 You are listening to mine pump the world's number one ranked fitness health and entertainment podcast now in today's episode We answer fitness and health questions that are asked by listeners and viewers just like you But the way we open the episode is where we talk about current events. We talk about studies That's the intro portion today's intro portion was 37 minutes long after that we got into the fitness question So let me give you a breakdown of today's episode. We open up by talking about two new Guinness book Records that were set recently. Oh, yeah, weird ones, but interesting You got to check it out for yourself Then I talk about how my daughter experienced a little bit of bullying online and trying to stay grounded So I'm trying to do it now stay grounded. It's tough Then I talked about a podcast that I listened to recently by Arthur Brooks great podcast He talks about politics and happiness and why the more involved you are in politics the last the less happy you will be then we talked about a Actually Justin talked about being the only sober person in the room when everybody else was doing salvia Yeah, I don't recommend it That's a great time And then I talked about a study done on a product by Caldera lab that showed that people had dramatic improvements in their skin Now Caldera is a company that we work with that produces some pretty incredible skin care products One of the products the good is a hundred percent plastic plant-based It's non-gmo, and it's the first men's skin care product in the US to be both made safe certified and ink Eco cert certified. There's no gluten. No parabens. No aluminum. No animal ingredients. No toxic chemicals No synthetic preservatives. No silicones. No formaldehyde. No phthalates. It's really really good stuff And the researching clinical trials show dramatic improvements in skin. So here's some of the numbers 96% of people reported healthier skin 91% less dryness 87% showed improved fine lines and wrinkles 89% showed improved radiance and luminosity and 85% showed more even skin tone So if you want to try the product out use the mind pump discount for 20% off Here's what you do go to Caldera lab comm. That's c a l d e r a l a b comm forward slash mine pump and then type in the code mind pump and get that 20% off after that We got into the fitness questions the first one this person wants to know why How you can move from tracking your food to eating more intuitively the next question This individual wants to know why the leg extension has been demonized The third question this person wants to know look. I'm trying to get my squat to increase Should I focus more on intensity or volume? And the last question this person wants to know how to work with and maybe solve their type a personality traits also one day left For a huge workout promotion. Okay, so all of our workout programs all of our maps workout programs Are 50% off you have 24 hours left to take advantage of this promotion All of our bundles are also 50% off so bundles combine multiple programs Already discount them so you can throw an additional 50% off. Okay, so huge sale. Wow. Here's what you do Go to maps fitness products comm find the programmer bundle that works for your goals and your body And then use the code October 50 that's the word october the numbers five zero no space and you will get 50% off Again, you have 24 hours to take advantage of this promotion Doug can you pull up one of the first links there that I sent you I want you guys to see what you got Well, what do you got for us? Well, you know how like uh, you know people are just we're just competitive, right? I can't I can't personally say i'm more competitive I can't say that i'm the best at anything in the world. Right. Can you guys say that at all? No, right? No, right He's like, well, let me think about kind of the best I'm pretty good at a lot. It's probably somebody else. I'm pretty good at a lot of things Let me think you're real quick. I'm also the best at being humble. He's like, I'm pretty I'm pretty good at sex But we don't want to yeah, we don't want to go there. I don't want to I don't want to show the videos measure that No, so you guys to get comfortable. So there's a couple new Guinness book of world records That were sent that we're waiting for the the screen to come up here. I think Doug's having more technical That's always my favorite by the way. We have technical technicalities Technologicals we're gonna come out of the work for that like trying to close technologicals Doug gets all stressed out, you know You already had this all pre-planned to just shoot up there Yeah, i'm gonna send it ahead of time so we don't have right technical difficulties, but that was smart But right now, so let let's start this over because You have to let me get everything kind of no, this is better. It's better this way where you're rattled It's it's it makes the problem is i'm having problems with the the the the casting that's okay. That's life Life is rough. That's gonna that's not gonna work its way out. We're gonna keep going right This ship goes on I just don't I just don't want to hey you put all my made-up words in the podcast You don't take the time to edit that shit, so I don't want that there it is. There's one See, okay, so right on point. So this guy this guy right here Is a Guinness book of world record holder. Oh my god. I'm already excited. Look at this guy. He uh, The most modified body modifications the most body modifications. He looks like a demon in the ever, right? 516 body modifications Yeah, so I include some of them. What are what are they? I see well tattoos piercings horns Subdermal implants the subdermal implants are really interesting The he has the world record for the most piercings when they were officially counted at 453 158 piercings around his lips Alone, I bet his parents are so proud. Look at what's it is? What's going on with his tongue? I don't know dude. Did he split it? What's wrong with his eyes? Are you guys not seen this? Yeah, I think so what he did is he tattooed his eyes or whatever would they inject ink? So they're completely black. He's got the god subdermal horns The ears he looks like a conservative We have my guess isn't that crazy right there. Oh, man. Why yeah, oh Oh, that's scary. That's scary. So there's that and then there's the other one So what I don't I'm more interested in the person that's attracted to that Oh, I don't know. Do you get a partner after that? I don't know. He's gotta be flying solo Well, I mean, you know, he's the best in the world at that. That's true. It could be attractive to somebody Now this one gives me the willies. So this next one gives me this is another Guinness Book of World Record this guy Oh Was able to cover himself with 140 pounds of bees For the Guinness Book of World now pasted how many bees is 140 A lot a lot that's a like and they just dump it on them. They're not even like gentle about it Well, I'm at okay. So think about it this way. First of all, think of us standing with a 140 pound suit Yeah, like that would be hard to do anyway, but now it's bees crawling around and stuff. Look how miserable his face is Yeah, dude, they're just stinging the shit out of him right now. Look at now. I know you adam You have a thing with bees, right? I do. No, it's I'm like traumatized Is that all that's all from that time that you dad? That's it It's all took one bee to come down or what I thought was probably remember when I when I told you that when I was in high school I did uh Over the summer. I was one of those kids, right? And I don't I think you guys I think we've talked about this before I anything anything for some side money like I would I would take any job any side things. So so when you start a hookin Yeah, stop dude There's no out in the country where I live. There was no money in that or maybe I'd consider it, right? So Yeah, so one of my uh, the girls that I went to school with her mom They had like this little bee business and she's like, you know, would you like to make and they was good money? I can't remember for me. It was at that time. It was like $20 an hour, which was like Oh, that's a lot. Yeah, that was like 5x the minimum wage. So I was like, oh my god So but you go in the middle of the night, right when they're sleeping and it was the we were moving, uh, you know, bee crates or whatever you call them And that's when I had to get the whole suit on and everything and I told you guys that it was like It was I could feel them crawling and running, you know under the under the suit And I got so hot and sweaty that I felt the sweat running down my back And then I felt it run down my crack and that wasn't enough That was that was a I went like sprinting away ripped everything off. I had to call it dude I was like, I can't do this. I can't just be working While these things are crawling all over you and then you're sweating inside the suit and you can't tell If you sweat sweat or be yeah a sweat or be running down your your body And it's just too freaky feeling for me. And then you also It's inevitable Well, it's like so at least the suit that I had and maybe today like if you had do you have a picture of this? I wish oh man. So this is before people carried iPhones around and took pictures of everything they did, right? So this is what way before that In fact, I don't even think I had a beeper at this time You could you could beep me out there. Yeah, you couldn't call me But yeah, you know like only drug dealers are the ones that needed it was so important. It was cool in seventh grade Don't you remember too? You could do code with each other. So yeah Deeper would vibrate in class and you could pull it off and you can okay. Yeah boobless. That's right Remember boobless. Have a good day. Have a good day. Okay. It was eight. It was like, uh, what was it two two three I don't remember what the code was you turn it upside down. It's a boobless. You do the calculator, too Yeah, these are all things that we did as kids. Oh, by the way, adam I am digging the cholo look for today. That's nice. I know man. I don't know how much of it's a cholo look It's kind of racist to say that Just just because I have quarter Mexican to me. It's a cholo look because I I mean flannel and car heart is not cholo You had it buttoned up all the way when you walked in Well, that's I want to be able to separate what gang I'm with compared to jesson because jesson wears the flannel Or once a while jesson's the mountain cholo. Yeah, the mountain show the jesse james gang I think you're I think you're racist guys Dude Shut up You got the beanie the only thing that throws it off is the is the torn jeans if you had dickies on I'd be like that's great Yeah, that oh, yeah, that would that's on yeah, and the what are those belts that with the you know, the oh Yeah, the ones that it's like you just pull it through. Yeah, is there a name for that? I don't know what the name is dude. You got to remember I grew up in south san jose That was a legit style. I'm not trying to be racist or whatever white white dudes dress like it black We adopted it. Yeah. Yeah. It's not it's not a it's not a Mexican thing Yeah, oh you're trying to back put on the races It was very like inclusive that's style. I'm gonna try that more that works so good just to call someone a racist when they Shut them up. Yeah, real fast Wait a minute. I got a back story Yeah, exactly. Let me provide isn't that funny. It's a natural reaction That's the thing south out the need to tell us like to justify that that great That's what I mean, you know, you just that's the climate though. The next one is pedophile. You say that Wow, wow Drop the bomb right there. We'll try it in a meeting, you know, we'll be in a meeting and adam be like, I think we should do this No, I think he'd be like, I don't know Sal. It's racist like All right, we're going with what adam said. Yeah anyway, dude, uh Man, I had a tough situation this morning. What's up? So you know, my kids are now at the age where You they start to deal with other kids bullying and stuff like that, right? So my son's 15. He's Nothing with him, but my daughter's 11 and you're I'm starting to see that stuff with other kids Here's the challenge as an older brother It was easy for me to handle when I had my younger siblings if someone bullied him I would just go beat them up done. It was fixed right away. Yeah, can't do that with my kids because uh, that's frowned upon You know, I mean so this morning So this morning I hear that my daughter so she plays roll blocks and I guess there were some kids Or I don't know who anonymous people texting some terrible shit to her through the through the system telling her to Kill herself and whatever. What? Yeah, dude made her cry and I'm just like it was anonymous person Yeah, dude. It's just it's it's the reality of today. I mean, he's so furious like what do I do, you know? Yeah, and it's all online. So it's It's inevitable like like my my kids have experienced some of that too. It's online. Yeah, it's just the Every now and then you'll get like just some shitheads coming through and just Dropping in some troll comments and then, you know, so I I try to manage every now and then but you can't like it They just come in and out and and they're just like shitty So two things one is if if it was a text message, don't you have the number? No, no, no, it's not a text. It's like a dm It's like a dm. They like comment within the game. Yeah Oh, okay. Yeah, so you can't track and see who it is. No, it's anonymous Okay, and then what what is this? I'm curious. What does the conversation look like for you guys for the kids? Like what are you saying to your kids about it? Well, what I'm going to tell her is I'm going to say first of all You don't know who they are the random people. They just do this because they think it's like a crank call It's nothing personal and there's people in the world that are like this I mean part of me is like, okay, this is introducing her to the real world a little bit people can be this way Right, but the other part of me, of course, is like super protective dad, which is like you made my daughter cry You know, I'm gonna go slap some people. Yeah, I know and I look at like options for limiting who comes in and out Like there's ways where they can just go on when their friends are on there And so there's ways of like like at least like pushing off a lot of like the random public that comes into these online games So there's like some firewalls there But yeah, they're gonna see it and it's just a matter of like if they see it They're supposed to tell me about it and that's really like I'll have a conversation about it. You know what it is It's that I First of all as a kid. I hated bullies anyway. I didn't really get bullied maybe a couple times But I hated seeing Other kids do that to other kids that were either weaker or more timid. It really used to piss me off But here's the big reason why I think it bothers me is of course It's my kids right so anything that they when they feel bad I feel bad But it's also because I remember what that felt like as a kid Like there's almost no, you know, can you it's a it's a really bad feeling It's not like hurting yourself before you fall down and hurt your knee It's like you guys remember that right you feel the the shame and the pressure or whatever from your peers And so she's perceiving it that way and it makes me so mad. Yeah, it's a I obviously I haven't dealt with it as a dad yet So it's an interesting thought like How I would deal with it because I feel like you There's you have there's a fine line, right? Like you don't want to be over protective about it because the truth is it is It is today's time. I mean, so like it's like that was like that when we were kids too It's just now it's just exactly version of it. Yeah, instead of it being in person It's I don't know. So which is worse, right? Is it worse to be at school and then having like a kid actually like literally physically bully you and say something Or is it psychological torment now, right? Or is it worse on like instagram or like what what would be worse as a kid? I mean, well, I've heard stories too of people you know taking taking an image and in Direct messaging like other kids with like terrible stuff that they're saying and they create fights On behalf of a kid that doesn't even know they're doing this To them so they basically set them up or they'll take a photo like the mean It's really evil. First of all kids can be really mean you guys remember what it was like, right? When they're bully bullies are just they're just terrible and it can be very very mean as kids And what they'll do this is really terrible is sometimes they'll take a picture of the kid And then they'll photoshop it and then share it Yes So like if a kid is for example, let's say that they're calling them like fat or something They'll take the picture And make a pig face and then send it out to a bunch of people And now you feel like oh my gosh all these people are a part of this this joke on me or whatever I mean, I can't even imagine you know Yeah, what do you do if that happens to you guys if you thought about that like what do you do? I mean, I think I teach my kid to to send it back and do something funny with it Throw some shades on the on the pig face and send it back out to everybody like you can't I think you can't make a big deal about it if you make a big deal about it Then you give it more power than what it really has it's like oh, it's just stupid You know people do this all the time. It's it's normal You know, I think you would have to have that and like teach them how to handle it More so than like get freaked out about it or upset about it or try and like talk them down over Yeah, no, it was this happened early this morning and You know, this is the first time with this with this particular She's had like little things with her friends But something like this where it bothered her to where she was crying, you know And you know, my wife is really really good at helping me Stay, you know grounded because I can get spun really easily when it comes to my kids. It's like my weakness, right? So she's like she says sal she goes. Here's the thing. We got to remember Not to make them safe but rather make them strong and I think that's a very right right because This is gonna happen smart. This is gonna happen. I agree That's why I think the the conversation is more like what to do with it or how to deal with it versus like, you know Who did that or why would they do that and then get like getting you all, you know Freaked out about it. Yeah, that energy is only going to transfer over to her and then it's only going to make it worse Yeah, exactly. So I'm going to go hang out with her today and go for a drive and have a conversation about it Whatever I'm doing. Yeah. Hey, you know, I'll laugh about it. Try and make it out a big deal Hey, it happens, you know, this was on a video game that she plays online or whatever I'll be like, you know, this happens everybody. So this is your first time, you know, it's gonna happen again Don't worry about it. Try to make it kind of like laugh it off. That's the most part of this now Yeah, you got to just look for it. Exactly. Anyway along those lines, man, I listened to A great podcast this morning. So Arthur Brooks has a podcast called the art of happiness And he did a podcast on uh, poly t politics and happiness And it was absolutely brilliant brilliant podcast. Was it just hammered or he interviewed someone? No, he has a co-host on there and I think it's a A graduate student that talks about research and stuff And he was talking about how so there was a study that showed that and they controlled for all factors So they controlled for gender race income like all the factors you could control for And they found that people who say that politics is very important to them Are 50 percent more likely to have just to be unhappy And he says this is something that's grown over time Because we're placing so much more value on politics And there's a new term that I'm going to find the the terminology that that they're using these days To describe something that wasn't happening. Um in the past. It's called homophily. No. Yeah. Yeah. Homophily. Homophily Homophily I don't know man. Hey, I'm gonna pronounce it political homophily. So this is where Um, like and they're finding this on dating sites when people are dating They are looking for other people who have similar similar political views and he says that in the past This wasn't the case. Oh, wow. Yeah, and I thought really I didn't realize that this wasn't the case in the past And he says in in the podcast he says and this is very smart The reason why it didn't happen in the past is because in the past We didn't attach we we attached political views to your ideas of how things should be done But we didn't attach it to morality So in other words, you think because someone has the same political views as you that they are moral They're more moral and he goes. That's just not true. He goes. I have differing views with lots of people But I consider them to be very moral We just have different ideas if I wish to get there just because you think, you know corporate tax rate should be 40% I think it should be 20% that doesn't make you a moral or me a moral just means we have different ideas So he said one of the best things to do Um right now is to literally completely disconnect. He's like so once you vote disconnect Don't don't look at don't watch political stuff. Don't listen to it And he goes it's addicting and I'm like listen to it like he's talking to me The whole time I you got me right now I've watched more and read more political shit in the last Six to seven months than I have in my entire life same At more the closest time I had to this was so I had a best friend who his wife was the hairstylist of um Cindy mccain john mccain all right right and so she was on the campaign trail with him when he was running and so my And my best friend was living with me at that time and so The tv was on 24 seven, but I didn't sit down and well I like I just paid no attention to it He was watching constantly. He was talk radio was on in the in the trucker where we went constantly in my ear You know telling me shit and I just kind of like deaf eared him. I'm like whatever. I don't care You know sports for nerds. That's what I've said forever about You know that was there was more brilliance on what you said back then than you realize I think I mean, have you guys noticed your quality of life decline? Because you're way more into it. Oh, yeah. No, you get it hasn't provided any substance No, you get all emotionally charged about it too And then and then and then it creates all kinds of conflict with friends because the likelihood that you All your friends have the same political view is very very rare. That's what he said That's exactly what he said. He says that he thinks the reason why people who are More attached to politics or less happy Has more to do with the fact that it's damaging their relationships with the people around them Thank god that I you know the ones that I disagree with happen to also be friends that go all the way back to childhood So we're like family. So I'm not getting rid of them, you know, so but I could totally see how You know, if you just met somebody like in the last four or five years and they don't have like a super Right, you don't have like a really really strong foundation with them And then you then this this whole thing is going on right now with the election I could really see how a lot of people why they you see all this shit going on on facebook Which is unfriend me if you like so and so, you know, it's like everything's just so twisted like Like coveted for instance, it's so political like well, that shouldn't be political That should just be like a disease that we're all trying to like oh, that's my biggest pet peeve of the I'm like, why are you wrapping that into like your political candidate has nothing to do with that Yeah, my my biggest pet peeve with the election right now is that Covid is the is the number one debate topic. I mean everything is centered around then it's like the truth is No matter what is said from either candidate, we can't prove they're right or wrong no matter what So why have the discussion? Why turn it in just so we can all be validated on like our belief like yeah He's right. That's how I would have done it too. Like yeah, you don't know Maybe that way is totally wrong too Like so nobody knows and maybe the way we did it was perfect or maybe the way we did was the worst way We could do it like you can't we can't debate that so it's such a terrible thing to bring up as like one of the major focal points of the election is Covid that's so stupid one thing he said on the podcast is how We can be addicted to our opinions and ideas And that's what happens with politics and as i'm listening like i'm like man. This is me Like I I get so drawn in and I need to find out and I need to know more and I need to find out And my quality of life is declining and it's like just turn it off You know and you know what things that are addicting is hard to do that It's really hard to do that. I find they turn it off, but I want to know I mean I get it like with the that's why I use the you know You know coin the whole your sports for nerds because I know what it's like to be like that with sports Like you get wrapped up in a team There's lots of drama in that. Oh, there's a ton and and the more you know about your team the better You can defend it to somebody else that your team is better And and it turns into that and you can And if somebody comes at you and they they end up researching and finding a better fact or deeper Deeper information about your your own team or their LeBron's the good Oh, and so then it sends you down the rabbit hole of like, oh, I gotta defend that You know i'm saying I gotta be able to prove that my team is better for these reasons You know and so you get further into the research and you pull stats from something else and then You know, it just turns into this this this rabbit hole of all you're doing is researching It's to prove to already confirm your bias already, you know, which is you know, it's funny about sports Is because there's so many teams there are certain rivalries, right? There's like the the red socks and the Yankees, right aren't they the rivals and when they meet you sometimes get fights and whatever Right Raiders and Niners when those games happen You start to see stuff happen But because there's so many teams and because it's not necessarily like you don't think just because someone's a cowboy's fan That they're immoral you think that they like the wrong team But with politics we have two parties So it's like you're either on this side or you're on that side and then we make it seem like oh the other side is evil Not just that they like a different team. No, that's what makes it so much more more dangerous Yeah, it's gotten so intense It really does have that like good versus evil and like both sides are like like promoting that is The devil or you know the angels like what side are you on that's the other thing that I can't stand that I you know obviously again being involved in this for the last six to seven months more than I ever have Is most of what I hear is is you know attacks to the character of each candidate I'm like i'm so over that like that That's for you to not know that that that's a fucking strategy You're an idiot like that that is the strategy from the opposing side is to make them look like a bad person And so then people will be like I can't believe you're voting for x He's so this and it's like what that shouldn't even be an argument. There's other branches of government That shouldn't even be an argument of your basis. That would be like in like and that's why I think it's silly because like in sports talking if you were to argue like something like that like Arguing that your team is better because they're they're they're better people like no, give me the stats It's tell me that's true. Yeah, give me the stat Like your team is better because you your guys are nicer and they do more community service get the fuck out of here With that conversation like compared to your quarterbacks and you're like, you know, this guy's got this many touch He's a bad guy. Yeah, Tom Brady really he helps out the elderly community, you know, I'm saying so there but what give me stats, bro Like that doesn't that's not an art. She does why but that's what it sounds like when I listen to most people argue politics That's why they have no business argument You don't even know the sport very well and you're sitting here defending a candidate With things like character flaws now How do you and your friend reconcile because I know you and your friend you and your best friend One of your best friends is like totally different. Yeah, do you guys just avoid the conversation? No, we have we have a thread that's unfortunately It's become uh, you know a lot of that right so and there's three of us that are really really tight We go back to elementary school and uh, two of us lean one way one leans the other way and The my buddy who is he's really intelligent. He's a principal. Um, he has his master's degree. He's very he's he has uh, Um At his degrees in economics So he's a very smart guy So I I actually enjoy it like and I told him the other day He actually got really upset In our thread because sometimes he could probably feel like he's getting picked on because there's two of us and one of him and my other buddy is like the You know, he just he he throws out all the he's easily suckered into like the memes and the character bullshit And so he's like throwing jabs and then my buddy my other buddy who's opposes that right? He always comes back intelligently and kind of squashes what he's saying And then I have to come in and kind of save my friend who I agree with right just like no That's not how you approach this. Let me so that's kind of what goes on in this thread, right? And so my my friend who has very opposing views to me was just like, uh, let's let's stop with the politics in this thread It's it gets lame like let's talk about our kids and all this stuff like that And uh, I said I agree, but I said, hey, just so you know, I said, dude, I I really enjoy This discussion with you because I respect you as an individual. I know you I love you You're like a brother to me right there, man And I and I respect how intelligent you are So I actually like to hear you tell me I'm wrong and tell me how you disagree because It does it helps me either one. I'm always open to changing my mind I really believe that I go into every conversation and debate like that And so maybe there's things that he can change my mind or It's only going to solidify my argument more because I'll have to intelligently defend it when I'm talking to him What I don't want to do is I don't ever want to get into a debate with somebody who's just an idiot who's just like Again arguing, you know characteristics and a characteristic flaws about a candidate to me. That's yeah again It's like tom brady likes old people like so these are better quarterbacks. It's just hot air. Yeah Yeah, it's like no that doesn't give me statistics to support what you're trying to say And then let's have a friendly debate and conversation around it And and we're okay, but it I mean it sometimes it goes To where it gets a little heated back and forth, but because we have Such a I mean we don't even consider ourselves friends and we consider ourselves family when you go back 25 One of them is 25 years the other one's 30 something years So when you go back that far with each other you do you I look at them as brothers I think of them as family more than I think of them as like friends of mine So it hasn't divided us, but it definitely has created More arguing and tension. Yeah, it ever has. Oh, it's been very polarized in my family Especially and my brother I told you we got into a really intense conversation, but after that we just really decided like Okay, like I've said my piece. You said your piece We can agree to disagree and then we were just cool again And the good part about my brother and I is we've always had like Disagreements, but uh, you know, we're family. So that's obviously an easy thing. It's like we're family We're gonna get along regardless But what's sad is that it's so divisive between him and my parents And and it's just become this like intense wedge And so I'm I'm always I used to be a little bit more leaning in in like the direction of what my My brother used to think and and we just got sort of separated somewhere along the lines there With all this the latest stuff going on in the world And where we're at in life and whatnot, but I definitely like I'm always Interested in what he has to say in his perspective and so that way too I can understand where he's coming from and then I can counter it He can counter it. We go back and forth. It's it's like a cordial conversation But you can't have that with a lot of people right now, which is sad Yeah, and the truth is too and the reason why we so we were all together right the this last previous weekend And we actually avoided Or at least me and my buddy who I think know the most about the politics We try to avoid my other buddy like stirs it throws the fucking memes out and talks about shit And we kind of ignored drops the the grenade. Yeah, he drops the grenade that walks Yeah, yeah, that's totally what he is. Let's let this like because he wants to hear us probably have the discussion But we avoid it like because I do a regardless that we're okay. We're good friends It still puts like a cloud over my day Yeah, you know I'm saying nobody wants to argue with a close friend or family member over any Any topic and so, you know, it could really it could really darken a day And so I try and avoid it as much as I possibly can I'm like I'm over it and I can't wait for this Election to be over because at that point this is another thing too like to your point Justin You know this whole covet thing should be like a word all together and on this Yeah, we're all trying to figure this out together And I think once the election's over and whoever wins you're stuck with that person for the next four years It'll it'll end that whole discussion of like who did it right? Who should it in this way should have been that way and then like critiquing everything that's done Instead we'll all band together and let's just so many forces like at the top that are fighting each other Over that information and so that's where we're getting it from is the very top is is so divided and divisive with it That you know, like hopefully after this election, you know, they'll actually come together again Honestly, to me it feels like Because it's election season like this has been leveraged so much from each candidate I'm fucking I'm so irritated at anything that will get the emotions going They're gonna they're gonna spend a lot of money using that's just a hundred percent There's billions billions of dollars right now being spent to make us And we all suffer the consequences of that. There's a famous quote like don't ever let a good crisis go to waste Of course, that's politics and and and you know, they're spending a lot of money to make us scared Or angry those are the two most effective emotions scared or angry scared or angry And so if you pay a little enough attention You're gonna look you're not a bad ass and I feel like I'm a very self-aware person And I am realizing that I am not as you know in control of myself as I like to think So I need to turn it off because otherwise it riles me up too And I'm somebody who I think is you know tends to be more self-aware So I can't imagine average person who just tunes in gets pissed off and then You know runs around how many days do we have left? I'm like counting the days Oh, I know I can't wait to laugh about the way that how everything changes afterwards Regardless of who gets voted in it's going to be like all things in afterthought No more drama. I was gonna ask you Justin. You were you I was gonna ask you about your weekend You said wait till the podcast so I want to ask you now You were doing something over the weekend with your friends and you wanted to talk about it Oh, oh, yeah, so what I was talking about was This wasn't over the weekend, but When I was with my friends one time they decided they were going to try salvia. Have you heard of the The you had friends that did that. Yeah, did you I don't again my friends. Did you know? No, not me. No, no, I was only sober person. I don't get salvia. By the way, it doesn't look fun It doesn't look fun at all and it's it's over the counter. You can buy it right it Honestly, they turned into gremlins. Have you guys ever seen like videos? Okay, so I have watched it Let me get this clear here. Okay, you're almost 40 your old friends decided they're going to try This is a lot. This is like years ago. Oh, okay. Yeah, I was just telling I was telling sal about Being the only sober person in a room with salvia And like what I experienced so I was on the couch. This was like years ago That's a lot of pressure dude because it's kind of scary, right? Oh, yeah Like so they there was at least three three other people in the room with me and I was like sitting on the couch and we're playing video games and So they decided to try it The first guy like took it and then like just kind of like slouched into into his chair And then he was gone. He was completely gone and I'm like wouldn't put my hand in front of his face Nothing, you know, and then he started like freaking out and then started to kind of like make all these weird like groaning noises and he was like And then another one of my friends got on the ground started crawling towards the tv and was like They look like zombies, dude. It was really scary. Wow. It's so I don't it lasts for like five minutes That's what I'm saying. I don't get the allure. Oh, that's why me either. It's because it's a short It's a short run. That's why it's it's weird. It's and everyone have you tried it No, fuck. No, bro. I was I was a grown-ass adult when it came around Like, you know, okay And truth be told, I mean maybe when if I was like a teenage kid when I did a lot of other stupid Shit and it came around and that was like a popular thing But by the time that became viral and everybody was talking about it I was already into my mid to late 20s. So I was already mature enough to know like this looks stupid It's supposed to be one of the most powerful Who's hallucinogenic substances ever and if you go on youtube, you know what it reminds me of is You ever seen someone who's done DMT. So we have yeah when you when someone does DMT Yeah, we did see that. It's very very similar that like the way they were it's a short It's a short weird trip that you see them go on and then they're they're kind of out of it And then they come back they come back to and then it's like but I mean Yeah, they went to like the other side of the universe and back. It was like it was crazy Like I had no there was no appeal at all for me. Were you afraid like am I gonna have to call like yeah Yeah, I was like are they gonna have like start seizing out or something like it like what's gonna happen because they were just like Groaning making like weird guttural noily I'm like are they possessed like what's happening here? It was crazy. No stupidest thing I did when I was a kid. There was a little trend of this for a while was you would Basically make yourself pass out. Did you guys remember that? Oh, yeah, that was the thing when your kids What is stupid? That's where you like cross your cross your arms over your throat and then someone pushes on you Yeah, you're like you're supposed to like squeeze it. Basically you're getting choked out You squeeze your carotid artery you pass out and then you wake up. You're like, oh what happened? Yeah, what a dumb thing that kids do I do remember doing that. So dangerous. Yeah, I mean, that's what it is though It's a kid. I mean There's something about us at that age that you're drawn to these weird crazy Fear seeking things. I mean when I think about how I used to drive my car. We're like, oh, yeah I mean it's like you I think every that's why every parent probably freaks out when their kid is at that age To do it because instantly they remember how they I'm telling you dude has nothing to do with their own kid. It has everything to do with their Themselves and like, oh shit. I remember the stupid shit. I told you I tell you what dude You just you just be happy right now that your boy is as old as he is Because then when they start to become teenagers you start to lose your grip over them And then you know you remember you remember when you I remember when I was 15 16 and the ideas I had You know what I mean? Like I'm like, oh my gosh. Is this what I'm gonna have to like deal with? You know what I'm saying? Yeah, that's the thing too and like like bringing up that story Like I didn't have my kids back that like I was like a completely different person and I still was like this is a bad idea You know those guys are doing like what's happening? Dude, I remember one time my cousins and I this one. We first got our driver's license We were doing we were pulling the handbrake and doing turns Drifting in neighborhoods. Yeah, you know what I mean? It could have been really bad Yeah, you know off-road all the time in this little crappy like Honda Civic Yeah, I remember not that long ago with a couple of dope friends driving over mediums In a suburban. That's different. Do you guys remember that? It's totally different Jumping curves. That was a rent a car Rent a car we had insurance All because I dared you that's what it was We were all in the same car I dare to drive over the medium. Okay Yeah Oh my god, that was fun though. Hey, I looked up um Our sponsor caldera. Did you guys know that they did some studies on some of the ingredients in the products? Oh, really? Yeah, so they're skincare products. I'm sold. I've been sold for a minute I got that's where I got my buddy for his birthday first 40th birthday. I got him a bunch of caldera The use serum it's it's totally not my buddy thing to do this and I'm like just trust me like wait a minute You bought your friend's skin I did I did he's 40. You know what I'm saying? We're getting older So I hope you're hopefully doesn't take it. I don't know what you're gonna talk about. How is it with wrinkles? So that okay, so I don't yeah exactly. I don't know what's out where Sal's going with this That's what it said. It said it reduced wrinkles in the style. Mm-hmm. Shit. Yeah, we're getting old and we're up And we're up in Tahoe where your dry skin and stuff like that like you can feel it like Right away. I told him I said listen. I said hang here. I know I know this is not our thing to do like face serum I said just just Go in the mirror. I told him I said go in the mirror. Go look at your face right now Look at your wrinkles. Look at your dry skin And then I and then I said give him I gave him a couple drops I had him rub his face and then look at you could see the difference right away Yeah, I instantly I mean so right away you were like Mark crow's feet. Yeah, exactly. Look at my skin No, some of the some of the ingredients in there are a natural anti-inflammatory Of course moisturizing So you put all that on your skin and you're gonna have better but it's got studies It's got studies supported. So I think they're a great product and your friend likes it Well, we'll see. I just this was literally this weekend. So it's 40th and I got him some for I mean I got him other things too, but I mean I thought that I had to tell him I said listen This is a very nice bottle of like face serum So don't just like use it once and then throw it to the side because I'll take it back rub it on his face for him No, I did not rub it on his face for him Yeah, but like you find yourself paying more attention to these types of things that are like going to keep your youth and all that It's like it's interesting. It's like, oh, okay. I guess this is where you start recognizing Well as a as a man too was very taboo just a decade or two ago Like you just don't it wouldn't be a thing where a guy would like use face serum No, but like well you were getting your toenails done. So you're you're on it. That's why I'm okay with it That's why you know I'm saying make fun of me. I don't give a shit. You know, it's like yeah, I look good Yeah, it's exactly. So I don't think you can give a shit That's where I'm okay using it. You know, that's why Justin still struggles with it over there He probably needs it the most ashy. Yeah That's why would you have your dog here? Your dog's licking his legs. Yeah, it's getting every time college. It's yeah Eating all my dead skin delicious First question is from darby jane What would you recommend for someone his who is going from tracking everything to eating intuitively? You know, this is actually a pretty tough transition So there's several transitions that you make when you're trying to get a hold of your nutrition, right? You go from Number one being pretty unaware of what's in food calories proteins Fats carbohydrates how it affects you. So the first step really is to start tracking, right? You're tracking You figure out macro goals. You figure out calorie goals And you start to eat according to those goals to accomplish body composition You know goals or just to feel a particular way. So that's a pretty tough transition right there, right? Going from just eating whatever to tracking and aiming for certain targets. Now the next tough transition is to go off of tracking because You don't want to track for the rest of your life. That's a very That can definitely develop into a poor relationship with food You're stressed about what you got to eat and how you're gonna hit your targets and neurotic It can become very neurotic. We see this a lot in the in the fitness and health space So long term ultimately the place you want to be is you want to be able to eat healthy But you also want to be relaxed about it, you know, you don't want it to be a stress where you're constantly aiming for Targets and hyper aware of every single thing that you you put in your mouth You want it to be more of a relaxed state. So that's what intuitive eating is So to go from tracking to intuitive is another hard transition I would argue it's a harder transition and it takes a little longer. So here's a couple strategies One start to pay attention to Body signals that have nothing to do with body fat percentage weight Or muscle so digestion skin Energy levels start to pay attention to mood shifts. I notice when I'm stressed I tend to aim for these kinds of foods when I eat these kinds of foods I feel better or I feel worse or I feel tired Start to pay attention to those kinds of things Start to make connections and then the next step is to slowly come off of tracking and and that looks like, you know Here's an easy example You track seven days a week hit targets now You're going to do it six days a week and you make one day intuitive And then when that gets comfortable because what'll end up happening is at first it'll look like an off day, right? This is intuitive and it turns into like you eat more or you go crazy or whatever Get to the point where that day feels comfortable Then add another day then add another day and eventually you're seven days a week eating intuitive It usually doesn't look linear It usually looks like you go one two three days and then find that you got to track again And then you go back and then back and forth But over time it'll it'll turn into where you're not tracking. Are you saying that? So so I have them pay attention to all those like, you know, your stool your hair your sleep your energy Before you stop tracking. Correct. Yeah So I want I mean, I want you to kind of start to make that connect because if if all you've been doing is is Measuring weighing and tracking calories and then your weight probably or looking at yourself in the mirror If that's all you've been doing for a really long time, it's really hard to make that Just that leap till now almost an intuitive with if you haven't yet made the connection to when you're eating this way When you're when you're hitting your targets How do you feel all in the other category? Yeah, you have to because otherwise it's your what ends up happening is You go from not tracking. This is what I've seen with people. They'll go from not tracking to Still kind of tracking so they'll go. Oh, this is intuitive But they're still eating the same way they did before or they're mentally keeping track of their macros Because at that point all they're paying attention to is body fat percentage my body weight Uh calories proteins fats and carbs So you have to start to make all those other connections because that's what it's about Well, isn't the the difficulty is that you're putting all of the responsibility on what's written out in terms of like I know that my schedule is this and so now like they're mindlessly sort of just taking that and then going and finding the food And applying it into the formula So wouldn't it to be beneficial to try and mimic exactly what they've been doing for a while? But not, you know, looking at their sheet and weighing and measuring. I also think that it's so I think the people that so obviously anybody who's been tracking and hitting their targets really well They can give you a generic response of oh, I of course I feel better Of course you do because you're probably eating in either a maintenance or a calorie deficit You're getting enough adequate protein But it's got to be even further than that like you have to like start to pick apart like days that you have Oh, like this day I had, you know a bunch more fiber and this is what happened or this day I had, you know less protein and I noticed my digestion was better. It's not Oh, I when I hit my targets macronutrients, I feel great. I sleep good. I have my everything feels good So then I'm trying to hit that again You're still not really Learning how to look at what's in the day and how each those of those decisions are affecting all the things We're talking about you have to start to unpack that first in my opinion Totally it can't be as generic as when I'm hitting all my my targets. I feel great You know like this just general umbrella of like I feel good Totally because intuitive eating involves sometimes eating foods that are not on the menu eating foods that might be physiologically unhealthy like cake or cookies or pizza But the intuitive aspect is I'm with my friends. I'm enjoying myself. We're connecting right now It doesn't feel like a cheat day because it's all one diet So you have to connect all those signals. You can't just go into it with you know proteins fats carbs calories, right? General feeling good. You have to kind of understand and it's it is a slow process. Look, it's it's okay. Here's a good comparison It's like you're learning how to dance And when you first learn how to dance you're counting your steps One and two and then step back and three you have to keep track You have to keep count and keep track and keep count But you can't always dance that way, right? You'll never really be a good dancer If you're always counting your steps That's the equivalent of counting your macros and hitting your macros at some point You just dance to the music and it becomes freestyle and you enjoy it And then you can move with your partner and then the music can change a little bit And then you can move with the music and that's what intuitive eating feels like and now you also got to be patient because If you're like most people You've never uh really ate in a way that uh paid attention to other than things other than what tastes good And what do I crave that's how most people make their decisions So it's not like you've been eating that way for 20 years and all of a sudden I'm going to track and eat intuitively It's going to take me three months This is a process that takes a little bit of time It takes practice and you'll probably have to revisit tracking on and off Throughout this process over and over again. Yeah, because every time you're you're tweaking it every time, right? So like part of the transition looks like like I was alluding to with the protein like Oh, uh, and let's say for my so my body like roughly 200 grams of protein is ideal for me like right around there, right? So, um, I notice because I've gone back to tracking, right? I've I've pushed as low as 130 grams or lower Okay in protein and then I've had days where I've pushed beyond 250 grams and I noticed a dramatic difference when I'm below 130 Consistently, I'm just not building muscle. In fact, I feel like I'm almost losing some muscle if I consistently hit under 130 like day after day after day When I pushed beyond 250 consistently day after day after day I noticed it might it's a little bit harder for my body to digest And so there's this kind of sweet spot of where I want to land So I've had to go back and track to kind of know what that feels like What does it day? What is a day a high day of like lots of protein look like for me? What's a low day and then the same thing goes for fiber Uh, what what happens when I'm like under 20 grams of fiber for the day I can tell that my stool is off what I can tell when I'm between 30 and 80 My stool is perfect when I go beyond 80 I notice that my stool is loose and it's like weird right so like and you have to go back to tracking Each one of those things to kind of get a feel of it and then you're going What does that look like on a plate and in three or four meals through the day? so there's a Intuitive eating is a long process and I know we've talked about it. It's the it's the pentacle. It's the ultimate goal It's just like Programming and training. I don't even think it's a goal. I think Because you don't get there. It's like saying my goal is to it's like when people say that's a good point Because I still go back and track all the time. That's what I mean. It's like saying Oh, um, you know after I get in shape, you know, you'd have clients say this Well, after I build muscle and get lean then I then what happens if I stop working out Well, you just go back to what you keep working out. Yeah where you were before so really If I could define intuitive eating it's this It's eating in a way that is healthy generally healthy in many many different ways both emotionally physically psychologically That is also Relaxed it's not stressing you out because when you get stuck in the counting of calories and macros It starts to become a stress. It starts to become unhealthy You could have perfect eating and it's still be unhealthy eating because you're obsessed with it Well, that's what I would notice a lot of times is is it's the by all means necessary sort of approach where they you know This keeps my weight at this amount and and this is where I need to stand It's like a this hysteria over that versus really paying attention to what foods are benefiting you the most What's helping your digestion, you know, what may be inflammatory that you're just masking over because like by all means necessary I need to stay here. Uh, so just kind of like paying more attention to all those signs Next question is from Nicholas Costa 35 17 The leg extension machine is often demonized, but why does it exist if it's not good? It's been demonized Yeah, well, okay So number one i'm gonna just for people with bad knees maybe yes the number one selling piece of selling exercise equipment in the world so the the top selling Workout equipment ever was a thymaster. Okay, this was a Thing you put between your legs spring spring that you squeeze together And lots so that so that's number one. So just because something exists Doesn't necessarily mean it's got tons of value now the leg extensions got way more value than a thymaster to be fair It's just there's a lot of exercises that are better And the back half of my career as a personal trainer. I rarely used Rarely use the leg extension. I used it in the beginning Because it was a quad isolate. It was the only quad isolating exercise I knew and I thought oh, this is something you have to do or finish your workout with Towards the back half I never use a leg extension machine with anybody because it just doesn't have as much value as lots of other Exercise, but that doesn't mean it has no value, right? Yeah And I and I found like rarely did I have a client that like had a hard time Connecting to their quads and that being you know something that I was more focused on posterior chain type of Of machines or something that could help connect a little bit better to you know glutes hamstrings like quads were were pretty much Involved with with a lot of and a lot of times I was trying to get the quads not to be so dominant. So Yeah, I'd I mean I would use it in terms of like just adding it in as an accessory tool to if I needed some Isolation work for the quads, but really there was so many more like Exercises lunges and things I could add that had way more value Well, you we have to remember that the introduction of machines was for rehabilitation first And the leg extension has tremendous value for rehabilitation I mean anybody who's tore their aclms any sort of knee surgery That is a staple exercise that every pt is going to do with you You normally start with just your leg of your weight or the weight of your leg On the edge of a bench and then they end up putting like ankle weights on your on your ankle Then you do leg extension and then eventually you progress to a machine that has a little bit of resistance It's one of the best ways for you to and then if you uh You know so you don't have to add a bunch of weight We now we can use things like blood occlusion on a leg extension machine and you can get you know some great You know You can get some great benefits from not allowing your your quad to atrophy as much because of your knee and then start to build the muscle back before Risking a lot with like a squat or something that's or a lunge Which for somebody who just tore a ligament in their knee is dangerous you know somebody who just three months out of acl mcl type of surgery and You know they were to go squat or you know lunge that could be really dangerous But somebody who's sitting in a fixed position in a leg extension machine with their you know quad tied off for blood occlusion I mean gets tremendous benefits for building muscle and low risk on their knees So the machine has tremendous value and that and that really is the was the main purpose for it now It was so good for that that there's also benefits for hypertrophy and building muscle But when you look at it from the lens of like a trainer like we all look at it The the way that you're targeting the quads I can do that with lots of other sissy squats I think are 10 times better right because you you have to have good hip mobility You have to have good hip extension and being able to activate your glutes in a movement like that You have to have good ankle mobility and control good stability And then you also target the quads incredibly in an exercise like a sissy squat So as as a trainer we always look at things like you know if this client is healthy They didn't just they didn't just tear their knee I can I can have them do a movement that gets all the same benefits as a leg extension and A lot more so i'm going to do that as a trainer But it doesn't mean that those things don't have some value for example if i'm Really trying to target the quads. I might use the leg extension to pre exhaust before I go into like a squat There's a great use of that tool so when you look at when you start to look at the landscape of a gym And you're looking at all the machines first of all one remember that was the main purpose of why they originally were created Was for that purpose putting you in a fixed position To keep the rest of the body very stable so you can isolate a part of the body Really the most benefits to that is if you were the rest of some of your body It was injured somewhere and you need to be keep it stable and you don't want to risk hurting it And so that was the main introduction of it So you first have to look at it like that And then as a trainer when I look at every machine I know that I can emulate and get the same benefits with free weight And with that I that it's which is more functional to the average person So we'll always i'm always going to lean towards other exercises unless That tool makes sense To use and it makes sense when there's an injury it makes sense if i'm using it for pre exhaust or If I have something very specific i'm trying to do or I want to isolate Otherwise most clients i'm not trying to do that You know the only other exception is a bodybuilder is somebody who you know I'm trying to isolate a part of their body because they're underdeveloped They were judged on stage and the and the judge goes You know, hey you got great glutes and hamstrings which are quads are weak Which by the way is rarely ever the case, but if that's the case, okay Let's do exercises where I can really hone in on just the quads. Okay, then it has some value But for the average person who's trying to just be healthy build muscle burn body fat It's it's an exercise or a machine that I'm not going to use that much because I can do other things that do get the same thing Accomplish plus way more benefits with it Next question is from for Levesi Claudio when trying to increase my squat should I focus more on intensity or volume Well, okay if your if your goal is to get stronger first off intensity volume and frequency are all important So intensity is how hard you you train Volume is the amount of sets and reps you do so the total amount of volume And then frequency is how often throughout the week that you actually do an exercise They're all connected and they all should move based off of which one you're moving They are but if you had to go either or and you're looking for strength gains Volume and frequency are probably the more important ones. Um, you're gonna get more And you can see this with olympic lifters even power lifters who lift some of the heaviest weight in squats They squat frequently. They don't go once or twice a week at max intensity They're squatting a lot of times per week, especially olympic lifters are doing it often often often And they're getting really really good at the movement they're getting their cns to fire well And it just gets them really strong. I remember years ago. There was this all in the body building or muscle building forums There was this thing that was making its rounds was causing a lot of you know, a lot of discussion It was this squat every day program I don't know if you guys remember this but it became a thing where It was this challenge for the next I don't remember what it was 30 or 60 days You squat every single day. Yeah, and what they did was it's going on right? It just happened squat tober That's why this is a question. This is going. Oh, I think that's popular right now Yeah, and so the way they did it was they would tell people to modify the intensity So you squatted every day, but you didn't squat max out every single day And people were coming back and saying things like I added 30 pounds to my squad I added 40 pounds to my squad I've never had a squat go up as high as it did as when I did that I experienced this if I want an exercise Single exercise to go through the roof. I just do it often. I modify the intensity. I'm not going to go far at all Better at the exercise. It's just like practice and every time we try to kind of bring this back to like If you're practicing for a sport and you're trying to get better at a skill you do it very often And if you can do it often without a lot of intensity It helps the body to really recognize that movement and get more effective At the recruitment process to that So now you're stronger in it and you're moving better in it and the technique gets better with it as well So there's a lot of factors to that with frequency. That's a benefit The intensity is something that you do want to challenge yourself with so but it's I would say that You know, that's one of those cards You don't want to introduce like as as much as the frequency. It's it's like nitrous for your car Yeah, so volume and your frequency is like learning how to steer and how often you drive So how often you steer and how often you drive is the volume and the intensity is throwing nitrous on it Until you've practiced and you've driven lots of corners and you've been doing it day after day after day after day Do I then want to apply the nitrous into the into the equation? It just it doesn't make sense and it's it's riskier If you're still learning how to steer the car You've only driven it a handful of times and you're also throwing nitrous on it Your likelihood of you spinning out and crashing is much higher So get really really good at driving and practicing doing all that before you throw that in there because it's probably The most abused thing that I see in our space and a lot of that is because we live in this instagram bubble where You know, even olympic lifters like you guys alluded to that But you know the wrong problem with even power lifters and they don't ever video their practice You don't see you don't see some of our good friends who are some of the the best in power lifting and olympic lifting They're not showing when they're moving 135 for 10 reps for, you know, five of their workouts They're showing pr stuff. They're showing their the stuff when they're pushing because that's what's cool That's what gets likes as we get shared But a lot of people don't know that a lot of people don't realize that those guys aren't lifting like that Very often at all they're doing it for instagram and then that's it the rest of the time that you don't see They're training the other way They are training how to steer and drive and be frequent about it all time before they throw the nitrous And I think also there's a little bit of confusion because People think building the most muscle is going to make the squat the best Some truth in that but not a lot of not total truth, right? Just getting better At a squat will make your squat go up. I mean, I remember lifting with competitive lifters They would tweak my form. I mean within the same workout They would tweak my form how I needed to squeeze where I needed to place my feet where I needed to drive or whatever And I would lift five to ten pounds more in the same workout I didn't build muscle in that same workout. It was just my technique was different So practically seeing the squat does that it also teaches your central nervous system to fire more effectively And then because you're lifting with better technique and then because your central nervous system is firing better The you do build more muscle. So that's it's that's what you should focus on. It's like a golf swing also It's like you an intensity is the power that you swing You want to get the mechanics down and the reps in of getting really good at it before you throw any sort of intensity into it Yeah, watch me golf. It's a And I'm saying that because I make the same mistake in that sport It's like and it's the same rules that apply to weight training. I should know better It's like and I know every time I get out there Oh, because you you want to it feels good to throw some intensity in there and muscle it Right the same thing that people approach workouts feels good to get that that sweat that burn to be so far There if you're smooth, that's right That technique is sound and so is squatting is the same way get the reps in increase the volume Continue to increase the frequency practice practice practice Hold off on the intensity save that for like when you really hone in the movement And then every once well throw the little bit of intensity in there. Don't over abuse it Next question is from sarah stone What are some good ways to deal with a type a personality and addictive behavior? I sometimes struggle to find balance in life and easily get caught in the all or nothing mentality Whether it be diet nutrition, etc. Oh, yeah, this is a tough all of our clients. Well, this is home for me It's me too. Me too. I I used to make a joke that that I'm like a light like there's to have two speeds Like it's I'm totally interested and obsessed or I don't care at all. Yeah, and it's a tough one to to to work with and juggle I think One strategy is to become obsessed with balance So it's like you it's like you're you're you're focusing this laser focus that you have on the thing that will help you become More balanced. So you're like, okay, I'm gonna focus on being balanced. I'm gonna focus on Doing things that help balance my me out So if I work out for example too hard all the time and that's my favorite thing to do I'm gonna start to obsess a little bit about yoga meditation Relaxation maybe just kind of start the ball Rolling a little bit because this can burn you out this type a personality Can burn you out can cause a lot of problems And it's gonna take uh some work because it sounds like you've already developed Maybe a your past winning strategy was to go all or nothing Well, I here's the thing is um and this one's really close to home for me It serves itself for many things. It doesn't for addiction and exercise Okay, so the all or nothing type a personality Served me a lot and like work, you know, I have the ability and I know it has for you too So I'm just and like the ability to Focus on one thing put your head down and grind at it You've probably had a lot of success But when you look at things that your body can become addicted to and then also exercise That doesn't work very well there and you have to understand it took me a long time to figure this out So with I'll address the addiction thing first. So I have the same personality Um, I then right I became obsessed with Always having control of of myself and never allowing something else to have control of me So whether it be caffeine marijuana any drug that you could think of that we allow Ourselves to take if I find myself Needing feeling like I need it or wanting it every single day for weeks on weeks I now like okay. This thing has control me. I don't have control of it And so then I become competitive with myself to be the one in control And so and you get better and better at that sometimes you're gonna you're gonna go overboard You're gonna allow yourself to do something drinking caffeine or whatever the thing may be and get addicted to it And so you'll have to backpedal off of it and it'll be this kind of ebb and flow thing for a while So that's the addictive the addictive behavior thing and then the the weightlifting thing I used to be like this where I was either on or off if I was on I was I was Measuring my food. I was dial eating. I was training five to seven days a week and like felt great And then when I was off I had this attitude of like well, why should I train if my diet was wack today? Like it's not worth it. It's not worth it, right? And that's not true It's totally different for me now like If I I'm far better off at least getting two or three days in training even if I haven't really dialed my diet And I mean when you're talking about overall health And then also the benefits of training training has so many other benefits other than just your weight gain and weight loss Exercise is so good for the brain. It's so good for your energy levels. So good for your sleep It's so good for my relationships with people like my productivity at work Like so it's not just about what I look like and when I'm dialed in food wise And that's how I used to measure it before it was all about, you know What I look like and I knew that if I wasn't eating correctly and I was training I really wasn't going to see progress in the way I looked very much and so then I was like, ah, fucking I'm off But when you actually start to value exercise for all the other benefits of it You start to look at this like all or nothing attitude totally different It's like oh, okay, maybe I didn't have a great week of eating But I trained three or four times therefore all these other maybe I didn't make progress in my fat loss or make progress in looking better But I did have better energy. I did have better sleep. I did have better sex I had all these other things that weightlifting bleeds into and so you have to kind of reframe the way you look at exercise Yeah, I think you just if this is your mentality you have to put that kind of intensity in barriers in checks and balances You have to really plan it out And that's something you have to assess this constantly. So you have to assess each day like What you've done for recovery what you've done Can I get more competitive with trying to challenge myself to get better sleep? And what does that look like? And and can I accomplish all this work in a in a smaller window? And that's something that I've really tried to to challenge myself Is to be able to like be more efficient and figure this out so that way I can open up more space So really the the competitiveness for me and that drive was now, you know focused more on like how much open space can I create? So I can, you know, put poor back into myself Yeah, now studies Show that there is a strategy that you can take that might help with this and that is to schedule Breaks or vacations So because type A people tend to things have to be scheduled and measured and I'm doing this. I'm doing that Book yourself a weekend or a week where you know, you're going to go on vacation and you're saying to yourself Okay, because I'm on vacation I know it's going to be okay To not exercise to be looser with my diet or to not focus on work I'm just going to relax or whatever and they find in studies that this helps build That into your life. So you start off with these scheduled breaks and then eventually start to make them more A part of your life, you know vacations for me where something I discovered Relatively recently they did that for me I'll take a vacation and I'd find that I was able to Unwind and disconnect a little bit then when I came back I felt much better and I started to value them differently So maybe try something like that out try maybe a workout break, you know, if you're obsessed with your workout Schedule a workout break and say, okay every five weeks or whatever every four weeks I'm going to take Four days off and not work out at all and maybe you need to sell it to yourself and say, you know It's going to help you get in better shape or whatever, but do it just take that take the break And I help it might help You reassess the situation and have a different perspective Look mind pump is recorded on video as well as audio. So come check us out on youtube mind pump podcast You can also find us all on instagram You can find dug the producer at mind pump dug justin at mind pump justin me at mind pump salin adam at mind pump adam Hey guys. I'm sorry. I was late this morning. Oh, yeah. What were you doing? Um, I was trying to trigger labor Oh, yeah, exactly. We're waiting a sex. Yeah, I don't know man. It's kind of you. It's like I'm I'm conflicted about it and I feel used. Oh, yeah, but it's sex, right, you know what I mean? Yeah But uh, we're waiting, dude