 In this episode of Mind Pump, we answer questions that are asked by listeners like you. They go to our Instagram page, Mind Pump Media. They post the question under the Qua meme. In our comment section. We pick the best ones and then we answer them. And the way we open this episode is with fun conversation. We talk about current events, fun, fun, fun studies, and our lives. So here's what we talked about in this episode. We open it up by talking about Adam's injury. Damn it. This guy's always hurting himself all the time. Is it because he's too strong or is it because he's old? Then we talked about the show Mandalorian on Disney Plus. We're all loving it. I talked about my daughter's 10th birthday. Holy cow. They grow fast. Double digits. Yep. It's getting scary. I talked about heavy metal, not the music, but heavy metal toxicity. It's kind of hard to test for that. Doctors typically won't test you for heavy metal toxicity, but you can do at home testing for that and other things. Our favorite company is Everly Well. They have hormone tests. They can test your vitamin D levels, for example, men and women's tests. And they also have a heavy metal toxicity test. Now, right now you can get 25% off all of their tests. Now, through December 31st, here's what you do. Go to everlywell.com and use the code mine pump. Then we talked about blue light and its effect on melatonin and the anti-cancer effects of melatonin. Believe it or not, low melatonin levels has been tied to increased rates of cancer. And being exposed to blue light right before sleep reduces significantly your melatonin production. Not a good idea. Now, one thing you can do is turn off all your electronics two hours before you go to bed or you can wear really nice quality blue light blocking glasses like the ones that Felix Gray makes. Now, the thing about Felix Gray glasses that we like is they don't turn everything orange and they're cool. The glasses are actually clear, but they still block blue light. And we have a hookup for you. Starting November 25th, they'll have their biggest offer of the year, 15% off site-wide. So it's kind of cool. This offer will be going on till December 4th at midnight. Here's what you gotta do. Go to Felix Gray glasses. That's Felix spelled F-E-L-I-X. Gray is G-R-A-Y. Glasses spelled as you would normally spell glasses. .com forward slash mine pump. Use the code mine pump to get hooked up. Then I talked about how many touches people need a day to thrive. I need a lot. Justin's always asking to be touched. Not enough. Then we talked about ultra processed food and its ties to obesity and chronic disease. We talked about CrossFit's new direction. Sounds like a boy band. And how Google now acquired Fitbit so they can watch everything you're doing. Big brother. Then we answered the questions. Here was the first question. What is the significance of body weight training when you can just lift weights with lighter weight and do higher reps anyway? Like why do body weight training at all? Why? We give you the reasons. Next question. Should someone who's a beginner focus on building or cutting first? How do you know which one you should do first? So we break that down for you. Next question. What's the deal with these days? Why is it so hard for people to lose body fat in this day and age? So we talk all about modern life and why it promotes squishiness. What's the deal with all that fat? Obesity. And the final question. How do you know when you should become a personal trainer? Like what makes you fit to become a trainer? So we break that all down. Also this month we have our own big promotion. Probably the biggest promotion you'll ever see. Oh it's massive. MAPS performance is 50% off. So MAPS performance is our workout program. It's great for building muscle burning body fat. But it's a functional athletic performance based workout program. So the exercises are different. The workouts are fun. You get to build strength, speed, agility. It's a great program. One of our more popular ones. One of our core programs. It's half off. Here's how you get the discount. Go to mapsgreen.com. Make sure to use the code green50. G-R-E-N-5-0. No space for the discount. Dude I watched this little documentary on Disney Plus. Because they have Nat Geo. I know. I'm sold. A little cute one. It was about dogs and how we've bred them. You know? And I was just laughing because they should think the original dogs were like wolves. You know what I mean? And I think to myself like how many dogs now? Like if you left them in the wild would they be fucked? What is a Chihuahua? I thought of Adam's dog. Do they bang a rat? Somewhere? You know in the line? No they just bred them to be cute. I was thinking about Adam's loud ass nerdy dogs. Like this four guys would catch. They would just sneak up on any prey. No they would not actually. Their best hope would be to intimidate another dog that went out and got something. That's what their disc camera away from us. And even then if they had to chase the other dog down they're fucked. A lot of these dogs are screwed. You know what I mean? Why are you moving funny today buddy? Why are you wrapping your leg with a bunch of stuff? Hitching your step. Man I'm so bummed about this right now. So the irony of it was I texted you guys last night at like I don't know I think it was around five or so. There's always a lesson in these things. I feel like it's coming out right now. It was like it like five o'clock or so I sent a message. I just finished up my five sets of squatting for legs and maps power lift and I'm super pumped right? I'm in chucks, got no belt. Squat is deep and 261 is like moving like butter for eight to ten reps. And your text was like fucking you little devil face like squatting like a champion. Yeah just feeling so good. Some of the best I've ever felt. I mean so I'm really excited about the program and watching the progression right now and I get to the part of the program where we're walking lunges are at and at this point I mean I'm already got a nice leg pump and I'm not doing super heavy weight. This is the same weight that I've been doing every week. I just hold 50 pound dumbbells so I've got 100 pounds right? I'm doing walking lunges which is not like super crazy heavy. I'm not like struggling to do it and I'm on my second set and I go down and I hear as I'm coming up out of the the lunge something pops and I feel pain in my quad drop the dumbbells fall the ground. Katrina like whipped her head around are you okay? And I'm like and I'm laying on the ground roll over like once or twice grabbing my thigh and I'm like ah fuck. And she's like is it are you okay? I'm like yeah I'm gonna be fine. I'm gonna be fine. I think I just strained something and didn't feel like I don't think I tore anything although today it feels like I got fucking ran over by a truck. There's no discoloration. No exactly so I'm okay. Was your kid in the room? He was. Oh man. I know he saw you. He saw that. He saw dad scream. I hopped up and pretended like it was nothing though. Oh I'm fine. Snipers in here. Yeah yeah yeah dad's fine. Dad's fine. Dude. Age. You know this happened to me a couple times before and it's it's a weirdly weird feeling. I get it in my left only my left quad. And I remember after the first couple times it happened to me and this was probably like four or five years ago. It was when I was training to get into competing so I wasn't even competing yet and one of the things that I thought it could be from is dehydration. I wasn't drinking enough water and so after I made a point to make sure that before every lift I had at least a half a gallon of water in me before especially when I was squatting and training it never happened again to me because it had repeated a couple times and at that time I wasn't tracking my water. I wasn't doing anything like that. I began to really push my water and take up and then I never had a problem again and the irony is my birthday was this weekend and I ate like an asshole and you know I had pizza dessert and all kinds of shit just probably butt loads more sodium than what I'm used to taking in over the through the weekend late around in the morning time didn't really drink much water maybe had a glass or so and it wasn't even thinking about this and then I did was training legs and so I'm assuming that it has something related to that again. Was it the trail leg or the front leg that popped? That's a good question when that happened. Let me think here. If it was no no no it wasn't the trail leg. It was the front leg. Interesting. Yeah. It's in the middle of your thigh. Wow. It's happened before. Is it a hip flexor? Does it hurt to flex at the hip right now? Yeah it does. It does hurt like it could be a hip flexor. I don't think it's my rectus femoris. I definitely think it's a smaller deeper muscle and again I think I just strained it. It's not torn. I don't have any major bruising. I hate injuries like that man because they're so boring. You know what I mean? It's not a good story. It's not. You know what I'm saying? I was using appropriate weight and lunging. Oh well that makes you feel dumb. You didn't like chainsaw part of your leg. Yeah it's not like it's not that cool. Oh I hit a PR and it hurt my leg. No. I'm kind of happy about that. No that's just it and it was towards the end of the workout. I had plenty of rest. All I could point to is the water thing because I had these same issues before when I knew I wasn't drinking enough water and when I started to track and started to carry my water. It makes a difference. I've experienced that before. I've experienced the stiffness that you get from being dehydrated and I've also tied it to muscle pulls where I feel like I pull muscles easier because I'm a little bit or not optimally hydrated. You know what I'm saying? I mean that's the only thing that makes sense to me and what I can't remember because I know it's happened a few times. I can't remember how long it takes me to kind of recover from it. It doesn't feel like it's going to be more than a week or two so I hope it's not like it's going to I hope it doesn't set me because I'm seeing great progress right now. It just would fucking piss me off right now to get this right in the middle of this program right now. You ever hurt yourself so bad that you lay on the floor for like a couple hours? Ever happened to you before? Not a couple hours. Happened to me. Oh really? Yeah dude years ago I was reading you know I like to read old articles. I like to read all articles around strength training but for a second there I got really into old school strength training and an exercise that the old timers really valued was a pullover dumbbell or barbell pullover. There was like a big movement and they would actually brag about how much weight they could lift with the pullover and one of the variations of a pullover was it was called a cross bench pullover so you got the bench you lay across the bench so that your upper back is on the bench and maybe a little bit of your head and neck and then when you lower the dumbbell back you kind of drop your hips a little bit and breathe in and expand your rib cage so Arnold used to say this is a rib cage expound expander and that's that's not really what's happening but it does give you this insane thoracic kind of stretch as the dumbbell lowers and your hips drop plus I was reading again the articles about how strong they were so I was how old was I was in my 20s and I'm like oh cool let's see how strong I am so I used 150 pound dumbbell oh that's pretty serious weight there and how old were you I was late 20s maybe 28 20 after it and I was able to do six reps on the first set and then drop the dumbbell and I was all proud of myself second set I'm by myself by the way so I'm in my personal training studio no one's in there I used to play loud death metal lock the doors it was just me I lower the dumbbell and I feel right in my like mid upper back and I went like I couldn't breathe and I dropped the dumbbell and I just and I kind of rolled over and laid on the floor so yeah as if only first and only time I've got scared because I laid on the floor in the fetal position and I laid there and and took me 30 minutes to finally be able to catch my breath I'm like wow so I laid there and it took me two hours finally was able to barely get up and I called my chiropractor buddy and he said yeah we're gonna try and pop your rib back into place or whatever and so I went and saw him and he popped me back in and again lost my breath and then it got better and it took me like a couple weeks but that was the only time I've ever been on the floor and thought to myself someone's gonna find me on the floor here it's okay because that's the only way that's the only way I'm gonna yeah I was I was laying there for a minute not quite that long and Katrina was constantly I was trying to be tough like nah I'm fine it's gonna be okay because your son's there yeah yeah I'm okay I'm okay daddy's fine but inside I'm not I mean honestly I'm like afraid to stand up and put weight on and I'm like oh god please yeah I think when I was playing in a game and I was in St. Louis and it was like 100 humidity on top of being like 90 degrees out and so I was already like sweat like 10 pounds before I even got to the field and so I was like seeing things like I was like so dehydrated and I was like drinking and everything but I was like so beyond dehydrated before I even got there I started like running at full speed you know and kick off and then I had my first hit and it just like rung my bell and then I kept trying to play and then in the huddle all of a sudden I started to just get lightheaded dizzy and then I kind of fell and passed out and then they were like trying to revive me and ask me these questions and I was just like completely out of it had to sit out the whole rest of the game but just was on the sidelines just like completely confused that sucked those are shitty feelings you know I mean but it's the crappy part is when you hurt yourself and then because you know yeah now I'm going to be scared the next like couple weeks yeah that's the part that I'm I'm more I know it's not that bad like I know it's not like my Achilles tear or anything you just know it's going to take time yeah and I know that when I go back to squat next week I'm not going to want to like here I just mean your mind too is totally is it going through totally so that's kind of that part of it is the I think the real frustrating part is like that's the bear of these kinds of programs where you're trying to push it yeah like that's just like especially now or you know like all these like little signs and things well speaking to you the things that piss me off it's always stuff that I know better like I know I like I learned this lesson already like five six years ago yeah the lesson was there for sure I've learned it now right I mean it seriously has happened to me and each time it's been like there's a spectrum of how how bad it's been I know I would say this is on the on the worst side of the time that's happened but each time of the weight I've dropped and had to bail and was kind of limping home after that and limping the next day which is what I look like today but it's always that was go home and I'd be like researching everywhere what could this be it's not a tear it's not what am I what am I doing and trying to figure out what it what it was and why they're like yeah the only thing that makes sense to me is again I was I don't think I was drinking enough water I don't know man I don't know if we'll ever learn those lessons you know what I mean it's like when when Rocky's talking to Adrian remember that he can't win you know I'm gonna eat I'm a warrior terrible advice by the way if you live by that you're gonna fuck yourself up dude you guys watch a Mandalorian second yes did we yeah so I want to ask Justin so twice uh first of all I absolutely love it it's I think it's phenomenal yeah it's a great show what are your thoughts being like like a weird superfan is when you see like thank you I will take that is this something you appreciate or is it more annoying when you see things that are obvious parallels to the story lines and previous ones you know what I'm saying like for example like um you know when he goes into the the the sand people they take it they take they take his all the stuff then he goes into the inside the cave and then the the rhino comes out very reminiscent of a new hope yeah right right so there's a lot of parts that I'm like oh that's like the same doing that on purpose yeah they're bringing nostalgia back into it for for like I guess the older fans okay so that's what I'm asking I'm at like that's what I'm watching it I'm going like okay so or do like super fans get annoyed by this because they're like oh it's lazy writing because it's like the same story yeah sure there's yeah dude there's a whole like different species of these nerds out there that like have ownership over the story somehow you know and I'm like calm down like you know like there's there's all this energy in terms of like well we want to see it go in this direction and we want it to evolve we don't want to see the same like story in the same plot in the same environment and you know so I think Lucas he was trying to do that and then when he was doing that he was getting crucified for like using uh you know new characters and and like trying experimental things and more CGI and all this kind of stuff and so I think that like the predicament is like Star Wars like got acquired by Disney and so now they're trying to appease the the the core fan base which you know a lot of them want a lot of what they remembered out of the first kind of Star Wars is and so I think it's smart that way yeah so they're kind of more appealing towards I guess the less extreme super nerd fan base there was there was one myself there was one thing though that I wish that they didn't like show again like there's one robot that I don't remember which original Star Wars it was in but it's obviously a dude walking inside of a little robot show yeah yeah you can see him oh it's so fake and they had another one yeah oh god but it's definitely a throwback to the old Star Wars I like it over I don't know what it is I guess it's it's somewhat of you know it's it's somewhat like messy but you could tell like it's real actors with costumes and I don't know I tend to I like the artistry more with with like masks and costuming and things like that over CGI so the less CGI for me the better and so I guess I had I appreciate uh like because it makes it feel a little more uh raw and like like unfinished and um like that was one of the things about Star Wars that was different than all the other science fiction movies out there was it's it's not like perfect like the gap like there's all this like junk and stuff that people are putting together to make spaceships and it has its own feel too like the technology yeah it's like a combination of like new technology old technology religion right yeah I think it's it's it's brilliant obviously I'm trying to get my kids into it but they're not they're not getting into it yeah it's funny because I mean they're adding in some old elements like with you know the whole little Yoda guy and hopefully like people don't get pissed about spoilers but like he with that that there's this whole thing with that where like George Lucas wasn't ever going to talk about his background Yoda like where he came from like all that that was like a big no-no and so the like nerds are getting upset about that so that's one thing because it was supposed to be a secret yeah so like they're they're kind of putting that in there and creating a whole another story uh you know with us which I'm excited about because it's something like I don't know where they're going with this and I'm I'm like here for the ride you know it's so far so good now do you guys like the model of releasing an episode once a week better than the Netflix drop them all at the same time model I mean it like selfishly I want it all right now but I see like I honestly I think it's better uh because then I can anticipate and it is kind of like promoting a little bit more like energy towards seeing the next one it's probably more discussion and speculation I would assume for sure I would think for sure if everybody pinches the whole thing and I've seen it I've done I get annoyed I want to watch it all I mean I'm ready to watch I think it's good for me though it like helps kind of put like a reserve there well that's yeah for me I think it's a it's a healthier way to do it because I am the same way too like if you had the whole season I would have already bended the whole thing totally watch the whole thing spent you know eight to 12 hours watching television over the course of a week or this way it's like oh I have a couple shows right now that are on apple plus and Disney plus right now that I can only watch one episode each week so you guys don't watch Rick and Morty huh because the new episode came out again are you guys watching that at all no I was gonna watch it yeah you have to buy like the whole season though dude you got to watch Rick Hulu do you guys have Hulu no how about you Adam well it's included in Disney plus Hulu is yeah no but you have to buy him through the Disney plus okay yeah that's why I was gonna watch it I have it dude it's such a good so good it's like sci-fi cult hilarity it's just such a good cartoon my son and I just piss our parents yeah the old ones I liked I liked them a lot and they're they're terrible and they're still they're coming out with new season still the new season just came out which is really really cool yeah this this weekend was my little girl's 10th birthday it's crazy I didn't how we not put this together that it goes Katrina me and then her all all within a day have a super party all Scorpios yeah yeah dude it's really cool man seeing it's because it's funny all of a sudden she's started to mature you know I mean and I can see the transition from little girl to teenager start to happen already which is terrifying mm-hmm yeah it's it's it's super super terrifying I'm not gonna lie yeah but we had a great dude my my ex-wife had the party at her house and so it was my parents my my bro my ex-brother-in-law my brother my sister my parents you know it was Jessica and I my ex-wife and her boyfriend my kids and it was just one big awesome family it was so nice to see everybody together and it was just really really cool how it was all it's all coming together really well it's a really really good time she's still dating the same guy huh she is yeah he's a very nice guy too he's from Arizona or something that you talk you and they still long distance doing that huh yeah yeah but they think she comes out once or twice a month and he'll stay out here for like a week oh okay because he can work remotely really nice guy really really cool guy I got to talk to him a little bit more this last time super calm which is probably good it's probably yeah you know that's a yeah it's a good thing you know my kids have a lot of passion on the other side so they get the calmness on that side but no it was a great time it's just cool watching my daughter with her friends because she had to sleep over the night before yeah and you watch these little because I've she's grown up with these these girls they've all gone to school together yeah watching their conversations start to change a little bit like it's getting to the it's going to get close pretty soon it's going to be boys that's all they're going to talk about what's the thing right now like what are they all talking about they they do you know games and unicorns and you know fucking crafts and shit like that but you could tell by the way they're talking uh-huh is it starting to get closer to that what's 10 at what grade again tip fourth fourth okay so that's right yeah my first girlfriend was four ones like fifth six that's when it starts to kick in yeah and girls mature faster than boys for sure my daughter's light year yeah I had a girlfriend in fourth grade but I was still scared of her you know I'm saying like yeah yeah fifth grade I like it was like liked her you know sixth grade you're like trying to do I had friends ask a girl out for me yeah we're considered going out I never talked to her yeah it's really weird yeah some guys still do that the bar hey bro bro can you go see if that girl likes me get a number for me yeah what the hell's going on here I gotta do all the work but it's funny watching them you know watching my daughter grow up and then start to read you know just realize that it's going to be different pretty soon and it's going to be a little bit I'm watching Doug go through you know that with his his almost teen daughter poor bastard yeah yeah because Brianna's getting ready to go to high school right yeah so she is 13 now so it's a real joy let me just say and do you walk into hearing like boy conversations like talking about boys yet I don't hear those conversations I think she has those without me in the room she's smart it's so funny my my uh Jessica's friend has a daughter that's 12 and she recently had to take the doors off the her bedroom door off the hinges because she was hiding do it shit behind her back you know and I'm just I have a very you know once you start to get older you start to realize your your own weaknesses whatever you want to call them and I am a bit overprotective let's be honest I'm a little bit on that overprotective side and boy does that spark that fire inside of me when I start to think of my daughter becoming teenager you know I mean where I start oh yeah you know sure glad I had a boy oh man Justin did it right yeah two boys dude done yeah anyway I was reading some um some articles over the weekend on you know I've worked with have you guys ever worked with clients that have had just symptoms that they just can't pinpoint the cause of and you've tried you've gone through different routes they've seen doctors they've seen other specialists and it's just they can't figure out some of their symptoms and the symptoms are not specific they're like fatigue or it's almost always those clients it ends up being sleep and stress really yeah related to something like that like that's whenever I can't figure it out I could diet and and workout routine and everything else is like seems perfect and we're hitting that but they still have got stuff going on more often than not it's either some sort of a stress whether that be like emotional stress from like personal relationships or work relationships or just stress on the body like not sleeping well staying up all night and like I agree I agree but I you know I had a client a while and the reason why I'm bringing this up is I have a friend of mine whose whose mom was having some of these symptoms and so you know we'll text each other back and forth and he'll ask me my opinion and you know and all that and it's just kind of been this big kind of mystery and I agree with you Adam usually when you when it's not diet it's not you know exercise or any medical issue that's it's obvious usually stress or sleep so you know this poor woman has been going down that path and she finally found out what the issue was and she had some heavy metal buildup toxicity and it was causing some of her symptoms and the symptoms when you look at the symptoms of heavy metal toxicity it's like headaches mental fogginess anxiety depression memory problems digestive issues you know poor immune functions such you know getting sick and it's like there's a so nonspecific yeah that it's hard for you to so you've just been ingesting too many of these heavy mental well so here's here's the thing about that it's not super common right how do you even test to find that out how do you figure that out you can get a test from your doctor although getting one of those tests is very difficult because the symptoms the symptoms excuse me tend to be so general and the doctor may do something like oh you're just stressed and you're like but I don't you know I feel like I'm not stressed and I feel like whatever so it's hard to get those tests everly well actually does a home test now which is a heavy metal toxicity test and it tests you know all the arsenic and mercury oh I didn't know they have that yeah they do is it new no they've had it now for a little while damn I need to go through all their tests yeah and if it tests all the all the common metals that you may that can that you might get from you know things around you your environment or food but then you know you read articles like remember it was a two years ago how there was an independent laboratory that tested something like 15 different vegan protein powders yeah and found like 11 or 12 of them had excessively high amounts of heavy metals in them like far beyond what the limits were supposed to be yeah so you could be one of those people you could be supplementing with a supplement and you consider a health supplement yeah and you're taking it every day so let's say you take a protein like a lot of people do a lot of people in the fitness base take a protein powder every single day for example not realize it because these these metals don't come out of the body very well yeah I mean if you have heavy metal toxicity you have to go through a protocol to to get rid of them and so you might not know and so you're taking and this is why it's hard you let's say you're eating a food or a supplement and you're doing it for every day it takes a while to build up you may be taking the supplement for seven years and all of a sudden you're getting these symptoms how are you going to know that it's your protein powder you know I mean because you've been taking it for so long just like stays in your digestive track your body stores it wow yeah your body will store it and again the symptoms tend to be that way so I'm not trying to freak anybody out but if you're if you have a lot of these kind of general symptoms of malaise and you've gone through the traditional routes are trying to figure out what's going on you've gone to your doctor you're exercising you think you're eating pretty well you're not overweight but you just feel generally like shit and you can't figure it out you know that I think the everly well test is it's relatively inexpensive it's an at-home test I believe it's 199 dollars and then with our discount it's a lot less than that I've heard a lot of functional medicine practitioners bring that up you know when they're tracing back trying to find the root of what's causing all these symptoms like a like heavy metal and toxicity oh Doug just brought his up Doug what are the heavy metals that it tests for arsenic bromine cadmium creatinine oh that would be yeah there you go then there's iodine and what's the one you weren't you have two that you weren't great on huh yeah iodine and selenium I was deficient and those are those you actually need to have yes and these other ones like arsenic bromine cadmium all these mercury I'm I'm with more arsenic range fortunately so mercury is another good one because there's some like if you look at the the what they would consider safe levels of like safe amounts of fish that high contain high mercury right so if you read like the the guidelines here in America they're way lower than the ones like in Japan like in Japan they say oh it's safe to eat this much fish that's got mercury here they say oh no no it's got to be way less now I wonder why I wonder if it's because Japanese culture so eats so much more fish then again they're very healthy typically then again their rates of mercury poisoning or higher you're probably you know due to that so anyway I just want to say that out there that you know there are at home tests you can do because you know everly well there's a lot there's a lot of different tests you can do but there's one that is hard for you to get so that's why you know she she ended up figuring that out for herself she actually had a doctor schedule some of these tests and now she's going through the protocol so kind of crazy though right you know I mean how frustrating is that you know you have all these symptoms for she'd been dealing with like two years was this like a little story or is this something you were dealing with this weekend no that was something that I talked to him about last week late last week okay yeah so this weekend I was you know you're talking about sponsors and stuff like that I was actually got I got two of my family members to order the Felix Grace because they one of them was complaining about headaches and the other one was complaining about needing a eye prescription now and never having issues with her eyes until she started a job where she was staring at a computer screen all day long and what's funny is I was reading this article and they were talking about the average person now spends a minimum of 1700 hours a year in front of a computer screen yep that's so much and it's crazy because we haven't we haven't seen this until this last like decade or two and before that you would never hear these things so we're starting to see more and more of these issues starting to pop up that's why I think a brand like Felix is so smart for being ahead of the curve because I think it's gonna they're getting I think it's going to be a standard thing right and you see screens aren't going away well companies like Apple and Google they're already getting on board I know they have partnerships with them because I think it's going to become a standard that if you sit in front of a computer for more than an hour to a day like it'll just be a mandatory thing that everybody's almost like safety goggles when you're in any other industry hundred percent correct you're 100 right I have a friend whose optometrist gave them a prescription gave them prescription blue light blocking lenses specifically because she was complaining about you know eye strain or whatever and he's like hey you need to wear these because it's going to damage your eyes blue light blue light in particular suppresses melatonin tremendously like when compared to other forms of light like green light for example twice as long as green light and melatonin is a big deal now I'm not telling people to supplement with melatonin I think that's got different applications but melatonin deficiencies have been or or low levels of melatonin have been linked to higher rates of cancer melatonin is like I got really good anti-cancer antioxidant properties this may be why people who have you know poor sleep or work night shifts there it's considered a carcinogenic risk by the world health organization like if you are if you're a night shift worker or whatever it's actually they put it up there with you know other things that are known carcinogenics like smoking cigarettes which is kind of wild right if you think about it well I don't I mean I don't even work in front of a computer all day long and I notice the difference just from the amount of usage that we use our phones and so I can't imagine being somebody like my my two family members I was talking to this weekend I mean they have jobs where they sit they get at a desk they sit in front of a computer and they stare at a computer a minimum of eight to twelve hours every day with my brother in law he was 36 hours in front of a computer screen over the course of two days it's like dude that's how does that not fraud of course that's gotta have some of course of course yeah it's almost it it's kind of sucks in a way because now that I'm aware it when I'm not wearing it's like my it totally affects my sleep and I can and I could tell right away ah I forgot to put them on like the other night it's almost like when I I figured out like some of the the like like a gluten or one of these other substances where it's like I know specifically that's what caused like my heartburn now you know it's like I wish I didn't know that you know because that trace back I had one beer and like ah you know it's like somewhat ignorant psychosomatic yeah yeah dude uh this is something else that's crazy so um Sunday you know I went went to church and I was the some of the the speakers that they have there are so phenomenal such exceptional communicators and every once while they'll bring up studies which I think is really cool and he brought up a study this was I think it was done by UCLA that showed that people need a minimum of 8 to 10 meaningful touches a day in order to thrive so they actually did this huge study and they found that people who received less than 8 to 10 meaning meaningful touches are you know not like you bump into someone hand on their shoulder a hug stuff like that friendly hand yes and they showed that if it's lower than that even if they when they control for other factors that that people's health physical health actually suffers now the whole talk was about there were such social creatures such social creatures you know the soviets had some fucking messed up studies on this right so they did yeah they did some some studies where they had orphans who were born like they intentionally kept them away they told the nurses feed them make sure they're the warm but don't pick them up don't hold them don't you know give them any touch or love and we're going to compare this group to this group of infants that you actually pick them up and hug them and hold them they're all serial killers weird and the ones that didn't get touch they were sick some of them died they didn't didn't thrive they actually so those study which we do you would never repeat right you never do a study like that again but we need that and so what he was talking about was how important it is to show your kids like physical so it's funny right i'm sitting there and i'm you know we're listening to some sitting in my son sitting next to me and he's like so you know especially fathers you know make sure i know it's hard but something you know make sure you hug and kiss your kids and even your sons especially grew up and my son's rolling his eyes because literally literally i'm putting my arm around him kisses me like every second yeah literally i just finished kissing him on his face you know right before the guy said and i like and i'm like and he's like how many is too much and i told me that how much is too much threshold yeah dude i told him like i don't give a shit how old you are kid you're gonna get a lot of that you know that's that stuff as a kid you probably it annoys you when you're a young teenage boy but then like when you hit your late 20s the early 30s that starts to come back around you really appreciate that yeah you know i don't i grew up with it so for me it's not hard to show that but i know it's hard for a lot of especially guys if you're you know you grow up and your dad either wasn't there or your dad was like you know the stereotypical dad who's just like you know right yeah good job buddy you know that's what you get from your dad like how you don't learn that so how do you do that with your with your own son you know i mean with babies but once they grow up like how do you even with babies i can you can see the difference i can see it within like the three of us my best friends and i who all have kids right now that are you know between the ages of four months and a year and a half you can even see the way we interact with our children based off of how how we received love you know growing up it's very obvious to me you know because i know there's still a hug and punch you know i'm just gonna throw that out there did you guys did your was your dad very affectionate with you uh just yeah he was oh yeah he was actually it was like annoyingly so i was like like your son where i was just like uh stop dad you know like because he would wrestle and then he would to get me to stop wrestling because i was just like incessantly like always like attacking him you know and he would just like okay dude i'm gonna kiss you i'm like no so that was like it it was totally uh you know a very uh like hands-on kind of like you know like love he's trying to see how he's gonna learn how to say this a real handsy a dad was a real handsy guy but not in like a creepy way uh yeah no it was it was definitely like it so i you know i've modeled the same thing with my kids i have no problem you know like giving them love like that so yeah might when might when i was a kid um you know i could i grew up in a family like that and so my friends would come over and they'd see you know when i'd come home with them because we're walking home from school and my dad would be doing something in the in the backyard of the the garage and i'd go up to my dad and give him a kiss on the cheek and my friends are always like he was like the godfather this is like the movie you know whatever i'm like this is this is literally how we you know how we greet each other you know so i think it's a good thing yeah anyway dude uh uh science daily published or put out they're not the publishers over there they report another study on on heavily or what they call ultra processed food bro the verdict is coming out and it's conclusive on ultra processed food it's probably the main reason for the obesity epidemic yeah hundred percent what i mean we we've all like speculated well i mean now you guys you know you guys knew this as trainers right but we used to say it was fat fat was the problem in sugar sodium yeah sugar no it's carbs no it's none of those things yeah it's ultra processed foods and how they they make us overeat yeah they encourage more uh intake so i looked up the very interesting charts um on uh on other countries and how they start to adopt a quote unquote western diet which is uh you know a western diet is uh it's just it's really personified i would say or characterized by ultra processed food that's what makes something a western diet so like in latin america or latin countries they you know two generations ago ate very differently than they do now so they were showing on this chart the rate the bmi the average bmi and how it went up and the consumption of processed food mirror it's a total mirror as soon as they started consuming more of these processed foods bmi started going up you know that's body mass index and the more they consume the higher goes up to the point now where there's an actual number where they can show you exactly how much the consumption of heavily processed food connects to obesity heart disease all this stuff wow isn't that insane that is insane so it's not any it's that's it right there that's why i always say you know i just towards the back half of my my career as a trainer that was what i would teach my clients because it was one thing you know i have to teach them all this other stuff it's one thing i focus on like just remove those first and let's see what happens and always they would always lose like 15 pounds 10 15 pounds just from doing that alone no i just i remember putting the same thing together and telling clients they could just i'd give them a list of all the foods which were all whole foods and instead of telling them restrictions of oh counter calories or way this big eat as much of it as you want as long as you're in these parameters of these foods go to town and what would happen is they would lose weight naturally yeah i mean when you're eating whole foods it's it's crazy how how much more difficult it is to over consume it's the body kind of just naturally tells you i'm full you get palate fatigue i'm tired of eating that and so now you're not going to get shredded doing that no that's what that's what i want to communicate to be like yeah of course you want to get six pack you can do a lot more steps uh you're gonna have to take no but you take somebody who has been eating an an ultra processed diet like you're saying or eats out fast food all the time and then you tell them you know hey baked potatoes steak chicken rice broccoli all fine go to town you know when you're hungry eat it go eat off this as long as you eat off this list of all these whole foods i put the other just stay away from all that other stuff but hey if you're i don't want you hungry if you're hungry go get go get something from your list and they would they would lose a ton of weight that way well it's interesting you bring the subs you guys hear where uh crossfit's new direction is no oh so i guess like in january uh the headquarters had like i guess there's been this this whole uh new new sort of uh agenda that uh greg glasman like met up i guess with another um this other like physician who like medical physician who i guess inspired him to to focus like completely on chronic illness and uh you know this is why he's been going after like coca-cola oh really so he's been in like a lot of um legal legal like lawsuits and things with uh what was that other um certification that not not ace but it was the more medically i remember i remember i can't remember the certification but there were some issues there but so that back and forth they've they've been kind of like attacking and encounter attacking a lot of uh uh you know these these big sort of uh institutions and and brands and things that sugar-based kind of brands are they trying to go more mainstream they're trying to go more mainstream and and they're trying to to make it more accessible for like the elderly and for the general pop so weird it's a very interesting shift which is who would have predicted that yeah yeah and it's i guess it's like causing all kinds of like pilgrimage away from from the brand well i'm more and more too i we have quite a few people that own crossfit boxes or or attend them or train at them that follow us and i get dms all the time um that they they they're programming is changing too like every year it's getting it's funny because real soon here it's not considered crossfit to me anymore it's starting to become personal training yeah it's it's uh getting closer to reasonable that's exactly what we talked about um in our earliest episodes when we talked about crossfit it was like either i just talk about it like it's a sport and that's it and we're training athletes and it's it's a competitive sport or if you're going to use it for fitness you got to become you got to scale back on the insanity a little bit and make it a little bit more it's funny because he and and that was the most they're bringing they're finally profitable with the games and like they're like starting to bring in a lot of money and then like he just had this like sort of awakening almost like he went on an ayahuasca trip or something and he's had this idea that now we have to go in this direction completely and so it basically took all the money out of uh you know the games which was starting to become profitable which pissed a lot of people off which is probably one of the best things that they did didn't they cut their staffing down like tremendously yes so they're only down I guess they're only down to like nine they had like a couple hundred staff at the headquarters and they've like dwindled down do you guys think they're going to survive this or do you think that this pivot is going to because they had such a strong base that was so connected to the way they did things before do you think that this is going to hurt them or where are they at with the contract right now what are they on year five or six with Reebok because they signed a 10-year deal with them oh wow yeah yeah they signed a 10-year deal so they're I mean they're they're gonna be okay and if their games are actually finally profitable um they're not going around and what's happening is they're they're uh they're obviously listening to what's being said out there about all the injuries and poor poor programming and I think that like I said the people that follow and listen to us uh share with me all the time like that they modify their workouts and adjust them and do mobility work before they start and you know it's more and more starting to look like good personal training so you know because of that I think it will I think uh you know a decade or two from now uh people won't think of CrossFit the same way that we looked at CrossFit at the very beginning of what it was like I think it'll be it'll look completely different than what it looked like so they have uh another thing was they have this certification like they did with their CrossFit level one or whatever but they're doing it with physicians so like these these like they're taking them through functional exercises and all that and trying to like get them to adopt that within their clinic oh wow which is that's actually kind of cool yeah well Glassman is he's a pioneer he really is um he made a bigger impact in the fitness space than any single person that I know of in modern times he really did um and when you hear him talk about certain things the dude is very very smart very very forward thinking so it'll be interesting to watch see what happens yeah Justin you told me that uh google bought Fitbit huh yeah when was that 2.1 billion holy shit this is like a couple months ago I think but yeah that's a big deal I mean the like I guess because Apple's been like producing a lot of numbers with their Apple watch and has done you know really well uh Google wants to get a piece of the game and and had you know pitched that over to Fitbit and and acquired them I've used a Fitbit's watch looks like Apple's watch that's what I got my daughter for her birthday oh you did I did a Fitbit one I did I got her because you know why her friend has one and they talk about it all the time you know what's funny this morning she's like can I walk to school because if she's got the Fitbit she wants to try we'll see how long the novelty work you know yeah well it's interesting because like what's their motivation and a lot of it too is obviously the user data like they're requiring with it which then you know gets into the digital health realm where google's like how do we track where people are moving and how do we track their heart rates to see how our ads affect them I mean that's the main motivation it's not the product they're not making the money there you think I'm making shit up no not at all it's think think gp I mean it's got gps on it too right yeah so imagine when you know your daughter's walking by target and all of a sudden a target ad pops up and then they'll see what the heart rate did and they'll start to connect at all that's like what I told you guys what's going on with all the the car dealerships I told you that's what's going on with all the with them being able to track and see where your vehicle is going I mean look at look at that article Doug pulled up there it says some fitbit users are getting rid of their devices because they don't trust google oh wow that's funny yeah that's interesting good data I don't think it's gonna hurt their sales I think they're gonna sell more oh yeah well I mean at the end of the day it's more convenient for the consumer I mean there's always the people that are freaked out and it's funny it's always the people that no one gives a fuck like nobody's got a better back end support nobody gives a shit about what you're doing bro you know what I'm saying like nobody cares like everyone freaks out about that at the end of the day for the majority it makes it nice you want to you want to know when it matters if you ever run for any kind of public office they're going to find some shit on you right every from your gmail yeah I mean they save it that's why it was free everybody forgets that like oh I use a free email service thank you yeah you're right for watching all of a sudden they're like oh this uh this blog you wrote and back in 2004 it still won't be that big big detail how many did hillary get to disappear yeah you see the fine hillary's magician yeah there's still ways around it all that disappeared emails and some people yeah our first question is from br porter 23 what is the significance of body weight training when strength training and can it replace higher rep ranges with weights it's actually a good question because on the surface you think to yourself you know okay I'm doing push-ups I can do 30 push-ups why don't I just do bench press with a light weight that I can do 30 reps with um am I going to get the same value you're actually not different yeah there's there's a lot of skill that comes from exercise learning how to do a movement and it's very valuable to learn how to move your body around versus move a weight around your body well what I mean they both have tremendous value just different that's the closed chain and open chain I mean having an open chain is is lots of value to have having to stabilize the weight and space so it's just flat out it's just different it's different and both are beneficial it's not a replace or an either or it's I think both belong yeah they're complementary to each other right right yeah now as far as like functional ability they both have lots of benefit for functional ability but I will say this when you're first started working out or you're let's say your trainer and you're working with youth I like body weight movements to start with I think learning to move your body around in space learning to control your body has so much carry over into everything else I think many routines place almost no value on exercises like that partially because it's a skill that's can be difficult to learn like you could work out all the time with weights and then go and try and do pull-ups and dips or you know a single leg you might have enough strength to do a single leg squat with your body but you may not have the control and stability to do it so here you are squatting five here at you know I'm a person like that I can squat you know mid 300 pounds have me do a single leg squat and I start to struggle because I don't have that skill which one do you think is gonna you know talk to my functional ability out in the real world they both do so neglecting one actually takes away from your progress as far as the muscle building effects or the body sculpting effects because it's different because it's novel throwing those body weight movements and you will notice better you know muscle development in your body like dips and pull-ups I like to see that a lot of people do those but not enough people do those two exercises those are great exercises to get good at like get good at being able to do a pull-up or get good at being able to do a dip and watch how your body you know starts to you know kind of develop and if you need any evidence of the aesthetic effects of body weight training look at high-level gymnasts you know these are people that they use some weights but most of the stuff they do is body weight yeah and I think people aren't like it's tough because you do have to get somewhat creative in terms of how to intensify some of these movements without weights and to be able to you know make these workouts more challenging after you get somewhat adapted to push-ups dips and pull-ups and whatnot and but there's there is a lot of ways like you see these calisthenic guys are out there doing stuff with bars and like gymnasts and there's levels to it that you can definitely get you know massive strength gains from and and very very much more you know this this proprioceptive ability of of understanding your body I think and and being in your body a bit more than even with weights hey didn't you weren't you scheduled to do some parkour with your son that was yeah did you do it yeah you're like there's there's this waiting list that's crazy right now for it so we went to the gym and we didn't even get to run the class yet so we're on like for three weeks waiting to do this but I can't wait it looks it looks like a riot dude like really yeah there's all these different obstacles and things and it's like ninja warrior obstacles and things in there that you can jump through and climb and and swing from and all that so it looks like a good time yeah next question is from Jay Nick Dave should someone who's a beginner focus on bulking or cutting first how do you know which to do first you know this is a general question so of course it depends on the individual yeah but generally speaking I think um I typically have a client focus on bulking first now I don't I say that loosely I'm not telling I'm not having them bump their calories like crazy or whatever I'm typically just trying to get them stronger yeah before I ever try to cut any kind of calories because I want to work with a healthier metabolism or maybe maybe that's the wrong word I want to work with a faster metabolism it's easier to get lean when your body's burning more calories naturally and I want them to be good to performance wise in the gym while I'm working with them I think to establish some of these like compound lifts I don't you know necessarily want to run them through a cut where like they're they may fatigue you know more so than they would if they were fed yeah you know I I've talked about this before in an old podcast but I'll bring it up again for listeners who might not have heard this but there's a bit of a misconception when it comes to you know the best workouts for fat loss a lot of us think I'm going to do the exercises in the workouts that just burn tons of calories but that's completely negating the fact that the workout itself sends a signal to the body and the signal that it sends to the body tells the body to get better at whatever you're doing and so what happens when you're focusing on just losing weight let's say you're doing lots of cardio lots of these hit style workouts and circuit type training is your body starts to become efficient with calories you actually start to slow your metabolism down and for people who are like oh that doesn't really happen I've read study no no no look at modern hunter-gatherers there's this really amazing study done on on modern hunter gatherers the hudza tribe or hudza I believe is spelled tribe where they they scientists went in and measured their calorie burn and the they predicted that these these people would be burning 5000 calories a day because they're hunting and walking and moving all day long they thought oh these people are going to burn way more calories in the average person it turns out they weren't burning that many more calories in the average person and you think yourself how's that possible they're moving like crazy because it doesn't make sense why would the human body evolve to burn shit tons of calories all the time when food has always been so scarce now there is one form of exercise that will tell the body to burn more calories and that is resistance training strength because strength when your body prioritizes strength the second priority is to become efficient with calories actually bumps it down the list a little bit says we need to get stronger in order to get stronger you have to build muscle that burns more calories so more often than not if I had a client that wanted to lose a lot of weight I would even I would start them off and be like well we're going to focus on strength for a little while before we even try to lose any weight it took me a while to figure that out but once I started doing that I had much better long-term success I like this question because not only do I agree with you but I would always start someone to pull the only exception to the rule would be a competitor or somebody who has already been tracking their food and they came to me and said Adam I'm at 5000 calories a day already I they have all their macros tracked out for me they're already eating a ton of calories and they're like will you help me get shredded like and that's like one in a you know thousand people come to me ever like that most people are coming to me with nowhere no clue where to start and or you know somebody who is really overweight and that's what's really changed for me as a trainer and it took me probably a decade to figure this piece out because you the I think the common knowledge says okay somebody who is 300 pounds they come in higher personal trainer to lose 100 pounds you're going to put them on a cut no not at all because most of those people have extremely slow metabolisms because they're deconditioned they're not moving around they don't they have a lot of body fat they don't have a lot of muscle mass on their body and and have probably real poor eating habits where they you know binge like crazy and then they restrict and so when I first get a hold of anybody no matter how overweight they are the first few months minimum is focused on us actually starting to slowly increase calories now I changed them right most people come in there they're you know their macro profiles way off they're way over consuming sugar and carbs and and sometimes fat not getting enough protein or not getting enough healthy fats not getting enough fiber so and we've talked about this on the show many times like I don't like to take away from somebody somebody who also has a hard time controlling their diet going straight into a diet that you restrict from them is always a really bad place to start they have a lot they need to work on as far as their relationship with food and I've found that I've had a lot more success with assessing a diet and instead of telling them oh you can't have these things saying hey I want to add this into your diet and so I'll add things to the diet while also strength training to what Justin and Salis point was which is so I would build more muscle which would then speed their metabolism up so always I'm starting somebody on a bulk before we go to a cut plus it's nice to show somebody to value or to teach someone to value performance first anyway so it's like they came in there they want to lose 30 pounds but now you're getting them stronger and then they start to feel stronger they start to see the weights go up in the gym they start to feel better in their body and then they start to value exercise for that that's a nice relationship to start with like you you're valuing the performance and you're getting it you're starting off on the right foot then a few months later like you're saying Adam then switching them to now we're going to start comes the reveal yeah now we're going to start to reduce calories and and see what happens it's just a much better long-term approach next question is from Jeremy Longprey why do you guys think people have such a hard time losing fat in this day and age what are the physical or psychological barriers you see most people have and how have you guided people in the right direction on starting their journey you guys ever look at the the it's like a picture from I want to say at the turn of the century I should say turn of the 1900s right there was a picture of a circus what they used to call the circus fat man oh yeah what an overweight or obese person back then looks like you see that like everywhere at disneyland now it's it's wild right because you know back in those days circuses had these these side acts or whatever where you know come see the bearded lady or come see this you know the you know the boy with you know you know flipper hands or whatever or the 300 pound man yeah like the 300 pound man was so crazy yeah and so you look at this picture of this man who was considered a circus fat man so people literally paid money to to stand in front of this guy and look at him because he was so out of the ordinary crazy overweight now when you look at him yeah he's a big guy he's definitely overweight but plug that guy into walmart or any other you know store or ask a scooter or disney world and he blends right in and so it's it's insane how much our perception of this has changed now what the hell has happened is it because where our our genetics have changed is it is it just no it's our environment our environment is radically changed it's a lot of things right i mean it's uh we move significantly less way less that same time frame you're talking about sal you would have to go slaughter the pig you know i'm saying you would you prepare it all day long wash your clothes by hand yeah i mean there the the amount of calories we were probably burning throughout the day just to go about our normal day was probably two three x what the average person does today not to mention uh food wasn't as readily available uh you had to you know kick or kill cook prepare your meal just to have a single meal where in doordash yeah i mean we we have access to food everywhere and then you throw in the fact of how much we've made it palatable and and processed foods like we all we're always talking about i mean where we got wrappers and packages with you know three 500 calorie bombs all over the place and so it's really easy to over consume in comparison about then so i think it's a combination of all you want to know what you know what you want to know what it took to make food hyper palatable 100 150 years ago it took hours and hours of preparation it took a lot of time to make and bake the cake or the pie or the meal that was hyper palatable you had to put a lot of time and effort into it they could not go to the store and cheaply purchase something that was hyper palatable and here's a here's a funny thing here's a reversal you go back 100 to 150 years ago the people that you found that were overweight were wealthy yeah the poor were never almost never overweight today it's the reverse today it's the reverse now why is it the reverse today well adam was saying these foods are so readily available and so cheap and the reason why the wealthy now are not obese is because they've education they're more educated and so they make different food choices but our lifestyle it's just let me put it this way 150 years ago 200 years ago if you were to tell the average person that you were going to go to a gymnasium to lift heavy objects and put them down back on the ground yeah they would have been like why yeah just go till the fields yeah i got some work for you to do and you know you don't even have to you don't have to pay me for it you know it's crazy we are extremely sedentary but also simultaneously extremely busy we solved a lot of problems and we also created problems all the way side effects that's just how it goes i mean yeah unintendedly so like we you know to make everything easier in terms of access and and you know food more readily available like these were mega you know issues that we're trying to solve and solve hunger like hunger was a big huge thing and and we we were able to create foods that lasted longer and you know tasted better and and do this all under uh you know for less money so it and now it's just it's it's everywhere so like learning how to create barriers for that is the new the new thing i think that uh sleep and stress or you know the lack of sleep and high stress is at all-time highs when you compare it back then also i don't think you i i think it was different stress i would you know we have to be careful when we say that we're more stressed today because i i doubt we're more stressed and the generations that you know grew up were they were you know tuberculosis well your stress back then was i might not get to eat yeah it was also it was also acute and then gone whereas now we have these like little stresses all day that's what i mean we're we take on everybody else's problems now it's like every like we're aware of like the world's issues yes instead of just our local and do you envision people back then uh having trouble sleeping i don't i i just don't see a hundred years ago lying in bed tired from labor right stimulated from being on the computer all day long and your brain like turning all day long i feel like most people back then are probably exhausted from their day the sun went down they probably sat by a fire or something maybe had dinner and then probably in bed i can't imagine and they had like crippling arthritis like you know that 60 years old or whatever so you know they had that and that's the that's the other part too when i say that we were we're extremely uh we're also busy so you know you think about this but what i mean by busy is we're distracted uh constantly there were probably times of quiet solitude back then like all right i'm going to take the wagon to go get some you know whatever uh it's going to take me three hours you're by yourself with your thoughts in nature right now you can't even wait in line for two seconds without being on your phone and learning about what's happening around the world or whatever yeah so modern life is now here's now to be clear here i wouldn't trade it for for old life at all no i think what we have now is way way better it just has what are called unintended consequences these side effects of solving these major problems so how do we fix that we have to uh create practices we have to create practices we have to structure it into our daily lives and we have to learn to value them because abstain yeah regular life modern life is not going to make you healthy and fit regular life is going to make you fat um and chronically sick you might not get the same kind of illness as your grandparents got uh but you're going to get these kind of chronic illness of you know inactivity and you know in overeating so you just have to kind of structure in your life so now it's like you got to schedule time to go to the gym otherwise you're not active now you have to avoid food whereas back then it was you had to find food you know now you have to schedule time to be out in nature without all kinds of shit all around you all the time now you have to have a sleep routine you didn't have a sleep routine back then you know hit the pillow you were exhausted yeah that's right you know turn the lights that with lights you know it's the sun that went down so it's just a totally different and if you look at uh places now where people are less obese it's because it's built into their life like if you look at like for example you look at big cities like new york city san francisco people tend to be less obese because uh modern life there means you're walking more you know um you look at you know certain uh asian cultures they have implemented activity into their culture so like you go to you know you see certain like chinese culture for example old people are out doing tai chi and movements and it's just been ingrained in their culture and so as a result they have better health you have to develop the structures and it has to become behaviors and that's the only way i was able to ever able to find long-term success with clients um otherwise it was always short-term success next question is from rosa steff how do you know when you should become a personal trainer what makes you fit to become a personal trainer you know i wrote an article on a blog article on this right here in fact i'll make sure that we link it in the in the show notes and i wrote the article because there's a lot of people who recently i've gotten a lot of info a lot of messages from people who are asking questions like this one personal training is a a if you were to place jobs or careers into categories there would be a category of passion driven careers um artists musician you know chef personal trainers right there if you have a deep passion for it you're going to be do okay if you don't don't become a personal trainer because the money's not going to motivate you the job is not easy it's not going to do the job and be like oh my god i love hearing people complain about their problems and i love people not doing what i tell them to do and i love hearing the same you know it's it's a it's one of those jobs that you love only if you're passionate about helping people through health you gotta be a people person if you don't have a passion for helping people through health and fitness you won't last and i've i've had many many trainers you could tell why they got the job oh i want to be a trainer because oh the schedule seems flexible and it seems like you know i heard trainers make a lot per hour you're not gonna make it i i feel like that's hard to say though because i also feel like i i fell in love with personal training and became passionate about it like it was kind of like this to be honest it was a oh it'd be kind of a cool job to do i finished my degree it was like that i really thought i was going to go down the physical therapist path and in that direction and uh i actually didn't even know that you can make any money being a personal trainer and thought oh that's and then when i found out you could i was like oh that'd be kind of a cool job to do while i'm going to school for this and i really fell in love with it i really fell in love with uh interacting with people and helping other people and then i also uh and today when i think back some of the things that make me so passionate about what we do is is honestly a lot of the accountability on myself i value health and taking care of myself so much that it's awesome that i i picked a career that it's you know obviously ideal for me to be healthy and fit and in shape if i'm going to be promoting health and fitness and so for me that was like where a lot of the the passion later on came from was like oh this is i'm a better person i'm a better human when i'm healthier and fit and taking care of my body and because this is where i make my living um it holds me accountable to that and so you know it's you know it's it's hard for me to tell you that you you you have to have this like deep desire to be well how soon did you feel because you still wanted to help people you want to be a physical therapist yeah but how soon did you feel like passion for it like how long did it take it was pretty quick it was pretty fast like it i mean right away within the first six months i was already like working six seven days a week and even when i wasn't that to me that there was obviously obviously i enjoyed it a lot because even when i wasn't getting paid i was still hanging out the job yeah same here you know and so that to me is like a good sign that you're in the right place and you know if you find yourself reading articles about you know fitness and and the body and nutrition like and you find yourself doing that on off hours because you want to learn your interest or cure yourself that's always a really good sign that that's probably a good passion for you and i think that it's not just personal training that falls with anything that you should pursue i think that's just good advice in general like you know what would you do if you didn't need to work you know what and i and someone asked me the other day about us and this business and what we're scaling it and potentially could build it to sell it and and i go you know um of course uh being smart businessmen i think we're all structuring it to have the potential to sell if it wanted to at one point but to be honest if someone asked me what would you do if you sold this and well i would want to do this you know so i think that's what you should be in search of and if you can ask yourself like would you you know and i was helping people like work out even when i wasn't fully certified and i was doing that on my on time so you know i i don't know i think that uh that's more important if you're if it's something that you would do even if you weren't getting paid that's a good sign if if personal training for you it interests you that much well you know when i do those sales trainings or for trainers i'll be in a room full of anywhere between 20 to 50 trainers and first thing i always say is you know uh you know raise your hand and tell me the reasons why you became a personal trainer and it's it's all it's always something that's related to i love helping people or i love fitness i almost never had anybody raise her hand and be like oh it's i mean it's for the money or anything else it's definitely in the in the revolve the valley it's it's almost like talk you ever talk to a teacher who's been a teacher for a year teachers don't make a lot of money we know this you ever talk to a teacher has been a teacher for a long time you ask him why why you teacher you know you don't make that much money what is it i love helping kids i love teaching children it's the same thing like the the reward i used to get from clients coming to me and being like you've improved your your guidance has improved my life you know and i'm saying in general terms it was usually more specific i would feel so good about that that you could have paid me almost anything and i would have done it you know yeah i love it i mean it's one of those things i always loved like pe for instance and and that's one of those where just being physical and being around it and learning more about the human body and all the intricacies you know involved with that like it's just a constant place for you to learn and grow and and so to be able to then you know apply that to somebody else on even on a small level where you feel like you're probably not qualified to do it for a long period of time but like with a little bit that you do know you can like immediately help somebody and i think that's that's the appeal of personal training it's just like you could just jump right in and you know as long as you're keeping everything safe and structured like you can really make a huge impact in somebody's life it's it's one of the most and people sometimes chuckle when i say this but i'll make the case it's one of the most exhausting jobs you'll ever do in your entire life and people think well how's how's it exhausting you just tell people to work out um you are when you go to a normal job you're there you know eight hours a day uh when you're personal training eight clients a day you are on every minute of that eight hours you are not break with your buddies you're not you are on you're with your client always the energy that they give off it goes inside of you you know so you have someone comes it's not your clients come to your workouts always ready to work out and feeling great oftentimes they come to you and they're stressed out yeah oftentimes they come to you they don't want to work out and my wife did this my husband did that my shoulder hurts i'm not feeling good this isn't working sal i'm trying to do the nutrition i fucked up again you know i don't know if i should even work out whatever all and that's it all day long so eight clients in a day you know it's funny for personal training full time is considered 30 hours for most big box gyms 30 hours considered full time well that's because it's exhausting well not only that and if you're really truly doing uh six to eight clients in a day that's almost never is that eight straight it's normally a block of four and a block of four a block of six and a block so you're probably there for 12 hours yeah so you're normally there for a lot longer than a than a normal eight hour shift in order to see that many clients so no it's an exhausting job and to your point you're right like you you have to be kind of a chameleon you have to be a people person like those things i think are are really as far as the the education and becoming a great trainer i mean that that takes time like i don't think uh i don't think any of us believe that we were great trainers uh within the first year or two i mean it took years and years of experience to get really good at personal training so if you're excited to learn and you're into it i think that that's important i think it's important you you like people um but as far as you know being fit to be a personal trainer like who what skill sets or how good you are yet like that that doesn't matter as much as you want your desire to want to be good yes the passion and with that go to mind pump free dot com and download our guides uh lots of free resources there check it out download it you can also find all of us on instagram you can find justin at mind pump me at mind pump sal and adam at mind pump adam