and they would lose a bunch of weight that way and then they Would go back and they would binge and they would do this yo-yo dieting for many years and and over time You know it went from they were 50 pounds overweight to 60 pounds away to 70 pounds and eventually a hundred pounds or so Overweight and they had been doing that to their body. That's case number one that I'd see that's most common with like somebody who has a Really really slow metabolism The other is like what Justin was alluding to like your athletes or your competitors That are on lower type calories and they have a lot of stress whether it be exercise running for a very long time Or just eating really really low calorie for a very very long time Those tend to be the more and with lots of stress those two things tend to be the most common Offenders for me as far as clients. Yeah, especially if it's a lot of endurance type training That's where you start to see the metabolism adapt. Really. That's what's happening your metabolism is adapting So if you are doing an activity that requires very little strength And little muscle and you're doing a lot of it and doing that activity burns calories Then what'll happen to your but your body will start to adapt and the way it adapts is it says, okay We're burning lots of calories during this activity. We need endurance. We don't need a lot of muscle and strength Let's learn how to conserve calories. We pair muscle down We slow the metabolism down so that this person can continue to do this and become a more efficient Better endurance machine and so you see this with people who do like the cardio fanatics who come in and I would see these in The gym I'd manage gyms and there would be those members that would come in and they do the same thing Every time they come in five or six days a week They'd get on the elliptical for 40 minutes They'd get on the treadmill for 40 minutes They'd get another piece of cardio for 40 minutes and they do that every day and then they'd be but they'd still be 25 or 30 pounds over weight it's almost impossible to convince them otherwise because they've like conditioned it in their brain that whatever they eat They look at the calories of what they're eating and they want to equate that to the amount of calories That they're burning in the gym not knowing that over this long period of time that they've been doing the same exact thing They've actually been slowing their metabolism down which now brings You know any excess of their their maintenance calories, which their maintenance calories goes down ends up Starting to stack up against them There was this guy that used to come in and you guys probably because you guys were in Santa Teresa, too Black dude would wear sweater and do cardio and just sweat through the whole sweater Yeah, and he'd come in every morning every single morning remember this guy We used to have to tell him to put towels underneath his underneath his bike Yes, so he did just that's all he did did cardio come in and do a ton of cardio That's it and he was probably 20 pounds overweight So not like super overweight about 20 pounds but did cardio cardio cardio never touched the weights never touched the machines and I ended up Striking up conversations with him asked him what his goals are. Oh, I just want to maintain I said, well do you know at the time I was trying to see if you'd be interested in training because I could see that he was doing the same thing all the time And I said well if you could have another goal, what would it be? So I'd like to get a little leaner I said, oh well Have you looked at your diet? And he goes? Oh, I track my diet and we talked about diet and he did he had a booklet and he wrote everything down had all his Calories now and this guy was consuming under 2,000 calories a day He wasn't a small guy. He was as tall as I was Probably, I don't know 200 pounds could you know stand to lose about 20 pounds eating under 2,000 calories a day would come in and do routinely an hour and a half of cardio Every single day and that was really one of the first times that were dawned on me. I was like man this guy His body has learned to burn so few calories that he could literally 1,800 calories is how he maintains 20 pounds overweight. Yeah, and so I talked to him about lifting weights I wasn't able to get through to him. He continued to do what he did But again, this is what your body does It's just how you train your body when you when we use the word workout switch that with the word train You are training your body when you're working out and the reason why you're training your bodies you're training your body To get better at what you're teaching it to do or what your workouts are doing and if your workouts are High calorie burning require very little muscle Then your body is going to learn to adapt to that workout by slowing down its metabolism If your workouts don't necessarily burn a ton of calories, but require a lot of strength and muscle Well now your body's like let's build this big. Let's build this muscle and we can be Less efficient with calories and speed up our burn I think this is so nuanced because it's this big spectrum You have like extreme metabolic damage on one side and then you have everything in the middle You know, you have a healthy metabolism You have a metabolic like really extreme metabolic damage and then you have this everything in between and so it's so nuanced and Individualized that it's like where am I on that and it's all about how you're training it So you can you don't have to be this extreme marathon runner to feel your metabolism slowing down You don't necessarily have to have metabolic damage to feel your metabolism slowing down If you eat less and less calories and exercise more and more and more Especially if you're doing things like cardio, which doesn't demand a lot of muscle You're teaching the body to become very efficient and not need a lot of calories Next question is from Grant Satterweight Could someone realistically run maps anabolic forever with progressive overload and still make progress Yeah, you definitely could the program was designed to be able to be done in cycles over and over again Is it ideal? No, it's not ideal ideally speaking when we're talking about a lifetime of Exercise a lifetime of fitness a lifelong relationship with, you know, exercise and maintaining strength and mobility and muscle and all that stuff Then you want to train lots of different ways maps anabolic is excellent at building muscle speeding up the metabolism and getting you really strong It's not the best program. We have for mobility. It's not the best program. We have for Stamina, it's not the best program that we have if you start to become advanced Then you want to develop more muscle and sculpt your body sculpting. Yeah, so so Your best bet would be to and this is why we have so many programs Part of the reason why we have so many programs is to help people who have different goals and different fitness levels But the bigger part because you got to remember We're trainers first were podcasters second. We were all trainers for for 20 years. I've only been podcasting for five years We designed all the programs because we thought to ourselves. What if somebody? Follows all of our programs. What are we gonna have them do next? What would we have them do next? We're at the point now Well, we have all the programs that you would need to have amazing balance With your fitness for the rest of your life where you just follow one after another and you'd be able to really develop an incredible physique Avoid injury have great mobility great strength Maintainliness all that stuff. So you could totally do one program over and over again But ideally you would go through different programs It could definitely be a frequent flyer, you know And I think that we speak a lot to like the general average person like of how to kind of structure Something that will give you kind of of continual progress Where you know the the principles of a specificity still applies like if that's like my focus I really like getting stronger. I like building developing muscle. That's my thing You know, that's something you could have it in heavy rotation, but you got to interrupt that So that way you still reap the benefits that it's providing But you have to stimulate the body in different ways and the reason why we have you kind of moving into performance is to account for Your your joint health and your joint stability mobility. That's actually going to go back and contribute to you know, your pursuits on trying to lift heavier weight and then also Move through a lot of these plateaus inevitably that your body is going to recognize a pattern And it's going to be you know efficient with that But you're not going to see the same type of struggle and You know challenge that you would if you were to venture out and so, you know Same with with trying to present your muscles in a different way and shape them a specific way So it looks, you know, what you want. Yeah, the answer is yes, you can and no, I wouldn't you know Yes, you can do that if I was training you as a client I would rotate you through the programs very similar to how and to Justin's point If you loved that way of training and you loved what you got from that program It would be the primary focus, but I would still Intermittently take at least at the bare minimum principles from the other programs, right? So even if I like and I would say this probably closely resembles how we train Each of us have different modalities that we we enjoy more or appeal more to right? So we're all very different and so we probably follow a you know A one of our programs like like the skeleton of it most closely the most common and most often But then we all know that it's important to intermittently introduce all these other things I mean Sal you just came off of your you know all the Unilateral training and drop squats, although you're probably mr. Anibal almost every time I ask you you and Doug are probably doing in a ball Justin is always pulling stuff from performance and strong. Of course. I like aesthetic and split But yet we all integrate all the other all the other principles and all the other programs from everything from body weight to the Suspension training to mobility type work There's so much value in all those different ways of training that it shouldn't be something you forever neglect Even if you are gonna follow a primary structure for a majority of the time You don't want to neglect all the other yeah, and you also look at things look we always talk about long-term, right? you're not The goal is not to work out for a couple months and then never do it again The goal and this was always my goal as a trainer Was to get people to develop a lifelong relationship with exercise? Okay, so look at things from that perspective, right? Okay, so Adam just brought up that I stopped squatting for a while and just did unilateral work Did my squat strength drop while I did unilateral work? Of course it did I stopped practicing the skill of squatting however Long-term my squat strength is gonna be better than it was before because I'm addressing imbalances and weaknesses that I have and guess what I've been squatting for the past few weeks and I can already tell I'm Surpass the strength that I had before here real quick because I was able to address those types of things So another here's another great example right now a lot of gyms are closed So right now you may not have access to all the equipment you had before and you're thinking oh my gosh I'm not gonna be a strong on my overhead press, and I'm not gonna be able to dead lift as much or whatever as much Because I don't have access to that equipment Follow a program like map suspension, which is just suspension trainers do it at home Are you gonna lose strength in those core lifts? You will temporarily, but I guarantee you when you get back to them You're gonna surpass what you did before because you're gonna strengthen imbalances and weaknesses that you had that you couldn't necessarily identify because you're always doing the same stuff all the time Next question is from Fody Joey Can you define how a strong pelvic floor is important and ways to increase strength there? so the pelvic floor is important and in all people for Stability stability the spine But it becomes very important especially in women during and post-pregnancy To kind of keep some of their organs in place and for things like bladder control Help support the uterus sphincter control you hear I remember as an early trainer. I think it was 20 or 21 I did this small class with a group of women and I was having them do like jumping jacks and jump lunges and A couple of them were commenting that they didn't want to do them because they would pee themselves And I remember thinking like I never heard that before. Yeah, I was a kid. I had no idea Afterwards the female trainer that I was with that was doing the class with me. I asked her about them Like what did they say that were they trying to be funny and she goes, oh, no, that's After you have kids if you don't restrain in the pelvic floor You start to lose some of that control and then you can start to pee yourself if you jump and bounce I had never heard of this before as a young trainer So it's important for a lot of different reasons the best obviously the most common exercise that we know of for pelvic floor Strengthen your kegels. This is where you you squeeze the muscles that you like like you're gonna stop peeing So literally inside muscles. Yeah, so it's like you're you're holding like you're gonna hold your flow of urine You want to squeeze that and then relax? I know now they make have you seen these these weighted vaginal dumbbells that they make They actually have these yes, you know, I'm gonna have to Google that So there's a place in Santana row that has like I think it's called beta and they have all these like gadgets in there Have you guys been there? No, so you walk through and they have all these like new gadgets that are do you guys remember sharper image? Yes, it's kind of like that, right? Except it's like even more stone. Yeah, it's way more techie And they had this like silver like rod With this like in like ball at the end of it and it's like app that you did and I sure this was for fitness Yeah, I promise you and I asked the the the girl. I'm like, what is this and the girl said? Oh, that's this is a pelvic floor Exerciser and I'm like well. I'm like, did you just cry it try and keep it from dropping You put it up your body and then you can add weight to it and you hold it for time to strengthen pelvic floor Which is actually brilliant. Yeah, if you think about it, so Yeah, Doug just I see Doug just googled this and it's so funny because Katrina has a sex toy that looks identical to that Only I can control it with my phone, which is awesome. Doug just googled vaginal dumbbells. Yeah So almost anything though that Forces you to stale stabilize your pelvis is going to work that so I think you know caustic squats Floor bridges lunges Turkish get-ups. These are all things that I make Katrina do so whether that was exactly right or not I don't know, but I feel like a tyrant you make her do you know when when we were I shouldn't say it right She asked me right so she asked me to write her a program when when she was when we were Trying to get pregnant and then when she was pregnant and a lot of the training was centered around stuff like this And and that the way I look at it too is when she's getting ready to give birth A lot of those muscles that you're contracting and are what help push the baby down through the canal, right? So I think that that's something that we wanted to be strong for going into it And then also for the recovery purposes like you bring up afterwards. Yeah Stability is a big one too to really help with core stability if you have weak pelvic floor muscles But strong other core muscles you could still have Stability issues low back problems. You'll see sometimes the women they'll start to get low back issues because these these muscles are weak So yeah, so deep squats are great for this But when you're at the bottom do a kegel so you do a body weight squat go to the bottom maintain a kegel the whole time And that should help. Yeah, it's really it's a bracing and it's all the lumbopelvic hip complex in general Like anything that exercise that's gonna work in that area like that's all like post You know pregnancy like to reconnect with your core is like a crucial for you to move forward So it's but while you're doing it It's important that you're doing it with that can like the core the bracing Yeah, the bracing in the core So we would do so I do this thing with Katrina where I had her lunge across the studio, right? So she'd do these real long strides She'd come up to a balance when she'd balance I'd have her tuck her pelvis So she'd squeeze her butt tuck stabilize lunge again Stabilize tuck and then so she has all that core control and stability while also doing a deep lunge So maybe the little you know dumbbell inside and squat Make it a combo next question is from truly interesting During winter months, what supplements vitamins or products would you recommend to maintain health? That reminds me I need to get my vitamin D. Yeah, I was just gonna so that's the first place I would go It's a remarkable amount of people are Vitamin D levels are either deficient or lower than optimum and it's because they're probably Borderline low throughout the year then winter comes. They're not getting any sunlight They're indoors. I would imagine right now because of COVID people and they're isolated probably lower amounts of vitamin D than normal And that's not good, right vitamin D acts like a hormone in the body low vitamin D levels affect your hormones and men will cause low testosterone It definitely affects your immune system So get your vitamin D levels checked if they're not optimal then you can start to supplement I also start using more of the organized green juice in the winter. That's just something that I Drink more of you find that it's because you don't get as much vegetables in the winter time as you do summer I think so. Yeah, I know in the for whatever reason in the winter. I I don't know if it's just the psychological thing I crave more meat and starches Potatoes heavy in no, I agree. That's why I do it So I do the same thing and I think that's the reason why is because I just naturally I'm getting less vegetables And I would do during the summer in the spring time Zinc zinc is another good one for the winter time. I know and man, you know a good supplement for men is ZMA You take that at night if your zinc is low and you take that you will notice a boost in your testosterone performance There was a study that came out long time ago with college football players where they gave them ZMA Well actually tested their zinc all of them are low. Yeah, they gave them ZMA and their performance Yeah, I've been going through that right now a bit with zinc and vitamin D both Supplementing those and making bit of did you get tested and see that yeah, they were low Yeah, that was you know back in the day, too Like when we're doing the ever everly well stuff, too But yeah, I got it retested with blood drawn and it was it was low So that was another one they suggested to supplement right away. Oh interesting. Yeah, so I'd say those are probably the more important ones I know with my kids I give my kids vitamin D every day now and it's mainly because they're not in school and The only time to go outside is when I take them outside, which is like I was joking with Jessica the other day I told her a text that I'm like, hey I'm taking the kids to the park for minimal physical activity because it's like kids should be outside Most the time and even if I take two hours out of the day to take them outside That's still nothing compared to what I mean people with my like absence of pigment either like as white as I am like Am I more susceptible to being deficient? No, you'd be less you'd be less Because someone like Sal's family or like me that like needs the Sun I think would or which is why I think he were I still attribute to this to where my psoriasis came from like The only thing that makes sense to me is that for the first 20 years of my life I was in the Sun eight ten hours a day every day and then got into this job where I was in a brick building with fluorescent lights And then it and it took like four or five years of consistently not getting the Sun for this to all sudden come out of nowhere And then ever since then I've battled. Well, here's the weird thing. I Have been taking cod liver oil for years cod liver oil is high in natural vitamin D It's also got vitamin a in it And I've been taking that for a long time and in the vibe in the cod liver oil that I take it's probably about I think it's like 600 I use which isn't a ton But it's it's still some and then I supplement on top of that 5,000 I use International units of vitamin D every single day I get my vitamin D levels tested and I every time I get them back I think I hope they're not too high because a supplement. I always supplement. Yeah, it's not right. I'm in the middle I'm always ideal. So it's like those people are deficient. I would Yeah, well, that's I was taking 5,000 back when we were working with heavily well and got tested and was still low So it's yeah, that was to me that made me very obvious to me that it was I'm not getting enough I'm supplementing and I'm still registering low. That's crazy I'm out in the sun with your shirt off, you know, like you're not probably not getting enough Well, we evolved being always outside right always so it does so that makes perfect sense, but I would say that's probably the most Important thing look mine pump is recorded on video as well as audio. You can come find us on YouTube Mind pump podcast. You can also find all of us on social media both Instagram and now also on parlor You can find Doug at mine pump dog Justin at mine pump Justin me at mine pump Sal and Adam at mine pump Adam If it's easily accessible to you and you're also trying to discipline yourself to to get it out of your life Boy, it's really hard when all you got to do is walk down to the cover and just grab it really quick But if I have to get in my car and go drive to get it I'm less likely to go after totally a recovering alcoholic that works in a bar Probably not gonna be a good idea, right? So