 Cravings aren't hunger. They're a desire to I guess eat something that's going to derive give you some pleasure some value Maybe distract you really ultimately what you need to do is change your relationship to cravings because and anybody who's ever Had lots of discipline with nutrition understands this like at some point You could still have the craving but your relationship to the craving changes where you don't need to impulsively react or act on It's getting comfortable With this feeling we don't have to act on every single feeling that we have right I mean there's ones that we we've learned and we've accepted in society like the like the violence one I said that's normal. That's totally normal But you don't do it because that's an impulse and I control it and I I'm okay. I can deal with my anger Right. I have to learn how to deal with it cravings and these types of these feelings that we connect to hunger Which is not really hunger. It's a craving We have to get comfortable with that feeling and some people are so uncomfortable with it that they feel a craving like and they tell you How do I deal with it? I got to eat some immediate. Yes. Yeah All right, we're gonna give away map symmetry again for free to one of you lucky viewers because it's maps symmetry launch week We just launched this brand new program that helps balance out the body, right develop the left the right bring up weak body parts give you balance and Symmetry using isometrics Unilateral training and then a five by five barbell phase. It's a lot of fun. So here's how you can get free access Leave a comment the first 24 hours that we drop this episode Subscribe to this channel and turn on your notifications Do all those things that if we like your comment will notify you and you'll get free access to map symmetry now everybody else This program is on sale During the launch week. It's gonna be normal price at 177 right now It's only 97 dollars plus. We're throwing in two free ebooks You're gonna get the muscle building secrets of isometrics and you're gonna get the reverse dieting 101 ebook both for free with the $97 sale price of maps symmetry So if you're interested head over to maps symmetry comm and use the code S y m 50 for that discount. All right. Here comes the rest of the show Isometrics believe it or not this type of training build strength the fastest and is the type of contraction that will activate the most Muscle fibers. Oh, yeah, I feel like you're just saying that because you're trying to sell a book right now. No We have any book on it, but you know, but you're not selling it though. No, you know put that okay aside for a second When I did research on isometrics the first time I read about isometrics was as a kid There were a lot of studies done on isometrics back in the day and for some reason the stuff this style of training kind of fell out of favor But when you look at the studies on isometrics, you find like nothing activates More muscle fibers than isometrics. So isometric would be like Pushing against something that doesn't move right? So I'm pushing against the wall and let's say I'm supported behind me And I'm pushing as hard as I can my body is calling upon all muscle fibers because the contraction that I'm The movement I'm trying to do isn't working So it's activating more muscle fibers and then studies show that the strength gains with isometrics are faster then the strength gains you get with Concentric contractions, which would be the raising of the weight or negative or eccentric, which is the lowering of the weight So it's actually the fastest way to gain strength not to mention the the lowest risk training style you could possibly You know go through because you can let off at any time. It's it's Completely controllable And you're not depending on the load kind of moving you around and adjusting with yeah risk of injuries low and damage to them to the Muscle fibers the body is low now the one downside is although the strength gains happen fast and furious They do plateau very quickly, but this is great information to use right when you're training that you can kick off gains very quickly with You know well programmed isometric training. It's just crazy that we don't really do them anymore What is do you know what that looks like as far as I mean? I heard you say that before as far as how how quick the gains come on and then they plateau Are we talking about within days weeks months weeks? Yeah, so yeah within like four to six weeks You'll see really really rapid strengthening. Well, no what's interesting to me about that. That's pretty that's pretty typical for any modality of training first four to six weeks if you're doing Five by five training you strength gains come very quick and then around if you know four weeks or so It's a taper all you see in the studies is you do see that tapering off But it it doesn't quite slow down as quickly, but the speed of the strength gains with isometrics is crazy It's so fast. In fact, there was a study where they had Like everyday regular people untrained do like five minutes of isometrics a few days a week now They were untrained. Okay, and so they didn't exercise this was something new But they gained significant strength and muscle in a very short period of time It's a very Interesting training tool that nobody really uses anymore. It's kind of wild that that it fell out of favor I think it's because you can't really sell equipment well No, actually opposite that there is equipment There's that what that one machine that everybody talks about that Ben Greenfields talked about a new one That's expensive though. I mean, here's the thing and we've talked about it before like that does not replace Strength training with your your typical strength training and the same thing goes with it Like how we're talking about it right now like, okay It has tremendous value to use as a tool or to complement good programming and training totally not as standalone But they take the science that comes from what you're talking about right now to support those types of machines That's where that comes from because there are these huge benefits But they take that and then they run with the fitness industry in general, right? They'll cherry pick some of the data for that kind of stuff. But yeah, I just think it's such a valuable tool But also it's a tool. It's not something that like is gonna remain at that high of value for So long just doing that method alone. Well, isn't that what it's complementary? Isn't that what Dave Asprey was touting when we first talked to him? No, this was like one max rep with this machine. It's a mechanized version So it gives you resistance and you're supposed to hold in certain positions But it also gives you a lot of Resistance on the eccentric portion as well. Okay, so it is both really slow grinding Type of an exercise but the whole time you have like maximal effort No, I think the key is with isometric contractions, which is where you're holding a contraction, right? Concentric where you lift eccentric where you lower they all have unique values Understanding them allows you to program them in ways to be complementary and the beauty of isometrics is they don't cause a lot of damage There's low risk of injury and and they activate more muscle fibers. Okay, so how is this valuable? Use isometrics on weak body parts or on sticking points and lifts like one of the best ways to get through a sticking point Let's say your squat You have a tough time at the bottom of the squat and then you get way stronger as you as you lift up You could get under a bar and have it be anchored So it's not going to move and drive against it maintain perfect form in that bottom position And you'll fix that sticking point, you know right away as far as equipment is concerned You could do it very simply on your own You could literally put two you could bolt to put two bolts on the concrete You know some hooks attach a chain to it and then the obviously you can make the chain shorter or longer And you could put a bench underneath it do a bench at different positions. You could deadlift it You could squat it you curl it you can do a press Off of it and you're basically pushing against an immovable object That's the more advanced form of isometrics, but this type of training was used heavily back in the day This is how a lot of strength athletes and strong men complimented their training and People think that you know the the strength feats that people did in the 1800s right that they just don't compare to the ones we do today They were remarkable. I mean you G said Eugene Sandow who who is the that's the statue for the mystery Olympia is based off Eugene Sandow you could look it up and this was confirmed He did a one-arm bent press with 300 pounds one arm bent press 300 pounds He wasn't like crazy 180 pounds. Yeah, just say he was not like a big big dude No, the strength that they exhibited at their size was insane So this is a such a valuable tool and think about it like if you have a weak body part You're probably not able to activate it very well You're probably not able to activate all the muscle fibers very well or not generate the amount of force that you could so other muscles take over Isometric contraction at the beginning of the workout gets things activated then you move into your workout and it's much more effective It's interesting how much psychology plays into training and lifting especially when you're just going through progressive overload And you know what you're capable of you kind of show up to do your left and then you test yourself a little bit But isometrics I really feel like it stretches Your your neuromuscular capacity To to like way more than anything else you can do which then opens you up for even more access to all this force production which if you don't do that you just kind of like Gauge how well you're doing based off of like What I can what I can put up for the for that day in terms of like if I plate low just five more pounds on each side of the bar You know you guys are talking a lot about maximal performance You know from isometrics, but I think where I use it the most was like teaching clients Like getting a client to connect to a muscle You know like that was like I think when I think back to all the clients that we train your average You know general population like they struggle a lot with activating certain muscles I mean some people just couldn't flex the back or they couldn't do a bench press and feel it in their chest And so you know putting them in an isometric position and having them push or pull against it while also like touching the muscle Or telling them that's where you want them to feel it was a great way to teach them How to connect to that and they could intensify and then risk-free Yeah, I mean by doing that like me putting a you know 65 year old who's never done a barbell bench press before under a barbell like the risk of injury with her doing that versus Doing like an isometric push-up, you know against something like is way safer hundred percent Why I did that in the first phase restructuring this program for the football students right because I Could walk around and I could see just based off of their form because it's so slow down And they're just sitting in position and grinding you're perfect. You could yeah You could just make little alterations, especially in a group setting was very helpful for that But also help them really feel where they're supposed to feel Support and in what kind of action they're supposed to promote You know to to bring their body back into starting I like to think of it this way right like imagine like your your muscle fibers Are all these little workers and when you're lifting away your body's like we need 10 workers and then oh, it's heavier We need 15 workers. We need 20 workers when you're telling your body to push something and it's not moving and you're pushing We need everybody everybody Activate everybody anywhere. It's not working So now what you've done is you've activated all those muscle fibers and you've sent a muscle building or strength building signal Then you go when you work out and you do that, you know You're normal workout and you have access to more muscle fibers What's funny is that bodybuilders see one of the things about bodybuilding I like so much is they tend to be more experimental with training methods because Based off a feel like I feel this more in this field and you'll notice that they do isometrics all the time either by posing So posing is that isometric or you'll hear them say hold the squeeze Hold the squeeze for more definition in the middle of the chest, which is also doesn't work that way But they would say if you hold the squeeze or hold the peak contraction You'll see more more muscle growth Well what they were doing without realizing it was they were utilizing the vow that the power of isometrics No, this is speaking of phases. This is the first phase in the new map symmetry program. It's two weeks It's a short phase because what we're trying to do is get you to activate those muscles so that you can move into the Unilateral training right so you got the isometric phase which is two weeks Then you move into the meat of the program, which is all your unilateral training But it it'll blow in already we're already getting reports because the program is already out We had the forum the forum had access to it a week ago and people are already like oh my gosh This feels crazy. Well, I think even aside from that I know it's teasing you at the beginning that you're selling a book But the truth is we're actually giving the book for free for the the launch But I think this the first time we've ever done this where we have you know Two books that were written that you were giving away with the launch and the isometric book by itself Has ways for you even if you weren't running a credible model in there, too Your ass is the ass squeeze in that one is that where the ass please do you know That book there's a picture of Justin squeezing his glutes for you couldn't see otherwise Shorts up real quick. It goes. It's like got a nice credit card ready. It's like pants shorts Gobble them up real quick Well, we try what we were gonna do is we were gonna have we were gonna put four quarters in his butt cheeks I haven't squeezed out a dollar We thought that would be too much But really though what I started to say was that you know Even if you didn't follow a mass program that book as the tools in it for you to take it and apply it to your Current workout or replace certain things or how exactly to implement it and use it because I do I think that's something We all agree on it's like one of the most underrated and underused tools that you have today And I think it's gonna make a comeback It's funny because when you know when I first became a trainer big box gyms huge gyms 40,000 square foot clubs Whatever nobody barbell squatted nobody deadlifted. This is a hundred percent true. Okay, nobody did those exercises fell out of favor And they're so effective. Well, they're back in favor now Now it's hard to go to a gym without seeing somebody squat or deadlift I think isometrics are the same they fell out of favor for some reason people are gonna rediscover the power of isometrics And you're gonna start to see them become staples and people's training just like deadlifts and squats and kettlebells and Driving sleds now you see that stuff in gyms all over the place. Yeah, I mean speaking of training and working out Had such a great time at the NCI coaching con event every time every time we do stuff like this like it always I mean, I really I can't wait. I'm so excited to get back into doing the live events again We totally missed having Doug and Justin there for sure. I had a bit of FOMO. I mean it looked like you guys had a great turn It's a hundred percent so exhausting. I'm always so I mean I remember I called last night, right? So I get Vicki to push her back and I was like I just need to sleep an extra hour tomorrow morning Like I need it so bad, but it also recharges me for like the next three to six months Yeah, so it's like you're exhausted while you're why we're doing it But then what I what I get your purpose meter goes up. Oh, it totally does because you because you know, obviously when we're doing the show You know on on the podcast We're talking out to the you know to the world to the ether or whatever you don't really see the impact necessarily But when we go to these NCI events so NCI for people that know is a coaching company and it teaches Trainers and coaches how to become very effective with nutrition coaching in particular But also how to build their businesses communication skills building their business and they've developed a lot of successful trainers and coaches And we like them because they're they're legitimate. They're really legit They've got good information But these are people actually working with people so we go there and there's almost 500 coaches Yeah, and you meet some of these people and they're like your show has really helped me be a better coach And I'm able to share episodes with my clients and at one point I asked because I went up and did a talk and I said how many people in here became coaches because of mine pump and like I Don't know almost half the room raise your hand a lot of people Wow, and that was really cool because we never If we don't push that we say the opposite if anything we say it's a hard job to make a lot of money It's really tough. You know, it's you got to really have a passion for it But lots of people raise your hand said that we influence them to do that So what it does for me is it makes me feel I feel grounded You know, I mean it reminds me of why you know, we do what we do But it was a lot of fun met a lot of cool people that were over there met some gym owners Even though we tell people not to open a gym people like I open a gym because your show My you know what my favorite is is actually as I think it's kind of silly But I really I really appreciate and and like when I hear from people that you're exactly the same as you are in the show Yeah, and I so weird to hear but it's so true It is and I think that you know since we started this what six seven act for me It's not even his real voice. Yeah, just to show him your real voice But you know what ends up happening to a lot of these these these people that follow People on social media and podcasts and all the youtuber What I thought is that they meet them and then they end up not being this the character that they have put out there And I just and we experienced that ourselves with having guests on here that we had followed or known or what like that And then you see them you're kind of like oh man I thought they were gonna be more like this or you know, so I mean, it's a it's a huge compliment I feel like to be told that like you are who you are which is kind of Yeah, no, it's true. I mean you never know anymore. Yeah today's time. It is a big deal I remember when I went from being a trainer to getting into management of gyms back then the only people that went into management were sales people And so I was a trainer and I went into management and I would they were like, why are you selling so much training? I was just like, what are you doing? I'm like, well, that's what people need. It's because I was a trainer I wasn't a sales guy, right? I was a trainer. That's where I came from. Well, we weren't media people We started the podcast were trainers. So we never had any media training. We didn't know that we should be a particular way or whatever So what you see is kind of what you get and it's real, you know, like it or not I guess thank God a lot of people like it. Otherwise this wouldn't work But I can't imagine the torture that someone would feel being something else and then getting famous for that. Could you have seen it? We've seen it anxiety. They're on medication stressed out not I mean wealthy and but not enjoying their life Like are we gonna maintain the facade? Yeah, that's stupid. Well, what what other speakers were there like and what were your favorites? You know what there were the the all the speakers were great. Yeah, I don't think I so he had a hell of a lineup Now we missed the first day. So we didn't get to hear Ed Milet speak. Everybody said that he was super powerful Yeah, shawna shawna said she walked in to Ed Milet speech in the middle of it and she says I walked in he was already going Right, so she doesn't even know who really he is what's going on. She goes within like two minutes. I was crying Well, yeah, that's how like power and then laughing like he I mean so just Obviously and he was like a favorite from a lot of people who I really liked and I I wish I remember his name right now His handle on Instagram. Maybe Doug can pull it up so you can see who he is Is hard closer hard core closer hardcore closer. Is that it? I think that's either hardcore closer or hard closer Um, I've seen his Instagram for in fact, I follow him because he's connected to some other people that we know Um, and I've been kind of like, ah, whatever about him. I never I didn't I haven't really really followed him But I loved his talk. He's so authentic great story hardcore closer. That's Ryan stuman. There it is Ryan stuman so shout out to ryan like uh Really really enjoyed his his talk did not uh, didn't think or know him of him really much before this He came across pretty authentic Like so it was like actionable kind of step both So he had this killer story. So he's been like in prison came out, you know made millions of dollars lost at all Yeah, lost it all made it again Um, and then he actually gave like, you know, four very like practical things Things that he was the only person out of everybody that spoke that I took notes like oh shit We've heard you a lot No, I did I did because and I came back and he was the one I was telling Doug about him I'm like, hey, man There's a couple things that we're not doing that he talked about that we absolutely should should start doing Here sell crush though, dude. I'll give you I had a good time I did you know I tried to focus on because there was a lot of speakers about like building your business because nci part of nci is Teaching how to be a good coach and then a lot of these events are also how to build a business being a good coach because the truth is uh If nobody goes into fitness to make a lot of money And then when you get into fitness and you find you have a passion for it The struggle then becomes how do I support myself doing this thing that I love so much because it can be challenging It's not like a it's not a money-making industry like finances You know, I have family members that are all in into Investments and their stock brokers and we pick the hardest way to me. Yeah, if you're like, okay, you make good money We should be clear though. I mean, so they have two businesses. They have nci and then they have bci So what we were a part of this weekend was bci, which is and it's all owned by jason, right? So but I mean bci is the business coaching institute Nci is the nutritional coaching system So if you're listening right now and you're somebody who's more interested in the knowledge of like nutrition Coaching how to apply it to your clients like gut health all that stuff Jason's got tons of stuff on the nci side, which is that's where you'd want to sign up for courses and stuff If you're somebody who's like the scaling the business making more money like that, that's the bci How do I build an online? Yeah, so of course this one is to sows point a lot of this was hype around, you know getting these people So I saw that and so I said, you know, I'm going to take it back to the roots and I'm going to talk about The the key like the root key is to be a great coach That's it and what does that look like and I actually texted artha brooks the day before Who, you know, he doesn't realize this but he kind of mentors me on on a few things And I say he doesn't realize it because it's not like I asked his permission I just asked him questions Yeah But one of them was like, you know, how should I open this talk because he's such an incredible speaker And he says, uh, remember that all great Coaches or great. I think he said great coaches leaders probably or lead with love And I said that's that's perfect That's where I'm gonna start and then I remember the quote from Thomas Aquinas that love is to will the good Of the other as other so it's not a feeling like I feel love for you But rather just wanting you to do well Regardless of how it affects me good or bad just I want you to do well and really good coaches do that because The truth is you don't always like your clients You definitely don't always feel love for them like the feeling of it But a good coach always does want that you always want them to do Well, what I thought was really cool was to see these people like Alex Hormozzi Like the Ed Milets. I mean you had certainly a couple guys up there have private jets You have huge motivational speakers and to see The applause and stuff that Sal got when he got on there. It was fucking cool Was really really cool to see that. I mean Either song choice was different that he chose Dude, okay, so I got a text like Adam like text me and dog It was like, okay. I figured it out. I got the perfect song for Sal to come out to So the so the girl he's gonna love this I mean Jason's got all these people that work for him, right? One of the girls that runs like all the the music and stuff right but right before Sal's talk She came over me. She says I just want to make this clear real quick that it's Miley Cyrus wrecking ball That's what he wants to come out to I probably would have done Madonna's like a virgin I was like, yes. Yes. That's exactly what he wants to come down. Make sure it's that and she's like, are you sure? This isn't some sort of a prank. I said, well, I chose it for him, but don't worry. She's like, okay. Well, this is on you So if he gets upset I thought it was great. You know what? I'm glad you did that. I knew you would play with I knew you were gonna get all upset You know, I rocky No, you know why I like that because I feel like the music that you walk out to it feels weird to me It's like pretentious. Yeah. What am I fighter? Yeah, you're just going to talk. Yeah, so I'd rather play. Oh, I can't wait, bro. If you ever do a talk It was really really good and man all the trainers it's always Some Britney Spears because that's your favorite person. I read she was pregnant by the way. Yeah, is she really? Yeah, so where were you nine months ago? Adam I didn't even know she did she have a man. Are she dating right now? That's just it. Justin's all into it. Justin. She's got this new guy Yeah, did you see the meme that uh, my pump memes made for uh, Justin on the san Fernando thing that we did? He's on fire right now. Whoops. You know, like I know where that is I want to say one other thing So adam set this up which you know, you know adam the the the relationship maker so we show up There way before we're supposed to be there and we go to this place called state and liberty Which is this exceptional Exceptional clothing store for men who have athletic builds But it's like nice clothes like suits and you know Basically stuff you would wear the boardroom or you would wear it to a really nice event But all designed for athletic builds all Super comfortable so stretchy bro. We're so sick. You know, you know, first of all never Okay, first of all this this imagine me. I cannot get a suit off the rack adam is 10 times worse because he has a really wide Shoulders Your bones are different But we took stuff off the rack and they did they did go to tailor stuff for us just to really give us extra service But I swear to god, I could have wore off the rack and it would look better. Well, we did buy We did get some stuff off the rack, but and we didn't buy they actually comped it which was super cool You know, it's the thing I wanted to say about these guys I'm cool for you guys I'm sure you guys will get hooked up. They'll hear this commercial and they'll reach out to you guys for for that Because we're not by the way, there there is no affiliation. We're not getting paid. No, we don't work with them Not yeah, we don't work with them. We're not getting paid at all. It was it was just a really cool I had a great call with the uh, the founder just last week and he's like an xnhl player And kind of told me his story and we just hit it off right away Like I told him like I said I had the call set up and said like because he was kind of like, okay What, you know, how much does this cost advertise? What does it look like? I said, I don't I'm not interested in any of that Right now like really I'm really just learning about your company. I had no idea the size I literally thought they was like a small mom pot like 17 locations 17 locations They have over a hundred employees I was gonna wonder about that because I know it seems like a small demographic But I know a lot of people that struggle with finding something that really fits because you get You know up in size height wise or you know muscular specifically for fit people It ends up like like a blouse bro. I bought size 33 pants Which I can never buy suit pants that are 33 because the legs never fit So I got to get these quadro is a problem and they fit right they fit me well the jacket I could like I said, I could have had it off the rack now They went and tailored to make it even more perfect But it's all v tapered and like the shirts are v tapered and perfect What's really dope is now that we went and did that and we're in the system now All we have to do now is like, hey, I wanted the blue suit or I want that pattern I want this and like all of our stuff and it shows up to your doorstep So all tailored to you We should have brought justin because if let's see we need to see if he could break the little test Yeah, a little quality control. Let's see you find some pants for these things No, they actually you know, they're shredded quite a few They're telling me one of the things that they they tell people is after they get all like put the suit on He's like squatting them. He says yeah drop all the way down squat Yeah, the girls that were working there kept asking Adam to squat for some reason. Can you squat some more? You see I did that again. How those pants feel? They're hand me those pants. No, don't go on. I'm just kidding. Hey, so uh more elon musk news Yeah, he's not on the board What he turned it down. So you know why right? I this is the I know what the theory is I know the theory is okay. So you probably heard the same thing. Okay. Why I have an idea of why so when you're on the board Yeah, you're going the same way when you're on the board. You are not allowed to own more than 14 I believe point two or point seven percent of the company. That's a rule So you think he's gonna keep acquiring. Well now he has no limits. Yeah. Oh, that's how I think really Okay, so because he's not on the board He's now can buy as much Stock as he wants and theoretically could go crazy and own 51 percent of the company if he was on the board You're not allowed to own more than I think it's 14.2 percent. Okay, so that's the speculation Okay, so what I heard limited what I heard was the reason why he's not is because they will limit like kind of What he can really tweet about because he's part of the board the rest of board will be like, hey, bro You need to pump your brakes so they can say how he does. Yes And not necessarily say can't or without but they have influence on how much and how he's tweeting And so him not being on the board gives him kind of the irony is you whatever he wants Irony is he has more power not being on the board Think about it because what are they gonna do? They're gonna shut him down or mute his his tweets And what's he gonna do? He'll pull out his shares and tank the stock tank it holy cow Oh, I just love that. He's doing this. I know shakes up the board. Oh, I love it I think it's so awesome. No, no, I saw one sided I was tell you should listen to the I was telling sal because him and I know listen to the all-in podcast consistently and they had a really good Portion where they talk about him being on there And I like it because three of the four guys lean kind of liberal And to hear them have a conversation around elon because I know a lot of like they're all very free speech guys Yeah, they're even though they lean left they are very pro free speech And so they had a really good dialogue around like, you know, how how he's going to influence that You know, I want to say I want to say something about that. The left used to be the pro speed Well, no, of course they were the ones who pushed it and started it Listen, I'm definition of left has been crazy like the difference I I'm old enough to remember when it was the right that wanted to ban Rap albums and rock albums and they wanted a speech They wanted a silent speech and it was the left that was always defending it All of a sudden the modern left is the anti speech party. It's very strange All identity politics. Yeah, but these guys, I mean, look, free speech, you can't if it's either all free or none Because the second you say no, you can't say this then who has the power to determine what you can't say And then it becomes what's what's popular is okay. What's unpopular is not okay And free speech specifically exists to to protect unpopular speech. That's why it's there Well, and Jason Calcanis came out and said, well, what about, you know, when Alex Jones came out and said all these things And, you know, I was really surprised to hear the guys like no, no, no, no, no, you have you can't Because as soon as you do there then then there's something one degree to that And one degree to that and that's how we end up where we're at right now Where we're canceling people for just some of their like basic views No part of the part of the great american experiment with speech is that shitty speech The way you combat it is with good speech. Yeah, not by silence. It outweighs it Public opinion sways on the better ideas. You have to make your point I don't know about you guys, but I mean seeing what happened with disney seeing the move with elon musk I mean, i'm getting a little excited right now. I feel like just like three months ago I was like really worried like where the fuck are we going right now as a country? But it kind of feels like it kind of feels like we have swung really really far one way and we're starting to come back It's what it seems to me bringing it back to the middle doesn't it feel like it does seem that way You know what it started uh started with the comedians I first noticed it agreed because they were kind of afraid to say stuff on stage for a second And then chappelle came out and said i'm gonna say what I want And then people try to take him down But everybody defended him and now comedians are going hard like bro I watched shows and I have to I am and you guys know I like dark humor and half the time I'm like, oh my god, I can't believe but I know what they're doing Is they're pushing back so that was like the that right there was the first sign So it definitely looks like it's it's it's starting to balance out a little bit speaking of elon by the way Did you hear his speculation about uh, maybe having tesla mine lithium? Did you hear that? Yeah, actually? Yeah, I saw something about that I mean isn't it you can pretty much mine for lithium in a bunch of different locations around the world Yeah, so the cost of lithium has exploded obviously as we need more and more of it for you know electronics and stuff and he says, you know It would make sense if if tesla Actually started its own lithium mining Side of the business boy would that be insane if you did that all in house if they mine their own lithium They would be so far. They're already so ahead Of all the other car companies when it comes to electric cars And I look I tell you what I take back what I said about tesla stock before I always say how like it's overpriced or whatever But I know why people put so much money in there is they look forward And it's the leadership. He keeps he keeps doing this. You know, he keeps doing this. It's really interesting Dude's brilliant. I love them love them or hate him. You can't you can't disrespect that. He's brilliant. He's absolutely brilliant Hey, I got a cool study to bring up to you guys are dads So I think this is interesting for parents. There was a 45 year long study on Children and they identified how Like really smart kids like kids that grow up to become innovators and who are considered You know on that brilliant side of scale Like the things that lead to that and they identified something that made the biggest impact Don't hear what it is. What okay, so The kids have to start out with some kind of talent. So it's not like you could take Lack of a better term a dumb kid and then make it You know the super innovative There's a genetic component just like there is with bodybuilding the guys that are at the highest level of sports or bodybuilding Have a genetic advantage and then it's not to take away credit for all the work they did That so here's what it is. So it's it's kids you have this propensity of this talent in a particular field whether it's art or science or math or engineering and then Those kids get that talent fostered and fed So so education systems that identify gifted children and then take those gifted children And then feed the gift and push the gift and foster it and facilitate it Tend to do really great now Now to me what's scary about this is all of the these these public education Places throughout the u.s. Are starting to eliminate Uh classes like this because they say it's not fair. It's not equitable Let's cut money and and take we don't need these gifted programs We're so concerned about your individuals feelings versus like the good of us as people Like that's that's how these brilliant minds are made and they solve innovate and solve problems and make life better for millions of people versus Oh, i'm worried about the one kid who's going to feel left out because he did that's such a terrible way to look at It's just weird, you know, it's like, uh, I forgot, you know, universities were eliminating the sat's But they're bringing them back now because they're like, well, I guess we were better off having these these tests But I know in san francisco There were two school administrators that got kicked out they got recalled and one of the main reasons was they eliminated Like ap math or advanced math And a lot of parents were pissed off about that, you know Yeah, because I mean the competition to get in schools that, uh, you know, really tough like it's really Um limited like who they're gonna let in it's like you got to be able to do all these extra Things to really, um, you know show what your child's capable Yeah, and I remember I mean, I even I learned this even as a manager adam You talk about this all the time about when your boss when your mentors told you this is said he said to you Stop worrying about what you're not good at and focus on what you're good at and become great As a manager, you know what I would do that with my staff if I had a trainer that was really really good At assessments, but sucked at sales. I'm not gonna, you know Focus on him trying to do the sales But I'm gonna have him Teach my staff how to do great assessments and now I'm gonna get my good sales trainer to maybe You know help sell deals for him or whatever and develop my my staff that way, right? And it worked out really really well So it's like finding these strengths in you in these kids And then feeding that rather than always trying to move them away from the strength is they're already good at that Let's just focus on this other stuff enough with this homogenizing everything everybody's Like equal and no Nobody's equal like we all have strengths that are different and that's okay And we need to build and develop those and focus on that a bit more Yeah, totally now Do you guys see that in your own children like all and are there things that you guys are already trying to? I mean max is so young so like I don't have very good examples of that right now Like the best example I have is like I remember the first time seems to like music a lot Well, so the first time we had we had a live band in our backyard The kid literally walked up picked the sticks up grabbed them the right way started hitting them And I was like, oh my god, and I and by the way not long right before that I was telling Katrina like we needed to slow down with people buying him stuff They're spending too much money on and then I go run out and buy this freaking drum set She's like calling me out on it like what's up with you telling everybody else They can't buy him a fucking toy and then you go out and buy this, you know serious drum set for him I said it's only because I seen him do that like I I seen him do something I saw something in him that I hadn't seen yet Now he may play it for a while and never play it whatever and maybe that's a little bit of money that I spent That is somewhat wasted But I'd rather that than ignore those little signs because I didn't get that as a kid like All the sports I played all the things I was into that happened later in my life When I had friends and I started to get introduced to different things and I realized oh I have a natural talent here or I like this a lot and then I would do it on my own where I do think what your points out of that study is that You know, it helps when a parent is paying attention and they see these now I have all the sport stuff. I would have loved to see my son go do that But I'm not trying to force that down his throat because he's not drawn to it So I'm also not because he's drawn to music going to be like ignore that and let's play ball son It's like hey if he gravitates towards that I'm going to try and foster that by supporting it anyway And right now the best way I can support him is by getting him those things right kids or adults even you're always Like think about things you like to do and you love to do you're going to be better at it Just because you're going to practice you're going to want to practice Bro, this is the secret to making a lot of money in in business Is finding the things that you love to do anyways. I mean that that's the true doesn't even feel like work That's exactly right if we were if you also have the potential become great at it Because you like because you're already kind of good at it because you think about it all day long And you don't feel like it's work when you're you know when you have downtime you're google searching You're watching, you know episodes and podcasts and reading books and because you love it And if you're counting all those things as work hours or time like you're not going to do it for very long Yeah, no, I you know what I did is uh with my because I obviously my two older kids Is now my daughter right now she's still in Sixth grade so she still gets her classes set up for her by the school But soon she'll be able to pick her classes, so I'll do the same thing with her but with my older son He showed a talent for certain things And what I did is I pushed him to do the more challenging advanced version of those classes And there was a little bit of a Conversation around it. He's like well I know I can get an a in this class and that class is going to look real hard I said listen, I'd rather you get a c In this hard class than get an a in this easy class, which is true I don't care if you get an a if it's easy. What are you going to learn and grow from? I'd rather you struggle and push yourself to get the c In something that you might have a talent in like this also like Like that's going to set you up for real life in real life You may be talented as a kid and that may get you so far But eventually you're going to be around other kids or people that are talented like you are Yeah, and what's going to separate you is do you work harder? Can you deal with the struggle? Can you deal with failure? Because and I'm sure people notice this in high school like the the high school kid who kicks ass and Soccer goes to college all of a sudden he's like, oh everybody else is good too And then maybe does well and then he goes to the pros and he's like, oh everybody's even better You know you gotta keep taking yourself to the next level, you know speaking of your son So I was going to ask you because we work we work with a company called blinksis and To me it's like the blink is that we say it right? It's It's like the uh, you know digital audio version of like cliff notes when we were when we were kids somewhat So I was wondering does he does do you know if he knows that or do the students like at school? You use that tool because that's like It's exactly what that's like right you get this like kind of like so here's how it works for people don't know right So they book reports are you like right? I mean like I would totally use something like that Well, so yes and depending on the class right, but they so what they do is they take audiobooks They have like 5 000 titles so they take the audiobooks and wrote this down. They condense them into 15 minute summaries Focusing on key insights So they'll take a book they'll condense it into 15 minutes to really give you the gist of the book It's seven it's $7 and 49 cents a month and again you get 5000 and then it also what I really like about it Is after you go through that it's recommending other books around the topic and also counter to that So I was actually searching a topic today, which was really cool because I searched it Listened to the book that I wanted to listen to and then it gave me another one And I actually I got a little fired up because it was like totally what I did not agree with But it was like that was good for me because I was like, oh wow, that's interesting So it gave me the next recommendation was like a counter to the one that I originally so here's how I use it I go through and I'll because I often do this I'll look at a book and be like wow that looks interesting and then I'll buy it and I'll read a little bit I'm not really interested in right the way. I use it as I get topic like you topics I'll I'll get the 15 minute version and then go get the and if I really like it Then I'll go get the book and I think that's how most people probably use it Is to just kind of test off to try that because Ethan has always been a voracious reader And he just like consumes like crazy, but these days it's like There's all this reservation. He won't say no friends But I'm like trying to challenge him to like his level and he's always Taking it back to like the easy reads and he's and so I'm always trying to find like new Titles that'll be like just a step above what he read the last time. So I have to get through that You know, he's at the age. He's definitely at the age now to be uh, reading like what's it? Tuttle twins like that. He could have been the those that that company I think that he might be a little older for that, right? Aren't they are they ready that you know It'll be a good one for him to read is the peter shift one that I told you guys about. Oh, yeah That's a good that'd be a good No, my older son loves like he just read fight club He read a bale wolf uh, grendel and he's like breaking it down for me And it's like this is a nihilism and this is that I like I would man I wish I liked to read like that when I was a kid I feel like man, if I would I would have caught that fire early on I would have been You know what it made you like it What would have made you like it because my kids have they go to good schools and have good teachers I had shitty teachers But I did have a couple good teachers that made all the difference in the world Like imagine you had a good teacher who would discuss a book in class So my my best teacher was my english teacher, but it was more around writing that she got me What would have made me really like it would have been Pushing me to read things that I'm more interested in versus the books So I had to read for school. Yeah, like when you what I read right now is is not what you're you would find in school Like I do not like novels at all. You still can't get me to read a novel I will not read a novel. You didn't even read the romance novel. You're on the cover I didn't even read the romance novel that I'm on the cover. Yeah, I have no idea. No, I didn't have no idea What your character knows. I have no idea I mean, I know I know stuff of a truce. I know she came after me because I The description is supposed to be like me. So I think that's like, yeah, yeah, that's why she That's why she contracts Mysterious and moody Not my personality the way I look I think if I had if I had teachers early on that were encouraging me to read some of these subjects You know, my my best friend's mom Used to buy and I used to read these she used to get me these cool like Entrepreneurial like magazines. Really? Yeah. Yeah. So it's great I mean, I don't really count that as reading but if there was anything that I was reading when I was that age It was stuff like that that I was wow, that's great. No, I used to read of course all the bodybuilding magazines I used to read this magazine called omni. I told you guys about that. It's like a sci-fi. We're whatever popular science was another Popular science quite a bit. Yeah, I had cosmo and I'm just kidding That's a layer. Hey Justin, I got something for you Just that because I love sharing the stuff with you because I know it keeps you up at night So california Is talking about releasing a bunch of genetically modified mosquitoes. Why? They already do this in the Everglades, didn't they? I don't know if they did it if they ever really did it They didn't they released it. Yeah, I'm pretty sure I remembered reporting on that because I was freaking out um, like what? possible Horrible so it's the company is exit uh oxatec and what they're gonna do is they're they're They're modifying these mosquitoes and then what they'll do is they'll mate with the females and then the females eggs will die They won't hatch. So essentially they're gonna create to try to like breed them out. They're trying to create population collapse Right mosquitoes. Yeah, that's kind of cool. It's well. I mean, that would be great. Like who cares I mean, okay, so what what obviously there's always an unintended consequence So what else do mosquitoes fantastic carriers of disease, right? This is my concern Yeah, so they so they it's been tested in a brazilian neighborhood It said it reduced the mosquito population by 95 in just 13 weeks. Wow in that particular thing They have some uh data in the florida keys that they haven't published yet But of course the fear is houses can affect other You know animals insects what happens downstream if an animal eats it Yeah, what if there's a mutation like we don't know, you know some of the stuff this is what they're the critics are saying but Hey, I tell you what look um, you guys know me. I'm always skeptical But if it does indeed deliver this will be great. How many deaths and illnesses are you know what? I was really skeptical until we had that great conversation with our friend over at zbiotics Like and made me look at gmo a little bit different. I know that like gmo Tends to get such a bad rap and a bad name But there's plenty of like amazing breakthroughs that we're having because of gmo So it's not all bad and honestly if there if mosquitoes are not providing anything for our environment or ourselves And it could limit potentially diseases being spread and the annoyance of these fuckers getting rid of 95 Sounds like a pretty good idea. It does so check this out. My cackles are up This is what's interesting. So the only releasing males and males are not the ones that bite So you're not going to get bitten by these gmo mosquitoes They're also this is kind of cool actually bite check out this no the only the females do So check this out. They're also inserted a fluorescent marker gene Into the modified bugs it produces a protein that makes us mosquitoes glow when exposed to a specific color of light That way the company can track them so they can like look and see like oh, there's our mosquitoes or whatever. What? Kind of interesting, right? Very cool. It's very very interesting But like I said, there's people who are a little bit like Well, hopefully none of the zika ones fly up from South America and sort of do a little interbreeding Well, and some people are like, you know and like other diseases that they might have found their way in there already And then they release. Well, the other thing too is like you guys this is the first time you guys have heard about this Yeah residents aren't going to be told so like you're not going to know that they just released a bunch of gmo mosquitoes around you Like, you know, yeah, they just do it who decides the city, I guess That's interesting. I know really interesting. But if it works, I mean, that's great Nobody likes mosquitoes. Now what animals eat mosquitoes and is it going to hurt those animals? That's what I want to know Are we going to lose birds and frogs and spiders? Yeah, like just, you know, you're running at the mill kind of Wait, we'll get less spiders too. I know, I'm kind of liking this more and more Spiders are your friend, dude. They kill all those little shitty bugs. Most of them are, yeah I don't like the way they look. Bats, birds, fish, frogs, turtles What are bats good for? Back guano. I know that we use that for fertilizer and stuff a lot Do we use guano for fertilizer? Yeah That's super popular. Really? Yeah, I only remember it from That's clutch for marijuana plants Really? Yeah, back guano So you would buy bat poop? Yes, but bat shit all the time and I use Where would you buy that? Do you buy it? You're crazy. You get no That's just crazy Oh, come on, Jessica Come on, guys. It's right there I caught it. I caught it Yeah, it's at every lame joke of the day Hydroponic and whatever, I forget the name of the stores, right? That are for all the stuff for marijuana plants Wow. Yeah, yeah, back guano I only remember guano from, what was that movie with Jim Carrey? It's really high on a nutrient that I have How dare I don't know. Is it magnesium or iron? Maybe Doug could look up, what is back guano high in? So most plants in a life cycle are deficient in this corn In this weird, weird Micronutrient and back guano is very, very high in a nutrient that Oh, that's interesting. I had no idea And it makes a big difference Where do they grow the, or I guess, where they hold the bats for the guano? It's American. We have to get it from over here You know what? I'm not that much of a nerd Like you are probably that would want to know like, where did this come from? Like, who's catching all this poop? So it's 10% nitrogen, 3% phosphorus, and 1% potassium Right, those are the three macros So those are the three macros, that's proteins, carbs, and fats for the marijuana plant Oh, interesting So you've heard me talk about that before? So those, and so it has all three So it's like, it would be considered a perfect meal for the plant Wow, that's cool Yeah, little marijuana science for you guys today Hey look, life is too short to suffer from digestive problems If you want freedom from your food, then experience for yourself The magic of high quality enzymes Mass enzymes, it's the only company I work with with digestive enzymes And it helps a lot with my digestion Go check them out, head over to mindpumppartners.com Look for buy optimizers and use the code MindPump10 for 10% off All right, here comes the rest of the show First question is from JupraCuff How can someone control cravings? I'm trying to get out on a cut, but my cravings just destroy me All right, so before we get into strategies to reduce cravings I think it's important to talk about like cravings themselves And talk about how we can deal with them Where do they come from? Well, they're also just a part of life, right? Cravings aren't hunger, they're a desire to, I guess, eat something That's going to derive, give you some pleasure, some value, maybe distract you Really, ultimately, what you need to do is change your relationship to cravings Because anybody who's ever had lots of discipline with nutrition understands this Like at some point, you could still have the craving But your relationship to the craving changes Where you don't need to impulsively react or act on them Like I've had clients who are like, it's so hard for me to eat less calories, I'm hungry Like the hunger is a signal because your body knows you're eating less calories And you're burning and you're burning body fat So your hunger is going to exist We have to learn how to change our relationship to that Well, I think it's funny that some of my clients would be like I don't know where it came from, I just had this crazy craving And I had to just indulge And I think if you step out and you logically assess Like some associations you have or some tendencies that may tend to kind of repeat themselves Like if you just are able to really take a look at that And like have an inventory of, okay, when I'm really stressed out Or I'm feeling depressed or I'm going to the movie theater Or I'm doing like XYZ type things Certain foods want to creep their way in And then you can kind of look and see what that really is What percentage do you guys think of it is actually psychological and emotional? Oh, I mean, I don't know if you can even separate the two Right? No, I would say that I would combine the two of them in comparison to actual like Crate hunger, right? So like, like psychological and emotional, I would carve off as the same thing, right? One in themselves or whatever, right? So that psychological and emotional kind of the same thing And then you have like actually you're hungry and so your bodies won't And then you also have like your body will crave nutrients that it's lacking So that's also a sign. So how do we know that? Dude, the vast majority are cravings Very small percentage of people actually need something that they're hungry Like hunger really doesn't kick in until you're out without food for 24, 48 hours Yeah, then you really And most people in modern societies haven't gone 48 hours without food Most people haven't gone 24 hours without food Maybe except for when they were really sick So they're not really feeling hunger, they're feeling, you know, these cravings And it's an impulse, you know what it reminds me of? It's like, you know, when you have a kid, you're raising your son, for example And he gets mad so he punches the wall or he throws something What do you have to teach your kid? You don't teach him not to feel anger You're going to feel that Troll that Yes, yes, it's an impulse Like you don't react on that particular feeling because that's an impulse So that's what cravings are Cravings are an impulse or actually the action you take after cravings is the impulse And so we have to look at impulse control or behavior modifications to deal with it And part of it's becoming aware Like what you said, Justin, why do I crave this? What am I feeling? Am I bored? Yeah I'm depressed, I'm sad Okay, like maybe that's why I want to eat those things And in order to do that, you have to create space between you and the impulse That's why I tell people Don't have these foods that you crave in your house Don't say you can't have them But don't keep them in the house That way when you have the craving You have to still drive to the store to get it And at least that gives you the space to become aware And be like, okay, I really don't want that You know it's another great strategy that's going to be controversial that I'm going to say? What is it? Do you know? No You have a guess? Something that we come out and talk shit about early on, especially Oh, interesting I don't, I can't guess right now Having a cheat day Six meals a day Oh, small meals Okay, I was going to stop on a strangle The reason why I think you got the best Like because obviously it's been disproven, right? The science behind it that they used to say Stokes to fire in your metabolism That's all bullshit No, I see where you're going If you eat five or 3,000 calories dispersed over six meals Versus over three meals, the exact same thing So that's all bullshit But one of the things that I found coaching clients And because there was a period of time where I used to have them Break up their meals And it's not always six It's like four to six depending on their size, right? Four to six times a day Is because they had all these meals planned out And they had something to eat every two to three hours They never allowed themselves to get to that place Where they were kind of depleted and low And they were like wanting They were hungry They were eating before they were almost hungry always Right And so and they had good healthy choices lined up And so it kept them It kept those cravings at bay Which just made those habits and behaviors better I see tremendous value in that Even though the fitness community shits on them No, you're right I could see some value Because what it does is it The space between meals is shorter And when you're dealing with cravings and impulse Actions or reactions It's harder to control my impulses if I know I'm not going to eat for six hours Right Like I gotta go six hours While dealing with this craving Versus I only have to go another hour And I have another small meal So I think I can manage that period of time So I totally see what you're saying Yeah, I mean, I noticed it in my own behaviors I noticed that when I'm pretty consistent With getting meals every two, three hours It's pretty easy for me to make good choices Like, oh, it's about time to eat again I should go eat this Versus getting so busy into work And not thinking about eating And then, like, six hours go by and I have an eight And now everything sounds good You know, everything sounds good to me And, oh, my God And I just want calories And I think it makes the decision that much harder So even though we know that Four to six small meals a day Does nothing for your metabolism But there are some value in that For somebody who struggles with this So if you're somebody who knows That you struggle with cravings And this is a constant battle of Wanting these types of foods Here is a strategy that you can implement That, yes, the way we've communicated it for years Is bullshit But does have some value still I'm gonna be a broken record But I'm always gonna mention hydration and water That too Mainly because, dude, you know When you're properly hydrated You're also eating a regular meal Like how that limits the overall amount That you really need Like, a lot of times we feel like We need to eat this huge portion When in fact You're dehydrated Yeah, you're just not getting that signal that we're satiated So, you know, that's just something Like if I can focus on something too Sometimes people need a focus Like even if it's a mouth thing You know, and just drinking Throughout the day It does help in terms of like staving that off That was one of my favorite strategies Is about the gallon of water Was that you just You keep your mouth Again, not telling a client So I actually talked about this in his talk And it was your talk You probably did, I did Yeah, about not telling a client That you can't have sodas Or drinks with calories or that But just saying, hey Drink your gallon of water first And if they're busy doing that all day Like they don't They're less likely They're less likely to even want to indulge in that Yeah, now I'm going to go in the other direction So small meals can definitely help Now I'm going to go in the other direction If you really want to challenge And this isn't ideal for everybody But for some people This actually works really well If you really want to face the Your impulsive nature with cravings head on And extended fast is actually A very effective way of doing this Because you know You're not going to eat for 24 hours Or if you go longer, right? 48 hours, right? You know you're not going to eat Because you're doing this fast So you just have to sit with it And deal with it And then what happens is You actually build confidence Because well, I've done it now for six hours Wow, I've done it for 12 hours I've done it for a whole day And then in a short period of time You change your relationship To those feelings And you actually start to have power over them Now the reason why I say It depends on the person I would not recommend this to somebody Who has eating disorders Or anything like that Because that's actually making much worse I'm talking about the average person Who, you know, overeats or whatever Has never had Just the strength and the discipline of it The discipline, right? No, think of it just like training You're exactly right And this is how it would look for me helping someone The first thing I would do Is the four to six meals To get them to help them with that Like I'm going to do this So they're not as challenged with the cravings To assist them so they get some wins Let's just be consistent Let's eat all these meals Now after a few weeks that we've been doing Then we go, okay, now I want you to practice fasting We're going to implement A day of fasting And the reason why Is I'm going to explain it The way what you just said right now Is I want to teach you to be comfortable With those feelings So first I'm going to assist you So you're not challenged as much And then I'm going to challenge you By not giving you any food And then telling you to learn To be able to sit in those feelings And be comfortable with it Because you're not going to starve You're not going to die You're not going to lose a bunch of muscle overnight It's going to be good for you And to learn to do that So I think both are great strategies Totally, because it is And you said it right It's getting comfortable With this feeling We don't have to act on every single feeling That we have I mean there's ones that we've learned And we've accepted in society Like the violence one I said Do you know how many times in the car While I'm driving I get the impulse to run someone over Or get out of my car and throw someone out You just get pissed off Right That's normal That's totally normal But you don't do it because That's an impulse And I control it And I'm okay I can deal with my anger Right I have to learn how to deal with it Cravings and these types These feelings that we connect to hunger Which is not really hunger It's a craving We have to get comfortable with that feeling And some people are so uncomfortable with it That they feel a craving Like and they tell you How do I deal with it? I got to eat something immediately Yes So third level of intensity Is taking your kid to go get cookies Where they bake it fresh And then not getting it Oh my god If it's just torture Yeah, exactly Did you do that? That's like black belt Yeah, I did that That sucked Yeah, that's tough Next question is from Nebs How can I keep my gains While going on vacation for three weeks? Oh yeah So first off This sounds like 25-year-old me question right here God, we're so hard to get to here Please God I know So first off, let's address the whole Like I'm going to lose my gains And all that stuff So you might lose some strength You might lose some performance in three weeks Boy, does it come back quickly You're barely going to miss it So the week after you go train You'll gain it back after that week So whatever you lost in three weeks You'll get it back No problem So it's not a big deal And I want to remind people When you go on vacation There's the goal to go on vacation Typically is to relax Or enjoy other things Yeah Outside of your environment Now that being said Let's say part of your vacation is enjoying exercise That sometimes is what I do I like to work out in hotel gyms And that's part of my vacation You only need about one I don't know The last study I saw was something like One seventh or one ninth the volume To maintain So literally if you work out Five days a week You could do two workouts And or less or one Yeah, maintain And you're not going to lose anything 50 push-ups before you get to the pool Come on, guys You know actually You know what has helped me That is probably I think one of the most detrimental things About vacation It's not so much about the working out It's what happens nutritionally Because like you said You only need one seventh the volume So literally one or two workouts Or actually I know you're joking But even doing some push-ups and squats And some basic stuff Totally Calisthenics is fine What kills you Is to go from You know eating your protein And take like you're supposed to And a pretty balanced diet to Over-consuming drinking alcohol And under hitting your protein That's what kills you And not working out So you not work out You don't stimulate at all You over-consume bad calories Or not ideal calories Okay And then you also don't hit your protein and take So that's what's killer So if I could just give you this piece It's just Hit your protein and take still So don't let it's vacation If you want to have a drink Enjoy yourself If you want to have a dessert Enjoy your dessert Just hit your protein Hit your protein and take And if you get a day or two in there Of exercise You're winning That you're awesome Yes now Is there value in forgetting I gotta watch my diet Sure I gotta watch my workout I gotta and just going and just being And just being in the moment And wherever you're at Hanging out with the people around you Absolutely Does that contribute to better health too Yes Yes You don't have to be perfect with your diet And your training to improve your health Sometimes improving your health means You're not perfect with those things You're just enjoying the people around you And having a good time You know when I was younger And I would go on vacation I would work out because I was afraid of losing my games Same here Now if I work out It's because I enjoy doing it It's a new place And if I don't It's not that big of a deal And you know what's funny I have way better vacations And have I lost any gains from it No if anything It often is the break that my body needs anyway Yeah I'm more likely to work out Just because I enjoy it Yeah It has nothing to do with like Maintaining gains or You know looking a certain way But yeah I mean it's Again you got to give yourself a break And a lot of times your body is craving a break And you don't even realize it Till you get back and you're like Wow I feel so much stronger and more energized I rarely ever train When we either travel or go vacation Yeah Just you know I'm consistent enough And this is me inconsistent right now And I'm still consistent enough To be able to go somewhere for two days And not train or take a week vacation Once a year and not train It is not a big deal whatsoever And to your point Sal I think that That it's not really vacation then for me Like for me like completely relaxing And that doesn't mean that I like Will intentionally avoid working out If it sounds like a good idea Like there are some If it's something fun or whatever Yeah there are certain types of vacations Where there's like a nice gym That's right nearby Or it's on the premise of where I'm at And it's kind of cool And it's got a steam room at Asana And I'm like near beach like Okay I'll probably lift there Because that sounds like a fun time For me Well we're all planning a trip at some point here Where we're going to be near a beach Like I think it'll be fun one day To wake up and we all go out to the beach And do stuff on the beach Like some calisthenics or you know Lifting boulders or whatever we can find out there Make a pyramid Just for a lot of Just for fun but yeah You got to change your mentality And three weeks is not that long And most people don't take vacations for three weeks Most people do a week Yeah yeah that's rare So three weeks is even longer And you're not going to miss out And the same fitness fanatic who freaks out over three weeks Is probably the person that needs to miss three weeks Sure that's usually the case Wait listen hit your protein intake Don't eat like a complete asshole If you can get a couple workouts in while you're there You win Next question is from The Real Sky Day What if any are the benefits of doing decline bench presses Yeah you know what's interesting But this is an exercise that I'm not super fond of Just because I feel like dips Body weight dips are so much better Way better That kind of you know that downward pressing motion that you get And the range of motion Yeah The range of motion you get on a decline bench sucks It's literally like Just like a couple inches It's so weird You like people like it because you can do way more Because you go heavy Yes every guy I know that does But you never see a chick doing it by the way Because they don't give a shit The guys all do decline bench And they all try and make the case for why it's great Go do body weight dips Or if body weight dips are too easy for you Load them up Yeah Load them up You're going to get a much greater range of motion You're going to get just as much chest activation The decline bench I'll give you an alternative If you like the decline Is to do decline dumbbell chest press And when you bring the dumbbells down Flare the elbows out And come back as far as you can And you'll get a stretch across the chest That's actually quite incredible And then a squeeze at the top I mean The barbell gets in the way So the range of motion Totally I definitely agree with that But then you're also limited to On how much you can grab and set yourself up for So it's kind of a pain in the ass And really what you're doing is You're kind of like Emulating what it would be like If you were to do the dips You know what I'm saying The dip bar is just effective Now what they say is that Oh decline bench presses works the lower chest Develops the lower chest a little more And I guess biomechanically You know that's somewhat true I don't necessarily see though why I haven't known anybody who needed to Focus specifically on developing the lower chest I almost feel like that's The default part of the chest How do you just need that lift? Yeah that's almost like what develops Doing a regular bench press the most It's usually incline And we're talking from just an aesthetic perspective Right It's the incline I'll typically focus on With someone It's so interesting because I think Back of when I was like in high school And I thought that it was so important Because you had your incline bench You had your flat bench And you had your decline Yeah I would hit all three of those Every time I did bench workouts So it's like you have to do this Yeah I did the same thing for many many years And my chest got much bigger When I didn't give a shit about that Yeah Yeah like you said real deep dips And I would do them with rings And get like full range of motion And it was better than anything else I did Now I also don't like the way it feels on my Head You know you're decline heavy And it feels like your head's gonna explode Oh yeah Your blood is rushing to your head Yeah I don't like hanging upside down No I dips go dips Next question is from Rachel J. Fitt When I'm spotting someone doing a dumbbell Chest press Should I be spotting at the elbow or wrist? This is actually kind of a funny question You know why it's funny I do both Yes yes You know why? Because you're a trainer Because you do not spot new clients at the elbow That's a great way for them to drop a dumbbell in the face And by the way yeah they'll do this Yeah it'll collapse down Don't don't So you grab the wrist But if I'm spotting my buddy Okay if I'm spotting Sal And he's pressing 120 dumbbells It's the elbow Yeah Now did you start with the elbow and then go wrist Cause like I did Made that mistake And this started happening I was like whoa So yeah you learned the hard way Yeah I think both are Depending on who you're using for If you're training someone that's advanced The elbow because that's going to give them a better spot They're going to have better range of motion Or better control If you're spotting a beginner You can assist more from there For heavy weight So I actually just go by weight That's true yeah If you're pressing less than 40 pound dumbbells I can spot you at the wrist all day long Cause that's like nothing for me to lift up But if you're If I'm lifting with a buddy Or spotting someone like one of you guys Who's pressing over 100 It's better for them to bail You know if they're doing the heavy weight Right With the elbows Have you guys So did you guys make that mistake as early trainers Going at the elbows with clients You know I don't know if I remember actually I do I mean I dropped a dumbbell on one of my clients faces I've told that story But you know that was from That was from guiding her on the wrist The right way But then when she was done I pinched with my fingers The weights Oh yeah that pinched I almost did that same thing Yeah they were only like five or eight Maybe ten pounds of those Yeah and it slipped out of my fingers And pah Bounce off of her head Oh no Luckily I had I already re-signed No I remember I went to spot a client at the elbows Excuse me And what they do is You spot at the elbows And they just Yeah they collapse Oh yeah and the dumbbell went like this And I let go real fast and grabbed it Thankfully Yeah yeah And then I just went You know at the wrist But no the proper way to spot Depends on who you're dealing with How much weight they're lifting I'm glad That's why I picked this question That was a good question It's a funny one to think about Because I haven't Because I know people who would be like It's always at the elbow No it's not No it's definitely not No if you're Training a newbie client And they're lifting Which they're going to be lifting lightweight Because they're newbie Right you're not going to have a newbie Doing 80 pound dumbbells So with the newbie client I'm at their wrist To help guide them exactly how I want Here's an uncomfortable thing That I know a lot of people don't talk about But manage where your junk is When you're spotting people You can kneel And do that You don't need to be hovering over and like Tap in the back of the head This happens you guys That's really your Those are your friends who are spotting you that way I got you bro Oh he's getting like I got you bro Something's swiping me Justin you did 10 reps Swiping 5 why'd you stop all of a sudden I hate that I hate that That's hilarious Look if you like our information Head over to mindpumpfree.com And check out our guides We have guides that can help you With almost any fitness or health goal You can also find all of us on social media So Justin is on Instagram at Mind Pump Justin Adam is on Instagram at Mind Pump Adam And you can only find me on Twitter At Mind Pump Sal