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Well, here's a secret It's the one that's novel the one that you're not doing is probably the one that you're gonna respond best to All right thoughts on that one guys What do you guys think? Do you think this is of all the things that you can manipulate tempo rest period sets? Do you think this is one of the things that's least manipulated or most? I think it's looked over totally. Yeah, totally looked over. Yeah, I think people look at adding weight Then they'll change the exercises. That's a common one Rarely do maybe tempo that's also kind of rare and then rest periods people tend to rest the same amount per set Or kind of get that same feel of rest per set regardless of what their goals are and that's what I think happens I think it's less that people are stuck in 90 second or two minute or right at 30 second only is that Everybody gets into their kind of flow of how they train Yep, and no matter what the exercises are no matter what the tempo no matter what they're doing their sets They just kind of go through the same flow as they train And I think you get stuck in a a time So when I recommend for somebody to change their rest periods I first kind of like the nutrition thing a track just for a week Just pay attention, you know and have a stopwatch in your pocket or next to you and see what you you see yourself Averaging and get an idea from there and then go away from that And I like to go as far away from that as possible from one extreme the other so you can see the greatest change or difference from it Yeah, I find one of the most difficult clients with this is our type a or you know Clients that all want to go go go and they're based on momentum and you know that like you said They're just getting into kind of the flow of the workout But they want to get right back into it and think that more is always better and to just like cram it all in Versus like what what's what are you actually trying to achieve and and to actually like focus on strength takes that Adequate amount of rest to stay in that energy system. Yeah, you know And what's confusing is when you look at studies, right? So they've done studies on rest periods and they do find and here's the trouble with studies by the way This the trouble with studies is they're typically Eight weeks or 12 weeks or 16 weeks so in a 16 week period if we compare rest period to rest period It is true that longer rest periods two and a half minutes three minutes Tends to build more strength and muscle then let's say a 30 second or 45 second rest period But the problem with that is it's a short study It doesn't look a long term and we don't look at the we don't examine the novelty effect because in my experience And I'm sure lots of coaches will agree if you always rest three minutes And then you do some workouts where you're resting 45 seconds in between sets. You're gonna see some change in the body It's totally new and it is I experienced it this morning That's for me My rest periods are dictated often by how much time I have to work out and this morning I came to work and I figured okay. I can be here by like 8 10 and I'll have till 9 30 I'm gonna do a lot a high volume workout and take my time a little bit and well Anyway on the way here my son is like oh crap I forgot my notes for class and I have a test where we can look at our notes I had to make a u-turn go all the way back anyway I got here at 8 40 and I needed to finish by like 9 20 so I did 35 sets Okay, so I trained my whole upper body lots of volume in that short period of time My rest periods were like 30 seconds totally different feel but because I was forced to do that I I mean at the end of it I was like wow this was a great I can tell when I have a good workout something that's gonna, you know work for me It was phenomenal, but it's because it was novel No, now this is this is the way that I manipulate rest periods the same exact way I After training for as long as we all have Just makes sense to manipulate what based off of what makes the most sense because of your schedule And I think it's a perfect time to intermittently play with these things that being said If you're listening to this and you're somebody who's never really manipulated your rest periods My recommendation is to figure out first what you're currently doing Choose something that is the polar opposite So if you're a short rest period person go the extreme long rest periods if you're a long rest period person Go to the extreme short period and then do it for all exercises for two to three weeks So you can actually measure and see a difference because a lot of times I give advice like this or talk about it And then someone goes okay, so then like an exercise or two They decide to do that or they do it for one workout and then they go back to their old behaviors And they're like I really didn't know much difference or they get discouraged because they shorten the rest periods and they're weaker And so they freak out because it's like oh, I feel weaker So I don't want to do that but whatever it is that you decide to do You know be consistent with it across the board Stick to it for two to three weeks so that your body can then see the adaptation and change That's definitely a good example though like a lot of times you you'll feel like I'm weaker And so like my load I have to adjust but you just have to go knowing that you know, it's a different It's a different type of uh, you know focus going into that type of a workout where now you're shortening the rest periods So yes, certain things are going to be affected by that in terms of like how much load you want to you want to add Versus like being able to maintain composure and do quality reps each time Yeah, you're not gonna you're not going to lift as much weight when you're resting 30 By the way use a stopwatch if you really want to do this Because what you'll find is if you don't use a stopwatch you'll tend to move back into kind of what you're used to and maybe you're shorting a little bit But not like what you're used to or if it's the opposite if you're used to short rest periods It may feel like you rested two minutes, but really you didn't take a stopwatch when you do this time yourself And then go at the 40 second mark or the 60 or the 90 or whatever your your new rest period is Keep it consistent that way Totally different feel and because it's novel right because it's new and this is true for most I think factors with with with your training if it's new it'll probably work at least in the short term right? It'll probably cost some positive change in the short term, but nothing works forever So then you kind of you know repeat the cycle anyway speaking of kids So that was annoying this morning, right? So and by the way when I went to go bring my son back home to get his His notes. I'm stuck in like school traffic So every single slow driving mom in a minivan is in front of me and I'm like just trying to stay calm like oh my gosh This is taking so anyway, so that happened But I also my other kid my one year old, you know, they talk about the terrible twos the terrible threes Uh, he's obviously advanced because he's one And he's already gotten into that really terrible. Who knows? What are you noticing right now? So, I mean it's not too bad, but I'm mostly joking but he did this thing to Jessica was absolutely hilarious So he was sitting down and she was giving him food and he was just being a pill and screaming and he's found his voice He likes to scream real loud. He thinks it's funny, but it's super It's not very cool to be next to And he's screaming and he's taking food and he's smashing it and then you know, she's like, all right You're done. I'm gonna clean you up and he doesn't want her to wipe his face So she'll take his hand to wipe it He'll take his other hand and just wipe the food in his hair And then she'll wipe that one and then he'll do it again on the other side and it was just back and forth And she's like he would not let me clean him. He kept rubbing food in his face the whole time I mean it's frustrating, but it's such a funny face Right like that part like I remember my kids going through that and then they'd look at you like and you'd be like No, no, no put put that spoon down put that bowl down. They just look at you and then they just dump it Right on themselves And you're just like why oh, it's hilarious dude. He gets so he'll get mad and then I think it's adorable. This was my older kids do when they're that little and they get pissed off And they're frustrated. I think it's like cute. So I'll go and I'll pick them up and squeeze him Which makes them even matter. Yeah, so it's it's kind of a fun game What's the uh, what's the sleep routine look like for you guys right now? Like what's his like Get ready for bed like obviously he's still in in the crib. You guys haven't transitioned from that Like what's his what's his sleep look like right now? He's improved tremendously. So his evening sleep now is pretty damn good Although he wakes up at 6 or 6 30 no matter what time he goes to bed, which is interesting But it's pretty good, but the routine typically is so we use Um, I don't know if you guys have heard that the hatch lights. Have you guys seen these? Okay, so they There's there's a light that changes colors and what you're supposed to do is you're supposed to associate that with Like we're getting ready for bed or it's time to be in bed, right or time to get up So we use like there's a green color that we use and green means We're in the crib and we're hanging out and playing and we're getting ready for bed And so I switch the light on put them in there and it's anywhere between Depending on how tired he is Although we'll do five to 15 minutes of playing in the crib So you're basically getting him super chill and relaxed In comfortable with bed and then without him right realizing you switch the light to red So then it turns on red and then white noise comes on and they're like Oh, it's time to clean up your toys and time to get ready for bed And then you he helps you clean and then you lay him down and it works really well It actually works, you know, pretty good and he goes right to sleep So you guys he actually gets a little bit of playtime in his crib before he goes down Yeah, at least five minutes. I would say at least five minutes. So just and that was Recommendation from some sleep experts. I guess it helps the child like comfortable in bed and whatever so well It makes sense. I mean, it's a similar process, right that we're doing We're only doing that with like so we're in the opposite room that's attached to it so we have a we have two rooms that have a jack-and-jill bathroom between each other and We use and it's a spare room for us But we also use that as his this is his room to calm down like he's not allowed to get off the bed We read to him the lights like super low and dim so we kind of amber like look inside the room And we spend probably 20 sometimes 30 minutes Reading and just kind of talking with him But it's like just bringing him all the way down and then During that time Katrina and I will reach over grab our phone turn on the hatch So you can actually hear the the rain the white noise Kick on and that room's actually already pitch black and everything and then we walk them in We use our little phone for light and walk them over the bed Okay, get into bed and he gets in the bed Katrina actually let's him do this thing I didn't even know she did this She lets him carry a toy To the bed But then when he gets in the bed He has to hand her the toy and then he lays down And I didn't know she was doing that like because when I put him to bed I don't do that and I was like you're letting him carry the toy to bed. Don't you worry? She's like no, no, he he hands it to me and I watched him on the camera. I was like, oh, it's so cute She gets him in he climbs in the bed and then you see her do this and then he hands the toy And then he lays down and does this thing the hardest thing right now for us to break or I'd say more so her because I started already is the letting him hold on to you forever So like he wants to hold your hand. Yeah, he wants to hold his hand while he's falling asleep And you know that's cute and it was very cute at the very beginning But it's like at what? How do I slip out? Yeah, and if he's like if he's fading and he feels you pull away Put some Vaseline on your hands He gets startled when he when he wakes sits up So I now like I get him in there and I won't let him do that I'll sit in the bed like this or it's pitch black, but there's an you know We have the little what's it little guard rail so he doesn't fall over He can exit on the left He can exit on the right and I'm long enough that I can sit off And I do this like with your legs. Yeah with my legs in my arms And I'm just a silent game where I'm just waiting and I can tell if he tries to get off the bed Yeah I dink him back. No, no, no lay down and I don't say anything unless he's turning up No, no back to bed, you know, and I do that until he lays himself down because if I let him hold me He puts like a death grip on that, you know, they make they make these like onesy blankets that have like they're weighted a little bit and they'll put like a A little bit of weight in one part of the back of it Whatever because it simulates your hand being on the baby's back because that's a common thing So we have a really heavy Gravity type blanket really really heavy that the only downfall without and this is the challenge I have is that Katrina doesn't let me get it as cold as I would like it in the room She's like it's too cold in there. His hands are freezing, you know So mom protective mom bear comes out and I'm like no he kicks off the covers Because he's too hot. I'm like you got him in a full full outfit and then it does you run hot like you or I think so this is this is one of the in battles at home right now is that I'm like let the kid be colder You know I'm saying let it be cool. I mean here's what I look for like I if he's cold They do this thing where they you know ball up and he tucks his hands and feet on my okay Well, then he's cold I said but if he's sprawled out and opened up He's probably hot and then we have this heavy gravity blanket to do that And you put it on him and he's just like nah He kicks it off of him. So I can't do that or else that would work really well So did you guys do the the sleep suit? It was like a sleep sack. Yeah. Well, it's like a like a full on He looks like the marshmallow man. Yes. Yeah, yeah, something similar to that We don't do that anymore now. He's just he's a hot kid too like your son So we put him in And we have to make sure the room is relatively cool because otherwise he starts to sweat and he doesn't do very well I think that's common by the way. I think it's common for parents to over cover their kids Because they're afraid that they're yeah, you know, and it's like and he feels real fingers And she thinks you know because his fingers or his hands feel super cold or whatever and I'm like honey It's you know 70 degrees in there. He's not cold Dude, it's funny. You guys run it because we just got into thermostat wars And I didn't know like because I've already had this with Courtney and then when I whenever we go on vacation or her sister comes with us like Me and her sister have fierce battles over the thermostat and it's like It's a and I get it because like she'll a lot of times she'll like Use the couch or the guest room or something where it's more drafty And then I like it really cold and so I try to keep it somewhere in the middle And then I know in the middle of the night she'll turn it down I'll come up and I'll turn it back to you know, I'll give you the move to down I got the move for you, dude Just come out and just get a glass of water or something naked It's super hot. Sorry. It's so hot This has to be one of the most common uh husband and wife battles Totally just there's very few things that Katrina and I like really battle about like if I had say there's like If someone made me pick like what if you guys argued about something or disagree the most on it's the temperature in the house Yeah, it is the that's it. That's a that's a male We're just completely different animals and uh, you know But why bring it up because now my kids are are messing with it and like they hadn't figured that out yet But all of a sudden like because it's right outside like Everett's door So he just he'll turn it to like 70 and I'm just like, oh just sweltering I'm like pal you like you cannot touch this I just got to like set boundaries dude. My dad would have no There's no way you can touch if I touched when I was a kid if I touched the thermostat Left the refrigerator door open or left a light on in a room that wasn't being used Oh boy, see we used to get the same shit too like big time Like that was like a big fight in our house when we were growing up, but it was for money reasons Like if we ran the heater or the a it wasn't about like for me, it's all about temperature It's not about oh that cost us a dollar more to run that it's that they're like throw out another jacket Yeah, except my when we were kids my my stepdad would get pissed if we Manipulated the heater or the ac because it was running. It was just like, you know, you don't let it run during the night It's wasting money for us to do that So if you were freezing in the winter time and you wanted the heater on he'd freak out if it was the opposite It was a summertime you want the ac on you'd freak out. So it wasn't about keeping his temperature He was just like that's costing us money. So the same thing with the light, you know That was like where we got that all it was just novel right now because I used to keep Them they were downstairs and it's you know Downstairs that my old house was all cinder block and it's like really like like it's an ice chamber and they used to sleep And they get good sleep down I feel like they got better sleep at my old house because now it's like it's It's novel and they can kind of manipulate every now and then when I'm not looking and so yeah, it's been a battle Dude with these kids. That's hilarious But my my my youngest is also looks like he's got some favorite toys and right now one of his favorite things to do Is push things across the floor so we got I talked about yesterday the other day, right? That he has that kind of walker thing. Yeah that he pushes starting to add little bits of load to it He likes to push things around and and you know, I tell you I think the third time's a charm like my dream was always to have a kid That was a fanatical about working out like me and that kind of stuff and my older kids They're not really fanatical about it Which is fine But I think the baby is because he's he'll push things that he can't move And he'll sit there and then he'll apply strength. You're like Start to do it. Oh, yeah Push that thing son. Let's do this, you know This is gonna be great. I hope he's into working out because training begins. We're gonna have a good time You know what I've been meaning to ask Justin you you haven't given us an update on that one show that you were so excited about are you following it still? Yeah Yeah, um, yeah, I've been watching I like it. I like it consistently. Yeah Oh, yeah, it's like every Friday. They'll drop one. Um, and it's it's really good It's it's more like of a drama than necessarily sci-fi action sci-fi. It's it is sci-fi It's definitely sci-fi, but it's it's more of like a drama and um, I guess I like it a lot like I like the concept of it So it's just kind of different like than what I was expecting but it's still a really good show You guys haven't seen it yet I haven't I watched the first episode and it like kind of pulled me in a little bit But there's a lot of good tv on right now. And so it just kind of fell on the list and I and continually asked me last I said, oh, did we not ever finish that one sci-fi one? You really want to watch it? I said, yeah, you know Justin got me all excited about it. And then I haven't heard him say a single word about since then so that it's just not in my rotation It's like I got other things to catch on behind on a bunch of stuff. It's super trippy I mean the concept is is really cool with the whole lineage being these clones and like how like some of the uh the different Um, uh, like the different cultures around the universe or whatever like Contest and think and they're finding out that they're clones. And so like they're they're basically like they don't have souls Right. And so this is like an argument amongst them that um, anyways, it gets it gets far out there in terms of like, uh, some Some like semblance of like, what is the soul? And then also like the whole algorithm thing of being able to predict all these events that are going to occur and So it's it's definitely a thinking show Speaking of cloning and stuff like that. I am seeing more and more articles start to come out So sometimes you can see the the tide From a distance and you can kind of predict the direction it's moving And I am reading more and more articles that are making the argument that genetically modifying humans Is going to be a really good thing. In fact, I just read one this weekend And it was making the case about why we should genetically modify humans Why why that's a that's not a bad thing and why that's going to benefit us and all that kind of stuff So i'm going to read to you some of the reasons why they said It's a good idea. Now, this was a blog But like I said, i'm seeing more and more of these articles. I'm reading them in science journals I think about you know selfishly imagine if you could give me something that would you know Rewrite my code for my psoriasis Like going if you could take something that would would change that Obviously, you're you're you're crazy conspiracy mind goes right away. Like this doesn't sound good We're gonna have the old but on a on a much smaller scale But very impactful for people is like imagine you could do something to change auto immune Well, so okay, so the argument starts with We could cure genetic issues and by the way, this is about editing a baby before it's born not editing your genes This is like we're gonna create We're gonna take your genes pick the best ones and then that's the kid that you're gonna have We have control. We'll go ahead and play and initially it's like Yes, we can solve lots of genetic issues and make sure your kid doesn't have predispositions to particular things or solve autoimmune issues or High risk type of stuff But then the argument very quickly goes into For example, we could adjust genes to create regeneration In the body, so your kid loses a hand grows an accident, but they have this Modification where the hand will grow back Right, here's another one the ability to resist the negative emotional psychological and physical effects of graveyard shifts Like there's genes that we could tweak to make it so that you could work at night off the circadian rhythm and not have such Negative heads wild effects. Here's another one the ability to identify a person from a mile away So having the ability to and and this is actually we've seen this in specific individuals. There's one person in particular Veronica Cider, she's got this particular ability where she could recognize a face from a mile away Here's another one the ability to solve math problems far far from good Yeah, the ability to solve math problems at lightning speed now Here's my issue with all the stuff the argument's like, oh, it'll be cool We'll have superpowers essentially whatever, you know what the problem's gonna be People are gonna do all this expecting it's gonna make their life It's gonna make them happier and improve their quality and in the meaning of their life And they're gonna discover very quickly that that's not the answer Just like we are now with all the stuff that we have the fact that we don't Give purpose it's it's such a strange Um thing isn't it like this was this stem from did you look at joe rogan's post? He just did a few days ago Did you see that post? Oh, yeah, maybe you could pull up joe rogan's thing He it was along the slide, but he was talking more about the likelihood of You know humans being like cyborgs like that's the reality of that is Becoming more and more real every day that that's what we're most likely going to see in the the nearest future is people being Oh along those lines They have devices right now where they can do an implant in your brain Or in your body and essentially it's a pleasure implant So you could activate this thing and feel good like feel pleasure or even Become sexually aroused and orgasm from pushing see but there's gotta be some unintended consequences to that like their bodies Then would probably down regulate its natural production of things like I mean it's just it's no different loses It's a fact right or it's more pleasurable. Yeah than actually having yeah, well think about this way. It's like eating Okay, here's a good one eating Junk food or hyper pal hyper palatable sweets, right? How much more Meaningful and enjoyable is it when you almost never eat those things? But then you enjoy them occasionally versus I eat them every single day So maybe something along those lines. Yeah, but even if there weren't any of those effects I think people are going to find out very quickly that they're going to get all the stuff And then they're going to be like but i'm still not happy It's like lottery winners or You know so long as your your basic needs are met You find out very quickly that this is not i'm even more depressed now because now I have all the stuff And I have this body and i'm tall and I can see far away and But i'm still I feel empty. I still feel sad like what's going on But we're always just looking to solve problems, you know, and even when the problems aren't there We create problems so we can solve them again. I don't know why we're so addicted to that We're addicted to feelings. That's what it is. Well, I mean, isn't that the that's the natural progression of evolution though, too Right is to constantly be improving adapting improving adapting improving adapting and so We've just we've come so far today that we're not now We're trying to solve and change these things that you would have thought was unsolvable But with science it's looking like it's not going to be and then the question will be Did you know did we we get what we want? Did we really want that? But I like right away. I think our minds always go to the like conspiracy theory or the worst case scenario I'm sure we're missing a lot of things that like it will solve that are like very basic without any really crazy consequences Right away your brain goes the most extreme. It's like there's probably some very subtle things that You know why you can argue that I'm sure they had a hard time dealing with like organ transplants and you know, certain like medical procedures back in the day that Were probably deemed like you're playing god back then right 100% So it's like a perspective thing of like where we are right now in terms of technology and like what we can do to improve Well, I that's such a good point that you got to think that there was a time when somebody the fact that we could go in Open somebody's heart and fix a valve or change something to give you know to give them life again Practically is playing god and that there was probably a group of people that thought We shouldn't be doing this and this is unnatural. No, no, I don't so I'm not making that argument, right? I think okay, give you an example. Um, myostatin inhibitors or hormone type stuff, right hugely beneficial for people with like muscle wasting disease, but very easily abused by athletes and people who want to push the limits or whatever Opiates right incredibly powerful pain relievers also abused by people who Don't want to have any bad feelings and it can cause a lot of problems So I think genetic, you know modifications. I mean, yeah, we could prevent children from being paralyzed and having genetic You know diseases and blindness and stuff like that. I think that's great But it's going to be I know you're like human nature. We are not going to stop there Isn't it like something like so an example being like that sort of gene that helped to Combat malaria. Yeah, but but also contributed to sickle cell. Oh, right. So like they're that's true It's like maybe we did solve that but then we created, you know Some unintentional consequence of that like as a result of us manipulating what was already natural Yeah, and I mean just to stick to fitness if if we could snap our fingers and make everybody lean and fit and muscular Would they derive the same benefit as as if they had achieved that themselves through the discipline the work and the personal growth That is required to do that stuff. And I would argue all day long No, they would get some benefit. They feel better, right? They look better on that stuff But it's not it's going to pale in comparison to what you would gain from the process Of getting there in the first place. So that's always going to be the challenge But I mean at some point I think we'll figure that out. So I got some uh more scary things out of Australia This should be like a whole segment. I mean we talked about spiders. We've talked about crazy crocodile everything's poisonous over there everything, right? So Uh, there's this specific plant Uh, and I'm going to try and remember it's the gimpy gimpy plant So it's also called the suicide plant that that is there and I just found out about this It apparently has like these little thorn like not thorn, but like needle like little hairs Um that if if one of them actually like sticks into you They've compared it to um Basically like a hot acid burn and being electrified Electrocuted at the same time. Wow. That's the the level of pain That gets inflicted and some for some people get like last for years What? Wow. Can you get a picture of this plant? I want to see what this thing looks like. I was like, this is crazy Isn't that weird? It sounds horrible. You have one massive, I don't know, you know country or whatever That's just water all around it and it all the animals evolved To be poisonous and dangerous for some reason and then you have like Extra and then you have hawaii. There's now there's certain animals There's lots of animals and plants in hawaii that were brought from other people But the original native like there were there's not a single poisonous Animal is that true? Yeah, really? Oh, yeah. Why do you think pigs won't go chickens? Yeah, or chickens and pigs we brought them there and they went crazy They have no no natural predators I didn't know that that's really interesting like why would that be right? Why would there why would a plant like this evolve to be this way because you have to survive in Australia? You got to be a badass. She kind of crazy. That's what it looks like right there. You're fighting governments now You're fighting everything out there dintra dintrosneid or dintrachneid. I don't know how to pronounce it more Moroids is the name of the plant. Those are the little hairs Man, it's not just one. You're gonna get hit with a bunch of them Yeah, read me a little bit about the plant like and even if the wind blows it could blow one of those on you And still stick yeah, it's from the nettle family Dude, oh those stinging nettles if you go down to the creeks We used to get that all the time and it you know it caused a rash and so the stinging leaves Leaves trigger an intense allergic reaction in its victims Sometimes even causing anaphylactic shock the sting can cause excruciating deliberating pain for months People have variously described it as feeling as they're being burned by acid electrocuted or squashed by giant hands Squashed by giant hands You imagine Yeah, you're sitting then the doctor's like describe your pain to me. You're like Imagine giant hands squishing you. Robert Oberst was just squashing the shit I'm still chipping out on the idea that there is all this in australia and then none of that in hawaii I think that's really interesting. That's so weird. It's weird, right? Yeah, like why why on that why on that island but not the other one And I wonder how is I wonder if this is all over the place like the house shitties that plant doesn't look that crazy Or scary you yeah, I wouldn't even have known like that's the thing Right, what if you just like walk by and Yeah, like dude, I don't know how I would react to that. No, no, that would That would suck Really really bad. Hey speaking of things that suck Uh inflation going out of control. Oh, this isn't a good thing No, it's going crazy and you're and we're seeing we're it's continuing to break records We're on a 30 year all-time. Do you know how annoying this is? Okay When you hear these political leaders come out and say the most stuff that makes me so infuriated like Oh, it's because americans are just buying too much stuff. Okay, that makes me really pissed off because that's That's hilarious or it's price gouging The reason why prices are going up is because businesses are taking advantage of people which is also Extremely annoying or that oh, this is transient. It's not gonna it's going crazy. It is exploding Now on the flip side, it's gotta be this has to be an incredible opportunity For subscription based model companies like public goods, right? Because they're so low priced and they've eliminated So many middlemen that they're probably positioned better To navigate this inflammatory, you know, kind of environment than other companies, you know It's interesting too because I know a butcher box hasn't had any real problems either And I've been waiting for some of our partners to reach out to us and You know, either pull back commercials or see if there's something we can work out because of supply chain issues But I haven't heard anything from any of our now most of our partners are directed consumer So I I think public goods is I think this is an opportunity. They're probably the best models right now in this time Well, don't you think they still would be affected by supply chain issues in a way? Of course But because there's so many less players because here's the deal. Let's say you're you have you have your manufacturing Done over here and then you got to ship it over there and then you got your buyers In your retail stores and then those real estate stores have to mark it up as well And along that there's a whole supply chain situation going on Versus public goods that makes sense because it's directed consumers So you're cutting out a few of the middlemen and if it's a supply chain issue I'm sure that or packaging, you know, or and they have like the way that they package their products It's like very reusable and so I would imagine they're positioned Better so there's gonna be some winners and losers coming out of this I was just online ordered more stuff. I you know, it's slowly but surely they have They have taken over my entire house like every time there's like a product that we have that we like run out of I've always I've now learned to just ask Katrina right away. Like, hey, do you know if public goods has that too? And she's like, yeah, no, they do we'll order that so mouthwash is the next one I have coming So I'm like my pacing so dude my but my bathroom and cleaning supplies in the tire house Like doesn't matter what it is is now been replaced all by and I wish I would have done it sooner because The amount of money that I'm saving is ridiculous like the price on like Bars of soap and things that you use toothpaste that stuff that we use Every single day is significantly lower than all your name brand prices And I kind of like I'm like digging the whole black and white theme where it's just very simple and clean And now it's looking all you would like that. Oh, I do I like as stupid as that is like part of why I even like is I opened underneath my kitchen counter and like All the bottles and things they use they all match. Yeah, of course, bro, you know, okay So, you know, it's funny you and Jessica have some very interesting things in common She'll buy products now besides public goods because that comes like very uniform But if she buys a product she'll take that product and that bottle of whatever it is and she buys other bottles To pour it in because it looks better So our kitchen has like these these uniform nice It's very aesthetic and I would never have thought this because I'm not this is not in my mind If you come to my house You can see she's got a really good eye for the stuff But she does this she'll like Oh, these are these are for olive oil and they're they're green and they all look the same And so she'll take the olive oil fill them all up and these are for soap and you know These are for our dental floss and specific containers that are you know all look really good And then we were talking about Christmas decorations And I remembered something you had said she's so funny. She's very similar I'm like, yeah, we could have lots of colors and this and that she's like no There's got to be a theme It's got to look kind of clean and I just like you do just so funny you brought that up So literally last night the other thing that I was talking about so we were exploring the idea I don't think I'm going to do it Because it is way more expensive than I actually anticipated You can actually hire companies to come in and completely do your entire house Like holiday decoration. Yeah, like completely Christmas theme Bro price and how I did already did that's why I'm probably not going to do it because it's a little more Ridiculous than I thought it was going to be and you don't even get that you don't even keep it So you there's multiple options. Oh, they put the stuff up and then take it back Right, so they have you you can the the bare entry level is You basically tell them or show them like through Pinterest or things like oh, this is the theme that we like Like we Katrina wants to do like this black and white theme this year So you can show them a theme and they come in and they do everything from outdoor indoor all of it And they set they set it up and then they take it or You can go buy all the stuff that you would want and then you just have them Set it all up and then they take it down and they they leave it Or you can do like a blend of the two but the even the cheapest Is like five to seven thousand dollars. Oh And that's not keeping the product, right? So I was I told her I was like well Find out what it is because even if it's really expensive because I anticipated to be a little expensive If they if we could go on with this black and white theme and they Include like let's say it cost me like eight grand to do all of it But I know that six grand of that is the stuff and now they have decorated it one time and I have Exactly what it looks like I could keep it and then next year. Maybe I do it myself I would totally pay for that I would do that But it doesn't it doesn't include I would imagine part of the reason why it's so expensive is it's probably Like a luxury, you know service like I can't imagine anybody doing it other than people with a lot of expendable income Yeah, I mean remember when we looked at I don't remember if I I know Doug and I talked about this Like we were going to do the Christmas lights at the Tahoe house And I thought I was like floored by the price of just putting up Christmas lights in a couple trees It was ridiculous. I think it was going to cost like $10,000 to put some to put literally some Christmas lights Tesla coils like I mean the price is like buy that they do it by the the size of the tree, right? So if you're doing these little eight foot Christmas trees, not a big deal But we have you know 30 40 50 foot trees around the house And so if we wanted to do a couple of those, yeah, it was like tens of thousands of dollars I think the only time that was and you don't keep the lights. It's like what I'll keep doing the Clark Griswold style But you know what it also killed myself on the roof. It also opened. I mean we have this time, right? We this whenever I see this I guess this is the uh, you know young kid hustling trying to find job Oh, man, there is an opportunity Because I tell you what if I was to be undercut, yes If I was like I'm a starving kid or something that I mean, I mean Pinterest now like lays it out for you Like I don't know how much you guys look at Pinterest It's not really like a thing probably we would unfortunately more than I'd like to yeah Katrina lives on there loves that And it's oh, it's it's for things like this. I gotta let you know figure out how to decorate all this It's amazing. I mean it's they've really they've really done a good job. Um Of scaling that business, right? And if you have that if you have a tool like that, you know how to do that really well It would not be hard To find wealthy people that wanted to do that and you know what not a bad business idea for a college kid Because around the holidays you probably have some breaks And you're like this is what I do around the holidays and I make you know, that's exactly where your brian is going Is how am I right? So when I was a kid the very first business I ever started when I was 15 years old was a and j lawnmowing service and Hold on. What is a and j stand for adam and jason A and j lawnmowing service and we had a little business cards made up and a little flyers And I mean our mom our moms had to drive us to the locations, right? My mom had a minivan we'd put the lawnmower and the edger and stuff in the back But the way we literally just I told my mom take me to the richest neighborhood So we went to the richest neighborhood and just went door to door and knocked on everybody's door and asked them What they needed and I mean literally within a day of doing that We had a little clientele that we were servicing every week and putting some money I can't imagine if you were to go to your richest neighborhood and knock on the door and say would you like your 500 bucks I'll put up your christmas lights put up or taken down and offer a little bit of a service I guarantee you would get somebody probably especially if you make it competitive because there's people like me who are actively looking for So you know, they're gonna charge three grand. I'll do it for a thousand. Yeah, you know for sure Yeah, when I was a kid one of my first businesses was I don't have insurance I won't sue you. I promise. Yeah. Yeah. I won't sue one of my first businesses was also mowing lawns So I charged I don't remember what I think was ten dollars to mow a lawn And then once I got the business I paid my buddy five dollars to mow lawns So I literally got the business kept five bucks and do anything there my dad coming home one day And he's like, where's the lawnmower? Oh, I'm I'm running my business right now. He's like, but why are you watching tv? I'm like, oh, I'm charging 10 bucks. I made five bucks and then and my dad liked it He thought it was great, but then he wanted he's like, okay. Well, you got to pay me for the gas Taxes come on dad It's my lawnmower. You gotta be interested on that. I know give me some cream over Well speaking of business did you see uh, luna just signed with a company called uh, arista or arista. How do I say it? Doug Arasti arasti Arasti yeah, it was not it was not an easy one. It's like a r r Ios ta or some shit like that. I don't know the name of the plant I just got the update. I mean what would I love to like because luna constantly getting updates on that company there's another company that we are invested in And maybe I think we the other day we just talked about the ones that were Most excited about I think we all agreed that luna's got so much Luna has the greatest potential for return We believe on on our investment because of the it's in medical and they're just they're disrupting completely Just gotta rally all the physical literally involved for people who are not aware You can either do the traditional physical therapy where you go to your doctor primary care refers you physical therapist Then you go to their clinic insurance covers it or You go through luna insurance covers it they come to your house The physical therapist makes more money the insurance company saves money And you don't have to go anywhere and they approve physical therapy for things like You know Oh, I need to improve my mobility or my shoulder hurts when I bench press when you go to a doctor oftentimes They don't refer you so I can't think how they can lose it. It's just can they're just they keep They keep aligning themselves with these big big companies that already like this company that they're aligning with right now It looks like they do already have they're in like 46 different states. They do like a Basically digital consulting version. I would say I mean if that's how I would probably simplify what it is Like they're looks like they're offering programs training rehab stuff. They do video consultations They assess clients So and it's been a successful business model for it's a nice marriage I would say yeah, and they've been they've looks like this business has been doing well for quite some time I know they have they have hundreds of actual employees and probably thousands or tens of thousands of patients They're already servicing luna is now partnering with them and is now basically offering their service in person So forever these this company has done one on one digitally for people and is scaled and had success And now partnering with luna They're now going to give give their clientele the ability to actually have the the client come in I do want to say this because they're growing rapidly And one of the challenges is finding more and more physical therapists, right? So if you're listening to this podcast and you're a physical therapist and you either a Want to do at home services get paid more money do less paperwork Or you just want a moonlight because you can add this to your current job and make more money Kind of like the way that uber drivers and other people, you know In those type of services do it you go to get luna.com forward slash mind pump And they are actively looking for physical for good physical therapists right now Yeah, and I think I think they built it Knowing that's probably how most people were going to use it as a moonlight I mean, that's where the name luna came from right is that to the whole moonlighting type of deal is that Most people will probably have a stable normal job And then you will as a side hustle pick up some of these patients the nether revenue stream right? Oh, yeah, no don't and then i'm sure there will be exceptions to the rule just like we see with uber Right, there's some people that do uber full-time. I mean because it can't it can be Very very lucrative if you if you're on your hustle I think this is going to be the same way too. You're going to have a majority of people Moonlight it complements whatever type of career or job they have just for some extra income And then there'll be some people that see the writing on the wall like wow if I really put my all in on this I could probably make some really good money. Yeah have more flexibility all that stuff I speaking of medical did you guys see that? Osha is they are halting Enforcing the vaccine mandates for the time being right now. Did you guys see this? Well, I did see I saw florida pushback I heard the interview with joe rogan and shepiro and shepiro instantly sued Them right afterwards. So it sounds like they got enough pushback. Well, there was a fifth court order They came out and said halt we got to look over this because this may not be constitutional So this was from the court. Yeah, it's not constitutional and the court said You can't do this right now. So they're not going to enforce it. So do you think this is just was just a political posturing play? I think so just to look at what we're doing But then in reality probably knew because you got to think that biden knew that like This shit ain't gonna fly they pushed it like it was an emergency. We need to do this But we're going to wait till what january 4th. That's not how and they pushed it through like it's an emergency This is emergency But we're going to wait till after the holidays that makes zero sense. It's not an emergency at that Yeah, I think it was see the lancet study that came out which one the the lancet one that like basically showed That you know the transmissible like it was basically like even The vaccinated community like we're just as transmissible as with the the variant the delta variant Yeah, so far what the what the data is showing is that it reduces your risk of severe disease and that's kind of it Otherwise, you're still passing it on at the same rate. Yeah, yeah, which uh, you know kind of and plus You're you're contracting it more often in your home than anywhere else. I'll tell you I'll tell you here's my big problem I don't care where you stand on this on this issue. By the way, I'm not anti vaccine. I I'm pro neither am I I'm just I'm still following current science. Yeah, so this is a current state. Well, here's my big issue Okay, if they're if they push mandates and the the reasoning behind it is We got to save lives save people. This is better for everybody And people with vaccine the vaccine lower chance of severe illness And death and it doesn't you know bog down the medical system and they make that argument Okay, I can see that argument then why are we not counting natural immunity? Why do these mandates ignore natural immunity which all studies show That natural immunity is at least as good if not better in some studies compared to the vaccine that smells like cronyism that smells like big pharma said no Let's just mandate the vaccine and not count. Well, what does it make any sense? What are we seeing? Um, I don't I really haven't been following a lot of stuff anymore. I'm so overall is bullshit But I know it's what fucking everyone's talking about because it's Unfortunately, I have to yeah, I know so I make sure I'm on top of it when I have conversations with people I mean to like in the cdc. Did you see that what they? Put out there like okay, so if you could pull this up dug I'm gonna shoot it over to you, but go ahead and talk No, I was just I was just gonna say that um, I don't even know like what's really I'm not up to date on the stats Or what's happening or not? As far as the is the curve flattening or are we slowing down with stuff? Also, I do know that california and florida took two dramatically different approaches to this Um, and of course if you listen to cnn you hear one report on that if you listen to fox you hear the other report on that So what have you guys like really dove into that like what how how is california compared to florida? What are we seeing they've done the non fox cnn version? Yeah, yeah, so they've done big they've done big studies in all the states and the the beauty of the way that our government Part of the beauty of the way our government's organized. We have states which have certain powers that the federal government government doesn't have and this is great because You can have different philosophies in different states and you can see which one works better And ultimately at the end of the day the states that gain more people and the ones that lose more people Give you a clue as to which ones are you know people like more which one people don't like But they did do big studies on this and here's what they found mask mandates and vaccine mandates or more strict, uh mandates with vaccines Versus states where they have looser mask mandates looser lockdowns or lockdowns that were ended earlier And don't have as much of these vaccine mandates. They've compared all these states and here's what they found Almost no difference if not the same now. Here's where people argue People argue and say for example will masks work Uh studies will show that when you put on a mask and they examine how many You know droplets come out of your face when you sneeze or cough or talk it's less and they'll say Oh lockdowns of course those will work because if you're around less people Then you're less likely to to transmit the virus which is true But here's the problem. This is what we see in the fitness industry by the way The fitness industry will often take a study and ignore human behavior, right? So the fitness industry will say well artificial sweeteners are great It cuts your calories Then you look at real studies in everyday life and people who replace sugary drinks with artificial sweeteners They don't lose any weight. How could this possibly be? Oh, we're not considering human behavior They replace it with other calories So here's what happens first off for max for for masks to be effective They have to be used a particular way So when you have a bunch of kids using masks and they're touching their face and they're reusing it And most adults do this by the way on off touch this that yeah or the same mass you've been using for three months It's watered up in your fucking you love box that that that effect is gone So when you look at study people have used when they look at studies of masks that are controlled They're using them perfectly and by the way if you're in the medical field You know this you're trained on how to use a mask and there's a very specific way to use one Most people don't do that. That was the carton's argument to me the whole time being a nurse like the n95 Like you have to go through a whole process of like how to specifically put it on so it's like airtight seal And then also you do smell tests, you know alongside that to see if it's actually you put it on correctly And then also taking it off correctly is a whole another process None of this information has been passed along to the general public by the way No, so we're negating human behavior and then with lockdowns Okay, is people not being around a lot of people or people isolating does that prevent the spread of disease? It does but we're again We're we're negating human behavior What happens in the states with less lockdown rules is that when they see cases go up People naturally avoid crowded areas naturally. Don't go to restaurants. Don't go to ball games You start to see this behaviors. So we're completely ignoring human behavior We're just passing these laws and these rules And not considering how people force how they actually act, which is why when they do these big studies Doesn't matter. We're not seeing a difference because of those things. Well, yeah So just back circle back to the cdc thing. So the cdc admits no unvaccinated person has ever contracted COVID ie developed natural immunity Recontracted COVID and therefore transmitted it to another person. Well, they have yeah, they have no case That doesn't mean it hasn't happened, but they have not they don't have an example So someone like me who's had COVID already. They're saying that uh, there's not a situation where someone like me Has caught it again and given it to somebody else That's what they're saying that they don't have any cases. Yes, that's a big deal Yeah, and again, again, if you think if you think big There's an issue with big pharma influencing government and you're like, oh my god, you know shows you the power of natural immunity Okay, here's a big clue if they're telling you that they're if they're if they're mandating Vaccines to save people's lives and and they're following the science. They would include Natural immunity what they would say is they would say you have to either be vaccinated or show that you have antibodies Because those are they're all they're both protective, right? But they don't count natural immunity, which to me smells like Bullshit it smells like we're just trying to get Yes, there's benefit. Well, there's only one hammer to fix all of these Issues and treatments like there's no real treatment. It's just like this is just the thing Yeah, by the way other countries count natural immunity There are other countries where you have to have a vaccine But you also can show that you've had covet and you have natural immunity and they'll count that for some reason In this country that doesn't count so you could have all the natural immunity in the world. Sorry You're just are we the only ones that are doing that? No, lots of countries are doing that But there are some that count natural immunity along with uh with vaccination. Do you know who does I can't Off the top of my head. I can't remember but I do remember reading an article that showed We'll definitely should be part of the conversation Israel since Israel is the one that came out with all the studies that like kind of That's a good question. I don't know. We would hope so if they were the ones that were the first to kind of come out And prove that it's a very good question. But again, you got to count human behavior and Just because you pass a law Doesn't mean it's going to do the the intention of that law and people do For the most part behave in particular ways and in these places where there were no lockdowns When cases went up people just didn't go out as much. They didn't need to be told To to isolate them now. What's your guys's prediction on what we what we're going to see over the course the next year or two With this are we going to be wearing masks? You think two years from now? Like is that still going to be going on? What do you think is going to I think we're already seeing a huge divide Between the blue states and the red states So if you talk I have friends that that lived in california both sides will just double triple down Yeah, and now they live in florida or texas and they they like bro. They're like it's almost as if COVID's gone. It's not a discussion Nobody cares. Nobody's wearing masks. It feels very different and then now we're in california a very blue state And very much feels like COVID is around everywhere. I go There's masks and watch out and be careful and there's lots of these conversations Mask in the car by yourself Yeah, so I think you're gonna see you're gonna continue to see that kind of divide where like some states are more I guess precocious and fearful other states. Maybe not so much But a year is short. I think in three or four years We're gonna we're gonna start to see that this we're not going to see these spikes of cases It's becoming endemic either either vaccinated or you have natural immunity And we're going to stop seeing this huge impacts on you know, we're also right in the middle of winter time We're starting at winter time right now. So I imagine this is now January and February we'll probably see the worst. Yeah, and then hopefully by next summer we start to see it improve Hey real quick. I hope you're enjoying this episode. You need to check out Pathwater now. I know you drink water. You listen to this podcast. You're also human water is good for you The problem is plastic bottles pollute the earth. They end up in the ocean They don't recycle very well Well, path water is in aluminum bottles that are also reusable in other words You buy path water doesn't cost you any more money than a normal bottle of water of equivalent size It's fully recyclable or you could take that bottle wash it out and reuse it So it's good for the environment and it's good for you. By the way, did you know plastic can sometimes leach chemicals into your water? It's true Go with the aluminum bottles from path water. Go check them out. Head over to drink path calm and use the code Mind pump for 10 off your entire purchase. All right, here comes the rest of the show Our first caller is emi from main. Hey emi. How can we help you? Hey, yeah, thanks for taking my call. Um, so first I want to say thank you for all your great content I'm actually um board certified in emergency medicine and obesity medicine And I've shared your content with fellow physicians and patients. So I say, thank you. Thank you Yeah, my question is this so I'm a recovering marathon addict Stopped running a couple years ago in the setting of osteopenia and other health problems Started lifting. I started with maps anabolic and a personal trainer to help me get my form down Didn't like it but stuck with it and now I'm really really into it. So I tried I started maps aesthetic a couple probably a couple months ago and I my focus areas were glutes and back And what I found was about three weeks in I was just in cons I was constantly sore like more so than would be expected because the foundational movements Involved posterior chain, but then I was also doing my focus areas posterior chain. So that meant I was lifting For my posterior chain my back my glutes almost daily Um full disclosure. I'm type A. So I probably do Everything too much. Um, so I was just wondering how I could so I stopped. It's been a couple weeks I'm doing body weight getting massages. I'm feeling better and I'm ready to start again But just wondering how I do that without getting too sore. Yeah, good question. I mean, okay, so Now you work with patients you work with obesity patients as well Um, so let's let's change the the conversation a little. Let's pretend that you're one of your patients So type A person comes to you. They were addicted to exercise or a form of exercise before and they're coming to you with These types of complaints. Listen, I'm sore all the time. I'm tight Um, I'm not feeling very good. What would your advice be to this patient that you really want to make sure, you know, does the right thing I mean, of course, I would say you probably need to cut back Yeah, um, now now would you probably say that or is that pro is that like what you would say? Um, I would most likely say do some more rest and recovery day stretching yoga walks and whatnot Yeah, um, but I really like I like to exercise it is my stress away from a crazy job Um, so that that's hard for me to swallow and I feel like there's got to be some way To do this program to have your focus there's got to be a middle ground right a middle ground somewhere there What so I would actually want to know a little more detail about Uh, your exercise selection on focus days So may uh, maybe you are doing some things on focus days that are a little more taxing than I would want And then maybe I could just adjust some of those exercises so you don't feel so sore Yeah, I mean, I definitely like my favorite. I'm really tall on 5 10 my favorite Kind of way to feel my glutes is like a sumo deadlift. Um, So that's probably a little much. Oh, yeah, that should that should not Yeah, that's absolutely should not be on your focus days. So here's and so that that's what I thought. Okay, so Even though you're type a and the the overdoing it thing like sal said, I mean, that's definitely, uh, You're overdoing this the exercise selection if you were doing fire hydrants and glute kickbacks and hamstring curls on the machines And doing some are hip bridges hip bridges on the floor Single let that type of stuff. I bet you would not be as taxed. You're choosing a one of the most uh, taxing compound lifts that you could do on your body on what we have designed as focus days And focus days are completely different than foundational days and that's where that stuff belongs So foundational days are built for compound lifts things that tax the cns on your focus days You should be doing the things that are much easier. Yes single joint movements pumping type exercises And I bet if you just adjusted that and got rid of the You know compound type lifts and treated the focus days like you're just kind of touching and getting the pump You're just trying to get a pump work on maybe some of the the mobility Stretching stuff, which you already alluded to that you think that you would recommend And get away from doing the stuff that's really really I fully agree. I mean you can you can stay busy I know that's that's a big part of it is you can stay plenty busy doing those exercises You just got to bring that intensity level down and pick the right types of exercises in between to You know be able to recover properly. So that way, you know, your progress is going to keep moving forward But yeah, this is where machines come in body weight bands. I mean stay in that sort of Like the band days like the um trigger sessions and maps anabolic. Yeah, like Yes, more intense than that but not maybe a little bit In a little bit more intense in your in your case. I wouldn't go too intense. I look, okay You're an emergency room physician. I've trained a lot of emergency room physicians I'm going to make a guess here that your sleep probably isn't the greatest Yeah, horrible. Yeah, so yeah, so your body is very taxed Now I know you like the daily activity or to do something Um and admittedly you've been addicted to marathons which kind of give you that that push and that you know Like that grinding feel I'm going to say, you know what your best options on focus days may not even be resistance training at all. It may be Yoga, I know you don't want to hear that But if you were my client, that's what I would make you do I'd make you do two or three foundational workouts a week max and then I'd have you do Some kind of mindfulness A recuperative movement on the other days I would not focus on Causing any additional damage To the body because what you're doing is you're running yourself out of the ground You mentioned that you had some osteopenia issues Okay, that is that and you were active right you were active and you still got I was running marathons I actually it's all resolved now that I've been strength training on a dexa by the way Yeah, so resistance training is great for that now Here's a deal though if you push resistance training too often and too hard you become marathon right You'll run into similar problems. So you're you're starting your body is breaking down And you have to this is a very mental thing The best advice I could give you is to train yourself like you were training One of your patients. I've had to do this to myself Time and time again, I've said this so many times on the show that trainers coaches doctors especially We're the worst clients. We're the worst patients for ourselves. We're so much better with other people Then we are with ourselves. So my I mean if you were my client I mean what I would do is I would have you do two foundational workouts a week I wouldn't even have you do three and then all the other days I would do something recuperative whether it be a yen yoga walking Mobility stretching, you know, maybe light focus session type work But really work with your body. Otherwise, you're going to hit a wall And being a similar situation to where you were before and the more you hit that wall the more often you hit that wall the harder it is To pull back you can cause some some issues that might take a while To recover from to where the body's so fried You have to take all exercise off completely to let your body kind of get back to You know a place of of health So, you know go into this really slow and then kind of trust the process and it's going to be a mental This is going to be a big mental challenge So just kind of refocus your your energy, you know, I you know, I can relate to you So oftentimes what I'll do is I'll change my focus because I sometimes I need to change my goal, right? So for example, if I'm trying to Get leaner it can mess with my head that I'm dieting and I'm weaker in the gym So then what I'll do is I'll change my workouts So that they're faster paced or super set so I have to go lighter anyway So kind of it helps that situation, right? So maybe change the focus and say, okay I'm going to try and get stronger with two foundational workouts a week And then on the other days, you know what my goal is my goal is to improve mobility In these areas that I lack mobility or improve connection or you know what I'm I'm sore and I'm tight and I'm stiff My goal is to see if I can make myself Feel much better by the end of this mobility session and you just kind of change that focus So you're still goal oriented It's just not the you know the the hardcore, you know build strength or endurance or stamina Type goals if that makes any sense. I don't I don't complete I don't completely disagree with Sal's advice at all Although I'd probably compromise a little more with you just because the training type a people is definitely What I train more of than anything else and trying to take somebody who is Training five to seven days a week and like you are and then say, okay I'm going to cut you all the way down to two and then do yoga is like so opposite of what you probably like and want Um, I also would be concerned about you sticking with that And so I would probably take more of a weaning off approach with you where I'd say listen I'm not going to tell you to completely change everything you're doing I would just want you to say let's get rid of the compound lifts and the really taxing exercises on the focus days And really do more recuperative trigger session type of stuff. So like Justin said bands Bodyweight stuff and really start to reduce there And that doesn't mean I disagree with what Sal's saying though My personal goal as a trainer would be to get you to where he's at I would be afraid to tell you to go there right away in in fear of that you won't listen to me and follow It to a T well, you you know yourself Okay, so you're gonna have to okay So and you don't have to answer here now But if you feel like you'll slip into old patterns By compromising then I think you should rip the band-aid off And go full on to what I said if you feel like doing what I said Is going to discourage you so much that it's going to make you go in the opposite direction Then I'd say go in the direction that adam is saying, you know, I know myself I know that compromising There's no compliment. There's no compromising for me. It's all or nothing and I tend to slip back into old patterns But you know yourself better than obviously we do So you're gonna have to step outside of yourself and make that make that right decision But I think you know the answer I think you really know what the right answer is you just have to convince yourself to follow through I mean, I definitely don't want to get when I was running marathons getting to the point where to get my health back I had to not exercise for four months. That was like the hardest thing I've ever done in my life Yeah, no, I feel you know what I don't want to be there So I'm I'm willing to do cut back if I don't have to ever do that. I mean, do you have access to maps prime pro I have prime pro. Yep. Okay. If you decide to go in the direction that I said on those other days why not pick mobility movements and prime pro And focus on those on those days and you can spend 30 minutes doing different mobility. You can't do those movements too much Yes, really hard to over train with those and they will they should help with your recovery and then of course I know sleep is an issue I'm sure I'm I'm preaching the choir here But you know, make sure you you you prioritize sleep when you can because I think that's that's a very very big factor with the The type of job that you have and since it's posterior chain stuff that you're feeling where you're fried Really put a lot of emphasis on the hips and the ankles and in some shoulder stuff like that do those Do those the most at a prime pro? I think that you'll get the most bang for your buck for what you're dealing with Yeah, good advice. Okay That was really helpful. Thank you. Yeah, no problem. I mean, thank you. Hey, good luck. Okay, you know, are you in our forum? No, no, okay. Let me I'm gonna let you in our forum I would love to get some just some follow through like let us know how you're doing There's other coaches in there. We have other doctors in there You're a great story for there too. People need to hear you talk more Totally, you know, you obviously people don't expect what you say because of your position too. So well, and I think, um, you know, it's Really, um, some of your episodes like that focus on that talk about the weight loss There was one episode a long time ago on the no cardio something about weight loss and not doing cardio and like I said, I've shared that with some medical directors of obesity clinics and It's it's really really helpful because the way that you Explain things Gives physicians the language to talk about with patients because sometimes it's hard to find that So that's the one that's one of the best. Uh, yeah, that's one of the best compliments. I think we could ever have That's our goal. So thank you very much. I appreciate that feedback. All right. Thanks guys. Thanks. Thank you Boy, uh, I tell you what Is there any truer statement than trainers coaches doctors are way better with their patients than they are with themselves I mean, I love this. This is uh, this was a the bulk of my clientele right here was, you know, Taipei Middle-age go-getters CEOs vps doctors nurses like That love to get after it. You got to pull them back all the time. Yeah, and that's the only reason why I challenged your advice because I know that depending on the personality Uh, some they hear that and it goes in one you're out there. They're like, fuck that Like this guy's gonna take me from five days a week and he's telling me to and then You know, you know, you know, what's funny is it's hard to reach and you know, no You make a very good point. The reason why I went the direction I did is because of her history Well, because it's the right answer. Well, I mean you give the you're giving the right advice It's not just that it's that she had osteopenia as a result of overtraining. That means your body is literally breaking down Yeah, um, she's a emergency. Look, I've trained emergency room physicians. They are adrenaline addicts Yeah, like that's their favorite thing to do. She's a cortisol junkie for sure My ex was an ER nurse and that and they absolutely are that way they they they love that rush and your advice is right I was what I was not challenging was not the advice the advice you gave 100 where she needs to go I'm just like I'm a little more about ripping the I'm more slow pull the Then rip it off. But you're right. It really depends on the personality because Some people will just you know, they'll kind of do that, but then they'll go slow back You're actually like that. I've seen you change your goal and you don't slowly do it. No, you change it completely Yeah, and that helps me too because if I do the slow thing, it's like I end up I end up doing what I wanted to do anyway. Yeah, you're right Our next caller is hannah from california. What's up hannah? How can we help you? Hi, um, first I just wanted to say thank you guys. Thank you for everything You guys have changed my life and changed many others lives and you guys made me a better trainer So thank you guys so much for everything Okay Um So my question is just regarding powerlifting and the longevity of it I've been doing powerlifting for about four years now since I was 18 just as a hobby And now I have decided I want to take it to a more competitive level I want to compete at ipf worlds one day, you know, I really want to take this far But um an issue I keep running into is trying to figure out how to take care of myself You know, I've been going to the doctor about certain things and little issues I'm having and he tells me the best thing is to quit powerlifting and that it's just hard on the body So, um, I've also heard like you guys talk about powerlifting training how you guys love powerlifting training But one rep maxes are just not, you know, the best for your body But that's a lot of my training and so My question is how do I make sure I'm taking care of myself, you know, for the long run But also pursuing this dream I have of becoming, you know, a really good competitive high level powerlifter Are are you currently following our powerlift program? I'm not. Are you following a program? Are you just doing your own thing? Yes, I'm well, I was following a program right now I took a little bit of a break and I'm about to start a new program next month Okay, because I would think that I mean, hopefully if it's a good Program that you actually shouldn't be doing one rep max is much at all In fact, a good program should set it up to where you peek at your meat and you that's where you do your one rep max Most of your training should be at a much lower intensity. Is it designed that way? Do you know? Yes, yes, it is But just getting close to the meat even like the last two weeks of doing No one rep or even on competition day that adrenaline comes over you and sometimes your body, you know, really far You know studies on Injuries related to sport. So there's two pieces of advice. I'm going to give you and one comment. Uh, the comment is Uh, the typical doctor's advice for anything is to stop doing it. That's not always the best Not always the best advice go to button. I mean you won't hurt anymore That's for sure But then you won't power left anymore and then you know, obviously you're gonna miss out on on a big part of quality of life All right, so here's the pieces of advice that I have for you. So one Studies show that one of the just one of the best ways to avoid aches pains and injuries for any athlete This is general advice now is to cross train. So what they find is for example that runners Who cut out some running and do some cycling for example? Typically don't lose stamina and endurance, but they do reduce their aches and pains This is true for resistance training as well. So generally speaking depending on how far out you are From a particular meat. I would recommend doing cycles of bodybuilding style training Or you know more athletic trainer type move. I was going to go in the same direction But I was going in more of the performance of like, you know, because it's so You know one plane one dimensional I would definitely like go through a cycle of just trying to get through like, you know lateral You know frontal plane like more more planes of motion to to reinforce and strength. Yeah If you look at your season, um, obviously when you're training for a meat, that's powerlifting training, right? But the time before that when you're let's say off season Then you could do like I said bodybuilding or like a maps performance times type of workout and then more specifically mobility work is going to be extremely beneficial I mobility work benefits everyone, but boy does it really benefit power lifters because power lifters are constantly pressing their body Or or hammering the seams if you will because it's the same movements over and over constantly getting stronger and if there's a little bit of a deviation in form or technique or A little bit of a mobility issue the average person might not notice it But because you're constantly pushing the same exercises your squat your deadlift and your bench press Those can become big issues mobility work makes a big difference So like right now and you're if you're in season I would definitely do Some mobility work every single day maybe two or three times a day 10 15 minutes twice a day That should help a lot, but in the off season you got to cross train. Don't just power lift all the time Yeah, I would add to that too mobility Unilateral training is going to highlight a lot of those You know imbalances and things that you know Instabilities that may be you know under the surface that you might not necessarily pick up on because Everything so bilateral and everything you can do kind of like is is controlled that way So to add a little more instability by doing unilateral training will kind of show you Maybe some areas of improvement that you can reinforce And then you're going to feel the difference of that going back into powerlifting We could also probably get a little more specific on what mobility drills if we know what what what are the injuries? Or what is the doctor what are you going to the doctor for is it is it hip stuff? Is it ankle is it knee shoulder? What do you got going on? I have I believe it's a compressed nerve We didn't find out um the doctor pretty much told me he had no idea But a lot of tingling throughout my body mostly in my upper back So because there wasn't really any answer he could give me he said the best thing is to just stop Yeah, that that sounds like it's coming from the kind of cervical part of the spine Um, it's so you're feeling it down your arm and in the upper body I'm feeling in my upper back and then on my legs. Oh, oh and then down the legs. Okay So hips and shoulder hips and hips and shoulder mobility is where like the guys were just recommending every You know two three times a day for 10 15 minutes Um, I would love to see you do so if you don't have prime pro we need to get you prime pro uh, you take prime pro and focus on Hip stuff and shoulder stuff and do that two or three times a day every day And in addition to some of the advice the guys already given I think that you will see a world of a difference from that alone. Yeah, Hannah. When's your competition? I actually had one this weekend. I had to drop out because of my back So I'm planning to go to nationals in may next of next year. Oh, okay. I'm so glad you did that Okay, so I had no idea that it was a nerve issue This is something we want to treat a little bit more carefully because When you're talking about a little bit of ankle, you know pain or joint pain Mobility work and you know stretching and that kind of stuff can help Nerve stuff you don't want to mess with because you could you could go from tingling to like, oh my god Big time weakness on one side of my body or a lot of pain that takes months to heal Since we're since we have till may which gives us a lot of time I definitely think you should switch your training away from powerlifting. This is your off season right now I think it would be smart to go really easy and light for a couple weeks two or three weeks And then move into something like maps performance watch the intensity and focus on perfect Technique and form that's that's where I think you should go right now Now after you're done with maps performance If everything feels good, you're feeling strong that you can jump back into some kind of powerlifting training If you don't have maps performance, we'll send that over to you. Okay Okay, thank you so much. Thank you guys. No problem. Hannah. Thanks for calling. Thank you You know, this makes me want to communicate this particular point In fact, I was on a podcast yesterday and this was one of the topics of discussion, which is We often look at maximum performance as the as healthy, right? But the truth is if you're pushing your body to any limit You are sacrificing longevity and health for performance. Nothing wrong with that by the way I mean, I do that There's a quality of life thing that you need to factor in But if you're trying to be the strongest or the biggest or the riptist or have the most stamina the fastest Or the fat you are going to be sacrificing longevity health for that It's good to stretch your abilities and your capacity in that direction And so, you know to pursue that is, you know, that's a valid goal But yeah, you got to realize that everything else sort of You know get sacrificed along the way But you got to come back and reinforce it and build out the hole again So you got to consider, you know moving in another direction to then benefit everything else. Well, we we we worship Athletes so much. Yeah, and we we assume that because they look amazing They do these great feats that they're extremely healthy and it's not true at all Some of the most banged up beat up clients I ever got where people that were Athletes most right. So their body fat percentage is low because they're so goddamn active But really that repetitiveness of the same the same thing same pushing the limit Yeah, same movements pushing the limits going as hard as fast and as long as you can all the time Sport sport is not technically healthy for you. What does that mean? Can you intermittently play sports and it and it actually benefit your life and you be a healthier person? That's yes, I'm not saying that sports is bad But we have this misconception that all athletes are really healthy because they have a low body fat percentage or something You know, it's funny while they're redlining the whole. Yeah, totally In fact, if you took the top three professional sports and you averaged out the lifespans I would bet that they have a shorter lifespan than the average American and that's mainly because of football But even if you took football out looked at the average lifespan of a professional basketball player or baseball player At most they probably match the average American because they offset. They're active. They're fit They burn calories, but then what offsets that is just pushing your body all the time Let's look at the the top tier athletes now and what they've figured out like you got your tom brady You know, you got there on the bond james like what are they like hyper focused a million dollars millions of dollars on recovery And in figuring all that out so they have that kind of longevity in their peak performance Well, and even if sal's point about longevity isn't true for sure The chronic pain you were gonna see so like maybe they don't die soon I guess football does I know the life expectancy of a football player is really low Um, and maybe there's not much of a correlation to like how long they live But the quality of their life you find an athlete who's played sports for 30 years And you're talking about back pain shoulder pain knee pain hip pain They do this this hit me this hit me like a ton of bricks I was in my early 20s and I didn't really understand this fully and I went to this big fitness convention And when I was a young kid, I was a big pro wrestling fan So like the iron chic and mr. Perfect and also Anyway, they were there at the convention signing autographs. Am I at this point? These guys are in their 50s and 60s, right? They were they were they looked like terrible health They had poor I mean they would get some of them had had canes and walkers could barely move And I remember looking at my heroes who used to jump off the top rope and do back flips and be like Oh my god This guy's in his 60s and he can barely move and then it dawned on me like of course those guys were doing crazy crap to their bodies You can't run like that for too long without suffering the consequences. And that's when I realized like, okay It's great to push your body limits. There's some fun to that but you are sacrificing Oh, yeah, what was it the was it that movie the wrestler? Oh, yeah, Mickey Rourke. Oh that highlighted it perfectly No, he did a good job of highlighting what you're talking about Our next caller is Nicole from california. Nicole. Welcome back. How's it been? What's going on? I'm glad to be back. Yeah, so what so what's happening? How can we help you? I was just coming on to give you guys a follow-up. Um, so it's probably been close to 10 weeks since I was on last, um In regards to my whole story with the spinal meningitis and having the one leg shorter than the other and everything So I followed you guys's advice on doing a lot of just unilateral unilateral stuff. Um You know, it's a lot of single leg work. Um, you had mentioned doing like 15 minutes a day every day, um I increased uh creatine. I was sure taking like the half scoops um daily um And I can't believe how what a difference it just it's awesome. I mean my legs have grown so much I can do things like with my leg that I couldn't do yoga poses. I can do now. Um, I kicked myself in the ass for not doing single leg work 10 15 years ago Um, so it's been great amazing. I mean, I can't even thank you guys enough on how awesome it's been Nicole I'm getting the chills right now. So I remember you told us, you know, your your story about, you know What happened as a kid and you always had this kind of deficiency on one side and you know, our advice was Unilateral work and we talked a little bit about, uh, you know, how to kind of change the mentality around those things I'm so glad You called us to give an update. In fact, uh, I thought about you a few times afterwards I remember the story you told us I was like, man, that's really challenging So you're noticing a big improvement. You feel like it's big. It's made a good difference then Yeah, you know, um, I have a couple of questions to just to kind of follow up but in regards to that Yeah, I mean, I can't believe how much my actual my right leg my good leg grew In and like I was like, oh, okay, great. I had to suck it up. I won't lie I didn't take your advice for a little bit. I was doing You know, I had to like get out of my own way. Um, and I just seen a drastic improvement even on my good leg which was crazy to see So it's overall been great. Um So I'm like looking at my notes. So I just have a couple follow up questions that I'd like to ask So in regards to just watching my legs build, um, I kind of remove myself from the scale, but I haven't noticed an overall And I know you guys talked about this before an overall like thickness like everywhere in my body that I didn't really notice before So I'm just kind of wondering if that is kind of normal. It's nothing that I'm ashamed of but I'm, you know, it's like I just kind of want to know if that's normal. Yeah, so okay. Do you feel stronger? Oh, yeah, a hundred percent. Yeah, and you're noticing more muscle in those target areas the the legs both the the Target one and then the one that was okay Yeah, yeah, yeah You're gaining muscle and you feel good because you're gaining some muscle now. Did you gain body fat? I don't know Um, you know, maybe probably not. I think what you did Is you started to send the right signal to your body you upped your creatine creatine's a very effective natural Supplement for building muscle and helping with recovery. It's also got some health some good health properties You probably built a lot of muscle one of the ways you can tell by the way If it's mostly muscle versus body fat is performance in the gym strength increase strength Yeah strength Where do you notice the the tighter feelings? Is it in the parts where there's muscle? Or do you feel it around your waist where we tend to store body fat, right? It's your waist and you know, I understand I'm a female and You know, I had brought it up previously that I cut my creatine big time just because I did feel bloated but I have over, you know the weeks like Been very consistent with the creatine and I've noticed a big change and I think that's a big helper So I don't know if that's it. But yeah, it's around my waist and I think to that point I started to notice within like three weeks in that I was like Starting like literally starting. This is all good. These are good signs. This is all very good signs And so I've been trying to get up to like 100 to 120 grams of protein a day So I've really been packing my mornings with protein because I just felt like in the afternoon I was like just eating I I work from home and my pantry is right behind me at my desk and it's a nightmare Yeah, so here's so so welcome to the other mind game now. Okay, so there was some mind game There was some mind game challenges we had going into this And now we're encountering some other ones and this is a common one for especially for women Is the building muscle aspect and stronger aspect It can start to mess with you a little bit. But if we took that out, let's just just take that part out for a second Let's just pretend that you didn't even notice any of that everything else Feels great, right? Even the increase in appetite probably feels good. You're stronger Energy might be better is your libido feeling better? How's your sleep? Like look at all those signs And if those things are better Then I wouldn't worry about the feeling bigger part and that again that can really mess with people's heads Now if if your diet is comprised of a lot of heavily processed foods You may in fact be eating way too much But if you know you're eating whole natural foods, you're focusing on your protein You're noticing performance, you know gains in the gym or with your workouts and your legs feel better I wouldn't worry about that right now at all. I think you're going in the right direction Well, I yeah, I think you're you're killing it. We still we do have the option though. You could run a mini cut I mean if you if you felt the metabolism kick back up, you've been hitting your protein targets We've built some good muscle. You've you've kicked ass for what a couple months now Um, and you if you wanted to lean out a little bit I don't think there's anything wrong either with running a little bit lower calorie for a couple weeks and then coming back Uh to your maintenance or surplus too. So you know, our focus was a little bit different last time, right? We were the the biggest focus was the imbalance and really helping you there I think that was the main conversation that we talked about but it looks like you've had a tremendous success with that And now you're noticing some things like that uh around your waist and there's nothing wrong with us saying Hey, let's let's run two weeks of a lower calorie diet for a while and see if that leans you out a little bit and see how you feel Uh, and then go back to your maintenance or surplus. Uh, so long as you're in a a healthy place calorie wise right now Do you have any idea approximately how many calories you're eating a day right now? So I um, I'll go between like 1800 to 2200 a day. I try to stay within that within that range. Um So, you know, sometimes it's on the higher end sometimes it's on the lower end. Um, I feel good about about that um Mainly I eat a lot of it in the morning. Um, just because that's what I'm most hungry and then I'll kind of Eat later in the day for dinner. Um, but yeah right around in there. Yeah, that's that's not a bad That's not a bad calorie, uh, you know place to be in I do you have our intuitive nutrition guide, Nicole? Um, I don't have that you guys sent me the maps prime pro last time and so I started to use that Which I really love my husband Okay, so Perfect. Well, I'm going to send you the intuitive nutrition guide because I think it's going to help you with the Oh, no of them. Am I getting bigger as a body fat? Is it muscle it's going to help you with that internal dialogue quite a bit because it the intuitive nutrition guide Really does help you focus on The the signs that you want to focus on and take your your your I guess your focus off the things that can often Mess with our heads a little bit. It's so we'll send that over to you. Go through it. I think it'll help you out Okay, um, and then just one last thing before that you guys go can I Kick back into doing to like some deadlifts or like I mean I did I've kind of thrown them in there now and then but I was Because I started to get bored. So it's like I'm gonna do like You know some double leg exercises. So, um Do you guys have any good like can I start like I want to kind of start doing some more? Um, I'm just not sure which ones would be the best in this situation Well, look if if you were my client, okay, because we're dealing with not just an imbalance But an actual short a leg that is shorter than the other Right. I would almost always train you unilaterally. That's just a hundred percent I don't think I would ever have you focus On bilateral exercise now, it's okay to throw them in every once in a while real life involves bilateral movements So you still want to do them here and there because obviously in real life, you know, doesn't care if one leg is short In the other so you're still gonna practice those but I would almost entirely Always do unilateral work because that's what's going to benefit you the most Maybe maybe an exercise or two a week tops that you throw in, you know a couple sets here or there But the program what we talked about last time staying focused on unilateral I mean you can develop and strengthen and oh you get a great physique Yeah, you can you can pretty much do everything you need to do by training that way and in your case It is it is what is best for your body? It doesn't mean that you can't play with it here and there and you know, let's just see I've been doing single leg for a while. I wonder how strong my regular bilateral deadlift would be Today i'm going to do three sets of it at the end of my workout or sometime in my routine Just to kind of check up on yourself. That's fine. But honestly with that that imbalance like that It's just not ideal for you. You you're only risking that's novelty for you in this instance. So yeah, I agree It's it's just going to benefit you more to kind of stay as much as you can in unilateral All right, well nothing else I wanted to hear but that's okay Hey You know you did you hold on to call you did what we said last time and what happened Yeah, I know. I mean as long as I'm seeing the strength. I'm seeing you know, my legs getting bigger and like You know better so obviously I know it works But you know you get kind of in your head and of course. Yep Well, you can also I mean, uh, you don't have to stick to the same You know lateral exercises though. I mean you can start to get creative and and try new things and challenge your body in Different ways too though Yeah, like are you like are you uh, are you playing with the Turkish get up at all? um No, I I have before in the past when I used to do like boot camp um classes and It's just it was it's really difficult for me to get up on with one one leg from the ground like that on one side The other side I could do fine But I just found it really challenging and so I'm kind of one of those like People where I found it challenging so I was like screw this exercise and threw it out where Well, I got some more advice for you don't want to listen to or you don't want to hear I think you should practice speaking I think you should practice turkish get-ups on the side that you that you struggle with that's right I think you should practice them every day just five to ten minutes because I tell you I swear to god, nicole If you practice the movements that you feel like you can't do with that one side and you get good at them The what you're gonna get back from it. I can't even explain how much of a benefit you're gonna get from that It's gonna change everything everything gets stronger. Yes. Yeah No, I know I've seen it happen over the last couple months So I I trust you guys just getting in and getting excited to practice it every day, but Excellent. Well, thanks for calling in. This is the tip of the iceberg. This is two months in you haven't seen anything yet So stay stay on the course. Thanks for the update. That's great, nicole Guys appreciate it. Thank you. Thank you Yeah, you know, I uh, I've trained have you guys ever trained anybody where they had an actual anatomical Yeah Yeah, and I had I've had a couple I had one client who couldn't fully extend one arm Yeah, and then I had somebody with a shoulder and yeah, and it's just you know When you're talking about an an anatomical thing that you can't like you can't make her leg longer, right? Unilateral all the time there's there's always always always unilateral and you get exceptional results You have to understand that anytime she does a deadlift, you know, everything else is compensated Yeah, she's got a she's got a one inch raise on one side which is going to run all the way up the connect chain That's gonna asymmetrical shifts. Yeah, so every day and like you said it doesn't hurt to test it every once In a while just because real life she was on both feet. She'll have to pick a couch up or a kid or do something with So it's not a bad idea to make sure you still have the capability of doing some of that But unilateral training all the way for and then that's why I brought up the Turkish get up too because Such a great movement that's going to highlight the highlight any left to right and left to right discrepancy and just a challenge very challenging exercise for someone to do and that's a great way to keep her Interested in trying to get better and improve because I do understand that, you know You train a certain way only for a while, even if it is what's best for you You get bored and feel like you need something new or different. Well, you know add a movement like a lot of great skill for Hell yeah, but it was funny as soon as she's like, yeah, but I couldn't really get up on one side and right away I'm like, oh, well, that's what you got to do That's what you got to find those moments Our next caller is Pam from Oregon. Pam. What's going on? How can we help you? Hi guys, um, thanks for taking my questions. I actually have three but we can take them one by one just to make sure the timing works out Okay, um, it's a quick background. I started working out seriously about two three years ago And I've been rock climbing for about three four years now And I always hated cardio with all my heart Um, my goal for now is just getting stronger mostly to assist my climbing skills So listening to your podcast it felt very liberating to understand that's not a necessity for better health Um, however, when I go on hikes and backpacking and everything I can feel the lack of ender and it's hard to keep up with My friends who are much better So I'd like to keep some form of cardio just for that. Um, right now I usually finish my workout with just a 15 minutes high intensity training cycling session Um, however, so from what I've learned from you guys the signals leveraged by strength training and cardio are kind of antagonists So my question is Am I impeding on the outcomes of my workouts when I wrap it up with a short high intensity cardio session? Yeah, probably not. No, okay. So here's I want to be clear here with that with that message of the competing signals If the cardio is improving your health And if it improves your ability your work capacity It can actually help you build muscle. Okay, so if you got like a let's I'm going to paint a picture This is not you but let me just paint a picture You got a dude only interested in building muscle All he does is lift weights and feed himself a lot of food and as a result his stamina goes way down He starts to suffer in his workouts He's breathing hard just when he's bench pressing But he doesn't want to do any cardio because he doesn't want to prevent himself from getting muscle Okay, in that case a little cardio would improve his health and would actually Help him build a little bit of muscle So it does depend on the individual now You did mention that one of the reasons why you want to do this is that you notice when you go hiking and stuff with your friends You're losing some stamina The best thing you could do if you want that kind of stamina is to practice more of that So I would do the hiking as part of your routine if possible To give you that endurance and stamina Otherwise what you're doing on the bike is probably absolutely fine. Of course we have to look at everything So if you're on the border of overtraining and you throw that in it might be too much But if you're fine and you're noticing that you're recovering fine I don't think it's a problem. It's fine. It's fine, but it's not really going to help What you're trying to do right if you go for a hike I'm assuming you don't with your friends sprint for 30 seconds and then walk with them And then sprint for 30 seconds while then you guys stop at 15 minutes like So your body's going to get good at whatever you do So if if that's the only form of cardio and then you do these long, you know Three mile five mile hikes or you're rock climbing for two or three hours and you're getting gassed and fatigued Well, it's because you haven't trained the body to get good at that And so actually Dedicating, you know a day or two a week to a you know longer lower intensity type of cardio session is going to benefit that um and like sal said it's It's such a hard thing for us to communicate on this podcast because we come off like we're anti-cardio It's just that it it really depends what the main goal is your goal Is very specific here. You want to be strong and you want to build muscle But then you also need to be able to go on these long hikes or long bouts of climbing And so as a as a trainer who's programming for you I've got a program then that even if it means we get you know one tenth less muscle Building this month. It's okay because I you also are doing this other thing If you were that example sal said and you all you cared about was I just want to add muscle add muscle Well, then maybe I'm a little more reluctant to add cardio in there But for someone who who needs it for what you're trying to do I'm absolutely I'm absolutely going to program something That mirrors what you want to do obviously the most Ideal would be get out and go do a hike that would be just like the hike you're going to do with your friends Once or twice a week, otherwise you can try and Imitate that inside the gym doing it maybe on the stair master If it's a performance thing if you can emulate it around like what you actually want to you know have endurance for That would be the ideal situation. But yeah to to that point. It's You need a gas tank in order to kind of fuel you for a lot of these other extracurricular activities So there's a way to kind of incorporate that and train that and so It in terms of competing you might you know compete You know a little bit in terms of just like focusing directly on building muscle, but you know for for that reason There's nothing wrong with it. You know, it'd be a good workout program for you map strong I think map strong would probably give you work capacity Yeah, that would give you that would give you some of that because the work sessions and map strong are They do require some stamina for sure So if you if you don't have that program we can send it to you can give that one a try I like that but that one's that one's going to help you across the board. I think in in terms of what and then just Just make sure you do a good job Like I love to get um some good liquid calories before I go on like like if a bout of cardio like this because your goal Isn't about leaning you're not you're not doing cardio to get leaner or drop way You're doing cardio for performance reasons and so make sure you're you're fed well, you know Make sure you go into those bouts of of cardio with a good amount of calories I like to do some liquid calories about 30 minutes in before I go into it and then make sure that I replenish right away. So as soon as I'm done with that bout I'm replenishing with some calories Right away that will also help mitigate any potential, you know muscle loss from from the reduction or the increase of of movement and intensity Yeah, that's that's it. I'm very curious about the map strong too. That's um I definitely want to check it out. Cool. You said you had some other questions Yes, so um the second one is completely unrelated So I said I I was rock climbing and I noticed consistently that after like a two hour session. I can do um my max is about eight pull ups Um pretty easily and whenever I go to the gym and I try to repeat that just to make sure I get um the pull ups reps in I can never reach even half of that I get so weak even though I I do some of the upper body workouts before And I can never figure out how what it is. I thought it was maybe activation. Like I tried to do some hot pull downs um, it doesn't really help. I'm just Uh, and it's very consistent. I don't think it's like a negative at all So do you have a do you have an experience with that? I do you know what I can do to make sure that I max out every time I go to the gym? Yeah, I mean Boy, there's could be so many different factors. You know, what did you do the day before? Are you working out about your strength training your upper body before you attempt? some of these pull ups but also generally speaking if you want to get better at pull ups both at the gym and When you're rock climbing one of the best things you could do pam is to practice pull ups every day Now you said your max is Seven to eight at the rock climbing gym at about three or four at the gym gym when you're working out I would say do like two pull ups You know every three hours I get a pull up bar in your house and do like one or two pull ups just easy Practice them every single day. It's the fastest way I've ever seen people improve their strength in a specific movement. It literally it works really quickly But the intensity needs to be low So, you know if you could do four or five two you just get up on the pull up bar Do two reps jump back down go about your day a couple hours later try it again Do this every single day, you know, maybe four times throughout the day And you'll notice how much stronger you get and then don't increase those reps Until after like six weeks even if two now feels super easy just keep practicing just stay with the amount of reps increase the tension so In terms of like quality of reps and being able to kind of like I know a lot of times with pull ups Sometimes there is a leak in performance. So if you know, you have any kind of body part that's loose You know, you got any swing that you have to address I mean isometrics in general too for you know rock climbing is going to be hugely beneficial But to really be able to have that ability to tense your entire body your core and stay tight and controlled And just try to rep it out as you know the the best quality reps you can possibly do You're going to add, you know a lot of benefits to that in terms of technique To add on to Justin's advice something you can play with it It'll be fun for you to try out if you've never done this before Is find a weight that is heavy for you to deadlift like five reps a really heavy Deadlift weight and do one to two reps of that for two to three sets before you go into your pull-ups And then go to your pull-ups and see what you notice That's a good idea. But so when I do the pull-ups every day, I really don't chase that tea great No, you're literally practicing them. Literally. You're just jumping up doing a couple come back down go about your day Okay And then the last one It's uh, kind of relate to some of the things I've learned on your podcast, which is um switching up tempo and with them in general to try to break plateaus and I was wondering if there is any um advantages of switching up also the tempo and a number of reps and the load also across sets within a same session or those variations should really be kept for Um breaking up plateaus after maybe a few weeks of doing the same. Yeah Physiologically doesn't really make a difference. Uh, your body's gonna adapt well doing both psychologically doing one particular style for three weeks and then switching tends to work better because You know shorter rest periods for example or faster pace It's a different mentality. It's a different Psychology going to your workout when you're lifting heavy and you're resting long versus when you're doing super sets Or versus when you're doing bodybuilding versus when you're doing powerlifting and switching the mentalities quickly from set to set often results in Uh, sub par results it often results in like well, I'm kind of I like one better than the other So my mindset's in there and I'm going to get this one done because I need to Versus three weeks. I know because here's what I what happens to me When I'm in a particular phase of training for three weeks the first couple workouts I'm not fully in it. Psycho psychologically and then after that I really into it and I get really good At that mental part of the training but physiologically really no difference studies will show that doesn't make that Big of a difference either way. It also it also makes it more difficult to measure Which tempo or what rep range or what rest period? Is benefiting you most of that time? So if you're kind of like mixing it all up in a single workout or changing it day to day It's hard to see that. Oh, wow. I notice when I do these rest periods or I do this Yeah, was it the slow one or the fast one? Right? It's it's really hard for you to measure That's really because they've done studies where they have people mix it up every single day And then people stay very consistent for two to three weeks and the results are very very close I mean it's splitting splitting hairs is the difference But we always talk about the psychological piece or the behavior piece and when we're coaching and training clients It's just easier to stay focused on one tempo or one rep range for an extended period of time So that you can just better evaluate it You can look at at the end of the week and go like oh, wow that I could feel the difference from changing my tempo to this to that versus if you're doing that every other day Or in a workout, uh, the exercise it's really tough to to measure that I just think the psychological benefits of like being able to see or feel the change helps out totally That makes a lot of sense. Um, thank you guys so much. Thanks for calling man. Appreciate it Yeah, it's um, you know, there's a theme oftentimes with certain questions And one of the things that comes up often for us is like I want multiple things Right, how do I train for multiple things? Now, this is a general statement But it's I think it's true kind of across the board, which is If you focus on one thing one goal you get a lot of that goal And you get a little bit of other goals that you're not focused on if you focus on a lot of goals You get some of all of those goals But you get you don't get a lot of any of them, right? So and that's a compromise and that's okay and that's the mental piece like okay I'm gonna train for strength and endurance I can't go into it thinking I want my strength to be my pr all the time. That's the wrong mentality Yeah, I also want to be better at cardio Yeah, it's just it's just not going to work and then as far as cardio is concerned again If it improves your general health it can have an a benefit beneficial effect on muscle building When we talk about cardio in some of the ways that we do We're talking to the cardio fanatics They overdo it or that's the cornerstone of the routine and they just want to lose body fat In which case it's not a great long-term strategy. That's what we constantly communicate But we're not anti-cardio All of us do some form of cardiovascular conditioning or training at some point Or another to complement our strength training and our improve our quality of life So we got to be very clear and I really think that if that she was just trying to improve the quality of her life and you know have some sort of uh, you know Cardio abilities the 15 minute high intensity thing is a great way to do it after your workout But she has something even more specific. She's rock climbing or she's hiking Yeah for an extended period of time and training that way isn't going to help that that much I'll help it a little bit but not that much because it's not specific enough to what she's doing I tell you what, um, this is so true, right? It's strength is very specific stamina can also be very specific like I remember personally When I was really heavy into training jujitsu sometimes rarely we would cross train and we get A boxing coach in there or a Muay Thai coach And I could roll for an hour with different people on the ground and I would build all the stamina and I have no problem doing Then I'd go hit the pads And I'd gas out after 15 minutes not even 15 minutes 10 minutes And I remember thinking what the hell and I'm like, well, this is different completely different monster. Yeah It's a different monster. I mean, it's a very similar example But like running lines on the field where it's everything's flat and controlled versus Now I'm running uphill like that was a complete different experience and and yeah, it's very specific to what you're doing Totally look if you like our information head over to mind pump free.com and check out all of our free guides We have tons of free guides that we wrote and created to help you with your fitness goals You can also find all of us on instagram. So justin is at mind pump justin I'm at mind pump sal and adam is at mind pump adam