 So I would start slowly with the mobility work. I would do five to 10 minutes every single day. See how that feels. If that feels good, then you can add another session to the day, but start with one a day, five to 10. And you're not trying to like go crazy with it because what'll happen, what can happen is if you get sore from the mobility work and then you go play the drums, your risk of injury goes up. So start real slow, but that Prime Pro has got some great intensity because then eventually once you create these rituals and habits of just doing this continuously, you could get into something like with the rice bucket drills where you're kind of moving sand, moving rice around and getting a lot of that articulation out of your fingers, your wrists, just to build even more strength with a little bit of resistance. All right, here's today's giveaway maps power lift. Okay, when are you going to get free access to that program? Here's how you can do it. Leave a comment below the first 24 hours that we drop this episode. Subscribe and turn on notifications. Do all those things. If we like your comment, we'll notify you and you'll get free access to Maps Power Lift. Also, big sale this month. We put together a new bundle, Maps Prime, Maps Prime Pro, Maps Anywhere, all three of them combined would retail for $361. Not right now though, $99.99 and you get access to all three for life. So if you're interested, go to mapsapral.com. Here comes the rest of the show. All right, so food quality matters most in this order. Fats, proteins, and then carbohydrates. Oh, I can't wait to hear this one. Yeah, so you know, food quality, right? We hear a lot about that. Yeah, how do you? The types of proteins. Fats, carbs, then protein. You know, you're essentials first. Fats, proteins, and then carbs. So we hear a lot about quality, right? Make sure your food is well sourced and what types of carbs you eat matter, what types of proteins, what types of fats. But there definitely is a hierarchy of difference. And we see this in studies, right? We see in studies that if you eat a low calorie diet that a lot of the negative effects of the types of foods you eat get negated simply because you're in a calorie deficit. The biggest impact is on carbohydrates. Lots of sugar, not a lot of sugar, starches, slow burning carbs, you know, faster burning carbs. It doesn't make that huge of a difference when the calories are low because ultimately carbohydrates, whether they're in a long chain, short chain, get turned into glucose by the body. And insulin sensitivity tends to be much better when your calories are low. So that doesn't change a whole lot. Now if the calories are high then it starts to make a big difference. Fats make a difference regardless because fats vary greatly in their fatty acid profile that even if you have a low calorie diet eating like a lot of trans fats for example can cause lots of problems because your body takes those fatty acids and then it literally uses them to build or to store things in your body. And then the same thing with proteins although not quite as important, still important, especially if you're not eating a ton of protein then it makes a big difference. Is it animal protein? That's the most optimal. And then second of course would be your protein. Fats deliver nutrients probably the best. Yeah, and they're inflammatory even in low calories if they're at a balance or if you eat lots of trans fats for example. Is that true? So that was my question was, okay so if we were in a calorie deficit does it really make that difference if it's unsaturated, saturated or trans fats? Yeah, so it does make somewhat of a difference. Now low calorie helps a lot but because the fats literally are what are stored in your body and become a part of your body. It does make a big difference. For example, they show that lots of vegetable oils and seed oils even in low calorie diets you see more inflammation. You see more things like skin cancers and issues where nervous system issues and stuff like that. Things that fats are very important for. Proteins also, right? Proteins are made up of amino acids. So some proteins have a better amino acid profile than others. Carbohydrates, look, if your calories aren't too high sugars or starches or, you know, glycemic index, you know, high, low carbohydrates it all gets turned into glucose. And at that point it's more of an individual variance. Sugar makes me feel this way. Starches make me feel that way if that affects my digestion but really doesn't make as big of a difference as it does with fats. I've always liked using carbohydrates as the flexibility macronutrients. Yeah, so that way, if my energy, I can kind of taper the amount based off of like how I feel performance wise or energy or, you know, whatever it is in terms of like the overall feel of, you know, my energy for the day. Yeah, totally. Behaviorally speaking though, I would make the case that carbohydrates are the harder one to control out of the three of those. So the priority or prioritizing the better choices of carbohydrates, I think would push it up into a higher, the hierarchy of what is best or what should I focus on most, right? Like I know we make the case all the time about protein and making sure you're getting that. I think that's good advice. But- Now would you say that's first though? Like when you're talking to a client, are you saying first change your carbs or are you saying first hit your protein? Always I'm gonna say hit your protein. So, but that would put protein over fat though and you said fat first. No, cause you know why? I'm curious about that cause we've said that a few times. You know why if you think about that, if you think about that in natural sources, whole natural sources, proteins almost always come. It's paired with fat. Yes. Very rarely are people eating poor fats. Well, and that's also why I normally focus on protein cause naturally they're just gonna get the fat. So that just kind of cuts- From a coaching standpoint- But that's why I feel, and so from a behavioral and from a coaching standpoint, I'm gonna, I would potentially put protein first, fat second because I think fat are just gonna come naturally in that conversation and say, hey, if I tell you just to go after your protein and focus on that and not even be really picky, like just go get good, whole natural source of it and you know, hey, have some red meat every once in a while. I don't care if you have a tri-tip or another, even enjoy a little bit of sausage and things like that. I don't care that so much as you get your protein and take it'll take care of itself on the fat side. Don't go outside of that and go look for other places where like where you're gonna get trans fat. So I would put protein as number one, fat a second. But then the thing I don't like about making carbs is kind of like, oh, they're not that big of a deal is that when you think behaviors with your clients, that's what gets abused probably more than all three. You need a pinch with that a lot of times. Yeah, and I'm glad you said that because I don't want to confuse people like, oh, it doesn't matter, right? No, no, that's not what I mean. I mean, in just an order of importance, but when you look at snack foods, process foods, foods that come in boxes and wrappers, they tend to be carbohydrate based, right? They tend to have- Most of them are carbohydrate heavy. Yeah, they tend to be made with corn or wheat or rice, right? Cause it's cheap, it's easy, it's got a long shelf life. And then what they'll do is they'll add things to make it more palatable. So cutting out heavily processed foods usually means you're also cutting out a lot of carbohydrates out of your diets. Like there's not a lot of, there's more now than ever, right? Heavily processed, fat and protein containing foods, but that's cause the popularity of like low carb diets, but it's not even close. Like you go down the aisles of the grocery store, it's like carb heavy, carb heavy. So it makes, what you're saying makes perfect sense, but like when it comes to quality, you know, if somebody's, in other words, we know this, right? Hierarchy, right? All right, calories first, macros second, then quality kind of third. When you get to that quality point when your macros are good, your calories are pretty good, I would say look at the meat quality, that's where it makes the biggest difference first, right? You know, grass fed meats, a little bit better, fatty acid profile, make sure you have some fish in there for those omega threes. If you are adding fats, nuts tend to be really good, olive oil is always really good to add. And then when you get to your carbohydrates, I always tell my clients this, like eat your carbs at the end of your meal, you tend to eat less of them anyway, it's not essential. And if you stick to whole natural sources of carbohydrates, are there bad sources of carbs? Not really, right? If it's whole and natural, it's typically, what would you have, white rice, fruit, potato, it's usually okay, right? Usually people aren't eating a bowl of honey, which even then is still. I think in that context, it's fair to say that. I think if you preface it with, we were talking about calories and macros and then quality, and then now that we're talking about quality, then you can put that, because then the other two things are taken care of. So if you assume the other things are taken care of first, and then we're having that conversation and you're breaking it down that way, then I could see going at that angle. If I have a client where I'm just starting off though, I'm gonna be very careful about how I communicate their carbohydrate intake, because I know how easily that's abused, behaviorally speaking. So that's the only wet place we're at. I think it's really hard though too, in terms of fat to find quality sources of fat for your average person. You look at oils, you look at butter, you look at avocados, you look at options for that. So I think it is a bit of a priority to quality wise, to really nail that down first. If you eat quality meats, then if you eat quality meats, quality dairy, and you're good. If you wanna add fats, let's say you wanna add a cooking oil, right? Olive oil is phenomenal. Well, maybe you wanna cook, you wanna add a different kind of cooking oil for baking or something like butter, coconut oil. These are all kind of natural sources of oil that don't require ridiculous amounts of processing. Then you're doing okay. But if you start with those quality meats, you're okay. And then as far as like a hierarchy of things, I've had a lot of success just telling clients, hey, let's avoid heavily processed foods. And then the other stuff tends to fall in order with people. And I'm not gonna get shredded doing that. At some point, you have to really start to figure things out. But it tends to take care of itself when I tell people just to do that. I mean, I almost feel that way about fat. So I mean, we just ordered, I finally switched up, by the way, my butcher box, right? Oh, you went on there? Yeah, I never switched the box out. Super easy, right? Yeah, yeah. And we're creatures of habit. I changed out the chicken right now for the fillets and the rib-eyes. But here's a perfect example. Like, so Katrina always cooks with olive oil. We use butter. I mean, we use butter on vegetables or I'll even put butter on my steak and we'll do grass-fed butter. But I'm not really tracking or paying attention to fat ever. I just don't go outside and see if I- You're not trying to eat it. Yeah, I feel like if you get your protein and take from whole sources and you don't try and avoid fat- The fat follows. Yeah, the fat just kind of, and don't try and add it into the diet. Don't go looking for it. Agreed. It's really that simple. Like, it'll find its way. Now, where it can get challenging if you're working with someone who's like a vegan who doesn't eat any meats. And now we need to get some healthy fats. Now I'm recommending things like almonds and avocado. And you're starting to do things like that because that person is not gonna get those healthy, natural fats through. But a normal client who doesn't have any restrictions like that and I'm teaching them about diet, I'm like, let's focus on protein. Let's make sure it's whole foods. I'm not really worried about fat. It's gonna happen. And then I'm trying to titrate their carbohydrate choices. I like that with the carbs too because they're just not essential. We can go all the way down to zero and you're gonna be okay or we can go high depending on performance goals. You brought up a good point with vegans. This is one of the reasons why eating a vegan diet, it can be healthy but it requires much more planning and much more knowledge. With a vegan diet, you have to seek out quality protein and you have to seek out variety of foods that compliment each other to get all the nutrients that you need and you have to seek out healthy fats because you could very easily be in a fat deficiency or a protein deficiency or a micronutrient deficiency, a B vitamin or an iron, for example, in a vegan diet if you're not paying attention to what's included in the whole diet. But anyway, so you guys went fillet and ribeye? Yeah, that's what we added. Have you tried them both from Butcher? I have. I have. I like the filet. I like the filet. The filet is good. I mean, filet is a leaner meat so it tastes better that way. The ribeyes aren't up to par is like your fatty ribeye, just being straightforward. Like it's just, I mean, you always have to remind somebody who's eating grass-fed that you're making a healthier choice than eating your normal ribeye steak that you're gonna get at a five-star restaurant. It's less fatty. Yeah. It's not gonna be super. It's way less fatty. Yeah, their ribeyes are closer to like a sirloin or something like that. They're just not as fatty as they are. Now because the filet is leaner, I love it. Yeah, I love it. Because it already kind of tastes like that so I agree, the filet. Now what I am gonna do different this time, which I haven't done, is I'm gonna try and sous-vide it. So I haven't sous-vide their meat. I'm gonna try and sous-vide first. Do you sear it afterwards? And then sear it afterwards. So we'll see how that goes. And then maybe I'll do one where I sous-vide and then do like a traeger so I'll mess around with it. We do a lot of their tri-tips. A lot of the tri-tips. And my son is a fanatic for tri-tips. Literally yesterday I cooked up a couple of the tri-tips. What I do is I sear them in a cast iron. First I do the whole like salt, olive oil, I put seasoning, sear it, put it in the oven, took it out and my son already smells it. Oh, bup-bop, bup-bop, bup-bop. All right, calm down, let me get it right. So I cut them and I cut like three slices like this. Remember my son is 16 months. So three big slices. Like there's no way this kid's gonna eat all that. Frickin' meat, sure enough. I'm giving it to him and I'm like, and I stopped at one point. I'm like, enough, that's it, we're done. Starts crying, ah, I'm like, oh my God, kid. All right, here you go, here's some more meat. This little protein meat. I love this dude. I had one of the coolest moments I've had as a father like so far with Max just the other night. So last weekend was the weekend that I had. So Katrina left last week on Thursday. I had him all the way from Thursday to Sunday. And Saturday night was my last night with him, right? Cause I knew she'd be back on Sunday. And so when I went to bed, I was like, you know what? If he tosses in church, sometimes he'll get up and then you have to tell him to go back to bed. Sometimes we have to walk him back to bed and he goes back to bed. Sometimes he'll do that. And I told myself, if he does, I'm gonna let him get up and he can come sleep with me last night and him and I. Cause he doesn't cuddle with me, cuddles with his mom. If Katrina's in the bed, I don't get no love. Like he wants to be all snuggled up to his mom. So I'm like, yeah, so I'm like, ah, you know what? I'll get one night, I'll get to actually cuddle with him so I let him do that, right? Well, I just so happened to be up. I haven't been watching our show in a while, even since we've done the lights. And I'm like, I wanna watch one of our quads, just see how the flow is, what it looks like. And so I'm watching it in bed and he wakes up. And I'm like, oh, shit. So I'm like, well, I said I want it. So I bring him in. I'm like, you know what? Let him see what he does. So I just, I let him lay there with me while I'm on my phone watching. And he just like rested his head on my chest and watched the show. And so he watches YouTube and I use his iPad stuff like that, but he's never watched Mind Pump before. And he's like, daddy. He's like, yeah, yeah, yeah, he keeps pointing on, yeah, yeah, he has daddy, then he popped his head up, then he lay back down, but he ended up falling asleep on my chest while I was critiquing and watching the show. I was like, oh, that was a really good, and then he slept with me all night and snubbed a little bit. So that was a cool day. When Jessica was pregnant with Aurelia, she used to listen to, she would listen to Mind Pump and she would put it on speaker. And I don't know if that did anything or whatever, but when the intro comes on or the show comes on, he's like so interested in like the show or whatever. Yeah, I know. It's pretty funny. I told you about, you know, kind of lifting with the high school kids and whatnot. I kind of like was hesitant about bringing it. So I was like, I didn't have access to the video. I'll probably try and find it, but apparently I was like trying to get more involved and try and like pump them up and just kind of show them, you know, some examples of like, yeah, dude like, like, hey. So I was doing over at Press and I was just, you know, it was like 225. It was nothing crazy. And these kids mind just exploding. That's the most I've ever done. Okay. It's not making me feel bad. Yeah, but it's, you know, it was just kind of a funny thing because I didn't know I was getting videotaped and I'm just like, you know, getting after it and then going down like kind of high five in them. And I guess one of the kids like filmed it and then filmed the reaction of all the kids and then put it on like Snapchat or TikTok or something going viral right now. Yeah, the freaking, the crazy coach, you know, getting after it. So I was like, I gotta find out. Hold on a second. I wish I was there. So, okay. How strong was the strongest kid? For overhead press. Yeah. So we got up to, it was like, I want to say like 155. Oh my God. That's pretty strong. Pretty good. For a high school kid. Yeah. That was the strongest kid. It was a massive drop off. Yeah. I don't want to talk about. Yeah. That's really good. Was he a lineman? Yeah. Yeah. So he's doing that and you're like, I'm going to jump in and make it happen. Yeah. Just like, there's potential here. Here's the thing. Like I just, and it's a generational thing, whatever it is, like they just haven't had clear examples of what it takes to kind of like, you got to get into mental space where you're like, I'm here to, you know, really try harder to stack weights. And like, this is my goal is to keep moving it up, not just come in and do the reps. And you know, I did what I have to do today. It's like, no, let's get intense. Like, I don't know how to like manufacture that. You know what I'm saying? So I started doing it because my coach did that. I didn't realize that. So we started thinking about it and I'm like, my head coach would just kind of jump in and do a set of bench and his veins are popping out of his neck and he's like doing more than any of us even seen. And it was like, oh, let's go crazy. And I'm like. Did it work when you did that? Were they all super jazz? Yeah. At least kids are talking about the next day and stuff and it was, it was cool. It was like a total ego fill. Cause I walk into any other gym. Everybody's just like, eh, whatever, whatever. I won't even post on Instagram. Yeah. Like there's plenty of people. Well, you know what's cool about it is you're not like a, you know, you're not a young coach who's 20 or 30 who's showing off to the teenage kids. Like you're an old guy now, bro. I know. So yeah, an old guy, you know, still throw that weight up is very cool. Can I tell you, that's cool. Not cool if you're 25, bro. It's so true. So I stroke my ego. You guys know this as much as I do for it. When you're a young man, the most impressive dude in the world is the old strong guy. Yeah. The young strong guy's cool. And you now fall in that category. Yeah. You're not the douchey 25 year old guy who's showing off to teenagers. You're actually the old guy who say, hey, I still got it, bro. Oh, I love that. Yeah. To me that's, you're allowed to flex to me. I feel like you're allowed to do that because you've earned the right, you're old enough now when everybody else is declined by this age that I still got it in me to do that. So if you were 25, if you were 25, I would be pumpkin you right now. I'm gonna show up and do some pulls. I'm gonna pull you in myself. Hey, speaking of football, did you see, maybe Doug could pull us up because I didn't even get a chance to read deep in the article. It came up in my feed and I was like, holy shit, what the NFL is talking about doing. What are they doing? Talking about starting their own streaming service. Their own? You know how much that will disrupt? Like, okay, they have contracts with Direct TV, like cable services, channels, there's so many other companies and channels that make tons of money. Wasn't ESPN part? ESPN, Fox, Direct TV, they all have massive. So they would do their own and you would pay for it. Just think about it. Brilliant. Just imagine what it would look like. Oh yeah, direct to the source. Oh my God. It would be better for the consumer and you would probably, planning an NFL plus mobile streaming service. Wow. So, okay. I mean, that's the future, bro. For years, I paid for Direct TV just so I could get the NFL ticket. I remember you saying that. And I'm not the only person to, all my friends were the same way. Like we hated Direct TV, but I would pay the stupid monthly fee and then pay the extra $800 a year so I could get all the games. So, I mean, think about that. And many people were like me that were paying for Direct TV just so they could have the, because they had the rights to the NFL ticket and I believe that is up this year and that's why this conversation is happening is if they take all of those, those rights back and then do a streaming service, holy shit, that's going to disrupt everything. Do you guys remember the discussion? Especially for fans that don't live in that area anymore, that's always been a hard thing to get your team. Do you guys remember the discussion we had maybe five or six years ago on the show where we predicted what would happen with all these streaming services? Yeah. And I think- Like it's going to be all a car. We actually had a big debate. I think Adam, you thought they were all going to consolidate into one. I did. I thought there would be a company that would arrive. Eventually I think that'll happen. I think first what you see though is this splintering off and all these small streaming services and then eventually they start to consolidate under big, big umbrellas. I do believe that's still going to happen. I really do. I do think that you're going to see- I think right now- Eventually. Yeah, I think right now everybody has seen it and then there will be your big monsters, probably Amazon, Google, one of these types of companies will go, okay, I want to buy all these streaming services and then we're going to put it under one umbrella. I do think that's going to happen. I think eventually that'll happen because I think about how valuably to do to a consumer to go like right now if I want to watch something on HBO, got to go to HBO, got to go to Hulu, got a Netflix. How great would it be if you just like search and it goes to the one that you want to watch and you watch it? So I think at some point it'll end up doing that. Yeah, you already see some of them bundling together and partnering up. It's starting to already kind of happen, but there's still a lot of these ones that have to break off and do their own thing, but great for the consumer. Totally. Dude, I got to tell you guys the hilarious story that happened this morning. So I worked out super early this morning. I was at the gym at like 5.30 because I had to be here at 8 AM because I was gonna get interviewed on a podcast. So I'm over there. I'm working out, doing my thing. I had time. Oh, let me do the steam room. Let me do my thing or whatever. I get in the car and I'm driving and then hell of traffic. And I'm like, shit, I better not be late, right? So I start, you know, don't do this at home kids, doing the weaving thing. And I start driving like a little bit of an asshole to get here on time. Well, behind me, there's a, what is it, a Dodge Charger or whatever? Pacing me. And I mean, it's going. And at this point, I'm like, oh, this is kind of fun. Anyway. The CHP or what? This, no, no it wasn't. Thank God. They, yeah, they use those cars. So at some point, this car starts getting really aggressive, goes around me and starts going in front. So now I start going and they're cutting me off. And I'm like, this mother, right? So I pull up next to this car. I wanna see who's in there. Old lady, old lady. No, here's the best part because she, and I mean like she's 70 dude and she was driving aggressively. Now, at this little old lady from Pasadena. At this point, I see it's an old lady. I'm not mad anymore. I'm impressed, right? So I smile at her and she flips me off and the bitch takes off dude. I'm like, you, what the hell dude? I was like, I was like, salty old lady. I was like smiling at her like, oh hell yeah. You drive it. She just fucking took her off. You probably cut her off. You didn't even know that. And she was probably right in your ass after. She was like, yeah, you probably cut her off and then she was pissed off the whole time. I still like her, a bad ass lady. What are you gonna do? She's got places to be dude. Anyway, so do you guys have any special talents that nobody knows about? I read an article today, made me think about this. Well, no. I actually asked this question the other day. I literally just, I mean I can juggle. Sometimes people don't know that which is kind of weird. Oh, I didn't know that about you? Yeah. I mean, I don't know when I picked that up but I can get up to like four balls, you know? Wow. So. That's pretty good. Two in each hand? I'm a multi-ball. Handler. What about you Adam, do you have any special talents? Okay, so someone asked me this question the other day. I'm looking for it right now because I just, I was like, you know, I don't think I have any special talents, at least not that I think of. And I was talking to Katrina, I was texting her back and forth. I was like, Han, do I have any special talents? And she said, laugh out loud and she sent a bunch of stuff over and I didn't think they were that talented but I thought it was pretty funny. I'm trying to find it in my phone right now because I'll remind you why you're telling me yours. Why you're looking for it? I was just reading, I was on Facebook, this article pops up. I can burp on it. Have you guys ever heard of a guy by the name of Joseph Pujol? Joseph Pujol. I don't think I've heard of him. He was quite famous in 19th century France because he could suck water up his anus and then spray it out. Yeah, he was a performer. Can you do that? He was a performer at the Moulin Rouge and his name was Lepetomaine, the Fartomaniac. Yeah, I wouldn't believe you if I didn't see it firsthand. Like I told you about my brother's hidden talent and ability, which we never really talk about because I don't want to embarrass him all the time but like we were kids. Yeah, I'm gonna talk about in front of a million people. It's fine. Yeah, he's an adult now. So he could just suck it up. So his whole thing, he would like, he would lay it down on the ground and he'd lift his legs up. So he had like this perfect arch with his asses, his butt and the air, right? And then you would literally hear it. You'd hear the air just... Oh my God, bro! And then he would just blast. Boom! Your brother's gonna... And I was like, we would die laughing, right? The worst part was, and I believe I told this a long time ago in the podcast but we had this decorative trumpet that my parents had on a coffee table like this. You did tell me. And so I'll just retell it again but it was there and we had somebody over and they're just kind of talking, they grab it and then they're just kind of being silly and start playing it and everything. And I saw him play it and I was like, no! We all just start dying laughing because I know where that's been. The guy got pink eye afterwards. Yeah, exactly. So let's go, yeah. Yeah, I found it, right? So when Katrina was gone, this came up and I said, do I have any worthless, do I have a worthless talent? You can think of, and she sends back to me, I have a long list, laugh out loud. Yeah, I said, liar, name one. She goes, your brain is a calculator. What are you talking about? When someone is calculating something, you respond before they get a calculator. You have beautiful writing, all letters are the same size, useless. You make a bed like you were in the army with tucked corners, it's beautiful, but who cares? And she goes, I can go on. So those are her examples. You do have very nice writing. Yeah, I did think of it, it's all right. I don't think it's that nice. It looks like a girl's writing. I think she has terrible writing. I haven't paid attention to your writing, I'm gonna have to peer into that. She says all the letters. That's gotta be the most opposite thing about you and I. And that's what opposite with Katrina and I, Katrina has the worst handwriting. Does she really? Not as bad as mine. It's up there. No way. Yeah, she'll take notes and a lot of times I'll look over and I'm like, you can't even read, I know you can't even read your own shit. Like how do you do that? I don't know if you like me, but I would cross cursive with just regular, what do you call the regular writing is just anyways, it would merge them together. Printing. I mean it's not a cool talent like being able to blow a trumpet with your ass. I think that's a real talent. Writing with cute letters, tucking a bed in and fucking, I mean I can't like shoot a bone arrow with my toes or anything, I've seen people do that. My handwriting was so, I used to get hammered by it by my teachers, it was actually a point of stress. Really, it was a stressful issue for me in elementary school. And finally my fifth grade teacher said, just write in all upper caps. And from then on, that's how I wrote, all upper caps in the, So it's actually legible. Yes, the lower case ones are just smaller uppercase letters. And from that day, that's how I've always written. But you guys have seen my handwriting. Try writing a cursive Z. Like cross, really? No, forget about it. I have the absolute worst. Anyway, so Adam, I wanted to ask you, we did the episode with Dr. Stephen Cabral. He tested our mineral. Oh, I'm so excited about this. He found one of the things that was most remarkable, besides the fact that we all had mercury, which is a little alarming. No STDs, I think. No, I don't think they tested that with the hair. Good, good, good. But the one thing that was really cool was, because you always talk about using Ned's mellow and feeling it right away. And if you've listened to the show for longer than six months, Adam always says, you can feel it. Maybe I probably have a magnesium deficiency. It showed up in your hair test. Well, it was wild that I'm still low even after like consistently doing that. So which just makes me go like, wow, if I'm still low, I feel the impact of when I take that at night time. What would you have before? Yeah, what was my levels like before? So he's got me now, so he told me that I should take it twice a day. And he recommended not in the morning. So he said, go like afternoon time, and then, and I just started this. So I'm only on like day two or three right now. What do you notice? I mean, so far, so good. Like I feel great. I mean, I already, like I said, when I take that, when I take the Ned at night, it is like game changer for me. I mean, what is it? 60% of the population is deficient and magnesium. So there's 40% of people that hear me talk about that. And they're like, oh, whatever. I tried it, it's worthless. Okay, well, yeah, 40%. The other 60%, I guarantee it will make that kind of an impact. So it already does make a huge impact. So the last couple of nights, it's been good. Now, because I think I was probably getting, you know, some better than none before, it was already helping my sleep tremendously. So I'm not sure how much more I'm gonna feel by doubling it, but I'm gonna double it no matter what, because I'm still low. I mean, he's telling me to do that, but I really can't wait to get everything else all balanced out, because I had several things that were out of balance, and I haven't done the stool and the blood test with him. Gonna do all of that. You're doing all that? I'm doing everything. I have him ordering it for all of us. So I want us all to do that. Stool test, I hate that, man. You literally have to poop. Yeah, I know, I'm not excited about it whatsoever. You mail it. No, no, you don't do that. But you mail it, and you have to, you know what they tell you to do before we mail it, you put it in the fridge. So literally, someone could open your fridge. There's a paper bag. What's in here? The part that like everything, what was really interesting to me was as he went through each one of us, obviously I'm paying attention mostly to what the stuff he was pointing out with me, it's almost every time he would talk about, oh, if this level is deficient right here, here's some of the potential side effects. Like one of the potential side effects is all skin stuff. That's my thing, right? My psoriasis is like my nemesis. It's my thing that I'm always working on, trying to get better and utilizing everything I can and always trying to make my diet better. So I'm really excited to try and get all those levels balanced out. Since every single level that was off for me, one of the side effects is skin issues. So I'm hoping that if I can get all that balanced out, do the other two tests with him, that maybe I can actually see some. That would be so great. Some real dramatic, and it's good timing right now because ever since COVID, my psoriasis has been the worst of my life. So two theories I would have on that. One is how did it affect your immune system? There's been some research to suggest that COVID triggers autoimmune issues in people, kind of makes it worse. And the second thing would be, I wonder if it depleted some of those nutrients in you more than normal and replacing those nutrients like you are now, how much, maybe that'll make a huge difference. It's so weird, dude. I wanted to ask you about that because was there anything about joint pain cause like my back was just a problem for the last few months. And this was after I had the omicron and recovered from it. It didn't last very long but what lasted was my back pain, dude. I had it like for a couple months. People would say that as well. It's so weird. Yeah, kind of this long lasting inflammatory response. So I don't know, it's interesting. I know, well, by the way in Ned in the mellow, there's a form of magnesium called magnesium three and eight that even if you're don't need magnesium it crosses the blood brain barrier and it's been shown to improve cognition and cognitive performance. So whether you're low or not, even the magnesium three and eight you'll notice some, you should notice some benefit. For me, what was interesting was how my copper and zinc were off. I need more copper. One of the side effects of low copper is losing pigmentation in your hair. Now we both share that one and come. We do. Now here's a deal. Over the last like five years it's accelerated and now I'm even getting some white arm hairs and chest hairs. Dude, I know. I'm like, what the hell? So I'm starting to supplement with what he recommended with the copper. So, but it'll take longer to show up, right? Cause my hair has to grow out. So how cool would that be if my hair gets started? That'd be interesting. No, I mean, I haven't been this excited to do so. I mean, there's quite the regimen that we have coming, right? So I'm really excited to stick with it. We're doing the heavy metal detox stuff too. Was it Chlorella, Broken Cell Chlorella and Solontro. Solontro. And I've just, I've heard so many incredible things about Cabral, everyone that's worked with him that I've sent that way is just like, come back with like life changing stories. So, and you know, I ought to do it myself. I haven't been able to solve my psoriasis thing by myself. And so it's time that I get somebody like him to actually try and dive into it with me and see what happens. Hey, I wanted to bring something up. You brought up on the show, I don't know, a few episodes back where there was a gallop, I think it was a gallop poll, it was a poll on the percentage of people that identify as... Oh yeah, the youngest group right now has jumped in the 20% time. And the next group after that is like less than half of that or something crazy. Okay, so it was a survey of 12,416 US adults conducted between January and December of 2021. So it's Americans who self-identified as LGBTQ in 2021 by generation. So the traditional list, these are people born before 1946, 0.8%. So almost nobody. Baby boomers who were born between 1946 and 1964, 2.6%. Gen X, which is us, that's 1965 to 1980, 4.2%. Millennials who were born between 1981, 1996, 10.5%. And then Z between 97 and 2003, 20.8%. Yeah, more than double, right? Right, so this brought up this debate and actually was on Twitter and I posted something about this, it was a great discussion. As to whether or not sexual orientation is malleable through culture, environment, that kind of stuff, or if it's entirely genetic. Now, this would suggest that there's some malleability there, right? So I posted this and I got lots of comments and then someone posted a study. I did not know that they actually did a big study on this where they looked for genetic markers for people who identify as being part of that community. And they found in this large study that they could account for about 34% of whether or not you're gay or bisexual lesbian through genetics, which means that leaves a large percentage due to your environment, right? So I think like everything behavioral from humans, it's a mix of both, but it did stir up a lot of controversy because what that brought up was some people said, well, first of all, if there's a genetic influence, then what are the, what's the morality of people saying, well, then let me genetically modify my kids so that they are or they aren't. And then other people came on and said, well, they should have never done this study because now they're gonna blame culture on this or whatever. So it started this huge, which is silly because I think it's just good information. Really interesting though, right? Really, really interesting stuff. Also, yeah, I'd like to see too in terms of children and how you know how malleable they are and what kind of information they're exposed to and definitions and things like that, like what that looks like in terms of that contributing and being like a factor, like how high of a factor is that versus, you know, like just because of information has changed so much over the years and promotion of lifestyles, it's definitely shifted quite a bit. Yeah, somebody said on the discussion that was on there that, well, it's because people are afraid. Yeah, that's a weak argument. I do, so I think that's a weak argument for the doubling of, you can attribute some of that 100%. I agree. Yeah, 100%. I don't think it's all of it. Yeah, and definitely if you're comparing, you know, 1960 to now for sure. I mean, I believe that, but I don't buy the generation jump of doubling. Like that's no way. I don't agree that. I think that it plays a role. Absolutely. But I don't think it plays, I don't think it's all of it. I think it's silly to think that it's not malleable when you consider the complexity of sexual behavior among humans. Because if you really look at it, break it down, 90 something percent of the sexual stuff you do is not to procreate. It has nothing to do with procreation. So definitely sexist to procreate, but the majority of the sexual stuff that humans do is not to procreate. And it's very complex and people can find lots of things as turn-ons or turn-offs or whatever. And it's very different. So I think it is very, absolutely very malleable. What's that cartoon, big head? Or what's the one where they, they're all going through puberty, big mouth. It's just, to me, it's just like, it's so confusing when you're in that period of life. It's so impressionable and you get imprinted at certain parts of your life. So it's like, I don't know. To me, it's a lot of it is what you experience kind of developing and going through that process. Yeah, and there's studies that show that trauma sometimes plays a role. Environmental factors like chemicals, there's some evidence to suggest that that may also play a role. I mean, I think it's so, it would be so naive to think that it's not a nature-nurture thing. Yeah, it's both. It has to be, I mean, just like everything else is. To assume that like it's something that's, oh, this is just nature. That's it. That's just how it is. Or to think it's just nurture. There's no way that there's not a biological difference in all of us. Like anything else is nuance all over the place. Yeah, okay. So since you brought up that controversy, I have to ask you guys, and what is your opinion on what's happening with Disney right now? Have you seen what the CEO came out? I think they're- Pull that article up with the CEO comes out. I believe- I think they made the stupidest business decision ever. They're gonna lose a lot of money. Stupid. Not because I agree or disagree with them. I don't care about that. I think if you're a big company and unless you're perfect, do not poke that kind of a fight because the fight that they're poking in particular it had to do with the bill in Florida, which literally states that administrators, teachers between preschool and third grade cannot discuss or teach sexual orientation or gender theory or that stuff. Yeah, I'm down with that. Which, A, majority of people when they're polled and they understand the actual bill, they agree with that, okay? But anyway, that's not the point. The point is Disney came out and opposed the bill and took a stance. Here's why it's a stupid business decision because Disney is not perfect at all. And so now what people are pointing out is, well, you guys do lots of business in China and they're imprisoning the Uighurs and they're putting them in these camps and they're sterilizing them and they have all this oppressive policies. So how could you, you're not consistent. And I think that's a big lesson companies gonna learn that they wanna come out and say something because they think it's cool, shut your mouth because you're not perfect because you're gonna get picked apart and now Disney's getting picked apart. That's what's happening right now. They don't, they look like- Are we watching, is anyone watching their stock and what's happening? Because this just happened, right? So the executive came out and said, Doug, are you reading the article? Because I thought I heard that they came out to oppose the Florida thing. And then she went further to say that going forward, that was a different, that was a conversation. This was a one executive, I think, yeah. I think it was the main executive, no? She had like a pansexual child and a transgender child. She said 50% of the content, the target was to produce 50% of the content for the LGBTQ crowd, something along those lines, which- Yeah, at least 50% of its regular characters by the end of the year. By the end of the year. Okay, like if that's a business decision, the market will tell you if that's a good idea or not. Yeah, we'll see what the response is. Because as a consumer, you could say, I don't like it or I like it. That's your choice. Yeah, you're a business and that's your decision, but I honestly don't, we'll see how it plays out. I don't think it's gonna play out well. I don't think it's gonna play out well because, well, it depends how they present it, because if it seems like they're over-sexualizing certain situations to push that, I don't care if it's, I could be straight, it doesn't matter. If it's my, if I have a four-year-old, five-year-old watching it, I don't necessarily think this is- Oh, stock isn't doing so well. We wanna, yeah, but what stock is doing well right now? Yeah, I know. It's kind of tough to- Yeah, but that's a six-month, Doug's looking at a six-month run right now. Yeah, I know, but I mean, yeah, there's a year. Yeah, I mean- Go five-year run. They're on a downward trend, not an upward trend. Everything was crushing in the last year. Let's go five-year trend. Let's see what that looks like. Well, five-year trend, they're gonna be, yeah, it's still, they're almost back down to where they were five years ago. Yeah, well, this is the pickle you get in those of company and you try to get an agenda and try and like move forward with trying to shape culture instead of just doing what you do well, which is make movies and content that's- Well, in Disney's defense, we are in a weird fucking time that, you're damned if you do, you're damned if you do. You're right. You know, it's like- You're right. And so, you know- People demand. We wanna know your stance. I'm so glad that the four of us don't give a fuck. Yeah, that's true. And I'll burn this motherfucker down before I let somebody tell me what I have to say or do, but we're also, we don't run, okay? We didn't inherit a $40 billion business that you're responsible for whatever Disney's worth. I know they're in the billions of dollars. And so, imagine that, imagine that we're the executives of a $40 billion or whatever it is. Maybe Duncan fact-checked me since I just keep throwing that number out. Business, and now we are hit because, and if you take a percentage, let's say you brought up the generation coming up, 20% identify as part of that community. You got 20% is a loud number of people, especially when that people dominate the social media. So if you looked at who is on the TikTok platforms, who's on Instagram- Yeah, it could have been disproportionate, right? Absolutely. And if 20% of that generation is identifying in that category and they are 80% of TikTok and 80% of Twitter and 80% of- Well, even if it was just 10% of your employee force, if you have 20,000 employees and 2,000 people- That's right. Protest. That's right. You could definitely- So imagine the feel of that as a company going like, God, this is- I still think you're right, I agree with you, but I still think you're better- You still think long-term though. You're better if you don't, because you'll weather the storm. Yes. Because now what they've done is they've opened themselves up to severe criticism all over the place. Here's some more inconsistencies, okay? During the pandemic, right? So they're super like, eh, Florida's evil, Florida's bad, right? During the pandemic, Disney World was opened two weeks after the pandemic started and crushing and people were working there and still making money and employed. California, Disney was shut down for what? A year and a half? Yeah. People out of work, out of business. So that looks kind of hypocritical, right? The way that they do business with China seems extremely hypocritical. Remember the NBA did the same thing. The NBA made this big like, we're against depression, blah, blah, blah. You can't even say the word China in anything, any negative sense in the NBA, or they'll block it, right? Because China's such a big consumer of theirs. So you just open your, unless you're perfect, you need to be quiet, in my opinion, as a corporation because you're just gonna get destroyed. They look really bad now. They're gonna get picked apart by all this imperfect shit that they do because they're... Yeah, but how do you remain quiet to when you get put in the position like what I'm saying? Like, so I get not coming out. So I get your point of like, okay, I'm not gonna come out and say anything about the, what's his name in Florida, DeSantis or whatever, right? I get like, okay, you're stepping in your own shit by doing that to your point. Okay, so don't say anything there. But what do you do when 2,000 of your employees are revolting because they don't feel, they feel like they're underserved in your cartoons. I would do, first off, I think it's the way you start. You start the culture and you literally say, we are a non-political company and we will never make political statements and that's the way it is. And if you're hired, that's what you understand. And if they do that, you say, sorry, it's our policy. We don't take any stances whatsoever. So you can choose to work here or not. I think you might feel a little pain initially, but you're gonna feel way more pain later on. Now all of a sudden Disney, Disney was never a political company. They are now a political company. Everything is. I mean, yeah, I was gonna say, are we ever gonna have like content out there that's devoid of agendas and politics? It's so exhaustive. I know, isn't it ridiculous? No, it's impossible. I always get so excited when I see a movie and it's just a movie. It's like, oh, cool. It's a story that made its way to completion and then the end. Yeah, but the truth is about, you say that because it resonates with you or you enjoy it, but then somebody else is going like, oh my God, that is so right wing fucking movie. It's like you can't win right now. Normal is right wing. No matter what, no matter what, somebody on the other side is gonna, even if it's not political, somebody is gonna make it political. That's kind of like, oh, by the way, speaking of political and more controversial stuff. Who is your comedian you introduced to me to, Justin, that Chris? Oh, Chris DeStefano. Yes. No relation. He's so funny. He is really good and I have, I just started following him and he came out and he's done a couple of things on, of course, the Will Smith and Chris Rock thing, right? Cause everybody's talking about that and he went on this rat and he goes like, this is the greatest example of white privilege I've ever seen. What? Why? It's this Will Smith, this white privilege. What? The fact that a man could walk up and slap another man in the face and then sit down and then receive a reward 15 minutes later and be celebrated and honored like that, that is the greatest example of white privilege I've ever seen about. I don't understand. I don't understand how that's white privilege. Exactly. He's being funny. He's being sarcastic. Of course it's not white privilege, really it's black, you know what I'm saying? Did you hear that string of wild tweets? Oh, it was so good. I fucking fell in my chair. You know Chris Rock is doing a comedy tour right now? He's crushing. Standing ovation. And the price of his ticket's like tripled. Like a champion, dude. He definitely has handled it like a champion. Now did you guys see the picture that was circulating on the internet that seemed to show a close-up of Chris Rock's face, the part where he was about to get slapped and it looked like he was wearing like a pad on his face? Dude, that's not true. So they actually figured that, oh, this is either a bad photo shop or whatever. But with conspiracy theories it was crazy. You know what? And again, I started out with that in our first conversation about it. I'm just like, I started checking myself after that episode. I'm like, I gotta take in some less conspiratorial content. I should probably back off a little bit. Cause it just, your brain just kind of goes into that mood like, if it's so shocking because it was so out of the ordinary. If you play Dark Side of the Moon backwards when the slap first hits, all the way till he gets his award, you'll hear the instructor. What's the agenda here? Cause everything's an agenda. You're like, what is the agenda here? Why would they do that? Chris Rock supposedly is not pressing charges. And if the Oscars don't do anything as far as repercussions for what he did, I still stand by that there's something behind all of it. You just hard headed, that's all. Well, I mean, if they don't... I've conceded finally, but yeah. I'm not, dude. If those things have... Now, if the Oscars come out and say, you can't have it, or even if they do something as simple as, hey, next year you can't come. Yeah. Like, they have to do something, right? Yeah. I mean, could you... Everybody's waiting for them to do something. It's crazy. They have to. Or they're in on it. Or they're getting so much benefit from it. I don't know how you can do this with this. Come up with this conspiracy theory and then believe it so hardly. When anything that Justin and I talk about, you're always like, ah, good. Because you guys are talking about fucking... It's because we've given up. Aliens and buttholes and weird shit, dude. No, no, no. I'm talking about something. We never talk about aliens and buttholes together. What I am talking about is actually very logical. Very logical. You are a media company, which puts out bullshit all the time and it is known for lying, is known for doing deceitful shit. You have a community that is extremely tight of people like that. Your ratings have been dying for the last 10 years. You're getting your ass kicked by social media. It is not far-fetched to say, let's stage... Whenever money is a motivator, yeah. Everybody is doing drama to get attention. Well, Will Smith, we want you to destroy your career for the academy. Is it destroying his career? It's not good. You don't look good. Okay, well, you show me one metric that shows that this is not even beneficial to him. I don't know. We'll see how it plays out, but I think it's a... And I'll concede to that. We'll see, right? I'll concede because you're right. If Will Smith... He's the biggest loser so far. He is the biggest loser so far. But in a situation like that... I think he's going to get divorced over us. Somebody always has to take a hit in a situation like that. I think he's going to be like, damn it, I look stupid and my wife abuses me and that's why I do that. But I remember you saying like, where is it... There's lots of people promoting what he did. Yes. They're out there. And I was watching a couple of interviews of somebody on there like, I can't believe Chris Rock would say... I'm like, he's a comedian. I can't even believe that the reaction of a simple joke like that. Dude, do you know what that... Give me a break. Joe Rogan talked about it. I loved his take on it. And then I thought to myself like, could you imagine someone went up to try to slap Joe Rogan? Just get spin kicked right to the solar plexus. He went up there thinking, like he knew no ramifications were going to happen. Yes. 100%. Well, and I'm still surprised that Chris Rock didn't respond. I know. I don't know how you don't hit a guy back if he gets slapped. And even if you don't... He was so... He was so shocked by it. How did he not even shove him? Or how did he not even get in a defensive fighting stance? Have you ever been slapped? Or if you're a comedian, or if you're a comedian and you get slapped like that, your best weapon is your mouth, how do you not fucking double and triple down with that? Like you come and embarrass me on TV and I'm a professional comedian, I am going to rip your family apart now. Like if you got me physically and I can't get you and you embarrass me like that and my craft is my mouthpiece, like I'm going to crucify you when you go sit down. Totally. And by that time, if he were to get up again, if it's not stage, you got to think he's going to get tackled. Yeah, so I don't know. We'll see how everything plays out. Dude, because there's a part of me that's like, maybe he felt bad delivering it, maybe he didn't know the... But it's like, at that point, I mean... Of course he knew. That's why he threw the joke. I know, but that's... Alopecia, bro, come on. It's fucking, it's not cancer. No, I mean... Come on, it's... And even cancer is not off limits for comedians, bro. No, it's not. Yeah, nothing is off limits for them. You can go cancer, you could say AIDS, you could do race, you could do everything with comedy. I'm just trying to think about his psychology. Like, as that happened, you know, it's like, this is my boy that just did that and then he's just trying to process it, you know? I don't know. But usually, yeah, they have a canned response for hecklers. I'd rather get punched in the face than slapped, personally. I feel like if he gets slapped, you're like... I feel like Will Smith needs to get embarrassed even more. He's already embarrassed. Well, I mean, look what's happening to now, what I will say is this, whether it's hurting his career or not, he's the butt of all jokes for the next at least two or three years, you know what I'm saying? So he's for sure gonna be that guy. Yeah, it would have been cool if he did more like a cool move instead of a slap. Speaking of celebrities, dude, I can't wait to show you guys this. It's a workout that... It's a celebrity workout. Go ahead and pull this up, Doug. Yeah, somebody sent it to me and was like, can you guys analyze this and tell me exactly... Give it a rating, you know, this workout. Is it Britney Spears? Yeah, it's Britney Spears. Oh, it's my girl. Do you want to get it? I gotta put her on blast right now. That's our girl. What is she doing? What is she doing? Like, I just want to see if we can... Like the relevance of this. Man, you're wealthy. Get a good trainer. You know, do you know that she was... She doesn't look bad though, she's pretty fit though, huh? What are you doing, girl? Dude, I call this the meth head mobility. Meth head mobility. That's what I was gonna go. Well, you remember she first came out back in the days when people were asking her about how she stays fit and she did something... She used to do something like 8,000 sit-ups a day or something crazy like that. That was like her regimen. I'm sure that was real for like a week. It just looks so weird. I'm like, I don't know, I guess, I mean... It's a terrible... She doesn't know what she's doing. Things are kind of sped up and whatnot, but it's just so silly. You know what this makes me think of? This is what happens when you're a girl, a young girl, and you get so idolized for being sexy and attractive and then you start to age and then you don't know what else to do. I don't know if this is a girl thing. I just think this is stupid people thing. Well, I mean... Well, no, I mean... I only have to do a sexy thing. It tends not to happen to men as much as what I'm saying. She got so idolized for being so hot, so cute, so whatever. Now she's getting in her 40s and she's still trying to ride that. And like you see Madonna? Madonna still tries it. I mean, to me, we see examples with this with... Like you identify so strongly with her. Guy celebrities that end up doing crazy amounts of plastic surgery and steroids like crazy into their 70s and 80s, like hanging on. That's true. So hard, you know what I'm saying? Like still trying to hang out with the 20-year-old girls. I feel like that's worse. Like some of those male lead actors that get the face to the back. Totally. Bro, there was this guy that used to work out at one of the gyms. And I'm not gonna say which one because people will know who he is. I know you guys have seen him. And he had so much work done. He had jet black hair, obviously died. And his face didn't move. And he'd walk around. And I was like, holy shit, bro. There's a lot of money. Just age. Like it's okay. That's one of the lessons you learn through aging, I think, is acceptance. You have to accept that it's inevitable. You have to assume that those people, most of them, they were probably in the limelight at one point. Of course. That's what I mean. Like you identified so strongly that it's like child actors when they go through puberty and all of a sudden they're not popular anymore because their voice cracks or whatever. It's sad. It's so sad. Hey, real quick, one of the sponsors that we work with, one of our favorites, we've been with for a very long time and that's for a reason. Organify has quality supplements. Most of them plant-based, all organic. One of my favorite products from Organify is their green juice. So there's a lot of value in getting a lot of variety of plant foods, okay? This may be not so true when it comes to proteins coming from animal proteins. But when it comes to plants, a lot of variety can provide some pretty good health benefits. And the green juice does that, right? So it's got lots of green superfoods. Tastes really good and makes you feel energized, helps with digestion. It's a great product. They have many other products like a plant-based protein. They have a red juice for energy, a gold juice for relaxation. Go check them out. Head over to mindpumppartners.com. Click on Organify. Use the code MindPump for 20% off. Here comes the rest of the show. First caller is Andrew from Tennessee. Andrew, what's happening? How can we help you? Hey guys, how's it going? Good. All right. First of all, thanks so much for having me on. I've been listening to you guys for about a year and a half or so. Love all the programs that I've run. Anabolic, Strong, and Power Lift. I can't thank you guys enough for everything that you give us. So really appreciative of that. So my question is based around my hand and feet health, actually. So I'm a percussionist and music teacher from Nashville, Tennessee. For years, I've always kind of joked that if my hand were to fall off or something like that, I'd be out of a job big time. So after years of playing, I've been playing since I was in second grade. And throughout school, I played in jazz band. And the thing in jazz band is you're always playing so loud. I remember some rehearsals and performances that come out and my hands were like shaking just from the repeated hitting of a hard surface. So my question to you guys is what can I do daily for my hands and my feet to ensure healthy hands and healthy feet? Is there anything I can do daily? We have the perfect program for you and you don't have it yet, so we'll send it over to you. No, this is great. So by the way, if you lose a hand, you're not totally out. Was it Rick Allen? Wasn't he a drummer, right? For Def Leppard? Yeah. He had one hand? He did, one arm. Yeah, yeah, one arm. Def Leppard was a drummer. He had some robot. I didn't know that. One arm. So I actually trained a drummer a long time ago and there was only two times I ever had someone tell me I needed to train me so I don't get a pump when I'm doing my, which was weird to me. Everybody wants a pump, but obviously if you get a forearm pump while you're drumming. It's a performance inhibitor. Yeah, you're totally screwed. MAPS Prime Pro, man. Yeah, Prime Pro's got some good wrists and finger mobility movements. And then also for foot and ankle. And foot and ankle. And I would just practice those daily and that'll help quite a bit. It'll make a big difference in terms of maintaining the health and stability. Don't overdo them. Okay, so I want to say this because let me ask you this. How often are you playing your instrument? Drums. Just about every day. Okay, so I would start slowly with the mobility work. I would do five to 10 minutes every single day. See how that feels. If that feels good, then you can add another session to the day, but start with one a day, five to 10. And you're not trying to go crazy with it because what'll happen, what can happen is if you get sore from the mobility work and then you go play the drums, your risk of injury goes up. So start real slow, but that Prime Pro has got some great light intensity. Because then eventually, once you create these rituals and habits of just doing this continuously, you could get into something like with the rice bucket drills where you're kind of moving sand, moving rice around and getting a lot of that articulation out of your fingers, your wrists, just to build even more strength with a little bit of resistance. Have you ever seen that before? By the way, the rice bucket exercises, we've talked about it maybe a couple of times. We have it in Maps OCR. Yeah, so what you do is you get a bucket, like a paint bucket, fill it with rice, dry rice, and then you stick your hand in there and then you open your fingers, close your hand, you move your... Pinch your hip, you grab like a good handful and make a fist and grip it really tight or you push the rice out with your fingers spaying your fingers out. So there's really cool drills like that. Yeah, that will help to kind of reinforce and strengthen around the fingers and the wrists. I would put most of my energy, though, towards Prime Pro, the mobility work. Totally. I mean, that's... Because you're getting a lot of, you know, exercise with the drumming and stuff like that. The big thing would be just to keep it healthy, right, range and work those in-ranges of motion. And that's what you're doing in Prime Pro. So Sal said it right, I would just do that and try and time it like right before you go to play the drums. That could be your kind of ritual before... Yeah, your warm up before you start. You do your wrist cars and you do your ankle stuff and then that's what gets you going. And that's right in Prime Pro. There's a... We broke down every major joint in the body and then just go to it and then you'll see there's, you know, a handful of movements for each joint and just start practicing a couple of those before you get playing. Andrew, do you get any tightness up in the shoulder and neck area? I do, I do. So that's common, obviously with drummers as well. And if your neck and shoulder start to get tight, you could run to an issue where the nerves that run down the hands start to lose a little bit of their ability to conduct, obviously, to fire muscles and your hands can actually fatigue. In fact, I've actually gotten people who have what they thought was carpal tunnel to get better from loosening up their shoulder and their upper back. In Prime Pro, there's also shoulder and scapular mobility stuff. Do that too. I think that'll benefit you too as a drummer because you know better than I do, but being able to maintain, you know, good positioning in the upper and the neck, shoulder area, it makes a big difference in terms of your performance as well. Sure, sure. Is there anything that you guys would say, like, hey, watch out for this, maybe don't overdo it? I do a lot of like farmers carrying and last year I was doing like, I like to challenge myself and go on like a mile walk with like 45 pound plates, obviously stopping every now and again, but is there anything you would say, like, hey, watch out for this? Yeah, just don't overdo anything. I mean, that's fine, so long as it's appropriate. So always consider this, that whatever you're doing in your workout, you're still gonna play the drums throughout the week. So if it's gonna hamper your ability to play the drums, then you may have an issue. And scale to that, right? So that's the, I think that's the major mistake would be to not really do that, then all of a sudden you go for a mile. Like I would say, hey, let's start with 100 yards and then 200 yards and then work your way up. If you do that, it's probably not gonna hinder your playing so much or your workouts, but if all of a sudden one day you just get a hair in your ass and you're like, oh, I'm gonna go for a mile walk and you've never done that before. And then you're fucked up for four days afterwards. Well, that's why you overreached. And so nothing wrong with challenging yourself, just remember the goal is always to do as little as possible to a list of the most amount of change. I haven't heard that saying in a long time. I know. Like two weeks. I do like it though from a postural perspective though, like doing that to reinforce those shoulders to be pinned back and down. That would be the last thing I would consider as our wall press just because you're seated so much and you're in this kind of protracted shoulder position, you're banging the drums, get that core activation to keep stabilizing the spine so you avoid lower back pain. Andrew, who's your favorite drummer of all time? Man, I had a feeling this question would come up. So I started playing because I loved Neil Perk. Yeah, that's my favorite. Absolutely. That's the guy. He was my guy. Good deal, yeah. Rest in peace. I actually showed his videos to my kids the other day and just my son was like, Yeah, he's a champion. How in the hell is he moving that way? I have no idea. Pretty crazy. All right, well cool, Andrew. I think that'll definitely help you out and if you don't have Prime Pro, we'll send that to you, okay? Thank you guys so much. I really appreciate it. You got it, man. Keep banging them skins. You know what's funny is, is that what you say for the drums? That's what you do say, yeah. Banging the skins. Yeah, it's not just, yeah. I've never heard that. A creepy saying. Yeah. Yeah. I'm not being sexually suggestive. Yeah, not at all. Banging the skins. You and him in the hair and the ass, I don't know what's going on. I'm just saying. You know, it was so unique when I would get clients that would tell me something that was like the opposite of anything I experienced. I had a drummer once. He's like, listen. He's like, my forearms get really tight when I play and then I can't play very well. I'm like, oh, you get a pump. And he's like, yeah, I want to not do that anymore. I'm like, um. I love that. I love that. What the hell am I gonna do? That's so opposite. That was the same way. I'm like, what is this? How do I stop this? I had a motocross racer say the same thing. I don't want to get a forearm pump. So how do I train that? I'm like, oh, shit. Everything I ever learned was how to get a pump. How do we train from that? But no, it's a good question. I like getting these, you know, people who do different things because one of the beauties of exercise, especially strength training is just how individualizable it is. Oh, it's so different. You can make it so individualizable from person to person based on what they want to accomplish. What a great example. Like such a different way of approaching strength training for him than we would for maybe someone else. If you want to pump your body, expand your mind. Only one place to go. Mind, mind. Next question is from Braxton from Kentucky. Braxton, what's happening? How can we help you? Hey guys, thanks so much for having me on for all the great info you guys put out. Sorry, I'm in my car. I'm on my break at work. So hopefully I'm coming through okay. Yeah, we got you. Great. So I've got a two part question. I am 10 days away from my first physique competition. It's not the first time I've prepped, but it's the first time that I've competed. I'm coaching myself. So I was wondering if you had any tips or strategies for peaking, because I don't really know what the best strategy to deploy is there. And then the more important question is after the show, what do you think the best style or best type of program for me to follow in order to most efficiently put on as much lean mass as I can after the show? Justin's the expert on peaking. I'm the peak master. Go ahead, go ahead. Obviously, it's going to be you, Adam, so help him out. Yeah, well, so here's the thing that I'm concerned about. Are you training intuitively? Are you eating intuitively too, or are you actually tracking? No, so I have a very hard degree of control with my nutrition. So yeah, I have been training intuitively for a while, but I weigh everything that I eat, measure everything out on a scale. I don't even use cups for anything. I weigh everything by the gram. OK, so I mean, the strategy to peaking is really the carb loading part of getting ready for the show. So it really depends on kind of where you're at carb-wise on a regular basis. So do you know like how many grams of carbs that you're consuming on a daily basis right now? Yeah, for the majority of the prep, it was around 200 grams. At two weeks out, I lowered it down to 100. And then I was planning on bringing it below 40 for the last week. The only thing I've really noticed is I've noticed some digestion issues. Since I've brought my carbs down lower, I don't know if that's normal. But the foods themselves haven't changed much, but it seems like I'm having more digestive issues. Well, you probably lost the fiber, right? So most of the fiber you're going to get is coming through carbohydrates. You reduce that much, and then all of a sudden you have issues with digestion or constipation. So that's really normal. OK. That makes sense. Yeah, you see a lot of guys will take supplement fiber around that time, especially if they have an issue with that. You know what always solved it for me was two cups of blueberries or some big old spinach type of salad. Things like that would always get me going if I had an issue like that. Carbs are kind of low. What's your size? How much you weigh? So I'm waking up around 181, 182. I'm six feet tall. With the nine-site skin fold, it's measuring. The nine-site measures me like 4.8. I'm just like, that's not right. So I would more conservatively estimate somewhere between 7% and 8% body fat. So leading up to peak week, I am trying to get my carbon take as relatively as high as I can, based off of where I don't want to put on body fat. But get to a place where I'm pushing. For my size, I was pushing 400, 450 grams of carbs. Oh, wow. And I was also pushing about two to two and a half gallons of water leading up to peak week. And then in peak week, I cut down, like you did, very, very low carb for that week leading up. And then two to three days going into the show, I begin to refill my body with carbohydrates. And then that beginning of the week, I start to taper my water down from my two and a half gallons to where I go all the way down. And each day it's a little less down to two, than one, one and a half, one, to where I'm doing about a half a gallon. Which is different than some competitors. Some competitors cut water completely. I think that's ridiculous. Half of your muscle is water. So you'll get a very flat look if you have no water in your system. And I think I always think it's such a silly strategy for guys that do that. But I do want to have my water intake high. I do want to bring it down a little bit. And then the amount of carbs and water is what we're loading the two to three days leading into showtime. And honestly, this is such an individualized science. I mean, I still claim to this day that of the six shows I did in my time of competing, I never brought the best version of me. And that's because I was always trying to figure out what was the perfect amount of carbohydrates with the perfect amount of water for that day for the show to bring the best looking physique. And so part of it is a little bit of trial and error. OK, if I 200 is what is considered a high day of carbs, I've been running real low 50. I'm going to use you just by the way. We're just going to make some numbers up to give you an idea. So you're running 200 grams. You cut all the way down to 50 for the leading week up or whatever. And then we start to refill, start to feed more carbohydrates. So it goes from 50 up to 150 on the first day leading up and then 200 on the next day and then maybe the day of the show I'm going to push 300 to 350. So higher than you normally would. And then I'm also going to have and do the reverse with the water, the water's coming down as I'm loading up with carbohydrates, if that makes sense. And I remember you make sense. Adam, I remember you saying that there was a carbohydrate source that you found that did that the best. So OK, now that's we're getting any more detail, right? So I played. I'll take all of it. Right. So so what type of carbohydrates made a difference on on show day? Like I noticed like if I did something like that was low glycemic like sweet potatoes, it wouldn't. It's it's so slow, slow digesting that my body would not like load up and fill fill out really quick. And so all day long, even though I was eating the same amount of carbohydrates as I would on, let's say, another show where I did rice, it would never like completely fill my muscle bellies out. Whereas if I loaded with white rice, the white rice would actually fill me out. So different carbohydrates will even fill the muscle bellies out differently. Right. This is such a different game than when we talk to somebody who's like just trying to lose weight or. So like there's a lot more specific. Yeah. So I'm glad that you said these things, too, because I was thinking of going in a different direction as far as like zero carbs and then load up as much as I can with like sugary, simple, simple carbs the day before with controlled like controlling the calories, not just going nuts. And then also, like you said, just completely cutting water, like I was planning on going like two gallons a day for like five days and then like maybe just one bottle the day before. But and that's just what I'd heard and what I've been reading about. But I like the idea of tape bring down better because that sounds safer. Yeah. And not only that. And then back to your your idea of what. So another mistake I see guys, it was exactly what you said is to like all of a sudden load these different. I like to stick with the carbohydrates that I've been doing my whole prep with because I know how it's manipulating my body. I mean, when you start to get and you know this as you get really, really lean, you can you can tell like how different meals affect your body differently. And so yeah, I seriously and when I started to learn like, oh, OK, when another example, I when I put an avocado in that meal with rice and chicken, it made an impact on how much my muscle bellies filled up versus if I had no avocado in that meal. So there's like little things like that that you can start to tweak. But if you go so different than what you've been doing prep, it's really hard to get a read on what's. Yeah, that makes sense, because then it's like an unpredictable variable that you have to experiment with versus I've had I've had rice and at least two of my meals a day every day for the past like 10 weeks. So I know exactly like you said, like if I had a big like meal with rice the night before, I feel as full as a house the next morning, like when I'm working out, so that makes a lot of sense. And so I would stick with I loved white rice is so easy to control, easy to measure. It feels so good on the digestion for me. Like so I would use white rice is just white rice. It's just a matter of how much based off of how you and play with that. You know, I'm saying and before I always tell guys, before they go and girls, before they go into peak week, we should have kind of practice peak week. So have a day where you run. That makes a lot of sense. Yeah, three or four really low carb, like you're doing, like say 50 grams of carbs for like three or four days in a row. And then do two to three days of kind of loading the body back and find out how long does it take to get loaded all the way back up? And I've made mistakes in the past thinking that one day was enough for my body to get reloaded back with carbohydrates. And what I found was two days after the show was my best look. And what that told me was, oh, wow, I didn't give I didn't give myself enough carbohydrates and calories to refill all the way out. So you want to kind of play with those variables before we get into that peak week, so you know, have at least a good idea of and I love this stuff. But because it's it's difficult. Well, you just said makes so much sense to me because I'm thinking about a night about four weeks ago when I had been like really consistent and I had a really bad craving and I totally caved and I got this like full order of cinnamon pull-up parts from Papa John's and just crushed just crushed him. But what's funny is that not the next day, but the day after is when I felt like I looked my best, like I had a normal day of eating after that. And then the day after that is when I was like, wow, I can really tell. And you probably just needed that amount of carbohydrates to fill completely out. So yeah, these are the things we play with. You know, right? Let's do this. Let's get you in our private forum. Are you are you in there now or no? I'm not. OK, so Doug's and I have Doug give you access to that. Thank you. We actually have several competitors in there, even though it's not a heavy competitor conversation there. If you start the conversation up, there's actually quite a few people that actually have taken themselves through prep. There's even a few people that I've prepped in shows in there. And it's a great community. Share with them what you're experiencing, what you did, what you what you're trying to figure out. And it's a great community to do that with. Thank you. That sounds like an awesome resource, because I don't have anybody in my life around me that does this stuff. So it's nice to have people to talk to. Absolutely. Get in there. And then if you ever want to ask me specifically, just tag me in there. Now, Braxton, you asked about what workout you should do afterwards. I love maps and maps and a ball, not a lot of volume, strength, focused. You're going to be refeeding yourself. I feel like it'll give your body the ability to recover from all the crazy training you've been doing. Plus, in combination with how you'll be feeding yourself, your strength should go through the roof with that program. Yeah, I'll definitely I'll absolutely trust you guys. That's to suggest my only concern was with with the, you know, three workouts because I do go to the gym. I do really enjoy going to six days. But at the same time, I've been training intuitively for like the past two and a half years and haven't really made improvements. So I really want to find a I really want to just try a program and stick and adhere to a program and see if that'll help. Do maps and a ball like do three trigger sessions on your off days. OK, so you're still doing something. And then if you want to go to the gym, you can do mobility, a little cardio. There's nothing wrong with that. But I would go for three trigger sessions on all the other days. So you're going to be doing something seven days a week and then three foundational workouts a week. That is going to give your body the ability to recover from your training, plus feeding yourself more calories. You should gain some serious strength. OK, all right. We'll send maps and a ball to them as well. We'll send that to you right now. Thank you. Thank you so much. I do have one final quick question. The I keep seeing Mesa amplifiers in the background. Who's the guitar player? Yeah, that's me. That's Justin. Yeah, Justin. Right on, man. Right on. I just got an EVH 5150 the other day and I'm sick. I played on those if one too. Yeah, love that that tone that comes out there. Good deal. Thanks for calling in, Braxton. Hey, thank you guys so much. I appreciate it. It'll be one. Yeah, keep it metal. He's got something coming with both of you guys, huh? We've all left out bodybuilder Rockstar. I bet he likes pizza. Hey, guys. You know, the whole like anchovies, the whole peak, like ready for like for a show. Yeah, such a weird, like imprecise science. It's so strange because you're literally trying because your people don't realize this, right? Your body is constantly regulating water and fluids and electrolytes. So to try to manipulate it to time it for a day or a couple hours, that is really hard. The hardest thing I have about communicating is it really is it doesn't align with our training philosophy. Oh, yeah. No, it's not like a fitness health fringe. Yeah. So I always, you know, I always want to say that before I start to explain to people, because I don't want people to think like this is how I recommend people train or if someone's listening and they're like, oh, I want to be ripped, looking like a bodybuilder. And so I should take that advice and do it. It's like, no. You won't notice this unless you're hella shredded anyway. Yeah. And we're not we're not doing what's healthiest for us at all. I mean, at that point, it is purely trying not drinking water. Yeah, we're purely trying to manipulate water, carbs, sodium, calories to achieve a look that's going to look great on stage and photos. It is not a this is it's not sustainable. It's not what you should try and look like all the time. It's very short lived for the moment. And it's very, very individualized. So I guess, you know, giving him that advice, I just used a bunch of generic numbers to give him an idea of what that would look like. But, you know, I have no idea like everybody's body responds differently to like how fast their body breaks down the carbohydrates in a glucose. You have no idea if he's slow, fast in the middle and where he what he was doing before. So all those things matter. But it's also what I liked. I mean, I thought that because it was difficult, because it was fun to kind of tweak with it and everything like that, I really enjoyed that process. Next caller is Josh from California. Josh, what's happening? How can we help you? Hey, guys, thanks for taking my call. I really appreciate it. So quick, quick, I guess too long. Didn't read from my question is I'm in 33 years old. Well, turn to 33 this year, 511, about 200 pounds. I've been in the Marine Corps for about 14 years and they recently did a body composition study. They did the DEXA scan. They did an impedance. They did a body scan. They were seeing the DEXO is like the gold standard for body fat percentage accuracy, and I measured in at about 24 percent on that. And I was looking to try to get down to 15 percent just personally. And in addition to that, back in like December time frame, I took a metabolic test. I was like, I don't know. It's called Medi-Check. You breathe into this tube for like 10 minutes and it estimates what your metabolic rate is in mind. So it was just let me about average. And this was after listening to you guys, kind of deciding to probably needed to do a bulk to maybe increase private metabolism. So I'm not sure if I brought it up or if it stayed the same. If it went down, I honestly don't know at that point. But I've been running maps curreformance. I'm in phase three right now. I've been eating at about 1800 calories. With 180 grams of protein. I think I was in my mess. 180 grams of protein, 135 grams of carbs, about CC grams of fat. And I talked to a nutritionist and she was like, everything looks good, but just recommended that I try to bump it up to about 2,200 through adding like vegetables and fruit and also add cardio on top of what I'm already doing. So I was just trying to see, just by listening to you guys, I wasn't so sure about how that sounded. I just want to get your input, your take on it. OK, so the calories you're eating now, are they getting you, is it making you lose weight? Are you noticing the scale move or you're getting leaner? So I got leaner from when I did the meta check. I was a little over, I was probably about 2,000 when I did it. And I'm down hovering around 200, but I can't seem to break back down. And my problem that I have with that is through the Marine Corps, my height and age, I have to be either no more than 197 pounds and my body fat can't be taped at no more than 19%. So above those right now. You have pretty reasonable goals. I would end the cut for a short period of time, maybe do like a one week mini bulk or maintenance. So maybe your maintenance is 2,500 or 2,600 calories. That's what I would aim for for about a week. And then you go back down to the cut because your metabolism is adapted a little bit. So and what you'll notice in that week is you probably won't gain any weight. You might gain a little bit of water. You might, you'll notice more strength and performance. And then when you go back to your cut, you should, it should kickstart things again. What we don't want to do is just keep cutting calories every time you hit a plateau because you already had 2,200 calories. You're, you know, you're down to 200 pounds. You know, we could end up in a situation where you're down to like, you know, 1,700 or 1,600 calories for a guy your size is really low. So I would go many, I would go increase the calories for a week or two, then start cutting again. And that's just the more effective strategy and or anyway, right? So if you're trying to get leaner overall, the ratio would be something like four to one, like for every four weeks of a cut, I would do a week of maintenance or a slight bulk and then go back to the cut. It tends to preserve more muscle and prevent that metabolic adaptation where your metabolism slows down. How long, how many weeks have you been on the calorie reduction? How many weeks has it been consistently that you've been following that? So I have listened to you guys for a while and I've heard you about the undulating calories when you've talked about it. So consistently, I've probably been in it for like four or five weeks. There are some maybe days I'm a little bit higher and like overall than the average 1,800 calories a day. But yeah, I'd say it's probably been four or five weeks. Oh, well, that's good. Then that's a good sign. There's a good timing for you to do exactly what Sal said because you're probably exactly what he said is right around, this is the reason why by the way we phase our programs in three to four weeks like that is the body tends to start to adapt to whatever we're kind of doing to it around that and we're trying to always be ahead of one step ahead. So that's probably all you need is like a slight mini bulk. Keep in mind, if you, the mini bulk, make good choices, eat a little bit more calories. Don't give it, don't just eat whatever you want because we tell you to go on a bulk, eat just a little bit in a surplus, make good choices. And if you've got good programming that those couple together, you could technically get leaner and add calories. I don't think people will realize it. If you build, if you add, let's say we... Let's say during the endurance phase. Right, if we increase two to 300 calories into your diet and you put on two pounds on the scale but both pounds are muscle, you will get leaner body fat percentage wise. So that's not a problem. So don't be afraid to throw that little mini bulk in there and then you can go back down to cutting again. And I don't know if you made this clear. I know the nutritionist had maybe do... Are you doing zero cardio right now? What's your cardio regimen look like? No, so I've actually got me into like, whether walking in the treadmill or a stair step right now where you look at my phone, what I'm doing that. So like for example, yesterday, I didn't think I had the time to do all of the, not the fundamental days for performance but like the stretching and whatnot. Oh, the mobility days. Yeah, mobility days, sorry. I hopped on the treadmill and the stair step was for like 40 minutes to be able to just knock that out. I was gonna try to combine this too but I didn't have access to the other way area at that time. So I'm not doing, sometimes I'll combine mobility plus cardio or just do other stuff like whether it's playing with my kids or I don't know how much calories that actually drumming burns. Sometimes I do drumming and whatnot. But yeah, I'm not doing zero cardio. I am at least if not doing the mobility sessions, walking on the treadmill but I typically don't walk in the treadmill door at this point in that kind of foundational base. Yeah, the bumping calories for a short period of time should help with what you're doing. I think you're just, you hit a normal plateau that happens usually four to six weeks when somebody cuts their calories and it sounds like you cut about five to 600 below maintenance is based on the weight loss and that you've discussed. Yeah, describe. So I would bump the calories up to maintenance or slightly above for about a week and then go back to a four week cut. Four to one ratio seems to work best for most people when it comes to weight loss. Okay, now is performance the program that you guys would recommend right now or is it something like, cause I definitely want to build muscle. No, no, no, performance is fine. And when you're done with that, you can go maps aesthetic, but it's performance is absolutely fine. Yeah. Okay. Yeah, cause I bought your, your bundle that was like hit performance and I think it was prime and strong or something. Strong would be great too. Oh yeah, strong would be a great fall. When you're done with mass performance, go right into strong. Well, what's great about those two is there's a lot of unique exercises that a lot of people don't do on a regular basis. So the novelty that's going to be great with you increasing your calories. So I mean, hopefully that those additional calories get partitioned over to building muscle and you'll be fine. You also still have room too to actually, and you know, we get, like we get labeled as like the anti cardio guys, but you know, if we're, if I'm trying to get you down to a certain body fat percentage and we're trying to get it in certain time timeframe, I would love to, I would do a bulk like Sal was saying and then when you go back to reducing calories, you may also introduce three days of, you know, 30 minutes of, you know, list cardio in there and just be consistent about it. Pair it with the mobility days like you're saying. So do a half hour of Stairmaster or incline walking with your mobility and be consistent about that while also going back on a calorie and I bet that'll help, you know, break you through that plateau. Okay. And then so if I get down to that, would you guys recommend just kind of like maintenance a little while or like going into, to try to gain muscle if my body fat percentage gets down to 15% like I'll have room to, to spare as far as my height weight requirement. When you, when you get to your goal, right? When we get to the place you want to be a body temperature and then it's kind of like, okay, we're from here now, that is a perfect time, I think to transition into a new program like strong and then, and really since you're at the place you need to be body fat percentage and weight wise, just focus on getting strong, focus on kicking ass in the program and being strong and being fed, not trying so much to cut or bulk, you know, try maybe that like when you're at the place you want to be body fat and weight wise, I would love to see you switch to a new program. So you have a novel program and then also try and transition into a place of more intuitive eating where we just make good choices. You eat when you're hungry and kind of see where you're landing calorie wise and maybe check back in with yourself every other week or whatever to make sure that you're, you're not way under overestimating what you should, what you're eating but that would be a great time in my opinion to start to transition you into trying to get towards a more intuitive way of eating. Okay, cool, sounds good. So, so strong, is it a lot different from anabolic or is that different? Very different. Very different, very different. I haven't looked into the program yet. Oh yeah, you'll love it. Yeah. You'll love it. Okay, cool guys, I appreciate your help. Looks like I'm pointing in the right direction so I'll take it to work. Awesome Josh. Thanks for calling in. All right, thanks guys, I appreciate it. No problem. Yeah, that's the very common plateau right around that time, right? Four to six weeks if a deficit isn't massive just get out of it. It's funny, they did a study on that and they had groups of, they had two groups comparing them. One group had what they called diet breaks which is what we're kind of talking about and the other group just went consistent with the deficit. The diet breaks group lost more fat and preserved more muscle. Yeah. Even though the calories were all controlled which was interesting, right? Yeah, there's a lot of value to undulating your diet like that and really giving yourself kind of a new stimulus so your body can respond, especially inevitably when you hit those plateaus. Our next caller is Eric from Pennsylvania. Eric, what's happening? How can we help you? How you doing guys? Thanks for having me on. I love your content, love the show. So I'm a middle school health and phys ed teacher as well as a high school wrestling coach and in my middle school we've had the same students getting in trouble all year long. After school detentions, suspensions don't really seem to work much, especially at this point. So I came up with an idea and my principal is a really supportive. So many of them thrive in phys ed when they're active which is not really a shocker. So if a student gets in trouble and they're assigned a regular after school detention my idea was to give them another option which would be to go through a workout with me during the last period of the day which is basically like a study hall. So basically it would get them out of sitting in a room after school when they're in a really bad mindset and during the workout I would talk to them about their behavior but if they didn't take it serious there was any attitude then they would also serve the detention. And then if my idea was then if they could make it maybe about a week after that maybe I'd bring them down to the gym and they can pick an activity like shooting basketball or something. So my question is how would you structure the workouts? I want them to experience some discomfort but I also don't want them to develop a really unhealthy relationship with exercise and also the parents will give consent because I got to cover myself they claim I put them through something really grueling it could go down a bad road. I love this. I love it too. I remember, didn't you DM me about this earlier? Yeah, Justin I sent you a DM and I figured if you coach in high school kids you can maybe relate a little bit. Oh, totally relate to this. And I love that they're behind you with this approach. I think that it's a really cool idea and it's something that like you said you want to make it fun you want to make it inviting and have a good experience out of it, right? So that you can kind of build and foster a good relationship and fitness. Thank you for saying that because you know, Eric, we don't want it to be punishment. No, I think the mentality could very easily and I get this, right? You're like, I'm gonna, they're here because instead of detention so I'm gonna beat them up a little bit. That only works when the kid wants to be there. Like you got a kid, like you're a wrestling coach you got a kid who wants to wrestle. You can push them in that way and it makes them stronger and motivates them. If it's already a punishment there are like I have to show up. I think the strategy should not be to punish them but rather make it in like something that they enjoy like, all right, we're gonna lift weights. What muscles do you guys wanna build? Let's do bench press. Let's do dead lifts. Let's do overhead press. That's what I would, I'd actually only focus on one or two lifts and make the whole, Teach them the entire technique. Yeah, the whole hour would be all around. And then what'll happen, they'll love it and they'll want to come and then you can take it away. Hey, listen, you act up, you're not, I'm not training you, right? And you exercise has got so, you know this Eric, you're a PE teacher. Fitness has got so many, so many lessons to learn within it. Like they're gonna learn that they're gonna try something today then they're gonna see you the next time and they could do another rep. Guess what, you're not the same person. What do you mean? You did one more, it's not the same body. Your body's different today. Oh my God, that's pretty crazy, right? Or I'm sore, well, that's good. Here's what happened, your muscles. Let's get you stronger, let's have fun. Here's the, we're gonna work the beach muscles right now. You know, you have a good time with them. They're gonna show up and be like, man, I love working out with, you know, coach Eric. I love lifting weights, like this is really cool. And it gives them structure and purpose and then you have something you can take away as well because I think if you treat it like a pun, which they're already going in there to be punished and if it's on top of it, a punishment anyway, as soon as it's over, it's over, they're done. They're never gonna come back. Yeah, I mean, turn them off of working out. And I think too, like a few things that you can actually test out and not make it like, like so for instance, the hand dynamometer for grip test I've used with the kids and they just, they get really into it because they wanna beat the numbers, you know? And it's like just something that intuitively they grab it and they see it and then you kind of give them a chart and show kind of where the averages lie and whatnot and where they're at. And it's really interesting because they get insight, like, oh, wow, I thought I would be stronger than that. Or, you know, you do a pull up, they can only do one and they're struggling through the whole time. Just like simple, very simple things that you can kind of challenge them and be like, I could show you how to get, you know, maybe two more the next time we come in here. Well, think of this, like squatting, deadlifting, patience, technique, strength, discipline, acceptance, control, improvement. These are all the things that you can get from that type of a movement. Those are all teaching lessons for a kid who's being disciplined for in there. So, I mean, if you're really gangster, you have the ability to like know what kids, why they're in there and what that kid needs to work on being more patient. That kid needs to be more working or worked on discipline. That kid, whatever their thing is, you can speak to them through the training. And I think that would be incredibly valuable is to give lessons through. Focus is the issue, right? Like you can make a challenge of them having to hold the position for a long amount of time. It's difficult. Those are talking points between sets. Between sets, I'm talking about why it is so important to stay in control of yourself and have discipline and your body is reacting in a way naturally and you have to mentally fight against that focus. It's very much so like your reaction that you wanted to do in class the other day and speak out loud. It's like being able to know that it's a natural thing for you to do but what's right to do. You know what I'm saying? I would find ways. Yeah, I would find ways to take the lessons in coaching and teaching these complex movements into those lessons that I'm trying to teach them about behavior and why they ended up in this place. Eric, the most success I had training kids who were brought to me by their parents. So this is the closest I can get to what you're talking about. So these are kids who, you know, mom and dad are like, you gotta go work out with a trainer for whatever reason. So they kind of don't wanna be there. I made it enjoyable, but I also had structure and I also let them know that I wasn't, like I'm not gonna get pushed around and there's gonna be some discipline here. So it was a balancing act. It wasn't like show up, joke around, ha ha ha, and you leave. It was like, it's a good time but now it's time to get to work. And then it's a good time and now it's time to get to work. And I would talk to them in language that was like, if it was a kid, a guy coming in and once I got, I felt him out and I knew like kind of what their motivations were. They would show up and they'd be like, you wanna get, let's get those delts big, you know? You wanna get jacked for the beach. I talked to them that way and they would laugh. We'd have a lot of fun. Once they developed that good relationship with it, man. It was like they were, it was like they would do anything. I had this one kid I trained. He didn't wanna work out. Mom signed him up. He started losing weight. Got this real, him and I developed this great relationship. And then his grades got better. Do you know why? Cause his mom threatened to take away his training. Hey, you don't get those test grades up. I'm gonna have you stop working out with Sal. And he's like, oh shit, well, I imagine these kids are gonna want or are gonna be motivated to train with him and that we'll have a good experience just because I mean, at least I mean- The alternative is detention, right? Exactly. I mean, I've served plenty of time in detention. And if the teacher that- You got a word for it, didn't you? No, I did not. And if my teacher, I walked into detention, let's say after school this time and teacher goes, hey, you can either sit with your head down on the desk for an hour like you normally do or read and study or you can come over to the gym with me and I'm gonna teach you how to squat. It's a no-brainer. Like, and I'm excited to go over there because at least I don't have to sit at my damn desk. We were silent inside in detention. I get to exercise. And then you're teaching me life lessons while we're squatting. I mean, hell yes. I love that. And I think that's, instead of overcomplicating what the workout looks like, it's really more about the teaching lesson, which I think is your desired outcome. I mean, that's really what it sounds like. I would focus on basic exercises. You're gonna do like two or three per session and that's it, squat. Today we're gonna do squat and overhead press. Next time bench press and deadlift. And we're gonna do rows and pull-ups. Like two or three exercises, they practice them. They do them. They get good at them. And then what I want you to do, Eric, is I want you to track how many reps and what they're lifting. And don't necessarily let them out. No, but write it down. That way the next time they come in and they do one more rep, make a big deal about it. Like, holy shit. You know you did. Well, hopefully they don't keep coming back. Well, I mean, I'm assuming they're, I'm assuming this is more than one time. They're gonna see you? Well, it's tricky because it'll be one, we have six days, we have a six day cycle at school. So it's on day two of our six day cycle. And by the time they get down to me, it'll be about 35 minutes. So picking one or two exercises is a good idea. But what it can't be is they get in trouble and they're like, I don't care because I'm gonna get to go lift with coach Eric. Well, that's because, okay. So the part, the move to make this to where they is the lecturing a little bit, right? So that's it. It can't be just working out and having fun. You know? Yeah. You can also recruit some wrestlers out of this. To me, that's what I think. To me, it's teach the movement. Everyone kind of, and then the lecture or the lesson comes between for a minute or two. And then back to the movement. I know you're thinking that too, Eric. This could be a great way to recruit some wrestlers. It's misdirected energy, you know? I love, and here's the thing. We're always looking for the misfits around campus and we're trying to pull them into football and sports and contact sports and difficult training because it's such a great outlet to express that, that energy that they obviously need. Dude, in my opinion, wrestling's the best for that. It's the most brutal, super demanding fucking training and humbling. You get your ass kicked. Exactly right, Sal. Exactly right. Oh yeah, you get your ass kicked for two years, basically. But you can't do shit for two years, so you really learn a lot of lessons. I'll tell you what, I wrestled at Penn State and looking back, listening to your podcast, I'm 41 now, but the amount of overtraining I've done in my life is unbelievable. Oh, especially wrestling. You and me both, dude. Wrestling is brutal and it's almost like the guys who make it are the ones who can take the most punishment, you know? It's really crazy. I really like what you're doing though, man. I'm excited. I'd love to hear back from you if you circle back and give us feedback on how it's going and maybe as you start to apply it, maybe together we can figure out some ways to tweak it because I really think this is a really good idea and a good movement. I wish more people were thinking like this. Rehabilitation program. Love it. Listen, if I write out Matt's detention, I just want like 33%, all right? Yeah, I love it. Oh, we'll post that on social media if you do that. Yeah, that'd be great. All right. Thanks, Eric. Thanks a lot, guys. Take it easy, Matt. I wish people knew, more people understood the rehabilitative value of sports or exercise. It's life-changing for kids. Well, I think most parents that have their, I think most parents that have their kids in sports understand this. They know that. It's the parents that don't. Yes. Or maybe they weren't ever athletes themselves and so they don't recognize how valuable. It gives them structure and direction and purpose and there's growth. You know how many times I train kids. Discipline, working with others. Yeah, this is the problem, kid, everything. Yeah, they think that, you know, they need to be on ADD medication, you know? And it's like, no, they just need an outlet. You know, they need to go express themselves physically and it pains me every time they cut a program that's, you know, they used to have where kids were able to go, you know, hard and figure out all those difficult things. I mean, sports. I totally feel like I could sit down in an hour's time or so and list off all the metaphors around squatting and deadlifting into life lessons. Come on, totally. That 95% of the troubled kids that are gonna come in there would learn from it. It's like the Henry Rollins book. And then to me, that would be all he did. It's like, I don't care if every time he taught just squat and deadlift, the real lesson is what he's teaching in between. That's the real value of that, is that, okay, instead of these kids sitting at desk, I'm gonna make them go into the gym. But what they don't realize is they're gonna indirectly get lectured from me about life lessons. Wives from the iron, yes. I wish when kids got in trouble, juveniles, instead of sending them to juvenile, you know, like to either jail or prison or detention or whatever, they said, here's your option. You can join the wrestling team. Just don't get kicked off or you gotta go play football or you gotta go to martial arts. Here's a jujitsu school or you gotta go lift weights. That would transform kids. Totally transform. 100%. Rather than punishing the shit out of them, making them say, and they're just gonna become angry, resentful, and there's no, there's nothing that they get from. Throw them into society and have us deal with that. Yeah, no thanks. Exactly. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump Adam, and you can only find me on Twitter at Mind Pump Sal.