 You are listening to Mind Pump, the world's top ranked, most downloaded fitness health and entertainment podcast. Worldwide. We're number one. All right, so in this episode, we answer fitness and health questions that are asked by our audience, listeners just like you. But we open the episode with this introductory portion. So we talk about current events, we tell funny stories, we talk about our sponsors. Today's intro was 37 minutes long. After that, we get into the fitness questions. So let me give you a whole rundown of today's episode. We open up by talking about Adam's face. Oh yeah, looking very nice and cherub like these days. Beautiful and pretty. And more youthful, and that's because he's using Caldera. Caldera makes some of the best skin products you'll find anywhere. All natural products made with the finest sourced herbs around to bring down inflammation and increase plumpness of your skin to reduce things like wrinkles. This is why Adam looks so jovial and young these days. He loves those adjectives. Because you listen to my pup, you get 20% off all their products. Go check them out, calderalab.com, C-A-L-D-E-R-A-L-A-B.com forward slash mind pump. Use the code mind pump for 20% off. Then I talk about doing deadlifts at the end of my back workout. Oh my God, it's crazy. No for reals. Normally you do deadlifts at the beginning, do them at the end. It's another way to work out, find out in that part of the episode why. Then we talk about the late night feedings. Last night I got not that much sleep. My wife got even less because my baby son, Narellius, is a party animal at night, little shit. Oh yeah. That's right. Then I talk about how breast milk probably has drugs in it because as soon as he drinks it, he's out like a light. Justin talks about his dad said a bad word. Oh my gosh. Such a naughty word. Then we talk about how real clear politics just took Pennsylvania away from Biden. That's right, you thought he won, but maybe he hasn't. But wait, there's more. We haven't had a civil war yet. Let's keep going. Let's keep throwing gasoline on it. Then we talk about the sleep deprivation effects on men versus women. Looks like women win on that one, everybody. Then we talk about why Organifi's green juice kicks the crap out of all the other green juices out there. If you like drinking green juice that tastes like grass, go somewhere else. But if you wanna drink green juice that tastes good and it has 600 milligrams of ashwagandha in every serving, then you gotta go with Organifi. Here's where you go get the discount. Go to organifi.com, O-R-G-A-N-I-F-I.com, forward slash mind pump, then use the code mind pump and you get the massive mind pump discount. And then finally, I bring up a study on how people who have a positive outlook on life tend to have less memory loss later on. So that's kinda cool. Then we got into the questions. Here's the first one. There's a person wants to know what's the difference between practicing a squat and performing a squat? Believe it or not, there is a difference. The next question, this person wants to know how you would start working out if you're old and fragile. Their 65-year-old dad wants to start working out. How should they start strength training? Crossfit. Next question, this person says, where do you draw the line between doing all the natural stuff to improve your health and throwing in things like supplements and medications? And then the final question, this person says, look, is it a good idea just to listen to your appetite for nutrition? Also, right now, we're doing a huge holiday at-home bundle sale with some of our most popular workout programs. So what we did is we took our at-home workout programs, the ones that are the most popular, put them together, and cut the price down to almost a third. So that's a huge, huge discount, okay? So here's the programs included. Maps Anywhere, which uses just resistance bands, body weight, and a broomstick to do the whole workout, so for your whole body. Then we have Map Suspension, which uses suspension trainers that you can hang over the top of your door and do some very advanced extreme exercises, or you can make it easier by changing the angles if you're a beginner. We also put in Maps Hit. Maps Hit is high-intensity interval training that's a fat-burning program, ladies and gentlemen, 20 to 25-minute, super-intense workouts to burn the most calories possible. So great workout if you're limited on time. All three programs will give you roughly six months of at-home workout programming to get phenomenal physique results. Build muscle, sculpt your body, burn body fat, speed up your metabolism. Now, normally if you got all three programs, that would be $291, and let me tell you, it's worth every single penny. But here's what the sale is doing. $99.99, that's it. $99.99, you get access to all three programs, four life, plus, plus 30 days. 9.99, are you out of your mind? 30-day trial. In other words, you can sign up for all of them, pay the $99.99, try them out for a full month. If they don't blow your mind, if they don't go above and beyond your expectations, return them for a full refund. So you literally have nothing to lose. Don't be stupid, sign up. One of the biggest sales we've done all year long. Just go to mapsnovmber.com to sign up. Again, that's maps, M-A-P-S, November.com. Go get it. I need your help, Sal, on this. So I need your nerdy brain. So I am convinced, okay? So white nerdy. And I'm probably biased, but I feel like, I feel like the Caldera face serum is making me look at least five years younger. And I'm getting this, dude, I swear in my life. To the point where Katrina's trying it now, because people have made- Because she saw your face looking good? Not only looking that way, but other people saying stuff in front of her. So I feel convinced. You do look good. Is that because I've got people that are saying that because maybe I'm going bald and they feel sorry for me and so they want me to feel better about myself? That's true. That probably takes me on the positive side of it. I'm a dad now. And so they also want to be kind to me now. Yeah, that's probably 50% of it, I think, really soon. Because maybe we're on this big podcast and so they want to be connected to me. So they want to be closer to me. Like, am I being lied to? Those are a lot of factors. Am I being lied to right now? Or do I look younger from it? Did you notice crow's feet before? What do they call it? All those little lines and things? Yes, wrinkles. They call them wrinkles. Stuff naming them weird things. I'm just saying, I'm spitting out what I read in these gossip magazines. I want to see Justin use it on his elbows and knees. Dude, it's gotten worse for me because it's like I've spent time in Truckee and then I was just in the desert and now my skin is just like falling off like a lizard. Like a hot mess. Yeah, I'm like, shit. I'm going to have that exoskeleton just of myself in the corner over there. You know what he's sat in your chair, right? You're like, who's been eating baby powder? I'm just a plume of dust. I know, I can't believe I have that. You know what? I noticed it on you for sure. I don't feel like it is because I feel like I would have sold Justin by now. I think he was... Justin doesn't give a shit. Yeah, that's the problem. He does not. He's the most confident person there is, period. End of story. To my fault. He doesn't care, which is also why so. People tell me things and give me signs and I'm just like, I don't listen. That's my problem. But that's also that overpowers everything else. His confidence is attractive, you know what I mean? I guess. You and I have talked about this when Justin wasn't around with him. Why is he so attractive? Yeah, yeah. What is it? Can we bottle this? We have meetings about it. No, what it is is... So Caldera, the ingredients, there's a lot of plant extracts that are anti-inflammatory. So they bring swelling down in the skin, simultaneously increase, like what it looks like, what's it called? Visible, like not moistness, but plump, it makes your skin look more plump. I love how you're saying this with little pinchers. I don't know why I'm doing that. Peep, peep, peep, peep, peep, peep, peep, peep, yeah. Yes. Okay, milking something. Well, you brought up the inflammation thing. I thought maybe my fat face is something to do with that. It's inflamed all the time. And now it's less inflamed. Could be. It could be. You don't have a fat face. Yes, I do. That you do. Your cheeks. Very round. Very round. It just decides your face. Supposedly going to benefit me when I'm 90. So I'm fucking, I'm excited about that. Bro, look at me. I got to grow a beard. Otherwise you can see my whole jaw. Yeah. You'll look gone for sure. When you're, when you hit like 65, you're going to look almost bad. You got full like gnome beard. Yeah. Like the one that goes all point to it. Like several bags and like, oh, look at that. Hey, take off your Halloween costume. You look like a skeleton. I don't know. There's some youthfulness there though. I'll agree with that on some level. Yeah. No, it works. I noticed it does a good job for you. So now Katrina wants to use it. Yeah. Here's a sign. When your wife wants to use your skincare products. Yeah. That means it works. Yeah, that is, right? Yeah. Shout out to something there right there. Yeah. Cause if you, if you like go in my, like go, you go in Justin's shower. I'm sure he has like dish soap this side. I ran into that shampoo. No, I got rid of that dude. I got my squash soap. I'm good. He's using Dawn in there to wash his body. It used to be that. He's like, no, no, no. Pull him all of it. It's nice to throw the skin. That was the case study for like everything, you know? Just throw something else at them. Cleans your dishes, your car, your hair and your skin. Yeah. All of one. What would I do? Gasoline. Anyway, dude, I had a decent workout. All things considered this morning. And I did something, you know, the way we write programs, sometimes I think to myself, brilliant. Yeah. So we're weird moments of brilliant. We're just complimenting the shit out of ourselves today, 10 minutes in already. Just talking about how handsome I am and how brilliant you are. No, so there's something that we did in map split where we, in one of the phases where we start workouts for a body part out with an isolation exercise and then move to a compound lift. And I don't do this often enough. There's definitely some value to it. So today I wanted to have a little bit of fun in my back workout. And so what I did was 99% of time I started back workout out with deadlifts. If I'm gonna deadlift, I do it at the beginning. Why? You need a lot of the compound lift. You need lots of strength, lots of stability. And it just makes a lot of sense to do that. But every once in a while, try deadlifting at the end after you've done your rows and your pull downs or pull ups and you've got a crazy back pump. Dude. That's mean. So what I did is I went light. So just to give people an example of what that means because it's individual. If I deadlift at the beginning of the workout, I'm going at least 450, 500 pounds. At the end of the workout, 300 pounds, so way lighter. But what I did is when I came up to the top, I squeezed my lats, almost like I'm doing a straight arm pull down, came back down. I had probably one of the best back pumps I've had in a long time. You ever done that? It's a more of a feel approach. It's like I'm doing a bodybuilder deadlift. Right. Does that make sense? Do you guys remember the cue that was the biggest game changer for you for deadlifting? Do you remember what really helped you get better at your deadlift? Yeah. Like what cue was it? I read an article that said, rather than pulling the bar off the floor, imagine you're pushing your feet through the floor. Yeah, that was a big one for me. And also like just bending the bar out so I could engage my lats. Bending the bar was a big one for me. Was it? Yeah, yeah. The bending the bar was a big one. Because before that, I think I let my shoulders roll all the way forward. And I wasn't engaging my lats very much. And so I felt more in my low back. When I learned to really engage the lats, I felt like it came out of my low back. It went back into my glutes and hamstrings. That was a big one for me, Justin. Was that? And sitting back on your heels. Yeah, no, that was a big one for me too. I remember that. Like it's like when you grab the bar, you automatically engage your lats, your rhomboids, stay tight there, and then push your legs through. This is a big one. When I would teach this to clients, I remember every single time they would do this, they'd be like, oh, my God, that felt. So rather than trying to lift the bar, which I think encourages like a low back lift, you're kind of squatting down and pushing your legs through to stand up. It encourages, first off, it discourages that two-phase deadlift you see when people are doing it wrong, where their hips come up first and then they stiff-legged deadlift on the way up. Totally. So it kind of discourages that. It also discourages the back rounding, because you're pushing through with your legs, and it makes you want to stay more upright and you get a little bit of a better bar path as a result. But Adam, I know because you competed, so you trained bodybuilder-ish for a long time. Did you ever do that, deadlifts at the end? Have you tried that? Well, you know, I have. I actually have done that more now than I had did that competing days. And I don't know why. It was just something that I think when I was competing around that time, it's also around the same time that I was trying to catch you on how heavy I was going. Yeah, I was a tough... Yeah. Tough game. It's a tough hill to climb. Yeah, yeah, yeah, yeah, yeah. When they say shoot for the moon. Yeah. So I was chasing increasing strength. So I really wanted to get my deadlift numbers up. So I did less of it. Where now, I care less about that. More about the feel. Yeah, yeah. So I'll do that a lot though. So a lot of times it's just that when I know I don't want to go really heavy and I want to be all technique, it doesn't matter, it doesn't need to be the front of my workout. The only time I want it at the front of the workout is when I'm going after weight. Exactly. You know, I want all the energy. I want to be fresh as I can. But if it's like, okay, a technique, one of the best things that I can do is put it at the middle or the end of my workout, because I already know like, okay, I'm already going to be a little gas or anything else. So this isn't going to be a PR day. This isn't going to be my, so it helps encourage me to stay. Does that make sense? Like to stay in that mindset? Because I know, I don't like- Cause it's at the end anyway. Yeah, where even if I tell myself, like today's going to be a light day, but if I start with deadlifts and I get going, yeah, it was like, oh, let's put another plate on. Oh, let's put another plate on. And before you know it, all of a sudden a light technique day turns into a heavy day. Versus if I say, I'm going to train other exercises first and deadlifts are going to be in the middle or the end, I don't have a tendency to do that. I also like going lighter with deadlifts like that when then putting the rubber bands over the bar. Well, you only really can go light with deadlifts. Yeah, it's not relative, Adam. Yeah, yeah, light guy. I mean, I feel like Sal's picking on me. Okay, yeah, okay. I'm going to pick on you a little bit, you don't see it. Yeah, you do. You probably got me on deadlift, but nothing else, so that's a good one to shine a light on. What's a three lift total? Yeah, exactly. But no, do you ever do them with speed with the bands? I do with speed with the bands too, but I also like to just pull and you get that added resistance that's like gradual. I just like that or chains, you know, as the, I don't know, there's just something like a novel about it and it's just fun to do. Yeah, yeah, no, I enjoy it. I sometimes attach the bands away from me so that it encouraged me to pull back. Yeah. Does that make sense? So yeah, so you're working technique a bit more too. Totally, totally. I'm trying to improve that. Dude, I had a long night last night. You said that too, Adam. You said you weren't sleeping. Did you sleep good, Justin? I slept like a baby, dude, yeah. I had a long night, dude, so. Yeah. So the baby. Big gains. Not like I have a baby. Well, so what it is is, so you know when your baby's born, they weigh them, right? And then they weigh them again later to see how much, cause babies lose weight in the first, you know what, four days or three days of life. And based upon how much weight they lose and they'll tell you, make sure you increase your feedings or do whatever. Now, a couple of things to consider when Jessica was on the epidural, they were pumping her full of the saline or whatever, the IV. So she was kind of swelling up and holding water. And the midwife said that it'll happen to the baby too. The baby will actually hold the little water too. So his weight at birth might've been a little heavy due to that. Nonetheless, a few days later they weigh the baby. He's lost weight. So the doctor's like, okay, you know, feed the baby every two to three hours. Wake him up if you have to. Make sure he feeds, you know, 15 minutes on each boob. You're doing this whole thing. And so now as a parent, you're a little bit like concerned and worried or whatever. So now Jessica's stressing, she needs to feed him every two or three hours. But here's the problem. He'll get on the boob and five or 10 minutes in, out. A sleep. Totally, it just, he's out. And then to wake him up, we have to like take his clothes off. I have to like take off his diaper. He hates to be naked. So then he gets like, he starts to wake up and get pissed off. But it's this game every five or 10 minutes. And so last night she was struggling because he just wants it. But I forgot, like, did you guys have to do any of this with Max or was he? Well, of course, Max was a preemie. So he was underway to start, you know? So that was a major concern. So we actually, after, if I recall, I know for sure at night, cause I did the nights always, but I'm pretty sure almost every feeding we also syringe afterwards. Yeah, we're doing that too. Cause there's also the other side too of that she's not like fully let down or producing like her max amount of milk either. So I forget what it's called when that first bit Colostrum. Yeah, she's got a lot of that at first and you need to make sure he's getting all of that and hopefully some milk. And so we would have to syringe feed afterwards, which as the dad, I actually really liked this because the beginning, they're not bottle feeding at all, right? So you don't want to confuse the baby with a nipple confusion. Yeah, so you don't want to enter if you can, right? If you can avoid having the, having the newborn use a bottle, you do. And so, you know, and I was actually looking forward to that as a dad, like, oh, I can't wait till I can bottle feed him and hold him and rock him to sleep and realize that I wouldn't be doing that for several months. And so, but they did want us to syringe feed him if he was, if his weight was, you know, not increasing. So I got to syringe feed him. Have you seen It's like the beach body version of breast feeding. Nipple confusion. Oh, is it a muscle confusion? Yeah, I'm just saying. Have you seen the, they make these, I don't know if the real, I saw it on the internet. Is it for men? I've seen it. They're fake boobs. Yeah. I was thinking that too. If they're bottles and a guy puts them on and then breast feeds his kid. What man, does that meet the fuckers or whatever where he puts on, what's that actor's name? But he puts on one of those fake boobs and then feeds him. Like that's a different kind of nipple confusion. Yeah. Yeah. I don't know. Get some hair there. That's really confusing. I don't know if I want to go that far. Not good. No, but yeah, so we were doing that all night or she was doing most of it all night. She wanted to let me sleep because I know today we had a, you know, kind of a big day or whatever. But you know, and here's the other thing. Breast milk is, there's, I know that there's cannabinoids in breast milk. I know they found, they know that you have your own endocannabinoids you produce, they're in milk. And they say this is one of the reasons why, like if you watch a baby breast feed, they'll eat, eat, eat, shit themselves out. It's like they just partied. Like they're, they're totally, totally out. Thanksgiving every day. Yeah. So he's out and so it's whatever. Trying to wake him up. It's pretty. Oh my God. I've been trying to kind of avoid like politics and stuff like we've been bringing up a little bit, but this is a really funny story that just happened recently. So, you know, Facebook is like one of the greatest places for just little like moments like this to kind of pop up with my family and whatnot. And I've been avoiding Facebook, haven't been contributing, not, you know, engaging at all. And I looked, I get a text actually from my dad and I was like on vacation with my family and I saw this thing and he's like, okay, so I just got to let you know, I kind of did this, I feel guilty about it. Like when I just had had enough. Like, so like my brother and him have been at odds in terms of like their political choices, their candidates, whatnot, you know, one's Biden, one's Trump, you know, this, that. And so I'm sort of like, you know, playing moderator half the time when we're all hanging out. And my brother's been kind of hard on him about, you know, his backing of the president and this and that and the other. And so it's been really awkward. And so like one of my cousin like posts about Biden and says something about it. And then my dad contributes to it. I don't trust the thing, you know, that snake says or whatever. And so like, and my brother gets on there and he's like, you mean Trump or this or that? And then my dad like, he's like, I had enough. And so he decides to write them and he tags my brother, right? So he's got his name. It's like tagged in there, you know, Brandon this and they says, suck rocks. And I'm like, dad, we've got to work on your insults. Suck rocks, you know, cause he's like, like he's very concerned. He's very like, you know, he doesn't swear. He's like, but you could tell you'd have enough. And that's, that's the best you come up with, right? You know, and I just, I was dying that he like wrote that publicly. You know, and I was just, oh my God, me and Courtney were doing that. I would say this is, I've never seen families divided as much as I have. Yes. Not worth it, everybody. I'm walking everyone in my family off a cliff. Like I'm pulling them all back together. Like, let's all like relax. Yeah, yeah. I always just say everybody sucks. And that tends to help the warm, cause I have family members on both sides too. Like everybody, look, the truth is they all kind of suck, don't they? Well, that's what I think is really, what's really funny is that we always see like it turns into this whole character thing, right? Like who and whoever, in my opinion, whoever wins is whoever did a better job of destroying the other guy's character, right? So that's whoever sucked the least. Yeah, and I go, you know, to get to the level of even running for president, can you imagine how many lies and people you manipulated and how many backdoor fucking deals you had to do to get there? Oh yeah. Like I don't care how. Constantly. Yeah, so I don't care which side you're on. None of them are trustworthy. Like change my mind, change my mind that that person didn't do something. And what kind of person seeks out that kind of life to get that kind of power. I'm like, come on, really? No, wait. Stop it. Did you guys see that real, real clear politics rescinded Pennsylvania? No. Took it away from Biden? What? Yeah, so. So this is my biggest fear. So here's my biggest fear. And I said it in my story the other day, like somebody, because of course I have a bunch of people on both sides that are like, are so curious about how I feel. And I'm like, listen, if Biden is our president now, I'm team Biden. I don't care, even if I wasn't a fan of his policies, if he's the president, I'm a fucking fan. This is America. Yeah, I think it's fucking crazy not to. Now, here's what I'm worried about is that's where, we've been told it's announced on all the news networks that he's the president, right? And we'll be in there in January. Now, even though I don't think that Trump can win, and I don't think that it's gonna go that way. I don't believe that. But if it does, I'm more worried about that than ever. I'm so worried about. So here's the thing that this is a big one now. First off, there's a few states that are actually getting closer. Arizona, as of the recording this podcast, is getting so close that some news networks are saying, ooh, we shouldn't have called that. That was a little too soon. See now, I don't know what to trust because then I've also read things that say that even all the lawsuits that are happening that he's doing right now are worthless because the amount of fraud that is potential. I agree with that. It's such a small number that it won't sway one way or the other. I agree with that. But here's the thing that people need to understand. But why call it until they count everything? Well, so this is what the media does. Yeah, but they always do that though. The media projects the winner. People want answers. They don't announce the winner. The winner is not announced by the media. That's not how it works. So when is it officially announced? December I think is when it's officially announced and then it's not really, really official until they're sworn in. Yeah, sworn in January. But the media never does. They always project. They always say, this is the projected winner. And if it's contested, I mean, in 2000, Al Gore, the media projected him to win the presidency. Bush won 45 days later through the Supreme Court because there was issues in Florida. And so it was a close call. This is a close, anyway, you slice it. It's a pretty damn close election. And I don't think it's gonna swing back to Trump. I don't think that they're gonna prove voter fraud was so widespread. But- Because he would have to win several of those states, right? Yeah, but a lot of them were close. I mean, there's a chance, it's a tiny chance, but there's a chance, but the media doesn't declare the winner. So it's not like the- And this is the problem. People are so ignorant to the way our government works that they're gonna, everybody's celebrating, but that didn't never really meant that he was the president- Yeah, it's not definitive. It's not definitive. And so then if they go back, like it happened in 2000. Now the country was different in the year 2000. People protested and were pissed off. A lot of Al Gore fans were protesting, but it's not gonna be that way. See, my thoughts is that it's not as close as we think it is. And them actually saying that it's Biden early is just another way to create more controversy on the other side. And that just makes for great news. It makes for great for Fox and CNN. It's like Pepsi and Coke were both winning here. Could be. That's the way I look at it. They are in the business of keeping our attention. And if we all, if the election was over, we all agreed so-and-so was the winner. And we were all on the same page and we agreed. Then what do you think happens to Fox and CNN? For the next two to three weeks, no one gives a fuck. Oh, they're rating. You know, did you know Fox's ratings crashed already? Well, it's because conservatives like jump ship on them. They did. I'll tell you what, dude. When Trump's out, which I think is what's gonna happen. Media company. He's gonna start a media company. It's gonna be funny. And he's been setting it up for four years, right? The fake news and this and that. He's gonna start his own- Real news. Fake news. Yeah. Welcome to the real news that we're here. Isn't that the same thing that Fox campaigned on though when it first came out? I mean, that was like the same thing. Fair and balanced. Yeah, yeah. That's what it was. Fair and balanced is what it was. Not sweet at all. So I like intentionally, so I mean, I have, this is the most I've cared about any of this stuff. I've never, ever paid attention, any of this shit until like now, right? And so I really enjoy for the comedy of like, for every one of the debates that I watched, I intentionally toggled back and forth between Fox and CNN. Oh, it's the greatest thing ever, dude. It is so revealing. It's hilarious. And I think everybody should at least do that a few times to like really help you like get better perspective on what's going on. Like it's, they couldn't be so opposite of what they're telling. And boy, dude, you're selling it. It's like they took all the story writers from Hollywood, you know, because they're out of the job. And then they just like, okay, what story can we create for this thing that just happened? Yeah, you should see that they did this poll. So there was a poll in 2016 where they asked the people who vote Democrat, do you trust the election process? And a majority of them said no, of course, cause Trump won. They asked them again now, and now majority of them trust the election process. And it's the flip with Republicans. Yeah. Isn't that, oh, I hate that. Again, the media, that's why I think none of this is gonna get swayed or changed. I think, I really, you know what I think? I think Trump and Biden are smoking weed fucking at home together. You know what I'm saying? I really do. I doubt it. Trump genuinely dislikes everybody. I don't know, I feel like he just, I don't think he does. I don't know. You know, my buddy who's the, my buddy who's a hard left is just like, that's part of the, that's all part of his scheme. This whole, this whole, the fake news and like calling what was gonna happen beforehand. That was just, that's all how he's been campaigning. That's all part of the part of the- Yeah, and you see it exactly on the other side too. Yeah, yeah. So it is definitely a strategy. No, I think they're, I think they're boys. Yeah. I think they're hanging out, dude. At the very end, I mean, once he's out, he's still a billionaire businessman. Right. Who needs to be part, bet friends with bureaucrats. And that's, so the one thing that, so my buddy's, so I tell you guys we're on a thread that we're all like different, right? The one thing that we all agree on is that at the end of all this, like, when it comes to politics, like, there's gonna, there's, and that's why I think there's such a close even divide because some, but there's gonna be a large group of people that greatly benefit from whoever this next man is in office and there's gonna be a bunch of people who don't. And that's how most people vote is like looking at that, going like, hey, when he's in office, this is, this is good for me. When this other guy's in office, this is better for my friend. And so that's what creates this crazy division. And at the end of the day, they're trying to line their own pockets behind the closed doors. And they, you know what I'm saying? And then they're all, I think shaking hands and pushing it together. I just can't wait for Thanksgiving. So when it goes around, they'll be like, I'm thankful for not sucking rocks. You know, dude, I make it real hard. Golly gee, I'm so cross. I didn't even think about Thanksgiving coming up in the next couple of weeks. I sure hope that we have more clarity on who won because that's gonna create shitty ass dinner talks. It's a great way to whittle away and kind of clean out who you're gonna buy gifts for and who's gonna get them for you. Just talk politics at the dinner table, save yourself a lot of money. I didn't even think about that. I really hope that we're further along in the next week than we are right now. So I listened to a podcast with Arthur Brooks on people who talk politics and worry about, and they've done studies on this and they show that people who talk a lot of politics generally no one likes them, including people who agree with their politics. I love that. You're an annoying person. Yes, 100%. So even if people agree with you, people don't wanna hang out with you because you talk politics all the time. It's like he said in this podcast, he's like, you're just an annoying person to know how it's to be around. It's sports for nerds, dude. It's just like, if you're a person who's not into sports and you're hearing two guys battle back and forth over the 49ers or the cowboys are better, it is the most annoying thing. And I like sports. This whole year it's been forced on us, you know? It's like, get out of here, dude. Get out of here with it. Hey, I looked up some studies, some interesting studies on sleep deprivation. I just, funny transition, but because Jessica's up so much with the baby, you know generally speaking, women do better with sleep deprivation, which makes sense when you consider that they are evolutionarily feed. Wow, that would be an advantage for sure. Feed babies and stuff like that. So. I mean, I saw it firsthand with Katrina. Yeah, because I couldn't do it. Oh yeah, I couldn't do it. I mean, one night I'm like a fucking bear, dude. One night of not getting good sleep, she was running weeks. I feel like babies would not survive if it was men who were the ones staying up all night. At some point you'd be like. I've had it. You know, just leave it, yeah. Yeah, it's not worth it. Are you going through? I mean, obviously you had two kids before, so maybe you remember this, but maybe it's more obvious now, right? Cause you're going through this again. But I remember after that first few months of seeing Katrina, everything from, you know, the pregnancy to the birth, to all the effort into breastfeeding and everything and taking care of our son those first few months. Man, I tell you, like there's not enough love or conversation around single mothers. Oh, I don't know how, we have a friend who. I just think that I just have such a different respect for all of them. Totally. On another level now. I couldn't imagine, like we have a friend who's got. You know what? Target should have a parking spot for them. Single mom? Yeah. Single mom parking? Yeah, fuck all those pregnancy ones. There's a hell of pregnancy ones that should single mom should get like. They might feel bad parking there though. You know what I mean? Like everybody knows. I might be sad. I just think, I just, it blows my mind on how hard it is to do a good job raising a child with a great partnership. It's hard. Oh, I mean, I'm looking at. So doing it by yourself is just unbelievable. Oh, I'm looking at Jessica. And I already respected her before, but now I'm just in awe. You know what I mean? Just the effort, the love, the sacrifice. It's a tremendous sacrifice. You literally are sacrificing your own mental health to care for this little baby. But yeah, I don't know how single parents in general do it. It's, I couldn't imagine juggling a job, a baby, you know, your own health, your own life. Like how, and you know, I get it. If you're wealthy, maybe you can hire help and stuff. But if you're, most people who are single parents are not wealthy, holy Toledo. Like that's just, suck rocks, holy Toledo. I was on that same. I love it. I'm gonna use it for all kinds of things. Have you guys tried other green juices out there? There's like so many of them now. I was like in the market and one of my friends had introduced me to another one here on another podcast and it like tastes like wheatgrass. Yes. Most of them are. That was like the general consensus. That's why OrganiFies is such a, they sell so much. Did you guys know that? So OrganiFies, it's become a huge company, mainly through word of mouth initially and their green juices are top seller. Do you guys know they're only six years old? Yeah, they just hit their anniversary. Really? Yeah, dude. Oh, I didn't know they were that young. They're just a little older than we are. Yeah, yeah. I remember we were close, because remember that just this last year we were talking about and COVID changed all that. We were gonna do a party together at the same time. Their growth has been crazy. Oh, crazy. And then they did list in their green juice how much Ashwagandha is in the green juice because it says proprietary blend. Would you say that's the most valuable or the most expensive part of green juice? Well, Ashwagandha is a very valuable herb. Very, it's the only herb that will consistently raise testosterone in men. It's got proven adaptogenic quality. So it helps regulate cortisol insulin. For me, it's the most consistent supplement in terms of if I take something and I feel it and I just feel better, right now I'm taking a lot of it because my lack of sleep and stress are really, really high. And that's what it helps with. And there's 600 milligrams of it in the green juice. It's a good amount. That's a great dose. It's not, it's not. It's pixie dust. It blows my mind how good it tastes too. You know that they did like 52 trials on it before they finally nailed down the actual flavor and tasted it. Oh, really? Yeah, yeah. That's a lot of money. Yeah, it makes sense. They've mastered it, like to where it's like, it gets that nice aftertaste of that mint and it's like, I don't know how they did it. Dude, I was telling Jessica your story about Max when he threatens Katrina like he's gonna make himself. Oh my God, dude. I'm waiting for that episode to drop. We were dying. Katrina's not gonna like that. I know that. We were dying. I thought about it as it began. It's all Courtney that you have. So what's the strategy? Have you guys come up with a strategy to get him to stop? Well, you just gotta let him do it. Like, so last night he was. Oh man, what a shit. Yeah, last night he, yeah. The last night was probably the longest we'd ever let him cry. Like Katrina has this, like I don't know what book she was reading, but there's like a 10 minute strategy. I don't know if Jessica's on board with this or not. We haven't gotten there yet. Yeah, so, you know, how long will you let him cry for? So she has a 10 minute role. So, you know, let him cry up to 10 minutes. And it actually for the most part has worked really, really well. Like, I don't know how many times, like countless times he falls asleep at about eight minutes or nine minutes. And many times, if he goes beyond 10, something's wrong with him. Either he's not feeling well or he's teething or he pooped his diaper or something like that. If he cries beyond 10, there's something else going on. So that's kind of like her role. But now we're beyond those these times now. And now it's like, okay, we're trying to get to a place where we're training him to like, okay, it's time for bed, putting him down awake and not having to like put him to sleep, right? So we're in that phase. And then now we're also trying to get rid of this habit that he's created of threatening his mom with sticking his finger in his mouth. So last night, you know, he was screaming, crying for a good like 45 minutes. And then in about minute 45 or so, he made himself throw up. And Katrina's watching all this. She's laying in bed next to me. I can see the glow from the phone of her like watching the whole thing. And then I hear he's just threw up, you know? And I know inside of her, she wants to go in there so bad, but she didn't. She resisted and she knows that like, we're gonna have to go through this phase now, you know? That's what I love about her and her self-awareness. Like there was a little bit of a struggle between her and I and disagreement on that when it first started happening. But quickly she realized like, oh shit, he did get me. You know? And so now she knows that she's got to stand her ground as hard as it is to let him sit there and cry and then throw up in his bed and then leave him kind of in it. And she's like, oh my God, you could tell it's painful for her to do it. But it's the only way to break him of doing that. Otherwise, if she goes running in there and grabs him. She's gonna continue. Right, so yeah, we're in the early phases of unwinding that. Yeah, and there's something called a symptom eruption where if, and this is what adults too will do this, but kids where they'll, they do something that always works. When it doesn't work, they do more of it at first. So it's not like they get the hand like, oh, it's not working. Now I'm gonna do it more and more and more and more. Exactly. And then finally they figure out this is not working anymore. So I would expect he's probably gonna try. Yeah, yeah, I plan, you know, I, you know, I'm planning for it to be a little rough for probably a couple of weeks, but I think that we could nip it in the butt pretty quick. You know, I don't think he's, I don't think anybody wants to sleep around throw up, you know, and I think once he realizes that, he's not gonna get saved. He's kinda uncomfortable. Saved from that, I think. Well, he picked one that was really good though. Yeah, I never. Cause that takes you gotta clean after work. I mean, I've been around kids for a long time and I've never seen that or even heard of that. That's your son, dude. He's pretty smart, bro. Oh my levels, dude. Negotiating skills are very good. Yeah, it's an opportunity with that. Yeah, no, it was, it was. He's like scream louder. He's like, oh wait, but if I throw up, they gotta clean stuff. Yeah, and that was really her argument to me was like, she kind of put it back on me when I was like, don't go, don't do this. And she's like, well, then you clean it up in the morning. And I'm like, oh, fuck, you got me there. You know what I'm saying? I don't want to do that. You know what I'm saying? So, okay, so I kind of like gave in, like go get him or whatever with that. But then now she's like, okay, this is getting ridiculous. It's gonna be a great story. You tell his girlfriend, he brings the first one home. Hey, you know what he used to do? Yeah, make himself throw up, yeah. Just so he can get his way. Crazy, never, ever seen that before, yeah. Hey, Science Daily, it's a great site. People always ask me where to go to read new studies. Science Daily, there's all kinds of, they post like new studies. Anyway, there was a new one on there. It was pretty interesting. They've connected a positive outlook on life with less memory loss in older adults. So people who tend to be more positive with the way they see things, positive way of life. Also, later on, suffers from less like dementia, memory loss. So it's not just that they're enjoying their life more, but it's also, there may be some positive health effects, actual measurable health effects for having a good career. That's interesting because you know what? If anybody that's had any sort of rough upbringing or trauma in their life, you tend to block it out. And you're probably promoting those things, right? So if you intentionally are blocking out memories, it's probably not ideal for you to be able to help you with remembering things. So I imagine somebody who's been through a bunch of shit or that is negative about a time in their life and have intentionally blocked out, I'm sure that's probably, that's probably not good for me. There's a lot of my childhood that is like a black blur for me. Really? Oh yeah, absolutely. What do you think back and you don't remember? Yeah, no, I have very, you know, there's, and it's taking me a long time. Two, to realize that I've done this, right? So there's no doubt in my mind that even as rough as my childhood might have been, it wasn't all bad. We had good days and there was happiness in our life. But as a kid, when you have these really scary moments or bad times in there, they become like the highlight of your memory. They stick out. Yeah, they stick out. And so I know for young adulthood, I had this bias of like, oh, it was all bad and all negative. And it's like, no, it isn't that way. That just stands out to me. And so then the next phase of that too is like to suppress it, you know, to suppress it, not think about it. Yeah, because you tend to relive it every time you think about it. Yeah, right. And then what ends up happening from that is you actually start to forget, you know? And so there's a lot of this like, I have a lot of blotchy memories. I can remember like certain great, certain moments that had happened, but they, as far as like the day that happened in that, I've lost a lot of that stuff. So that's interesting. Yeah, I'll tell stories. I think my mom and my dad will sometimes forget shit too. For my childhood, because I'll remind them, you know? Like my... That's not me. Oh, that's great. Yeah, yeah, yeah. So like my, when my son was real little, my dad was holding him and I don't know, my son was probably like four. And he hit my dad in the face and my dad laughs or whatever. And I'm like, wow, that's weird. Yeah. Because that would have never happened if I did that to you. Do you guys remember the time you threw the extension cord at me? What do you mean? You said, well, I never did that. You never did that. Hey mom, remember when you threw the shoe at me at the grocery store? I never took my shoe off at the grocery store. Yeah, I reminded my dad when we used to drive up to go camping and stuff. Like my brother and I would be in the back of the pickup right next to the gasoline. And then we'd be huffing gasoline fumes for miles, you know? And I would just have headaches. And he's like, wow, I don't remember that. Yeah. Like, oh, that's convenient. I used to sit in the middle of my dad's work van when we would go to work and he made me a rope seatbelt. Yeah. Because there was no seat there. Like a milk crate, right? Yeah. He was so gangster back then. A bungee cord and a milk crate. One side was like bolted into the side. The other side, we like tie a knot to another nail that was on the side. Yeah, it works. It works. Yeah. Oh, that'll save you. If we get in a crash. Not really, dad. No, it's not gonna happen. Not gonna happen. First question is from Bear Bowen. What's the difference between practicing a squat versus performing a squat? And how does that contribute to overall better physique, better mobility and longevity? Okay, so I'm assuming that what he means is practicing the squat versus performing in the sense that you're doing the squat to feel it in your legs, get a good workout, burn your legs out. So one of them, you're practicing the technique in the form, like it's a skill. The other one, you're aiming for a really hard leg workout. It's mostly mindset. What's the difference? Yeah, I would say. Like a maxing out, is he referring to that? Or like you're going for a workout versus I'm just gonna make sure I do this well and practice the skill. Both of them have their value. The one that has the most value long-term is practicing the skill of squatting, of just going to the gym, getting into the bar. And you're not necessarily aiming for any type of intensity or burn or feel, but rather, how can I keep making this a better and better and better squat? I feel like that's got such incredible long-term benefits in terms of- Yeah, and it too, it helps to kind of reinforce, like your body's comfortable in that movement. It's very versed in that movement. So any sort of inconsistency or something that's gonna throw you in a different direction, like you know how to react and respond appropriately before you then really add more of the intensity, more of the load to it. So it's very important to do more of the practicing portion of it and then intermittently throw in the really intense times. Well, when I think of performing the squat, I think of somebody who is following a program that is either they've structured it or a program structured progressive overload and last week they squatted X amount of weight. And so this week they're gonna add five pounds to the bar or they did X amount of reps last week. And so this week they're gonna do this many more reps this week. And so they're progressively overloading over time in their program. To me, that's performing a squat, practicing a squat. Those are all arbitrary. Now none of that matters. It doesn't matter how many reps you do. It doesn't matter the weight, the load on it. You're going in there with the idea that I just wanna get great at the movement. And so what that means most of the time is reducing the load dramatically. It's not kind of like, because sometimes people think like, you know, when you go to practice a squat, like, okay, obviously you don't wanna be doing a max load while you're trying to practice. So you back off the weight a little bit, but you're still really pushing. No, like when I practice a squat, I'm like 50% or less of the weight. It's a lot less. I mean, it's such a lightweight that I could pause at portions of the squat. I can hold at the bottom for a long time and think about the position of my feet and my knees and my chest and my shoulders. Like it's such a lightweight that I can break up the squat. I can break it while I'm doing it, right? I'm getting ready to do 10 reps, but I can make 10 reps, take me five minutes because I'm stopping at certain portions. There's more flexibility there. Yeah. In the practice mode versus, yeah, coming in with a very rigid, I'm gonna get through these amount of reps in this many sets. And I'm gonna do it at this weight and it's like very much like, this is what I have to do today. Yeah, practicing it also allows you or gives you the ability to unlock the total value and power of the squat or other exercises for that matter. So for example, let's imagine you've never thrown a baseball before. So you have no experience throwing a baseball and I hand you a baseball and I say just throw it as hard as you can, right? You would be able to throw it farther by throwing it as hard as you can. Initially, then if you practice technique and skill at first, but not for long. If you continue to practice skill and technique over time, then you'll be able to far surpass your hardest throw before because you've unlocked the maximum potential of the technique of the throw. The same thing is true for a squat. Practicing the squat, especially when you're new to lifting or even intermediate, practicing it allows you to unlock all of its total value for when you do push it. Cause if you push it too early and you don't have good technique and skill, you're only gonna go so far. Well, another example where I think, you know, squatting for performance versus practice looks like this. Like, so if I'm performing and I'm following a routine, it's like, okay, today it's, I have four sets of squats at 80% intensity with rest periods of 90 seconds between. I go, I've already done all my priming or warming up and I get right into the sets and I'm watching my time between the sets and I'm going through and I'm adding weight, whatever, and I'm done. That's what performing looks like. Practice may look like this sometimes for me. I get into a set and I do one set and then I notice that, you know, my shoulders aren't being peeled back very well. So then I go over and I do like zone one and I'm priming for another five or 10 minutes. And then I go back to the set and then I do the squat again and I evaluate, was I able to keep my shoulders back? Oh, I noticed now that my feet are pronating a little bit. So then I go in the next set, between the next set I'm doing, getting down and doing combat stretch and maybe some foot exercises in between. And then I get back and do a squat again. So when I'm practicing a set of squats may take a half hour, you know, 45 minutes. I'm going in there with the intention to improve the movement of the squat. And so I will break it down like that. I'll do a set and I'm watching myself in the mirror or maybe even videoing sometimes. There's great apps for this too, by the way. They're kind of like break down to show if you have an excessive forward lean or looking at my feet to see if there's any breakdown there. See if there's any breakdown in my knees collapsing and I'm assessing it and then I'm going back and I'm doing priming movements to improve it. And then I'm doing it again and then paying attention. So that to me is another example of what practice versus performing this quality. The difference between me as an early trainer versus a later trainer, training clients. I initially, when I'd get a client, it was all about the sweat, the hardness of the workout, the burn. Later on it was about practice. People would show up and we'd practice movements, practice movements and get better at them, get better at them. The results they got were far better with the second option. They still moved, they still got good workout, they still built some muscle, but their form continued to get better and then over time we were able to push the workouts, minimize risk of injury and just maximize the results that they got out of those exercises. So in my opinion, practicing, especially if you're new to intermediate should be where you spend a lot of your time. Later on, when your form is great and you can get in the bar and do a great squat, no problem, then it's okay to push performance more than anything. Next question is from Jeff Carrillo, 23. I have a 65 year old dad who's never strength trained in his life and is fragile. How would you start introducing him to strength training? You know, the beauty of strength training or resistance training, the main reason why, aside from the rate it changes the body and how it gets the body to adapt, what makes it so unique is it's the most modifiable individualized form of exercise that exists on the planet, okay? So when you go to physical therapy with any injury at all, I mean, you could go there after you could get paralyzed, you could have a shoulder that doesn't work anymore, you could have extremely limited mobility. The way that they improve your mobility, they strengthen your body is with different forms of resistance training, okay? Resistance training, very individualizable. You take someone like this who's 65, fragile, like you said, resistance training is anything that is slightly outside of his everyday life, adding resistance to easy movements. You know, I would take somebody like this and if they could sit down with control, so if I could have them just put their hands out in front of them and slowly sit down with control so they don't plop down on a chair, then that would be an exercise, I'd have them slowly sit down, sit at the bottom and then stand back up. And I'd keep the intensity very low, we'll do five of those and then we'll rest. I could take somebody like that and I could have them try and straighten their arm up above their head, but they can't because they don't have the strength and mobility. Okay, so what we're gonna do is for 10 seconds, I want you to try and get your arm as straight as you possibly can over your head. So the resistance is just their own body, their own body not allowing them to do it and they're pushing against it and that would be a version of an overhead press. Really, you just take them where they're at, meet them there and then slowly advance them forward and modify exercises for their body. That's really it. And this is where I would look specifically at their stability and how they can control their body and if they have that much established and then I can sort of gradually add to that, that's what I'm gonna look at and it's gonna be something as simple as reinforcing their posture and getting them to understand how to tighten their body, where they need to tighten it to be able to ground themselves and to be able to manage a weight. So really it's about being able to manage weight before you even start moving it and doing crazy things with it. For me, I like to take a lot of these types of clients through walking patterns and do stuff like, it looks like farmer carries, but it's just real gradual amounts of weight that I could see how their body reacts to. Cause as you move, now you have to compensate for this load differently. And so how are they gonna be able to maintain control? Are they gonna stay tight in their core? Are they gonna be able to keep this upright position and then or stuff on the ground? How can we get up from the ground and use strength and coordinate their limbs and their muscles and contract properly even to pull this off? Well, we have a lot of great free assets for this person and then we have stuff that we have programs, right? So I would definitely take advantage of the mapsprimewebinar.com and then the primeprowebinar.com for him right away. Cause that's something that he absolutely should be incorporating. Now that's not resistance training, it's mobility work and like an assessment with him with like his movement like Justin was alluding to, but that's a place that I would start him at. I would start him there. And then I would also start him with Map Starter. So many of the exercises that are in there are designed for somebody in this case, right? Somebody who is advanced age, hasn't really ever resistance trained or maybe hasn't resistance trained in decades. This is a perfect place for most people to start. Using that and incorporating that with those two webinars, I think would be incredible tools and a great place for him to start. And you literally could start as little as, you know, the webinar have him followed along, you know, follow my primeprowebinar for one of the days and then take one of the days out of Map Starter and start him right there two days out of the week. One day's heavily focused on mobility stuff. The other day is focused on real basic strength training movements to get him going and then build upon that. Yeah, but what's true for a 65 year old who's fragile is also true for the fit and strong 20 year old. When you train yourself, all you're doing is you're challenging yourself above your current capacity. So wherever that is, I mean, I'll give you a story. I trained a guy named Frank years ago. He was in his 80s and he was on a walker. So he had a very hunched over posture on a walker. And the very first day I trained him, the exercise was I'd have him hold his walker and then I'd have him let go of his walker and just try and stand up as straight as he possibly could, maintain his balance. We'd hold that for five to 10 seconds. Then he'd go back down and grab his walker. That was one rep. And we would do that. We did that for the first few times we worked out. Eventually it was easy for him to kind of stand up against strong. And then I'd have him take a couple steps without the water. It's just challenging yourself a little bit above your current capacity. And that's true for anybody, not just this person we're talking about. You gotta meet people where they're at. Next question is from Trey Thayer. Where do you draw the line between deciding to improve your health naturally through diet, exercise and sleep or using more unnatural methods like supplements and medication? How do you strike a balance between these two methods? Oh, good question. Okay, so here's a good rule of thumb. Okay, focus on diet, exercise, sleep and lifestyle. And focus entirely on those. And if those are not great, don't waste your time with supplements and medication. Now there is a caveat. Okay, there is a caveat. If the supplements and medication are needed to help you with your sleep, to help you with exercise, then those can sometimes be of great value. So let's say you have anxiety issues that are really, really bad and your anxiety is so bad that it's hard for you to even focus on eating a good diet. It's hard for you to work out because you're out of breath because of the anxiety. You definitely can't sleep. In that case, natural supplements might help like Organifize. Gold juice can help with something like that or Ned's hemp oil can help with something like that. And they'll help you enough so that you can get the good sleep or good exercise. But the rule of thumb really is focus on the diet, exercise, sleep and lifestyle first because those are the things that cover 95% of everything anyway. Throwing supplements or medication on top of that is not gonna do a whole lot. I mean, the truth is, and I think this is, and this is something that I feel like I've had to have this conversation more with somebody who maybe has listened to us since the very beginning and then they're still around right now. And then we have all these different partners of things like Juve and Felix Gray and Organify and all these great companies that we have partnered with. But our messaging is still never changed. Ideally, you do not wanna have to use any of that stuff. And that's what I think we should all be searching for. I mean, in a perfect world, I've got a great sleep routine. I don't need any assistance. I do a good job of turning my electronics off at an early enough time that my brain can settle down at night. I don't need any of these tools. I'm eating correctly enough whole foods and hitting my macro targets that I don't need a protein powder. These are all tools to help. And I think that if you find yourself dependent on supplements or medication, you're just kind of putting your finger in the hole. You know what I'm saying? Like there's still a hole in the boat and you need to patch it and fix it. I don't think it's a good idea to just accept that, oh, this is how I need this to go to sleep every single night or I need this in order to hit my protein intake. I'm always striving to get my protein and take through whole foods, but it doesn't mean that I don't have like five jugs of protein powder above my refrigerator. I do, but they last me quite a while because I use them intermittently. I use them as needed. I don't use them like, oh, this is just part of my routine. I have two protein shakes every day to make sure I hit my targets. No, my goal always is to make sure that or try to make sure that I get my protein and take through whole foods. But the reality is a lot of times it doesn't happen. And so when it doesn't, I use these things. And the same thing goes for like you mentioned the Ned and I mentioned Felix Gray and all these partners we work with in Juve. Like, I mean, my goal is to get out in the sun for an hour to two hours every day and get it on my body, like let the natural sunlight give me all the benefits that it provides. Now, when it doesn't, I discipline myself to make sure I spend 20 minutes in front of my Juve. Like so, but what I don't do is go like, oh, I've got the Juve light, so now I never need the sun. Like that's not, I don't think that's the right mindset. These are interventions. These are things that I would hope are used as a catalyst to then promote more healthier behaviors and really seek those out. And I have this conversation quite a bit with my family members because it's always like, what's the new thing? What's the thing that's gonna help me sleep better? What's the thing that's gonna help my performance in the gym? And it's always the same answer for me, but they wanna go to the supplement. They wanna go to that, the bio device, something that they didn't know about. And it's nothing unique or new really that's gonna get you there other than what works is the good sleep, the good diet, the good regimented training program and consistency. And that's always gonna be the answer and how can we find our way back there is really what the conversation should be about. Yeah, you know what's funny is they do studies on people who take supplements and they find that people who take health supplements have much better health. So you think, oh, it's the supplements. No, when they go deeper, it's because people who tend to take the time to buy health supplements and take them consistently care about the health. That's right, they care. So they also have better diets, they also exercise. And when they control for that, that's where you see all the things. I mean, I have all of these things, right? So, and just, you know, back to the juve, the fuel is great, all these awesome things. And I use them all, right? But I also don't go, oh, I'm not gonna, you know, try and be good about, you know, the sun or try and be good about turning my, like that's always the main goal. The reality is I know that it doesn't always happen. And so this is where I find value in owning or having these things at your disposal, but you don't ever wanna become dependent on them. Totally. Next question is from J. M. Key. Is it ever a good idea to listen to your appetite when it comes to nutrition? I feel like as long as we eat healthy and don't completely overdo it, our appetite should be a good indicator of how much food our body really needs. Oh yeah, I'm gonna give you an answer, but there's a strong disclaimer here. So, yes, your appetite is the best indicator of how much you should eat. Now, here's the disclaimer. Yeah, maybe for 5% of you. Most, yeah, you have to have a healthy appetite, healthy meaning, not like when I say healthy appetite, some people think, oh, it means you have a big appetite. No, that's not what I mean. I mean a balanced appetite. You also have to understand how to read your body's signals and have a good relationship to food and your body and your emotions. Yeah, you have to understand cravings versus real hunger too. That's it. If you don't have that understanding, if you grew up in a way like most people where you valued food mainly for its flavor and its hedonistic value, if you've learned to eat food to make you feel better when you're stressed or anxious or depressed, if you have a body image where you don't like the way you look and so you've manipulated your food to change it in a way that's unhealthy, if you're like most people, your appetite is a terrible, initially is a terrible way to judge what you should eat because then people say, well, I'm hungry all the time. Like right now I could eat a donut. Right now I could eat pizza, right? I just ate four slices of pizza. I'm still hungry for ice cream. They don't understand what real appetite means and they don't have a good connection. So it's like, it's almost like trying to read a map. It's like, is a map a real great way to navigate? It is if you know how to read a map. If you don't know how to read a map, it's just a piece of paper. It's not gonna tell you anything. I don't know how to orient myself. I don't know where north is, south is. This map is, it's more valuable to me to burn it in a fire to keep me warm than it is to help me navigate. Your appetite, if you don't know how to read it and you don't have a good relationship with yourself and with food, it's not gonna help. Yeah, I think this is a dangerous place for most people. I just really do. I just don't think there's a lot of people at this level. I think in order to be, not only would you have had to really pay attention to all these markers of how my skin is, how my sleep is, how my energy is, how my hair, my stool. Not only do you have to tease all that stuff out to really get an indicator on how your body is responding to the foods that you're eating, you also probably have to be eating a 99% whole food diet too. Because the processed foods are engineered for you to make you wanna eat more and they're calorie dense. So if you're relying on- Basically they're appetite drugs that way. So if those are in your diet, and this includes healthy products too, by the way, protein bars. I mean, that was one of the things I remember telling you guys when I was competing, I noticed that I did some shows where I allowed protein bars into my diet and then I had other ones where I did none at all. And this was just for personal. I was curious if it would change how difficult was a diet, if it would change the way my body looked on stage. And it was very minimal for the average person. But what I noticed was the cravings of those things. Like, I would go from not having any protein bars whatsoever, then I'd have one and I'm like, oh my God, it would stimulate me wanting another one. Before you knew it, I was, and because they're balanced macro wise, I could get up to eating four protein bars in a diet, still diet for a show and get in good shape and look good. But what I noticed was the way it would promote me to wanna eat more and more of those, which made it more difficult for me to restrict in calories. So it really depends on how your current diet is, how much work you've put into really learning your body's natural signals of hunger or you being satisfied. So to me, there's a very, very small percentage of people that, I mean, this is true intuitive eating, right? Like this is the the pinnacle that I think most of us are trying to get to. I mean, I'm in this over 20 years now and still don't think I've mastered this. I think I have a good idea and a good control but I don't think I've mastered it. Yeah. And two, you could just eat potatoes and be satisfied but you could be malnourished at the same time. And so you have to put some thought and effort in what you're consuming still always. And that's just something that you don't wanna just fly by one indicator alone. No, no. And in the past, I mean, it was what was available to you and whether or not you hunted something and killed it and then your body would tell you when to stop eating it. So you don't, cause you could hurt yourself by overeating but that wasn't hard to do because it wasn't heavily processed. I mean, heavily processed foods, which include supplements in many cases, like protein bars and shakes and that kind of stuff. They, that's their number one goal is to make them as palatable as possible, which essentially means overcoming your natural satiety signals. That's what it means. In fact, I don't care what food category there is. I don't care if it's health food, junk food, dessert, breakfast, lunch and dinner. If you wanna guarantee yourself a number one selling food item, it has to be the one that is the most palatable. It doesn't matter, even health foods. Go through all the health food categories and pick the number one selling protein powder, the number one selling. It's the one that tastes the best. It's the one that's the most palatable. It's not the one that is deemed the healthiest at all. So that's something you wanna pay attention to. Now, and again, Adam talks about it being a pinnacle. It's not, I wouldn't even say it's a pinnacle. It's not a destination. It's always a process. It's just a process of awareness. It's a process of deconditioning yourself from how you've always ate before and learning how to eat differently, moving forward. But once you start to get the hang of it a little bit, you do start to read your hunger a little better. Now, years ago, I got to a point where I would eat a meal and I was able to identify when I was satisfied. Before that, I wasn't satisfied until I was way over full. Like I would eat at a family dinner and I'd eat, eat, eat and then I'd eat dessert. And then at the end of the night, I'm like, I'm laying in bed and I'm like, oh my God, I can't. I feel terrible. Like what have I done? Why do I always do this to myself? And then I'd repeat it again the next time around. I got to the point where, you know, I would eat a dinner and then I'd be like, I'm actually satisfied. I don't, I'm reading my appetite. I'm reading my satiety a little bit better. Whereas in the past, and this may be because the way I was raised or the way we enjoy or celebrate food, it was like, how much can you possibly fit in your mouth? It's like a competition. Yeah. And in fact, you know, this is a saying in my family, they'd say, do you have room for more? Like, well, can you possibly squeeze in food? Let me think about it, you know? See what it can make. So look, Mind Pump is on YouTube as well as the podcast app. So if you want to watch the podcast, go to YouTube Mind Pump Podcast. You can also find all of us on Instagram. So search for us. Mind Pump, Justin is where you'll find Justin. Mind Pump Sal is for me. Mind Pump Adam is for Adam. And Doug, the producer, you find him at Mind Pump Doug. Outside, go hiking, go climbing, go fix something, go clean something. And there you go. There's your activity. Go outside, do your yard work, wash your cars. There's three hours of cardio right there. It enhances your lifestyle, everything benefits. And if you're married, your wife will probably want to have sex with you because you did all the stuff that you're supposed to. It's the secret hack. Instead of doing.