 In this episode of MindPump, we just got voted the number one fitness health and entertainment podcast in a poll done here at MindPump. Thanks people, did that poll? Yeah, number one. So check this out. This is an episode where we answer people's fitness and health questions. Of course, we're personal trainers with over two decades of experience, we're experts on this kind of stuff. Kind of a big deal. But the way we open the episode, as we talk about current events and studies, we have some fun conversation. By the way, if you want to get time stamps of all the stuff we talk about in this episode, fast forward to your favorite part. Go to mindpumppodcast.com. But I'm going to tell you right now what happened in this whole episode. So we open up by talking about Dan Bilzerian. He's that cool guy that seems to be lying a lot about how much money he's made. He's in hot water right now. It's kind of crazy. Yikes. Then we talk about how Facebook is battling with Australia. I guess Australia's trying to get them to pay people that post on their platform and Facebook is saying, no, we're not going to do that. Let's see what happens. Good luck with that. Australia. Then we talked about Cobra Kai again. Look, that's a great show. We can't help itself. If you grew up in the 80s and 90s and you're old like we are, watch Cobra Kai. Sweep the leg. It'll bring all the feels. Then I talked about how Pinterest paid a ton of money to get out of San Francisco. That's bad news. We talked about car hop dining. This seems to be coming back in fashion due to COVID. Thanks, COVID. Yeah, we're going back in time. Then I talked about the memes that people are sending us that they make up about us. I can't believe people make memes about us. Yeah, that's weird. That's hilarious. One of the memes talks about Adam's love of OrganiFi's green juice. OrganiFi is a company that makes organic supplements. Protein powders. They have red juices that combine certain compounds that give you energy. They have a green juice that's delicious. It's got green superfoods. You can try that out. They have a gold juice, which is good for relaxation. Go check this company out. One of the better companies out there for organic supplements. And because you listen to Mind Pump, of course, you get a discount. You might turn into a juice. Just go to organifi.com forward slash mind pump. That's O-R-G-A-N-I-F-I dot com forward slash mind pump and then use the code mind pump for a massive and fat 20% off. Then I talked about a study on an old supplement. I used to take back when I was like 17 called AKG. Bring it back. Let's see what happens. Then we got into answering the questions. Here's the first one. What's the best way to get rid of a mom pooch or a dad pooch? Dads get them too, but moms have some special issues. So we talk about how to address the TVA muscles, how to shrink and tighten the waist. During that segment of this episode, I mentioned the fit mom maps bundle. This is where we combine three maps programs specifically designed to help train a mom after she's had a baby. So after everything's cleared, what you do is you get the bundle. You start with maps anywhere. You do maps hit, and then you do maps and a ball. Boost your metabolism, tighten up the waist, strengthen all the important muscles. You can find that by the way at mapsfitnessproducts.com. Yeah, for the moms. The next question, this person says, you know, we've talked about a study before that says that women gain weight, the average woman gains weight eating over 1800 calories, but technically don't we need more than that just to get our micronutrients? What's the deal? How do we combat that? So we talk all about micronutrients versus macronutrients, calories. What if you only eat a little bit? How do you make up the difference with all those important micronutrients like vitamin D, K, magnesium, and so on? The third question, this person wants to know if they should be manipulating their macros, that's fats, proteins and carbs, every time they phase into a new workout. So good discussion there. Should you change those things up when the workout changes or keep them the same? Macro madness. And the final question, this one's about breathing mechanics. Is this an important step indicator of back health? How should I breathe? What's the best way to breathe to give me better health? So we talk all about breathing and believe or not, breathing is extremely important, not for the obvious, but even for fitness goals. Breathing is extremely important. Look, Adam mentioned another bundle in this episode called the RGB bundle. This is another bundle. It includes three other programs, MAPS anabolic, MAPS performance, MAPS aesthetic. That is a great bundle for people who want to do nine months of targeted training. It's a long-term solution. This is our staple bundle. That's going to give you a faster metabolism, build more muscle, burn more body fat, all the guesswork taken out. We have lots of other bundles, okay? You can do individual programs if you just want us to train you for like three months. But if you want to follow our training techniques and programs and you want to do new workouts every few months, check out our bundles. You can find all these programs, research all the bundles, find the ones that work best for you, your goals, what you want to accomplish, the kind of equipment you have access to. Look up all that stuff at mapsfitnessproducts.com. This is the part that is crazy to me. And I wonder if we're going to start to see this happen more and more. Dan Bilzerian has 32 million followers on Instagram. And I think the part that I found so crazy about this story was that this is something that we've seen for a long time. I know we've talked about it off air and with friends that we live in this really like very fake, superficial world. Big old facade. Yeah. And Instagram does a really good job where people do a really good job on Instagram of promoting themselves and making it look like they're much more successful than what they really are. And then you see someone like this who I would argue is probably one of the most famous people on Instagram. 32.3 million followers on Instagram. They call him the king of Instagram. They do. And to come and then you get this whole thing that's ours. So those that aren't following this story right now, Dan Bilzerian's like in hiding that he isn't, no one's found where he's at right now. And a bunch of people are coming after him for money because supposedly he's been embezzling all kinds of funds. Now, the company Ignite that everybody probably thought was doing so well because they're always doing helicopter trips and cruises and boats and hot chicks. Boats and hoes. Yeah, boats and hoes, right? You've been watching this on Instagram for the last three years. He started the company in 2018. And the part that I thought was so... And it makes like way less. 1.7 million. And this is all public, by the way. 32 million followers. He only made 1.7. Yeah, go do your own research. When a company is publicly traded like this, it's publicly traded in Canada. It's a penny stock in the United States. You can look at all the financials. They have to disclose any moves that they do. And basically what's going on is that he's been using public money that's been funding this company Ignite, which he is the owner of, CEO of. So people are buying the stock. They're buying the penny stock and he's spending that money like crazy. Meanwhile, the income, the revenue is like nothing. It's tiny. The company, he's literally living off of investors giving the money. Spending the investor's money. And I don't know what is more crazy to me, right? Is that he's spending millions of dollars beyond what the company is making or that somebody that famous on Instagram is only able to pull 1.7 million. And 1.7 million dollars for somebody who has 32 million followers on Instagram is not a lot of money. That's like on accident. You're not doing well. If you don't make a million dollars, 30 million followers, you should be able to make a million dollars on accident. Yeah. You can make that on key chains. And you're selling a marijuana product. I mean, come on. Who doesn't want to smoke weed right now? So two things that I think about with this. Number one, it's social media allows people the ability, the powerful ability to false advertise themselves. Now, look, we're all, or I should say a lot of people are guilty of this. You might not be Dan Bilzerian with 30 million followers, but let's be honest. You're not posting pictures of yourself in the morning when you look crappy. You're not talking, you're not posting pictures of you and your spouse arguing. Everything is about, I have the great life and everything's wonderful and look how nice I look and blah, blah, blah. But take that times a billion with these influencers, right? Well, look who's really profiting off of all that content, right? Instagram. Yeah. So this goes in perfectly with what I just read about Facebook and what they're battling right now with Australia. So I guess Australia created a law that basically was trying to equal it out in terms of, you know, people's putting publishing content that they would get paid in return for a certain amount of content from these juggernaut companies like Facebook and Google, basically explain that. So basically like the, if they were publishing like new stories or Facebook, no, individual people. Okay, got you. Right. So like they would have to end up basically trying to pay out some of these other people's businesses that were producing this type of content. So they basically are now in a position where they're like, your market isn't that big. So basically all we have to do is cut you off then from the news. So it's explain this. Okay, so let's pretend I'm an influencer on Facebook. I have 10 million followers. You're saying that you're giving the example and I'm promoting McDonald's, does it matter what example I use? It doesn't matter. Yeah. Okay. So I promote McDonald's. Yeah. So what are you saying is the issue that Facebook is saying what? Well, so basically they just, they just wrote a law about any of the content producers like need to get like some kind of a payment for the amount of content they're putting up. Okay. So I pulled up the article. So it says that, so Facebook has flashed, this is from Yahoo Finance. Facebook has flashed a warning to global regulators by taking a hardball stance against Australia's plan to force it to pay media companies for stories. So in other words, the Australian government has drafted legislation to force the US tech giant and Google to compensate publishers for the value their stories generate for the platform. So in other words, yeah, Facebook is a free platform. You go on there, you publish your content, you get a lot of eyes on you. And so Australia is saying, hey, Facebook, you should be paying these publishers for providing so much value on your platform. Well, that's interesting. Which is weird. Yeah. How are you going to control and regulate that? Yeah. And Europe, I guess, has been trying to push this through and hasn't had any success. Yeah. I'm not a fan of that. That's stupid. Yeah. Look, here's the deal. You're using Facebook to get a million people on your, to look at your stuff. Yeah. Be grateful. Right. That's what I'm saying. Yeah. So what they're trying to do is they're basically trying to control that and say, like, you know, let's say on that, like I said, I have 10 million followers and I post something about a brand. Like I talk about my Levi's jeans. Yeah. And even though Levi's doesn't have a contract with me or anything like that, that Instagram should then be forced to pay me. It's worse than that. Let's say you have a bunch of million, you have millions of followers and you're producing all this content on Facebook. Oh, forget it's a brand, just put anything, just the fact that they're watching. Yeah. And now Facebook needs to pay you because you're making such good content on their platform. Oh, that's silly. That's a stupid law. Yeah. Well, so, okay, so let's go back to Dan Bilzerian. Yeah, because he's got 32 million followers. So it's substantial. It's false. It's false advertising times a trillion, but let's also take a step back for a second. Okay. This is a weird like world that we live in right now. Yes, very. Since when does a CEO who's doing drugs and partying all the times, according to his Instagram, with girls and doing all this weird crazy shit? Since when is it a good idea to invest in that CEO's company? Like, if Walmart's CEO... You know what? You know when? When Robin Hood came on the market and fucking let kids fucking invest. Maybe. He's cool. Yeah. Yeah, that's it. Exactly. Imagine if the CEO of Apple or Walmart was like posting videos on like boats with chicks and like drugs. Or for you after, right? Well, I mean, yeah, I guess, but maybe... Well, the question is that, I mean, I feel like that's kind of where it's heading. It's heading in that direction where more and more people want to see the CEOs. They want to see their lifestyle. They want to see... And there's young guys that are coming in girls. Not a good business point. There's young entrepreneurs that see this and are playing right into that. We know lots of people like that, that on Instagram, they put out this, driving the fancy cars, living the lifestyle, like they have this really successful business and everybody believes it. Yeah. You know what's interesting is that that here's the real truth that the millionaires and billionaires that are actually consistent, solvent, who are going to last long, you know, a long time, they don't really live that kind of a lifestyle all the time. They work hard. Of course not. They spend properly. They invest properly. They take proper risks. The people who tend to spend like that or the celebrities and stuff you hear about that go bankrupt. You know, when you hear stories about the celebrities and you're like, how the hell did Mike Tyson go bankrupt? Wasn't he worth like hundreds of millions of dollars? It's because of stuff like that. And honestly, now that I'm older, when I'd see videos and stuff of Dan Bilzerian, do you know what would cross my mind? That he didn't seem very happy. I know he's putting it out like he's a super happy guy. Well, did you hear him on Rogan? They got into that a bit. He was doing all this crazy stuff just to feel something. It's where it was... He had triple bypass surgery or something like that. Dude, he had all these heart problems, conditions. I don't know. I just thought like he was just so numb to everything. Well, I mean, taking it back to our space, to the fitness space, you know, this is a problem for people who have body image issues or are trying to get in shape and so they go on social media and look at these influencers. I know a lot of these influencers. I also know people in fitness and these people posting pictures of themselves looking shredded and I'm so healthy and I'm so fit. Some of them are some of the most unhealthy people in real life that you'll ever meet. Terrible body image issues, terrible relationships to food, some of them serious eating disorders, a lot of them on anabolic steroids and drugs. And in real life, they're not living the life. They just look good in a picture. That's the exact same example. Only instead of money, we're talking about, you know, looking a certain way. So instead of having insecurities about being rich and famous and having all kinds of money, the insecurity is the way I look. And I mean, I think that's more often the rule. Probably. I think it's very rare. In fact, I feel like very surprised when we meet somebody who has kind of that image on Instagram and yet they have it all together, that they recognize how they're using the platform. They know that it gets eyes on them. It's smart business for them, but they don't think that way. I don't feel this way. It's not important to me. I mean, in fact, just saying that, I'm like trying to think, who do we even know? Kinkito. Oh, good example. He's a good example. That is a good example. Yeah, because if you look at his Instagram and stuff, he does a good job with the whole influencer thing, but legit behind the scenes, very smart business guy. And very, very savvy. Very private with his personal life. Shout out to Brent. I really do like Brent. And he does. He plays the Instagram role really, really well. And he's really not like that at first. Super savvy. Yeah. Super business savvy. That's a good example. Because a lot of Juju Mufu is another guy like that. Yeah, very smart, very savvy. Yes. Very conservative with his money. He's done very well for himself. You wouldn't have no idea how smart that guy is. He plays his goofy. His goofy content is all well thought out. He's constantly coming up with just the most ridiculous creative ideas. I don't know how he does it. And here's the other part of this that's an interesting kind of learning lesson is that just because you have a lot of people that look at you, because you have a page that attracts a lot of eyes. Doesn't mean you make a lot of money. Doesn't mean you can make a lot of money off of it. Because if all of your value isn't looking at you, and that's the thing that you give away, there's no other value. Yeah. How are you getting compensated? Yeah. Nobody's going to pay you for anything else. It's like that, you know, if you get the milk for free, why would you buy the cow thing that they say or whatever? Yeah. Yeah. It's the same thing. It's like, you know, you've got all these people looking at you because you show your body or how cool you are or look at my cool cars. Now, why would they pay you for anything? That's all your value. So you've got like, it's like, what was that one female influencer? Yeah, I was going to say, I was just going to allude to that because you brought that up, I think it was like a year or two ago when she had like two or three million followers and most of her followers were gained because she's got half naked pictures and then she tries to launch her own t-shirt line and sells like 12 shirts or something like that. Oh my God. Yeah. Something, you know, it's crazy. It's wild. I mean, that's another one too. I mean, I was just talking to a friend of mine who was, you know, asking about, you know, he's getting ready to start podcasts and wants to start this business and, you know, like to kind of go to move because again, I think this is like one of the things that everybody shows on Instagram is, you know, apparel. And, you know, he's like, oh, you know, I'm going to make this t-shirt line. I got this logo and all that stuff. And I'm like, are you kidding me? Like there's no money in that. There really is no money in that. The size that you have to become to even make that profitable and to pay the people that would have to package it to ship it, the, you know, the 50% you're paying to have it manufactured and made and screen printed. I mean, it's just, it is a terrible business model. But yet we see on Instagram all these kids that, you know, have got their own clothing line or their own brand and they're driving these cars and they're putting on this. So then you get this whole generation coming up behind them that thinks that this is the model. Like get popular on these platforms, get a lot of eyes on me, whatever that, whether that be showing my abs because I'm some dude or doing, you know, crazy things on there or if I'm a girl showing some of my body to get all this attention. And then I'm going to start my line. I'm going to start my line or whatever. And the, the irony of that to me, and what I always try and warn, you know, a young kid that's thinking this way is that, you know, do you really think, like let's, whatever line it is, whether it be a clothing line or you're going to start your own makeup line, like do you think of the big brands that do that? And do you really think that you can out compete those? Like do you really think that just because you can get popular on Instagram that you're going to compete with Ralph Lauren and Tommy Hilfiger and Calvin Klein and no, dude, like those, those are substantial brands with a ton of funds behind them. And they have people that are way ahead of the fashion and style and they get it all to a science. It's not just that. I think that there's right now we're in a bit of a bubble with social media that people, they see this and they think if, if I can just become an influencer or gain a lot of attention, that's a viable business plan. That's the business plan, right? It's to get, it's to get a lot of eyes on me on a platform and then that's going to become my business. It's far more complicated than that. What I predict is I predict the, I predict the network marketing of media. Yeah. I predict the complete collapse of businesses that are built on helping you become an influencer because that's what you see a lot of. You see a lot of these businesses that are like, I'll teach you how to build, how to be an influencer. Well, because you actually had to gain money that way. But now you're hustling like your false ideas to all these people that just see the facade. The demand is going to be gone soon because people are going to soon start to realize that's not a business plan. Most people don't make any money doing it that way. So all these people selling that like sign up for my course and I'll tell you how to be an influencer and we'll teach you how to use social media to get popular and gain all these followers. That business model is going to collapse. Right now it's already being built upon itself and Ponzi schemes where. I wonder though when it's going to collapse. Did you see, I did a post on that like, I want to say two, three months ago. Do you remember that? I said the five steps to make a million dollars. Yes, absolutely. Step one is pretend like you make all this money and then step two sell. Teach people how to rent a Bentley. Yes, sell all the fools that think that you're making millions of dollars on how you can help them make millions of dollars and then that's where you make most of your money. Like, I mean, that is the model. That's the model. And I mean, how many people would probably pay Dan Bilzerian for like business coaching? Yeah, no, the worst business coach. Right? I mean, if he wanted to go that direction, that model is wide open for him. He's got enough eyes and attention and young kids that think that, you know, that that's a great idea or they want to live the life he's living. You know what he reminds me of? What was the names of the people that did that, that like vacation island that blew up? What was that again? Oh, that we had the guy on the show. Yes, fire festival. Yes, thank you. It reminds me of fire festival, like hype and excitement and everybody cool and then just rumbles. Pure house of cards. Hey, so Adam, I've been waiting to ask you. I know you said you watched the first season of Cobra Kai. Yeah, yeah. Tell me it's not hitting you right in the freaking field. They did. Okay, so they did a really good job, man. I was actually texting my other best friend who is like, he's really good about like recommending shows and we always go back and forth and I told him, I said, hey, you know, I was texting him like midway. This was a couple of nights ago when I first started watching. I said, this Cobra Kai thing is not as bad as I thought it was going to be, right? And then he sends back to me, he goes, no, he's like, I have been kind of watching it. It's pretty good. And I'm like, yeah, no, it's getting me, right? So I ended up watching the full season and I do. I think that there's a lot of things they did well. Now, mind you, I think if you never watched Karate Kid. Oh, it won't be good. It won't be good. No, no, I agree with that. But if you were at all, at all a fan of the show, right? If you were at all a fan of Karate Kid as a kid growing up, you have to appreciate this show because they did a really good job of a couple of things I thought. One, one of those things was kind of picking up the storyline and they kept a lot of real characters. They integrate a lot of the real characters from the original, which you always appreciate when you see like a sequel or a continuation of a show. So they kept a lot of real characters and they developed the story as if how it probably would have played out. That's the part that I like the best was that. It's a continuation. You know, I like to talk about, you know, the things that I think about as a father now of what I want to be very careful of because of my insecurities in the way I grew up, right? I grew up not having as much. I worked really hard to have things. I have things now and now I have a child. And the natural progression for a lot of people that are not self-aware is to then allow those insecurities to bleed into your child and that changes their upbringing because you now provide all these things for them and then the cycle just continues like that. So they did a really good job of showing like the rich spoil kid and how he turns out and then how he grows to be an adult and all the troubles that can come from that. The poor, the poor, humble kid who comes from nothing and then how he makes it in life and where he's at in his life and then now their children and the challenges that they face. So I think they did a really good job of showing and depicting that picture. They did, but you could clearly see that the target, so they wrote this with the target audience being men in their, you know, 30s and 40s who grew up watching Karate Kid. That's really the target because there's so many, you know, like things that harken back to the original. They referenced the original. Every time and you get the chills because when you were a kid, I mean, I don't know about you guys, but Karate Kid to me was one of the pivotal movies of my life as a kid. It was like, I watched that. I told everybody I did Karate and I didn't. Yeah, just because I watched so much of it. You were like, yeah, I thought for sure I could like, you know, slice through blocks of ice. Yeah, just because I walked through. Karate got his ass kicked because he tried to crane. Yeah, yeah. He really thought that worked. I thought it worked. Hollywood's bullshit, by the way. Like when you tell your friends you have a girlfriend, but she lives in Canada. Yeah, yeah, yeah. You get the picture of her. It's like an Olin Mills pic. Yeah. It's like one of those clamor shots. Clamor shots like that. Dude, just wait till the second season. If you like the way it kind of brings you back to the original. They bring back the sensei. Bro, stop. I saw episode one. The second season, dude. There's so many moments. And it's so cheesy because it's all because I love Karate. I mean, Jessica made so much. She makes fun of me because she's like, are you standing up while you're watching? Because I'll sit down. I'll sit down. There's one scene in particular where I stood up. And I'll just like, bro, okay, you're going to do it. You get emotional a little bit. You get the chills. Well, Katrina's already. I can't talk shit. I didn't say anything. Yeah, Katrina's already making fun of me because I'm doing like, there's lines, right? There's parts in the movie where I know that they're setting the table to reference the old. And I'll sweep the leg, Johnny. Yeah, yeah. Yeah. Dude. You all said say some shit like that. So, I mean, this totally goes in hand with the whole franchise of Star Wars. I know you guys are, you know, strapped in. I'm going to talk about Star Wars. But basically they're going back now. They've given responsibility to Lucas. They've given response to John Favreau because of what they did with the Mandalorian. But where they screwed up with this whole thing is they didn't have that feel. They took, they removed a lot of the essential characters that drove the story. And they tried to create something entirely new. And that's why it didn't do so well. It didn't include like that kind of fandom, like you see in The Criter Kid. Like it has, they nailed it, you know? And they just missed it. Well, don't you feel like that's really a hit or miss move? It is. It's really, it's a very hit or miss. Like I think you're better off. I mean, I think the, and so I understand why they went the other way. I think you're always better off trying to write something that is so good. For the original fans. Well, no, no, no. That's what I think. No, I don't think that. You disagree? I disagree. I think a smarter strategy business-wise is to write something that you hope that even a new audience will come on because they'll like it. And hopefully at least- But it has to be a new story though. Right, right. So the problem is the disconnect between writing something that's like very, almost identical, but with all new characters. Like that just doesn't work. This is why I disagree with what you said, Adam, because that is hard to try. Because here's the deal. The new one is always going to be compared to the old one, which here's the problem. If you have an old iconic movie, it's decades old. Star Wars is one of them. You know, Karate Kid, Rocky, The Godfather, whatever. These iconic movies, you will never match. You'll never be able to compete with them. Even if you make an awesome, amazing movie, the memories are always going to be stronger. Yeah, but you're referring to the people that were original fans. In fact, and here's how you'll prove this. Okay, so Hit Makers is a great book. It goes into this and it's really talks about music, movies, and the formula of it. In fact, we're victims of all of this. Like your total recalls, movies that we talk about that were amazing are remakes of other movies. And so it's the formula that they're trying to recreate. Carrying on the story, I think, is more challenging because then you have to appease the old fans to even get them to, and hopefully, they still are into that, whatever genre it is or story it is, so you have to really appease them. And then you're hoping that a new audience will be able to pick up where this is left off and then get into it, where you're better off telling a whole new story with the same formula. Yeah, so here's what I mean by that. So with Star Wars, for example, the dads and moms who are growing up with it and loved it are going to bring their kids to it. They're going to have their kids come to the movie, but you need to do enough in that new movie to throw back to the old one to give you the chills like you did when you were kids. Again, you're speaking from your perspective. It's not. That's not true. Really? Because, okay, look, you can have an old rock band from the 80s. They want to do another tour, make new music, or play to the old audience and charge them a lot of money for the tickets and play all the old favorites. You know, Karate, this Cobra Kai, imagine if they made a new Karate Kid, which they tried. Well, you saw it with Queen, right? Yeah, they tried doing that with another Karate Kid, the one with Will Smith. Okay, yeah, it's cool, good movie. Not great. Cobra Kai, way less production value. If I didn't watch Karate Kid, I'd look at it and be like, this is kind of silly. The Karate's not even that good. You could tell the actors don't actually do martial arts, but I love it. That's, again, I think that's because they did a really good job of hitting it out the park. It's more risky that way, because you have to appeal to you in addition to tell a good story. The people that are all watching Cobra Kai right now are not all us. We are definitely- We're the ones driving it, I guarantee. Maybe, okay, fair enough, but that's just it. It had to hit there to get us to drive it, and then it had to be good enough to appeal to another audience. That's hard to do, while staying on the same exact storyline. That's what they did such a good job. Well, I'll tell you what, when they make Predator or Conan, I would love it if Arnold somehow is in there as like a old, like, you know, oh, we got to go talk to the guy who dealt with Predator originally. They have Arnold. Just a small thing like that would make me go, fuck. Oh, yeah, that'd be awesome. Hell, yeah, you know, something like that. Well, they try that in Terminator. That's why he's always showing up, and that's why I would watch it. Yeah, it's the only reason. Just for Arnold. Yeah, but I get what you're saying, too. Well, yeah, no, The Hitmakers gets into all this. I mean, it's a great book if you want to read all that. I think Derek Thompson's the author, and it talks about all this. And it's not that easy to do that. That's the challenge. The challenge is to be able to appeal. And because here's the reality, too. We were young kids at that time in our life where a big part of our life was play and watching movies. That's a majority of our life. A lot of us have grown up and don't have time to go back and watch Cobra Kai. There's a massive core audience that watched Karate Kids that are not watching Cobra Kai right now. So you are relying on, you're going to get a good portion of those people, hopefully to be your base. And then in addition, that attract a whole new audience based off of the successful formula that you played in the first one. So referring back and playing off the original is much more difficult. And that's the reason why companies like Star Wars did was trying to tell a whole new story in hopes that it's so good that we create a whole new... In hopes you get the new base. Yes, a new base, a new generation who doesn't feel left out when they're watching it, that don't watch and go like, I don't get any of these fucking references because I wasn't born in the 80s. Yeah, maybe for Star Wars, right? Because I want to continue on this crazy franchise. I don't think Cobra Kai is trying to continue on this crazy franchise. I think they're trying to do these series on YouTube and Netflix. Maybe it's a little bit different. It was definitely the writing, though. The writing was good. And that means a lot more than all the different effects and all this background stuff that a lot of producers and movie directors think is going to sell the movie. You've got to have a good story. You've got to write it out. But how many of your friends did you kick in the face because of that movie, though? Me and my cousins... Yeah, dude, I was breaking boards and shit. My cousins and I... We used to get in fights a lot anyway. There was nine boys, so fist fights is what we did all the time. When we watched Karate Kid, it was a royal rumble. All the time. Don't work, by the way. No. Who does that? Hurts your fingers. It was a fight. Yeah, it's horrible. I feel like if you did, though, and everybody saw you do that... Well, yeah. ...you're a badass. Yeah, you're going to strike fear. Hey, did you guys see what happened with Pinterest in San Francisco? No, no. Okay, so... Are they leaving? So you guys know Pinterest. Because I wouldn't... That's a surprise. Yeah, the big company Pinterest, right? Yeah. They just paid something like $80 million to break... $89 million... Oh, to break a lease. ...to break their lease... I did hear this. ...to leave San Francisco. What? It's a 490,000 square foot office space. $89 million? How much are they even worth? They paid $89 million to leave just to break the lease. That's insane. Right now, San Francisco is bleeding. They did this anonymous survey of 4,400 tech workers. Two thirds. So a vast majority of them said that they would leave the region permanently if they were allowed to work from home. And something like 50% of storefronts in San Francisco are closed. Wow. Right now. The same thing's happening in LA, too, right? I hear LA's got a mass exodus right now, too. All the big cities. All the big cities right now. Why not us? What do you mean? Why not us, then? San Jose? Yeah, we're not seeing a mass exodus. We're seeing the opposite, dude. Our house doesn't stay on the market longer than seven days here right now. In terms of the housing, yeah. We're starting... You know why? We are seeing an exodus, not like San Francisco. But San Jose is still considered a suburb if you look at it in comparison to San Francisco. We may get people from San Francisco. Yeah, we're still a commuter city, to San Francisco. Yeah, but you were bleeding, too. If you look at the amount of people leaving San Jose, that's quite a bit. Are we Gavin Newsom as handsome? I was handsome. I was stupid, dude. He's got that going for him. Dude, do you guys see what Nancy Pelosi got in trouble doing? Did you see that video? Yeah, no mask and going to the hair salon? She went inside a hair salon, got her hair done, no mask. Wow. So stupid. That's a bad politics right there. Bro, I'm so over politics right now. I wish we could hurry up and get to this fucking election so we can drop out of the portion. I don't want to hear any more of anybody's ideas. I saw a bumper sticker that said, it was like one of those bumper stickers that tells you to vote for a candidate. And it was like, vote for Meteor 2020. Yeah, I posted once somebody sent me about that guy like Jack or whatever. He promotes cheese and I was like, he's got my vote. Oh yeah, I saw that one. Did you see the stimulus package thing that the UK did to try and restimulate the economy with like eating out or whatever? No. I thought that was interesting. And it's hard to say how successful it will be. I know they had a huge amount of people that used it. I think it was like, they have 64 million people or something and like 63 million dollars was spent. So the idea was, I mean, one of the bleeding industries right now is restaurants. It's a big time. Yeah, just dining out and employees that work for that. So that's a huge part of our economy, their economy that's being hurt. And so the government came out with this idea of $13 vouchers. So like everybody got $13 vouchers to eat, to dine out, to try and restimulate people going back out. And so $13. Well, that's the idea is that you give everyone a little bit of money. Did you use some breadsticks? Yeah, well, yeah. You know what that is, by the way? This is what people need to realize. Okay. When the government gives you money, they don't have money to give you. So what they did essentially is It's backdooring you. They took your money. They Dan Bilzerian to you. Yeah, it's exactly what happened. They took your money and gave it back to you and said, here's your $13, but you can only spend it here. You're welcome. And everybody's like, yay! You guys are so nice for doing that to me. Well, I think that's the argument right now, is like, did it really do anything? So yeah, all of a sudden, $64 million was spent out there, but then it cost X amount of dollars just to get that. Well, what's actually interesting is how some of these other companies have pivoted. So they've actually resurrected the car hop dining experience. Oh, yeah! Yeah, which makes a whole lot of sense. So I was like, wow, that's a brilliant- That was a big thing in the 50s and 60s, right? Started in San Francisco. Yeah, Mel's Diner, I believe. So yeah, there's a few of these old diners that are now converting it to have the roller skates and all that kind of stuff, and basically come up to your car door and serve you food. Wow, that's awesome. Those are the stories I like to hear. I love to hear the companies right now that are- Figuring it out. Yeah, pivoting, getting creative, and finding a way out. There is, I mean, there's still a lot of companies that are having success. Yeah, I went to go eat dinner last night in Santana Roo and one of the sides of the lanes has now been converted to outdoor seating for all the restaurants. That's kind of like the standard now, like Truckee's Downtown is like that. I know that even Willow Glen's getting that way. They can go platforms over their parking lot. Yeah, yeah, well, that's all good stuff, I guess. Dude, you know what I love seeing, by the way? So you guys know how people send me memes all the time? Of course. Lately, I've been getting people sending me memes about us. Oh, yeah. Mind pump memes. Someone started an Instagram page. I did see this. There's several of them and they'll say something about like Justin or Cheese and me about, you know, let me tell you something more. I got to study- They had a conspiracy one with me recently. They did, so let me tell you something. It's a pizza gate. They had one about Adam and Organified Green Juice. It said something like, I don't drink water. I just drink Organified Green Juice or something like that. Hey, speaking of Organified, how'd you guys like the pineapple smoothie that Jerry made for us the other day? Really good. Now, that one was delicious. Yeah. The recipes are totally underplayed. If you want to make yourself like tasty high protein or, you know, healthier tasting snacks or snacks that are healthier, I should say, they have so many recipes on there that you can use some of their products to make, and they're legit. They're actually pretty good. Do you see the recipe on that? It's almond milk, the vanilla whey protein, and some chops of- Vegan protein. Yeah, the vanilla flavor. You said whey. Oh, did I say whey? Yeah, you did. Oh, vanilla protein powder with some pineapple chunks. I think if I was, I think adding either a banana or like I think Doug referenced adding like coconut would be- Some whiskey? Yeah, but blend that on some ice. Really, really good. I wonder if anyone's ever done that, like a meathead, you know, has had a party. Of course. And he's- I did that. No, you did it, bro. Of course I did that. But at least I'm gonna get my protein. Hold on a second. Of course we did that. You made mixed drinks at a party and in the mixed drinks, you put like- Amino acids and creatines? No, not amino acids, but we did protein shakes and then add like rum and things like that. That exact drink would actually go great with some rum in there. It would taste like a pina colada. Oh my God. Dude, I can see those pink amino acid drinks and they're putting vodka in it, you know? We totally did shit like that. Yeah, skinny, skinny tea. You guys didn't do that, right? So we also used to take like speed stacks and then do that as like either a chaser or just- Oh my God. Or just straight speed stack with vodka. But a red bull vodka but on steroids. Yeah, a speed stack though was like, that's not healthy, it's to hype you up. Well, I know. Protein is like, you know what? Well, I get smashed. That's such a horrible idea. I may as well get my protein. I gotta make sure I don't lose any muscles. Yeah, 100% I thought like that. Let me have some amino acids. Speaking of amino acids, so there are, because I've been in the space for so long, I see supplements going out of favor, coming back in favor, going like the same supplements over and over again. But there's some supplements that disappear, never come back. And then every once in a while, a study will come out to say that that supplement has a lot of value. So there's a supplement about to make a huge resurgence. Oh, really? No affiliation. So we don't work with any companies that sell the supplement. But when I was a kid, there was a supplement called AKG, alpha-ketoglutarate, I think it was called. And it was for muscle recovery. It was a bodybuilding supplement. You're supposed to take it post-workout. And it was a big, it was super popular back in the, I want to say 90s maybe. And then it disappeared. Well, a study comes out that they gave this to rats, tested it against water, and it had tremendous anti-aging effects on the rats. What's that mean? Tremendous. Like they had shinier coats. They had better muscle strength and performance. And they had signs that they were all younger and healthier compared to the other rats from AKG. This is a supplement I took when I was like 17. What's it derived from? What's it come from? I have no idea. You have no idea? I forgot. It's the fountain of youth. It's like, I think it's a byproduct of an amino acid of some sort. And it declines as you age or whatever. That's the whole thing. But it's going to fall in like that whole collagen push, right? Maybe, but I got to look deeper in the study. I think the rats took a shit ton of it. So I don't know if it's realistic, you know, for people. It's going to inject it. Yeah, you got to inject your AKG. But old supplement. Let's see what I guarantee the supplement makers are going to start marketing that again, because I know it's cheap. That'll be interesting. Keep your eyes open. First question is from Katie Konten. What's the best way to get rid of a mom pooch? Everything else has returned but the midsection. Oh yeah. This can be super frustrating for so many names for this. And not just, this isn't just a mom thing. Well, there's a couple of things that called it the foopa. You're right. There's a couple of things I want to thank Justin. Holy cow. No problem. There's a couple of things I want to talk about here with us because if it's excess body fat, you can get leaner. That's the main reason why a lot of people have a pooch. But specifically to moms or to women who just had a baby or can't seem to get lean, they work their abs, their obliques, they train their body. And even though their body fat percentage is down, they have this kind of lower belly pooch that sticks out a little bit and they can't figure out why. Very frustrating because they're doing everything they're supposed to. I've trained women in this particular situation. And really this is the result. If you're lean and you're fit and you're working out and everything else is good and you still have this, this is because your TVA muscle has not been properly strengthened post pregnancy. So this is a muscle. TVA stands for transverse abdominis. And it's a muscle that is deep in the core. So it's under the abs and the obliques and it surrounds the midsection and it's kind of like a corset or a weight belt. So when you're at the beach and you suck in your stomach, the muscle that sucks in your stomach is your TVA. When you're pregnant, this muscle has to stretch an atrophy to make room for baby. It's this muscle in particular has to stretch an atrophy because it's the one that shrinks your midsection. So when it stretches in atrophies, as the baby grows, then you have the baby. And then it, you know, there's nothing in there anymore. There's no more baby in there. But this muscle remains atrophied and weak. And so you strengthen your abs, you work out your obliques, you get leaner, but because you didn't strengthen this specific muscle that tightens up and shrinks the waist, the, your organs kind of push out a little bit because the midsection is full organs, right? Push out a little bit. So you get this lower belly pooch. So the solution for this, in this particular situation, is to do exercises that specifically work the TVA, one of them drawing in maneuvers. That's it. One of them in particular is called a stomach vacuum. This is an old school exercise bodybuilders used to do. We actually have a great YouTube video on Mind Pump TV about this specific exercise. So we'll make sure we link it in the show notes where I teach how to do it. But this exercise is great for strengthening that and getting rid of that particular pooch. Yeah, also cat cow and, you know, techniques like that, but definitely they all revolve around that drawing in maneuver. We even have this as a component in our prime test, the wall test. And so that's something that you can check whether or not, you know, you have access to that. Properly where your ribs will then flare out a bit if it's not contracting properly. So that's something to consider, too, in terms of your overall bracing when you get back into weightlifting. You want to be able to have that reestablished so you're, you know, stabilizing everything correctly. So I agree with you guys, but I don't think this is the only thing going on here. And this, I didn't realize this until it happened to me. So that's why I made the statement that this isn't just- You got the dad pooch? Yeah, like a- So- Dad bumper. And I know there's gonna be a ton of people that relate to this because after this happened to me, and then I've spoken about this before in the podcast a long time ago, and I had tons of DMs in regards to it after I talked about it. And I remember when I was getting ready before I was gonna actually get on stage, I had the first year of like, I told myself, okay, if I'm gonna do this thing where I'm gonna compete and get on stage, I'm gonna do a year of training and dieting without a show in mind, right? Which is what I recommend most people. So before you decide you're gonna sign up for a show and just compete, why not run a dry run of pretending like you're gonna get ready for stage so you can get a feel of what it's gonna be like? So I did that the year leading up into competing. And up into that point, I had never pushed myself below 7% body fat. 7.5%, 8% was the lowest I'd ever been in my life until I was deciding that I was going to actually compete, right? So I was sub 6% body fat. And here I am a year before I decide I'm gonna get to start competing. And actually one of the things that blew me away that I just couldn't figure it out at first was I was shredded, it was lean, it was 6% or less. Yet I had this little tiny pooch still in my lower abdomen. Of body fat? Of body fat. And it just didn't make sense to me. Yet I'm shredded, vascular, everywhere else, but then it just seems like I have this little bit of stubborn fat. Now, here's my theory. We talk about on the show a lot, every time, why yo-yo dieting is so bad, every time you lose body fat, then gain it back and then lose it and gain it back. We talk about that the body actually can add fat cells. And we've also talked about how everybody has different stubborn areas on their body and areas that you tend to put the body fat on first is always seems to be the last place that you lose it also. So that's for a lot of men and women, it can be that lower kind of pooch area. So what I realized was even when I got that lean, I still had this. Now, I was training core and abs and doing a lot of things to draw it in. So when I actually hit stage the very first time, I still had this. Now, you can't tell because I'm using the drawing. I'm drawing in, I'm keeping my abs contracted. So in photos and what everybody saw on stage, you can't really tell. But I knew, I knew I still kind of had this little pooch thing even though I was fucking shredded. And it wasn't until about the third show. So I had to get as shredded as I had ever been, then put on good lean mass, not put a bunch of body fat on, put good muscle on, speed the metabolism back up, then shred back down again, then do that. I had to do that about three times. It was about my third show before I actually completely eliminated that low pooch. And again, right now we're- What percentage were you at the third time? I was about 3%. So after my first show, I'd say my first show, well, now I should say it's my first show, I came in about that lean. So yeah, I was leaner even on my very first show. So I'll put pictures up sometime so people can see. I know you guys have seen them before where I have my arm out straight like this. I had never been that straight. We have a poster in the bathroom. Yeah, it's in my bedroom. I mean, I was gaunt. That was the first time, too, that I had ever messed with the Clombuterol. And I thought it was so insane. My body was just like melting fat off of it and muscle. And it was like, it was crazy how I felt. No discount code for that. We don't sell that. And I don't recommend it by any means. Yeah, no reputable companies, yeah. It definitely was one of the scariest things that I ever messed with. But it did get me leaner than I'd ever been in my life. But yet still, I still had that pooch. So my point is that sometimes, even when you get all the way down, that you might still have these stubborn areas of body fat because of years and years and years of adding fat cells to your body and that it may not just come off the very first time that you get lean. You may have to get leaner than you've ever been before. Stay consistent still, dieting and training, build muscle, build the metabolism up, then come back down again to finally get... Because I think what makes it stubborn, it's stored energy, right? And if you're feeding your body, you have a body fat other places, the body will get it wherever it's easiest. Fat cells can actually convert, too. They can become brown fat, which is more likely to burn and produce heat for the body. And other types of fat are much more stubborn. And doing the yo-yo dieting can reduce the amount of brown fat you have on your body. Your body becomes more resistant to losing it. And back to competitors, competitors that bulk the wrong way. That just put on a ton of body fat and go crazy and then try and get lean again. You notice them each show unable to get... And that's why this is my theory. This is also why I think they struggle with that. I think because each time they put on all that extra weight, they add more fat cells. Which makes it harder. Just makes it that much more... Especially if they kind of have... They think they have figured their body out and they have this system like, oh, I cut this many calories, I eat these meals, I do this much cardio, I get this lean. And each time it gets more and more difficult. Now, what makes this especially frustrating, though, for moms, because I've had a few clients like this that were... They worked out going into pregnancy. They worked out during pregnancy. They had good nutrition. These are healthy people with good fitness routines. Then they worked out after and then they'd come to me and be like, this is so weird. I can't get... My midsection used to be so flat. I'm lean, I testing my body fat. What's going on? I don't necessarily have a lot of body fat there, but my lower midsection part seems to pooch out a little bit. And it was because their TVA muscles weren't tight or strong. And then here's the flip of that, by the way. You can actually shrink your waist without getting in leaner by strengthening your TVA. I talked about the vacuum exercise. That's a direct exercise. But here's something else you can do. Every time you do an ab exercise or a oblique exercise, while you're doing the movement, let's say you're doing crunches, while you're doing the crunches, draw in your midsection. Like you're trying to bring your belly button to your spine. Do that in combination with the ab exercise. It'll make it much more difficult. But what it does is it simultaneously tightens up the TVA and gives you a tighter, smaller waist. From a performance standpoint, TVA muscles extremely important. Strong TVA will strengthen your stability, your spine, prevent injury. And if you are an athlete, you definitely want a strong TVA because it's going to make you more powerful. It's just going to make you more stiff and stable. And especially with moms and back issues, like tightnesses and pains and whatnot, that's something that's going to help to address that and keep you in good posture, which you're going to be very much front-loaded all the time carrying your kid around and doing everything right in front of you. So it's something to consider is really to be able to maintain that and to draw in is still going to help support the spine in that position where you're always kind of curling forward. Dude, you get someone who just had a baby and they're cleared to exercise and you get them to try to do a vacuum. And half the time, they can't even activate the muscles. Like they can't even draw in. It takes a lot of work. It does because those muscles had to turn off. So that is 100% should be a part of your routine. We have a, in fact, we have a fit mom bundle, which is a bundle of maps programs that we put together specifically for moms or people who just had kids. And once you get cleared, so long as you're free of injury, the way you follow the bundle is it starts with maps anywhere. It's a great program to start with. And there are drawing in maneuvers and exercises specifically designed to really strengthen the core. It's a great workout generally overall. Great place to start. And then it's got hit in there, which is a great way to burn excess calories because it's a number one goal for moms after birth. We talk good YouTube videos. And there's great YouTube videos. And then there's maps anabolic in there for the metabolism. So if you're looking for like, like, okay, I just want instruction and I want to follow something and you get clearance to work out and you're free of injury, take a look at the fit mom bundle. That'll handle this and a lot of other things. Next question is from sjordan3393. You've talked about a study saying the average woman gains weight with an average intake of around 1800 calories, but we technically need more to meet our nutrient needs. How do we combat this? Can we really eat more calories without gaining weight? I picked this question because I wanted to address the annoying trainers that do this. And we haven't had someone do this in a while, but lately we've had a lot of trainers that like to go under our Q and A, our claw questions and answer them. They're just trying to get followers. I know, which I normally don't, I won't address until you, if you do try and say something that's contradicting something that we're talking about to try and sound smart, which annoys me, right? They probably learned from a mastermind out there. No, no, no. In the defense of the person that was doing this, they're not wrong, but this is what annoys me is when trainers do this, when they argue over semantics, when we lose the desired outcome of the conversation, desired outcome of the conversation is to address exactly what this person is asking is getting them to understand that the average female is already consuming a super low amount of calories, and it's important that they think about increasing the caloric intake to speed up their metabolism instead of always going down lower and lower in calories. In combination with resistance. Exactly. That was the point of me sharing that study and sharing that point. What I can't stand, it reminds me of like when we talked about, I forget what, oh, when I would talk about 3,500 calories equals a pound of fat. Okay, we know those are arbitrary numbers that it depends on the... It's a rough estimation. Exactly. It's a very rough estimation, but I used to use that a lot to get the point across when trying to explain to a client what's going on when we're talking about calories in versus calories out. Studies actually show it's 3,247. Yes, and that's what this kid did. He came underneath the question and he's challenging that statement. And he's right. Every person is individually different. The body is a resilient machine. If you eat low enough calories after a while, it will lower its maintenance levels and what it needs nutrient-wise and then that will change the RDA and there's an individual variance and then there's movement. So it's fucking nuanced as shit. But you're a moron if you're a trainer and you're always trying to explain all those nuanced things to a client who doesn't understand any of that bullshit. And the desired outcome is to get my female client to understand that, listen, you're only eating 15 to 1800 calories. I don't want to take you down to 1,000 calories a day just because you want to lose 15 pounds. I want to start to slowly increase your caloric intake so that you get more calories. We speed your metabolism up. You get more nutrient. So that was the reason why I picked this question was because I wanted to address that. Well, so, okay, so back to the question. And yes, you can speed up the metabolism. You do need to combine it with good resistance training though. Just bumping your calories by itself will make you gain body fat. So you got to do a good resistance training program in order to do that. But back to the question, you have caloric needs, but you also have nutrient needs. Not macronutrient needs, but you have those too. But micronutrient needs as well. And so let's say you've got a slow metabolism. You're not burning a lot of calories because you're not active. You don't have a lot of muscle. You've dieted a lot in the past. And so now anything over 1400 calories you gain body fat. So you eat 1400 calories a day. But it's really hard to get all the nutrients that your body needs, the micronutrients, with 1400 calories because you get them in food. There's a couple ways you can handle this. Now, one way is the way that supplement companies love, which is take supplement, you know, supplement your nutrients without the calories. This was actually a selling point of the multivitamins that I was encouraged to sell when I was first a trainer. This is the point they would make that people will cut their calories, but we need their nutrients high. So have them by a multivitamin. Yes, technically that can help, but that's really a bandaid. There's a better solution, which is to eat more nutrient dense foods. So eat foods that are high and micronutrients. Meat is a good example. High quality meat, very nutrient dense. Organ meat, very nutrient dense. And then of course, there's certain plants, certain vegetables and fruits that are also very high in key nutrients. Dairy, very nutrient dense. So you could do that. And the problem is when you eat low calories and the calories that you are eating are crappy nutrient devoid foods like chips or processed foods that don't have a lot of micronutrients and you're just getting a bunch of calories. And what ends up happening, this is one theory, is that your calories are a certain amount, but your nutrients are so low and it just stimulates more appetite because your body's like, okay, we need more vitamin D or we need more K or we need more net magnesium. So I'm just going to make you hungry so you can go eat more food because we got to search for this. There's a theory around that and I tend to believe that some of that is true. I'll be even more prescriptive with this. Like, so something that I would do with a client of mine, you brought up the fit mom bundle. This is where I would use like the RGB bundle, right? So, you know, you have maps, anabolic performance and aesthetic, which is basically nine plus months worth of training. And within that, you're going to go through 10 different phases. So what I do with someone who's in this situation is I take them through that entire bundle and at every phase, I have them increase their calories by 100 to 200 calories a day. So if this person is currently at 16 or 1700 calories in phase one, we try and bump one to 200 calories then phase two, we bump another 100 to 200 calories then phase three, another 100, and I keep doing that all the way through the bundle. And the theory behind that or why that I've had so much success is every one of the phases as they go through all these programs is a new novel stimulus which sends a signal to the body that it needs to adapt and build more muscle which will then support the additional calories that you're intaking. And if we do it just right by adding 150 to 200 or so calories every time, most those calories will get allocated over to building muscle versus getting stored as body fat then by the end, okay, of this, when you figure you're talking about a, you know, I said 10 phases. It's like nine months. Yeah, you're talking about this person could potentially increase their calories to 26, 2700 calories. I had, I had a client that I did exactly that and I was able to get her metabolism up by 850 calories a day. Like that's huge. Do you know how much cardio you have to do to burn 850 calories? Like two hours of cardio. And it was over the course of, I think it took us about seven or eight months, got her calories up to up 850 without gaining body fat. She obviously had a little bit more muscle and strength on her body. Then it was really easy to cut her calories to get her lean. This is what she ended up with. She ended up eating more than she did when she started to lose body fat. How great is that, right? So that's the, that's the whole premise. That's the whole premise behind it. But yeah, when it comes to nutrients, the more food you eat, the more potential nutrients you can consume. But the food matters a lot. Like one ounce of, of liver, which is an organ meat that's extremely nutrient dense, is gonna give you way more nutrients than 10 pounds of, you know, potato chips or something like that. Like it's gonna get, that's how nutrient dense it is. So nutrient density is important in your food unless you want to supplement all the time, which there's nothing necessarily wrong with supplementing, but it is a cheap band-aid. Getting your nutrients from food is always the best. Your body assimilates it the best. It contains cofactors that enhance absorption. You get lots of other beneficial things that are in the food. It's just a better way to get your, your nutrients up. Next question is from Jordan Lacey. Should I be manipulating my macros every time I phase into a new workout regimen every four to six weeks? I mean, maybe. Or you can. I mean, you definitely can. I like to, I personally like to match my dietary changes with workout changes. Personally. It's just, it makes most sense to me from a psychological standpoint. I do this with clients. I did this with myself. Studies show pretty consistently, and I've experienced this time and time again with clients, that when somebody starts working out, they tend to naturally want to change their nutrition anyway. So you get this with clients all the time. Like you get a client that like, I want to do all these changes. And you say, okay, don't change your diet. Just let me train you for a little while so we can get you stronger. And then we'll tackle that later. And they end up naturally, I think because they're, because they know they're working out, they naturally start to change things a little bit. So pairing them together in my experience, it's, it's better. It seems to be effective. And so I do that with myself. I think you learn this over time. You know, the, you kind of experiment and you see what your body does best with in terms of, you know, when you're an intense workout, you know, I found I do need a bit of carbs. I need to up that a bit. I need that immediate energy access. It definitely helps me through performance wise. And so I'm kind of like evaluating that versus if I'm more of an inner restorative mode, where I'm going to go a little bit higher on the fats and, you know, less than the carbs and up my protein. And so there's just ways to manipulate based on where you're at and what your current goals are. And you just kind of weave in and out of that. You definitely have to do the work of finding out first, like what foods work with you best and, you know, what your energy levels are and track all that. Be careful not to overthink this, right? So, you know, I agree with both the guys. You absolutely can change it. I do like to manipulate it based off phases, similar to what Sal's saying. Justin brings up a great point. You start to figure out like, oh, a higher carb diet does better when I have like a higher intensity type of training. You know, all those things you learn over time. But also be careful of if you find something that is working really well with you. So diet is a little bit different, right? Even though I do believe that our body adapts to nutrition, very similar as it adapts to anything else. So I'm sure there are some benefits to rotating and changing things out. But if you have found like a really good balance as far as this satiates me, it keeps me away from craving bad foods. I have energy when I work out. I sleep well. My gut feels healthy. If you've got that and it's all working for you, I wouldn't tell somebody just because we're moving into a new phase, like, hey, let's change it all up now. Let's, you know, let's increase your fats or let's, you know, decrease carbs for a little while. If it's working really well for you, if all those things are aligned and you're doing really well, why would you go do something completely different that may, you know, spike up the carbohydrate or spike up the cravings or, you know, start to interrupt sleep or start to lose some energy during your workout? So if the diet or whatever your plan or macro breakdown you're following is working really well for you, then I wouldn't mess too much with it, especially if you're seeing great results. Now if you're not, you know, and you haven't hit that sweet spot or you see things like you notice, like, for example, bringing up the whole satiate thing, sometimes I'll have a client like, oh, love the diet, Adam, it's going to go, but man, around this time, I get hungry and I'm craving this and I'm doing that. So I might tell a client, okay, let's do this. Let's bump your fats a little bit or let's bump your protein. I'll give them a macronutrient that I know is more satiating to help curb some of the cravings that they're having. So instead of like reinventing the entire macro breakdown, pay attention to those little subtle things or like to Justin's point, not having energy. Like let's say clients training with me and they're like, man, Adam, I feel really good. I'm sleeping well, all as well. But then when I go to our workout, sometimes I just, I feel like halfway through, I just lose energy or I'm dragging to get there. Okay, well, I might bump their carbohydrates before they come to see me to kind of help combat that. So I would recommend more like that, like start to assess what you're noticing between sleep, energy, gut, all these things. And then manipulate macros to try and help those things out. Versus, oh, it's week six. I've been following this 60, 20, 20 breakdown and everything's going great. But I, you know, I heard on Mind Pump, I should change it up, you know. So you change like, no, I wouldn't recommend that. Next question is from Coach Crothers. Stuart McGill has talked about breathing mechanics being an important step indicator of back health. How would you incorporate breathing into training? Breathing is extremely important. If you don't breathe, you die. No, I'm joking. Well, this is to your point that you were just making up about your TVA, right? I mean, the transverse abdominis is, and part of that is the diaphragm and like what is it, 28 other muscles that surround the spine and support that. And so your ability to control your breathing and to draw that in is, is your internal weight belt. Yeah. You're, you're, how you breathe is very important when you are exerting maximal force especially. So like Olympic weight lifters, for example, practice something called the Vasalva maneuver. This is actually an important part of them generating power. And essentially what it is, is they breathe in deep. They get a full diaphragmatic breath down into their belly. Then they hold that breath and they brace everything around that air in their lungs and in their, with the, with the diaphragm. And that produces a lot of stability. So proper breathing with heavy lifting is definitely important to stabilize and strengthen the spine. As far as regular lifting is concerned, you know, I think when people overthink this, sometimes you get problems because it's like, you know, if I'm training a client and I'm having them think about form and technique and watch your hips and look at your knees and make sure your feet are doing this and have good posture. And then I throw into it, all right, I want you to breathe out here, breathe in here. It's like, I got to think about breathing now and now I don't know what the hell's going on. So usually when clients would ask me, what about breathing? I would say just breathe normally. Yeah. You know, just breathe normally and you're fine. I experienced the same thing because, and here's the thing with trainers. Like we go to a lot of these, you know, certifications and we learn these new techniques and modalities and gets us all excited and we don't want to apply it to our clients. Like, you know, and that's something I had to learn too because we had Wim Hof here and I went through the course and was really excited about, you know, hyperoxygenation and like, let's work on these types of short breaths and get our body, get our lung capacity up and, you know, do diaphragmatic breathing and, you know, here's how I can weave this into the training session and, you know, it has its place for, in terms of calming the body down, calming the system down, like de-stressing and lots of benefits to it. And there's no doubt that, you know, it works. But, you know, trying to weave that into now the training session, the exercise, it really convoluted everything, made everything really complicated and the clients would get really frustrated and so you just got to consider, like, how much you really need to be conscious of and let these unconscious kind of take over. What I would do with clients, and then you could try this yourself, when I would focus on breathing, that's all we were doing. I didn't combine it with lots of movement. So, one way you can practice full diaphragmatic breath is to lay on your back, on the floor, you place one hand on your chest, one hand right on your belly button, and then take a deep breath and what you want to do is you want the hand that's on the belly button to rise first and rise fully before the chest, the hand on the chest moves. If you don't breathe this way, it's going to feel weird and most of us don't. Most of us breathe into our chest. So, when you take a deep breath, it all goes into the chest and the hand on the belly button doesn't move much. So, what you do is you got to slow down, focus on fully using your diaphragm, making the hand on the belly move first and fully before the chest hand does. And what you'll find through this full diaphragmatic breath is it causes you to really chill and relax. And in fact, I actually have had this happen at least five times where I'll take a client, super stressed out, everything's going crazy or whatever, and I'll say, okay, we're going to spend 10 minutes on diaphragmatic breathing and I would take them into a room, kind of dark. They lay on the floor, I do this practice with them. And at least five times, I had clients start crying. And it literally, they would sit there. It's really weird, I've had the same thing. The same thing. All of a sudden they start crying. And the reason why I think they started crying is because they allowed their body to relax, process whatever stress or feelings they were having and it just came out in a motion and it was always kind of interesting and strange and then they felt better and then we work out. But it's a great practice. I recommend diaphragmatic breathing before sleep. I think to like the real value of it is when you get a new client and you're going through the assessment process, you're trying to really teach them how to understand their body even further and you're going through posture, you're going through all these types of assessments. But this is one of those things like, too, if they can learn that from the very beginning, they get an understanding of when to apply that when they're overstressed and all these things. So it's like a great teaching tool and it's something that's very valuable but you got to learn when and how to use it. I found it extremely valuable to do it just like what you said, Justin. During my assessment or the first week I was training a client, doing things like box breathing or the draw and maneuver and getting them to understand how to activate, draw on their TVA and tighten their core up. Once you've done a good job, like I remember I had clients, and each one's going to be different, right? But the ones that were really good, I could be in the middle of working out and I could say, activate your core. I could tell them that because I already did the training early on and so I could incorporate it into training once you do that. So if you do it at the very beginning to get them to understand what it is you're asking them to do when you say draw in or activate your TVA and they're like, okay, you do that draw and maneuver type of exercise, they get it, they get the concept now, they understand why you're having them do that to support the spine. Then when you're doing a bent over row or a seated row or you're doing an extra, getting ready to squat and you say, yeah, before we go into the squat, you know, activate that core, they'll know what you mean because you've done the prerequisites. And then the other place, I think I probably use it the most is, and I think Sal, you just said this, right? At nighttime, right? Getting them to calm down. So, and maybe that's because that's where it's added the most value for me. Like so, I've mentioned on the show before that I have a really hard time settling my thoughts down at nighttime. And one of the things, and I remember this was after Justin went through Wim Hof and we were a lot of discussion was around breathing. I noticed that at nighttime when my brain was going 100 miles an hour, I also noticed I was having these like short I wasn't aware of it because I was so into my thoughts, but I realized that the way I was kind of breathing was not normal and slow and controlled. And that's when I taught Katrina how to box breathe and we would box breathe together. And then still to this day, she has this crazy weird ability to be able to tell what I'm thinking even when it's silent in the room. And all of a sudden she'll kind of elbow me and be like, let's breathe together. And then we'll do like five to 10 breaths. And then I can literally feel my heart rate like completely settled down. And then I can get into my sleep. Otherwise, I'll be racing all night. Yeah, you know who naturally belly breathes or watch little kids? Little kids don't, they haven't learned yet the chest breathing or whatever. And you'll watch them play and run around. And when they stop, you'll see them fully breathe into their belly. Belly up. Yeah. Yeah. Whereas when we're all stressed out, we're like all on our chest. Yeah, we're trying to keep it in. Now, breathing is really important. It's also a pattern, just like any muscle recruitment pattern. If you get stuck in a pattern, you can get stuck breathing only one particular way. And some forms of breathing are great for helping you in a stressful situation. And others are great for helping your body relax. And if you get stuck in one, and it's typically the stressed out breathing, you are literally sending a signal to your body that says you're stressed. Even if you're not, just by breathing that way, your body thinks. Haven't they connected that to anxiety? Absolutely. Yeah, they've connected. I mean, a lot of people that are really, really anxious, this is like one of the best things you do. So if you have a client, so this is what makes good trainers, right? This is where you adjust programming. Client comes in, Adam, I want to lose 30 pounds. I want to do, that's like the main, that's the only thing they're telling you about. You're going through training. Then you find out like this person is just completely drowning in anxiety all the time. And then now a whole workout routine could be all about that. Totally. And that could be life changing for that person to get them to understand that, hey, when you have these moments of anxiousness and feeling anxiety, stop what the fuck you're doing and do these exercises I'm teaching you right now. It could be life changing for someone. So that's an example of where this now would completely supersede whatever program I had going on because that's such a big deal in their life. Gotta bring your body back to homeostasis first. Totally. Look, Mind Pump is recorded on video and audio. So if you want to watch us and not just listen to us, go to YouTube. Also in this episode, we mentioned a couple bundles. Bundles are where we combine multiple maps, programs for specific goals. I talked about the Fit Mom Bundle. Adam mentioned the RGB bundle. You can find both of those bundles at mapsfitnessproducts.com. Go check those out. Also, if you want to find us on social media, you can find all of us on Instagram. Doug could be found at Mind Pump. Hurry before we leave. Doug's at Mind Pump, Doug. Justin's at Mind Pump, Justin. I'm at Mind Pump, Sal. And Adam is at Mind Pump, Adam. Yeah, here's a simple stability exercise. You take your shoes and socks off so you're barefoot and stand in front of a mirror and then balance on one foot and pay attention to what happens to your leg. Is your foot collapsing? Is it turning out? Or is it facing straight? Is your knee turning in a little bit or turning out a little bit?