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This is mine pump now in today's episode We talk about a health issue that affects millions of men across America We talk about erections and we talk about the five ways to improve your erection Basically keeping you hard not just physically but in the other way Now this episode is brought to you by one of our sponsors Legion now Legion makes some of the best performance enhancing supplements around in fact Amazon named them one of the number one Sports performance enhancing supplement companies around they make great products for people want to build muscle burn body fat or improve their performance One of my favorite products of theirs besides their protein powders is their pre-workout It's actually a clean pre-workout not overstimulated and it's got efficacious amounts of ingredients that are backed by studies and science But there's lots of other products and because you listen to mine pump you get a discount Just go to buy legion.com. That's B U Y L E G I O N dot com forward slash mine pump use the code mine pump for 20% off also this month. We're running in new interesting promotion We've taken three bundles designed for three different types of people and discounted them tremendously So here's what we did we took maps programs workout programs and we put them together for beginners We've put together a bundle for people who are intermediate and we've put together a bundle for people who are advanced All three bundles give you roughly nine months of exercise programming in other words You sign up and your workouts are planned out for you for a full nine months again There's a beginner intermediate and advanced bundle go learn more about them at maps December comm again, that's maps M a p s December comm Hey you guys know how last week I think it was I brought up that Survey from the UK about like men in erectile dysfunction. Yeah, yeah Yeah, so there was that big survey and according to the survey something like almost 50% of the men is that what it was Yeah, it was like 40 something percent of the men in the survey said they had suffered from erectile dysfunction What was the age group again? Yeah, I was gonna say it's a younger younger. Yeah, they were younger So it was it was kind of interesting and so I pulled up some statistics on it because From what I've read it seems to be climbing It says I just looked it up and it says that it affects about 30 million men in the United States One out of ten men is estimated to have erectile dysfunction The US has the highest rate of self-reported erectile dysfunction It affects about 10% of men per decade of life in the words 50% of men in the 50s 40% of more in the 40s 30% in the 30s and so on Yeah, so men and older than 40 or three times as likely to experience Uh erectile dysfunction um than younger men. So it's a thing. Yeah, it's one of those clear examples of uh poor health Yeah, and it's it's you know, it's funny because we've talked about this on the on the podcast before How men's testosterone levels have been declining now, um for decades. I think Since the 70s since they've been kind of testing it I wonder if they go kind of hand in hand because now we're saying you know starting to see this I was surprised how how many DMs that I got when we started talking about when I came off of testosterone And we were having that conversation quite a bit right around that time like was it three years ago or so when has it been that long? Yeah, oh, wow. Yeah, it's been three years now over three years Uh when I talked about coming off testosterone and just the depression I felt and then the lack of any sort of energy or wanting to go lift and I got a lot of DMs and a lot what surprised me the most about the DMs were they weren't other You know 40 year old plus men that were DMing me and saying that they struggled the same thing. It was young men Yeah, it was a lot of young young guys in their early 20 some even teens Uh, but like probably averaging between like 18 and like 25 was like the yeah It makes you think how much of the environment has changed or anything that that has affected this to to be Where we're at right now with you know Younger generation coming up and this being a problem already. Yeah, well for a long time We've connected erectile dysfunction with uh with poor health because it's a it's a vascular it's a vascular system Right when you get an erection you you you're the blood vessels Dilate blood has to flow in there and and if you have erectile dysfunction One of the first things the doctor will do is look at Blood pressure and blood lipid levels because it's one of those things that can be an indicator Of poor health, but aside from that, um, you know You know for men I could It's hard to think of Of something that would make you feel That would be more challenging to deal with right because it's kind of like a part of your identity as a man Especially if you're very ego centric Yeah, especially if you're with your partner and you're you love them You're attracted to them and then this happened and you's like, uh, you know You got to try and explain yourself or all right It was the the depression that I went through afterwards was probably one of the more challenging things that I'd ever been through for sure and it's It's not like one of those. It's not like a single day thing either It's not like one day you feel bad and then it's a bad day and you're depressed and then the next day You kind of snap out of it It's like this ongoing battle that you feel and of these ups and downs and You know, and then you you're you know the things that you're supposed to do and when you are Trying to do that and you have no motivation no drive to that just makes it that much harder So it's kind of like the spiral Spiraling effect down when you when you get hit with something like this and then and then I also think too there's a lot of things today that Uh, we are dealing with that. We weren't really dealing with like just you know two decades ago And we I think we alluded in that podcast when we brought this up Uh, one of those being like porn and stuff like that It wasn't as readily available As it is today as it was for us when we were kids and even just tech and being on our phones and being distracted all day It has to be a factor You know in terms of being desensitized somewhat to the experience of it in general and the connection of it Sure, I you know, I didn't realize uh, or actually okay when I first got into fitness, right? I had a big passion for it And as I started training clients, especially as I started training older clients and when I say older Remember I started at the age of 18. So when I for me older was anybody Yeah, everybody else anybody over the age of 35, right? But I used to start I would get these comments from my clients about their libido And I you know at the age of 18 and realized that exercise had an effect on libido or whatever I never even thought of it But these clients would come to me and they'd say, you know, my male clients would tell me like Oh, man I my libido is like it was When I was younger and my older my then my older older clients, right people in there like 16 above They would kind of bring it up a little bit like they'd come up to me and say things like hey I'm noticing some changes and I say, oh, you're getting leaner. Uh, no, not really quite. I have more energy Oh, you're waking up early. Not that kind of energy and then I'd get it, you know, like, oh It's affecting that right there energy. Yeah. So, um, you know exercise has a profound impact On those things. So, you know, I know we're not necessarily medical experts on erectile dysfunction But uh, but we do talk a lot about health and there's a very strong connection With health and your ability to achieve erection One of the first things you can do and you can you can actually look this up and what they'll say in medical literature Is to exercise in my experience with clients that I've worked with Lifting weights produces the most profound effect when it comes to libido And with men when it comes to erectile dysfunction I remember adam when you were going when you had come off testosterone You said when you'd lift weights, you could tell You know, and I don't know if when we put this together, right? If you guys were thinking like the order that we listed them in as far as the priority I think we were just kind of spouting off all the things that we think are important when we were taking notes Um, but in my opinion, uh, that was the the single biggest difference maker So, yeah, like the other ones that we'll cover. I think I felt a difference or make a difference Um, but nothing felt Like it impacted that more than just lifting heavy and the thing that I think is important or at least was I felt was important for me Was that uh, it Had to be careful on how much I did So, you know, the first thing is like, oh lifting weights makes your libido go up and and you and helps you with erections And then also you go, oh, well, then more of it must be better And I found that there was like a very specific dose to me That made that impact and any more than that didn't necessarily make a difference And so and that was literally just two to three times a week a full body type of strength routine Um, I would always feel the next 24 hours after that I noticed a difference and then if I would try to push it to four or five days I felt like I was more sluggish and it didn't actually help help the same way Right. Well resistance training is the one form of exercise that has been clearly shown to raise testosterone Now all forms of exercise if they improve your health and you have low testosterone Will improve your testosterone, but only resistance training raises testosterone in all men So if your testosterone levels are normal and you lift weights, they go higher if they're high and you lift weights They go even higher and definitely if they're low They go up and that's part of the the adaptation process that resistance training Asks your body to do it's telling your body to add new tissue new active tissue Which requires more of the anabolic hormone testosterone. So you it's literally directly telling your body Raise testosterone. Well, that's what I like to suggest lifting weights and not just this general Exercise because a lot of people would throw running in there and I would argue that Somebody in this in this context Who is already low potentially low testosterone erectile dysfunction, maybe battling depression whatever And then you go tell and then they go i'm gonna go for a run and they go for these long Long runs. I don't think that that would I mean in the in the context of losing body fat And if that brought their body fat percentage down below 15 it could help I could see that Maybe if they use it as like a de-stress like mentally like it's something they did that was like therapeutic in that way but yeah, like What's missing is the drive and and you know and and testosterone and focusing on being able to elevate your testosterone by lifting heavy Weights is definitely a benefit in this way. I guess it would also benefit Circulation too, right? So you're you're getting out and running and moving. It's going to improve that and since that has to do with Uh, you know being able to get an erection And I think that would also benefit but I could also see where really easily you could overdo that and then the the opposite would happen well, there's a connection with um endurance exercise and low testosterone so over endurance exercise applied often can lower testosterone levels Strength training done properly does the opposite and like I said it reliably Raises testosterone, but you can overdo it too like Adam said you need to do the right amount and in my experience If you're getting stronger That's the one of the best signs that'll tell you that you're moving in the right direction now You did talk about blood flow. Okay. You did talk about improving cardiovascular or or or vascular. I should say health In the past we thought it was cardio that did that better than anything else studies now show That resistance training does it just as well. Oh, is that true? That's right. I didn't know that just as well If not better Now here's the other part of it and I'm going to go a little little side track here The pelvic floor muscles and men are also very important to achieving an erection Some of the best pelvic floor exercises a man can do Are resistance training exercises squats and lunges and hip thrusts and deadlifts Strengthen the muscles that support the pelvic floor weak pelvic floor muscles in men Also cause problems just like they do. Is that is that connected to ed? It is. Oh, I didn't know that it is also connected Oh, that's interesting. And so resistance training the best form of exercise For this particular reason then there's a psychological piece. Okay, let's let's all be You know clear here Obviously an erection is a very masculine thing Improving your masculine feeling or your masculinity or at least the way you look to be more masculine might psychologically also help you Building muscle just does that right if a man builds muscle He automatically starts to feel more confident a little bit more masculine That psychological piece can also help quite a bit with the erection situation so Definitely lift weights and for most guys for health purposes Two to three days a week of a full body workout is probably all you need straight sets focus on the big compound lift I also would give recommendation of two of just uh of trying to avoid having a sedentary lifestyle So even if you go to the gym three days a week and you just lift but then the rest of your day You sit on a chair or you sit at a computer and stare at the screen I think there's just a lot of benefits of just getting in the habit of moving and talking about improving circulation Just just you getting up and taking walks and getting outside I think you get outside benefits of the sun and things like that. So You know, I'm my prescription for myself or what I would it would help clients with this in this situation Is this two to three day a week strength based program and then also trying to include more walking outside On a regular basis. I think could make a big difference everything in an active body pretty much Functions a lot better Yeah, I would I for me my approach with the walking is just the one that I found to work best I can stick to Is a 10 to 15 minute walk after breakfast lunch and dinner turns into 30 to 40 minutes of walking uh throughout the throughout the day And because it's attached to breakfast lunch and dinner. I'm just more Consistent it's easier than scheduling a 45 minute walk now speaking of that That's the other thing that I think is important is also diet And you know and by diet. I think following a diet can be really dangerous in this situation, right? Like There's so many popular diets right now where we're eliminating a macro nutrient and the general recommendation that I'm giving to someone like this No, mind you if you have special conditions Where you need to that's one thing but for the general population that is following some generic diet where You eliminate a macro in there because you're trying to you know lose body fat This person I actually care about them having a more balanced diet than anything else Yes, nutrient deficiencies are one of the first places that a doctor will look if you suffer from a rectile dysfunction From a nutritional standpoint Zinc and vitamin d in particular. Um, if those are low Then you can start to notice issues with testosterone and with uh with with vascular health So zinc uh, you can find and there's that hole. What's that myth? Uh, like uh, was it uh clams or Uh, that are oysters oysters or are like a aphrodisiac supposed to make you horny, right? Yeah, and that's because they have their high in zinc That's where they come from. So uh shellfish or high in zinc meat is high in zinc. Um What's the whole pineapple thing? Uh, that's Something totally different. Um eggs are high in choline. Choline is also beneficial and some scientists would say or some nutritionists would say choline should be considered a You know an essential nutrient Because lacking choline can cause some serious problems eggs whole eggs are a wonderful health food Now when we were doing when we were doing this like because uh, my my protocol was was less about a rectile dysfunction And just generally getting my testosterone levels Uh, we were I was following a balanced diet and then you were also having me supplement a few things Talk a little bit about those and does this apply to this person also? Yeah, so supplement for your deficiency So if you get tested and you find d or zinc for example is low supplement with those and then there's some herbs That you can take that seem to help uh ashwagandha is pretty healthy Yeah, um and has been shown to help uh men with low testosterone and with the erectile dysfunction Yeah, I've also heard you talk a lot about uh cholesterol even if there's a deficiency There and maybe like introducing that that's an old. So now here's a thing with dietary cholesterol That's an old bodybuilding thing that I have noticed personally and I've also had clients just anecdotally Yeah, just like increase in my dietary not making claims, but I know I noticed that too Yeah, well cholesterol is a is a it's a base steroid hormone chemical Right, so your body takes that and turns it into all kinds of different including to talk testosterone So old school bodybuilders would increase their cholesterol intake Um, and by the way very few some people will have their lipids will go all over the place If you do this most people won't most people. This is totally fine You'll notice almost like this boost of uh testosterone from doing it now What's your thoughts on like processed foods? Is this something that you would right away cycle somebody off of? Totally right because you're gonna overeat right processed food encourages overeating. They're not uh typically as healthy Here's another one to avoid alcohol. You know in that same survey that I talked about with uh the What the was in the uk where they was like almost half of the men had erectile dysfunction One of the number one reasons they said was alcohol consumption. Yeah Um, so what about marijuana right now? That see that's that one's funny. They're animal studies reliably show testosterone or anabolic hormones lowering getting lowered from chronic, uh marijuana The human studies are mixed Some say might some say it doesn't but an animal studies is pretty reliable I've had clients go off or reduce marijuana and notice improvements personally Um, and then I know people who use marijuana and it helps with their erections. Yeah, so really? Yeah, I don't know Maybe I guess it I guess maybe the uh the psychological part I think it's like if you are somebody who's feeling good right in your head or something like that And then that kind of lightens loosens the mood or lightens you up a little bit and then you can get into the mood I could see how that but potentially could help But for me, uh if I smoked too much it was it actually I felt like it lowered my has a little bit of Estrogenic effect on some level. Well, I mean I I told you that when we were first going through all that when I came off The uh gynecomastia would my gyna would flare up from that I noticed that from any time I was if I was excessively smoking that it would flare up really bad I take a couple days off. It would go completely away Well, I know if a young man goes to the doctor with uh test estrogen issues that sometimes they Uh, well often the last you smoke marijuana. Let's get you off that and see what happens How much does that make a difference too is just how the are our estrogen levels to our testosterone with ed So if we if I get like if I happen to have like really high estrogen levels as a male, will that affect uh my uh erection Oh, totally I so this is from bodybuilders right bodybuilders use anabolic steroids and their estrogen levels are always all over the place Right because they're they're they're testosterone will be so high from the steroids that they take That a big chunk of it gets converted to estrogen And if their estrogen is too high, they notice that they're not able to get erections or the libido's down On the opposite end of the scale same thing if they hammer estrogen with anti estrogen drugs, they'll also notice libido issues, you know that reminds me too talking about that What I always noticed when I started to get close to a show was um, you know running too low a calorie for too long So here's the thing you got to be careful and I've seen this happen with clients where a doctor is telling them Oh, you know Exercise diet and exercise lose weight. They're they're giving that as a recommendation. So this kid goes out. They obsessively do it Right. So then this kid starts exercising reduces his calories dramatically and sure maybe the scale is going down a little bit But it's not helping his ed anymore because of how low calorie he is too. Yeah, in fact being too lean or too fat We'll have you'll have issues with this too fat. I think that one's kind of widely understood That if you're overweight, you got poor vascular health, uh, your blood lipids are off That all that has been shown in the scientific literature to negatively affect the quality Uh an amount of erections that a guy will get What's not as what's not as common at least uh, or in the mainstream is the is understanding how getting too lean will cause that But you talk to anybody who gets super shredded for A bodybuilding competition or physique or anybody who gets super lean for a photo shoot Any guy and ask them about their libido and they'll tell you it's in the tank Getting too lean can cause problems as well. And I know in my experience Once I got below 9% body fat I started to personally start to notice some effects some guys might need to get a little leaner other guys Yeah, you know, not not so lean and they'll still notice and what what's the prevailing theory on that? Well getting too lean Okay, anything that tells you would think okay someone who's shredded all right because it seems a little counter Right. Why would this dude who is lifting weights like crazy even on testosterone? All of a sudden they're they're they have problems getting an erection. Well, think about it this way, right if your body It feels like it's not a good idea to procreate, uh, then it's going to lower your ability to have So it's a similar thing as for females, right? Except women are way more sensitive. They lose their they lose their period if they get too lean Yeah, and they get they're way more sensitive like because a guy can get really lean compared to a woman and not have Negative issues women have to maintain Much higher body fat than men do But still getting too lean and it's also the process of getting really lean, right? When you're when you're the process of getting really really lean Usually involves a lot of exercise and a low calorie diet and over time that stresses the body physically exhausted No, I know there is a there's a wide range because of the individual variance But what's the literature say about like the eight? I mean the percentage range like where should you be like for for a man? Well, I know from what I've read Below I want to say below eight percent is where they start to say you probably don't want to do that And I think essential body fat for men is if I want to if I'm not mistaken four 4% essential meaning like below 4% you're starting to get just straight up dangerous. Yeah, um, but I don't know I don't know. I don't quite know. Yeah, I know there's a variance too, right? So it might be a but then some guys will report at six they feel amazing So there's always going to be a little bit of I always felt good once I got below nine or eight Once I got below nine or eight. I could tell like I'm not feeling, you know nearly as good But again, it's a stress on the body which takes us to the next one, which is Get really good sleep and uh and manage your stress Poor sleep just makes you feel shitty across the board and I don't think a lot of people don't realize this You don't have to have like terrible sleep You just have to have Kind of not good sleep for long periods of time when you then you start to notice a big difference I know for me Once I I was a six or seven hour a night guy No problem every single night and I was able to function and I thought I was okay I didn't notice a difference until I went in prioritize sleep Once I prioritize eight hours a night, then I realized how I felt before I didn't realize it because it was the contrast wasn't there Well, I don't know if this is like completely I'm sure it's related on some level But like, you know the whole morning wood thing Like if if if you're getting a lot of shitty sleep and uh like that tends to be something I would notice is like versus really good sleep and you're waking up and and noticing that You know that it's there. Yeah a good a sleep routine is really makes a big difference I think a lot of people these days have issues with sleep because They just take for granted that they can go hit the pillow and then go to sleep They don't treat it. They don't give themselves time to wind down And this is a very simple thing that I've had clients do that has had great success with a lot of them Is just an hour before bed an hour before bed You put on your blue light blocking glasses or you go by candlelight turn off electronics And just allow yourself to wind down That tells your body to get ready for sleep Then when you go to sleep and turn the lights off the brain is already prepared Do you think that has a lot to do with us just being bombarded with all kinds of stress? And like that's our main way of kind of resetting it and if you're getting bombarded all day And then in addition to that you also don't get good sleep. It's just piling it on versus really helping you never fully recover Yeah, and think about this way too with stress nowadays like it wasn't that long ago that you when you were at work You had work and then when you got home work was done. Yeah, it's literally with you. It's with you all the time Right, your email is right there. Your text message is right there. Your phone's always on you So stress now we don't it's like we don't get breaks from it Like we maybe you have to physically put all these barriers in place I gotta put my phone in a completely different room. I have to dim the lights I have to you know, make sure my room's cool like all these things I really had to start to considering in order to get that kind of sleep That's that deep sleep that you really feel rejuvenated from well, so what's your thoughts then on you know And I our buddy max I know lugavir talks a lot about this that like all the chemicals that are in Plastics and in certain foods and stuff like that like how much do you think this is and I've seen stuff around here to like Kind of scare people and like doing any of that. I don't think it's I personally don't think it's one of the big rocks But I mean how important do you think it is to be paying attention to those things? So like bpa and like yeah, so those are um endocrine disruptors, right? So these are chemicals that chemically ours can can interact with like your estrogen receptor in your body So it's like telling your body it has more estrogen even though it doesn't Here's the problem with it is that they're everywhere So I don't think it's one thing and I mean I don't think it's like oh, it's your deodorant Oh, it's your shampoo. Oh, it's the plastic that you warmed your food food up in I think it's just a combination of all these different things that might be causing things because honestly They're they're really trying to figure out why testosterone levels have been plummeting For so long and believe it or not. This is one of the main reasons they think it is it's literally all these chemicals They do they do and then but it's just there's so many of them They're everywhere. It's like you remember. Okay, you know non-stick pans for example You know that the chemical that in the non-stick pan Teflon or whatever. Yeah, it comes off in your food And it's like they'll test your blood. It's in your blood. It's in your system You know or or a fire retardants that they used to spray on So you're talking about too like in our drinking water how like all these chemicals have just found their way and just from People peeing and then recycling the water I I read that so I read this article about how people throw the prescription drugs In the toilet and also birth control. Yeah, like women on birth control apparently Tiny amount comes out in their urine But so many women take birth control and it's been you know, obviously they pee all the time or whatever that and you drink Water all the time right you drink water all the time So it's like this tiny bit of birth control that you drink all the time So then how so okay, so you're what's your coaching a client? He's 20 years old. He's got this issue You've we've we've gone this far already. You we've addressed all the big rocks so far You're now we get to this conversation around these these, you know chemicals What do you how do you advise like the order of operation here? Like I think an easy one is like filtered water like things like this Like, uh, you know, if you have a bad habit of because I was guilty of this A bad habit of when I was competing I was carrying around plastic tip where a lot Doug Matter of fact, Doug was the one who was bought me my first I think set you like a microwave Yeah, I would yeah, I would microwave this big one, right? So I think that and it's it's an it's an easy fix right throw away all that plastic start storing it all in glass I'm doing it so often I would think that that for me when I look at all the the possibilities that are the biggest offenders I thought okay. That's an easy switch and and could help right? Yeah, that one then So talking to max, you know, it's a big one. I didn't realize this Receipts grocery store receipts or retail receipts. I remember he brought that up. Yeah They're coated in so don't rub them all over your face. Some of these chemicals. He says every time you touch them You scratch and sniff. He says when you touch them, you're absorbing like ridiculous amounts of these chemicals Really? Yeah, believe it or not. And I looked it up and he's absolutely and you know, you ever touch them how they're kind of wax Yeah, yeah, so I when they say, you know, would you like a receipt? I'm like no It's already stored in my you know your credit card or whatever. Wow, that's interesting that that would be like one of the big ones Yeah, that one and then filter water right filter your water so that it's it's clean and it's getting out whatever might be in there Carry them around a nice canister or not in the plastic Yeah, especially if you have a plastic container leaving your car. Oh, yeah double whammy Yeah, if it's cold if it gets really cold or really hot So if you leave in your car and it's like snowing or if it's hot Then it starts to leak the oh really cold will do that too. I knew really hot. Does that I mean I've done that before where you like grab it and you drink it and then it like it tastes like Yeah, you taste like it just happened. Yeah It's like a soup of this can't be good Estrogen water this is toxic chemicals. No. No. Yeah. So those those would be the bigger ones Um, and then the last one this one's the this one's one that's relatively new Um, and it didn't this didn't become a problem until maybe what 15 15 20 years. I mean when I was a kid, this wasn't really an issue and that's Uh pornography, you know as a kid, you know, I I didn't I saw pornography I think everybody has but it was so It was so less so so much less available so valuable because it was so hard to find I mean, I remember it wasn't it wasn't as socially accepted as it is today. No, like today It's like very accepted and even then you get like Like softer forms of that right even through instagram and like you're just inundated constantly with You know people that are scantily You know clad and wearing like barely anything ain't that the truth? I felt my As a young teenage boy, I feel like uh, my head really exploded instagram was what my porn was Like I mean that would be the stuff that you see on instagram every day as a young kid was like what I found as a teenage boy Dude, I'm telling you people laugh I told this to my you know, my son and I have this conversation because he's 15 So he's like right in the middle of he's at the peak of like, uh, I want to you know See that kind of stuff and so I have these conversations. I said look when I was a kid It was so unavailable that it was not uncommon You you would grab a magazine that would be like a jc penny You know bra section, you know, because it just wasn't available. This is a hundred percent true Or you know, god forbid your dad had a national geographic or like, oh, there might be an actual naked boob in there It was super super rare. You couldn't find it. And so we didn't get desensitized Like you can now with pornography where it's available online so you can hide and get any I mean when I when we were younger if you want to get porn You had to like there was a curtain Yeah, and he had to like do the walk of shame like through the curtain and all the beads And then you you know, everybody knows where you are and what you're trying to find in the video store Or the or the guy behind the counter. You bought the magazine. He knows what you bought You're not going to go back there every single day to get a different magazine Right, right because otherwise you look like a you know a creep or whatever So it's so available now and it's everywhere to the point where it starts to so what this has never happened in human history, right We are desensitizing ourselves to visual You know stimuli no different than food. Yeah, it's like junk food. It's it's everywhere You know, it's like we've we've mastered the I don't think we're gonna have a famine anytime soon You know because of the way that we've been able to engineer food and and provide the amount like a porn famine. That's right Oh Like nah, you're right. That's not gonna happen Well, you know that there's so it's funny because there's actually groups on Online like reddit will have these forums and stuff where they're called no fap You know no fat groups and these are young men that are going on there and saying I'm not watching pornography anymore because I wasn't able to get Like I was I was having a erectile issues with my girlfriend or I was more into porn than I wasn't to real people So it's it's it's a real thing now. Um that really we didn't have to Like I didn't have to like, you know, watch my use of it back in the day because it was automatically limited Abstaining is just a a healthy practice in a lot of directions I think it just provides that time that you need to to analyze from the outside your behaviors And I think this is definitely a part of that now What are your thoughts on actually just television because I feel sometimes like, uh, I mean we've all done this before You've probably binged Four or five episodes of something you got really into it You didn't anything going on that day and you and you binge watch five episodes I mean, can you guys relate to what you feel like after you do that? Yeah garbage Yeah, I feel terrible and I think it's very obvious to me how I feel because I don't do that very often It's once once in a while that happens and it's always like, oh my god. I was gonna take it You know, I gotta get out get out get out get out of the house or let's go to the gym Like I feel like I have to do that afterwards because I feel so lethargic Now I know this this young generation coming up. It's so it's so widely accepted to do that There's media everywhere right and it's and it's in I mean Netflix's algorithm is Design that way to just keep feeding you more and more that you're more. I mean they even have a section called binge worthy So it's we've encouraged this benching on on television And I wonder if that even plays a role. So forget just you're just watching porn But just being staring at a screen for hours after hours after hours day after day after day I would think could have effect just not being present, you know being distracted by things all the time Is actually a stress on the body and you're right You can feel it inherently like if you're listening right now and you've sat down and watched You know shows all day long and then it's over You know, you feel it you feel physically like it was a stress on you. You're stimulated visually You're watching something, but you're not moving. You're not being present. It just doesn't feel good So I would think so and the opposite is true, right? So I always feel better about sitting down and watching television If I've ate well and exercise that day a lot of times I go on the weekend if there's something that Katrina and I know that there's A movie we want to watch or we we know we're going to do that that day or night at some point We'll always go to the gym first because I always feel better about lying around doing nothing after I've gotten activity in And so I don't know if that's like there's literally something going on chemically inside of me or just subconsciously I feel better about exercising. Actually, it's one of my favorite times to watch something would be after a hard workout Yeah, yeah, it's like just chill and the thing out like you earned it. Yeah Absolutely. No, that's a that's a very very good point. So There you go. There's your five ways that we've observed both. Well, not just with ourselves but with clients Um, and most of them if not all of them are tied to health Good health, uh, does lead to you know, uh, better libido and a good healthy sex life Look mind pump is recorded on video as well as audio. Come find us on youtube mind pump podcast You can also find all of us on instagram You can find dug at mind pump dug justin at mind pump just and me at mind pump sal and adam at mind pump adam Oh, that's that's that's awesome. Okay. So when you're doing heavy sets with pull-ups Um, you want to you don't want to train to failure, right? So pick a weight that you could do like four or five reps to failure And then do two or three and then rest and then do it again and do like six or seven sets Here's another strategy