 All of the negative health effects connected with getting older, loss of mobility, weakening of the bones, hormone dysfunction, mitochondrial dysfunction, low energy, insulin insensitivity or blood sugar issues, all of these, all of them are directly combated with one form of exercise above all others. Strength training, strength training is literally the closest you can get to the fountain of youth. If you're getting older and you want to prevent all those negative things, go lift weights, nothing will do you better. Read this interesting study on older people in strength training. You guys want to hear some of the results? Yeah. That'll blow your mind. I mean, I, so. Is this new or are you just found it? How's the new one? Oh, it's new. Now you guys. These studies keep coming out. You guys know this, you know, so you're not going to be surprised by this, but a lot of people will be surprised by this because I think a lot of people, they accept the myth that as you get older, it's just like, oh, it's just what happens. Yeah. You know, you're going to feel like crap or whatever. I at one point trained a lot of people in advanced age, I'd say the back half of my career and I loved it because it was so, it was, everybody was always mind blown when they'd see what happened to themselves and their family members, but anyway, here's a study. They took a group of men between 60 and 75. Okay. So advanced age and they train them for 16 weeks doing traditional strength training. It now said high intensity strength training, but it wasn't training to failure. It was just like traditional strength training after less than four months of training. Okay. They, the body, their body fat percentage dropped by 3 percentage points. By the way, there was no dietary interventions whatsoever. So they didn't change their diet at all. They lost 3% body fat. Their muscle strength increased from 50 to 80%. So a 30% increase in muscle strength and everybody's VO2 max dramatically improved. Just from 16. No cardio on their age. That's it. Oh wow. That's it. It was a couple of days a week of strength training. Wow. Did they have any previous experience? No. It was just kind of, yeah. Nope. Nope. Just took the average, you know, person and had them lift weights in that age group. Now that's a, keep that in mind. You're 70 years old. You go, and of course you have to do this appropriately and properly. So you know, strength training, like any form of exercise or anything, you got to do it right. Right. So they were obviously being monitored on how to do proper technique and form and what the right intensity and weight was and all that stuff. Yeah. But you know, you're a seven year old. I don't think, I think most seven year olds, unless they've done this before, would not expect in 16 weeks, they don't think they're going to get progress like that. They don't think they're going to build 30%. Yeah. They're going to lose their strength in 16 weeks or lose 3% body fat without changing your diet. People would think like five, maybe like two to five percent, you know, change, like 30 is ridiculous. And that's, I'm going to tell you this right now. When I trained older people or people in the stage group that those first, you, of course you got stronger and you saw things in the first four months, but it got faster and faster because it takes, you know, three to six months just to start to develop, develop the skill acquisition required to do some of the most effective exercises. So like some of the exercises that I would do with someone who's 68, we're not, we're not able to do a bench press or a barbell squad or a deadlift. We're doing like sit down, stand up off of a chair. I'm having them, you know, do some like super elevated pushups off of an elevated bar, almost like you're doing them off a wall. We're doing maybe cable rows, probably band rows. Yeah. We're doing, you know, static stability type exercise. I haven't even got them to the part yet where we're doing the most effective squatting, deadlifting, overhead pressing, big weight. No. And then the ones that I did train for years, you know, after training with them, you know, about moving into like, you know, eight, nine, 10, 11 months, then we start doing like I'd have them pull a bar off of the rack, you know, so we can start practicing things like a deadlift. We start squatting, maybe holding dumbbells and at some point I'd have them hold a bar across the front of their shoulders because that's easier to do than a back squat. And then you'd see this, what they said, this 30% increase in strength. Oh, it would just accelerate. And then it would just get crazy. And they'd just be blown away. And I used to love it because their family members would be the ones to call me, their kids would always call me up and be like, dude, I don't know what you're doing to my mom, but she's like, she's on fire or, you know, my dad's like, I have, you know, I remember one guy trained, he was 73, retired anesthesiologist, super smart guy, very sharp still. In fact, he was his, his sense of humor was so dark. I was like, almost embarrassed. Hope nobody heard half the jokes he would say. But I remember his, his, uh, his daughter called me and said, well, I don't know what you're doing. My dad, we are never going to stop him training with you. He mowed his own lawn. She's like, he hasn't mowed his lawn in like 15 years. He actually went outside and decided to mow his own lawn. How crazy is that? Right. But all those things are, are, um, directly combated with, uh, with strength training. Um, and I wish people knew this. I wish they knew that that fountain of youth actually existed. Aging is just that it's, it's a long period of, of these habits that you accumulate. And it's like, um, whether or not they're beneficial or they're not, um, you know, beneficial, it's, that's what you're going to feel going on into, you know, the later years. And, and so to, to be able to shrink, train into, to sort of slow that process down and maintain like able strength. Um, I mean, that's everything it's, it really isn't like, oh, no, that's just happened to me. Like people think like aging, it just like, all of a sudden I just get all these pains like automatically. Yeah. I wish. So here's your evidence for people kind of who are like, oh, is this really, would this be me? I've used this example before, but I think it illustrates it beautifully. Right. So if you were to picture the typical 25 year old kid and then put them next to a 25 year old kid that like works out four days a week and you had them stand next to each other, mild difference with the shirts off, right? Had them do things outside, had them be active. I mean, you can tell a difference. Oh, that, that person works out and that person doesn't take a 75 year old that exercises consistently and has been for years and have them stand next to your typical 75 year old. The, it's so drastically different. It's so different that the difference isn't, oh, that one looks like they work out. The other one does it. It's literally that one needs assisted living or help is on 15 different medications. And that person's life has basically not changed. They are doing everything they were, they were doing before. They look decades younger, decades, not like a little bit. It's like decades of a difference. Yeah, it's massive. It's so big. What's up, everybody? Today's giveaway is the super bundle. Here's how you can win it. Leave a comment below this video in the first 24 hours that we drop it, subscribe to this channel and turn on notifications. If you win, you get the super bundle. Also, trainers and coaches, we finally have launched mine pumps trainer course. The first time ever we have put together something for trainers and coaches teaching you how to build a more successful business. There's over 40 hours of videos in there. You get free maps prime and prime pro and much more. You get $200 off. You get to go in a group that specifically it's a private group for trainers and coaches will be in there once a month teaching people things. It's incredible. It's a brand new launch. It's on sale. Check that out. Also, we put together some workout program bundles, which are also discounted. We have the new to weightlifting bundle. We have the body transformation bundle. We have the new year extreme intensity bundle and the body transformation bundle 2.0. Look, if you want to find out about the coaching program or any of those bundles of workout programs, just click on the link at the top of the description below. All right. Here comes the show. We had, um, I wanted you, you brought up like, uh, talking about advanced age clients and, you know, and you're not even, uh, squatting or deadlifting or doing some of the big movements that you reap the most benefits from. And you reminded me of something that I wanted to address on the podcast together, uh, because I know it's, I know it's going to create conversation on it in our forum and, and from people that listen to us, um, Doug, is Brian Kula's episode live or will it be live when this is, this is up? I, I don't think so. Not yet. Okay. So that's cool. We could talk about it beforehand though. Cause I want to, I want to address it anyways, cause I know we're going to get stuff. Uh, what a great interview. First of all, it was a great conversation, uh, brilliant, brilliant coach. I think all of us really, really enjoyed that, but he said something on there that I know that people are going to think is a counter to something that we would say. Oh yeah. And, uh, he, he talked about, um, if he had the option, he would not back load or, uh, not do a back loaded squats at all in, uh, a program for his athletes. And that's not something that I think that you, people would assume that we would necessarily agree with because we promote squatting and deadlifting so much and, and, and acquiring that skill and how valuable and the biggest bang for your buck, even at the athletic level, right? We talk about like, when you're a young athlete and you're, you know, you're just getting into weight training and you're just getting into your sport, um, you know, getting a good squat or a deadlift, uh, is one of the best things that you can do to transfer over to your sport. And then we have this great, uh, coach or trainer that comes on and says like, oh, he, you know, he would eliminate that from his program. And so yet I think we all agree with what he said, I think it's important that we make clear to the audience when they get a chance to listen to it, what, uh, what, what we agree with. And even though you hear us talk and promote squats, what, why is that, why is that different? You know, like, how does that? Well, it's, uh, it highly, um, it mirrors what some studies will show where they'll take a 12 week study, they'll take an untrained group of people, typically college aged males, but let's just say whatever, ungroup, untrained group of people and we'll compare a leg press to a barbell back squat in a, let's say 12 week period, which one builds more muscle and in some of those studies, the leg press will win. And so everybody goes, oh, it's leg press is much more effective. But the reason why those studies show that is because the skill acquisition required to do a proper barbell squat, it takes a lot longer than leg press. I can take the average person off the street and within four workouts, they're going to leg press fine. The average person off the street is going to take me months of work, of mobility, because it's just such a, it's a more challenging exercise to barbell squats, a lot of things, a lot more things that are involved. So how does this, so in other words, you're not going to see the benefits of the barbell squat start to beat the leg press until later, and then it will, it'll crush it. Now, how does this connect it to what he was doing? Well, when you're a train, when you coach athletes and you got to get them ready for a season and you're watching them work out, you're like, I got to do the exercise, it's going to get me the fastest results, the most effective results for this time period. And if it's, if the skill acquisition required or what's going to take to get them to squat well, is going to take up all that time, I'm not worse, I'm going to waste my time doing it. So that was one of the reasons. That was one of the main reasons. And that's why I wanted to bring it up because I think that so many people will hear the message and misinterpret what he's saying and what we say, which is that it'll be like, oh, he doesn't think squats are good. And you guys think, and it's like, no, it's not that simple. No. It's you have to really pay attention to what he's saying. It's like, I've got a limited time. And what you're assuming when he says that too, is you're assuming that so he's assessed this kid and the kid doesn't, he's never squatted before or doesn't have a good squat. Therefore, I don't even want to mess with that. I don't have the time frame. And we did get a chance, I believe to talk to him about if not, we know we did an offer is like, now if a kid is got a good squat, all right, he's going, he can use it and be very well because he's already acquired that skill and he can reap a lot of benefits from it. And plus two, I don't know if it came across, but like in multiple other interviews he's had, like he talks about like using it as a foundational base for like a yes, an upcoming athlete. And like that's, that's the biggest difference, right? Like it is, it is a part of the overall strength conversation. And this is something that, you know, is a skill you need to acquire, but then like moving forward in terms of like your specific sport, and you start to kind of evaluate them in terms of then like focusing more on that skill, or focusing on the things that move the needle the most and generate the most force and power where you want to generate the most force and power and also to like risk reward, like in terms of then the athlete's longevity in the sport. Yeah, look, you buy a bunch of regular cars off the law and you want to make them faster as fast as possible. You make, you give them big engines. Go give me a Formula One car. Tell me to make it faster. Throwing a bigger engine and there's going to make it now. In fact, probably not even work. Okay. It's going to get much more detailed and intricate. He's working with high, high level athletes. You know, he's like, I'm not trying to build a base of strength here with these guys. They got them. There we got it. I'm trying to look at the fine tuning. Here's another example. If you gave me a boxer and you said he's going to do an MMA fight in 10 weeks. We but so in other words, he's going to be fighting people that know how to grapple and do Jiu-Jitsu. All he does is know how to box. Right. I'm not going to try and make him a Jiu-Jitsu master in 10 weeks. He's going to get his ass kicked. Right. All I'm going to do is I'm going to teach him how to sprawl. We're going to focus on how to not go to the ground because if you go to the ground, you're dead. So that's all we got. We only got 10 weeks. Yeah. So that's basically, you know, the breakdown or rather run. Yeah. I just, I wanted to address it before it came up because I know people are going to hear that episode and you know what's going to happen is people are going to think that we disagree. And this is a classic example too of what happens so much on the internet. Right. How many, how many times have we been tagged in something that one of our friends or peers is talking about and be like, well, see what he says. And it's like, well, context matters. Like it's not in, when we're, when we're designing something as far as an exercise program, a diet, a red, a training regimen for someone getting ready for a sport. There's so many moving variables that you can't just take these blanket statements that we say or anybody else says and be like, oh, this is the end all be all. And it's like, actually, we totally agree. You have to, you have to take the context. Adam, if somebody hired you and said, look, I don't care about anything else. I just want to get as lean as possible in 12 weeks. I don't care about anything else. Just get me as lean as possible in 12 weeks versus a person hires you and is like, I want to get lean. I want to stay lean for the rest of my life. Totally different approach, completely different conversation, getting you as lean as possible in 12 weeks is I'm going to do a lot of stuff that I know is not going to stick. You're going to gain the weight back. It's not going to be the best thing, whatever. But that's what you want. Sure. That's what we're going to give you. All right. And who are we communicating to? I'm not community. We're talking to people who are like, the goal is get people to do this forever. I'm not trying to get you to perform for a season and then come out of shape or yourself or whatever. Optimize the individual. Yeah, so I'm not the general like everything. That's the thing. All these camps, they just they feed off of generalities. And you know, to get into the nuance is always that that's like, that's what a real good trainer, good coach is going to get into that domain. But what is, you know, to go back to like aging, like we're, we're probably a decade away from the standard, the standard care when it comes to improving the health through non medical intervention ways of people as they get older is going to be strength training. It's not going to be the treadmill. It's not going to be. It's going to be. I was going to ask you if you thought if you believe that still or not a hundred percent, sometimes like 100% sometimes I wonder if it's just our we're in our own little bubble, you know, well, you know why I say that the data now is so is becoming so common in the medical sphere that now I'm seeing doctors talk about it this way. What gives me hope is I go in the grocery store and I see in the tabloids now, like talking about strength training, how to build muscle and it's not like cardio driven covers. Oh, interesting, which I thought was an interesting shift, which I hadn't seen before. Is that are you talking about the time magazine one? I saw the same. There's one. Yeah. For there, there's also one for I don't know, some oxygen or, you know, those magazines that are usually full of crap. But yeah, so at least like some of the sort of mainstream legacy stuff is kind of moving that direction. Who knows? Interesting. Yeah. I think I think we're getting there. We're about a decade away. It's going to be, you know why the the return for the time invested is so it you can't beat it, you know, like if you took if you gave me a care home with elderly and you said, you know, what's one thing we could do that, you know, we're not going to give you much time. We're going to give you 45 minutes a week with them. You're just going to have 45 minutes a week with them. That's it. Once a week. It's like, oh, we're going to do strength training. I need some bands and I need some chairs. And that's it. And that's all we're going to do 45 minutes a week. There's no other activity I could do with them for 45 minutes that would reap that would come even close to the benefits that they would get from literally 45 minutes of strength training once a week. In fact, that was how I train active, be efficient. That was the average client that I had at that age group. They would come in and it was typically about 45 minutes, be like 15 minutes of warming up, doing things like maybe, you know, we do like three exercises once a week. And that was it. And everybody's minds would get blown on how awesome it was. So yeah, I want to hear about you had like a party or something you're talking about. I don't hear all about this, Justin, because it was nuts. Yeah, Justin was hosting a WrestleMania at his house. Well, what is it? So what's happening? So my yeah, Everett, his birthday party, we had to like host it because his actual birthday is going to be in Texas for his like gymnastic tournament. And so we're like, ah, we got to do some kind of party, you know, with your friends. And so like Courtney and I kind of decided, well, we can have the kids over and they'll like kind of muck out on video game, hang out, do a sleepover, do all that kind of thing. And then the next day we do these ropes course that actually was near my old house. But like it was like it looked like a lot of fun. And so we kind of set all that up. But the sleepover, yeah. So we we had these kids were just and I forgot, I guess what it's like to be like really excited and like energetic. It was like a 10, 11 year old boy, you know, like they were like that energy was like a lot, so much. I did not know what to do with this energy. It was like six boys, you know, just like running. Like they didn't just stop like everywhere they go, if they had to go find something to just run and go get it like this one kid just would scream. And he's just like, I'm like, stop screaming. He's just like, no, like, let's not do that. Like I seriously like it would send shockwaves down like Courtney and I would just be like this just huddled over in the corner. You couldn't hide. And it was just like madness. Right. And at this one point, I'm trying not to like, you know, throw this kid out of the bus or anything, but like a great kid. He just we we noticed something like there was something a little off. And one of these kids was like wearing the VR goggles. And, you know, because I had all these things set up so they could play, have little stations and like, you know, do their thing. And he was kind of by himself playing on the Oculus. And I walked by and I was like, I was like, did somebody step in something? Like, and like I kind of walk by and like, you know, that was I definitely smell something. Like, and I was like, Courtney, like, you know, you might want to do a little walk around and like kind of and like, dude, this kid shit his pants. Whoa, we were just like, oh, no. Did he know? I think I don't know if how you don't know. Well, here's the thing. It's like, well, if he's still playing, this used to happen in and again, like, I don't know what the phenomenon would be this used to happen. I mean, I've happened to me before. So. Yeah, that's like real quick. I had to throw away, you know, let's all be cool. There's a thing called. I want to say it's called Cornice, Cornice, C-O-R-N-E-S-P-I or something like that. It's a it's a condition that's related to trauma. I suffer from this. So after my dad's. Oh, come on, bro, you're going to make it. I'm not trying to make you feel terrible. I'm not being sad about it. I'm trying to be delicate, you know. OK, so so listen. So I'm eight years old and then all of a sudden I eight, nine years old. I started shitting my pants. And what it is is that I hold it and hold it and hold it and don't go to the restroom. Never, never did that before. Now, I don't know, like as a as a kid, I'm not processing really what I'm doing, but I'm embarrassed as fuck because I'm at an age where that doesn't happen anymore. So I'm like, and you probably and you probably get mad at you about it. Oh, yeah. No, my mom beat the shit out of me over and she didn't even know what it was, what it was connected to later on. It wasn't until later that they tell me that. And so it's it's a lot of times directly. Maybe did you find it yet for me, Doug? Yeah, I think it's called encopresis. Yeah, encopresis. That's what it is. And it's terrible. It's connected to trauma. And and it's like the kids, the kid is I kind of just hold it, hold it, hold it, hold it, hold it and then it happens. And then then you find yourself in the situation where you're like, you're trying to hide it. So I remember hiding like my shit, my underwear and fucking people's houses and trying to flush it down a toilet in the toilet or like, oh, yeah, like as a kid at that age. Yeah, that's terrible. There's a little bit of that. Oh, I feel bad, dude. So so is it because he's super excited. I think it was because like every all the kids were so excited and like he just didn't even pay attention to his body, you know, signals with that. And so it was at a point where he was just like kind of, I think it happened. He was still so enamored with the game and all that. So anyway, so this puts us in a bit of a conundrum, right? So I was like, we got to figure this out. So he doesn't get embarrassed by all the other kids. Didn't know any of this was going down. Oh, yeah, we had like a covert operation. I was like, Courtney and I were just like locking. We're like, OK, we got to figure this out. And we're like, Ro Shambo to see who's gonna like, you know, asking like, hey, bud, you know, like, and trying to like address it. Right. And I was like, no, no, no. I was like, we got to think of something else. And so I was like, OK, so I lost the Ro Shambo. I got to come up with a plan. So I was like, OK, here's what we're going to do. It's getting late. Like they're already eating and everything. And like I was like, OK, they're all just kind of running around. I'm going to stop what everybody's doing and make them all like individually go put their jammies on and just kind of like coordinate it like all these other kids first and then this and then. And so then I got to him like, OK, go put your jammies on. And so he was able to go into the bathroom, like change, do all that stuff and like get rid of it. And then we kind of tracked him and monitored where he put it. And then he tried to hide it. He tried to hide it. And then we found it, right? And then Courtney was able to go get it and then put it in the laundry and then wash it and everything. And then I distracted them while they were still playing. And so I was like this life saver. And then so she washed it, dried it, was able to put it back. He still had to smell a little funky, but, you know, like he at least like wasn't like to the point where all his friends were going to be like, dude. Bro, you saved his life. Yeah. As I said, I told myself completely undercover that kids are going to be indebted to you. Oh, because it happens in front of your friends at that age. Dude, right? Like how embarrassing. I knew a kid in in fourth grade should himself. And he's always that kid now. Yeah, forever. Yeah. He's always the kid high school, college. He was always so the the memories that I do have of it because I don't have a lot of memory. So that's do they know? Do they know why is it because you're disconnected to your feelings or something? Or so, I mean, look at read the read the definition. It says it says that there's neurologically immature development, musculature and stuff like that. So you it's it's you it's the weirdest thing. And you know, it's funny that you hearing this hearing you tell the story. God, I haven't thought about this stuff in like forever. Right. Yeah. The few memories that I do have of it every single time I was playing video games. And it was all I was always like doing something like that. And it might be that you're disconnected for your body. And I know I'm intentionally holding it. Like I can recall like needing to go, but like I'm not. And like trying to fight it, trying to fight it, trying to fight it. And you just kept prolonging and prolonging until it happens. And then you're like, fuck. And then you then as a kid that age where you're aware of like, this is not good. My friends are going to find out you try and hide it or disguise it or figure out that. And oh, yeah, that went on for like, I want to say a good year to two years after maybe not to probably felt like two years to me as a kid was probably a year after right after my dad's death before it got solved. But for the long time, my parents didn't, they didn't know this until I think they finally got to a point where they're like, this is weird because he didn't do any of this stuff before. And now all of a sudden he's doing this. And then I think the, this is where we got diagnosed with this and then got told, yeah. And then did you have to see somebody? I mean, we were, I remember I was in therapy as a kid for, yeah. So after my dad's death, like we went, we were in family therapy and then one-on-one therapy. So I've been in and out of that stuff my whole life. And I don't ever remember like having a breakthrough or assault. Like he just never was a problem again. It became, became a certain point in my life where it was no longer an issue. And it, but it was a period of time that I know that it happened right after my dad's, that was the only reason why it makes, I like, I knew there was something off. Yeah, of course. Because it was like never before. And then all of a sudden that starts happening at that age and you're older, it shouldn't be happening at that, at that point anymore. I was obviously well potty trained before that. And then the memories that I have of it is only like, I can remember playing video games and I can remember being at friends' houses and things like that, where I was holding it and then being like super embarrassed of like trying to fucking get rid of the underwear and hide it and do also whole, totally right. Yeah, I was, last time I did, I was 13 or 14. I was even older, but it wasn't for any other reason. Then, then I could, I told you guys this story, I couldn't get it really bad. My bathing suit not was too tight. I couldn't get it off inside. I ate something and it was one of those like fart to shark kind of moments or yeah, I, I had a full on. Yeah, it was not good. And then I was stuck in the bathroom while everybody's swimming and I just had my short, my bingsu shorts on. I was like, what do I do now? Oh my God. Oh yeah, dude, let me tell you. I made it, I figured it out. Yeah, I figured it out. I don't know how, I don't know how I got away. Or maybe I didn't. Maybe I had like, when you got a big house party like that with these kids, do you, do you just let them go all night or do you have a bedtime? No, no, no, yeah. I don't, I don't, so it was like constant kind of monitoring. I mean, I kind of came in with, I let them go up to a certain point. I think it was like 1130 and I started to kind of crack, you know, crack down on, on the noise. So really I was like, okay, I put a movie on and then had them all in the living room. And so we actually put like a mattress there and everything too. And so it was like, here's, you know, everybody's here. You don't have to sleep, but you got to be quiet, you know. And so that's really just the rules. And so a couple of times they would like giggle and like start laughing and then the one kid would scream again. Like, ah, come out there, scream kid, dude. But yeah. So I had to regulate a few times, but it was like, it wasn't too bad. Like they were, they were all right. They were just really excited. And so we tried, like I got terrible sleep. But like the next morning we went and we went to the ropes course and it was, do you make them all breakfast the next day? How does that work? Yeah. Okay. Yeah, yeah, yeah. Just scramble up some eggs. Well, Courtney had, it's like some sourdough waffles. And so she goes, she's a real good cook these days. I'll be honest. Yeah, she does the whole thing for them. So he's, how did he turn? So he's going to be 11. So yeah. So this is right before, because in a couple of years, if you do a sleepover, you can't fall asleep. First, at least they don't do that yet at this age. Oh no, yeah. That happens later. Ethan's crew, they all stay up all night long. Well, cause you don't want to fall asleep. Does Ethan hang out with him when he has his friends like that? Or does he take off and go somewhere and do something else? What did you, what did Ethan do? Yeah. So he actually, it was interesting because he was kind of like complaining about it. Nobody coming in my room and like locking the door. And I'm just like, hey, relax guy. You know, like, we'll see how long this lasts. Yeah. Nobody cared. You know, like, okay, see you dude. But then he finally came in when he found out what kind of video games they're playing, you know, and like. Somebody put like Fortnite on, he's like, oh, oh dude, you want to do this and he's saying all the terms that the tween saying. Like the cool. Yeah. Like the cool. He's trying to be like, oh, this cool thing. And I know this cool thing. And I'm just like, you know, it was cringe. I had a buddy. He started hanging out with him. I had a buddy who had an older sister and she was only a few years older. So she would have sleepovers and he would love that. Let me tell you. He would love when his sister would have sleepovers. Oh, my sister had sleepover last night. I was peeking through the door trying to see what we were doing. My sister had sleepovers. We used to torture all her friends. That was the thing that we used to do. Really? Yeah, yeah. We used to, my sister would tell you all kinds of stuff. Oh, my, my three year old, and that was a big age gap between him and his sister because my daughter's 14. But she has, she, if she has her, especially one friend, she has one friend or he is like smitten. He is. Oh yeah. The doors are. He, and he's weird about it too. He's, he's only three, but he makes this like kind of like embarrassed face and like puts his hands in his pockets. It tries to act cool. He's three years old, you know? Three years old. Yeah, so he tries to act cool. And he's always like, hey, look, and he'll like do some weird thing to show off. You know? I can do this. Just like his dad. Dude, that's crazy. I'm gonna teach you something. We're all like that, dude. Yeah, yeah. That's funny. It's funny because even though he scored your mom. You know? Look at this, you know? These kids actually impressed me though. They were like really physically driven. I saw you, I was thinking about it. I was like, of course, at Justin's house. He gets all these kids, taking all their shirt off and they're taking turns plowing into each other, taking, they're all tackling each other. Oh, were they? Yeah, you can see that video? When they were all, they had the, you know, the giant, we all have those giant beanbags, right? The love signs. And then one kid would stand there and then the other kids would line up and take turns and tackle them into the thing. And they're all like shouldering and like full on blasting each other. Like, oh God, when these kids would get hurt and Justin's going to be fucking liable. I was actually like, I started getting worried. I had to shut it down because it was getting really like, they're, they're, Yeah, one of the kids dropped his shoulder and like through a nice, like, I was like, oh, that's dumb. Yeah. And I think what spawned, because like one of the kids, his older brother, like I just coached him at the high school. And so he knew that I was like a football coach and so he's like, hey, just watch this. And you just like, just destroyed this kid. And I was like, whoa, that's good technique. Do you guys remember, I was just thinking about, I was, who was I talking? I was talking to someone the other day. I think it was you, Doug. And I was talking about how when I was a kid and I did judo, you know, you throw each other in judo. So I'm 13 years old. We used to get thrown all the time as part of the training. Yeah. I went back as an adult in my late 20s, early 30s, I think. And I was like, this hurts. Now you throw me and I let you and I fall properly. It just hurts now. Yeah. Remember that? Like them tackling each other. How would that feel to us if we're like, Hey bro, hit me a harder can of this beanbag? I know. We'd be messed up afterwards. Yeah, it gave me a little hope though. I'm like, I don't know, you know, not all these kids are just like little weenies. Some of them still have. That's good stuff. Hey, speaking of little weenies or whatever, I keep reading these articles. Do you know Sam? Wow. Terrible transition right there. I didn't mean it like that. Speaking about little weenies, let me tell you what I read on the weekends. Are you awkward? Check out this website. I, no, no, no. I was reading about Sam Altman. You know, he's one of the founders of the chat, chat, gbt, right? Open AI or whatever. Open AI, yeah. And he's coming out and saying, somebody interviewed him and said, you know, what are your biggest challenges? Because I lose sleep over the fact that we release that. He regrets releasing AI out into the world. Really? He does already. That's a little scary. Because his biggest fears are that there's going to be people with bad intentions who are going to create evil algorithms. Of course. And how these, like he's like, we won't be able to control it. It's going to be, yeah. You know what's so funny? You're like, duh. I mean, how, you're, you're, you're developing that and that never crossed, as brilliant as all these people are, that like never crossed your mind that some nefarious person at one point will get hold of this. That's what drives us. Who's, what's the guy's name? Who's the guy's name? The symbol, symbolism expert. Uh, what was his name? Oh, John Peugeot. Peugeot. He talks about this as a driver. It's like a, um, like we can't stop it. It's this, this driver that we have. It's like the development of the nuclear weapon of nuclear bomb. We know it's bad that we're making this. We know this technology is terrible. We know that once we create this, it's like there's no turning back. We're just like geared to do it anyway. We're geared to do it because we don't want the other guy to do it first. So that's a hundred percent what's driving AI. Every single person making it right now and working with it is like, this is dangerous. Yeah. We have to figure it out before the other guy figures it out. That's it. And it just keeps driving us to, to our potential destruction. Yeah. You know? Yeah. Oh, so wild. Yeah. You know, it was, you know, like technology, future or something like that. One of the, the ongoing debates that we've had on this podcast is the whole streaming service stuff. Yeah. So I don't know, Justin, I know you're busy. So I don't know if you watch football this weekend or not. But one of the interesting things that they did was, uh, so this year, um, Amazon Prime bought the rights to Thursday night football. So if you watch football, so football plays Monday night footballers game Thursday night. There's one game and then Sundays traditionally football. Okay. And Thursday night was purchased by Amazon. So now if you, if you want to watch Thursday night football, you also have to have Amazon Prime. Amazon Prime. Oh, wow. So it forces you to have that. Well, this, this weekend, um, and I didn't even know this was coming. We're all sitting there watching the game and then the second game comes on and none of the normal broadcasting channels have it on and you have to have Peacock in order to watch this one game. So you have these big streaming services now that are starting to purchase the into ESPN owned ESPN owns Sunday night. So you have ESPN app, you have to have for that. You have to have the Prime. This feel like it's just, it's just lack of a better term. It's prime for disruption. So, okay. It seems like such a mess. That's why this, and the reason why I'm bringing it up is I'm still going back to my original argument that it's going to frustrate the consumer. So remember you guys are usually, oh, it's going to be very all a car and everybody have all the same. It's gotten the point now where if I have like just a sport like football that I'm into, you don't even need to be into a bunch of all the other stuff out there, but just that one sport is getting disrupted by so many streaming services that I need to have seven of them just to get the games that I want. And so I'm having to, and then it's like, when I look at the price, I'm like, wait a second, I'm paying more than what I was paying for the stupid satellite and the cable stuff. So that's like the ESPN app that I had to do just for pay per view anymore for any fight or anything to watch. Yes. So I just feel, you know, exactly. I think it's getting prime for disruption that somebody is going to come in, one of the big players, Amazon, Apple, one of them, I think, and they're going to just buy up them. What the markets seem to follow is that there's this, like something happens, so like this, like, oh, media, you know, TV, radio, whatever, then it becomes, it becomes scattered in the sense that it's not one source. What's the word I'm looking for when it's not- Diversified. Maybe diversified, but there's another word for it. And then it starts to consolidate again, and then it becomes truly diversified or spread out. So like, if you look at the internet, if you look at phone services, if you look at, you know, it's like, oh, we only have two services. There's like three companies that know all the food in the world. But then what happens over time is it then becomes even more scattered. So it's probably going to happen, like you're saying. There's probably going to be two or three major providers, and then it's going to get scattered. Doesn't it make you miss, like, having scheduled television? Yeah, yeah, yeah. Like, sometimes I reflect back on that. I'm like, oh, Friday nights, and then you kind of like, look forward to it. It's consistency. Forces everybody sit down together. We just had too many damn choices all time, and just like too much that we're having to drive. You know, it's like, somebody needs to like take the steering wheel and give us something that's consistent and like, I can count on this. Yeah, decentralized. That's what I was looking for. Yeah, decentralized. It goes from decentralized to centralized, then it becomes very decentralized. Well, I saw it because even Disney, I think they're moving into merging with Hulu, right? And that's their whole thing is like trying to, because they're just losing like people, like being subscribed to their Disney Plus. But yeah, that's an interesting company because it's just like, after all the acquisitions, they basically bought like every amazing franchise you could possibly hope for. And I think, you know, obviously that bit them in the ass because that was so much money that they invested into that. Yeah, you know, you had to wonder the place. What's the, Doug, what's the fail rate on acquisitions is like really high? It's like 78. Yeah, huge. So like, you know, and if your culture is just never aligned like you'd hoped. Yeah. You know, so I always wonder, like what's the strategy on like, like someone like Disney to acquire, like you're saying Hulu, ESPN, which they own those. If acquisitions fail 80% of the time, I mean, you're pretty much carrying team that at least one of those is going to fail. It's not going to work. Why would you do it? But, you know, maybe at that point, you can, it's not just about, you know, it being successful or not. It's literally just acquiring the attention. It doesn't matter. It doesn't matter. It's going to lose initially. The long play is that we just, we garner more attention. What does it say? Between 70% and 90% of all acquisitions fail. Mergers and acquisitions. Yeah, mergers and acquisitions. That's crazy. Yeah. That's so crazy. Yeah. But the ones that succeed, I wonder what the odds are, like how well they do. You know what I mean? So like the 30, the 10 to 30% that do succeed, it's probably massive. Yeah. And I want, again, back to my point is I wonder like how they, I think what's a good acquisition of Merger? I know I'm trying to think of it. Oh, 24 our fitness was. With what? It was 24 Nautilus and Ray Wilson's family fitness. I don't know if that would constitute that because they were both small. Yeah. They weren't, 24 Nautilus had 72 locations. Ray Wilson's family fitness had 60 or something like that. Okay. So then it was big. And then they, and then they, okay. So that you could count that. There's, I mean, there's not a lot. I mean, what didn't Amazon bought Whole Foods recently, right? In the last couple of years, right? That seemed to have worked out. Didn't, was it Facebook bought Instagram at one point. That worked out. And YouTube was, was that Google? Google bought that. So those worked. Yeah. Okay. Yeah. Because what's thrown in this number too is a lot of company who never heard of. Well, and I also wonder too, if that like, what's thrown in this number is like, is again, like comparing those independently, like, oh, Marvel was doing this good by itself, now it gets acquired and it's not doing that good. Therefore it's a fail. But yet Disney still acquired, you know, 50,000, 50,000 more viewers than it did. They almost hedged their bet on top of, I don't know. Yeah. Because of all the already successful franchises they acquired. Dude, speaking of movies, I watched half. We haven't finished it. Jessica wanted to watch the Barbie movie. Have you guys seen that yet? Of course, bro. So, no, I tried to, we tried to watch it. It's fucking horrible. Okay. So I watched. And how does it get, I haven't even tried. Yeah, Katrina and I put it on this weekend. People loved it. People loved it. You got 80, you got 80 and 80 something. So I haven't finished it yet. I'm going to finish it because it's entertaining. I can see why people like it. I don't, I was not a big fan. But there was a, so I'm only halfway through because we had to stop. The kids woke up from their nap. So we'll finish it tonight. But the part that cracked me up is, you know, I don't know if I'm going to do a spoiler alert here. It's been out for a while or whatever. There's Barbie land and in Barbie land, it's like all the Barbies run the world and everything's about this and, you know, women do everything, whatever, and all the kens are just basically like waiting for Barbie to come. Get their attention with them. Yeah, that's a big deal for Ken to get Barbie to look at. Just to get noticed, right? Then they go to the real. Do they still not have any anatomy? No, they talk about that in there. They have a blob of, yeah, no, of flasher or whatever. Then he goes, so then they go to the real world. Okay. And this is the part that cracked me up. They're in the real world and Ken breaks off for a second and he sees like, he walks by a gym and there's dudes that are like fist pumping and like hitting the bag. Then he goes to like a library and he looks at the money and it's got like all these men as the, you know, faces on there and all the presidents. And he's like, I like this place. That part made me laugh. He's like, this place is cool. Like dudes are cool here. He's cool, man. But then he tries to apply for jobs. He tries to be a doctor. The doctor's like, you have no education. You have no PhD or whatever. He goes, yeah, but I'm a man. Yeah, right. Should I get the job? I'm a man. They're like, we're good, right? It doesn't work that way. He's like, you're doing a terrible job for the patriarchy. And the guys that looks at him, he's like, looks around. He's like, we just do it better. We hide it now. He's like, but sorry, I can't hire you. That was the funny part. Yeah, we couldn't even finish it. Katrina was like, oh, she don't like it? Yeah, I know. She was like not having it. I mean, I definitely wasn't into it either. I think we got, we didn't even get that far. I don't think we got that far at all. So we probably got a third, maybe at the most into it. It was like, no, no fun. I watched the Napoleon one. That was good. Oh, yeah. What's that? Oh, yeah, yeah. I want to see that. What's his name? What's his name? Joaquin Phoenix. Good? Yeah, it was good. Now, how did it depict Napoleon? So I, because there's a lot of myths about him. Yeah, but out of us, I'm like, I'm the worst historian. So like, I don't, yeah, so. But what I mean is, did it make him look like he was mad? Or good? Oh, no, they, I mean, conquer. I mean, all the above. Like, I think that Joaquin Phoenix probably did as, I didn't know if that was the character he's trying to depict. Like, he definitely played this. And again, I don't know a lot of history. You know he wasn't as short as it said he was? Did you guys know that? Oh. You know how that ever makes him like he's super small? That was a slight. That was a propaganda. Okay, of course. Well, and they don't really play into that ever. They don't ever make anything about his height. So they don't say anything about that. But you can tell he's a little bit almost on the spectrum. Okay. That he plays a kind of a role at that. Like, there's a bit of brilliance about him in certain things. But then there's another part of him where he's, you know, he's a little off, you know. And so he does, he does play that. Phoenix plays a good villain. Yeah, I mean, he's just a great actor. He's a great actor. Yeah, he's a great actor. He says like really good, like you don't know what's going on. What it really did make me want to do though is actually go read more of the history. So I have a better understanding of everything that was depicted in that. He was a brilliant war general. Well, that, and they did a good job of that. Brilliant. They highlighted the amount of wars that he had. His strategies were, I mean, you learn them today. If you go to military school, they'll talk about his strategies. And that was depicted, right? And I know that much about him. Like he was that he was known for that. And they obviously did that in there. He did, they show his, he was like infatuated with Josephine in love with this woman. Oh, really? Yeah, so she found all her, his letters to her and it was like, I can't sleep without you. I can't, you know, right? Yeah. So that, it's interesting about the relationship. And I don't know if it's true or not, but she, she cheats on him and he still stays with her. Yeah. Because he's so infatuated with her. Yeah. And it's in even later on, again, not the spoiler. I mean, this is all history, right? So she, she can't bear a child. So after years and years and years of them trying, so he eventually goes and gets like a really young girl pregnant just so he has an error, but then still writes letters to her. So they, they divorce just so he can go have a kid to carry on his name. And he continues to write Josephine because of his, his love for her still. I want to watch that. Yeah. It was good. I want to see that. Yeah, the thing about him being short, I remember learning that that was propaganda from the other, his opponents to try to make him, yeah, because he was like average height. He was like the same height as everybody else, but, but they put that out there. And I thought that was true too. I thought, you know, Napoleon complex, you hear that term, right? What does that mean? Little dude. Oh, he was always the example. Yeah. The short man complex. Yeah. What's his name? Lord Farquad from Shrek. They copied, you know, Napoleon. Oh, is that what that's supposed to be? By Alexander the Great. Like, well, he's, he is because, he in the show, he even talks about like Alexander the Great and who was the other? Genghis Khan. Not Genghis Khan. Someone else, I can't, I don't know why, well, I'm slipping me right now. Who's, you know, he basically. Hannibal. No, Hannibal. No, no, I don't know. Anyways, he's talking about that. He's following those great leaders. And so like his, that's his like a big motivation is for him to be on that, on that level. You never read about Hannibal and how he's elephants against the Romans. Could you imagine? Yeah. Fight back then fighting. Terrifying. Elephants? You got to fight elephants? Could you imagine that? No, it's just, you've never seen like these animals. Yeah. The thunderous, you know, like as they walk, like the whole ground shakes. Oh yeah. They used to use war dogs, the Romans too. They'd use these particular types of mastiffs and they would, they would attach, I mean, I read this a long time ago, I don't know if it's true, but they would attach these like spikes to their collars and light the ends on fire and they'd run them through to scatter. I think the thing that's most, most horses. Yeah. That's most fascinating to me when you look at like war back then is just the approach of this. Like you, like you literally just march straight to your death. Yeah. You know, like, like war today is strategic and it's far away, far away and sniping and like, you know, covert. Face to face back. Yeah. I mean, back then it's like, we're going to war and it's like, I see Doug, you know, 100 yards away and he sees me and we're just walking straight towards each other with no trees. I mean, that, imagine the fucking balls. You have to have just to be on that line just to say, I'm going to go do that. I mean, and then imagine the type of leader. It's a whole nother kind of. You would have to be to inspire men to go do that. I mean, they, you're literally inspiring them like, yeah, you're probably going to die today. The best ones were in there with them. Yeah, that was something that Napoleon, they highlighted a lot in him. Was he's like, he's like one of the only generals that like, when the battle, they buy in, he's like antsy. And then all of a sudden he rushes in because he wants in on the, on the fighting, which was, I thought that was pretty cool. I know it's going, we're going all history here, but if you ever want to read about like inspiring soldiers, Joan of Arc is a really crazy. This girl who's like, God told me whatever. And the men followed her to their death. Like we are going to follow this girl crazy. Yeah, that part, I think that part, I think I'm the most interested in is, I mean, I've always, I've always been into like leadership and reading and stuff in that direction. And so when I hear of these great leaders or these people that, you know, rally men, like, you know, for me to rally a bunch of young men to, you know, make a sales goal for a month, like I was so proud of myself, right? Like, yeah, you know what I'm saying? Like, dude, we got us all in one direction and we hit goal and we're like, I'm badass. I'm a great leader. I think like, bro, I mean, it's another level when you are convincing hundreds or thousands of men to basically die for you to go. I mean, that to me is like, that's kind of crazy, bro. When you're back, dude, oh, in the same vein of like information and military and all that. Like, dude, I had some fun fact for you, Sal. So night vision goggles. Like, I don't know how true this is. So don't like, you know, hold this, hold me accountable. But I read this. So, you know, there are any things on the internet. But I read this and I was like tripping on it. They said that they tried multiple versions of like night vision goggles with different lenses. And so what we see now is like, you know, the green kind of, and also too, they have like a bluish kind of like a phosphorus kind of like look. So you could see like in the dark, but they use this kind of red lens before that. And I forget the name of it, but it was like some kind of chemical that was added to this like red dye. And so according to... This is where they saw demons. Yes. Yeah. They saw like, so they actually like started shooting at random objects and they're like, why are you shooting it? You don't see this. And like the soldiers were freaking out because they saw demons. And so they actually think that they're able to see like quantum particles. And so it was like, it was like, yeah. Yeah, so they'd change it. Coordinating into like these shadow objects. And they were like shooting at these, at nothing. Yeah. And so they removed them. Something. Or it was something in a different dimension. But I was like, what? I did not. So I don't know if that's real or not. Hey, I have a question about one of our partners, Sal. I wanted to ask you because we have a couple of partners now that have moved into the peptide space in particular with like face creams and stuff like that. Oh yeah. When you look at like a product like Caldera, which I know is an all natural product. Is it something that I can use the peptides with it also or should do them? No, totally. It can't. Nope. 100%. That's what you should do. Really? Yep. It's not, I'm not overdoing it or over that. Or is it, it's not a waste to do both of them? No, peptides are signalers, right? So what's that one called? Is it GHK? Yeah, GHK-CU. Is that the one? Yeah, GHK-CU. So that, you know, you apply that to your skin, it improves, it's a signaler. So it tells the skin to regenerate faster. It tells the cells of the skin to, essentially, you know, turn over quicker. So you have- Okay, so one is basically signaling the cells to basically rejuvenate, right? Be younger, what have that. And then the other one's actually addressing right in the, my moisture- Your microbiome on your skin, the natural skin oils, like what protects your skin to allow your skin to do what it's supposed to be doing. So combining both would be like fire. That's exactly what you would want to do. So my face budget is starting to rival my wife, so I would have never thought that. That was going to happen. Well, you're doing a lot of it on your serenity. Well, yeah, so that's, the reason why I'm asking this, so the audience knows, is that so, you know, when we have Dr. Khan coming in this week, so it'll be great for us to talk more to him, but he gave me the GHK-CU cream that I'm supposed to rub on my psoriasis. Well, he also gave Katrina that for her face, so I'm assuming that it's obviously good for both, right? Mine was mainly for healing my psoriasis. Did you know that GHK-CU, too, if you put it on your beard or your head, let's say your scalp, it'll also help improve the pigment of your hair. So if you have like white beard or whatever, it'll make it a little clearer. I'm going to try that. Actually, you know how you kept telling me my hair looked darker? That's what it was. That's exactly what it was. So both caldera and that together is like Primo. But caldera is like, there's no signaling molecules in there. It just literally balances out your skin's natural microbiome and oil. I mean, look, you notice right away, if you use it, right away, it feels amazing. Yeah, the first time you apply it, you notice. I just didn't know if I was overdoing it or what that, but you're saying that there's synergistic. So that's cool. Totally. I wanted to bring up a study on diet just to highlight the power that diet has on your health, just in your mental health, I should say. Now, we know this. When you change your diet and you start exercising, the data shows like improvements in mental health across the board. Well, this study used this specific diet for specific types of mental health issues. So they took 31 adults with severe persistent mental illness, major depressive disorder. So we're not talking about like people who just kind of feel crappy, crappy, major depressive disorder, bipolar disorder, disorder, and schizophrenia. So these are three major mental illnesses. They put them on a ketogenic diet. Okay. So very specific type of diet. High fat, moderate protein, zero carbohydrates. All of them noticed a dramatic improvement in symptoms. 40% of them, it seemed to cure their issues. So now why am I bringing this up? Well, for two reasons. One, brain inflammation. Your diet plays a big role in how you feel, period end of story, mental health, period end of story. So does exercise, but diet plays a big role. So that's number one. Number two, this theory, if you look at mitochondrial dysfunction theory, there's a lot of people in the cutting edge, I don't know, biohacking space that would say it's like the root of all illness, root of mental illness, cancer. This is true. Cancers all seem to have this in common. There seems to be some kind of mitochondrial dysfunction in the cell. The Warburg effect, and I think I'm saying it right, that was the first time we identified that many cancer cells, if you starve them from carbohydrates, they can't do what they do because their mitochondria is so dysfunctional, it can't even turn sugar into energy. Excuse me, it can only turn sugar into energy. It can't use ketones. So you take all the sugar or carbohydrates away, these cancer cells die. That was the Warburg effect. So mitochondrial dysfunction is at the root of, what seems to be most, if not all cancers. And this study and others are pointing to the fact that this may be the root of many of our chronic issues. Where our mitochondria just isn't operating the way it's supposed to, which leads to anxiety, depression, inflammation, all these different kinds of things. Now the question is, okay, how do we improve mitochondrial health? There's not a silver bullet. I think what we're seeing really is not the root, but still more of the smoke. I think mitochondrial dysfunction is a result of poor lifestyle, being unhealthy, not moving, not exercising, not eating right. By the way, the form of exercise, that's best, that seems to have the most profound effects on mitochondria. You guys want to guess? Oh, string training. String training. Now, how does string training, diet, and then let's throw a biohacking tool, like red light therapy, line up with all those things? Oh, I mean, that's great. That's amazing. I know they're all good, right? I know that, obviously. How do they work together? No. How do they line up as far as which one's moving the needle the most? Oh, geez. That's so hard to say. You know why? Because it depends how bad your activity was or how bad your diet was. But if you looked at the typical American, let's just say that, is the context, it'd probably be best to approach exercise first only because it's easier to approach that than it is to diet, as you guys well know. When we work with clients, diet is like, that's a whole other monster. So probably, hey, you guys, lift weights twice a week. Let's start there. And then we'll slowly work on diet. And red light therapy is a distant third. I mean, it's going to do something, but it's not going to come close. So I mean, that's a good way to put it. I feel like that's where someone like us would go, right? Because it's like, we've already checked the box nutritionally and checked the box exercise-wise. So it's like, okay, now this is the next thing to do that. So that's good, though. That's what I was looking for. So the average person who's like lost, like it's like, I would never tell a client who's never trained, not diet or anything like that. Oh, go buy red light therapy. That's a good way for you to start. It's like, no, go strength train first. That's the easiest to implement, right? Just that doing that once or twice a week is going to show profound results. Next, let's start to really start to tighten up the diet, make better food choices. Then once we've strung those two things together consistently for some period of time, like now you can look into things like that. But that's even an ideal world, right? Because what if the red light therapy gave the person enough, like they felt good enough from it to then want to get off the couch and exercise? Then it may be a front line because, you know, having someone sit down in front of a red light might be all they are willing to do right now. You know what I mean? Like, okay, fine, here, sit in front of this red light. Let's see if it makes you feel. Let's see if he gives you enough energy to get up and do something. You know what I'm saying? No, that's a great point. Because I think of family members that I have, that I've been trying to talk into exercising and it hasn't worked. And I've already done this, where I've bought them a red light. Put this in front of your face. Because will you do that at least? Even then, sometimes we're like, no, I forgot. Oh my God. God, how hard it is to do this. It's so hard. What's the easy point of it? That's the stuff that makes me so happy. I know originally you opened up with us talking about the strength training, right? And the changing in the culture. Like, sometimes you're like, I don't know, dude. Like, it seems like so far away for so many people. I watched this cartoon. Maybe it was the Jetsons. You guys remember the Jetsons? Of course. It was an old-ass cartoon to pick in the picture. Jetson. And he would get into an exercise machine and the machine would move him. So he'd just sit there and do it. If somebody events that one day where you could literally go somewhere else in your head, hear, play video games, we'll take your body over and make it exercise for you. But that still wouldn't give you the same benefit, right? Reminds me of the band that just shakes people. Did I ever tell you my grandma had that? Did I tell you guys that my grandma had that? Really? It was a white, like, it was like a white machine. You plug it in. With goggles and like a bowling ball. Oh, we got shot in the belly with it. Looks like a giant, like, old-school, like, kitchen appliance. She had one. And it had a big leather, looked like a weight belt or whatever. It just shakes you. And you just put it around and you turn it on, and it just shakes the shit out of your belly. You're just going to shiver it off. Good stuff. Hey, whatever works. All right, so shout out. So my episode, I got interviewed on Marie Llewellyn's podcast, which is, what is it, The Wellness? Maybe Doug, you can find the name of her podcast for me. But check it out, great episode. They've got a great podcast, great team over there. So definitely check her out. She's one of the young women, one of the good people in the space up and coming. What is it? Pursuit of wellness. Yeah, check that out. Look, probiotics are now proven beyond a shadow of doubt to improve your gut health, skin. Some of them have been shown to help with mental health. Great stuff. The problem is most probiotics suck. Well, there's a company called Seed. This is literally the world's best probiotic. Nothing comes close. That's the only one we work with. Go check them out, get yourself a discount. Go to seed.com forward slash mine pump and get yourself a discount if you use the code 25minepump. That'll give you 25% off, by the way. All right, back to the show. First question is from Kirsten L. Thomas. What is the difference between a trap bar for deadlifts and a straight bar? I was listening to Rogan and he said they are safer. Should I be using a trap bar? All right, so first let's be very, very clear, okay? Any exercise performed properly with the proper amount or right amount of stability, strength, and mobility. So any exercise in that context is safe. Period end of story. Now the difference between a straight bar and a trap bar deadlift, and we'll talk about muscle activation because there is a little bit of a difference, but the difference is a straight bar requires a higher level of skill to perform in the context that I just described. Okay, so if you have no skill in either exercise, which one is more likely to hurt you, the straight bar? Because it's a more difficult exercise to perform with the right amount, like I said, strength, stability, mobility, et cetera. So that's about it. So trap bar is easy to learn. It's easier to do properly than a straight bar, but they're both extremely valuable and I don't think you should avoid either one. I mean, there's always situations where one may be better than the other, but they're both great. I think simpler put is this, and all of us did this, a lot of my clients that were beginner clients, advanced age that just hired me, I used the trap bar a lot, a lot. It was a great tool to get a lot of, not all of, but a lot of the benefits that I could get from deadlifting. So it was a great place. But even with those clients, the ultimate goal was to get them to be able to do a barbell deadlift. I wanted them to be able to do that. I didn't want to just settle like, oh, we can't do a barbell deadlift. So let's just do trap bar deadlift forever because they're great and it's safer. It's not that simple. It's like, there are better and more benefits from a traditional deadlift, but it also matters where my client is and meeting them where they're at. And so if you've never done either one, trap bar deadlift is a great place to start, but with the intent of I want to learn how to do a barbell deadlift because of the value that comes from that. So you can, yeah, really address your post to your chain. I mean, there's no other greater exercise in your straight bar deadlift, but it does require to your earlier point a higher skill. And so to learn that skill, a lot of times it takes extra amount of effort to teach a client how to hip hinge without squatting. And so this is one of those things you have to kind of work through that mechanically. But I mean, that's the benefit of the trap bar deadlift itself is that it is easier for clients to just sit their way down and kind of be able to pick something off the ground. It's just a little more functionally, I guess, repeatable. Like people experience that a lot more. Like the whole hip hinging concept is kind of alien to a lot of people. And so it takes some time, but super valuable exercise. So work your way towards that is ideal. Well, unfortunately, the internet has forced us in this game of... Pick? Yeah, choose. It's not that simple. It's not one or the other. It's like, and they're not the same. They're different exercises. They are, but they have similar benefits. And if my ultimate goal is to teach my client to deadlift and they're not there yet, the trap bar deadlift is amazing. Yeah, I'll say this. A trap bar deadlift is more of a lower body exercise than a straight bar deadlift. You're not going to build... When we talk about the benefits of building your back and the muscle that you build in your back, you're not going to get that from a trap bar deadlift like you are a straight bar. Straight bar, you're going to get a little more quad and it's a lot safer. So for people who are like for hypertrophy, like, I want to build a muscular back and I heard deadlifts are a great way to do it. It's the straight bar deadlift. The trap bar deadlift, you'll get some, but not even close because it's so at the weight I was on the side of your body. And it swings up. What's his name? Ripto. Ripto has a huge problem with it because of that fact. But it's funny about that. Yeah, he gets angry about the trap bar. That's why the context matters so much. Depending on the client sitting in front of me and their specific goals and their current level, I see both tools I'm going to use. And so just to really, it just depends on where that person is at. And unfortunately, again, the internet always is trying to force us into a camp of choosing one or the other or arguing for one or the other. Have you guys ever pushed, because I know you guys are straight bar deadlifts, but have you ever pushed to just train for a while on your trap bar? See how strong you get? No. Yeah, you haven't? No. So for me, I've already, I'm pretty consistently about 70 pounds stronger on the trap bar than I am a straight bar. So whenever I get deadlifted with a straight bar, 70 more pounds can go on the trap bar. I use the trap bar far more for my clients than I did myself. Yeah. And where I found it for myself is maybe if I want to, like let's say my low back was a little bit of fried and I was going to do some deadlift type of movement that day. And I'm like, ah, you know, probably don't need to do that. My low back's already a little exhausted. I'm going to do something that is less stressful on the posterior chain. And so I might default to that. But nine times out of 10, I'm going to do a traditional deadlift or a variation of a deadlift over the trap bar personally for myself. But I see tremendous value with clients, athletes, people that aren't there yet. So it's not an either or. It depends on the situation. Next question is from Burke himself. What are the pros and cons of Barbell's spider curls versus Barbell preacher curls? I feel more from spider curls with a straight bar. Okay. So here's why I love this exercise. The elbow position. So spider curl, people don't know. You're leaning. You're on an incline bench, but you're leaning on your chest. So it's like your face down on the bench. Chest supported. And yeah, you're doing a curl so your arms are down in front of you. In a preacher curl, you're sitting upright and you have your arms on top of a pad to do your preacher curl. Now here's why I love this particular question. In both exercises, the elbow position is identical. Preacher curl, spider curl, elbows in front of your body. But they're very different exercises. Now how can that be? The spider curl, the weight, using free weights, the weight is heaviest at the top. When you're doing a spider curl, it is the hardest at the top of the movement when you're fighting gravity directly. At the very bottom, there's not much resistance because you have to kind of swing the weight forward before you come up just because of the way your arm naturally curls. With a preacher curl, the weight is heaviest near the bottom, not at the top. So near the bottom is where you'll feel most of the tension. Now that's important because where the tension is highest is where you're going to build most of the strength, which makes the spider curl and the preacher curl, although the elbow position is identical, very complimentary exercise. Those exercises are so complimentary. They both belong in your routine. It's not this again. This is not an either or. They're different exercises. Although to your point, your elbows in the same position, you think it's a very similar exercise. It's very different. Very different feel. And so they both belong in there. And this person feels it more in the spider, right? It's what they're saying. Probably because it's a squeeze. Yeah, the squeeze at the top. You can probably handle half the weight you're probably doing with it. And there's not a lot of other movements that especially free weight movements that give you that feel. No. That's what makes spider. Concentration curl. Yeah, like unless you're on a cable machine or something like that, like you just don't feel that same type of tension at the top of the curl. And so yeah, this is not a do one or the other. It is both of these belong in a good bison. If you were to do four just. Lowering and the preacher curl. Ooh, that's always. At the bottom. Yes, yes, yes. You see centrally like negatives doing those. Yeah, the stretch position. And then the spider curl and the stretch position ain't no big deal. Nothing, nothing. Yeah, no big deal at all. I'll tell you if you want a four exercise bicep workout that is like, this is like bodybuilding gold. I'll tell you what they are right here. You're standing dumbbell or barbell curl. You go to your preacher curl. You go to your, you do a decline, excuse me, an incline curl in the stretch and then you go to your spider curl. So you've got elbow position in all three different positions. Right, this one is inclined. Yep, you've got the stretch. You've got the resistance in the stretch with the elbow in front, with the elbow behind. And then you have that peak squeeze at the top of the spider curl. Try that. If you're watching this right now and you want to go do a bicep workout, literally do it in that order. Let me know how you feel. Next question is from a Ricky five. Is it possible to overprime before a workout? Should I consider sets of priming movements, working sets for any particular body part? So priming warming up. Okay, we'll use those words interchangeably, although priming is much more targeted. So rephrase the question. People don't know what priming means. Can you over warm up? Can you do too much of a warm up? Well, yeah. Yeah, when it becomes, when it fatigues you. Yeah. You know, if you go into that point, you go into your workout and you're exhausted, then it's not a warm up anymore. It's not really serving its purpose. All it did was fatigue you. Now that became part of your workout. So yes, you could totally do it. The way you should feel after a good priming warm up is you should feel more connected. You should feel ready to go. More energized, stronger, ready to get into the exercise. Reps are that important, to be honest with you, in terms of the feel of it and even holding positions. It's such a feel thing for me when I'm priming that it's hard for me to prescribe rep count, because it varies so much. What a great point, Justin. And for the audience, they get to own our prime and prime programs so they understand this. Like when we gave time and reps and things like that, that's like to give people an understanding and a base to go off of. But the truth is, when I prime, many times, it's once or twice just one really intense, good connection in that area. I might get into my 90-90, get all position right, get into that deep stretch, and then open up my hips by lifting my heel, driving the knee in, and I might just have one really good intense. You feel good. Yeah, and then switch to the other side, and then maybe I switch back one more time. And I'm ready to go. I go, I'm good. Yeah, my hips are awake. I'm awake and I'm active. I'm ready to go. I know that we prescribe a lot of times, like five and five and hold for five seconds. And we have all these things. But that's to give somebody who has no understanding or concept of what they're trying to do. Once you learn how to prime, and I've talked about this before, if you ever watch how I've, and I've shared this on my Instagram, so I know there's posts of me doing this if you go back far enough, where I have this thing where I get down in a really deep squat and I have a band and I like combine like three priming movements in one. I'm down. I'm basically doing a combat stretch because I'm driving. I get myself positioned by the squat rack. I drive my knees over. Yeah. I'm driving my knees open on the hips. I'm doing the reverse band on my upper body. I'm tucking my chin like the zone one. Like I'm literally combining three or four different mobility moves that we would teach by themselves. But I know how to connect to all those things intensify really hard. I might do that for three or four reps and then I'm ready to go. You know what this question reminds me of? It reminds me of, and you'll see this a lot with like, I don't know, junior high, high school coaches, or I used to do this. I see this in martial arts classes too where you'll do your warm-up. They'll call it your warm-up and they gasp everybody out. Yeah, the fatigue everybody. Yeah. And you see this with coaches too. Like, all right, guys, we're going to warm up, you know? And by the time the kids are done with a warm-up, they're like- They're sweating. Yeah, they're not just sweating. They're like dead. They can barely do anything. They go to and try to play like- Terrible performance the rest of the practice. Terrible. In fact, some of them would almost brag about it. You can't even make it through a warm-up, you know, type of deal. Like that's not the point of a warm-up. The warm-up is not supposed to be the workout. There's working out and there's warming up. And a warm-up or priming is to make the workout more effective, not to take away from it or replace it. If that's your idea of a warm-up, you're doing it wrong. Next question is from Mac Conrad. What are some early signs of overtraining or too much weekly intensity? Early signs. I'm glad they said early signs because there's some obvious signs later on. But for me, an early sign is disrupted sleep. I will notice that before anything else where I'm pushing a little too hard and I find I get a little restless when I'm asleep. I would make the case that just over- it's really sore. That's one of the first- That's a great one. That's like one of the first steps. Actually, that's a great one. When you, I mean, if I've applied the perfect amount of intensity for me is I can feel that I worked out. It's like a little bit of a soreness if I like kind of flex some muscle. I'm like, oh yeah, I worked the arms out yesterday. Oh, I definitely worked my quasi. I can feel them, right? But not to where I go to sit down and I'm like, oh, or I go to get out of the car and I'm like, oh, like that to me, that's an early sign. Like, yep, I did wait. And sometimes I'll feel that on the day right after. In fact, right after the next day, I'm already feeling really sore. I go, when I say to myself, not what I used to say, when I was 20, I go, oh, good workout. Yeah. Now I go, oh, shit. I did more than I needed to. Yeah, I did more than I needed to. I could have done less and progressed at the same speed, maybe even faster. That's how I think now is like, so the first thing I'm looking at is how sore am I from that workout? I do not want to feel really sore. I want to feel just like, yeah, I knew I worked out yesterday in that muscle, but not when I'm moving. I'm like, oh, ah, or it hurts to touch. Yeah, no, I'm glad you said soreness. That is the first sign. You know what you should feel after your workout? You should feel either no soreness or the kind of soreness you have to search for to find, where you're kind of like stretch and go, oh. It's just more of a tightness. Yeah, like, oh, I could tell I worked out. I think I worked out. You should not, it shouldn't be so obvious where you're like, I can't move or don't touch me there, right? Like that means. This is why I love the same thing that we always talk about, which is do as little work as possible to elicit the most amount of change. And so I'm always actually looking for that. So I'm looking for like, can I, how many sets reps and intensities that take to not feel sore from it? And then I know like, oh, maybe I can do a tiny bit more. I'm like, I'm trying to find that sweet spot of what does a workout look like to where I don't really feel sore the next day. And then knowing that, okay, maybe I can handle a tiny bit more of progressive overload in the next workout. And that's what I'm searching for. Where as a kid, when I was younger, we used to measure the success of a workout by how sore we were, which is so the opposite of how I think now. It's like, if I feel even remotely close to that, right away, I'm like, God damn it. Why did I do that much? I could have, I'm right away in my head. And by the way too, you should be thinking like this. I'm thinking of the workout. I'm like, yep, it was that fucking last exercise. Didn't need to do that. Or it's like, yep. When I thought about, when there was a moment, there's always that moment in everybody's workout where you're like, oh, I should do five more. Oh, let's throw on another plate or let, man, feel some shift. Yeah, yeah, yeah. Or you feel something like that, like your back's tweaked. That's like, you know what? And it's like, so I'm always going back in the workout going like, yeah, I didn't need to do that. I had a feeling I could have just done that and I would have felt great. And because my ego drove me to do that and now this is how I feel. So that's what I'm paying attention to first. Look, if you like Mind Pump, head over to mindpumpfree.com and check out all of our free fitness guides. We have a lot and they're all free. You can also find all of us on Instagram. Justin is at Mind Pump, Justin. I'm at Mind Pump to Stefano and Adam is at Mind Pump.