 In this episode of Mind Pump, your favorite fitness, health, and entertainment podcast, we answer fitness and health questions asked by listeners just like you. And the way we open the episode is, we talk about current events, we mention scientific studies, sometimes we mention our sponsors. So what I'm gonna do is I'm gonna give you a breakdown of this entire episode. So we open up the episode by talking about how we are currently in the absolute worst shape of our life. We don't necessarily look like- I'm glad we finally admitted it. Yeah, we don't look like fitness and health podcast hosts at the moment. And we are using- Hoses. That can't talk properly too. Big hoses. And we are using pre-workouts much more frequently than we normally do. Now pre-workout supplements are designed to give you a little boost of energy. They typically contain caffeine and they typically have other performance enhancing agreements like ingredients like beta-alanine or citrulline which is supposed to help with blood flow. One of our favorite pre-workout supplements is made by Legion. Legion is a company that makes a lot of performance enhancing bodybuilding, muscle building and health supplements. They have protein powders, they have bars and they have pre-workouts like pulse. Now of course because you are a mind pump listener you get a discount. So here is your hookup. Go to buylegion.com that's B-U-Y-L-E-G-I-O-N dot com forward slash mind pump. If you use the code mind pump at checkout you get 20% off your first order. If you're a returning customer you get double rewards points every time you use the mind pump code. Then we talked about the future of gyms. It looks like states are getting closer to reopening up some of their businesses. Are gyms gonna be like they used to be? Are they gonna be different? Open our gyms! Then we talked about Adam's addictions one of them being magic spoon cereal. AKA magic box. My bad that was really bad there but Adam is eating all of our magic spoon cereal because he is a pig and because magic spoon is delicious. Now you might be thinking why is a fitness podcast promoting a cereal? Because it tastes amazing. It's like kid's cereal and it's high in protein. It's actually a high protein cereal. It tastes really good and it has little to no sugar. No joke the stuff is crazy and amazing and it's got great natural ingredients. That's why it's magical. So here's how you get the mind pump hookup. Go to magic spoon dot com forward slash mind pump. You'll get an automatic discount. You'll also get free shipping. By the way, there's a 100% happiness guarantee meaning if you're not a fan they'll refund you no questions asked. Then we got into, keep going Doug thank you. Then we got into talking about how J.Lo got sued for posting a picture of herself. That's kind of weird. I talked about how Facebook is removing protest pages, those commies. Then we talked about weird diets in history and then Adam made a TV viewing admission. So he got a little vulnerable there. Then we got into the fitness questions. The first question was, this person's confused. They've heard on the show that progressive overload means you need to add weight to the bar. Other times we've said things like, slow the rep down, get more connected to the muscle. Like which one of those things should you focus on? All these things? If you wanna keep getting results. So we kind of break it down. The next question, this person says look all this extra time right now, every day I'm doing a bunch of crazy stuff. I'm doing yoga, hiking and walking and strength training. Is that too much? Juggling too. The next question, this person's working from home right now and wants to know if they should work out barefoot. Any benefits to doing that? And the final question. This person wants to know why their knees cave in when they squat. So every time they squat their knees come together as they go lower, what's going on? Is that a problem? And if it is a problem, how can you fix it? Also, this month, all month long, two of our equipment-free programs. In other words, two programs that we have that require no equipment at all. Maps Prime and Maps Prime Pro are both 50% off. Now both of these are correctional exercise in nature. Maps Prime takes you through a self-assessment. You assess your own body and then you figure out how to design your specific priming session. Priming is another word for warmup. Now the reason why we say priming is because it's much better than a warmup. You figure out your individual needs, you get the muscles to fire that you need, you correct the posture that you have problems with. Then when you go into your workout, it's much more effective. Your squats and your deadlifts and your pushups and your bench presses all feel better because your body is set up better because you did 10 minutes of proper priming beforehand. Now Maps Prime Pro is all about correctional exercise and mobility. You pick the joint you have an issue with, shoulder or hip or ankle. You follow the test, figure out what movements work best for you and then you work on 10 to 15 minutes of mobility every single day through Maps Prime Pro to move better, alleviate pain, and then through that build more muscle and then you're directly burn more body fat. Now both of them are half off. Here's how you get the discount. Go to mapsfitnessproducts.com and use the code PRIME50 that's P-R-I-M-E-5-0, no space for the discount. Dude, can I just say, I'm just gonna make an admission on behalf of Mind Pump right now to our audience. Oh, here we go. Since we've been doing this podcast now and we've been running this company now for five years. Half a decade. Yeah, yeah, yeah. This is easily the worst shape we've all been in the last five years. Speak for yourself. What a worst shape, dude. I admit it, it's the worst. So I can't move very well. I can't even defend that because yesterday I got on my rower and I think what sparked it, I think it was maybe last week or I don't know, one of the recent podcasts. You know, I was talking, we answered a question and I was talking about how, you know, oh, we talk about how we never do cardio. I'm like, I always do something where I still wanna test my capabilities. And I do that, you know, intermittently. Probably the longest I ever go is maybe a month of not. I try and do it every other week or so, whatever. Where I do like a mile run or a sprint on the rower and just to make sure I've got good cardio still, right? And I did a 2,000 meter sprint on the rower and I thought I was gonna die. How long is that? 2,000 meters is pretty good. I mean, it takes about, I think it took me like seven or eight minutes to knock that out. So, but yeah, seven, eight minutes of like, it's like, to me, it's 2,000 meter to me and I don't know if this is true. I'm sure somebody will correct me. It feels like what it feels like if I run a mile. You know, it's kind of about the same feel. And so that's kind of my gauge. Like, can I rip this thing? Did you stop and then lay down? Oh, I was, I bent over and like my lungs were on fire. And I was like, oh my God. But the thing is though, it always does this. It kick starts me like, okay, this is, I mean, I'm wearing the Fitbit today. I'm like, okay, and what I attribute this feeling to or why, you know, to your points out, why we are in the worst shape we've ever been in right now is I've been guesstimating how little I've been moving. I haven't been tracking. And we know I'm a big tracker, right? I still lost a movement that's been a real impact. I started tracking, okay? If I don't do, this is a true story now. If I don't do one and a half hours of walking a day, and typically it's three 30 minute walks every day. If I don't do that, I won't get to 2,000 steps. No true, no joke. Three walks a day puts me at 9,000 to 10,000 steps a day. That's how bad it's getting. Cause it's just, you're not, where you going? You go, we sit here. My wife just start baking again. It's like, dude, I'm fucked. Dude, that's all her fault. It is. Cookies? What made me like really, you know, start the Fitbit and do this and a little concerned is like, man, I'm like, I'm really not eating bad. And I'm really good about like, okay, I'm not moving as much as I am. So, and because I've tracked for so long, that's probably means I need to pull out this, pull out that, I can't get away with this. And so I kind of have like a pretty good idea of how I need to adjust my eating. And because of that, I think that's mitigated the damage, but there's definitely been damage that has been done the last two months. And I'm like still going scratching my head going, damn dude, like, I can't get away with anything right now. We're entering into the space, like I'm not moving. We'll see, like before, if we were at the beach, people are like, yeah, those guys work out, you know? Those guys, those guys look like they work out. Now, if we were at the beach, people are like, are you an engineer? He used to work out. Did you used to work out? I bet you were back in the day, like a fit. It's just like a blob of meat. Like a fit dude. That's what they look at. Were you an athlete back in high school 20 years ago? You could be moved. Dude, so for me, I mean, I'm consistent with lifting. So at least I'm doing that, but I am getting random injuries. And I don't know why. I hurt my neck. Don't know what happened. I worked out and I didn't even work out that hard. I thought to myself, I'm gonna do a moderate workout today. I'm gonna go in there. I'm just gonna get a little bit of a pump. That's what I'm gonna do. Did it, woke up the next day. And you guys know, for the past two days, I'm like, man, my neck is, what did I do? At least back in the day, I hurt myself when I did something cool. You know what I'm saying? Hey, I hit a PR yesterday, but I hurt my back. Now it's like, how'd you hurt your neck? I have no idea. It's a movement. You talking about this right now reminds me too of, this is how I like to use pre-workout. And this is why I like to- Oh dude, I am using pulse consistently now. I never use, you know that. I'm not a huge pre-workout guy. I try to use it when I need it. And right now I'm using it on a regular basis. So it's like I need that extra fire right now to get me. And of course, it's because I'm not moving, right? If there is a day, because they're happening still every once in a while, or I do have an active day where I do some cardio, I go for a long walk with Katrina. And I am, I'm super productive. Those days I must be moving 10,000 plus steps. And I'll be able to track and be for sure soon. But, you know, if it's not a day like that really easily, like you said, Sal, I could probably sit around all day and I'm not doing nothing. I'm working and doing things like that. And that's where I think we're, and I know people can relate to this. Yeah, you feel, you're busy. Yeah. You're just not active. Exactly. And there's a huge difference of, you know, being busy and then actually being physically active. And, you know, we have, as a trainer for two decades, it was really easy to always be active because my job required picking up and putting down weights and moving around in a gym for people. On a bad day, I would hit 10,000 steps. Well, I'm constantly thinking about having to move because it's in the back of my head all the time. But then I'll go do like, you know, a five, 10 minute sesh where I'm lifting weights or I'm outside like moving around. But it's not intense at all. I'm like, oh, I'll just build off the momentum of it. And there's been no spike in momentum, you know, in terms of like intensity, it's been the same pathetic fucking, you know, three or four, five, 10 minute exercise workouts that I've been doing so. My kids are like, they're starting to hate me because if I'm aware of my lack of movement, my kids don't necessarily lift weights consistently. I mean, I've been training my son, you know, relatively consistently. But now that they're doing school at home, right? If I see my steps and I'm like, wow, I'm at 2000, they must be at nothing because they're literally sitting down. So what I'm doing with my kids is I'm taking them on these three walks every day. And so my kids are like, Oh, that's all we've been doing, walking. Another walk? Oh, yeah, you gotta do another one. Okay, oh, we're done, right? No, in an hour and a half, we're gonna do another one. Oh, I don't wanna do another one. Oh, it's mobility time, kids, let's get on the floor. And I'm starting to get on their nerves. And so I'm trying to figure out ways to, you know, make it fun. Intensity back, for sure. I'm thinking maybe I'll sprinkle some pre-workout pulse in my daughter's, who put it in her. But you know what, this is what's great about, when you don't always use it, you know, and then when I do, it just lights a fire. It's pretty strong. Yeah. It's what, 350 milligrams of caffeine for a full, a full serving. Yeah, get those eyes wide open, for sure. Do you like the beta alanine? I love that feeling. I don't like that. You don't like the tingling? That is the one, that's my knock on all pre-workouts because every pre-workout has it. It's a baby. It just, it makes my face itch. Yeah. Isn't that great? Yeah, I love it. Like, I feel it a little bit. It's like drugs. But it makes it so bad that like, I'll find myself like rubbing my face like crazy and then- You gotta deal with it. Don't like that. You gotta take it out on the weights, bro. You know what I mean? Well, you know what, I do notice this, because this has happened before. If I take it with the intention of like, getting right into my workout and then like, something comes up and then it's not, I don't work out for like two hours later, it really makes it worse if you're not, if you get right into moving, it kind of nullifies that tingly feeling. Does that make sense? Like, it's not really bad. It's like a little tingle, but it's not too bad. If you take it and you don't work out, it's like, it makes my face feel like I wanna peel my skin off, it's weird. Well, to make things worse, just I'm gonna crap everybody out even worse. I'm sitting at home and my daughter's looking at me and she's just like, Popeye, you need a haircut. You look like Sonic. Yeah. I haven't got my haircut in a while. It's coming in over the ears. It's just a lot on the top. Like a wolf man. And so I'm stuck in this situation. When are you gonna join the club? Well, so that's the question here. I'd like to have some feedback from the audience is, maybe I'll do a poll on my Instagram. Should I shave it or just let the fuck out? Well, dude, was it you that brought up, like they're starting to think about rolling out more essential businesses or like, like classify new ones? I thought I saw a barbers being in there and like theaters. And I thought that there was like some entertainment. California hasn't released that yet. But other states are putting gyms and barbers and I forgot what else. Yeah, gyms. And the in the reopening process. I hope they do that. Yeah. Man, my kids too, like they're, they don't want to shave their head because I shaved my head and then that like completely told like they're like, no, no, we're not doing it now. Like, oh, what? It looks bad or what? Like what's wrong with it? No, they don't want to do it. No, I'm getting over it, dude. I feel like, you know what I feel like? I feel like I should be in a, in a, in a 1970s like movie with the times. You ever watched those like 70s, like, you know, staying alive or Saturday night fever. You're like, you guys need a haircut. I was a style back then. But right now that's what's happening. Was that that guy Tony Danza? Who's the boss? Exactly. He looked just like that. Yeah, it's starting to grow over my ears. It's weird. I don't like it. I'm really curious on how, and I'm excited because right we have, we're interviewing Mark Mastrof again. We're reaching out to our good buddy, Scott. I know you talked, we talked to Bre the other day from Bay clubs, like really excited about hearing what a lot of these gyms are gonna do when they open it. Because I can't imagine this, we get out of shelter in place and then gyms open up and then everybody's gonna rush to the gym and I'll be working out during primetime again and that'd be okay. Like, does it make sense to me? No. It can't be like that, right? They'll never be the same. No, they'll never be the same. They're gonna have to change how they operate because their models are based off of an old way of letting people, and the other thing is too, I don't think the market wants that. I really don't think consumers are gonna want to go into a crowded gym as it was before with all the fear. So I wanted to bring this up because this will bring up a good, you know, economics discussion around this is, we had a post on the forum this morning about this, but not exactly this, but I think it ties all in is, what is that gonna do to prices, right? So if gyms, won't they be forced to have to increase prices in order to sustain the income that they were getting before because the old model was built off of people paying for a membership and basically not, yeah, for hardly anything and most people not using it. And then being okay with it, being crowded and 30 people in a class. Exactly. So now they're gonna have to limit the amount of people that can even come in. So my thought is, they're really gonna say, wow, if you wanna come to this gym, it's gonna cost you a hundred something dollars a month. It will. You think it's gonna happen. A hundred percent. And like come in by appointment, you know, or so you like, it's gotta signed up like for your slot. Or you just limit it, you limit it by being hit really high. If you just make it so high that people, only the people that really, really feel it worth to pay that type of money. If your gym allowed at any given busy moment, let's say 150 people in there at a time, prime time, 150 people, you're gonna cut that down by at least a third. So now it's 50. How are they gonna continue to run a profit? They're gonna have to charge more. Now here's my argument, okay? Here's my good argument. Most people, look, most of you guys listening right now pay 150 bucks for your cell phone, okay? You think it's expensive to pay more than 20 bucks a month for a gym. That's just because the market told you it was expensive. The reality is 150 bucks for a gym, totally. If you use it, one of the best investments you could possibly make. So I think the prices are gonna go up. What I do think is you're gonna get more of the serious, consistent people are gonna be the ones that they focus on. Again, like it used to be back in the day. And I do see that the home gym market and the home fitness market is gonna take off because all those people who have the price set in their mind that they paid 20 bucks a month at one point, now they're like 150, forget that, I'm gonna buy a stationary bike or I'm gonna buy some weights at home or something like that. If your theory is correct, then it's almost certain then a company that is completely built off of that side, planet fitness, would go bankrupt. If they don't change, yes. Yeah. If they don't pivot. I mean, their model is the extreme version of 24-hour fitness and those other boxes, right? So the majority of the, you know, 19 to $35 a month, you know, 20,000 to 50,000 square foot gyms, the model is mostly based off of the people that aren't coming, right? Can we agree on that? Yes, and no limits to when they do show up. Right. It's just gonna get packed. And so now they will have to pivot catering to the people that are consistent and come and then also prices will increase. So two strategies that I foresee, either one, they look at their peak time and figure out what they can maintain while maintaining the social distancing. And then they'll say something like, let's say their average member pays 10 bucks a month. For example, this is just an even number. Okay, we need to reduce our usage at peak hours by, you know, down to one-third. So that means we need to, we're gonna lose two-thirds of our members. So now our average goes up to 30 bucks a month. That's how we make up the difference. Or here's the other strategy. You are gonna start to see memberships that have times on them. So you're gonna buy a membership and they're gonna say here are the two times you can work out between two and four or seven, whatever. And it's more expensive. If you wanna come from four to 8 p.m., which is prime time, you're gonna pay 45 bucks a month. If you wanna come and work out at noon to two, which is dead, it's 10 bucks a month. That's what I think. I think you're gonna start to pay more to get access during busy times because it's gonna be limited. And then the slow times will just be cheaper, which I think is a smart strategy. If I'm a gym, that's how I would present it. Now, it's real easy to say that, but what I think, and again, this is why I can't wait for this conversation. The members are gonna be pissed. Well, I mean, when you're so heavily leveraged, like many of these are, and it's a race to how many of these facilities can you build up, right? And if you've built the model like Planet Fitness on $19 a month, I don't think that's even an option. I don't think it's feasible. I don't think it's possible. I think your model has been built on the tens of thousands of members that are paying that $19. And you all of a sudden putting restrictions or increasing their rate, I would think would for sure at least lose 50% right off the bat, minimum. I agree. And this is why- That's enough to shut everything down. Look, when the gym industry first started, the people that you focused on were the ones that used your gym consistently. The very consistent hardcore users. The models changed to where the hard consistent members, the members that showed up all the time to work out actually became a liability. They're wearing down your equipment, the ones that are making us money are the people that pay and show up every once in a while or never. So the model's gonna have to change again. Is that gonna result in a lot of closed shutdowns? Absolutely. You are going to see what's gonna happen because the market signals are gonna change, you're gonna see a correction in the market. What I don't wanna see is bailouts. What I don't wanna see are gym companies getting bailouts from government so we don't lay people off. All that's gonna do is it's gonna continue to waste resources, let the market work itself out. 100% agree because what will happen, the ones that do survive, and this is good news for the consumer is they're really gonna have to service the people. The amenities are gonna be better. The service that they provide for you, the information and knowledge they give you, all of that is gonna have to be better because they're gonna be asking for more money from everybody, so really as a consumer, you may think, oh, because it's gonna go up, X amount of dollars that's gonna piss you off initially, but the reality is it'll actually make things very competitive to get your service, and so I think you're gonna see a lot of companies go above and beyond. I think, because they're gonna have to, and it'll be very interesting. I think we're gonna wash out, we're gonna see a lot of companies have to close down. I think that cleanliness, it's always been important, but we've kind of put up with dirty crowded gyms. We just put up with it, right? That's not gonna happen anymore. No, that's not gonna cut it anymore. That whole model and that look of just cramming a gym and we'll get to all the repairs and issues and all that down the road, no. You have to overdo it, over service, make sure everybody feels like this is a sterile, clean environment. Totally, if you're a scared consumer, this whole pandemic's going on and you're walking into a gym, the number one thing that you wanna feel is this is really safe and clean. So it's gonna be spotless, it's gotta be really clean. And they're gonna do that either because they're forced to by laws, which I'm not gonna put it past state governments to pass laws, I'm pretty sure California will probably lead that. Oh, they love it. They love legislating everything. Or because the consumer's gonna demand it. Imagine walking into, like right now, post COVID, right? You walk into a gym and it's packed and there's sweat on machines. You're gonna walk right out. Hell no, I'm not going in there. So you're gonna have to walk in and have this experience of like, wow, this is really clean and really safe and that costs money. So for sure it's gonna totally change. But the home gym market's gonna explode. Oh, that's because of it. I mean, look at somebody like our partner, PRX. I mean, they are just going to destroy it because their model was already based off to sell people on listen. We can get you this at home gym that you can fold away into your garage that takes up no space and you can do payments on it just like you would for a membership. And when basically what, within a year, you've basically paid off your- Now you own your own equipment. Yeah, and that was off of the old rates. So as prices increase to have a gym, people are gonna be like, oh my God, it's a no brainer to have this. Gym equipment prices are gonna go down because you're gonna see so many more people come into the market. They're gonna be able to cut the margins, even smaller, more competition. So I think that's gonna come down in price as they start to meet the demand. Because right now the demand's so high that gym equipment is expensive. Yes, 670% increase. Oh, dude, you go on- That's insane. Go on the Facebook market and buy a set of dumbbells, 100 bucks. Wasn't it you who said your cousin or whatever said that people were even hustling like that? It's a big scam in people right now. There's a lot of scams where they'll take 100 bucks and you don't get the dumbbells. Why? Because there's such a demand. Anytime there's a high demand, you get the hucksters. Did you hear the guy that did, I saw this guy, I think it was Tom Billie who interviewed him. I saw the little clip of it. I thought that was pretty, he was trying to share with people like there's opportunity right now to create a business. If you're out of a job and he was talking about how he just started like finding things for people and brokering it. And one of the examples is he'd find someone that they're like, yeah, I want a set of dumbbells. Well, what, how much do you want? I want a 40 pounds dumbbells. And he just got on the phone for that person, hustled around until he finally found like a gym that was closing, who had 40. He negotiated the price. Then he went back to the guy and said, listen, they want $10 more than what you're saying. And then he made the difference and then was completely hands off. He took the money ahead of time, paid the money over there, had them shipped to them, then he was done. It's like, I mean, it wasn't a lot of money he made. I think it was like 20 bucks or whatever it that. But the point was he didn't have to spend anything to do it. And then he found it for that person like just to explain that, listen, there's opportunity, yeah, no, I just, this is what I was trying to share with the trainers. Where was this at? I think it was, I don't know if I was on an interview or where I shared this at is I would be doing things, like I used to do this for clients. And for sure I would be doing this right now if I was a trainer is, well, once a week on Fridays, I used to meal prep for a couple of clients at a time. I've only had like, I kept about two or four that I was doing this with, not a lot, just because it was a premium thing I was doing where I would charge them. And I think I charged 200 or 250. And I would grocery shop for them, prepare all of their meals, package way for their diet, and then like bring to their house. And that was like this. Everything's accounted for macros. Everything, I did everything for, I mean the shopping, right? So I did everything for them and basically just charged a premium amount what the groceries would cost. I would factor in, okay, groceries are gonna cost me like 150. It's gonna take me a couple hours to do that. And then I would do a couple clients. So if I was doing two or three clients, I could do bulk. So I could make a massive pot of yams. I could do a ton of chicken at once. And so I'm doing it for three or four clients. I'm making a hundred something dollar premium on everybody and they're happy as shit. Cause they're like, I didn't have to go to the grocery store right now. Especially right now. Especially right now. I didn't go to the grocery store. I didn't have to make any of my meals. My diet is all ready for me. And then my trainer brings it to my doorstep. I mean, there's money to be made right now on the people that still have jobs and have incomes and you don't, and you know what the gouge them for? There's different market signals and demands right now for sure. There's like higher demand, obvious stuff like masks, higher demand for masks than ever before. Home gym equipment, more than ever before. I see more DoorDash deliveries than I've ever seen in my entire life. That's a high demand. Anyway, speaking of food, I'm all excited because we get our shipment of our magic box cereal. And so I see this yesterday and I'm like, oh cool, I can't wait to go look in the box. And then I go look and they're gone and I know who took all the cereal. That's because you think it's me, but no, no, it's not. It's Adam. That's because you don't even know it's fucking magic spoon. First of all, what are you talking about? Because you call it magic box. So I fucking take it. Because I take it. Well, the box that it came in was magic box. Then you got the magic spoon. It's magic. I just, it disappears. Bro, you eat all the magic spoon cereal? Presto change. What do you do with six boxes of cereal? Well, you know what it is, is they send the variety packs and I want to swoop up all the blueberry because blueberry is so hard to get, dude. Yeah, dude. It's so hard to get. How many bowls, be honest, you gotta tell the truth now because I'll ask Katrina. How many bowls of cereal are you eating a day? Okay, like how far back are we going right now? Or just like how consistent? A string of like two weeks. How many days in a row have you eaten it? Since COVID-19, there's probably only been one or two days that I didn't have it. Every day? Yeah, pretty much. I mean, it's my thing, dude. It's like comfort things. So, okay, I'll tell you. Now is it a big bowl that you're eating or small? That's a pretty good size. Yeah, it's probably good. It's probably good 40 grams of protein, this is it. So, this is kind of how I've restricted calories. I'm only eating like once, maybe twice a day. And then I'm fasting a lot in the morning because I'm not very active. So, this is kind of what a typical day is looking like right now. I get up, I have my cup of coffee. I don't eat for most of the afternoon until like probably four or five. That's when Katrina and I have our dinner. She's cooking really good healthy meals out of the Instapot. Like I just had our last night was the chicken, rice, avocado, like kind of salsa ball thing that she makes, super good. I have a pretty good, I have a very big portion. So, it's kind of like I'm eating two meals or three meals in one. So, that's my meal. And then that's normally around five and then probably about eight or nine. I'm getting hungry again because I haven't had much to eat in the day. And that's normally a magic spoon right now. So, it's been kind of the deal lately. I can't talk too much shit because they're, like I'd mentioned like baking and cookies and all this kind. And so, I've been able to avoid some of the days by eating a bowl of magic spoon instead. It like helps me like, wow, like all this smells of baking. It feels like I'm having a dessert. It's very tasty. I picture you, both you guys with a big bowl in front of you, the milk and the cereal. And then it's so excited to eat it that you hold your spoon like this. You know what I'm talking about? Like you shovel the fist. That's the cereal grip. That's for sure. I have a bigger spoon just specifically for it. Okay, so I'm actually the opposite. And I used to do this. So, here's a good part of it. No, don't tell me you get a small spoon. I do. I do. That's stupid. No, that's not the theory. I used to do this with ice cream. And by the way. You don't get enough milk. By the way, since we've had magic spoon as a sponsor, I can count on one hand how many told times I've even touched ice cream. And that's halo or anything. Like I just, so it's really curbed that craving that I have. But I used to do this with ice cream and I do it now with the magic spoon. I do a small spoon, so it savers it. Oh my, it takes longer. It's such a weird take site. The big old dude with the little tiny dude. It's so unsatisfying. I do. It's like a little teaspoon. It's a teaspoon, you know? Justin, this is how we eat it. Yum, yum, yum, yum. No. Yum, yum, yum, yum. I feel, see, and I feel, if I get one of those big spoons, you know, like a gravy spoon. Like these little pinkies out. I feel like Justin would have like a ladle. You know, like one of those fucking nuts. Like for like a big soup spoon. I would call it a man. You knowed it. That's a man spoon. Yeah, that's a man spoon. That's what he's using. Am I bulls the one you use for like popcorn? No, it's not. Dude, so are you guys hearing what's with the social media news that's happening? I got two pieces of news for you. I got JLo, did you see the JLo thing? No, what happened? Oh, that's not what you're talking about? No, no, no, no. She's just, she's getting sued. Why? Yeah, it's funny. It's a picture she posted in 2017. Of what? It's just a picture of herself. But here's what's happening. I mean, I'm sure it's like. Unrealistic but expectation. No, no, no, no, no, no, no. She's being sued by the photographer for posting it. Yeah, you know, you know, you know that, right? When I'm starting to own rights. Yeah, photographer takes a photo of you. You don't know it's you, but you don't fucking own that, which I think is always fucking weird to me. That's a weird guy. So she posted an image that a photographer took of her and he's coming after her for $150,000. Wow. That's all right. She'll look under the cushion in the couch and get the 100 grand. No, so here's this. Facebook has removed COVID-19, the protest pages. So people are organizing on Facebook to protest these shelter in place, you know, orders, right? So like, hey, let's meet up. We're gonna go to the capital of the state or whatever and we're gonna protest that we wanna go back to work. So Facebook has wiped them all out. You're not allowed to meet and talk about these. Oh, free speech and assembly now. I mean, they're a private company, so they can do this. But I wonder if that's gonna make it worse because if you're somebody that's protesting, you might automatically think, there might be a tendency to think that this is a bit of a false, you know, what we're doing is it right and maybe there's a little bit of conspiracy. Now Facebook's wiping them. That's only gonna strengthen your fear. Oh yeah, it makes it look way worse. It might make it look worse. And then the other one is a question. I don't know where I stand on that, right? Like I would never want government to mandate what they can and can't do because it's a private company. I think the way to handle that, and so I think people sometimes too, they gripe, they moan, they get pissed off about things like that and if you are mad, then get off Facebook. That's the best way that you can protest a company doing that is don't give them your service, don't give them your information. Like what we don't want them to do, we don't want everyone to be pissed off about that, this isn't fair and then we want government to mandate that they have to do things like, no, I don't want them involved in that at all. No, I agree, it's a private company, they can do that. But what it does is it's a very interesting fine line between okay, we want to get rid of this because we don't like it, is that going to actually add fuel to this movement? Because a lot of these people are like, they're censoring us, they're silencing us, they're keeping us in our homes and then what ends up happening? Oh my God, Facebook took them all off, I told you, I told you, and it strengthens this. Well, I think we're going to see a rise in that no matter what because of all the numbers that are coming out. I mean, it wasn't that long ago that we were told that if we did everything perfect and everybody did shelter in place, the lowest amount of deaths that we would see is 200,000, if we come under 100,000, which it looks like we're going to be 50 or 60, that's dramatically different. Yeah, but you know what, we got to be, so this is the problem, when these scientists come out and say that, what they need to do, and I know why they don't do this because they want people to listen, but the truth is their models are only as good as the numbers that they can work with. And if they can't test everybody, like I mean everybody, everybody who's in sick, anybody who's alive, if they can't do that, all they can work with is the people that they've already counted. And of course it's gonna be skewed because most of the numbers are coming from people who are going to hospital. Yeah, stop right there though. You say of course they'd be skewed, but I'll tell you right now that 90% of the country did not think that way. They didn't think that- Because they didn't present it that way. No, exactly, that's my point. This was a big argument that I was having with my two best friends who were like the sky is falling freaking out. And I'm like, whoa, here's the thing. The number I am watching is death. I've said that since day one. I am watching death right now because I'm very aware of all the other diseases and how many people die every single day and every single year from that. And as that number continues to creep, that's when I'll start to get nervous. But all these predictions and numbers and graphs on something that we are so- That percentage has gone way down based off of that latest study. It's supposed to, I mean, that should be expected that that'll happen. But here's the other part. Like I had this conversation with Lane the other day and I said, man, it looks like LA had some tests. Stanford did one up here in the Bay Area. There was a couple of others in other places. And they're finding that the population infection rate is like between two to 4%, meaning there's way more people, anywhere between 50 to 80 times more people infected than we realize, which brings the death rate way down. And Lane said something that I thought was really smart. He says, yeah, that's true, but the infection rate with this virus is so much higher than the flu. So although the death rate might be, it may actually be like the flu, people get infected way faster, so you still will have more. Just 100%, and that's what I've said to my buddies. Like I've, since day one two, I've been on the side of us taking extreme precaution because of that, because of the infection rate is so crazy. But the reality is, and what they're finding is that it's almost inevitable that we're all gonna end up getting it at one point. Probably. Because of the infection rate is so high, we eventually will have to go back, it will probably end up getting everybody and the death rate will be extremely low and everyone's gonna end up having it. So the question is, and the question I've always had is was the way we did this the best way to do it and would it have been smarter to look at the people that are at the highest risk, those people stay home and then- That'll be the speculation forever. We'll never know the answer and they'll always look back and you'll always have people on either side, so who knows? Speaking of bad ideas, over history there's been a lot of interesting diets and I wanted to bring these up for a while, just because, just looking at it in terms of where we are right now, we have what, carnivore diet, we have vegan diet, we have lots of people battling back and forth over all these different methods, right? So there was the avoiding swamps diet. I'm not sure if you knew about this diet. Wait, wait, wait, what is that? Just avoid swamps? The theory, yes, was a great theory of this, I don't even remember who the guy was, but basically if you avoided swamps, you notice that there was a lot of obese people around swamps, so therefore avoid swamps, lose weight. Okay, then there's the, let's see, the tapeworm diet, of course. We know about that. We know about that, very effective. It actually works. It totally works. The cotton ball diet. What? You swallow these, so it makes you full? Yes, so that's very similar. There was another thing that came around where it was like some device that you had that would fill up most of your stomach and then it would make you eat less, you remember that? Oh, yeah, yeah, yeah, yeah, they do that with a little inflated balloon in your stomach. That always comes back, so pay attention. That'll come back again at some point. The cigarette diet. Every time you're hungry, smoke a cigarette. Yeah, just cancer. That actually, yeah, that works, but then you die. The byproduct. There's the drinking man's diet, my personal favorite. It's just usually whiskey and steak. I've read about that. Yes, that was the diet, the whiskey and steak diet. Whiskey and steak diet. It got hella popular, which I don't know, it's weird. It's like the Mad Men sort of era, I'm imagining. And then, oh shit, let's just move, let me, there was the sleeping beauty diet, so you sleep more, therefore you're not up and aware and active, so you don't have to eat as much, so you lose weight. So the goal is to stay in bed for 18 hours. Sleep for 18 hours. Sleep it off, you'll lose weight eventually. I had the vinegar diet. Side effects may include vomiting and diarrhea, but hey, who's counting? He still loses weight. Yeah, he loses weight. The Graham diet, so this is the guy that basically was into no sex and just pure veggie. So it was the first form of vegetarianism, like the Graham diet, and so he's also responsible for the Graham crackers. That was his contribution to the whole. Don't have sex and don't eat a lot of food. Yeah. That's a lot. Yeah, that's a lot to ask of people. Then there was the vision diet, which was an interesting one for me, where blue glasses, not blue blocker glasses, blue tinted glasses, and that's supposed to suppress your appetite. Oh, that's true. Because it color the food. That is true. Right, it won't look appealing. Your food, the color of your food increases its palatability, and I've noticed this when I, back in the day, when I would wear that orange color or whatever, blue blockers, and I'd eat and I'd be like, oh, let me take these off. That's actually a true one. Yeah, it's interesting. Brilliant. It's a chewing diet. So we've talked about this multiple times. It's just chewing your 40 times provider, something like that. It says 32 times and then spit out the remains. Oh. So they're not even like swallowing it. I think they call it an eating disorder now. Yeah, I think that would be considered one of those. And then the slimming soap diet, wash away fat with soap. So basically you wash it off your body. Yeah. That's a real gem right there. The hell kind of soap is that? Imagine that. Ah! New sponsor. Yeah. Why is my skin running? And more others, but those were the top ones. Now I wonder how many of those actually went on to make millions of dollars in book sales and things like that. Do most of those do that well? I know diet books do well, period. Yeah. I'm imagining the drinking man's diet did pretty well. Yeah, well the tapeworm diets, actually you would see lots of ads for those in old magazines, and what it was is where there were pills. You'd buy pills and they'd have- Larva in it, right? They'd have tapeworm eggs in there. And they would gear it towards women and then they'd swallow it. By the way, you know what's funny? Man, so nasty. Back in those days, when you're talking back with these diet days, right, the first diets, there were just as many diets directed to women for weight gain. A lot of people don't know this. Yeah. A lot of books- I saw a lot of those ads. A lot of books and diets that told women, don't be skinny anymore, put some weight on your body, add some- Be more curvy. And it was all about eat this, it helps you add more curve to your body, become more voluptuous. That was a huge market demand back then, probably because food was expensive and they were not eating enough. You just reminded me of something that I have to admit and share. I came into the studio the other day and Doug was here with Brianna, his daughter, and up on the big screen TV, she was watching, what's it called? All American. All American, thank you, Doug. And I talked shit about this show, about a week ago or whatever. When I said the teeny boppers- That was a football one, right? We're screwing up the algorithm because they're all high school. Don't tell me it's good. Well, so I watched the whole thing, right? Oh my God. Let me explain that. So Katrina, she knows, obviously she listens to the show, so she, and she catches me, she's watching also with me. And I think I ended up watching two or three episodes in a row. And she's just like, so I thought you didn't like this show. I said, you know what, I don't. And she's like, why do you keep watching? I said, it's like junk food. I said, that's exactly what it reminds me of, is it's so overly dramatic, all the points that they try and make, that it's like, it just annoys me, but it still hooks me. And so that was my analogy that I gave her. It's like, I know that eating a whole bag of potato chips or a pound of gummy worms or hot tamales or something is not healthy for me. But if I start mindlessly doing it, it'll hook me and I'll keep doing that. And I said, that is what this reminds me of, is I can sit here and tell you that I know it's garbage, but because I'm sitting there and I get hooked in, it's like, it's so funny how there's dating shows. Oh, those are great for trash drinking. I hate that because when I get caught in something like that, I just don't feel good about myself. Yeah, I don't, I just waste all my time here. This is why I'm admitting it, because you watch it and you don't gain anything from it. Like there's no- You lose. Yeah, exactly. You lose self-respect. Hours of life. You lose hours of life. Isn't that what it reminds? Like junk food, right? Doesn't it remind you of like getting stuck in a bag of chips and hammering the whole thing? Well, it initially kind of tastes good and then you're just like, ugh, that doesn't feel, and you keep eating it. Yeah, and then you feel bad about yourself after three hours of indulging and you go like, what did I just do? So, but I just, I mean, it also speaks to, you know, the formula that they put together to create that. I mean, it really is. It hooked you. 90210 of this generation is kind of like- Hold on a second. 90210 was good. Nah, nah, nah, nah, nah, nah, nah, nah, nah, nah, nah, nah. You remember it as a 15 year old, you know what I'm saying? Luke Perry, dude. That's my guy. That was cinematic glory. Let's not touch 90210. But speaking of TV though, somebody messaged about us or asked questions about like the shows. Like I swear we talk about it all the time. If you're not watching the Jordan one on ESPN, you have to watch that. I mean, that's just great TV right now. They actually, because of COVID-19, they pushed it up because they knew everybody would be home. Yeah. This is a documentary? I'm excited about that. I cannot convince Courtney to watch it with me. Really? I might have to come over, bro. Oh, yeah. Dude, I can't believe she doesn't like stuff like that at all, huh? Oh, she hates sports stuff. She's like, meh. Is this basketball stuff? Yeah. That's you, Michael Jordan. I guess. Just kidding. I know who Michael Jordan is. He played for the Cincinnati Bulls. Perfect. All right, first question is from Grant Satterthwaite. I'm really confused. I hear on the show that you have to progressively overload in order to build muscle. Then in other episodes, I hear that weight is arbitrary and that the mind muscle connection is paramount in building muscle. And yet in other episodes, I hear that practicing movements with good technique sends more muscle building signals. What's the real deal? Is it all true? It's all true. All of it. Yeah, deal all the above. I'm pretty sure that I answered underneath. I don't know if, I'm pretty sure I answered underneath this on Instagram because yeah, dude, it's all true. And, you know, and that's it just did is that, I mean, we make, we do single topic episodes a lot where we make the case for why something is really important. We're highlighting different components of muscle building. Yeah. And when we do that, it's not saying everything else doesn't matter. This is the only thing that matters. It's like, listen, this is how important this thing is. People don't realize that, you know, you manipulating tempo, that is so important. And then when we talk about form and technique, they all matter. They're all, and they're all variables of progressive overload actually. That's right. If we change, so when we say progressive overload, I think people automatically think weight. Right, they think more weight. Right, which is one way to do it. But really think about it this way. Challenging yourself more each time, that's all. So how can you challenge yourself more? Well, you can slow the reps down. You could make them more explosive. You could change your form and technique. You could hold it longer. You could add weight. You could squeeze the target muscle more. Those are all progressive overload. That's right. If you go look at Brett Contreras just did an Instagram post a couple days ago. And it's just a little, you know, graphic. It's really good. And it's progressive overload. And then he lists, you know, all 10 different ways to create progressive overload. And it actually encompasses everything that you just listed in this question. Like it's not, people always assume that that just means adding weight to the bar. And there's many ways to overload the body. Now, why is this good to know? Well, it's good to know because you want to be able to have access to multiple techniques and tools to progressively overload your body because focusing on just one. So I'll use the example of weight. Weight is a great way to progressively overload your body. Especially when you've been working out for short periods of time, when you're a beginner or intermediate, you should focus on getting stronger. It should be one of the number one things you focus on. But here's why you don't want to just focus on that. At some point, you don't get stronger. If that wasn't true, then you'd have guys that would be working out. I would be bench pressing 3,000 pounds by now. I've been working out for 20-something years. I'd be bench pressing 3,000 pounds and deadlifting 6,000 pounds. I thought you were, dude. But how are you talking about it? No, no, no. It's like 2,000. All right, cool. So obviously at some point that you're gonna, it's gonna reach its limit. And even before that, your body tends to plateau when you hammer one signal too long. So then what I do is I manipulate other ways of progressively overloading. So if I'm doing overhead press and I get stronger and stronger and stronger, now I'm finding, oh, it's not working anymore. I'm getting a little bit of shoulder pain. What I can do is slow the rep down. Focus on my form and technique, squeeze more. Now my muscle is going to respond and I didn't have to necessarily add weight. Now bodybuilders are amazing at this. Now why are bodybuilders so good at this? Because they're trying to build massive, massive muscles and not get hurt. And nobody cares how much they lift when they go on stage anyway. So if you watch a bodybuilder workout, especially the ones that have been doing it for a long time like Dexter Jackson, Vince Taylor, who competed for a very long time, was very successful, watch those guys work out. And what you'll see is that they understand this super, super well and that's why they haven't hurt themselves even though they've built maximum muscle. When you find bodybuilders that rely a lot on just the weight, then you start to see some injuries. You know, Ronnie Coleman, Dorian Yates is another guy that did that for a while. So you want to have all of these tools in your tool belt and you want to figure out when to use one and when to not use the other one. And the way that I work it typically is when I start to really gain the great benefits of working with one, as soon as I feel like I'm getting excellent benefits, I stick with it for a little longer and then I move on to something else. I try not to wait until it stops working because at that point it's much more difficult to reverse and then, you know, try something different. Next question is from Gabs Israd. With all this extra time, I find myself trying to fill my day with activity. Is it too much to be doing yoga, long hikes and walks and a strength training workout every day? No, I don't think so at all. No. I think all those actually compliment each other really well. They do. Now, can they be too much? Well, yeah, if your yoga is extreme intense, if your hikes and walks are extreme intense and then your strength training is crazy intense, probably too much. And so now what does that mean? Depends on the person. If you are new to this and you weren't very fit going into this, then you're gonna have to really lower the intensity of a lot of these things because it is a lot of activity. If you've been doing them for a long time, then you can probably train a little harder on your own. Yeah, definitely. I mean, it depends on what you're doing right before this. So if you were at a very high level and this is just to maintain somewhere close to even the amount of activity that you were doing before this, that's just, I mean, that should be just fine to add strength training to that as well. It's just a matter of like, if you're trying to add all this right now and before that, you had a desk job where half the day you're sitting down and then all of a sudden, you know, your strength training but now you wanna cram like yoga, you wanna cram, hiking, running, everything else all in one day, you know, that might be a little too much volume for you. Yeah, I don't know. I'm gonna challenge you guys a little bit. I would be okay with 99% of my clients giving me this. Now, They have to do them right though. Right, I mean, when I hear yoga, long hikes and walks, I don't see sprinting, you know, marathon, I mean, that's not like long hikes. If your hike is like just a, you know, slight incline and- Yeah, level one. Yeah, it's not great. You're not climbing Everest right now in that like, and yoga is really gonna compliment for sure the strength training. So if you're strength training, yoga is the nice, the opposite, as long as it's not, you know- It's not cardio, it's more like neat than yeah, I have no problem. Well, have you guys ever done power yoga? I mean, that can be- Right, and then if they said that, power yoga, hiking, you know, you know, Everest and sprinting and then strength training, they'd definitely go like, but I mean, honestly, a lot of people probably need this, because they were, even if they didn't have a, you know, quote unquote, really physically active job, like construction or something like that. And they were just moving though around the office and moving, like we were just explaining in the intro, you know, dude, I actually need about all of that just to kind of be close to what I was doing before. Yeah, no, I see, it really goes down to this, like you have to listen to your body. If you apply all of those appropriately and complimentary to each other, you're gonna be totally fine. If you go into it, because here's why I said what I said. The people that I know that do yoga, hiking, and lift and resistance training every single day all the time, the people that I know do that are the kind of people that overdo shit, that they go hard at all of it. And that's why I said what I said, if you're gonna do all of those, you gotta be smart about it. The way that I would approach this is the yoga would be gentle. The yoga would be focused on flexibility and stability and it would be rejuvenating. That's what my yoga would feel like. My hikes and walks would also be rejuvenating, enjoying the outdoors, just moving and feeling good. The resistance training is where I would apply a little bit more intensity. That's how I would piece that together. Well, and I read it that way. That's why I feel that. Like I mean, when I hear yoga by itself long hikes and walks, I don't read intensity. What I read is somebody who now has eight hours a day, they're not probably working. They're just moving now. Yeah, and those choices, because what can happen is, and what I see myself some days happen is like, I literally don't leave a couch almost all day long and this would be great. Yoga, spend a yoga for an hour, then go take a nice long hike for an hour, then go for a 30 minute walk a couple times a day and then I have a strength training session. I mean, that to me is phenomenal. And for most people should be able to handle that. I've been in some yoga classes though that are just like, oh, this is designed to be strength training. You guys are trying to turn yoga into strength training. Or I've done hikes. Jessica's taking me on hikes. I'm like, this is a whole other level. Oh yeah, Mission Peak is an intense hike, right? That's an intense hike. It's a local hike that's pretty intense and that every day I think would be a lot on this. And honestly, I mean, I'm pro yoga, but I'm more pro mobility. We have a free webinar that's going right now. I would rather see my client doing that every day so we can actually fix some issues that they're having. Yoga is great for relaxing and stretching the body. And I think that's awesome, but I would way rather see if this person is putting this much effort and time into their body and their health, mobility should be in there, which is more specific to what you need to be doing. And if you don't understand what that is, that's why we have a prime compass where you take a test and then it tells you what you need to do. And then prime pro is all the correctional stuff. Actually, you can go to mindpumpwebinar.com and you can actually take a free mobility class from Adam. I think it's like 45 or 50 minutes long. You could try that and follow his cues and see for yourself. Next question is from Sarah Skild. Given that most of us are working out from home now, is there any benefit or drawback to working out barefoot versus flat shoes or cross trainers? Huge benefit, but I'm gonna follow it up with this disclaimer, okay? There's a massive benefit to working out barefoot, but now if you're used to working out in shoes, your feet are right now barefoot, your weakest link. Meaning your feet should dictate how much resistance you use. Your feet should dictate the kind of workout to do because if you're used to the stability of your shoes where your shoes are literally stabilizing your arches, making sure your feet stay in position, and then you take them off. Now the muscles and the strength and stability of your feet have to do that. And if you're used to squatting 200 pounds with shoes on, now when you squat, you're probably gonna have to go down to 100 pounds and watch your feet and make sure they look perfect. Cause if you go to your old workout with shoes off and your feet are weak, you're gonna hurt yourself. The odds of hurting yourself are very high. So that's, there's a lot of value there though because your feet play a massive role in your body's overall strength and stability. And oftentimes we don't strengthen them because we're relying on our shoes. I personally love working out barefoot. As far as like recommending it, yeah, I definitely would echo what Sal said. But to start off, definitely as much as you can, walk around your house with your shoes off, your socks off, you know, splay those toes out, you know, really individually, you know, work those toes so that way you can regain a lot of connection there. The more connection you can gain with your toes and your feet and being able to manipulate your feet, the way that they're supposed to, the more stability you're gonna provide for your entire body. It's pretty radical once you get your feet to work and stabilize you how they should, what that translates to when you go back to heavy lifting. So you just gotta take it like really gradually, if it's not something that you've ever even considered in terms of having your shoes. And I know there's different cultures in places where like that's the first thing is you take your shoes off and like, you know, you're in your house with your toe, but not everybody does that. I go to a lot of people's houses where they're always in their shoes. So just to start with that, and then gradually kind of, you know, work your way into adding load, doing body weight exercises without shoes, barefoot, and then kind of start to add load gradually as you go. Well, this is kind of connected to the progressive overload question, right? So the way I do barefoot training is I pair it with the day that I also have decided on this is like body control and tempo, I'm slowing down, I'm looking at my technique, I'm pausing at the bottom of my squats. And so the load is way lower than what I am when I'm like going for maximum. Like when I'm trying to, you know, hit a PR or lift really, really heavy and I'm doing threes or five reps per set, this is, I'm not gonna do this. But when I'm gonna go in, I'm like, you know what today is all about how I move. I wanna be connected to my body. I'm gonna slow down the tempo. I wanna feel through everything. And that is a way of progressive overloading. Even though I'm not putting more weight on the bar, I'm gonna challenge my body in a different way. And these are the days that I love to take my shoes off. I'm like, I'm gonna just do, I'm gonna do walking lunges, just my body weight. And I'm gonna do it barefoot. And I'm gonna grip the floor every step and really evaluate my technique and how I drive out of the hole, how I land. And I get really detailed about it. This is also, I think, what helps me keep sane and lifting for as long as I've been lifting is sometimes that's the goal for the day. I don't get so caught up in muscle and body fat and strength gains. Sometimes it's like, can I get barefoot and can I do some basic movements like walking lunges and body weight squats and do these and single leg toe touches and like really do it perfect barefoot. And that can be a very challenging workout, especially if you never do it. And so, you know, and I'll get on a kick for a while where that'll be the focus. The focus is I'm gonna do all this stuff barefoot, but I have to start way low and I'm going really slow and controlled and there's not a lot of load on me. But what a great way to challenge the body and get connected. The mistake that people make is they hear us talk about how beneficial it is to do barefoot training and then they just, all they do is they do their exact routine they would normally do and they just take their shoes off. And it's like, that's not a good idea because your body is not used to that. And it's for sure, like Sal said, that this is your feet are now your weakest link and you're expecting without that support from the shoe to go do the same things like not a good idea. Next question is from JohnnyFP23. What causes your knees to cave in when you squat and how do you fix this problem? You know what's funny about this question is if you asked me this question seven years ago, the answer I would have given you is different than what I would say today. Almost always the answer I would have given you before was, oh, it's coming from your hips, your abductors are over, your abductors are not strong enough, your adductors are overpowering. So in other words, your inner thighs are pulling in harder than your outer thighs can stabilize. Now I would say this, it could be that or it could be coming from your feet. When your feet cave in, when your feet flatten, you don't have good ankle stability and mobility, that can also cause your knees to cave in with a squat. So when you're doing a squat and you notice your knees have that tendency to move in, you gotta look at both. Look at your feet, that's actually where I would start because it's at the bottom, that's the thing that connects you to the floor. Look at your feet, test your ankle mobility, am I maintaining an arch? MR is my ankle mobility limiting to the point where it makes my feet really wanna turn out because they're really, really tight because that'll cause your knees to go in. If your feet and ankles look really good, then you can move up to the hips and say, okay, maybe I can put a band around my knees, push the band around while I squat to help strengthen more stability in the abductors. This is one of my favorite to help people out with now. And to your point, Sal, when I saw Dr. Brink, like this really like was eye-opening and we talk about paradigm shattering moments all the time, this was for me. Cause like you, I thought it was all like glute mead stuff, like stuff related to the hip and you know, my glute mead wasn't firing enough, I didn't have good hip control. And so my knees were collapsing in and I'm weak and that was everything where what I've found now, especially after it was pointed out in myself that the breakdown was in my feet and now more so than ever, I see that first. So and I think it's just more common because we all wear shoes all day long and back to this question we just had, these all actually feed into each other really nicely is the, you know, if you don't have good foot strength and you just, and then you go and you train, what ends up happening is the feet flatten or pronate, they roll in and that's what makes the knee collapse in. Now, and what ends up happening when you just keep training and exercising with that issue you just strengthen that pattern. We talked about this the other day in the podcast, that just becomes the default pattern and you go to that. So it just gets harder to fix it if you don't learn to address it. So I always take somebody, get that person barefoot so they can see and then, you know, Brink always gives the triangle tip where if you think of your toes, all, you know, think of them like the top of or the point of the triangle is your heel and then the top, the other side of the triangle is your pinky toe and your big toe and you're trying to keep that triangle the entire time. You're not letting those three points of contact ever come off the floor when you squat down. So thinking about that first, just that in itself will already start to keep the knee from wanting to fall in. The other thing, this is also priming, right? So that same person, I know that if your knees have been collapsing in and the feet have been flattening I also know that you're probably not really connected to your glute meat and the glute meat is responsible for externally rotating the femur or that lateral movement side to side and that's also what will engage. If I were to stand you still or sit you in a squat and say push your knees out, the glute meat is what kind of kicks the knees out for you. And so I know that that's dormant or like I say turned off, right? That's turned off, you're not firing it. So what I wanna do is I'm gonna take you and do tube walking before. So I'm gonna make you subprime it, get you connected to that glute meat, to that muscle that's responsible for pushing the knees out and I'm going to address the feet. Those two things alone should make a huge difference right away when you go into squatting. You're now aware of your feet being planted and not letting them roll in when you squat down and then you've also primed the glute meat and then the third thing that you may have to do if it's really bad cause sometimes this same person because of everything I just told you of the internal rotation of the femur you also have a really tight IT. So I might foam roll your IT to relieve that to kind of let calm the central nervous system down. So the first thing is I'm gonna roll the IT then I'm gonna teach you control of your feet so your feet are nice and planted on the ground and then I'm gonna prime your glute meat by doing lateral tube walks. If I do that to this person nine times out of 10 it will address this issue and you just gotta be consistent. That's the most common I've probably seen with this, with that happening with the knees coming in. I have also though seen some external rotation of the feet to also widen the base of support and then the knees compensate as a byproduct of that too. So just to do the priming is essential for these types of things and then also like carrying that into a correction of your squat and being able to apply different techniques with that to push the knees out and really like gain more muscle tension within those compound movements to start to train and to program your body to make that an automatic stabilization technique that you apply. Now by the way, the reason why you don't want your knees to cave in just in case you're listening and you're like, well, what's the big deal? Overtime that'll cause problems. It's just moving the joints in ways that are suboptimal and over time. You're gonna nice groove in your knees so they're not tracking out. Yeah, and over time you're just stressing the ligaments on the sides of the knee or you're working the hips in a way that isn't beneficial over time. And so you just develop problems and then you'll get into a position where you're like, I can't squat anymore because it hurts too much. And that's part of the reason why a lot of people don't squat because they already have this issue. It's very, very common. So squats feel bad. They feel uncomfortable. And they go to do a squat and they feel pain in their knee or they feel pain in their hips or they feel pain in their low back. And a lot of times it's related to all of what we're talking about right now. And if you could just get this person to open those hips up, gain better control, maybe foam roll the IT, but good control of the feet. Now all of a sudden, oh shit, I can squat. I don't feel that pain. And it feels good and you get great results from it. Look, if you like what we said in this episode, if you found it informational, go to mindpumpfree.com and check out all of our guides. Ton of free ones there, lots more great information there. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam.