 Supplements don't make a big difference at all, except for maybe a few. In fact, one supplement that I didn't think was likely to improve athletic performance and indirectly help muscle building and fat loss, probiotics, believe it or not, probiotics have been shown to reduce oxidative stress, improve markers of fatigue, help with recovery, and then of course help with nutrient absorption, which helps with muscle recovery, muscle growth and fat loss. Pretty interesting. So probiotics are up there when it comes to supplements that can help with your athletic performance. You know, I've just been reading studies on this and very few supplements actually make a difference. This is when we talk about this all-time, creatine is up there, supplements that help fill nutrient gaps, but probiotics, there's beneficial bacteria that we've now identified that have been connected to force-improved digestion, reduced inflammation, improved cognitive function, reduced anxiety. Those are all have not been shown in studies. Now we're seeing improvements in athletic performance, in particular, fatigue and recovery. Crazy. So, yeah, it's wild, right? It's just, yeah, it's so interesting. It just keeps reinforcing how important gut health is on so many different levels. Of course, that's going to make an impact on your performance and how your body's overall function. Yeah, totally. Do you think probiotics is becoming like the new multivitamin? Well, they already did. They already did become that, I think. I think we're already at that point. Now we're getting to the point where- Really? I don't know about that. Oh, man. Multivitamins, like- Bro, probiotics are everywhere. That's like- They're everywhere. They are everywhere. But I mean, as a multivitam- But I feel like the general population that's not even a health and wellness knows to take a multivitamin. I think that's been promoted by doctors and commercially for so long. You don't see probiotic commercials like you see, you know, women's one a day, men's one a day type of multivitamin. Man, it's such a huge market now and you know- I mean, it is growing. Even our general practitioner doctors recommend them for the babies. They tell us to add- Wow. Yeah, give us probiotics for the little ones. Formula for infants includes now beneficial bacteria. They have one for different types of health. They're identifying different strains of bacteria for things like, they're believe it or not, they're strains that are improved vaginal health. They're strains that improve skin health. There's strains that seem to be more important for men than for women and vice versa. So it's really interesting. It is- There's still lots of science that needs to be discovered in terms of like what exactly is going on. But we do know there's specific strains that seem to have just these beneficial effects across the board. Now I have personal experience. Mine's pretty extreme though, right? My gut health can go real south. Or like it's been recently, but be really good. Like right now it's really good. The difference between, for me, bad gut health and good gut health in terms of athletic performance, profound. It's profound. It's like 10 pounds of lean body mass. Well, isn't it really the balance more than anything? Because like if you do have like overgrowth, that's not really a good thing to just keep adding like probiotics into the mix. That's a good point, right? So if you have like SIBO, and you just throw more bacteria, it might not be a good idea. Yeah, because I mean, I mean, I've talked to some people, because that is like to the point of it being sort of this thought that like it's going to help like in any situation, like just put probiotics in there. Yeah. Like because some people have like talked to me about their gut being off and this, I mean, you should probably get it tested first, you know, beforehand. Yeah. And I've had, I've had, because I've tried, I mean, no exaggeration, probably 30 different types of probiotics. Some of them I noticed an effect. Some of them I noticed nothing. Some of them give me a negative effect. Yeah. Some of them are negative. SEED, which is a company we work with now, that's the one that I consistently get excellent, excellent results, which is one of the reasons why I work with them. When we first met them, they gave us samples and I'm like, oh, I'll judge this because I'm sensitive to the stuff. That one's always, always a positive effect. But pretty interesting, you know, athletic performance. So athletes should definitely, here's the other thing too. Athletes tend to suffer from gut issues at higher rates than the average person. And it's because of the systemic inflammation and damage that comes from hard training sessions. And then athletes also tend to eat right after they train. So you have all this inflammation that's going on, which almost sets the gut up for potential things like leaky gut syndrome, right? And then they feed themselves right after because that's what you're encouraged to do, eat right afterwards. And probably a bad, a recipe for, you know, kind of bad results. And if you talk to like hardcore athletes, people that really push themselves the limit, like marathon runners, you know, triathletes, people who go do these insane workouts, the rate, the percentage of them that suffer from poor gut health immediately afterwards is like through the roof. In fact, it's like accepted that you're going to have bad gut health post, you know, race or whatever. So one of those supplements I think that should be up there now with ones that are probably a good idea for people to take on a regular basis. But I agree with you, Justin, getting your gut health tested is ideal because then you can be more specific. Do you think the average athlete tends to restrict and binge a lot too? Because I think, I think back to playing sports and like real, especially as a kid, real easily, I could get caught up of playing game after game. Yeah, four hours, six hours, not eating and then feeling starving. And they're like eating 3,000 calories in one sitting. And so by that, I'm sure that's a more common than not behavior with most athletes, which I'm sure would also perpetuate the issues. Oh yeah, totally. I mean, how much that would stress the digestive system. Have you got, you know what you guys train marathon? You guys have trained marathon athletes afterwards, what they eat. It's like, it's like a bodybuilder post-show. Yeah, just feed myself. Anything I can get in, it's, yeah, it'll just consume it. Yeah. So that's a bad combination, right? Like hard workout, inflammation, stuff myself with a bunch of, you know, not easily digestible or terrible food. Probably a bad idea. But I agree with you, Adam. I, when, when you work with athletes, they tend to do that. They'll play, play, play, play. So they'll go four, five, six hours with nothing except for maybe Gatorade. And then after the workout, they go for the burger, pizza, pancakes, whatever. Yeah, yeah. So, but yeah, probiotics make a difference with athletic performance. So try it out for yourself. See if it works. Today's workout program giveaway is maps strong. Here's how you enter to win. Leave a comment below this video in the first 24 hours that we post it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section that you won maps strong. Also, we're running a huge workout program sale right now. We put together some of our most popular workout programs that require no or little workout equipment that also help you work out with a limited time. In other words, those of you that are time restricted will love this bundle. Here's what's included in the time crunch bundle. Maps 15 minutes, maps anywhere, maps prime and the ebook eat for performance. Normally all of those would cost you over $300, but right now only you can get this all in the time crunch bundle for $99.99. This promotion ends at the end of this month. So if you're interested, you should probably get signed up right now. Go to click on the link, excuse me, at the top of the description below. So there's a link at the top of the description. Click there and you can get signed up for the time crunch bundle. All right, here comes the show. So I have a, I have a dad question for you guys. It wasn't inspired by Justin this weekend. I know he went up to truckie and I saw a video of his, his boys at the Woodward spot where the trampolines and stuff are, which is an area I wanted to go for a while now and he actually went down there. So I'm curious. It's a cool spot. Yeah, I want to hear all about it. But what, what inspired the question was us watching his boy on the trampoline and just being like so in awe of his little boy. Like doing like, and I'm looking at it. There was a time in my life where I tried to get good at that because, uh, when I was really getting heavy into wakeboarding, this is like eighth grade, ninth grade, 10th grade, when I really got heavy into wakeboarding and snowboarding. I really wanted to get good at like backflips and like tricks. And one of the ways they teach you to train like all the train, I used to follow training videos, everything was like, you get on your board and stuff and you, you practice that shit on a trampoline. And like, oh really? Yeah. And I was never good at it. I'd never, it was always tough. Like upside down tricks for me was always really difficult. And, um, I remember that I was a frustrating time in my life because I was passionate about it and I, and I failed at it a lot. Um, so seeing his boy do that, I was going like, damn, I, I can't do that. I never could do that. Right. And so I was thinking about like you guys with your, your kids that are a little bit older and you too, Doug and even Andrew, maybe, because Andrew's got some that are getting up there in age. What, do you remember the first time you saw one of your kids do something that you couldn't do? And like, how did that make you feel? Do you remember what it was? Like, I, I, I thought about that. Like that hasn't happened to me yet. Obviously because Max is very little, I could do most everything he can do. But, you know, at one point they get to an age where they probably get like hyper focused on something, uh, whether it's intellectually or, you know, athletically. And then you see something for the first time them do. And you go like, Oh, shit, I don't know if I could do that. And I couldn't, I stopped being able to help my son with his math homework and he's like a math wizard. Right. Yeah. He's like the most, he's in like AP calculus or whatever now, but I remember like he was doing like algebra one or two. Do you remember the moment? Do you remember like the moment of like, you know, yes. I never had to, he never asked me for help, uh, but so, you know, that's to be fair. But I remember he had his homework and he was doing it. And I was like looking over his shoulder and I was like, I hope you don't have to ask me for help, but I don't know, I hope you don't work, but you're fucked. I mean, does that, does a feeling of insecurity happen? Uh, pride? No, I was like, is it a proud moment? I would imagine that. Yeah. I would imagine it's like, you know why? Cause it's your kid. So it's still narcissistic. You're not doing it, but my proxy, which are my, you're my child. So therefore I'm responsible somewhat. Do you remember yours, Justin? Well, I mean, you brought that up. Yeah. Cause it was funny just me sitting there and like kind of, um, observing and, and, uh, so we're on this upper deck and you could kind of watch all the kids like playing, interacting, do their thing out there, like all these trampolines and all this like cool stuff for them to climb on and jump and flip. And, uh, so me and Courtney just kind of sitting there and we're just kind of listening to all the other parents. So, and I, I catch like some of the other parents are like pointing like, do you see this kid out there doing all these flips? And he did this twist and like, and I look at it's Everett, you know, that's so sick. That's gotta be so cool. Yeah, it is. It was cool. Cause it was like, too, you saw, uh, some of the extreme athlete kind of coaches that are there. And they, like you said, they're practicing moves with, with snowboards or with, um, with skateboards. And, and so they do that in the big trampoline. And they also have parkour and they do crazy stuff. Oh wow. And so Everett was kind of watching them do like the crazy parkour stuff and he's kind of watching and he goes and he attempts it, kills it first time. And then they had this one, um, it was like a tower that you can climb up to. And it, it was probably like, like two stories high. And you, you jump off of there into this huge foam pit. And it's like, it's fucking terrifying. It's really high up there. And like, there's no kids going up of it. And, uh, there was some of the, some of the coaches there were like doing these jumps and, and, and flips off of it. And so he saw that. And so he climbs up and he looks and he's just kind of like crawling towards the edge, looking down. And he's like, oh, and I'm like, I elbow court. And I'm like, look, dude, he's going to do it. And he, he looks at it. And then he just, without even like standing all the way up, just gets up, jumps off. And I was like, oh, it freaked me out. Like it, that was one of those. I was like, wow, I wouldn't have the balls to do that. Like it's just like, it's another level. So yeah, it was, it was definitely that. And, um, I mean, Ethan too, on he, he's not maybe quite as fearless on that level, but he's, he's getting so sharp at all his moves. He does this one. It's like, um, I think they call it a Randy where, and he was practicing this and he was there with his friends. It was funny because he was like showing off and flexing quite a bit because his friend does like motocross. Yeah. And so he like brought him into his environment and he's like, oh, he's trampolines. Let me show you. Yeah, you check this out. And so he jumps and he, he like jumps and then spins and then flips and then lands in like the foam pit and like he's been practicing this. It looks sick. Oh yeah. And so he did that. I caught it on, on film, uh, but you can see his friends like, whoa, I can't wait to go to Hawaii, meet up with you guys because our, my daughter's 13, right? Your son's 13. That's when they try and act cool in front of each other. So I can't wait to see if you're, if you're so embarrassing. He tried to like act cool. He's in that phase. I'm going to love it, dude. I'm going to love it. Yeah. They're all trying to figure out like, uh, you know, who they are and whatnot. And like he's, he's trying to be cool guy right now. Cause it's the same age, you know, and she's a girl. So he's really like, oh, he'll try and impress. He's so flimsy. Yeah, he totally. Now, Andrew, you're too young. So you probably haven't seen this yet, have you? So nine and two are my kids. And my nine year old Gabriel, he's, he's like Justin's kids. He's definitely more fearless than I was, much more of an athlete than I was at his age. I'd say those are the biggest things that stand out to me. And, but you haven't seen him yet. Do something on the baseball diamond that you can't do still right now at like your age. No. And football, more specifically, that's the sport that he shines. Oh, really? Yeah. And I didn't really gain my confidence. Football 12 was like 14, 15, he's got there and he's like eight years old, so it's, it's just, you know, it's a proud to see it. That's so, that's going to be so cool. I, you know, I'd never crossed my mind until I saw that video that Justin did. I thought, oh, you know what, I know Justin's fucking ass can't do that. I mean, Ethan eats exotic foods and stuff. I was going to bring that up. What are you eating? Like he's like, he'll grab just like an oyster and just chewing it. I'm like, you don't chew it. Like, well, Ethan's like a crazy reader. I've seen him knock books out that are like, like he could probably knock a book out faster than I could for sure. Yeah. So I can't do that. What about you? Now you see, what are you doing? Well, about five years ago, her mom put her in golf. And so she was going to golf lessons. So one day I take her to the driving range and she had this beautiful swing. I mean, totally effortless. And I mean, I took up golf when I was in my early 20s and I was a hack for sure. And it's like, well, she has real talent here. I didn't know Brie could play golf. She doesn't. She doesn't. She was also, I put her in tennis, much better swing than mine. Yeah, she just doesn't want to do it. Oh, no, that's OK. This has got to be frustrating, too, as a parent. I couldn't imagine like, so this could have a beautiful like I couldn't imagine watching my son like be really good on the court, but then uninterested and uninterested to be like, oh, that's been Brie's story. So she has a real knack for like languages, good year for that. And maybe because I pushed her too hard. I mean, I had her in Chinese and she was doing Vietnamese and a bunch of different languages. And she is, you know, beautiful accent, everything, but she just has no interest. Yeah. Oh, man. I, you know, you get, you know, as a man, obviously you're competitive, right? But with your own kids, it's different. Like I'd be competitive, but you're happy when they'd be. Yeah, no, I didn't. I didn't think that. I mean, I had to ask it because who knows. Maybe it maybe does drop some insecurity for some people. Like if, I mean, I don't know, maybe there are some parents that really wish that they were able to do that. And they see their kid and there's a little bit of insecurity, but for me, it would be a sense of pride. It would never. Yeah. I remember the first time I beat my dad at wrestling. That was hard for me, not for him. He was so happy. Yeah. I was 18 and I caught him in a submission and he tapped out, which I'd never been able to do before. And he was so like, he was beaming and I was so sad. Your hero. You just beat your hero. Yeah, exactly. Like I beat Superman. Totally. My dad's like, you know, oh man, that's a good time. That's funny. I know. Speaking of family stuff, dude, I gotta tell you guys, it's so weird. I have this weird observation. I love you guys' opinions on it. So, you know, my grandfather recently passed away. I went to my mom's house last night. My grandma was there and she's holding like this little like silk bag and she goes, your grandfather wanted you to have this. So they're at the house like cleaning stuff out. So she gave me or he left me. He told her when he dies, he wants me to have his pinky ring. So he's got like this gold pinky ring with like diamonds on it. And I it's loose on my middle finger and it fit snug on his pinky ring on his pinky. Is it just me or these old school guys? Their fingers are just because my dad's like that, too. Well, so I like muscular, like that's working with your hands today. That's working with your hands for sure. It's got to be because then my son, I showed my son and he can fit like three of his fingers inside. Well, oh my God, we're it's going backwards. I know, we're getting skinny. Bro, it's pinky. I put it on my middle finger. It was like loose. Like what the what did they do? I guarantee it's got to be. My stepdad's like that, who was in construction this whole lot. Just yeah, calloused and thick and his handshake is so like naturally it's crazy. It's got to be. And he's not like a bear. He's not a buff dude at all. He's got forearms and hands is because of working with his hands for his entire life. I worked out my whole life, but it's not the same. It is not the same. No, I mean, you talk about all the time. That's the that's the hack on the frequency thing, right? Like you could lift weights hard seven days a week for one hour. Those guys are working eight hours a day with their hands always for their whole life. More, more than eight hours a day. Right, right. So for sure. Yeah, because she gave it to me and I put it on. Now, will you wear it? I would wear it. You know, I would totally rock that. It's super gaudy. It's OK. Think of it. Yeah, but OK, OK, here's the thing. There's a difference between you going out and like buying yourself like a gold chain. This is like sal or something. No, I'm going to do something with it. I'll blink down. But having that's a that's like a really cool thing that's been passed out. It is. And so to me, that's something that I would wear, even though I wouldn't probably buy a gaudy ring like that for myself, but I would wear that because I think about sizing it and wearing it on my pinky. That are like a necklace, Sal. That's the other thing else. Yeah, it might be the move. Yeah, just wear it on a necklace like a cool necklace. Because I mean, I saw and I, you know, got me all emotional because I knew I used to wear it all the time. He left stuff to my brother or my other cousin and he had a ring that said GV on it for his initials Giuseppe Visconti. That's my cousin's name. So he got that. Oh, yeah. But yeah. So anyway, maybe I'll get it sized and put on my pinky or I think a necklace probably be the way to go. I mean, I would wear it. I would wear it on your pinky. I mean, you would. I should show you. I'll show you a picture of it. Yeah, I probably like it. Yeah, I told it. It's a boss move for sure. I had some of you guys that I thought was really interesting. So they did this, they did a survey on 20,000 millionaires, OK? 20,000 millionaires. Take a guess at the top five careers of millionaires are. Of millionaires? Yeah. Now, is it top net worth or income? Does it not let say? No, it didn't. It didn't specify. I imagine that it would be net worth. I mean, it was just 20,000 random. So you probably have both in there. I'm sure you have net worth. Does entrepreneur count or is it more specific than that? More specific than that. Yeah. So the top five careers of millionaires, over 20,000 million, random millionaires were asked. So randomly. So it could have been what you said. Doctors, lawyers, some medical field, something in finance, something in law. OK, lawyers, only one that you guys hit, that's on that. So you got guesses or if not, I'll list them off. And by the way, lawyer was number five. So it's the lowest one of the five. Engineering. These regular professions? Engineering is number one. Oh, engineers. Engineers is number one. Petroleum engineer? It didn't say specific. Oh, because then you could do software engineering. Sure, sure. So that would be in there. So engineer was number one. Attorney was five. Guest is for two, three and four. You won't guess. Accountants. Yeah. CPAs. CPAs number two. Good job, Doug. CPAs number two. You definitely going to get three. Egg farmer with the price of $10. I would hope investment advisors. No. So here's three and four. Three and four you probably won't get. Three is teacher. OK. No. Yes. You know, I can believe that because they don't make a lot of money and so they learn how to be very frugal with the money they do make. My friends, my friends that I have that are teachers. I have several friends in my group that are teachers. And I'll tell you what, they have some of the best money habits out of all my friends. So they've built good habits because they don't make a lot of money and they also, I think, they get good deals on house loans. They do a special deal. So if you get into being a teacher by 25 to 30 years old, by 30 you probably have bought a house. And so there's a good chance that that house is now worth. Property went up. Yeah, because there's a lot of millionaires in the Bay area that are net worth millionaires just because they bought their houses. Yeah. And this wasn't like one or the other wasn't like income versus that. And so it was random. So I'm sure you got a little bit of a mix of both. But I still thought that was interesting that a teacher would be in the top. What's the other one? Do we see the last one? Fourth was management. So it goes number one engineer, number two CPA, number three teacher, number four management and number five attorney. Interesting. Isn't that? Yeah, because it's funny. You don't see financial planner in there. Right. Katrina guess like a day trader or a stockbroker or like in those morning. I wonder what that reminds me of is we talked a little bit about the drug world, so like that fast money comes in and out. So people that in professions and this is on both the black market and regular is you get used to making so much you tend to spend like that too. Well, this is like what pro athletes go bankrupt. That's right like that. Right. Yeah, because I would like to see something that shows net worth versus income. That's a big difference. Like my parents who, you know, not very much education, poor immigrants on paper or millionaires because they bought their house in San Jose, you know, 30 years ago. Yeah. But, you know, but they never made nor near anything like that. You know, the part though that what I like about that though is what this highlights is that, you know, anybody in any profession, even as well, everybody knows teachers are underpaid. It's probably the number one choice if you say, what profession is underpaid? Everybody say teacher. So the most underpaid profession that everybody would agree on is top three in millionaires. So that it's not, getting financial freedom is not necessarily attached to your income like as many people would think it is. In fact, I mean. No, it's actually quite rare. It's actually quite rare. You know, along those lines, I had done a post and I had people commenting on that post and it was something along the lines of like having kids or whatever and people like, oh, it's too expensive these days. Everything's so expensive, it was so easy when my grandparents were trying to make it or whatever. That's so false. It's so wrong. The, we don't compare apples to apples when we look at, you know, past generations to now. If you compare apples to apples, if you live the way your grandparents live, in other words, you have one car, you don't have a TV, you don't have a microwave, you don't eat out, you do all those expenses, you don't have your cell phone, you are, it's easier today than it was back then. The difference is today we have so much stuff that we think is essential, that's necessary, that we spend money on. And so we think it's so expensive. It is expensive because you have a bunch of shit that you pay for where your grandparents didn't have that stuff. Like they didn't eat out, they had one car. My parents had one car while I was a kid forever. They didn't have tons of TV's in every bedroom. They didn't have 10 streaming services. They didn't have any of that stuff. So if you actually do the math, it's less expensive today, far less expensive today than it was in previous generations. The difference is we just have a bunch of shit. Isn't that always been the case though? I mean, that's been the, I mean, you go back 40 years, the 40 year, people 40 years ago would have said that about 40 years prior to that. I mean, just what happens, we continue to innovate. Yeah, we innovate and we add more and then we want more and it's just like, I mean. Become consumers. Yeah, this is kind of a weird transition to that but it relates on some level. I just found out and you guys might even be aware of this already, but there's like this whole underground society that lives underneath Las Vegas. Wait, did I show you this or did I look at this separately? You might have seen the video that was kind of going around that was like. Have you heard of this? No. What do they call them? So the mole people. Yeah. What? Like literally they live underground? Bro. It's weird. So there's all this uncharted septic or sewer tunnels. Like miles and miles and miles of tunnels. They have like a king and everything they've nominated. No. Yeah. Yes. A lot of them haven't even been to the surface. They just stay down there and they live down there. Okay, so look at this, mole people, look at that. It's a thousand, estimated a thousand people find shelter in the storm drains underneath the city. So what Justin said, I also read that there's some people that have never seen the light of day, born, raised their whole lives underground. Yeah. So there was a guy that had a head camera on and he was riding his bike through these tunnels. And there was someone commenting who's like, this guy's stupid. He should not be doing this. It's very dangerous. And he's riding and at first it just looks like tunnels. And then you see graffiti on the wall and writing on the wall basically like, hey, don't go down here. Yeah. And he kept going, kept going. And then you run back. You run into these weird societies and cities of people living underground. That's so weird, dude. I was looking the same thing this weekend. I know, bro. It reminds me, what movie was that with Sylvester Stallone where he was like, was Judge Dredd? Yeah. Yeah, it was one of those. Demotion Man? Yeah, well, apparently this is a real thing. Like people are like, have made an entire like community. They have a government down there. They have a guy who runs the whole show. Really? Yeah. Someone's gonna do like a documentary on it. So bizarre. Well, so there's stories of people who went down. Like they say you go down there, you don't come out unless if they, if you're not a part of society. Yeah. Don't go down there. You might find out if you're like a journalist. What? Yeah, dude. What? That's creepy, right? I'd never heard of that. Is that creepy? Yeah, I know. I just found out about it. What if they evolved like over time? Now they have the obvious to come out. Someone has to come out and bring food in and out. Yeah, I'm sure they have a runner. Yeah. They gotta have it goes up at night or whatever and goes get sewered. Do you think DoorDash delivers down there? No. Man. Just drop it like in the sewer drain. What's your address? Yeah. It's like the Ninja Turtles, dude. Right? Yeah. Aren't they coming out in the Ninja Turtles? Are they? Yeah, some kind of animation. I think Seth Rogen's doing it. And apparently now they're given April assumed Ninja powers. Why? Why? Just cuz. You know, like, she's got to change the story. She was a reporter. Now she's a ninja. Are they going to have Casey Jones in there? I hope so. Remember Casey Jones? He was great. I liked Casey Jones. Yeah, he had the hockey stick or whatever. Yeah. He was a badass, dude. Ninja Turtles plays. There's a movie from 1956 called The Mole People. That's not about them. That's just about. No, no. But. Oh. I was like, what? They've been in there since the 50s? Whoa, look. They look like moles. It's like a B movie from the 1950s. Holy shit. The Mole People are attacking. Rory. I can't wait for the Ninja Turtles. I was a big fan. I was a big fan. I was a big fan. All right, hold on a second. Who was your favorite Ninja Turtle? I mean, yes. Yes, for sure. You'll be wrong on me. People guessed, you guessed I think before. Leonardo for you. Rough face, dude. Oh, wow. You're Michelangelo. Yeah, I was making a hint. I was probably your favorite. Donatello. That was mine. Yeah, I was Donatello. Really? You like Donatello? He was a tech smart one. I thought he was like a Leonardo. Yeah. I like. Actually, you're Leonardo. You're Donatello. So as an older, as an adult now, I would probably identify more of Leonardo guy. But yeah, I love Donatello. Do you know why I like Donatello? Doug Splinter, obviously. Yeah, he is. I like this. I like this chill personality. That's why. Yeah, he's laid back. He was laid back. The other guys were like high strung to me. Oh, yeah. Right? That's true. Raphael was off the charts. Raphael was annoying. Yeah, he was like, yeah. My plan was like the ditzy, the ditzy one. Pizza. Yeah. Leonardo was like the leader and stuff like that. Like I get that. But Donatello to me was just the laid back smart guy. So I like Donatello because on the Nintendo, when you played. Oh, the boast half was great. Yeah, and you played Ninja Jail. That probably helped, too. He had the longest weapon. Yeah, yeah, yeah. So he had the longest range. And they all had the same damage creating power. So it was dumb. Why would you pick anybody? I thought I was sucked being Raphael. No, Michelangelo, because like you got nunchucks. Sure has nunchucks. What the fuck? Like you got to get like, yeah, real close to be effective. Hey, did I ever tell you guys? I don't think I ever said the story. I had a buddy who knew how to use nunchucks. Like he learned them, you know, because he was in martial arts. Yeah. And he had them in his car. And I asked him. I said, this is what it was like. I was like 19. I'm like, I'm like, if you ever get out of your car. This is so overrated. Bro. Sorry, I'm going to say it. Yeah, hey, he told me stories. If someone got out of a car and was using them to do it. And they just had them. I'd be like, I'll just kick a rock and I'll throw it at his head. Wow. You know how to use them. I don't know. Yeah. So if you have your own pair of nunchucks. Yeah. OK. Yeah, but like they're doing dance moves with it just to show you how to use it. And you drive with them. I don't know. Dude, I'd be a little heads of tip. He told me stories, bro. He goes, it's kind of like cauliflower here. You know what I'm saying? I'd be like, yeah, it'd be a little reserved. He said he's like he's never gotten a fight because when he's gotten out of his car with the nunchucks and he does a few of the guys like, I don't want none of this, dude. Yeah, what are the or came out? What was the three pronged sword thing that? Oh, the scythe. Yeah, yeah. Someone come out with one of those things. Have you guys ever been dumb, too? Have you ever? Hold on, bro, stop. You don't need to talk about it. Scythe, dude. Have you ever handled one? Give me a big old container. Aren't they made to fit so you can almost have like a punch? Like where it fits like to where you run the blade like this and then you can hold around it like that? God, I used to be all into this stuff, obviously. Do you know, have you ever held a scythe? Do you know what a scythe is? Yes. Yeah, it's not a knife. No, I know, but it's like it's like metal batons. No, they're not swords. A long metal. It's like a has like two prongs like this and like one long. Yeah, and they'll they'll hit you with it. It's like a baton. It's not like they hit you with it. Yeah, they obviously use it wrong in Ninja Turtles. I mean, that's my only point of reference. Well, they are Ninja Turtles. So I mean, the whole thing is kind of fake. Yeah, what? Turtles that fight. This is too much for me. No, but they'll I've been on it. You know, I've been on a kick actually with Max. So like when we watch cartoons together, I make him watch all the like the 80s and 90s like commercials. I was going through cartoons. Yeah, I was going down the rabbit hole and like on YouTube and stuff like that because you can still find them. So I can watch all these and it just brings back memories. Like I remember. Yeah. Like I remember like. You're a showman. You have to. When you can even. You know, I wasn't a big he-man guy. What? Yeah, small face, very small face. I was a lot more like homoerotic than I remember. Oh, come on. It is so. Have you watched it as an adult? No, it's it's it's definitely. This definitely is the power of Chris. Yeah, it's definitely like the way he dresses everything. I thought he was like. And when he's Adam, he's got the tight shirt on. And he's got the little loincloth and come on. And he rides like, you know, a panther or whatever. A cat, you know, it's a lot less tough than I thought. Hey, did you did you finally finish watching? Did you watch the show that him and I were talking about last? The plain one? Yes. I haven't watched it. I haven't seen it all. Flight 370. So we could talk about this. Dude, the Malaysian flight. It it it it. That was like one of the craziest documentaries I've ever seen. The Sasquatch is the one that took over. I mean, it might as well be like they they left us with no resolve. Bro, has it ever happened where we have two hundred something people from a commercial flight disappear and you never we never find them in 20 years later? Your ease have gone in so many directions. It's it's insane. So what I heard was is there was a cargo on the plane that there was something like that they didn't know about. Yes. And that they think that someone hijacked the cargo. Like episode three. Yeah. So they get into that. But like, yeah, to me, OK, so if you get through and I mean, they kind of went through a lot of different options of like, OK, so so one of the biggest pieces of evidence and I think this was in the first episode, but they were kind of going over that somebody had actually was was trying to call them from so they'd lost them off radar and somebody actually from their cell phone was trying to call him, but they missed the call. Now, also, the the family members were trying to connect and call with them and their phone was just kept ringing for a while. So they were trying to like ask the authorities, can we trace these calls? And they go, we don't have the technology to do that. Bullshit. Weird. Like that, to me, it was like, OK, something is being covered up. Something is fraudulent. Like there's no way because if you go through all of this stuff and the theories of it like, oh, they must have like taken this like new course and then gone more towards the, you know, down south and in that open ocean. It was like it just got wild. Weird, weird, speaking of planes and stuff, my son was just in New York City with he went up there with his one of his groups in high school or whatever. He went to the 9-Eleven. Oh, that's amazing. I hear, dude, bro. He was telling me that I got this will be so hard to see. I guess at the memorial, you can hear. Yes, you can put the headphones on and listen to the phone calls and everything. I hear it's like crazy. Oh, dude, that would be. That's what he said. Yeah, he said it was because, you know, he was born after that happened, right? Yeah. He was telling me about it. And I'm like, was it great? And he goes, dude, it was it was very heavy and emotional. He's like, you're listening to these people calling, honey, I love you. I'm not going to, you know, whatever or there was one firefighter that went up. And I guess there were like 40 voice mails left on his phone from family and friends, from people wishing him well. Hope you're safe. I'm praying for you, whatever. And of course, he never made it. Yeah, crazy. Yeah, I don't know if I could do that. Oh, that's so I hear it's a beautiful memorial. That's what he said. Yeah, it's supposed to be absolutely beautiful. And then it's like super powerful. Oh, you can't go there and not get emotional. It's crazy. All right, I'm going to take a left here and talk about this very interesting study that just came out on atherosclerosis and endurance athletes. I'm going to, I'm going to read to you kind of what they found in one of these. It's pretty weird and wild, although I have some theories and I think this will spark good conversation. So the title of the story was lifelong endurance exercise and coronary, coronary, excuse me, atherosclerosis. So what they found, this is a prospective observational cohort study of lifelong endurance athletes, late onset athletes and healthy and active, but non-athletic men. So what they found was that lifelong athletics was associated with more coronary plaques, including more non-calcified plaques in proximal coronary segments. So in other words, they had more plaques in their arteries than people who weren't endurance athletes. Wow. Now, here's the thing. I mean, I have theories on that. Well, here's the thing, before you continue, because I thought, I know where you're going. I thought to myself, like, I wonder if they just over-train the shit at themselves, cause lots of inflammation and stuff like that. The inflammation was probably hard. But here's the deal. They did not connect it to coronary, coronary events. It was just the plaques. So they didn't show, they didn't show or they look at it. They didn't address any of these events. So there's two parts of this that I'd like to look deeper in. One is, A, were they actually getting more heart attacks and more events? If that's the case, then I would lean towards the over-training, beat yourself up. Hardcore athletics does not improve longevity. We've talked about this many times in the podcast. There's a way to exercise and eat for longevity. There's a way to exercise and eat for high performance. They're both, there's a little crossover, but they're both not the same thing. I mean, I have some other theories around it, too. So I actually avoid talking about this because, one, it's super sensitive. Two, I'm not that athlete, so it's not like I'm picking on myself. You hear me criticize bodybuilding a lot because I can. I've been in the sport. It's like criticizing myself, so I don't feel, I feel okay about that. I don't come over and trample over endurance athletes, but in my experience of training, lots of endurance athletes, they have some of the poor relationships with food just like bodybuilders do. Many of them have to have a race in order to get themselves, and they use these crazy endurance- To burn it off. To burn off, and they binge restrict, and they have, a lot of them have eating disorders, so there's a lot of dysfunctional eating that happens in that cohort of people, just like there is in body. That doesn't mean there's not an overginalization that all of them, I know there's except, just like in bodybuilding, there's some people that have good relationships with their excellent food, but I would make the case that there is a greater percentage of people that fall in that category just like they're in bodybuilding than the general population. Yeah, I've had the same experience, and they're very likely to over-train. The clients that I trained that did lots of endurance races, almost all of them were chronically over-trained, and all of them showed signs of over-training, like weathered, accelerated aging, joint problems, stuff like that. Now, here's the other side of it though. Let's say they go in and they say, okay, there are no increased coronary events, but they have more plaque. This kind of confirms what they found in other studies where having plaques isn't necessarily mean you have poor heart health because they find them in healthy people as well. So it doesn't necessarily mean, it's more complicated, I think, than what they may be showing. Yeah, I've always wanted a bit more clarity on what actually creates these deposits and this plaque and is it more of mineral? Basically, what in your diet specifically contributes to it the most? Because two- And is it unique to the individual? Yeah, exactly. There's genetic predispositions towards more production of it because I've had theories too because my grandpa was diagnosed with having, he had a heart attack and he had, I mean, they noticed plaque there as well, and he didn't have the greatest diet, but it wasn't that terrible. And there was a lot of saturated fats in his diet, so they tried to immediately attribute it to that. But he was also worked for this plant that was responsible for insecticides and did a lot of chemicals and all that kind of stuff. And so based off of what my experience with a lot of these factors all kind of contributing towards some kind of epigenetic trigger that responds, I don't know, like what is it? Like is it environmental toxins or there? So, this is obviously out of my lane, okay? But just from what I've read that the one of the theories, and I think I like this one the most just off of what I've read and researched myself is that when you have some damage or inflammation, which can be caused by a lot of different things, can be caused by illness, can be caused by lots of stress, lack of sleep, poor diet, et cetera, that the way that the body tries to strengthen these arteries, the walls of these arteries, which start to become inflamed and can potentially become damages result, is it patches the walls of the arteries with these plaques which are made up of cholesterol, which is why they say, oh, reduced cholesterol, that'll help with this particular thing, which hasn't necessarily been proven. There may be some benefit in people who've already had a heart attack, but people who haven't, this really hasn't been shown to be the case. Again, I'm speaking out of my wheelhouse, so I may be incorrect, but I think I like that. And then if the plaques get big enough, then those can rupture and cause a stroke or block blood flow. So, and this can happen from, you can lead an extremely stressful life, have a great diet and exercise, but you can cause this inflammation to happen just from that. So, I think it's much more, in fact, Adam, you sent a study from Harvard that talked a little bit. It was an 85 year, it was an 85 year long study. Yeah, 85 year old study from Harvard. That one of the most important factors for longevity and just overall health. Not exercise, not diet. Having good relationships. And like the other study, there was another study that showed that having poor relationships was like smoking, was like 10 or 15 cigarettes a day. I remember that one, yeah. It's like having good relationships is probably the most important thing you can do as a human, probably. And it's not- Also, you know, it's, you know- It's so overlooked. Yes. It's, you know, you'll have to unpack some of that too though, right? Cause I would make the case that somebody who has really good relationships with other people probably has a better relationship with loving themselves. And part of that would be taking care of themselves, right? Not abusing food and not using it like a drug like many people do. 100%. Taking care of yourself by walking and exercising. So even though exercising by itself or that in eating correctly doesn't rate as high, I would make the case that people who have really good relationships with others love themselves and part of that process is not abusing- There's even more to that, Adam, because I agree with you. I don't think there's, I think there's partly, there's a magic to having good relationships because we're such social creatures. But the downstream effects on our behaviors are so profound. For example, when I went to Yellowstone, what state was that that you go into usually to, is it Montana? Montana, yeah. Montana. Well, Montana has one of the highest suicide rates. Yeah. Do you know why they say? Because it's one of the most isolated where people live by themselves, far away from other people. And that's a risk factor for suicide is not having people around you. Why? Because when you're sad depressed, they can't step in and help you. Nobody's going to, you know- Talk your way through it. Yes. So having good relationships, you're probably going to have people you care about. You're going to want to care about yourself more. People are going to step in and be like, hey man, you know, like you're drinking too much. Or hey, you should probably do this or hey, what's going on? It gets you up out of bed. It makes you do things. So I think it's like good relationships contributes to everything else, including exercise, diet, sleep, and other behaviors. So 100%. Yeah, external feedback. Like you said, like having somebody there to just keep you accountable on some level, you know, because we, when it's all on your own shoulders at that point, it's like- I mean, to that point, I mean, how important it is after what we just went through the last, you know, two, three years of isolation and disconnecting and transforming into this, you know, work away from home and zooming everybody. Like how important it's going to be to get back into socializing and being in person. And you know what's hard about that is when you feel sad and lonely, you want- It's the last thing you want to do. You want to see people less. It's a positive feedback loop or should I say negative feedback loop where you want to do it less. Arthur Brooks says, force yourself to talk to people when you feel that way. It's exactly what you need to do. What does that say there? Oh, Wyoming. Yeah, so 96% of Yellowstone is in Wyoming, only 3% in Montana. What's up, Bozeman? Where's Bozeman? Montana. Okay, that's where I was where they said that. Oh, you were in Bozeman? Yeah, I went to- I've looked at property out there before. It looks like a beautiful town. Gorgeous. Yeah. You know what was crazy over there? We're in Bozeman. First of all, Yellowstone's spectacular. People are so friendly. It was great, right? We're in Bozeman and there was a, I think I told you guys, there was like a shop and it's like a gun range, guns. And I looked at my wife and I'm like, dude, we're not in California anymore. I bet you it's going to be rad in there. Let's go in. We walk in, I swear to God. That's true. And you're like a rocket launcher? You want to try this rocket launcher? Bro, we walk in on the wall. Dude, Gatling guns, yes. On the wall, there's like 50 different guns, stuff you see in video games. And I'm like, what is that? And I'm like, can I shoot that? And the guy's like, oh yeah. Just pick a gun, 20 bucks, buy the ammo, go around the corner and I'm like, that's it? He's like, yeah, I'm like, oh, okay. I'm like, I'll take that. What is that? Israeli whatever and do this and this is awesome. Yeah, totally different. I know that Doug's never a big fan of when we get into politics at all, but I can't help them. I'm curious and I want to hear your opinion and I want to hear it on air because you tend to call some of this stuff earlier. And you also have the ability, I think, to read between the lines. I think a lot of people get played by the news and get the knee-jerk reaction. What is your opinion? What is the move? What is going on with this whole take down Trump with arresting him? I think the initial thing is that people think like the right is up in arms right now, like, oh, I can't believe this. And they're like, this is gonna rally all of us together and this is what's gonna help Trump win the election. I think I heard you say that this is what they want. So explain your theory on what the move and play is here and what's really going on in your opinion. The left plays politics much more effectively than the right. They're actually very smart and cunning. They did this in the midterm elections. So what they did in the midterm elections is they, and there's evidence of this, there's clear evidence, where they tried to prop up the pro-Trump supporters on the right, because they knew they could beat them. So if Trump, to give you an example, if the left keeps putting, and Trump's got a huge ego, this is his biggest downfall, right? This is massive ego. And if you keep poking at him, fucking with him, he's gonna try and run. And if he runs, he has a good chance of winning the primaries. He has a very strong following among the Republican base. He will never win a general election again. The odds of him winning general election are very small, but he'll win the primary. So the left, my opinion is they want him to be in the news. They want to poke at him. They want him to win the primaries because they know they could beat him in the general because they are weak right now. I think the left, Biden is... Because then it gets still run on anybody but Trump. That's right. That's still something that will deter people from... Well, and I think... He'll win 40% always. I think seeing Joe Biden as a president is a perfect example. I know very little people that even voted for him like him. It was like, he's not Trump. That's right. So the fact that... Might as well put an inflatable doll right there. Right, same thing. He's obviously senile, so obviously clear. Will he run? Maybe they'll have him primary or they'll have somebody else take over. But they don't have a strong roster. But they know if they get Trump to win the primary, they got a good chance of winning because in the general, he's like toxic. He's just... I mean, Trump's had a big mouth, says a lot of stupid shit. And he rallies his people, but what he does even better on accident is he rallies people against them. And so... So you think that, yeah, they're just trying to embolden that base and then... DeSantis was a real threat in terms of like, you know, getting rational people in the middle and whatnot to kind of come in and vote. And so this is a way to kind of get rid of that. Their best chance for the left is that Trump is the guy that wins the primary. That's their best chance. If he wins the primary, really good chance of winning. If it's somebody else, there's that guy Vivek, I don't remember his last name. He's... Oh, right, him too, yeah. Yeah, he's pretty exceptional. There's DeSantis. The left doesn't have much. Just talk of him like Gavin Newsom. Although Newsom, against Trump he would win because he seems like he's like calm, rational, whatever. Well, I think your point is true. I think anybody against Trump wins. I really do. I think maybe just not Hillary. That's it. I mean, anybody else? I think anybody... He's the only person people hate more than Trump. Yeah, like literally. I think anybody else beats Trump. Yeah. It's a smart strategy. Again, they did it in the midterms where they looked at their opponents. It's like, imagine if you were a fighter and there were like three guys that you could potentially fight, they all had to get votes to who decide. And you know, like, oh, there's two guys I can't beat. There's one guy for sure can beat. And you come out with a strategy to make sure that that guy gets the most votes so that you can get in the ring and kick his ass for sure. That's what they're playing. And it could backfire, of course. If somehow they... Oh, it could, but not likely. No, it worked for them in the midterms. It was supposed to be this huge red wave that didn't happen. And that's one of the reasons... I don't know too many people that after all of this, even the people that have admitted they hated Biden and, oh, Biden was bad. I still don't hear that same person go, I wish I would have voted for Trump. They just say like, Biden sucks. Biden was terrible. They'll admit that their vote for Biden, that sucks, that that's what they got. But I never hear them go, man, if I could do it all over again, I would have voted for Trump. I don't know if anybody that says that. Because what the right could do to win if they had the right candidate is all they have to do is point to the pandemic and they could easily, easily put the response to the pandemic squarely on the left. Even though they both were kind of responsible, it was the left that really pushed all those crazy policies. So I would use that. I would run that. I would run ads. I would show all that. Economy you could blame on them. Not that it's that. The left will pin it on Trump though with like ushering forward the vaccine. That's right. And so they'll have that. That's right. But yeah. The economy, not that it's the left's fault, both parties are 100% to blame for that. But whoever's holding the bag is usually the one that gets. That's right. It's a pop potato. You can blame Ukraine. Ukraine is very unpopular. You could pin that on the left. But what they're gonna do is if they get, if Trump gets up there, all they gotta do is poke it as ego and it's like keep poking him. He's gonna say something stupid. You know what I mean? And he will. He'll say something dumb and get himself. That's what I think. I think they're gonna get him in handcuffs. There'll be a bunch of videos on this stuff like it's gonna rally his 40% of pissed off people and then forget it, man. People see, we'll end up seeing what happens. Politics is nasty, dude. It's just dirty all the way across. A lot of money goes into knowing how to manipulate people. They're brilliant. Rational people don't want anything to do with it. Super, super brilliant at that anyway. And it's been happening forever too. It's just, I think it's just, that's what I think it's no more corrupt today than it was even 40, 50 years ago. I think we're just more aware of it now. We know the tricks. Yeah, I don't think we were quite aware of it back in the 50s and 60s and stuff like that. I think that it was just as corrupt back then. You ever hear about the files the FBI had on celebrities, Martin Luther King? So you're bringing up exactly what I'm watching. Do you guys watch the, it's a MGM, which is Epic's streaming service. It's got the, I literally bought Payfort for one show. That's really good. And it's, I forget the name of the main actor. Doug can help me with it is, but it's about Bumpy Johnson. And so, and his relationship with Malcolm X and like how the CIA and FBI were like. Is that the one that forced Whitaker? Yes, forced Whitaker. Thank you. Really good. Really, really good. And it's, it's, you know, it's not, it's not true, but it's based on a lot of true events and things that happen. And so they use kind of old clips every once in a while inside it. People, a lot of people don't know this. Martin Luther King's family won a civil lawsuit. They proved in court that the government killed Martin Luther King. Nobody knows this. Look it up. They won a civil lawsuit against the government. Conveniently throw that information out and trust the government implicitly. Did you know that they tried to blackmail him? This is also true. He had an affair. Martin Luther King had an affair on his wife. The FBI had evidence of this, sent it to him and said, if you don't stop, you don't stop doing what you're doing. We're going to reveal this to everybody. And he came out and told his wife and then they didn't have that, they didn't have that anymore. So they, this is, yeah, it's been like this for a long time. Well, so the, and this show, the show is where it's at in the season is where Malcolm X is traveling around the world and like getting more popular and more popular and more popular and the CIA and FBI are like extremely concerned and where, and it shows kind of, and of course this is not a real movie, but you can't help but think like, I bet that shit went down just like that shit where the government was using like, yeah, we're using like drug dealers and underground people and helping them out sell drugs. So they would do things illegally for them and knock people off and potentially try and kill Malcolm X and just a lot of shit like that. It's gonna be interesting to see what comes out later on after the last few years of shenanigans, you know, like what we find out. Nothing. We won't find out. I mean, 10 years from now? No, it's 50. Isn't it 50 they can lock shit up for? They'll keep, they'll keep. You know what they do, bro? It's 40 or 50 years, right? Listen, let me ask you, none of these tactics went away just so you know. Let me ask you guys a question. Do you guys really want all that crazy shit to come out? Do you really want? I don't think it matters. Just like what you just said right now, but the fact about Martin Luther King, it's not like you can't Google that and find that out right now. They just bury it. It probably came out at the same time. What happens, there has to be a time frame where, I mean, and we see, you see people use this. Yeah, cause JFK, shit came out on that. Yeah, and people, aliens came. We didn't care. Fucking UFOs came, we didn't care. Like after a certain amount of time, something passes, people just, they move on from it. Yeah, there it is right there. I told you, U.S. government found guilty. Conspiracy and assassinate. Dr. Martin Luther King fucked up. So wild, dude. I have something extra on this story. What is it? So after they got the witness testimonies, the King family who filed the civil suit was awarded $100, which they donated to charity. $100? Why did they get so little? I don't know. I'm trying to find out exactly why, but. Well, probably the castle. Everyone finding it's the same thing. Maybe there was not a lot of money involved in it, right? Or maybe there was a deal that they said. Yeah, like. We'll give you $100 of the major mouth shut. No, no, we'll give you like millions of dollars if you keep your mouth shut, or you could tell everybody. Oh, oh, got it. Why would that even? That's the thing. So here's the deal. If something is shown to be too much of a threat to national security, they'll keep it silent. They've done this. So they bring things to the Supreme Court. Supreme Court says, sorry, we can't reveal this. This will destroy, you know. Yeah, they have it recently. It just, yeah, they have it recently. Yeah. So I don't, I mean, I don't know if we'd want something. I mean, could you imagine if stuff came out? And they're like, oh, by the way. If stuff came out why we're currently in the middle of it, it would cause chaos. But once a certain amount of time passes, I feel like we're funny like that. You're probably right. Gulf of Tonkin, which is what got us into Vietnam, that came out much later. Never happened, guys. Sorry, we made the up. Yeah, and then it's almost like we don't care after a while. It's like, we forget. We so easily forget that, which is also why I think it's crazy when other stuff resurvices and we are so quick to like trust the government. It's like their track record's not so good, you know? Not at all. Yeah, but we easily forget it. Or pharmaceutical companies, like Loops, all these lawsuits and all these like, yeah, crazy instances of cases. They have money that's unaccounted for it. That's actually part of the way they run. I think the CIA has a bunch of money. It's like billions. Yeah, that they. Like billions that like when they do. Doesn't count. Yeah, isn't the FBI the same thing too? I think there's like a, like a, well they had trillions of dollars. Yeah, the Pentagon that's unaccounted for. Yeah. Conveniently. This is for JFK. It was determined that local, state, and federal US government agencies and the mafia were all involved. Yeah, so that's what, so the. And the mafia. You guys would really like the, it's called, it's not called Bumpy Johnson. Maybe Duncan, look at the name of the actual show. It's such a good show. It's really, really good. But yeah, they talk, they show a lot of the relationship between like these big drug dealers and gangsters with and even the mafia and stuff with the CIA and FBI This is like when I had family members in Sicily who opened a business. I told you guys about this. They opened their business. It got too successful. The local, whatever chiefs went over to them and said, Hey, you guys need to shut down. You're, you're, you know, you're taking business away from these other people that, you know, our people. And they said, we're Americans. We don't, we're going to do what we want. Anyway, they came back. Their shop was destroyed. They had to redo it and go make a deal. And they remember talking to them. And I don't want to say too much because I don't want to call them out. But I remember talking to them and I was like, why don't you guys just move back? They're like, you guys pay taxes here. It's like that over there. It's like the same thing. I just do it to different people. Right. I can't argue. There it is. Godfather of Harlem. Oh, is that it? Have you not watched it yet, Doug? I haven't. I will though. Oh yeah. It's, it's one of my favorite shows on TV. It's on the third season now. Every season has been epic. Oh, I got to check it out. And they do, they pull, they have like little historical pieces in there. Malcolm X has a major part in the, in the whole, the whole series. And then you see like, everyone saw the new flashbacks of like black and white footage of what was going on. And then they'll tie it into the story and stuff. So obviously I know the whole thing is not completely true, but it does give you that feel that they pull a lot of, a lot of truth into it. Speaking of forgetting and trying to remember stuff, you know, there's compounds in Organifize Pure that help a lot. What? Trade transition right there. With memory. It really helps with memory. The lion's mane in the show. To help. Thank goodness. Build the synapses. Now, okay, so I haven't, so since through in the last minute. Yeah. No, seriously though, what I haven't done and I would, since you bring it up and we have a commercial today, maybe I'll mess with it today, is I haven't combined pure with the peptides that we're taking right now. Oh bro, you gotta throw everything together Adam. I haven't done. Have you not learned anything from me since the eight years we worked together? If something works and something else works, you combine it. Mix them all. Let's see what happens. So have you done the pure with the Dehexa? Dehexa or whatever we're taking. We're taking, Dehexa and Seamax. Seamax, yes. Dehexa and Seamax we're taking. I don't even know the names. Can't remember it. I know I can't. I lean on this guy. I can poison Adam. He'll never know. He'll never hear, take this out of him. That's what keeps our relationship all good, right? You can only push it so far. Adam's getting too smart. You're gonna take this. Take a note. Take a note. Yo, yeah, I mix it all time. Oh, you do. I take it all the time. I've done it with caffeine and I love it with caffeine. Oh, yeah. I also throw caffeine in there. Such a bad example for our audience. Bro, I'm literally like, if I wasn't into fitness, I'd be terrible, bro. Fitness keeps me alive. I tell you what. I'm like, what's the way I use supplements? Well, I'm sure people actually appreciate the transparency too though. I mean, I think that's, I mean, you've always been, you're the most consistent too. I mean, you're the person who I'll come to if I wanna know about something because like you remind me of, we've talked on the show before about Ben Greenfield. There's certain people that I don't care how much you can regurgitate the science about the product and you've memorized all the studies and like to sell it because I used to do that shit. I use that example on one of the last episodes. I can still sell you pyruvate lipotropic transport and fucking all that bullshit, right? So that doesn't impress me. What impresses with me is somebody who is so regimen and dialed about their workout, sleep, nutrition and so consistent that play with these products. Cause then I can, I can ask you an honest opinion and be like, you know, well, you know, you created wiggle room there. Yeah. And you've already, you've done the big rocks cause I already know that a good night or a bad night of sleep will affect your cognitive, your cognitive abilities, your ability to work out before way more than any of these things. So if you're not managing that consistently, I don't give a shit about you telling me like, oh, this pre-workout or oh, this supplement is so great. It's like, come on, you could have just had a great night's sleep last night and then tell me that. But somebody who does like, I appreciate that. No, Pure is a, you guys, since they came out with it, we use that pretty regularly. It's a very consistent, nice, healthy feeling and the longer you use it, the better it gets. Yeah, the more you use it. Non-stimulatory. All right, so today's shout out. A good friend of ours, Dr. Rusio. We've had him on the show. We haven't had him on the show in a long time, but he's a functional medicine practitioner, author. What was the book that he wrote? It was so good. Oh, Healthy Gut, Healthy You. One of the best books on gut health, but he's a great guy, I got a great page. His page on Instagram is drrusio, R-U-S-C-I-O-D-C. So his specialty is gut health, but he's a functional medicine practitioner. So he talks about all things health. Sleep, good sleep, contributes to mental health, fat loss, muscle building, improved hormone profiles. Check this out, there's one thing you can do to dramatically improve your sleep. That is control the temperature of your room and of your bed. Well, there's a company we work with called SleepMe. They have a device, they have several devices that go on your bed and that you can control the temperature with an app on your phone and it's regulated. In other words, you set the temperature and that's it all night long. Improve the quality of your sleep, enhance your body's ability to burn body fat, build muscle, and just make you feel overall better. It's a great product, it's a game-changing product. Go check them out. Go to sleep.me forward slash pump 30 and you can get 25% off any of their sleep systems if you go there. Again, sleep.me forward slash pump 30. All right, here comes the rest of the show. Our first caller is Nicholas from Colorado. Nicholas, what's happening, man? How can we help you? Well, not much. Again, thanks guys for taking time to answer my questions here and it's been great here. I stumbled on you guys about a couple of months ago and just kind of been watching you guys now and stop. Definitely enjoy the synergy you three bring together and kind of pushing to find a nice balance for a long and healthy life. Oh, thank you. Right on. I don't like either one of these guys. No. It's all fake. So kind of my, for my first question here, so I'm just going to read off my question here. So you guys can just ask me any background info as needed. But I'm currently a reverse dieting here and I'm about or actually currently in and moving into a D low week after finishing MAPS anabolic for the first time. And I'm kind of wondering, is this just a time to like to pause the diet at the kind of currently current calories that I'm in, even though I'm like not really gaining weight or very slight weight gain or continue to push the calories, no, I'm not sitting as strong as a muscle building signal. Okay. So you're, so this is during the D load week or in general? Yeah. Just a D low week or even like a hectic week here when I was, I kind of plan the D low week when I had travel for work for a week. So I was trying to just And it sounds that you're currently in a bulk. Is that right? Am I hearing that correctly? Reverse dieting it looks like. Okay. Correct. Yes. Yeah. That's going to be my second part of my question. So Nick, so here's what, here's the purpose and concept and value of a D load week. And we now have studies that actually show this that during a D load week, people actually see greater adaptations and strength and muscle growth. They come back and they perform at higher levels. Had they not taken the D load week? Now what could mitigate that or potentially negate some of that is if you were to go into a D load week and then cut your calories to try to compensate for the reduced energy burn, you don't want to do that because think about it this way, that enhanced recovering adaptation requires nutrients, requires calories. So going on a cut when it's only a week, right? You're only doing a week D load. Now, if you're like, Hey, I'm not going to work out for eight weeks, you know, two months or something. Then I would say, yeah, you know, then we probably want to start to scale the calories down because you'll start to gain some body fat. But what you don't want to do is if it's a week, you don't want to try to compensate by cutting calories because then you kind of kill the purpose of the D load week. In fact, and you don't have to do this, but I've seen great results doing this and I've seen this with clients as well, where they go into a week of a D load and they actually increase their calories to augment the recovering adaptation process. So I think you should keep everything the same. Go in your D load week, keep everything the same, come back to your workout and you'll see greater results doing it that way than it had you tried to cut your calories during that period of time. I think knowing that he's in a reverse diet makes a big difference on how I answer that too. So the fact that we're in the process of building your metabolism right now, that takes a higher priority for me. And so I would want to keep your calories the same or potentially bump like Sal's saying during that D load. Yeah, he's at 3400 calories, which is great. Yeah, let's pretend you've been doing this for years, you're at a very healthy place, you love where your calorie intake is and you're just taking a week off of D load. So I do this and I tend to scale back on the calories, but I'm not trying to make moves metabolically. I'm not really worried about gaining a bunch of muscle or strength. I'm just like, this is how I ebb and flow in my life. That's what I would do at that state in my journey. But if you're, if I'm in the middle of like trying to build my metabolism, which is actually where I'm currently at right now. And if let's say I were to do a D load week next week, I wouldn't cut calories. I'm trying to increase my calories right now. So it makes sense to maintain that. Yeah, so, you know, there's, if you cut your nutrients, your macronutrients, you cut your calories, you reduce the available nutrients and essentially you're reducing the building blocks that your body could potentially use for that recovery, for that adaptation. Now, to be clear, because I'm sure there's someone listening that's like, you know, gonna get a science nerd, like, well, it doesn't require that many calories and that kind of, you know, whatever. It's not so simple. It's not so black and white as, you know, it takes this many calories to burn this many pounds of muscle, et cetera. It's more like this. When you cut your calories, you are sending a signal to the body that says, we need to become more efficient with calories. We probably shouldn't build as much muscle. We probably shouldn't, we're not gonna perform as hard. So during that period of time, especially if you're like Adam said, you're reverse dieting, you're trying to build. And it's only a week, it's only seven days. I would keep you exactly the same. That'll maximize the whole process. All right, yeah, I was kind of figuring that was the case, but I just wanted to kind of see where you guys' thoughts were. Yeah, no problem. Are you, and this is an anabolic advanced, you're on? No, just regular anabolic right now. Okay, and you're just throwing in, where are you throwing these D-load weeks in, on average? So this was just at the end of the cycle. Like I said, it also kind of worked in when I had to travel for weeks. I was like, well, this is kind of perfect time to just kind of back off and then try to do the best I can in the hotel room. Which by the way, I love, that's how I like to program. In between programs. Yeah, because well, no, I can, life happens. Oh, right, right, right. Yeah, I mean, I think people sometimes are always asking us like this, like the science, like when is the best time to do a D-load week or when should I scale back on this or when should I do more body waking and pull back my intensity. And I'm like, well, you know, most people life kind of naturally throws it at you. You got a vacation come up, you got to travel for work. Like, hey, that's a good time for maybe to reset, kind of pull it back a little bit because you've been going hard and consistent. To me, that's the way to do it. Yeah. All right, great. I guess if you have time for the second question here. Sure, let's hear it. Yeah, so it's kind of more of my end goal here. So basically, I was kind of wondering how long to stay in this reverse diet. If my goals end up eating around 3000 calories a day after I cut from around 25% body fat, which I'm currently in, to my goal around 15 to 18% fat, body fat. I don't know if this is even realistic or not. So I was just gonna give you guys a thought of which way I should go or continue. How long have you been reverse dieting? It's basically the, so what, about 12 weeks here. When I started anabolic. What were your calories at when you started? About 2,900 calories. So you've gone up roughly 500 calories. In that period of time, have you gained any body fat? Have you gotten stronger? Like, what have you noticed? So basically the scale stayed about the same. There's about a, there's a caveat here. So I did start to take creatine for the first time since I started anabolic. So I've gained about three pounds from the end, from the beginning to the end. So, but the body fat on the scale stayed about the same. So most likely I've gained about the same kind of. Bro, keep going. A little bit of body fat, a little bit about a muscle. Yeah, I think you can get to 4000 calories. Honestly, the way I would go to determine when I come back the other way is when you're tired of eating. So that was kind of, that was the way I'd coach my clients is I'd say, hey, and they'd say like, well, how long are we going to keep doing this? And I'm like, listen, if your body fat ain't going up, you're getting stronger, you're eating more foods. You tell me when you're tired of eating. And when you get to a point where you're like, man, Adam, it's just tough to get 4000 calories and everything, perfect. This is a great time for us to cut back a little bit and go back to what feels comfortable. And then I feel like you'll kind of land in this like natural, you know, homeostasis where you're eating a comfortable amount of calories and you're leaning out and that's like the most beautiful place to be. Yeah, I guess that was not going to be my question. I just kind of keep going until I stop seeing things and just kind of lean out. Yep. There's really no timeline. No, no, you're right. And I think you'll probably get like around 4000 because if you're already at 3450 after 12 weeks, you know, and haven't gained any body fat, I think you'll probably land somewhere around 4000. And then from there, you'll probably want to cut. Yeah, because I was kind of like said, because like I don't want to keep counting calories. I've been yo-yo dieting for years and stuff. So like I finally want to just be able to kind of go off at the end, you know, be mindful and everything. But, you know, so, you know, I just know like around 3000 calories is kind of where I naturally stopped after, you know, I was tracking it a little bit before starting anabolic. So that's like, that's where I want to end up. So yeah, no, great job, man. Yeah, you're doing good. All right, it's great. Wonderful. Thanks for calling in. Thank you guys. You know, when I see posts on social media, I just saw one recently about like, you can't speed it, blah, blah, blah, blah. I hate that. I hate it when fitness influencers confuse the shit out of people. And I hate it when they use, like data is important. Okay, but data is not perfect because we don't have perfect studies. We don't have things, we often don't study things the right way. And it takes sometimes a long time to figure things out that people have known for a while already. And you talk to coaches, trainers, people who've worked in gym forever, can you speed up your metabolism? Yes, yes, yes, yes, yes. I've seen it many times. This guy literally bumped his calories, 500 calories, didn't gain any body fat. What does that tell you? His metabolism sped up. His body weight stays the same. He's eating more calories. He is burning more calories as a result of what he's doing as part of the signaling that he's telling his body. So, and it's not as easy as you're moving more, moving less type of deal. It doesn't work that way. It's way more complex than that. And again, this is one more example. And I've done this to people so many times. It's literally, it's dependable like clockwork. I know, I'm always mystified at like what their desired outcome is by putting out a message like that, you know? Cause it's to be more right. To sound smart. Yeah, exactly. Just to sound smart. Who are you really helping at the end of the day? And so even if it isn't like the right terminology or you have like a different way of presenting it, like it's still, the message is like, let's focus on it. You wanna hear something funny? Up until this is true, the 80s or 90s studies done on anabolic steroids literally said they do not build muscle. They said the weight gain is water. And they would actually make this argument. Meanwhile, athletes all over the world were taking them and breaking world records. And they're like, yeah, you keep saying that. Cause we're seeing great, you know, we know that this works out. Cool story nerd. Yeah, now data shows, of course. Now they have studies that show that does build muscle. But that's my point. I mean, you're gonna have studies that are gonna counter sometimes what lots and lots and lots of anecdotes and common knowledge sets. And basically what that says is we need more studies. We need better studies because we know this to be true. We see what's happening time and time again. Like I said, like clockwork, I can take somebody and I can make this happen. Now to the degree to how much I can make happen, that's a lot of that is up to the genetics of the individual and all that, but I can make it happen every single time. It's the unfortunate part of social media. I mean, I think social media has brought an amazing place for people to find knowledge and information and very easily access answers to great deep questions. The problem with it is that it gives everybody a platform and then it turns into this competitive, like who can get more clicks and views. It's like a big measuring contest. Yeah, and then it becomes who's more right and or who can say the most controversial thing and then back it up with the most research versus really thinking of the desired outcome to the point you were making, Justin. And so that's just obviously, it bothers me, but then I also recognize that this is what makes what we do great is that we have the ability to have this long form conversation and have dialogue around it. And I think that if there wasn't all those idiots out there that were saying stupid shit like this, we probably wouldn't have a podcast. Our next caller is Martin from California. Martin, what's happening? How can we help you? Hey, how's it going guys? Good, man. What's happening? Good, first things first. I just wanna say I appreciate being on the show today. It's an honor and a privilege to speak to three individuals of so many years of experience in the fitness industry. I'm truly grateful for your entertaining podcast. Every podcast I listened to has made me learn something new every day and also made me laugh at the same time, which I feel like is getting more rare in podcasts in the fitness industry today. So thank you so much for that. Thanks, Martin. Cool, thanks. Now for my question, my goal is to put on more muscle mass to my physique. I'm currently 18 years old and I've played competitive sports all my life. I recently just stopped playing basketball at a very high level, I would say. During high school, I was following Paul Faberitz's program for like speed and vertical. So I wasn't doing any upper body training. If anything, it was very minimal. Now that I've stopped playing basketball basically at a high level and reduced my cardio amount a lot, I still love to play basketball and other sports as well, very frequently. I would say all my life, I love to play sports and that was my first love. So I started to train like a bodybuilder for a couple of months now for my upper body, but I'm still a bit confused for my lower body days. I still want to be like explosive and agile, but at the same time, I still want to put on size. So I understand my goal is to increase size in like my whole physique, but I'm willing to take a longer approach because sports, like I said, is my favorite form of exercise. So what I have to transition, like would there be a disproportion in my physique if I still did like explosive stuff for my legs, like sprints, plyometrics and lightweight training versus doing the whole bodybuilder approach? No, that's one way you could do it, but let me ask you this, how often are you still playing sports? So right now, currently in tennis season, I'm playing every day like sometimes our matches can be like four or five hours of intense cardio. So a good amount, like pretty much every day. Okay. Well, look, here's what you do. Train like a bodybuilder once a week and then play your sports the rest of the week and you'll get all of what you're looking for. Okay. Yeah. Because yet with that much activity, if you start, if you do more than one day a week of strength training, you're going to compromise. It'll be too much. Yeah. And because you're 18, you've trained at a high level for a long time. You can tolerate a lot, but like I've said many times on the podcast, what's optimal and what you can tolerate are two different things. So you can get away with training in the gym a lot, but you're not going to build as much muscle as if you do it optimally. So I would go one day a week, full body workout, build strength, focus on the core lifts, you know, your bench presses, your rows, your overhead presses, your barbell squats, dead lifts, that kind of stuff. And then the rest of the week, play your sports and then as you build mass, and then make sure, here's the other part, make sure you eat enough calories, Martin. This is the biggest challenge. Stay fed. When I work with people your age, your activity level, it's like getting them to eat enough is a challenge because they skip meals and then when they do eat, they think, oh, I'm gonna eat this huge crazy fast food meal to make up for it and then they feel bloated and they can't eat anymore. So try to eat frequently, I would say every two or three hours, eat a nice protein, carbohydrate, healthy, fat meal, make sure your calories are up there. One day a week, full body workout and focus on the core strength lifts and then go play at five, six, seven days a week and whatever mass you put on, you'll learn how to coordinate with your athleticism because of the amount of sports that you're playing. Less is more and stay fed for sure. I mean, I don't know how long you've been listening to the podcast or not, but I've shared this. I mean, I remember going through this myself and I was playing basketball like five days a week plus I was training five to seven days a week and just I couldn't gain. I was strong, I looked all right, but I wanted to look more like a bodybuilder but I didn't want to give up my basketball. Then I was training too hard in the gym and I wasn't fed enough. Reducing the amount of lifting, increasing the calories and all of a sudden, boom, I jumped like 15 pounds. And here's the key to that, Adam. You got away with it. It wasn't like, oh my God, I can't sleep and I feel terrible, you get away with it. You're real resilient at that age. I mean, and that's the thing too. And this is what I dealt with with a lot of athletes. You know, when I was training them for football, even then just trying to gain overall size because they still wanted to be just as active and keep up like that kind of intensity and also like train like a bodybuilder simultaneously and when they're just like spinning their tires in mud at that point, like we weren't making a whole lot of progress in terms of overall size and muscle strength. And so yeah, so I fully agree. It's, you know, if that's what your parameters are right now and your focus and like sports are still gonna be a high priority, like this is how we're gonna wedge it in there in order to gain that kind of benefit at some point. I think it would be advantageous for you to take a season off and really focus on, you know, building, developing your overall body and physique if that's like more of a goal. So just consider that. I'll give you two pieces of advice, Martin, that I think will contribute more to muscle mass for you than anything else. And this is just because I know I've worked with people your age and I've worked with people like yourself who like to be quite active at your age. And I know what the challenge is that I always run into with, you know, guys in their late teens, early 20s. So here's a two piece of advice and I swear to God, if you do, you take what I say and you follow it religiously, you will see muscle pile on your body, okay? Two things, one, eat enough calories. Hit your protein targets and feed yourself consistently, not like four days a week and then three days a week, you know, whatever. No, every single day, make sure you eat enough. Here's the second one. Get eight hours of sleep every night. Go to bed at the same time. Every night, wake up at the same time every morning. Don't do the whole, I go to bed at 3 a.m. on Friday. I'm gonna try and sleep in and give myself jet lag type of deal. I'm telling you right now, I know maybe this is going on one ear to the other, but I'm telling you right now, if you get eight hours of sleep every single night and feed yourself, you're gonna grow like a weed. You're gonna grow so fast that people are gonna think you're taking anabolic steroids. If you don't do what I'm saying, I don't care what your workout looks like. I don't care anything else, you're not gonna see any progress. So do those two things and lift once a week. Watch what happens. Okay, thank you so much. I would add to that, like you were saying about the sleep. Sometimes I do go to bed very early, like for the earliest my age, sometimes I even go to bed like 10 p.m. at bed. Sometimes though, I do come in late from school. And so a lot of people have been telling me your stomach can't digest when you go to sleep. But the thing is I don't get enough calories during the day and dinner I eat the most. So that has been a struggle with me, just trying to eat as much calories and eating it at night time. Yeah, so that's not a huge issue unless you start to notice digestive issues. It becomes more of a challenge when you get older. But I will say this, the problem is, is you're getting behind the eight ball. In other words, the day gets away from you and they're like, oh my God, I need to hit 2,000 more calories. Try and make up for it. Martin, who makes your food? Do you make your food? Yeah, I meal prep everything. Okay, so I mean, the key here too, this was another big hack for me at this age, was making sure I get some good calories in before noon. That's it. Because I was notorious for the energy drink and the bagel, you know, and then I had like the big sandwich lunch. And then at dinner, I'm like trying to catch up 2,000 calories plus. And that's just a lot of food to try to get in at the end of the night. And so one of the keys of being successful at hitting your protein intake and calorie intake is getting ahead of it early. Have a big ass breakfast. And so one of the ways I love to do that is, and since you meal prep, when you make your dinners, your dinner now becomes your breakfast, you just throw two to four eggs on top of it. Like I feel like any meat and rice or any meat and sweet potato with eggs on top of it, just taste bomb. That's literally like becomes my staple breakfast is whatever I had for dinner become, and I throw maybe a little bit of cheese and eggs on top of it. Now it's my breakfast and make that your breakfast. So you're kicking that day off with 1,000 calorie meal with 60 grams of protein. Now you're staying ahead of the calories and the protein, it gets a lot easier later in the day. Yeah, yeah, eat breakfast like a king and what is it, dinner like a pauper? Not the other way around. Are you, can you have milk? Yeah, yeah, I drink milk a lot. No problem, right? Okay, whole milk, have a glass of whole milk every time you eat a meal. Yeah, so like every, every, if you eat every three hours, you add a glass of whole milk to that. You just increased your calories by like 600 calories. And bumped your protein 10 to 15 grams every meal. Yeah, easy. Okay, sounds good. And a lot of people have been telling me, calories are calories, just eat whatever you want. Like eat a bunch of junk food. No, that's not like it. I strongly disagree because I try to add ice cream to my shakes and it hurt my stomach. Yeah, so just completely avoid that stuff. Whole natural foods. Yeah, okay. Whole natural foods. Easily digestible foods, yeah. Especially when you're eating a lot of calories. If you're eating a lot of calories, one of the easiest ways to screw up the whole process is to eat stuff that messes up your stomach. Now you're screwed. And you're young and I get you're gonna have some of those things every once in a while, make a goal like this. This is what I love to- Don't be afraid of them, but don't aim for them. So what I used to tell my young guys is this, listen, hit your targets first, and then if you still wanna enjoy yourself a bowl of ice cream or you wanna enjoy some, then you can have that. But make it a goal to hit your targets through whole natural foods that you prep for yourself. And then if you want something on top of that later on or you want some magic spoon in there. Oh yeah, there you go. Hey Martin, real quick too, milk, there's a type of milk called A2. A2. A2, you can find it at the grocery store. It's only like maybe a dollar or more for a gallon but or a quart or whatever. It is a type of protein that is easier to digest than other types. So if you're gonna be drinking that much milk, I would go with the easier to digest version. It's called A2, whole milk, a glass with every meal. And then- For his one day of lifting, you want him to do a foundational day from performance or anabolic? Oh, anabolic, he's doing so much sports. Yeah, do you have maps anabolic, Martin? I do not know. All right, we'll send that to you. Okay, thank you guys so much. You got it, man. Thanks for calling in. Have a good day. Thank you guys so much. I really appreciate it. You got it. Am I the only one in here that gets slightly jealous when you hear 18 year old kid who's like, I got it all the time in the world. I do all this stuff. I just want to gain. Yeah, just try to figure out how to be awesome. Yeah. You know, where do I go? Yeah, that's like, oh, I miss those days, you know? Where you can just eat everything. It's just about you, you know what I mean? Exactly. You just do what you want. I know it. But yeah, I tell you what, for the average 18, 19, 20, 21, 22 year old, like if they just ate enough consistently and got regular sleep, they would all gain like 10 pounds of lean body mass. And those are the two things they always screw up on. Yeah, yeah, the sleep's a huge one. Well, there's still a stupid popular message. I mean, we were actually just talking with someone off air the other day about like this, do we really think that there's such thing as overtraining? And it's like, yes, dude. Like it's like, it's so hard. And these young kids, they hear this like, oh, you're just under eating. So they think just eat, eat, eat, eat. Maybe garbage. Yeah, and then train hard, hard, hard, hard and forget about like trying to get good sleep. Forget about that you're playing basketball five days a week and you're lifting five days a week. While your explosive diarrhea is shooting out like half of it. Yeah, two, three, two. Yeah, okay. What are we doing here? I don't know. Our next caller is Jeff from Tennessee. Jeff, what's happening, man? How can we help you? I'm doing well. I just had an issue with a lot of fatigue lately and I can't figure out what I'm not doing right. Okay. So you're in college? No. I was just gonna say, out of the house, I was gonna say if you have kids, then forget it. You're married. No, I was joking aside. No, I've been there and done that. They're in college. All right, good for you, man. So you're, you look young, man, by the way. So all right. So you're in your questions. You wrote down that you eat well, take supplements and all that. I'm assuming you get good sleep as well. Yeah, I push between six and a half to eight. Giving on the day. Okay. What does your caffeine look like? Yeah, that's the other question. But back to sleep, I would aim for a consistent eight every single night. That's almost always the reason why someone feels fatigue is that they're not just not getting enough sleep, they're not getting enough quality sleep. So your eight hours might only actually be six and a half of quality sleep. So I would make eight hours a goal across the board. And along those lines is the range, the six to eight, is that because you get up at different times or is that because you go to bed at different times? Nah, I try and keep it pretty consistent, nine, 30, you know, central time. And, but I usually, it depends on the day, you know, four a.m. wake up, five a.m. wake up. I don't know if I should just get up and get to start the day or... Oh, so you wake up without trying. Your body just wakes up. Yeah, it just kicks me right awake. Oh, interesting. Okay. Well, then Justin asked a great question, which is your caffeine intake. Do you take any stimulants like caffeine? Usually about two cups of regular coffee in the morning. I was just using non-tropics instead of the caffeine. Which ones? I was taking a, using a company called FNX. Oh, you were thinking about using them. You're not using them in your tropics now. No, no, I am using them about twice a day. Okay, new tropics on the market tend to be stimulant based as well. So here's the deal and you can, I mean, there's more stuff we can look at, but I'm gonna start with the common, I guess, big rocks, okay? And now it's gonna suck for about a week or two, but then we'll see if it starts to get better. I would reduce your caffeine intake by half and then, and not take the new tropics. Then the following week, cut caffeine out completely, no new tropics. You'll notice, you should notice that you'll be able to sleep like nine hours, no problem. And you're gonna feel like garbage for about a week and a half to two weeks. Because your body has to adjust. After that, you should start to feel better. Now, if you don't, and you're just like, man, I've been doing this for three weeks, I'm not on caffeine, I'm not taking any stimulants, I still feel like garbage, I still wake up early, I don't know what's going on. Then I would go and get a blood panel done, just to look at hormone levels. You said you have kids in college, so I'm assuming you're over the age of 45? Yeah, I'm actually 53, I'll be 53 this month. Okay, I would go get a blood panel just to look at hormones like testosterone and see if you're out of range. At your age, if you're out of range and you can't raise it naturally, testosterone replacement therapy can work wonders. I don't wanna go there first though, because if, yeah, because it could mask what the real issue might be, which might be the stimulants and the poor sleep. I have more questions about what do you do for work and then are you training consistently right now and what does that look like if you are or not? For work, I'm at the desk all day doing, I'm training for some claims, you know, working VA medical claims. I'm retired Navy, so I moved into the VA system and I'm working on that. I do try and train about a half hour to an hour a day. My building has a regular gym with the machines and some free weights. So I had CrossFit for about four years straight and I haven't done that. You know, so I was trying to get back into the Olympic weightlifting style and just going from there, you know, machines and doing some power cleans and overhead press and stuff like that. Now, if you're fatigued, I wouldn't do those. I'm gonna send you MAPS 15 if you don't have it. 15, yes, 100%. Okay, yeah, I don't. Follow MAPS 15, try what I said, see how that feels, see if that gives you, if you start, you'll take about three, four weeks to see if you feel better. If you don't, like I said, I'll get hormone panels done to see if it has anything to do with your testosterone. But my guess is it has more to do with just poor quality sleep. Yeah, okay. Do you get sunlight in the morning? Yeah, fine, Mindy. Some, I mean, it's been really crappy weather here recently, but I usually try to, yeah. Yeah, every morning get sunlight that really does work wonders for the circadian rhythm. Even if it's cloudy, you're gonna get some sun rays through the clouds. And then if you don't have, if your desk is next to a window, open that, those blinds. And even if it's cloudy outside, sit next to that window, that should make a difference as well. Have you, Jeff, have you ever used like a pedometer to check what your steps are on a daily basis? I do, I run my garment. I'm hitting about four, well, between two and four miles a day. How many steps is that at? He's probably eight to 10,000. For me, it's like 4500 for two miles. Okay, okay. Yeah, I mean, I think Math 15 would be the workout. I would cut the caffeine, focus on the sleep that usually, I'd say probably 70% of time to 80% of time fixes the problem. It's just a two, it's like a two week period of where it's gonna be kind of crappy. Focus a little more on being hydrated too. As you're cutting the caffeine levels down, for me, that was a big factor with not being hydrated enough throughout the day, really brought my energy levels down on top of not getting asleep. And so I had to cut, like anything caffeine-wise, for me, after 12 was just problematic when it would impede on my sleep. My favorite supplement to use when doing this is OrganiFi's red juice. When I come back, when I cut back on caffeine, I replace the caffeine drinks with OrganiFi red juice. Definitely takes off the edge. It takes the edge off real nice, so. Okay, I'll definitely look into that and pick that up. Yep, you got it, man. And we'll send you Math 15, do that workout. I think that'll be better. All right, that's awesome. Thank you guys. You got a very good momentum builder. Yeah, keep us posted, Jeff. I will, I do have a medical appointment on May 13th. So once I get that panel back and take a look, I'll email you back and let you know how it's going. Oh, you got it, man. Thank you, Jeff. Great, thanks, Jeff. All right, thanks a lot. You got it. You know, this just highlights that, like probably 80% of time, the answer to your mysterious question where you're like, what's going on? It's the basics. Yeah, I know. Now, here's what I hate about it. Occam's razor. Yes, and what I hate about it is when I tell people, I know, because this was me, if I heard that, I'd be like, oh, come on. Really? It's gotta be some magic food or something. Yeah, it's gotta be something else that's going on type of deal. And it's like, man, no, most of the time, it's like the basic, simple stuff, and it makes a huge difference. And for me, when I surpass about 300 milligrams of caffeine a day, I crash hard in the afternoon and then my sleep isn't as good. And then I end up in this kind of like cycle of needing more, thinking I need more caffeine and feeling worse. And then I gotta go through that two week, kind of withdrawal period where I start to cut it down. I wonder too, how much this plays a factor. I noticed this personally myself, ever since this business, this is the most sedentary I've ever been in my life. And this is the most I've ever had to like, actively go and pursue like just movement and activity. And there's definitely a direct correlation for me of when I can get in this mode of like, just driving to work, coming inside this dungeon, talking on the podcast for hours, doing work on the phone or on the computer, then go home, and or maybe just having one hour of training that, if that's still not enough activity for my body to like feel tired and like wanna go to sleep and then feel well rested, then feel energized the next day. Like, and I'm reminded of that because I'm back on my kick right now, right? So I'm on like week three, going on four here of being really consistent with the diet and training. And one of the things I'm noticing right away is just how well rested I am, my energy levels are getting better and stuff like that. And I think just a lot of that is just my activity has kicked up and my body needs that. And I feel so much like, I feel more lethargic and drained doing less stuff. Yeah, for me, it's like being outside. Like you mentioned the dungeon thing. Like I didn't realize how much that impacts my overall energy and just vibrancy. It's just like one of those things, I just, you feel that the difference when you start pursuing it more. Yeah, that's why I wanna put a sunroof in the studio. Our next caller is Marissa from Canada. Hi Marissa, how can we help you? Hello, I just want to say thank you to guys, especially because I started to listen to you guys through my partner. You guys were just in the background and she always had you guys on in the mornings. So among all the information you've given to us, you've also given her a lot of laughs, which has really helped our relationship. So thank you. Thank you. My questions, I've got two. They go around mental health as well as eating disorders. First one is how would you suggest you train specifically for someone who's working through mental health stuff? So dealing with anxiety, depression, we know exercise is great, but like how much aerobic, how much anaerobic, sets, reps, amounts, like what would you suggest? Okay, good question. There's two main things or factors you wanna consider when you're trying to exercise to maximize or improve mental health. One is what's good for the body, what's appropriate for the body in terms of overall health. Okay, so not maximum performance, not necessarily like trying to hit, like, you know, get on stage to be a bodybuilder, whatever, whatever's appropriate for physical, optimal physical health and longevity. And number two, what you enjoy. Those are the two things to consider and they're both very important. So what's optimal for health? And then what do I like? And see if you can find a crossover between the two and that's what's gonna give you the best improvement in mental health. And the reason why there's not a set, reps, or exercise answer coming from him is because it's gonna be extremely individualized. It'll be very different from person to person. Yeah, some people are going to thrive with a heavier load of training and volume and intensity. Other people, you're gonna have to dramatically reduce the intensity and volume. It really is gonna be a case by case and it really is all about, you know, putting forth a plan and then feeling them out on how they feel, how are they liking it? How are they sleeping? How is their energy throughout the day? And getting that feedback to then adjust the programming based on that. Now that I said those two things, Marissa, I'm gonna get a little bit more granular but I wanted to make sure I said those two things because if I say this next thing first, people tend to ignore those first two things but those are the most important. Okay, so here's the next thing. There is a short-term positive effect from exercise. There's also a long-term one which is the more important one, right? Overtime exercise makes us feel better and better and better. But there's also this short-term effect, right? Where you do some movement, you exercise, you get these positive feel-good catecholamines, endorphins, hormones get positively affected. So when you consider that, you're better off doing frequent small workouts than you are with longer infrequent workouts to the point where when I would work with people with their therapist, so sometimes I would get clients, towards the end of my career, I got really good and I'd work with clients who then would also allow me to work with their therapist. We would break up the workouts so they would do like 10, 15 minutes two or three times a day. So instead of doing like an hour, four days a week or 45 minutes every day, they would do like short, frequent workouts because they would get those boosts and feel-good chemicals. Movement is medicine. Throughout the entire day, so like 10, 15 minutes in the morning of something, 10, 15 minutes in the afternoon, then 10, 15 minutes before bed. Now, what that looks like, again, you gotta consider those first two things, but again, to get more granular. The workouts at the end of the day probably wanna be more relaxing than the workouts at the beginning of the day. So the beginning of the day can be more high-intensity type stuff. At the end of the day, it's more like yoga, static stretching, that kind of stuff. Cause then what you don't wanna do is impede on sleep quality, right? Bring yourself down. Super cool. Cool, thank you. Second question was, how would you suggest that I train while I'm working through an eating disorder? So I've got history of binge eating over eating. I've been working with therapists. Last year I worked intensively four months every single day with them. So it's getting way better, but the reality is it still happens. So is there something I can do while I'm still working with this, like if I'm coming off of a binge, something I can do to then adjust, like should I be adjusting my training at all? Is there a way that based off of what I ate too much of or like, is there anything I can do to make that easier as I go along this journey? Yeah, so this is again, human psychology. You can't not do something, but you can do something. I'll give you an example. Don't think of an elephant. Now you're thinking of an elephant, right? So what you don't wanna do is work out and be like, I'm going to do this to stop obsessing about food because you'll just obsess about food. So the best strategy is to take your focus and putting on something else. And in my experience, performance and strength are the best thing to focus on because it's hard to abuse yourself with food and also in get stronger, also improve performance. So try to take your focus and say, okay, with my workouts, my goals get stronger. Like I'm not gonna think about anything else. If I'm getting stronger, I'm doing great. Move your focus in that direction and that typically will help, especially if you're working with a therapist alongside. Yeah, as much of an objective focus as you can. So if it's like some of the major compound lifts, if you can just like use that as an opportunity to really learn how to sharpen the skill and the mechanics and the technique of it or even go a little bit further and learn a different type of an unconventional type of an exercise, something that's gonna challenge you, take your thought process completely out of like aesthetics out of what your body is receiving from this. It's more about the actual metrics and about the technique and challenging yourself to be in that state of learning and kind of like be a student in the gym instead of like really obsessing over all that other stuff. This is where I love teaching somebody these weird, unconventional things, the Turkish get-ups, the bottom-up presses, the circus press, the windmill. These are all great movements that are so unique and a lot of people don't train them. And I think getting almost obsessed with the art of the movement. So even more so, like when they both say performance, I prefer to say like movement, like I'd rather you obsess about the movement than even, so I don't even want you obsessing over like, oh, am I adding weight or not adding weight or like, am I getting stronger? Like, cause that's under performance. I care less about that, like just get so good at this movement. Let's learn this new Turkish get-up you've never done before. Let's break it down in the eight different steps and let's hyper focus on how well it looks and like judge that. So I think focusing on unconventional lifts, this is a really cool time to do that to kind of distract you from the other stuff. Yeah, so in other words, don't weigh yourself. Don't focus on how you look. Focus on what you're doing in the gym. Am I getting better at it? Cool. Does that make sense for you? Yes. Excellent, excellent. So considering both things, they both are the first question and the second question are actually pretty closely related. So I think a great way to work out for you would be to do these kind of short daily workouts and within the workouts, am I getting better? Am I maybe getting stronger? Am I improving my stability? Am I learning the skill better? And that should accomplish both things that you asked. Cool, can I ask one more question on top of that? Sure, sure. So if I think I'm at the point where I'm like verge of overtraining, as I try to work out my goal for myself is do 30 minutes of movement a day. And I will, I'll focus on more, always been more of a functional trainer kind of person. Some days it's playing soccer, some days it's a hike, but like it's just like my focus is 30 minutes of movement, but I feel like I might be hitting the point because I'll use movement to manage my anxiety. So that way I'm settled enough so I can function, but I feel like I'm then potential in the verge of overtraining because like my body will just then crash. So is there like, do you think that those 15 minutes will help? Like should I just be bringing down weights than if I'm really tired? Should I be focusing more on- You gotta adjust the types of training that you're doing then. It sounds like you're doing a lot of intensity type stuff. So yoga, mobility, stretching, slow walks, like that's all activity. That's all under the umbrella of what we're talking about. You have to train yourself appropriately. If you are go-to for anxiety is to exhaust yourself through intense exercise, you will hit a wall. So you have to modify and manipulate the intensity and the type of exercise. So that always remains appropriate. Super cool. Yeah, I think if you obsess about the movement of the Turkish getup or the windmill and you're not worried about the- Like just pushing yourself. Yeah, getting stronger and lifting way more weight and you're just focused on the beauty of the movement, you're probably not gonna over train. It's if you approach that with this intensity of, oh, I can do more. Oh, I can go harder. Oh, I can do more. And oh, I can go longer. Like if you have that attitude going into it, like that's where you get in trouble with the over application of intensity. Yeah, you sound like somebody like structure. So I'll give you a little loose structure, okay? Every other day you do kind of a workout and every other day you do something that's- Recuperative. Recuperative, like yoga or mobility. Sonics. Or something along those lines, right? So every other day, recuperative. Every other day, a little bit more intensity. That type of structure should help you. Okay, super cool. You got it. Thank you. Yeah, no problem. And thanks to your partner, huh? Tell her, thank you for- I like that. Yeah. You got it. Thanks for calling in. Bye. You know, I like that more and more people are identifying the mental health benefits of exercise. Because I think that's one of the most understated things, but the reality is it's one of the most profound. So needed right now. It's the most profound effects you get from proper exercise or the mental health benefits. And you don't, people don't learn this until they do it for a long time. Or at least realize it. If you ask people who've been working out for 10 years consistently, they'll always say that that's the number one reason why they keep doing it. It's the mental benefits. Yeah, and it's funny. And Adam kind of nailed it in terms of like really focusing on the movement, the sharpness, the fluidity of it. Like I like to do that every now and then just to kind of get outside of my own head and really just like take that mental break from just being so hard on myself and just like really like getting in the flow of, you know, how to like focus on exercising and doing something different completely out of the normal. I love that. I mean selfishly, it was something that I obsessed about as a trainer for a very long time per for myself. And so it was something that I teach clients, especially in this situation. I think that's the key. When you're pursuing it for mental health is understanding that again, like we've always talked about more isn't always better, right? So like, oh, if training is good for mental health, then I should do it every day or I should do an hour of using it like a drug. Right, right. So then it actually has the adverse effect that you're trying to get from it. So I think that understanding that it's not always about the intensity and how much you do and progressing necessarily in the weight and getting stronger all the time. In this case, it's like really working with your body and using it as more of a recuperative. So I love the prescription you gave her. Totally. Look, if you like Mind Pump, head over to mindpumpfree.com and check out all of our free guides. They can help you with so many of your health and fitness goals. You can also find all of us on Instagram. So Justin is on Instagram at Mind Pump Justin. You can find me on Instagram at Mind Pump DeStefano and you can find Adam on Instagram at Mind Pump Adam. Today, we're gonna teach you everything you need to know to build a strong, well-developed chest. When I think of weak points and areas that I struggled with developing for a really long time, chest was up there with the work. Yeah, it was for me. It was for me for sure. I got more caught up in the weight I could lift versus how I was developing my body. I think it's one of the most challenging muscles to develop for most people because the form and technique.