 Newsflash supplements are largely a waste of money however there are a few out there they're actually quite valuable believe it or not there's a supplement that's been out there now for decades has thousands of studies is great if you want to build muscle get stronger improve your health improve your longevity reduce depression give you better energy for your heart help your liver function better no joke I'm not making this up this is all back by data it's creating creating is one of the best supplements anybody can take for any goal it's amazing now yes there are individuals out there who might not feel great when taking creating you get gastro distress you'll know if you take it other than that unless you're told you shouldn't take creating by a doctor a specialist you probably take it it's good for you you know it's funny about this is how widely spread this has become so now there is so many different types of creatine for marketing purposes and the best stuff is the best stuff best stuff is the good old money yeah plain old monohydrate cheap stuff that's it nothing else added to it yeah no flavor just simple the raw form yeah you know it's funny is that the maybe we were one of the first by the way I'm gonna say this quite confidently we've been on air now for almost nine years Doug yeah almost nine years holy cow okay that's a long time we were one of the only if not the only people in our space who were talking about the health and longevity benefits of creating nine years ago everybody knew about the strength building and all that stuff nobody was talking about health and longevity now lots of data is showing its benefits in fact I just read a study on its anti-depressive effects that you give it to people who are mildly depressed and creatine seems to lift them out of depression this is a mental like this is like like how you perceive the world supplementing with something like creatine it's incredible it's good for the liver it's good for the heart the muscles of course it shows a cognitive boost you actually see improvements in people's IQ scores when they take creatine it's so funny when we first started we were just talking about especially because that segment of supplements was always so heavily performance-based and then we're trying to like convince you know some of these bros in the gym like well maybe there's some adaptogens and maybe there's like some things over here on the wellness side that might help and contribute you know meanwhile all along like creatine keeps proving itself to have worth and so many other directions wellness wise it's just mind-blowing yeah for someone who's like well why how can I do all those things so all just just real kind of low-level general breakdown what creatine does is it increases the amount of ATP a dinosine try phosphate I'm saying that right ATP that is available to your cells ATP is energy for your entire body all of your cells most of them operate with ATP it's like the it's like the energy of the body now the reason why you get stronger when you have more ATP is because ATP is the is a source of energy for power and for strength but ATP is needed for brain function organ function as you age your mitochondria has trouble producing as much energy so having more ATP is a good thing creatine also is good for people who have issues with methylation processes because when you supplement with creatine your body now has is able to dedicate more of its resources towards methylating so people who have issues with like absorbing B vitamins and stuff find improvements with creatine it's it's going to be one of those supplements that's going to eventually be recommended across the board like and I'm not this I'm not making this recommendation now because there's not much data on this but I bet you it's going to be for kids it's going to be for pregnant women it's going to be for elderly already are starting to get recommended for creatine so it's it's pretty wild and it has a lot of studies it's one of the most studied supplements that's out there so it's not like we're just like basing it off of a couple studies there's like thousands we get asked constantly about where to get creatine I think you get it just about anywhere probably what I would spend a little more money on I think besides going through a reputable band because that's just like I would recommend with protein powder right protein powder you can find all over the place you know going with a brand that you you trust instead of trying to save five dollars I think there's some value there and then the second thing with creatine is micronized right or micronized is that right just makes it yeah that I I would pay a little extra for that because that makes the difference you don't like drinking sand yeah it always ends up like that right yeah or just first thing because it's like stuck at the bottom or stuck with the stuff and it's just like I feel like I'm never getting all of it where if it's a little rough yeah otherwise it if you get the micronized it like dissolves really well Legion has a pretty good so they combine it with l-carnitine l-target yeah he has some recovery stuff with it it's in his recharge right yeah and that combination is good for muscle recovery and enhanced absorption so it's like another level up I mean all the stuff I said about creatine you can get from just pure creatine but legions got a nice combination if you want to kind of go with like the performance type of route so then was like bang did they they did the micronized kind of infuse like what kind of I always was very questionable about like what you know kind of quality was in those drinks with creatine wise like well you have to do a see the CEO to no no Andrew can you please put a picture yeah please put him like right here like right it's enough enough said right he looks like uh he looks like you should totally trust him yeah looks like you should totally he looks like a bit if when you look at a can of bang if you could turn it into a person yeah like he's got a trench coat you know have you ever seen him before yeah I believe he's actually been removed as CEO has he yeah the guy that you're thinking about they sold right uh yeah I'm not sure somebody just acquired him I thought who monster bottom yeah because you're in a lawsuit oh wow for a long time so in March of 2023 the founder and CEO Jack O'Walk was removed from the company oh so that's him huh yeah too bad the guy was great you see him at the casinos yeah no but it's it's uh it's I mean we keep reading studies on this compound and it's like I mean it's remarkable um all of the benefits it's almost like nothing negative the only people that I think would be advised not to supplement with it are the kidney well yeah well yeah if you're like on dialysis I mean you'll know because you're you're nephrologist or your doctor will tell you not to tell you yeah they'll say don't do this don't do that um but everybody else it's uh it's something you should take in fact there's some studies that suggest that taking as much as 10 grams a day is better for cognitive performance than the typical five um that we always recommend so and again it's inexpensive and I've been supplementing with it almost non-stop since I was 16 yeah which all this good news that I'm reading I didn't supplement it that long for that long because I thought it'd be good for me truth be told I'm just happy that it turns out it was good for me well I've been taking it for right on track for so damn long but um but yeah it's something that you pretty much everybody will gain some kind of health benefit uh from taking and then if you work out it's one of the few things you'll know when you take it well I mean are there any others I mean because you're not gonna I mean on some level like supplementing with protein in a form will have a lot of carryover in the wellness direction but like there's really not another like performance type supplement that I speculate would be tested for a lot of these other things that it could help with no so here's what's so this is the timeline right like a federa is not going to really help your health this here's the timeline I remember when creatine first at the market uh one of the most popular brands was uh eas at the time bill Phillips put it out and it it just immediately exploded because uh it was like a supplement that worked like nothing else worked right you took a supplement I don't know is it working you take creatine and you're five to ten pounds stronger on all your lifts within a couple weeks that's like standard that's typically what people will will feel right away you got better pumps better performance so it exploded and then because it actually caused like actual strength gains immediate negative like publicity right immediately it was like yeah it's creatine safe should it be banned is it a steroid people for athletes are dropping dead there was like all kinds of crazy misinformation uh in the very beginning of it like it was like some crazy steroid it's going to be really bad for your kidneys it's go it's going to damage your liver I remember all this you know kind of coming out and then more and more they kept studying it and it went from performance to um to cognitive health to longevity so now they're doing all these studies on longevity and creatine and um I mean it's it's uh it's pretty remarkable today's program giveaway is maps anabolic here so you can win leave a comment below this video the first 24 hours that we drop it subscribe to this channel and then turn on your notifications if you win we'll let you know in the comment section we're also running a sale on some workout programs our beginner strength training program maps starter is 50 off and then we have a bundle of programs maps anabolic and maps prime that's our starter bundle that's also 50 off if you're interested just click on the link at the top of the description below all right here comes the show well I usually take uh what you say the grain of salt so what we're going with this it's just because you know like now when it comes we're coming up with adamant about like you know he delivers it with such conviction uh but no I use the um uh caldera and I use it for my my sunburn it works and it actually like it started to really help the healing process and I because I was already starting to kind of flake and get dry and like uh and I was like oh my god dude I'm just gonna be like uh you know when a snake like shit this exoskeleton yeah like I was pretty sure like my whole body was gonna do that so I started like lathering it all over myself and I'm sure like lotion would have helped too but I was like since he brought it up you know I'm just gonna give it a whirl dude I don't know dude I'm gonna make it I'm gonna make a confession I know adam's been doing this uh for psoriasis but I'm gonna make a confession you're not the oil is called the good the good serum right yeah so it's a small bottle and it's like this big and you put like a couple drops on your hands and you use it on your face it's really good for your face okay and it's a very um concentrated high quality product it lasts a long time if you just use it on your face yeah yeah but the cost I mean you know things that are typically really good typically cost more because of the process and so it's but it lasts a while if you just use your face now I'm gonna full disclosure I've been using it everywhere it is better than any lotion everywhere like everywhere almost everywhere Justin calm down I'm just getting clarity here what are you doing in there no uh like like instead of lotion on my arms or my knees or whatever yeah I'll do a little of that better than any lotion I've ever used and now I'm I'm love to see them go in that direction for sure I mean you go through a bottle pretty quick I feel like they are I mean they did they did the soap I mean I wonder if they have what their plans are to continue I mean the company is still growing so I wouldn't be surprised if they come out with some sort of a lotion or so yeah it's so good for the body oil or body rub or something like that where were you most umber on your shoulders yeah on my shoulders and then like my upper back and so yeah I was putting that on there and having Courtney kind of rubbed on it bro you're like you're such a superhero I know you feel like this is a compliment but actually I'm gonna go negative I'm like yes so you know tell you the shit show what I'm gonna give you right now you know when you read like comic books and don't don't compare me to Aquaman though stop no he's the worst superhero you know you know when you read a superhero they're like all like strong whatever that's Justin like super amazing yeah they have a weakness though there's always something right they always do we if you put Justin in the sun yeah 95 percent of his strength and energy is gone within two minutes depends on how intense it is yeah where are we just at tricky oh we were walking bro we were going for a walk a little 10-minute walk it just I can't do this much longer hey I thought it was so hot I throw and I'm not well yeah it was hot I don't know like there's just like a certain tolerance I have and like sometimes if I'm already hot and then I go out and like be physically active in the hot in the heat like it just you're exactly we went for a stroll yeah hey let's go like 82 let's go for a walk hey the look on his face is like and he's under his breath I'm dying because he doesn't complain Justin never complained he'll die and what happened to Justin he had a heart attack never told he's walking I'm looking at him like hey what's up you know what's going on he's like yeah I gotta walk in the shade I don't like it's so hot he takes his shirt off and he was like struggling I was embarrassing it wasn't good oh man it was not a good look I'm like oh what's happening yeah it was dying I thought I was gonna pass out that's why you're like a superhero that's why I know if I were gonna tangle with Justin I'll turn up the heat real quick yeah by the way you mentioned we mentioned monster I think because the CEO guy went to monster did you ever sit look at the conspiracy theory around the monster the 666 yeah yours yeah no you ever saw that no that the that the claw marks yeah three spots the spikes or whatever it looks like there's claw like represents like 666 and there's all this other like symbolism I have never heard that before that is satanic yeah isn't that great yeah it's it's I mean did they connect anything else to like the there was a bunch of stuff maybe at least liquid death went all in on that right yeah they just big seances yeah some demonologists they were too far for me they were waiting for us I think it was 100% went too far they jumped a shark I think it was really like I don't want you really to freaking have satan in my wallet yeah I was like I don't need that inside me what does that say right there Doug about the the monster energy drink yeah this woman claims that monster any energy drinks uses satanic imagery to promote antichrist agenda so oh yeah but I don't really see the 666 and the claw marks logo yeah a speaking of anti-christ stuff did you see the uh I mean the mass media gotta love the media machine I hate coming after in and out for making it a rule for them to not wear mask in there as employees so they so by the way Hebrew numerals that's what it is they're all they're three Hebrew numerals that mean 666 now it's crazy snuck that in and then it's monster come on bro worse yeah of course you know how you get on me deliver it you guys you know how when you drink when you get all weird at them yeah that's what happens you're getting possessed anyway so what we're saying about the media so yeah there I'm a rockstar guy in and out I guess as made it across five different uh in and out locations have now made it you know mandatory that you cannot wear a mask oh employees can't yeah yeah and the media is attacking them yeah yeah talking about the hypocrisy around or whatever before covid before covid before the world went crazy and if you're listening to this right now you're like the world didn't go crazy you should probably go see somebody because it did go crazy yeah before covid no company would allow you to cover your face when you're working with uh the public that was normal yeah could you work anywhere yeah and wear a mask over your face and help people or whatever you can dismiss the facts hard to understand you I remember like asking this lady that was behind her yeah and I felt I'm so it's so frustrating it's I can't like pull it down and we can have a conversation by the way there's a big difference between companies saying it and the government saying very different if I operate a business and I tell you yeah you got to wear pigtails to work here that's my my company I should be able to do that sure if the government comes in and says all your employees need to wear pigtails now I've got a problem yeah yeah so that's the big big difference I just thought that was funny and then you know in the same time what we had news what last week come out the new cdc numbers on covid what do they attribute to do that one third we're talking about a fraud percent okay okay let's let's all let's all pause for a second because I'm gonna I'm gonna get so annoyed is there any conspiracy theory that was floated or labeled conspiracy theory during that period of time that hasn't that didn't reveal itself to be the fact it's all coming out to be true dude like real wine way all the episodes in 2020 that we did like I would love to go back I don't know if you remember but I I called and said this and I said it won't matter because by the time it all unfolds yes this is everybody's not going to give a shit anymore right they're moving on I said that when we were in the thick of all this and we were talking about what's going on and I said I don't even give a fuck because by the time it all comes comes around nope we will have moved past it everybody will have forgotten about it we're on to the next have you seen so there's the playbook it's all about the new cycle it's keep it going the way that they pushed and sold the vaccines the way that people got shut down when they said hey this is experimental which it was they actually said that in the thing that you signed the way that when people said hey these masks are probably helping anybody yeah they didn't lockdowns probably going to cause more problems than solve true I just read a study right now that shows that there was a 17 percent increase in learning disabilities among children because of that and it's been attributed specifically to that yeah no shit and then one third of deaths yeah we're not due to covid we've seen that too that's a huge number we're not talking about like a little bit yeah like how many millions of deaths were they were there in the US or how many right now take a third off yeah that's crazy so you gotta ask yourself why why would they why were the numbers what you gotta really ask yourself is there's there's still people I see wearing masks I know yes I feel bad what is that what is that who are you traumatized yeah they were really traumatized bro it's it's not it's I feel bad they haven't recovered you're special kind of special you doing that I know a look I feel for them because I can be hypochondriac it was a challenging time for me and um you know they're traumatized dude I mean you still see I mean I was at the airport and I saw mom putting her little kids in masks and all that stuff and I still see it right now I still see it I see parents who've got little kids that are walking around wearing masks and like I'm I'm just so confused like what else do you need to come out before you realize like not only did it not work but it was a bad idea really bad idea oh I mean children children's development uh was um hampered and it's and I want it this is I think that's where I I get most mad about kids I don't if you're a dumb adult whatever it's lots of dumb people and lots of people that do dumb shit and I don't care I think I only get upset when I see the kids so do I that's when I see the kids it's so impressionable exactly because because you're an idiot you and you've now been you've convinced your children that this is what we need to do and then now they're stuck in this place because they look up to their parents for what they should do and here's the here's why right this is the sad part um children who were affected negatively which is most kids they were isolated way more than they normally would so can't go to school um there's this air of fear that was way excessive than what was necessary obviously lots of turmoil people may be losing their jobs or what's going on forced to wear masks the kids can't read faces lots of learning and development is happening there um not around to the kids as much whatever the damage that happens to kids cannot be reversed completely this is the sad part it's permanent when you have a developing brain and you do something this is why when you have a trauma when you're a child you still deal with it when you're a fucking adult right that's right because there's been therapies just to get back into that uh trauma to to face it I don't even think I that's why I think I get so irritated because I think that people are naive to we don't even know how this is going to impact them say 10 years from now like we don't you don't even know yeah like we still that's and so if you got them and you're still letting them do wear the mask and so what that's like what the fuck man I know I know it's it's uh it was a weird it was a weird time I think um a lot of people I think there's a few categories of people one it's the people who said I told you so not a lot of those because it was two years of bombardment from all angles media culture um your job like so so that it's a lot of pressure so it's not a lot of people that were like I'm not following along and I'm gonna stay that way okay but there's that category of people then there's a people who are like okay I'm gonna kind of follow along and then now we're like wow that was messed up that was totally wrong and then there's a category of people that the pain of admitting or acknowledging what they did where they either got bamboozled yeah that they disconnected with friends and family or they did something that didn't that hurt their kid it's so painful you can't I can't acknowledge that that was all in fact it feels better for me to keep you know moving forward and propagating this fly or whatever um you know with all that it's crazy and the media here's the good news out of it I think more people now than ever realize that the media um is a loudspeaker for special interests it really is I just read an article CNBC comes out with a study a study okay and they rank the worst states to live in like the these are the worst states in America at the top of the list we're like Florida Texas what's the criteria all the free states oh gosh so now they now they're now in the article because here's what happens is articles get shared and people read headlines in the study you see what they put in there inclusivity humidity and like property like random weird no it's more like inclusivity and you know okay whatever yeah what's crazy about the study is that those states were at the top the worst states to live in those were the states were mo that had the largest population increases in other words people were moving to them so it's so opposite yeah you know so who's painting this picture who's trying to paint this picture of yeah these terrible you know states to be in or whatever it's really messed up yeah it's a really weird yeah more uh more interesting uh stuff that's happening around the world um Bob Iger uh Disney's CEO announced that they're selling off a bunch of their streaming services they're reducing they're like I think they're freezing all your um Star Wars Marvel so they're they over that oversaturated the market with that I think it's necessary and then they're and they're selling off a bunch of their their streaming services and the rumor is that they might even sell Disney Plus to Apple dude wow that's crazy was even crazier as such a legacy brand services getting consolidated into one big company I remember saying uh I wonder who said some of this shit it won't be one it won't be one I feel I'm gonna lose that argument too because it'll be three dude I honestly I think that's so necessary though I mean yes those two different um like brands like Marvel and Star Wars like we love them and it's like you get excited about certain shows but it's it was the only thing that was making them any kind of money and getting them views like they tanked with willow they tanked with Indiana Jones they tanked uh something else that was like supposed to be a blockbuster that they they've been doing pretty poorly yeah and it's honestly it's alarming to me that they would make the same decisions over and over again uh and they're not receiving feedback from the actual like viewers and the audience like it to me it's like when our company is gonna kind of pivot and and understand that like they went away from their customer base like there was there's obviously a huge customer base that is like we don't like this yeah yeah you know it's I always consider Disney like a very conservative wholesome type of brand and it just doesn't seem to have that vibe or feeling more they've moved more and more in the you know kind of woke type of direction that's what I think that's whether true or not that's the sentiment yeah right exactly I'm not I'm not stating that that that's like my personal belief as much as that's the feel that that's out there and I feel like you're you're alienating uh the biggest part of your following by doing that and I mean it's kind of like the stupid move that you know Bud Light Gillette made it's just like these these this move that you guys are doing when you when you know like you're an outsider I'm not even in the business I'm not even looking at the numbers I could it it's obvious who your customer base is the why would you do something like that so so strange to me it is it's such a I I mean I mean Disney's uh I mean they're an old company a very successful brand uh I mean if I had to bet on them I bet that they're gonna do that they'll do well that they'll figure it out oh they will figure it out yeah I mean honestly you brought up the stock uh I'll pull it up right now to see even what happens yeah I'm curious what's out I mean I have I have quite a bit both Max's portfolio and my portfolio is is um heavily in in Disney because I do believe in the brand long term and even if I'm not a fan of what I see going on right now I do believe that you know they'll eventually turn it around well I think one of the mistakes they made yeah they're they're 87 dollars well oh so that's down oh yeah oh yeah yeah no definitely it's uh it's been going down for a while a little has been look at that oh yeah I'm looking I was at 113 uh towards the beginning of the year it's kind of dropped yeah so there was a big drop looks like around man that's a six month go to one year yeah one year yeah look well I mean a lot of companies though went down during that period but I could see kind of the trend there interesting I um yeah I don't know I don't know what to think um with some of this I mean they have I don't know you know what I think a big mistake they did was and I think a lot of companies are making this mistake and I don't know if it's because they're forced into it because of the how um things have been or if they thought that would be a good decision but Disney kind of started to get into the political sphere with their opinions and then what happens is you're a big company like Disney um means you have a lot of influence now you're going to be attacked by the other side and you you could suffer whether true or not you're putting yourself in a in an arena that you know maybe you're probably better off just kind of not saying anything I I mean this is the Gina Carano thing I think was a huge mistake and it was literally because um Kathleen Kennedy didn't like that you know on her twitter she would post things in regard to her opposite stance politically and it was just a political um um issue for her that it was like she thinks that oh we can't have uh this person work you know on the show anymore and and that was the decision and then there was massive pushback and backlash because of that and then it just kept going in that direction yeah this is like uh why I double down I think uh it's actually funny it's totally not related to his athletic abilities but I actually think it's one of the reasons why Michael Jordan so revered because it was one of the most brilliant things he ever did was completely avoid that conversation unlike somebody like LeBron who is thick in all of it and I just think that and sure there's maybe some people that love LeBron more because of that but he's equally hated because of that too I think and I think it does divide your fans and it forces them to look at you more than just this professional athlete and what you're great at and oh you also have these political beliefs which is I think a smart strategy that I think Jordan always did and I think was kind of the norm back in the days where now yeah there's this movement of you know silence is violence and if you have a platform you have to use it and it's like you know this this this push of just because you have a large following that you should put an opinion forth on these subjects that most of these people are not educated on it's like such a you don't need any more uneducated opinion well that's part of it I think the other part of it is you're forced to because like uh Gina Carano puts out a tweet they might have got heat saying hey what are you guys going to say about one of your actors and I kind of forced into that position and then the second thing is everything's politicized now everything wasn't before everything is now I don't I don't agree that you're forced I think you make that decision feel if yeah I mean let's be people could say so there we went through all the same stuff and everybody wanted us to make this big stance and I mean we collectively all talk to like listen like we don't know yet we don't have enough information we're not educated enough on it yet like we could have all our own opinions we want but until we see and there's still some people that like hate it on that you know I'm saying that like oh I can't believe you didn't say this I have to understand like all of the details the facts yeah but it can be an intelligent but you guys didn't understand something too this other part of it which is literally everything's been politicized okay I could tell you three car brands and I bet you would associate it with a particular political party or I could tell you a diet yeah I could say oh I eat a lot of meat or I'm a vegan immediately you're like well you probably vote this way you probably have these beliefs yeah it's because everything's become politicized and so it's like you're everybody's being forced into this like you're here you're there type of deal very strange yeah never before do you guys remember driving a car and someone being like oh I know no I mean that all of that all of that is just the power and the brilliance of the media to be able to do that I mean that is the best strategy is to divide and conquer and if you can turn every single thing that you do as a consumer into a political choice and try and pigeonhole people into that but it's our responsibility to not allow that you know it's our responsibility to when someone says oh you you you have a flag in front of your house you must be a conservative like what because I love my country I automatically vote Republican like no that's not what that means you know like you have to be able to defend yourself in that situation and not allow idiots to put you in that box like people have been trying to put each other in a box for for forever just and I were just talking about this uh in the bathroom I don't know anyway but we were in there we have our best conversations by the way that's great we're holding our business under the stall but no we're sitting there and um I was I was reading these news articles I'm like it feels like they don't even try like they used to try when they would lie to us it was smarter it was kind of like you kind of had to be like huh I could kind of see now it's almost like the sun's purple you're like what no it's not what you thought it's totally opposite yep but I wonder if it's just either they think there's they're starting to realize either that people are just going to run with it or what like why is it 100% what they've realized is that nobody that they're just going to listen the bulk are idiots and the and the free thinkers even being sly we're going to think for themselves and challenge it so why waste our time trying to be sly let's just be blunt we're going to catch the 60 percent dummies and the same 40 percent that are free thinkers and that we're going to challenge it doesn't matter how creative we ride it they were going to challenge dig into it think about it's like so why waste our time trying to be sly when we're going to convince the the 60 percent that we know we're going to convince no matter how we ride it it's weird that's what it is it's like they're gonna the idiots are going to fall for it no matter what so it's like let's just be direct let's just get more of it out directed like let's not waste our time being creative at what point yeah do you guys do you think at some point i hope this happens at some point do you think that most people are going to be like wait a minute this is all bullshit like what is going on here i think we're all i don't know man if they haven't come to that conclusion now i'm i i'm worried worried for them when was the last time you looked at uh you know what what are the trends right now with these you know news networks like let's say you know msnbc or the fox news or cnn like are they are they maintaining their viewership are they continuing to see a decline what do you see like look that i'm pretty sure they're tanking i would think so i know fox they're bleeding like i know fox had a new lineup and i just saw an article jesus i mean they lost tucker right so that had been one of the i mean you're talking about one of the most viewed man he's on fire right now reviewing everybody tell me that andrew tate interview was not one of the best conversations you ever saw you know i was never i never watched uh too much of tucker carlson before i would see clips here and there um i watched him interview andrew tate and then i watched him i thought he was pretty measured i watched a few so then i watched him interview um the republican uh like the presidential candidates yeah okay okay here's what i hate about the media whenever they interview a political candidate they they like play likes like uh like softball like hey and they don't really go with the hard shit or they play softball they play softball and who they like and then who they don't like their throat and so then the candidate doesn't go and go to this guy because he knows they're going to ask me the hard questions i'll go you know like what's your favorite ice cream or stupid shit like that my name is joe biden i love ice cream he was hard on on these on some of these candidates he eviscerated mike pence you see that and bro and he didn't let up on it yeah he kept going i'm like finally i want to see mike pence gives the most political suicide oh yeah terrible and then uh what's his name vivette that guy's winning me over yeah i i thought the he's doing it he was fire he was doing really well i thought the andrew tate interview was the best interview i think it's i was a really i think it should be one of the best interviews this year that on joe rogan on anybody i think it was one of the most the most we paints a different picture of the guy like like in terms of like any understanding if you hear his name like people already have opinions and that's all been sort of programmed but then if you listen to the guy and hear his thoughts all the way through it's pretty interesting the contrast of what you're receiving about him versus you know actually what's weird is how he's become like this uh this figure that people fight over and there's so much contradictory information that keeps being put out over this one person it's really weird it must be because he has so much influence yeah and especially the maybe the people he's influencing young men the young the 20 year old kind of men uh crowd yeah i mean it's like you you don't read anything that's in the middle about him it's either like really bad or like he's the most awesome thing in the world yeah no i mean i think the reason why i like that so much too because i remember when we we first came across this stuff and we had a back and forth debate about him and stuff and i think that most the interviews that i've seen the guy in because he's not afraid to go to have interviews with people who completely disagree with him he's playing defense like 90% of the time like most people are out to unless it's like eclipse to make him look horrible yeah and chow and he and he would come off a little bit abrasive which i knew that was one of the things that you didn't like is like you'd be like uh i don't necessarily disagree with you saying but i don't like the way he says it you know in my argument back to that was like well fuck the guy is in a fight every time he gets in a conversation because nobody is like asking him like intelligently thought questions where he can articulate his point they're cutting him off they're challenging him even you know people that may even agree with him we're interviewing that way where that conversation with tucker i felt let him articulate his point and tucker didn't not it didn't throw softballs like he asked very hard question well then why did people say this about you and they made him explain everything i've never seen him so common in interview and never see his uh i've never seen him be able to get out a full train of thought so big picture right big pictures i was thinking about this because we watched the interview the other night all of us and um you know i have mixed feelings about andrutate from what i've seen uh but big picture there there's a um a huge market demand for young men to have uh like somebody to look up to that essentially tells them like the shit that you you know that you're supposed to be told when you're a young man was like go get go to work work out you know get a job be responsible like how to take care of yourself another yeah if you want to be healthy if you want to be attractive you need to be confident you need to be you know show that you have some value like yeah because it's not just saying like earn your wealth it's not just saying like jordan peterson very different but he also kind of attracts you know like there's like a vacuum like a young like young men don't have that and the message isn't like isn't necessarily like be lazy and whatever it's like it's not easy stuff if you do what he says he's like you know if you get through the bravado and all that other shit that he does what's he telling you to do like get off your ass go work hard yeah be independent self-sufficient you know and young men are like yay whoa nobody told you that before i mean i think that's why we see we talked about this the other day on the podcast and i said the jury's still out on how i feel about some of these things that that people are monetizing and again it's not me bashing on them because i said the jury's still out i'm not sure how i feel but there's a lot of these you know influencers or people that have large followings that are building these brands around you know these these these weekend camps or week-long you know boot camps where it's like and really it's like just they're hammering the shit out of these young boys and very very militant too about their approach it's just but and they want but they want it you know so you see there is there's this obvious need it totally reminds me of the ocr movement that we talked about years ago remember when we speculated on what how funny it is that if you'd go back a hundred year if you were from a hundred years ago and you got a time machine and you saw that people sign up and pay to get beat up and run through these courses you would be baffled by that but it's because we need it it's in our human nature to desire that challenge that hard and because we are all soft we're working on these desk jobs it reminds me the same thing you go like wait a second these young boys are signing up to get yelled out and kind of be little encamped in water all they're hearing is about toxic masculinity all they're hearing about is like if i'm too energetic or i want to move like i have to be on medication uh you know i have to sit still i have to like you know memorize things and conform and comply it's like you know of course there's going to be this like aah like rebellion to that yeah i just think they're thirsty for like a male role model yeah you know that like calls to them that says to them like make you can you know do something with yourself there is a better version well and then also it takes hard work and then also encourages things like stoicism man where it's okay as a man to cry or be sad or have down times but you still get the fuck up and go to work do the work you still get up and you do things that's you gotta be a good man you have to keep at it you can't just like fall pieces no you have to that's how the world works and i just don't think we've been saying that for a while i think we want you to follow telling everybody to be it's okay to be emotional be sensitive cry it's okay and i think we're leaning so hard into that that we're we're messaging to men the same way that we mentioned a lot of things to women remember when we talked to attachment adam and he was talking about how men want respect we're even going after therapy the wrong way with men we're thinking that like that like men don't want that like men need a challenge they don't they don't need to sit and hear their feelings all day and express themselves like that's not what is going to help them it's going to help them is to give them the show them the problem show them how to solve it and they go get their ass to work and make them go accomplish it and then that right there is going to empower them and make them a better yeah so someone listening right now might might be confused over what you're saying so i'll give a little bit of an analogy it's like it's not telling a young man have no fear okay that is not how it works you're going to be afraid yep you and you need to feel that you can't just disconnect knowledge it a robot because that'll make you a terrible father and make you a terrible person a terrible friend you'll end up medicating yourself with alcohol or god knows what so it's not about having no fear it's about being brave yep have courage in order to be brave you have to feel the fear yeah that's the difference so it's not telling man uh or or boys hey you know feelings are bad yeah ignore your feelings you can't be sad hey be in touch with your feelings you got to feel these things they tell you a lot about what's going on they give you signals you're mad for a reason you're sad for a reason you're frustrated for a reason oh oh it's 7 a.m. you got to get up and go to work still you still got to go do that thing you still got to go to the gym you still got to take care of your family that's that's the message and i think it's like it was too extreme of one way and then it went too extreme in the other way you know yeah and i know young men listening right now will probably get jazzed by hearing this because nobody says that well i think that's why i think that's why there was so much appeal to somebody like andrew tate is because i think he was unapologetic about that messaging and and he's like anybody else that's on social media is like he knows what gets clicks and so he leaned into that he leaned into the extreme version of that which backfired on him right it also got him a lot of negative he also got someone like you who i think probably agrees with a lot of his messaging to get clipped out and shared to you then you're like i don't like this guy i'll tell you i'll tell you might listen from what i've heard his words not clips that are taken out of context and i haven't seen all of this stuff okay but his words like i can hear what he's saying and i could say okay i see his point i get where it's coming from okay that's true but if i met him in person his bravado the way presents himself the way he talks i just wouldn't like him oh it just comes across i disagree with that you think i'm maybe in you but i'm like secure enough in a situation like that where i don't think it's insecure thing i just it just would come across to me is like um i don't know i think someone who puts themselves out in that way like why are you why are you i wonder if you would present himself like that around i didn't even think that they would he would have that bravado i think maybe it's a media in contrast to somebody challenging him that's right he does not strike me as the guy who's insecure about what a badass he is that he would need to flex on someone like us if he came in the room he knows how financially successful he knows what a badass he is physically he's always talking about the money he has that's that's leaning into the social media thing that's why i just i just explained well that's what i mean we're judging it's like wait here's the thing like part of why we suck at social media is because we don't lean into those things right you know i know we've got the toys we've got the success we're very masculine we have all we have a lot of those traits also but we don't lean into it because it's just not our style to do things like that it to our to our fault right if we wanted to be better at social media we would we would exploit those things as a media personality i get it i'm just saying in real life if you sat down with someone and within the first five minutes he talks about his bugatti and his private jet yeah that's why i think you're off on this like if you the way i look at somebody like that right and and then what i've realized is if somebody aligns with me values morally uh spiritually if we have a lot of those things in common rarely ever do i meet them and not like them regardless if they have a flamboyant personality or they're quiet and shy if morally we align on a lot of things nine times out of ten when we meet we end up liking each other here i don't mean flamboyant you can be loud you can be quiet there's nothing wrong with that i mean if you're sitting down in front of me and in the first five minutes you're telling me about i don't know uh you know the cars you drive how much money you really think that would happen you are well no this is the media so i don't know in person yeah i know i'm judging it off that we're all speculating right now right totally i just i i really disagree that we would invite him in he would walk in this door and he'd be like yo you see my bugatti outside like i just i told that that would be annoying yeah that would annoy me too but and that would also be a sign of a very insecure man he does not strike me as a very insecure man and that would be obvious like men that have to do that right or any sex for this matter anybody that has to lead with that and this is by the way coming from somebody who was very insecure about these things matter of fact this was something that i had to work on for a very long part of my life and my journey of success was when i first started to get that i felt the need to have to say that stuff because i felt so insecure from where i came from and i and i'd be in a room of highly educated successful intelligent people and i too had all this like financial success and so i needed to talk about all my accolades because i was insecure about that prove it right yeah that is i've long i'm long beyond i'm beyond that now in my life and i just don't get that from that person just because that's what they talk about i mean it's hard we're we're judging you know somebody off their videos and you know all the media i mean who know i mean how many times have we met someone in person and it's way different yeah than the persona so many times yeah almost every time yeah most i had to i have to bring this i have a update on um arlo and i just wanted to kind of ever sense like that story i told you guys about him kind of going off trail finding this poo and then like eating it get real sick tripping out do you thought you thought he might eat literally thought it sounded like i've been growing in the poo or something so i have a theory okay so he's been like probably the most difficult dog i think i've ever had right i mean hands down uh love super like lover dog like he's like very lovable and everything but like just a huge pain in my ass um and i love the stories from dude so as of the last few weeks since i even told you guys that story i mean he's just been like calm docile he he listens to commands like i've been taking him out he comes back he doesn't like just take off like he's done that to me a few times uh and he just comes up and he's just like totally chill lover i'm just like he actually i think he saw i think he saw mother aya i think he finally saw the way it was just like you know like maybe maybe some neural connections happen in there and he's just like you got it you know it's like this is how i have to bathe i don't know i'm like holding on to that like hope it's now he's all good yeah how old is he though right now yeah i know there's that yeah so he's uh what four i think he's five okay yeah so he's he's getting an older that's about right like when they start breaking out of their teenage years you know i'm saying and when is that is still the energy is the same as well yeah he's crazy well i mean he's still a wymer reiner i mean at the end of the day those dogs have got a lot of energy that my buddy who is an ultramarathon runner love that dog because the dog would run hundreds of miles with him you know say that's it's cool about a dog like that but i don't think he's ever it'll take a long time for him to calm energy down but i bet the it's you know he's he's moving out of being a teenage boy and now he's more of a mature that's like the logical explanation i'm holding on to mother i'll go with your ischia trip i'm just saying hey something happened immediately after that speaking of that stuff but another study because you got you know i've talked about how i'm gonna try doing this ketamine therapy thing oh did you sign up for that well i signed i signed up for it hasn't happened yet i'll keep i'll give you guys all okay you haven't done the other one since then or have you no i'm not specifically but uh i think i'm gonna go tonight and then i think i might oh you are okay yeah so so check out this another study came out on ketamine so ketamine's FDA approved for the treatment of anxiety and depression um and things like ptsd well they did a study this is the british journal of psychiatry okay so researchers from the university of new south wales and sydney australia found okay this is crazy that more than one in five participants achieved total remission from their symptoms of depression after a month after a month of biweekly injections a third of them had their symptoms approved by 50 percent now keep in mind these are treatment this is treatment resistant to depression that they that they did in the study meaning they've done other treatments previous to one of the hardest things to treat is this is treatment resistant depression that means if you've tried ssri's you've tried other combinations of drugs you've done talk therapy you've done and it just doesn't get better one month how interesting one third 50 percent better and one fifth were cured that's a weird thing to say about depression wild yeah there's something there that is quite potentially like a breakthrough in medicine that's going to be like equivalent to like antibiotics where it just changes the whole landscape of everything yeah i can't wait to hear your experience and to compare it to all the other stuff right because i feel like there's a there's a lot of similarities in the the research that we're hearing around like the mdma the ketamine the psilocybin like they all seem to have these profound you know benefits to therapy so be interesting well along those lines because i believe very strongly this is true in almost every case something that is that powerful also has lots of potential negative of power too i read a a sub stack so you guys from a sub stack where people write okay so a doctor this was a doctor who wrote about his experience with psilocybin did you see this i think i might have yeah so he wrote in there he suffered from kind of mild moderate depression for a while and you know he had been on treatment had read all the studies he's a doctor so he took all the precautions he had micro dose with it leading up to larger doses to test his tolerance everything seemed okay set himself up with uh some friends uh i think one of them was medically trained in this great environment like he knew the studies he knew what he was doing he wasn't some kid going out to party and eat some mushrooms okay he ate a uh less than what they would call a heroic dose i don't know what the dope but he ate like a substantial dose one that you would eat if you were gonna you know get treatment or whatever took the dose full psychedelic dose yeah i think i don't remember what i don't even think it was three grams if i'm not mistaken i don't know what the doses are i think that's what i read but anyway he took it and he had this great experience and he felt amazing he started texting family members doing all the stuff and then the following days he started noticing interesting connections in life like oh wow like this this happened for that reason and that happened for that reason but then it was this song is giving me this message get obsessed over numbers and things and then oh my god i just saw this food label and i read this thing and that's telling me this he didn't realize it his friends started seeing this happen to him they contacted his therapist or like something's not right he went into a full manic episode for three months like way crazy for three months and now is starting to so he wrote and just just now starting to recover so he writes about it and he says listen like the potential for for danger he's he's never been manic before either he triggered a manic episode in i mean i could see that because of how powerful and profound some of these things that we're reading about i could just imagine someone who is stuck in this place for so long maybe years maybe decades of their life and all of a sudden they do this you know psilocybin trip one time or isle oscatra one time and all of a sudden they make all these crazy connections then all of a sudden you start thinking everything is connected like that and there's probably some truth to that but then you like overthink that you know i you know i think there's got to be some genetic uh proclivity or something genetic yeah something there like that was gonna be my thought was like maybe they can look back in your your you know ancestor you know genealogy whatever and like find out how uh if there's any like potential for psychosis or any kind of like uh issue like that that may be something that could be triggered well i think this to that point too that you know people that get addicted to alcohol cigarettes any other drug are just as susceptible to getting addicted to that also too i mean we i think we've seen plenty of examples of this in our space when we first started doing this podcast and we were traveling around and meeting all kinds of new people and you know they're the beginning of this podcast there was a lot of like a lot of iohaska a lot of psilocybin a lot of dmt trips that were happening in the health and wellness space justifying it as this you know way to be better and more connected and in whatever and pitching it as this like improving oneself and being healthier yet they're chasing this like every fucking weekend and it's just like okay at one point do you all right what point do you use the work yeah and what point do you start to admit to yourself that okay i'm getting high you're just trying to get high yeah you're trying to get high and have fun and it's and you justify it because it has these positive benefits too it's like well i get high and smoke weed and i laugh and have a good time watching movies and then what point do i justify that i'm doing this all the time for that and it's no different you know i've you guys have you guys ever known somebody that's gone into like a that's a scary not manic no i had a client oh really yeah dude it was that'd be scary oh oh it'd be around it even it's the it's literally crazy like you literally believe like this person believed he was i'm not gonna say too much just in case they listen and i don't want to you know make them feel like i'm talking about whatever but this person literally went manic and believed that they were this famous person that passed away years ago this position thought that's what they were they had to they took him to and he talked to me after he came out of it they took they they had to hospitalize him and he i said what was that experience like because he's like telling me now at this point right and he goes i thought everybody in the hospital was in on it i thought my family was in on it i thought that everybody wanted to keep me wanted me to be fooled and not know that i was this person who's from the past this famous person i'm like you fully believed it he goes oh i was he's oh you couldn't convince me otherwise i'm like holy that's a scary place to be dude that is so wild yeah i knew it so one of my friends growing up was the same age as my cousin that lived with us she was like four years older than me and he'd come around all the time was like a drummer cool guy and i found out later like he used to be frisbee golf and all that and i i run into him every now and then played in this like pretty famous punk band and um he got into DMT and he smoked a little bit too much DMT and he literally like went crazy and like is walking the streets and fully homeless now like after like like overdosing on DMT so i was like i didn't think of like a psychedelic drug having that effect you know and so that was a little cautionary tale for me so so ketamine is not uh a psychedelic in that sense and i think that's why it's probably the only one that's uh yeah because it doesn't safer i think so i think they're seeing in the studies that there's less of these potential you know effects so it'll be interesting then because if i go crazy yeah well no because you because that suck because it's safer is it less maybe potentially as power is maybe it's not as powerful as the i don't know man i'm reading these studies well yeah crazy i mean a lot of them seem to point in the same direction so it's interesting to me you know you have to wonder too like you know because of what a lot of that does is like open these pathways or open these doors like how uh how many doors are closed off or pathways closed off in your brain as a protective mechanism because a hundred percent right and so you open a door that was supposed to stay closed you're right because your brain already taught it like like that's supposed to stay shut there is a need the equipment to be able to deal with it there's a reason why you don't remember this thing in your past yeah and then all of a sudden you're going to remember it and then go home like you know five hours later you're supposed to be cool i mean because i could see imagine like so i told you guys before there's a lot of like dark like i don't remember meaning like i don't remember yeah like my childhood and so much of that i think i've processed work through and like in fact i come from a place now that i'm very grateful for everything that has happened but i can't imagine doing therapy like that and then it opens this thing or like i didn't even know i was like molested for six years or some shit terrible you know i'm saying like something like like all sudden now i just horrific yeah i'm like i thought i was so over all my shit like and then it opens that door like i could just imagine like you know that's happened to people i bet has it happened we're like too if you delete a memory like that but it's still kind of lives in your body it does feel it right it does it does and just to make things even more paranoid everybody you can actually have false memories you could somebody could lead you right and you could start to create like wait a minute maybe that did happen and no no that's why i with this testimonies are not really that solid now that we've freaked everybody yeah we went to a negative spiral there hey you know what is the safest thing that's been shown to help make you feel better but getting fit uh you ain't gonna open up some way to wrap it all up for us that's it go easy and you're not gonna open up weird trauma go live some nutrition do we have a shout out for today oh i have something i have something for you guys okay actually yeah this is uh the irony though is like this didn't uh didn't do as well as i wanted to do for me so there is a an audiobook for children called uh the rabbit who wants to fall asleep and my cousin uh Stephanie she used this like on all our kids and she was the most brilliant thing ever and uh i tried it on max i'll save the story for the next time we we get in here uh about like everything that happened when we did when him and i did this but the the story is uh a meditation for children so he's telling a story about a rabbit who wants who needs to fall asleep and his voice is is very meditative and it's like it like like i'm listening to it i'm like falling asleep and she's like i would put that on for my kids and they would never get to the end of the story and it's designed to like kind of pull them in and also be very meditative for them and then then they fall asleep to the story and i was like oh that's a pretty cool little hack that happens to me when i listen to the huberman podcast cubes look it's not what you eat it's what you can break down digest and assimilate check this out this company we work with that makes a product it's mass enzymes these are digestive enzymes for fitness oriented people and this month only you can get a free bottle of their 100 plant based naturally derived uh digestive enzymes so help you break down your proteins your fats carbohydrates help you with digestion help you assimilate all those proteins for gains and recovery and again it's a free bottle go check them out go check them out go to masszymes.com that's m-a-s-s-z-y-m-e-s.com forward slash mine pump free and that's how you get the hookup by the way coupon code is mine pump 10 for purchases all right here comes the rest of the show first question is from josh shananator what are some sled drive alternatives could i pull a tire on a beach using a harness anything drag a kettlebell drag a kettlebell on the sand let's put your car in neutral and push it that's that's another one make sure you know you're not going to have a driver some safety things i should mention there but yeah you could i used to do this with uh with clients too depending on the surface that you're working on you could uh put towel on the floor and push the towel so you have some resistance dragging something or pushing something it could be anything that provides resistance that you have to push or pull is essentially a sled the difference with a sled is it's made for that reason so it's more convenient and it's not going to break or you know ruin your floor or whatever but it could be any you could pull a wagon you know you can get like a one of those radio flyer wagons you can throw just load it up load it up and pull it um i mean anything gives you a rickshaw yeah just go to town with a rickshaw you guys try to get you to come to work with me yeah i wouldn't hear if you guys don't know we just we just it's the most carbon neutral that's right that's right pull around a rickshaw planets yeah i mean the the benefits of of pushing and pulling things are it's low skill in the sense that the risk of injury is low in comparison to other extras that's zero but in comparison to other movements there's no negative portion of the rep right there's no eccentric it's all concentric right you're pushing but you don't have to like when you squat you have to also lower the weight and squat it up with this it's just pushing and the eccentric is where you get a lot of the damage and the soreness it's also we get a lot of muscle growth but it limits you in terms of recovery so pushing things or pulling things you can do it often and the other benefit and this is one that i think is often understated is i mean how many lower body exercises do you know that encourage like full extension all the way down to your toes right so it's not just your hips and knees it's also your ankle and your strengthening your foot and not in isolation but rather all connected together so it teaches everything how to really work and move well together so it's so functional yeah low damage low impact it's one of the the best ways to really build up volume to build muscle so it's an awesome tool next question is from connor amrine what is the ideal amount of sleep for building muscle everything says seven and nine hours but how big of a difference would nine hours of sleep versus seven make uh it's gonna be an individual thing it not only is it individual it's also dependent on what's happening in your life yeah it's also dependent on the quality you know what kind of sleep is it that's it like i've been in bed for nine hours before and felt dead tired waking up and i had and i've also had six hours but it was like i had quality six hours and it felt a lot better so it's it's a lot more than just the time um you know that you're in bed it's like the kind of sleep that is quality i guess the only way to know is to to try one to the other and see how you feel yeah i i really feel that putting too much emphasis on the the the total time is is a waste of time to do that no pun intended just because there is such an individual variance on on exactly how much is optimal for you and i think more energy and effort should be into consistently trying to improve how you prepare for bed i think there's so much room for improvement on everybody in that department including myself definitely of being consistent about when do i stop drinking water when was my last meal how soon do i get the lights turned off when do i actually get into bed by that time like do i decompress and either do some sort of a gratitude thing or read instead of like thinking about stressful things like work breath work like there are so many practices that you can start to put into your routine to get better quality sleep regardless if it's six hours or nine hours that you should probably be working towards that i would put more of my energy into that then going like oh check i got eight hours today you know oh another win it's like but yet you went to bed three hours later than normal or you just happen to be super exhausted because you got terrible sleep the week before and that's the only reason why you slept that long so instead of focusing so much on the length of the sleep i would put effort into better quality sleep by how i prepare for sleep on all those things that i listed it's one of those things where too little or too much is not good if you're sleeping a lot there's probably an underlying health issue depression if you can't sleep there's probably again an underlying issue i remember for one of the big ones for me that i just i mean relatively recently figured out besides the sleep routine before we're in bed was how much being exposed to the sun in the day early in the day have huge difference so it's like oh i'm up at eight a.m if i get sunlight at eight a.m that impacts my sleep when i go to bed at 10 p.m you would never think because they're so far away from each other but they have huge impact this is uh i love for someone to to test this out because this is this was such a big one for me too is like um you know the house that i'm at now too has like this nice like backyard i can lay out and where the sun hits like early in the morning like if i just go sit out in this little chair or the sun's hitting and i'm kind of like having my cup of coffee for the first half hour or so of the day of just that sun beating down on me that night i don't give a shit what i do that day that night i always get almost the best sleep ever just from that one little thing ignore all the other crazy tips that i said and like just i think that makes such a big difference and i don't know if that's again the individual me who you know is under fluorescent lights all day long is is used is sometimes no studies back to 100 right so i i just know it's the same thing i mean for me individually i have to cut off eating at seven o'clock like you can't eat past that or it's going to completely interrupt and destroy like my my REM sleep like the deep sleep i could probably make it through but it's like i'll still wake up you know feeling tired you know what's interesting about this do you remember as kids went you remember this like this was a common comment right where you're like oh man what is it about going swimming that makes me sleep so good at night remember you go to your friend's house they were cool and everybody would go to bed like early that night i thought it was the swimming yeah it was exhausted it was we were outside in the sun all day long and i i have with my little ones like if you have little kids with trouble sleeping you get them out in the sun all day you a huge difference in max by getting him outside and giving him a half hour to hour play early on first thing the day makes a tremendous difference on his nap time or his bedtime and how easily he goes down and how hard in consistent he sleeps now huge difference part of the question is like you know how much of a muscle building difference or what okay so bad sleep or yeah let's say poor sleep versus good sleep profound difference in everything not just your ability to build muscle burn body fat it'll affect your cravings your mood your psyche your hormones your inflammation your immune system it's profound to the point where sleep deprivation will kill you that's how imperative it is like it's like oxygen like you absolutely need it so it's one of those things it's very important and if you just go to bed and knock yourself out with i don't know a substance or you just hit the pillow and close your eyes immediately because you're so exhausted you know or you need all these stimulants during the day to keep yourself awake like i would examine this because this could have huge effects i'm gonna make the case that it's it's not as profound obviously if you're like i think it's someone getting bad sleep is like you're you're going negative right and then somebody who gets okay sleep is just neutral then so he gets great sleep is positive and it has its compounding effects like if you continue to string good quality sleep days in like yeah you're not gonna all of a sudden that week put 10 pounds of muscle on but you string that together for weeks months and years of doing that it the carry over into your life your energy your libido your ability to build muscle your ability to recover like huge it's huge and it compounds because you're you're stringing those good those better days of sleep together for so long that i wish i understood that better when i was younger and it was more resilient and and didn't care as much about that because it's like investing you know it's like you you you put a hundred dollars away every day it doesn't sound like a lot of money right now but you do that for months you do that for years you do that for decades now we're talking about a lot of money next question is from marbear 2307 how do you pick the weight for am wraps when starting out amrap stands for as many reps as possible now before we get into like weight selection i just for people who aren't super familiar this doesn't mean an amrap is not do as many reps as you can do regardless of form and technique and just move the bar or whatever that's not amrap is and i wish they changed the name so people will get it it should be as many excellent reps as you could do as possible or as many reps as possible with good form yeah so the second your form is off you're done a lot of people mistake in this for keep going until you can't do anymore no no once your squat form is gone overhead press starts to look different your bed whatever you're done with the set okay so that being said this could be a really hard thing to pick because most of us unless you train this way and yet you practice you will underestimate you typically underestimate um you know how many reps you think you could do with a particular way so you look at a way and be like i think i could get 10 out and then you'll get to 10 and be like maybe i have two more and they'll get oh i think i have two more so unfortunately i don't have a better answer than this but you pick a weight that is a guess the first time then your second set or third set typically gets a little bit more accurate i'm trying to think of what what programs we program this where we use traditional exercise normally we use this on like we program it body weight stuff like push-ups pull-ups dips map strong has it in there and the reason why we typically do it is because we we know there's both men and women using the program and when there's a wide range of of how many they can do how many someone can do and so instead of us saying like a generic answer of like 15 body weight push-ups that could be really hard for maybe my female client but really easy for my guy who could do 80 so we put things in there like as many reps as possible so and normally it's like program like this like uh you're gonna do push-ups two sets as many reps as possible so that's me the first set i could rep out say 70 of them in the second set i could rep out 50 that that's same another person you could get 10 the first time and then five and they're both doing as many reps as possible because it's a body weight movement like that and so typically that's how we program i rarely ever program like a bicep curl for as many reps as possible or a bench press for as many reps as possible i just don't try to think where we program that where it wouldn't be a body weight type of movement and it wouldn't be like that do you know off the top of your head Doug i don't i think it is mainly body weight type yeah i think it's strong we have some like because they're saying choose a weight i'm like where are we where are we choosing strong i think we did some amrap sets in uh split uh like i think laterals and stuff like that if i'm not mistaken it's not a lot run the rack i know we've done PD yeah i wish we had a little more clarity on the exercise because i think that would also determine how i would give this person advice on how to choose a weight i guess if you were choosing something like lateral raises or a traditional exercise i would try and pick a weight that i think i'm going to get 12 or 15 reps yeah that's what i would probably over 10 so if i was doing if i was doing an amrap i would probably pick a weight for like the types of exercise we were just saying like a lateral raise a bench press even if you were to do a bicep curl i'd pick a weight that i think i should fall right around 10 to 15 and i'm not really worried if it's north or south of that but that's kind of how i'm trying to gauge the weight really we should rebrand this amgrap so what's that as many good reps as possible next question is from depraved habitual self-pleasuring wow excuse me you know what this is turning into you know there's like viral videos of the people pranking like the peloton instructors by putting funny by putting funny names and getting them to like you know get like the plane crash where the guy got fired and he's like bang ding ow and all these names and there's something yeah i think i think doug starting to get trolled a little bit i think so too but but this i but this is justin i know yeah i always handle i do this so what's the best way to use the song the sauna so sit inside of it that's probably the best way to do don't sit outside of it yeah don't sit on top of it um uh probably i could tell you the best way not to use it or should i say the worst way to use it it was probably before bed they show that it can't interrupt sleep if you raise your core body temperature right before you go to bed so probably not a good idea to do it too close to bed post workout i believe to be the best i think it with the improved blood flow the growth hormone release so i'll work out when i have an opportunity when i have a chance i'll work out not eat right so i have no meal yet go into 20 minutes um and i noticed it's like uh it's a little bit of an added stress but i do get some better adaptation results from doing it but other than that i don't think it makes that big of a difference when you look at the data aside from before bed they really show that how you use it or using it at all because there's data that so supports using it using it is incredibly beneficial oh no yeah no i guess i'm thinking just time i think i'm just thinking of the time well so i think what's more important and i think huberman touches on this yeah total time like he's he's he's got two uh you know clips on one on cold plunge one on sauna like to reap the most benefits you if you do a minimum of i can't remember what the sauna time is a week and how much the cold plunges i want to say it's like 40 minutes maybe andrew can look this up for me what huberman says on this i believe it's 40 to 60 minutes of heat in the week in like 20 minutes of cold something like that i think you're right somewhere in that range i know there was a study that was done on all-cause mortality and in the study now of course i'm sure this could get extreme but in the study the more the better so people who did it four days a week i better was better all-cause mortality and people who did it three days a week and they got better who did than than people who did it two days a week that being said this is a it is a stress on the body in the sense that you you'll you'll see if you ever use a sauna you'll notice that you can go longer and withstand more the more consistent with it exercise mimiker somewhat somewhat just because it raised the body temperature and the core temperature the mistake and by the way though like i mean uh dug has been told not to do it right so depending on um what other stresses that you have going on in your life it may not necessarily you got to remember all these things cold plunge sauna uh exercise training cardiovascular and stuff where you're doing sprints and stuff all these things are all all all stressors and depending on what else you have going on in your life you know all just just because it has studies attached to it to show its benefits may not necessarily always be beneficial but i think there's a pretty generic his smallest dose that it gives you the biggest bang is what i was looking for did you find it for me andrew or no yeah um it depends on what your your goal is here but the smallest amount in the sauna specifically is five to twenty minutes if you're looking for overall cardiovascular health general health total one hour per week split into three sessions and if you're looking for growth hormone release multiple sessions of 30 minutes each with cooldown periods in between so one hour a week one hour a week on that and then i think the and then cold you know i don't like about that though is there's such it's like exercise there's such an individual very yeah you know like um i know this for myself if i overdo the sauna it zaps me yeah my energy is down i feel like crap um so i so okay yes where i see it is is total time in one session like if you did uh let's say 60 minutes in just like exercise yeah if you did 60 minutes in one week i can really like i'll get i'll get a headache sometimes if i go for a full hour straight but if i did 10 minutes every day not bad at all yeah i think i think the way that someone should approach it is to start slow if you feel fatigued from it you probably overdid it so start slow and then slowly like with exercise ramp up from there and then go up to a a dose that is reasonable for you to sustain because like anything i believe consistency is probably more important than intensity or oh that's one and hydrate yeah because someone might be like oh six days a week is better but i can only do three it's a waste of time type of deal no i would say go in slowly work yourself up and then whatever works with your lifestyle that you could do consistently is what's going to give you the best long-term success and results look if you like mind pump go to mind pump free calm check out all of our free guides we got free fitness guides for everybody you can also find all of us on social media justin is on instagram at mind pump justin i'm on instagram at mind pump to stefan oh and adam is on instagram at mind pump adam