 You are listening to Mind Pump the World's top ranked fitness, health and entertainment podcast. Now in this episode, we answer fitness and health questions. That's the back half of the episode. The front half is current events. We talk about fitness studies. We talk about our lives. We mentioned sponsors. So I'm gonna give you a breakdown of the entire episode. Now we open up by talking about Adam's new nanny and how they almost screwed that one up. Really bad. Almost literally. Then we talk about how I'm taking the edge off a little bit with the new dad stuff by taking Ned's full spectrum hemp oil. Helps me relax, sleep, but also doesn't make me so groggy that I can't wake up when the baby needs me. Now Ned also makes a sleep blend. So if you just want something to knock you out, check out their sleep blend. And because you listen to Mind Pump, you get 15% off. Just go to helloned.com. That's H-E-L-L-O-N-E-D dot com forward slash Mind Pump and then use the code Mind Pump. By the way, November 16th to the 22nd, you get 20% off for first time North Star members. That's Cyber Week. So it's good stuff right there. Cyber Week. Then Justin talks about how bathrooms need to open up at gas stations again. Come on, guys. Come on. Justin was pinching it. I was in dire need. Yep. Then Adam talks about how he lost his car. It's a sign of aging. We talk about the Felix Gray store at Valley Fair. Felix Gray makes designer blue light blocking glasses. So they block blue light, but you don't look like a dork. You actually look pretty good. And it doesn't change the color of everything around you. The lenses are clear. Go check them out. Go to felixgrayglasses.com. That's F-E-L-I-X-G-R-A-Y glasses.com forward slash Mind Pump. Then we talk about the announcement that there is a vaccine coming through for COVID that's 90% effective. Not approved yet, but this is great, great news. Then we talk about how workout programming is so important. It's not just about the exercises. In fact, some of the most effective exercises, the ones you probably are familiar with, it's how they're ordered, put together, the reps, the sets, the tempo. That's what makes it work out. It's the sound. Truly effective. Then we got into the fitness questions. Here's the first one. This person wants to know what some of the best exercises are to develop rotational powers is very important for athletes and fighters in particular, and those of you that want to develop an amazing core. The next question this person wants to know how we would write a PE class workout program for kids who are doing online schooling. The next question this person wants some advice on how to breathe properly, to lift the most weight, but also to give them the best form. And then the final question this person wants to know if there's any exercises or foods that'll help with sperm. Came in hot with that. We'll give them more sperm. Also, this month is November. It's a holiday month, so we're doing our holiday ultimate at home bundle. So the programs I'm about to go over are done at home. Now the first program is maps anywhere. This uses just resistance band and a stick and your body. You get a full body workout. It's great for building muscle. It's great for building strength, burning body fat. Now the next program maps suspension. This is a workout program full body that uses only suspension trainers. We also have a program called maps hit. Hit stands for high intensity interval training. This is a calorie burner, real calorie burner. You're looking at 20 minute workouts where you burn a tremendous amount of calories. A great fat burning program. If you have all three, you've got everything you need for a amazing at home workout for the next six to nine months. Okay? Now retail, if you've got all three of those programs is $291, but right now the at home holiday special is $99.99. That's it. You pay it once. You get all three programs, lifetime access. Remember they all come with video demos and blueprints. Essentially everything you need to follow the programs. They also have a 30 day trial. So once you sign up and you get the programs, follow them for a full month. If you're not 100% satisfied, return them. We'll refund you every single cent that you paid us. So if you want to sign up for this incredible offer at $99.99, just go to maps. November.com. That's M-A-P-S November.com. And it's t-shirt time. Ah, shit, Doug. You know it's my favorite time of the week. We have two winners. We have one for Apple Podcast, one for Facebook. The Apple Podcast winner is the Ginja Ninja 73. And for Facebook, we have Kyle Anderson. Both 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 you. Did I tell you guys that we're in the middle of hiring a new nanny? Did I tell you this yet? No. Yeah, so we lost our nanny. We didn't lose her. She decided to move on from us. Just I think that work has been going good for her. She's moving. She's getting older. Her back was hurting, which really sucks because she was amazing. So we absolutely loved her. So Katrina had been doing like interviews for the last couple of weeks. You guys going to get a nanny? No. We got a nanny. Okay. So we have a new lady who started. Like Sarah, huh? And she started this last week, right? So a funny story here for you. So the other night, Katrina and I, well, let me first preface this with this. So we have like an iPad in the house. Like it's like the universal iPad gets used for everything. So it's floating around the house all the time. And she uses it a lot of times for the baby monitor. So she mounts it on the kitchen counter. She can work in the kitchen, be in the living room, be in the dining room and kind of see it on the big monitor. And I've told you guys already how obsessed Katrina is with like seeing her son 24 seven. So, and I know you're smiling because I know you're fucking going through this now. So interrupting special time. Yeah, yeah. Right. So anyways, it's also because we don't, she doesn't allow a TV in the room. So I don't have a TV upstairs. We have a TV down the living room. We do not have one upstairs. But you know, if I, like I said it, she doesn't allow. Yeah, honey, please no. Yeah, no, I've been trying. I've been, it's one of those things I've been fighting for for a really long time, but she makes a good case for a why not. And the idea is that, and I think there's actually statistics to prove this. Maybe Sal, you can back me up since you didn't want to remember stuff like this. I believe that like the, your, your sex life is dramatically affected by a television being in the bedroom. I've read that. Yeah, I've read it. I've read that somewhere too. So negatively. Yeah, negatively. Really, this is a story I haven't read. Yeah. He's got, I got two TVs. Come to think of it. Well, there you go, guy. But you know, there's, obviously there's times where I, I would, we watch a movie, but we have to carry this stupid iPad, right? And so, and I'm always like squinting, looking this long. Wait, hold on. You can't have a TV in the bedroom when you watch TV on an iPad? Yeah, yeah, yeah, right. So I think, right, exactly. This is bullshit, right? Anyways, this, sorry. I'm, this, this is not the point of the story. So it's, you know, it's, it's baby making Wednesday, right? Last week. And yeah, so we, we got, we got Pornhub running on the iPad. Holy cow. So Katrina's gonna love this episode. Yeah, that coming. Well, fast forward to all the details of the great evening, but the, what happened? So the next morning, Katrina's coming downstairs and the nannies got the iPad. Oh no. Yes. Oh no. Wow. Katrina goes sprinting. And we have those like, all those dog doors, like hurdle, hurdle over to it, rips it out of her hand. She's like, oh, that's what, that's not working. And she goes, she, she hits it and like, literally like four windows of like Pornhub were up. Yeah. This is like day two of this nanny. That's not how you lost the first nanny. Oh yeah. Not again. Yeah, dude. You can't delete your history. Oh my God. It was the night before, right? Night before this is day two, nannies working for us and almost came across that. So I think we don't even know. That's how you make your nanny super uncomfortable. I know, right? Go check the iPad. Okay, I'll do that for you. She opens it up. Yeah. She hasn't made eye contact with me since she started working. The first video that pops up, couple has sex with a nanny. What the hell? That was cool. Oh my God, imagine that. I love this job. Yeah. Wow. I know, I know. Right. See, I Katrina's so embarrassed right now. Yeah. Yeah. Yeah. She's not going to be embarrassed after this episode. That's great. That's great. Totally normal. Anyway, but the new nanny's cool though. Yeah, yeah. So far it's working out. So we're on, what are we, about a week now, total. So she's been great so far. So we'll see how things go. Good, good. But I was bummed about losing the other one and we'll see how this awkward start plays out for us in the future. Right now we got a postpartum doula that's coming right now to the house. How's that working out? So far so good. So the postpartum doula comes and helps with breastfeeding and all the stuff with the baby. They can even help with cooking the right kind of meals to help nourish Jessica's body, be there for support and all that kind of stuff. But I mean, I'll tell you, sleep deprivation is a son of a bitch. It's a mother. I remember this, but when you don't have kids, or if you haven't had kids for a long time, you hear people talk about it and you're like, yeah, yeah, yeah, yeah. Sleep is a big, because everybody says that, right? When you say, oh, we're having a baby. Make sure you get a lot of sleep. You're not going to sleep much. You don't really realize how crazy it makes you to not get any sleep. Like literally will make you mental. Like poor Jessica, she's literally losing her mind. So last night we're in bed and I'm like, just let me put the baby on my chest so you can sleep for at least a couple hours. And she's in that stage now where she's like, no, no, no, I want to hold the baby. Or are you sure? And I'm like, yeah, let me put the baby on my chest. She slept for two hours, woke up like a totally different person. It's like, oh my God, I'm back. Just for two hours of sleep. Well, probably the first two hours that she slept consecutively, right? I would imagine she's probably maybe got lucky to have some little nod-offs at best. Yeah, and I was explaining to her, I'm like, this is, you do realize that this is a form of torture is slept sleep deprivation. In fact, like if you get captured in war and they want to crack you, they want you to tell them the secrets, the nuclear codes, one thing they'll do is prevent you from sleeping because you do lose your mind. That's how difficult it is. Yeah, like how many days can you go without sleep? Has that ever been studied like before somebody dies? You actually develop mental illness after a few days. After a few days, mental illness actually becomes a real thing. Oh my God. I love how we share facts because I want just like action movies that we've seen. You know what I'm saying? I want to take it to the extreme. Yeah, I was like, nuclear codes? Like how often is that happening? We're sort of getting kidnapped. I don't know. I torture for nuclear codes. You're a marine. Give us the nuclear. Yeah. I'm a marine. I don't know what the people are. Yeah. Yeah. But anyway. But yeah, so the postpartum dual is there now to help. And my boy's having issues with breastfeeding, which is, you know, can be kind of common. So he's lost a little bit of weight. So now Jessica's a little worried. So we're doing the whole like, she'll feed him and then if he doesn't want to eat anymore, we get, we pump a little out, we do the syringe because they don't want to do nipple confusion. Yeah. Which that's a long process, dude. You hold your kid and you feed them with the syringe of milk or whatever. And then even pumping and then like storing the bags and all that kind of stuff just to buy you freedom, all these things you got to do just to like own little tiny bits of your individuality again. I'm already trying to bulk up my kid. Yeah. Speaking of which. Get that colostrum. He definitely got, you know, thank you, God. He definitely got Jessica's muscle genetics. Oh yeah. For sure. A little bit thicker, huh? He's got, yeah, he's got some good, got some calves. I'm already checking out the, you know, muscle insertions and the, look at this. He's got some, he's got some good genes. Thanks, babe. Do you remember how much your other two kids weighed? Do you remember? Yeah, they were small. They were. Yeah, they were tiny. My son was barely six pounds. My daughter was even a little bit less. Oh, wow. They were full term. And they were full term. They were, my son was 19 and a half inches. My daughter was 18, I think or 18 and a half. But yeah, Aurelius is 20 was 22 inches, so just tall. Yeah. And, and, and strong. He's got big hands too. Really. Well, he was already holding his head up. That's quick too. Yeah. But you know, he's also born late. So that could be part of it. Mm hmm. You know that, that whole thing. But also the other part too is, is you, I forget the, like the paranoia that you get when you have a new baby. Like you just want to watch him. Is he okay? Bring him to the pediatrician. What about this? What about that? Is this so, is this normal? Is this thing normal here? He pooped three times. How many times is he supposed to poop? You know? Now, did you guys have, did you guys have things like the NANET when you had your first two? Or did you have just an old school baby monitor where you can just hear them? Oh, um, we had just the one that you hear. You're right. So I can't wait to see Jessica, to see if she is like Katrina, because this is, that was foreign to me. Dude, the camera, you can control the whole thing. Everything. It's got night vision on it. You can make it rotate and turn. I could talk to him through the thing. Yeah. Turn lights on, everything. No, I miss that. Like that happened like right after my, my second kid. It's too much. Yeah. I think. I kind of, yeah, I don't know. Oh, it's, I'm kind of glad I didn't, because I'd been obsessed. Oh, bro, we're, we're, we're on a year and a half right now, right? And it still hasn't ended. Like we're laying in bed last night. And we didn't like totally get into it over, but I was just like, she was killing me, because she kept getting up and down, up and down. So he's, right now we're, we've been, we were up in Truckee a lot. And it's always tough when you break the routine, right? And they, and you get them back into coming home and going to bed. So getting back into that swing of things, allowing him to cry himself to sleep a little bit. And so he wakes up and, and I, normally I, I won't do this unless I feel like, I can, I don't know about you guys, I can tell when it's a different cry. And he was crying different last night. He like shot right up and was like screaming, crying. So I thought he had like a nightmare. So I went in there and he did. As soon as I picked him up, he went right back to sleep and I put him back down. Well, like 10 minutes later goes by, he pops up again and does the same thing. And I'm like, oh, you know, let him be for a little bit. And she's like, no, I'm gonna go get him. I said, okay, so he goes and gets him, does it again. And then this time when he does it, he like throws himself and then he hits his head on the side of the crib and then goes right to sleep. But because he went like hit the head and then right to sleep, she's like staring at it. She's just like, why isn't he moving? Yeah, he's not moving. I'm like, honey, it didn't hit. And then she's like, she's like, and the camera, you'll see. Replay. Yeah, replay, replay, replay. Oh, you can replay it and slow motion. Just relive that stressful moment. Right. And so, you know, this is what started the argument or whatever. Right. I get it. And I'm like, and she's like stressing out a little bit. I'll say, okay, hold on. Let's, let's pause the replay. Let's talk about the logic behind what's going on with you right now. You are freaking out. We're sitting in this room right now. You're concerned that he hit his head and he's not moving right now. What are we doing sitting here replaying it and like stressing over it? If you're really that stressed, go in there. Yeah. Right. So she goes in there. And she should do the thing where she like puts her her hand next to her. So this is what she does. She goes in there and I'm watching. Right. So I'm watching on the video and she goes in there and she's like gently like rubbing his back and this and that. And then she comes in right about five minutes later and I go, do you feel better now? She's like, no. And I'm like, why don't you feel her? She's like, because he's like, he's really not moving and I can barely hear him breathe. I'm like, why the fuck did you go in there and not move him then? She's like, well, I don't want to wake him up. I'm like, okay, you're concerned that he hit his head and she's like, what if he has a concussion? Katrina, I was like, go in there and move him. Move him and make sure he moves and it responds to you to make sure he's okay so you can sleep so you're okay. So she goes back in there, does the whole thing again and then comes back in and it was like, are you feeling better yet? And she's like, no, I don't feel better about it. Oh my God. And all I'm thinking in my head is we didn't have, we would have never known that he hit his head had it not been for the camera because it was, and we can hear because his room's next to ours. You hear a little thud, but that's all the way, the crib slams against the wall when he's pissed. He shakes the crib and then it hits against there and all we would have heard was crying for a second and then silence and then him sleeping and it would be like no big deal. But because you can see everything, you obsess about everything. It's out of control. I'm still baffled by the instant replay feature. Like, I would have abused that. Yeah, it's just like top corn and everything. My son's head's so hard. Back in the day, you had ashtrays in the baby's room. You know what I mean? Yeah, smoking cigarettes and that's the big deal. Yeah. I mean, think about that though, like for a kid back in the day to get their parents' attention, you had to scream loud enough for them to hear you in the kitchen or whatever. Well, I told you his most recent stunt, right? And Katrina knows. She knows that she allowed this to happen and now we're trying to reverse the process. I told you that he's learned that if he sticks his finger down his throat and makes himself throw up, she comes running. Oh, wow. You got a smart kid. Wow, that is meticulous. It's not. And this is what's crazy, even at this young of an age. Now, does he do it when he's frustrated and angry? Well, yeah. When he wants to be picked up or he wants out of his car. So anytime he wants his way and he doesn't get his way, his newest thing is to do that. And it started way back. It started at about one years old. Pass like many levels. Oh, yeah. And we were in the car. I'll never forget it. That's your son, dude. Nice smart kid. All right, and he goes to do it. And I tell Katrina, I said, let him do it. And she's like, no, she's like, he's going to get it all over in the seat and then we got to clean it up. I was like, OK, so she did. And I was like, and now this is where we're at. So now he does this. And the original was that, or the beginning of this was that was the justification of going and getting him because he would throw up all over the bed and she had to clean the sheets and do all this stuff. And it was in the middle of the night, have to clean him off. It was just a headache. And so, yeah, now we're like reversing that right now. And it's like, you got it. You know, unfortunately, I said, I'll help you. Some some kids will hold their breath. Yeah. Some kids will hold their breath to the point where they actually will pass out. Yeah. He's I've even caught him doing this where he'll look at her and he'll go like this. Oh, yeah. He won't even like totally put it. He'll just like, look at her. I got you. Yeah. Wow. Yeah. And I'm like, oh, and that's I think that's when she realized like, oh, shit. He got me. You know, like originally it was. You know, you got a dude get a little Tabasco sauce. On his little finger, be like, go ahead and do that again. Well, this is what happens. I'll never do that again. This is what happens in our relationship, right? When there's a disagreement, I always concede. Your mom, you win. Like I'll put my two cents in. But at the end of the day, you run the household. You do all this stuff like that. I respect that. I'm here for support. That's kind of my attitude. Totally. And I but if you turn it over to me, I'm going to tell you how I'm going to handle it. I was like, I'll tie his ass up in mittens. He's fucking, that's it. I was like, put a muzzle. Yeah. It's like, I was like, if he, if he does that, you let me handle it. I ain't going to be cleaning up throw up in the middle of the night. So I'll put big ass fucking, you know, six ounce boxing gloves on his fucking ass. Dude, that's crazy. We went through a stint of that with Everett, where he would just wouldn't eat, you know? And so like this went like a full day. And then like into the next day and everything. And like he was just that stubborn that like he couldn't get this one thing that he wanted really bad. And we're like, I'm just like, you know, I had to keep talking Courtney out of it. Like, I'm like, you can't give it to him or it's always going to be like this. Oh, my brother, when he was little, would bang his head on the floor. So he'd get super angry and he wouldn't get my mom's attention. He'd scream, wouldn't get my mom's attention. Then he'd lay on the floor and he'd bang his head on the floor. Yeah. And of course you're going to want to stop your kid. You don't want them to hurt their head. That's like the throw up thing. Yeah. So what she would do then after a while because he would win is she would just put her hand on the floor underneath his head and then he'd do it. And eventually he stopped because he's like, all right, this isn't working. I mean, the truth is somebody's getting trained. Either you're training him or he's training you. Right. I mean, it doesn't matter. You know what I'm saying? Yeah. The part where he said where he actually, he looked at her to threaten it. Bro, it's like, and then it's hard for me too to not be let look at her and be like, well, I told you. You know, like, so I just kind of watched you and I was like, oh, shit. That's hilarious. He's with dad though, he knows. I'll just let you throw up all of yourself. They're going to fucking stink all day, bro. Yeah, that's a bummer. That's uncomfortable. Yeah. That's hilarious, man. Crazy. Anyway, dude. Yeah. So you know what's saving my ass a little bit right now is the hemp oil because you know how it's. Oh, the sleep one? Yeah. Well, so what I'm doing, the regular one, because the sleep one will make me sleep really hard. So I'm doing regular full spectrum hemp oil. And mainly the reason why I'm doing it is because I noticed that when you are awake sleep, awake sleep, either you're so, you go right to sleep because you crash out or because you're amped. Yeah. And so you're like, I have an hour and then you lay there and you can't sleep. You need to level that off somehow because it just gets ramped too high. Saving my ass. So I'll take some of that. And then I'm like, okay, now I feel a little calm. If I need to go to sleep, I can. If I need to wake up, I can. So it's a little savior. Yeah, definitely. Because the first three months is just a total blur. Oh yeah. You know? Yeah, you're going to need a lot of aid. You know, like a lot of things to help get you through the storm. But that's just, you know, this is part of the gig now. Pre-workout to wake you up and level it out. And Door Dash all day, dude. I'm fat right now. I can't wait to hear. I'm eating so much food. I can't wait like Justin said. I can't wait to hear the TV thing. See, everybody told us like that when he was sleeping on our, like laying our chest and I was enjoying all that, they're like, oh, enjoy it. Why it lasts? Because once he starts walking, it's on. Like you guys are going to be doing this. Honestly, like I love the phase we're in right now. Like him walking all over and running around the house. It does not bother me at all. And us having to take him out to the park. Like I think maybe- That's more fun than- Yeah, and because Katrina and I are both active. And one of the things that started to eat away at us when we were, where you're at is it's, you know, it's a lot of fun for the first couple of months. It's all new. But then the newness wears off and then you're like, four months, four, five and six. You're like, oh my God, I've watched everything on TV. I haven't left this couch, you know, but for a few times, you know what I'm saying? And you're just like, I'm cabin fever, dude. I was ready to get out. I'm like, I can't wait till this kid runs out. Dude, the other night, in fact, I took, she was feeding the, she was feeding the baby. And I'm like, I'm going to watch a movie. So I went downstairs to watch a movie. And I was watching it. Have you guys seen it? Yeah. The new, the new one. The new one, yeah. Yeah, the newer one. So I'm watching it. So then she comes down and it's a pretty, it's a pretty creepy movie. I know you would never watch it, Adam. Of course not. And she's like, why are you watching this in the dark by yourself? She's like, are you a psychopath? Like, why are you- And you're not even reacting to it. I'm like, it's interesting. I was having a good time. Dude, I have to have a little bit of a COVID rant. I'm, this is a hard left right now. I'm sorry guys, but I got, I got a rant. Okay. And this is not like anti-masks. This is not all that kind of nonsense. This is, you know, rant about businesses that still have their bathrooms fucking closed because of COVID. No, it's because you're lazy. Yeah. Like, like clean your bathrooms and open it back up. We've all, you know, have all the studies and things to prove- Did you shit your pants? What happened? I'm saying, I was driving down to LA and I'm like, I got, I got like this gas station. I'm going to go into the bathroom, like a normal human being and oh, it's closed COVID. Like, you know, tape everywhere and all this stuff. Okay. Drive to the next one right across the street. Same thing. Drive to the restaurant. Same thing. Nobody has any public. So I just, I took it outside. I went to the back of this gas station. This guy was giving me shit about it. And so I just pissed all over his building. Me and my son pissed all over his building. I didn't care. Like, I have no guilt about it. No, I've been hit the same way, dude. I'm glad it was just pissed, dude. Yeah, I know, right? It kind of got real messy. That affected my drive though. I didn't know what to do. I was speaking to the driving and car stuff. I pulled a sal the other day. So I go over to, so next week is Katrina's birthday. So I head down to Valley Fair Mall. And I haven't been there since all the construct- Well, with COVID, right? So I haven't been going, I haven't been shopping malls or done things like that. And so I go down there and they have completely like, have you guys been there lately at all? Yeah. Oh, so you guys have. So it's like- I've been once. Totally remodeled. I mean, the inside's completely remodeled. They did the whole new parking structure. Well, I've lived in San Jose now for 20 years. And I've been to that mall for the 20 years I've been there until they remodeled this. And so I have like a parking spot that I always go to. I don't know if you guys are licensed or not, but I know my one spot I go to the mall. I walk in the same store. It's always open. I know right where most everything is from that point of entry. Well, now that they remodeled everything, all the stores are changed around. The parking lots are all different. So I come in thinking I'm going to go to my parking spot and I can't. So I end up going like a quarter way or three quarter of the way around the mall and just find some random spot and I go walking in to go to the store. Now, I'm like scatterbrained like Sal when it comes to like the sense of direction. But this is how I've solved that issue is I park in places that I'm very familiar with and I've done it a hundred times and I'm not thinking that I did this this time. I'm going in, I'm thinking about our birthday, I'm thinking about work stuff, I'm thinking about my son, everything else that's on my mind. Go to the mall, go to the little, you know, kiosk, look for the store that I'm looking for. It happens to be on the complete opposite side of the mall. That's been remodeled. So it's like I'm going a different way. Well, anyways, I finished shopping and it's time for me to leave and I go, oh, fuck. Where did I go in? That's a big mall too. Oh, it's massive. Dude, there's a lot of parking. And I got lost? Oh, dude. Oh, that's my nightmare right there. Wow. This is the first time this has happened to me at a mall before. And I go, okay, I have no idea what store I was on. I was like, I think it was Macy's. Of course, I came in on Macy's, which has like three stores in the mall. You know, there's Macy's, Macy's Men, yeah, Macy's Homeware, whatever. That's like three different stores and two different levels for each one. And so I'm like, oh, shit. So I pick one of the Macy's, go, you know, other side of the mall again. And by the way, too, like all the Macy's are like this. It's like a, it's like a triangle. So it's like they literally couldn't be like from the furthest points of each other. So it's not like there's Macy's. This is a huge mall. People need to understand. Yeah, yeah. To walk from one end to the other, it's like 15, 20 minutes. I can see getting lost. Oh, yeah. And it's all brand new. So it's everything. I can't, I don't recognize anything. So I choose the wrong Macy's. I get outside and I'm like looking around and nothing looks familiar because all the parking garages are different. Dude, I walked around for an hour and a half. An hour and a half. And I, you know, here's the thing is too, like I'm shopping for Katrina. So I can't, she's normally my go-to. What are you doing? Like help me. You can't tell her. Yeah, I can't call her and say help me. I'm like, what do I do right now? Like, I mean, if literally if I don't, I'm gonna have to get an Uber and go home and then later on come back with her and then she's gonna know I was at the mall. Like it completely happened to Jessica because she totally forgot where she parked. So she was walking around with the car alarm, you know, button. Yeah, trying to set it off. And she was setting it off and she heard it and she went to where she heard it and then she realized it's in the one of the floors above me. So she had to, she had the security driver around. That is exactly how I eventually found it. But originally when I was doing that, I was on the other side of the mall. So it ain't going off whatsoever. But while I was doing all this, check this out. Did you guys know there's a Felix Gray fucking store in the mall? Oh, that'd be fair. Yes, like a physical store. Yes. Oh, retail. Yes, I didn't even know that. I was like, that was like the one plus that happened to that day of like being all over the place. Sure shit, there's a Felix Gray there. I don't even think they realize, right? They do sponsorship or advertising. Yeah, they don't know they're that close to us. Yeah, I don't think they realize that we're that close. I don't think they have that many physical locations. I thought they were East Coast primarily. Well, I know they did a lot of deals with like Apple and Google and a lot of the Silicon Valley company. So I would guess that they're this way, but I didn't even know that they had physical locations. Well, they're kind of a designer brand, right? They're like the designer brand of blue light, blocking glasses. And their store looks like that. It makes sense because Valley Fair, all the stores, it's not like Oak Ridge, right? Oak Ridge just got Target and whatever, and Valley Fair is all the techy people. Yeah, we'll eat it up for sure. Yeah, so it makes sense. No, it has a very Apple Rolex type of feel to it. So it's really cool, but I have no idea. Do you guys see the news, by the way? By the way, are you guys watching the market today? Did you see what happened? I didn't. So it's going up because I think another phase trial came out on big news for a vaccine. 90% effective according to the last trial that came out. Was it Pfizer? What company was it? Oh, yeah, I think Pfizer and another German company partnered together. Yeah. So first off, 90% effective. It's pretty convenient. Well, if that... Hallelujah, huh? Yeah, I saw that they were awesome. Weird. Yeah, so weird. They're also already trying to make it like some study claim that it was going to be okay and safe to have like open music concerts. Oh, don't get me started, dude. I'm like, oh, just now? Yeah, don't get me started. Now, after the election? Yeah, it's weird. But anyway, 90% effective. And they'd been saying for a long time that we'd be lucky to get a 60% to 70% effective vaccine. So this is actually really, really good news, if that's the case. Yeah, that's good news. For me personally, I still would want to wait because it's such a fast process that they pushed it through. You know, who knows? You know what I mean? Yeah. Now, is there a push to make it mandatory too? Do you know? Oh, I hope not. Oh, my God. I thought I heard that. That's a great way to get people to not get the vaccine in my opinion. I think if you make a vaccine mandatory in a place like America, and I can understand the rationale behind it, you would get more people who would say no. Just because of that. Just because of that. I could see some private businesses, though, like requiring it. So do you have a stamp on your hand or something? Well, that's the thing, because even when Courtney was at Valley Med and the hospital, they started to require, it moved towards having to have a flu shot. Otherwise, you had to wear all this protective gear and everything all day long. So it was like, I don't know, they mandated that. And I was like, ooh, I don't like that. That makes sense in hospitals. But you mean, do you think in other businesses will require to come back to that? Yeah, I don't know. I speculate because everybody was so scared of this one. Hmm. Well, I don't know. I don't know. We'll see. But I hope what you said, Adam, never happens. I really do. I thought they were already pushing that direction. There's a big spike right now, isn't there? And oh, yeah. Yeah. Not deaths, but then again, deaths sometimes take time to follow the cases. But yeah, cases are higher. We're getting more now than we were at the peak of the last time it happened. Which was June or July or something. Yeah, when everybody was really freaked out. And it seems like everybody's got COVID fatigue. Like people are not as scared as they were before, which I don't know if that's good or necessarily bad. Oh, it's good. Yeah. I mean, it's good. I mean, my friends and I were talking about it. I was really curious to see what would happen after the election is all done to see how much. It'd be interesting come January. Like I think we're going to, it's still going to be a thing right now because of what's going on, right? So with both the election and with COVID, you know, spiking right now. So I think there'll be some fear in November, December. I have a feeling come January time, regardless of what happens with spikes and what's going on with the other. Well, one thing's for sure, if some in Europe, I know that they're reinstating lockdowns and they're getting a lot of pushback because people are like, I'm not doing that again. Yeah. You know, they had riots in Italy over their lockdowns. Oh, really? Yeah. You know, so I don't know. I like I said, I think people are getting a little fatigued with it. And so I don't know if they'll be able to do what they did before, if people will support locking anything down. You know, widespread. You might get people are saying, I'm not going to do. Speaking of which, there was a gym in Poland. This is kind of an interesting story. There was a gym in Poland that changed their, I guess, the category of business that they do to make it a religious facility. So now it's a it's a it's a church with gym equipment. Didn't I bring that up on the show already? Did you? I think so. Did you? I thought I brought that up on the show already. I just read about it. Yeah. I thought that was hilarious. Yeah, yeah. No, that's. Well, yeah, that's kind of like that. The other guy did the polling one. Well, in New Jersey. Yeah. It seems it's like a Republican central. Yeah, yeah, yeah. But I mean, the squat rack, I've always called it the altar. Yeah. Yeah, that's what you do. Preacher curls, right? Oh, no, I missed that one. Geez. That was a low hanging fruit. How did I miss that? So are you now that like, we're here now with you, right? So with the with baby being home and stuff like that, and the irony of it having having your son on election day, are you catching up on all the drama? Or have you just checked out? Yeah, I'm out. I'm over it. Really? Yeah, I'm over it. You know why? Because the game that I hate, that's being played, that was played in 2016, that they're playing now with the whole other side cheated, you know? And I know I'm going to piss some people off or whatever. But we got to be very careful. Because if we, if everybody becomes, gets to the point where they don't trust the elective process, then nothing really matters anymore. Well, and here's the thing. Like, okay, we're on next. I think I'm for sure the least political out of us is whoever, okay, in January, when it all is said and done, you know, I am 100% on that team now, you know? Well, you want them to do well. Yeah, because it's crazy to me that we have a portion of our country, okay, on both sides, okay, that are that are so anti whoever is in office that they root against them. That is the stupidest thing I've ever seen in my life. Like, you know, up until the point, it's all fun. None of these people played sports. Yeah, that was taught early. It's all fair and fun and games leading up to it. That's the way I look at it. It's like, ah, your guy won. Cool. Now he's my guy. You're in the ring, let's punch each other. But now that we're done. Yeah, now that we're done, we're friends, you know? And you're on my side. Like, I hope that we, I hope the country is better in four years, regardless who's running. And to be bitter and angry and, you know, and hope for that person to fail. Like, I just, I don't understand that. I can't get behind, like, somebody who thinks that way, no matter who it is. Yeah, but at the end of the day, like I said, it's a dangerous game if they keep playing this. And both sides have done it now many times. If they keep playing this, that the system is rigged, because if you get the left to believe that and the right to believe that, now nobody trusts the elective process. And what does it look like? Well, now you're screwed. Now it doesn't matter. Now we get no say. And it doesn't matter who works. Because then it was false. So now we're going to fight. And yeah, you can't do that. Yeah. So and it's like, you know, back when Bush and Gore had this whole thing, it was like 45 days, they were still trying to figure it all out. So you got to keep it in perspective. Well, don't you guys think it's this? Okay. And we talked about this already. Like, one of the things I speculate right now is I'm really interested to see what happens to a lot of the fitness people that made a hard political stance, right? Like, to get views and likes. Like it's drawn so much attention and traffic. So what we see more than anything else, like, and this is like, you have to be able to understand this and look behind the curtain here. Like the media, the media, both, you know, Fox, CNN, both sides, both sides of this, they, the way they make their money is by views and people painted. It is in their best interest to drag this on for the next 30 to 60 days. Sure. So they're, so both sides are going to create drama and oh, there's a possibility and oh, they cheated and oh, this, it's like. Just look at that from revenue perspective of entertainment and then like the political stuff that we've all been bombarded with. Like all of the eyes and attention is in the political realm. The last thing that the media wants is there to be no controversy. Of course. It would be awful for them. If all of us got together and said, okay, it looks like Biden won, shake hands and say he's our president now, we support him and I'll move forward, it would be terrible for news. Dude, go, okay, there's a website called humanprogress.org. Go to it and you will see actual good news, real good news that's happening every single day. Not nearly as popular as Fox or CNN or all the other networks. Good news networks, another one. Yeah, yeah. So go look and humanprogress.org talks about things like this many billions of people were lifted out of poverty over the last two decades or this many more people are literate or these diseases have been eradicated. Like real good news. Go and spend some time there because otherwise you just, it's like advertising. You're just constantly getting negative advertised, no different than somebody who is on Instagram comparing their body to somebody who looks perfect, who's being told that they're fat 24-7. You're gonna feel like shit. You just turned into Gollum if you keep listening all this shit. Tell me, you guys. You just want to do the voice. I do, but I won't do it. So bad, so bad, he wants to do the voice. Try to inject that where I can. I got a message, I got a DM I want to talk about on the show here because I've gotten this DM before and I think it's important to talk about a little bit and this person said, you know, I enrolled in your, in one of your maps programs and I recognize all the exercises. Like these are all exercises I've done before. Where's all the new exercises? And so, and this is a common misconception. I think that people, especially beginners may have with fitness that you radically different in crazy exercises or what is required for a workout to be effective. That's not the case whatsoever. There are super effective staple exercises like squats, deadlifts, overhead presses and rows and pullups and those types of things. It's how they're put into the workout, how they're programmed, the sets and the reps and the tempo, the order and the way that they days all come together. That's what makes a workout effective. It's the exercises plus that and just throwing in crazy exercise. And this is what new trainers do, by the way. I did this myself as a new trainer when I would get a client. I thought I had to razzle, dazzle my clients all the time with a new, you've never seen this one before. Try to press down, curl, press. I was like, whoa. Oh yeah, because I mean, that's such like an entertainment part of it. Like it's like the client's expectation coming in is like, oh wow, what's new? What's all this stuff? It's human nature, right? We seek novelty. I mean, it's total human nature. So I actually think it's hard. It's hard for people to get that. It's hard for ourselves. I mean, we desire that, all of us in here. So you've got to understand that from a client's perspective who doesn't understand code or writing programs, right? This is totally foreign to them. And so it's natural for them to seek novelty. They've tried all these exercises before. It didn't pan out for them before. So it must be that, you know? It has nothing maybe to do with the order they did it in or what they were doing diet-wise. Maybe I'll get a six pack with that frog thingy. Yeah, Steve Cook did. And you know, the less equipment you have, the more valuable programming is. So I know people, for example, who work out at home, let's say you have bands in your body weight, programming becomes even more important because you are somewhat limited to the exercises that you could do. Like, you know, we have the maps anywhere program and people will follow it, trainers will follow it. And they'll write back and be like, I can't believe how effective this workout is. I've done most of these exercises, but why is it so effective? It's how they're put together. It's how you put them in the workout. It's no different than looking at code and saying, it's all ones and zeros. What's the difference? It's like, well, you know, depending on how you organize them, you either have Crossy Road or you have Google, you know? It makes a huge difference. All right. Same thing with the order of exercises, rep sets, and all the other stuff. Ask Jeeves. First question is from Nick Hand Fit. What are the best exercises for developing rotational power? Oh, Justin. Oh, I love you. Somebody picked this for you. Yeah. So the best exercise as well, I mean, first thing is just being able to control your body properly and be able to anchor your body down properly. I think a lot of people don't realize like how important proper foot strength is and being able to ground yourself first to be able to really generate even more power and rotational power as a result of that. So really, it's about being able to have ultimate control and anchoring your body first. And then we get into stuff where the obvious stuff where we're going to get into trunk rotational exercises with cables, with rubber bands, with a medicine ball where I'm violently sort of throwing things into the wall with rotation. But being able to control that power is something to really consider before then really going through and accelerating that process through utilizing fast twitch muscles. So to that point then, do you have, Justin, so do you have something that you prefer to teach somebody and then that you prefer for most optimal benefits? So in other words, do you prefer using bands as a teaching tool and then maybe the medicine ball throw as the greatest expression of that? Do you have that you gravitate towards? Yeah, I would say that a band is probably the most fluid. I know we talked about this on an episode with just bands where they provide a little less of the clunky experience when you're going through this full range because a lot of times even with the cable, the plates itself will add a little bit of a shift or if you're moving something really quickly, you want it to be smooth. And I think the bands provide the smooth experience with that. And also too, a pale of press is something that is something I would probably start people with to see how well they control their body and are able to anchor their body properly with their core and stabilize. So that either starting just on your knees and going from there, sitting on a ball or standing or being in a split stance, you kind of go through those variations to see how well you stabilize being pulled left to right and where the discrepancies lie. And then from there, I add strength to that. So something like a cable machine is a great one to include in terms of loading that a little bit more heavily and then expressing that fully with the medicine ball or something that I would kind of progress into that direction. Yeah, someone might be wondering why rotational strength and power is even important. Every time you walk, you incorporate rotational ability. I mean, when you walk, you'll notice as your right foot steps forward, your left arm steps forward. It's called this counter rotation process. Of course, it happens when you run. You could try walking where you don't rotate, where your left foot moves forward, so does your left arm. And you look very strange and it feels very awkward. Robotic and awkward. Yeah, so rotation is extremely important. It connects the upper and lower body. And then in sports, of course, this is very important. It doesn't matter whether you're swinging a bat, throwing a ball, throwing a punch, catching something, turning to your opponent. You have to have good stability and rotational ability. The muscles involved really center around the core. Training your rotational ability really develops your core in some pretty remarkable ways. You get a nice, strong, tight-looking core by training this particular type of movement. Not a lot of people do it in gyms. A lot of people kind of avoid rotational exercise. The most I've ever seen the average person do are twisting crunches, which really isn't training the rotation as much as it's training. Russian twist. You see those a lot. Yeah, you'll see that sometimes. I like bands. I like bands a lot for this. And here's a deal. If you don't train rotational power, start slow, start slow, develop some strength. Once you get comfortable and stable, then you can add some speed to this. Well, and to add a few. So you may have seen, I don't know if anybody falls me, but maybe some of you guys do. But I've done some stuff with the sledgehammer. And I think this is one of those exercises that just looks cool. And so a lot of people post it. But to be honest, what I was talking about in terms of if I have the ability to anchor myself to stabilize, to be able to do all these things and now express myself fully with accelerating all of this, I love to use the sledgehammer to now add a rotational element that includes my entire body. It's not just my upper body, my shoulders slamming down. I really have to be able to connect to my legs and my hips. Because legs and hips, I think a lot of athletes, they don't really understand how vital that is to be able to drive even more to maximize their power output. And so to be able to firmly stabilize and have strength in your feet to ground yourself, that's what's going to determine how much volume of power that I'm going to infuse into now the rotational part of the movement that's up top. And now boxers know this, like you're throwing a punch. You throw a lot harder punch once you connect your legs and hips and get that all to smoothly connect all together at once. So we're talking about doing this for athletic purposes. Sal mentioned walking that has a big play and rotational strength. But I tell you what, this is probably the number one injury that I had happen to clients that were training with me was when I would neglect doing anti-rotational and rotational exercises. And yet, they would still get hurt and they always got hurt doing something so simple. It was always picking a shampoo bottle up or pulling a weed or bending over to pick up a dog food or just something so basic. Yet I was over here able to bench and squat and dead live with them with all this weight, but then they would throw their back out doing such a basic movement. And it is, it's an area that most people neglect. And even if you don't have any desires to be an athlete or you're not pursuing anything in that realm, there's a tremendous amount of value for just the average person to incorporate rotational strength into their routine. And I like bands as just the staple overall. Like it's good for advanced and for beginners. It's a good place to start, Justin's point of making sure you're grounded first before you move into more explosive things like the sledgehammer and tossing the ball. Yeah, and you work on this and you get a really nice core. One of the side effects of our, because mass performances are, I'd say the one program we have that does the most emphasis on rotation. And the comments we get from that program are always centered around how awesome people's core looks and develops and really has to do with the rotational exercises. Next question is from the Bad Mad Scientist. How would you program PE for students in online schools right now? This could be a great opportunity for trainers right here. Well, so here's, so there's some interesting challenges with this, right? So my kids are distance learning and I'm watching them do PE, right? So I got my daughter, she's in fifth grade. My son's a sophomore in high school. And so here's the experiences that I'm seeing so far. With my daughter, they have the Zoom camera on them on the desk and the teacher says, okay, everybody go down and do, I don't know, 15 sit-ups, right? And so here's what the girls do. Because my daughter will do this with a couple of friends. They'll go down below where the camera didn't see them and they'll just sit on the floor and wait. And then they come up and then they do it or whatever. And you see a lot of this, like do your push-ups and add a range of the camera or whatever. And now my son on the other hand, he's, they're giving him an app. They're like, do this workout. Now you look at the app and the workouts are just, you know, 35 push-ups, 50 burpees, do it for time. Yeah, just insane. And of course they're also, unless I'm watching them, him, they're all still kind of slacking off. And here's the big problem. This is always the big problem with fitness when it comes to kids. You can't, you don't just tell them to do exercises. That's boring as hell. It's like trying to teach a kid any subject and making it boring as hell. They're not going to learn history. They're not going to learn math. They're not going to learn science. If you just tell them to do stuff and make it super boring. They just don't engage or learn. So rule number one when you're training kids is you have to find a way to engage them. So like an simple example would be, okay, let's see who can stand on one foot for 30 seconds. Put the camera on you. Let's see who can do this the longest and whatever. Make prizes. And the prizes could be, they don't even have to be a prize. It could literally be points. You know, you got five stars. You got seven stars. Kids like to keep track with it. How long can you sit in a squat? Yeah, how long can you sit in a squat or balance on one foot? See if you can tie your shoe. Let's see who can do this. Like make it fun and engaging so that they can kind of not just compete with each other, but see how each other is doing and make it really enjoyable. Otherwise the whole like, you know, you could take them through a mobility class, but if you make it about mobility, you're going to get a bunch of fifth and sixth graders. We're going to be like, yeah, I'm not doing this. I really think there's a huge opportunity right here for trainers. I mean, you guys are starting. I know both of you are doing this right, right? You guys both have kids that are in pods now where they're like grouped with four or five families. And a trainer's hourly is somewhere between 50 to $150 an hour. I don't think it would be hard to convince you parents that have five of you like, hey, I'm going to do a Zoom call with all five of your kids and divide my hourly 100 bucks by five. Each parent paying 25 bucks to know they're going to be with a trainer for an hour who's going to engage them in exercise. I think there's a huge opportunity for trainers out there that are looking for ways to make money right now because maybe their gym is closed and then they're in the middle of transitioning into being this online trainer is to find parents. You've got to have a family member or a friend or somebody who are doing similar things that Justin and Sal are doing with these pods and getting them together. And that makes it affordable for the parents. And it's a lot easier to convince them. It may not be as easy to convince one parent to pay you $100 an hour to take one kid, but if they're in pods of three, five or 10, I mean, it's much easier to convince all the parents to go together and split the cost of the hourly for the trainer. And then the trainer is responsible for keeping them engaged, making it fun. That's where I would lean. Yeah. And again, make games out of it. One of the most effective people I ever saw for doing this, I used to have a friend that he actually was a client at first. Then we became friends and he was a soccer coach. And he had these camps that he would run up in Los Gatos where he would teach kids how to play soccer. And he just became so successful through word of mouth and a lot of it had to do with how engaging he was. And he would have these fun games. It's like when you say Karate Kid where he's making him do something but he's actually learning another skill. Except it was fun. Karate Kid, I know it wasn't that fun. Yeah, it was chores. Yeah, exactly. He was having a lot of fun with these kids. Like, here's another example. Sand-of-raw. You could have kids bring a, blow up a balloon, tie it off, and then say, okay, let's pop these in the air and so you can keep it up in the air the longest. And you see the kids run around. Like, you have to keep things engaging and fun. Relay races. You can't train them like you train adults. That's a big mistake. Yeah, and I think too. I mean, if you're a parent and you're just trying to kind of make sense out of all this stuff too, like one thing for me besides like, I think it is massive opportunity for a trainer to come in and be like a helpful guide to kind of relieve a little bit of the stress and like, you know, program the whole thing for you. But for me personally, I've been investing in things like cargo nets. I don't know if you have access to this in a backyard. If you do, like this is something where I'm trying to set up more of a playground experience that they're not going to get now. And so I got like a pull-up bars out between trees. I have things. I have a trampoline where they go out and they express a lot of their energy outside and it's designated, you know, this hour block is you guys are outside and you're moving. You're doing things. You're having fun. It's recess in a sense. So even if you're not getting like the actual physical education, at least the expression of energy, like that's something that like kids just need that, man. They need to get out and get that energy out. Completely. Next question is from DRJJ. I'm learning how to properly breathe when lifting, but I get distracted when I concentrate on my breathing and it messes up my form. Any advice on how to do both without messing up one or the other since both are very important? I just had somebody DM me. So whoever picked this is a great question to pick because I get this a lot and I'm curious if you guys are on the same page as I am. I used to say this to the client. The most important part about breathing is that you do it. Yeah, you know, like literally, like there's a lot of people that like want to make the case for, you know, when you breathe in, when you exhale for optimal performance and what's ideal for bracing your core and blah, blah, blah, blah, blah. The truth is that if you manipulate tempo and you do a negative sometimes, that's five, six, seven seconds long or isometric holds, that's going to throw off the cadence of breathing. And really the primary thing that you need to focus on is that you do breathe and you don't hold your breath. So the most dangerous part of the breathing that you could, where you could go wrong is holding your breath while you're doing heavy weight and passing out, right? That's really it. Yeah, you know, focusing on your breathing is something that I do later on when I'm training a client because here's what you're doing. If you're starting to work out, you're beginner, intermediate, maybe even in the beginning of advanced, you're focusing on your technique, your form, the squeeze. The last thing you want to do is throw something that's an automatic thing for you, like breathing. It's like thinking about blinking while you're working out. Make sure you blink this many times in between, like all of a sudden I'm throwing things in at myself and confusing myself. I would tell clients, just breathe normally, don't hold your breath, breathe naturally. Later on when they became more advanced, we're doing heavy lifting, it became more important. Like if I'm teaching a client how to do a max set, that's when I'm teaching them, breathe in, brace, hold your breath, breathe out on the way up. Otherwise, totally breathe normal or I'll remind someone to breathe. Sometimes clients will stop while they're doing a set. I mean, hey, don't forget to breathe. Yeah, that's what I experienced the most was just to remind them, oh, breathe, breathe, hold the breath. Yeah, because then they start getting dizzy, like headed, like as a result because they're not listening to their body, your body, like it has a natural ability to know like, okay, if I'm under stress, like I'm gonna kind of brace up, I'm gonna brace to be able to handle this load. And it's just a matter of like I have to still breathe during that process. So like you just have to kind of do what comes naturally to you because if it's unnatural and you have to think about it, like there's more, gonna be more interruptions that happen which is gonna throw everything away. Yeah, if you're really focusing on your breathing, then you should not be doing challenging. If this is something you wanna work on, for example, then do it with lighter weights and stuff that's not super challenging. It's great to do in the beginning of your journey. Yeah, don't throw, like I gotta focus on my breathing and do this really challenging exercise because it tends to be too many variables at once and the person screws one or the other up. So if I am doing breathing training with someone, it's light or not at all, we're just focusing on how to breathe, how to do diaphragmatic breaths. But it's not really something that I think you should, and this is exactly the question is exactly what ends up happening. I get distracted and it messes up my form. Exactly. That's what happens all the time. Next question is from ABT CDA. Any particular exercises or foods to help with sperm count and motility? Well, you were just talking about this. Pineapple juice, oh wait, that's not what it was. I was showing Gondas what you told me, yeah? Different aspect. Yeah, no, so I actually have a friend right now that I'm helping with this. They're trying to have a baby and they took them like six months, nothing was happening. They went and got tested. Sperm count was super, super low. They changed their sleeping habits and some stress management. They got the sperm count to go up but still below the number that they say you need to be considered fertile. So we're having this conversation. So there's a couple of things. One, anything that will naturally raise testosterone naturally, typically also raises your sperm count. I say that naturally because you could take steroids which will raise your testosterone but that'll do the opposite, lower your sperm. So anything that naturally raises testosterone tends to also simultaneously improve sperm count or increase sperm count and improve motility which is the ability of sperm to move in their overall health, right? So lifting weights but do so in a strength building fashion. Don't focus on trying to lose weight or cut your body unless you're really obese. If you're not obese and you're kind of right around normal weight even if you're a little heavier than normal weight focus on building strength because that's anabolic that raises testosterone can also raise sperm count. Make sure you have good sleep. You manage your stress properly. As far as foods are concerned adequate fat, protein and carbohydrates you don't want to be too low on anything. Animal fats help a lot with this. Dietary cholesterol might actually help with this. Eggs, egg yolks. Make sure you have enough nutrients. Zinc and vitamin D when those are low. You start to see sperm counts issues start to happen. And then as far as supplements are concerned ashwagandha very effective and proven. Then along those lines you could try things like tribulus is another herb that can sometimes help men. You have horny goatweed which might help. That might just be a libido booster but there's some studies that show that might help with sperm. But yeah, food, eat those animal proteins, fats. Make sure you have enough of all the macronutrients and your calories aren't too low. Isn't this a gigantic market in the eastern medicine approach where they end up taking all the different animals, balls and penises and grind them up and try and get the benefits from that somehow? Or anything that looks like a penis. Yeah, anything that looks like a penis. Like a rhinoceros horse. Yeah, they're going to make it into a powder and they're going to put in their tea. Yeah, it's just a big thing. Ginseng might help some men and other men. It might not help as much. But nothing is going to make the bigger impact than making sure you don't have any nutrient deficiencies. So I said zinc and D could also be B vitamins. Make sure you're not like super low carb, definitely low protein or low fat. Fat in particular, you want to make sure you have adequate, healthy fat. I would avoid heavily processed foods. Get good sleep. Here's the thing, your sperm count really does matter. Get healthy as possible. Exactly, it starts to match how healthy your body is. And if your body's under stress, your body's not going to try to procreate, right? So your libido's going to drop, so is your sperm count. And I know a lot of guys, they got shitty sleep, they're living off caffeine. If you're not feeling energized without caffeine, if you feel like you can't wake up because you don't have coffee, and if you feel like you can't sleep without having something to knock you out, or the way you fall asleep is you crash in your bed. Like fix that, fix that. Makes a huge difference. Wear flannels and go on hunting trips. I don't have anything really to add to that, except for just to reiterate that. Instead of getting caught up, because this is a big market, and there's a lot of advertising that goes around this, and so people get caught up in the latest greatest supplement that's out there to try and help them. I don't think anything will make a bigger difference than reducing stress, getting good sleep, and a three-day-a-week full-body strength routine. I mean, to me, that's the big rock here. Get those things dialed in. A good balanced diet, low stress, strength training, good sleep, those things. If you master that, then all the other things are... Watch the volume. Yeah, watch the volume go up. Yeah, and the best, if you want, like an organized workout program of all the workout programs that we have, I would say maps and a ball that could probably be most appropriate for a man trying to improve testosterone and sperm count. Oh, another supplement. Here's an interesting. Creatine fuels the mitochondria of cells, and some studies show that creatine may actually improve the motility of sperm as well. It's an overall good health supplement. It's one of the only supplements I recommend to everyone, so you can also try supplementing with creatine. Look, Mind Pump is recorded on video and audio, so if you love listening to us, try watching us. It might be more fun or less fun. I don't know, I'll figure it out. You can also find all of us on Instagram. You can find Doug, the producer at Mind Pump Doug. Justin at Mind Pump Justin. Me at Mind Pump Sal and Adam at Mind Pump Adam. Calories that we consume come from these ultra-processed foods. I think it's a, it's, first of all, it's completely anti-science to say that there's no such thing as a good and bad food. In an anti, in an ad-liberatum feeding environment, there are good foods and there are bad foods. And the bad foods are the foods that drive you to overeat. These are the ultra-processed foods that by the time you've eaten them to satiety, you've already,