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You literally have nothing to lose. One more thing. If you ever hear us talking on the podcast about products or partners or people we work with, you can always go check them out or go just go see if we have discounts with your favorite companies. Go to mind pump partners.com. All right. Enjoy the show. Hey Doug, are you keeping track? Uh, a tally of how many times now, uh, people have missed workouts like Adam, for example. What? You have a running tally here. He's first, first place. Uh, that was intentional. Uh, that's intentional. You want to be first place? No, no, no. So I, uh, I, I recently came across, um, Lanes girl Holly, Holly Baxter's, uh, post, she did a post a couple of days ago that referred to a study that was done in 2017. Did you see this? Yes. And I was, I don't know how I had never seen this before. And it says that they, they took a group. I think it was like 15 or 20 and they had two different or two different groups, one group trained consistently for 24 weeks. Then another group, uh, trained for three weeks with a one week break, three weeks with one week, one week break. And basically her, her post, her post was, if you miss a workout or whatever, if you missed a few days, will you lose your gains? And then they showed it over the course of 24 weeks. Now, what you would expect to see is the consistent group had a, obviously a strip, kind of a consistent arch to progress, right? And then the other one, every time they took off, it had this sharp dip because they took, you know, a week off and, you know, it doesn't take that long for atrophies to start to set in. But what ended up happening at the end of 24 weeks is they were, they were met. So I thought this was really fascinating. So this is why you missed your workout. You like that? You like that? He's like, back to my science. Damn it. I can't argue with that. No. Okay. So this, I did look at the studies actually kind of interesting, but I have some speculations on it. Uh, so it was 24 weeks. The workout was full body three days a week. They did three sets per body part intensity was 75%. It was 14 people that they were in the study. And yeah, at the end of the 24 weeks, it was pretty much equal in terms of, of progress. But yeah, like you said, Adam, as you would expect, the group that took a week off would, would lose strength and size within that week, but then it would come back very quickly when they come back to work out. This to me highlights a couple of different things. One muscle memory is a very real thing. Okay. I, as long as, as I've been training people and working out, however long it takes you to build muscle, when you lose it, if you build it, the hard part about building muscles the first time you build it, after that it's easy. It really is. Like if it takes you a year to gain 10 pounds of muscle, that's just, and that's a lot of muscle in here, like lean muscle takes you a year. And then you lose it. You'll gain back 10 pounds in like a month. Right. I mean, it comes back in a hurry. So to me, that's kind of what it, what it highlights. Well, I mean, I thought it was really fascinating that in, in a, that short of a period of time, I would have expected over a year, right? So if it was like a year long study, and then you have these like periodic breaks, I would actually think it would almost probably favor you sometimes. But in a short study of only 24, 24 weeks, right? That's not that crazy long to have that. Six months. Yeah. To have that many breaks. So basically every month you're taking a week off of the, out of the week. And then to still have as much gains as the group who consistently trained every single week. I find that very fascinating. Yeah. It's interesting. I, I mean, there's got to be advantages, though, to the ones that are consistent. Cause like that whole mental part of it, like to take a week off and then come back, like that must have been hard to drum that back. So here's the flaw. Okay. Here's the flaw that I found in this, what I found in the study is that the difference is the person, if it was me, right, training those two, those two different cells, if I'm consistent for 24 weeks, I'm also scaling my volume during that time. Where if I go for three weeks, then I fall off for a week and then come back. So it's kind of not fair to, to say that the person who consistently went for 24 weeks would be training exactly the same way as the person who's all, every three weeks, right? Yes. I agree with you. And I also, I also think, cause what we're looking at here is a 24 week period, young men, uh, and what we're not considering is the skill acquisition you get from, uh, practicing exercise, the more advanced you get, the more your skill plays a role in your strength. And so consistency is more important. I think there's nothing wrong with going easier in a week, but still practice the exercises, taking a whole week off over time. First of all, it's better, way better than nothing. So let's be honest here, there's, it's way, way better than nothing. But with my experience with training people for as long as I have, it's better to stay consistent and continue to practice and practice and practice because muscle memory is real. The skill aspect of it though, uh, at the end of a year, two years, three years, your skill of pressing and rowing and squatting and whatnot, you're just going to be better. Well, that's why I think the three, three on, you know, one off wouldn't be ideal in terms of like learning a new skill and really getting really good at it. However, it also highlights the fact that it's not that detrimental for you to take a week off. Totally. You know, you could just bounce back. It just, you know, it shows in the study, it's not going to be that far off. Well, that's why, so, and I agree with her post that that was the, I, obviously the point of her post was to, to challenge people to like, not freak out because you miss the gym for a week, you know, if you miss the gym even for a few days. And I think that's what happens to us a lot of times psychologically, what happens is you miss a few days and you go, Oh, fuck it. Yeah. And then you, right, you write it all off because you had a bad week or whatever, but the reality is, is that you're probably just fine. Now, here's the other thing. We tend to look at exercise. So in such a small scale in the sense that, you know, myopically, right, like the, all the benefits we get from exercise are the strengthening, the muscle and the fat loss. We forget all the other potential benefits that are also very real and very, very important that you get from exercise. For example, my daily exercise is a form of de-stressing motivation. It's a form of being present. It's allowing me to take a break to focus on myself to care for myself type of deal. You don't get that when you take that week off. That's why I think it's better to go easier. Still take that time for yourself. So the psychological benefits, we never measure any of that, right? And then here's the other part of it. How many people do you know could be consistent at three weeks on one week off versus being consistent all the time? Yeah. I know the average person. Well, one of them will turn into a habit. The other one's not, right? Yes. Because you're breaking that up all the time. I agree with that. But I mean, I would also challenge that and say, okay, instead of taking the week off and just doing like lighter exercise, I mean, that whole week could actually be like meditation, yoga, sauna, you know, totally. So like I like the idea of, okay, my goal is I never miss this 7 a.m. Monday, Wednesday, Friday, work out or whatever, but it's different. So but every third or, you know, every fourth week, I'm going to work inward. I'm going to do things like sauna, reading, meditation, stuff that is more recuperative. And then I'll get right back on my training program. Right now, but okay. And then on the other side too, I think the more advanced you are, the more consistent you need to be to continue to see improvements. So, you know, when you get to a point when you're like Adam, you were training at the pro level, I don't know if that would have been as effective to take a complete week off. No, you couldn't because of the amount of volume. And that's what I that that's the one flaw in this study. And that's what I meant by that is I know when I'm consistent for six months, my level of volume at the end of six months versus where I was at week one recovery ability just keeps going. Exactly. I mean, intensity has been slowly. So what they I'm sure they kept first, and this is where studies are flawed is, you know, yeah, for all intents and purposes, I agree with what it said. But there are some other variables that you're not accounting for that you would be doing differently if you were consistently training. I would be consistently, progressively overloading in that time where they probably kept their training program exactly the same to basically prove the point that you could take a week off. Yeah, they weren't like, you know, adding more load and like, yeah, progressively getting that just that seems weird to me. You know, you wouldn't work out like that. Right. Right. It's it reminds me of studies that are like, there was that one study. I remember how long it was, but it was a short period of time, maybe a few months and they compared a hack squat to a barbell squat, I believe. And at the end of the short study, they said, oh, they both build equal amounts of muscle in the lower body. Therefore, they're equal. They're not, they're not equal. Even if that was the case, they're still not equal because squats are more functional. I feel you're going to continue to progress with squats much longer than you will with hacks, squats, blah, blah, blah. It's very different. Oh, excuse me. It's very difficult, I should say, to study the effects of exercise long, long term, because I've trained people for three months, six months, one year, five years, I've trained people for 10 years. And you see trends and differences the longer you start to work out with people. Well, you also brought up another thing that changes too. So I, or at least this is in my experience. Okay. And I want to hear if you guys are the same. When I'm training and consistent, I'm also a better eater. When I'm, when I, all the, all those side downstream effects, exactly. And so those things are, so these things I'm sure they control for to keep it similar in a fair playing field. But when I am off for a week, it throws off everything. I'm not as disciplined with my eating because I'm kind of like, I didn't work out today, whatever. Yes. And then here's the other thing too is a lot, and this is a something that's common with a lot of studies. A lot of studies tend to be done on college aged males. Okay. Now there's a reason for this. The reason is when you're conducting a study and you're looking for people to pay, you know, cheap fee to be in your study, it's usually college age males, they need money. They're available. They're available and they're willing to take risks like, Hey, we're going to give you a placebo or a drug or we're going to train. Yeah. And it's some 20-something year old dude. That's like, okay, whatever. 50 bucks. Maybe side effects or maybe not, you know, who knows. Are you guys going to give us lunch? Like I'm down. Like no problem. And there's a problem with that in a lot of these studies. I'll tell you this. I try towards the end of my career, I had a decent chunk of my clientele that were in advanced age. Here's what I saw with people in advanced age. When they stopped training, the decline in strength and mobility was alarmingly fast, very different from a 20-something year old. A 20-something year old could take a few weeks off of exercise and you know, you definitely would notice when they come back to the gym, but it wasn't profound. You take somebody who's 60 or 70, they take a few weeks off exercise. It's almost like they took, it's like they took six months or a year off of exercise. It's because you're fighting the body. You're fighting that downhill effect that happens as you get older. The older you get, the faster it is. I'll never forget. I've told this story before. I'll tell it again. It was just, to me, it was so shocking. I had this woman that I trained. She was in advanced age. Her daughter hired me because she started to show some decline and being able to take care of herself. There was a little bit of signs of dementia where she would ask me to tell, you know, to say the same thing over a couple of times or whatever. And I trained this woman for a few years, trained her for a while. And over that few year period, she seemed to stay stable. I got her a little bit stronger. She moved a little bit better. You know, the progress was slow, definitely didn't decline. And her mental capacity seemed relatively stable, even though she came to me with some early signs of dementia. Well, anyhow, one day she was at home, taking a shower, slip. She slipped, broke a bone. So she was in bed rest. Her daughter had to hire somebody to take care of her full time, which meant she couldn't afford to hire me as a personal trainer. I ran into this woman, I think it was like seven months later. She was first off, her posture, which we were always working on, which wasn't great, but we maintained it. She was so bent over in a walker. It was like almost like she was horizontal to the ground. I ran into her, there was a woman I trained for years. I ran into her and I said, Oh my gosh, hey, how you doing? And she looked up, I'm there, it broke my heart. She looked up and she's like, do I know you? Who are you? The decline was so fast. So like taking time off from all activity as you get older, it's a little bit different. Muscle memory starts to work a little bit different. And you go down faster the older you get. Yeah, I had this very similar experience. I was training a lady who had MS and, you know, every day that she was in there, we would try and schedule it like almost four or five times a week because it was so beneficial for her movement and her cognitive ability and just everything else was just like, it was like based off of momentum almost, where she took like a week off and then it was like, I literally was just trying to work with her on just walking again and like just doing basic, really basic things. I couldn't, you know, I got her to a point where she was doing all these like presses with dumbbells and exercises with dumbbells and moving, you know, on her own without any supports and, you know, and then it just completely went away. Yeah, because my fear with studies like this is you're going to get people who be like, oh, daily activity is not that important. I'll keep the same amount of muscle. There's so many other benefits to daily movement and activity. So if you want what you should take from the study, especially if you're young and healthy is I can take a week off of weight training, but I should still be active and do something else. Not like I'm going to take a week off, eat a bunch of shitty food, sit in front of the TV, and then it's all good. Well, I just think it's, and then also not to beat yourself up over missing a few days, right? So here I'm on vacation, right? Well, I was in the middle of a move. So the last three days haven't got any lip or two days. I didn't get any lifting. Today would be the third day. And we've been very, very consistent. I was moving, lifting. I mean, I probably burn more calories doing that. I'm not stressed out because I know that I'm not going to like all of a sudden get weaker. Well, you're older too. I can tell you lost a muscle when you walk in. Hey, there's some, hey, there's some truth to that. Today, I mean, ask yourself this right now, right? So how I feel today versus when I was in my 20s, I used to say this, right? If someone caught me eating fast food or I'd taken like a month off of training or something and they're like, oh man, I thought you were a trainer. Two weeks, I have it all. I used to say that. That was like, that was like a thing. I thought you're a trainer. I remember that. So he said that to me. I was like, oh, yeah, you're right in the heart. Yeah, that's all right. Two weeks, two weeks. I'm beach ready. Now you're like, yeah, that's all right. Two months. Yeah, yeah, yeah, yeah, yeah. You know, so there was another study that I read that was also making the rounds. And this was comparing plant protein to animal protein. I told you guys briefly when we went for a walk outside last week. So here's what the study was, right? So they took, so we know other studies show that animal protein on a gram per gram basis is more as more bioavailable has more of the beneficial, higher amounts of beneficial amino acids, leucine, the branched amino acids, et cetera. And so studies will show that if you eat 50 grams of animal protein versus 50 grams of plant protein, it seems like the animal protein is just gonna be more beneficial for you, especially if you're trying to build muscle and improve your athletic ability. Well, this study took two groups of people and they gave them 1.6 grams of protein per kilogram of body weight. So this is actually a pretty high protein diet, right? So they're in that range of the upper limits of getting benefit from protein. Previous studies show that about 0.6 to 0.8 grams of protein per pound of body weight is the, we're gonna get the upper limit of benefit from protein, any more than that and it's just extra calories. Well, okay, you gotta break that down a little bit better because one you just referenced per pound, the other one you referenced kilogram, what you're talking about too. Yes, so a kilogram is 2.2 pounds, so 1.6 grams per 2.2, which is right in that range that I said before. It's considered upper limit of protein, any protein above that, you probably not gonna see any additional, you likely won't see any additional benefit. So one group, they had omnivore diet and they had a lot of animal protein. The other group, completely plant-based and they supplemented with soy protein. What did they find at the end of the study? They found that there were no difference in progress. But this is something that you've talked about this multiple times on the show before, which is in a situation where you're getting adequate or more than enough protein. You're hitting those limits. Yeah, you're hitting, then you can be getting it from collagen protein, you can be getting it from bone broth protein, you can be getting it from whey protein, all things are pretty equal. Where it matters the most is when you don't hit those numbers, then that source comes into play on which one's more valuable. Exactly, so if you're not hitting those numbers where you're getting that 0.6 to 0.8 grams of protein per pound of body weight or to round it up one gram of protein per pound of body weight, then the type of protein that you take in really starts to matter. Like I remember I'd have clients who, a lot of clients actually, this is quite common where it was very difficult for them to hit those protein targets. Usually women, but protein's very satiating so it's hard to just get like if you're a 200 pound man, that's 170 grams or so of protein, that's a lot of protein in a day, it can be very difficult. 130 pound female, she's trying to aim for close to 100 grams of protein, right? It can be kind of difficult. In those cases, when the clients would get less than that or much less than that, if I had them supplement with like branch shaming of acids or if I had them focus on whey or meat, they got, I could see a big difference. But when the protein's high, it doesn't matter. It just doesn't matter. And so this is just one of the, this study confirms that, that you are getting adequate amounts of all those amino acids if your protein's high, really doesn't matter where it's coming from. At that point, when your protein is high, here's what I always recommend to people. Cause they'll always say, well, I have high protein, should I still pay attention? Like, yeah, here's what you should pay attention to. What protein is easiest on your gut? What protein can you digest the most? Or the easiest, that's the one that you should take in. Yeah. And not worry about the other stuff. I gotta shout out the mind pump memes guy, which by the way, this is for the listener, the, he's not affiliated with us. It's not the company that actually makes these, but he just roasts us. Yeah, he does a really good job sometimes. And Nellis, he must have went, okay, so he did a post, you guys stirred up, you stirred up all kinds of shit with the sitting down pings. Oh yeah. And he found, he must have, I mean, that picture, I don't even know if I have that on my Instagram or where he got that, but I'm wearing like a pink hat. He's super resourceful. Yeah. Oh my God, dude, and he got some. I read a study on that by the way. What? So somebody listened to the episodes where we were rousing you for peeing, sitting down. There's a study on this. There's a study. I think you have to, you have to make that, when you say I pee when I sit down, you can't just leave it there. Two o'clock in the morning. It's fun to say. I stay, yeah, I notice for you fuckers. I stand up and pee 99% of the time. When I get up at two o'clock in the morning, I'm sitting down. Yeah. Make that clear. It's different. He keeps it tucked all night when he gets up. Oh my God. So tell me this study. All right, so someone sent me a study that showed that men with lower urinary tract issues, like benign prostate enlargement, which everyone in this room at some point is going to have. It's like 90% of men will have prostate enlargement at some point. You actually get ready for this. Better urine flow sitting down. So there you go, Adam. Wow. So now maybe I'm just naturally drawn to do that. I don't know what the hell I'm doing. That's hilarious. So next time we razz, you just be like, hey man, I get better urine flow. See, but you know what I just think? I disagree. I get better urine flow standing up. I don't know. Seriously. I'm sitting down at some, it doesn't. Well, I gotta be honest. I've never paid attention to that. And now, this reminds me a funny story. So are you guys able to, when you're in the ocean swimming, right? And you're like, I'm talking about in the ocean, not like on the sand, but your feet don't touch, right? You're in the water. Are you guys able to pee in the ocean? In the ocean. Sure. I can't. Dude, I went on this. So I don't know how. Are you afraid of getting salt in there? I don't. No. Yeah. It doesn't go backwards. Yeah, it's like vacuum. I was, I think Jessica and I were in, we were in Maui, I think. This was like, no, it was Kauai a couple of years ago. And we were snorkeling or whatever. And I had to pee hella bad. And the waves were kind of strong. So I'm like in the water and the waves are kind of. Is she right behind you? She's next to me, dude. And every time I'm about to pee, a wave hits me. And you guys know I'm a little uncomfortable in the ocean anyway, a wave. And I tighten back up. Dude, I was in the water for an hour pushing. I was going to shit my pants. How do we got to go back? I can't do this. I thought it had something to do with your thing being out like fish getting there or something. Yeah, that's what I thought. I'm not making. I still got my thing on. No, that just reminds me of the horror story. It was somewhere in the Amazon, the, you know, in the Amazon River where it has like this little tiny fish. I think this is total urban legend, but apparently it like swims up your pee hole. Yeah. If you pee. No, that's real. Didn't we look that up one time? I think so. Yeah. I think it's like attracted to the urine and then it goes. Right. Like that's the ultimate deterrent. What you want to do is put those in public pools. Dude, I like, how fast is that fish though? I feel like if I felt it immediately, it'd be gone. But oh yeah. See, we did look it up. That's a, it's a Ken DeRue, Amazonian parasitic catfish. Tiny Amazonian parasitic catfish reported to swim into urethral and other openings. Other. Oh, I didn't hear about that. Oh, it's also known as Canaro, Camaro and urethra fish and is a member of the Penetrator, Vendelia. Holy cow. I wonder what, how do you get it out? I don't think, probably surgically. They gotta just pull that fucker out. Yeah. Cause dude, you know, catfish, like their gills are like razor sharp. And they're trying to pull back. I was just going to say, they're pointing in the wrong direction. Yeah. So you can't pull it. Oh, don't say that. Maybe they have to push it. Maybe they have to push it all the way through. Oh. I imagine he dies after a while up there, right? He doesn't find what he's looking for. Well, it says parasitic. So I'm imagining it survives, you know, off of what you're doing. Is that, what does that say Doug? Is it a myth? It's like, it's like me and my little fish. I'm not sure yet. Let me see here. It does say. It says it's a myth. Oh, okay. But let me read deeper on this. Yeah. So I feel like it's more likely to happen to a woman, right? If it goes up to urethra, because a guy, it's kind of hard to get, you gotta find what's happening. Things are moving in there. It's a small little opening. Well, maybe that's the myth of it. I think that's probably what the myth is. I don't think it's really swimming up in your thing. Yeah. And I mean, how like, how much, how drunk do you have to be to not know there's a fish? Whoa, what's happening? Yeah. You notice when it's too late? Yeah. Oh man. Yeah. Anyway, so what happened this weekend? Why are we all so sleep deprived? You guys want to tell your stories? Well, I mean, I was, I was really, Oh man. You know, I was moving and packing and stuff like that. That's always stressful and no fun. Although I tell you what, we got to a bunch of our public goods stuff in, the new place. And I don't know if you guys, do you guys use, I think one of the best inventions ever was those single wipe clorexes. It's better than antibiotics. Yeah. It's better than nuclear power. It's up there. Maybe not better than those two, but it's up there, right? You guys use those. Yeah, they're just pulling out. Yeah, it's just brilliant, right? I love it. For clean encounters and things like that. Well, public goods has their, their version of it and has like this lavender smell. It's amazing. So we just got, we just got the whole house stocked up and that was one of the things that Katrina found on the list to replace. And I was using it this whole weekend. I tell you what, man, those things are money. Yeah. I get, when I get lazy, like if I make them, like if I spill something on the floor, I was like mop the floor of my foot, you know, with one of those things. It works. No, no, no. The hell it works. They haven't been around very long either. I don't remember when they first came on the scene, but once we started, once I started using them, I've never looked back. Yeah. The thing about public goods is they, they stay away from all the weird chemicals. And then of course, if you're environmentally conscious, that's a big deal for them. Well, cause you see that a lot with cleaning products. It's like insane, like the amount of chemicals like they're using. So I'm always like conscious of that in terms of like whatever's, you know, I'm using to clean the dishes with, what I'm like cleaning my hands with constantly, you know, shampoos, all that stuff. I'm trying to look for better sources. Yeah. I actually read an article that recommended unless you get the right brand that doesn't have like all the insane chemicals, they recommend, which I thought was stupid. So let's say you buy the brand name, you know, stuff or whatever and you wipe down your counter with it. They recommend you go back over it with a wet cloth, which to me. To get rid of the chemical residue. Yeah, which I'm going to wash after I wash it. You know, they recommend to do that. Oh, I didn't know that. Yeah, because it leaves a residue that is got, I believe, so a lot of these chemicals are Xeno estrogens. And you know, you get exposed to one. It's not going to make a big deal. But you add it up with all the shit that's in. Inundating yourself with it everywhere. Well, there's a lot of people that believe that, right? That that's, Oh, bro, there's a lot of science that supports it. That's why we're there is because there's so much chemicals that we're exposed to today versus just 20, 30 years ago. Yeah. And this is why it's a good idea for your daily, everyday stuff, you know, go to a company like Public Goods because they don't use a lot of these chemicals. And there's a lot of science now that shows that this may be why you see such a drastic dropping of testosterone levels in men over the last few decades. It's become an epidemic. And they think it's these chemicals that actually act like estrogens in the damn body, which is crazy. Well, then you add the things like the creams and the soaps. That's what I mean. Things that you're also putting on your face and your body and stuff like that too, that are all loaded full chemicals. Well, no, I lost sleep just because I have an infant at home. I think I figured it out though. I think he's a vampire. He like, he sucks the life out of his mom. And during the day, he's extremely charming and almost like we'll get you into a trance. And at night, he just doesn't sleep. He's wide awake. So what is nighttime routine look like for you guys right now? Have you got a set routine or is it still kind of figuring that all out? Like you're a month four, right? We're almost month four. Almost there. So, you know, he cries or whatever, Jessica right away gives him the boob and here's the problem with that. Is that, cause he doesn't sleep or he's so broken up. She's getting no sleep whatsoever. And lack of sleep is, it's cruel and unusual punishment by the Geneva Convention, Geneva bad, right? So finally, you know, I don't wanna say finally, I'd say she's just like, look, let's try seeing if we can have him try to settle himself down. So we'll stay next to the crib. He'll cry. He can see that we're there but we gotta let him try to figure out how to go to sleep. So she was doing this and he was just, you know, crying cause he's used to her responding right away. And so last night or yesterday, it was probably like, I don't know, it was like seven PM. This is when he starts to go down. I go up there and I'm like, let me take over. I'll take over and I'll sit here. I didn't know she was gonna start trying this but once I saw him like, let me give this a shot. And so she's like, okay. And so she fucking lays it down in the bed behind me and just sits there and texts me what to do the whole time. And I'm like, honey, if you're gonna take a break you gotta go and let me do this. And she's like, I can't relax anywhere. So I might as well just sit behind you. I'm like, what's the, am I gonna leave? We both may as well, I'll be exhausted. You can lose your mind, you know. Let me do this for a second. No, man. It's hard, man. It's rough, dude. Now are you putting him in the crib or a bassinet right now? It's a bassinet. Okay, so it's a bassinet. So we have like a bassinet next to the bed. Yeah. He has his own crib in his room. You're not there yet, right? No, just for naps. Yeah, because as I say, I don't remember. We didn't use the crib till way later. Yeah, it's like six months or whatever. Yeah, but oh my gosh, dude, he's just, it's brutal. It's so brutal. And so I was like, I wanted to tell her like, I kept telling her, why don't you leave? Like, why are you laying? This is like, take a break, Lee. And she's like, I can't, I can hear him throw the rest. That was the deal. I mean, Katrina and I made that. That was the deal I made with her when I said, listen, I'll do it. Like, so I know you have been going like nonstop but the deal is like, you have to let me do it my way. Like, you can't be standing over my shoulder telling me what I need to do because that just defeats the whole purpose. The whole purpose is I'm here to relieve you so you can get some rest because you deserve it and you've been going like crazy. But what's the point if I'm up and I'm handling? It's a catch 22 because it's like, okay, I'm gonna leave, but now I'm worried and I hear him crying and I'm still thinking. And I get, I told, and so with Jessica, I just try and take her lead. So I say, okay honey, you're obviously the full-time mom. Tell me what you want or how to do this and I'll do this and I'll make, I'll say a few things. And so at one point, you know, last night I'm like, I don't know, maybe he's a little too young. I don't know if this is, you know, whatever. And then that was it. I was like, wrong thing to say, you know? Because she already felt bad because he's crying. Dude, when he, you know, when a baby cries, it's this is a real, I mean, this is natural for humans. It's like shell-shocked for moms, especially. For parents and for people in general. You just can't stand it. It's normal. That's an evolutionary thing. I hate it. It hurts me to hear it. But for a mom? Oh yeah. Oh my God. The first, the first 10 minute cry that Katrina ever did was that she cried. Oh, oh, she was bawling. Oh, Jessica was bawling last night. Oh yeah. Good times. Yeah, I just had a bunch of crazy, chaotic boy energy to deal with like for the last like five days or so. So yeah. And so I was just trying to figure out what I was going to do every single day and every single minute to, you know, express this energy and like do it in a healthy way where we're not just like just killing each other. What'd you guys do? Yeah, so I basically just took them down like towards the beach. I took them down towards the mall, which apparently was like just quarters of it were open and then we're just walking everywhere. And then I'm taking the dogs with me too because I got two, you know, male dogs. And, you know, they're just like crazy and like chomping at the bit to like run. And so I'm trying to find like every park on the planet in Santa Cruz to go find, to go like get all this energy out and do all this stuff. And I ended up just like like posting up outside, you know, grilling on the trigger. And then I was like, cause it takes so long. I was just like, I threw a meat on there. I'm like grilling it. And then I'm like practicing bow and arrow and stuff just to find Zen. You know, like I was trying to find like ways of finding Zen and the chaos. And so, dude, I highly recommend like shooting bow and arrows, dude, get you like really like, you know, like present and, you know, like focused and everything. And then I saw I was doing that. And then I'm like, what else, smoke a cigar. Like, dude, that totally caught me down. Oh, I saw your pose. Oh, dude. Oh, dude, I was getting roasted. I loved it. Your son's face behind you. Oh, did you get judged? I caught him like that, too. And I wasn't like staged. Like I was just like, I was laughing because like, you know, I just felt this like, you know, you know, you feel an energy of like somebody just behind you. Like, yeah. Like I felt that like it's so funny. Like it's so mad at me when I, when I smoke a cigar for some reason. Same with Mike. Yeah. I had, I don't know. You brought it up. You brought up on the podcast. Like, I don't know, like six, seven months ago, you had a cigar and you said that your daughter came out. Yeah. Well, because there's that place over here around the corner that sells tobacco, pipes, cigars, whatever. And I'm not a, I'm not a cigar smoker, but every once in a while I'll buy a couple and I'll, I'll do it for a week. And then I won't for six months or a year, literally that little, right? But there was one point. I don't remember what it was. I bought like four or five, which is a lot. And I don't smoke a whole cigar at one sitting. It's because I don't smoke cigars half. Yeah. I'll do that half or a quarter. Otherwise I'm going to get nauseous or whatever. So there was like a two week period where at night I'd go out to the back. I'd sit in my lounge chair or whatever and I'd have a cigar and my daughter would be inside just, just judging me, telling Jessica, she's like, I don't know how I feel about, you know, smoking. I don't know if I, I don't know if I like this or whatever. I come inside and she'd be distant, you know, and I'm like, oh my gosh. I thought you talked about like health and fitness. Yeah. Who's this? Exactly. Like, oh shit. I know. Sometimes daddy needs to relax. Hey, you got to stress me out. That's when all the vices come out. Yeah. Oh man. Hey, so I was reading an article on just trends in America like market trends or whatever. Did you guys know that men grooming, men's grooming products in America is, I believe a $6 billion, if I'm not mistaken, industry. And it wasn't that way. Yeah. I was going to say, this has to be a new thing. It's $60 billion globally. In America, it's $6.9 billion. It's a big business. Well, you know, that was one of the things when we first started to work with Caldera, like I fell in love with the product instantly, but my biggest concern was like, God, is there, is there, is there, is there demand? Yeah. Is there enough, is there enough guys that are willing to spend this kind of money on a product for their face and stuff like that? And I was really, I was really suspicious of it. I didn't think that we were going to. And I remember hearing back from them after our first couple of commercials and I was like, ready for like the ledger. Cause everyone wants to know how that happens, right? We get with a company and we try something out that maybe one of us likes and it goes, okay, it's a little flat with the whole audience. I was anticipating this, you know, call where they're like, yeah, you know, thanks for the advertising. But you know, at those rates, we can't really convert, blah, blah, blah, blah. And that was the complete opposite. Well, the thing about Caldera is, cause I could see like men's grooming products that to make you look good to that kind of stuff. But Caldera focuses on like health, the health of your skin, right? So there, so there, for example, there's their face serum. If you have really dry skin, it balances out. If you have oily skin, see, I have oily skin. So I was the least, I was the most reluctant. I never put anything on my face cause it's always so oily. Cause I'm like, if I put some on, I'm gonna be like, I'm gonna look like an olive, you know what I mean? Like olive oil on my face. But it actually balanced out my skin. And of course, when you look at the ingredients, it's about skin health. It's not just about look better right now. So, but that's a big industry, dude. Six billion dollars and growing. It's growing very, very rapidly. So it's like, I wonder how long until the big, big manufacturers really start to step in and get into that market. Are they not already? Are they not into that? I mean- You know, I think it's like, you know, they'll do it with like deodorant, hairspray. Beard grooming is huge right now. Yeah, yeah. I mean, you remember that was one of the first things that we tried was a beard oil way back when we did that. We did that really early on the podcast. Did you see how that took off? Yeah, yeah. That's, there's definitely, I think, I mean, and plus that's kind of the whole hipster thing right now. Definitely the hipster element. Yeah, cause, I mean, if you see any barbershop now, everybody has these like crazy angular lines to their beard and like, you know, they put way too much effort into like styling their hair and, you know, having like the most perfect, you know, like ironed shirt. And I'm like, dude, fuck, calm down. That's so weird, dude. Jesus. Yeah, that's a little too far. Like my brother, like it's his eyebrows waxed and I'm like, perfect, you know, across his face. And I'm like, when he does it, I'm like, come on. You look like a cartoon. Yeah. Stop with him. If I had a couple imperfections, it's cool. If I had some fucked up eyebrows, I would totally do it. You know what I'm saying? But you guys, in your family, you guys don't have like crazy eyebrows, do you? I mean, I get it. If you got one, you know, if you're like a unibrow. Yeah, yeah, that's what I'm saying. Dude, I hate the ones that get away from you though. Yeah. You wake up and then just. You have like the old man ones. I got the owl ones that just like go everywhere. No, I got that too, bro. What is it about turning 40 where your eyebrow hair, your eyebrows, all of a sudden, they don't stop growing. I get that. You know how I know, by the way? I'll like looking around and like, what's in my eye? Yeah, there's like things like obstructing my view. Yeah. Or your hair. Where does that come from all of a sudden? Little dangles. It's weird. It's a cruel thing. You know, it's like, oh, hair on your head. Meh. Let's give you some hair in places you didn't want to. The nether regions. Yeah, what the hell's that all about? Anyway, dude, you know how I brought up in the past the research by Dr. John Gottman. You guys remember that? Yeah. Okay, so just a little recap for people who didn't listen to that. That was a long time ago. The relationship doc. Yes, he did research on couples, relationship research. And it's, so here's the thing with these types of sciences. His famous book is Love and Logic? No. What is his, what's his favorite? Oh gosh. I got a famous book that he's known for. Yes, maybe Duck Confined. It wasn't Love and Logic? No, that's someone else. I think it's a series he did. That's also very good, by the way. Yeah, I thought that was him. Yeah. So maybe it is. But he talks about the full horseman of predicting if a relationship's gonna end. So here's the thing with studies on psychology, relationships, social sciences. The studies that come out are very rarely able to be replicated. So they say that it's like, take a study with a grain of salt if it has to do with people's psychology because they'll try to replicate it. And I think it's something like 70% they can't replicate. So it's basically like throw it out the window. Well, his studies have been replicated dozens of times with extreme consistency. So you can basically take what he says as truth. And so what he would do in these studies is he'd have these houses, couples would go in, they'd hook up heart rate monitors, cameras, and then they would tell the couples, talk about a difficult subject and they'd observe them or they'd just observe them in general and see what's going on. And they'd do this for years. And they ended up piecing together a few things to the point where the accuracy was so good where they could predict, I think it was something like 80% accuracy, whether or not you'd be divorced just by watching you and your spouse or whoever, your significant other, conversing or arguing for five minutes. They could predict with like incredible accuracy whether or not you're gonna make it for the next five years. What does that book say? The seven principles of making marriages work. That's the big one. So anyway, I printed out these forms because it was really easy to kind of see what the four horsemen were and what the antidotes were. So I want to kind of tell you. Give them a guess. They're really, really good. You want to take a guess on some of them? Yeah, one of them's contempt. You're right. Contempt is one of them. So contempt, there's criticism, contempt, defensiveness and stonewalling. These are the four horsemen of relationships. The antidotes to them, so the antidote to criticism was a gentle startup. The antidote to contempt was appreciation. The antidote to defensiveness was responsibility. And then stonewalling was self soothing. Meaning the way to keep from those things happening in a relationship. Yeah, so to give you an example, criticism is verbally attacking your partner's personality or character. So it's not a complaint. It's not like you said, like your wife says, hey, you forgot, you didn't take out the trash. It's basically saying. Yeah, I can't stand this about you. Yeah, like you never remember. You always do this. Yes, that would be criticism. The antidote to that is a gentle startup. So you want to tell your spouse there's something they did wrong. You want to talk about your feelings, use I statements and express a positive need. So if you have a good startup to that conversation, the success is much higher versus coming at someone angry, you're just not going to succeed when you do that. The stonewalling, this is when someone withdraws to avoid conflict, conveys this approval distance and separation. So it's like you're arguing and then all of a sudden your significant other just whatever stops listening to you, ignores you or creates distance. That's a bad thing. The antidote to that is self soothing. So take a break to spend time doing something soothing and distracting. So when you find yourself, get to that point, you take a break and go do something for yourself. I'm going to go for a walk or I'm going to go on a drive. The person that's getting stonewalled or the person that's stonewalling? The person that feels like they're stonewalling. Let me take a break. I'm going to take a break and I'm going to go do something for me so I can come back. I've found this with working out. I know when I exercise, I come back totally different than when I don't. It's probably the only one I'm good at by the way out of all of these. Then the defensiveness. This is where you victimize themselves to deflect a perceived attack and reverse the blame on the partner. The antidote is to accept their partner's perspective. That's probably one of the hardest ones I would imagine. I know it is for me. So when Jessica says something to me, it's hard for me. I want to immediately defend myself, right? And then the last one was contempt and appreciation. Attacking your partner's sense of self with an intent to an insult or abuse. So you just basically just being mean for the sake of it. And the antidote is to remind themself of their partner's positive qualities and find gratitude and positive actions. This one's actually super powerful. So like you're upset with your partner. This one takes a lot of self-awareness. You find yourself super angry with them. Pause and say, all right, what do I appreciate about the person? It just takes a tremendous amount of self-awareness. I think all of these do, right? I think that that's the key to this is like, it's great to have like tools like this. But if you don't have the self-awareness to realize that you're in the middle of one of those situations. Can you pause? Yeah. I mean, that's a big thing. And I think too in that story, like it was about heart rate, right? Yeah. Like how that really was the determiner whether or not they were gonna get like in this like insane-o fight versus like just take a second, like, okay. And then we'll talk about your points, you know, after they noticed that their heart rate had gone down. Dude, so what they would, to be more specific, they would see couples would start to get heated and they'd see the heart rates go up and they didn't tell the couple to take a break. Right. They would go in the room and they'd tell the couple something like, hey, our cameras went down. Would you mind pausing what you guys are talking about so that we can get them to come back up and then we'll tell you when it's, when everything works. They'd wait for the heart rates to come down. They'd wait as long as it took for the heart rates to come down. As soon as the heart rates came down, they'd come in and be like, okay, everything's working. You can reconvene and talk about what you were talking about. The success rate went through the roof. Just from that alone. And it's obvious when your emotions are high, logic, it's like, this is the relationship. Emotions go up, logic goes down. So you have to know that when your emotions are high, you're not going to be logical at all. You know what I was pondering this over the weekend and this doesn't have to do with relationships, but it does in a sense to where, we've been interviewing people about cancel culture and what's happening in the world, this kind of stuff. And you just don't see any news or any kind of movement towards redemption. Any types of forgiveness movements out there that are really assessing the intent and people's character and also giving them a chance to redeem themselves to come back strong and to move past their mistakes. I just don't see that anywhere. It's really frustrating. You're 100% right, I agree with you. I think it's because forgiveness is viewed as weak. It's viewed as weak. So like to give an example, let's say you have a couple and one of them, and let's say they're married with kids or whatever, one of them has an affair. And then they go to counseling. It takes a couple of years, but they end up staying together or whatever. A lot of people may view the person who was cheated on as being weak, oh, you're weak. How dare you take that person back or whatever? I think in social media, it's more celebrated to show your rage. Oh, I hate this, yeah. That's all I see. Instead of saying, look, the person was 20 when they said that or did that or was a different time. They're different now. Oh, shut up. Obviously you think it's okay that they said that type of deal. It's not valued. And so we make it, so instead, what do we show? How angry we are and how much we're not gonna forget. Well, I also think that we're being conditioned right now to think that everything is an attack. Even like, I'm reading the Coddling of the American Mind, right, I'm going through that. And they're just talking about that we've, that's what's happened in the last decade is, now when people make these mistakes verbally, right? They say something that they don't realize is offensive to somebody else. It's a simple mistake that an apology can come afterwards or I'm sorry, I didn't think that offended you, but we've gotten to a place where every single thing that is said or done is taken like it's a personal attack on somebody and we're getting conditioned to think that. So, and like to your point of time, Sal, is that there's, you know, there's like a virtue in being a victim, you know? Like everyone's wanting to be a victim. Like, so I think that's part of it is it getting conditioned to thinking that way too. Yeah, I would 100% agree with that. I think it is very interesting, you know, kind of what's happening with the fact that we're so connected and that anybody has a platform and that the crazier your response is, the more views it's gonna get or whatever. And then that gives it value. Seems like it has authority. And so people just, you know, go down that path. And I think that's, it's very self-destructive. I think that all of it started with good intentions. Like so I was, the book actually went over like where a lot of these things like microaggressions and, you know, being sensitive to people's feelings. A lot of these papers that were written by Oxford professors, Brown University professors, Harvard professors, brilliant pieces of paper that had the right intentions. It's what we've done with it though and taken it to weaponize it almost. Yes, yes, 100% it's been weaponized. Yep. First question is from desertgecko87. My fiance noticed that one half of my body is not as developed as the other. I have started doing priming and starter exercises along with the starting strength, big five lifts. What advice would you suggest to correct this imbalance? Are we assuming that this is top to bottom and not left to right? Or is this left to right and not top to bottom? Because it's different. I think it was left to right actually. Okay, yeah. Left to right. It's different for either one. Well, yeah, as I say, it's important to make that clear because if I'm talking to someone who it's left to right, I'm gonna give the advice of doing unilateral work. So single arm, single leg, starting with the weaker side, always first mirroring that on the opposite side. But if it's top to bottom, I would say reduce the volume on the overdeveloped portion of your body whether it be lower or upper and then increase the volume. I'll say this. So starting strength is probably one of the most sound online workout programs you'll see anywhere. Very basic, very simple, but it's effective and it's a great workout program. I have really not too much negative to say with it, aside from at some point you wanna phase out of it. Very similar to MAPS and Ebola. Yes, there's a lot of similarities, right? With MAPS and Ebola. Here's the problem with it though. If you do have a left to right imbalance, the starting strength is barbell focused. What's gonna happen is you're probably gonna maintain this imbalance between right and left, especially if it's really apparent. And I see this in athletes. I've trained rowers where they're on one side of the boat and there's definitely an imbalance between these. I've trained pitchers. I've trained, and this usually you see this with some types of athletes where there's a very big difference between right and left. In that case, Adam's 100%, I'm 100% on board. Use dumbbells, unilateral, start with the weak side. Let the weak side dictate how much weight and reps you do. It might feel easy for the stronger side for a while, but this is really the only way to start to balance it out. And it'll start to balance itself out, takes a little time, but it'll start to balance itself out. If you stick to barbells, you're gonna maintain this imbalance for a long time. Next question is from Josh Buchholz. Should you eat the same amount of calories on a rest day as a workout day? This question, we get this question a lot actually. Yeah. You know, the theory or the idea here is like, oh okay, when I'm training, right, you're lifting really hard and you're exercising and so the body needs more calories because you're exercising and on a calorie burn day, right, you would probably burn more calories on a workout day than a rest day. But when you're strength training and you're lifting weights, the recovery process is just as important. So the additional calories that you would eat over what potentially you burn for the day, hopefully gets partitioned over to building muscle. So it really isn't about a day to day thing. It's more like, and it's not even a week thing, but it's easier to look at a week and say, these are my calories a lot for the week and it doesn't really matter if it's rest or low day. You can undulate them, you can keep them the same. It doesn't really. Would you manipulate like your macro balance for that on recovery days, for instance, like say upping your protein and fat intake versus, you know, and then like adding a bit more carbohydrates on days, you're more active. So I would only for behavior reasons. Not for calorie need, protein need and macro need. I would do it based off of behaviors, right? So, and that's a really good question. I do manipulate that, not though, because I'm going, oh, I had an exercise today, so I'm going to go lower carb. It's more like, I know when I go lower carb, it suppresses my appetite in comparison to when I'm high carb. So I don't want to be, I don't want to over consume while I'm also being kind of lazy and sitting around for the day. So I might adjust my macros based off of what I know my behaviors are, but when you're talking about the science of what the calories are going to do for your body, whether it's going to put on fat or put on muscle, it doesn't matter that much. Yeah, this is one of those splitting hairs. It doesn't matter conversations. It really doesn't matter. You know who this matters for? The high performing extreme athlete where you want to have an increase of 1% performance on game day, in which case I'd say, make sure you have a carbohydrate rich meal. Do kind of a carb cycle. Yeah, two hours before type of deal. For everybody else, it doesn't matter. You know how you base your decision on this? Exactly what Adam said, your behaviors. Do you feel like you want to eat less on the days you don't work out? Or do you feel like you want to eat more? Do you find that you overeat? Do you find that some people on the days they don't work out, they find they're less disciplined with their nutrition? In which case you might want to avoid trigger foods. Like Adam said for him was carbohydrates. It's the same for me. So I may want to do something like that. I think you should base, you're going to be far better off basing this decision off your behaviors than you are on performance or muscle gain or fat loss because it really doesn't make a difference at all. For me personally, I tended to do better eating less carbs on the days I don't work out, but it's not because I'm not having the carbs to burn for energy or whatever. It's really, it's exactly like what you said Adam. I'll overeat otherwise. Carbs are trigger foods for me. If I have rice or potatoes or whatever, I'm more likely to keep pushing my calories. And so I, and because I'm not working out, I got more time on my hands. It tends to be on the weekend when I'm with the family. So I'll just avoid those things to try, unless I'm bulking in which case, then I'll throw them in and help out. And this is a classic example of also how I use like, you know, extended periods between meal timing or you know, quote unquote intermittent fasting is I'll go, oh, hey, this is the day I'm not going to train. So normally I would get up and have breakfast by seven or eight AM. I'm not going to eat until noon because I know I'm not going to be training also today. If I start right out the gates, eating some carb, carb rich meal that I'm going to want to eat two hours or three hours later again. And so it's more behavior than it is. Oh, I can't eat that. I'm going to get fat. Overall, I'll stand by this statement all day long. Overall, for most people, if you were to base your eating, your nutrition based off your behaviors and how you felt, you'd be far better off than if you based it off of what you read in a study that's the ideal amount of calories, macronutrients and maximize performance type stuff. Way better off. The behavior- It's more likely to stick. More likely to stick. You're going to be, better results long-term. You're going to be more consistent. It's going to make you feel better, improve your health better than being so regimented about, oh, today's a workout day. You got to increase my carbs. You got to drop this. You got to do that. And again, I can see some benefit when you're at extreme level. You're going to go on stage. You're 3% body fat, an ounce of water under your skin makes a difference. So now you got to make sure everything's perfect or whatever. Or you're a super high level athlete. And the difference between you and second place, first and second place is a millisecond in which case you're going to want to time things and it's going to make a difference. But for everybody else, it makes no difference. Again, the behavior is what you should focus on when it comes to nutrition. Next question is from Taylor Bakka. When should I start to prioritize organic grass-fed and non-GMO type foods? All right, here's the list of priorities, okay? Calories, number one. Number two, macro nutrients, proteins, fats and carbs. Number three, now you can start to get into this kind of stuff. If your calories are high, your macros are off, you can eat all the grass-fed, organic, non-GMO foods that you want and you're going to potentially, it doesn't matter. It doesn't matter if your calories are off. Now that being said, healthy, and I'm gonna go quote here, healthy foods and I don't mean healthy processed foods, I mean actual unprocessed whole foods tend to help you eat better or more appropriate levels of calories and macro nutrients. High, heavily processed foods, even heavily processed health foods tend to make you overeat. So in this case, then you can start to prioritize those foods knowing that it's gonna help you tackle the most important things first, which are calories and macros. This is interesting, I agree with that, but also what I've noticed personally when I've gone more grass-fed and grass-finished and all that is how my body receives it in terms of like, if you have any kind of food, intolerance, allergy, anything that's inflammatory, that's gonna affect my digestive process. And a lot of times I feel like people just don't, aren't aware of pinpointing exactly where that's coming from and they're just sort of dealing it and medicating it constantly. And if they paid a lot more attention to the actual food that they're consuming, I think that that would push them a little bit more into choosing more quality foods. My answer to this is always. I mean, I'm always prioritizing it. Sometimes it doesn't happen though. And I don't freak out about it. I mean, if I have the option that I can get grass-fed, non-GMO and not processed foods, that's 99% of the time that's what I want to eat. But the reality is there's times, I mean, this was a classic example, I'm in the middle of a move and moving furniture and doing shit, we packed our entire refrigerator up. So I'm eating out for a couple of days. Like, I'm not gonna freak out, I'm not gonna make it, oh, I'm not gonna lose all my gains or oh my God, I'm gonna poison my body and it'll be so fucked. It's like, okay, it's not ideal. But then when I have the option and I can get back to it, and could I have made the priority, could I have still made choices that were non-GMO, non-processed foods? Of course I could have, but it's like, Jesus, I'm not gonna add a bunch more stress to a stressful weekend of moving and stuff like that. Not worrying about it, but then when I'm grocery shopping and I'm like picking things out, I'm very mindful of these things. Yeah, you actually said something that's very important. You said unprocessed. Now he didn't say this, the person didn't say this in the question because you could have, could you get non-GMO chips, non-GMO organic cookies or gummy bears or you know, ice cream cone or whatever. Natural. You could. Does that mean it's gonna be good? No, it's probably gonna cause you to overeat. The most important thing from a, just from a behavior standpoint is avoiding heavily processed foods, healthy or not, organic or not. Heavily processed foods encourage overeating from a behavioral standpoint, simply avoiding heavily processed foods tends to get people to eat more appropriate levels of calories. This was a trick. This was a hack that I figured out late into my career. Remember, originally my career was like, hit your targets, hit your calories, here's your meal plan, whatever. Widely unsuccessful. I'd have some of success with the most disciplined clients, but they'd also fall off at some point. At some point I started saying this to people, you know what, don't worry about anything else. Yep, just eat whole foods. Just eat whole natural foods and what would happen is they'd lose weight and get in better health because it encourages more appropriate levels of eating. This is very obvious if you've done this a few times. If you've gone on a whole foods diet where you've been consistently eating nothing but whole foods for like 30 days and then you introduce something that's highly processed, even if it's considered healthy, like let's say like a protein bar, which this happened to me with competing. I messed around with this a few times and it blew my mind that first of all, when I ate that heavily processed food, it actually didn't taste as good as it used to taste because I was so used to whole foods. And then I got ahead of second one and then third one. Okay, now all of a sudden not only did I get used to that taste, I liked that taste. Now it's craving that. And then I went from like one bar to two bars to three bars a day and it kicked that craving back up. So if you've done that enough times where you've completely eliminated all these processed foods, eat whole foods for a while, then introduce it and just pay attention to your own behaviors and see what happens. Yeah, I mean, if you look at all the food categories, here's how you know, right? Look at all the food categories. Chips, frozen foods, cookies, health foods. The top five sellers of every category, including health foods, are because they taste the best. It's not because, look at the health food category. Look at the top five selling protein powders, top five selling green juices, top five selling whatever. The reason why they're the top five is not because they're the best with their ingredients it's because they taste the best. In fact, you listening or watching this podcast probably picked your health food, whatever, because of the taste. This is what happens. So heavily processed foods, they're so palatable, they're designed to be that way. This is where a lot of the money goes into, you know, design these foods this way. They make you overeat. Avoid those and then things start to kind of balance out kind of naturally. I know it sounds crazy, but it's totally true. Next question is from Aaron Kirsch. Seven, how do you explain the importance of rest periods to the hit driven client? This was a constant conversation with people, right? And you know, I would get into the whole, you know, energy systems of the body. You know, if you're constantly exercising, not taking breaks. Can you try and explain the crib cycle? Yeah, it's glycolytic and you know, and you're just building endurance. You're not building the adaptation that we want, which is strength and muscle to speed up the metabolism. That's why taking rest is so important. Which is all very, very true. Here's the deal. What is your goal with your workouts? Is your goal to burn as many calories as possible during the time you're working out? Or is the goal to cause a favorable adaptation for your body? Okay, two separate things. If you just want to burn calories, then don't take any rest periods, keep moving and make it in time. Just move constantly. Yeah, that'll burn the most calories. In which case I'd say there's no reason to do hit with anything with weights, dumbbells, machines. Just sprint on a treadmill and you'll burn the most amount of calories. If your goal is to cause favorable adaptations, you want to speed up the metabolism, build muscle, balance out hormones. You want to shape and sculpt your body. In that case, take your rest periods and build muscle. That's it. That's the bottom line. So what's your goal? You want to burn a lot of calories in an hour? By the way, I used to tell my clients this. Oh, you want to burn a lot of calories in an hour? There's no need to hire me. You actually don't need my expertise. I'll tell you what to do. You see that treadmill over there? Go run real hard for an hour. Jumping jacks in the sauna. And you don't need to work with me at all. Well, I had to battle this a lot too. And one of the things that I would first, I've learned, as a trainer, if you challenge your client all the time, especially if they're smart or they like what they're doing, they always resist pushback or put a wall up. So a lot of times I would commend them for the way they're training and say, listen, there's a lot of value in how you like to train right now. The problem is you lose a lot of that value after about four to six weeks. Our body gets very adapted to whatever modality or whatever we're doing, like the way you're training. And then the results that you like from it, the burning, the body fat, the building muscle, all that part that you enjoyed, those returns start to really diminish. My job as a personal trainer is to be constantly programming and switching you up so that your body is consistently seeing those results that you love so much. And if we stay in this way of training, you're gonna see very minimal results beyond that six week period of time. If you wanna keep the results coming, we need to completely change out of this. And completely changing out of it means we need longer rest periods. We need these straight sets. We need to train differently for a while. That doesn't mean we won't come back to this way of training that you love to do because there will be value here again. Yeah, you have to highlight that it's different for a reason. And a lot of times I'll get the clients like this and they're in a plateau. They're already in a space where they've been doing this long-term. They just want you to ramp the intensity up further. And that's why they hired you. And so to be able to connect with them and show them that, well, I know this is something that had worked initially for you, but you're seeing a wall. Just to throttle down more, it's only gonna get us so far. Why don't you trust me? And we're gonna try something completely different. It's gonna be hard mentally to get through this. That's what I'm here for. But honestly, we need to build up your strength. We need to focus on building muscle and that takes rest. And so we have to include this in our workouts. Yeah, it's those clients that want, they don't realize this is what they want, but they just want a boot camp instructor just to yell at them to keep them motivated. I would see trainers like this. They were good at that. And I would predict, oh, get three, four months, that client's not gonna come back or they're gonna burn out or they're gonna get injured. They're gonna plateau it hard. And they'd have these huge turnover of clients. They'd be real good at that. Ah, you push hard. Come on, you can do it. In fact, you'd see them in the gym. That's basically what they would do. They'd just torch them. Yeah, and you'd see this huge turnover of clients, except for the one or two occasional like Glutton's for punishment. They just have this huge turnover. The trainers that were successful were the ones that understood that their value was not in the pushing you to maximum intensity all the time. That does not last. I mean, look, here's the deal. Burning calories manually is hard fucking work. I mean, if I told you to dig a 10-foot hole, could you do it with a teaspoon? You could, but why wouldn't you use a backhoe? You have a backhoe accessible. Just use that. You're gonna dig that hole in 10 minutes instead of being out here for the next two weeks trying to dig this big hole. Can you burn calories manually to cause weight loss? You could. Boy, there's a lot of work, though. You're gonna be doing hours and hours and hours a day for the rest of your life in order to do that. Why don't we teach your body? Why don't we just teach your body to do that for you so that you can sit down, enjoy a movie with your kids, hang out, and your metabolism is a hot furnace burning calories. That's what rest periods, building strength, and muscle- Become a backhoe. Absolutely become the backhoe. There's lots of meaning there. Look, Mind Pump is recorded on video as well as audio. Come find us on YouTube, Mind Pump podcast. You can also find all of us on social media. By the way, I'm not Shadowban anymore. I've been released free at last. So you can find us on Instagram. You can find Justin at Mind Pump Justin. Me at Mind Pump Salon. Adam at Mind Pump Adam. Adaptogenic herbs are compounds that help the body deal with stress. Okay, think about it this way. Imagine if you have a bucket. It's a one-gallon bucket. And that's your stress bucket. So every stress that you have, you know, bad sleep, argument with the wife, I'm in traffic, you know, whatever. All the stress fills up that bucket.