 If you want to pump your body and expand your mind, there's only one place to go. Mind pump, mind pump, with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. What's a key-threshold song? Any Rolling Stone song, like ever. The painted black, you know what I mean? Stop looking at me like that. I just thought I'd make it on control real quick. I want to do that one. We're going to start with that. We're going to start with that, are we? No. Yeah, we're not going to cut that, Justin. That's in the episode. That's right. Listen. We'll get all your bloopers too. Listen, I can't yell right now, so I'm going to have to say this kind of softly. I can't either! In this episode of Mind Pump, for the first 46 minutes, Adam, Justin, and I do our regular introductory current events. Shenanigans. Conversation. We start out in the car with kids. Make sure you fast forward. I think we're going into the drug talk right now. We talk about my Keith Richards drug use theory. We talk about Adam's drug and genetics theory. We talk about our worst drug experiences. Wow, that's a lot of stuff. There's a lot of drugs going on. I want to fast forward the first 20 minutes. We don't like drugs. We talk about the Jersey Shore reboot. Can't wait. We talk about Tainted Bottle Water. This is not water running off your taint. Tainted water. This is something totally different. We talk about the death of satellite radio, Trump's Space Force and Moon Base. Space Force! Star Wars is here. The robot hamburger flipper. Then we get into the questions. The first question is, is direct ab work necessary if you do the big, heavy lifts like squats and deadlifts? Because power lifters like to say, you don't need to work your abs if you squat and deadlift heavy. Find out how Sal got it. Incredible abs. Exactly. The next question was, are fruits essential? Is it essential to eat fruit? Because they're healthy for you and they taste good. What do we think about fruit? Find out why Justin only eats the hard ones. Sal loves to eat bananas in public. The next question was, do women crave more sweets than men? This is a topic we have zero expertise in, but we are going to give our opinion anyway. You'll love this part of the episode. And finally, is it okay to hit on a guy in the gym? Adam gives his expert advice on that part of the episode. Also, this month, get free forum access if you enroll in any of our maps bundles. Also, we do mention a lot of ab training in this. I do want to mention we have something called the no BS six pack formula. This is one of our... That's no bullshit, everybody. We barely ever talk about this. This is a program designed just to train your core, just to build out the muscles you core so that they show. We have other maps programs as well, however. If you're interested in just maximum size and strength, well, that's maps anabolic. If you want functional athletic performance, that's maps performance. If you want aesthetics, if you're like a stage presentation athlete, a bikini competitor body builder, that's maps aesthetic. Or if you like to work out at home without equipment, that's maps anywhere. And finally, if you want correctional exercise technique, or if you're a personal trainer and you want something you can use on your clients, that's the prime and prime pro bundle. And of course, with any bundle, get free access to our forum all month long. For more information, go to mindpumpmedia.com. We all sound like Adam today. You're not getting sick too, are you? No, I kind of lost my voice when I screamed and sang at that metal concert. Oh yeah, yeah. So when I get to like certain octaves, I'm like, Jesus, it's all right, I'm right on par, dude. You are on par. Does that mean no singing for you today? Who me? No, I have to defer to you, brother. You got to carry us today. Bro, this is your opportunity. This is the one chance you're going to get. You have the best. It's like the Eminem song, dude. How's that go? Like it was in my head and it's gone. Yeah. You do the old school rock a lot better. This is the moment. Why don't I get the fuck on it? Why don't you guys send me the memo about the beanies? What's up with that? You're not cool enough to rock one, bro. You look like House of Pain, remember House of Pain? Jump. Jump. And Adam looks like he's going to protest the Vietnam War. Yeah. You know what I mean? He's like straight up Sergeant Pepper. I don't think you're allowed to comment on fashion. I don't think that's what you're allowed to. No. Wow. You just got blocked. I think you're just not allowed to. Hold on a second. I think there's certain rules for all of us like sports and fashion. I think you just got to leave alone. I didn't say good or bad. I just made an observation. You just got blocked. It could be good. It could be bad. I'm just saying, historically speaking, you would right now be saying no to war. Now that we're plugged in with Viori, I feel like your swag game is already starting again. It's already elevating. That's all it took was one Viori hoodie. You haven't stopped wearing that hoodie. I keep complimenting. I don't want you to though. That's the thing. You don't want me to stop wearing it? No. Because the other option just isn't as cool. Damn, dude, this cold is kicking my ass. What did the doctor say? You went this morning. It's a gnarly one, huh? He said you were a pussy, huh? Yeah. The doctor's like, well, he wrote a prescription. He's like, here you go. Stop being a pussy. You're some cough medicine. He said that, you know, here's the deal. Bronchitis, which I may have, most times is viral. So you don't want to take antibiotics if you have a virus because it doesn't do shit for you, right? Except for mess up your microbiome. So I'm going to see what happens here. I'm going to tough it out. Right now I'm on a lot of drugs. Here's the thing about Western medicine that I love. Nothing can stop symptoms or at least mask symptoms better. Like, I'm on mucinex, pseudofed, and Advil. So you're a nice foggy haze. Pseudofed is the business, man. Oh, dude. Did you see that thing that Katrina sent over to you, the IV place? I'm going to do that bullshit. Well, you know that that's become like a popular thing, right? Like, within like big companies. Yeah, they hook you up to an IV and give you a bunch of vitamins. Will they hydrate you? Oh, God. No, they hook you up to an IV and they give you vitamins through your blood. We used to do that when we were really high over. I bet it feels fucking amazing. I bet it's bullshit is what I think. Oh, you think so? Yeah. I think there's really very few situations where you need IV vitamins. Otherwise, you could just take a vitamin or eat. Like, there's no... Well, need and feel good are two different things. Like, you're going to be fine. Your body is going to rebound from where you're at right now. But who knows? What if you were to fucking plug into that thing and you just feel like, oh, man, that feels so good. I don't think so. Is it Wolf of Wall Street where they had like a business of nurses that went around? That's what they're getting. That's popular now. Over here, it's popular to do that. Like, these companies or these guys work these bell to bell. It's like, just like you said, like this hung-over feeling. Right. They get plug in the IV. Well, that's different. I think if you're dehydrated, yeah, you get an IV, it's going to hydrate you. So you don't think that being sick or anything like that would cause you to be kind of dehydrated? I'm not dehydrated in a way. I've been drinking a lot of water, yeah. Oh. My pee's pretty clear. See, when I get sick, I have a bad habit. I don't drink enough water. I have to actively, like, do that. I have to go grab. Someone has to bring it to you? Yeah, that too. You got to go get it, bring it to me, and then I got to pay attention. Just wait for it. You're not moving. You're laying around watching 16 and pregnant all day. You don't fucking want water. You don't want anything. I get really horny when I'm sick now. I think you've gotten my head with that shit, dude. It's the pseudo-fed and the sickness. Because pseudo-fedron does that to me, too. It makes me wacky. It gives you, like, a goofy sex track. I say wacky, and I say whack-off, both. So you want to know what's embarrassing. Yeah. We were doing the interview yesterday. This is the worst thing I've ever, worst interview I've ever done in my life. We're interviewing a guest, and while he's talking, you know, I put the mic away from my face to cough every once in a while, and I could feel the coughing building up. You ever try to fight a cough? Yeah. It's impossible. It's like trying to fight an orgasm or a sneeze. It's not going to happen. It keeps tickling. Yeah, it's just, dude, it was coming on so hard. I had to push the mic away, and I ran out of the room, and I coughed for five minutes straight while you guys were doing the interview. That's been me, like, the last couple of weeks. Oh. How'd you like Luke, man? I thought his story was great, huh? Yeah, he's got a crazy story. What a fucking story on that. How's he alive? Right? I know. Eight years old, snorting blow. That's no big deal. Crazy. That hasn't been crazy for you guys, because you guys have kids that age. I couldn't imagine. My mind is still just completely back. Actually, it hurts my heart when I hear that. Oh, I bet. I mean, it hurts mine. I don't have a kid. I couldn't imagine having a kid around that same age and then hearing someone tell that story and think, like, man. And he's very measured and rational human being now. Like, how did that happen? Right, right. You know what I mean? I mean, the odds are all against a guy like that. You have a childhood and upbringing like that, and you're doing things with that young of an age. You're trying to turn his life around. That in itself is a miracle. Well, the greater the challenge, right? The greater the growth. Obviously, it wasn't too much of a challenge for him. It didn't kill him, so it just made him who he is now. Although, I think a lot of people would have died. I don't think a lot of people would have survived a life like that. Either that or just down a rabbit hole of, like, drug seeking forever, which I mean, he even, he admits going down that road for a very long time. I mean, he's, I don't remember how many years sober he said he was. Do you remember? I think he said 15 minutes or something. No, I'm just kidding. I'm joking. No, it was years. He's been doing, I think since 26. So it's like 20 over 20 years maybe. That's right. That's right. Yeah. He's like 47. Yeah. Looks great for a dude who did a lot of drugs in his 80s and 30s. Well, I have a theory. I have a theory on that. We're out of youth. I have a theory. Start really early. You'll notice that the celebrities or the musicians that don't die from all their drug abuse, because a few of them do, right? A few of them don't die. Like Ozzy Osbourne. Ozzy Osbourne. How the hell is that guy still alive? He started so early. Yeah. No, Ozzy Osbourne. Who's the guy? Keith Richards. Keith Richards, yeah. Like why these people aren't dead and why are they still alive and why they seem like they're thriving? Here's my theory. I think. Ooh, they kill off all the weak ass cells. It's like you're doing like light chemo. Oh, they have all they have. I think it's bad ass cells. I think it's more like just like we talk about how some people just have the genetics to respond well to like steroids. I think some people just respond well to certain chemicals added to their body and others don't. It's why too some people. They're like a super liver. You notice how everyone kind of gravitates to different poisons, right? Like some people are, you know, pill poppers and opiate seekers. You have other people that are chasing after marijuana. You have other people that are chasing after alcohol and they all give your body like a different chemical response and some people just have that gene like everybody in the family. What kind of people do you think would be like gravitate towards what type of drug? Do you have a theory on any of that or is it just? No, I don't actually. I think that's the genetic component. So I think like in my family, right? Alcohol is not popular. Drugs like cocaine or heroin, not popular. But opiates and pills are extremely popular within my family. My cousins, my mom, my grandmother, myself, like we've all gone down this road at one point. So I think you have this gene that it just, whatever that drug is, it just works really well in your body. And so when rough times happen in your life, you kind of tend to gravitate towards that. I agree because like when you take a Vicodin, you probably feel different than what, because I hate opiates. Oh yeah, Katrina is the same way too. Gives her nightmares. She gets stomach aches from it. She's like, it's the worst. She'll be in like the worst pain ever. And I could have one at the house and be like, kid, do you want a Vicodin or something like that? And she goes, oh God, no, that'll make it worse. Yeah, I avoided it because I liked it a lot. Oh, so you liked it too? Oh yeah. Yeah, because one of my roommates in college, he had broke his leg and after football games, I would take a Vicodin on a Sunday. You know, when I was like super beat up and sore, I was like, ooh, this is good. I just avoided it after that. What does it feel like? Because when I take it, I feel nauseous. Just like relaxed everywhere. I get nightmares. Really? Just relaxed everywhere. Super chill. Like euphoric. Yeah, euphoric. Really? I used to watch just Matrix and Braveheart. But you know, now, we say that, right? Because that's the one that, I know people that talk about like alcohol that way. They'll be like, oh man, after I have like five or six beers, I just feel fucking amazing. You give me five or six beers, I feel bloated, I'm burping, I feel like burn. Yeah, I'm like, this is awful. Like I get like a little buzz for a little bit. It's like a 15 minute. I enjoy this the rest of the time. I feel like shit. The only the one drug that, you know, I've never really, I don't have any experience with it, but the one drug I would assume that I would probably like is our uppers because I really liked ephedra back in the day. Like right now I'm on pseudo ephedra, which is essentially ephedra, right? And I love pseudo ephedra. I take that shit and I'm fucking on top of the world. When back in the day when ephedra was legal, man, I used to pop that like candy all the time. I was on fire. Yeah. Loved it. Loved it. Absolutely loved it. I was always afraid of things like cocaine and stuff for that exact reason because I was already a high energy person. I loved that stuff. I loved caffeine. I love coffee and just like you, I did ephedra a lot. So I stayed away from cocaine for a really, really long time because I was afraid that I would like it. And I was like, man, if I get into this, this could be something that I could see myself wanting to do. So I already knew better. Like, okay, stay away from that drug. You're going to like that drug. I know you're going to like that drug. So I think that's what people have to be careful of. It's like you, the ones that you just take it. It's like, oh man, that feels really good. I don't know if it's necessarily the, that it feels good or if it's that you, in your natural state or whatever, you may be under some kind of, like your normal life maybe is terrible or you don't like the way you feel or you're anxious or fearful. And it takes that away. So then that state of mind is so superior to this terrible, you know what I mean? I believe that, I believe that some of that is true, but I don't believe all that's true. I think when you- It's part of it. Yeah. People that drink beer and are completely happy with their lives and they're, but it just, it feels so good in their body. Well, you know what I mean? I'm talking about the addiction aspect of it. Yeah. You know what I'm saying? Well, anytime we're addicted to anything, I feel like we're either numbing something or we're running from something else in our life that we're not handling or we're not facing. So a hundred percent, I think that, but there's also like, I think in my case, like so I was already somebody who, you know, fucked with opiates recreationally as in my mid twenties. And you know, I've always been somebody who's had really good control of whatever it is that I'm messing with. Like just because I've seen so much addiction in my life. Yeah. So I remember being introduced to it and it was like a thing that I was like every other weekend or every now and then it was like something we would do when we'd go out. And the real reason why I used to do it was because at one, of course I liked it too. I didn't have to drink a lot. I could go out to the bars with everybody. If I had a Vicodin and if I had one beer on that, and I know we don't advocate doing this, but if you did that, like it feels like I'm wasted to drink five or six beers. So it allowed me as a trainer to go and like kind of party with everybody and feel like I'm a part of everything. Now where I got... I hate your macros. Yeah. Right, right. Totally backwards thinking, right? Until they like, take care of my macros at that part of my body. Dude, you know what's funny? I know a lot of fitness, a lot of fitness people that do drugs instead of drink because there's no calories. Yeah. Like ew. I'm not gonna drink. I'm not gonna do heroin. Exactly, yeah. I was for sure somebody who had that same thought process was I didn't want to drink seven, eight beers because that led to Jack in the Box later in the night and that led to Bad Food the next day. So I'll tell you guys an experience. So I had a buddy who... So back in the... God, let me think here. It had to have been in the early or mid-2000s, like around 2007, 2006, something like that. At that time, there were all these gray market chemicals and drugs that you could buy online and they're gray market because they weren't regulated, but they weren't necessarily approved for human consumption. And it was like this big deal where they're like, okay, like bath salts, remember bath salts? Yeah. That's what bath salts were, right? They were drugs that were very close to other drugs, like methamphetamines, but they changed it a little bit and then they... And people liked them. So I had a buddy who had bought some online and it was called Methalone. I don't know if you guys heard about this. So Methalone is very chemically similar to MDMA, Ecstasy or Molly or whatever. So he bought this thing and he put it in capsules and he was a friend of mine. He's like, dude, you got to try this supplement. He told me it was a supplement. I'm like, what is it? And he's like, oh, you feel fucking awesome. Do it on it. It's fucking great. So I had no idea what it was. So he's telling me about it and I'm like, really? It feels... And you know, me, I'm a supplement, you know, I don't know what they call it. Whore. Yeah, there you go. Supplement whore. So he's like, it's a supplement. It feels good. I bought it online. So in my mind, I'm like, sounds cool. So we went to... I don't remember where we went. Well, we went to Santana Rose. We went to a bar. He's like, here, try this and you know, just take one. I'm like, okay, cool. So I took it and I had no idea what it would do. So I took it and we're sitting there hanging out. And all of a sudden I felt this like over my whole body. Everything felt warm. I was super happy and I'm looking at him like, man. I'm like, bro, I fucking love you. Supplement whore. Yeah. I'm like, dude, you're fucking cool guy. You know that? I mean, he was a friend of mine, but he wasn't that close of a friend of mine. Yeah. Bro, an hour into it, me and him are talking about this business we're going to open. I'm going to sell my gym and going to work with him. We're awesome. We're going to move in. Listen, you can live in my house. I got an extra room. We're like best friends. I'm talking to people this, that and the other. And so about maybe four or five hours later that shit starts to wear off and I start to feel kind of crummy and shitty. Yeah. And I'm like, man, I feel kind of like depressed now. Like what the hell? So I'm like, what was that stuff you gave me? And he's like, oh, it's cold. You know, and I wrote it down and I went home and did some research. That motherfucker gave me like an analog to fucking ecstasy. I was all depressed the next day and shit because of the fucking hangover or whatever. I was like, I don't even like you. But dude, you want to talk about an altered state of consciousness. Like I remember distinctly when that hit me, I was like, whoa, everybody, I love everybody. I barely knew this guy. Dude, I was like sharing all my personal business stuff. That's a solid business tactic. He could have totally closed me. You know what I mean? You remember the name of the, not that I want to get it or anything. That is the name of it. You're right, the show notes. That is the name of it. Could you make sure Jackie gets that for the show notes please? Methalone is actually illegal now. Yeah, because that was one of the, like people were taking about raves and shit and overdosing and having some bad stuff. Do you guys remember your worst drug experience? Like trying something or somebody giving you something where you just like, that was the most awful experience? Oh, no, nothing has been, weed. Nothing has been worse than having that paranoid situation I had with cannabis. It was the most insane delusional paranoid time of my entire life. I told you guys about this. I was up in Tahoe and I had just a huge edible and then I had smoked and I did, I guess the edible hadn't hit me yet, but it was really strong. And so you smoked on top of it? So I smoked on top of it and I can get, I can get anxious anyway. So even with, so here's the deal with, with edibles, a small dose is like two to five milligrams. I rarely go over five milligrams. I'm usually around three, which is low, especially for somebody who use it. You know, I use cannabis, I'd probably say five to eight times a month, right? And I've used it for gut health and stuff like that and probably around five to eight times a month. So I'm not a super regular user, but it's not like I never use it. So, but in five milligrams is a low dose, but for me that's strong enough. So I had, I think it was like 15 or 20 milligram cookie. And then I smoked and then hit me all at once and I felt like I kept asking people like is my heart beating? You know, cause I thought I was dying or something like that. Then I went to bed and then I heard we were in like a townhouse that was connected to another townhouse. And I guess the people next door were up and walking around, but it sounded like people were walking on the roof. And I for sure thought there was like, no joke, I was convinced the FBI or the CIA was on the roof because of my Facebook posts, they were fucking. Is that crazy how paranoid you can get? I made up the most insane story in my head. It was so terrifying. And afterwards like, I really thought that. That was my worst experience by far. Yeah. I had a very similar experience to that. I ate a brownie that one of my cousins gave me. And it was like back then where there's no dispensaries. You know what I mean? Like nobody knows how much they're putting. I had no idea how much was in it. You know what I mean? I ate the whole thing. And I'm like, oh, this is good. Like it was a good brownie. And I just ate the whole thing and it didn't hit me, you know? And so I was waiting and waiting and waiting and like, ah, let's smoke, you know, whatever. And so we're just playing video games. And then, you know, I thought initially it was coming on like from the smoke. And I'm like, okay, you know, this is working wherever. And then like, I've literally like melted into my chair. And then I couldn't, I couldn't hold my head up. And then I'm like, I'm like getting lower and lower and lower. I'm on the ground. I'm like looking up. I'm like, I don't feel good, man. I don't feel good. I literally was like crawling on the ground. And then I finally like just threw up for like two, I swear it's like two hours throwing up. I remember distinctively like, you know how at the end of a movie where you get like, like an old movie, you get the real where it like flashes and it's like a clip of like the movie real. You get the repeats. Dude, like life was doing that. You know, like I was like looking out and it was, it was like clips like rolling over and over and over. I got dude. That's common with like too much where you get the repeats. I had that with the, there was a song that was playing and we were playing music. And then when I, when it really hit me that same, it was like a five second clip of the song kept playing in my head over and over, kept playing in my head. It was terrible. Dude, you know, like if you guys, you guys sort of salvia. Yeah. Oh, I've never done that. So me either. Thank God. I, that was like, it wasn't even my experience, but like there was with two of my friends that did it. Oh, you were with somebody who did it? With them. Oh, wow. They fucking trip out, right? It was the creepiest thing I've ever seen. Were they scared? After? They were trying to describe it to me like they felt like somebody was like behind them. There's like a presence in there with them and all this shit and like they were like just looking at their face. I couldn't even, they were gone. What if their eyes were like shark eyes? What if these drugs, what if these drugs like that or what if you're not hallucinating? What if it really is like tapping you into a. Like a portal to a dimension. Yeah. You see demons and shit for real. Seriously, dude. That sounds like, it was weird, man. You start crawling like a dog. He started doing that. Yeah. Oh my God. There was like a thing in 2000 and I want to say like eight or nine, there was a big salvia kicked out. They were making all the viral videos on YouTube. You remember that? That made me jump out the window. Crazy stuff, bro. Crazy. No, I'm cool. I'm cool with that. What about the time you did? What about the time you did? It was like five months ago. We did like 75 milligrams of cannabis on accident. The irony, you know what I was just saying? Were you guys telling your stories? I'm thinking like what are the worst things that for me? And I've, I don't know. I've, I've tried most drugs and all the bad experiences are with the ones that are totally not the scary ones that everyone freaks out about, right? Like alcohol or weed. Yeah. I've had the worst experiences on alcohol, marijuana and ephedra. You know what I'm saying? That's a good one. Three things that are like commonly accepted, I think by people that I had the worst. And, but I think what it is is because it's accepted, widely accepted, we treat it like a different drug. And so you take more of it. You take more of a risk. Carelessly. You push boundaries with those things. And because of that, you know, I've overdone it on ephedra to where I didn't sleep for two days and heart racing. And I literally remember praying like in bed going like, please God, just let this stop. Yeah. My heart pounding. What happened to me? Yeah. I'll never do that. That happened to my dad. Really? Yeah. So my dad is, my dad's hilarious, man. I'd say I'm totally my dad's son. So my dad will do like energy drinks and stuff. And then he likes it because he'll go work out and have a good workout or whatever. So one day I get a phone call at like four a.m. and I answer the phone. It's my dad. I'm like, what's going on, man? I'm, you know, obviously it's my dad at four a.m. So I hope everybody's okay. He's like, I can't sleep. And I can hear in his voice, you know, I'm like, what's the matter? Like what's going on? I went to the gym today and he goes, and first I had a red bull. And then my friend gave me some pills. I'm like pills. What kind of pills did you take? He goes, let me get the package. So he gets the package and he reads it to me. Yellow jacket. Yellow jacket? Yeah. Like the trucker pills? Yeah. Oh, shit. Yeah. I'm like, what's the matter? He's like, does that have like 25 milligrams of a federated? Yeah, dude. Yeah. I'm like, so what happened? He goes, oh, he goes, I felt the great. He goes, I went to the gym. He goes, I did all the weights. I work out for three hours. I feel good. I go home. He goes, but I can't sleep. I just stare at the ceiling. And I'm like, what are you doing right now? He's like, I'm going for a walk. I'm like outside. And he's like, yeah. I'm like, all right. Well, you're probably going to be okay. Go home and drink a shit ton of chamomile tea. And within a couple of hours, you'll probably be fine. And he was. And after that, I had, me and my mom had a nice conversation with him. My dad's just sitting there getting lectured like a kid, you know? No more, no more drugs. No more yellow jackets, dad. Hey, did you guys see that Jersey Shore is doing a comeback? They're going to be on TV again. No, they're not. Yes they are. I saw. I can't wait. What's his name? What's his name? Mike. Who doesn't love the situation, right? What's, yeah. Switch. Mike. I saw him after, after they blew up in Vegas. We were both on our way into Hockison, the nightclub. And he was, I was on my way in. He was on his way getting thrown out when I was going in. Oh shit. Just obliterated dude. Just sloppy ass drunk. And so with that security carrying him out and him slurring on, just spilling all over himself. A lot of people don't realize this, but the situation, Mike, he's the guy that funded. Funded Shreds. Shreds. Yeah, he's connected to Arvin. In fact, Arvin was in an episode of Jersey Shore. He was? Oh, I didn't know that. Yep. He was, there was an episode where they had him. He was visiting and they were like picking up on chicks and stuff. And I know this because I was a die hard fan. Sorry. I know I just let everybody down. I loved the Jersey Shore when it was on. No, it's great. It was hilarious. Trash TV. Yeah, I love it. I liked the first season. Then it got stupid after that. So I, I, I, I like Brett Michaels rock of love. I check up on Shreds to see where the, I don't, did you guys see the post? I posted like, Hey, what happened to these guys? It's, but you know, like, cause they've just kind of fallen off. And so I have this theory right now. And I got to show you guys, I'm glad you brought this up because it's just reminded me that I totally forgot about this. It looks to me like Joey Swoll has pivoted to this new company that literally looks spot on to like all the stuff that it's basically the same supplement line as Shreds, but named, named it completely branded it completely different. And putting like a hole in the, and I would not be surprised if Arvin is like a silent partner behind on that. So while Shreds is from all like rebranding. Oh, totally. Look up, look up Joey Swoll's page right now. Are you connected to your phone? I can't. I blocked me. Yeah. Joey Swoll blocked me. You don't have like a I made too many silly videos. You can't go through another account of yours? No, I can't. You should be able to go through another account. Well, he started it by, I'll look up the name of the company because you should be here. You're probably not blocked from that account. Okay. Yeah. They're now starting up this supplement. And just, he just started it. Maybe a couple, maybe a month or two ago, I saw. Oh, thanks, Doug. Are you pulling up right now? Oh yes. So Doug, scroll down a little bit till you see like him probably promoting his stuff. Oh God. What the fuck? Hold on, hold on. Come on. What is that right there? There's the line right there. What does that say? What's it? Rise. It's called ride. Now click on the rise, see where it says rise, subs and link, link. I mean, but does it have a Z in it? Right there, right there. So there you go. So check this out. That's their new supplement. Yeah. Scroll all the way to the top. Oh God. Yeah. They're just seeds. It's only got 9,000 followers. Just started. But if you scroll through all and you look at all the ingredients and all the different things, they literally have taken like all the shreds, this is rebranded. Yeah. They just threw another label on all that stuff. This is getting too much of a stigma. Let's create, you know, let's just move over here. Oh, Shuffle. Look at it. I mean, if you look at all the, if you look at a shreds website and then you compare like all the products they have on it, it's like the same product line. Same branding with the fucking protein shaker in every picture. Fucking hilarious. The crazy, you know, it's the most, the hilarious and the most crazy part about this is it's going to work. Yeah. I mean, the fucker's going to go make a couple million dollars off this. No problem. He'll make a couple millions. It'll tank. Then he'll do another one. It'll tank. It's like the old, you know what it reminds me of? It, a lot hasn't changed since fucking the 1800s or whatever when you had the snake oil salesman. It is exactly like that. They'd have their, their, their truck with the, you know, snake oil and, you know, you know, lizard, you know, whatever. And then you go from town to town, ripping people off. Like this will grow your, you know, you haven't heard about your bullshit yet. Right, right. Yeah. That's exactly what that is. It's no different. The situation. Did you ever see him on Comedy Central's roast? Oh, he was terrible. It was the most uncomfortable. Super uncomfortable. Ever seen, dude. Super uncomfortable. Was he getting roasted or was he roasting? He was trying to roast. He was trying to be on the panel and roast people. Oh. And it was just, it was bad. And then everybody turned on him. Oh, it was bad, dude. He got booed hella bad. Yeah. Like the comedians actually tried to help him out at one point because it actually felt bad. They were like on a stage and comedians are trying to help you because they feel bad for you. You know you're fucking bombing. Yeah. Hard. What happens in that case? Like you get your like little, you know, 15 minutes of fame. You're on your show. You're making your money. So that now these people start wanting you on all these other things. Like do you do it because you need the paper or what? Or like, because I would never, I would never put my, as much as I love that show, I would never put myself up because I don't have that talent. Like I don't have the talent to get up there and like roast somebody. Yeah. And I would, so I wouldn't even accept that. I don't know man, you might, but the thing about you, you'd be resourceful. You'd get people to help kind of write something for you. Well I'm not an idiot like him so I could probably put some together. He just like wins it and it's fucking so uncomfortable. That was the like the most uncomfortable like, I don't know, 30 seconds of television I ever had to sit through. Dude, you have to be, if you're somebody that ever gets a 15 minutes of fame, like you need to maximize that shit because once it's gone, it's gone. You know what I'm saying? Yeah man. Well that, what they do is they, they get their show, it hits and then they, then they just accept everything that the else they're willing to. Just squeeze that shit real hard. Yeah. Right, right, right. I would hate though, I would swear to God man, I would hate to be famous like that because you know there's going to be a backlash at some point and then you're, and then you're fucked because now. Yeah, famous for what? Yeah. Well, but here's the deal now. Let's say you're, let's say you're that one of those guys on the Jersey Shore and you make all this money from the Jersey Shore but then the backlash comes. They're going to recognize you. Oh, you're that fucking asshole. Nobody wants to hire you. You're just working at Starbucks. Hey man. I don't know if that's true. I don't know if everybody doesn't want to hire you because what comes with someone like that is a million plus following of people that are watching him, whether you like him or not, you're watching him and so if I'm some sort of a brand that's trying to get off, get off, you know, off the ground. But if everybody thinks you're an idiot at that point, you know what I mean? You might not be worth anything. Well ask yourself, what's better, somebody who's got a million plus? What would be better for your business? I don't know. I wouldn't want to know what it would be. I mean, I'm not disagreeing in the fact that I would hire him on the fucker like that, but I mean, you got to see the other side of that too. I think what he did with Shreds was smart. Like he gave them money and then he wasn't in it. You know what I mean? You didn't know. Nobody knew he was like the funder. That was a smart move actually if you think about it. Do you think they're really that smart? Do you think they're just really good boys and he said, yeah, I think it's more like that. I don't think it was like, oh my God, this Shreds business plan. It's a check from MTV. It's fucking brilliant, bro. Yeah. Yeah. I don't think it was like that. You're into protein. I'm into protein. Oh, you make a protein. Dude, dude. So there's a Z in there. So I read an article yesterday that made me so angry. I have to share it with you guys right now. Really pisses me off. So they did some. There's a research organization called Orb Media that conducted research at the State University of New York and they took 250 bottles of water from 11 different brands, including the top brands. Are you hurt, man? You're going to try to bum us out. No, I already know this. It's tap water. Most of them are tap water. No, that's not what that's. It's worse than that. Oh, it's worse than that. Heavy metals in there and shit. So much worse. So they took like the top brands like Aquafina and just a lot of these top brands right now. At least that Aquafina tastes like shit. I'm a Desani guy. Desani. No. I'm an Evian guy. Please say no. Evian, Desani. All of them. Almost. I think all of them found Fiji. Bro, plastic particles. Oh, well, it's in a plastic bottle. Hold on a second. Hold on a second. You know, you know you're drinking plastic particles. Well, I mean, you're kind of, I mean, you're drinking from a bottle. I'm sure some of a plastic bottle. Well, so it's not. It's the particles in the air that make their way in. Well, this is why they tell you not to leave those in your car because the sun hits it and then it. So it's different than that. So it's different than the chemicals leaching from the plastic. It's actually particles of plastic. And they think it has to come from the the machines that put the like the bottle caps and stuff on. Right. So you're actually like small dust that's getting in there. Yes. Yeah, the top. Dude, that shit is going your body's trying to filter it out. Going to your liver probably Xenoestrogen will say that to me, dude. Fuck up. Well, I got the I got the big. I got a hamburger filter at my house. That's cool. Yeah. My refrigerator has a filter and I'm now using that that mirror canister to you, which is great. I'm starting to bring that to work. So at least. Yeah, it's like. Oh, I see. Yeah. Is it aluminum or it's yeah. It's some kind of a metal that, you know, I don't know it feels safer than plastic plastic at least. Well, I'm going to get it. So when did this come out and was did it yesterday? Did it cause a bunch of shit? Oh, yeah. All over the place. Yeah, because I mean, when you're consuming particles of plastic, that could have some long, you know, long term effects on you, including, you know, potentially increasing your risk of cancer. And everybody drinks fucking bottle water now. So I'm going to get a reverse osmosis filter now for you. Did you guys see the eye from a hose? The I hate media company, which is like the largest radio station company in the United States. Just file for bankruptcy. No, really? Yeah, dude. Like they were like 20 billion dollars in debt or something crazy. Sayonara radio is gone. It's done, dude. That's that is like the big, you know what I'll say? It's a big domino, bro. National television. You know what I'll say? Things are going to be gone. I think satellite radio is going to be gone too. Oh, yeah. Well, everything streaming, dude. Everything is going to go internet. Yeah. The internet rules because you know, you know, Howard Stern, who is, you know, he's still on satellite radio. He's still arguably one of the most powerful people in, you know, radio type mediums. His contract is coming up and it's being widely speculated that he's not going to, he's not going to continue doing it. He's going to retire. Well, he'd be smart not to. I mean, he was one of the first to talk shit about podcasts, but that's, I get it. You know, he had a huge contract with serious radios. So why would you get on the podcast? Of course you're going to talk shit about that. You're exposing millions of people and like, that's probably the biggest threat to him. Super influential, yeah. Well, bro, if he leaves, he moves the podcast. He leaves satellite radio, satellite fuck over. Oh, over. Game over. Done. Honestly, the only people I personally know, this is personally that I know that listen to satellite radio, listen to it for Howard Stern. That's it. The only reason like that. Jason Ellis, I think was the other one. Because even the, even the music on there, I would way rather listen through Pandora or Spotify. Spotify is a company I'm fascinated with. Watch Spotify. What Spotify is doing with their platform. They're making some serious moves. I feel like they're already competing hard with like iTunes and everybody. Oh, they're, they're making on iTunes. I think they're building a user interface that is not only going to be like fucking Pandora and have all those capability, it has all those capabilities, but it's starting to mold and look like this interactive platform like Instagram. Yeah, you can share, share and follow. And they really have it. Really cool. They really, they've really been building it out to make it all like the experience of it more awesome, which I think it is great. And they really have an aesthetically fucked with it. I think when they start fucking with it aesthetically, like you're going to see it kind of rival like Instagram and that you'll now like, especially if you're a music person, if you love music and you're into looking for what's fucking hot and what's new and following other other artists that are out there, I think Spotify is a platform to keep an eye on. Oh yeah, they're very forward thinking. Trump, he's actually, if you're about him trying to get a space force out there, so we're ahead of everybody. What? Space force, bro. Doesn't that sound like space balls? No, space. It sounds like a cool cartoon we watch in the 80s. Space force. Space force. Is this supposed to rival SpaceX? Yeah. So he's going to put like a military. Like a military, right? Like putting the military up there to make sure like we're covering space. We're covering the air. We're covering the water in the land. Now we got to cover space. Oh fuck. Dude, Star Wars is here. Star Wars is here. I know. This is what you always want. Do we have lasers? You have lasers, right? Yeah. You've got lasers that shoot down the chance to be Han Solo, bro. It's getting close. Once there's a death ray, bro, watch out. So you know there's like an international treaty that no country is going to ever build a base on the moon. Like that's a big thing, right? That's a big international treaty. Of course, can you imagine? Watch Trump be the first one to be like, fuck that. Put a base on the moon. Yeah. That'd be crazy. Moon base? Yeah. Did we even land on the moon? I saw that going out the other day. I was like, do you still flat Earth people? There's still people that don't believe we land on the moon? Yeah. That'll always be there. Hollywood, man. Right. They just faked everything. Fucking hilarious. So another cool article here. The first hamburger flipping robot. Oh, I saw that. Activated and it actually had to turn it off. Oh shit, what happened? Why? Because it was killing me. No, it was too fast. It was too efficient. Fucking human workers couldn't keep up with it. What? Come on. That's true. I just read the article. Come on. Absolutely. What do you mean? He was making burgers too quick? It was too... Next. They had to like have to figure out how to make it slow down or whatever. Yeah. Here's a deal like, you know, I think all this... Would you like banking with that? Yeah. All these jobs that require very, very low skill, they're all going to be replaced by machines at some point. But if they keep raising money, you know what I mean? They raise their shit to $15. Is that ironic to people that are fighting or love the increase of minimum wage or the ones that are probably their jobs are most threatened? Dude. It's totally. All these low skill jobs. Kind of crazy when you think about it. The damn robots are taking over our jobs. Build a wall. Yeah. So, no, but that's exactly what's happening. So you have market pressures which are, you want to create artificial market pressures that make this happen faster. Minimum wage. And then the cost to benefit ratio is going to get better for companies to just automate everything. And then what are you going to do? Now there's no work. You know what I mean? What other jobs would be automated? Fast food for sure. Yeah. What else? Toll booths. You know why those aren't automated yet? Can I tell you right right now? The fucking bullshit unions. That's why. There's no reason. Listen, if you work a toll, I'm sorry, okay, but this is true now. You hate your life if you just stick your hand out and take my money. Why? Why? Why does that even exist? Why is there a person there? It should be a machine. That's the way I don't know. It's so unsanitary too. Can you imagine like taking everybody's dirty ass money all day? Yeah. I mean, I think it's almost across the board, almost. Think of it. Tell me, I have a better question. Tell me a minimum wage job that you can't see being replaced by AI. Totally. It's all of them. Yeah. Think about in our space when we're in the gym, I mean I could see the front desk people. Why are you checking in? Yeah. All that stuff will go away. Speaking of the robot watching you. Speaking of business, you guys saw Toys R Us, right? No. Closing all like all their stores in the U.S. and the U.K. Man, it's just a matter of time. Well, it's because Walmart fucking destroyed them. And then Amazon destroyed them. So Toys R Us, which was, like when I was a kid, I feel like World War 3 is going to be Amazon and Walmart. They're going to have their own fight each other. Dude, when I was a kid, Toys R Us was, I mean, was there any better place to go? Do you remember that? No. It was great. Yeah. There was no better place. So I read about, you know, what happened, like the decline of Toys R Us. So apparently they were super in debt. So they'd made some bad business moves where they would put themselves in debt. Then, which meant they had to cut money from the Toys R Us experience. And I noticed this a couple of years ago, I went to Toys R Us and it was an experience of all time. Like shelves were stock shitty and they were barely any employee. Like this is terrible. Toys R Us used to be Disneyland. What the hell happened? Oh, no. I remember like maybe 10 years ago when they first came out with the kids scanning their Christmas gifts and their birthday gifts. Have you seen that? No. Oh, it's so brilliant. Oh, for like a wish list? They give a kid a gun. Okay. So for a wish list for like Christmas, he gets a gun code on all the things that he wants. Really? And then it automatically uploads into a Christmas list. I'm like, that is so brilliant, man. I mean, they already do that for weddings, right? Yeah, exactly. Yeah, no. It makes sense for adults. How smart is that? And you know that every kid wants to do that and then all he does is run around shooting everything. It's such great advertisement for the store, you know, for someone to do that. It's like a wedding registry or whatever for Christmas. Please. What the hell is wrong with you? Please stop giving you kids so many fucking toys. You know why kids are, you want to know something right now? I'm going to go on a rant. You know why kids are so offended by everything in their safe spaces and shit? Give them everything. No, because we've talked about this several times on the show now. Challenge gives life meaning. Kids have no challenges, so they have to invent challenges. You know what I mean? They have to make shit up. They have to get offended by shit because they don't have a war. They don't want. They fucking sit in their computers and have everything delivered to them. We won't let them climb on really tall shit because they're going to break their arm. Yeah, so they grow up to be college kids and they're like, I need a puppy and a fucking coloring book because I'm offended that the teacher said, you know, stupid to me or something like that. No, sometimes you're stupid. No, I'm... Sometimes someone needs to tell you that shit. That's all I'm saying. I think there's still just as many kids that probably get none of those things. You know what I'm saying? I don't know how much your kids... The kids that you just named are probably the spoiled little shits that have parents that have lots of money that could do all those things. There's probably equally as many, if not more, kids who don't get any of that shit. Less of them. Right. Less of them. I think there's a lot more spoiled assholes out there. Here's the thing about... And this... We haven't figured this out yet. The thing about open and free markets or relatively free markets, I should say like capitalism, is that it elevates everybody. So although the gap between the wealthy and the poor starts to get bigger, the poor also improve quite a bit so that somebody today who's poor versus someone 20 years ago who's poor, they have far more things and far more access to things than they did 20 years ago. So although the gap becomes larger, we're lifting so many people out of poverty. We lifted more people out of poverty in the 20th century than we did in the previous 10,000 years of human history. It's pretty crazy. What do you think that's mostly technology? It's a big part of it. It's what markets promote. Markets promote increased efficiency because people become more and more specialized with what they're doing. The competitive forces of the market mean that you have essentially billions of people working together to solve problems voluntarily, but they're all doing it for their own personal, for their own selves, right? So when you look at a product like an iPhone, the amount of people it took to make that phone both directly and indirectly is just insane. So you're basically buying a fraction of every person's time. Markets promote that so efficiency just becomes so insane. Do you think that we could actually through technology and science lift us completely out of poverty? Oh, yeah. For sure. It will happen 100%. Look at that 3D printed homes we talked about. No, I agree. I think that's crazy when you think about that. But there's another problem here. There's a psychological problem and that's because there was another article I was going to bring up where if you're poor or if you make a certain amount of money and you live near people who make a lot more than you, the suicide rate goes up by 5% versus if you're poor and you're around other poor people. So just knowing that other people have a lot more than you and being around them psychologically can be very challenging for humans. So there definitely is a psychological problem with a gap between people who are doing really, really well and then people like yourself or less than well that whole keeping up what the Jones is comparing. That's a real problem but I don't think it's a problem with it's not, capitalism didn't create that problem. It's also a good thing too. I mean it's real similar to the theory of having the kids with second all the way to eighth grade all working together in school having different people like having Well it's obviously necessary. Hierarchy ladders have existed for human civilization forever so there's a reason why they exist and capitalism didn't create them among humans and humans have it's essential obviously because we have them like there's something called a Pareto distribution where a small percentage of people in creative fields create a majority of the work. So for example if you look at all the like top selling music that was written there's a very small percentage of people that have written most of the top selling music when you look at how many people write music or authors or scientists or entrepreneurs there's a small percentage that create most of the inventions when you look at that so that's not necessarily a bad thing because you want the people who are the most capable to be able to produce the most things for most people right like you want the Steve Jobs and the Well it kind of becomes a formula and then they systematize it and then it just they can replicate it like you don't want to get rid of those people. Yeah you don't want to get rid of those people but then if they see someone else has more than them it causes problems but I would also I would also argue this if you have so let's say we have 5,000 poor people and you put them in a community with 5,000 super rich and wealthy people I would argue that the 5,000 poor people there's a greater percentage of those people that will elevate in pursuit of keeping up with the Joneses or because there are around other people that are succeeding and there probably will be a higher percentage of those people that will elevate in pursuit of keeping up if you took that same 5,000 poor people and you put them in a community of 5,000 other poor people as poor or poor than them I think you're less likely to see those 5,000 people elevate. Oh of course look here's a deal would you rather be a poor person in a rich Western society or a poor person in a third world society right when you talk to people and they talk about the rich the rich is anybody who has more than they do okay so I don't care if you talk to someone who's a millionaire comparison is the thief of joy it's always exactly so it's not a problem with markets every once in a while you throw a little very nice I do what I do you comparison or having an issue with that that's a human existential issue it's not an issue with capitalism or markets that's just an issue humans have and it happens in a rich country or rich country or whatever so that's something that we need to work on ourselves but markets just promote they promote wealth for everybody but there is that gap because some people are just going to do a lot better because they're more conscientious more intelligent and whatever interesting stuff this clause brought to you by Organifi for those days you fall short on getting your organic veggies or whole food nutrition Organifi health and performance the added edge try Organifi totally risk free for 60 days by going to Organifi.com that's O-R-G-A-N-I-F-I.com and use a coupon code MINEPOMP for 20% off at checkout first question is from linserbeth is direct ab work necessary I do the big lifts bench squat deadlift is my core getting hit hard enough with those lifts and accessories or should I be adding ab work in as well there's a there's a you know a little while ago there was like this myth that you know you don't need to and it is a myth you don't need to hit your abs or your core because your core gets stimulated like crazy when you when you squat real heavy because you are bracing and you know this myth was was created and perpetrated by lazy people who don't want to work out their core actually it was it was seriously it's by power lifters and they're strong and they use a belt anyways yeah and they're strong as fuck right and if you do look at like EMG you know test or whatever where they you know test the the activation of a muscle does your core activate strongly when you squat and deadlift real heavy yeah it does of course it needs to support you but muscles that's not it's only function though no exactly and muscles get strong in very specific ways in other words if I train my core to brace really hard I'm gonna have good strength to brace that and I look to do you know if I start to flex at the spine in any direction whatever trying to get up from the ground dude you know how many guys I used to work out with who were super strong dead lifters and power lifters or whatever and then I have them do like just regular like leg raises or sit ups or whatever and they shake while they're doing because they have no control over that new range of motion like your your best bet is always to train your muscles right well this is it this is it I'm somebody who fell into this category for sure I and part of the reason why I did was because my abs have always been exposed so I would see him right so I was a kid who was relatively lean all the time and you know having abs was not hard for me building muscle was harder for me and so I was looking at all the other muscle groups on my body that I want to I have such poor connection to my abdominals that it doesn't help keep my my pelvic in a neutral position and so it's part of what I why I naturally default to this anterior pelvic tilt and I can feel it contributing so much that when I like when we sit on planes my low back will start to fucking kill me and so I'll sit on the plane and I'll and I'll sit up and then I'll kind of squeeze my abs will alleviate the pressure yes it'll completely alleviate the pressure the first time that I made that connection and I knew right away was this is my fault for never really strength training my abs to support me when I'm seated in a position like that so if you're somebody who sits in a chair for a really long time or flies a lot and you notice that your low back bothers you all the time this could be one of the contributors it is for me it was definitely something that I neglected for a very long time and I still do I'll be the that'll be the first thing that because of this visual thing and I always know I pay for it when I pay attention to that and then when I'm actually training it when I'm training my core I'm working my abdominals and then I go and I sit on a plane or I sit down totally fine it's definitely one of those I could get lazy about like between because for my view of like crunching or you know doing sit ups was very bodybuilder esque right that was like an exercise you know for bodybuilders that and bicep curls you know athletic or functional perspective I'm like well I'll just do planks or you know rotations or things like that where I'm expressing you know ab contraction but then again like I'm totally neglecting a major function of my abs and so like every now and then I'll go back and I'm like oh yeah and it you know and it's just being lazy you know it's it's totally one of those things like my I need to work out to benefit the whole in our defense too though I think that there is a priority right so I I remember teaching clients and knowing that they need to do abs but also knowing that this client needs to do a lot of other things also so I think there's there's an order of operation now hands down if I have somebody when I assess them and I look at their posture and they have like an excessive anterior pelvic tilt like it's an it's a no brainer that now becomes a priority now if you're somebody who doesn't have any real conditions like that it now gets dropped down on the list as far as a priority for me so it really depends on who I'm talking to on how much emphasis I put on this because let's be honest doing some of these ab exercises and crunches when you compare it to squatting or deadlifting you're not getting nowhere near as much bang for your buck because at least the squat in the deadlift has some carryover to your you know it's true and but I will say this like rarely we see a trainer who does some of the exercise or abs you know that's silly which it's more important it's more important than those the funny thing too about about bicep curls Justin is you know working with Robert Oberst how many curls he does yeah it protects his bicep from tearing when he does his heavy exactly he's definitely like figured that out like how to preserve you know his arms like in prevent that from tearing here's what you want from being stronger in a muscle so it's a good idea even if you don't do a sport that requires you to do lots of crunches or whatever it's only going to benefit you now this was for me mind blowing years ago because so I used to get I would in the summertime I would always diet and get real lean and I get down like 9% body fat and I'd have a six pack only when I flexed my abs otherwise I was just lean right but you couldn't see my abs when I was relaxed like that where they walk around they don't have to flex and they have a six pack and I thought it was just I had to get even leaner and so I would get really leaner you know really lean and I'd get down like 7% body fat and you'd kind of see them when I was relaxed but it wasn't what I thought it was so one year I just decided I'm going to work out my core and see what happens and I started training my abs and my obliques like I train the rest of my body and that year my abs built big time to the point where now I have visible abs when I'm relaxed at like 11% body fat whereas before I'd have to get down like 8% body fat so aesthetically speaking you can build this freaking armor of a core if you build your ab muscles like you would with your biceps or anything else but that all being said this is true for all your muscles of your entire body the goal should be if you're looking for maximum function to train your muscles in all the ways that they articulate themselves or that they articulate your joints is this what really inspired you to create the no BS abs? 100% it was mind blowing to me because up into that point it was an afterthought so I do some crunches and I also thought you're supposed to work out your abs with a lot of reps so when I started training them it dawned on me like why not just train my core like I train the rest of my body if I want to build it I need to use a within a matter of months was like three months later I had these bricks for abs that were just and when I train them really hard and I get them in really good shape if I'm around 10% body fat I'll wear a t-shirt if it's a tight t-shirt you can see my abs through my shirt this is so different from the way I used to look like I did not have abs that really were visible and it's because I built them through full range of motion training but like what I was saying earlier is you want to train all your body I mean imagine if we used this mentality this other body parts what if I said all you need for your biceps is really strong stabilization yeah you know what I'm saying yeah like that's gonna make your biceps really strong too in a stabilized fashion but the second I curl my arm a lot I'm gonna lose a lot of that because that's a range of motion that's not there's not a ton of carry over into other ranges of motion so it's important that you train all your muscles this way including your core and if you're if you're a strength athlete your squat and your deadlift mark my words start training your core through full range of motion and watch how much more stable you are when you do your lifts but I will say this when you wear a weight belt there is a different way of activating your core to make you more stable in a weight belt and it's literally the ability of of your ability to push your core out against the weight belt to create stability and there was an exercise that Robert Ober showed us called fat girl presses yeah so unfortunately yeah PC yeah so it's called the fat girl presses unfortunately I think that was hilarious of course it's what they named it and what you do with this is you lay on your back with your knees bent and you put like a kettle bell or a weight on your midsection or like a heavy sandbag it's probably the best thing right sandbag and you put it on your midsection so it's pressing down in your gut and then what you do is you push out and try to lift pushing out against it and what you're doing is you're training your core your core's ability to push out against resistance so that when you put your weight belt on because he was telling us how important it is when you wear a weight belt to be able to really exert force against the weight belt to create stability which I've used that's a brilliant exercise yeah absolute brilliant exercise so you know all these different things are important to train your muscles and all the ranges of motion to make them most functional so don't neglect you know that full range of motion it makes a huge difference didn't you Sal didn't you write an incredible white paper that was on flat tummies or a six pack abs and all the myths and the things that are surrounded around them I did I did some of the big myths are like high reps you know for some reason it was sold a long time ago that you need to do high reps for your abs because that's supposed to be better Doug can we put a link can we put a link inside the show notes so people can actually look at that white paper that Sal created how are you doing so yeah I did write that but yeah as far as you know training the core is concerned high reps it's false the core builds like any other muscle the problem with low reps and your core is if you have bad control over your core and then you try to add resistance you're asking for trouble so learn how to really articulate the movement of the core and do that with body weight first and trust me if you do a physio ball crunch properly fully extending fully contracting not many people need resistance you know even I do it when I'll extend my arms above my head so I create a long lever you know I'll do like 15 reps and it's decent you know resistance obliques too man train with heavy resistance on that rotation and when you build that solid you know like I said it feels like armor when your core is strong like that it does feel like armor when you go do your other lifts you just feel like your spine is so protected of the you know the muscles that support the spine it's not just the low back it's all those muscles it's 29 different muscles that internally wrap around your spine all the way from the back to the side in the front that I think people are neglecting you know whose core blows me away who Paul check Paul check has got if you look at pictures of him you know he's in his Craig Craig has got a pretty nasty core on him too he does yeah Craig has got a nasty core on him because all his way he trains like the blocks physical ball crunches with a 120 pound dumbbell on his chest yeah and which is it's silly and good form like really good form which is absolutely insane so difficult to do and you see how stable he is when he does like anything else even if it's a Bulgarian squat he can load you know 400 pounds to that or whatever he went to he was at the Anna Academy and they were he worked out with Kyle so Kyle Kingsbury is a big strong fucking dude right and Kyle told me that he worked out with Paul and they were doing back step lunges with a barbell and he said they got up to 225 pounds and Kyle was like I can't do anymore and Paul got it went all the way up to 300 pounds yeah he's 50 something years old right he's savage just an absolute machine but part of that is his core and if you talk to Paul about the secret to his strength he'll tell you like his core was a big and he was talking about this way before core strength became an important thing this was in the 80s and 90s when he pretty much brought the physio ball into the forefront yeah so no it's lazy people said it wasn't necessary can you have a six pack and never work out your abs yeah if you get lean enough you'll have it can you squat heavy and deadlift heavy with a belt never work out your abs yeah but is it ideal no like if you want to develop an impressive midsection and you want good stability work your core in its full range of motion if you build it so I will come next up Lauren Bergman are fruits essential I've never liked the taste and texture of fruit but I'm told I'm missing vital nutrients and minerals no no no no but you know what this I would challenge this person to look into their current diet or the diet they've eaten over the last fucking 10 plus years of their life because I hated fruit I didn't you don't like fruit I hated fruit but the reason why I hated fruit was because I came out the womb eating sour patches and candy and donuts and ice cream and then I moved into as I got older artificial sweeteners and I took artificial sweeteners like crazy you got hijacked yeah so my my palate is fucked when it comes to sugar and what sugar should taste like in its natural form and so I would eat an apple a banana strawberry and it tastes fucking bland it would taste like nothing a banana and a strawberry tastes the same to me an apple it all tastes the same yeah it really did and I was not a fruit eater at all and that was the reason that kept me from eating fruit it wasn't until later in my career that I put it together that I was like oh shit I have just completely hijacked my palate I've been over saturating it with all this artificial sweeteners and regular sugar for so long that getting in in its natural source just doesn't appeal to me so I would what's your favorite now oh my god dude I love all fruit you like kumquats kumquats you never eat a kumquat you didn't know that kumquats that's the name of it that's unfortunate unfortunate name of course it would be your favorite a lot of kumquats of course it would be your favorite you know what I've been wanting to say kumquat for so long I mean I do a lot it's not underrated fruit I do a lot of berries now right so I do blueberries and blackberries and raspberries and strawberries I do that a lot I mean that's almost like a daily thing that I do and then I eat bananas and apples occasionally but man there's there's no fruit that I don't love like apples and berries you know like I don't really get down with the mushy banana you know it's like a texture thing you like them to be hard I don't like bananas by themselves but bananas compliment a lot of good smoothies and other dishes I don't like eating bananas in public but I do like bananas but so you know I treat fruit like dessert so for me fruit is nature's dessert it really is and if you think about it so here's an interesting thing that I learned the other day when we interviewed Max Lugavir he's and I looked this up he was right scientists think that humans' ability to see color evolved to be able to see fruit oh wow yeah the different colors of fruit so our baby after that yeah like our ability to see color came from our evolving so that we could actually see fruit and fruit is quite ingenious actually it's a way for a plant to spread its seeds so what they do is they put their seeds and they pack the seeds in a sugar filled fiber filled colorful you know fruit that humans would eat and then poop out the seed the seed is now you know encased in your poop which is like fertilizer and then boom well isn't color both an attractor and a deterrent right so in nature you have like animals that have super super vibrant colors that are the poisonous ones yeah yeah it's interesting that's a good point absolutely a good point no fruit is not essential you could get all the nutrients and whatever you want from vegetables and meat but fruit is delicious it does have some beneficial properties there are certain polyphenols and you know flavonoids and stuff that are found in fruit that are really good high in vitamin C which you know is hard to get in meat for example but I treat it like dessert so for me I don't necessarily eat lots of processed desserts or and stuff like that but I do eat fruit so if I'm going to have a dessert it's typically honey sometimes I don't sometimes it's just a bowl of strawberries or grapes or melon and then that's my my candy fruit is a lot different today by the way than it was thousands of years ago we've actually bred fruit to be higher in sugar and lower in fiber if you if you go online you can look up old paintings like from the renaissance era where they would paint like apples and watermelons and stuff and they don't look like the ones full of seeds and they're small they're like crab apples they're small and they're full of seeds a banana full of seeds pomegranate there's a lot of really shitty painters back then putting dots everywhere big ass seeds inside there I think it's important though to note that it is still one of the best sources of fiber and many clients that I had taken on that were dieting already or trying to eat well and if you're not eating a lot of fruit you don't eat bread you don't eat pasta you don't eat a lot of these things that actually have a lot of fiber infused into them right when you go and you eliminate or you have minimal fruit your fiber intake tends to be really low and I get a lot from vegetables yeah no the amount of vegetables you have to eat to get the amount of fiber that you would need on a regular basis is really really tough you gotta be if you were somebody who was eating four, six of I've ever met that eats a fucking giant bowl of vegetables never seen anybody else do that so you need to know that you're very rare when it comes that so special some people would say special rare bird so yeah if you're someone like Sal where you eat you know bowls full of fruit just as a meal I mean vegetables as a meal then yeah you're probably you don't have to worry but many many clients of mine when I assess on somebody's diet to help them out and it always makes a huge difference like they'll be backed up for a couple days and not even really realizing not a lot of people realize that it's it's probably pretty good that you shit every single day at least once a day and some people think that it's just normal to shit every few days and they don't understand why they feel all bloated and they look that way and then you look at their diet and they're getting 10 to 15 grams of fiber a cup of berries a day into their diet and they get that fiber and then boom and all of a sudden they see them start to lean out they stop holding all the water they're not bloated the fruit that I recommend people eat regularly is avocado which a lot of people don't realize avocados are fruit but that's kind of different right different category right because it's fat fats and fiber the other one that I typically would recommend to people and this is for people with compounds into that naturally lower your or at least what's called vasodilate so they help open and relax the blood vessels which lower blood pressure well nothing was that jackfruit that Ben Greenfield brought in close I didn't think it was that bad I didn't think it was that bad actually is that the one that tastes like meat or is that something else no it was kind of like a meaty cantaloupe yeah it was thick like kind of skin to it for sure I thought it was alright it wasn't that bad there was a lot of health berries in my opinion I think blueberries are like the highest so the all berries raspberries blueberries strawberries all have the this is where you get into the magical fruit zone right where everything competes where blueberries trumps all of them but then you know you're going to get a sigh you're going to gogy all these things come out of the woodwork I teach clients berries right so at the end of the day just target berries they are the best berries so if I'm trying to up their fiber I encourage them to do berries because berries is going to do the least amount of calories the least amount of sugar for the most amount of fiber I actually had a whole bowl last night blueberries with the coconut whip cream so good it's such a good it's a staple that coconut whip is insane and I think they're lying on the macros there's no way they have to be it's so sweet it's like five calories for a fucking table I've served that for me like I was a guy who ate ice cream you guys know every single night and then I went to like frozen yogurt for a really long time and the coconut whip has been like a game changer for me so in my family and this is kind of a Mediterranean culture type of thing at the end of dinner we would always have especially if you have guests over like there's more you know we would have our three or four courses and then you would have nuts and fruit at the end always at the end of dinner by the way so it's like a cantaloupe or watermelon and then nuts and so I've grown up eating fruit after dinner for you know most of my life today I eat avocados really the only fruit I eat every single day and every once when I throw in berries next question is from paleo practitioner do women crave more sweets than men and if so why is this hormonal this is a little speculation here do women crave more sweets than men do I think I think chocolate is normal and I think that dark chocolate is one of the best sources of iron and I think when they're on their period and they lose a lot of their red or magnesium yep so I think that this is something there yeah so I used to recommend like dark chocolate or foods that are really high in iron to my female clients so I do I believe so yeah there's I just pulled up a study that says that there actually was a study done on this and it shows that women do create tend to crave more sweets and they're blaming it on estradiol which is a a hormone that's much higher on women here's what I think now in my experience as a trainer training lots of clients I have seen I could I guess I could say women probably have more of an issue in my experience one I think there's higher pressures on women to diet than men so guys don't really start watching their food and take until they start to get much older like when you're a dude in high school like you know you probably haven't been on a diet or anything like that but a lot of girls have been because they're advertised to and you know the importance of the food and the taste exactly there's that then there's the hormonal changes that women go through on a monthly basis and I think people don't quite appreciate just how big of a shift in hormones that women go through every single month that men don't really experience at all like we don't experience this dramatic change in or hormone feeling of feeling better and so that may be also a reason why so I think it's the taboo and maybe the hormonal changes that create that you know that kind of that stronger craving but you know when it comes to diet I'll tell you what though as a trainer I mean what do you think is it harder for you to get men to eat a certain way or women men are harder for everything they're stubborn men are fucked hearts man men are just they get so men are so stubborn so a man trying to tell another man how to work out how to eat how to do any of that stuff is always a challenge women at least are receptive like women I feel like they want to get to the answer they want to learn they're more they're more prone to healthy mindset like they want to they want to be healthy they want to family be healthy they're nurturing you know yeah we're just I've helped way more women than men we just do stupid way more women than men yeah sure no it's true it's true women you know help them out or whatever than it is to help a woman women tend to hire trainers hire rates not because they know less but because they're more willing to ask for help and I think too I mean I don't know yeah hormonally I'm sure there's a lot there you know as far as like comforting too like as far as going through stress like I don't know it's such a generic statement but I have seen that like women a lot of times will eat food to comfort themselves you know more so as a general you know sort of a a thing that I do see that a lot more women yeah it is and there is a whole stereotype right that you know when a woman and a man go on a diet the man's body tends to respond faster which actually studies have shown that might actually be true now I think that has more to do with the fact that men tend to carry more muscle on their body so they may they may get less of that metabolic adaptation where your metabolism slows down the ones that have had the most difficulty getting their metabolism to heal tend to be women it's not as hard with men I don't know have you experienced that before oh no it's always easier to help a man with that stuff see it's easier to help a man with that because he's got but he's also got testosterone on his side he has a lot he has most for the most part most guys have more lean body mass than girls also the you know female body evolved to also have to to carry another life and you cut her calories too low her body wants to resist it's going against the natural tendency to you know prepare yeah it wants to resist because it's whereas a man I would think there's something to support too that while she's going through her when she's ovulating and stuff like that there's something biologically that it's probably getting set off to to tell her that's time to prepare your body for potentially something which may cause desire to well so check this out so you know we always are much more effective it is to if you're going to diet to go on a you know two week period of time or one week period of time and a calorie deficit and then to interrupt it with a few days of maintenance or surplus and then repeat so that you don't get that metabolic adaptation where your metabolism slows down and then on the flip side if you're trying to gain weight or gain muscle you go on a bulk but every once in a while throwing a fast or throwing some low calorie days so that you minimize the fat gain and maximize your body sensitivity to food so Jessica my girlfriend has she notices very strong changes in her appetite that correlate with her her menses right so there's some times in the month where she's just fucking starving and then there's other times in the month where she feels like she's fine without eating any food at all and so we were having this conversation she's always it always pisses her off where she'll you know there'll be times where she's super hungry got lots of cravings and she's trying not to eat certain things and ends up so she came up with this brilliant idea and she's like you know we talk about listening to our bodies you know what I'm gonna do is I'm gonna just listen to my body and I'm gonna mini bulk when my body wants to eat and I'm gonna mini cut when my body doesn't wanna eat and the way she does it is rather than when she's hungry eating a bunch of food that isn't necessarily good for her is she just eats more of the healthy stuff so she'll eat more of the meat more of the vegetables more of the fruit more of the whatever and then when she's not that hungry she'll eat the days where she eats very little calories where she'll eat like 800 calories but then on some day she'll eat like 2500 calories so I'm watching her do this over the she's been doing this now for I wanna say 3 or 4 months and her body's responding incredibly like incredibly when she's in that mini bulk period her strength goes up and she gains lean body mass she doesn't look like she gains body fat and then when she goes down and drops everything she just gets a little bit leaner she has to where she finds herself binging cause she's fighting so much and then you know that whole thing I talk about of that that dictator where you're fighting it and then finally you rebel and then you eat a bunch of food and it's worked out really fucking well for her so it just takes that whole like listening to your body to another you know whole another level and she started to track it and I don't know exactly what it is she would have to communicate it I think if you go on challenging for the average person they'll probably put that together and actually it's taking her months cause it's another level of intuitive eating I mean it's intuitive eating to the ninth degree now I mean that's some ninja black belt shit it's taking her like four months to kind of figure out I teach Katrina to do this like so when she has these cravings where she wants to eat more is I always tell her like you know if your body wants more food like allow it to have more food but then also make sure that your training is reflecting what you're doing calorically right so you know she'll tell me and this just happened the other day like she's like man I'm really craving a burger and I'm like cool I'm like well what's your training been looking like the last day or two like did you hit the gym did you just walk did you do some light work did you squat what are you doing like in your training did you get after it and if she did then I'm like well then shoot your body right now probably wants to be fed and wants to build some muscle like let it happen and then if she has it and I said well why don't we do this why don't we go train or let's save the lift session in and so we know that there's a good portion of them calories that are gonna go to good work versus you over consuming when you really haven't put the work in for knowing that so that's served her really well it served me really well during like off season of competing that's kind of the thought process that I would always have is like if my body is wanting more food I want to feed it more food but then I also want to make sure that I'm putting in the work inside the gym so that some of those extra calories that I consume people see most people have these cravings and it's because a lot of it is psychological not just physical and they're sedentary they're not doing something they're depressed they're sad or they're just like not feeling it today so they want to eat and it's like if you only knew that those times a lot of the time when you make that decision it's not so much the food that is quote unquote bad it's that you just bad timing on your part like you had the perfect storm you've been sedentary all day you didn't do shit and then you'll eat that it's like no that wouldn't be good you ate really you ate three good meals that day you worked out really hard you've been active that promotes you wanting to stay good but in reality if you were going to go over consume or eat more food that would be the time to do that not even with that you need to have a good amount of self-awareness because I could also see that being turned into something negative where I punish myself in the gym you know what I mean like well that or you see what the bodybuilding community has done where they turn it into these absolutely burn X amount of calories in order to eat this or punish yourself yeah like okay I ate that burrito now I'm going to go beat this shit out of myself in the gym well this is why I'm only mentioning it because I think you brought up an even higher level of intuitive eating and I think what I just said is that even step before that because most people just honestly are not ready for any of that most people still have not learned to listen to their signals most people are not aware enough to know that is this really hunger or is this more logical or can really evaluate their day like that most of us are so detached from that that we just can't do that so I think a good rule of thumb too is when you have when you're hungry you can eat more but you can make good food choices while you do it you know what I'm saying so it's like oh I'm hungry I used to tell clients that all the time like I dare you to try and get fat on baked potatoes chicken and steak and vegetables like go for it like you're hungry you're telling me you're hungry you've got to be hungry and don't be hungry you know don't get all that most people you'll get pal at fatigue before you get fat I do this with my kids so they'll be sitting there watching TV and my you know my kid will be like I'm so hungry I'm so hungry and I'll be like okay cool we have you know I can warm up for you I have a cheese stick or you can have some fruit no I don't want that well you're not really the difference between two good next question is from Ray Ray health is it okay to hit on a guy at the gym not using a cheesy pickup line it's here's the thing about the there's a cool thing about being a woman if it's this a woman or is a guy right this was a woman okay this is a ray one pick up on another guy yeah I mean if they're wearing tights yeah I was like dude so easy bro just good I know when he's squatting spot it's not you're already halfway there at tight bro here's the thing if you're a woman it's probably almost always okay to hit on a guy never never a bad time I mean you know in the thing I mean it happens so rare anyway it does and the thing is that this is why it's or do you look hella thirsty as a chick doing that you know what but this is what I mean by that like you depends like if you're a man and you want to hit on a girl you there's you have to be very careful because if you come across in any way threatening it's never gonna be good like that that's always bad right so you have to be careful women almost never come across as threatening to Matt only one time on my life did I ever feel threatened by a woman yeah hitting on me and it was funny because it was a paradigm shattering moment this is when I had that woman who worked out of my gym I remember followed me down the hallway and then corner being was like trying to talk about my my balls yeah crazy it's in an old episode you don't have to search for that one but yeah yeah it just just go hit on them tell them telling me think he's hot or something like that and talk to him so easy like God guys are so easy to pick up on it's got to be the most insane thing I know you know I think we put so much people that always ask these questions I think put so much pressure on this whole like how do I get you I feel like the more you try the harder you work at these things the worse it is for you I think at the end of the day if you like somebody the best possible thing you do is start a conversation with them like it does not need to be like this I was never a guy with like a little a rolodex of fucking objective pick no a rolodex of pickup lines that I would just use I was just always myself now I think and I think as you get comfortable doing that and just going up talking to strangers and introducing yourself you get smoother and you and you and you start to get responses from certain things that you say and then you and it kind of formulates into what I think some people think are lines or shit they say I'm sure if you were to unpack all the things that I've said to a female for the first time we spoke I'm sure they probably sound like lines of somebody but I didn't go into it like I'm gonna walk over this girl and I'm gonna spit this line like I'm gonna go talk to this girl I'm gonna keep talking to these people that I like or these people I want to communicate and over time like I'll say different things that are funny or that get I think you start to learn what that that is and so then it gets more comfortable and it gets easier for you to do this I think going into this like and putting so much pressure around can I can I not what do you say what do you not say it's like fucking say hi well I think you say with that right you lead with just like a normal conversation of hi hello you know your name you're trying to get to know them and then you start being receptive to their body language immediately that's how you know like whether you got a chance or not yeah they're gonna reveal that like pretty quick right if she doesn't like if he or he doesn't like completely even take his headphones off yeah what's up yeah yeah making eye contact like get your high-end and then walk away and then try another day to say you'll know if he's short I mean I've gotten hit on the gym by a girl and I have my you know and then I'll just real short with her like okay yes no whatever and then do my set right yeah it's that wife beater yeah it's that's what it is do you what's the love that which like flies they love that you one time one time this was crazy all over it one time I was working out and I was doing like Roman chair sit-ups and this girl walks up to me and no joke she she grabs my I did have a wife beater on fuckers she did she grabbed it she walks up to me and I'm like huh and you don't expect someone to kind of walk up to you looking at me like that so I'm like what's going on she pulls up my wife beater and like rubs her hand on my stomach and she's like nice apps wow I have never been hit on like that my entire life yeah yeah you have any story like that girls can do that I've had my butt grabbed quite a few times no in the gym in the gym and at the restaurant the restaurant the most it was weird this is a server well no like some I've had managers and I've had other staff you had a manager grab your butt yeah oh yeah she was aggressive no way she tried to like pull me into the the freezer and make out and it was like my manager what'd you do I was like yeah I think I was so scared and it's just kind of did the magician I magicianed my way out of it no I know I didn't like her I mean I would I was like debating it you know but at that time I was like I was so like professional about everything you know I didn't even think about like messing around and doing stuff like at my job you know like all that stuff kind of went over my head and then later I realized like oh wow she was you know she's trying to go for it oh man what about I did you know Adam you got any stories you know what I what I I got a lot of like Justin I was really professional and I've had a girl come up to you like I have had yeah I've had all that I've had a girl grab my ass I've had a girl rub my stomach I've had a girl rub my chest I had girls take off their top when I'm gonna go do their body fat like they need to take their bra off right oh my god take my picture that happened to me and all your clothes go that happened you know I early on I right away like I was 20 years old when I got in the gym industry and when I was working with other trainers and I was so I was the young one I was also a virgin right so I was a good boy and I right away when it was very easy for me to connect how many of these trainers just were fucking everybody in the gym or wanted to fuck everybody in the gym like yeah it was a lot of that was like make some money train clients and try and sleep with many hot girls you could and I really I put it together really quick the ones that were super professional how much they separated themselves and it was something that I 100% so I went out of my and then it was it ended up being a strength of mine because I did get girls that hit on me I did have options and opportunity like that I did get a lot of really good-looking women that I got the opportunity to train but because I kept myself so professional I think that was a lot of my success had to do that because I wasn't the best trainer but I was really professional and I did give a lot of good information that I could to my clients and those are the best clients because you don't give them you don't give it to me right right now I'll be the first transition like I had I had female clients that 100% I openly told me they wanted to sleep with me that train with me for years because I didn't and I know that I'm not stupid yeah I've already taught this girl everything I know she's been with me for a year three days a week like you don't need any more information from me like that you know I'm saying but I know in the back of her mind she's there's probably hope for that to happen I'm not stupid but I don't play into it I continue to be professional and then I'm sure she keeps hanging around hoping that's gonna happen you just made me remember you just reminded me when I was 18 one of my first clients that terrified the shit out of me it was this young woman so she's probably in her 20s and I do go to do her body fat and she had a like a dress on and so she's like can you test my body that said yeah I need to test over and she just lifted her dress up and she had nothing on underneath terrified the shit out very very frightened from that that's frightening great memories I'm an 18 year old kid she's in her mid 20s I'd never seen the girl never did that I've never seen a vagina never seen a penis scared that would scare the shit out of me yeah whoa these days he wasn't expecting that one just then ended up marrying his client I did yeah after the same thing I pulled that move dude but I fired her as a client beforehand so yeah I at least pulled that did you actually tell her I can't train you more cuz I want to date you I did that I didn't say I wanted to date you but I said I can't train anymore like is this getting kind of unprofessional and then I passed her off to a trainer that this girl trainer that I was friends with and I was like you know hey you know like give me updates and whatnot you know what I mean I kept her close but yeah no I I knew right away I was gonna be unprofessional and I was like I can't I can't do it's gonna ruin my brand I was exact same way I did this girl Kelly who ended up living with me for two years that I really like the first appointment I had with her we ended up going for like I didn't have a client after so we ended up going for like two hours and we're just talking and talking talking and I right away I was like man I really like this girl and I told her and the very the first fitness appointment said hey you know I know we're scheduled to do another one cuz back then used to have a fit one fit two right I said I'm actually gonna book it with another trainer and I know you're already interested in training if you do get training then I'll set you up with one of my best trainers at work here and she's like what I want you instead I said no I like you I want to date you like and so we can't train together and she's like floored right away of course I got the date though after that so I think it's I think it was a lot of my shoulder training yeah absolutely I got all the commission on that yeah still business first section session pop such great integrity in this room you know listen go to your app store get the mind pump media app it's absolutely for free it allows you to search 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