 You are listening to the number one fitness, health and entertainment podcast. This is mine pump. Now in today's episode, we answer fitness and health questions. We actually answer four of them that are asked by our audience. But the way we open the episode is by talking about our sponsors. We talk about what we did this weekend. We have tell fun stories, talk about studies. So let me give you a rundown of today's episode. We open up by talking about the keto bundle from butcher box as opposed to their car bundle, all they sell is meat. But anyway, this is a crazy bundle. So here's the deal. Sign up at butcherbox.com forward slash mine pump. Use the code mine pump. You can get up to 10 pounds of high quality meat, which is a pork butt, bone in chicken thighs and ground beef free in your first box. This offer, this offers valid to the 18th of this month. This is probably the biggest promotion I can think of that they've had. That led us to talk about our diet and our workouts. All of us are super motivated to having a great time working out together. We're all trying to eat a little differently to change our body composition. So we talk about that. We're getting huge. Then I brought up studies talking about the difference between men and women and how they respond to intensity versus volumes. Kind of interesting. No, we're the same cell. I brought up the plan that NASA has in case an asteroid is coming towards earth. You know, I wouldn't put it past 2021 if it's going to outdo 2020. Hey, we'll see what happens for an asteroid. Then I talked about the kid who got kicked out of school for holding a rave in the bathroom. Good for you. Adam and I talk about our baby boys. Give a little update on what they're up to. I talk about a new supplement from Organifi called Harmony for Women, one compound in their Boost Libido. So guys, there you go. Pay attention, fellas. Go check them out. Organifi.com forward slash mind pump. Use the code mind pump. You'll get 20% off Harmony and any other product that they offer. Then I talked about how we walked to the mall holding the baby. Big miscalculation on time and distance there. So it was a tough one. Then we got into answering the questions. Here's the first one. This person wants to know if we have any tips or advice for deadlifting with dumbbells instead of barbells. The next question, this person wants to know what we think about the 75 hard challenge that's going around right now on the internet. Hard. The next one, this person wants to know what are good starter exercises to develop explosive power. And then the final question, this person wants to know how you can tell the difference between hip and foot in stability. Also, this month we have all month long a new promotion. 50% off a starter bundle. Starter bundle is great for those of you getting started with your fitness. So if you haven't worked out for a few months, this is phenomenal. The bundle includes maps anabolic, maps prime, the intuitive nutrition guide, and then of course we threw in for free maps starter. So if you follow this, this is the order. You go map starter to maps anabolic and use prime the whole time to prime your body. And of course the nutrition guide helps you with your diet habits. Now this whole bundle, if you were to get it normally at retail would be $340 right now, 80 bucks. This is a huge promotion. Again, it's lifetime access and it comes with a 30 day money back guarantee. Go check it out. Go to mapsjanuary.com. That's the word maps MAPS January.com. Doug, what was that movie you and I watched up in Truckee? The Broke Back Mountain? Yeah, together with popcorn. Yeah, that's a whole cut. Before you guys went hiking? It's right. Not that one. Remember when you guys were limping back on that? Oh, man, did you get hurt? What was the sum of the bushes? What was that? What was that? The one where the chick cuts the dude's face off. Whoa, my god. Oh, hunter, hunter. Yes, hunter, hunter. Did you see that yet? What? I don't know why. It got a great review. It was like a 95% on Rotten Tomatoes or something. Yes, I'm high. Why'd she cut the guy's face off? Well, that's kind of a spoiler. Yeah, I'm not going to ruin that rune boy. Well, you kind of already did. It's like what it all builds up to is, dude's face gets cut off. Yeah, it was just, I was not expecting that. He promised her head. She never delivered, so she's like, oh, I'll get it. Oh, god. One way or another. Wow. I'm on fire today. Yes, you are. Hey, well, speaking of meat, I got an email from one of our sponsors, so ButcherBox is by far one of our favorite companies that we work with, and what I love is they're always rotating promotions. And so the most current thing for us to talk about for them is this keto bundle that they give us. Wait, what keto bundle? Yeah. From, as opposed to the high carb option. That's exactly where I'm going with this. Where's the carb option? At first I was like, oh, that's cool. That's a really clever idea. They should do that, right? And then I'm like, wait a second. Everything they have is meat. Yeah, what is not keto? I mean, it got people's attention. Hold on. Doug's pulling it up. Yeah, what? Wow. That is crazy. So here's what you get in the keto bundle. You get up to 10 pounds of high quality meat. So pork butt, bone and chicken thighs, and ground beef, free in your first box. Oh, wow. Holy shit. I like that pork butt. Well, I was just going to say, if Justin was a meat, which one would he be? I mean, that's pretty accurate. He's the pork butt. He eats a lot of butt, so I love him. I haven't tried the pork butt, actually. Is it good? Doug, don't wipe your face. There's too much. Too much for Doug. This intro's already gotten off to a great start. And no, seriously, have you guys tried the pork butt? Because I haven't yet. No. I think Doug cooks it a lot, right? I have. And actually, Courtney is always making that up in Truckee. Yeah. Oh, I had that. The pulled pork. Oh, that's what it's from. And you do that in the pressure cooker. Yes. Oh, I got to do that. Did she make that the last time we were up there? Yeah. Your voice went up real high there, right? Did I miss? Oh, that was the day I missed when I went over to see Tom and my sister. Oh, yeah, yeah. No? I think it was the day after I left. Sometimes she does it with liquid smoke, or she'll do it, like, with barbecue sauce. Oh. Either way, it's good. Amazing. Delicious. Now, OK, so both you two right now, what's diet looking like at home? So now we're rolling right now. We're beyond a month, right? Or at least I'm coming at you guys are both ahead of me. I'm at the one month mark right now. He always wants to be the underdog, by the way. I do. I do, right? I do better that way, for sure. Just so everybody knows. Paints the picture. Just so everybody knows what time it is. I'm a couple of weeks behind these guys right now. So yeah, so what's wife cooking right now? Does she change the menu for you right now? Or do you just go from like a block of cheese a day to like a half a block of cheese a day? That's all you do. I love that you guys paint that picture of my diet. That's great. Yeah. This is good. It's almost accurate. I was going to say, I don't think so. It's not very far off. No, I do eat a lot of meat, obviously. That's one of those things, though, that we've been just making that more of the center piece and I really haven't strayed too far. It's pretty boring. I'll just do meat. And then any carb that we put in there is going to be rice or potatoes. That's our two options. So whatever we assemble that together to make it. So is nothing really changed in for you? Or is this different? Or is anything different right now? No, just the amount of calories I'm consuming is greater. That's it. Oh, so you bumping calories? I've been bumping calories, yeah. Mainly, like I said, in the morning. And then also, I've added whey protein shake before I start driving over here to work. What the hell's going on? It's like opposite land. You look leaner because you've added calories. Well, I don't know. I guess I'm just more, honestly, I'm like way more active right now. Oh, OK. Yeah, and this whole weekend was a testament to that. I seriously don't even sit down anymore. I'm just running around doing a million things and being productive. So I can't complain. You went to sanctuary this weekend too, right? Yeah. How did you like that? Oh, that place is amazing. Yeah, I had no idea. It's kind of funny because there's part of me that doesn't really like to get pampered. You know, I have a hard time with it. Like I was like, they drive you to your place and everything and all this. And so I don't know, Bellman and all that. I'm uncomfortable with all that kind of stuff. So he's like unloading all these things into. What do I do? Do I hug him? Yeah, do what I do. Do I fight him at the end? Do I kiss him or do I give him a $5 tip? What do I do right here? Exactly. All these things are running through my head. And so he's like unloading all of our stuff. And we brought the dogs with us. So we had a bunch of stuff. But then there was like this one thing that Courtney was bringing back for to exchange for a present for Ethan that just didn't go well. It was like this big Lego thing that we got for him. And so it was a box of that. And so he goes and he grabs it and he's like putting it in. And we're like, oh, I'm like, oh, no, no, no. That's, you know, that's not for this. And he's like, I don't know what you guys are into or anything. But I was like, oh, yeah, that's our thing. We just like build Legos together when we get a moment's time, you know, alone. Like we just, you know, we get romantic. He's like, you either buy one sex toy or you get a box of Legos. And it's a lot of different. Build your own sex toys. You just invest what we do. I just envisioned Justin, like the Bellman waiting there for a tip and Justin slaps him when they ask for like a good game. Yeah. Way to go. Good, good, good, good. Good job. Good game, guys. Supinate your curls at the top. You'll get a better peak. Yeah, it was amazing. Yeah, with a fitness tip. Yeah. Dude, waking up to waves crashing like that and everything, it's like you can't beat that. Dude, it was funny though because like this girl was out there kind of setting up and like was out there first thing in the morning and like she was like very possessive of the area. It was like where all the chairs were and everything. She was kind of like looking around all the time. And so me and Courtney were sitting there watching the waves drinking coffee and we're trying to like speculate like, who is this lady, like this crazy lady that is like occupying all this and like kind of set up for like some party she's going to have there. So she's like, and then she takes out these blocks that are all color and she's like throwing them in certain spots. Outdoor yoga. Yeah, yeah, yeah. But we didn't get to that conclusion until it started happening. So we're making all these scenarios for her and she was just setting up her yoga class. But I thought she was just some psychotic, you know, crazy Karen lady. She's doing some beach prayer. Yeah, it's just like this is my spot. Man, like you claim all this. Purple block is mine. Yes, this is mine. You're over here. Did anybody show up for it? Yeah, actually there was like four ladies that showed up. Yeah, dude. I love stretching on the beach. I love it. It's a perfect spot for it, man. You get a great view there. It's the only time I like stretching. Yeah. Is that, yeah. No, diet for me also working in the opposite. I have reduced or I think reduced my calories and gaining weight. I don't know how this is happening to me. It's very strange. I weighed myself yesterday. I was like, oh, it went up. What the fuck? I think we're in opposite way. Well, I think we're just not, we're not moving very much. Dude, I'm really under exactly. I've overestimated how many calories I think I'm burning because aside from the one hour workout I do in the morning, the rest of the day is no activity. I'm not moving, you know? I mean, I'm going on walks here and there, but it's just not much. I need to either bump it up or cut my food down even more. Now, what is each of your strategies right now? Like you guys have a focus, like what you're doing, like as far as building right now. Like right now Justin like resists that without all cost, right? He's not trying to do anything aesthetically, but what's the game plan right now? Or do you even have one? You just kind of go with it. I usually do it in phases. So I'll first reduce and then eliminate processed foods, not eating out as much. So right now I'm not eating out as much as all at all. Then I'll start to cut down on breakfast. Then the next meal will be lunch and then eventually dinner. And then the final thing I tend to reduce is the weekends. And that's usually the way I scale things. I don't like to go all in all at once. It just doesn't feel right when I do it that way. Yeah, I've been trying to really be reasonable about not just going all in on the intensity, even though I want to. I'm starting to feel really good and feel energetic and have a propensity then to really get crazy in the workouts. So I've been trying to be a little more reserved with that because I do feel like certain aches, pains and joints will come up and then I'm like the next workout I'm trying to be mindful of that. But honestly, I'm just trying to be consistent and keep enjoying what I'm doing and slowly reduce the kind of garbage food that makes its way in and reduced the amount of alcohol I've been drinking. And so it's really much of a slow scale for me of trying to get my way to then now I'll put more intensity maybe in a month or two towards really dieting down. What about you, Adam? Did you start by cutting out candy? No, I haven't had candy in a long time. Yeah, I've definitely changed a lot right now. So like you, Sal, I eat out quite a bit. So we're prepping again, right? So we're not actually at a point where we're doing like a big prep on Sundays. Like when I get really dialed in, I'll start meal prepping on one weekend day for the entire week. But we are meal prepping in the sense that we are eating more meals from home than we are eating out. So we're using the Instant Pot and kind of cooking in bulk so I have meals that are ready for me. That's probably the big thing and then adding, right? So for me, what I'm notorious for is when I get to this place where I'm not really paying attention and tracking food and I'm not really trying to change my physique and I just kind of eat when I'm hungry, I actually real quickly will only eat once to twice a day and grossly under eat protein and muscle falls off my body and I tend to put on body fat that's kind of like my MO. And so the first major switch for me is just making sure that I'm getting that protein in. And it starts by getting up and having a breakfast early, which is what I normally wouldn't be doing. I normally would wait till one, two o'clock in the afternoon to have my first meal. So by now I'm probably going to have two meals to three meals. By that time, so I'm ahead of my protein targets and then just really cutting out the fast food stuff. So I'm not doing anything like not that I would eat fast food but just having delivery food like door dash to my house all the time, right? Just so I can control, I can control what's coming in up but I'm not even tracking it. So I'm one month in, there's no tracking it like I normally would do with steps. There's no tracking of calories burn. There's no tracking of intake. I'm just making better choices, making sure I hit my protein intake. So food is kicking up, at least food that I make is kicking up and then consistent with training. I haven't been this consistent with lifting as far as how many days per week now for a long time. Since for sure after competing. After competing in the Tornaquiles, I would say a good week I would hit three, four times a week of training where I'm training six days a week consistently. Oh yeah. Yeah, consistently right now. And you say that like that, right? And I do, I have this, I definitely flipped a switch. Once I've decided like, okay, I'm all in. I'm gonna transform my body right now. But the difference now at almost 40 compared to 22 is a switch gets flipped, but I do, I don't allow that to drive my intensity and obsession with like how smarter. Yeah, a much smarter, slower approach. Just this last week, I definitely, you guys are a little ahead of me. So I see you guys moving more weight than I'm moving right now. And so there's the ego inside of me wants to like, oh, stack on some more weight. And I bailed on 315 on squats this weekend. It was really frustrated. Frustrated because I feel weak. I don't feel that strong yet. And as I should, I mean, I've barely been consistently training right now. And now my hips are talking to me. And I know better. And they don't lie. Yeah. So I'm still guilty of overreaching and doing stupid shit like that, but I'm much quicker to reel it in. Like already this week, I've adjusted and said, okay, like more mobility will be involved this week. I won't go super heavy, bump the reps up on things. It's so mental, isn't it? Yeah. Yeah, you know what the challenge for me is that when I go from being heavier to trying to get leaner is I like being strong. So I hate seeing, like I can get addicted to the strength. And what happens when you get leaner, especially if you're working out for a long time, is you tend to lose some strength on the bar. And that makes it a mental game. It's such a mental game. Like this weekend, I was at home squatting on Saturday and I squatted four plates. I haven't squatted that in a long time. Now, granted, I don't have the mobility to go ass to grass, but it was an okay squat was decent. Still, I haven't loaded the bar with four plates in a long time. And so it's hard for me to like start to reduce my weight and then watch that come down at the same time. Because I know it has to happen. I don't think I'll be able to maintain that kind of strength by cutting. But it's such a mental game. It's like I have to, mentally, I have to completely forget about the weight that I'm lifting and it's all about aesthetics. Otherwise, I end up staying the same because like, oh, I get a little weaker, bump up calories. Oh, I'm not losing weight, cut the calories. This back and forth, I end up staying the same place. There's also the side that, you know, and I didn't really fully understand this until competing when you're in a deficit and you're trying to lose, you're trying to cut, your glycogen levels are depleted too. You're just not going to be as strong. You're not only going to be not strong because you're depleted there, but you're also going to look flat and smaller. At first, before you actually get lean, you just look smaller. Oh, yeah. You know, it's like that in-between phase of like a haircut, you know what I'm saying? It's like it just sucks. You know what I'm saying? It's too early to get a haircut type of deal. It's the same concept as you're coming down. You know you're doing the right things by being a caloric deficit, but what sucks is all of a sudden you see strength grow. And then when you don't have all that glycogen in those muscle bellies, they look smaller. So you'll look like all of a sudden out of nowhere you've lost muscle and the way your physique looks in that transition. Sometimes, and I remember before competing, when it mattered and I had to get on stage and present a lean physique, what would happen to me as a kid or a young adult training like this is I would see my strength go down. I would see my muscle bellies all flat and then that would freak me out and then I would reverse it. That's what I mean. And I could never stick through to see the cut all the way through because I would be playing these mental games going like, oh my God, this sucks. I'm supposed to be getting leaner and looking better, but I'm looking worse and I'm weaker. Forget that. I'd rather put the calories back in. I looked better last week than I did right now. And so I think a lot of people go through that and maybe don't even realize that they're on the right track, they're doing the right things, but you're in this in-between phase and you got to stay the course and trust the process. Yeah, that's why you can't fall in love with one or the other. You go too extreme. If you fall in love with getting strong, you're going to push injuries. This is what's going to end up happening. You just keep pushing the weight. And if it's all about aesthetics and you tend to over-diet or over-train, so you got to figure out how to go from one to the other. It's the transitioning for me that's always tough. But once I transition, then I'm fine. And right now I'm loving the strength, so I'm like, damn it, I don't want to lose that strength. Yeah, I feel you on that. I could get addicted to strength. When I'm there and I'm feeling like I'm going to be PR-ing and it's really hard to transition and be smart about that. But age does help, I think. It's like now getting back into the rhythm of things, it's like, okay, that's the first thing I'm thinking of. And then I'm trying to be conscious of that the whole way through. Speaking of resistance training, I've been reading a lot of these studies on the differences between men and women and how they respond to resistance training. And there's a few studies that point to the fact that there may be some general difference. And again, as a trainer, so this is, as a personal trainer, these are interesting studies, but when I train someone, I always look at the individual. It really doesn't matter to me because what matters to me is how the individual is responding, whether they're male, female, beginner, intermediate, advanced, doesn't matter. But they are still fascinating. And so what some of these studies are showing is that men respond better to intensity and women may respond better to volume when it comes to training. Too much intensity with women can cause negative effects. And too much volume with men can cause the negative effects. Now, is there any sort of a bias there because that's kind of what naturally happens anyways, as far as like, if you look at what people gravitate towards? No, they're looking- Did you read all the controls? Like what? Yeah, they're looking at just in terms, so they were examining absolute muscle and strength gains, but they were also examining relative strength and muscle gains. And relative's important because if you're dealing with, let's say, a 140-pound woman, absolute strength and muscle gains are going to be much smaller than a man. But if you compare it, if you look at it from a relative standpoint, because she's so much smaller to begin with, then they can start to kind of figure things out a little bit. And so when you look at it from that standpoint, the studies show that women tend to, again, do better by reducing intensity, increasing volume, and men can respond better to intensity. This reminds me of that conversation we had with that sports science guy. He was talking about the advantages of maybe endurance sports versus explosive sports, that women might actually have an advantage in some aspects of for endurance. Well- Yeah, but what about the bias of that? Okay, at least in my experience as a trainer, many, if not most all, of the female clients that I trained, most of them were grossly under-consuming. So if you're also grossly under-consuming, you're not hitting your nutrient targets on a daily level. And then you also add an intensity training in there. I would think that would throw off your hormone levels more so than it would a man, especially since they're less susceptible to that. Well, yeah. And I don't know if they control for that. It's a very good point. Here's the other thing too, like fasting, skipping meals and stuff like that. Men tend to be more resilient to the potential negatives of that, whereas women also tend to have some negative effects when they push it too hard. So it is interesting, something to pay attention to, but again, at the end of the day, when you're listening to this information, don't just blindly apply it to yourself. Like if you're a man and you're listening to yourself, well, the study said that men respond well to intensity, so I'm just going to hammer myself or vice versa. It's really what's important on an individual basis, how you're responding. It really doesn't matter what these studies say when you're training yourself or if I'm training a client. I look at the person. How are they responding? What seems, because I've definitely trained women that do great with lower volume, higher intensity, and vice versa. And there's always that range there. But it is fascinating, right? It is kind of interesting. And along those lines, I did stumble upon studies that just continue to show the benefits of resistance training. Some studies are now showing that actually may be more in comparison to cardio on their own, resistance training seems to be better for heart health than just cardiovascular training. You know, it's the best though, of course, both. Oh, of course. Yeah, the studies show a little bit of both is probably the best overall. But yeah, resistance training used to be cardio was the one for the heart. But they're showing that lifting weights has more of a heart protective, you know, health effects than just cardio. Interesting. Yeah, kind of interesting. You guys want to take a left here real quick? Yeah, no, I was, did you know that NASA has a plan for asteroids if there's one coming? Have you heard of this plan, Justin? I probably have a long time ago, but refreshing. Yeah, let me find it real quick. So apparently they have like a whole step-by-step plan to if they identify an asteroid is coming close to Earth. This is like the air force involved, like actually space force now? No, it's kind of interesting. Okay, so number one, here's the first things that happen. They send out a message to 12 scientists. I don't know who these 12 scientists are. The 12s. Yeah, but there's 12. The council of 12s. There's 12 scientists that NASA has deemed the emergency, like the people to hear, the first people to hear that there's an asteroid that may be colliding with the Earth at some point, right? So that's number two, they get that. Then what they do is they track its path. Then they calculate the size and time of impact. Then they confirm with FEMA that it's inevitable. So they tell FEMA, hey, look, this is for sure going to happen. We've got our guys looking at our girls or whatever. We throw nukes at it. Then they issue the public statement. And then the public statement goes out. And then here are the things that they look at to potentially deflect an asteroid. So here are the ways. One are lasers. Yes, lasers. Yes. Now, you know what the lasers are doing? No. They're not blowing it up with a laser. No, just like guiding it or like tilting it off its axis? They're heating up one side. So it moves it just gradually. Yeah, it changes its trajectory. And if they could get it like far enough away, then they'll change the trajectory enough to wear it. How do we have an intense enough laser to do that? I have no idea. That's a good question. And where are you in space shooting it with the laser? I'm meeting people with pen lasers. Are you up on the moon? And like they have like some huge laser beam? How can you question that? We have lightsabers now, bro. I know. Did you see that? I should have. What? You didn't know that? Oh, is the guy that built it? He built it. Oh, pull it up. Literally engineered it. My son showed me this. Oh, you saw it. Yes. Bro, it cuts like steel. It's like plasma or something? Yes. Yeah. It goes right through and melts, melts. It's so big and heavy, though, that things get on his back. I know. I mean, it's not quite there. But dude, it works. Yeah. It's, it's, my mind was blown. 100%. I got so excited. Hey, dude, let me tell you. Someone breaks in your house. You pull out a lightsaber? Oh, yeah. You're not fucking with me. They're gone. Yeah. Try and shoot me. I'm out of here. Here's the second thing that, that another way they could deflect it. Hitting it with a spacecraft, detonating a bomb next to it. And then here's another one. Spacecraft orbiting around it. So anything that changes the, if they shouldn't change it just enough to where it misses the earth. Yeah. So much about it. How'd you like to be on that crew? Yeah. It's been around the ultimate. Yeah. It's been around the thing. Yeah. So what happens if something like that hits us? So do we like completely implode or does it just take out with it? I mean, it obviously decides, it depends on the size, right? Oh, dude. It's catastrophic. Yeah, I did see this. My son showed me this. So my son apparently, he watches this channel with this guy that builds all these different things. Look at that. And how does it, okay, so it has like some kind of rod that goes all the way up to determine how long it is. Yeah, I have no idea. Yeah, and then like the plasma heats. If he drops it on himself. Some kind of coil. Yeah, I didn't see the inner workings of it, but I just saw, dude, it just, it literally is a lightsaber. I'm just, I'm still baffled by it. Yeah, it's pretty fascinating. Well, if he's got that, I wonder what the military has, huh? Oh, yeah. Right? Very, very, very interesting. Yeah, no, Adam, if it hits, if an asteroid that's like a mile wide, I think hits the earth, then I think people within a certain vicinity are just vaporized. And then the rest of the earth just goes, the temperature changes enough because of the. We turn into Mars. The debris that flies up and deflects the sun. Like instantly or is it like, would it be like a gradual thing? I think instantly you have X amount of millions, hundreds of millions of people that die, who are like, you know, like if you're Europe, right? All Europe, Eastern Europe, Middle East gone. And then countries on the other side of the earth will feel the impact, but still be alive. But then it'll get dark and then the plants will die and then the animals, they eat the plants will die and then there you go. You have to live underground or something. Yeah, then we become. So even the few thousand people that are flying in planes momentarily, or just they're coming. Where do they land? I know, that's what I was thinking. I was like, imagine you're flying a plane and that happens and you think you're fine, but then you have nowhere to land. You look down and you're like, oh, shit. Everybody, if you look out to the right window, you can see the impact from the asteroid that completely annihilated. Yeah, I don't know what you do. I just watched a movie on that. In fact, I can't remember the name of it. There was a movie I just rented where there was something like that. Deep impact. Remember when we went on a cake for a minute there? There was like everything was like the end of the earth or end of the world attack. It was all asteroid movies. Yeah, yeah. What was the one with the- Armageddon, there you go. There was deep impact. They never get it right, do they? On that one, then they land like a spaceship on it and they drilled a nuke into it. Yeah. You know what a bad idea that would be? Oh, yeah. Like, oh, instead of one asteroid hitting us, we've just- We're going to make many. We've turned it into a million bullets that are going to blast us. Pelt us like a machine gun. Into the planet. Oh, that thought was a good idea originally. Hey, do you guys hear about there's this kid in the UK that got, I guess he got suspended or expelled from school because he held a rave in the bathroom? Do you guys hear about this kid? How do you hold a rave in the bathroom? Someone sent me this article. He brought like his DJ equipment and like all the kids gathered in there. What? He had a rave. He got kicked. If that was my kid, I'd be a little proud, wouldn't you? Hey, Dan, I got suspended. Why? I created a rave. Did you charge at the door? Yeah, I did. Yeah, I know what you mean. You're not grounded. There's no grounding going on here. You're totally fine. Dude, that's hilarious. Yeah, I know. I love reading that weird news kind of stuff. Yeah, people always ask where you get your stuff. Like, do you have like a systematic approach to what you read in the morning? Is it the same places that you're going or? You know what, if you go to, okay, so sciencedaily.com has just, they just blast reports of studies left and right. And you can actually go on there and they have sections, so I can look up men's health, women's health. I can look up economics, space, fitness, whatever, fat loss, and then they'll show you all the latest studies. It's funny. I usually get mined from all these UK sources. What do you mean? For some reason. Like, mirror or just like, different articles that come up. They're usually in Australia or in England or something like that. And I always find some funny stories from there. Like that one, the bodybuilder guy. Remember that guy we talked about who like married his sex doll? Oh yeah. Yeah, so. What's he updating him? Hold on. Yeah, so apparently they got married. They were dating first. They're dating first and then. Then he's accelerating. Then they got married. Yeah, obviously. And then basically. She's having a baby? No, she broke. Like she broke and had to go get fixed. He was all depressed and all this stuff. Like because, you know, one of her parts like broke off or something. Yeah. And so now he's just apparently, you know, he's waiting. He has no, you know. No parking or crime or no backup. Yeah, no backup parts. There's no investigation into domestic abuse. Yeah, exactly. How rough was he getting? How exactly did she break? I don't know. That's a good question. It's kind of weird, you know. Wow, it broke. And so he's depressed. You know what's weird about that story to me is that he dated her and then got married. Yeah. You know what I'm saying? Yeah. And Gallivanted her around town with, you know, his friends. Like why are you going to pull your friends into this? I mean. Weirdness. Yeah. You know, it just goes to show you how weird and twisted. It was like normal to him. Justin, I meant to ask you, did you, have you, I know you for Christmas, wife got you a trigger. Have you fired yours up yet? I finally got it to operable. So yeah. So was it, was it hard to build or what? No, no, no. I just didn't have time. You say Taylor and I did it. I feel like you should please. Yeah, I did it in two seconds. But yeah, it was like over the weekend, I was like just, there were so many boxes of things. I had to actually assemble this crazy, huge, like way too big of a trampoline. In my backyard. So what happened was it was supposed to be like the same size as the other one that we had. It's just the boys use a trampoline like every day, dude. The thing is like a godsend, you know, to get them outside and like active and stuff. And it just got holes in it. It was all, you know, tore up and everything. And so I had to like move this thing all the way across my side of the property. And then I was assembling this new one. And it was so massive. I'm like, oh my God, I have to like basically cut into the side of the hill just to make room for this stupid thing. So did you? Yeah. Yeah. So I had to kind of shoveling it. Shoveled all weekend. Yeah. Yeah, shoveled like that's why you're getting lean. Just yeah, that's what I'm saying. I was active. I was doing a lot of hard work. I'm not shoveling anything. Yeah. So yeah, assembling stuff, you know, basically just like all the ramifications of Christmas. I'm always assembling shit at least another month. Does it have the sides on it? So the kids can't like bounce off and fly off. Oh yeah, it's got, yeah, it's, this one's cool too. It's got a basketball hoop and everything all in there. And so they got, we're gonna have dunk competitions. You know, you guys can bring your kids, dude. Let's do this. Adam's like, my boy's coming. Oh yeah. Hey, the last like two weeks. So the other day. Is he getting all sport? Is he's like into sports now? It's now happening, right? So this whole time, it had been waiting, right? Patiently. Yeah, patiently waiting. Like trying to be like, you know, a good dad who doesn't like force it down his throat. And he's now like, he's drawn to the ball. Sal and Jessica got him like a, like a one of those Fisher price, like. T-ball thing. Yeah, T-ball thing. So little T-ball stuff. Yeah, yeah, yeah. So between the, the T-ball and the basketball in the living room, like we're, we're starting to figure all that out. Like, you know, basketball is being played. Does he know, does he going up and actually swing in the bat to try to hit the ball? So he, yeah, he's not like proper. He's not like, yeah, he's not like, he'll, he'll go up and like hit the ball. So he gets that, you know. But he gets the idea to hit the ball. Oh yeah, yeah. And all, when he comes up, I get his hands right and we practice right and left handed, right? So we're going to be able to be able to go switch here. Switch, I'm saying so. So we do that stuff right now. So we're working on it. Yeah, no, I, I'm pretty excited because up into this point, we were completely drawn to music and the guitar. And that's like all his, his complete interest was around that. And it was not around any sort of balls or anything like that. But he, he was so young. Like he's, I'd say it's only been three months maybe that he, you know, plays on his own and like actually, like actually plays, not like just sitting in front of something, right? Like he's playing, you know, pretending to drive the truck. Like he's at that age right now where that stuff is starting to, to make sense. You know, it's a really cool thing. I meant to share this with you guys. And Sal, you'll, you'll get to do this soon again. So I, and I don't, I don't know if there's any, I love this, what I love about our audience. I'll say something and then hopefully somebody will, will school me on this, right? So we have a, this, this massive rotation of, of books that he goes through. And we typically read about five before he goes to bed. And I'll stick with those five for, I don't know, about a month or so. And then I rotate the next five. And we've done this since the day he was born, right? Always read to him. And there's this, this rotation of, you know, five new books every single, you know, every single week or month or whatever, right? So what I've started to do though, is to bring back ones that he hasn't seen for like three months. And you can see he makes the connection. It's super wild, right? So we'll be reading a book like, so I just brought back Bear wants more. So Bear wants more was about three months ago. We were reading consistently. It came off the list and we were reading other stuff. And what I noticed is anytime I reintroduce something that I read to him consistently before, you see the connection made and he like lights up and he sits up and then he's totally more attentive to that book than the other one. So, and I don't know if that's a, like a good thing for me to constantly challenge that or not, but I have definitely made this connection that whenever I do something consistently, I take it away for a little bit, then I reintroduce it. You can see his brain piecing it together like he recognizes it. Oh, that's great. And he's into it. Yeah, really interesting to me. That's awesome. We got this, this like, it's like this thing that we lay a radius on on a stomach. We have the same one I saw Jessica post it. Did you see it? Yeah, yeah. So it's like it's filled with water and there's like little like fake fish in there. He loved that thing. And what you do is you put them on top of it and then they, you know, they practice their, really call it tummy time to strengthen their neck and stuff. And so he's all like super fascinated with the little water and the fish or whatever. Yeah. He'll just hang out there for 10 minutes and have a good time. So what I'm doing is I'm strengthening different ranges of motion with him. So I'll like move to one side. So he turns his head that way and then I'll move the other side. I'm like, your dad's a trainer. He knows what he's doing. I'm going to kick you in the face. I'm over here. I'm over here. I'm over there. That's how I was with crawling and kind of pushing that. That was like one of those areas of contention for Katrina. And I remember telling you guys that I was constantly lying to push him. Like the trainer in me was like, no, no, no, let's, let's make him work. Like he's okay if he cries a little. Ty went on behind his back. You know how Jessica will be with that? Do you know? I mean, obviously you're not there yet. Oh, she's really good. Yeah. Yeah. She's really good about that kind of thing. She'll be like, all right, let him cry. Let him do this thing. Um, no, not the crying. Oh, I'll just say that's no, no, no. That's the hard part. No, no, no. We'll go on walks. And you know what babies do sometimes is right before they fall asleep, it's like it's tough for them to transition from like to sleep. You can tell them fight it. They fight it a little bit. Of course. So I'll go for a walk with him and he'll, he'll start to cry. It's not like a full on cry. He's like, he'll cry and then he'll stop. And then he'll crank you. Yeah. And you can tell he's, it's like he's, he's transitioning to sleep. She can't. She hears him cry a little bit. I want to get him. Can I get him? Let me get him. I'm like, hold on, hold on. He's not crying a hundred percent yet. And you could tell she gets antsy. So I don't know. I don't think she'll do. She'll be okay with him crying like that. Now, I see he's, I would imagine he's still in the bed and like the doc-catot thing with you guys. You guys aren't putting him in the crib yet, are you? No, he's doing, we're doing both. So she's doing this nighttime routine with him, trying to get him used to sleeping on his own. Oh, okay. But then he often ends up in the bed. Of course. With both of us. Of course. Because she's got to feed him every couple hours. Yeah. Yeah. Yeah. Yeah. So I mean, I think for the first, I want to say at least six to eight months. I mean, he pretty much would come to bed. By the way, every time I talk about this stuff, Katrina, when I get home, like, corrects me. That is not how many months we did it for. It was three months. It was four. It was six. I'm always wrong. I'm never right. So for anyone, I don't chime in. Right. Anyone who's listening right now, everything that I say, it's like it's around that. Because I get checked every time I come home. That's a nighttime routine, right? All right. What am I wrong about? You should have wronged. What was I wrong about today? No, it's, you know, it's funny too. He does this thing. It cracks me up. He'll push Jessica to her limits with sleep. And she'll be so frustrated. And she's changed his diaper for whatever time. And you know, it's like four o'clock in the morning. And then he'll like cry, cry, cry. And then he'll look at her and he'll smile. As if to be like, you got a little more. And then she'll laugh a little bit. I'm like, man, he is playing you so good. So good. Already starting to happen, you know. Speaking of women, have you guys, you guys didn't get your hand on the Organify? What's it called, Doug, the new women's supplement? I believe it's balance. Balance. Or harmony. Harmony. Thank you. They have both, right? Both of them are. Yeah. But harmony is the one I'm talking about. So the ingredients in harmony, you know that they're proven to improve libido in women. For women? What is it? So there's Makka. I thought it was for PMS. It, well, it does. It's supposed to balance out. Chastberry and Makka is in there and a few other things. But the Makka in women has been shown to boost libido. And I don't know a better way to say this, but lubrication. I guess it was the right way to say it. Is that what they say? Feels nice. That's the main ingredient. So that's the first ingredient in their blend is Makka. And it's supposed to balance out hormones, reduce symptoms of PMS and hormone imbalances. So chastberries in there. Shadavaris in there. Of course, ginger turmeric, which are both phenomenal. But Makka's libido booster in women. Is it only for women and not men? Interesting. A guy could take that, but I don't know. I know Makka in men also does that. Also boosts libido. But the chastberry usually that's usually for women. I feel like Justin has been sprinkling this in Courtney's coffee for months now. He's acting surprised. That's weird. I didn't know that. I didn't know those traits. I've been on that Google for a long time. Was it just the two of you up in Sanctuary? Yeah. Well, yeah, and the dogs. We brought the dogs with us. It was kind of a last minute idea, but yeah, it was awesome, dude. It was like much needed time, you know, for us by ourselves. That's why you were glowing when you came in this morning. I am glowing. Gradient. At a good time. Very energetic. You need to go more days than just one though next time. I know, dude. I actually was slapping myself because I just wanted to stay there. But yeah, we had. Did you have to pick the kids up the next day? Well, that's the thing. You know, you got to like, you got to, you know, make some equity there. So the parents will take the kids and, you know, all that. So I'm going to build up for a good three day weekend. That's my goal. Next. Yes, you need to because here's what happens. When you go hang out with your wife and without the kids for one day, you inevitably stay up super late. You have a good time. Yeah. It's like you can sleep in the day after when you got to be with the kids, you know, so you got to have three days so that the last day, you at least you can get your bearings back. Otherwise, I've done that mistake. You ever did that mistake where you go out, you stay up late all night and then the next day, you got to wake up early with the kids. You're just like, this is not, that was not a vacation. So are you getting any, because you're, you're on two months right now, right? We're at two months. Okay. It's still a little early, I guess. I'm curious to the feeling that you get, because I got, I think it was around like three or four months when I really started to get like cabin fever. Now, are you pretty much locked down and staying home with the baby and Jessica on the weekends and everything? Yeah. But remember, we're doing this in the middle of everything being closed anyway, because out here it's like, where am I going to go? Right, right. So I was already cabin fever, you know, going into it. So what else? Yeah, I just felt like I got so tired of like the television and like that's all I felt like I could do. I was like laying around the house all day long with them and like sleeping on my chest watching. You know, we did this weekend. We totally missed, did a little miscalculation. We, we decided to go on a walk to the mall with my older kids and the baby. And, you know, Jessica's like, well, I'm like, that's kind of long. We're going to go on the walk. And then when we're there, what if, you know, you're going to need to feed the baby. And she's like, oh, they have the family area at the mall that I can go in and then feed the baby if I need to, whatever. Well, the family area is closed. Yeah, everything's closed. So we get there, we do our shopping. Baby starts crying. Time to feed him. She walks over there and it's closed. So we got nowhere to go. I'm like, oh, shit, we got to go home. We got to walk home before, whatever. So I, the only way I could calm him down was to kind of carry him and hold him and the whole way home, dude. Oh yeah. Yes. Now where's Jessica with the boob and public thing? Like cause Katrina was way more comfortable with that than I thought she would be. Oh yeah. Jessica don't care, dude. Oh, okay. She, she, she, I mean, she's not like whipping it out, but she was, she'll feed him wherever. Yeah. In a restaurant, whatever. Kind of cover up a little bit. Yeah, yeah, yeah. You know, in, in, in Europe, well, at least when I was a kid, women didn't, they didn't care. They would do it right in front of anybody. Yeah. And I think it should be that way. I don't know. I feel like it's, yeah. Yeah. No, it doesn't, obviously it doesn't bother me whatsoever. And I just, I feel like some, some women are more apt to do it others or not. So I'm curious if Jessica's like that. I know Katrina, I was surprised. Katrina and I never, I, we never had a conversation about it until it actually came to a day where like you can kind of hide it pretty easily, right? Oh yeah. Totally. She had the, you know, she'd always have that blanket that he'd be wrapped in and then that would go over her shoulder. She actually bought these shirts that have like, you can open them. They look, they look like normal shirts, but there's a way you could open them and then you could pull out your. That's what I meant to ask you. Last time, and I, I've got so many DMs about this and I keep forgetting to ask Katrina, do you remember the names of the apps that we used to? Oh no. Oh, of course. Yeah, that's the wrong guy. You and I are worthless. Yeah. I got, we brought it up on the show and I must have got a hundred DMs about like, hey, heard you talking about this, would love to know what happened. That show is like the next leap or whatever. Yeah. Stage development. Yeah. There was a couple of them that we used to use and Katrina loves them and I loved them. I thought they were really interesting. We still use it. We still follow it right now because you can always tell when he's going through something and then it makes you, it makes you feel good about like what might be happening. Like all of a sudden you notice your, your baby is, you know, crying a lot more than what they were just the two weeks ago. It's like, it's like, it's like it's a little painful or something for him. Yeah. For sure. Like he'll get crankier, won't sleep as well, eating way more and then boom, he's like way more alert or he'll notice movement differently or whatever. Like right now he's starting to like figure out that his hands, he can like do things with his hands. So he'll like reach out and like grab. When he's breastfeeding, he's hilarious. While he's breastfeeding, he like reaches up and he like slaps Jessica's face. I'm cracking up. This is fun. Yeah. He's like, you know what, he's doing it. It's hilarious. First question is from NADS7719. Justin, can you help it? I'm sorry, dude. We're 12. I know. Yes. What tips or advice do you have for deadlifting with dumbbells instead of barbells? All right. So there's two ways you could do this with dumbbells. One is you could hold them at your sides. So it's more of a, it's kind of like a trap bar, deadlift, and you go all the way from the ground up. So very deep deadlift. Now this is going to be a much longer range of motion than a traditional deadlift. The second way you could do this is by placing the dumbbells on something that is going to simulate the height of a trap bar or of a barbell and then do them from there. And that's going to be a little closer to a barbell deadlift than the one where you go all the way to the ground. But I will say this. There's value to going with a much full range of motion. Definitely can't go as heavy, but because of the deeper range of motion, I have found this to work on sticking points for me for my barbell deadlifts. So I don't necessarily think you should mimic the barbell or try to mimic it as much as possible. No, no, it's different. I love this and I love to do it single leg. So if you go back far enough on my Instagram, there was, I think it was last year, the year before I was on, when I was in my mobility kick and I was trying to progress my single leg deadlift. And man, the carryover that I saw from that into my regular deadlift, the hip mobility and stability and strength from it was great. Like I just think it's one of those exercises that is overlooked and not a lot of people program it. So tremendous value. I think getting good at a single deadlift, single leg deadlift off the floor with dumbbells and slowly trying, and you'll have to start light. I mean, a lot of people may even have to do no weight at first, just touching the ground. It will be challenging for a lot of people just the stability and then slowly progress and weight. I love both of those. I do like to do deficit deadlifts with, just because it allows for that opportunity to go pretty low with the weight. One other way that I like to use them, especially with kettlebells, but dumbbells you can do this as well, is just having it more midline. It's more with a sumo stance, but pulling from organizing it, so all the weight there is in the midline of your body, has a really good feel to it with dumbbells or with heavy kettlebells as well. Yeah, you could also do a version where it's like a suitcase type deadlift where you're holding one side. So I'm going down and rather than grabbing two dumbbells, I'm deadlifting one dumbbell and that one dumbbell is on my side. And that really does work the lateral strength that stabilizes the opposite side with your core, your obliques, your QL. If you find that when you do heavy deadlifts, you tend to get a little tweak in your low back on one side, then doing lifts like this might actually help. It might actually balance you out because what might be happening is one side QL muscle, quadratus lumborum muscle, might not be as strong as the other or there's some kind of asymmetric shift or something's going on there. Sometimes doing these one-sided deadlifts and getting good at them helps balance you out. Very functional. I mean, think about that when you pick up weight a lot of times you are going to load it on one side unless you're carrying it on your chest in front, but a lot of times you'll be carrying something heavy on your side. So it's a great exercise to emulate. Next question is from Jules Thielman. What are your thoughts on the 75 hard challenge? Are all or nothing fitness challenges healthy or are they problematic? Okay, are you guys familiar with this? Yes, yes, I'm very familiar with it. Okay, I'm not. So I wasn't, but I looked it up. So maybe Adam, you could, so I looked it up and this is what I read. Yeah, it's Andy Vercelis thing, man. It's the first form CEO's thing. And he's, you know, I talk about it every year. This is like the, I think it's his third year in a row doing it. And I've been talking shit about it since the first year. And it's just, I'm not a fan of any of them. I just think that it's the opposite message that I think we try and communicate on the show. And does it, is it great for some people? Maybe. I mean, yeah, if it works to get you fired up and motivated and get you to get back into your fitness routine, then, okay, maybe, maybe it works for you. But in my experience, most people, it just promotes the on and off the wagon thing. Go, I mean, because it's exactly the opposite of how we tell people, I come from the camp of do as little as possible to elicit the most amount of change, set small goals, and start to get wins and build upon that and build that momentum versus 75 days hard, you know, all or nothing type of deal where you're committed every single day to this intense type of a routine. I'm not a fan of that. I'm just not a fan of that message. Now, again, I'm sure plenty of people out there that loved it and it worked for them. And so be it. I'm just coming from the perspective of a personal trainer who's trained lots of normal ass people. And long-term sustainability. Yeah, and that's- Yeah, how do you define it worked for them? Right? Like, right. Do you define it by they lost the 20 pounds and then they gained it back? Right. Did this change all your lifestyle habits? Yeah, because statistically speaking, people lose weight on diets and on things like this, but also statistically speaking, they gain it all back and go back to where they were before afterwards. Something like 90% of people. So I had to look it up because I hadn't heard of it, but I mean, you know, one of the things about it is you work out twice a day for at least 45 minutes and one of those workout sessions must be outdoors. You have to drink four liters of water every single day. You have to take a five-minute cold shower. You have to take progress pictures every day. You have to perform, this is a weird part of it, other unrelated tasks and random acts of kindness. I think you just threw that in there to sound kind of like you're being a better person type of deal. Here's the problem with it, okay? Are there people that this would be inappropriate for? Well, yeah. I'm not working out. Oh, I'm going to do this thing now. I'll work out twice a day. Yeah, terrible. Every single day. Or drink four. I can see where he's coming from. A lot of these things would be good practices if they're appropriate, but you're going to take, if you take the average person not doing any of this and they jump into it, the odds that it's going to give them long-term success are almost zero. Well, it's just another one of those things where somebody else is kind of dictating your, you know, like basically, like giving you an entire prescription of everything. This is how you have to do everything from now on. You never like internalize that. You never really own that. You're just writing whatever momentum you can to feel like you're achieving what's set out in front of you, but that's placed in front of you. You're not actually the one that's determining what you're doing with your life. Look, when I first became a trainer, and this is very common among new trainers, when I first became a trainer, I thought to myself, if people just did what I said, then I would win and they would succeed and it'd be great. And so when people came to see me, what I would do is I would just give them what needs to happen. All right, you're going to hire me. You're going to work on me three days a week. You're going to go walking on these days or do cardio on these days. Here's your meal plan. Go shopping, buy these foods, eat this meal plan, eat these calories, proteins and fats, and you will get to your goals. But after about a few years of doing that, and really wanting people to have long-term success, I was honest and I looked back and said, I failed. This totally doesn't work. Here's the, here, I'll take, I'll make it even more close to home, okay? We sell workout programs. By the way, it's easy to design a workout program and tell people to do this. I would not be selling workout programs if I didn't have a podcast. And that don't mean because the podcast sells the programs, but rather if I didn't have a way to communicate how this works and how to stay with it long-term and the practices associated with long-term success, selling programs on their own, I would feel like I would be doing people a disservice because it just doesn't work that way to just take something, follow it. If you don't figure out how to change behaviors and the process is a slow process, it just is. If you don't figure that out and it's not gonna work for you. So 75-day hard challenge, if you follow it, will you see some results? Yeah, you will. Will you be able to maintain long-term success? No, I bet money on it. Nine out of 10 times, people would follow something like that and eventually will fail. Yeah, who's working out twice a day, dude? Yeah. I mean, come on. There's a very small percentage of the population that will ever maintain that. And then if you did it for 75 days and then you stopped doing it after that, what's gonna happen? So yeah, not a fan of it. Love a lot of the content that Andy puts out. I think he puts out some pretty cool stuff and I'm into cool cars too. He's got Bulldog, so I like the dude. But stay in your lane. I just don't think that when it comes to fitness stuff, that's not the message that should be promoted, yet it's perpetuated in our space because it is popular and it is trendy and we've void it for a reason. Next question is from Brian Pada. What are some good starter exercises to become more explosive and agile? Is going lighter on compounds focusing on speed a good place to start? Going lighter on compound and lifting faster is a good way to build explosive power, but not a great place to start. Start with something even more because explosive movements are the skill level to perform them with lower risk of injury. It's very high. Explosive movements are the most, require the most skill of all exercise. All exercise, it just require a lot of skill. So start real basic. Jump in place. Let me say your body weight is a great place to start. It's basically everything you've been doing, but now we're gonna add acceleration. We're gonna add speed, elements there. But so everything you've done in terms of stability and mobility, things to really prepare your joints for this is crucial, but yeah, now body weight is the perfect place to start with lunge jumps, squat jumps, explosive type push-ups, things like that that are real basic, but really trying to move your body quickly and under control and be able to slow yourself down as well as another vital component to moving faster. Yeah, one way I would apply this to people initially would be I'd have people hold on to something stable and I'd have them stand on a pad, so something with some give on it. I'd have them take their shoes off and then I'd tell them to jump in place, not like bounce over and over again, but rather just jump once, get your stability, hold on to something for balance, and then do it again. And then from there, it's easy to progress, right? Then we go from that to doing it without holding on to something to doing it on a hard surface, then to doing it to jumping on something, but that's a great place to start. And then in terms of starting to add load and things like that, like I really do like medicine balls for this and I like slam balls, things like that, where you can actually just push and press and accelerate something that seems like it's pretty natural for you to throw something into the wall or throw something into the ground and get speed. It's about organizing your entire body to move with it and move quickly. So before we really start getting into then complicated Olympic lifts, where you got to use the barbell to move the barbell in a certain linear path, it's really hard to do to organize your body. Check out this kid, Alex. His Instagram page is Real Game Period Athletics. Oh, he's awesome. I've been actually trying to track him down to get him on the YouTube channel to actually create some content around this exact question because I think most of his page is like literally dedicated to this and I think it's a great place to start. Most all of it is all body weight movements, but I love the way he teaches guys incredible mechanics. Super smooth. Oh, yeah. It makes it look effortless. That's really the goal of this is to be able to stop in a really smooth and organized way and have a lot of control with this as well. Next question is from Frans Tamamos. How can you tell the difference between hip and foot instability? That's a good question. You know what's funny about foot and hip instability? They usually go along together. I was going to say. Yeah, it's pretty rare you'll find one and not an issue with the other. I mean, whichever one has the problem, the other one starts to compensate. So in my experience, I'd say probably nine out of 10 times, if you see instability in the foot, there's going to be some issues with the hip and vice versa. Although it's usually the foot that leads to the hip and not the other way around. I didn't believe this before. This isn't something that I used to think before until years ago we put together Maps Prime Pro with our friend Dr. Justin Brink. And when he highlighted just the instability of my own ankle and foot, and I said, oh my gosh, this is totally true. And the fact that we wear shoes as soon as we can walk and our shoes stabilize everything for us and how weak our feet and ankles tend to become, I really realized that that's probably the root of a lot of people's hip instability. Well, and this is, again, a shameless plug on the Prime Pro program, but this is why we created this, is it's got seven of the major joints and there's a test that comes with it. And so the idea is that you go through each one of those tests and test your range of motion and stability in that joint. And if you fail, that's an area that you should be working on. And I'm willing to bet that if you fail the ankle foot one, you're probably going to fail the hip one or there's going to be work to be done on both. But that was the motivation behind that was this is very, very common and there is ways to test it and see and test them both out and see what you find out. But like Sal's alluding to, it's, I think, almost every time I've seen an issue in somebody's foot, there's also work to be done in the hips, but go through Prime Pro. And if you don't have Prime Pro and you're wanting to know what I'm talking about, I mean, Justin did a great, or excuse me, I did the Prime Pro webinar, Justin did the Prime one, did one on PrimeProWebinar.com. It's totally free and I go through most of the joints. I don't go through all of them, but I go through most of them giving you an idea of what you're working on and what it would look like, especially for the hips that's in there. Check that out. Now, side note, if you find that you have instability issues and you want to work on them, take your time. It's a slow process. Don't do anything super intense because the harder you go, the more likely you are to revert back to your bad movement pattern. So start slow and practice very often and frequently. You don't necessarily need to do long stability workouts. 15, 20 minutes every single day will get your body to start to progress, but once you start to progress, pace yourself because I've done this to myself where I start to notice more stability and then I immediately want to go up and wait with my lifts because now I can lift more. And then, oh, I hurt myself, you know, type of deal. So take your time. But once you get to the point where they start to feel stable, it's pretty awesome. You start to notice just how much stronger you are when you have stability in those areas. 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 social media. We're all on Instagram, so you can find Justin at Mind Pump. Justin, me at Mind Pump Sal, Adam at Mind Pump. Adam and Doug at Mind Pump. We have this very minimal base of movement quality, yet we try to add so much strength and performance on top of that. And I think when you can rearrange those and put the squat back into perspective as a movement first, because in order to squat with great movement, you have to have good foot stability, good ankle mobility, great hip mobility.