 And this episode of the mind pulp. So for the first 41 minutes, we talk about a current events. We talk about our lives. We have a lot of fun. And then after that, we get into the fitness stuff where we answer fitness questions from listeners in the fitness cell from listeners like you, who post questions on our mind pump media Instagram page. By the way, if you ever want to ask us a question that we'll answer, make sure you do the mind pump media page to do so. It's under the quaw picture. That quaw. That's it. So here's what we talked about for the first 41 minutes, which is the intro portion of this episode. We started out by talking about breakfast cereals, our favorite breakfast cereals, the ones we ate when we were kids and the ones that made Justin fat. Hey, nothing diabetes is real. Then we talked about, then we talked about Adam's trip to the beach again. I think that's like the seventh time you've gotten to the beach. You're a beach bum. I'm broke now. Then we talked about the differences between grass fed meat and grain fed meat. Uh, the fatty acid difference conjugated linoleic acid, much higher in grass fed meat. And that has performance enhancing and fat loss benefits. In fact, a lot of people supplement with CLA. Now our favorite source of grass fed meat is butcher box. Now butcher box delivers grass fed meats to your door. Oh, and by the way, right now, if you sign up for butcher box delivery, you get ground beef forever for life. That's crazy. That's a crazy promotion beef you could ever want. Anyway, here's what you do to get the discount to get that promotion. Go to butcher box.com forward slash mine pump, um, to sign up and it's between August 22nd and September 29th to get ground beef for life. Oh, and also you get $20 off your first box. I think they're just giving it away. Yeah. Then I talked about how my eyes are bigger than my stomach when I eat sushi every single time. We talk about the biggest losers, new trainers. Congratulations to Erica fit love our friend. We talked about a sugar babies. Apparently that's a new profession. Uh, that Doug is going to be looking to just signed up. And then we talked about the guy who used the drone to drop bombs on his ex girlfriend. Oh my God. That's it just ruined it for everybody. That's a common idea we've all had, isn't it? Then we get into the fitness portion of this episode. The first question, how can you create an efficient 30 minute workout when you're training a client only once a week? Is it possible? If so, what's that look like? Next question is fasting a good idea when you're trying to lose weight. Back in the day we called that not eating. Yeah. The next question, if all other attempts to aid and better sleep result in no luck, how about melatonin? Is it safe? What if you cycle it on and off? And the final question, what would each of us say is the it factor to become a successful personal trainer? Also 72, you know what that number represents? Justin was 72. The amount of hours left for the maps starter promotion, not your prime age of women, but the actual, the hours left to the sale is over. I love them so there's only three days left before the map starter 50% off sale is over. Now map starter is the fitness program designed for beginners and people who haven't worked out in a long time. So if you want to get started with the resistance training, but you don't know how you need some guidance, get maps starter. By the way, you don't need a gym to do this program. All you need are a pair of dumbbells and a physical ball. So you can do it in your living room right in front of your computer where you watch our models demonstrating the exercises and follow our workouts. It's all planned out for you. No teeth tonight, Gladys. It's also a great gift for friends and family members that you want to get started in resistance trading. So it's a great gift for those beginners in your friend, that your family and your friends who need to start lifting weights and working out. All right. So here's how you get the discount. Go to maps starter.com, M-A-P-S-S-T-A-R-T-E-R dot com and use the code starter 50, S-T-A-R-T-E-R five zero no space for the discount. You know what I did at the other day? I was at the grocery store and I was walking through the, I never walked through the cereal aisle. You guys ever walked through the cereal aisle just to pay attention? Of course. Am I supposed to be a part of this? You're on this conversation. OK, cereal aisle. Yes, I'm with you. I, when's the last time you had like a, like one of the classic, terrible kids' cereals? It's been a while. Yeah, a long time. It's been a long time. I would think for you guys, because you have kids that that's something that... I don't buy those ones. Really? Like I like a lucky charm or like a trick or... It's like, well, my kids call it vacation cereal because... Yeah, because Courtney and my, I mean, she's convinced me to, you know, be a little more lax as we were on vacation. So it's like, they know that now. It's like expected. So they go right for like the Reese's Puffs or like, you know, one of those like golden grams, like, you know what's crazy? I was a big cereal guy, though. So was I. Early trainer days. Oh, yeah. Early trainer years, I was a big cereal guy. Easy. That's in fact, that's how I got my carbs. I did weird shit, too. Like scoop my whey protein in my milk and my cereal and like eat cereal like that. Like I do. Now it's a bodybuilding meal. Yes, totally. Yes, totally. Justified. What were your favorites when you were kids? I like Lucky Charms a lot. Those are shit. I like the best parts of the marshmallows. Fruity pebbles, Captain Crunch. Those are probably my triple threat right there. Yeah, I liked Fruity Pebbles a lot. Captain Crunch ruins the roof of your mouth. It ruins your whole face. Yeah. Problem with Fruity Pebbles is it's gone in two bowls. Yeah. I would actually. You got Cocoa Pebbles, dude. Then you got Choco Milk. Cocoa Pebbles is magical. What about? That was too. I can't believe you guys didn't say pops. You guys don't like. Oh, yeah. Pops is all right. Really? Yeah, it was all right. I love pops. No, no. Golden grams. Golden grams. And CTC, dude. Yep, Cinnamon Toast Crunch. The truth is, though, it doesn't get better. That's my crack. That's that one right there was just that was almost. It's too much. It is like on another dimension. I felt like when I was eating it that that dude would pop out, you know, the guy with the mustache and come out and be like, diabetes, you know what I'm talking about? The guy in the commercial. Yeah, pretty much. You know what, though? The truth is, I don't think I've had any of those. Now that I think about it, I had all the knockoff. Oh, man. You had the Malto Meal. You haven't lived unless you've had CTC, bro. I had all the. You had the Malto Meal, the ones that came in the plastic bag. Yes, the big tall plastic bags. No branding on it. Oh, yeah. Little poor man. Like, mom, I want. Fruitios instead of fruit. Mom, I want Lucky Charms, not Marshmallow Mades. Marshmallow Mades. That's what it's called. I think you're right, dude. Yeah, I saw those. Now my favorite cereal, I'll tell you what my favorite was, was Smacks. Remember the one with the frog on it? Oh, yeah. Honey Smacks. Honey Smacks. Yeah. Now, not because it tasted the best, but because it was a never, it was my favorite way to fuck with my siblings, because I would always do this, right? I'd open the cupboard, be like, hey, to my brother. Hey, Joe, you want some Smacks? Yeah. Oh, so every morning. They're asking for it. I never got old. That's like my favorite joke, the capital of Thailand. No, you don't know. Bangkok. Boom. On the floor. Yeah, who do you call if your truck breaks down? I don't know. Toe truck. Stomp on the foot. But the Smacks was the best, because I'd have the box, and I'd walk around. When my brother had his cousins, we had our cousins over, but they were all his age. So it was like the younger generation, right? So I'm trying to think right now. My brother's eight years younger than me. He's eight years younger than you. I didn't know that. No, six years younger. Is that me? I didn't realize he was that much younger. Six years younger than me. So I would be, I'm 12, right? And he's six. So he'd be there with my little cousins, and they're slapping the six-year-old around. No, I'd have the box, and I'd be like, hey, anybody wants some Smacks? Raise your hand. Everybody, and I'd do this on purpose. This is a tyrant. Because I'd have my other cousin there, who's my age. So we're both 12. And so we'd be like, watch this. This is going to be funny. So I'd walk in the room. They're playing video games. I'd walk in. I'd hold the box. Like, anybody, raise your hand if you want Smacks. And they'd raise their hand. They'd be like, all right, keep your hand up if you want a lot of Smacks. Oh. What a bunch of tyrants. Just pure asshole. Just mean. Yeah, you know what I mean? So I was surprised yesterday because I was on Instagram. And I'm scrolling through. And I try to keep up with my best, favorite Instagram pages, like Justin Page and Adam's Page. Justin Page? And I go on Adam's. And not your favorite page. One of my favorites of supporting you. And I go on Adam's story. I'm like, what the fuck is he at? Does that have to work? Is that the beach? Oh, yeah. I know, right? What happened? This is my wife, who thinks that we're rich all of a sudden. Just fucking, hey, on a whim, we're going to the fucking beach house on a Wednesday night or whatever. I'm like, what is this, dude? But I mean, in her defense, it's been really hot at our place. We already did this. And I guess I started it, right? I did it like two weeks ago. Yeah, you did. I did it. But it was a Friday night. You know, we had no plans that we could. It's a Wednesday night, like a one-off thing, right? Yeah, yeah. You know, this is all the time now. Yeah. And so, you know, I think maybe that's what it is, is I was just like, honey, let's go. And we packed up and we went to the beach for two days and stayed at our favorite spot, or one of our favorite spots. So I get home from work and I get a text like, we're at the beach. And I'm like, what? She's like, yeah, I got a place for me and your sister over there. And I'm like, are you kidding me? Like, it's a Wednesday night, dude. It's not even ladies' day. It's all good. Meanwhile, she's not working right now. Like, fuck. You know what, this is so cool because this is. I rented a fucking place to the beach tonight. Yeah. I bought you those tickets to Cabo. Oh, Jesus. This is going to turn into a rant. Justin has so much. Do you know what's funny? I started a new standard too because we've been traveling and this and that. And so Courtney, like, well, she went down to San Diego. And now she's going to Cabo. And then there's going to be a fall-up in Palm Desert. And I'm like, whoa, whoa, whoa, whoa. Yeah, pump the brakes. Pump the brakes, that's what I was saying. Let's stay home. This highlights the difference between men and women, right? Because like, you'll never get a better reaction than when your wife or whatever girl comes home and you're like, I know it's Wednesday, but we're going to the beach. Oh my god, I love you. Totally different, right? For a guy, come home. We're going to the beach. Fuck, man, I want to watch TV. Are you serious? Yeah, I didn't want to go anywhere. I had all these things I was going to get. Now you got to go. Was it weather nice over there, at least? Oh, no, it was epic. And in her defense, it was, I'm glad she did. And it was beautiful over there. We were writing content last night. And you were drinking rosé? Yeah. He was. So fancy. I said the room. You know what I'm saying? It's not like I brought my rosé or some shit. It's like in the room. I'm like, oh, this is nice to have rosé. It's five o'clock somewhere. Yeah, right. Rosé all day. So that was a glass of wine while I sat there and, you know, wrote stuff for the newsletter that we have coming up in shit. I thought that was, and with waves crashing, it was probably a nice 78 degrees out there. It was, no, it was beautiful. Bro, the road. You could do that more often, you know, if you just, you know, look in that direction for a while. We're sounding more and more like just older people. I'm telling you guys. Get away from the city. The city's overrated. I'll tell you what though, Justin, this morning. So why I was like telling her like, you're crazy. Like I have to work tomorrow. And she's like, it's not that bad of a drive. You know that. And I'm like, all right, well, I tell you what, you're right. I don't have to leave till seven. Seven's not like crazy early or anything. Yeah. So I'm like, all right, I'll come out and then I'll spend the night and then I'll drive in the morning. And actually it was a great drive in the morning. I mean, the most is like hour, hour and some change. It did me an hour and 15. And it was the same because I mean, I live with my in-laws for a bit in Alamedin and it took me an hour and hour and 20 minutes just to get to Campbell from Alamedin. So that was the frustrating part was. Yeah. I'm sure the majority of the traffic was once you got close. All of us. There was zero. There was zero traffic getting all the way to Morgan Hill. I had no traffic. And I was like, holy shit, this is like, it was nice. And I swung into Starbucks, got my morning, my cup zero. And I'm driving. I'm listening to my favorite podcast, Mind Pump. And I'm drinking my coffee and just enjoying waking up slowly. You're really drinking the Kool-Aid. You're doing a Mind Pump commercial on Mind Pump. Get my Organifi Pure just down the hatch. Life is good. Chewing on my butcher box steak on the fresh in the morning on the way there. So delicious. What do you guys do for dinner when you're out there? Do you go out to dinner or do you just do cook? They have a really nice restaurant on there. So last night I actually had this, I had lamb. I had lamb. That's my favorite. Lamb and quinoa. They have a, yeah, on the resort, there is a place called, it's called the Salty Crab, I think, or something like that, something like that. Really good restaurant and it serves to the rooms. But they actually, now it's great, man. And this is, I find this more and more places I travel to. If I wanted to, I could door dash anything within 15 minutes too. So we kind of do that. And, you know, when I go there, when we take off for a day or two like that, I mean, I told you guys share the other day, like, you know, one night sometimes we'll do candy or some shit. You know, when I'm there, I'm not, I'm not competing right now. So I'm not counting calories. I'm not worried about what we're doing. I do try and stay mindful though, you know, something that I'm really, I've tried to practice in the last, you know, a couple of years, I would say I've gotten much better at this is, and I don't know if this comes from childhood shit of, of, I definitely have a tendency to binge purge type of personality. Well, we make sure, you know, not purge. Yeah. No, I mean, a binge restrict. Yeah. Ben's restricts. I had to fix you there. Hold on. I'm believing. Let's have a conversation. By the way, no, it's not a good thing. So I, but I have a tendency to do really well or restrict. And then when I decide, oh, I'm going to let loose, I let loose. And I'm trying to get away from that and be more like, if I feel like a glass of, like I had, you know, two small glasses of wine, like I didn't need to have the whole bottle to myself. You know, if I told you the other day, you're pretty lightweight with alcohol though, you feel that. Yeah, I'm like you. Yeah, that's enough for me because I don't drink, you know, on a regular basis, I've drank more with you guys in the last same, yeah, three years and I'm probably my influence. It's Justin, I'll be honest. It is. Justin's the professional. Well, we influenced him on the marijuana side. He kind of, there you go. So, yeah, instead of influencing each other out in a good way, we just took on each other's bad habits, you know what I'm saying? A lot more aware of things in my stomach now, things to use out. I think you guys both got my gut microbiome. Yeah, both now have stomach problems. Transfer it over. Yeah. But I love lamb. Lamb is my hands down. It's my favorite type of meat. Absolutely. Is it really? Absolutely. I grew up with it. I mean, my dad, we ate beef also. We had all meat, right? But when, when my dad would grill, he was known for grilling up lamb. That's, that's what we do. I mean, I think Italians eat a lot of lamb or Mediterranean cultures eat a lot of lamb and it's just, I love the taste of it. It's, it's got a nice fatty. You have to cook it properly, right? I think a lot of people are, if they have it prepared wrong or overcooked and it's got that gamey taste to it. Do you do mainly skewers or chops with it or? So all of it, all of the above, yeah, all of the above. So I love lamb chops, of course. That's the, it's like the lollipop of meat or whatever, but we do it all and the way my dad would prepare it is he would bread it and then grill it or my mom would, you know, season it a little bit and then we grill it and lamb has got really, really nice fatty acid profile. There's a fatty acid in lamb called conjugated linoleic acid CLA. Have you, do you guys remember the supplement CLA? Yeah, I remember that. So studies show, now there was some, a lot of misinformation around CLA. It was sold as a fat loss supplement, which is stupid. It's a, you're taking capsules of fat. This will make me lose weight. It doesn't work that way. But what studies showed was that if people switched out their current fat and included more CLA, so the calories would stay the same, but they would increase their intake of CLA. So their fatty acid profile changed. That's all they did. Same amount of fat that they would have fat loss, that the body would burn body fat and there were performance enhancing benefits from this. Is that the, is the theory that, that metabolizes faster? Is that why? The way that it's utilized in the body is different. I don't know all the details. I'd have to touch up a little bit on the, on the science of it, but CLA is a fat that has performance enhancing effects. Not unlike medium chain triglycerides. MCTs are like this too. Like if you switch out your other type of fatty acids for MCTs, you'll also get leaner, but CLA's got the dual benefit of some studies show muscle, a little bit of a muscle building effect. And so for a while there in the 90s, I believe it was a late 90s, early 2000s, CLA was a popular body building supplement. I believe EAS even sold it as part of the Ergogen stack at 24. It was right. CLA, DHEA, methoxybolic. I remember the whole stack, bro. It was a $800 stack. He's a sell to everybody. That's when we believed everything they told us, but CLA is interesting because it's got those, those properties. Isn't that amazing? We used to sell $800 for the supplements. That is, I feel like it's such a piece of shit. Such a hustle. Some, but some, some kid coming in wanting to build muscle and I convinced them, spending $800 on all of these pills. I used to do the same thing. That was back when too, when they had the creatine pills that were like horse pills. You had to take 10 of them. Yep. So you had to take, to take this whole stack. They weren't capsules. They were tablets. Yeah, they were massive. Big, they were almost, they weren't. You can only take one at a time. So you had to like take 10 gulps of water in order to get them all. Yeah, and they weren't, though they were huge. They weren't as big as the amino acid ones I used to take back in the day. I used to take amino acid pills, which I told you guys. It's so funny. They were basically pressed, whey protein or whatever. Yeah, but they were like the size of like a wafer. It was like a big block. I remember looking at this thing like, how am I going to? So you guys ever see me take supplements? How I can take a huge handful and just swallow. That's how I learned how to do it. Yeah. I learned how to like open my throat. Relax it. I mean, that comes in handy for other things. I'm saying, let's really talk about where that started. Yeah. Stop, just show me on the mic. Kind of like unhingy. Terrible. Oh, you know, speaking of, speaking of CLA. Things not to brag about. That's a good hashtag. Speaking of CLA, do you know what else has a higher amount of CLA? Tell me, Sal. Grass-fed beef. So there are differences between, because there's a little bit of a debate, right? I saw your story yesterday. Yeah, like grain-fed beef versus grass-fed beef. Like, what are the differences? Well, first and foremost, it's important, and this is important, I think, for a lot of people to understand. One of the differences between grass-fed beef and grain-fed beef is just the way that they're raised. So if you want animals to be raised more humanely, grass-fed meat is allowed to roam. They're not treated the same way. They live more of a, I guess, natural life. Whereas the corn-based kind of grain-fed beef, they're kept in these feed lots. They're not allowed to move as much. It's just not as humane. So it's more humane, kind of, across the board. But besides that, there are some nutrient differences. Now, they're not major, huge nutrient differences, but they're big enough to where, if you're like me, I eat red meat at least three or four days a week, at least sometimes five, six days a week, I eat red meat. If you're going to eat that much red meat, then it does make sense to choose a red meat that is higher in key nutrients like vitamin E, vitamin D, the B vitamins, potassium, and higher in omega-3 fatty acids. Grass-fed meat is something like two to four times higher in the omega-3 fatty acids that we know are kind of anti-inflammatory. Whereas grain-fed meat is more inflammatory. It just is. And then CLA, I just talked about CLA. You know how much more CLA grass-fed meat has than grain-fed? How much? Five times more. Oh, wow. It does. That's interesting. Now, I don't know if you guys have noticed this, because I've experimented with this. I've experimented having very, very large amounts of grain-fed meat and how I feel. I'll track it. I'll write it down versus having large amounts of grass-fed meat and how I feel. And here's the difference. I notice it's easier to digest when it's grass-fed and I notice less, almost like inflammatory-type symptoms. I'm less inflamed. So I think it's because the fatty acid profile is bigger. But again, if you're gonna eat that much meat, if you eat a lot of red meat, it makes sense to go grass-fed. If it's here or there, I don't think it makes that big of a difference. Oh yeah, totally. Last night, I mean, I've been on this push to bring in organ meats, because Courtney and I both avoided it because it's not like the most pleasant idea of incorporating that into your dinners and your lunches and whatnot. So we did what you talked about before in terms of like getting a heart and then grinding that up with the- You did that? Yeah, I haven't done that yet. With the ground beef and I made burgers out of it last night. Yes, so you take like an ounce of it. And the kids didn't even notice it. Nope. It was so great. No, you mix in like, you take like an ounce of it and mix it in with like a half a pound or something of red meat. And because here's the other thing, organ meats are so nutrient-dense. Yes. You're not gonna give your kid liver every day because you'll actually get too much. They'll get too many nutrients. They can actually overdo it. So you mix a little bit in with ground meat. You can't taste it at all, right? Yeah, not at all. So how much did you do like one heart per, do you know what the ratio was? It was just one heart that, yeah, for like five burgers I made out of that. So yeah, I just split it just evenly to all of them. Now what's cool about the organs is each one of them is higher in, like the heart has particular nutrients that it's higher in versus the kidneys versus the liver versus the brain. I've never had brain. Have you guys ever had cow brain? Yeah, no. I've never done that. I've had cow tongue though, that was interesting. Yeah, you could get that at some pretty decent Mexican restaurants. Yeah, the whole Nual ones are great. Have you ever, it tastes, I didn't really like it but I decided to give it a try anyway. You don't like tasting stuff and it's tasting bad. It's a little grisly, you know, for me. Yeah, it's tasting, we're both tasting each other at that point, it's kinda weird. It's that point. At that point. It's a little weird. Have you guys found that there's a certain thing's just it? Yeah. Have you guys found that there's a certain type of food that you tend to have, you know the term, my eyes are bigger than my stomach? Yeah. Is there a certain type of food that you're more prone to that than others? Cause I've identified one for me. What's that? Sushi. Oh, that would be one for me. I don't know, I almost, I do that all the time. I order way too many rolls and then I never finish them all. I know, right? I don't do that with anything else. You know why? It sucks when you under order. Yeah. You know what I'm saying? Like when I get, when I get, so I have like this, I always get, depending on cause every place serves, whether it's four or six or 12 or 10, you know, I get 10 to 12 pieces of salmon sashimi. That's like my first thing. And then I get two rolls, whatever I want. And I rarely ever do I finish the, and I knock out the salmon first and then I enjoy the rolls afterwards. And I typically always leave one or two. But then I get mad if I only do like one and then I finish and I'm like, oh, I could have easily had another roll. So it's, I think it's. What is it about sushi? Cause I don't do that with anything else. Like I order a steak, I eat the whole damn thing. I know what I want to eat and I eat it. With sushi, I always fucking do that. Well, it's because you get a roll is what? Normally five to eight pieces, depending on the, how big it is. And that's a lot. That could be a meal for a person. So for you, you're probably like, one less roll is not enough for you. And it's, so it's kind of hard to be right, right at the right amount. Right? I think for me, maybe it's because I think I'm not getting enough. Maybe I'm thinking I need more rolls to get more protein. So I'm like, I need at least three rolls. Oh, you don't do any. It's a satiating effect to like protein. You kind of know, like that's my limitation. So do you not do any nigiri or any sashimi with it? Well, sometimes I do, but not last night. Yesterday, I just had a bunch of rolls. I'll never just have rolls cause you don't get shit for protein. Really? Yeah. And that's the fucking bodybuilder in me. Like that was like a staple meal every week when I was competing with sushi. But I trained myself to always have either teriyaki chicken first or have the salmon sashimi first. So I get a solid six to eight ounces of meat. And then I enjoy the rolls cause you're just getting carbs. I mean, it's all sauce and rice. You know, it's like the most part you get like a fucking little nibble, a little sneeze. You know what I'm laughing right now? Because every time we go out to eat with, you know, mine pump, Adam and I are always trying to convince everybody to get sushi cause we love sushi. And of course Doug, Doug loves sushi too. And Justin's, you know, fucking wants chicken nuggets and, you know, chicken nuggets, cheese pizza. Sippy cup. Yeah. So we're always like trying to, like we're trying to convince him like, come on man, no, the good rolls are, so I don't remember where we were. I think we were in Tahoe. You made me eat the shittiest like sushi there was. It was, it was terrible sushi. I'm so angry. That's why you're fired cause now it's gonna take you a year to convince me. You don't remember that? So we were all, we were in Tahoe and we were trying to convince Justin. We're like truckie or something. Was it, yeah. We're like, no, no, it was a Tahoe. No, it was Tahoe. And we're like, we're gonna get sushi. Justin, you're gonna try it. Trust me, you'll like it. And Justin's. Oh, terrible. Yeah. And Justin's super agreeable. So he's like, okay, I'll give it a shot. So I'm like, yes, he's gonna love it. And then we're gonna eat sushi from now on. But we picked the worst fucking sushi in the world. Like I'm not gonna be a big baby about it. It's just not like on my, yeah, I love it. Let's go. Tahoe's just not a great place for sushi period. Yeah, that to me. Yeah, yeah. Any seafood, yeah. I'm like, I want to be on the wharf if I'm eating seafood or I want to catch it myself. Like that's the best. No, I'm with you on that. But we ruined our chances cause that was very small window. It's like when you get your kid to finally try something, you know? And then they're like, yeah. Like do it. And you blow it. You guys see the new biggest loser trainers? Yeah. Did you see that? Oh, one of our friends. Yes. Erica Fitlove, she's on there. Very interesting. And then what's his name? Steve Cook. There you go. That's the other guy that's on there too. Well, I mean, what do you guys think the criteria is in terms of the trainers that they pick? Being good on camera. Yeah, I think that's pretty much it, right? Gotta be good actors on some level. Yeah, I think they're looking for like compelling story, good on camera. I think they look for some very likeable. It's hard not to like Erica. No, she's one of the most likeable people I've ever met. It's hard not to like Steve Cook. I mean, there's people that hate, I'm sure I'm both of them. But I mean, generally speaking, they're extremely likeable people. Like squeaky clean, kinda like a, what's that guy that does all the, like the countdowns for New Year's Eve? Oh, oh, shit. You know what I'm saying? Ryan Seacrest, that kinda like, you know, yeah. I'm America, like, yeah. Like they kinda talk like that. I have no strong opinions, yeah. I, how would you guys approach, let's just say you're a trainer. Would you do it? How about that? Yeah, I mean, good question. Forget now, now we're a mine pump or whatever and it's easy to say, but you know, six years ago, you know, you're working in fitness, you're building, you're still building your business, you've been training for a long time. You know, biggest loser comes and be like, hey, we wanna pay you, you know, million dollars. You're gonna get famous. You're gonna be, after this, you're gonna have total fitness authority. Whatever, how much they get paid, do you think? Not very much, no. Probably a few hundred grand? I think it's, I think it's, no, not at all. You're gonna make a million, look at 30. If you don't, if you're not a trainer, if you're a trainer on the biggest loser and you don't turn that into making a million dollars. Okay, well listen, here's it. But it is all in the contract. Look at, look what happened to our boy Ben Zorn. Exactly, great example. That's different, though. Yeah, it's bachelorette, but whatever. Totally different, because if you're on the biggest loser. That's totally different. The pay is probably the same, though. No, no, no, I forget the pay of being on the biggest loser. No, no, you're talking about the afterwards. The authority you have. Yeah, you become, I mean. Oh, you become a famous trainer. You're America's, yeah, person. Yeah, exactly. Yeah, exactly. But you could still fuck that up, though, bro. You totally could. If you don't have a good, if you don't have great systems in place and you haven't built the company to support the onslaught of people you're about to get, you may not make as much money as you think you're making. There's my one and only kudos to Julian Michaels. She actually turned that into something. She did, she did. She made a massive, like. And she's really her business out of it. Have you heard of any of the other trainers? Yeah. Name and name. Give me a name. Bob Harper. Thank you. Which was on the same season, by the way. Yeah, exactly. That was the punctual season. So Bob, Bob and Julian Michaels, they've had like fucking 30 seasons or whatever. It's ridiculous how many seasons they had. So give me another trainer. I know they're still going to be honest. Give me another trainer. Yeah, I don't know. It's like Survivor. Do you know Survivor's still going? Is it? Yeah. I didn't know. Crazy, right? They're on like the 50,000 season. Okay, Mind Plump doesn't exist. You're making 60 to 90 grand a year as a trainer working for a place. You get approached by biggest loser, Justin, Sal. Do you take it? No. Really? Really? You're a liar. You are a liar. You're a fucking liar. As much as I'm against it, bro, I would probably take it. I would take it, but I would be like a rock star and no, no. I don't know. I don't think I would. You're a liar. No, because I don't like, you guys like attention. I don't like it. Oh, God. Do you know what I mean? He flipped that pretty good though. Yeah, he did put that pretty good. You know what though? Here's the struggle that I would have. Here's the struggle. Good liar. I know. I'm the best. You want a lot of money? No. You know what? No. I don't like the attention. You want to keep working at 25 minutes? Yes. Yeah, yeah. I just want to stay in my box. Here's what my struggle would be because when you're on that show, and this is my same challenges, how do you maintain your integrity as a trainer by following those parameters? Because you're taking a bunch of severe little beasts. I don't think you can. You can't. It's no way, right? Well, because if you did it the right way, it would be shitty TV. The show has become a competition. Okay. So there's people that are, they have learned to hack the system. They load up on carbs. They load up on water. They gain weight going into it. Yeah, they gain weight. They know how to manipulate the scale. So it's turned into, it's turned into a game. But it is a game. It's a game to win a million dollars. So. And they want it to be emotional. So they want people to cry. Right. So they want you to yell at people and they want you to do all this stuff. It's like, that's all part of it. Yeah. So it would be challenging. But I tell you what, I would do it. But then I also would, it's just like, I've ran boot camps before. Right. And I don't agree with group training. You've heard the way I've talked about group training. So I would probably do it, but then I would speak out afterwards. So I was going to say, how are you going to angle yourself afterwards? You know, what do you, like you come out with a book. How do you reconcile yourself? How do you reconcile yourself? Now that you've tarnished your, whatever, like, image. Write a book about what happens when you chase greed. Yeah. And sell it. Yeah. Sell it. Sell it. What a fucker. I just thought like that answer better than mine. That's good. You know what? You know what though? So I thought about this a lot actually. I thought about this. After we found out that our friend was going to be one of the trainers, I thought, God, how would I approach this? You know what I would do? I would just be totally honest while I was on the show. And I would tell people, look. They wouldn't air it. No, no, no. Or you would lose. No, the way I would say, I'd say, look. This is not how we're going to do this for long-term success, but this is a competition. This is the fastest way to do it. And I'm going to do this in the safest way that we can do this in the fastest way. If I was a producer, I would like catch you when you're sleeping, put like, you know, like a, like a hard alcohol, like bottle next to you. Like, so you just look like you're just... What a jerk you'd be. Come on, like, they want drama, dude. You know, let's give it to the people. Oh, I would be dramatic. Come on, how long have you known me? I have. I'd be crying with them. Yeah, I'll excuse you. I really would though, for reals. Yeah, no, I would, I would struggle with it. I'm not going to lie. It would be a, but no doubt in my mind, take me back to 25 years old. Also, when I think I've openly talked about much of my motivation was financial success. I would see the dollar signs with the opportunity, regardless if I believe in the philosophy behind it. Because here's the thing. When it first hit this, when it first came out, I actually really liked it. In fact, I remember it came on the scene right in the heart of, like, when reality TV was blowing up. And it was right after reality TV started blowing up and it was starting to turn into, like, it was the Jerry Springer era and a lot of fucking garbage TV, right? Just polluting your mind with fucking trash and drama. And out comes this show about people losing fat and eating better and exercising. And as a trainer, I was super pro of the show. I really was. It seemed like it had good intentions. I believe it really did. But because there's money involved and it's competitive, it started to kind of morph and change over the course of the first five seasons. And that's where I really started to fall off of watching it because I was like, oh man, this just took a turn. It took a turn down the drama route. They started capturing more of the fighting and arguing behind the scenes. There's someone stomping off. And they're training them terribly, like, so they fucking throw up or wanna pass out and beat in the crap out of them. I'm actually surprised it still exists with all the body positive people out there. Well, I think they spin it to be more about positivity. And health. Yeah, and health. It's not, it's not healthy. You're watching a bunch of people starved, get starved and beat up in an environment that simulates zero of real life. I'm surprised that it's been around long because of the statistics on it. That's what's staggering to me that people still watch, still wanna be a part of it and still glorify it when 80% of the people that lose the weight not only gained the way back, but they put on more. Very few people keep that going. And God knows where they're at 10 years later. This is just statistically over the course of the next few years after they leave the show. See, that would be a good way to spin it is that you're the trainer on there and then afterwards on your own time, then you continue to train the people to help them out. You know what I mean? But film it and put it on Instagram. I like my book. Yeah, they have monetized it. But yeah, it's, you know what it reminds me of? I used to train a lot of doctors and if you brought up Grey's Anatomy, they'd wanna punch you in the face because they're watching TV doctors and it would annoy the shadow of them. And I think because we're as trainers. Actors pretending to be trainers. Yeah, as trainers you watch it and you get the same feeling, you know? But if you look at it through the lens of this is entertaining TV, then I guess it's okay. It's hard to come back to it. You know who's the other? I like the workout better. Remember that one where they're all like I love that. Bangin' each other. The drama. The one that was on E? Yeah. Or that was on, There was like a, the main one was like a lesbian that was converting all these girls. Yeah, they were on the spicy. They were on the sky, the sky, Jim. Yes. Greg Plitt was on it, wasn't he? That's my Jim. For a second he was. He had sex with all the girls in his first season, like first episode. Well, who is this guy? Yeah, he's on fire. Well, that one was the most real. I feel like that was true. I was like, this is like a gym right here. The gym is a meat market. Everybody forgets that. Yeah. It's number one and infidelity, number two is hospitals, right? So it's one. Wow, Justin is accordionist. Yeah. You should be in an open relationship. Yeah, according to statistics. Yeah. That's terrible. We defy the odds. Speaking of this kind of stuff, I had no idea that, so do you guys know that there's an app called, I fuck what's the name of the, it's to connect sugar daddies with sugar babies? It's called Sugar Babies. Thanks, Chad. No, you know how I know this? How do you know? We've done already a ton of trips to LA. They advertise it on the fucking billboard. That is crazy. I remember that. Yes. I asked, I was like, what is a sugar baby? I have seen it advertised. You didn't know what a sugar baby is? No, I mean, I know, but now, but I didn't then. Yeah, it's literally young girls, most of them college, who are looking for men and the average man on this site is mid 40s, who's gonna help pay them their bills. You know what this is soft? This is soft prostitution is what they call it, right? Totally. It's like, you don't have to strip. I mean, they've hacked the system. It's crazy, but it's gaining a popularity and they did some surveys at some universities. And in some universities, the statistics was as high as two or three out of 10. Two or three out of 10 girls. What? Are pursuing a sugar daddy through apps like this or other types of things. Wow. It's that popular? In this one article I read, that's what it said. What? Yeah, dude. Wow. Yeah, my kid's not going to fucking cool. Well, you know, yeah. You know what? It's funny because I don't know where I stand on this because it's been happening forever. Oh yeah. It's been happening forever, right? It's not the first time. Right. And they're doing a trade. Yeah, exactly. Am I more pro because it's out in the open and you're just saying, hey, this is what it is. Instead of like trying to pretend like I'm in a website for you now. Instead of pretending like you're in love with a guy 40 years older than you are, you know what I'm saying? Like just like, hey, it is what it is. It's like the Amazon wish list. I know what he likes, I know what he likes. I know what I like. At least you're right though. At least they're honest about it. No, he's really nice. He's got a nice personality. Oh yeah, she's super mature. She's like the most mature 19 year old ever, by the way. She's like handsome sometimes. Shut up. Yeah, right. I mean, that's crazy. What do you guys do for a free time? Color pictures together? Two out of three out of ten. At some universities. Really high. At some universities it was like 10, 15, 20% of these girls saying, you know, said that they've definitely pursued. Now, have you guys known any guys or girls personally that are like that? I had a buddy of mine who got divorced. He was 42 when he got divorced and then he had a 20 year old girlfriend. And that was his girlfriend for a little while. And it was really weird because he had a daughter that was like 17. Do you imagine that? Bringing home your girlfriend and you're like, hey, you guys can hang out together. You're like the same age. No, I have two that are like really close to me that I know. One guy's in the club industry, owns like nine different night clubs. And he's got like six different girlfriends. And they... Six different? Yeah, yeah, six different. They all have apartments and cars. Oh, he pays for all that stuff? Yeah, yeah, yeah. So he's got a part, they all get to live. It's like a mafioso style. And the family knows, like it's like, it's like very, it's open about it. Now he doesn't flaunt it and shove it in the wife and the kid's faces, but and most of the girlfriends are the age of their oldest daughter. So yeah, who's my age? So he's like late 60s, early 70s dating girls that are in their 30s and stuff. And they all have apartments, they all get cars. And you know, and that rotation changes. One of them acts up or doesn't fucking, he's not happy with one of them. She's out, car gets fucking repossessed. And new one... Is it like a basketball, is it like a roster? Yeah. You're on the street. This other one was a dude that I know really close also big time into recycling industry, that side of the house, it makes millions of dollars. And same thing, multiple houses, cars. He even had a guy. Like his main security guy, like that was his job was to manage other girls. So sometimes one of them would be like... Wow, he put a lot of thought into this. Yeah, no, totally, it's crazy. That's insane. They would go Vegas too, they all go together. You know the whole whole... If this is your daughter, you got to think to yourself as a father, like, wow, I fucked up. Well, I think as a, yeah, I think as a father, that's your goal is to keep your daughter off these apps. Yeah. There used to be the poll, that's what they used to say, like your one job as a dad is to keep your daughter off the poll. That was the Chris Rock bit. Right, right, but your one job as a dad now is to keep them off these apps. So to be speaking, women rank security much higher in terms of attractiveness. How often do you see a very, you know, unattractive, but wealthy successful man with a super attractive woman? And they actually like each other more often than the opposite. You don't see the... You typically don't see the opposite, right? Personally, I mean, if I had a daughter, I would hope that I would keep her from this direction. But you know, somebody who's like, teach their own, man. I mean, that's... If nobody's getting hurt. Yeah. Yeah. I mean, who am I to say? I mean, who am I to say that, you know, if she values security over looks and sex and all those other things, like, and he provides that security for her. Well, there's a thing... And he enjoys youthfulness, and she provides that for him. Yeah. Oh, fuck, I don't care. The tough thing would be just, what do you do besides, I mean, I get the sex part. You know, what do you do besides that though? Like, what kind of conversations do you have, you know? Exactly. Well, the guys that I'm talking about, the two that I have, the only two that I know really well in this situation, you know, they, for as old as they were, acted very, very young, you know? They were hip. So they're partying. Yeah. They're acting like they're 25 still. Eating Viagra like it's candy. Yeah, no, totally. Doing the party scene and stuff like that, just like what a lot of 25-year-olds would be doing, and they have that connection. And I don't know if that's a fear of getting old and hanging on to that. I don't give a shit. You're like, yeah, I'm getting jiggy with it. Yeah. Yeah. I'm supposed to go in kids. What are those candies you're eating right there, those blue candies? Creep me out, old guy. Speaking of boyfriend's, girlfriend's type of stuff, there's a guy that got arrested because he used a drone to drop explosives on his ex-girlfriend's house. What? Yeah. Yeah, dude. I'm sorry to laugh about his stuff. He bought a drone. And he made like little mini explosives and he flew the drone around. Are you serious? Dropping, yeah. So this is the biggest. Bombs on our house. This is the biggest fear. You know what? Something like that, one person does that and this is gonna ruin it for everybody. You know what I'm saying? Yeah, that's a new thing, man. That's not cool. Because that is like one of the biggest fears of this shit is people being able to do stuff like that. Yeah, just drop shit on you with a drone. Yeah, yeah, yeah. Falcon, dude. Falcons will take them down, right? They do. You can watch it. I remember, so we just had the Super Bowl at Levi Stadium, and I saw this article where they had all these trained Falcons like all over the outside so none of the drones come in. Like real birds, real Falcons? Yeah, and they just, they take them right out of there. Snatch them. They train them to do that, to take down a drone. Really? Yes, and they do. They're very good at it. Oh, you gotta show me a video, Doug. They'll fly and they'll grab it with their talons. Get the fuck out of there. You guys are pulling my leg. I swear to God. I'm serious, dude. That's 100%. They train the birds to go get the drones? Because how do Falcons hunt? They hunt other birds in the air. It's part of their natural behavior to take out a flying object. You didn't know that? I did not know that. Yeah, Doug's gonna pull up a video. We gotta watch that. Yeah, this is the first time I saw that and I was like, oh, it's so smart. That sounds badass, right? I wanna be a Falcon trainer. Well, you ever seen the guys on Horses with the Falcons? The one with the Mongolians and shit? Yeah. Those are the badasses. Yeah, they pick up goats and just drop them off cliffs. Those aren't Falcons, though. Those are Eagle, Golden Eagles. Oh, wait, this is an Eagle. This is trained Eagles. Maybe they're trained Eagles at Justin. Even better. Yeah, look at this, look at this. This is great podcast silence. Yeah, that was a lot weaker than what I thought. Well, I saw a better one before. Yeah, I wanna see one like dive in. He's like sitting still, like, come on. I saw pictures. I didn't really see the video. You wanna see battles or what? Well, yeah, I wanna see one flying over, like a peeping Tom or something, and a Falcon goes in and just like grabs it, smash it. A peeping Tom. I want the drone to be doing something bad and the Falcon saves them. Well, you know they- Saves a baby or something. You know that they make drones that also have flamethrowers on them. Wow. These are legal drones. These are out of control. No, no, they're legal drones. You know what they're made for? People will fly them around their property and use the flamethrower to burn what are they called, hornet's nests. And they'll fly up from the- Oh my God, yes. Really? Yes. Wow. I love stuff like that. Did you see the video that Markucci sent over? He sent it to me. I was curious if he sent it to you also. Of the helicopter with the chainsaws? Yeah, that saw is like all the branches next to power lines. Yeah, that looks crazy. Yeah, that looks crazy. You can tangle though, like, oh no. No, for sure. The wind gets you- I just, now that the twisted, my twisted mind, my 12 year old twist of mind thinks like, oh, that'd be cool in war. Like, ah, I don't feel like a chain saw from a, anyway. All right, our first question is from Coach Carruthers. How would you create an efficient 30 minute workout when training a client once a week? We answered this a long time ago. And I wanted us to answer it again because I think what most people would think you would say is run them through a circuit. Yeah, that's crazy. You circuit from hell. Yeah, and that's probably what I would have done as a 22 year old trainer too, so I get it. Today I would do something completely different. So if I only have 30 minutes with a client, I'm probably gonna choose the exercise or couple exercises that I think have the greatest impact on helping them. So if that's a client that has a lot of aches and pains and issues that I need to address corrective, then it might be three- Or a kin stretch. Right, it might be 90, 90 transitions. It might be some combat stretch stuff. It may be handcuff rotation type stuff because to me that's the greatest priority for that client. If it's somebody who's trying to build muscle, burn body fat, kind of basic aesthetic type goals, I'm probably gonna pick things like a squad or a deadlift or overhead press, pick two or three of those movements and focus on them in those 30 minutes. And you could get a great squat session in 20, 30 minutes. Yeah, I think it depends. So this is getting more and more popular. I don't know if the trend is still moving in this direction, but it was about four years ago when I kind of, a few years ago when I stopped personal training. Part of the reason why I think this trend started to grow was because more people wanted personal trainers, but the cost of personal training. The cost was the barrier. Yeah, and then the belief that, oh, 30 minutes is all you need to work out. And I can train you so hard in 30 minutes that you're not gonna be able to do an hour anyway. And this kind of became the issue. This is why I've always, I've been against these 30 minute sessions because that's what tends to happen. Agreed. Well, and a lot of the managers and whatnot, we're kind of promoting this as a way to squeeze in more clients per day. And so it's like, if you could keep stacking like every half hour you're running a client, now all of a sudden you have a ton of clients you're servicing, but is it really good service? Yeah, and here's the problem with that. When you're transitioning that many clients in every 30 minutes, they don't get a full 30 minutes. There's a little bit of a transition period between clients. Yeah, so they end up losing five to 10 minutes and then the trainer feels pressure to train them even harder to give them their money's worth. Now that being said, if this was me, if I was a trainer, training a client for, which I did have clients that were 30 minute workouts. And the reason why I had clients that were 30 minute workouts was not because they were short on time or short on money. It was because it was what was appropriate for them. Many of these people were in advanced age or younger clients. So I'd have clients that would bring me their kids sometimes, you know, 11 year olds or 12 year olds, in which case a 30 minute workout, it's about as much time as their attention span that would allow them to do with me. And I'd want them to have a good relationship with the gym or older clients who come in and I do correctional exercise with them for about 30 minutes. But let's say this was just the regular person, regular average person coming to see me for 30 minutes. The way I would structure it is I would, for the first sessions, I would teach them easy to learn mobility movements that they could do for about 15 to 20 minutes before my session with them starts. So the first few sessions, I'm gonna teach you how to do these mobility movements. And then after the first few workouts, that's what you're gonna do when you come to the gym before you meet with me. So I want you to show up about 20 or 30 minutes before our appointment. I want you to do these mobility movements. Then when it's time for our session to start, we jump right into the workout. And then I'm doing a lot like what Adam said. I am gonna focus entirely on what I think is gonna give them the most bang for their buck, which probably is gonna look like three exercises that we're gonna focus our time on or maybe one complex difficult exercise that I'm gonna focus the entire 30 minutes. My goal would be, especially if it's only once a week, my goal with that 30 minute session would be to set them up so that they could do certain workouts on their own. So I'm gonna be doing, I'm gonna teach them things that are kind of easy that I can see that they can learn. Here's what you're gonna do during the week when you're not with me and kind of so on. Well, Adam, that's the thing too. I would like to establish a good ritual for them to do prior to the training session. So if it was very specific to what they needed, mobility-wise, or they needed to warm up, I would have them, I would work on that the first few sessions, maybe the first week, we're gonna establish this ritual and then maybe I could see them and be the accountability that they already did that coming in. Now we're just gonna focus on resistance training and those major lifts that we're trying to build the skill for. Yeah, I guess you need to know if this client is, the client only has 30 minutes to train and so you have to try and get as much as you can done in the only 30 minutes if that's what we're talking about or is this person only buying 30-minute sessions? That's all they can afford. That's your point. Because how, what I'm dealing with, I would change and modify, right? Like, because I actually had clients, I actually had a lot of clients that were that did like the 30-minute thing or I have a lot of clients even today who I'll see, I don't have a lot, but I have people that do see me today will come to see me just for like the squat or just for deadlift. They're like, they've been lifting for a long time but we understand all the nuances of squatting and deadlifting and overhead press and bench press. You know, there's a lot of little details that they may not feel very confident in addressing or knowing what's going wrong in the movement. So they'll be like, hey, Adam, can I just, can I come by the gym for 30 minutes and have you watch me squat and critique my form? And so, and they feel, I mean, they feel totally fine doing bicep curls and tricep push downs and lateral raises and like a lot of the real basic movements that there's not a lot of risks, there's not a lot of things going on and they don't need me for that. They just, they need help with how to get into the squat properly, how to deadlift properly and where their breakdown is. And so I could see a lot of value in 30-minute sessions that are used to like that but that, I'm also assuming that person is going on to go do all the other, you know, auxiliary movements besides what I'm teaching. Yeah, but you know, but here's the reality cause we always speak to what actually happens in the real world, right? Cause we're talking about how we would do it in a, make the best of the scenario. But here's what ends up happening in the real world. Trainers just beat the crap out of someone for 30 minutes. This is how these sessions are being used. I haven't seen- And I think that's the worst way to use it. That's a terrible, that's what ends up happening though, right? Like I've seen, I've seen a lot of these and very rarely do I see them being utilized appropriately. It's typically, it's typically sold like, you don't need a whole hour to work out. We could get all, we could get the same 60-minute workout in 30 minutes by cutting out all the rest periods and increasing the intensity. In which case, now it's just a shitty workout. You know, it's a shorter, shitty workout. Well yeah, now it's just turning into cardio with weights. Yeah. You know, now all you're doing is exercise, exercise, low rest periods, circuit training type stuff. And it's like, you know, we're now starting to turn to this more into a cardio session than it is a really good way to exercise. And how do they sell it? You only need 30 minutes or that's all you could do is 30 minutes. We'll burn the maximum amount of calories possible. Exactly. Next question is from Cam the lamb. Is intermittent fasting ever a good idea when wanting to lose weight? No, we talked about, we did a whole episode on why fasting is a terrible way to lose weight. How would that focus- Not exactly. Now, keep in mind, can you lose weight by, let's change the word from fasting to not eating. Can you lose weight by not eating? But yeah, that's what happens. This is kind of a byproduct. That's what happens when you don't eat, you lose weight. Is that a good tool and method to losing weight in terms of the kinds of behaviors that you develop in terms of the relationship that you encourage yourself to develop with food? Terrible. Yeah, my models have been doing this for decades. Exactly. Now all of a sudden it's healthy now. Because we threw a name on it, backed it by science, and showed some things with growth hormone and neurogenesis. And now we're like, oh, it's fucking healthy for you. Now everybody's like, no. This shit, these skinny ass models have been doing this for years where they fucking don't eat all day long and they have carrots for dinner. And now all of a sudden you're like, what are you doing, Greta? Oh, I'm fasting. Biohacking. Yeah, exactly. No, starving yourself to try to lose weight. Now here's what ends up happening. Forget about the physiological effects and the results. Yes, if you don't eat, you lose weight, okay? Let's get that out of the way. But let's talk about what ends up happening psychologically or behaviorally. You end up encouraging this restrict binge model of nutrition where I don't eat, I don't eat, I'm restricting myself, I'm losing weight, I'm losing weight, and now it's time to eat. Now I'm off the diet, and then when you're off, you're off. It's a complete reversal. It's a symptom eruption, and it looks like binging. It actually encourages that type of behavior. The only people that should be using fasting are people who use it for overall health and wellness, and people who have good relationships to food. If you have issues with food, especially if you have issues like anorexia or bulimia, even if it's been in your past, even if you think you're past all of that, fasting, you are at... Oh, avoid it. Yeah, it's like you're a recovering alcoholic who's like, yeah, I haven't had an alcoholic drink for two years, I'm gonna go get a job at a bar, or I'm gonna go be a wine tester for now for the rest. Terrible, terrible approach. Do you guys have a favorite type of person you like to teach it to? Oh, yeah. Like when you think about like, I have a type of person that I like to teach. Oh, six meal a day kind of person. I was that guy. Yes. So I think somebody who understands macros counts really well, they break up their meals four to six times a day, they're religious about that, they're good, they're great, and they're in shape, they're healthy, they're all those things. I love to teach them intermittent fasting. I love to introduce them to, hey, it's okay, we can not eat for 12 hours straight and you're not gonna lose most of your mind-blowing. Because their relationship to food is the opposite. It was mind-blowing for me. I came from the, I had a, my body image was about, I thought I was too skinny. So I was always trying to gain weight and put muscle on. So I was literally afraid of skipping a meal. In fact, I would get so irritable and angry when I missed a meal. And I thought it was because I needed to eat, but in reality it wasn't, it was a psychology. It was because now that I, oh shit, it's been five hours since I've had my last meal, I am thinking in my mind that muscle is eating itself, that my body's metabolizing its muscle and I'm gonna lose gains. Oh no, I need to feed myself type of deal. The first time I did a fast, I fasted for 24 hours. And the fact that I didn't lose any muscle, the fact that my performance didn't decrease and that I felt okay, it blew my mind. It shook up my whole world. All of a sudden I broke that chain that I had connected to food. No longer did I, I realized that no longer do I have to carry protein bars with me everywhere I went that I had to eat every two hours. I had a similar experience, but I, you know, being on the athletic side of the spectrum, not as neurotic about what I was eating in terms of, you know, having to have like a very regimented schedule, but more just an excess amount of surplus, right? Because it was all about like how I was feeling energy wise and like how that was translating to the field. And so, you know, very much like dependent on these big meals, like constant big meals. And so to now, you know, take that away and understand like what real, like what hunger actually feels like was like a totally different experience. And then also just the social elements and, you know, everything involved with it for me to just step away from it was just a very, you know, unique thing to go through. So that's my favorite person to talk to. Then I have my least favorite person to try and teach it to or well, I will avoid teaching it to and that's a fat loss person. Someone who comes to me and they say, Adam, I want to lose weight and my girlfriend or my friend is doing intermittent fasting. You know, can we try that? I say no, and I won't let them try that at least not at the beginning because almost always, and you've heard me talk on the show before my diet philosophy, like when I have a client that wants to lose weight, I don't restrict food at the beginning. I find it, I've had way more success by introducing more good food into their diet than by restricting and taking away because most people that have a weight problem that struggle with weight loss have already done the yo-yo dieting and already have that relationship that Sal was talking about, the binging and then restricting, the binging and the restricting, so I don't wanna encourage that by teaching them intermittent fasting. Now, I will allow them to do that down the road maybe six months after we've been trained together and we've built up their metabolism and they're eating more calories than they've ever ate before and I'll say, hey, this Friday, let's do a fast. And I prefer that over the most popular model of intermittent fasting. Intermittent fasting has become so trendy that it's this every day, everybody does it. It's a, oh, I don't eat till two every day. You know, it's just, it works for my lifestyle. Like, that's fine, if it works for you, I get it, but that's not how I like to coach to it. If I introduce somebody who is originally their goal is to be weight loss, one, I won't teach them at the beginning how to do it. I first wanna introduce all the good foods. I first wanna build up their metabolism to where they're eating more calories and more food than they ever had before and then when I introduce fasting, I wanna do it like one day. It's one day and it's like intermittently. It all say, hey, this Thursday or whatever coming up, you know, we're not gonna eat all day long. It's an all day fast and it's not a window fasting and it's not something I want them to do every day. It's just, I wanna be able to show them they can have this and see how you, and then they also talk to them about how they feel. Yeah, the best health effects that come from fasting actually happen after 24, 48, 72 hours. It's the long fast and even longer. There's long fast that they've studied that show tremendous health benefits. The health benefits you get from not eating 12 hours a day every single day are not the same and a lot of these studies show that. There's some benefits for some people, but I will say this. Some people experience hormonal issues if they consistently and constantly fast every single day. You see testosterone lower and men. You see these progesterone estrogen imbalances in women. Women tend to be much more sensitive to consistent, you know, frequent type of fasting. It's the infrequent longer fast that I found have the best benefit and the science supports it. So what I like to do is I like to a couple times a year or a few times a year, I'll do a 72 hour fast and that's where you get the anti-cancer benefits, the anti-inflammatory benefits. I get to detach from food so I get to practice the ancient spiritual practice of detachment when it comes to food for 72 hours. That's where I see some of the benefits. But before even look at fasting, there's so many other things you can tackle before you go there. Like you need to learn how to just eat better in general, learn how to eat your more balanced macros, not overeat, pick better foods, you know, those kinds of things before you go into not eating at all for, you know, for your health. Next question is from Danny Burdick. If all other attempts to aid in better sleep result in no luck, is melatonin a safe supplement to cycle on and off? So let's start with the all other attempts part. What is that? Yeah. I wish I would have got a list. If you're not able to sleep, okay, because sleep is fundamental. It's a fundamental, you have to sleep. In fact, lack of sleep can actually lead to death. There have been studies, there's just really terrible studies that were done a long time ago where they would actually prevent people from sleeping and people went mad. They went crazy. It can actually kill you. So your body has to sleep. If you're having issues sleeping, something is wrong. Either physiologically or what's common is psychologically. There's something going on mentally there. So examine all of those things. So if you're like, okay, well, you know, I turn off my lights a couple hours before bed. I'm not on my electronics. I'm not eating food too soon before bed. I'm not taking any stimulants. That's a big one. People are like, I can't sleep and I'm doing all these other things. I'm like, do you have caffeine? Well, yes I do. So you're getting adequate movement throughout the day. Yeah. Are you getting sunlight during the day? Because sunlight during the day actually helps set your circadian rhythm so you can sleep at night. Are you having any stimulants at all? Believe it or not to people who have sleep issues. As little as 20 to 50 milligrams of caffeine anytime during the day. Even if it's first thing in the morning, it will affect your sleep. So look at- Have you tested cortisol and hormonal levels? Look at all those things. There's a lot of things. Melatonin is very, very much on the bottom of the list. Look at all those things. Now, in terms of melatonin being safe, well first off, it's a non-toxic hormone that you can use. But if you use it for relatively long period of time, you're probably gonna suppress your own body's melatonin production. So like other hormones, there's a feedback loop. So if I'm on testosterone, if I take testosterone, then my body will stop producing testosterone. If I'm taking melatonin all the time, my body may stop producing or lower its production of melatonin. Now I'm in a bad position. Now if I go off, my sleep was worse than it was before and I have to go through that period of letting my body come back to normal. Studies show that a very low dose of melatonin is best. So when you go to the store and you see one milligram, two milligram, three milligrams of testosterone, even one milligram is too much. Studies show that it's about a quarter to half a milligram of melatonin seems to be best for people who use it. And it probably should be used intermittently. It also, in some people, if they don't take a time-release version, they'll find themselves waking up in the middle of the night. So they'll take it before they go to bed, help some go to sleep. That's what you should do to me. And then wake up when it wears off. It would knock me out and I'd sleep hard for like a few hours but then I'd wake up and then I couldn't go back to sleep. Yeah, yeah. So time-release probably better because it's slowly dripping, but it doesn't really mimic how your body releases melatonin. Your body doesn't really release melatonin that way. So it's like a Band-Aid. I like using it for travel. So if you're traveling somewhere where there's a three, four-hour difference, it can help set your circadian rhythm, but it's still not as good as changing how you eat and getting sunlight. Like if you travel somewhere, don't eat when it's dark in the place you're traveling to because your organs, your internal organs, including your stomach has like a circadian rhythm. Get sunlight when the sun is out. Make sure it's dark when it's dark to the place that you're traveling to. But yeah, there's a lot of things you need. And if you think you're doing everything and it's still not working, I would see a therapist because there's a lot that goes on in your mind that will affect your sleep. About the only thing, one of the only things that'll keep me up at night more than anything else is worry. Oh, anxiety. Oh yeah. I have a client of mine that I talk to on a regular basis. She struggles with sleep big time. And she's addressing a lot of the other stuff, the nutrition and everything that Sal just named. But the biggest thing that I know she's got, she's got a lot of anxiety and stress and that's enough to throw it off. Super common. It's definitely something else. Like nobody should have to take melatonin to get to sleep. Can it be used as a tool? Yeah, I think absolutely. I think it's totally safe to be used as a tool. But at what point does, I asked this question about anything. We were having an off air conversation about this. We were talking about drugs, caffeine, marijuana, like everything. And I've just, I never wanna be dependent on anything. Like when does something go from a tool to being you becoming dependent on it? Like what's that point? Like you have to be honest with yourself. If you're taking melatonin every single night, is it really a tool anymore? Or is it something that you've become dependent on as something as an aid to get you to sleep and you require that? And personally, no matter all the thing, and I openly talk about all the different stuff that I use, I'm always very careful of how often or how consistent I'm using anything. And if I'm having to use something that consistently, then I feel like there's a deeper issue that I need to address. Yeah, here's the top. There's also apnea too. Yeah, that's a good point. Which is like, I mean, this is something that a couple of my clients, my family had to go through this process of like getting sleep tested. That's why mentioning that's good because you don't know. Like unless your partner knows exactly that you're like a back sleeper and they can hear this, like there's moments where you wake yourself up and you're like choking on your own air, it's hard to tell like that you have it. So it's good to have like some tests. No, that's a good point. See a sleep specialist because what they'll do is they'll monitor you for a night or two and then they'll be able to, if it is sleep apnea, it's a game changer. I mean, you wear one of those, what are they called? CPAP. CPAP machine. The change in your sleep quality, I mean, I have a family member who, you know, she uses CPAP machine and she's like, I can't, I didn't realize how bad it was because I woke up for the first time feeling rested and I didn't even know what it felt like to feel fully rested since using this thing. Here's a few things that you can do that'll make a huge impact. Get activity daily. Don't use any stimulants whatsoever, including mild stimulants like chocolate. Avoid all stimulants completely. Get sunshine when the sun is out. So when the sun is out, go outside. It sets your circadian rhythm. It really makes a big difference. Turn down or turn off your lights and go by candlelight or you wear blue blockers about two hours before bed and don't eat anything about a few hours before going to bed and then make sure your room is cool. Make sure everything is cool in your room. So either use AC or use a product like the chili pad or Ulur on your bed that keeps your temperature of the bed, a nice cool temperature. Those things right there can help a lot of people. And then if you're past that point, I'd say see a sleep specialist, but the last option is to take, and I'm not knocking, you know, taking sleep aids or melatonin because at the end of the day, getting some sleep is definitely better than getting no sleep. So I'm not knocking it, but if you're not able to sleep, there's probably a reason why. Next question is from Jim Mendoza. What would each of you say is the it factor to be a personal trainer? Oh yeah. I'll go ahead and take this one since I'm the only one of us that has this. You got the it. He's got the look. He's got the look. You know, when I think of the it factor, I'm thinking of the one thing that will, you know, most guarantee, not there's nothing that'll guarantee success. Okay. But the one characteristic that will most likely guarantee success. Yeah. Cause I think when I look at all the trainers that work for me, there's like, there's like four or five like attributes that I think they contribute to like a really good personal trainer. And I've had a range of like some of them having none of the other four, lots of one, a mix of all of them. So there's lots of things that make up. Oh yeah. Well, if you look at like, if you use, for example, if you compare me and Justin as two trainers, both different, but equally handsome. Very, both very different. And just above average. But both very, thank you. Way above average. Both very successful as personal trainers. Both of us have had clients that were with us for years and years and years, but we're both very, very different. But there is one thing that we have in common and there's, and this is the one thing that I think is the it factor. Likeability. You can be charismatic. You could be quiet. You could be extroverted. You could be introverted. You could be knowledgeable. You could be a beginner. You could be a trainer that's great with correctional exercise or athletic performance. It's the likeability. Are you somebody that someone looks forward to meeting an hour, you know, two days a week or three days a week for years? If you're likable, then the odds that you'll be successful are much higher. I can't think of anything else. If your friends don't like you, you're not gonna do very well. I can't think of anything else that would be... This is a very social type of a job. I could make a case for communication because you don't need to be the smartest trainer in the room, but if you do a good job of communicating the information that they need really well, that's pretty close to the it factor for me too because I feel like some of the best trainers aren't even the ones that are the most well read or the smartest trainers out there, but they have the ability to go, a client has a problem, right? Like, and this was me. This was definitely part of my journey as a trainer. Like I didn't have this major educational background. I didn't have a ton of certifications when I first started. You know, I was just up and coming and I would run into an issue. The client would have something that I'd never dealt with before. And I would say, you know, I don't know, but let me find out for you and I'll get back to you. And then I would go home and then that's what would cause me to start reading and learning. And then I would be able... And what I could do really well is I could read a bunch of dry material and get the gist of what I needed to do for that person and then I'd be able to come back and communicate that information. That's what would make you an effective trainer. That's for sure. Definitely what would make you an effective trainer is being able to communicate. Because at the end of the day, your goal is to get the client to change behaviors. And the only way to do that is to be able to communicate your ideas well enough to where they want to really adopt them. But you're right. If you're not likable, no one's showing that. No, you have to be, you know. You gotta relate to them. You gotta be able to relay this information and communicate it in a way that they're actually gonna be able to absorb it. Like you can't just hammer them with information that they're not gonna apply. It has to make sense to them. Yeah, well think about it this way. I mean, I had clients that were with me for 10 plus years. That would see me for two hours every single week for 10 years. That's two uninterrupted one-on-one you and I hanging out, working out, whatever. Two hours a week for 10 years. They would spend more concentrated quality time with me than most of their friends and family. If you think about it, if you really think about it. Now imagine if you're the client, who would you wanna spend that much one-on-one? No one else, just undivided attention time with for 10 years. You better fucking, you're gonna wanna like the shit out of them. I don't care how good of a workout you're getting or how great the exercise or even how great your results are. If they're not super likable, you're not showing up for 10 years. It just ain't happening. You're gonna be like, oh man, I don't wanna. I mean, it's a good work on everything, but fuck, you know. It's kind of boring or the guy is not, you know, they're not cool or I don't wanna hang out with them or whatever. So it's like ability. I could tell, look, when I used to interview, I could pick out, this is funny now. When I would hire my staff, there were certain qualities I would look for that would, you know, all but guarantee the success of that person. And the one thing, because I worked in a gym and this is true for almost everybody in the gym, except for people that didn't have to work with people too much, like if you're cleaning my gym or whatever. But if you're my front desk, if you're my salesperson and especially if you're a trainer, when I'm interviewing you and I'm asking you questions, the number one thing I'm paying attention to is do I like this person? Does this person seem like a likable person? Because when I would hire a very likable person, I knew that I could teach them all the other shit. But when they were likable, I was like, man, people are gonna wanna buy memberships from you. They're gonna wanna train with you. They're gonna wanna show up. If they check into the gym and you're a likable front desk person, they're gonna love checking in. That was always the number one. It's true, because when I look back at all the trainers that I trained too, the more likable you were too, the more often you were the more successful trainer too. Not just if you would be successful, but if you were really well liked or your peers liked you, the people. That's what I mean. If everybody liked you, like, you did really well. I think that's a recipe for success in life. Totally much. Totally. I don't think it's just personal. Some people miss that. Totally. That's unfortunate. Now, here's a question. How do you become a likable person? That's a real, I think that's a good question to ask because there are certain things that you see these type of people do, like behaviors that other people knew. Like a simple behavior that likable people do is they smile when people talk to them. They look engaged with the conversation, like genuinely engaged in the conversation and interested in what you have to say. I'm not looking at my phone or looking off. I don't have like a weird look on my face. So I think being approachable and being interested and I think that's where I kind of lucked out as a young trainer was I was just a curious kid as it was. I smiled a lot. I was pretty happy. And if somebody was giving me their attention and talking, I was interested, you know? Yeah. Listening is a good one, being empathetic. Actually, and I'm talking just specifically as a personal trainer, because there's things that make you likable just as a human being, but as a personal trainer, do you, does the client actually feel like you care? Like this person, like my trainer actually cares about me. Like that's like when you're a doctor, you know, when you go to your doctor, you ever have a doctor where you feel like, man, this doctor really gives a shit about me. That makes them likable as a practitioner. It's hilarious because I used to make fun of these life coaches, you know, in quotations. I was like, what is a life coach? You know, like, what are you teaching them? You know, like that's gonna impact them so much. It's gonna transform their life. But that's like what we do the entire time. We're training them. We're just talking about their life and they're relaying, you know, everything that's happened, their feelings, like working through all this stuff as they're working on self-improvement and it's having somebody there to communicate with along that journey is so valuable to them. Yep. And the reason why I wanted to say, I wanna, you know, hammer this home is because I've had trainers that were very charismatic. Charisma's different. Charisma is, you know, we all know what charisma looks like. Then I've had trainers and staff that were not nearly as charismatic, but also extremely likable. And they were all very successful, as long as they applied all the other things to you, like, you know, being hard workers and constantly trying to grow. But that's it, man. If I had to list one thing right there and I'll tell you what, remove that, you could have all the other attributes. You could be... How many trainers did you have? How many PhDs and masters and bachelor degrees did you have that work for you that were just not like, nobody liked them? And they sucked. And they were terrible. Nobody's gonna hire you at all. You're not a robot. And your peers don't help you, you know what I'm saying? And then personal training is one of those businesses too where you wanna be liked by your peers because there's a lot to learn from everybody that you're working with inside of a facility, especially if you're working in a gym where there's multiple trainers, you don't wanna be the guy or the girl that nobody else likes to be around. It's funny too because Jordan Peterson talks about like raising kids. And one of the things he says, which I thought was absolutely brilliant, is one of your jobs as a parent is to make sure that your child is liked by other kids. Because if they learn that skill as a child, that they're likable, the odds of success in life are through the roof. If that reverse happens, the odds of having a bad life are much higher. So likability is an important factor. And with that, go to mindpumpfree.com and download our guides. They're all absolutely free. You can also find all of us on Instagram. You can find Justin at Mind Pump, Justin. I'm on Instagram. Adam at Mind Pump, Adam. And you can find likable Sal at Mind Pump Sal.