 It's the chronic, do you look at the cost of healthcare? I don't, by the way, I don't care if it's single payer healthcare, like you live in Europe and you pay high taxes in order to pay for this healthcare system or you have this weird unholy combination of capitalism and government intervention here in the US or whatever. The cost is still the cost. And if you look at the cost, where a majority of the cost goes, it's the last like 10 to 15 years of life. It's that prevent, it's that chronic disease treating, I gotta take these pills to do this and I gotta go get another stint in my heart and I gotta go do this other thing and I got the chemo and I survived and then I got, it came back again. It's that last bit that costs so much damn money and so much of it is preventable. All right, check this out. The best healthcare in the world in terms of effectiveness is free. Doesn't cost you a dime. I like that. Yes, you know, if you, and I was gonna sound silly and obvious, but boy I tell you, the data is super crystal clear on this, okay? Nothing, there isn't a drug, there's an accommodation of drugs, there isn't a medical procedure or a combination of all of those things that comes close to the chronic health or chronic disease fighting effects, the anti-cancer effects, the heart disease fighting effects of simply exercising and eating right. You do those things and you crush everything and it doesn't cost anything of anything, it actually saves you money because of the cost of health care. Being your own advocate for health and being preventative about it. I mean, nobody likes to talk about the preventative measures to maintain this healthy thriving body, but that's like the most effective approach that you can have hands down. Yeah, that's the irony of that statement is that a lot of people believe that healthcare should be free and it's a right that everybody should have that and the truth is, yeah, it is and we all have it and it's your choice to make those decisions and make those, and the thing is that everybody wants to wait until they have a condition or they got- Check engine lights, come on. And then they want the, okay, the free healthcare, it's like, well, it was free the 10 years before that you could have done something about it by making better choices and I know it's a tough pill to swallow for a lot of people, but it's the truth. It's the only pill you should swallow. What's the- You don't even need pills. Yeah, exactly. What's that saying, man, mankind, they sacrifice their health to gain wealth and then they sacrifice their wealth to gain back their health. Isn't that the story? It's the conundrum, right? That we tend to do. And what's funny is I know we're selling it in terms of like health and later on you're not gonna have heart disease at nearly the same rates and it's great for anti-cancer effects and chronic disease effects, but here's the other part of this. It's not just preventative later on, it also improves the quality of your life now. Right now. So think about it this way. So for anybody watching this right now, think of everything you do in your daily life, everything, good, bad, fun, hard, stressful, whatever. Now imagine yourself with better fitness and health doing all of those things. Has it improved all those things? Yes, everything. I don't care what you're talking about. Raising your kids, your job, sleeping, sex, watching a movie. Like I don't care what it is, a more fit, healthy version of you makes all of those things much better. So it's a dramatic, again, and I'll say this as well, there's nothing that'll improve the quality of your life in its entirety like doing those things. So it's not just about preventing disease, it's also about just living better right now. It's pretty crazy. Yeah, I know. I probably pissed some people off saying what I just said because I understand that there's things that are hereditary and that people couldn't avoid, right? And you know, what about them? But to your point right there is that, I mean, by taking care of yourself, even if you were destined to get something in the future because it was passed down to you or whatever, the quality of your life would still be dramatically improved even with that condition. Not to mention, that is not a majority of what overwhelms our healthcare right now. Our healthcare systems overwhelm with a lot of preventable things that are happening. It's chronic disease. It's the chronic disease. You look at the cost of healthcare. By the way, I don't care if it's single payer healthcare like you live in Europe and you pay high taxes in order to pay for this healthcare system or you have this weird unholy combination of capitalism and government intervention here in the US or whatever, the cost is still the cost. And if you look at the cost, where a majority of the cost goes, it's the last like 10 to 15 years of life. It's that prevent, it's that chronic disease treating, I gotta take these pills to do this and I gotta go get another stint in my heart and I gotta go do this other thing and I got the chemo and I survived and then I got it came back again. It's that last bit that costs so much damn money and so much of it is preventable. And then of course there's things like you said, Adam that are not predictable, either genetic issues or I don't know, you're walking across the street, drunk driver hits you with their car or something crazy, you fall down on accident, you're painting your house and you fall off a ladder. Imagine yourself handling those things in a more or less healthy version of yourself. So you're just, you're better suited just cause you're more fit and healthy. Mental health is one that's interesting to me because for a long time we would have never considered being more physically healthy, contributing to more, to better mental health. We separated those forever. We did, but the studies are very clear on this, like just mild to moderate depression, which is the most common forms of depression. Exercise is as effective or more effective. When you follow studies, the longer you follow the studies the more effective exercise is for treating those things. Why? You don't get receptor down regulation. Like you take a medication, your body starts to adapt and those adaptations make those medications, tend to make them less effective or you got to change medications. Where exercise, if you do it right, it's effectiveness in terms of health improves over time. So it's just one of those things and if you could sell a pill that did everything that proper exercise nutrition did, oh my God. I mean, mood, I mean, think about how much better your outlook is on life and like your relationships with people and just your interactions are when you feel good. If I'm a state where I'm in pain and I'm constantly inflamed and I'm not really motivated to move around, I'm not really wanting to get up and hang out with my friends. I don't want to have these kind of interactions that I would have if I have a healthy able body, but it's a mood elevator. There's just so many effects to maintaining this healthy body that transcend beyond just like me looking fit in health. What's up everybody? Welcome back to Giveaway Today Maps Strong. This is a strong man-inspired workout program and we're giving away for free. Here's what you do if you want to win. Leave a comment below in the first 24 hours that we drop this episode. Subscribe to this channel. Turn on notifications, do all of those things. If we like your comment, we'll notify you in the comment section that you won. We do this every single episode that we drop. Also, we're running a sale right now, okay? Check this out, we've never done this before. We took the most popular maps program combinations. So two program combinations, right? So the ones that go together, the ones that people like, put a bunch of these combos together and we priced all of them only $99.99. That's normally the price of one program. It's actually a little less than the price of one program. But right now, 99.99 gets you two programs. If you want to go check out the combos to see if one of them works for you, head over to mapsaugust.com. Once again, it's mapsaugust.com. All right, here comes the show. Speaking of healthy things that we can do, Sal, what were you doing recommending cigarettes to kids? What? Man, I was gonna bring that up. What did this happen? We got an angry message to it, so we gotta address this. I got an email. I didn't personally say it. I normally don't actually even bother you guys with this, right? Katrina every once in a while, it'll wake. First it hits Cassie. Cassie then normally, if it's like a big deal or something like that, or something like she doesn't know how to respond, she'll then forward it up to Katrina and then Katrina sometimes will involve me and say, what do you think about this? And she read me this long old email that someone said, this lady was very pissed, right? Referred to us as a bunch of bros and then said that, what were we doing promoting nicotine I think she even referenced young people as healthy. And I thought, what is she talking about? I said, when did we even talk about? I couldn't even recall. We talked about nicotine a long, long time ago. Remember when it was really popular? We were hanging out. Oh, because it's new tropic effects. Yeah, yeah. So there's a lot of guys over. I remember at the the Onnett crew dudes who were like put the nicotine packets in their lip. That's well known by the way. Yeah, but we would never be like, hey kids. Yeah. But I mean, that was like the last time I talked about it. She goes, no, it was like a super recent episode. And so I actually asked Andrew, I'm like, could you pull it up and tell me what was said? I said, I imagine it was Sal. So I'm sure he said something related to nicotine but I don't recall him recommending people and then that's what it was. There was a clip where we were talking about the negative effects of cigarettes and you said it's not nicotine, that's the negative thing. That was literally like the statement you said. Like that was really it. Nicotine is not harmful. Yes, it's addictive like caffeine is, but it's actually not harmful. It's all the other shit in cigarettes. So all our chemicals involved. Yeah, we were talking about it. Yeah, we were talking about it was like how they were reducing. There was a law that they're passing the other regulation that's gonna cut the nicotine amount in cigarettes drastically down or make it a limit. Like there can only be so many, this much nicotine. Yes, we were speculating on what would happen. Yes, what I was saying is you're just, people are just gonna smoke more cigarettes to get the same amount of nicotine, which is far more dangerous because nicotine itself really isn't, now it's got addictive properties. Okay, so that's true. And in some cases nicotine could be inflammatory in some cases it can go, but really of all the things that are in cigarettes, the nicotine is the safest thing. It's not the bad thing for you. It's all the other stuff that's in the cigarette. So now you're gonna make people smoke more cigarettes to get the same amount of nicotine and you're gonna cause more problems. That was my point. Yeah, no, I thought your point was- And another do with kids. I thought your point was completely fine and even, I mean, but what you just said, I think it'll probably even piss this person off again because I think that we were, you were downplaying the negative effects of nicotine and you didn't fear monger everybody around. No, it's addictive. So any addictive type product or compound can potentially be negative just from the behavioral effects of it. Especially when it's paired with lighting paper on fire and inhaling it. Yeah, you take too much Ibuprofen, you're fucked. I mean, if we go down that rabbit hole is my only point, right, of compounds. Yes, caffeine's addictive too, very addictive. Anybody who's ever tried to stop drinking coffee will tell you. But nicotine by itself, believe it or not, there may be some negatives. There's also some positives. Nicotine has been shown to help with preventing dementia. There may be some brain health effects. There's some neurotropic effects. That's not the problem in cigarettes. Now that's the part that brings people back. It's the feel good from the nicotine. But the negative stuff from cigarettes is all the tar and the carcinogens that you're inhaling when you burn plants and then suck them into your lungs. So when you limit the nicotine, just like if I made every cup of coffee limited to 20 milligrams of caffeine, people would just drink three, four cups of coffee to get the same effect. Now people are gonna smoke cigarettes to get the same effect. And so that was the other thing. Do you think that we are smoking more or less or the same as a population? And before you answer quickly, because I know you'll say less because we saw a huge decrease in cigarettes over the last decade or so. But we've also seen the introduction of vaping and the marijuana becoming popular now too. Do you wanna count all of that? Yeah, so do you think as a whole, as a society? Did you shift it a bit? Yeah, sometimes I don't know if I'm convinced that we've really improved generally. I think we've just, we've subbed out the drop in cigarette smokers and then we've now transferred that percentage or that number of people are now, because I see vaping, I feel like I see more vaping and the combination of vaping and cigarettes than I saw of just purely people smoking a decade or two ago. I think it's growing. Okay, so we have to break each one down. We know the negative effects of cigarettes. That's dropped considerably. Vaping wasn't a thing until relatively recently where that started to grow. Yeah, find me some vaping stats, Doug. Yeah, but vaping has its own risks, not because of the nicotine, again, but rather you're inhaling the oil there. Other solvents and things in the vape and there's not a lot of studies to show what this could potentially do. Anytime you breathe something in into your lungs, you could cause problems. And in vape cartridges and stuff, they tend to have, like I said, solvents and chemicals. And who knows if the heat generated by the vape is causing some of the plastics to release chemicals. And so there's a lot of unknown there. It's also addictive. So your kid isn't smoking, but now they're addicted to vaping. So there's always those dysfunctional habits. And the idea that it's quote unquote healthier for you or better for you than also probably promotes you doing even more of it. That could be it too, yeah. It's kind of like the whole diet soda versus regular sodas because you know, there's no calories attached to it. So you end up drinking six of them a day whereas if you were drinking regular Coke, you just have ones. Marijuana use has gone up for sure in certain populations from negative effects. Marijuana has some negative effects. Lung cancer is not one of them. It hasn't been shown to cause lung cancer, although it's full of carcinogens, the smoke is. But the speculation is the anti-cancer effects of the cannabinoids. Like a net zero. Yeah, so it's like you're not really getting cancer in your lungs from it because of those. But there's other negative effects. What does that say, Doug? Well, there's a bunch of stats here regarding vaping. In 2020, 19.6% of high school students and 4.7% of middle school students used e-cigarettes. But that's a big drop from the prior year. What year was it? 1920, so that says recently. A couple years ago. Yeah. Okay, so it went up and then it went kind of back down. You mean it went down when there was nobody in school? That's probably partly that, yeah. Nobody's watching. That makes a lot of sense, actually. Although, you know. You're like, oh, huge reduction in kids smoking at school. School's closed. Dude's speaking to parents around all the time. It's interesting, e-liquids contain 60 chemical compounds. There you go, see. E-cigarettes contain 47. Yeah, see. That's, and there's a lot of those unknown. Like, we don't know what they're causing. And I would venture to say, probably not good. You want to talk about breathing things in. So I was with my dad the other day and I told you guys he just got over COVID but he still has this like lingering cough. And he goes, it's so weird. So he goes, when I get sick, it always attacks my lungs. Now my dad has worked in construction and with his hands, you know, and that kind of worked his entire life. Never wore, I mean, especially in Sicily as a kid, never wore, you know. Sawdust, asbestos, he's just breathing in all kinds. Just even the cement and the thinset and the glue and the whatever, the lime, you know, the powder. I mean, when I used to help him as a kid, I would breathe that shit in when nobody wore anything. So I was asking, I was telling him about that. And he goes, oh, he goes, I guarantee you. So he had his uncle passed away from lung cancer in his mid-70s, never smoked. And the doctors were like, oh, it's because he worked with asbestos. When my dad was a kid, he worked in an asbestos factory, right? Or asbestos. I was saying, I was saying asbestos, I thought. Asbestos, I don't know which way am I saying it, right? Yeah, whatever. He worked where they would use these big, they would make these big tubes and these fireproof, whatever. And now he wasn't in the factory factory, but he would use them when he'd make them. And every once in a while, they'd have to cut one in half and it would create a dust. And he goes, yeah, nobody did anything. We didn't cover our face. Then he told me about this factory in this town in Sicily by where he grew up where they were, they were like the top factory for making these products. And because they're making it, the dust is everywhere. And he goes, all of a sudden, you know, the owner, the workers there started getting lung cancers and diseases than their spouses, than their kids. Cause they would come home with all the powder on their clothes and the wives would wash the clothes and the powder. And he goes, they shut everything down. He goes, this town became a total ghost town because of it. But we didn't even know. See, there's so much back then, they didn't know anything about these chemicals. Like my grandpa died at early death and I still, they were attributing it to like high cholesterol and because he had a heart attack, but I was like, there's something else there. And it wasn't his diet. And, you know, going back and thinking about it, he worked at like a chemical plant. And it was like for a pesticide company. And we know now, like all of the warnings and things that we've found from glyphosates or any of these type of like insecticides. And I'm just like, my brain just keeps, I get hung up there because it's like, how much do we really know, you know, from a lot of these things back in the day that affected us till now? What about the stuff now that we're doing now? What do you think is worse? You think breathing in something or like potentially like, I mean, what like skincare and makeup stuff was just like 20 years ago where you're rubbing chemicals on your face every single day, once or twice a day. You think- They get tested more at least. Oh, really? They do. They have to go through different, more vigorous, and it's just not perfect testing. But- Has it always been that way or is that like new? Like cause- It's been more that way than not. I don't know what it looks like now. I know now when you work with compounds that you may inhale as like, if you work in construction and stuff, there's new regulations and they're much more aware because of asbestos. I think that's probably what caused it all. But for a long time there was, it's funny, like I said, I was talking to my dad. I said, what about the cement that you, the bags of cement that you guys breathe in when you open it up and he laughs and we're driving in his van because we were moving some couches. And we, you know, we get to the house. He had a bag in the back and he goes, what's that right? And his big ass cancer is warning sign on it. And we start, he starts laughing. He goes, it's been on the back too. But we breathe it in and nobody says it. So what do you think is worse? Do you think the breathing in something like that? Or do you think skincare type stuff that you apply once or twice a day every single day? What do you think it depends on what it is? Have you ever, have you ever heard of the women that got cancer? There were these watches that were made for a long time and they would put radioactive material on the arm, on the hands on the watch. I heard about that. Cause they would glow. I don't remember what it was called. And they actually, and all these women, they would use little paint brushes to paint the watches. And then they used their tongue to create a point. Yeah. And they all got cancer. Yeah. They all got cancer later on. I remember that. Didn't something like that happen with licking envelopes a long time ago too? I thought something happened on those lines, something like that. I don't know. I know my mom used to tell me that when she was a kid, they would tell the kids, like the urban legends were, they'll put acid on the envelope. Don't lick it. You're going to go in trouble. Yeah, skincare stuff is a big one. And a lot of the stuff we put on our skin, we don't really even pay attention to. One of the reasons why we work with Caldera is that everything they have in there is natural. There isn't like synthetic chemicals and weird stuff. And everything's got clinical studies and has been around for a long time and has been used for a long time. Look at your skincare stuff. Read the back. Like how much of that has been tested? It's a sponge, man. It's a huge organ. Well, are they applying chemicals on it? Are they regulated like supplements where it's very? Supplements aren't regulated. No, that's what I mean. That's what I mean. Are they not regulated really? Could you buy a skincare thing and it's like, oh, this and this is in there. And it's like, none of that shit's in there. Oh, no, they're regulated. They are. Yeah, they are regulated. You know, it's not very regulated. So how weird is that, that skincare is regulated but then supplements are not? Yeah, I know. I don't know if I'm pro, I'm not really pro regulating supplements either though because I know what happens when they do that in these markets. It's not necessarily a... No, I don't think any of us are. I just find that interesting that something that you would ingest and you would take like a pill or a powder and they're not regulated but then there's, if you put a cream on your face that's more regulated. I believe in 1994, there was a supplement act or something. Maybe Doug can look it up. That made it so that supplements could be sold so long as they make no medical claims without having to go through and be regulated by FDA. So long as it's not like toxic or hurting anybody. So you can still be liable. But I can't remember what it was and I wanna say it was an act in 1994, the supplement freedom act or something. Maybe I'm making that up. Maybe Doug could find it. So I wonder why skincare can't fall into the same category of supplementation. Oh, it was. 1994 Dietary Supplement Health and Education Act. So it prohibit dietary supplement manufacturers and distributors from making false claims such as natural and therapeutic. However, it also regulates them differently than like drugs and stuff like that. So it's wide open in the sense. Can you look up how beauty and skincare is regulated and I'm just curious to like how stringent it is. And you know, I know Caldera, they do all kinds of like studies on the stuff that's inside there. If you go on their website, there's tons of studies. And is that, I would assume that's part of why the cost is higher than normal is that they are proactively probably doing that and they don't have to technically do that. Because yeah, I don't see that with every product out there where you see all these crazy studies to support what's inside of it. Yeah, I would think so. What does that say, Doug? So the law does not require cosmetic products and ingredients other than color additives to have FDA approval before they go on the market. Wow. But they are FDA. But there are laws and regulations that apply to cosmetics on the market in interstate commerce. Don't know what that means. Oh, that's weird. So I guess if you sell it across state lines and it's under some, it's regulated more. So it sounds like it's a little gray area, you know? So if you're buying skincare that is only sold in your state, you might want to be careful. Yeah. Why don't you sell another state? Flag there. This stuff is great, man. I get high when I rub it on my face, you know? Yes. Well, the FD&C Act prohibits the marketing of adulterated or misbranded cosmetics in interstate commerce. So, I mean, It seems very gray. It's very gray. Okay, so just to freak everybody out even more. So here's what's weird, right? So you could have an ingredient that's been tested. By the way, when they test something, they don't test it for five or 10 years. They test it for three months, six months, whatever. Okay, so, because there's a difference, right? You could use some for three, six months and nothing shows up. Five, 10 years later, maybe something does show up. So that's one. But then number two, they don't test combinations of things. So I could use a product that has 50 ingredients and the combinations of these ingredients have never been tested. Only things that have been tested are each individual by itself. So when you combine them, is there a cumulative effect? Is there a synergistic effect? Yeah, reaction you're gonna receive as a result. Yes, like all these Xenoestrogens that have kind of estrogenic effects in the body. On their own, on the doses that are tested, maybe not or super mild undetectable for six month periods. But then you've got 15 of these things in the same product that you use every single day, then maybe there is. Sounds sketchy to me. I feel like it's kind of common sense. If they're by themselves, and like you said in a study, not such a big deal, but then when you start to look at all the places that you are, you're getting all this low level stress or insult, you know, the body would be the receipts and then your hair product, your skincare product, what you're breathing in or smoking. Combine everything. Yeah, you start combining everything and it's like, okay, well where are the studies to show like if somebody is doing all those things for weeks and months and years, how good or bad could that potentially be? Like there's no studies. There is no, there isn't any of them with that. I know it's kind of weird, right? That's why, you know, it's another one. Do you know that one thing that Alzheimer's patients have in common are typically high levels of aluminum in their system? Yeah, and you know what has aluminum? Antiperspirants, a lot of antiperspirant deodorants, aluminum in them. This is why some pregnant women will avoid using antiperspirant deodorants. Do you know what else makes your body retain aluminum? I just learned the other day, fluoride. Maybe you can confirm that, Doug. I don't wanna be one of those fluoride. I feel like, you just confirmed that. Just fluoride from tap water. There is a viral, there's a viral TikTok thing and it's made its way to Reels. I don't know who started it first but I think it's really funny and it's like some guy starting off his day and he's getting ready to bite into like cereal and then like another screen pops up and it's like a real popular fitness health expert or influencer that is like cereal is the worst thing you could do to start your day and he like spits out the cereal. Then he goes over to make some, I think it was like make some sort of like fruit and vegetable thing. And then it goes over to Paul Saladino talking about how bad fruits and vegetables are. He spits that out. Then he goes over and he goes to brush his teeth and then some doctor pops on there and talks about how dangerous fluoride is for you. So it's a really funny little viral TikTok thing that's going around. Like your everyday average person like experience. Any influencer telling them something and then it's like, yeah, like contradicts this. It's so good because it's a great perspective because we obviously didn't, we weren't inundated the same way that a 20 year old kid is today with all of these and they're all, what they do good is it, they're all either either- They'll back those arguments. That's right. They're either credible people. I mean, someone, a friend of ours Paul Saladino and I know where he's coming from when he says that but it's such a cool perspective for like imagine being that 17 year old kid who's trying to figure out, what do I eat? What do I do? What an interesting thought because when we were growing up, it was like, you had standards and you had things mainly like sent from government or other like major institutions and it was like rock solid, like this is truth. And there wasn't a lot of like competing ideas and information that like people were diving through. It was like, this is just how it is. And like we find out layer is wrong. And so now we're just in this chaotic world of information. It looks like what we talk about the pendulum. It was like on this side where it's like you said, you know, the government put it out one way, the only way and then we find out later, okay, that's butch bullshit. That's not true. And then now we get inundated with like every 15 seconds of TikTok video telling you what you should or shouldn't do. And so it's like- It's funny because I like more information. I like having to sift through. Most people don't. Most people just like when you hire a client or when I want to client- Just tell me what to do. Oh, you're Irish person. They just want the simple, like give it to me in like a real digestible form. Yeah, no, so fluoride does increase the absorption of aluminum in your system. So I wasn't wrong. Cool. All right, so speaking of weird information, I hate how much everything has become politicized these days, including science. There's a publication called Scientific American. I love them. But recently I'm reading some of their stuff and it's just making me shake my head. So this, I'll read you the title of this article. I sent it to you guys today, in fact. It's one of the most ridiculous things I've ever read in my entire life. Here's the title. Eating too much protein makes pee, so you're urine, a problem pollutant in the U.S. So I don't know if you guys need this or not. Wow, you called that? If you eat too much protein, you're harming the environment with your- You called that? You had to go back to that clip. I mean, that goes all the way back to our previous studio, I think, when you said that. That protein would be very nice. Yeah, we were speculating on the future of the fitness industry, what would be next to be demonized and you did say protein? I guessed protein, but for different reasons. I thought it'd be protein because we were going down the list of macronutrients, fats, carbs and what, well, next is protein, but I was right, but not because of that. It was because there, this is- So that's harming our environment. That's what I'm saying. It's political now. That's insane. It's like, how can we, and why is it political because there are, there's definitely political power, I should say, in getting people to not eat animal products. There's definitely a divide right now. And so protein being connected to that. So now they're going to demonize protein. Well, glyphosate is in everything. Birth control is in our tap water, right? But your pee is vast. No, but my pee's back is I'm eating protein. Okay. Yeah, that's all right. Gotcha. I thought that was natural. Again though, just imagine being a young kid who's like into health and fitness and you're trying to sift through all this stuff, like what, what do I believe? What's the worst, like- I was just on, I was on Mike Matthews podcast. So Mike Matthews founder of- I'm sure there was a few rants. Oh, I walked in, they were recording and I knew he was recording with Mike, so I peeked my head over and I could tell they were like in deep conversation, like Mike was going on a ranch or whatever. And then I sat down and put the headphones in so I could listen and they were already like going down to the conspiracy rabbit hole, dude. I was like- I love Mike, one of the smartest guys in our space. He's the founder of Legion, so one of our supplement sponsors. Great products, right? Great friend too. Super smart guy. Super smart guy. He's one of those people that will read something and remember it forever and him and I- A lot of integrity too, you know? That's part of why we work with Legion and him is because the guy operates from a really, really good place. Well, he won us over when we talked to him about the supplement industry and how honest he was about the whole thing. Well, the honest business guys is like we've met. Yeah, and he was like, look, I could charge less, but then I'd have to do this and I'd get my products from here and here's why I don't. And we were like, oh my God, you know, that makes sense. So my margins are smaller, but now my products have what they say they do. And then, you know, he would show us 30-party testing. This was way before we even talked about working together. It was just, you know, very honest guy. But yeah, he was going off and we were talking about, I guess there was this like operation trust in the Soviet Union. I had no- How person truth, I think it hurts. Truth it was. The goal was to basically put out, just confuse a shit out of people to the point where they just have to sit back and I gotta trust what you guys, I don't know. I don't know what to say. I don't know what to think. So I'm just gonna wait for you guys to tell me. And you're telling me the steps that they took and like, oh my gosh, that sounds- I'm sure it's very parallel. That sounds very, very- Speaking of which, did you guys see what just came out? That the CDC worked with social media companies to censor COVID vaccine, what they said disinformation during the whole pandemic. So that CDC actually went, the department of justice- Should they prove this? Sorry, the DOJ, the department of justice. Yes, it's- Because I mean, this was speculation. We kind of knew that, right? This was conspiracy, this was all those things because I mean, unfortunately, like if you have that kind of, you know, skepticism, it's like, no, let's shut down any of your skepticism, like any thoughts in that direction because we have to push this. It says right here, so this is a trove of internal communications obtained by American First Legal. It was a CDC, sorry, CDC officials regularly communicated with personnel at Twitter, Facebook, and Google over vaccine misinformation. At various times, CDC officials would flag specific posts by users on social media platforms as example posts. And basically they said, hey, you guys, all you guys, this is okay, this is not what's okay. And they worked with them and agreed. So, you know, all the speculation of like, all these people getting blocked and all this stuff, I can't even say this and what's going on, I mean, that's true. Now, how do they get, like, what are the laws that even exist anymore in that regard? In terms of that, unlawful. Not anymore. Well, they will not with a private company like that either, right? I mean, it's their choice to send, technically, Instagram and those platforms could- So they just based it off like an emergency act and so it absolves them of- Yes, after- These crimes they commit. After September 11th, we passed acts like that, laws like that, where if they consider it a threat to national security, which is a very broad category, that they can go in, the government can go in and regulate these things, and they can also tell you that you can't tell anybody. So they could go in, they could tell you, if they think it's national security and there's no oversight in the sense that there's no judge, trial, jury, no warrant, and they could tell you, you can say this, you can't say that, by the way, you can't tell anybody, we told you this. And if you go against what we say, here's all the potential penalties and issues. I mean, it just screams why it's important to have skepticism. Yeah. Right? Like, when you see shenanigans, if you feel shenanigans, obviously there might be something there. I know, that's crazy. It's such a weird, weird dance, so because you gotta think that part of it, that was done in Obama, right? No, no, no, no. Oh, you mean after September 11th? Yeah. No, that was Bush. Oh, it was Bush, okay. So you gotta think that part of that was that the process to be able to prosecute somebody was so, took so long that potentially other bad things could have happened. Baloney. I know, I mean, but. There's no evidence of that ever. It's baloney, complete baloney. That's not true. It was, it was a take advantage of a situation and pass things that give us more power and less, you know, look, look. I mean, isn't it always that? It is. It's in every level. Look, it's inconvenient. If you're in power. I feel like it's always that. And if I can tie it to, if I can justify it with some sort of means, then it's all green light. Yeah. It's like, if I, if this. Attach it to a crisis. Yeah, if I'm part of the government, it's like, oh, we can gain more power and more potential money by creating more departments. You ever see how they, you ever see how they pass back a bill? And we can justify where people will go, oh, that makes sense. How have we gotten into every war? If you go back in history, just look at like what started the war. Yeah. Most of the time it's something that wasn't even true. A lot of times in, yeah. And look at the spending bills. They'll pass the spending bill and what's attached to it is all this other stuff. And sometimes these bills are so big, they'll give them to a senator and they'll be like, we need to pass this now. People need money now. We need this help right now. And they're like, I can't read all this. Like pass it anyway. Patrick Bedd-David just did a clip on his Instagram that that was really good and he was talking about, you know, the most ideal perfect candidate for our country to get us out of this situation or move us in the right direction. And he went over all the list of things that they would have to do as far as shrinking government and cutting this out and do that. Nobody's gonna vote for that. No. Like literally you could not campaign on that. Like the perfect man or woman to take us in the right direction, like the perfect situation. Like economically, socially, all those things, what they would have to campaign on in order to win. They couldn't campaign on that. No, it's brutal. It's gonna work. Isn't that crazy? I know, it's so funny. Yeah, that's where we're at. All right, I'm gonna take us in another direction. So I just read an interesting study on tattoos that this is really fascinating to me. So you know your body, how important your body's ability to sweat is for your health, right? Have you guys ever worked with anybody who had a disorder where they didn't sweat? Yeah. I forget what it's called. There's a name for it. I've heard of it, but I haven't worked with anybody. So you have. Yeah, yeah, we're a client. Really dangerous. Yeah, no, I actually, that same client, she almost passed out one time. So I was a very young trainer at the time. I actually don't even think I knew that she had it up until this point. And I was using, you know, like how she was sweating, or in this case, the lack of it, that I wasn't pushing hard enough. And I kept increasing intensity, increasing intensity to the point where she ended up just getting lightheaded and having to lay down. But I was like, damn, I didn't think you were having a hard time whatsoever. I didn't see her sweating. And I'm like, we were doing a lot of stuff. I had a client like that too. And they told me ahead of time, because I did a whole assessment or whatever. They're very dangerous. They overheat, they could die. Because it's a very important thing that we sweat, right? So check this out with tattoos. Did you know that having tattoos reduces your ability to sweat? They did studies on people with one arm fully tattooed versus the other one. And it was like a 50% reduction in sweating. Oh, that's weird. They decided that was tattooed. I'll have to, the next workout, I'll like, I'll take a look at it. I was just gonna ask you, because you guys- I know you're right versus- Yeah, yeah. You know, I've never really paid attention to that, but the next time- Isn't that weird? You get a real sweat. I mean, it makes kind of sense, right? Well, you're like damaging the- Well, yeah, or you're injecting ink into your pores, right? And you think it would clog it up a little bit. I don't know if it's the- I don't think it's clogging. I think it has to do more with the nervous system and how it- Or the adaptation process of your body now is becoming like- Something, but it's such a weird thing, right? Like, so being fully tatted, that could be bad thing. Maybe it's closing it up, because you're basically, when you're tattooing, you're shooting ink into these pores. So maybe the body adapts and says like, oh my God, I'm taking in this potentially harmful shit. So I'm gonna not allow it to be more, I'll read the board. Okay, here's, I'll read it right here. Throwing spaghetti on the wall right now. Yeah. So there's only one study. This is only one study that's ever done it. Now everybody's like, oh shit, we gotta learn more about this. So the heavily tattooed people may be more at risk of heat related injuries as their bodies are not able to expel heat as quickly. And it has to do with the maximum sweat rate that could be attained. But there's no speculation as to why, like why or how this may be caused. I mean, obviously it can't be that bad because if all the tattooed people were dropping like flies because of some of this. Oh, it's damage to sweat glands within the skin. Yes, sweat glands. So it was just the actual physical damage. Could be. Of dragging the needle. Interesting. Could be, yeah. I know. I know, that's weird, but yeah. I will, though, watch now. Now I'm gonna be all curious when I work out and see if one side is sweating more than the other side. Yeah, well, I mean, it was when I was, like I said, when I had that client, I had no idea. And she's like, yeah, I don't, she's like, I don't sweat. I'm like, okay, you know, I've heard people tell me that before. She's like, no, no, I literally have a medical condition where I don't sweat. And I could totally overheat and die while we're working out. Oh, holy shit. Well, see, that's a weird thing. I found as I've like aged, I sweat more in like different places. Like, so like my lower back is like more sweaty than it was previously. That's weird, she gives me out. It's weird because you have a tattoo there too that doesn't even think you would sweat. That's the unicorn jumping over the rainbow one. No, yeah, it's a really good one. That's right. You know what, such a colorful tattoo. I know you moved us away from government stuff, but did you guys see the article that Jackie sent over to us that had to do with ring? Oh, that they can access your ring camera without a warrant and just watch through your shit? Wait, what? Yes, so if you have ring, right? I got ring. Okay, supposedly cops can access that without getting any sort of warrant. Yeah. How dare they? Yeah, dude. That's my place. Yeah. Wild, right? Do you know why? Okay, so, okay. Remember when... It does not seem lawful to me. Remember when we were in Cabo and, you know, we put the baby to bed? Yeah. And Jessica had a monitor, but we couldn't go very far with the monitor because we have a monitor that it's like, it's like wireless and you're like, oh, you got to get the one we have where it goes through the Wi-Fi and I can watch it on my phone or whatever. Yeah. So I'm like, why don't we have that, right? So I told Jessica. I'm like, why don't we get the monitor, the baby monitor, so I can watch it from anywhere? She goes, no. She goes, there's a huge problem with them being hacked by weirdo. Hacked the camera, watching your kid, and then there's been cases where people will hear people talking through the camera to their kids through these freaking cameras. I'm like, oh, hell no. I've picked up stuff like that before where you pick up somebody else's signal and you hear something through it. Oh, hell no. The fun part is, is if you have somebody like, we had somebody watching our house during our vacation and then, you know, we yell at them through the ring. Did you really? When they're taking the dogs out. Yeah, yeah, yeah. That's fine. Yeah. But, yeah, I mean, it's, so they don't need a warrant to access that for like evidence. They just have it accessible. That's, yeah. I'm gonna do something about that. Is there another company like that's competing? Yeah, so what I didn't, I don't remember when I was reading the article if it's like all these companies are like that in particular ring has some sort of contract or deal. Dude, you ever go to a friend's house and they have the little camera on their computer taped over on their phone. I do that. I freak out. Yeah, because someone could hack in and watch your shit. You know what I mean? Well, I just feel like that's just the case with any camera even on your phone. It's just like, you're just opening that up for any kind of person to, even like, I don't know, I speculate a lot with like the whole voice in Alexa and all that kind of stuff. And they've been busted too with like Alexa being, gathering a bunch of data on Pia. Well, you guys saw that clip that Joe Rogan just posted up not that long ago of all the agreement clause or whatever. The agreement clause for TikTok. All the things they have access to. Basically, if you get TikTok, you've given them permission. It's insane. To spy everything on your phone. Everything. Your keystrokes. Yeah. Your files and your notes. Your photos. Yeah, I mean, come on. Even, and then the part that was crazy to me was that they're, they're even allowed to phone ID, all that stuff. Yeah, IP, phone ID, all that stuff to get in through another computer access. Like he was saying like, if there's a computer nearby they can still access. Like what the? I know, it's so crazy. All right. I'm going to take his fitness. I'm going to take his back to our fitness podcast. I know. So I just read some cool studies on mind and muscle connection. I actually have some. Oh good. I'm glad you're going this direction because I have something related to fitness. I want to talk about that. So check this out. They used, you know, I think it's EMG where they measure muscle activation. Yeah. Yeah. On people working out, doing a compound lift like a bench press and the person is doing the bench press and they measure the EMG of the triceps, shoulders and chest. Then they tell the person, focus more on your chest. Focus more on your triceps. Yeah. Focus more just by thinking. How much it changes. And it did. It did change significantly. Yeah. Just by focusing on it through. So this, we have proof now of what bodybuilders are saying, you know, forever, which is, you know, concentrating focus on the muscle and. Okay. I'm so glad you went this direction because I got tagged yesterday in, you know, some, some fitness influencer chick that was saying that it said like, hypertrophy training is best for, for a building muscle like not, not for, I mean, excuse me. Machines are best for building muscle, not free weights. And it's, and you know who she was referencing was the, who's the guy that you went back and forth and you don't let lift, lift run bang. Oh yeah. Right. Yeah. And. That guy does not get, you know, he doesn't get angry and upset. Well, I want, so because I got tagged and I know we've addressed this on the show again, but I, you know, I think it's something that we should address again like that. The thing when you, cause a lot of these smart guys, there's smart guys that are, that are saying this, he's not a dumb guy, right? And he uses studies to try and make his point. But the thing that they're not there, they'll take like a study again, that's like eight weeks long and they'll, and they'll try and prove this point, or they'll take the EMG. Oh, muscle activation. Therefore it's better for that. Oh yeah. That's not the Bialyndal. But you also got to think part of the, the adaptation process is the learning curve. And this is what we've talked about before. So it does not take very long to get under a leg press and the body to adapt to that because of how easy it is for the body to do it. When you compare that to like a barbell back squat. So the adaptation process is longer. Therefore some of the benefits and carryover that you will get in terms of building muscle slash burning. Gradual increase. Yeah. So maybe in a shortened study, you may be able to show, Oh, there was more muscle activation in here. And then they, they make the leap. Therefore builds more muscle than this barbell back squat. But I would make the argument that if you took, you know, two different people and for a year's time or say two years time, one will always leg press. The other one always barbell back squat. And then you compare those. The squat would win. The squat would win. Yeah. And you're right. You're right. Out of the gates, the leg press might produce a little bit faster in terms of hypertrophy because you don't have to learn to balance the stabilization, the technique. It's easier to get that mind muscle connection. Very easy to focus on that. And then, then you have the MG studies that are going to support that too because you're going to show someone like, Oh, look, or the hacksquat, which everyone loves to use that one. Like, Oh, it's lightened the quads up like crazy. Oh, this person doing barbell back squat. It kind of isn't. There's like, glue, there's quad a little bit. There's even bad low back stuff going on. Like, Oh, it's not as focused. You want to develop your legs. The barbell back squat isn't the best thing. It's like, well, you're not telling the whole story. Yeah. So I got tagged on that again. And that's kind of making its waves through, through this, the space of this idea that machines are better for hypertrophy than, than free weights are. No, the best is the best is both. Both. Yeah. Such a simple answer. It is. All right. Check this out. There's a company we've been working with for a very long time called Organifi. They have high quality ingredients. They're very convenient. Great tasting. They have super food blends that make it easy and enjoyable to add more variety nutrition to your day. They have green juices, gold juices, red juices, all organic. They have plant-based protein powders and much more great company, all organic, all third-party tested. Go check them out. Head over to Organifi.com. That's O-R-G-A-N-I-F-I.com forward slash mine pump and then use the code mine pump and get a huge 20% off. All right. Here comes the rest of the show. First question is from Ali McLeod. What are some tips for getting better at barbell squats when you have long legs slash femurs? Well, the average. The guy with the longest legs in here is Adam. He's busy. That actually was a huge challenge for me, but why it was a challenge has less to do with the long femurs and more to do, I think, with poor ankle mobility, right? And I used that kind of as an excuse why I didn't squat below 90 for the longest time. I was like, oh, I'm a real tall, long guy. Therefore, I have to have this major forward lean when I squat. So I had a low bar set up. I would let my chest fall forward a lot more and I would only hit about 90 degrees and it was because I had long femurs. When, in reality, what it really was was that I had poor ankle mobility working on the ankle mobility allowed my knees to travel further over my toes, which then allowed me to get deeper into my squat. 100%. If we have long legs, that's the thing, is that you need to have more travel with your ankle. Someone who's short typically isn't going to have as much. And by the way, hopefully I didn't come off that I'm knocking this person for saying that they have long. Because you have longer femurs, exactly what you said, you need more room to be able to travel, the knees to travel over so if you don't work on that ankle mobility. Well, a good tell for that, right, is if you elevate your heels and you find yourself easier to get down and further in depth and comfortably. So if that's the case, then you definitely would want to look into ankle mobility practice. And I think that's a OK thing to do, right? I think there's a couple of camps in this area of some people, oh, the squat shoes or a crutch or elevating your heels on one of those platforms is a crutch and you're not, I think you can do both. I did both. So while I was working on my ankle mobility and because I wanted to get deeper in my squat, I was using squat shoes. But then I would still do the ankle mobility work and then over time I got more and more comfortable in that deep squat position. Now I'm in a place where I can actually sit ass to grass barefoot and loaded with my max weight that I move. That's just it. You can use these things to allow you to do a full squat, but then continue to work on the barriers as to why you can't squat in your most natural state, which is, you know, with flat shoes. Because it'll benefit you. It benefits you to have more control over greater ranges of motion, of course, within reason of all of your joints, including the ankle joint. If you have a greater control and you're able to flex and extend it and have control over these greater ranges of motion, it's going to make you more functional in everyday life. It's going to make you more effective at lots of different exercises and stronger and less prone to injury because I mean, how many times people hurt their ankles because they're running or moving or they move laterally and because the ankle moves outside of a range of motion they own they lose stability right away and they roll their ankle or hurt themselves, right? So, but that's got to be the main thing. Now, you can also throw maybe thoracic stability and strength there, although that's not a tall person issue per se. It's a lot of other, you know, a lot of... Well, it has less to do with your femurs. So, if we're talking about legs than ankle mobility, but if you're just talking about in general being a tall person, what are some of them? Well, shoulder mobility too, we're just like you're saying if you're trying to load a little bit lower in your back. Yes. For instance, to kind of counterbalance if you find that forward lean is a problem, you know, that may be something to address as well. My favorite, and I kind of made this up. I had never seen anybody do this, but ankle mobility and then your... And then priming like my thoracic region was huge to getting in this more upright deep squat position. And after time of working on both of them to where I could finally kind of get in that position, my favorite... How I prime now is so different than what I used to. I used to have to like break up all the joints and then, you know, spend a bunch of time on each one individually where now I can sit down all the way in the deep squat and then I grab a band. I have a video on my Instagram and so I'll have Andrew show that clip or whatever of this is how I prime now where I actually just get down in the squat position. I have a band around the squat rack and then I'm priming the thoracic so that it helps me get my chest more upright and prime that upper back. In addition, I'm also... It's hard for you to see because you can't see exactly my feet and what's going on intrinsically, but I'm actually trying to push my knees forward, open up my hips, you know, I'm trying to grip the floor at the same time and also doing these rear delt flies kind of in that position. Yeah, but there's a lot of good exercises you could do also if this is real challenging for you working on your ability to be able to squat properly. I mean, you could use... Any split stance exercise is essentially a similar... It's almost like a squat, right? It's a split stand squat. So lunges, forward step, back step lunges are really good. Bulgarian split stand squats are really good. Step ups are also really good. These are all great exercises that you can do while you're working on your ability to squat better. I love that idea too and I think the Knees Over Toes guys shows this, right? That's a great point, Sal. Not only working on the ankle mobility as far as the priming stuff, but then when you're doing a lunge, when you do the lunge, you take your time in that lunge and every time you lunge forward, you try and drive that knee which is kind of counterintuitive because we were taught... We were taught so differently. Yeah, I mean, I remember as a trainer I used to actually stand with my hand. Oh, my God, me too. Lined up with their toes and then when they would lunge... Shift their weight back. Yeah, I would tell my clients as soon as you feel my hand you would shift your weight back into your hips and, oh, you don't want your knees to go over your toes. It was so bad, you know, looking back now on that advice and so the opposite is true is if I was working on someone's ankle mobility I would move to a lunge. Well, it's not bad, but it was just different application, right? So if you were to then, you know, focus on getting that knee further forward, it'll help, you know, it's more conducive towards the squat because that's where you want your trajectory to end up. Okay. Next question is from Laike Van Fastenhout. Can yin yoga be used as mobility training or is it different? Okay, so let's describe yin yoga first. So yin yoga is a form of yoga where you get into a position, usually a stretch type position or pose and you hold it for very long periods of time while trying to breathe through it while trying to relax your body. So it's almost like static stretching. There's a lot of static stretching involved. And yin yoga. So it's like you get into, you know, pigeon position and you hold that position for like three minutes. Okay. So is that by itself good mobility work? No. As part of a mobility routine, it could be though. Now why isn't it by itself good mobility? Because static stretching or long stretches increase range of motion, but they don't do anything to give you better connection over that new range of motion. So just because now I can, you know, stretch my arm further back, that doesn't mean I have more mobility in the sense that I don't, I don't have strength over that new range of motion. In fact, if I move into that new range of motion, doing an exercise with weight on me, my risk of injury actually goes up. So now how is this help with mobility as part of mobility routine? Well, if you're really tight and you work on increasing range of motion, but then you combine it with ways of connecting to that new range of motion, now you've got a good mobility approach. So if I'm to understand like, because I've never done a yin yoga class, I hear you talk about it like, what? Frequently, I know, mind blowing, right? Like I look like a total yin yoga guy. Yeah. I wear the shirts and everything. But... You like Happy Baby? Yeah. In terms of it being a little bit more on the passive side versus active in terms of these poses, like how much emphasis is on, you know, kind of creating that intrinsic tension? It's not. So it's much more passive. Whereas traditional yoga, I'm in a pose and I'm creating tension. Like if you really do proper yoga, you're creating tension and support. You're not allowing the mat to support you or just sitting lax with your joints. You want to stay active. Yin yoga, you're getting these positions, you know, like I said, like Happy Baby or Pigeon or different types of position on the ground and you're trying to settle into the position and stretch. It's more parasympathetic. That's where the yin comes from. Not only that, but... And by the way, if I had a client that was doing yin yoga, I would totally be like, keep doing it, especially if you like it. Because there's mental benefits that come with that too. Huge, yes. So there's other benefits that come with like something like yin yoga. And I think it's an incredible practice. And if I had a client that loves doing it, I would totally promote them doing it. But if they were to ask me something like, so Adam, does this count as my mobility exercises that you were wanting me to do? I would say no. And the reason why I'd say no is that mobility is ideally supposed to be targeted for what you need. Where you're taking a yin yoga class, you have some teacher up there who doesn't know any of your imbalances or where you lack mobility. They're just going to teach this really cool organized flow of movements that's going to help relax you and calm you down and put you in some nice static stretches, which is all positive. But you may have, for example, I've taken some yoga classes and there wasn't a lot of emphasis on like a specific ankle mobility exercise. There were some things that required a little bit more ankle mobility, but it wasn't very direct, right? That was an area I needed to be hyper-focused on. So I could have done a thousand happy trees and downward dogs and all these things like that, which are all beneficial, positive things for you. They have way better names. But if I wasn't doing my combat stretch in there, I was really limiting my progress of working on my deep squat, hence the last question that we just talked about. And so mobility, ideally, is more targeted. And the more targeted you could be, the more frequent you can do that. So if I found like, let's say, three mobility exercises that I knew really made a huge difference on my client, right? So they have really rounded shoulders. They have poor ankle mobility, and they have like really locked-up hips, and they have terrible external rotation. Well, 1990s combat stretch and then like the zone one test or like three movements, I want them to religiously do. And I would way rather than spend a whole hour in those three movements than spend an hour of 12 random movements. Yeah, and it also sounds to me like it's completely in contrast with mobility. Being that it's more passive, it's more access of range of motion with, you know, more flexibility being the focus in terms of being able to be loose and, you know, calm your system down, address all the stress and the tensing sort of mechanism, whereas mobility is more focused on like bringing in that strength support system, that stability around the joint. And that's why we do add that bit of tension, but with focused tension around the joint for support. Yes, more range of motion does not necessarily mean you have better mobility. In fact, in some cases, it could mean worse mobility. You know, like I've used this example before, like a baby has tremendous ranges of motion. You take a baby and you can take their feet and you can move them all over the place, but they have really bad stability, which means they're not very mobile. I mean, they move, they can't move very well on their own. And if you do put them in a position where in their stretch, you put any load on them, they'll hurt themselves. Not that I suggest you put load on a baby, but that's just the, it's an easy example to understand. Kids with cigarettes now loading. Smoked cigarettes and do squats for babies. We're gonna piss so many people off. Six month old babies, yeah. Next question is from Grant Satiswaith. How do you guys approach training and nutrition on vacation when not actively cutting or bulking? That's changed for me in my journey. I think I was way more stressed out about this, and I would either, one, go way off the rails and put on a bunch of bad ways, or be crazy and bring my food and be counting macros still on vacation, where I think I have a much more loose approach. And one of the things, although this is more recent, that has really promoted that, and the Cabo Trip we just made me feel this way, is when we brought up that study that we've referred to multiple times now that I thought was really fascinating by the people that took an entire week off of training completely, still that saw the same progress as someone that was training consistently every single day. And I thought, having a week of not weighing, measuring, tracking food, or potentially maybe hitting my protein, missing my protein and taking a little bit here, is not gonna be the end of the world. And so as long as I don't eat like an asshole, like I say all the time on this trip, I'm actually gonna just enjoy myself and not stress too much, because a week off the diet a little bit and not training is not considered. It's if you go extreme, is where it's really gonna hurt you. Yeah, the key is how you go into it. If you're super restrictive going into a vacation, like I gotta eat just this many calories, I gotta just do this perfect thing, and oh my God, I can't wait till I go on vacation. When you go on vacation, you're gonna deal with this opposite direction. Where you're not even enjoying what you're eating, you're not even enjoying the process of vacation. It's like impulse just took over. Yes, so how you go in makes a big difference. One thing too is like, what do you value? Why are you on vacation? Now, this may be not true for someone watching, but for most people and in my experience, when I go on vacation, I'm there to enjoy the people I'm with, to connect with the people I'm with, to get out of my routine, to relax, which also means I'm not gonna pay much attention to my nutrition. Now, that doesn't mean what I said earlier, which is I binge because I was so restrictive, because I go into it with more of a balanced approach also. So then when I'm on vacation, it's like, oh, I didn't eat breakfast, not a big deal, because we're over here hiking, we're at the beach, and then, oh, lunch comes, cool, what are they making? I'll have some of that too. I'm not worried about it. What a wonderful way to ruin your vacation, is to go in either crazy direction where you go so extreme binge that when you get home, you're like, oh my God, that vacation, I really gotta turn things around, and then you go back on restrict, or you're not going places and enjoying yourself, because you're like, I need a protein bar, because we're gonna go on this trip, this hike, and I'm not gonna have food in the next hour, or just, that's vacation is, there are health benefits to vacation, that have nothing to do with getting ripped, or bulking, or building muscle. The health benefits come from other things. Well, I think that's what you really need to assess, is like, what do you get out of vacation? What are you trying to get out of vacation? Having some kind of mindset going in beforehand. Some of those things aren't just like, it's to completely shut off all of my barriers in terms of the way that I eat normally, so now I'm allowed to just go crazy and impulsive, or am I trying to relax? Am I trying to come back refreshed, and apply certain practices that I've learned to love doing, just because it's part of my everyday active routine? I try and stay active while I'm on vacation, just because I enjoy how that makes me feel, but now I can use that as kind of an adventure, so I go see things, but then also I wanna decompress, so I also manage that time, so I'm sitting around, I'm not doing anything. Building and losing muscle is a very slow process. Losing body fat and gaining body fat is actually a pretty slow process. Where it gets accelerating, crazy, is the extremes. If you actually spent seven days, and all seven days, you over eight, but not crazy over eight, you just over eight by five to 700 calories every day, which means every meal, you're eating a little more unusual, you're having dessert, or maybe you're having a couple of alcohol drinks in the day and stuff like that, and you're enjoying your vacation, it ain't gonna be as bad as you think it is, and I love your point, Sal, of how you go into it is so important, and I think that is the most common mistake. In fact, I have a client right now who's asking me for advice right now, getting ready to go on a trip, and she's wanting to be hardcore, heading into it, right, and get his best shape she can, and she's restricting her heart and increased volume, and all this stuff is going up right now, which I'm not against that, but you have to be careful of what that sets you up for potentially, especially if you're gonna go the opposite, where you're gonna go like, all right, now I'm on vacation, no rules apply, and because you are restricting so hard and pushing through so much leading into it, it really promotes that swing in the opposite direction, versus you kinda cruise into vacation of your normal lifestyle, of making good choices and doing and exercising and training, and then vacation's here, and now the difference is like, okay, maybe I will or won't lift weights, but I'll probably be active, go for walks, go for hikes, do things like that, and then I'm gonna enjoy a drink, I'm gonna eat out, I'm gonna do those things, but I'm not gonna stuff myself. The difference for me on vacation is my daily structure is different. My daily structure when I'm on vacation, it's very structured, because I have a family, I got kids, I got work, so I work out at 6.30 a.m., and I go to work, and then I come home, and I eat at this time, just because I have all this busy stuff. When I'm on vacation, I'll have those responsibilities, that's the biggest difference, is I just don't have the structure, I could wake up later, work out, maybe, maybe not if I feel like it, eat, yeah, if I feel like it, you know? More flexibility there. Yeah, I used to be, I used to be like, I would go and binge like crazy on vacation, because it was like, oh, this is it. It's been one time all year to do this, right? Yeah, it's crazy. Next question is from Micah2448. What are some of the best uses of your time when taking long breaks between sets? Rest, nothing. This is funny. There's a wall. I used to have clients that were like, what do I do? Well, I'm sitting here. I mean, I don't know, write a book, think about it. I don't do whatever you want, just don't do any exercise. There's two versions of this for me personally, and how I would probably advise a client. And that is like, my goals are very important to how I would answer this. So if I'm on like this kick where I'm trying to make moves and I'm really trying to get after my workouts, I'm trying to be consistent, like I want to be super into my routine. So my phone is not with me. I'm listening to music, but it's not in my hand between sets. I'm not scrolling on Instagram. I'm not working. I'm not doing anything. I'm like sitting there. I'm letting my heart rate come down. I'm already visualizing the next set. Like I am into my workout. Like if I'm trying to maximize results and I'm on a serious kick, now I'm not that way right now. Right now I'm maintaining health and stay in balance. And so between sets I work. And I would never recommend that to somebody. I get on my, I answer an email. I do things that I would totally tell a client who is trying to make progress in their training journey. Like that's not a good strategy for you. But hey, if you're in a place in your life or you know, this is part, you never miss workouts. You're consistent. You're not trying to really make any progress right now. You're just trying to stay healthy and balance and strong. You know what they're looking for? They're looking for more exercise. Oh, you think that's what it is? Yes. Oh God, yeah. The old like, rest. Do your rubber band a rest. Yes, in between. That's not rest. Yes. Like what's the most effective? Like how do I make my workout more effective? I got these minute windows in between exercises. So the best use in, so that would go to my first version of me, right? Yes. If you are trying to make the most gains in your workout, then it's not doing something necessarily physically, it's actually visualizing. Yes. And like being very focused, not letting any of the outside distractions get in, get in your head and you are, if that's music for you or silence, whatever, but you are already, you're visualizing the next set. Yes. And you're thinking about your workout and how it felt and how your muscles feel right now. Like and bringing your heart rate down by breathing in through your nose. That's a big one. Yeah. In terms of like, so anything when I'm coaching athletes is like, how quickly can we get that heart rate down? That's right. How masterful are you at getting to that calm state? Because that's the, the top tier athletes just have that ability. So even within the most like extreme environments where they have to perform at like a really high level, like they could be doing these crazy intensive bouts, but then find themselves to that calm state and then be able to perform again. I mean, that's, if you're really trying to squeeze out on the performance end of it, like if you think in those terms about focus, heart rate lowering, breathing, you know, that's where I would stay. You're right. They've done like studies on some of your high performing athletes. And that's one of the most things, one of the things they have most in common in these crazy high pressure situations or they're getting ready to do like a double backflip with a dirt bike or something. And their heart rate is like 50 beats per minute. Calmness athletes are at the top. Just calm. So we're something like one of us would be like racing, like crazy panting. If you have that ability to do that in your workouts, you're going to get the most at every one of your sets. And rest in between sets is extremely important when it comes to building muscle and strength. Not resting between sets means you're basically turning it into an endurance, cardio workout, which is fine if that's what you're looking for. But when it comes to the muscle building effects of strength training, the rest in between is very important. I would say that's one of the worst things you could do in between sets is a bunch of activity in there. I mean, that's worse than being distracted. You're ruining the workout. You're ruining the workout. Absolutely. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump. And you can find me on Twitter at Mind Pump Sal. This one's really important and that is to phase your training. If somebody trains for a full year doing a bench press and they're always aiming for five reps, if you compared that person to a person who did a bench press where they did three or four weeks of five reps, but then they did three or four weeks of 12 reps and three or four weeks of, let's say, 15 to 20 reps and then they'll throw in some supersets, at the end of that year, you're going to see more consistent progress from the person who's moving in and out and less injury.