 If you want to pump your body and expand your mind, there's only one place to go Mind pump with your hosts Sal DeStefano, Adam Schaefer and Justin Andrews In this episode of Mind Pump for the first 30 minutes We have the intro where we just talk about cool stuff like the elimination of team captains in Schools, you know when we were at school Back in the day they used to pick team captains and we would pick the teams well They don't do that anymore because schools have become weak sauce. They're scared We talk about being picked last in school actually find out who's been picked last We talk about the recent you'll never guess the recent heat wave here in the Bay Area in particular here in San Jose and in Santa Cruz we talk about Adam's great fall or did Sal push me? He almost died, but then he didn't and then we talk about what happened during the ice bath challenge By the way with that video was on YouTube. You got to check it out Here's a hint Body fat helps Big cakes then we talk about optimizing and balancing the body by focusing on the big rocks And we also mention the green juice for more ganify. In fact, I made green juice popsicles because it was so hot You're still creative and they were so refreshing if you want to get some of those popsicles you go to organifi.com That's or g a n i f i Com type in the code mind pump for a discount then we get into the questions. The first question was How does one know if they're able to eat? Intuitively and still reach their personal body goals. What is eating intuitively? What does that mean? Are you ready for it? The next question was if you were a head coach for a team? How would you run your team? Would you be physically demanding and risk injuries? Or would you take a different approach in other words? Would you injure everybody or would you train them properly then we answer the question about plyometrics? Versus isometrics, which one is better for sports metrics? Yeah, which one's better for sports powerlifting and your typical weekend warriors? and finally is There any friction between me Adam Justin and Doug because of our different lifestyles need lube and personalities Right. Do we rub hard on each other cause fires? We talk about that in that particular question and finally check it out this month if you buy any Maps program or maps bundle you'll get maps prime For free maps prime is the program that teaches you how to prime your body Properly before your workout it will literally take your current workout and make it more effective simply by doing a Vigilized pre-priming session which prime teaches you to do however, there's a caveat if you enroll in the super bundle which is One years worth of exercise programming already includes maps prime. We're gonna throw in maps prime pro Also, if you get the prime and prime pro bundle which have them all already in there Then we're gonna give you maps performance for free in other words enroll in any maps program You're gonna get some shit for free Yeah, you can find this all at mine pump media calm t-shirt time give away some shirts Give away some shirts. We're doing our reviews. I'm flying 19 reviews. Okay. That's not bad. It's legal. It's legal So we're giving away five shirts and they're going to the primal savage Mitch web 15 b-ball Huey 5 9 Undefined lines 89 and Ashley stacks all of you are winners stacks Send the name I just read to itunes at mine pump media comm send your shirt size your shipping address and we'll get that right out to you Thanks, everybody. Congratulations Who's gonna be last who's gonna be last Adam or just in of course? Man Slacker yeah, I mean I'm in one of these things doesn't belong remember that Sesame Street Yeah, no one of these things is not like the other. Yeah, you know kids are pussies nowadays because when we were kids That was this shit. We were singing you know I'm saying like when you doesn't belong Deal with it your thick skin. Yeah, get the fuck out. That's it. You know, they don't have a weird face You know, you know, they don't they don't let they don't do team captains in schools anymore Are you shitting me? No, you can't you can't even be a leader anymore. No, they'll let you pick teams like that, dude So discriminatory, you know why so one person's not left because I always said what's last, you know what? I remember that I remember, you know, it's funny actually I remember I remember the only time in my life being I was in second grade and it was kickball You got picked last. That was the only time in my life It motive that was second grade mode. I fucking after that forever became an athlete at that point in my life I was headed down the road of South. I probably could have been more into encyclopedias and reading Had I continue if I let that discourage me, but instead of that letting that discourage me You know what it did Justin? Yeah, it motivated me to be a better kickball to be yes You know, that's interesting is I had that same moment in sports like, you know, like I I Wasn't able to like see the field, right? I was sitting on the bench I was playing baseball and it just would irritate the shit out of me But that forced me to get better. And so I got better, you know, the irony is sports the irony is I don't think I ever I don't think I ever got picked last. I swear to God. That's what always always somewhere in the middle Getting picked, but you know, they say the reason why they don't let it happen anymore It's because they say it's traumatizing, right? Which I think you guys just fucking proved since you remember in second grade you got picked last good job, Adam Now now they're gonna keep yeah, okay Well, I think traumatized is the wrong word, but is was it forever memory? Was it forever memorable? Absolutely Now can something that's forever memorable change you for the good? Absolutely does it and the another question is do a Majority of people are they motivated by something like that or they de-motivated so that's that would be on Let's talk about how people respond to criticism and how people don't they want to completely deflect Where they suck, right? Like they don't want to admit that they're not good at something, right? Yeah, why can't somebody else point that out, you know, like that we're in a world now Or you can't even point that out to somebody else like oh you suck at this You know, you know who ends up you know what happens anyway, I sell all the time You know what happens in life anyway life will point shit out to you Rather you come from like a friendly face. Yeah, you imagine you're like you graduate That's what's happened. Sometimes those kids graduate college and they're like yes I'm fucking great at everything like everything I've ever done. Yeah Fuck I mean so many kids How you have an F in life. Yeah, they're just oh my god I'm the ball in school. Yeah, then they go apply to company. No, you're not They apply to company and the you know, they're getting interviewed by the HR manager HR managers looking at the resume like okay, so Says here. You have no experience whatsoever you have a degree in basket weaving and classical history and You would like to the position of CEO. Yeah, you know To me please. Yeah, how does that work? How does that work out so this weekend? I Think we were on the Sun this weekend San Jose was closer to the Sun. Oh my god. Yeah Why was it so fucking like mercury hottest day of the year for us, I believe right? I don't remember it ever being that hot 115 at one point. It was something weird So hot it was weird This is strange. How how was it in Santa Cruz? Yeah, it was like I'm not even joking It was 115 and it was like 111 in the shade In Santa Cruz fucking weird. Oh my god. I thought we finally calmed down, but that was one day I thought we pay these astronomical prices to live here to not have that. Yeah, that's why we fucking we didn't have cactuses What's going on? It was it was did you guys go swimming and shit all day long a lot? Yeah I went in the ocean man. I had to get in some cold water like we were there all day Was it Saturday? Yeah, we were there Saturday And I'm not usually a big beach person because especially cuz like everybody and their mother You know drives across the hill and like it's just a cluster fuck was it crowded I'm sure it was crowded. Well, I went to one that you know, I'm not even gonna say cuz I don't people go there Yeah, but it like we got there and it was like, you know, it was still crowded for what it was But you know, it was fine because like at least that way we had access to the beach and we could go in the water And so we were there like the entire day. I was in the water I'd get out and the the sand was so fucking hot You know, it was just everything was just like emanating heat I had to be in the water Oh, yeah, we went to the pool me me and the kids were in the pool all day long, which was a lot of fun But yeah, man, it was I mean it hit 115 here and sounds it reminded me of when I lived in Palm Desert that kind of heat like when you get in the car. Yeah, and you can't touch anything in the car Yeah, you can open the oven and it just this blast of heat. It was it was it was nasty Thankfully, I have AC. Do you guys have AC? Mmm. I only had in my house. I only have it in my master bedroom So everything else in the house is not AC and even then we were blasting at 24 7 for two days straight And it could never get my room below 70. It just couldn't get it below 70 was too much it's great I had ice packs on me all week week-in long and Adventure and I had it on my back, but I was like ended up put them all over my body Just keep them coming. Oh, yeah, dude. How is your back by the way? Yeah, you gotta tell the audience what happened. So We were worried about you. I'm a bit fucked up. I'm not gonna lie. You're trying to wrestle, Doug So, you know, I'm not one to bitch and moan when I when I because I've been hurt plenty of times playing sports my whole life That was the first time though I've ever fallen off a fucking 10-foot ladder and landed on my back. That's for sure I don't think it's 10 feet though. It is 10. It is a 10 feet ladder Yes, dude, so all I remember was because you were on the top of the ladder We were trying to put the ice bath tub because we're done with our ice bath challenge Which by the way, if you haven't seen it go to YouTube Fucking hilarious. We're gonna talk about that too in a second. I want to make sure I defend myself for losing We were putting the tub up so Adams on the top of the ladder and me and was you Doug Were you helping with those you and Taylor? Oh team me and Taylor We were pushing it up to help them and it's really awkward and so I'm looking I'm not looking at Adam I'm kind of looking away because I'm the way in position and all of a sudden The the tub is out of my hands and I hear and I hear Adam That's the sound you made it was like Body hit knock the air out of me and I look over and Adams kind of on his side Yeah, I caught the end of it Adam with his hands and his legs up, you know in the air for us. What the fuck for a split second, dude I'm like, oh fuck. We have we're gonna have to get Bradley Martin to be our new host Opinionated but you but you you didn't break shit. I didn't you're way more resilient than you want to know It's funny because you fell from a high position. Well, no, I fucked me up I my left side of my back is swollen I definitely have not been able to train it hurts to twist like I'm definitely it got me for sure I'm I don't think I did any structural damage. I don't think I broke compressed cracked You feel like bruised the shit out of it. Yeah, I think I bruised my really yeah I think I'm gonna bruise my ribs and you fell right on your side, right? Yeah, it was like side back, right? So I had I was that's more because had you posted with your arm that might have been better You know what you know what so yesterday? What was the most sore? How funny is this was my core? My abs because I must have braced so hard before I hit I must have tensed up super hard and then taking that knock the wind out of you, right? Yeah, knock the wind out of me just a little bit not real bad and it reminded me so I wrecked my ATV I was Hitting tabletop jumps and I was racing I was driving my buddies and my buddy has a twist throttle and I have a thumb thought I'm just so I'm not used to it and I went into the jump and I Yeah, they got a lot of power so it pulled me back and when it pulled me back The natural reaction was a grip down on the throttle and that I gripped down on it and it took off on me And so I went up this jump It it already riding a wheelie into the jump So it automatically sent me in that back rotation when I hit because it's a tabletop So it's a steep ass lip and it so it threw me and so if you can imagine I was starting to do a barrel roll with an ATV You know off of a monster a monster jump and so I bailed I pushed away from it But I was a good probably 12 15 feet in the air and landed flat on my tailbone That one really knocked the air out of me But the same thing like the adrenaline from the fear in the rush of you know bailing from bailing from that Knowing you're gonna crash and get hurt That was Like the shock like a hop right up like I don't even feel the injury. I don't feel it till like the next day This was kind of like that although I started to feel this in the evening time I was like, oh fuck. I feel it today already like oh tomorrow be bad. I went but right away though I mean I was on it man. I Shit, I hit the the red light therapy for about 15 minutes before I left here Then I went and saw dr. Brink and I got in did the cryo therapy then had him do laser on me Are you taking the the turmeric for the inflammation? Oh, yeah, I took tumor. I took turmeric I have had nothing but veggies and fish and stuff like that So I've been on all the entire yeah all the anti-inflammatory stuff And I've been icing like for 20 minutes 20 minutes on 30 off 20 has been doing that like crazy So I've definitely been staying on top of it and feel Pretty damn good considering what happened to me. Well people died for falling off a fucking ladder, dude It was a time. Yeah, it was it was a nasty fall man It was it's up there with some of the better crashes that I've had in my life That the one I was saying that one actually I cracked my cock eggs which talk about that's a shitty one because they can't do shit about that So I went and saw I had x-ray I had to rush me They had to rush me to the hospital for that because I'm driving home and I don't I know I'm in pain it was a similar pain like just landing on your back like that I knew like oh it did not feel good and We're driving home and all of a sudden I lose all of feeling in my right leg and I fuck and freak out I mean I cannot feel like it went from just kind of hurting my back to we're driving home And then all of a sudden poop can't feel my it's my whole right side And so I was like go to the ER. We rushed the ER and so obviously I'd swap my back I got so swollen that it you know pinched the nerve and then it wouldn't know But that it reminded me of that fall When I went down and thinking oh god like I hope this is not one of those things that I can't do anything Because that one laid me up for a solid week. I was laid up from that and couldn't really do anything But ice and just lay around you can't do anything for a crack cock ex So I was afraid that I might have done some damage like that on this one But it was I think I just have like a slight bruised rib. Maybe it just fucking hurts It just fucking hurts for me to you buddy. I'm glad you didn't But yeah, let's talk about that ice bath challenge. Let's talk about well, let's hear your excuse You got to go twice, bro. No, no, no, so well, there's two reasons why I went Here's why I went twice because I went first, which is you volunteered by the I volunteered to go first and Which means I didn't know You know kind of what I was competing against so it's very difficult because I'm just going based off of whatever Right, uh, I went again because I want to see if I could best my time Which I did the second time I went longer than the first time But one thing you'll see and if you do special like if you really pay attention and you do study And you look at the animals of the arctic The ones that the ones that submerge themselves in arctic waters and that can stay submerged They all have a nice layer of uh, uh, you know, sea blubber, which will insulate you for trying to go Which is for ice correlate here and uh, so you don't see a lot of like Like shredded walruses or stuff like that right because They need the insulation from this from the water So, uh, yeah, it's on the mind. It means, you know, some people have weak minds because you're so mean It was difficult. I can't able to really be in tune with their body Right. I actually thought and I and I was okay with this. I had decided it was so fucking cold That when you started saying that you wanted to go a second time to try and push I was ready to concede and say I don't care to win that bad to go back in that motherfucker and yet you still wanted to go And then you still lost bro You got two times because if I got a second time I might been able to muster it up enough to go after justice time, but I was just like not having it It's fucking hard, man. It's very difficult. If I went first, you wouldn't even try it twice It's probably just probably right. Yeah, it's probably right. No, I would have I would have fought for second But uh, but you're the the the wim Hof breathing. That's all joking aside Uh, that's fucking amazing. Huh makes that big of a difference Well, you first went in before all that you did all the training. Was it different? How did it work that they have it? It's more well, I think it's more like gaining access to to calming You know your your autonomic system So for the most part like the breathing just helps you to get in tune with get connected, right? Yeah, because it honestly I didn't do any of the breathing or anything in prep to going into that I just knew I was trying to um, you know I spent some time by myself to really kind of access that again and get that calmness And to be able to relax as quickly as possible Getting into that And that way I was able to not what I did notice with you guys is you were answering questions You're you're really really tense and you're you're trying to squeeze all those answers out And I just knew that was destined to fail. So well, you didn't just beat us You dusted us like it wasn't even close Three times that I would you like six minutes or something ridiculous like that over six minutes. That's ridiculous, bro That hurt I mean, I'm not gonna like at a certain point like I was able to relax through most of it But I think it was around like the last it was like five minutes made me mark I was just like, oh shit like I'm losing like so when you got out I was gonna ask you that because I didn't really get to ask you that when you got out Did part of you get out because you're like fuck. I don't want to be in here anymore No, I got like I felt like once you got to a certain point. I'm like fuck. He's gonna go all day I could have even gone longer But what what caused me to to get out was really that like I didn't have You know how your arms go to sleep? Yeah And so my arms went to sleep then it felt like all the way into like my chest was starting to go to sleep Oh, that would freak me out. So my heart my heart's gonna go to sleep. We'll see you Yeah, I swear to God. I started to feel like I was like, oh no Like my whole body is going limp and I'm not gonna like I felt like I was just gonna slide in And then you guys are gonna have to pull me out because like I I didn't really feel any motor control After a while, I was like, oh shit like my arms weren't working my legs were getting really numb Like everything had like I didn't really have access to it really anymore So I had to get out while I still had a little bit So so so many people embossed me talking shit like it's all easy And I'm and oh I used to do that and flip on my friend a video. Yeah, exactly Send a fucking video and let me tell you hold on make sure you know the dangers of it because I don't want some asshole People can stay in there for 15 minutes the next thing, you know, we got a hypothermia Well, yeah, that's what I mean. It is fucking dangerous and there's there's the mental There's that mental side of it where like I was wanting to adjust exactly that because when he got out His skin looked burned. He was so fucking it looked like that was burned a little. Yeah my skin Yeah, it looked like you look like you're gonna get frostbite all on this perfect line across your chest and your arms Right above your nipples. Yeah Yeah, then you have to you have to really like move like it's your core temperature up after you're done So that that's all part of the process afterwards too to kind of come out of it We're gonna do one in the sauna next my bones were still cold two hours later. Yeah two hours later My teeth were still chattering I was like, dude, I think he froze my bones a little bit and they're still defrosting right now because I'm still chattering We did it at a good time though because it was so hot that day We didn't even realize till we got out and it was like it took all day for me to warm up So I did because I went first I did pee in there a little bit Just so I want to take you guys down I thought I tasted something salty familiar And then you got back in it again It's my pee, you know, I mean, it's not a big you're brand. No, that was uh, that was that was fun No, that was a that was a good time. I thought that was uh, and I'm hoping you know Ben Pekolski hit me up and asked me about the specs and how much ice we used or the dad So I don't know I'm calling him out right now So those of you guys that are listening go over there and bombard his instagram and talk some shit to him because He did uh Text me and asked me all the specs like he was gonna do it So he was one of those guys that was talking shit like that's no big deal. So I'm calling him out right now. Let's see it Let's so how did you guys feel later on the day do after that with any effect on your sleep or anything like that? I mean, I felt amazing afterwards I mean, it does. I mean it's invigorating I I've talked about on this in the show a little bit like I've taken uh, and I don't remember I think I got it off of wim Hof's instagram or fucking his blog or something I don't know where I got it, but you know, he had this little thing that like To help teach people that are like just starting to get acclimated because obviously if you if you haven't trained to do this Or focus on your breathing like justin said been connected to that Uh, you know throwing somebody in an ice bath and saying see how long you can stay in there the first time Is probably not the way you work up to this. So I was doing the shower. It wasn't just staying in there though We had to answer questions. Yeah, right. There's yeah, that was a whole nother wrinkle Right, right, which I that's I think that's what some of these guys that are like, you know We're football players and they put half their body and they're like, oh, I was just sitting in an ice bath after football practice all day Long and shit. I'm like, okay, dude. Well, fill it all I need to and guess what it was only to my waist Yeah, I mean, right. Yeah, you gotta get we were in there up to our neck chest and shoulder. Oh, I was all it takes your breath away Yeah, all the way to your it was right up to the neck But I used to do the wim Hof uh At the end of your shower 15 seconds of cold then 30 seconds of cold then 45 seconds of cold Then one minute of cold like so you do every week you progress it by 15 to 30 seconds, right? And man, I would notice a huge difference when I get out of the shower just from doing that I mean You're aside from just being alert the obvious, right put me through cold water Of course you're gonna wake up But you really do I feel these spike in energy and it's it stays with you for quite some time It's not like this shock and it wakes me up. That's a dick of man Yeah, you know, you know that we've been doing that forever, right the natural everyone used to be Half asleep and throw. I mean I used to do this throw cold freezing cold water on my face before I Go drive and it's three o'clock in the morning or something crazy like that I mean, it's something that it's just natural to do that, right? Yeah, I do that on days where I know I have to be like clear and focused and sharp for that day Like I'll take a really cold shower first thing in the morning, right? It's I think it's a smart strategy I feel mentally clear. I feel way more alert and awake like it's definitely Uh, it's and when you go to that extreme I know I feel like it you see even more of that right like if you take a little bit of a cold shower I feel a little more alert a little more awake than I normally do if I take a warm shower You sit in an ice bath like that for fucking a couple minutes like you get out. I am woke the fuck. You're woke. I'm woke You're woke, son Yeah, my favorite thing to do with that is the contrast where you go from sauna then to something like that I did that at Ben Griefel's house. That was really cool. Oh, yeah, that's a whole another level, man And you feel amazing afterwards. So some of your good spas will have that right so or you've been up now to Refuge is like that. I love that. That's my favorite thing to do too Although I can only handle about three rounds of that and then after about three rounds It starts to like I can feel my systems fatigue So that you know, that's interesting. It is interesting. I notice the same thing. It's a good point You know, well think about it if it's like any other system of the body, right? You can fatigue it and you and if you overtrain it like You're I can tell after about three rounds of hot cold hot cold plunges like that and It's definitely working my body and my body normally tells me right about round three that okay, Adam No more of this or else you're probably gonna push yourself too far I even almost feel like if I keep doing this I could get sick because I just feel war at war down You can train this system because you can get better at it and then think of all the other things that your body ends up Becoming stronger with because you've strengthened this particular system think of the carryovers It's not that different from building your cardiovascular endurance or your strength in the sense that you notice all this carryover to other parts of your life When you strengthen your body's ability to acclimate to heat and cold You also get all a lot of this carryover It's a it's a it's a system of the body and it's something you can train and exercise I'm a firm believer in it because I've experienced it myself In my opinion like so and I think about things we always talk about paradigm shattering things or think game changers for us As far as I used to get sick all the time all the time I used to get sick and the two biggest things that have made the difference. I feel personally for me One was starting the hot cold training and and incorporate that because I'm pretty Consistent with that not a month goes by where I'm not at the refuge or I don't find a Hot cold plunge type of situation where I can do that or I mean even when we were on the cruise We were just on we signed up for the sauna and there and I was doing the sauna then cold shower Sona cold shower. So I do this quite a bit That that and then You know increasing my my veggie target. So making sure that I'm getting sick and because six to eight servings is tough I've now introduced, you know, the green juice from organifi and using that. So those two things Uh have been the biggest game changer for me for like warding off getting sick I yeah, that's interesting to put that together because like thinking about all the times I actually did get sick It's either I mean, obviously I've worn my body down like stress wise Usually it's like it's this build up of like all these different days in a row the string of days in a row I've just been constantly at it at it and then there was a shift in either temperature Environment or something drastic, you know, like that like did this to my body to where like I was trying to react To some some new stimulus and it was like put me out. Right. Yeah. There's there's definitely something to it I don't know if there's necessarily any science to support it yet, but The anecdote is strong enough, right? Yeah, how many times have you heard people say Going from, you know, too too much contrast. I see the heat When you think about it, you say there's no science, but it's if you break down the real basic stuff I feel like it's it's it's almost obvious. Think about it. Like well what I mean by no science Like I don't know if they've done a just direct right direct. Yeah. No, no, I get I know I get what you're saying but I mean, there's plenty of stuff to point that you know Strengthening any of your body systems are is going to have carry over to Aiding and helping other ones and weakening or not training a system is going to hinder some of the other systems I mean, that's just a bottom one. They're right. You're right You're absolutely right that there are some things that are really fucking obvious That we don't need science to you don't need a specific study to define No, like if I'm going to go to the doctor and I have an ailment and I asked the doctor Hey, does my diet affect this and the doctor says no, we don't have any studies to support it Like I know common sense says that how I eat is going to affect anything So no matter what ailment I have I can probably make it I can probably approve upon it By adjusting right, it's probably not going to have that virus You know what you eat may not affect that exact virus But the systems of your body that help fight off that virus and regenerate new cells and Make other you know, I'm saying like that does a lot to do with nutrition So why wouldn't it aid in that and so to me those types of things just are you got a the frustration I had Going to the oncologist with my family member who had cancer and to For the oncologist to say Specifically nothing you do with your diet is going to make a difference. So don't even don't even worry about it Eat whatever you want I'm sitting there like are you I want to rip my hair out of my head like I can't believe And then you have to kind of debate, you know with the oncologist after you leave like, okay I know they said this but you can definitely Help with these types of foods and it's bullshit. It's absolute bullshit. You're right There's a lot of obvious things that we don't need studies for and you're right This is definitely one of them Well, and this is again going back to and I know what we built and started mine pump on was that message of You know the supplement industry and how they promote things and it's just like it's not that we're saying that supplements can't be used And they're not beneficial. It's like there's much bigger rocks to address and in my opinion is is getting each one of your systems Operating correctly and optimally if you can do little things whether that be getting sleep Exercising properly not pushing the body to failure all the time, you know eating balanced meals If you can do some of these things not eating in a cork surplus all the time, you know All the all these things are going to get each one of your body systems Running more properly which that is going to aid in your fat loss journey Or muscle building journey more than almost any supplement out there. It's true And there's also this there's also this shift in thinking in the sense that We identify systems of the body When in reality, it's a system right it's one really is so when you go, you know, you have an element and you think Oh, I have an issue with my bones or with my kidneys or with my heart or with my, you know, my nervous system We isolate different systems of the body and think of them think of them as being autonomous and doing their own thing when in reality It's not it's all one System even though we I you know, I know why we divide them up because that's how we learn specifics about them But in reality, it's all one it's all one system. So if you have You know some a symptom that's being expressed in one symptom like a neurological disorder Well, I know that optimizing all of my systems Uh is really optimizing the one system that encompasses even this, you know, this nervous system issue or whatever So that was a big one for me is just looking at the whole thing and saying wait a minute It's not one. It's not piecemeal. It's it's all one if I can work on the whole thing Then it's all going to work better regardless of what and I think when you understand that and if you're somebody who's just Here to lose weight or build muscle, which is a large portion of people you start to prioritize Uh a little bit different. So instead of getting so hung up on the latest and greatest thing to do or take It's like what are some things that I can do already to improve one of my systems? And like I gave the examples of you know, the sleep because that's normally one of them It's like dude if sleep and stress are Major things in your life right now and you're trying to lose 15 pounds Like you want even more than probably you're working out Will benefit is actually addressing the stress addressing the lack of sleep addressing the these types of issues counterproductive but when you Really like dive into that and you see all the benefits it provides and you already being in this really High state, you know like adding another element of stress whether it's physical stress What is that really going to do? You know for your current state where you are right now Like if you just mend like think about what that will do for your metabolism and all the rest of the system Think about this way if you think of a human person a human body and everything that it encompasses everything from their mind to their Whatever everything right and then you list the most important things That will determine the survival and the Flourishment or of this particular human. What would you list? Okay, you would list uh sleep food Shelter water Breathing like what are the things that you can't do without as a human like the most important thing right right? Okay, now just optimize those right and you've taken care of almost everything like breathing How long can you human go without breathing right? You need that that's awesome. Do you think that? Optimizing how you breathe right could influence your your health breathing. Yeah, you better fucking believe it In fact, it's one of the most important things because breathing in fact is essential Same thing with just eating and just moving and you know Your state of mind like these are so much more important than all these little little tiny things that we try to place importance upon We almost dismiss all those things. We don't even think about them But but we know they're super important when you start to think of the body Um as a whole so just interesting stuff by the way talking about the green juice You know what I did with the green juice because it was so hot is I made uh, so Uh, the one thing I don't like about the green juice And I'm it's kind of tongue-in-cheek is it tastes really fucking good So it's like you want to drink it all the time So I made it into popsicles. I got ice cubes and I put yeah, and I put uh popsicle sticks in there And then pull them out and it's freaking hot and that actually tastes good. They're really good Well, I mean the drink tastes good. I wouldn't think to make it a popsicle. Well when it's cold It's even better. Oh, I bet yeah, so I'll just do these last couple days I was just doing that. It's hot and I'm like, all right. It's good for me. It's been it's become a staple for me I mean I just Right now too, uh because I'm not trying to I was on the build and so then I was eating quite a few meals So I'm not eating that many meals right now a day And so it's even harder for me to get all my veggies in so it's pretty much just become a regular I'm drinking that every day right now, but I enjoy it. It's refreshing. It's hot. It's good It tastes good cool. It's shaking up a little bit. I it doesn't take much so minty fresh. I'm a big fan. It's good Bring on the organifi part This clause brought to you by organifi For those days you fall short on getting your organic veggies or whole food nutrition Organifi fills the gap with laboratory tested certified organic superfoods to help give your health the performance the added edge Try organifi totally risk-free for 60 days by going to organifi.com That's or gani fi.com and use a coupon code mine pump for 20 off at checkout First up is alex sald 99 How does one know if they're able to eat intuitively and still reach their personal body goals? What a great question. This is a very good question You know, I like this question Because of all the things I've ever said on mine pump easily the most misunderstood thing I've ever said is All in regards to eating intuitively. In fact, I have clients that I coach, uh, you know, virtual clients And they'll still be like, oh, I ate intuitively yesterday And I'll look at their nutrition. It's like I oh, I was at a party. So I just ate intuitively intuitively It's so they like burgers and fries. I ate for my cravings And so people confuse eating intuitively with just not giving a fuck or eating whatever they want It's not the same thing so number one Okay, and eating intuitively you have to understand eating intuitively is is being connected To your body being connected to what your body just can we start before you go on and explain this too? Because I think this is another thing that people misunderstand This is a there is a very very very small In fact, it's probably right up there with what we talked about the other day on the show about How many people are actually billionaires and make a hundred million dollars in companies? This is up there. Okay. This is like the one percenters, dude There's not a lot of people that can truly truly intuitively eat So I want to I want to put that out there as you explain this not right off the bat It's it's it's more ever. It's well. No, it's not it's no different than here. Okay eating intuitively Is not as hard as being a billionaire It's now it's not as it's as common as being a billionaire right now Yeah, fair enough, but it's not as hard. I could I could teach people to become intuitive with their diet Way easier than I could ever teach people to become billionaires or to be or build a 400 pound bench press or a 500 pound squat or anything like that. Like it doesn't require Those levels of genetics and stuff like that. In fact, everybody has the capability Fair enough to eat intuitively the the problem is Is that in today's modern life? We are taught not just to not eat intuitively We're taught to ignore Our bodies to the point where if I tell someone to do anything intuitively They have no fucking idea what that means. They have zero idea Nobody knows what real hunger feels like because we eat on a regular schedule Breakfast lunch and dinner and if you're in fitness even worse you're eating every two or three hours If you're trying to gain weight you ignore the signals of feeling stuffed or bloated or I don't want to eat this So you end up becoming robotic about it If you're trying to lose weight you ignore the signals of hunger and cravings and needing variety And I'm just going to force feed myself this particular food or whatever if you're um, you know, just a regular person The only thing you you uh eat intuitively on is your emotions So it becomes an emotional thing like I feel like eating, you know, this is what people will say like What do you feel like eating right now? Um, let me think what do I feel like eating like? They're literally they're not so that's not intuitive what they're feeling like doing is they're going in their Emotions and thinking like what's going to make me feel happy. This is how this is really easy If you okay, how does one know if they're if they're able to eat intuitively and still reach their personal goals If you have to ask it's not you So that's a pretty simple one because I I think of intuitive eating is like, uh, you you have You have trained I think to get yourself in shape and tracked and paid attention to all these things and connected the dots In other words, you've been practicing. Yeah, you know playing the game for a long time decades Yes, before somebody just walks away and says I don't I'm not gonna cause even then I mean And you bringing up this point a lot like as far as like how much education needs to be established before you can even Think about sort of removing yourself from reading labels and understanding Um, you know what macronutrients, you know, I should balance out and um, you know about how many calories I should fluctuate, you know throughout the week and you know here and you know What's my body composition and like there's just There's a lot of of due diligence that you really need to consider before even bring up this conversation Yes, and here's what you're what you need to understand is that your body uh is It has the capability To tell you exactly What you need when you need it. It's there the signals are actually Finally tuned through hundreds of thousands of years of evolution humans knew Instinctively when they needed to go lick a rock for minerals and salt right when they needed to eat certain plants You see that with pika you right? Yeah, exactly Uh, you when they needed to eat uh go hunting and eat me or when they could you know forage more or And it would it's all finely tuned. It's all there when they needed to drink milk water None of them had schedules. None of them carried food with them. It was all there But they were in touch with their body. So before you can even think about eating intuitively You have to like erase Uh, how you've been living by becoming more in touch with these things So there's a few steps that I recommend to people Uh to get themselves to this place now for number one You have to you don't have to but it's it's For the most part most people have to completely eliminate All processed and highly engineered foods. This is I think you have in my opinion I think you have to have gone through an elimination diet at one point in your life before you can Otherwise How can you have ever said that you've truly pulled these things that and that's just the common thing Well, how do you know how they affect you right? So that that's all part of the process of being aware And so like those these various stages that you can take towards intuitive eating but definitely Being aware of how each one of these Food groups affects your body and what kind of signs and signals it provides is so paramount Yeah, I'm totally going to get there. So you start by eliminating all these processed and engineered foods Now here's why not because they're not healthy for you. They definitely aren't healthy for you But the reason why we're eliminating them to become more intuitive is because These are foods that are engineered Uh by humans to hack your body's Systems and signals they're designed to make you crave more eat more and to want more They're engineered to be that way So you can't trust your body's signals when they're being hacked by these foods. This is a fact Okay, so there are flavors available in combinations Available on the market at every store that you would your body did not encounter when it was evolving these signals It's just the fact like the sweet and the salty and the texture and the chemicals and the preserves and the colors All these things influence your body's Signal systems of signaling and they're hacked. They've hacked you so so much That unless you remove them, you don't know what you're reading you're reading something. That's totally hacked So that's number one number two Then you go into an elimination diet where you eliminate common food intolerances So that you can see how your body reacts to them when you start to reintroduce them When the reason why this is important is you want to make associations with food Aside from the emotional associations and the way they taste because those are the only only two associations that most people have Is how they make me feel emotionally. I'm happy. I'm eating this cake or whatever and it tastes good There are other associations that we ignore like my digestion My mood my skin my, you know, you know bloated like all these other things energy energy like one sex drive There's so many there's so many things exactly once you can connect those dots Then you make those associations and before you know it Your body you will start to learn to appreciate those foods for different things that you normally Weren't paying attention to the third thing is and this is for healthy individuals learn how to fast The reason why I'm saying you need to learn how to fast isn't because fasting is good for you Although it is you got to learn that signal that what you used to think was your hunger signal That's it. You got to go without yeah, you got to go without and I and and I'd say start with a You know 16 to 24 hour fast, but then when you get good at it go for like three days Of a fast because you will become much more in tune with what your body really needs When you go without totally for a long period of time and then the other thing is when you're eating Slow the fuck down Chew every morsel one of the most mindless things we do when we we do in our lives is eat There's almost nothing that we do that says mindless and is easy is eating think about it this way When was the last time you ate at a quiet in a quiet setting without your phone without tv Without movies without music nothing It's almost never nobody ever does that if they are by themselves when they eat They're on their phone or they're watching tv or they're watching a movie And so it becomes a mindless activity to where i'm filling up the space while i'm watching this particular thing You have to do this and by the way, that's okay once you become connected to your body But right now it's not if you're in this particular, you know phase of trying to become more intuitive Find those times sit down. No distractions. It's just you and your food Don't drink anything with your food so that you have to chew it And literally pay attention to the way the food tastes To how many times you need to chew it to when you swallow it to how you feel And stop eating when you feel uh when you're when you're satisfied not when you're stuffed That's the other thing you want to pay attention to is that many of us are taught to eat till we're stuffed So those steps that i just outlined right there will take you so far, but it takes a while I'm not going to lie to you if you're really training to the point where and you pay attention to this and you make this something that you're Conscious of like okay. I want to become more intuitive with my eating if you're really really good You might be able to do it in half a year most people are going to take a year or longer No joke it takes that long because it is such a we we have Unlearn this natural system uh with our bodies to the point where when i get people to do this It's like they're figuring it out the entire time But once you get there dude, it doesn't end at least in my opinion. I mean I'm still piecing little things together about stuff about myself I mean even even to the yeah, I don't think there's a goal. I don't think it's like We were we were just talking about the how the hot and cold showers and the green juice like these are things That are still unfolding and revealing themselves to me now like wow I've it's been and I've needed what you need is you need enough data right you need enough consistency of to be able to say for sure that oh wow When I when I eat all my veggies consistently for long periods of time I do stay much healthier and then wow when I do miss that For a long periods of time I do tend to get more sick and that needs to happen to me not once not twice But that's happened now enough times where it's like okay now I can draw the conclusion and that's what it is So it takes time to do all totally and by the way This is this should be your goal and you can have this goal of becoming more intuitive and Learning to read first of all learning to read your body signals and then learning to eat according to them While you're following your goal of trying to lose weight or gain weight So it's not one or the other you can track you can have macro targets and calorie targets and say okay I want to lose weight. So this is what I need to eat. This is what my coach is trying to do And at the same time learn how to read your body signals and learn how to eat more intuitively In fact, it's probably more effective to start that way. Anyway, we always recommend people Start out by tracking my client Andrew who was in here with uh, I'm working with Andrew right now He came in here when we did the trainer episode He's at a point now Do he tell he's like tripping out he's like dude I walk around With a six pack like all the time like and I'm not even trying He's like I used to have to work so hard to get lean And then I get out of it and he goes now I just kind of maintain this and he's like it feels almost effortless now I've been working with this guy for months and months and he's also a personal trainer So he he accelerated a lot faster than most people would but it's it's it's really a trip So it should be your goal because if you want this to be a lifelong thing where You know you're fit and healthy And you also don't want to have to stress about it all the time because let me tell you If you're if you're exercising diet become it's added stress on your life It's not going to last very long It's going to become a short-lived thing and it might actually take away from your quality of life And I know we've spent a lot of time on this already But I do think it's important to note this that you know This person has a personal body goal right now too And that's really tough if you have like extreme goals Or let's say I want to lose 30 pounds of body fat or I want to build a bunch of muscle Like you need to be pretty comfortable with your physique kind of where it is and that like that's a part of the reason why too I think it works so well for solace He is he's broken through those old insecurities when from what he had when he was younger that He's very comfortable in his skin. He's very comfortable as a physique Sure as there's times when he wants to be a little bit leaner than others So he makes a little effort towards being more disciplined or restricting or kicking up his activity level or whatever But for the most part is always intuitive a lot of that comes with Him not having these huge body goals. I guarantee if you were to ask him, hey, sal Do you know get up to 240? I guarantee he would probably want to be able to track in order to do that because that's just a major goal To try and achieve that without really putting the numbers and the same thing would go for somebody who has a major Physique goal where they're trying to change quite a bit. Yeah when you're extreme It's it's it's a little different But like I said if your goal if you have body goals, you can do it at the same time You can kind of become more intuitive while tracking while adding things up while and if anything Your if you as you become more intuitive with your tracking even if your goals are extreme They will help you in the direction to become more efficient and effective with what you're doing So even though you may be doing things like adam said if you want to be a 240 pound You know monster in the gym or get super shredded beyond what you may be optimal health If you're intuitive about it, you'll be able to navigate through it And make better decisions along the way anyway, so it's not something you have to put on the back burner It's something I think you can do no matter what but working towards it. Absolutely Quick commercial break you guys we keep getting asked all the time. How can I support the mine pump family? Here's one of the best ways you guys can you guys love that chimera coffee that we have Chimera coffee with a k you go to chimera coffee dot com Put in the discount code mine pump for 10 at the checkout if you guys have not tried ben greenfield's new bars out They're fantastic. If you want some go to ben greenfield fitness dot com forward slash nature bite Put in the code mine pump and get 10 off go check it out Next up is nih 32 if you were a head coach for a football team, how would you run your team? Would you be physically demanding and risk injuries or would you take a different approach? Can you tell which one Justin? I Just think about this because of the way that I went through the entire experience and all the different levels I only made it to the college level, but um, there was definite distinctive difference with You know the mentality, especially with the head coach position where I mean they want to Establish this mental discipline and and I see this a lot on you know kind of the younger level Where you know just trying to herd the kittens, you know and get them all to really buy into The the team dynamic and getting everybody to sort of Put their their best effort out there on the field They they tend to abuse that and then they they ramp up the intensity way too much And you know, this is always something for me going back and reevaluating You know kind of how I went through the process Like I totally would go back and tweak and modify things to where You know kids got the most benefit out of it also saw the best result. So It's it's it's a very very much You're setting themself. You're setting all these potential athletes up for Problems they're gonna they're gonna hit as they as they mature and they get further along in the process. So For me, it's I mean it's always about starting off on the right foot And to to be able to establish The the way that you should properly train with recovery as an added element To be considered is is paramount. It's it's something that's crucial For kids to understand that You know, I'm gonna put this amount of effort in place in this situation And then I'm gonna build off of that and how can I build off of that by frequency volume I mean this applies to skills this applies to you know, developing strength developing power They all fit in the same formula. So For for you know, this to be an argument whether or not, you know, they should They should just blast their their athletes to to the nth degree to me is silly. It's it's it's it's dinosaur It's an old it's not it's not the old I mean some people evolve from that though, right when you agree. I mean, I don't think they are all still Fucking there's a lot of there's a lot of that still there's probably at the lower ranks There's a lot of that still and and you know, it's gotten better the education's gotten better, but um, I think that um And and I can understand this is from a coaching perspective like you want to You want you you want to establish mental discipline? So Endurance is always one of those things that is overly exaggerated like or it's overly emphasized. I should say That that shouldn't be the the utmost goal. Like you can you can achieve You know that that type of an endurance like within the game In less time than I think that coaches realize it's way I tell I tell people this all the time We can move we can move our vo2 max daily And you you cardiovascular adaptation is is like takes two weeks. So it doesn't take very long Obviously, those are all arbitrary numbers But I mean it does not take nowhere near as long in comparison like your other adaptations like with Muscular adaptations. It takes something goes fast, right? Yeah, you can manipulate. Yeah, you can manipulate cardio really quick So I think it's I you know, I would answer this the same way. Justin. I think it's we we kind of crack on sports teams all the time that actually are Reaching for crossfit as their tool to get their athletes in shape. Yeah, you see a lot now Yeah, so the ones that are doing that. I think that's silly. I like Justin saying you could you would you would phase your coaching out I I I were the question different I was reading it like what kind of head coach would I be and I was thinking in my head like all the different types of Coaches out there like who am I more like and I think An example if you've seen as we as we stand tall or as we stood tall That movie with it's a it's the movie about The dailess owl team That first intro to that movie. I think the first five minutes is totally my style Of leadership and how I would probably coach a football team I get chills. I watched that the first five minutes of that show like so many times because I think it's such a powerful Way of leadership. Yeah, um, and I especially like with uh, young football players Yeah, there's definitely a simplified method that I think that they struck a chord with because when you're when you're dealing with youth and then even like high school level and then kind of getting into college like the more simple and the more structure of Like really fine-tuning the skill To to make like only like four or five plays. We just mastered those four or five plays So this is like for kids that are developing. This is I think this is this is the way to go as a coach To really just like really sharpen What it takes to to make that run the most efficiently and then we build off of that So we build off of that the next level. So now you got your you're open to more responsibilities. You're open to more Um, communication, you know from other positions on the field, but like for now Let's let's keep these kids like really focused on what can improve You know, they're one very skilled position. What's the what's the quote by brucelly? I fear not the man who has practiced one 10,000 kicks once But I fear the man who has practiced one kick 10,000 times right mastering the fundamentals. That's it. So here's the thing like what's the ultimate if we're going to be honest, right? What's the ultimate goal For a coach Is to win? Okay, that's it like the that's the ultimate goal is to be a winning coach with a winning team The one thing that can prevent a team from winning more than all the others is injury Injury will fuck up a team more than anything else more than I mean if you have your players are all hurt You're fucked. I don't care how good your your your program is. I don't care how good or whatever Everybody's hurt. You're you're fucked. So step number one is keep your players from getting hurt Then number two is improving the performance. It's literally in that order In fact, when I've trained young athletes if we're in the off season That's when I push them when we're in season That's when I step back and I'm like, okay in season My job is to keep you from getting hurt and once I identify it, you know imbalances I correct them And oh, this is a little tweak. Let me fix that and your back hurts a little bit. Let me help you there That's pretty much it. So There is no there is no trade-off like I think I think this question kind of implies like You push harder, but then risk injury But then you get better performance or you push less hard then you don't get injured, but you get less players not true Yeah, the most performance you'll get out of it if anybody let alone a team is by the appropriate Approach which is the one that doesn't injure them and maximize it right? I mean, it's just like what we talk about with training the body It's no it is training the body. It's no different. It's just a different adaptation We're talking about football, but it's no different than how we speak about Building muscle or burning fat you want to do the least amount of work to elicit the most amount of change You're just flirting with that line a little bit more when you're talking about athletes like this because You're trying to squeeze some endurance out of them But it's exactly the same thing you still want to Approach their training very strategic and the way you coach them the same way So it would be that's why I went just an answer that way I'm like it's we're all going to answer the same way because it's the same way We would treat a client who comes in and wants to lose 100 pounds You wouldn't scream at them and and sure you could yell at them like biggest loser style and get her to lose the most weight in one week But you know, you'd be fucking her in the long term. Well, yeah, and this is why I mean from the athlete perspective Like me going through the process it was like They tried so hard to develop Heart like who has more heart right who has that that mental drive who has that discipline to do Things when you're in Adversity, you know and when you're in these sort of positions where you have to overcome and like football is like one of the the ultimate Uh displays of how to overcome adversity real time and you know besides like combat sports and those types of things where it's like You know, you have these immediate things that uh, you know, you have to you have to like figure out like and problem solve like on the fly and I think that I mean it's a critical part of the game and it's definitely something that needs to be considered However, like you said like a lot of that needs to be expressed in the off season And now like it it has to be more of a mental focus like And less of a physical demand going into the actual performance of you know, the game And so we're trying to preserve the body, but we're trying to challenge the mind We're trying to sharpen our ability to problem solve And and do all that you can do that without like just grinding them into the ground Right again That's going back to the analogy gay would train the client who needs to lose 300 pounds Like you want to push that you want to push them towards their goals Yeah, but you want to do it in a very methodical way. It's not just I mean I absolutely which is how a shitty trainer would take over that a shitty trainer handles A client the same way a shitty coach handles a team like I mean, it's the same it's the same very reflective Right. It's like oh I could just I could just have these kids show up to double days and run them till they all throw up And then push them till you know i'm saying and you just keep adding time and pushing them more It's like yeah, okay. Well any but a monkey can do that, you know, they don't need a coach for that Yeah, they don't need a coach for that. What what they need though, what a really good coach It's lazy. Yeah, right would be would be challenge them mentally challenge them on their responsibilities Ask them questions, you know, if this then what right, you know, and like really Get them sharp on on their answers and their critical thinking and you'll do well Next up is that ch man 19 our plyometric exercises more beneficial than isometrics Which is better for sports powerlifting and weekend warriors. Good question So, uh, they're both different. They both give different benefits, but I guess the question is a you know, if you had to pick type of deal I'll tell you what I'll tell you something right now isometrics Has way more applications than plyometrics a lot more carry over way more ice. I can Isometrics will affect so many different facets of your performance And your physique Plyometrics will affect a few uh, or less I should say than isometrics isometrics are also safer Um and can be performed with varying degrees of intensity Plyometrics can be applied with one degree of intensity. It's all out explosive type of deal Um isometrics, it's funny to me because they're so Especially today, although you will see it's starting to it's going to become a trend isometrics are Super underutilized and uh, you know, they just don't get nearly as much credit as they deserve There's very little individual techniques that I can think of That will give you more bang for your buck Then proper isometric training degrees of strength increase on both sides Yeah, and people think well of isometrics is like one You know like oh isometrics. I'm just gonna squeeze my pecs now each Each range of motion you can perform an isometric You can if I if I'm throwing a baseball I can simulate isometrics in every piece of that throw With a tool like a stick or a wall or something like that Um bench press deadlift throwing jumping all these things isometrics gives you stability Plyometrics does not give you stability. In fact, if you lack stability, you don't do plyometrics Justin you're saying it's a it's a 15 increase both ways both eccentric and centric. Is that what the 15% is? Angular so angular. Yeah, so if I do isometric here. Yeah, then I'm gonna get strength from 15 to 15 in both degrees Oh, got you. Yeah, so specific. It's regenerally specific. I mean, it's pretty angular. Yeah specific Oh, I get what you're saying right, but yeah, it'll it'll sort of irradiate and carry over into yeah those varying degrees 15 degrees both ways Yeah, but yeah, I mean like plyometrics definitely have their place. So it's not like Um, you know like in any case like I think what they're also asking is like so the weekend warrior versus like the athlete versus the Powerlifter, you know that kind of thing like what has the most application So, you know your weekend warrior I would steer more towards actually the isometrics as being like where we're marketed mostly like P90x and we're marketed all these types of like super intensive types of Training when we're doing body weight, but it's mainly plyometrics being the focus But they're not real plyometrics. They're the way they do them on those programs. Yeah, just to make you tired I was gonna say Plyos for my sports isometrics for my powerlifting and weekend warriors If I had to divide them and and and do that right like who would I because You could argue either way and anybody who's saying hearing us talk all great about isometrics Uh, for sure you're gonna get mad if you're training for sports and we neglect saying plyometrics because You're going to be able to argue the carryover not just from the explosiveness central nervous system training But also the cardiovascular endurance that you're going to get from the plyometrics that you won't get from the isometrics So the carryover to that for the Sports I could see someone debating that so to me isometrics wins all the way across except for in the sports Well with plyo though, are you really are you really working your cardio because that's more central nervous system response It's a few more central nervous system But you you can you can apply it in ways that can be can include cardiovascular. Maybe maybe I mean, you know, here's the thing Here's here's more than isometric for sure Yeah, it depends because I can go I can I can definitely build Strength endurance which will carry over to a little cardio, but here's the thing Yeah, but what you think about which one's more applicable to like sports where you're moving multi planes Well, that's what I was gonna say like how many It's a very small category of people that I would even apply plyometrics to like Most people how many groups of people would you even have them try a plyo? You know, I'm saying only athletes That's it, right? And only only ones that are pretty well trained So that's why I say does the plyometrics definitely not apply to the weakened warriors or the power lifters isometrics 100% applies to those two and you could debate Plyo and iso for sports, right because that's why I felt like you have to throw plyos in there For the sports person is saying that that's better potentially for that Although isometrics absolutely have their place arguably in there too and in a very close second But for weakened warriors, like I definitely think weakened warriors don't even need to include pile The benefits that plyometrics give which I know everyone's seen all the studies and the marketing bullshit that you've all read It's it's for a weakened warrior There's a lot of other things I'd rather have you focus on that I think and talking about isometrics I can have you do isometric holds that are going to work on your posture That is going to give you way more carryover change your life for the better Way more than teaching you an explosive box jump, you know big time with that because what you're doing with Plyometrics if you already have like which by the recruitment patterns Like if I'm I'm I'm basically the highest form of expression of my body like I'm I'm I'm Doing now By doing a plyometric, but but I'm doing it with poor recruitment patterns So I'm basically heightening my poor recruitment pattern to the nth degree Right versus like if I could if I could just slow down and focus on You know compartmentalizing each part of the movement with isometrics, you know I'm going to be able to see discrepancies. They're a lot More distinctively to work on and I can and I can work on that versus like I'm just going to throw my body into into the movement with shitty form This is my metric the beauty of isometrics is you can apply it to anybody. I mean when I say anybody I literally mean from the extreme extreme extreme beginner The injured person the person with compromised movement In fact, I would probably start with isometrics all the way to the most advanced athlete Could I apply isometrics? It's it can apply to everybody, you know, it's so moldable plows or not Justin talking about the plyometrics on that it makes me want to climb up on my soapbox for a minute because I This is one of the things that used to drive me fucking crazy about the fitness industry and the a lot a lot of at home programs Uh, I have taken this and have definitely gift wrapped it Fucking hundred different ways and sell the shit out of it and plyometrics really I'll tell you right now Don't really have a lot of a lot of place other than training some athletes If you're not training an athlete and they have really marketed hard towards weight loss You know who I see do plyometrics I you know, I never I rarely ever see an actual athlete doing plyometrics The person I normally see in the gym doing plyometrics is the really overweight person That is trying to lose body fat because they've been someone's fucking put a study up Or showed something that shows how much more fat you burn when you do plyometrics And so now you got all these people jumping on boxes and doing explosive movements that have poor recruitment patterns that have Terrible proprioception that have no business doing those movements But are doing it because they read somewhere or saw something or got marketed to this way I don't think I've ever in a gym. I don't think I've ever seen anybody do a plyo properly I swear to god like maybe once or twice, uh, but I almost never Do I see someone do apply the way people do plyometrics is they do them cross to get tired They do them cross, you know, they'll jump jump jump jump and in between sets and I'm going to do this other exercise right afterwards And it's to get really tired a plyo is similar to Think of it as you're you're just practicing to explode. You should not feel Tired and fatigued you shouldn't feel like your legs are going to fall off by the time it gets that point You're not you're no longer getting benefit from the plyo. It's literally you should feel strong and fresh With every rep and then when you start to feel fatigued It's time to move on and do something else because now that you have fatigue You're you're losing any potential benefit You can get from the plyo and that's that's really the truth. I think most people should stay away from plyometrics unless you're super Uh, you're pretty advanced. You're an athlete like adam said isometrics everybody or if you have unless you have Specific goals, right? So maybe you're not an athlete completely but then for some reason you really want to increase your vertical And so you're you're working on that or you you really want to increase specific Yeah, you're yeah, right for if you have you have goals Or you're an athlete other than that it don't belong. Let me ask you guys this question I don't even know if the study would exist, but I'd love to see it Let's say you took a bunch of everyday regular basketball players And you divided them half and one half You had them do I already know you're going or one squatting barbell and the other one just do squats Yeah, the guy doing squats is gonna see it's gonna get more way more. They're gonna get more vertical Well, you know now let's take it as that's such a great well that I'm an example of this and many kids I'm sure that did this made the same mistake I did was I grew up in the era of the jump shoes strength shoes strength shoes were Came in during my time in high school playing sports and absolutely we all bought them We all had them we all fucking trained in them We all had these big platforms and basically your heel was suspended off of the ground just so people know And san jose state actually I saw this year All these rupture to kill each other San Jose state did an actual finally did a study, right? So the funny part is these shoes were around for many years And they were a bunch of bullshit and tons of people I mean somebody made millions of dollars and tons of people have tried them and used them Shit, I bought them and there's no real direct studies on them and there is now I know there's probably plenty now and I remember going to san jose state maybe about I don't know 10 years ago And in their kines department reading a study the professor there actually did a study on those shoes and compared it to squats So like you're saying so basically plyometrics comparing them to squats and yeah, the squats absolutely destroyed Blewed away. Yeah jumping around on so I'd like to take it. I'd like to take it a step further And have one group do plyos and one group just do Proper full range of motion when I say full range of motion I mean isometrics from different ranges of motion isometrics I would venture to say The isometrics would perform a little bit better. No joke. Plyos are really good in combination with other shit by themselves They're actually should be studies on all this because this is and I would really love to Promote that because I mean that's how my brain works I'm like if I could if I could hyper connect to different angles of this movement Like really what it is is you're you're you're accessing and you're telling your body Like I need to produce this amount of force right now as quickly as possible You know, what's the first operating system with that? Tension tension. Yeah, and it's also, you know, it's neurological You know, so you need to be able to to to provide that stimulus And that's not coming just from you know, obviously you have to have access to the strength of it But it really I mean you're commanding that and so you have to be that connected to Your central nothing else. I know that off the top of my head other than isometrics does that right good point Quick commercial break. Hey people ask us all the time how they can support mind pump. Here's what you can do You can go to www.brain.fm forward slash Mind pump and get 20 off brain fm for meditation or focus You can also go to audible trial.com forward slash mind pump and get a 30 day trial plus one free audio book Lastly, you can go to get nature blend.com forward slash mind pump and you will get a discount on ben greenfield's cbd product Trev lucy, is there any friction between you guys because of your different lifestyles and personalities? No Fuck these guys not at all. I don't think I don't we and we've talked about this before I mean we argue in debate sometimes. Oh, absolutely. Well, yeah, but this is usually me and you adam Is there friction though? No, it's not friction. Have you ever left work upset? Mad at me. Have I ever left? No, I've left thinking like Fucking asshole No, no, you know, it's funny. It's who did I ask the other day Taylor because me I don't remember what we were talking about. I mean you were getting into big old Oh, it's the first time he'd seen that. Yeah, we were getting a big old discussion debate over something and you got all awkward and left Well, so here's the thing like I know how these things work. Here's the thing and just I've been an observer Yeah, uh, both uh, both me and adam are very passionate Loud and expressive communicators So when we both have a point that we want to make and they're different or maybe we have a differing of opinions It gets louder and more passionate and it becomes a very good and we're both very good At expressing our position. Yeah, and so it just goes back and forth and I It used to make people uncomfortable around us, but I think now everybody gets used to it And they know that well, you know what and in their defense for the people that that have got to be around it for the first time or whatever It is let me tell you I have worked with a lot of people in my life. Um For sure The probably the only person I've ever been able to do that with to that to push it to that level and it's still be very Healthy, there's not a lot of people that still have because I believe that even in it We still have the awareness Of of knowing we're still listening to the other right and and exactly it's not about winning the argument really It's I'm I am actually that's a good point. Jessica's normally like, uh, you know When I advise people and like helping people with like communication with each other, right so Rule number one is to not raise your voice and not argue and not fight because that instantly shuts the other person off And they're no longer listening and there's just debating But when we actually get into these things I'm actually listening very carefully of what he's saying because I want to hear like I want to hear What he's so passionate about I know that if he's if he's Saying something and he feels that passion about it He's not he wouldn't do that like you wouldn't fight none of neither one of us would fight the other one Unless we really do feel strongly about something and so and I also and so here comes the important piece is I have so much respect For you that I know that I respect your opinion. I respect your intelligence And so if you feel that passion about it I better listen to it and even if you're you're you're wrong or I right doesn't matter who's wrong or right It's about getting to the best answer and sometimes that's normally that we're not some most times This is what happens is maybe we both go back and forth and maybe we even leave which has happened before We leave it like that. I don't know. I don't agree with you. I don't agree with you And then all of a sudden a compromise happens Where it's like a blend of what we both were kind of saying like, you know what I agree or or Someone goes like, all right. Well, let's run this way. Let's try this And then like let's visit it revisit it and see and then we'll try it your way Yeah, you're you're when you're when you're with someone when you're with a team and you're working together Because we're on the same fucking team like we'll all have the same goal So it Your ego does definitely the ego never likes to be wrong. Okay. It simply does not like to be wrong So if I'm having a discussion or a debate with a teammate and my I think the website should be blue And I really fucking believe that blue is the color and they say that should be red And they're super passionate about it being red My ego Really doesn't want to be fucking wrong Even if I and well while we're arguing The other person makes a great point and shows me all this fucking evidence and I'm like, holy shit They might be right. My ego still doesn't want to be wrong. So I may still try to hold on to my guns And so one of the most important things that I think we all do that's really good And I think part of it's with our age and experience and part of it is we're just all growth minded Is that I've done this to myself where I've been an argument or debate and I've stopped myself halfway through and realized This is my ego now is starting to speak up a little bit So I'm going to take a step back because at the end of the day, I don't give a fuck about my ego I really don't care how good my ego feels. I want the best answer. I think you're right I think honestly a lot of it is years and wisdom and understanding What you're what you're speaking upon if it's upon your own ego Or if it's upon what's really benefiting the group and I think that we're able to decipher that sort of coming into the conversation and A lot of the heated, you know Sort of squabbles it's it's coming from Usually it's coming from like two really like, you know Attractive options like these these two options like could definitely exist But one came from somebody's mind one came from another And now we're meeting somewhere where it's like no, but this is really how I see it And you're just the passion comes from trying to describe and be heard because I think a lot of times what we're doing is Um, you know, we're so passionate and in like myopic in the way that we think about it that um, you know, like It's it's hard to get challenged Mean like mid-thought right and so and I think that's why the it escalates It escalates a little bit with like the the tone gets louder the other tone gets louder Well, again, but then it all sort of like and I think for my my role in that is really as the observer is to Um, you know decipher both points, but also like interject one word in there and then you both think about it You know what I mean, and then that's like the seed that that turns into what it really was supposed to be Well, I think here's one thing that's really cool is that uh, I've never worked with a team where everybody knows when And as individuals Each of us know when it's time to lead And the rest of us know when it's time to follow and it's happened with all of us Totally I've never been in a situation like that every situation Usually what I've been in is I've either early on in my career was was following And then much for most of my career I was leading and that was it And what what I'm learning from this Is effective leadership is actually knowing when to follow as well Even if you are just the leader, even if you are the boss is knowing when you have that teammate or that employee even Who's working for you who you're just like hey, man, you lead I'm gonna do what you tell me because this is your this is your wheelhouse or whatever and we're all pretty good at that I I it's it's almost like You know the word says the the question says friction I haven't I haven't felt any friction with that. There's definitely been moments where I felt like I was leading and but I nobody was like You know irritated about it or weird about it And then there was moments where I was taking a backseat and I'm following And I'm fucking happy doing that because I know that this particular whoever's leading at this moment That's the person that should be leading at this moment It's a very interesting. I've never been on a team like that before so it's pretty cool Pretty cool situation. Well, it also it's talking about our lifestyles and personalities So I'm trying to think of like lifestyle stuff and personality like, you know Maybe the the things that we're into so I None of this is 100% nothing's caused friction But I I can share with the audience like some things that are like definite lifestyle things that in personalities that are unique and Funny and different like, you know for sure Sal is very routine about like his he likes his his gym time and his morning routine And if he likes that and if our scheduling gets in the way of that I know it throws him off and he doesn't like that. So that's him that's Import I don't I've learned not to fuck with that, you know, I'm saying it's like, okay, like he's gotten consistent Right, he's got to get his he's got to get his workout in early in the morning And you know if if what we're doing can wait later or do different time then so be it where I'm not like that. I'm I'm bad about that. Like I'm very inconsistent about what time I do it And it's not as much of a priority. So and that's important to him and I know that, you know, so I've I've learned to be okay with things like that. That's a different personality trait Justin, you you know, one of the things that's different about his personality that I've learned over over years too is like If he's if he's fucked up or there's something he needs to work on or something that he's struggling with You got to let him work it out in his own head first I can't come over and try and be daddy or tell him. You can't pry you can't pry right or pry from Yeah, like if if you if he wants to share with you or if he wants your opinion or help you'll ask it You know I'm saying so You know, I've learned to to be mindful of those times when I can see that he's kind of going through that What what I mean so accurate about about Justin this totally true. You cannot pry You know We are pretty different in certain things adam definitely. So here's something I've I've grown from working with adam adam is uh He's Very straightforward and what I mean by that is we're all very straightforward. Okay. We're all of us are very honest and straightforward but there's a certain amount of uh You know when you're talking to people there's a certain amount I don't know the word might be cooth. Maybe maybe that's the wrong word where you're like, okay I don't want to be I'm not going to be offensive. So I'm going to say it this particular way Whereas adam just says it. Yeah, if you if you don't have if you're not strong and confident in yourself And in what you're doing or if you don't know adam You might just think he's just being mean to me But then you realize like no, that's how he's talking to everybody Um, it's just that's just adam and he's being very straightforward. Don't take it personal This is how and he'll take it like he'll he's not one to dish it out and not take it You can give right back to him and uh, and it's all good And uh, and that's something that's different. Um, then I guess like I I tend to Word my way my my words a little differently sometimes. So that may be a little different What else do you remember? Do you remember scenarios with each one of us? I'm trying to think the first time that I got that signal went from Justin Like can you think of time or like do you talk about that where if it's too direct to somebody? Have I been really direct to somebody? No, you're just you know, at first I remember thinking like And this was really early on and it wasn't like I said I respected you so it wasn't a big deal But I remember think like fuck. He's in a bad mood Like he's in a bad mood like what's going on here and then and then after and then after a few weeks I was like no, that's just sometimes he talks that way, but it's not he's not Mean it's not really mean spirited. It's just just straightforward. Yeah, it's just very direct And it's all good and to be honest with you in business, especially It cuts the superfluous bullshit. Anyway, like we don't need all that other stuff If you get past that you appreciate it like yeah, you just know you know exactly what you're gonna get as an answer Absolutely. Yeah, that's fine. Doug is extremely easy to work with I think for anybody I think I don't I don't care who you who you are You anybody can work with Doug because he's a He's a super hard. He's a chameleon super hard worker chameleon and just very Aware of how he might be affecting and his lifestyle and personality He again going to the chameleon thing is that I mean he's definitely molded those things around us Like he's allowed us the freedom to you know, I mean it probably annoys him that I smoke pot in the in the studio sometimes You know, he's like whatever if that's this thing and and I don't know Right, I don't abuse it either because I'm sure he doesn't enjoy it or like it and some of that But it's you know, it's I think that those are the type of things where he has allows a lot of flexibility with stuff like that That may not be his style or his personality or lifestyle. So He is probably for sure the easiest. No, I think as long as we you know, because whenever you look at um Teams that succeed together the thing that tends to get in the way later on Is when egos get really big? And then you get a you know, people argue over who's doing who who came up with what and who said this and I'm that and you're that And uh, that is a that is a problem that I think any team will have Including ours. However, I'm so confident Uh with us dealing with that particular issue Because we all kind of check ourselves and check each other um So well and I I honestly don't see any one individual getting to that point to where the other team can't the other people of the team Can't help that person rain that in because Mine pumps a lot bigger than it was when we first started and hopefully it gets you know much bigger than that And uh, I could see us all just making sure we check each other and remembering The purpose of why we're doing what we do And I I don't see this ending anytime Uh in the in the future as a result. Yeah, I don't I don't ever see friction from it either because I think the way we all I'm getting stronger all those things that we even just talked about about about each other I think we all have viewed them as growth opportunities for ourselves, right? So I think that um It never is a friction if there's some of a disagreement there's arguing there's anything like where we don't see out of I Everyone has the uh, you know awareness to look at it like oh, there's an opportunity for growth me here I could learn something more about either how this person does this or about that person. So I don't ever see friction Excellent, uh with that uh, check us out on youtube mind pump tv In fact, we've actually done some videos on plyometric training. We talked about that earlier in the episode We show some videos on how to do plyometrics Properly, so there's a big difference between the right way and the way everybody else Does them also if you go to mind pump media.com. We have 30 days of coaching It's free. It's basically just a ton of free information on fitness wellness health and performance That we've compiled and compressed into easily digestible Uh, you know pieces of our episodes that are time, you know time stamp for you Um, you know, we have bullet points. Uh, it's really valuable information It's available for free. Also, if you want to ask us a question that we answer in an episode like this one Just go to instagram go on our page mind pump media find the q&a Picture ask your question underneath and we may just pick it. 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