 If you want to pump your body and expand your mind, there's only one place to go. Mind pump, mind pump, with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, for the first 50 minutes, we do our normal introductory current events conversation. It's anything but normal. Little bit of a twist, dude. We got into the fitness and we talked about our personal shit going on. We had a good time. We talked about high rep training, or at least my adventures in high rep training. We talked a lot about snatch grip deadlifts. Whoa. Heavy deadlifts and the benefits of training outside of your comfort zone. Actually, Adam shares a story of a couple years ago, how he added a couple inches to his back through heavy training. We talked about standing up for yourself and turning the other cheek. Don't get bullied. We talked about the Nazi saluting pug and freedom of speech. This is a real thing. This is actually all over the place. Yeah, this actually happened. Should we throw him in jail? Yeah. We talked about how our... Damn dog. Yeah. We talked about how our environment, experience, and media shapes our perception of people and the world. It's important you examine that often so that you don't have preconceived notions that are not accurate. We talked about Adam's new Viori shirt. It's very nice. Looking fly today. Very slick. It's a nice salmon color. Matching my cherry blossoms. We are sponsored by Viori. If you go to Viori clothingism, yeah, if you go to VioriClothing.com forward slash mind pump, you get 25% off. Again, that's Viori spelled V-U-O-R-I clothing dot com forward slash mind pump. And then I uncover the Harvard study that was just published that blew everyone's mind. Mind blowing study. Crazy, crazy study. This guy would never have put those two together. This guy is still blue. I'm so glad they invest money in studies like this. Then we get into the questions. The first question was, is it true that young men today are losing their sex drive? This particular individual and her roommate have noticed that dudes just don't wanna have sex like they used to. A tragically, tragically sad story. And she's a little frustrated. Trying to get some. Don't DM her, please. Yeah, yeah. You can find her at Tender under. No, no, no. Next question was, can we explain what it means to fatigue the central nervous system? And are some exercises more likely to cause that type of fatigue? Little controversy there, great conversation. The next question was, we talk a lot about priming and mobility warmups, but we don't really talk a whole lot about what you do after the workout. Is it as important to have a good cool down as it is to have a good priming warmup? Yeah, chill out, man. And finally, what are our thoughts on how the sedentary lifestyle is now becoming the new smoking? It's probably better that you smoke cigarettes, to be honest. Believe it or not. Say what? Believe it or not. My pump is sponsored by Marlboro now. Yeah, exactly. We're rich, you imagine. They'd have to pay us a lot of money. I want to be Camel Joe. Yeah, believe it or not, if you sit down for six hours or more a day that's equivalent to smoking a pack of cigarettes according to a 2014 study of over 120,000 people. We talk about that in this episode. Also, this month, still going on, get free access to our private forum. It's our crown jewel. It's what we have that we value the most. There's lots of smart, like-minded fitness and comedy enthusiasts in there. You can go in there, you can ask questions, you can answer questions. And of course, Adam, Justin and myself are in there every single day. In order to get free access, all you have to do is enroll in a maps bundle. Now bundles are where we have several maps programs that we combine for a particular goal, like if you want to be a sexy athlete, we have a sexy athlete bundle. If your butt isn't responding to your training, we have you build your butt bundle. Or if you want everything planned out for you and you're super serious about your fitness, you can get the maps super bundle, which is one year of exercise programming all planned out for you. All of this can be found at mindpumpmedia.com. I'm sore, man. Fucking sore muscles. Soar, swincher. I've been, thanks, Justin. No, muscle, that is a muscle, isn't it? It is a muscle. It is a muscle. No, that one's not- You've been expressing that muscle. No, that's not, you know, there's several swincher muscles in your body. Yeah. Yeah, swinchers are basically muscles that- They contract. They close up a hole. Like that, yeah. Yeah. Then they push stuff. Just in case you didn't know. Right. No, I'm sore because I'm in territory that I usually don't go into. Justin, you know exactly what I'm talking about. Oh, yeah. It's that high rep territory. Yeah. It's horrific. It's terrible. Some people enjoy it, though. I mean, they'll be adapted people. I used, that's exactly what it is. So I love that way of training for such a long time. You guys were the ones that really pushed me out of my comfort zone to, I never trained in the one to five rep range. We tried to convert you really hard. Ever. And I did. And then it was fully- They all have benefit. Right. And now I hate the high rep because you guys, it's all your fault. Like, I'm like, man, I wish I could get back to you. Were you always in like, you were a high high rep, like 15, 20? Bro, I was, so low rep range for me would fall in the single sets of eight to 10 reps, which I rarely- That was low reps. That was low reps. And then I would normally build up to 15. And then I would build up to a lot of super setting where I do a heavy 10 reps and then I do a 15 light rep and I would super set all the extra, yeah. So I was high volume. No, no, I mean, I know the benefit. I know the benefits of it. I just don't like it because it's exhausting. Yeah, yeah. And you got to go hell of a lie, you know? It's a shock. It's a shell shock. It's, you get a different shakiness. You know what I mean? So I did high rep snatch grip deadlifts. Well, that's exhausting. Wow. When's the last time you did a snatch grip deadlift? I've just done it actually two days ago. Really? Yeah. Yeah, I know. So what do you get from, what do you feel from them when you do them? Oh, my upper back, dude. Yeah. And my lats. I actually, when I go really wide like that, it really, I can feel my lats already really engaged. Just trying to stabilize it. Yeah. When I'm conventional and I have like a normal standard grip, I really have to think about bending the bar to activate the lats where when I go really wide, naturally the lats are already kind of stretched out. So I feel them already engaged and then my upper back when I pull. The hook grip when you're out there, or are you doing a regular grip? Just a standard grip. Because I noticed my grip too, it works my grip totally differently. Oh, it's challenging. Very different because when I grip something, I have a lot of strength with the last, with my last three fingers or whatever. Oh, which you're losing that on a wide grip. On a wide grip, it's your ring finger and your thumb. So I'm totally, it's totally different for me. Yeah. It's pretty cool. But I'm going light as fuck. Like I'm doing sets of 20 reps and I'm doing like. 135. Yep. It's just, I mean, for deadlifts for me, that's like, you might as well give me nothing. But no, it wasn't. 20 reps of that shit. And I'm like, oh yeah. See that's interesting. I've been going more, getting back into power movements. Oh, like explosive power? Yeah. Like cleans and push presses and you know, yeah, stuff like that. So just getting that like explosivity back in the mix. And that's been a shell shock for me. But then again, it's a little bit of my comfort. So I haven't been there in a long time though. So I did get pretty sore, man. Like I'm sore. I was doing a lot of Jane Fonda stuff, you know, like singing my routine. I'm writing my roots. So I'm trying to like track and I know you're putting in your story. Yeah. I'm trying to put in my story so people can kind of follow along when I'm doing it. Yeah. Those Jazzercise workouts are fucking hard. And I'm not going to lie. I'm writing them stuff like that. And I feel like I should fudge these numbers because this is such a pussy ass workout. But I don't. I keep it real. So people know. So fuck you. You know what I'm saying? No, you know what? It's funny because I remember that. I remember like posting on Instagram and if you're going light or whatever, you don't want to, you know, almost like naturally you want to be like, well, you know, I've gone heavier before. Why don't I use the numbers I've used before? Right. But then, you know, as far as, you know, part of me is like, well, I want to also communicate this to people because I want them to do it the right way. No. I'm saying 100%. And I think that's where the transparency with that is so important because I personally believe that most people inflate a lot of their numbers, their sets, their reps. And it's why I don't like it is because it feeds this problem that we already have of people overtraining and besmoting. It's like. Superheroes. Yeah. So now I'm like, you know what? Like I know as much as that my ego tells me I want to say, oh, well, yeah, I normally can deadlift this, but I'm doing this like, no, this is, I'm doing two sets of this. I'm only doing 135 pounds. It's really, but I mean, I tell you what, my body's already changing in four workout. I mean, if it four workouts and my body is starting to change now, I think it's also important to that people know that the change is really slow. I was just answering a question on one of our DMs and, you know, someone's like, hey, they're telling me their core can take what their fit bit is telling them the burning they're telling me where their calories are at and then they're telling me that they're not seeing a lot of change and I said, well, what do you mean by you're not seeing a lot of change? Well, my weight hasn't changed that much. If you're in a, if you're in a good solid 900 to 1,000 calorie restriction every day and you're now following maps and strength training right now, you shouldn't see a huge change on the scale. In fact, if you saw a major change in the scale, I would tell you're probably doing something wrong because you shouldn't be like drastically losing weight. Your body now is getting a new signal sent to it to adapt and change and grow and build muscle. So you're probably building a little bit of muscle and you're probably also losing a little bit of body fat, which in turn makes a little to no change. So I think a lot of people don't that doesn't register. People only realize the difference between and you can find this online. You can actually find this. They've done pictures like this where you'll see a man who's six foot tall, 200 pounds with muscle and then you'll see a six foot tall man 200 pounds with no muscle and how different they look and they'll have they'll have them with the female, right? This woman's 140 pounds. This woman's 140 pounds. Both way the same different body composition you look way different way different. The other thing you want to keep in mind and I always forget to communicate this because I feel like I've said it so many times that I take for granted. You know, I think, oh, people know this. Well, they don't. Fat is volumous. It takes up a lot of space. So if you have 10 pounds of body fat it takes up a lot more space than 10 pounds of muscle. So even if you let's just say, you know, for whatever reason you've got the most excellent programming, your diet's excellent. You've got great genetics and you gain 10 pounds of muscle while simultaneously losing 10 pounds of body fat. Those are big numbers. Okay, well, let's just say that happened. The scale would look exactly the same. Your clothes size would go down by probably two or something like that. You know, it's a huge difference in your size because muscle is so much more dense and at the end of the day the scale it's a piece of information that you can use but it's only it's only one piece of information. You can't use it by itself. It doesn't tell you much. All it tells you is your total mass. But look, here's the deal. Cut your leg off. Oh, I've lost 20 pounds. Right. Your total mass has gone down but is that the kind of weight you want to lose? I like to use that example as well. So but it makes it. Yeah. But yeah, as far as the training is concerned with the with the reps like I was talking about earlier. One thing that I love about about doing this is whenever I go outside of my comfort zone and I see how poorly I perform I know because I've experienced this so many times now. I know that there's a huge like curve of upward curve of progress coming. You know what I'm saying? Like if I always train low reps and I add one rep to my lift or I add five pounds like that's a cool gain like well I got stronger. I gained five pounds but because I've been pushing that for so long that's about the extent of the gain I'm going to make. When I switch to high reps and I do 20 reps with the snatch grip of deadlifts, you know with 135 pounds because I'm getting used to the reps or whatever. I know for a fact next week I'm probably going to be able to add 30 to 40 pounds and do the same reps. I know that and with the same feeling of intensity. And I know the following week I'll probably be able to add another 20 or 30 pounds. That's just myself by the way. But Matt, you know, think about that the gains that you make because of that upward curve of adaptation that happens. It's so effective to train in all these different areas. Well that's the encouraging part because it is more uncomfortable, you know, because it's such a shock doing something that drastically different than what you're comfortable with. And then your body adapts. Your body adapts. You have to lean on that fact. Well I'll talk about the shift and mentality that you have to have in order to apply that because that's really tough to do. Oh you get attached to the weight you lift. Right. And most people we get in the groove of working out and you know if you're just now getting started on your health and fitness journey or you've been out the loop for a long time and now you're remotivating and going back in there's nothing when you first start there's nothing worse than that feeling when you first start. But to be honest this is when the greatest change is happening. Yeah. I mean when your body is really changing is that beginning process of this new adaptation of this new signal that you're sending it that you hadn't been sending it to for months or potentially years before that. And yet then all of a sudden we get some momentum weeks go by maybe a month or two goes by you've lost some good weight. Now your workouts are getting fun. Your workouts are easy you know what I'm saying or like you get it's easy for you to get in the groove and in reality like we should have already probably moved on to another phase or a new adaptation and focus but because but nobody wants to seek that right after you just got good at you know whatever rep range or whatever mode down. And that's why the like our maps programs for example the reason why we put phases and the phases are and usually three weeks long sometimes longer four or five weeks the reason why we length we set them up for that length or period of time is because that first week is really learning that new range you're kind of getting into it you're getting that new range you're feeling it you're not trying to push your body too hard I mean it's a new range look if I pushed my body with the same kind of hardcore intensity that I can do with low reps when I go to 15 to 20 reps what's going to happen is my form's going to go to shit and I'm going to not feel very good I'm going to overdo it because it's a new range yeah so that first week is me like practicing and getting used to the range so although the workout's hard I know I have to pull back a little bit to get used to it now the second week I start to push myself a little bit and by the third week now I can push myself really hard and that entire time I'm getting this really fast upswing of adaptation I remember I remember it was probably what two and a half years ago right you know Adam was at that time you're still competing as a pro physique competitor and then you started going messing around with the low repetitions and heavy weight and I remember you going heavy on your deadlifts and your deadlift weight you added like 150 pounds in a short period of time oh more than that it was crazy I was almost adding 25 to 50 pounds every week every time I revisited it blew me away that's because you never I mean not that you never but you had it in a long time well I really never had put I never even when I deadlifted in the past I was high rep deadlifting 8 to 12 reps always I never compromised like I was so about my mechanics and the you know isolating certain muscles and being a bodybuilder type of way I've trained for a very long time that even when I incorporated deadlifts it was never it was I never put that CNS focus of like okay I'm going to go after really trying to adapt that way versus you know always being so perfectly mechanically let's see how much if I call upon my body to rip up 400, 500 pounds can it do it driving that and man I remember each week going like surprising myself like dude the amount of muscle you gain in your back was pretty comical especially at that level you've been training for so long it's cool to see that you can make it switch like that which is really it's actually a very simple you know straightforward change but then I remember you remember you took the picture of your back before and after it and it was only like months it wasn't like you didn't nothing changed other than that and it was like boom it looked like all the five pounds of muscle you gained was all there which probably was well it would trip me out and I remember we talked about this a couple of years ago this is fucking true story no exaggeration I've always my back was always kind of a stronger part I've always been able to do rep out pull ups I've always been able to pull down good T bar row good been over row good I've always been able to do all these things I've always had a pretty strong back and you know when I would do a seated cable row at the gym I'm at like a good amount of weight there's about a hundred so I think the thing maxes out at like 300 and so it's a good amount of weight that I would be moving for rowing and I used to have to even strap up to hold on to that and do that kind of way when I got it when I started to become really focused on dead lift and this is when I was kind of chasing you and seeing okay let's see if I actually applied myself to build strength in my deadlift can I catch up or get even close to Sal and I remember like applying that I totally just stopped seated row like it just was no longer an important amount of adaptation I wanted to get good at deadlifting and so everything that I did was to complement that and I remember being like I don't know it was at least six, eight months before I actually came back and grabbed the seated row and I remember thinking in my head like well I haven't done this in a really long time probably start a little bit lighter and see my back strength as that because I know I haven't done the exact row sure I'm deadlifting sure I'm doing things like that that I've been for and I remember grabbing it and starting it like at 150 and I was like whoa this is really light I was like okay I'll warm up and then I was like let's push to like 180 and I was like fucking 180 is really easy and I mean everything from my grip to how the weight moved and I moved and I moved 300 pounds like it was nothing and I was like holy fuck this is it took me 20 years of my or 15 plus years of my life of exercise and training through seated rows being deadlifting to get my back to be as strong and look the way I did what I progressed in those six months of heavy deadlifting trumped everything I'd done 15 years before that it was just like my mind would it's crazy now the problem with that then is then you're like oh shit I did all this progress in such a short period of time and then you want to get stuck in that you know modality which I did and then you end up hurting yourself or whatever is because we're stuck in the same zone all the time and that's when I I know my joints I start to feel stuff on my joints when I stay in the same training phase for too long that's when I start to feel it start to feel it in my connective tissue and the muscle attachments my elbow my shoulder joint yeah it's I I totally feel that just creep up on me almost like it's predictable like you could just feel it coming on and through all these PRs or whatever it is that's driving you forward it's crazy it's like however self aware you think you are we've been doing this for decades right however self aware I think I am I have a podcast I talk about all the time I still get stuck I still get stuck in whatever I like doing and this is why I think it's important even to have a program whether you follow someone else's program or even you write it out yourself because I know myself and then it's over here's my focal point if I don't do that shit it's like three weeks turns into six weeks three months later I haven't done anything over five reps even to following through on your programming that's why I enjoy tracking again is just holding myself accountable if I'm sitting there writing the exercises down I feel like I have to do it I have the smarts to know this is what my body needs it needs this rep range it needs this exercise and then just go by feel you know when you have those moments sometimes when you're like I don't feel like doing snatch grip deadlifts today so I'll just go over and do some seated rows because that sounds good it's like you won't follow through on it so there is something to be said about actually documenting and writing down or like you're saying like following a structure program I always notice a significant difference in my results when I'm actually it's no different than tracking food and what we talk about with that you know of course the goal is to but at the end of the day even guys that consider themselves professionals and experts in this in the industry I still catch myself doing these things and having bad habits and following into these patterns that I enjoy it's funny because the nutrition side is easier for me than the training side in the sense that I'm more likely to get stuck with training than I do with nutrition it's pretty funny in that regard to be aware enough to be like why the fuck do I get stuck in the same and of course anytime I switch I start to build muscle every single time it's like and then I fall in love with it so I don't think I'll get stuck in the high reps I'm pretty safe there pretty sure I'll switch out of it in a couple of weeks that won't be the problem so anyway dude so so my you know my kids they both play sports or whatever my son's doing volleyball had a nice conversation with them after his last game so now he's in seventh grade and his volleyball team has seventh and eighth graders so now he's you know him and his friends or whatever the younger guys and there's the older guys and some of these eighth graders are fucking massive by the way and so I was asking my son I'm like who's on your team he's like oh you know last same kids last year but then there's some new kids I'm like well what new kids like oh they're eighth graders and he kind of made this face so I'm like you know what's going on what's up with these experiences with bullying but this is kind of the first one so I'm asking about this kid who's a little bit mean and before we got into it I said you know son I said you know I want to talk to you about this before we do I said you know one thing I want you to understand is that when a kid is like that and they're you know picking on kids smaller than them because that's usually what happens rarely rarely if not ever will you see a kid bully somebody who stands up for themselves you know who's bigger than they are and they usually don't do that because they're typically it's not they're scared themselves yeah they're typically cowards and I said and he goes what do you mean they're cowards I said well many times I said not always but many times it's a situation at home where they feel powerless they feel weak and so when they go to school and they see that small kid they feel like they can you know overpower overpower him and it makes them feel better about themselves and so he's like they were handing out shirts for the for the volleyball and one of the kids on my son's team is this really really small kid like hasn't even touched puberty yet which sometimes happens you'll see the sometimes of boys I remember I had a friend in junior high people called him Pee Wee because he was so small by the time he was a junior in high school he was like 5'10 or 5'11 like he grew really quick so there's this really small kid and when they were handing the shirts out I guess this 8th grader's like oh I guess I guess you're going to be wearing a triple X small and start laughing and I said did anybody did he stand up for himself and he says well he didn't say anything I said and nobody really said anything but I almost said something so I told my son I said listen I said if you feel if something inside you feels like you need to say something go ahead and say it unless you feel like you're in danger stand up for yourself and stand up for other people otherwise what'll happen is these people will be emboldened and they'll just continue doing what they're doing and somebody says oh that makes sense because then the other day we were playing basketball and the same kid with another kid walked on to the court and it's like alright guys off the court it's our court now and they're like nah what are you talking about we're here first like whatever and so they kind of got in this argument they stood their ground then they started sharing the court and every time the 7th grader's basketball went near the 8th grader guy he'd take their ball and throw it like down the court or whatever like a piece you know what's funny my internal feeling brings you right back to when you were a kid well it combines two things that are my biggest irritation or things that will set me off one is anytime I see anybody treat anybody that way like you know tyrannical or whatever it's a trigger it fucking fires me up and then it combines it with my dad instinct which is even more like like I'm like in my mind I'm fantasizing about after school finding this kid by himself and just scaring the fuck out of him you know what I mean you know just like hey I'll kill you and I'll murder everybody I'm driving up in this like black van don't tell anybody my stepdad did that did I share that story with you guys throw him in there the bag over his head when I was in 4th grade I was jumped by two older kids in 4th grade yeah 4th grade so it was we had a K through 8th school and these kids were two grades ahead of me so they were 6th grade and I was 4th grade and I mean it wasn't like a major jumping like a gang jumping they tried to stuff my head in the toilet and they were just they were fucking with me you know what I'm saying and they were older it makes me so mad just to hear that oh yeah bro I was scared I was intimidated and they were two of the biggest kids one of the kids was rumored to be in a gang and stuff like that in school so it was definitely a very intimidating situation for me to be under and I remember coming home in 4th grade I remember crying to my dad and my mom like oh you know what had happened but nothing happened and I got away you know so it was alright fuck my stepdad was so pissed dude he rolled up the next day at school and like he picked me up like they never picked me up from school I always walked or took the bus and like he was there he was like where are these kids at and I was like oh I don't know dad I don't know this and that and he was like he was getting mad at me like putting pressure on me like I want to know where these kids are at and I'm like well they're probably walking home from school already dad and they live over this way gets in the car takes off and it's sure as shit I see them like walking up this hill and my dad is like full throttle flying at these kids and I'm thinking like at that time in your head as a kid you're just like you're half scared you're half embarrassed you're like go dad like all at the same time and I'm thinking back now like dude my dad rolled up on a couple six craters like hella hard you know what I'm saying like skids in front of the kids in the car you know gets out slams the door walks over and gets in like both their faces and like starts laying into them tells them like you're a little bit bigger than my son but you can see how much bigger I am than you and he gives them this whole spiel that he's going to break them in half they ever touch me again but I remember thinking now as an adult I look back like there's probably a better way to handle that when that instinct kicks in man that instinct kicks in it's like you just want to it's hard to suppress it so anyway what this kid did is he threw the basketball down the core and my son's friend another kid who's about the same size as my son so they're both on the smaller side but not tiny but still these guys are way bigger and I saw this kid by the way it's eighth grader is my height so he's a big kid so he threw the basketball this other kid got in his face this little guy it's like what the hell is wrong with you and then he pushed this fucking massive eighth grader push this kid that's half the size down on the ground so then the kid gets up and tries to do like a flying kick at him and then the yard duty or whatever sees it and you know he gets in trouble or whatever the little guy got in trouble because she didn't see the whole thing so I told my son I said how do you think he handled that you know and she goes and he goes well I mean I think he handled it right I said I think you're right I said you know again if you feel like you're in danger stand up for yourself when something happens like don't show them that you can be walked on you're going to be scared you're going to be intimidated you know otherwise they're going to continue to do this and you need to let them know that that's not okay you know it's interesting when I think about this kind of stuff because I go through the same thing with my kids and like how to express like how to communicate that to them and like what to do in those situations because all you get from teachers and you know society is to sort of like go get help or go you know turn the other cheek I'm like no like address it you know face to face you know that like you're willing to face it you know and like it's such an important thing like I just think back to like all those I had a lot of those moments myself where I was getting fucked with and like I think it was worse back then I feel like it was it was hardcore and there was times where I felt like I didn't stand up for myself and I was so pissed when I didn't you know and like I was thinking about that like did I ever even tell my parents never any of the stuff that happened to me as a kid thinking about it and that that freaked me out now because I thought that thought crossed my mind and I'm like oh my god I bet my son's like hasn't told me anything yet you know and I started trying to get like conversations started you know with that kind of dialogue that's what's so powerful what Sal's talking about right now the fact that you have these conversations oh dude I was so like I feel so blessed cause that's great I didn't talk to my parents and I got jumped several times in junior high by gang bangers or whatever I got a knife pulled on me once and I didn't say anything to my parents at all I never opened that communication where I didn't feel like I could I guess and I had good parents and everything but I just never felt like I could so the fact that he even tells me you know I feel really good because it shows that he values my opinion and he also trusts me you know enough to tell me and I want that and then bleeds over into adult life man like how many times are you going to be in these awkward situations or people are bullying you just in a different way bullying still happens all the way through adulthood it's just oh my god let me tell you something the worst travesties of all of humanity didn't they didn't happen because of one person doing all these terrible things it's because everybody else did nothing yeah that's how all the shit happened Hitler didn't do what he did on his own he didn't do anything and you know you mentioned something you briefly said turn the other cheek it's funny I was watching this that same guy was telling me about Bishop Barron he was talking about what that actually means whenever I heard that I was always it didn't really resonate with me because it felt like turn the other cheek like you being a like a like a pacifist like a pacifist or you're running like you should defend yourself and he made an excellent point and when that when that saying came out if you think about it it was to turn the let me think it was to turn the the right cheek right turn to your right cheek or give him your right cheek in those in those days people didn't use their left hand because it was considered dirty dirty so what's actually happening is somebody's giving you a backhand with their hand on the left side of your face which is how you treat like a slave or someone you have contempt for or someone who's just you're just you're like turn your face and what that saying is is to stand your ground stand your ground and turn your face and be like do that again and in in history we have so many examples of people and people think like how effective is that it's the most effective thing we've ever seen in all of human history if you look at the great movements that were done by people who didn't have supposed power like Gandhi or like Martin Luther King Jr. it was the I'm not going to run I'm not going to be a coward I'm not going to fight you back with violence but I'm going to stand here and I'm not going to bend my character and that just reflects back to you what you are and boy does that cause power shows you your own evil and the power that comes from that and so it's like that's what I was trying to explain to my son like stand your ground and don't let people you know push you around you will feel scared you will be nervous you will be intimidated that's totally normal because I also don't want to make him think because I know this was for me I'm scared I'm not a man I'm not manly I shouldn't be scared well of course you're going to be fucking scared yeah man you're going to be scared you got three kids surrounding you that shit's terrifying shit's terrifying as adult if I had three people around me you know threatening me or whatever so of course you're going to feel that but anyway so you guys want to hear some interesting news yeah what do you got I got some so I don't know if you guys have seen this has been going viral so there's this comedian now his story is he was trying to irritate his girlfriend whatever nonetheless he made these videos with a pug and he he taught the pug to to give the the Nazi symbol every time he said hail Hitler the pug would do it and he's a comedian and people would laugh and thought it was funny and it's just this little pug and so he would say these horrible things to the pug like real fast like gas the Jews which is a terrible thing to say Hitler or whatever and then he would give them the Nazi salute well for whatever reason they went viral a lot of people thought it was you know look and comedy is one of these things that you know I don't think comedy should ever be censored I think some comedy is extremely dark and that's exactly why many times it's funny is because it's it's dark and it catches you off guard and comedians are if you've ever been around comedians extremely dark people yeah if you've ever been around comedians are so inappropriate and terrible but it's cause they're comedians it's their art right so he makes these videos they go viral some people think it's funny of course a lot of people are offended that a pug is you know doing the Hitler sign or whatever that's the joke and this guy's not a Hitler he's not a Nazi or anything like that but that's what he says right but I did not know this in the UK you can get prosecuted for saying stuff like that so although I personally think stupid joke you know whatever it's importaste but you know who are you it's comedy he could go to jail for it yeah that's crazy he could go to jail for it for speech well isn't it I mean it's a unique concept you know like this freedom of speech like isn't Canada doesn't really necessarily have that same the same like no the US is by far the most free speech yeah we value it as a principle you know and people need to understand you know and look is it going to be hard to get people to agree that teaching a plug to do the Nazi salute is a bad thing or to say anything around Nazi or you know all that stuff it's not going to be hard to convince people that that sucks nobody wants to hear that right or is it going to be hard to convince anybody that the KKK shouldn't be able to you know do a march outside or whatever you know a sanctioned march or whatever right that's not hard to convince people but people need to understand why free speech exists and why it needs to be like universal the reason why free speech exists is specifically to protect unpopular speech now what's unpopular speech well there's stuff that like saying racist stuff and stuff like that like that's very unpopular and it should be unpopular and I get that but there's also times in history when speaking out against the government was unpopular or speaking out against the government was unpopular or a corporation is doing something that's terrible and you're the one to speak out and that's unpopular because they have a lot of money and they have a lot of lawyers and whatever so we need to be very careful with persecuting anybody for just saying words however disgusting and horrible they are we have to be super consistent and say look you know we can boycott this guy you can give him a million something what is the point of trying to censor that what are we trying to accomplish by censoring that think about that yeah it's really it's a blanket to people's feelings it's an impossible task exactly and this is why it's this is crazy this just happened the other day so I'm reading this book where emotions come from right and super fascinating read and day before yesterday Katrina and I are walking and we're walking in our neighborhood and we were just kind of quietly walking and we weren't talking very much and I was like that was strange and she goes what and I said well I just caught myself profiling and in my own neighborhood like I saw in the corner of my eyes somebody parked pulled up we were kind of walking together with the boys and someone got out of it like a kind of a shady looking car was all beat up never seen it before and then guys across the street were kind of saying hi to them they were all beanied out next to me and my dogs and stuff like that and I'm kind of like watching them in my corner and I'm thinking about what's happening in my brain like I'm starting to like automatically become on the defense automatically I'm already judging these people without judging them I don't say anything this is what's personally happening in my brain but the point is that we can't control this your brain does that naturally right it's our brain is designed to be predictive everybody and so if you have somebody I don't care what race creed or color somebody who hates godly Christian people but and the reason why they do is because you know they've met 15 people and out of the 15 people 14 of them have rubbed them the wrong way whether it be too pushy on them or hypocritical or whatever that brain I don't care who the fuck you are that brain is now patterned a certain way of thinking because it's been trained that way template now based off of there and you can't just all you can do is be aware of it exactly or try to exactly and I think that we all should strive to be better I think that's but this idea of we're going to eliminate racist people or judgmental people like no that's how our brain works our brain is designed to put together all of its past what the past things that it's happened to it and then with that information and what it's seeing currently is by letting it be out in the open right and you have discussions here's what happens when you make stuff like this illegal when you say no you can't say that we're going to throw you in jail first of all you strengthen it you actually fucking strengthen it you make it stronger because now they have something to push back against this weird polar shift now they have like camps like well yes it should be and then it becomes this weird argument that didn't even need to be an argument it's like oh this is ridiculous this is a ridiculous idea somebody joked about it but that's it it becomes a thing and you know so that's one of them you have something to push out push back against you also cause a situation where I have to fucking defend the guy which is stupid like I have to defend his right to say some stupid shit like I don't like to say that I don't have to defend the guy but whatever you know he should be able to say whatever he wants long as he's not physically hurting anybody but the other thing too is don't you want to know who feels that way in the world I'd rather allow them to express that so I know do you think making it illegal to say something racist erases racism or maybe it just fucking hides it and people act differently as a result why don't we just let it out in the open let society react in voluntary ways like boycott boycott the guy's fucking YouTube channel send him a bunch of angry emails give him a bunch of thumbs down don't buy any of his products don't buy any of his products he'll fucking learn real quick that he made a bad decision like whoops but to throw him in a cage or jail or to steal his property by finding him or whatever like that's that's insane and also who are we giving the power to do that that's what that's the other thing you want to consider who is the authority that can dictate what is proper speech and what is improper speech right it's the same authority that has the guns and I mean the legal guns or the legal ability to use the guns to kill jail or legislate those are the exact people you don't want to give that power to definitely not I don't want to give anybody that who has the power to throw me in jail or has the power to really control me in forceful ways I don't ever want to give them the power to dictate what I can or can't say or what I can or can't read or what I can or can't how I can or can't express myself because who knows what's going to happen right now you have a bunch of of liberals who are really fucking scared that Donald Trump is a president like they're really scared they're calling him and that's fine I get that you don't like him you know he scares you because his views are different than yours I get that but you wouldn't have to fear the guy if he didn't have this fucking stupid power that we've been giving presidents for the past you know six decades where he could actually do something like of course that's scary like don't you wish we were in a position where you can just look at the president and be like well that guy's an idiot but that's okay because he doesn't have the power to really do much you know with that no they have a lot of power now because we've been giving it to them because every time your friend or the guy you think is cool you're in an office all of a sudden of course you know if you like the guy you're gonna be like yeah you could yeah I trust you yeah you go ahead and make some laws telling people what they can and can't say like you know yeah definitely ban the word communism I don't like communism like I'm fucking anti-communism right whatever want to ban it and make it an illegal political party in America no because that same power could be used against me at some point depending on who's in office and I don't want to embolden someone by creating that kind of outward force I want open dialogue discussion I feed it I want to let the sunshine and you know air it out like let it let it expose it to the sun let's have this discussion and then I'll beat that I'll beat that that idea it's funny because I read another study where they were comparing you know people's viewpoints and stuff and what they found was if a individual conservative or liberal understood the okay so let me let me back up so they did a test and they took a bunch of conservatives and a bunch of liberals and they gave them this test and so let's say you're a liberal you know your political views are liberal I give you this test and the test is you have to predict how a conservative would answer the following questions or what a conservative believes on these particular topics interesting study then they would do the same for conservatives and what they found was the more accurate the person was at predicting what the other side would do the less likely they were to demonize the other side and the more likely they were to engage in conversation in other words the more you allow yourself to have conversation see the other side and try to understand where they're coming from even though you may disagree the less likely you are to view them as an evil demon you know killer horrible person now why is that important well I'll tell you why that's important because when the person you disagree with you view them as an evil literal Hitler well then it becomes justifiable to punch them shoot them kill them throw them in jail and that is a situation we never want to be you become what you hate well you and you don't know everybody's circumstances like let's take my my walking the dogs and like what if you know or people don't what you don't know was the last you know two months there's been a series of all these car break-ins and mysterious cars that have been parked in our neighborhood I was jumped by two guys that looked just like those guys across the you don't know that and so and then so I choose to when they try to say hi to me I ignore them I don't know if they're in my house but then I'm I'm racist or I'm profiling or well I guess my brain is doing that but do you really blame me or is that really am I really a bad person because that's something that my brain registers as danger this is danger you've seen this before it would be almost dumber for me to ignore that and go like oh wait I'm not being fair you know I'm saying so I think understanding that perspective is so important on all areas and you can that applies to people have they have what makes us feel emotional about all these ideas that we feel so strongly connected to is a series of events that have happened in our life or just recently or just media or just perception based on social all that stuff your brain is processing all this information and remember we're downloading like 80 90% subconsciously that we don't even recognize and realize we're downloading one of the best things you can do I talked about this yesterday I was you can do to help yourself have a more accurate perception of things because many times your perception perception is always based on the available information that you're exposing yourself to so if the available information I'm exposing myself to is creating a distorted perception then my behavior is going to reflect that and if you want to be free of that what you need to do is look at more objective data and expose yourself more to that so it becomes more it becomes more accurate so an example Jaws you remember the movie Jaws so for the young listeners Jaws was a movie about a shark that killed a bunch of people in the ocean it was like this horror movie with a shark okay when Jaws came out there was this huge nationwide like fear of shark attacks and because of that the newspapers started publishing every time there was a shark attack so public perception was that oh my god shark attacks are on the rise to the point where some beaches actually have no swimming or they'd have fishermen go out to go kill sharks now if you look at the data from that period of time and I believe Jaws was like in the late 70's and then 80's shark attacks are extremely consistent decade in decade out they haven't spiked they haven't gone down they haven't gone up it was the same but the perception changed as a result here's another one if you take a bunch of random strangers right now it's safer today for kids to go outside and do things on their own and play outside and go for walks and stuff like that by themselves today is it safer or more dangerous than it was in the 1970's or the 1980's the answer most people will say well no it was safer back then like when I was a kid I used to play outside and I used to have do whatever I wanted it was super safe everybody knew each other in the neighborhood I'm sure we've all heard this before today nobody knows each other it's way more dangerous than ever statistically speaking if you look at the objective data that's false it's actually very false it's far safer today for children it's again it's a perception thing because you know Megan's law is there right and now dude the fear and the panic of having your kid walk home and strangers being out there it's like it's heightened it's all like I internalize that I'm guilty of that totally because I used to walk home every day for like miles right by myself running into hobos fucking rattlesnakes you know and I survived I was fine no I mean we get those social media people will share an article kid was kidnapped in Indiana and this happened so next thing you know because your brain it's perceiving based on it's available information so what I implore everybody to do is to go look up actual data and now you have more information that hopefully will give you a more accurate perception on what's going on where you know like you see a police you know police brutality on TV next thing you know people are thinking oh my god cops are out running around beating people and does that happen yes is it rare it is it's actually quite rare in fact you know police do the imagine my heart breaks for police officers my heart breaks for them somebody off right now I don't give a fuck I just think about it's a little harder to be a cop oh man I could not imagine your job is to be predictive right your job is to like in a sense profile you've got to like be ready for a situation like that that's part of your safety and doing that they'll call it your instincts right but then to put in place all these things that we have put in place recently man it's like how that would be just a mind fuck for me every day at work right but my gut is telling me this is not a safe situation I probably should do this but if I do that I'm going to be held to these standards and this could potentially happen if they end up not being guilty or this oh I would just want to pull my hair being a police officer has got to be one of the toughest jobs imagine just being on guard you know what I mean or being in a situation a heightened state of stress and then what that I know how I react to my kids when I'm in a heightened state of stress I overreact on shit totally I see the worst in humanity a lot of times you're on call seeing the worst shit ever and so it just changes your perspective that's what I'm saying how could you try and tell that brain who every day is driving into you know domestic violence and drug wars and gang wars and you're seeing that every day every day every day right and then you're being told to not think that way to not allow your brain it's something I go through a lot with my wife because she's like very very conscious and aware of the worst possible thing that could happen to kids you know because she's a nurse you know pediatric nurse and so it's like you know she's seen cases case after case of like mistreatment of kids falling out windows horrible horrible shit and so it's like I have to coach her out of that brain as she comes home and like a lot of times I don't do a good job all the time but sometimes like let's talk through it and like get it out you know so that way it's like okay you know this isn't this isn't a normal thing no I mean you would be surprised that how much you can change yourself by looking at objective data and having conversations with people that you disagree with of course you have to find people willing to have a conversation with you but you'd be surprised that how how much better your perspective becomes or how much more at peace it becomes an angry scared perspective that tends to develop in humans because it's safe right to be kind of either fight or flight and we want to get stuck in that space and it's not a it's not a good space to be in you know what I mean so there's a good there's a website I recommend everybody go to it's called human progress dot org I hope that's the right one maybe Doug can see it's the right one human progress dot org highlights some of the incredible advancements that we've made since worldwide has gone down how poverty has been reduced tremendously decades before the United Nations target of reducing poverty how you know people have access to different it's pretty it's pretty it's a great website with objective data anytime you're reading the new you're on social media looking at the news and you feel like there's no hope go to human progress dot org and like check that shit out and then you start to feel you start to feel a little bit better and be like okay my perspective so anyway dude is that is that a fiori shirt too yeah how many shirts did you get bro can you keep it a secret right now are they just sending you shit I got all the shorts there's there's there's benefits to to talk into all the contacts have you worked out in there yet or just worn it no no I so I've what I love about it and it's I'm just going to ask how does it feel when you sweat and all that and because I know they pride themselves on being better and stuff and their competitor but you know it reminds me of that quality or better of material that I feel like one I could work out and sweating it if I want but then I also feel like I can go out and I could dress it up a little bit so it's I mean I love the brand dude I'm really stoked I actually just did a big order day before yesterday ordered a bunch of gear it's like the most high quality exercise like clothes I've ever had yeah I've gotten compliments on that you know that sweater you always wear that zip-up hoodie I've gotten compliments out in the streets well it's like fitted you know for me I don't know what it is but like oh is that what I'm getting complimented yeah I just I just feel like you know sometimes the stitching and the way that it actually like kind of molds to athletic type men like there's not a lot of companies that sort of organize their clothes to kind of fit in that direction I think they've done a really good job yeah I agree I know exactly what you're saying it's like they've especially for an athletic man they fit you better way better when you're athletic you have a little bit wider shoulder a little bit more muscle smaller ways you don't want the big wide you know parachute type clothes like it with shirts or so you get like an XL it's like okay cool you got my chest and my arms a stomach thanks a lot you know yeah you fucked up I'm not buying your shit again yeah no their cuts are dope dude they did and I've washed that hoodie a few times already and it doesn't I mean it handles the wash and you know sometimes you wash something the material is so nice yeah it's so good so one more real quick piece of news breakthrough study okay try to try to maintain your excitement yeah just busting through you're both about to learn some crazy shit it just blows it should blow everybody's mind into here right now this was a Harvard Medical School study just published March 2018 you ready for this here's the title the headline I don't know how who would have guessed this weight training weight training helps maintain muscle mass and overweight adults stop it weight training stop right there boom they did it who pays for these studies I can't chocolate even tastes good I can't even believe why would anybody yeah why are they doing this hey look if you touch water you'll get wet new study professor obvious no doctor obvious dude did he do this study it's so stupid but you know what though but you know what though I'm not trying to you know obviously I'm making fun of them because they just published some obvious bullshit but and this is what this highlights a couple things highlights why the medical establishment is and will always be until they completely change their approach behind when it comes to health just are you want to get the best health information you got to listen like really smart podcasts listen to us listen to you know people on the cutting-edge functional medicine doctors who are reaching out and doing different things that's where you're going to get the the real good cutting-edge information the rest of medicine takes them like it feels like it takes them 10 years sometimes well not only that it's really hard for just a normal consumer because I was never somebody who would like I'm not like you where I like I'll just go on PubMed and start reading like you are you like open PubMed up and just read for the day like I just don't do that so a lot of times it's really tough to decipher how many of these these studies are biased or not even really that valid I would argue that more than half the studies that we see surface are either come going into the study or the study is almost doesn't matter because it's like a small test group and it's like bad controls yeah so it's like and you have to have some experience to sort of decipher between like what sounds like bullshit and what doesn't like even to begin with like if you're a consumer like you put a lot of trust out there into like whatever media source you're pulling from to kind of vet that for you well sometimes it's important to anecdote I know I know I just you know said a bad word but sometimes like like if they just if they just did a poll of you know we pulled a thousand trainers and a thousand trainers unanimously agree that weight training maintains muscle mass and overweight adults like that's what would happen you could have done that 10 years ago you could have done that 20 years ago and the trainers would have known that you know I'm saying but here's the good news with it the good news is when places like Harvard mainstream what's going to happen is what you know we talked about and I think I might have been to specifically say that I think in the future maybe 10 or 20 years from now maybe 10 years that the recommendation for fitness will no longer be 30 minutes of cardiovascular activity it will be resistance training I think you're so right about that that I think it's going to happen before 10 years I think that's around the corner man I think that's it's going to be like cardio some benefit not even close or aging adults so I think doctors are going to tell people hey listen you know I need you to exercise but here's what you need to do you need to lift weight it's interesting because I feel like you know the standard has been more focused on high performance athletes as being sort of the model of you know healthy pursuits right like I feel like even like in the study realm we've always studied high performance athletes and so I feel like a lot of the ideas come from from that objective to test their cardiovascular you know output and their threshold and this and that whereas you know if we start really just looking into what benefits us long term and our health and what that even looks like it's going to look so different oh no that's that's such a great point Jesse because one of the things that drives me crazy is that we all get into these debates over semantics dude like you know oh should I eat at the little finite details that don't even matter that much meanwhile this person's been struggling psychologically they're not sleeping they've got stress they've got all these other big rocks in their bag that they're not even realizing there's a way better place to focus but that's not how we market the people no and so here's my other prediction when resistance training becomes the advert the thing that doctors recommend for exercise I foresee a part of it could be good it could be bad of the medical system to where you know they say you need to lift weights however resistance training let's be honest way more complicated than cardio you can just tell someone to go for a walk that's easy lifting weights there's a lot of moving parts I foresee there being more partnerships where a forward thinking you know organization like Kaiser which in many ways I think they've been pretty forward thinking is we'll be able to or maybe they'll have programs that they'll sell themselves who knows that might already be happening actually some of these well it's interesting I actually one of my first like jobs as kind of a personal train actually was shadowing a personal trainer when I was in Chicago was this really forward thinking hospital that had on site they had a gym and it was very much of a like a very high end gym but like you know you had physical therapists treating people and running their programming it was like I saw that really early so I know the thought is there it's just not popular yet remember our boys with training site our boys we're trying to connect everybody which is kind of the same concept where your doctor your PT and your personal trainer and Cairo and whatever are all kind of communicating together on one platform I definitely think that's the future type of system would work amazing too like that too I mean if you're a bad trainer you're only going to be a bad trainer after a couple of clients because real soon here you're going to have two stars and nobody's going to want to do business and work with you and if you're an exceptional trainer and you get great ratings and rankings like that you're going to probably be able to charge more and have it be interesting and by the way when I mentioned studies and stuff like that some pretty cool links and stuff sometimes giveaways but definitely the studies that we mentioned and the show notes are on mindpumpmedia.com just go to the podcast tab and you can do this for all the episodes there's a lot of great information in the show notes go check it out this clause brought to you by Organify for those days you fall short on getting your organic veggies or whole food nutrition Organify fills the gap with laboratory tested certified organic superfoods to help give your health the performance of your age try Organify totally risk free for 60 days by going to Organify.com that's O-R-G-A-N-I-F-I dot com and use a coupon code mindpump for 20% off at checkout first question is from V-S-O lifestyle do you guys think that young men are losing their sex drive my roommates and I have all agreed that the guys we have seen over the last year or so have really been graduating from school starting new jobs etc but it's been kind of frustrating from our perspective as we all agree sex is very important in a relationship especially at this age this is a woman saying this a girl she's going to get so many DMs I can help you with that like oh you're looking for one guess what I got you know is he dropping the ball you know what here's the thing her speculation may actually be accurate millennials are having less sex than previous generations okay you said that that's the statistic that you can look up testosterone levels have been declining now for decades so it's not a new thing but they have been declining and and real statistics now erectile dysfunction numbers are spiking in one age group of men and it's an age group that has never been associated with erectile dysfunction and that's men in their 20s that's never that's that was so rare for a man who's 23 years old unheard of but today and it's not a lot still not a lot but it's just a spike from where it used to be where all of a sudden young men now are having erectile dysfunction here's what I think here's the reason why I think this is going on do I think it's a lower testosterone perhaps although individual variances can be quite dramatic so someone can have higher testosterone so that might play a role in it I think personally the proliferation and ease of accessibility to pornography is causing a lot of these problems and I'm not saying that because I'm that and tinder yeah I'm not I'm not we should go there too I'm not you know I'm not being some pious like moral authority about this either like pornography is great I'm definitely a fan of it I get it I'm a subscriber to Pornhub go ahead and save bro I'm a gold member gold star I get the special deals no but here's the thing you can see the actual studies the actual studies that have been done on this what happens first and foremost is men's brains in particular are wired for novelty novelty is one of many factors but it's one factor that causes us to become aroused now evolutionarily speaking there's probably some benefit to this right you know if you get aroused by a new person impregnate more people or whatever it's probably left over animal instincts that being said men have never been exposed to tremendous novelty if we just weren't there's a limiting factor there and that is society and women women are a huge limiting factor and historically speaking across all major cultures women were the controllers of that it was the women that said no no no and it was the men that wanted more and we were kind of controlled and we just didn't have the people that had tremendous amounts of variety and novelty were kings or celebrities rock stars like super rare situations like it's never common for a dude to just have as many women as he wants all different women whenever he wants it's super super rare it just doesn't happen but what we have now with pornography is this crazy accessibility to this extreme visual novelty and men are also it's like we went to 31 flavors and we ate all the ice cream dude all the time it's like having it all in front yeah well you made the point Justin about tender and I would agree with that too I think and I remember I think I brought this up to you guys this might have been an off-air conversation that a good buddy of mine was talking about because he's still in the single dating life and he uses tender and all these other apps and he goes you know there's less there's less motivation to do it it's so easy it's so easy to find another person to have sex with every night that you potentially want to that it's less appealing so going back to Sal's novelty theory I 100% think that and then you add in Instagram I mean even though it's not porn hub you the amount if you if you're following a ton of these bikini models and hot chicks that are doing ass shots all day long like you're just getting flooded with all of this information that your brain is downloading all day long and you're getting your porn hub you also know that anytime I absolutely need it I can get on tender and go hook up with somebody and so I think that's naturally driving the the hunt down for the for the value right so what's happened with sex is and this has happened over over decades by the way this isn't a new problem it's just it's culminating and it's getting worse is that sex has lost a lot of its of its original value I should say sex now more than ever and this started sometime in probably the set during the sexual revolution of the 60s sex is now becoming more about physical pleasure and novelty and fun and less about connection and you know procreating and all the other things have always been connected starting a family right it's all it's always it's always been connected to sex but now it's all of a sudden this this novelty thing that we do all the time and that's just and that's pornography is a part of that now pornography itself whatever what in this by the way they've done studies on this what happens to the brain the male brain when he's constantly exposing himself to different forms of visual stimulation is you desensitize your brain or desensitize your body to visual stimulation now anybody who's ever looked at a lot of porn can tell you if you look at a lot of porn the porn that you watch starts to get more and more fetishized fetishized and more the original porn you looked at no longer stimulated your brain look I know this as a man when I was had no access to pornography if I just saw a boob not even a side boob you know side boob Sunday then when you're exposed to that shit all the time is that a thing that doesn't do it for me it was a hashtag for a minute was it really what was the thing side boob Sunday no you followed it I was like ooh so and what happens now when they're with a normal human girl it's like it doesn't work can't get it up in fact this is actually an alarming trend I've actually read quite a bit into this because I have a young I have a boy I have a son and he's entering into the age where his testosterone levels are starting to kick up he's going to start really noticing the opposite sex and all that stuff and he has access to technology and all that stuff so I've done a lot of research in this young man who are saying they prefer pornography to having sex with a girl because it's easier and it's not oh bro and it's comfortable because it's with yourself you don't get rejected you don't feel shy she's not going to think you have a little dick there's all kinds of pros for a young teenage boy who's growing up like that's a very insecure time for you as a man like am I am I normal am I not like that's all the things that are going through your head oh this is much safer I don't need to go out and meet girls I'm excited enough to and then we all know what happens as soon as you ejaculate then it's no big deal anymore you're over it right I think it's a combination of all these things I think that's what we're seeing if you want to raise your sex drive and you're a man you have the physical stuff you can do lift heavy weights that helps build the testosterone eat a good diet adequate fats that's something you didn't talk about right there too I mean you've talked about this before how about guys are more feminine metrosexual now too and not lifting weights as much and they're more you have this more well activities definitely drop yeah just all together all those things matter right and activity does raise testosterone levels so you know lift heavy weights get good sleep eat adequate fat so those are all the physical things you could do but here's the emotional stuff that you could do that will increase your sex drive don't watch porn now I'm not saying this because it makes you a moral better person I'm saying this because when you don't watch porn give yourself a month of doing that and then watch what happens when you notice a girl walk down the street or when you go hang out with your girlfriend or whatever all of a sudden it becomes very stimulating because just like when you avoid sugar it's no different if you eat all you ever eat is processed sugar all the time it starts to lose its flavor it starts to lose its taste and then you go eat an apple and it tastes super bland if you avoid sugar for a long time watch what happens the taste of actual fruit it becomes glass it's the same it's the same exact thing so avoid pornography and aim for a deeper connection than something that's just fleeting and then watch what happens to your sex drive when you talk to a girl and you say to yourself I'm going to get to know her a little bit instead of just try to have sex with her and look if you just want to have sex too there's nothing wrong with that but what I'm saying is try to have a different connection don't look at pornography and watch your primal instinct start to kick start to kick in and it feels good and it will not be that way where you're not stimulated by a human you know that's right next to you a flesh and blood person next question is from Ari Perkins could you explain what it means to fatigue than central nervous system are some exercises more likely to fatigue the CNS than others this is kind of a cool question because I feel like it's similar to the post that our good buddy Dr. Andy Galpin put up not that long ago about how this talk about the central nervous system affecting our workouts and kind of making it sound like it was overrated and I commented below and I haven't heard back from Andy I sent him a message now that we're bringing this question up because I would love because I think he's a brilliant guy I think he articulates himself really well I don't think he's dogmatic at all so I think this would be an incredible discussion but I disagree with him and what I disagree with is that I don't like when anybody scientist doctors whoever separate systems of the body and think that we can study just that system good great point and not and not think that all the other 10 systems aren't affecting that one I think and I think if I had him sitting right in front of me I would say that to him and he would agree I think I would say I know you're trying to take this out and separate it and say that hey just training super super hard doesn't naturally doesn't necessarily as to where you can't come back and do another hard workout again and I would argue to say that okay well frying yourself or pushing yourself that hard definitely has carry over into the other systems and now they're lagging because of that and then that that actually indirectly can affect the workout the next day so I would love to have a healthy debate and discussion with him over this but without him I think you would agree Sal right that yeah well so central nervous system for you know you have central nervous systems like your brain which is the things that activate your muscles with the muscles themselves and they can all fatigue differently right you can one or the other now here's a difference or here's my point really doesn't matter if I go to the gym and I'm tired or I feel burnt out and my central nervous system if you were to test it in the lab and say no your central nervous system not fatigued it seems to be firing just fine does it matter does it really matter I don't think it makes a difference so don't hammer your central nervous system or your CNS is getting fatigued or whatever you know yeah we're referring to something specific but really more generally and what the take away really is is that how you feel makes a big fucking difference and sometimes muscle soreness isn't necessarily telling you the whole story like I worked out my muscles were sore now they feel recovered they're not sore anymore does that mean I'm fully recovered no you can still be fatigued I think are your own subjective opinion of how you feel still trumps all these other things I think that Galpin would challenge you and say that it does matter you know I think it does matter it does separating the systems and it would be good for you to actually challenge the body because we're either adapting or optimizing that's what he would say he would say that it's good to put your body in these states where it's not optimal that you are kind of stressed out a little bit that there's a fatigue a little bit and then you get into this workout and you know to push through that it's going to force the body to adapt and you're going to see these benefits from it so I think there's this fine line of where we agree and disagree on a topic like this because there are some benefits potentially to some of those days where you may not feel like it you may feel kind of fried and then pushing through that and then other times I think where you have to really agree lines with it like people that are divisively like you know well if I did this if I did just legs and I fried them and then that and I'm correlating that to my entire central nervous system and then I can't train hard my upper body or you know like there's there's like sort of like somebody that's dividing a line between like what muscle groups that I worked you know and then going into that is there carryover into other muscle groups and you know like so what you guys are saying like makes a lot of overall like like how you feel does play a huge factor into the workout but is that is the intent of the workout for me to overcome you know those feelings or is it to work with my body at that point so let me give you an example of what I'm trying to talk about so a long time ago maybe over I want to say about ten years ago I first heard the term adrenal fatigue you know being uttered by you know functional medicine practitioners and they would say things like oh you have adrenal fatigue and here's the symptoms you know that someone would they would rattle off all the symptoms that they had you know they were tired cold-climbing hands they're you know they needed lots of caffeine to stay awake they didn't recover well from exercises I mean I could go down the list of all common food lots of food intolerances whatever so I could go down the list of things that were adrenal fatigue now what happened is scientists and doctors laughed and said because the adrenals don't get fatigued here's here's the studies that show the adrenals are producing the same levels of hormones as they were before and okay great that's nice we use the wrong name it still doesn't explain why there's this this combination of symptoms that is seen consistently in a certain number of people and that the treatments that we're giving them is fucking working and helping them out so that doesn't explain that and so we got the name wrong I get it like I'm speculating okay the adrenals get fatigued a more accurate term for that would be HPA axis dysfunction hypothalamus pituitary and adrenal axis dysfunction where they communicate with each other and hormones maybe offer the way the body responds to them it's much more complex and that's a better name for it the same thing for leaky gut syndrome people laughed at it well the gut's not leaky what are you talking about now they renamed it intestinal hyperpermeability now they say okay that's fine so central nervous system fatigue is the CNS itself fatigue it's a labeling issue well studies will show that the CNS recovers very quickly and doesn't have that kind of fatigue fine but that still doesn't that's not really the point the point is when I train clients and they come to me and their muscles aren't sore anymore but I can tell that there's some fatigue going on or they're not feeling great I'm gonna adjust the intensity of the workout and change it and their body's gonna respond even better versus oh your central nervous system's fine your fatigue is a myth largely let's fucking hammer you anyway type of deal so when we communicate that to people that's kind of what we're trying to say well and it depends on who we're communicating to too so I'm communicating this topic different to whoever's sitting in front of me if I have you know the super overweight guy who never works out never pushes himself never moves like getting that guy to get out of his comfort zone and push him and stretch him and get him to adapt and change is something important sitting here talking to a competitor or somebody who considers himself a serious you know athlete or somebody who works out a lot my concern is the opposite my concern is like this person is probably forcing their body to adapt all the time they're not ever spending time optimizing and there's some benefits to you actually focusing a little bit on optimizing and letting yourself recover a little bit and not constantly being in this stress state all the time I mean there's other things that may be happening that are causing what we've experienced and seen and why this information is actually the way we communicated is accurate in its application and by the way we're not the ones to invent it when the iron curtain came up and the Soviet Union dissolved we got all these incredible they invested so much money in studying their weight lifting athletes that we see now that the way they trained really was less about hammering the muscles and more about training whatever you want to call it but we call it the central nervous system how effective it was so the applications are still appropriate but it may be something else it may be neurochemical maybe neurotransmitters that are you know changing up regulating down regulating that can have effect on how you feel nonetheless training your body to fire more efficiently and effectively is definitely somehow a function or connected to the function of the central nervous system in some way not quite sure what it is maybe not the CNS itself as a as a you know mechanism but it may be other things that are connected to it or that communicate to it that are causing the problem nonetheless the advice is the same like train your body if you don't pay attention to how you feel subjectively outside of just your muscle soreness and damage like that you're going to be for a lot of pitfalls what you're training in a rude awakening at some point that's right next question is from Greg Kellend PT you guys talk a lot about priming and mobility warm ups what is your idea of a quality cool down for resistance training? I like to do for me personally I like to do at the end of my work out is similar to what I do at the beginning of the work out with one with one main difference the end of the work out is typically well out where I will incorporate static stretching and or foam rolling so it's at the end of the work out the reason why I do it at the end of the work out is because static stretching at the beginning of the work out can cause weakness in the muscles it can cause the the CNS to tell the muscle to be a little weaker can maybe improve actually increase the risk of injury we used to think it decreased it but actually increases it and it can give me more range of motion without strength within that range of motion but at the end of my work out when my muscles are warmed up they've been worked out you know everything's fired the way it should I like to do my like you know my what's that that certification class that was here recently FRC FRC stuff I like to do my mobility work I like to get into deep stretches and then relax in those stretches so it's more of a static stretch and then while after I relax for a second activate those muscles my goal at the end of my work out is to increase range of motion in the areas that really need increases of range of motion that's changed I was going to interject but like how foam rolling just as the example like where I used to do that before every time like that was like you know the go to to really open me up and get me ready and kind of prime me into the work out where you know we've sort of honed it on a more effective way to do that through mobility and through these different practices but very similar to what you're describing but I do focus a lot more on the tension elements after my work out it's like you're solidifying the signal right so whatever it was that I know you know I can I want to be able to improve that one component of my mechanics or whether that's within my squad deadlift you know over a press you know whatever very specific gross motor movement I'm focused on that I know that like doing certain poses you know where I'm I'm fully retracted I'm you know I'm squeezing I'm tensing my muscles up to form into place and recognize that so yeah holding it you know for you know a longer amount of time than I would in the beginning of my work out is really the focus of that you want to think of the beginning of your work out priming is you're trying to stage for the right signals to be set or at least the signals that you want or the direction of the signals that you want to be sent that's what priming is all about at the end of the work out the goal is to solidify what you just what you just did so it's similar but it's still different and it's those static stretches at the end that I tend to enjoy the other thing I like to do at the end of the work out that it's now staple for me is I I take a cold shower always always do that at the end of my work out now I know that's being the muscle building signal maybe blunting a little bit but I tend to push myself a little beyond anyway and so I appreciate the reduction in inflammation that I get from it but I also appreciate the it's like a cup of coffee I don't know how else to say it like take a cold shower and watch how energized you are for the next hour or two it just works so well because I work out in the morning before I come here cold showers like 100% a part of my work out I tend to this varies a lot for me it really varies off of what I'm currently focusing on now I've had most of my success with picking one or two areas that I really want to drill home and improve on my mechanics and not overwhelming myself with all the shit that I need to do because there's a ton there's a ton of areas that I need improvement on always and I feel like if I try and do this full cool down routine that is like fortifying my body's position for all these different movements or where I need to be to be a neutral spine like I feel like I don't address it enough to see this change and so what I've done is I'll take a couple movements that I really want to solidify and I'll prime before with these types of movements and then I'll do something else maybe along the lines like what Justin's saying as far as more of an isolation exercise so I'll give you an example of my current focus so people can understand why I'm applying this theory so right now I just mentioned on the show a couple shows ago that I can feel myself rounding forward now because I haven't been training for a while so I have this forward head and this forward shoulders and so I have the clubs so I'm working on shoulder mobility I'm doing all my wall stuff and then at the end of my workout after I've worked out pretty hard and I've got my little sweat going on I want to cool down I actually like to just lay on the floor and the floor I'm using as feedback so I know the position my hips, my shoulders and my head need to be in to be in this nice neutral spinal alignment and I know where I'm excessively arching in my low back I can feel where my head wants to be forward and laying on the ground I get this nice little feedback of all these points and I'll just kind of lay there and I'll start to rotate my hips I'll press my low back flat I'll tuck my chin and make sure that my head is nice and level my ears are neutral with my shoulders and I'll just kind of get these holds and it's a little core workout for me I can feel my core working just to keep all those points of contact and I'll do a hold for like 15 to 30 seconds and then I'll release breathe a little bit, go back it's a really nice way for me to cool down right now and it's just really addressing this upper cross syndrome that I have going on right now and so I'm just really trying to drill that home and now using that as an example that was completely different just last year last year a lot of my energy and focus was around my hip and my ankle mobility and so what I would do after a workout is I'd sit in these deep squats this baby position and I would kind of just get comfortable down in there and then I would create tension by letting my knees roll forward over my toes and then trying to lift my to like a combat stretch but in kind of this deep squat position and so I would just really and all I'm really trying to do is you know pick an area or one or two things that I really want to feel and improve it now why I choose this way of doing things is that I feel like if that's all I'm thinking about like then when I'm at home I'm doing it and then before my workout after my workout it really allows me to to measure the change of it by applying something towards it then I can go back and say like whoa when I really am in good posture and I really focus on the upper cross and it really makes a difference in all of my workout in my low back pain or how I feel throughout the day this is a staple this is something I can't let go of in my routine and then it stays solidified forever and then I kind of move on to the next piece right yeah I mean think about it this way working out in general not always but working out in general is typically this sympathetic state right it's this elevated state of energy like when I'm lifting weights that's you know it's I'm releasing all I'm high energy the music's a little louder I'm pushing myself so it's a really hard workout when you're done that's when the recovery starts that's when the adaptation starts so the what you do at the end should help facilitate that and and that's why I think one of the reasons why I like the static stretching or maybe why I like to sit in that squat or whatever is at the end of the workout and that's why they call it I mean look at the name cool down warm up cool down it's like you're trying to get yours your yourself and more of a sympathetic state in the beginning and at the end you're trying to go parasympathetic and so I like to do the deep stretches relax a little bit get my body to kind of chill out a little bit and so that that might be your best approach is after your workout give yourself five to ten minutes to you know you finished your intense workout you had a great workout now I'm trying to get everything to kind of calm down a little bit eating as part of that I can see why the there's you know people a lot of people like to eat right after the workout because that also induces that parasympathetic state right that rest and digest although that may not be great for everybody if you're healthy it's fine but yeah it's that it's that for me at least the way I visualize it I'm trying to induce this more parasympathetic state getting me to relax a little bit and start that kind of you know regenerative process next up is Michael Salzel thoughts on how a sedentary lifestyle is now the new smoking yeah because smoking is dropped in popularity over the last couple decades a lot of people use to smoke a lot of people realize this it was a dude when I was in Chicago and I was working as a waiter and a bartender there was there was still sections just for smoking and the smoke would come like it would just billow out and fill the entire restaurant and I just couldn't believe it you know because from California they're like one of the first to kind of institute a lot of these laws where you couldn't smoke anymore became socially unacceptable here too right and so I had a hard time with that man I was just like and I would get pissed you know going to work because you smell like it and like breathing this air that was just toxic and it would fuck me up now that being said I don't know if the sedentary lifestyle will ever get to that point where it's socially unacceptable I think it's really interesting to speculate that's a good point like I don't know if it'll ever get to a point where smoking had the whole like you got to smell someone else smoking thing going forth that made it so bad right it was invasive yeah exactly occupied your space exactly so that's why I don't know if it's I don't know if it's fair and I know like we like to compare everything to smoking right the new scrolling on Instagram is the new smoking and like we like to try and compare everything to that because it's we've demonized it so much so but in that aspect I don't know if we're going to you know I don't think you're gonna walk into like a restaurant and you see this like really overweight person like sucking down a milkshake and be like I can't believe you're doing that in here you know yeah shaming them or something like that like I don't I don't know if I see that but I feel like we're moving the opposite direction acceptable right I do think that it's a fair analogy or comparison when you think about like how detrimental it could potentially be in fact I would argue that the sedentary lifestyle could be worse than smoking that being so sedentary and the way we're going right now with how little we move around that that I think you could actually be somebody who's healthy exercising moving dieting correctly and smoking your whole life and you may arguably be in a better position than the person who doesn't smoke their entire life but chooses to not move more than four or five thousand steps a day doesn't exercise and eats whatever the fuck they want I would argue that that person is in more danger than the person who's smoking every single day well yeah think about like accountability amongst your peers like you know there's no there's no like talking to people like hey man I think you know I don't know if you should have that ice cream right you know what I mean like that's that's a conversation doesn't really come up anymore like you know somebody smoke is like hey man like we gotta talk right yeah what the hell are you doing you know like nobody's there like judging you know people at the state of their you know progressing their tendency towards obesity like it's it's now it's it's a weird it's a cultural thing like it's becoming like you know we're making clothes specifically to fit into this new model this new size that we're all becoming it's so I just looked up some statistics while you guys were we're talking there and first off in 1965 over 40% of adults American adults smoked that's how big it was back then today it's closer to like 16% so huge reduction in smoking but of course during the same period of time a huge increase in beating cemetery and in countries like in European countries where people move more or more active and have healthier diets but smoke more like you go to Italy for example way more people smoke there and yet they have you know lower than all over the place they have lower rates of heart disease and stuff than the US that US has one of the some of the worst health records in the world and we also smoke the least so there's a lot of factors there and your diet and how much you move I think Adam you make a pretty good point it could be much worse so I looked up some statistics and if you sit for more than six hours a day it is as bad as smoking a pack of cigarettes every day statistics wow what yeah that is a crazy and let's be honest who the fuck doesn't sit six hours a day yeah our jobs I mean that's that's exactly what we did and where did you get that right that's an infographic that I just found and it was based on a 14 year study of a hundred and twenty three thousand US men and women and they found that the the the risk of you know lung cancer the risk of you know all cause mortality or death if you sit bro that's that's sit on that for a second that's fucking my yeah right that is fucking mind blowing right there and I'll tell you right now that do you guys know anybody who doesn't sit for six hours a day hmm it's it's very rare to meet somebody who has a job where they're not sedentary and even if you're not sedentary your job like I was a trainer right so I'm not very sedentary there I still sit for probably six hours a day between driving for an hour both ways somewhere yeah sitting on my couch watching TV that's fucking insane yeah that's what the statistics say if you sit more than four hours a day even if that shit is ballooned and not all the way accurate just to that it's even closest crazy no listen to this one if you sit more than four hours a day you increase your risk of death by any cause by 50% 50 that's a big that's a big number man that's a really big number I mean I mean here's a deal like God our bodies are evolved to like move you know I mean we're not moving at all it's radically different from what we're crazy that our bodies evolved to move and yet technology is evolving to force the opposite well we also evolved to seek out efficient movement in efficiency because for most of human civilization if you were efficient with your energy you could serve more of it and you have more of it when you needed it to hunt or whatever so it was smart to sit when you could or to figure out smart ways of doing less work to get more right like if I'm a caveman or whatever and there's a creek I mean I could go out there and try and catch fish by hand or I could you know figure out a new way to catch as many fish as possible while I was sitting over there trying to do some other stuff so I set up a net or whatever so I mean it makes sense but we're now we're in a point where we make everything so easy and we're so driven to be lazy that we do nothing physical literally nothing like the modern lifestyle today unless you go to the gym or unless you have a very physical job which is becoming more and more rare to be honest more less and less jobs are actually physically physically demanding most of them are not what is your activity think about that if you're the average American you have a desk job like most Americans do nowadays and you don't go to the gym for years your activity literally looks like wake up walk downstairs eat breakfast sit down watch little TV walk to my car get in my car so I'm sitting drive I don't know an hour to work because there's traffic get out of my car sit down at my desk until it's lunchtime stand up walk somewhere eat or maybe eat at my desk come back to my desk sit down work out time to go home get up walk to my car drive home or drive to pick up the kids or whatever drive home eat dinner sit down watch TV go to bed that is the average daily persons level of activity which is so drastically different from how our bodies evolved so drastically different and a lot of I remember clients feeling this way too this is why I was God I loved when tools like Fitbit and body bug and all those started to come out because it really gave me a tool to then help my clients open their eyes that no you're not as active as you think you are because we we the way our brains work is we process like you know being busy as being active you know because I'm mentally busy and because I'm going here I'm going there I'm talking to someone on the phone I'm doing this I'm doing that picking the kids up from soccer practice dropping them off over here heading over to work here got a meeting there doing all this it's like oh no I I move bro I move you know but then when you start to measure it and you go and I'm looking down right now at my Fitbit you know here we are halfway through the day already and I'm at 2,000 steps that's nothing yeah and I'm going to plan to work out in about an hour so we get off here I'll only in my workout I'll get like another 2,000 steps or so in a full one hour workout so I could ease and then go from there I could easily go home and my pattern would be after a great workout go home if it's a relaxed not move day for me I could wait till Katrina gets home maybe walk the dogs that's another probably 800 1000 so easily a workout day a day that I worked out a day that I walk my dogs could still be in this 4 to 6,000 range of steps which is still considered a sedentary lifestyle I know it's crazy I know that's crazy we have to design you know we have to do because you can't you can fix a lot of it or at least get some benefit out of scheduled exercise like you're talking about but it doesn't solve the whole problem so here's another statistic it's based on that same study that 14 year study even for the most frequent exercisers there was still a significant increase in chance of early death that was correlated with just sitting for 6 or more hours a day so even people worked out all the time and I think it's highlighting what you're saying like if you go to the gym for an hour that's still one hour out of your entire day yeah what you need what we need to do is we need to like literally organize our homes and stuff around not sitting you know what I'm saying like it needs to not just be scheduled exercise but rather I have a stand up desk when I'm working now think about how like ineffective it is to go hammer your body so all you want to do is lay down after the workout that's such a great point that's such a pervasive mentality even fitness people have like oh well I just I destroyed myself in what like 30 to a minute or 30 minutes to an hour yeah they've done studies on that too it's like someone will work out really really hard they make up for it by being less active doing other things his body's tired or whatever your body's telling you to sit down so yeah I don't know man it's crazy this is a it's an interesting problem that we're encountering and it's it's all if I don't think people realize just how bad this could turn for us you know the medical costs of this of the results of our inactivity in poor diet I mean if it doesn't stop growing at the rate it's going it will probably bankrupt us there won't be a way to pay for it all you know how expensive is take care of someone towards the end of their life it's incredible it's ridiculous and then diseases that are you know that are chronic that are definitely connected to being inactive and having a poor diet are exploding so it's an it's going to be an interesting problem I wonder I don't know how are we going to definitely believe we're heading that way I just hope it's like many other things that I've seen in my short 36 years on this earth is that we tend to push these boundaries with things like that until it's like the state of emergency like you talk about like you know what pollution was 15-20 years ago we do stuff that with like is not good dangerous for our bodies until it's like oh shit at an alarming rate where or where it's like oh my god we have to pump the brakes where we're fucked and so I do want to I want to believe in humanity that we'll figure it out I just hope that we don't get to a point where it's so bad that a lot a lot of people are going to suffer unfortunately I think it's more like Chris Kresser's kind of point of like where we're going to be in a you know we're going to be bankrupt because of all the you know the health care crisis like everybody's going to be like going to the hospital because of like all these conditions and it's like okay now we got to tackle this yeah we're forced to but you know like to your point earlier Justin about you know this this acceptance of you know being unhealthy beating sedentary you know obesity and that kind of stuff you know I definitely don't think it's appropriate or proper to to you know ridicule someone or make them feel like shit or whatever right and I definitely want to advocate that no that's not my mentality but you know what what would happen when when it becomes so taboo that everybody doesn't say anything or it becomes you can't talk about it or it becomes socially like not only acceptable because you know guys know what happens with the pendulum right swings one way and it goes the other way to the point where it can start to become cool you know I mean we're like I don't care you know I look out look how big I am this is awesome you're skinny you're starting to hear that a little bit music and stuff and so when that starts to happen I wonder if that's gonna I wonder if that was a little bit of a check and balance that we might need you know to be there a little bit so it doesn't become so because social pressures are powerful let's be honest if if you become really overweight you know and part of your motivation to maybe fix that a little bit it might be the not the best motivation or the one you want to end up with but part of your motivation maybe like you know I don't look as good out in public and you know so and it's an interesting thing to ponder I'm not saying it's you know I have the answer with this or not yet you know one way or another it's just an interesting thing to ponder and how what what influence that's going to have on I guess on on the direction we're going I don't know again another reminder go to mindpumpmedia.com go to the podcast tab check out our show notes you'll like what you find there it's a phased expert exercise programming designed by soul adam and justin to systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos the RGB Super Bundle is like having soul adam and justin as your own personal trainers but at a fraction of the price the rgb Super Bundle has a full 30 day money back guarantee and you can get it now plus other valuable free resources at mindpumpmedia.com if you enjoy this show please share the love by leaving us a 5 star rating and review on itunes and by introducing mind pump to your friends and family we thank you for your support and until next time this is mind pump