 In this episode of Mind Pump, your favorite fitness, health, and entertainment podcasts, my hosts and I answer fitness and health questions asked by listeners just like you. So what I'm gonna do is I'm gonna give you a breakdown of this whole episode. Now the first 40 minutes we do our introductory portion. This is what we talk about, studies, current events. We have a lot of fun. Sometimes we mention our sponsors. After that, we get into answering the questions. Here's the breakdown. So we start out by talking about how we got mentioned on healthline.com as being one of the best fitness podcasts. And yes, they called me an athlete. There you go. I'm an athlete too. Yeah, I'm gonna need to talk to them. Yeah. Then we talked about body composition and how sometimes you can lose weight and go up in body fat percentage, totally, totally true. Then we talked about Roboracer AI and Benjamin AI. This is something that Justin talked about. I talked about coffee consumption. So coffee can be healthy for you. It can be really good for you. But for some people, it's actually bad. Oh, and by the way, at the beginning of the episode, Adam was taking Organifi Pure in his coffee. Takes about 35 minutes to kick in. Typically you'll get a little brain boost when that happens. Adam got smarter as the episode progressed. Make sure you pay attention. By the way, Organifi is one of our sponsors. If you go to organifi.com forward slash mind pump and use the code mind pump, you'll get the special mind pump discount on all of their products, including Pure, which is the Nutropic product that we like so much. Then we talked about LA and their interesting practices with the businesses over there. Oh, man. Then we talked about the sun. It's cooling down. Uh-oh, it's gonna happen there. Yeah, it's not good. Then we talked about Trump versus Biden. The ads are heating up and they're getting really, really funny. I talked about how some people are wearing masks the wrong way. You gotta cover your nose too. What's wrong with you? There needs to be a course for this. That's right. Then we got into the fitness questions. Here's the first one. This person says, hey, what do you recommend for maintaining performance while cutting? In other words, when I drop my calories, how do I keep my performance high? Cause a lot of times performance drops when calories drop. Next question. This person says, what are the main things you look at when you're doing a new client assessment? Okay, so if you're a trainer, you're gonna wanna listen to this part. Also, if you're not a trainer, pay attention to what we say because this will help you determine what's the best workout for you. By the way, we actually have an assessment where Justin teaches people how to do an assessment and then he teaches people how to do exercises based on that assessment. It's a free course online. It's called, it's a prime program. So just go to mapsprimewebinar.com, sign up. It's totally free. The next question. This person says, look, is there any point in taking creatine when you're not training? So creatine great for strength, great for muscle, good for a lot of other things too now they're showing. Should you take it if you're not working out? And the final question, this person is interested in our NoBS six pack abs workout and they wanna know how to incorporate that into their current workout programming. Also, this month, Maps Starter is 50% off. This is a great workout program for home. All you need is a physical ball and dumbbells. It's great for beginners because we get, we take you through the process of learning how to work with your body. It's also got some value for people who work out all the time because it reinforces perfect form. Now, if you wanna get the 50% off, go to mapsstarter.com. That's M-A-P-S-S-T-A-R-T-E-R dot com and use the code starter50. That's S-T-A-R-T-E-R five zero, no space for the discount. Oh, also all mind pump apparel, most mind pump apparel is gonna be on massive discount for Memorial Day. It's gonna be huge. This sale starts Monday, May 25th and ends Friday, May 29th. All Maps shirts are gonna be 15 bucks. All other shirts are gonna be between five to $20 and then we also have MIR products. Those are all gonna be $15 or less. Go check them out on our site mindpumpmedia.com. And it's t-shirt time. Oh, shit, that was my favorite time of the week. Hey, that's my thing. Wow, that was pretty. That hurt. That hurt. All right, we have five winners this week. I think I strained something. Yeah, I think something broke. Three for iTunes, two for Facebook. The iTunes winners are Gary1077, Tommy Wayne, Cosmic Thrust and for Facebook we have Clara Balha and Nora Alex, all of you are winners. Send the name I just read to iTunes at mindpumpmedia.com. Include your shirt size and your shipping address and we'll get that shirt right out to ya. I'd like to open this podcast by talking about Justin's moccasins. Slippers. Yeah, Pocahontas. Eat your heart out. Those look so comfy. Dude, you guys are so jealous. I'm like super warm and toasty and whenever my feet get cold, life isn't good. You know what though? Because you have such thick socks and moccasins, that's a lot of moisture. I don't know if that's good for the Tony. That's what I was thinking too. I'm gonna let you smell it later. Lot of heat going on there. It'll let you feel that must first hand. If that's gonna help your situation, you know what I mean? Yeah, well, a lot of bacteria going on probably down there. It's good bacteria. Lot of fungal times. Yeah. What are you drinking, Adam? Is it just coffee or you got the pure in there? I do have a little bit of that in there. Did you mix it with coffee? I did. I tried it out. That's a lot of... Not the best taste. Yeah, it's interesting. But we'll see what happens. It was a bold move. This is why I like doing this when we podcast. If you drink the pure, so listeners right now, you're listening, right? Mark the time. It's been going, you should tell them it's been going. I was drinking it before we got started. So 10 minute head start. Okay, so in the next 25 to 35 minutes. Gonna say something brilliant. He's gonna say something smart. Like it's not gonna be stupid. It's gonna be something. No, it's gonna be super profound. I'm not committing to that. It'll be less dumb. And then in 35 minutes or 25 minutes when Adam says something, you're like, wow, that's pretty good. That was pretty profound. Well, it did take a little bit to get this thing gone. I mean, this is the first time we all are in this new studio. Just remember it's Organifi Pure at organifi.com, four slash my pump. Oh, remember that, right away. That's what did that. Right away. Hey, can I read to you guys something real quick? Yeah. Yeah, read to me. Because I, you know, there's this joke that has been going around my pump for, I don't know, years. What's that? That, you know, I'm a tough person. I don't, you guys can, you know, make fun of me and stuff, but sometimes it hurts my feelings a little bit. And there's this thing that goes around about me not being athletic. Who started that rumor? Yeah, you guys keep saying it or whatever. So anyway, Healthline actually is a very popular website. They get like 200 million hits a month. Do you guys know this? Dang, really? I think it's ranked, yeah, it's one of the number one. It's like, it's in the top 100 websites in the US. It's a, so basically it's a factual, medical and health website. In other words, nothing they say is not true. So this is what, so what they did, they did a post about like the best fitness and health podcast and we were on there. Mind Pump actually made it on Healthline, which is kind of cool. Yeah, so we were in there and then this is what they said. And again, we're talking about Healthline right now. They got sources and links and everything. Athletic Sal. This is the first, this is like the second paragraph. Please don't discredit them after you just boosted them out. Yeah, I know. This is the second paragraph. It's gonna make me question it already. They talk about Mind Pump a little bit and then the second paragraph, it says this popular fitness and wellness podcast, true. Right, we are popular and we are fitness and wellness. Was created and hosted by four, correct? Still, there's four of us. Athletes. Four athletes. We're fed up with the way the fitness industry focused on people's insecurities about their bodies. Athletes? And I'm like, they did their research. They heard about your horse game. Yeah, back when you were doing judo and they heard about your horse game. I was laughing so hard, I was reading this and it said four athletes. I was like, I'm gonna write them an email. Oh, that's great. Like, nah. Maybe not. That's not true. That's an upgrade. That's that 100% true. In our minds. Yeah. But it was cool that they mentioned us. I feel pretty good. Yeah, I mean, I still fell around. I rode a bike yesterday. Did you? Yeah, that felt somewhat athletic. Yeah, have you ever been on a hill? When's the last time you fell off a bike though? Honest. Oh, I endowed one time real bad going down and I hit like a tree root and just fell right over the handlebars and smashed my elbows, terrible. Now, were you an adult or were you a child? Yeah, I was an adult. That's when it really hurts. God damn. What about you? I remember the last time I fell off a bike. That's a good question. You probably don't ride hard enough. You know what I mean? I was going for it. I was pretty serious back in the days. Really? Yeah, ramps and everything. No, you didn't. Yeah, big ramp. Oh, yeah. See, you watched Rad. See, yeah. We were doing tricks and stuff. Hold on. You actually did ramps? Yeah, I got pictures. I'll bring some pictures. No, you didn't. I do. Did you get off? Like, did you come off the ramp or just go up and down? No, I just stood at the top of it and took pictures. Yeah. Take a picture of me. Going down and up. Not a half pipe. I think a ramp. I feel like we had BMX in South had a road bike. This is how bad I am, right? I thought you stuck with a half pipe. Yeah, yeah. I'm like, I'm watching you do like the U. I'm like, well, it wasn't really a U, actually. But technically, a half pipe is two ramps. Connected together. I did a ramp one time. A ramp or a half pipe? No, this was not a half pipe. Definitely not a half. I did a ramp and because I was scared, I did this. I went up the ramp and then I just, the front tire hit and then the back tire came up. So I didn't jump, you know what I mean? So during that, the rad years, we used to go outside, we built a ramp to do this, and then one of us would lay down underneath it and take photos. I remember people doing that. Jumping over each other. Did you ever land them on purpose? No, no, we were good. We were good. I feel like Justin did since he said it. I mean, yeah. Dang, dude. I ran them over. That's messed up. We used to take our bikes behind where I grew up, there was some foothills and we would ride up the foothills and then there was like, you know, cause the foothills, excuse me, are covered in grass or whatever, but then you'd see these like narrow paths that would go down. It's not like a trail, but you could tell that some, you know, bikers made little trails going downhill. And I went with my cousin and I made him go first and it was a bad idea. He went down so fast and then he fell off his, his feet came off the pedals cause we didn't really have good bikes and he sat on the bar all the way down the, all the way down the hill. Oh man. So he wasn't on the seat, he was on the bar. You know, speaking of mountain biking or biking period, do you guys know, you guys know my brother-in-law, Tom? Yeah. You've met him, right? He's real serious. Yeah. Like he's hardcore serious. He's got like a mountain bike that's like $6,000. A lot of my friends are too. I guess like where I live, there's like world renowned courses. So he was, he was actually scheduled to go up to your place in two weeks and he got a letter saying that he can't come up there. Oh, cause they close the parks? Yeah. All the parks? Yeah. Even an outdoor park like that. He was, he had already reservations, everything. He was all, he was all bummed about that. Yeah. Yeah, he's, but he's like, for real. Yeah. So the reason why I brought him up though is, and this is going to hold him accountable. So we were talking yesterday. We were a day before yesterday, we were together and I haven't seen him in probably, I don't know, like a month or two and he's started tracking like his food and fat secret and he's got, I forget what app he's using. He's doing Strava and something else. And his whole thing is like, he's not like a fitness guy. He loves to, he brews his own beer. So he loves to drink and he's like a chef. So he loves to cook. And so his thing is like, he does exercise so he could keep his weight down and allow his drinking, right? So that's all he cares about really. Damage control. So listen to what happened. So we're talking, right? And he is shredded right now. He is like, I've seen pics, man. He's really. The leanest I've ever seen him since my sister and him have been together. Single digit? Yeah, he's definitely single digit right now. But here's the thing. And he's a real smart guy. So he's talking about, he's tracking his food, he's doing all this, but he's really, he's looking at it just like calorie expenditure, right? And so we're sitting there talking and I said, you know, I know you're happy with what you're doing and I think it's great, but I could give you a couple minor adjustments that you can make to your nutrition and your plan that would make it the world of a difference of your body. He's like, what do you mean? I'm like, well, you know, you said you dropped about 25, 30 pounds over the last like year of doing this, right? I said, what if I told you you got fatter? And he's like, I didn't get fatter. And he starts getting all defensive, right? And he's like, show me his bicep. I said, yeah, no, no, you for sure got fatter. He's like, no, no, no, we're going back. I said, no, I said, pull up your food app from here real quick. I said, I bet you. I said, how much you weigh right now? He's like 148 or something like that, right? And I said, I bet you you haven't hit three days in a row of 130 grams of protein. So I bet because of all the beer that you use for calories, you're grossly under consuming calories or grossly under consuming protein and you're not lifting weights and you're doing endurance bike riding for four, three, four hours at a time, your body's definitely pared down muscle as fast as you've lost body fat. So you think that you're lean and shredded, which you are right now, because you can see that, but you've also probably lost a lot of muscle and I'm willing to bet that you're either the same body fat percentage or higher now. Yeah. So he gets, he pulls up his apricot, he starts looking, he's eating like 50 grams one day, you know, 60 grams another day, 40 grams. I think his highest was like 90 or one day. Now did you test his body fat? No, I didn't test his body, but what I told him to do, I said, here's what I want you to do. I said, I don't wanna try and shake up what you're doing because I think you're doing a great job. I said, I want you to target 150. Okay, so target 150 grams. That way, if you're a little short one day or two days, it's not a big deal, but shoot for 150 grams of protein and I want you to follow maps and a block one day a week. That's it. One day a week of sending a signal to your body that you need, it should have some muscle on it. And you think you can have him alternate the foundational workouts so one week to one, another week to one? Yup. Oh, perfect. And I said, just do that. Don't do any more than that. Just continue doing everything the same and then bump your protein. I don't want you to do anything different. What I love is that he's like super detailed about stuff, so he's like- He'll do it. Yeah, he's all, okay, I'm about it. You sold me on this idea and I'm like, take a picture, track everything and then get back to me in like a month. I bet you you're gonna see a huge difference. Yeah, no, that reminds me of your clients that would do the dunk tank and then they'd be like the leanest they'd been and they'd been working so hard at it and it would say like a given their fat mass ratios and they'd be like- Appalled. I tried to explain this to them. I said, this is extremely common. Yeah. And it wasn't until, so I don't know what year it was. We were probably, I mean, Justin was with me so I was at least five years into managing trainers that I got connected to Aaron with the fitness wave which is a hydrostatic dunk tank that they would come to the studio or come to the gym. And so it became like a monthly thing that I'd have them come down there and then all of my trainers would book their clients and it was, I would say 80%, 80% of clients would get on there and be really disappointed in their body temperature. They were down in weight. And remember a lot of my trainers coming to me like, is this how accurate is this? This thing has to be off, Michael. And I listen, if you are pushing your clients and they're restricting calories like crazy and you're doing tons of cardio with them, just because they lose 15 or 20 pounds on the scale does not mean that they didn't also lose as much or more muscle. Yeah, total weight is literally measuring the weight of everything. And so it's the ratio, it's your composition, body fat percentage, muscle. That's much more important than just total weight. And I used to say, look, here's the thing, if you diet, let's say you lose weight simply by cutting calories, you're almost guaranteed to lose right around as much muscle as body fat. This has been shown in studies. And really it's your body's attempt at becoming adapted to your new caloric intake. Yeah, efficient. Yeah, because if you eat lower calories, your body, remember your body evolved after humans have been on earth for thousands and thousands of years. And it's trying to just get better at adapting to its environment because if I eat 1500 calories and that puts me at a calorie deficit, in other words, I'm burning more than that. If that just always happened and my body never adapted, I would die. Eventually I would run out of body fat and tissue to burn and I wouldn't be able to survive. So this is something that our bodies are very good at and dieting alone tends to cause that. Now dieting plus endurance training tends to cause it even more. Plus not hitting protein intake. That's why I told him, I know I can't prove it right now, but I'm so confident that your body fat percentage is either higher or the same as when you started all this because of the simple fact of all three things you just said. He's missing on all of them. Yeah, if you cut your calories, really the only things you could do to prevent that from happening are lift weights and eat a high protein diet. And sometimes even then doesn't stop all the muscle loss. It prevents a lot of it, but sometimes people still lose muscle if the workout routine itself isn't the best. I mean, if you just follow like you lift weights but your routine isn't really good, you don't have good programming, you'll prevent some muscle loss, but you may still lose a little bit. So really what you wanna do if you're trying to get leaner to prevent that from happening is eat high protein, of course you're in a calorie deficit and then you wanna follow a very, very anabolic routine, something that really sends a good muscle building signal for your body. One of the best measures for this is your strength. When I would train clients that would lose weight so long as they were getting stronger, I was satisfied. Like if I saw their weights go down in the gym while they were losing weight, that's when I was a little bit concerned. Now, if you're advanced and you're really, really strong, I mean, you're deadlifting. Yeah, that's really common. That's different. But you talk about the average person, if they get stronger while losing weight, that's a great sign that typically means that you kept a decent amount of muscle or kept all of it or maybe even built a little bit of muscle. Yeah, it all depends how you're measuring. If you're measuring strength in a gym, that was one of the things that we got in a little debate with it too, because he's like, I don't believe that. I'm stronger. I can tell by the way when I pump up the hill and I'm like, no. You're lighter. I said you're 30 pounds lighter and you have more endurance. Better endurance, yeah. Yeah, you've built your endurance easier. You've built your tank and you've lightened the load by 30. No shit, it feels easier. That's not because you have more muscle. Yeah, have him put on a 30-something pound backpack and see if he's as strong as he was before. Of course. And he'll likely be. Of course. I remember learning that as a very, very first time I tried to get leaner, which I didn't do for a long time because I was skinny. I was gonna- Pull ups have become easier. Yeah, I did pull ups and I'm like, oh my God, I'm getting leaner and getting stronger. And I thought about it for like 30 seconds and I was like, oh yeah, I lost 15 pounds and I did one more pull up. That's not really a good strength to weight ratio. So I'm just so excited. I got you guys to watch one of my recommended movies last night, even though we didn't finish the whole thing. What was it called again? What we do in the shadows. Oh my, dude. Very different though. You need to let the audience know it's a different type of humor. It totally is. It's something that we all have in common. I haven't laughed that hard in a long time. Yeah, I figured like you guys would appreciate it. Not everybody, it's not for everybody. It's kind of offbeat, a little bit weird. But anyways, I had a good time. I was glad that you guys liked it. But the other one was the AI show that I mentioned a couple episodes back. Let's watch some of that today. Dude, it's so great. There was, I was watching it late last night because I just couldn't sleep. And there was this company out there is called like Robo Racing, I believe. And their whole philosophy towards this automated driving. You know how everybody's trying to test like their software and everything to see who's gonna have the most reliable type of automated car experience. And they have to get it within like almost 1% fail rate. So what this company decided was like, hey, let's do it to the extreme. So if we could take this into the racing setting, so they're gonna take actual race cars and make them automated and apply the software at these extreme rates, they feel like they'll be able to develop that technology faster. Oh, interesting. Which I thought was a really interesting approach in comparison to like your Ubers and, you know, Teslas and Googles and everybody else. I can't wait. I don't think people understand and realize, okay, when cars were first created and widely used, it transformed society and added so much efficiency and value to the world that it's almost impossible to quantify. It's one of those things, you know, that we did that really just took society to a new level. Automated cars are gonna do the same thing. They are going to do the same thing. So much space is dedicated to storing cars, garages and so much time as wasted driving them and being stuck in traffic and accidents and DUIs and think about the functionality. You're getting a car. Right now the car's designed for the driver. Cars aren't gonna be designed for the driver. They're gonna be designed for the whatever you want. You're gonna, you know, call a car, honey. Which one do you want? Let's get the one with the bar in it so we could drink on the way to the restaurant. Okay. Or, hey, we need to do a meeting. Get the one that's got the good Wi-Fi and whatever. Is that how you guys foresee it? Like this is my theory is that they'll do like an average of what? Owning a car, insurance and gas cost and then it'll be like some sort of a membership that is better than that. It'll be way cheaper. Yeah, that's what I'm saying. So it'll be like, they'll factor that in and they'll be like, oh, the average American spends, let's just say it for argument's sake, you know, $6,000 a year on, or they're having a car. It's probably more. Yeah, maybe it's gas, whatever. Yeah, whatever, right? And then they'll go, for a membership for $900, you have got a car unlimited access to it whenever. And then there'll be tiers of that in terms of like the nice vehicles versus the economical ones. And they'll show up kind of like Westworld, right? They'll show up to show up like that and it'll just get in. Well, think about also. I'm sure it'll be like that. Think about also the mobility, right? Like if you're underage and you can't drive, now potentially as a parent, you could have car pick up your kids, take them place. If you're older and you can't drive, now you have the ability to go wherever you want. It's gonna completely change the landscape. One thing I wanted to point out in that show, like they showed two different competing companies. So this company actually makes the race cars themselves. They look like Formula One cars and they have all these like crazy sensors. They have like LiDAR, they have all this stuff like military grade satellite information that they can use and access. And so there was two competing companies coming in with their software. So they provide the hardware. They have two companies coming in to compete to see how they do. And one of them was like a German company that's like all about efficiency in like real like not complicated code, just real streamlined code. And like so everything like worked and got to from point A to point B, the fastest and most efficient versus the other one was like use all the sensors, use all this stuff and like make real elaborate complicated code to get there. And so they're like kind of pitted them together. And it was real interesting to see how it all played out. So the one that actually did best was the streamlined efficiency one. Usually right. It's usually what happens. And they actually broke a record I believe for an automated car in terms of speed on there, which I don't remember somewhere over a hundred, but it was a big step in that direction. Wow, that's awesome. So you know what's funny? Who's gonna own cars in the future is the same kind of people that own horses now. You know what I mean? Like only one. We're gonna be the equestrian. Yeah, like who's gonna own a car? Like somebody who's like a aficionado and oh, I gotta tow my car to the area where we're allowed to drive cars still. I know. Do it around to go around a truck. I'm banking that like my classic car is gonna be worth tons of money. Oh yeah, 20 years because of that. That's why I go back and forth like I should sell it. I never drive the damn thing. But I'm like, you know what I'm gonna, I'll remember, I remember my dad and saying stuff like, man, I had this, you know, Mustang Mach 1 this year like that. And I sold it back then for five grand. He's like, I'll let car right now go for like $60,000. Always. Every time you hear that, you know, it's like if you can hold on to it and upgrade it later on, it's so worth it. Okay, so we were all, we all grew up in the 90s, right? What was your favorite 90s car? What would be like, what would be a car if you drove now and be like, oh yeah, this is nostalgic. Did you have one? In the 90s? Yeah, like 90s. Cause that's the decade one of my favorite. Ugly ass cars. I know they did, but oh yeah. An accurate one. That's a great one. That one's still classic though. I like that one. You know what, I was always into classics, dude, so I don't know. You know what, remember back to the future where you had that Toyota truck that was all lifted and everything, I thought that was sick when I was a kid. With all the KC lights on and stuff. Now I'm like, dude, Toyota's, please. Yeah, I like it. That's a cool truck still, yeah. I would still rock that truck. I agree. I mean, a Toyota motor dude goes forever. Yeah, I was all about it back then for sure. I like the Supra. Remember the Supra, the Twin Turbo, Toyota Supra? Oh yeah, that was the thing. Back in the day, that was pretty cool. Yeah, yeah. Yeah, they were just 90s, it's just not the best decade. No, dude. No, they lost it after the muscle car era. Yeah. Once it got passed into the 70s, it got ugly. Yeah, yeah. Hey, so I read a study on coffee consumption that's I think kind of interesting. Uh-oh. Cause you know how there's a lot of studies on coffee? Stop looking at me like, furry shoes is in trouble over here. It causes hairy arms, pale skin. Holy shit. It's happening. Sweaty feet. Yeah, it's crazy, right? All these things. No, it's... It throws your nose like, oh, what's happening? No, you don't have a big nose. Yeah, I do. No, you don't. You don't have a big nose. I totally do. It's huge. It's ginormous. You have a big nose? I don't think you have a big nose. What are you talking about? Look at this. Oh, wow. Total two cans amp. Watch, two cans amp. No. That's too bad. It matches your whole face. You know what? When you're 60, it might be, though. Oh, it keeps growing. You get nose ears. Yeah, yeah, yeah. I'm doomed. And not everybody can have a nose like mine, you know what I mean? I know. It's for the first time, you know what I mean? Wow. Set yourself up. Anyway, so yeah. Thanks for that, Justin. No problem, no problem. I want you to feel good. Lots of studies on coffee, talking about its health benefits, you know, it's one of the things that's made the biggest U-turns in health. You know, like eggs is one of those. Oh, don't eat eggs. Now everybody's like, they're good for you. Coffee for a long time. It's bad for you. Now, you know, all these studies showing coffee is full of antioxidants. It's healthy, prevents, it actually prevents things like Alzheimer's and dementia. But as a true... Pognitive benefits. Yeah, as a trainer, and I'm sure you guys have experienced this, not true for everybody. There's definitely people in my experience that just don't tolerate caffeine very well. Sure. And it's not healthy for those people. Right. Well, now they're showing in studies that this is actually pretty true. There are certain genetic polymorphisms. And here's the thing, you probably know if this is you. Like you're probably one of those people that doesn't like coffee because it makes you feel shaky. You know, you get cold, maybe anxious, you don't feel good. So this is probably true. But it says here, excess coffee consumption for these people can lead to increased risks of certain diseases, like osteoarthritis or arthritis. Really? So it can actually not only... Is that because it dehydrates them? No, I don't think so. Why would it do that? It has to do with the way they theorize the way that their bodies process the caffeine that's in coffee. That's the big difference. Some people can consume caffeine, they process it very well. It's something like sucking up all the water, that's what I was saying. I think what it is is the caffeine is causing a... This is my theory. Some neurological thing? Yeah, I think that the caffeine is causing an increased stress response, which it does with everybody, but this stays elevated in them for so long. Oh, interesting. And that high stress response, high cortisol, whatever, not good for muscle, not good for bone, not good for... Definitely not good for hormones. And you know if your hormones are off, then you're probably gonna get some problems with... Well, thanks for crapping me out, dude. No, you're fine, dude. I've never met anybody that could tolerate caffeine as well. Oh, I know, yeah. No, it's down the hatch. He's been trained for a while. Me too, though, but I can't do that. I don't feel like you train that hard. I think you're kind of weak sauce. What do you mean? Give up easy. One cup, maybe I see you do two. I know, that's because I know how I feel. Yeah, work through the sweats. This morning we worked out and Justin, first off, he's basically not like awake until he has coffee. Yeah. Like I was trying to talk to him, you know? Yeah. And he's like, don't talk to me. I wasn't ready for it. Not until two cups in, can you get him to work out? No, dude, he wasn't responding to me. I thought he was mad at me for a second. I just gave you a... I was like, why is he mad at me? And then he couldn't figure out how to use a spoon for a second. He's like... So you guys wanna like work out? Can I still work out? This guy, you know? I'm just like... He's above me in his room right now. And I'm like, you know what? This is the last time I let Sal sleep. I'm sleeping in a different room next time. Fuck it. Six o'clock in the morning. Duh, duh, duh, duh, duh, duh, duh, duh, duh, duh. Duh, duh, duh, duh, duh, duh, duh. Fuck it. I'm like, dude, we have this massive place, bro. How the fuck are you waking me up right now? Like all you have to do is be quiet, get down the fucking stairs, go on the other side of the house, and do bang pans for all I care about this. Dude, remember when he used to blast music when we'd stay at the houses? Next time you travel, we're dug us out. You're out in the maids quarters, bro. Detached from the house. You can be all loud you want on that side of the house. Oh, man, that was funny. I remember you did that. I used to do that, right? No, dude, I thought I was being quiet this morning. That's the problem. That's you trying to be quiet. Wow. That's the problem with this. He's got real heavy feet. You know what it is? Don't even, I guarantee if I called Jessica right now, she'd confirm this shit. Yeah, she knows. She'll agree with you. It's this extra muscle mass I've gained, you know what I mean? Just cement. You know, Katrina actually claims it's a dad thing. She goes, I don't know what ever since Max, you're so fucking loud. Everything you do, you walk loud, you sneeze loud. Everything you do is loud now. Loud in the kitchen, everything you do is loud. I'm like, what? I haven't changed. I said, I think that maybe you are just annoyed a little bit easier because you've got a kid, you're not sleeping all the time, that's what I'm saying. Yeah, there's a bit of that. I bet that went over well. Everybody's on edge. That was well received. You never say that. Tonight's your night. That's what I get after that. The last thing you ever say to your wife is, I don't know if what you're saying is true. Maybe you're just more annoyed or irritable. Maybe you're just more sensitive. Maybe you should work on that. That's the worst possible thing it's not to do. Sleeping on couch. I thought I was being quiet. But anyway, that was a great workout in the garage. I had a good time. Yeah, first time I was together, man. Yeah, it's the altitude though is interesting. Anything over 10 reps is exhausting. No, I had to take a long rest. And then it was snowing. And so it was great opportunity. I told Doug to take some photos of me. I saw you, Rocky. Lifting weights in the snow. I called him Jeremy Bundy, because it was great. It was a moment. Get me and my wife, beat her out in the snow. I got a good pump real quick. Can I tell you something right now? Ever since I watched Rocky 4, I've always wanted to do one thing. What's that? Carry a log on your back and walk up a hill? Maybe. But I just wanted to just lift some weights in the snow. You know what I mean? I finally did it. You did it. 40, hold on my? 41, something like that. Yeah, 41, 40. You're old when I finally did it. Anyway, dude, LA, the government there. So what is it? Oh, boy. We hadn't talked about this on the show yet. You sent this over, I think. I think you sent a link over that said that Newsom said that anybody who was trying to steal it. Matt Newsom, it was the LA County government. They're local government. Shut off power, the men water. That's some bullshit. So what they did is they said, I don't know if it's official yet, but they said, with all certainty that we would keep businesses closed for three more months, which is just, look, here's the deal, OK? Little power hungry. Most businesses can't survive a month. I don't know any brick and mortar business that could survive four months or five months without doing anywhere. Talk about the government shooting themselves in their foot because what's happening right now is there's people that are saying, fuck it, I'm working, dude. What are you going to do? Black market is here. I've seen it already. More than I've ever seen it. I mean, you got hair salons doing black market right now, dude. I know. That didn't happen before. But to me, it's like, OK, you've got to stay shut down. We're going to make you stay shut down for another three months, which now brings a total up to four or five months, which is insane. And then they said, we are going to start shutting off power and water to businesses that don't comply, because we control those things. Here's the thing, dude. Pre-terrannical. Yeah, and they're going to, I'm afraid they're going to cause some big problems. What happened originally? Originally it was all about we are doing this to flatten the curve, to get to buy the hospital some time, to get staffed up. To make sure it's not overwhelmed. Yeah, we don't flood it. And that's happened. And now the latest is they're talking about waiting until possibly a vaccine. Is that right? You know, now nobody's in the hospitals and nobody can go anywhere. So Sweden, I don't know if you guys know this, but Sweden did not take this approach at all, right? Sweden basically informed everybody. They told everybody, this is what we think you should do. Yeah, but didn't Dr. Drew check you on that one? What did he say? Yeah, you brought up that and he said, ah, Sweden's not a very good example. No, no, no. Compare Sweden to other countries in Europe. And so here's what happened. This is true now. Sweden said they would do this. And all these models, all these predictors, they said, oh gosh, Sweden's going to have crazy amounts of cases. They're going to have all these deaths. Sweden didn't even come close to those models. Now it is true that Sweden has more infections than their Nordic neighbors, but they don't have nearly as many as other countries that have operated in this way. So really they're kind of in the middle. They've been pretty good. And here's what their health minister said. They said, the problem with these models is they assume that people don't change their behaviors on their own. Now here's the thing, people do that. You know, a lot of people don't know this. Before shelter in place was kicked up or kicked into gear, restaurants already were reporting 74% reduction in traffic. People already were kind of staying away. Self-regulating, like I don't want to go out and like risk anything right now. So here was the conversation, I had this conversation with someone because I'm not an expert in infectious disease expert. Okay, so I'm talking with someone, I'm like, I don't know, it doesn't feel right to do this because we're supposed to be a free country. And they said, look, we either are free or we're not. So free means if you, we tell you of the risks, if you want to risk yourself, that's up to you if you don't, then don't. Now he said, look, it's perfectly along the lines of freedom for if you're sick and you go out and we know it, now you're in big trouble. Maybe we throw you in jail, we give you a huge fine. Maybe the person you infect can sue the hell out of you. But if you're, other than that, other than you knowingly infect, going out and risking other people's lives, he said, inform people and then they have to make those choices for themselves. And then people tend to act in ways that protect people a little bit. Well, I see it happening at my local grocery store. I mean, there's not a law saying right now that they have to wear a mask or gloves in that grocery store, but everybody does. Yeah. So a lot of the businesses require it even, because that's the thing is by law, you don't have to wear a mask, but they still won't let you in unless you have a mask. So some stores are doing that. That's private, that's a private business. That's their own decision. And I think that's a smart move. I think if you're going into a public place, especially to me, I look at the, or at least for me, the two places where I'm at the most risk are grocery stores and gas station. Yeah. I can't think of anything else where I'm probably touching something. Very high traffic. Touching something, exactly. That's so high traffic that if there was one person that possibly came through here that had it, that I could potentially pick it up. So if I've got gloves and a mask, I keep in all the cars and if I go to a gas station, I put them on real quick, I use it, throw them away when I get back in my car and then I do the same thing when I go to the grocery store. Well, so here's the risk that I say, so there's a debate, like is it gonna help? Is it not gonna help? I get that and again, I'm not an expert. I have my own opinions, but I'm taking them with a grand assault. But here's what I see, okay? When you're in a position where the state is telling you what to do and then they say, okay, we're lifting the shelter in place. Everybody be careful. People are going, it's like a diet. Like you put someone on a strict diet, then what do they do when they finally go off? They binge. And so I'm afraid that people are gonna rely so much on the state telling them what to do with it when the state says, hey, it's okay. And then they're gonna go, oh, cool, everybody, everybody say. Spring break. Yeah, and then they're gonna do a bunch of stupid shit because they haven't taken that responsibility themselves because they're told not to take that responsibility. They're told to listen to their people. Well, and at this point, you really have to weigh in the economic factor to what's been happening. You know, like how we're able to even recover if we keep going. Oh dude, I read, I'm gonna pull it up right now. There was an article in, I can't remember what the article, the name of the article, it was like San Francisco Eater.com. And they said that, no, that wasn't it. There was another one, there was another article that talked about that, that a good percentage of restaurants have already said that they'll never reopen no matter what. I think it was something like a third. Really? Yeah, it was like a huge percentage of these restaurants are saying that they are not gonna be able to open no matter what, even when things reopen. Oh my goodness. It was Bloomberg, sorry, one quarter. One quarter. Wow, a fourth, huh? It says right here, one quarter of American restaurants will not reopen. This is from OpenTable. That's a total bummer. That's a lot of businesses. Wow, that's a big bummer. You know, my brother is both, I have two brother-in-laws, both of their companies actually, after this are not gonna require people come into work anymore. Yeah. Wow. It'll be a new. That's not a bad thing, I think that's good. Yeah, no, I think it's cool. I think Twitter's doing stuff like that. I think Facebook's moving in that direction also. There's a lot of companies now that are realizing like they're just as productive with their people at home. So, you know, you could save a lot of money by not having massive buildings. Now, let me ask you this, because a big, most of those are tech companies, right? Yes. They're all, you know, they can all be done that way and be done pretty well. The Bay Area is so expensive, mainly because there's a lot of tech jobs, which are high-paying. How do you, what do you think it's gonna do to the housing market area? Well, that's the prediction, right? The prediction is that all, and I think that's, if you're somebody who's looking to invest, especially in real estate, I think that a smart move is to look like on board, look at bordering towns to like- Like an hour or two hours away? Yeah, like an hour, I'd say away. I think it would be a smart place to start, like looking for places that what they cost, because you know, an hour out of San Jose and the house is- You save $100,000, $200,000? Oh, I'd leave more than that even, you know? You can get a place in the, and towards the valley, which is 45 minutes or an hour away, and you say- Bakersfield coming up! Yeah, I don't know if I'm in there, but I don't know, maybe. Yeah, I know, I think that's gonna happen. I think that's becoming more and more common. And then also, if you think that things are gonna go in the direction of, you know, self-driving vehicles too, I think that will change it. Imagine how cool would that be? Well, yeah, because now, you know, an hour commute because of traffic becomes 30 minutes because traffic is- You're doing work in your car. And that- Yeah, and that. So I mean, you can go an hour away, less cars on the road, because they're automated now, and then now you don't have to drive. You can sit in your car, work on your laptop, answer emails before your first hour of work, really. That's crazy. Yeah, I mean, I think that's coming. I mean, I feel like it's gonna be that way in the next decade or two we're gonna see that. This is definitely gonna shake up everything. Like everything's gonna look different from here on out. It's gonna be real interesting how it all pieces back together. Well, so, okay, so just to crap you guys out a little more, do you guys know what- Oh, man! Let's try to move us past that! Do you guys know what solar minimum is? No. Oh, is that like when you can only, like when you have solar panels, you can only use so much and the rest you have to give back? No, not at all. Wait, are you talking about the sun? Like now we're gonna have freezing ass weather. Dude, so, so check this out. Okay, I read this. So the sun goes through cycles, right? And sometimes it's hotter, sometimes it's cooler. And so we've been, of course, we track the sun to see what's going on and they think that they're pretty sure that the sun is going into solar minimum, which is going to potentially cause lots of temperature lowering to happen on Earth. And this is gonna last for a little while. I'm cool with that. But that's such bad news. Well, because- So now we need to produce more carbon. Because it may- Yeah, exactly. It may cause famine, because remember a lot of crops and stuff rely where they're grown, rely on a particular type of solar schedule and heat or whatever. It could cause some places to have freezing temperatures, droughts- Like an ice age? Yeah, I don't know if it'll go that far. Oh, man. Holy shit. The apocalypse is real. Did you guys find out if that picture of LA was a real picture? Did you see that of the smog? How much it's cleared? Like how much- Oh, I thought it was Gavin Newsen as Hitler. Did you- Wow, what? Doug, did you find out that that was true or not? I was like, wow. No idea. Surfers were not happy. Did you guys see that? Did you see like- Well, you can see like mountains in the back? Yeah, before COVID and then current picture of LA. Yeah, I saw that. Like ridiculous amount. Has anyone read any like analytics or statistics on that? I don't know. No, I haven't. I've never seen to see how much that's dropped ever since everyone's not driving around. So what happened with Newsom? Oh, so they had a protest, a bunch of surfers, I think in Huntington Beach. And there was like flags and banners and all this stuff. And there was like a Nazi flag with like Gavin Newsen's face in the middle of it with a little Hitler stash and everything. I was like, wow, Newsom doesn't surf or something. Right, yeah, yeah, yeah. Yeah, I was like laughing at that. Can we please stop comparing everybody we don't like to Hitler? It's like, yeah, go to. But it loses its power. But even on that side, it's so funny because it's just, I don't know, man, like you just see it slung back and forth now on both sides. Everybody's like, you're Hitler. No, you're Hitler. No, you're a Nazi. Slinging, hasn't the campaigning began with Trump and Biden? Oh yeah. Is it starting to ramp up or what? It's starting to get ugly. It's going to be fun to watch. It's going to be such a good... Biden is, boy, he's going to be fun to see him get attacked. Trump, of course, they'll hit him with the same stuff that they always hit him with, but Biden's going to be an interesting thing. There's a bunch of people coming out saying that he sexually, you know, he was inappropriate or assault or whatever. So there was this video. They're going to hammer him on that. There was this ad where that the Trump campaign ran. And I was like, oh my gosh, this is brutal. It's got Hillary talking about how she's supporting Biden and how much she likes him. And it's got Biden next to her. And then it's got clips of people accusing Biden of sexual misconduct. And then it's got clips of Hillary saying, at other times, all women should be believed, always believe the women. It's got other people, like Tamala Harris, all women should. And then it's got a video of Biden, you know, his creepy videos of him like hugging kids. And it looks like he's smelling them. I was like, oh my gosh. It's going to get ugly. This is going to get ugly. Lots of face, like, palms slapping going on. This is going to get ugly. It's going to be very interesting. They're trying to push voting by mail for this. Is it voting by mail? All voting by mail. I thought they're trying to do it online. And, oh, I hope not. Dude, but, okay, and did we not forget already like this whole thing with Russia that hacked ever? Like, are they not worried about that? Now it's being online and through computers, like how susceptible that is to being hacked. I know, I feel like I won't trust it. Yeah, dude, come on. I feel like I won't, you know, cause it's way more easy to manipulate. Right now it's decentralized. So there's like local voting, you know, areas will count their ballots and they're not federally controlled, which I like because it reduces the risk of it being fixed or whatever. But anyway, oh, also the Senate passed a bill. It's not passed totally yet, but the Senate passed it. That is going to allow the FBI to track your search history forever. Like, no, yeah. So right now there's like a temporary, like they can track your search history because it's, you know, COVID, they want that extended forever. So now they'll be able to go and just check your... Of course they want that. Yeah, don't you? Yeah, I don't know. Isn't that fun how we go through crisis and then all of a sudden we lose a lot more liberties? All that stuff, I don't worry too much. There's too many people on this earth for them to be like really... You're not worried about your search history? No, I'm not, dude. It's not like yours. It's not like yours. I was doing research. Sounding. How does this work? Yeah, exactly. We're just like trying to find ridiculous things and like, wow, you're really into this. You can't search anything in Google that starts with a letter P without giving yourself away. No, no, that's not me, dude. That's all his fucking search engine needs is P and then here comes everything. That's so not true. You can try it, try yourself. Incognito mode. Let's experiment. No, dude, are you guys seeing people? I hope this isn't happening a lot. Are you guys seeing people at the grocery store or whatever wearing masks wrong? Have you guys seen a lot of this? Like around their cross? 100%. No, I haven't seen it that far, but under their nose. Why? What are you doing? Well, not only that. Not only that, they're shifting it. They're adjusting it. Their hands are going inside their mask. You know what I've seen a lot of is the wearing the elevation mask. I've seen that, too. Doesn't that, you still breathe the air coming in, don't you? It still comes in. Does it really, it doesn't filter it? I thought about just constricts the air that you have coming in. I wanted to do an experiment where I just like face painted one on and just to see if I passed. Wasn't there a meme going around where some guy was wearing like a cheese cloth or something like that? That's what he was wearing. It's in placebo on it. Yeah, that's right. That's right. That's the one I saw. Well, the mask isn't necessarily to protect you. The mask is to prevent your spit and shit from coming out of your face. Right, right. So that's what the. The same effect is that you bearing your face into your arm. But yeah, I've seen people, a lot of people wearing masks just around their mouth, their noses hanging out. I actually saw a mask. This is a true story with a slit where the mouth was. What? Apparently, and it was a worker. I'm not gonna say where it was, but I'm sure they did it because they were sick and tired of eating and having to move their mask. So there's a little hole in the mouth. Like, God man, people are dumb. Yes. First question is from Evan Brandenburg. What do you recommend for maintaining performance while cutting? Maintaining performance while cutting. Oh, that's a good question. Cause we always talk about maintaining muscle and it depends on your, you know, what you're doing, what your performance measures are. Like, is it for endurance? Is it for strength? Ultimately, you know, when you're cutting, if you cut too hard, regardless of what type of performance you're looking for, you're probably gonna notice some performance losses. In other words, if your calories are too far below what you're burning, you're gonna find yourself hitting the wall while you're trying to train. So, number one, I would say keep your cut mild. You know what I mean? Don't do a crash cut. I would say try not to eat less than or have more than, excuse me, maybe a 300, 400 calorie deficit at the most is where I would kinda. Yeah, well, this is why we kind of would always talk about mini-bulk or mini cuts as a better strategy for that too. Cause I'm always worried about that, like, you know, dropping and reducing performance quite a bit. Cause if I'm in a big cut, oh man, like going back into a heavy lifting day, you just, it's a fact. You're just not gonna be as strong and you're not gonna, your output isn't gonna be the same. So you just kind of have to factor that in. Well, if performance is, it depends on like, what's your, what's more of a focus? Is the cut more of a focus or is the performance more of a focus? Because if the performance was more of a focus then I actually wouldn't even cut calories at all. I would increase performance by increasing the volume or increasing the, So just burning more. Yeah, the duration that you're doing it. So if I like, for example, I would run faster, jump higher, I don't know what we're talking about, but whatever the performance markers that you're looking at and you wanna get cut, I would increase the amount of whatever it is that I'm doing, but I wouldn't reduce my calories. So I think that's one of the surefire ways to help keep performance up without losing a bunch of muscle mass or losing performance. Just turn that volume up. Right, without. And this is actually similar to the conversation that I was having with my brother-in-law. I was like, you know, if you have a day and it's computing that you've burned, you know, five, 6,000 calories, you know, you don't wanna only eat 3,000 or 20, I mean, try and get up. I mean, obviously you're not gonna probably eat 6,000 but have a pretty healthy day of eating, you know? Don't constrict that much. Cause if you do more than likely you will end up eventually losing a bunch. Yeah, and I would also just monitor your performance. So if you're cutting and your performance is starting to suffer a lot, stop the cut, go to maintenance, increase your calories a little bit. Once performance comes back up, then get back into the cut a little bit and see what happens. You have to undulate it a bit for sure. Undulate it a bit if the performance is, you know, super important to. Keep protein intake high, typically, especially if strength is important for whatever performance you're looking for. High protein intake has been shown to maintain muscle mass and strength better than lower protein diets when a cut is being employed. I would also look at supplements like creatine. Creatine is a non-calorie, strength-improving supplement. It will reliably increase strength in pretty much anybody that takes it. It's a very, very small percentage of people that won't notice strength gains from creatine and creatine is not, it doesn't have calories. So you could still stay low calorie. In fact, if your calories drop and you decrease your meat consumption, you may be decreasing your natural creatine consumption because that's where it's found. No, that's a great point. This is one of those times where we don't recommend supplements that often, right? We're always going the L natural as possible, but here's a great example of where I think creatine has a ton of value. When you're cutting and you're looking for performance, nutrient timing also can make, not a huge difference, but it can make a small difference. No, that's another incredible point. I mean, simply, that's another thing that I've always given. Yeah, for this case, especially. Someone like that, like before you go and do whatever it is that is, whether it be, you know, like my brother-in-law, downhill mountain biking, if you're playing basketball or sport, before you go into your athletic endeavor, you know, make sure you have a sufficient amount of calories going in and then you refuel like right afterwards. That's one of the best ways that you can make sure you keep that. Yeah, I would say you wanna have a decent amount of calories, carbohydrates, proteins, at least a couple hours before your big, you know, competitive, whatever you're doing for your workout. And then like Adam said, have your calories afterwards. So if let's say you're working out today, a good chunk of your calories should be the, you know, one to two hours before your workout. And after. And right after. Nutrient timing here makes more sense. Not gonna make a huge difference, but it makes enough of a difference for you to do this. Next question is from Rolex Sabor. Yeah. What are the primary items you look at for new client assessments? The primary items that you look at for an assessment? I'm one of the more important thing. Okay. So if I look at the whole assessment, which includes the questions that I'm asking, because that makes a big difference. I'm asking questions like how many days a week can you realistically workout long-term? This is a very important question because that's gonna help me determine what kind of workout I'm gonna be putting you on. If you tell me it's only once a week, that's gonna be different than if you tell me it's three days a week. Also, I'm also trying to get you to start with something that's gonna be consistent. And typically people when they start working out, super gung-ho and they say they wanna work out five days a week, you gotta find out what the realistic forever number is and start there. Their goals, that's obviously important. That's gonna determine the workout and the nutrition advice. I'm gonna give the person their exercise history. So you wanna have a good questionnaire essentially so you know who you're working with. Then the second thing is I'm gonna be looking at their movement. Now I'm gonna be doing a movement assessment. Now, since we've created Maps Prime, the Maps Prime assessment has become one of my favorite movement assessments. It's become my favorite because it's simple. Simple is almost always better than complex, even if simple is not quite as accurate as complex. Because simple is easy to administer. I could do it quickly. And here's the truth when you train a client, you're always assessing their movement. So it's like I do an assessment one time. This is what I, now this is what I go off for the whole time I train you forever. Every time you work out with me, I'm watching how you move. So those are the main things that I'm looking at. I don't think I can add anything to that. The only thing I would add is to tell people to, if you're asking this question and if you're curious about that, you absolutely should be signed up to the webinar, right, so it's free. Go to the mapsprimewebinar.com and sign up and watch Justin take Doug through an assessment and I'm not sure what this person is looking for. If it's more questions like the park you stuff that you'd be asking or it's more like, what are you looking at as far as like their movement? Because those are two different things, right? They both gain a lot of information for you as a trainer and both are equally valuable to your point. So like asking questions about their commitment level and how many times a week they wanna train is extremely important if I'm gonna build a program. But I think nothing at Trump's looking at how they move because that's the number one thing that way I can help them. I think that, yeah, and it's a great place to continue the conversation that you start initially by asking those questions. But like we had mentioned before and people have asked this questions like this, a lot of times they just don't, they're not aware that they need to reveal that information to you. Like I was injured five years ago and I walk a certain way and I feel tightness and you're not gonna get any of that information until you actually put them through the movements. And so what's very revealing through these three, very simple tests is it covers all the bases of all the different options for the joints to kind of show you kind of a little bit of a history of what they've been through and what kind of abilities that they have. And then that way you can take that information, draw up more of a vision of what they're gonna accomplish by working with you. And I think that's what they wanna hear the most is they wanna know that there's a plan and it's pretty specific to them and they could feel immediate results from it. Yeah, and you know, okay. So here I'll tell you what a bad assessment is besides a trainer not looking at anything, that's the worst. Here's another one that a lot of trainers don't realize is bad. The overly complex assessment where they're doing measurements and they're looking at angles and they're doing all kinds of insane stuff that it's too much. Unless you're working with like an injury and you're a rehab specialist, it's too much stuff because the reality is as you're training them, their body's gonna change. You have to assess them every time you train them. And really, here's the value of an assessment for a trainer, 100%. Here's a little secret, okay? The value of an assessment for a trainer is to show your value to a potential client so that they can hire you because again, you assess them every single time you train them. There's no amount of information you can get with one assessment that's gonna last you longer than a month. After that assessment, you can might as well throw it out the window because the person's been working out for a month and things have changed. Next question is from AK Josh 84. Is there any point in taking creatine when not training? Oh, I see. You know what's funny? Creatine now is being promoted as a health supplement. Yeah. Because so of all the supplements that are out there, it's probably one of the most studied and good studies too. It's been studied heavily for a very, very long time. It's been shown to be across the board safe. If you're healthy, you don't have any health issues, totally safe. It reliably builds muscle and strength. It's got cognitive benefits. It's got heart health benefits. It's got, they're showing other health benefits. I see wellness practitioners now putting it in their supplements for people who aren't even trying to build muscle to get stronger. Creatine, I think in the next five to 10 years will be one of those like one of those supplements, one of those things that'll be in your multivitamin even. Do you think this is a result of red meat becoming demonized so much? Oh no, I think this is just the result of studies. Just so many, like I see heart, I'm actually reading articles written by heart health specialists that are recommending creatine. I've seen, I've talked to doctors now who are recommending small amounts of creatine to their elderly population. People who don't even work out or anything, they're starting to give it to them. It's, again, it's gonna be one of those things that you're gonna hear people just, like your mom is gonna take a supplement for health and you're gonna look at a bottle and it's gonna say one gram of creatine. I see value in it. I mean, why not? I mean, especially if you know you're somebody who is on the lower end too of like red meat and protein intake, which I think is very common, the average person that I would assess and look at their intake, almost every one of them, that the average people, I'm not talking about the people that are already conscious into weight training and macros, like those people are different, but the average person that would hire me almost always were grossly under eating protein. And so, since that's the main source for you to get creatine, yeah, I don't see anything wrong with that. I read a study, this is an animal study, so please don't do this, but the animal study showed pregnant animals that were supplementing, that they gave a little bit of creatine to, reduced risks of neural development issues, a healthier offspring. And why is creatine showing all this stuff? It's a naturally occurring substance. So it's an all animal products or most animal products. And what it does is it fuels the mitochondria of the body and the mitochondria is the energy powerhouse. It's like the engine of all of your cells. And if your mitochondria are healthy, you're healthy. If your mitochondria are not healthy, you are also not healthy. And this is, you hear a lot of these bio-hackers talk about mitochondrial health. Creatine is consistently shown to improve that, more than anything else that's out there. So I think it's, now here's the thing, not for everybody, there's definitely a small percentage of people that will take creatine and get gastrointestinal issues. They'll notice like their gut will be a little off or whatever, that happens to you, don't take it. But for most people, I'd say you probably will notice some kind of benefit. Next question is from Deaner SF. I'm interested in the NoBS six pack abs program. How would you recommend that I incorporate it into my current programming? This thing's been flying, you know, because we put it half off and so many people are doing this. And it's a program that I created back in 2016, I wanna say, or maybe 2013? 2014. 2014, so it was a while ago. Younger years. Or maybe actually 2013. It might be 13. And so it was a program designed to build the muscles of the core, so that they're visible, right? So to give you that, that six pack or whatever. The workout is designed to have, I think two or three, what are considered foundational workouts. And then on the other days, there's what are called trigger sessions. Regardless of what workout you're doing, just swap out your ab workout with what you have in the NoBS six pack workout. So whatever your ab workout is, don't do it, don't do that in your workout and just replace it with the NoBS ab workout. And then on your off days, do the ab trigger sessions, which are low intensity exercises designed to keep muscles. So does that mean you recommend the foundational days on the foundational days of your training then also? Okay, now here's the question. I've recommended the opposite. I've actually recommended that you do your NoBS foundational days on your trigger or focus days of our program. Now, yes, when you're doing maps programs, because the way we write our workouts, then what I'd suggest you do is take out the ab section of whatever maps program you're following, do your normal foundational workouts on your non foundational, let's say maps anabolic days, that's when you do the NoBS six pack foundational days. So you're not doing them on the exact same day. Now for everybody else, they may be following a body part split or whatever workout, just replace your ab workout. Now, I think why we're talking about NoBS, we have to bring up something that I've got a lot of concern about too is how much equipment is required and if there is any equipment required, are there replacements for those movements? Yeah, so you need a physio ball resistance bands because I show cable exercises, resistance bands work just fine. Then I do a couple of exercises on a bench. You could very easily take a chair and do a lot of these exercises. There's a reverse crunch that I do on the bench. You could do those on the floor. I would just suggest doing them much slower because you're not doing them. Yeah, I do that and I grab the bed frame and kind of go that direction. So really then all you technically need then is a physio ball. That's probably a must, right? Which you can get those shipped over to you on Amazon for super cheap. And then hopefully you have a set of bands already that would replace any cable stuff. And then the stuff that requires a bench you could use for a chair, like the Roman seats. A chair or the floor, exactly. And with that, go to mindpumpfree.com, check out all of our free resources, guides and books. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal, Adam at Mind Pump Adam and Doug. Doug is also on Instagram. He actually shows the behind the scenes stuff here at Mind Pump. You can find him at Mind Pump Doug.