 Look at Doug over there scared. I'm gonna yell. Boom. I did yell Doug scared every I scared Adam this time Sitting over there didn't even have headphones on anyway The reason why I do that by the way is because it's exciting and because I picture half of you Blowing out your ears with their headphones when you're waiting for the episode and that brings me joy You know what else brings me joy giving away free workout programs. I know we do it all the time I still get excited today's giveaway is map strong So one of you lucky viewers will get free access to map strong So long as you do the following leave a comment the first 24 hours that we drop this episode subscribe to this channel and Turn on your notifications. By the way, we do this to get better on the algorithms on YouTube We want to rank higher than everybody else because we want to be the best podcast in the world Actually, we are the best podcast in the world people on YouTube. Just don't know it yet. We're almost there So help us out. Also, we're running a sale on two very effective Strength building programs map strong and maps power left. Okay, they're both half off Go check them out at maps fitness products calm Just use the code August special with no space for the discount. All right, here comes the show Justin, yo, they did a study on exercise and alcohol. You want to guess what? I'm listening It's good for muscle growth and improves the pump Yeah, I don't know. Did you imagine that all it needs an excuse now I mean before I get to the study actually because this cool study. Have you guys ever worked out? Slightly buzzed with you have yeah, yeah, it's not it's not good. No I actually injured a part of my body doing that that I didn't know you could injure I when I used to have I used to like be part investor in this this gym down in Palm Springs area And we had it was like a up like we would cater to You know people who liked racquetball and rock climbing It's like a really nice place right and we had a wine bar in there and we would shut the gym down on Fridays I think at 11 and me and the staff would hey, let's have some wine right we got drunk and I decided I'm gonna take my shirt off and work out cuz that's what I do when I get drunk You don't have to be drunk to do that Yeah, exactly. I like how you tied it Me in my 20s, okay me in my 20s right you're hanging out with some of your staff right? Oh, yeah, then we'll get a pump I say what do I work out my shirt off? I wear my be your wife beaters say I progress I mean it may as well. It's painted on it covers my nipples But I went I went I went out into the gym and I worked out and I pulled a lot you ever pull a lot That's gonna be one of the hardest muscles to pull ever anyway. Here's what the study showed that That out of exercise reduced people's alcohol cravings So people who had issues with alcohol when they exercise regularly Which is kind of ironic because you would think that because it depletes the glycogen levels and the alcohol is one of the fastest Converting sugars in the body. Yeah, but I don't think people are drinking alcohol for its energy No, I don't think they are either but that that's kind of ironic that that would happen that that would actually suppress that because you would think that Depleting the glycogen levels would make you kind of crave, you know fast sugar Well here so think of it this way because I read the study and I thought a lot about it And you know if you think about the reason why people crave alcohol in the first place It's usually to make themselves Feel better, right? So it's like a it's like a de-stress or it's like a dope. Yes It's like a dopamine serotonin thing, right? You drink you feel good Exercise produces some of those feelings too, especially over time So, you know, and you know what the study shown on on drug abuse, right? If people aren't as stressed and can deal with their lives rather less likely to become addicted to substances So it's like, okay now I'm working out regularly. It replaces that feeling exactly so they have a less desire to Self-medicate with something like alcohol, which I thought was I would love to see studies on exercise Was it general like that or do they give you a percentage or a statistic? You know, I should find I could pull the study up to see what it was But it was it was significant enough to where you know, they like I said, they did this I mean, I noticed it was a lot of my clients of Somehow I attracted a lot of people that likes to drink a lot. So we're yeah, we're in you know, that was one of the first things in terms of Throughout the day like having to cope with stress or you know work or this and that like they started to reduce the amount that they're Intaking and you know inevitably like some of them like completely eliminated it So yeah, it it really does kind of replace that that that feeling that sort of euphoric feeling Yes, they did this on college students these were college students who had problematic drinking Behaviors and they did a few controls So they did one where they did nothing then they did one where they had them do therapy and art And then another one where they'd exercise another one They did exercise and therapy and art and they exercise and of course the exercise and therapy and art were the most effective at reducing The now how did it therapy and art by themselves to did it come did rival it? I don't know but they did help a little bit right any kind of stress reduction therapy I was curious to see how close it would you know, I mean it's kind of it's multi-pronged, right? For the exercise there's you got to think of this too Like this is one of the reasons why I used to promote going to the gym every day You know not necessarily training hard and heavy every day But just going to the gym every day because what I started to notice with myself and clients was Just because you went to the gym makes you make better decisions in the rest of the day 100% itself and betterment like it's psychologically it you know, you you get value from that just by like Actively trying to improve yourself right and because I don't think anybody considers alcohol a healthy choice that they make sure even if you enjoy it You have fun escape. Yeah, so you know that that's not a good choice That's probably one of the first areas people are like, okay I need to cut back my drinking when they get back into fitness And so just by training or exercising or going to the gym every day helps you make those better choices This is also why oh by the way, I got all kinds of DMs around Remember I don't remember what the name of the episode was where we did We were giving out tips and one of the tips that I gave that was like a game-changer for me was Making it a priority to lift on Sunday. Hmm and lifting on Sunday set the tone I must have got 50 DMs of people saying like oh my god I did that last weekend and it set the tone for my week and made a huge difference. I'm gonna continue doing that I swear to God I'd say 80% of the success with fitness is psychological At least like the workout programming. It's important, you know what you do very important But man that psychological piece if you could figure that out for yourself Like for me, it's like working out in the morning. I know if I work out first thing in the morning I'm gonna be consistent if I don't I'm less like so it's a psychological thing Even though work morning workouts, you know at 5 30 a.m. Suck or whatever totally now It's totally true speaking of which my my son my youngest right my nine month old or nine and a half month old is the lightest sleeper in In the history of the world. I I sort of got a leaf could fall outside of his room and the kid So I'm like trying to work out in the morning And so, you know Jessica and I are talking about I'm like, well, okay Let's give this a shot and see what happens because I have when I have the older kids with me They I have to take him to school So the only time I can work out is if I go lift it, you know 5 45 of the morning The garage is right underneath the baby's room, but he's got a sound machine You know, I'm like I'm not even using the barbells So I don't have to rack them. I'm like using dumbbells putting down funny because that's how my house now is set up, too His bedroom is right up there and not only that. I don't know if you have this you're are you connected to your nanic camera? Not not on my phone, but I can so I can I can tell like when I Drop away the camera goes off. Oh it alerts me so you can so I know and he has a sound machine also So I have this you wake up. No, I'm lucky He sleeps pretty hard so but I have been concerned about that because I've been down in the gym working out And he's right. I'm right underneath you open the garage door and it can it can wait. Oh, yeah That's I mean I don't park in the garage for it because otherwise I'll open it and you'll wake up I'm like, oh, come on kids. They're asleep. So damn Frustrated and again while speaking of which some fun stuff with the kid first of all the kid eats like a Machine which is cool. I guess it's a struggle for some people right is feeding their kids He loves food. He loves savory food and his favorite dish So Jessica will take Some kind of like she'll either take squash or carrots Something like that right some kind of like vegetable that's got maybe some starches in it And she'll cook that blend it and then she takes the the tri-tip from butcher box Right the grass-fed tri-tip and she adds it in there and I mean this kid's eating some meat like this Food that we give them is very high and me It's his favorite thing to eat in the world and I have to like distract him to stop feeding them So like I'll feed him and then give him something like move away and hopefully doesn't scream is it what's more basically like pudding Like because you got to like puree the the meat like down to like Almost like putting baby food. He's got his teeth now, right? He's got four teeth Okay, the two top ones are coming to the two bottom one. It's hilarious too because we have these Serenity kids makes these grain-free like puffs and you'll put it in his mouth and then you'll see him go Like If we let him have the thing he'll eat the whole thing we have to rip the ration that yeah, yeah Oh, really, you know, they have they're cool. I mean you guys probably know this for sure I didn't know about these until I had Max because they didn't have these when my little brother and sister kids is It was such a smart invention and there are these then they're for like those little puffin type of things, right? So we take those serenity kids puffins and we put them in this little The jar that he can carry around and it has a thing where he can stick his hand in Oh, but it won't fall out. But yeah, it won't fall out So when he so as you know because they just grab a whole bunch and then they all fall and they drop it Yeah, they drop back in and then he can only do I've seen it. It's got brilliant. Yeah Yeah, you throw it on the ground and flip it. I'm like man. They have come up with some It's like the tippy cup for food right like so doesn't spill out Well, so what I was gonna say too is that you know because sometimes we'll buy Because we get a certain order from butcher box and now Jessica's giving the baby all the grass fed try tip Sometimes we'll run out and have to order some from the store. Yeah, and because I'm you know, we're giving it to the baby I'm way more aware of like the difference between grass that in the other one The regular one has got like this thick layer. It's delicious. Obviously a thick layer of fat on it Yeah, the grass fed not at all way leaner. Oh, yeah, and it's triton triton. It's a lot You know what I keep tripping I so I just I had their bacon yesterday again, and they're the pork is insane Yeah, more we the more I think about like I actually enjoy Their pork more than I like real price So the other way around with try tip and meet because obviously if it's more marbly and fatty and stuff like that It has a bit no heritage pork is delicious. Yes comparison way better I had some I had some of the other regular bacon in my in my refrigerator last week And then the this yesterday Katrina made breakfast and I'm eating it and I'm like man Why is this bacon so good? She's like it's because it's butcher box She goes last week we didn't have it and I used I used something from the grocery store And I'm like damn, I have a big difference Yeah, when you when you have them back-to-back like that you can really tell a major What's that one dish called where it's got the the green? Salsa and it's pork Something Verde. Oh, yeah Verde oh there you go. Yeah. Yeah Courtney made that with the heritage Yeah, that was that was actually really surprising. We did taco Tuesday yesterday You know my dot my daughter does well she's better about it now But well, you know, we'll have the ground beef. We'll have the cheese We'll have the you know the guac and the pico de gall might and she's better at this now But my daughter would take the taco the shell and literally be cheese And then there's like four bits of ground beef just to make me happy But now she's adding more ground beef because I'll be like no honey That's not a taco. What the hell are you even hanging out with me too long? That's just a bunch of cheese Did you guys hear about the one-year-old in Russia? Did you guys read this story? No, this is crazy So a one-year-old in Russia somehow Crawled away and got lost in the forest For three days and they found this kid and baby was survived In the forest with wolves and bears and shit days How does a pair how do parents lose a one-year-old? That's a good question like how first of all how far can a one-year-old really get listen Are they even walking at this point of the crawling? No, it's this okay So it's this this girl was playing in her family's unfenced garden in the small and Smolensky region of Russia and wandered off while her mother was speaking to a neighbor For three days in the forest and this force has wolves and bears and shit. What and they found the baby three days later Two and a half miles from her home. What two and a half miles from her home Fine that baby was on the move doesn't this sound like the like a origin story of a superhero Oh, yeah, yeah, like she was out there and she like it sounds like a terrible mother Oh I mean, I'm sure she feels awful, but how does a one-year-old get away for three days like I mean And how distracted you have to be like for it to get that far away that they're not in Any like distance that you find like within the first 24 hours. I don't know the next Champion right here. I feel like we're gonna find out this kid's older It's like she's a super psych. She's kind of super powers Oh, yeah wolves taught me some stuff when I was in the forest one time. It's a little girl Yeah, yeah, so I just watched there's this really cool documentary on Netflix Christie, what's what's the name Doug? I have it on there. She was a one of the very first female boxers Oh, I talked about Christy Martin Christy Martin. Yeah, dude. I just tell you guys about this when I know you didn't Oh, I didn't bring that up to you guys. No. Yeah. No, it was amazing Do you remember watching her so I do just by you know watching that it kind of brought it back But I didn't even think about her because I you know Ronda Rousey and like this whole she's way before all that Sorry, I'm sorry. I got a bone. I thought I told you guys about I thought I told one Oh, maybe I didn't I guess I didn't tell you guys about this cuz Katrina and I last week We were surfing on Netflix and it popped up and I saw her name and I and I had forgotten all about her And I start telling Katrina about her that what you watched. Okay, that's a new thing on Netflix It's called untold stories. They only have two episodes out so far both of them are fire Yeah, it was really good dude and it got into her relationship with her husband and who was also her trainer And how she like previous to that was like a lesbian and then you know Like kind of went away from that for a while and like they came back to it Anyway, there's this whole like crazy story Surrounding like her husband and her and like how like like this abuse and like how he basically try to kill her Whoa at the end of this whole thing But dude when she was boxing and fighting she looked like like the Mike Tyson of female That's what they should call her she she was it like insanely explosive, dude It was really cool to watch her fight Mike Tyson asked for her to be on his undercar Because the heat the first time he saw her fight He was blown away by her and this was during the time when there was no female fighters They were all very hesitant. So was this like the 90s or early 2000 90s 90s. Yeah. Yeah. Wow. So this was this She was she literally broke fighting women's fighting. I mean she was the one King promoted her and everything. Yeah So and big time and she was a bad ass, bro Like she enjoyed watching her there was some cards where I watched her on Tyson's card And she put up a better fight She won five of the night. Mm-hmm because she and what she got famous for the fight that Justin is talking with her Her very first fight with tight on the Tyson card Her nose got broken and like the second round and she went the distance in one and like her whole fight like Bloods running nobody's seen that kind of violence. You know, she's nasty. Oh, she's nasty So why I was gonna bring it up is that, you know, we were always talking about the streaming wars You know like and one of the things that I knock on Netflix a lot of times like Ah, they just not as good a quality and they pump a lot out and they I don't think they they they're as good as HBO and ESPN with telling like really good stories. Well, this is their kind of sport version They've come out with two now. The other one is the the malice in the palace If you've never seen that there was a there was a fan. I watched both these situations I watched I haven't watched someone yet Oh, you have to watch that because I watched out that they did a good job. They did a good job Excellent job. Even if you're not a sports fan The story is incredible to watch because they do said the documentary does such a good job of speaking of women fighters Did you guys see that video? It was an NFL game. I think in Pittsburgh and this woman is like yelling at this dude and Then she goes like she goes to like grab him and he's like don't touch me and then she smacks him And what do you think happened next? No, the guy goes to hit her and the husband tries jumping the dude knocks out the husband pushes her down And I'm watching this and I'm like first of obviously you're a piece of shit if you hit back, you know You hit somebody it's obviously a lot Weaker than you or whatever, but also you were a stupid lady. What like that's yeah I just I tell my daughter I teach her this I tell my son to this too By the way, this is the lesson I teach it both of them if you hit somebody you expect expect to be hit back I don't care if they're older. I don't care if they're a man and you're a woman. I don't care what the hell If you hit somebody you have you'd only do it if you're okay, and you expect to be hit back You're opening up the field of violence. That's it. Yeah upon yourself. It's a dumb thing and it's funny It's I don't remember who was talking about this, but and I've experienced this by the way some Some women take this for granted that a lot of men are not gonna return fire Which is the right thing to do. I think I that would be good for anybody who's a lot smaller than me, right? I'll be the right thing to do be like, all right, whatever. I'm gonna walk away Yeah, but that lot that the belief that there's no threat of violence leads a lot of people To doing stupid shit. I know I know girls, you know I should I remember being the car with girls and they would yell at people and throw shit at people in Their car why because you know it's gonna be me and not you like I wouldn't do that unless I knew Unless I if I wanted to engage physically like dumb dumb thing to do consequences for your actions Obviously, yeah, like he's gonna probably go to jail and he should but come on lady What are you doing speaking of stupid shit and Netflix series? I believe Doug. I think you recommended this to me Months or maybe even a year ago, and I never got around to watching it. Did you ever watch dear John? I think it's called dear dear John. It's about it's a it's a true crime It's a true crime story on a guy who so it's based on a true story and they they reenact it I'm pretty sure you were the one that told me about it. So on Netflix. It's called dear John It's a true crime story and it's this guy who who was scamming like women like you find rich women And he was pretending to be a doctor and he wasn't a doctor and you the whole thing is it's a crazy series It's I think an eight-part series and again, it's it's a reenactment So it's not all you know everything's based off the true story, but it's a crazy ass story You didn't tell me about no wasn't me pull up Netflix. I think it's dear John I might be you might have said that he was watching a show on the John I was almost certain that you told me about it and I had you watched it and then we finally got around it with a Second season came out so it got repopulated as a recommendation to me and Katrina And I watched it and we actually binged it because it was so good who's who's the number one speaking of scam artists Who's the number one like champion world champion scam artists of all of history? Made off no, but that's he's up there. Okay, Rasputin. Oh Rasputin. Oh You ever hear about Rasputin? No, tell me. Oh, bro There's all kinds of like crazy legends around that the Russian like Monarchy like I guess the wife there was this guy who pretended he said he was a mystic Yeah, didn't he didn't he pretty like say he's gonna come back from the dead Yeah, yes, and he did she brought him into the family and he started to like Influence how they ran the country and do a bunch of weird shit because he was like this mystic and He would sleep with women and do all kinds of stuff and he fooled everybody and other people were like This guy is a total scam artist and eventually they killed him But here's the crazy part though in order to kill the guy We should look up Rasputin and how he got killed you need to watch the story then you guys I don't want to spoil it and tell you like what happens, but it's all crazy. What happened? I love you And don't because you can Google like the real story and how it all unfolds So don't spoil it for yourself. Just know that it's got a twist to it And it's a because I get fascinated by this because you always think to yourself how the hell the people yes With this guy and not only that this guy without I mean is you find this out pretty early his What is it? Oh is that him right there? Yeah, three gunshot wounds is what he died of Yeah, he got shot three times the head after he got poisoned. I think he got poisoned stabbed and then they shot him three times The head look at his face Yeah, probably the the world's like most notorious And this is 1916 he tied to Alistair Crowley or no that was later I didn't know anything about him. You never even rest remember Rasputin music. I'm just gonna ask is that connected to that? Of course, that's after now. Is it named after him or is he had did he own it? No? So why would you okay? There's a guy who's a notorious freaking scam artist and then you name your business after it notorious, you know It's like this. It's like that's not weird anybody else You know why it's because there's so many legends around him like maybe he was a mystic And he could tell a few because especially the way he died Like they had to like kill the fuck out of him like yeah No, I mean Doug find another source. I mean, I think they poisoned him stabbed him Yeah, and then shot him and then he finally died Yes, hug them set him on fire. Did you look up the name? I was talking about Doug. Did you find it? Was it dear the dear John? It is dear John. Yeah, okay? I've never seen this Oh, wow has a Channing Tatum is the guy who's the actor. Yeah. Oh, I'm out. No According to this pull it up so I can see it you get weird feelings when he's season one much You know so much for me says coming September 1st is a dear John is a dirty John dirty John there you go Thank you, and it wasn't you who told me that one. No, yeah dirty John Sorry again. I didn't I thought your John was off. I think I think Doug told you about the dirty John I didn't think I was gonna like it and it boy I haven't been sucked into a show to binge like a benzene to just like catch me if you can It's no, it's more like Did you watch that? What was that stalker one that that that was really good you you yeah, it's more like that Yeah, but real but a real was that on it based on a true story. No, this is based on this is all true So the way it unfolds is oh there it is. Look at that fucker dirty mother I'll tell you another dirty dirty motherfucker out there who got caught being part of the fires of the Dixie fires Why so there's an arsonist that is a professor from Santa Clara and also like Sonoma I guess was they caught him a couple other Areas that like just after the Dixie fire like they caught his car vehicle everything they traced it back to him Setting a blaze these different areas like what a psychopath what now what was do they say a motive? No He's a professor and he's a professor of like sociology and he's Social media arson is arson big deal depends how much damage and if death he's like literally can they can they oh Yeah, if you set a fire that kills people the yeah, they could charge it for murder. They should yeah So that's a scare I never thought about that like some because there's probably some some of these fires probably start by dumb-ass kids that are Yeah, I think they're being funny and shit like that and they light a fire like that Yeah, I'm not this guy. He's done multiple areas. So there's no excuse. So I have a Now this is just me making shit up. Okay. Just there's your your quick, you know, whatever disclaimer disclaimer I This guy's associate. He was a sociology professor. Yeah What if it comes out because there's a lot of weirdos out there that in there in the name of their cause will do some terrible shit What if he's like one of these super fanatic Gary Maynard? What if he's one of these fanatical climate change people and he's setting fires in order to promote like to get people to like pay attention We need to like God, right. Did you imagine? I mean, who knows like what's going on in that stupid brain is what a piece of garbage. Yeah, cuz the fires They're bad right now. Yeah, my sister was telling me up Reno Tahoe area is real bad Yeah, it was bad when you were up there almost a month ago. Yeah, it's sucked. We didn't go outside Yeah, she says it she says it's even the quality is even worse right now I was smoky as hell and then remember last was it last year. Yeah, last year was bad And I went outside. Yeah, you got lightning You got all these other factors and then you know now we have to factor arsonist doing shit like this, dude You know, I'll tell you some other bullshit is I got the frickin the long COVID. Oh I'm so annoyed by this right Until yeah, well hold on you okay Technically when when was 10 days after your first symptoms up that was what last week Wednesday, right? Yeah So last week Wednesday was 10 days after first symptoms. Yeah, okay, so as maybe maybe that was 14 day Oh, no, you're right. That's about was a 10 10 or all day So you're not even you're what you're you're two weeks out now about two weeks out No, two weeks would have been Friday in a half weeks two and a half weeks out. Yeah, okay. Yeah, so And and having some residual after getting sick. It's not that uncommon, especially only a couple well It's weird because I felt what's not weird. I get it. I get what I did to myself now, but I felt great You know last week. I mean I tested negative on Thursday Wednesday or Thursday of last of the previous week So I mean I by day 10 I was already testing negative and already on my on the road to feeling better And then what I think and I talked about on the show I talked about my first time smoking afterwards And I'm not again hindsight. Not a great idea. Oh, yeah, you know kind of ignorant, right? I mean looking back especially since I feel this way now, but I did I thought I was I felt great I felt normal and even now I don't really feel sick. I just it feels like someone's sitting on my chest Just I if you look up long covet right now all the symptoms shortness of breath Yeah, it's like lingering. It's basically lingering symptoms. Some people can have it for like months I hope it's not that long because I can't even like walk the grocery store for 30 minutes without not having to get a Two-hour nap afterwards. That's where I am right now. And I've tried to do a little you're also getting close to 40 though Get out of here, you know, I got I'm doing I mean I'm doing the whole protocol you got me on you've got me on the Glutathione the vitamin c the b complex zinc The baby baby aspirin. I mean you've got me on the full the full deal here. So not approved I the you know, glutathione is very interesting They they're they're showing some studies that low glutathione levels are associated with severe symptoms Vitamin D has already been established. I'm thinking I didn't mention that vitamin D fish oil So I mean, I feel like I'm taking everything. Yeah, but they say that the because I've been reading about this since you You told me yesterday, although it's only been two and a half weeks I think you know after about a month or so then you kind of like oh, you know, what's going on But they the theories are either a The that there are remnants of the virus left over in the body And so they're kind of still wreaking havoc. The other one is that it's autoimmune So like your body now is kind of hyper Sensitive and causing some issues. Yeah, but I'll tell you what it's interesting too because my psoriasis is really bad right now Which is weird because I'm so low calorie. Normally when I'm really really low calorie right now It suppresses my psoriasis, but my psoriasis is really bad right now. Interesting. Yeah. Yeah, so I don't uh, I don't know something with inflammation But I look I tell you what I know somebody It's what's so weird about this virus is that you have some people that are mild And then it's like I have a I know a guy Young dude lost a sense of taste and smell Never came back like it's been over a year. He never has not come back yet That's been a really wide spectrum of Yeah, because mine was like that for a while But I'm back like oh your taste is bad. Yeah, my taste is bad. That's a good sign. Yeah I think you know, he's funny. Let me ask you this How many times have you been sick with other stuff? And then you had like a cough that lasted like oh, yeah I mean that the the time that we thought we you know When you and I when we all got tested for covid way back when it was first going crazy You know that sickness that I had was a million times worse And then even after I got better because it was I was like sick for like two weeks solid And then after I got better. I had a cough for two more two three more weeks. I mean it was like a month I was yeah, so it's not it's not that uncommon. Yeah, so I'm not I mean by no means though I mean this is still for me. It's it's been more of an annoyance than it's been like scary or like really bad Like it's just I mean, I didn't even think there was anything wrong with me Until I started to kind of exercise a little bit I rode my bike with max for a little bit and every time I've done things like that I have to like take a two-hour nap afterwards and that's the I thought maybe the first time was like Oh, I'm just a little tired whatever but that's consistently happening now And yesterday when I went to target, you know, I ran a bunch of errands and I got back and I took a Shack I can lay down. I feel like that after I go to target too though I hate that play. Yeah, you go with the life I feel like that when I sit outside and wait, you know, talk about all the supplements and stuff like that live on They they sent over we got the they got a ton they sent a ton of vitamin C I was just gonna say with glutathione. I want to say this. It's terribly absorbed normally by the body So if you get glutathione, you want a some kind of a delivery method So live-ons products have this liposomal Delivery method that was actually produced for or studied for pharmaceuticals to to improve absorption And it really works. So you don't want to just use any glutathione. You want to use something that's got This or are good delivery methods to live on that's that's what they spend all their money on Yeah, they they taste like they're the best Yeah, they yeah, it doesn't taste good. That's the way I'd say it doesn't taste good It tastes like it's the best drugs in the market. Yeah only But I tell you what, you know a couple things pay attention to this again I'm not an expert in this is my own reading is probably for a month or two afterwards You still have some you might have some inflammatory blood clot issues So that's why I'm personally doing even though I feel like I'm 100% I feel fine Yeah, you're training and everything and so are you Doug, right? You guys are well like I there's I couldn't even do a full training session Yeah, no, I feel totally fine now, but I am doing a baby aspirin Every night still I'm gonna do that for the next couple months just dwindling away I'm gonna do before and afters because I'm like dwindling away. No, you're fine. Yeah, you'll be all right I'm gonna have to push all your guys's You know, you know what else we had so today was First day of dropping max off at the Montessori school now. How was he leaving? I'm there. So I'm so glad I didn't go So I was gonna say that I've been Katrina. So massive on the drive here And I knew what time she was going right so she was she was going Right after I had left to come to work And like maybe I know it was eight o'clock when she was getting there and at eight ten the phone rings And it's her and I'm like, oh, come on. Damn it. And I heard in this morning for somebody this morning He was a little grouchy and not as usual self And so I was like, oh no, that didn't go well and she she picked up. I'm like, hey, how are you doing? She's just like, oh, I'm not doing so good. I'm calling you to cry to you right now She's like I had to leave them and she goes and they just take them She goes it wasn't like a slow process They're like it's easier to just take them and then we'll we'll deal with them versus you trying to slowly say Goodbye, it'll make it worse. That's what they say because they literally like just like distract them as soon as possible Oh my god, they just took them and then she says I could hear them in the other room like crying and just She's like, oh my god. It was so hard for me It sucks I know that would rip my heart out It is like burned into my memory when I first did that with my oldest son And it reached the little hand for you. Oh, oh It's dude. I can't even talk about it. I literally I remember I draw I my at the time, right? My ex-wife was like, oh, you do this. I can't do this. Ah, whatever. No problem. I'll handle this And I remember I brought him and I'm like in the hole like leading up to it You know, he's like papa. I'm gonna be brave. I'm brave, you know Because I talked to him about being brave and this is a big deal and you know, this is great And he's like, I'm gonna be brave and we got there and he was just Squeezing my hand the whole time. I'm like, okay This might be a little harder than I thought and then you know You're in there in the classroom and then the teachers what they do is they say, okay parents It's time to go and then you got to go And he he goes, can I give you a hug? I said sure and he hugged me And then the teacher's like trying to grab him and he wouldn't let go and I had to peel my own son Off my body and hand them over to a stranger while he's crying Are you kidding me, dude? I went to work. I had a client was you know, got there early and was waiting for me And I went I didn't even say hi to him. I walked all the way straight to the bathroom and everyone's like, what happened? You know, and I come out and like I drop Terrible. Yeah, she told me by I'm like, hey you you get extra points for mommy Mommy points for handling that for us because I would have had a hard time You know, it's funny though. It's like 10 minutes later 15 minutes at the point And so they so it's cool is that she sent it like we were actually on the phone still talking about it Oh, I hope he's gonna be okay She's like, I'm just praying that because they so he is um the youngest they will allow it in school Like you can't go to a school any younger than where he's at And they actually and they make exceptions for him Starting age is normally the earliest you can put a kid in pre-k or Montessori and he knows it's three years old and he's two So the deal is If your kid cries constantly and he doesn't want to be there and he's underage You got to come get sure you he's just not when he seems okay Yeah, so he like she they got she got a picture and a text message of him playing like 15 minutes later So, yeah, so he was eventually that's good like that dude. You guys want to hear something Uh, really cool and a study about omega-3 fatty acids. This is a really good one You know, there's a little there's been a little controversy about like supplementing with Omega threes and fish oils and stuff like that So this study was uh, again very interesting the title of the study is Higher level levels of omega-3 acids in the blood Increases life expectancy by almost five years So by almost five years a 1% increase. How do they measure that? It's a it. I mean a huge it's a long-term study group I mean, am I the only one who gets like skeptical when I hear some shit like that like Wait a second, dude. Like how can we measure that they add five years of life? Like how long you would have to track? Well, you want to hear? Yeah, okay. So sorry. Okay. Sorry. No problem So a couple things so he's part part of the article. This is part of the title threw me off because he was laughing I don't trust you. How does that work? There's not a real person there. That's fake. I don't believe it. I'm just kidding. So Hey, that's my great-grandfather was like that. I sort of I don't trust there's nobody inside the tv I'm like what? So a 1% increase in the substance in the blood So just 1% higher omega-3 fatty acids in your blood Is associated with the change in mortality risks similar to that of quitting smoking. So that's how much of an impact they found So researchers so here's what they did right the study used data From a long-term study group So what they did is a monitored residence in this massachusetts town Since 1971 so they so it's a long study And they and they found again in the study that the increase that higher levels of this Fatty acid in the blood had a dramatic decrease in all-cause Mortality. So this is a very big deal. That's a big one. Yeah, that's interesting Well, it also highlights because you've talked about the blue zones and One of the theories is like these like Mediterranean areas where they eat a lot of fish eat a lot of fish That could have a have a possibility of yeah, and this is reasons why this is one of the reasons why our recommendations here for mercury when they're like, uh mercury and fish everybody be uh, whatever you mean you go to japan or Okinawa where they eat a lot of fish and they live longer Than we do and they're and their mercury levels are probably higher than ours are So I think that there's some you know some well, I think I think omega-3's For the most part makes sense for most people to be taking it for sure If you're not a fish eater. Yes So if you don't want I mean my goal and the way I kind of use them is like I keep them in the freezer now because you you're the one who got me doing that and When I know that I haven't had fish multiple times in a week I'm taking it and the way I look at it is like if I'm making sure that I'm getting good fish Like at least two or three times in the week. I feel pretty good that okay It's and it may not hurt me to still take it, but I'm like I'm not big on having to take it every single day Uh, but if I know that I haven't had fish in a week I absolutely it's one of the supplements that I've been taking consistently the longest is fish oil or cod liver oil You know what supplement I've been taking longer than any other supplement Want to guess creasing cretin. No. Yeah, that's the I've been taking that probably consistently since I was 15 now do you ever go on breaks or you're off of it for a while if I go on vacations or trips I don't take it every single day get that consistently. Oh, yeah Yeah, I take it pretty and I mean Shit the studies are on cretin and health are exceptional, especially for mitochondrial health I'm telling you that shit's going to get recommended to everybody. No, you've been saying that It's a wellness product a health product. Yeah, I think it should be I think it will be you know for for at some point Probably the next 10 to 20 years No, that's that's crazy. So you guys see that the news came out officially for the we talked about it I think I brought it up on the show almost a month ago now Uh, and now it's like official official that fans only Or only fans. Sorry. I was going backwards only fans is Starting october october 1st They were banning all sexual content, which is like 90 percent of their content. Yeah, were they pressured into this? So they're not pressured. They're trying to they're trying to take on money So they're trying to go public. So they want investors Yes, and in order to get big money invested into this platform They they have to go that direction and so That's the move now I saw the bar still sports take on it and he said something like he was speculating like he first of all He was talking about how we said was just I think this is crazy. Yeah, where's the business model there? I want to like Visualize this he brought up something that I thought was pretty Interesting and a probably a good theory like how could they possibly go all the way from there? If most their money is from that you've got it You've got to think that's too risky to lose all that so he's like what probably is going to happen is that You're no longer on your your feed or your profile Can you have nudity? But what you do in your private dms? Is completely up to you and we can't control that our visit. So that's true part of what an escort service No, it's just a date, but we might decide Right, so uh, I I'm assuming I haven't actually been on only fans yet But I'm assuming that because that's a private thing that if I follow say this girl She all of her her profile pictures and stuff can be all nudity because it's private Now they are but what they might move to in order to get the investor money is it it'll be more like instagram But then in your dms you could still do so you're So the his theory is that he goes and that's probably the would be the smartest play here because otherwise You just can't I can't imagine it is true though about taking on money, you know When you're dealing with pornography, it's like you don't go any risky still I remember that was the hardest part about the weed business when I was in that was Uh couldn't put your money in the bank. Yeah, no banks would even take our money Even when you're legit and you were doing it. You had your license or anything like that It's like that's how it was so bullshit about it was just like, oh, yeah All these laws get passed, but then there's other laws In like the banking world that block all that stuff. So then you're in the same goddamn predicament It's like you're still you're still somewhat having to run this illegal type of gray business because Not all the laws to where you can legitimately do everything. So Yeah, interesting. Yeah, I did it. I posted a meme of like it like It's had the news article and it said only fans bands pornography and then underneath it. There's like a A bull's eye with on someone's foot like they're shooting their own foot Yeah, I think I think his hysteria from barstool sports is probably Accurate it's got to be that did you guys know one of the largest speaking of which Uh one of the largest online I think if not the largest quote-unquote dating sites or whatever online Is uh, what's it called? I have a friend that works there. Is it humble? No It's like a friend friend finder or a friendly something finder It's an old one. It's been around forever. Yeah, it's uh, it's um adult friend finder adult friend finder Yeah, and people this people hook up. It's one of the oldest dating sites and literally it's it's hooking up for sex That's the one that's like, you know gets advertised these like like ugly women in your area already Yeah, I don't say stuff like that. Yeah, like oh, yeah smart marketing by the way. Yeah, it's kind of believable achievable Oh ugly people maybe people want to sex. Let's go but it's but it's huge I remember I forgot the numbers that he told me but it's by far the largest It's extremely profitable But it's private because you can never go public. You can never do anything with that So I actually trained the vp of that business like oh wow two decades ago like forever has been around for a while Oh, yeah, long time. She was in first person to tell me All about it and I forget her exact story on like, you know She was part of the origin story of it and she was telling me all about it And she goes what's really popular especially we know like how popular is like swinging today? Like it's super popular right and in open relationships. I don't know Doug. Is it popular? So as far as I know So, you know, you have a lot of business a lot of businessmen and women use this and they they travel into a city You're you're you're from california. You're flying into dallas for a convention for three or four days and you get on to adult friend finder And instantly we'll find everybody else in that vicinity that is also looking for a hookup and it's that simple It's the world's largest adult dating site. Yep. I had no idea But that's how she told me people the most popular way it's used is exactly what I just said Tinder was that like traveling, you know hookups like that was their whole model You want to guess how many members they have? over 60 million Over 60 million that's crazy people. I want to and I think that there is a bunch of married people I think the revenues are some like ridiculous. I can't remember it was but it was a number that I was like no way So speaking of companies and revenues. So I uh, try to remember to share on here whenever I buy stock So I bought I just reason I haven't bought anything in a while. I just bought weed maps Which is goes into the ticker maps. So I really like it because it's a it's at it's near its One year low. So it's or I it's only like $12 once it was around $12 or $11 a share when I got it So it's somewhere around there And I know that Kevin Durant just partnered up with him So you know about one of the number one players in the MBA and I'm sure he's got people Far more intelligent than me that are looking out for him to help him with partnerships with potential massive companies And so interesting the company was found out. This is actually for the adult friend finder 300 million annually Yeah, revenues. Wow the acquisition price is said to be around a billion That's in 2017 too pull up where we map is that right now Doug? So um So yeah, no, I snagged some of that for both I actually bought that was one that I bought from my portfolio. I read a tweet speaking of which Wow, they pulled in 439 million from 2015 to through 2019. So in four years We'd maps brought in that much it's expected 160 million in revenue this year And they expect in 2021 that'll hit 205. That's a big jump from 160 to 205 Yeah, they're just I mean, they're one of the leaders as far as like networks in the the weed plot They were when I first when I first got into it They were just starting and they exploded and so I just you got that big of a network of people It opens up the door for advertising and many other I read this tweet that was so sad and hilarious at the same time. It said, uh Who would have it goes? I'm at a family gathering right now And we're all smoking weed and hanging out and who would have who would have thought that the illegal part of this was the gathering It's weird, right? That's funny. That's the world we're in right now. The weed is fine. You know cop show up You know, it's like hide the weed. No, the weed's cool, man. We're just not supposed to hang out to you guys separate that's funny Hey real quick. 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Enjoy the rest of the show First question is from coolio cullen 2 What are some ways to stop binging every time you go over your calories a little bit? shock collar It totally works very effective. This is a this is a Really how you go into your diet really affects this a lot because If your mentality is very much like I'm on this strict diet And then if I break this diet, I've cheated on it. Okay. What it does psychologically is it creates this phenomenon where There's a line once you cross the line. Well, I've already crossed the line. No, I've already crossed all of it Yeah, now that I've already crossed the line. It doesn't matter. So I might as well Just go crazy. Also, it's the restrict mentality of when you're on your diet And so what you're doing is you're constantly using willpower To restrict yourself and the second you go off The floodgates open now. Why is this true? Well, think about the behaviors that you have when you binge versus when you just enjoy The same food right like I could eat a cookie or two from a sleeve of oreos and enjoy them Binging is literally I ate a whole sleeve of ore or I ate so much. I made myself nauseous And as I'm eating one, I'm thinking about the next one. I'm not even enjoying with some of my mouth Rather the solution is to go into Eating and understand all the value of food And I'm eating to take care of myself, which sometimes means I eat a cookie or sometimes means I eat a slice of pizza That's also taking care of myself just differently. It's not physically good for me But I'm enjoying this with my friends and my family and it's not that big of a deal This was a game changer for me because this used to be me I would go To an event or something and I'd find myself eating way more than I normally would Because I felt so restricted before I once I made the switch It was really easy for me to have like, you know one, you know Burger or something like that. You see the difference when you're mentioning these processed foods Like I mean that's you you get hooked like once you open that that's a good door, you know And and so obviously you got to be mindful of what types of foods, you know, you're eating One of the things too that's helped me a lot in terms of like not going over calories was just trying to seek out more satiating foods And so for me, it was like, you know, it's more protein adding that in but like just having that That feeling of satiety where it's like, I'm not I'm less likely to keep wanting to be snacky Afterwards and so to to introduce that first and then maybe adding, you know, the carbohydrates on top of that You know afterwards was helpful. So I've had a lot of success with this. This is something I struggled with too myself and I've had a lot of success with both myself and then and then teaching clients this Something that I found really common when this happens You you tend to not want To be aware you you decide um So you're distracted like almost always happens in front of the television Or on your phone or maybe even at a party or a situation like that where you're not aware And so instead of telling a client or even myself that like I can't have this or it's even saying I can't binge something I don't put those restrictions on myself. The rule I make myself is that I have to eat at the at the dinner table Where there's no television nearby. I can't have my phone and just eat or if I'm going to go to a party Like I still have to if I'm hungry. I need to eat at that dinner table before I go to the party So I'm not going to the party hungry and then I have all these distractions maintain awareness, right? Yeah, so just Making you forcing you to become aware and not telling yourself You can or cannot do something and you just say listen my one rule is I can eat all those foods If I really want them But I'm going to sit at the dinner table and just with no phone no tv and it's amazing How how much because you're aware of what you're doing at the moment You just don't keep shoveling in your mouth. Yeah, you eat and then you're you're full and you're satisfied And you're like I'm cool. I'm gonna go put it away and then I'm gonna go sit down But it's being in front of the tv. That's where I mean if I'm in front of the tv That's where stuff can just keep going down because I'm mindless Yeah, or on my phone watching youtube videos or some bullshit And you're and you're eating processed foods like you guys are talking about and you just keep shoveling away Yeah, and you and you find that and I'm sure you guys have experienced this You didn't even eat to enjoy the damn food. No eat until you made yourself feel bad Yeah, you're chewing and you're already getting ready to put the other one there's no more room Yeah, and then afterwards you're like, oh, I don't feel good and then you might even continue going It's it's a very interesting phenomena. The other part and you kind of talked about this a little bit, Justin Is identify your trigger foods if you have any I know mine is mine is potato chips Yeah, if I have Especially lays potato chips that is that is so for me. It's so palatable That there's also this physical like they've mastered that engineering. Yeah, so I what I do is I just don't have them I just don't have them in the house And if I do have them, I'll buy a single serving bag I will almost never buy a family bag because the pole is so strong for me So identify some of those trigger foods for yourself I agree, but a lot of this is is the psychological like And you'll see it in the question even the question says literally What are some ways to stop binging every time you go over your calories a little bit? This person in their mind whoever asks this question For them, it's like I'm either at my calories now that I've gone over. I'm already screwed It's all or nothing. It doesn't work that way. You go over a little bit. You went over a little bit You get that flexibility. Yeah, it's not, you know, black or white at all. It's very gray when it comes to nutrition So if you go over a little bit, that's okay. You went over a little bit. It's not like, oh, I'm already screwed I might as well just go crazy and eat everything The next question is from Nae Nae Mud is five by five effective. Yeah, so five by five so effective Most of our programs have some sort of five by five. That's all I was doing to establish With the football team like just like throughout their Programming previous to that and just try to keep it as simple as possible It's the best programming for just getting to the very meat and core You know of what to do in the gym for people don't know five by five is five sets of an exercise and five reps You know, why is it so effective number one? There's more to this than just that It's it they place a heavy emphasis on compound lifts So if you look at five by five programming, it's usually squats dead lifts bench press overhead press rows So that's part of the reason why it's so effective. The other reason is Because they make you do five sets of an exercise practice Yeah, you practice them very often you get a lot of central nervous system adaptation. These are technical exercises practicing them You know set after set makes you really good at them And then of course because what I said earlier you picked These compound lifts like if you get a little bit better at a barbell squat The returns are so much greater than if you got a little bit better at You know a leg press or leg extension or something like that. Well, yeah, if you're running a five by five You're not doing 10 different exercises. No, you're doing a handful of exercises You're more likely going to pick or you should if it's a good five by five program Pick the big compound ones and you're getting great practice You know, you got two or three sets to get in the groove And then you got two or three sets where you're actually hitting it really well And I think for anybody who's just starting in the gym or even if you're you've been in the gym for a couple years You're still relatively new to training that Those movements we talk about it on the show all the time how important they are to practice And just and that adds up when the average person is only doing programs that are two to three sets In there and you're doing five you're doing damn near double the work on the movements that are most important You're going to get and over the course of weeks months in a year of training this way You're going to get a hell of a lot more practice than the average person Yeah, and I like it too with the lower reps because then you can really, you know, eliminate some of the fatigue Yes, you would normally get with high reps and then really perform them at their best Uh, especially with these compound lifts and then you're still getting the volume because you got five sets So to your guys's point of of being able to get that kind of practice So you hone in on those skills while also performing them at a really high level That's why I like yeah, because some people what they would do right instead of doing if they okay Let's say the options were five by five or their regular program Usually what it would look like is two or three sets of one exercise two or three sets of another exercise versus five sets Of a compound lift so you can think of two leg exercises Not including squats that you did five sets total for versus five sets of squats I don't know if I can think of any combination of two exercises That would give you more bang for your buck than just five sets of squats. That's a big reason Now when does this become not effective when this is all you do all the time doing it too long Yeah, and what you'll notice this is what I notice and with clients too If you stick to this long enough, I'd start to get issues in my joints because of the heavy weight Because I'm doing the such repetitive movements, right? I would notice my hips or my shoulder or my there's not enough other planes Accounted for as well too. So we got a you know consider training in the Frontal plane in the transverse plane not just sagittal. So not just you know, what's in front of you what's behind you Yeah, and also not doing higher reps. I mean, yeah, I mean you go from five by five you do that for six months Switch to like 10 reps or 15 reps watch what happens to your body So anything could be Abused and will stop working but overall with all the popular Programming that's out there. That's well known. I'd say five by five is Is pretty solid. Oh, it's top top five or top three even for me Next question is from neol sm What isolation exercises had the biggest impact on your physique? I love this question because I could think of an exercise for almost every muscle group really. Yeah, absolutely. So shoulders um The cable reverse fly Uh, I've demoed it on the youtube channel. So Not like your standard standing up or where you bend over and I actually pull the cable through That blew my rear delts up. That was a great isolation exercise My triceps I remember when I introduced Dumbbell skull crushers never had done those before and that I was blue My triceps up Chest I know this is a compound But going to incline and introducing that was One of the biggest things I ever did for my chest Sissy squads for my quads like that was a huge game changer I don't know if I have something specific for my hamstrings that I remember as an isolation exercise because there's not there's not There's only so much of that. Can you consider? Would you consider a romanian deadlift because it's a single joint? Exercise isolation right because technically you're not. Yeah, I guess you could right? Yeah, although it's hip So that's kind of a big joint lots of muscles involved. But yeah, I mean it's it's definitely targeting I noticed a huge impact from I can two exercise in particular that really did a big difference on me Dumbbell pullovers I really saw a difference on my back from doing that exercise and that's technically an isolation movement And then laterals for my shoulders. I was gonna say that it really rounded me out you two Yeah, I really rounded out my shoulders To do those so yeah, you know isolation exercise I know we talk about compound lifts all the time, but you know, they're they also have value They they're good to add volume. They help you isolate obviously certain muscles And they're not all created equal and I and with isolation exercises really important It's important techniques always important But isolation exercises are exceptionally important that you feel the target muscle Otherwise you kind of waste The whole reason why you do them in the first place like laterals like what I'm talking about right? I'm doing regular laterals not even the rear ones People in the gym often turn it into like this weird shrug row kind of movement waste the time You get like you develop your upper back You almost see like a hip hinging kind of an extension there to to be able to get it up But yeah, I was going to mention that in terms of like Like providing that kind of definition and cap of the shoulder like that really helped to develop my shoulders further But yeah, I mean Again, you guys probably have a lot more experience with the isolation exercises But like for me just any time you do any kind of bicep exercise It just it blows them up. I just don't do it. So I mean, it's like preacher curls I'm like, oh, wow. Look at look at what just happened there. Well, I just discovered the second That's the important silly. I think point to note is that it's More often than not it's it's you introducing a new movement more than it is like Oh because mind pump said dumbbells gold crushers or laterals or what like that It's like if you do laterals all the time And then you go try and think that's going to blow them up for you It may not do anything for you because you've been doing that for so long And doing something unique and different could be and then upright rows may blow your Side delts up more than anything ever has before because you never do that. So But yeah, I mean, I think I think the formula is An ice a great isolation exercise is an exercise that you can feel that target muscle You could keep it under tension for a good portion of the movement and then you could load it If you can load if you can get if you can control it and really feel it in that area You can load it really well That's kind of the recipe. I think for and then it being novel You know, that's kind of like the trifecta novel be able to feel it really well load it good And it's probably going to develop one more And I remember specifically adding this because it was after I watched pumping iron at the age of 16 I think that was the first time I watched it 15 or 16 Uh, the the concentration curl that I learned as a kid was the one where you sit on the bench And your arm is inside your elbow. Remember that version Then I watched pumping iron and arnold does this bent over Concentration curl version. Yeah, and I tried it and it was until this day It's one exercise that'll give me a bicep pump like nothing else And I don't know if it's because I'm hanging my arm low and the blood's flowing to it or whatever But it's like for a pump. It's like incredible. I've never liked that. That's funny. Really? Yeah I mean, I still did him and and they were in the routine, but it wasn't it was nothing like a preacher I mean preacher curls spider curls actually did that for me like that was a big one And see they're similar to spider curls just the angle But I think you have to like pull your elbow out and there's all kinds of technique Well, I put a lot of focus on my chest and it's a very basic exercise, but like I'm doing a cable fly I really like it when um, you know, I'm alternating it So I'm keeping one, you know, I isometrically contracted. Well, there's no full range of motion Like it's so simple, but I feel the shit out of that. I love that exercise That's a staple chest movement for me for sure just because we talk about the benefits of isometrics And there's just not a lot of exercises that you do for the chest that you maintain a squeeze Yeah, yeah where there's a good isometric portion of it So it's a great way to incorporate isometric training into your in your routine And it feels amazing to like finish a chest day off with an exercise like that Next question is from Pat of Blanc I don't feel that shrugs do much for my traps Can I swap them for farmer's walks on my workouts? Are there better alternatives? So first off, yes, but second let's talk about shrugs for a second It's not just pulling the shoulders up if you pull the shoulders up and back you'll feel it in the trap So think about You're not going straight up, but you're going up But back a bit of a back angle almost like you're trying to shrug behind your ears Totally hits the traps differently and you'll feel more of a squeeze now that being said There is some there are some phenomenal trap extra farmer walks are great The one exercise that I've never felt anything hammer my traps like this following exercise ever Is the wide grip snatch grip pulls? Yeah, I'd never done them before until we did Map strong and we created that with Robert Oberst, right? He's a strong man competitor And he was like adamant. No, no, we got to put this Exercise in the program. It really works for my shoulder girdle. It makes me really strong So when I followed the program and I went light right because it's kind of an explosive movement I had never felt my traps work like I did like that exercise And so if you really want to hit your traps give that one a shot I like yeah, I definitely like farmer walks for that isometric contraction But what really blew my traps up was hang cleans hang cleans to a press. Yeah Unbelievable for my traps just because it's it's so explosive and You know getting those fast twitch muscle fibers like activated like helped really develop more size Up on put my trap. So I definitely think that you look into that I had to I had think I was the only at least in my gym for sure Where there was quite a few men's physique athletes in there I think I for sure was the only men's physique athlete that was doing hang cleans to a press like just It's not a common exercise. You see especially in the bodybuilding and sculpting type of world It's definitely a more athletic type of exercise But boy, do I remember those blows? I think and it's just when you think about it because the the point that sal's making about how you shrug kind of Up and back back and it's because of scent. Yeah, because the way the traps run, right? They're like this, you know, kind of diamond diamond shape in your upper back And they're they're responsible not only for lifting your shoulders up but also pulling helping pull the scapula back So both the pulling of the scapula and the elevating of the shoulders is incorporated in the trap the traps movement, right? So doing a hang clean you get that you have to rip it up and back And then the press part they also are responsible for stabilizing the shoulder girdle So if you are if you're ripping up a heavy weight you get that and and they're explosive What else do you do? Explosively for traps. They just don't get a lot of a explosive training and all the other traditional exercises And you can get and because it's explosive you can move pretty good weight And then jerking it up or pressing it up over your head and then the stabilizing portion Oh, so you want to know what's interesting is that the traps the neck and the shoulders are all typically higher in androgen receptor density Versus other muscles so and the androgen receptors are the receptors that testosterone attaches to And incidentally traps shoulders and neck you'll see in men tends to be much more developed versus any other muscle group versus Women, right? It's a very they tend to be Dense and androgen receptors Which is why I think of all the muscles I can think of The traps and the shoulders they really respond well to explosive movements More than other muscles. I mean you don't necessarily like build huge biceps with explosive You know hang clean and stuff even though biceps are involved, but you see the traps really blow up Here's another exercise for traps. Lee Haney who won mr. Olympia eight times He did this version of barbell shrugs where it was behind his back So he put the barbell behind his back and he almost it's like he had to do almost a bit of a row, right? To get it was really forearm passes glutes But I've tried it out now go real light because it's a weird exercise But oh my god Does it hit the track because it forces you to bring your shoulders back And kind of do that movement with the shrugs and man does it hammer the traps? Look if you like our information if you love our podcast You got to head over to mind pump free dot com We have so many free guides there to choose from that can help you build muscle burn body fat sculpt your body Improve your performance and mobility Again, it's mind pump free calm You can also find all of us on instagram so you can find justin at mind pump justin me at mind pump sal and adam at mind pump adam