 Heavily processed foods typically bad for you. They promote overeating. Okay. Basically, they make you fat. Now here's the deal. You can't totally avoid them. Are there processed foods that are better than others? Yes. Here's the most important thing you should consider. Find heavily processed foods that are very high in protein. That'll help mitigate the effects of heavily processed foods. It'll help you not overeat them, and at least it's going to help you hit your protein targets. Two trigger warnings in one intro. That's not bad. Well, you said fat, and then you said that bad food. Those are two things that will set people off. People don't like to hear fat anymore. Yeah, you can't say that. It's a fun word. Yeah, you can't say that anymore. It makes you out of posy? Yeah. Wow. That's not a terrible word. That's not a terrible word. That's not a good word. That's not a good word. That's not a good word. That's not a good word. That's not a good word. That's not a good word. That's not a good word. No, here's the deal. So the main problem with heavily processed foods isn't necessarily that they're inherently unhealthy. Now, for the most part, they are less healthy than whole natural foods, but that's not really the main issue. The main issue is that they make you overeat. That's just the bottom line, and they're really, really powerful in this respect. I mean, studies show pretty consistently that people will eat like five or 600 more calories a day, even if macros are controlled if they eat heavily processed foods. So this is a pretty big deal. That's a big deal. If you're trying to put someone on a bulk or trying to cut someone, typically that's the amount of calories that you work with. But if you can choose a food that's heavily processed that's mostly protein, then you're going to have a better chance at not overeating because protein is so... So you're cheating. Yes, and this is why, by the way, most snack foods, which are all pretty much heavily processed foods, why most snack foods are not protein-based because they don't make as much money. People don't overeat them like they do things like potato chips and crackers. Well, I think the biggest consideration here is if you're traveling, especially if you're on the freeway on a long drive and you've got gas stations, you've got whatever garbage out there that you have as options, I'm always looking for something like a beef jerky or something a little more on that side in terms of a processed option. How do you guys... Is there a hierarchy that you tell clients as far as processed foods or is there certain guidelines that you tell them? Because it's impossible, I think, for somebody to eat 100% whole natural foods all the time. I think it's inevitable that you're going to have a day where you travel, a day where you didn't meal prep, or the food that you did meal prep, now you're out of meals. It's highly improbable for sure. Yeah, it's like I just... And so I think what I was always challenging clients is like, let's just call a day where you hit your macros and it's all through Whole Foods is what is perfect and the goal always. And for every processed food that comes in there, healthy or not, meaning protein bars, shakes, things like that, we're starting to get away from what we would consider a 100% day. And yes, if that happens occasionally because you were on the road or flying or whatever, that's fine, then we get right back on the wagon the next day and then we're going after it. Yeah, no, I would tell my... You picked my favorite one, Justin, which is like jerky, you know? That is hard to overeat. Like have you ever had a client where you look at their diet and you're like, oh, here's why you're eating too much, you're eating too much jerky? You said nobody, yeah. That would never happen. And you can find jerky nowadays pretty much everywhere. And now there's companies that make really good type of, you know, grass fed. Yeah, like Paleo Valley has grass fed meat sticks and they're not dry. Sometimes people are like, I don't like jerky, it's too dry, it's hard to chew or whatever. That never really bothered me, but you know, you try like these grass fed meat sticks and they're like, they're really good. They hit it out the park. Do you guys remember before we partnered with him? Like we got sent Epic, we got sent another popular brand. A bunch of, a bunch of companies. Yeah, I don't know, probably four different jerky companies. And Paleo Valley was not the first one and like we really wanted to do jerky, but I was like, man, these ones are just, you know, Sal will almost eat anything. So he's like, it's excited right away. I'm like, oh, it's good. Everything's good. Is it free? Yeah, yeah, that's it. If it's healthy and it's free, those are Sal's qualifications right there. It's healthy and it's free. Like, oh, this is so good. It's like, well, I've had quite a bit better jerky. Yeah, I don't have the palette of it. But when A, when Paleo Valley came around and they sent us jerky, I remember everybody was like, oh, damn, like, delicious. You know what's crazy too? They have the, so they have the beef ones and they have the turkey ones. And I would normally think like I'm going to go beef, right? The turkey ones, I like more. Yeah. The turkey ones are super flavorful. Well, cause it's not like super dried out. Like turkey is always like, they just like totally like cardboard kind of meat. It's the worst meat. Yeah, it's like the worst. But somehow they got it to, they mastered it. We're still. Isn't the turkey one like one gram higher in protein too? For some reason. A little bit more protein. And a little less, yeah, less calories too, right? So it's a little less calories and a little more protein. Yeah, when I travel and even with my kids, when I'm packing snack, because you know, one of the values of processed foods is that they have a long shelf life. They're easy to travel with. You can carry them anywhere. You don't have to refrigerate them. So I'm like meat sticks. If I go somewhere, meat sticks, if my kids need snacks, you know, meat sticks, and you're getting protein, it produces satiety. Like if I eat, if I want a snack and I go to a gas station and I get a bag of chips and some candy, I'm not going to feel nearly as satiated as if I eat two meat sticks. Like two meat sticks will be more satisfying to me and it's less calories, more protein. Yeah. What's your thoughts on doing that, even if you're going to do. So for example, last night, I actually, I was low on my calories. So I had room for more calories for the day. Katrina and I are watching a movie. She wants popcorn. I want popcorn. But I have the beef turkey stick first before I eat the popcorn. I noticed a huge difference on the amount of popcorn that I end up eating. Not to mention I get an extra, you know, whatever it is, 12 or whatever grams. You know what's funny about that? So counterintuitive. You're like, I'm going to eat more to eat less. Right. No, like you literally are, if you do it first, by the way, this is a trick for just any meal you eat. Any meal you eat, if you have your proteins and your carbs and your fats, and sometimes it's the proteins and fats come together, right? So it's like steak or something. If you just eat the protein first, you're probably going to eat less than if you didn't do that in the first place. So that's what I do with my food. I'll have it all, you know, parsed out and then I'll go just the protein and then I'll leave. Now, if I'm trying to bulk, it's funny. If I'm trying to bulk, I'll flip it or I'll mix it all up because I know I can eat more calories. You know, otherwise I get too, too full. If I eat the big steak first and I move on to the rice and stuff, I'm like, oh, sorry, I'm choking me down. But if I'm trying to maintain a lean body weight, then that's what I do. So that's, and I wanted to say that that fit tip because you're right. It's so hard to avoid processed foods and then it's like, you know, I'm traveling like, you know, what am I going to do? Like everybody just thinks nuts. Like I'll just take nuts with me. Nuts are better than others, but they're not the greatest. You could overdo calories really fast. Yeah, yeah, it gets away from you. Yes. Well, and then I know I say this all the time like a broken record, but when the FDA allows it to be 20% off and you are doing that once or twice every day for a week, you're talking about 10 to 14 meals that have potential of being 100 to 300 potentially calories off. Like, boy, that really starts to add up for some. And a lot of times when I, and this is, and it took me a while to get to this point as a coach, you know, I have clients that would report back though. Oh, I'm hitting everything. Why am I not, why is the scale not moving? Why am I not losing body fat and come to find out, you know, it was those two or three meals and just simply maybe going, okay, listen, I'm not going to change anything as far as your macro targets. I just, the goal is for the next two weeks, can you give me two weeks of like, no eating out, just just eat everything you've made yourself and but you can exact same amount that you're supposedly reporting and they always inevitably would lose and you would see a difference. And so, you know, that to me just highlights how far off we can be when you are, you're consistently eating package, process or out. All right, everybody, today's giveaway maps aesthetic. Here's how you can win that program. Leave a comment below this video, the first 24 hours that we drop it here on YouTube. Subscribe to this channel and turn on notifications. If you win, we'll notify you in the comment section that you won that program. Also, we got a sale going on this month. Maps anabolic and map split both 50% off. If you're interested, just click on the link at the top of the description below. All right, back to the show. Since we're on the topic of health, right? Do either one of you guys use a snooze button when you wake up in the morning? Anybody in here use a snooze button? No, I mean, I hit it and then, so I have the one that like glows, like it wakes you up with the light. So I kind of, you know, meander and wait there a bit until like my eyes kind of adjust. But you're not doing like hitting it and then waiting for it to. I used to though. Yeah, I used to a lot like, for sure when I was a trainer and I had to get up at like five o'clock in the morning, which is really early for me. How many times did you snooze? Two or three times. Dude, I just learned something about the snooze button and why it's such a terrible thing to do in the morning. So you ever noticed that when you hit the snooze, so you wake up, you look at the clock, you hit the snooze button and then when it goes off nine minutes later, it literally it's like taking you out of the dead. Like you're like, oh, like out of an even deeper sleep or something. So here's what happens. There's something called sleep inertia. So alarm goes off. You hit the snooze button. You fall right back to sleep very quickly because you still have what's called sleep inertia, but a full sleep cycle takes about 50 to 75 minutes. So you've got to go through the different stages of sleep. Now, one of the stages is what happens kind of before you wake up or when you're supposed to wake up. But the first couple of this deep sleep and if you're woken out of them, you're going to feel groggy and shitty. It's going to take longer for you to get back to normal. So what you're doing is you're going nine minutes into a 50 to 75 minute sleep cycle. So snoozing is terrible. It's totally terrible for your skating rhythm and how you feel. So that's interesting. So then why is it, why would they consider like those, those 20 minute power naps so beneficial then? Is that disrupting that different because you're getting into sleep from being awake. When you, when you're doing this from when you wake up from a sleep from, from being at night, you have what's called sleep inertia. You jump right into these, these cycles. But that's also, you ever noticed this with taking an app, you ever noticed you wake up from a 30 minute nap, you're like, cool. You wake up from a nap that's longer. Yeah, 40 minutes you watch. And you wake up and you're like the rest of the day is ruined. That's what they say. They say that 20 to 30 minute is like the sweet spot, right? For like a perfect power nap. Have you, so I've never done this, although I've heard people have tremendous success with laying down for a midday nap because they know they're sleep deprived or whatever and they take a caffeine pill. Oh, and they wake up from the caffeine. Yeah, because it takes about 30 minutes or so for it to hit and then the caffeine actually wakes them up and they're like alert and ready to go. I've done that. You got to time it perfectly though. So I've done it to where I'm like, oh, I'm going to take an app. I take caffeine and then I got to do something with the kids or I go to the bathroom and then, ah, fuck, I missed it. Yeah, you gotta do it perfectly. Yeah, that's why I've always been afraid to. You're bringing me back to a little like PTSD from when I used to live with this guy in the dorm. Like he was like notorious for the snooze. Like he would do it. I had not even joke 20 times. Oh, what the hell? And I'm like, you're killing me. I ended up unplugging it. You know, a few times and he'd be like, oh, I missed my class. I'm like, tough shit. Like I'm not going to sit here and have you like hammer me with snooze. Like, oh, my God. I remember like just like almost we would get in fights over it all the time and I just like how he had conditioned himself that like he literally had to do it over and over and over and over until I had up. I had a roommate just like that. Not only that, but he that was what he did every day. He also had that classic alarm one. This those same and the one that is like the universal alarm. So he had that one. And then in addition to that, at least one at every five times, he would forget that he snoozed the, you know, the ninth time and then he'd get in the shower. So then it would be going in his room and you can hear it. Yeah. I can hear this mother fight. I can hear a shower going. So that is just and I'm like, oh, bro. Yeah, that was it. Like, you know, it's interesting brought me back to this thing. There's this other theory with alarm clock is Justin, you have the same alarm that I that I like to use where the way that it works is it slowly starts to glow. And then if you want, you can also add sound to like birds chirping or whatever. Yeah. But the glow will wake you up and you wake up so gently like you just, it's almost like you woke up on your own. Yeah. Versus the old school ones were like, they do the sound, the real loud sound of the shock and awe. They just okay. So, so there's also that this theory where they say that that that whatever that sound is that just jolts you out of sleep, you actually develop a little bit of trauma around. Have you guys ever heard like right now, if I were to play that old school that will give you that weird I want to fight dude like I get the chills from it. It bothers me that much. You know why too? Because it's also connected to like my childhood like having to get up for school and not wanting to go to school. And if it's not going to you know, really what it is is it's a little bit of trauma because when you're shocked out of sleep, your body literally is in a fight or flight response for for a short period of time. So you're developing this this association, which is why this has happened to me. I've been at a retail store and I'll and I'll hear an alarm go off. That is the same sound that I woke up to another kid and for like three seconds, I get the same anointing like shell shock. Yeah, I 100% feel the same way. So that's why that alarm clock was such a game changer that just I love it. Yeah, I don't I don't know where I read it, but I remember because it's been a long time since I've been somebody who snoozes, but I do remember reading somewhere where it's like no matter how tired you are, like when you hear that like you just jumping out of bed makes a huge difference than sitting there and get up. Yeah, I just learned to do that. Like that's why I wait the worst. I feel that's how I just get up. I wake up like I like I just well, you know, you know what helped me with that was when I stopped putting my phone next to my bed. Oh, you got to put it far away. Yes. I put it all the way in this house. I put it all the way in the bathroom and so like it goes off and I gotta. Yeah, I gotta jump up and get all the way and then you know, they make alarm clocks for people who like snooze all the time. They make some that it turns it goes off and the only way to turn it off is you have to do a math equation. So I go to go off and you have to like do yeah, just to wake you up. You know, wake your ass up. You have to like that's funny. Yeah, I had so I had a alarm clock that was Garfield. I still this day. Oh, everybody did. There was a Garfield. It was his head. Yeah. His nose, his nose was the snooze and it and you'd hit his nose and it would say, nah, don't get up. Stay in bed. Sleep longer. Hey, did everybody have that alarm clock? This is our generation. The one that was like black face and it looked like wood. Yes. On the top like with the gills or whatever life. Everybody had that. Oh, yeah. The big ass snooze button that was on the very side. Yeah. What is that? Did you guys all have that TV common one? It's probably because it was the cheapest one. Same when everybody got a target or the hell it was. It wasn't target back then. It was Kmart. Kmart. Did you guys target not around when we were kids? I don't think so. I don't think so. Yeah, I think it. I know Kmart was definitely not you. I don't know that. Kmart. It was Kmart. Had to have been Kmart. Yeah. Yeah. Do you guys remember? You guys all have the TV. We had the tube in the middle, but it looked. It was like wooden. Yeah. And it had everybody had the same TV. Yeah. That's crazy. I know. When did Target come on on the scene? I'm curious. And was it responsible for Kmart dying? I forget why. I read up on why Kmart died one time. I wrote it all. Mark Target. All those. Yeah, I remember when I was a kid, if you shopped at Kmart, you would get bullied. It'd be funny. You know, it's what's funny about that. I'm actually wearing a pair of these are champion sweats right now and champion was a Kmart brand when we were kids. Oh, that's like having a Huffy. So anybody can you guess when Target was first founded 1991? Oh, that was a good guess. I can because I see it right here. So what is it? 1902. What? Yeah. I'm 24 1902. Minneapolis, Minnesota. So I always love companies like this that I like they we know them. It must have been a regional or something. No, it was probably something else. Was it even a street? Was it even a retail store? Was it something completely else? Yeah. That's what I mean. But was it? Well, let me get a beat. Didn't I bring up on the show recently about a brand that was like been around forever. Some of them are like hunting. You know what? Was it a Nazi company car around like over a hundred years? What should be a Nazi company? All these old companies. You know, like, oh, Bayer, you know, BMW. Oh, yeah. You know, Nazi company used to be a discount retail Hugo boss discount retail store. Okay. So Hugo boss made all the not uniform for uniform. See, they have a good book on that. I was like, so I like I like reading stories on companies like that, that we know them as the big, you know, behemoth, you know, retail store, but then they were for 50 years. They were something else. You know, you know, I had no idea. So 1962 is really when they I think the store started to expand and go out. You know what? You know, it's interesting to me about this kind of stuff is you look at these companies, these old companies that had one. They started in one way. Then they get adopted by the the particular the specific counterculture that hates that particular origin. For example, Volkswagen Volkswagen was a Nazi company. Yeah. Gets adopted by the hippies. Volkswagen is the peace love car. This is Hitler's car. You're like, what are you talking about? Yeah. Yeah. Hitler was behind some of the design of it, I believe, but probably many of them didn't know that, right? I mean, that's what's funny about it. Yeah. That's the irony. The irony or Mitsubishi, you know, the Mitsubishi symbol, the triangle. Yeah. You know, diamonds. That was because they made their the World War II planes that would fight and it was a Mitsubishi planes or whatever. They made those those fighter planes. What were they called zeros? Oh, yeah. Zero is Japanese zero Japanese zeros. Yeah. Now is Mitsubishi. So that triangle thing is a propeller to go back to their their origin. Interesting. I thought that's what BMW was a propeller. I think so. BMW also. Yeah. BMW was originally a propeller. And they were planes also. Yeah. Yeah. Yeah. BMW makes one. I wonder what a lime pump will be in 80 years. What do you guys think we're going to be? Sneaker company. Guitar company. Guitar company. Skateboards. Yeah. Nothing left about me. Sardine. You think it will be a Sardine company? Sardine can come here. The world's best Sardine company. Mind pump. Mind pump. You're stupid. Speaking of stupid. I'm having a good time. So this is since we've been together on the show, not together. Basically or just like a show. Since we've had Mind Pump. It's been a while since Adam has been on the like hardcore fitness train and I can I can sense you're on it finally like you were back and like when we first started. Yeah. So I wouldn't give me that much credit yet. But I'm not you're on it. I could tell the light switch went off every time you say light switches on and it wasn't. I can tell I get excited because he he decides to show extra selfies. I do appreciate he sends it in the group thread now not just privately. You know what I'm saying? No. It's weird. Exchange amongst yourselves. No, no, no. I'm doing it because it's fun. It's fun. First off, it's a good time. I know you guys are like competitive a bit with it. I guess. Well, I like to talk to. I don't want to do the whole shit talking if if if you know he's not like fully in because then it's just stupid. But because he's fully in it becomes fun. Sure. So now I'm doing the shit talking fully aware. I'm going to just say this on the podcast fully aware. I know I'm talking shit to an actual professional that I have to be pro. So I know that at some point is going to be you know, comical. But right now, right now I'm talking. I don't know. Did you pretty gassed up right now? You've been you've been on one for a minute, dude. So it's this has got to be, I mean, you've never I don't think you have ever fallen off. No. When would you say you were in the worst shape of this podcast? Oh, I mean, when my gut health would get really off. You know, there were. Can you recall? Can you recall? Like when like, you know, we went through a phase or can you attach it to something? Yeah, probably a few years ago, like the program we wrote or something that we were doing. I don't know. I was probably about four years ago or I was going through it with with my gut health and I was just my lean body mass was hard to keep it going. And it was I just felt like dog crap the whole time. But I have never stopped working out. I've never really stopped being consistent with that because I have an addiction. But yeah, I don't know. Yeah, I know you're talking about you and I right now, but actually Katrina just two nights ago was actually talking about Justin's body. So again. Yeah. So I don't know if that's weird for you or not, but it's kind of weird for me. My wife talking about your body. What were you guys doing in bed? You know what I'm saying? No, no. So we're trying to bring up Justin's body right now. Do you guys have sex afterwards? It's awkward. Yeah, real awkward sex. You know what I'm saying? Real awkward sex. Justin's body is like real good. She kept talking about having cheese references too. It was so weird talking about it. No, she was talking about that. This is the most consistent. She'd seen Justin look really, really good. So we're this is I don't know. This is a circle jerk. I don't know where it's going. But yeah, I like it. I don't know where this is going, but I like it. I'll pretend like I don't care. Yeah, like, yeah. No, I do. I've been tried. Yeah. I've been trying to stay consistent. I think you're the most consistently praised upon by our both of our wives. Did you know that? No. I've brought it up too. So is he. What the hell's going on? You can make Courtney all insecure. I don't know. Courtney's thinking about us. She'll listen. You know, she was thinking about me all the time. Yeah. Good or bad. Yeah. Good things about you guys. Liar. Liar. Okay. So I want to hear. I just don't tell you. On a serious note, because I know that I know you'll we'll get the DMs in the audience will want to know anyways is what are the things that you're currently doing like different or the same right now as far as training, diet, like, what does that look like for you right now? For me? Yeah, yeah. Honestly, like I've just been really more anabolic like type pro programming in terms of like, I'll do like a real, you know, foundational session. And then I'll undulate it with like rubber bands. I've been using a lot of rubber bands in between my workout days. Oh, interesting. And really just doing that like specifically trigger sessions, but like multiples, like each and every other day. And so I've just been like stacking them like back to back. I started out doing like 15 minutes and then it's just slowly been increasing my time length because the kids have been like off a bit of gymnastics. Like it's starting to kind of slow down a little. And so I'm like, I can extend my workouts a little bit more and so running to pick them up. Yeah. And so it's been a better like the over the last like month or so I've been like increasing my volume and time length. But yeah, I've been like pretty consistently stacking those workouts. You're doing something with diet too though, right? Yeah, so I've been trying to like really peer into my gut issues. And like, and this is just something that's just been plaguing me over the last like, especially it's been increasing this year. I've been really struggling with like just having that like crazy acid reflux. And even to the point where I'll have like stress it'll have something that like I'm kind of sweating and then it'll it'll aggravate it. And it'll like get my gut to like get inflamed. And so like it's just kind of funny because I will bring Dr. Cabral on and like he's like kind of going through the inflammation stuff and I'm like, oh shit, you know, like I know because it feel like I feel inflamed like all the time. And I've been adjusting and trying to like, you know, make sure it's it's non-inflammatory type foods and things I'm in my diet, but it's still there. And so I know it's like more I have to Did you do the gut test? Did you do the whole poop thing? Yeah. And so I bought like all three. He has this like this package for like a full gut kind of three different tests. You can do one for like the overgrowth and one for like, you know, intolerances and then for parasites like the whole. Again, I'm like, I'm like trying to to really hammer this out so I can move forward and just, okay, now I can actually start building again. It feels like for me, it feels like I'm always trying to like cut down. I haven't been in a building phase in a long time because my guts. When your guts off, you can't. It always limits my food intake when it's off and when it's good, I can absorb the food I'm freaking eating. Otherwise it just messes me up at the fast and shit all the time. Is there anything that you think like that you've identified that you probably think it is and then you're looking for more confirmation or do you think a lot of this is just like we're getting older? Do you think that, you know, like a bunch of sorority girls were catching Sal's, you know, princess gut? Yeah, I had speculation. I'm like, I'm like close proximity. You know, I used to make fun of him. Maybe this is like- Bacteria's jumping over to us. Yeah, it's like coming back over here. Bacteria. Yeah. So yeah, I don't know. Like, I think, yeah, that's that's all the stuff I'm kind of going through and like, where did this all come from? But I think just eliminating things like even alcohol, I'm sure aggravated it like, and that's something that like, you know, infrequently kind of comes in and out over the weekends for me. So I've been trying to lower the intake with that. And I mean, I'll look into cheese, but like really like really, I'm going to look at everything else like coffee. Like I'm going to look at pollutants, a big offender. You know, so I've definitely nailed that one out. It's all gluten, alcohol. Anything processed? Honestly, anything processed? Anything, especially if I have like something with a lot of sugar in it. Like and I've- So that screams- It kills me, the sugar. That all screams SIBO to me. SIBO and potential parasite, but SIBO because when I would deal with SIBO and I have to treat myself for SIBO like symptoms probably once a year, but when I have like full SIBO, it's like sugar and fermentable carbohydrates flair. Destroy. Yes. Like the worst. Like the worst. So that's what I mean. You won't know until you get your test back. Yeah. And then the motivation behind the bands and stuff, was that to kind of like intentionally reduce intensity for you? Was it like, is that what the idea was? Yeah. Like this is going to force me. I can't go crazy heavy and really push. Yeah. Because what another thing that I was kind of parsing out was my hips. Like because I would be in traffic and locked traffic and I would do heavy squats, heavy deadlifts and like I just felt like it just kept like getting tighter and tighter and aggravating me like just sitting here. I was just like always like trying to stretch and do things and it was just pissing me off. So I went full like, you know, lateral for a while and that helped. But honestly, yeah, the bands are just like, I feel like they're just adding more recovery and like more I'm getting more volume of movement. And so like a better circulation like all that kind of stuff. And it's so I can now do more barbell lifts, but then also compliment it. So it's like, I'm not as like tight and restricted. Oh, it's working. Yeah. And so you're the probably the biggest and leanest I've ever seen you. I know you talk about times when before you've been bigger and stuff like that. But I'd say your single digit body fat and the biggest, I've seen you consistently right now. Is it do you tribute? I mean, you normally all tribute to gut stuff. Is that good? That had the biggest impact. But then I went on the testosterone. So that made it that probably gave me a good 12 pounds of lean body mass. The gut health probably gave me another six or seven at least. And then some of the peptides that I've been experimenting with are really interesting. The biggest impact was Ibutomorin which that's a growth hormone secretogog. That just makes my appetite go up a lot. So it makes it easy for me to eat. I mean, I've never seen that shredded the hell out of me. I know Doug's been using matzi now. I've been waiting on that. And you notice the energy from it. The energy, I haven't noticed any fat loss from that. But the energy for sure. Yeah, that's good. Definitely. I've had some poor sleep lately and I've been surprisingly good. Yeah. But I would say it's just the combination of all that stuff that's made the biggest impact. Where are you at right now with everything? I mean, I'm very consistent on my workouts. I'm doing MAPS anabolic again, probably for, I don't know, 20th time. At least the 20th time, I'm sure. I'm on phase three, which is a nice, you know, brutal phase. And yeah, I just I'm staying consistent. My weight's probably down just a little bit right now. But I could take off some more fat. Yeah, you look pretty good. Now, Adam, just for you, basic, you just been consistent longer and your diet is because I see you. There was a while there where you were never bringing your food in. You would order food. Oh yeah, I haven't. I haven't started. Now you're bringing food in, right? Yeah, I haven't. I haven't meal prepped like we are right now in God years, years, you know, and even if you ever did see me bring a meal once or twice just because it was like leftover or something like that. Like we're actually prepping to where I have all like right now there's six or seven meals in there right now. We have the meals that we just got from Don Saladino. So yeah, I haven't. And then eating out has literally only been, you know, Nick the Greek, just, you know, chicken kebabs, poke bowls or just better choices. I haven't eaten anything really outside of it. And I'm actually, for the first time, what's what I am doing different for me is I, by this time I'd be pretty dialed in as far as tracking and I'm not tracking. I'm not tracking anything really right now. I'm tracking steps right now like I know you're at fucking pre phase. You're not even phase one right now. Yeah. So I'm so I'm not even which is exciting for me because I actually feel really good and I and I and I haven't tested to see exactly where I'm body fat. I can see. I mean, I'm taking my guess. I wish you did in the beginning. Damn it. Because I mean, I have a picture at the beginning, but I don't have. I'm going to guess that you went you went about six pounds up and down lean body mass and fat mass at least six to eight is what it looks like. Looks like you gained six to eight pounds of lean body mass went down about six to eight. Yeah. I might be more. Yeah. Yeah. When I look at the pictures like I'm I'm actually yeah, I'm I'm I'm impressed with where I've been able to get in such a short period of time with also out without tracking and obviously no cardio or anything like that. And I'm just intuitively eating and intuitively training. Like I'm not falling exact one of our plans. Like I started off with kind of an anabolic or I'd say actually maps 15 kind of approach. So maps 15 was kind of what I was running before I really started dialing in and then it started to look like a blend of maps 15 and anabolic and all based off of how I was feeling, you know, like, OK, I can handle a little more volume. Let's do more of a full foundational anabolic. My body still sore if not feeling it or if food wasn't great. Oh, I'm going to go maps 15. So it's kind of bouncing back for that. Now I'm probably starting to look more like maps aesthetic or maps. Wow. Wow. Good. Yeah. Maybe not quite as much volume as a aesthetic, but where I'm starting to, you know, have these kind of focused days. I'm in the gym right now. I'm trying to go to gym almost every day. And if I don't, if I don't have a muscle group to hit, then I'm walking or doing mobility stuff like, you know what I wish more people communicated was because this is actually profound. We've, we're all, you know, in our 40s, we've all been doing this for a long time. Everybody talks about how much harder it is when you get older. I disagree. Yeah. If you've been consistent, so if you're listening right now and you're in your 20s and you're going to be like, I'm going to do this consistently. And then you get to your 30s and 40s. It's easier. Like the muscle memory, that's like a legit, like real thing. Like the amount of work I need you now to maintain is nothing compared to the work I used to have to build. You know your body so much better too. And like what moves the needle for you the most with nutrition. It's like easy compared to what you used to be. You're right. There's, I mean, I think it's... It's all that, right? Yeah, multi-pronged or whatever. It's, if I were to look back at like just where I'm at right now and I'd say I'm really only about a month or maybe five weeks of like really, like really, really dialed in food and training consistently. I'm in better shape right now than I was at 25 training my ass off for a year consistent on copious amounts of steroids. Isn't that funny? Yeah. That's how much of a difference that's all... So crazy. And then you're right. I wish that people, no one told me that. Everyone said it gets harder when you get older. What gets harder is if you didn't train those decades, you know... You just completely fall off. Yeah. And you fall off completely and now you're 45 years old and you're getting back in the swing of things. But if you've done a pretty good job of, you know, training and eating relatively consistent for years and years and years, it actually gets a lot easier to all the points you guys are pointing out. I mean, I know, Katrina always, you know, teases me or gets frustrated when she sees me, like kind of turn the knobs and I'm like, well, think about this. I've done this for so long and I've done it at the competitive level. So I, even without weighing and doing that, I can, I know what I feel like when I'm a little over, I know what I feel like when I'm a little under, I know what I feel like when I'm overreaching, when I'm not doing enough. The studies are clear. Like if you work out for a while, you increase the amount of like stem cells that turn into new muscle cells. And so you actually develop a greater capacity and just for lack of a better term for permanent muscle, for permanent muscle gains. So if you've been, you know, been built for 30 years to keep that amount of muscle is way easier than it would be had you never done it in the first place. And I've known men in their 70s who you look at them and be like, oh my gosh, like you're really muscular and I see you work out you know, here a few days a week and then you talk to them like, oh yeah, I was a, you know, I was a professional athlete or I trained for years and years and years and it's just and nobody sells this point because yes, of course you age, of course, certain things change. Like I can't just jump into a heavy workout like I used to. Now I have to be careful. That's the stuff. That's it. That's the stuff I notice the biggest difference. Oh, I'm scared to do that. Like I'm scared that I would do all my priming, dude. Yeah, yeah. Or I mean, I just so yesterday I trained legs again which within like two days and you know, I was still a little sore from last workout. Like I 25, I hop right underneath the bar. I spent 20 minutes priming and warming up and stuff like that before I can get under the bar. Like that's probably the biggest difference. I know like disadvantage of being older. But you know, the other thing that speaks to age is because, okay, we talk a lot about trying to get people to change the mindset into lifting more. Like it's a skill and just like any other skill if you were playing a sport like golf or something like that. And if you've put decades of, you know, somewhat consistency at playing the game. And when you're 40, 50 years old, you got this beautiful, beautiful swing because you've done it and even if you haven't done it for a little while, you can get right back into it really quick because you've all that memory of doing that. I feel that that has to do with, you know, getting into the bar and make every rep. I mean, Arnold used to talk about this, right? He could do one set and it'd be more effective than somebody who does an hour in the gym or whatever, right? I feel like maybe not exactly that exact, you know, level, but I definitely feel like I can get in. Oh, 20 minutes. I can make it. Yeah. And I can make my little 20 minute workout more effective than 80% of the people in the gym crushing it for an hour and a half. I know what exercises are giving me my biggest bang for my buck. I know how to listen to my body on how sore it is or isn't or how I ate and so how much I can push it or can't push it. You also develop gym wisdom and gym confidence meaning I was, you know, in my 20s I was way more concerned with how much weight I'm lifting, what I look like when I'm working out, am I lifting more than the person next to me? I pretty much don't care anymore. Now that doesn't mean you can't get triggered every once in a while. I'll, you know, I'll feel that inner ego come out or whatever. But more and more I care less and less. It's like, you guys, you ever see like a bunch of 20 year olds at a bar, 20 year old dudes and you can just see the insecurity and the, yeah bro! Trying so hard to talk to girls, whatever. And then you see a bunch of, you know, older dudes hanging out even if they're single and they're just chill and confident and it's like we don't need to try so hard. It's like that in the gym. Like you go to the gym and the only time I really lift heavy is when I'm by myself and here I purposely don't do it at the gym anymore when there's people around me because I get better workouts that way. And again, I don't care nearly as much. I mean, I used to intentionally do like really lightweight type stuff around like super jackdus and the gym just to start a conversation especially when I was a trainer because it would be like guys would be like dude, I don't understand like how are you doing like a simple exercise like, you know, that's why we don't do it a lot of times. Well, we still are. Well, it'll trigger in us for sure because we're all around the same age. So now it's more like oh, really? Let's have a good time. And there's shit talking will be fun. Dude, I've been reading about so did you guys know that there's laws that are put in place to protect child actors in traditional media? So they have laws and regulations for child actors, how they get paid, who takes care of what, you know, who, you know, manages that, manages them. As long as they're, you mean, is there finances or like what they can't do? Finances, there's just lots of regulations or there's at least regulations put in place to quote unquote, protect child actors or child, you know, people under the age of 18 in media, those protections are nonexistent in social media. In social media. Interesting. So right now what they're talking about are, is this like, anonymous and she was talking about how much she hates her parent influencers. So there's like this, this, this class of social media videos and media producers where it's like families. Oh, we're the so and so and look what our kids do and look, our kids do this and we do that and there's no protections, no regulations, none of that. And there was this girl that came forward. She's like 16 and she's like, I hate this. She's like, I feel like I have to perform in her support and it's like super, it's like lots of pressure. I can't do things that normal kids do or whatever. Normally there'd be certain protections, but those don't exist in this whole like parent influencer space type of deal. I mean, I can only imagine, could you guys imagine being like a 12 or 13 year old? And your mom and dad are like, yeah, the phones and the cameras and all right kids have breakfast and here's what's going on. I've seen this with a couple of these kids that they'll try out new toys like Nerf guns and things like that and orchestrating the whole thing and he shows up in the videos but it's like, I mean, since day one, they were like five or so and my kids were young watching this and I was thinking the same thing. I'm like, I wonder if these kids even like doing this anymore because they're like older now and they're still. Now, as a mental exercise, have you tried to compare it to, you know, other mediums say 20, 30 years ago when it was new and then like the alarmist about oh, this is going to be why did if we go, okay, go past the regulation part of protections because I think most of those exist to protect their money and their interests. Besides that, I'm going to make a statement that might sound a little bold or whatever. But I think if you're a parent and you are building a media business with your children, I think that you're not doing a good job as a parent. That's just my personal opinion because it depends. Like at what, I mean, give me an example we just had Brett and Chilin in here just recently and they have a I think their boy is He's an adult. Yeah, he's an adult now. So I'm saying at what age? I'm talking about below adulthood. Once you're an adult, you're an adult. I feel like your boy would be somebody who I would feel comfortable. He's wise enough. He has some skills that I think could My 17 year old? Yeah. He's a year away from being an adult. I'm talking about kids. What? Okay, so where? What point then? Because I could I think he could have done it last year at 16. I wouldn't have done it. I won't do it unless my kids are adults, mainly because then I can't necessarily control them. Right. They're 18. They can go do it themselves. But you take away their childhood. One of the worst possible things that can happen to a kid is they become famous and fake love for being a child. Yeah. You ever seen a kid like, you know, his child stars that are like six or seven. Oh my God, they're so cute. They go through puberty and everybody's not of one that seriously, do we have a child? Macaulay Culkin disappeared because of half that stuff. I know. He's not exactly They all have gone down like the crazy amount of drugs and abuse and all the weird stuff. So is I'm thinking, I can't think of you. Yeah. Do you know a childhood? Mary Kate and Ashley also I think they actually like pulled themselves completely away from media and we're able to kind of dissociate themselves with it. But they they went through a lot of hell to get there. Yeah. Look, no abuse happens. None of the weird shit that happens in Hollywood that people talk about. Now that stuff happens. All that happens is a six year old kid becomes mega famous or has millions of followers for being a cute six year old. Now think about that. This is a six year old that is getting loved and attention, fake or whatever by all these people. Their value is now they're peaking essentially now. They don't have the maturity to deal with that. I don't think a 20 year old necessarily has a maturity to deal with that, but a six year old and then at some point they're not popular anymore. Maybe because now they don't look like a kid anymore or whatever. It's hard to reinvent yourself so many times. Like how do you deal with that? Right. That would be hard for an adult to deal with. Yeah. It's interesting because it is kind of like, I mean, I also see it with sports where like, you know, parents will get too vested and really push and throttle their kid to be out in the forefront and they're living vicariously through them and success. That's where it gets tricky for me is like, you know, when you're pouring all of your own intention to get into the kid to be successful. Yeah. I don't know where exactly I stand on this. I mean, I think if you've listened to this show long enough, I believe I was the first one to be the biggest alarmist about this stuff early on. You guys used to tease me about the book that I would consistently tout on this channel and stuff. And I've tried to be more open minded to the positive things that I already pointed out for a long time now all the negative things that I saw potentially from it. But then I think like, well, man, when I was 16, I was working a dairy, right? Milk and cows and shovel and shit at four o'clock in the morning. If I had this opportunity, say for example, to make basketball videos, tutorials that teach people how to do a crossover and a jump shot and I got a following from it and I actually could really monetize it where it was big enough to where I was making good money off of it. Man, and if I was the father of me, would I want to deprive me of that potential of doing that, right? I see where you're going. You know what the challenge of that is? Is when you think back to when you were a kid, it's hard to not carry the wisdom you have now or at least some of it and go back in time. Like think of 16-year-old Adam getting a lot of money and a lot of attention. Yeah, but I think it comes back to the same thing always, right? Which is, it's my responsibility, it's our responsibility as parents to help them navigate through that. So I think it would have been a miserable thing for me and this is not to throw shade on my mom and dad or anything like that but I don't think that they would have the awareness to even be parenting me through that. I believe I have that awareness so let's say my son in 10 years or whatever, in 10 years from now he's in high school or he'll be getting ready for high school or whatever and use my example to put it at a sport or he's very artistic and people follow him for his skill or his art and he's got this starting to build this, a master's following on social media. I think that I would be communicating to him all the pros and cons of what he's going through and like, and I think that there's a healthy way potentially to allow him to utilize this amazing tool that has now evolved. He would have to be, man, that would be so rare to have the ability to do it. It wouldn't be him, it would be me. He's also going to be in it and he's going to have to have a level, does he have the maturity? Would he potentially have maturity? He won't have the maturity. It will rely on me to be a good father and be a part of that process that he, and he trusts me to give him wisdom and to share that so that he can learn from maybe the pitfall that I have or the other people have. So I think that's where it becomes, if you just let your kids do their thing on social media and build these huge things and get famous and you're not involved in it whatsoever, 100% I think that's incredibly dangerous and not a smart move. Have you heard the cases though where there's like that? There's like a 15 year old, they're doing this and the parents are like trying to meet, manage it, and then the kids like I'm taking you to court so I could separate myself and have full control of my, of my whatever and it happens and they win that. It's just basically what you're doing is you're like, here we go, let's tiptoe into hell but don't worry, listen to me. So my point is that that would be a rare exception and you are a rare exception of a father so maybe that would, maybe that would work. I mean for me personally I would, I could see doing it and being like, you really want to do this and they're really passionate about it, they really genuinely want to then I'd say, fine, you're not going to be the one on camera. You can produce it, you can create it, you can be the person in charge, but to have you be the one that's the face and the person in front of it, that's where I think a lot of the risk is. Justin will be the first one to probably deal with this the most. Your kids seem to not have as much of a desire for it, Sal. Your boys. My youngest really has a bit of a, he does want like to be in front of the camera, he wants to be involved somehow with like some kind of content producing and so yeah, I'm listening to you guys kind of hash this out because it is, it's one of those things, like I'm concerned about a lot of things with social media and in what directions to go. I'm really just trying to foster an environment for him to be curious about what that all entails and then we have, you know, conversations about it and just, I'm not going to be the one engineering and manufacturing it for him. So that's the biggest thing is like, if he really wants to kind of pursue something like that, I got to see like him stumble and create and you know, to build it himself specifically and then, you know, I will, I will definitely be there as like sort of a guide, but I don't anticipate him really launching anything till probably later in the teens and like, you know, down the road, he's just young right now, but yeah, I don't, I don't know, I don't really, because if he's really good, that's going to be a conundrum I'm in, right? Right. Well, there's so much that you can learn behind the scenes too and so much of the business you could learn. I'm going to give you another example and I know it's totally different. It's not tech involved, but think of this, okay? It's incredibly dangerous. Like, you could easily die blasting down a double diamond hill with moguls and flying down there on a pair of skis or a snowboard, yet there's seven-year-olds that do it and there's parents that allowed them to do it at one point. Yeah, no, that's it, but that's different. That's more of an acute. Of course it's different. No, it's more of an acute danger. It's more of a psychological, developmental danger. By the way, you wouldn't let your kid go down a double diamond if they weren't physically skilled to do so. How do you determine if they have the maturity to deal with fame? And that's exactly why it falls back on the father, right? It falls back on me as a dad to have those conversations. If I'm going to give him a tool, this dangerous, okay? If I'm going to allow him to utilize this sword, this knife, these skis, these things that could potentially harm him, whether it's acute or chronic, it doesn't matter. If I'm going to give him the keys to this thing, I better damn well be responsible as a dad and have more than one conversation. It's not, hey son, I'm giving you this access to this plethora of information and content creation and see you later, have fun and then check back with me in a year or two. No different than I would say, here's a pair of skis, go down the mountain, let me know how it goes for you. I'm going to baby step them. Yeah. I think the key is you're saying you're going to be very thoughtful in a part of the process. Yeah. Yeah. I mean, I understand that. And I know you're not, you know, you're one in a million dad, right? So I get where you're going with that. I guess more generally, I think it's probably a bad idea. And I don't know too many parents who are not like thoughtful that way. I think a lot of parents get caught up in it themselves. They see the money. They see the attention. They like it too. And look at my kid. That's an extension of me. This is awesome. Let's keep pushing this. Let's keep, you know, doing this thing. Yeah. So that you just hit on what I think is the is the is the real danger. And the real example of what we're seeing with some of these really bad outcomes is, you know, how many parents are guilty of this? I mean, I'd be guilty of this to want to vicariously live through my son, right? Imagine my son, you know, becomes really good at basketball better than I ever was. Like, oh my God, there's a part of me that I will constantly have to be having conversations with myself, not him going like, calm the fuck down. It's not you. This is not your life. It's like, if he wants to play, he plays. He doesn't like, so it's no different, right? And you got to think that there are a lot of people. I think we're a bit of an anomaly that never wanted fame, never wanted attention. This is also why I think this works so well. But a lot of people like that and want that and seek that and maybe never had it their whole life. And then all of a sudden they're seven-year-old or 12-year-old is getting it. You make a good point. You make a very good point. What are the conditions that create a person that seeks and desires that kind of broad attention from lots of strangers? So that's a good point because I think if you're that kind of person that seeks that and wants it and desires it and continues to desire it, there's something there that was missing. There's a hole there that was missing. Because it's strangers. I mean, it's really what it is. It's a bunch of people that know you that act like they love you. It's not real. It really isn't. I mean, I wouldn't trade that for one friend that actually know and care for me. I wouldn't trade a million followers for that, right? And see, and you guys are good fathers that this is a type of conversation that you communicate. Did you guys see the post I shared of Denzel Washington the other day, the little video clip of that? And they were talking about this. The guy was interviewing and was, you know, talking about the system, you know? And is it failing our kids and is that there? And he's like, no, no, no. He's like, it starts in the house as a parent. Now he's talking about a kid who was 14 years old who shot a 12-year-old kid or what that. And everybody wants to blame the guns, wants to blame the system, wants to blame this. And he's just like, he's like, no, it starts with fun. I feel the same way with what the conversation we're having right now. It's like, yes, this media thing could be a very dangerous tool. It could be also very powerful too. It could also be a very positive thing. And it's our responsibility as parents to be having these types of conversations with our adolescent and young teenage kids as they grow up and communicating the pit falls and the dangers of that. And what does it say about us if we seek that type of attention that all the points that you're making, I think the important part is to talk about it and is to have that conversation. And granted, remember this is coming from the guy who was like alarmist about this just what three, four years ago. And also be able to judge when you know as a parent, well, I think they're mature enough to deal with this situation. Like you wouldn't be like, hey five-year-old kid, let's try alcohol so we know what it feels like. You know they're not ready. They don't have the maturity and understanding. Totally. That's a big part of it. Yeah, that's probably one of the hardest things that they are dealing with is I think, and I know many people have said this, I think they realize that they open the can of worms too early and now trying to like put it all back in. Yeah, imagine you got your 12-year-old, like let's try this out overnight, a nightmare. They become famous and now you're like, oh, we got to pull the plug. Yeah, and they've been on TikTok and playing that shit since they were five. You know what I'm saying? It's like, yeah, good luck. Yeah, good luck trying to tell them no and regulate that. Anyway, we're supposed to talk about caldera. Are we allowed to talk about? No, no, no. I'll tell you this. I'm excited. I'm excited everywhere, though. Yeah, I know that much. So Katrina told me, let me tell you this, this is going live. What day are we going live right now with this episode? It is Thursday, April 13th. So May 2nd is when the new product comes out. The new product drops, which I'm super excited about, but I can't share. I will say this. I get more and more DMs. Every time I talk about how my wife stole my serum and now she just uses it all up and loves it more than any other skin product that she uses, I'm getting more DMs from guys where they're like, yeah, I got caldera. You guys talked about it and now my wife... And their significant other just absorbs it. Which one of our friends that we just run into that was just, oh, it was Ben Greenfield. Yeah, he was talking about how great it is. Ben came in and he saw my jars though that and he was like, oh my god, they sent me some stuff and he was like, I'm blowing away. I'm going to work with them now too. Incredible product. Yeah, absolutely love them. So shout out. Doug, I gave you one that I wanted to mention. Did you write it down? Because I totally forgot. Yeah, it's Daily Stoic. Oh, the Daily Stoic. Daily Stoic. Great quotes on Stoicism. I could pull one up now. Let me look them up. I like it because every day they'll come up in my feed and it's a great reminder. Like, here I'll read one out. Live your whole life unswayed by outside forces and with a wholly joyful heart. That's Marcus Aurelius. So these are just great. Here's another one. Indifference to external events and a commitment to justice in your own acts. So every day you read one of these and it's like sets you on the right path. Have you guys ever read Marcus Aurelius' Meditations before? That's a great read too. My wife has. Yeah, and it's structured that way. It's structured almost like a daily devotional, yeah, like that type of way. It's a really good read, especially if you're somebody who is, you know, a little turned off by anything that's, you know, religious. Right. I think it's a good... It's always a good philosophical... It is. It's a good alternative if you're somebody who's very staunch about... Like you don't like the metaphysical aspect of religious. Yeah. Or you would never pick the Bible up to... It doesn't matter how much you sit here and tell the people that there's unbelievable amounts of wisdom in it. It doesn't matter. I'm so turned off by that or whatever. You have some trauma from childhood you're still trying to deal with, whatever. This is, I think, a good alternative to that. Totally. Hey, check this out. Very rarely do we work with a product that helps improve sleep quality. Most of them just make you groggy, interrupt your REM stages of sleep. They may help you kind of get sleepy and go to sleep, but they don't really improve sleep quality. There's a new product called Sleep Breakthrough from Bi Optimizers that actually improves the quality of your sleep. I've been testing this for a while. My wife's been using it. Give it to my kids even. It's actually quite remarkable. You take it before you go to bed and you wake up way more refreshed and we've actually tracked the stages of sleep while taking this and it does increase and improve those deep stages of sleep. Go check them out. Go to sleepbreakthrough.com forward slash mind pump. Use the code mind pump 10 and get 10% off. All right. Here comes the rest of the show. First question is from Jason Remer. Is tucking the tailbone at the bottom of a deep squat still bad if you're going slow and controlled and maintaining stability in that range of motion. There's been a controversy around this. It is. There's lots of controversy around it. I would say generally generally for the average person you probably want to stop your squat depth before this starts to happen because the spine as it flexes and extends under load you run the risk of hitting the end ranges of motion with the spine if you don't have good stability and control and when you hit that end range of motion then what starts to support the weight isn't necessarily the muscles around the spine but rather the spine itself and the disc and this is when you can start to run into some issues. Now the reason why this isn't true for everybody is because some flexion in somebody who's strong and got control as long as it's not at the end range of motion if they're active and intense and controlling it in that position that's one thing but there are the instances where yeah you're resting on your spine at that point not good. I'm glad you said that because I think this isn't there is a natural tucking of the spine when you hit astagrass all the way down a little bit happens you're going to see a little bit of a tucking of the tailbone it's very natural so it's where it becomes excessive which by the way you normally will feel these in your erectors if you have excessive flexion and extension of your spine your low back will be on fire when you're doing these squats that's how I always know too when I need to address this is that if I'm starting to feel my low back those erectors get pumped like crazy and more than I'm feeling in my quads I know that either one I need to shorten up the range of motion for now or I need to address some mobility stuff to get to a place where that's comfortable now if you are told you have some sort of a butt wink or tailbone tuck at the bottom and you don't feel bad at all I would probably say you're fine like if you're not feeling your erectors pumped up you're not feeling any sort of pain at all you're probably okay that's tough because people can get away with something and then it become bad you know it's funny I've invested this with a client you get someone a split stance put their front leg on something high and they can go real deep without any tailbone tuck why? because the back leg is stabilizing their pelvis with people where this is like it has to happen you'll see a little bit of tailbone tuck even in a split stance so it's not common that's why I typically will recommend for most people like most people watching this there's a point where that happens you can stop just short of that and you're probably below parallel good deep squat and there's probably things you can work on that'll prevent that from happening things like working on stability working on mobility of the hips and the ankles that typically will prevent this the reason why this becomes a controversial thing is because you'll look at like Olympic lifters or advanced lifters and be like see it's totally fine well that's I mean that's a whole another different class of human and skill where it is an issue just like with a deadlift like some upper back rounding is totally fine but for the average person I'd say well it's try not to do that but at some level at high levels it starts to become kind of okay yeah just to me it matters if how excessive it is I really do think that there's I've seen cases with clients where it moves when they're completely fine then I've seen other cases where it barely moves and it lights their low back home fire so I mean it's kind of a feel your way through this but your point an easy fix so when I know I'm not doing enough of my mobility work and this is because I already have a little bit of an excessive pelvic tilt and then if I'm not addressing my mobility stuff I'm not also working on my core strength and I'm lifting heavy I'll have this slight movement at the bottom I know it right away because again I'll start to fill my rectors like right away I feel my rectors which is telling me that there's a little bit of extension flexion going on in my low my lower back and so then if I do that I'll put squat shoes on and when I put squat shoes on and I go that and I force myself to go that deep it deviates so normally you know if you have that much of a wink there's an area of where you're not as mobile as you should be or can be that you can address to improve it well this is one of those interesting ones because I know for there's like different archetypal type of positions that you have your body in terms of distribution of force if we have these types of angles like we can we can distribute the force a lot more appropriately it's not going to rest too much in the joints or in the spine and so yeah I do understand you know some coaches stopping preventing if they see that like preventing them from depth in their squat until you know let's say they are working on you know a little more stabilized like controlled type of movement there but also like if you're an experienced lifter and like you've worked your way through that and you have that ability and control like I'm not going to sit your harp on you for that but if I'm a coach and I'm coaching you and like depending on your level like I'm going to address that that way yeah one of this gets stupid is when you see the keyboard trainer warriors who see an Olympic lifter or some like advanced person like okay just want to jump on that's totally different when your programs call for incline press does the amount of incline matter much it does traditionally an incline is at about 45 degrees 30 to 45 30 to 45 is the range but it's usually like most gyms 45 yeah the ones that are in fixed a fixed position like your barbell bench press so good rule of thumb is the higher the incline so you go about 45 50 55 60 the more upper peck fibers you hit the less of the rest of the chest you hit the lower the incline the more you're going to start hitting more mid chest and lower chest but I mean 30 to 45 is great for everybody now I've worked with people where they do better at a higher incline more like 45 and people that work better with the 30 like 30 degree incline like I've worked with people where 45 degree incline it was hard for them to feel anything in their chest it was all shoulder so I moved the incline down you know to 35 degrees or so whenever we call for an incline it's what would be considered the traditional incline which is usually around 45 degrees so I use 15 all the way up like I really do and I think that there's value in if you always train if you if your traditional thing is to always go to the fixed 45 degree bench and you've never lifted at a 30 degree angle lifted a 30 degree angle if you always do at the 30 or 45 and you never done 15 do 15 that's recruiting muscle and stuff like that so I think there's value in moving through all of those ranges of motion depending on what you're trying to do the chest is unique muscle in that it's attachments are usually attachments are pretty close to each other in the sense that like the bicep attaches at one point and the other way even those two heads are like the two heads are attached at very close points the chest has this one attachment here in the humerus but then like these all these attachments so that means you can I mean pretty effectively kind of parse out parts of the chest by changing the incline a lot of exercises don't do this like I can't go up or lower bicep or up but you with chest it doesn't matter it doesn't make a big difference but with chest I mean the incline like what you said Adam like you're you go from flat to fit to 10 to 15 to 20 and all the way up like you're hitting different muscle fibers more intensely with different inclines makes more sense like you're manipulating the strength curve in another exercise similar to that so it's like you know there's value in going through that so but generic answer for when you see it in a program we're typically saying 30 to 45 degrees next question is from KCDS Smith is there a good and effective way to cut while not obsessively tracking calories or macros oh yeah I mean look I'll tell you too right now I'll rank them that will you'll probably naturally cut your calories and if you do both of them buy five to six hundred calories just naturally one is avoid heavily processed foods the other one is to aim for one gram of protein per pound of body weight like those two things alone you're going to eat less you're going to cut your calories naturally because your appetite will get crushed by doing those two things target drinking more water too and I would add that in there but those those are the biggest movers actually I love that you said that so in this intro to this podcast we talked about what we're all doing like literally you just hit the things I'm doing right now I am not tracking hardcore I'm not even really tracking the protein I'm aware that I'm hitting around a one to one like so I'm not like weighing measuring you're making sure you get like 40 50 grams per meal exactly so I'm making sure I'm hitting about 40 to 50 grams I'm eating all whole natural foods right so cut out the processed food and I'm drinking a lot more water those are like the main and I'm leaning out right now nice and consistently right now and without great simple easy things that if you just stick to that and I'm also aware too so like what will happen sometimes is let's say you got like a training session the day before that was a little more intense you got after it and today you had leaner meats and things like that and so you're at the end towards the end of the night and you feel really hungry and you have and you and you may have what have happened expended more than you did normally on a day the day before and in addition I'll allow myself to go have something and this is an example where I would introduce like a 30 gram whey protein shake that's 100 something calories and for and I'll let myself go get something to eat I'll just make a healthy good choice that's high in protein minimal on the calorie side and still eat without like being worried that oh this is going to push me over now just to give people are like well how much weight would I lose doing this like how big of a difference to make if you're a man and you do this two foods hit one gram of protein per pound of body weight and you're a woman and you do this consistently by the way if you're more than 30 pounds overweight or so you want to use lean body mass as your target for the for the grams of protein but if you do this consistently for the men you'll fall somewhere between 12 to 16 percent body fat is where you end up if you do this consistent and for women you're going to end up probably around 21 to 23 percent body fat maybe 20 to 23 so in other words pretty healthy lean so you'd never have to track you'd never have to count macros except for the protein you'd never have to track calories just doing this will get you to a relatively healthy fit lean body now it's not going to probably make you shredded shredded you're going to have to start to track things for the most part because shredded is not necessarily where your normal healthy body wants to fall margin of error there yeah and some people do some people they'll just avoid eating the protein and they'll fall in a lower body fat percent range but I've had so much success with clients with this when I trained everyday average people that this is what I did after a while I stopped having track of anything else just do this and it worked like magic next question is from Jackie 018 what advice can you give family or inexperienced friends when searching for a good personal trainer are there certain things you guys would recommend do you listen to Mind Pump first one I mean it sounds a bit fricking pretentious to say some shit like that but I mean the show is large enough now and we've penetrated the fitness space as far as gyms pretty well most coaches hopefully have heard or listened to the show so I mean that would be one of the qualifications that I would ask for as a generic one I would say besides that because that's true but I would say if you work with them and your first session didn't involve an assessment and your first workout beat the crap out of you those are massive massive if you show up and the trainer's never done an assessment hey cool let's do our workout and they take you through a workout big red flag and if you're done with your workout and you're like oh my god I got the crap beat out of me I'm so sore wow I'm exhausted most people would think that's a good thing that is a terrible thing that is like the biggest biggest red flag you know I hate to say this because now I'm going to cut out all the new trainers but experience weighs a lot like if I'm looking for a trainer for somebody that's in my family you know I'm looking for a trainer that's been doing this consistently yeah like at least 5 years 10 years I'm like yes like this person has worked with a lot of people anyone you know like oh I'm you know I've only been doing this for a year or two you know they'd have to be pretty exceptional for me to really maybe that's what I would say one they I want them to have 10 years of experience or two that they listen to Mind Pump like that would be like the trade off like okay they have 10 years of experience but they don't listen to Mind Pump that's fine because then they've probably learned on their journey through trial and error of not being a great trainer for 5 years and then become a good trainer later on but I mean what's tough how this is tough to answer this is because really what any of us would do is like bring me what they gave you like let me see what they gave you what they told you I can look at the programming and I can hear the advice they give nutritionally and they'll ride away if that's a bad trainer I'll tell you what I did I just hired my data trainer I don't know if I told you guys I just hired my data trainer so shout out to Matt over at Club Sport so I've been working out there for a while in the morning and I watch all the trainers that are there in the morning I know there's other trainers that come at night so I don't see everybody but I watch what they're doing because number one I'm in fitness so I always admire and see what's going and generally the trainers they're all pretty damn good high caliber of trainers at that facility but there's one guy that really stood out for me because I watched him train men, women, older people younger people and he trained people very appropriately and he was very patient and he was really good with form and technique and he adjusted exercises when people said this kind of hurts here or this happens he would educate people in between he's also a competitive power lifter meaning he knows how to turn it up when he needs to so I've been watching this guy really nice guy and I introduced myself and talked to him and hired him to train my day yeah, well I think that's I mean I think you hit on a really important one which is to observe and to really instead of just like screening through like a Google search or just asking like the manager like to just go to the gym and observe for a while and watch how the trainer and the clients interact and how many times the client is able to ask questions that then to the trainer is able to give them a good answer for and really communicate that well and just be a fly in the wall and kind of see how that goes because you want to honestly it's more about the dialogue and that communication more than anything between the trainer and the client and so to find that good match would be ideal you know we don't talk about this that often on the forum but in our private forum we have a lot of trainers coaches gym owners all over the country and if there's not somebody potentially in there that could help your family member they might know someone so that's not a bad place if it's somebody who's really important to you you're really wanting to make sure that you have somebody who you think you're going to take care of and maybe you live far away and you can't go in and interview them yourself or whatever that forum or the country that potentially could either have a referral or actually train them themselves look if you like Mind Pump head over to mindpumpfree.com and check out all of our free guides we have guides that can help you with so many different fitness goals again it's mindpumpfree.com you can also find all of us on Instagram so Justin is at Mind Pump Justin Adam is at Mind Pump Adam and I'm at Mind Pump to Stefano today we're going to teach you everything you need to know to build a strong well-developed chest when I think of weak points and areas that I struggled with developing for a really long time chest was up there with the it was for me it was for me for sure I got more caught up in the weight I could lift versus how I was developing my body I think it's one of the most challenging muscles to develop for most people because the form and technique