 Here's an easy way to control your appetite, your energy, and to improve behaviors that lead to healthier eating. Here's an easy tip. Start your day off with a high protein, high fiber meal, both of which have been shown to control satiety for the entire day. In other words, you eat a breakfast that has a good amount of protein and a good amount of fiber, regardless of what you eat later on, you're less likely to have cravings and you're less likely to overeat. So this one simple tip alone can actually make a profound difference. Doug, will you look up for me for male and female average, you know, minimum fiber intake? I want to say, you know, 25 to 25 to 35 grams. Somewhere in that range is like the bare minimum. 25 to 30. Oh, look at that. Yeah. Oh, I'm still in the round. Still exactly that amount. You know that fiber? Well, you know, I like, I love this tip, Sal, because, and people have been listening to the show for a long time, I've heard us talk about, you know, one of the strategies that we use when we are dealing with a weight loss client, ironically, when we get somebody who is trying to lose 50 to 100 pounds, the first thing that we do is actually add to their diet, which seems like, that seems weird. Why would you do that? You're supposed to take away. Right, you're supposed to take away. And what, what I found is like, it's, I'm adding things like fiber, like protein, like healthy fats, because water, yeah, water, like when I assess someone's diet, there's so much that they're, they're missing. And instead of telling them they can't have something and, and restricting them and playing that psychological game with them, I like to add something. And fiber is, I would say my, my top five things that I would adjust at the beginning. And the thing that I thought was always really interesting about this was, uh, and we talked a little bit about this with Kelly Starrett is how many people are so disconnected from how their food is affecting their digestion and their stool. And just people thought that, that that's how they poop all the time. Like it's constipated and like this, or don't shit for the whole day. I had an explosive day today. Yeah, right. And they just, they just chalk it up and have no idea or they don't, they just assume that it's, it's their genetics, I guess, or, you know, how their body operates or it's just the luck of the, the role of the dice. And it's like, no, you're like, you know, constantly under eating in fiber. Once we get that right, why? And they're like, Oh my God, I feel so much better. I would, I'll, I'll estimate that a good 70% of people who have issues with constipation would be solved by simply eating, um, adequate amount of fiber and drinking enough water. Literally those two simple things right there. And, and now why, why do you want to be regular? Well, when you store your stool for longer than you should not full of shit. Yeah, that's right right there. Uh, but no, you, you're like, you can cause buildup of things like estrogen. One of the ways your body gets rid of estrogen, both men and women is through the stool causes inflammation, discomfort, then all of that affects your behaviors, right? It can make you feel irritable, uh, low energy, which then can often times, especially in modern society leads to, um, reaching for food as a comfort. And if you think about people who are obese, it's not because they're hungry all the time, it's because they have cravings and cravings come from trying to make yourself feel better, um, through eating food. So if you feel good, you tend to eat, uh, in a more healthy way. Um, when you feel bad, you tend to eat, you know, worse off. This is why after a day of drinking is when people like the day after when you have a hangover, you tend to want to eat garbage. Or if you have poor sleep, you tend to want to eat garbage. But it's, it's funny what you say, Adam, because it took us a long time to figure that out. Like we're literally giving people the cheat code right now. Took me 10 years to figure that out. Yeah. Is I would tell people to hit the protein targets, hit the fiber type targets, drink more water, which is adding. And then they would all lose weight. Right. Why? Because they ate less satiating. They were more satiated, better behaviors. And also too, I mean, who likes walking around with the standard gut, you know, like a lot of times too, like, I mean, there's bloat factor and all that, but like, you just don't have that perception of yourself in a positive light. And so it's like, you just kind of get into that posture where, you know, everything is sort of like down. And so it's like, you're not bringing good energy into, into your workouts, into like your activities going forward. So it's like all this stuff sort of, it's, it's, it's like one big loop you're in. Yeah. The data, by the way, on fiber is pretty damn good. And lots of people actually think or have tried to make the argument that fiber should be considered an essential macronutrient. Now I know the argument against that, because I guess you could survive without fiber, but the, but the reason why there's an argument saying that it should be considered essential is because there's so much data that shows it's health benefits. Now there are people on the other side of spectrum, like the carnivore diet type people that say, oh, it's not essential or whatever. People who tend to respond really well to eliminating plants out of their diet have underlying autoimmune issues and the plants tend to trigger those. If you're in that category, that's different. Like if you're eating something that's triggering autoimmune issue, then that you need to focus on that first. But the vast majority of people, and again, the data is pretty damn good on this. I would also still challenge that too, by the way. I would, I would, and what I mean by that is that I would, I would challenge the person who feels that way about their, their issues with not eating vegetables and they're on the carnivore diet for autoimmune issues and finding vegetables that actually still agree with you, that there's probably still some out there and like, there's probably a couple major offenders that do that. And so eliminating that. Working your way back. Yes, I love, and then, so my argument would be that I bet you if you actually worked your way back to adding things like fruits and the vegetables that don't disagree with you, that you would actually feel even better than what you do on just being on the carnivore diet, that would be my argument. Well, I'll say this, that the, the true percentage of people that really do need to eat that way to improve their health is a small percentage. The rest of them are simply not doing what you're saying, where they actually try to reintroduce and figure out what the real offenders are. There is a small percentage though, like McKayla Peterson's a good example, like severe autoimmune issues. And she's very diligent. She's very in tune with what's going on. And I know I've known a couple of people like this. By the way, many times in those scenarios, not always, but many times in those scenarios, there's an underlying reason as to why foods are so triggering, why so many foods are so triggering. And when you solve that underlying issue, it's not a problem. Now, for the vast, vast, vast majority of people, the data is pretty damn clear that fiber has lots of health benefits. It's also up there with things that provide or produce satiety. Protein being at the top, fiber being pretty damn close. So if you start your day off with protein and fiber, then what you find is better eating habits throughout the day. And this, this is, it doesn't matter what you eat for the rest of the day. If you start with protein and fiber, you're going to do better off than if you had not. So it's a great way to start the day. Well, don't you think too, like even people that initially go into veganism, like they, it's the fiber that probably makes the most impact in terms of like what's been deficient in the diet. It is a lot of times. And 100% like the opposite of that being carnivore, it's like, you don't have something that's triggering your autoimmune response, you know, so aggressively. And so it's like, it's funny because we get trapped there. Like this is, this is it. I'm an evangelist. This is my thing. Uh, when in fact it's just highlighting something that was a deficiency. Now there's the, the big barrier to what we just said, you know, start your day off with, uh, high protein and fiber. The barrier for most people, this is for all day, but especially in the morning is time. It's always time. Oh my God. That's why the move is the creatures have it, dude. That's the creatures have an oatmeal with a, and you can even add, add a half a cup or a cup of blueberries in there too. So that'll boost it even more. Yeah. Cause it's got one cup of nitro cold brew cause one serving, let me see if I pull up the mat, if I pull up the macros of it, uh, on what, on, uh, creatures. Yeah. So I think Andrew sent, Oh, here we go. I got it. So one packet of this oatmeal has 30 grams of protein and nine grams of fiber. So you're getting one third of your fiber for the day and, and a nice shot of protein for the day. Yeah. And it's got adequate carbohydrates. So you get the fuel, it's got some fat in there, some healthy fats and it's fast cause I know that's an issue. People like, Oh my God. Okay. Protein fiber. I got to cook. I got to prep. I got to make sure I have that's an extra like 20 minutes in the morning. I got to get the kids ready or whatever. It's like 90 more and I throw some microwave, add water, milk, macadamia, nut milk, almond milk. And then boom, you get that. And really it's about, um, how it affects the rest of your day. It makes a huge difference when it comes to satiety that, um, this, again, this was like, uh, this was like a game changer for me. I would tell clients to hit these targets and start their day off this way. And then what I did, and this took me a long time to pay attention to, because I was so like, I'd be so focused on just like specifics. Then later on, I took these kind of broader view. Like, wow, when we start the day this way, the trend tends to look like this, like, wait a minute, I wonder if this is what's causing it. And then I experiment with my clients. Hey, start your day off with this, start your day off with that. And then I'd see like patterns and man, you start off with protein and fiber, like the rest of the day would always look better than had they not. So it's one of those things for like three years. That was my blood sugar, everything. Yep. Staple meal, all the oatmeal, the oatmeal with protein was, this was before creatures of habit, right? You make your own. That was it. I mean, every, every day. What would you, you'd add berries. You'd have to add your nuts and seeds. Yeah. So I would do, I would do my go-to was strawberry, walnuts, um, and then the scoop of whey in, in like your steel cut oats or whatever. And that was the, that was the breakfast. I did that every day. I did that for a while as well. I'd mix up like, you know, some banana and blueberry in there every once in a while, just to get a change. And I could use like flaxseed or chia seeds in there. So have you tried making oatmeal cookies with the creatures of habit yet? I have not. Okay. I want to try that. Yeah. I want to try that because I just thought of that right now. Protein cookies. Protein cookies. That sounds actually perfect. It does. I want. Okay. So no, anytime you try and I don't know how to make cookies by the way. So what else would we add? Maybe some almond flour. Yeah. I'm not sure. Eggs, almond flour, some butter, some salt. There's already salt. Maybe a little. What would you think is the, the potential challenge? Cause a lot of times with the healthy foods, it like either doesn't rise, rise. Well, you put some baking powder or something in there as well. Okay. I mean, I don't make cookies either, but. You know more about cooking than we do. I know. That's, that's my thought. You throw in a little bit of. Pull up a, pull up an oatmeal cookie, just a traditional oatmeal cookie recipe. Cause I want to see. And see if you can just straight pull out the. Yes. I would. Pull out the oats in there. Again, I don't know what the hell I'm talking about right now, but I'm thinking of peanut butter oatmeal cookies. This is a challenge you're going to put out there. If you send us cookies. Who can send us the best creatures of habit cookie recipe? Oh, I like that. Actually, I tell you what. I actually like that. I tell you what. I give her flavors who comes up with the most creative. Whoever comes, we'll give you a shout out on the show. I tell you what. Yeah. Come up with the best flavor of oatmeal. Now, how are we going to judge this? I think they have to send the cookies. Yeah. Oh, absolutely. You can't wait unless I get to taste it. Ingredients and taste. So what are they going to do? Who are they going to email? How are they going to get this set happening? Send it to our house or send it to over here. Send it to the studio. Yeah, well, yeah. If we want to give out the address because we're going to put you out of shit. I don't know. We have our P.O. box. You just send it to that. You don't send it to actual. All right. That'll be in the show notes then. Yeah. What's up, everybody? Here's the giveaway for today. One of you will win free access to Maps Strong. But this is what you have to do to potentially win. Leave a comment below this video in the first 24 hours that it's posted here on YouTube. Also subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section that you got free access to Maps Strong. Now we're also running a promotion on some of our best workout programs for those of you that are limited on time, space, and workout equipment. It's called the Time Crunch Bundle, and it's discounted heavily. Here's what's included. Maps 15 minutes, Maps Anywhere, Maps Prime, and the e-book eat for performance. All of them together in this bundle, only $99.99. It's only happening this month. So if you're interested, just click on the link at the top of the description below this video. All right. Here comes the show. Oh, there you go. All right. Speaking of delicious things and cookies and cakes and stuff like that, Justin, you have been dethroned as the cake master. What? Bro, Kyle is a minotaur. Kyle is a minotaur, bro. Half of Kyle is two of Justin's. Yeah, I concede. I mean, honestly, I was actually watching the other day. Did you have any ass envy when we first hired him? Just a little bit? Here's the thing, I never thought of any of that. I remember growing through all these sports. So in high school, one of my friends, Augie, he was the best athlete, the most explosive athlete. And he had the biggest ass out of everybody. And I just recognized that. It was just one of those things, it was an association thing. So yeah, bro, it's got to be all centered around the cakes. It has to be a commonality thing. So it's funny because we start working together and all this, and then you can't make a fun of me for the ass thing. And I'm just like, what are you talking about? And then we associated that with myself. And then here, I'm like, dude, walking around, like looking, I'm like, Kyle's got some girth to that place. Yeah, that thing is robust. Yeah, so he comes in in the morning. He's gonna be blushing editing. So he comes in the morning. I mean, he's the kid's young. He's fucking, he's a beast. But he came in this morning and he's always here. He'll get here before us. He does a cold dip, does his workout. Then he usually balances. I come in and then he'll come in. He'll do some editing. And every once in a while, I'll talk to him a little bit. And I asked him, I'm like, hey, are you trying MAPS metabolic advanced? He goes, yeah, dude, I'm on week two. So I'm like, oh, cause he follows our program. So I'm like, give me some feedback. And he goes, I'm so glad you guys talked about on one of our previous episodes about going to failure and how at a certain point, it's better to slow down the reps so that you don't get into that risk, that high risk factor with heavy weight. Cause he was squatting to failure and he had to drop the weight because he's strong as shit. The kid will squat four plates. So he's like, that's what he did. He slowed down his reps. So he could fail within the rep range without having to add more weight. Okay. So you know what originally brought this up though was this video. So this video kind of circulating of this guy that he was like running like a 40 times. Oh, yeah. Oh, I see it. The other big ass. Huge ass. From the front. But it looked like an Instagram model. It looks fake. It wasn't like, like a dude that's gone viral. He's like jacked. I forget his name. I saw this thing. There was other videos with him but it was just like, is this real? Like, it's one of those things I gotta know now. Okay. So here, this is true. You know who he's talking about, Andrew? No. Oh, you haven't seen that guy? White guy. And he's always running in like khaki shorts. Everybody tags me on his stuff. Yeah. So sick of it. Stop tagging me on this guy. Is that guy, and then the cheerleader guy that like starts like dancing with all the cheerleaders like randomly like, this is you. I'm like, no, it's not me. Yeah. He ran like, they did the combine and he did like the 40 yard dash and they compared him to like all these other really fast. Was he fast? He was like moving. I mean, he's quick. Like four nine or something like that. Like it was, it was pretty fast. I don't even know what is considered fast. Yeah. I mean, I ran like a four eight five which was as fast as possible. There he is. Oh my God, bro. Wow. Look at that thing. What is that? That's not real. I think it is. I think it actually, I don't know, dude. I mean, he looks like he's just dumped. He's got a diaper. Oh my God, bro. I mean, either that or he like makes the effort to stuff his pants. No, I mean, he's no dude would do that. There's tons of video of him. And I mean, he's owning it. He's wearing those short shorts and it's like, come on, dude. Bro, hey, so this is true now. This is true fact. You guys know this, Justin, I'm sure you know this. You've kind of actually commented on it. One commonality you could tell with people who are, who can perform like athletes or just who are strong is strong hips. It just is glutes and back. Glutes and back usually is what a commonality you'll see with athletes who can kick ass. Real strong glutes, bleaks. Yeah, bleaks too. They're like the most functional muscles. When you go back now, when you analyze humans as primates, one of the big things that differentiates us from other primates is that we walk upright and we can run upright. And we have massive ass muscles compared to other primates. So even gorillas, gorillas are huge muscular animals. They have these tiny little butts. And the reason why we have such big asses is because we walk upright and we run. They're functional muscles for what humans do. So it's like, it's a very important muscle. And this is also why, one of the reasons why both men and women are attracted to well-developed glutes. Even women, girls don't comment on it, but when they actually break it down, women will say a man with a nice strong butt. That's never like their go-to until it's obvious to them. They're like, oh, you know, and then they'll point it out. I feel like it is. They just don't say it out loud a lot because there's just not a lot of dudes with ass. So it's just like... Probably true. Yeah, I feel like it's like one of those things that like every chick wants it, but it's like, you know... A lot of flat-ass dudes out there. Yeah, there's just a lot of flat-ass dudes in there. Snap your game off sometimes, you know what I'm saying? He makes good money. Get on Kyle's level. He's got pretty face. He's got good arms, you know what I'm saying? No ass though. Yeah, the other body part is hands. Hands, strong hands is what women will typically market. But those are the most functional things, right? Glutes and hands, that means you can... The good part is they can really develop them because of what a role they play in all the exercises we talk about. You talk about squatting and deadlifting. I mean, you build... You're just running in power and all that stuff. I mean, I had no ass as a kid. I was like... You used to have to wear a belt because my shit would just fall off my body. Well, that's why you're a swimmer, bro. That's the one sport where having a big ass is a problem. You don't want a big ass. Yeah, no, it was not... Were you the kid too that would wear a shirt underneath the tank for basketball? Oh, yeah, totally. The jersey. Yeah, totally. Bro, that's a skinny kid. I'm a skinny kid too. Can I still wear three T-shirts, dude? I still. Come on, bro. I don't fucking jack still fucking wear three shirts. I wear beater every season. Hey, I wear two shirts. No, I do. Two shirts and a white beater. That's three shirts. Hey, the beater is not actually... Not because of being a shirt. The beater does not count as a shirt. It's a part of me. Yeah. This is a cultural thing. Basically tattooed on you. No, no, this is a cultural thing. Do you know how long it took me? Keep selling yourself. Do you know how long it took me to not wear a gold chain and to not wear speedo underwear? You know what, listen. It took me to adulthood. Can I grow up that way? Listen, you talk about your excuse for wife beaters, like listen to Justin talk about his cheese issue. You guys are the same. You both are so much denial of it. Yeah, it's bro. There's nothing wrong with cheese, dude. Hey, you take away your ice cream. Take that back. I've been no denial. You hit me where it hurts. I've been no denial of that. I've been no denial. I'll eat you and your son. I've been no denial. How many times do you have ice cream last week? No, I'm not in last week. But a week before or two weeks before that. I like four times. I've had ice cream three nights this week. Not dairy. I can't have dairy. I get the stupid. So no, we ordered from Baskin Robbins. It's so funny too. I won't buy. That's rich ice cream. Listen, I won't buy ice cream but I'll frickin' door-dash $50 worth of three scoops of ice cream. So I did this three nights this week but Baskin Robbins has one flavor that doesn't have dairy. So I ended up getting daiquiri ice every time. So I'm like, daiquiri ice for me. What do you guys want? Still, still. I don't know why. I want to send the company that I found over in, when I lived out in Montere that I'll send to you that is all natural that I used to agree with me more than any other ice cream. So I'll send it to you. I should try it. Is gelato, is that dairy-based? Yeah. They only give it really, it's honey. They use to sweeten it. That's what makes gelato difference of it. Yeah, that's the main. That's also how it's churned. Yeah, how it's churned. But what's in it, what makes gelato so different from ice cream is the honey. Have you been to Italy, right? No, not Italy. Not Italy? No. Have you been to Italy? No. I've been to Paris. I've always wanted to. So Italy, they take gelato and it's like an art form. So if you go to these places, like ice cream places here or not, it's like little kids and it's not like a place that everybody goes with. In Italy, they are like really nice and you look under the glass and there's like fruit on it. And it's like an art. They make it a big deal on how they present it. It was like that in Paris. In Crete. It was like that too. Yeah, it was like that. And it's like, and this is the thing you do at night at like midnight, summertime. Everybody goes out at midnight and gets ice cream. That was the first time I had experienced an affogato too. I'll never forget that. They serve it in like, I got this, you know, big old, it was a cup of coffee like this big and then just a giant scoop. Did you eat the crepes over there? I did. Oh, when they make it on the little flat thing with the wooden, whatever that thing is. A little, I like, you know, I like lighter sweet stuff. I mean, even my ice cream, I don't like, like Baskin Robbins is too rich for me. Yeah, I like stuff that's on the lighter sweet side. Well, I don't know. I'm a cheap candy person, so more for the better. Swedish fish. I ordered in circus peanuts. So my son is into Toy Story right now. So he's like watching Toy Story loves it. He likes, I don't know. It's so funny the cycle's about to show us, right? I know. You know how old the animation looks now? It sucks. I was looking at him like, man, it's like groundbreaking back in the day. Groundbreaking, but anyway, I bought two, I don't know, I think I told you guys these two little Pez containers because I found Woody and Buzz Lightyear, a little Pez. But it came with Pez candy. And Pez candy's gotta be the cheapest candy of all time. Who do you think ate the hell out of it? This guy right here. Did any of you ever watch that documentary I told you to watch? Yeah, watch it. The Pez one. It was good, right? It was fascinating. It was really fascinating, right? I thought it was like one of those ones I didn't think I was gonna like as much as I did. My mind's blown that people are obsessing over Pez dispensers. I didn't know it was such a collectible thing. You know what that makes me realize when I see shit like that? People make millions of dollars off Pez and stuff like that. How lucky are we that we live in modern societies where we have provided and created world for ourselves where we could obsess over stupid shit like that and become rich? You know what I mean? It's not food. It's not shelter. It's not clothing and it's not innovation. It's toys. And there's so much wealth that some dude become a millionaire because there's enough people with enough expendable income to buy. Well what's hilarious about that to me is always like what Gary V kind of brings up if I don't have a job, there's always ways to make money just going around to like garage sales and finding these unique things like that. Like this guy just got into like, wow, this is gonna be a thing. And he was right. It's a thing and just collecting them and then turning that into its own business. It's just crazy to me. There's Ryan Panetta, who's a real estate kid that I follow. He got his big star. He was a professional baseball player for a small window, didn't get paid very much money. And so to supplement his income, what kicked him off was he would buy, or he would get couches. You know how people are always giving away couches on Craig? Come pick it up. You could have it. And he would go get these. He would go pick up either free ones or buy really cheap ones for $1,500. You could just sell them for a little more. Well then he would turn around and like get them cleaned really, really nice and then sell it for double, triple the price. Like just turn around and cleaning it and made big money. Easy. Easy. Wow. There's so many like little hustles like that. I had a buddy that, that's all he did was hustle Craigslist. He would scour Craigslist every day and find things where people are just trying to get rid of it. If they're willing to trade for something else. And he, I mean, and he stuck to things that he was like rims and car stuff that he was really into. And he would just, he would flip it, you know? And just make a few hundred bucks. You mean you do enough of those transactions in a day and you're making a hundred or something. And obviously the bigger the thing that he started getting into used cars too or somebody would have like a used car they sell for $2,000. He'd throw some sick rims on it and double the price of what the car would sell for just by putting some nice rims on it. Like just keep reinvesting and then you get something a little larger item you can sell for more money and you just keep compounding on that. Yeah. There's a, you know, it'd be really, it's crazy when you think about like what we're talking about right now with the Craigslist flipping and like all the social media businesses that exist. I mean, none of that was here. 20, 25 years ago. You know, think about how and how much money you think is being, you know, made between that and all the gig economy stuff, you know, just ways to make money. I don't know, man. You know, the kids don't want to get jobs like these two. I think they just get, they just don't need to. I was having this conversation on my oldest. I'm like, you need to get a job. He's like, why? Everything's paid for us. I said, oh. You're right. It was. You're right. Oh, we had a conversation. I'm comfortable. We had a conversation about it. Oh, how's that? Okay, let me hear. And so he's like, oh, well, I'm going to get a job, you know, whatever time he gave me the date. And I said, okay. And then something came up. He needed money for it. It's going on this trip for school or whatever. So I gave him money. I said, this is the last time I give you money because you said you're going to get a job after that. Then you're going to have to pay for yourself. So when does he turn 18? July. This July. Yeah. Okay. So, well, he's going to go off to college. So like I'm curious to like how you guys will potentially handle that when you have an 18 year old that, you know, maybe living with you, you know, like, do you, do you charge for rent? Do you charge for utility stuff? Do you have some sort of a deal as long as you're doing this, then we'll, we'll pay for that. Like, what's your guys' philosophy on having one of your kids potentially being in your home past 18 years old, how would you handle that? I include this since you have a teenager too. For me, it depends on what they're doing. Like if you're, if you're like high level education grinding and you're getting like, you're crushing, then there's a trade off. If you're not, then you got to pay buddy. Like you don't want to, you're going to go do this, you know, you're going to take school half ass and whatever, that's fine. You got to pay for certain things. So I think it's a trade off. So if he's going through college and, you know, maybe he even comes, maybe he goes in Nevada. So he's going to get a job over there for sure. Okay. And so he's going to, I'm obviously paying for school, paying for the dorm. And then there's a minimum amount of, like there's a food credit that he'll get with that. Anything beyond that, he's going to have to pay for himself. So I'm not paying for anything else. So he's going to get a job to cover whatever else or learn how to live very minimum, which I think there's something to learn off of that. Yeah, both are good things. See, when I was a kid or when we were kids, you wanted to connect with your friends or hang out. You had to make some money. You couldn't stay at home, get online and whatever. You had to go get a job. You had to go drive. Plus my parents couldn't buy me a car. They couldn't afford to get me anything. You couldn't take girls out on dates. You didn't have any money. No. Yeah. You had to go get a job. You had to get something. Yeah. I mean, I'm pretty similar in that thought process in terms of if my kids are going to school and they're diligent about learning and, you know, for me to place them in that environment initially, you know, cover the cost of the school, but like anything in excess to that in terms of like, you know, going out to restaurants, hanging out with their friends, like their car and all of that. Like they're gonna have to figure that out, you know. Otherwise it's you're on campus and you're stuck on campus. Like as far as I'm concerned, like I had to figure my way out of that. And I actually like, here's the thing too, though it was a bit of a distraction because I'm like, I was so busy. I was between like football and then having, working at a restaurant. And like I had zero time for interactions with friends. So I do feel like, you know, there's a bit of a trade there in terms of like if, you know, what are they actually trying to get out of this? Are they trying to build relationships on top of also doing school? Like, and then. So I think I'm gonna kind of put the pressure on them to figure that out as opposed to me sort of infusing that. But definitely in terms of like them going to school, like I'm gonna try my best to cover that. It's interesting you bring that up because this was something that I had to make this decision when I was a senior in high school. And you guys all know my love for basketball. And I didn't play my senior year, but I didn't play because I had a girlfriend and I wanted to take her on dates. And I wanted a car and one of these things. And so I sacrificed playing a sport. I absolutely love to be able to do those things because at that time in my life as a teenage boy, like that was starting to become a greater priority. You know, my girlfriend and go and be able to go out with my friends if they wanted to go out to lunch. Like I wasn't getting any money from my parents. And so in order to do those things, I'd have to do that like that. And I wonder, you know, would it have been better off? Or would I, like what I would have got out, like imagine like those three years of me working from high school into junior college and, you know, my first like real, real job, like that was a full-time work. The lessons that I learned doing that. And had I not done that and I got the luxury of maybe my parents paying for things. So I could, you know, play basketball. Would I, I might have been able to look back and go like, oh, I had more fun, you know, because I got to play basketball and hang out with my friends all the time. But then I would have really missed out on probably all the lessons that I learned. It's weird because there's always anomalies too. Like you have such a good attitude. I think you would have done well no matter what. And then we know kids that work for us. I don't know if I want to say their name, but that grew up with super wealthy families. But going out, doing startups, became becoming quite successful themselves. So they had everything provided, yet they still produced. Then I know lazy shits that either grew up poor or rich and they're just lazy and unproductive. Do you guys think that's more like just luck of the draw? Or do you think that is like, you know, you're bringing up and I think you could bring shout out their names, like Enzo and Jordi Hayes. Both are two kids that work for us. We got them as teenagers. Both grew up very privileged. Both like filthy rich. Like we have one of our kids who came to work first day as an intern and he rolls up in his Audi A6 and his Rolex watch. And he's like 17, 17 years old. But he didn't floss that. Like I found that out. Yeah, I found that out after months of him working for us, like looking down at his wrist one day going like, is that, is that a role that you're wearing? And then seeing his car and like, he didn't brag about it. He didn't talk about it. He had a crazy work ethic. Like, so do you, do you just think that that was built in him? Do you think that's, do you attribute that to his father and his mother? I think it's both. I think it's both. I think there's both. You think a little bit of it is just modeled and then also, yeah, it's his own initiative. I'm sure he's trying to prove himself on top that he can be successful. It's gotta be both. Cause the rich kids that I, the really, really rich kids that turn out shitty later on as adults that I grew up with that I saw, it was the parents who the mother and father both worked really hard. They made a lot of money because they worked both really hard and they were, they basically paid for other people to raise their kids because they just, they were constantly working. And they still, they love their parents, but and they had, and they had like, I don't think they regretted them or anything like that. But because of that, they had a different view of money. Like almost like they didn't even, they didn't want it cause they, they, they lacked that. Like many of them would have, their ambition was lower because they're like, I don't want to raise a kid and not spend any time with them. And so they had this, they had this thought of like, oh, if I chase those dreams like my parents did and try and make that much money, it's going to take away from my relationship. Family life is going to suffer. Yeah. So then they like set the bar lower, which, you know, so you have that example. And then you have like the Enzos who like, you know, who he was saying when he was like 17, I want to be a billionaire. Yeah, I guess the key is to raise him to have a good relationship with money, right? Cause you can have a scarcity, scarcity mindset and worship money and become wealthy, but also become depressed and anxious and unhappy or have a fear of money. I know a lot of people, I know someone in particular who grew up poor without much, but the money was so demonized that they thought that, oh, well, being wealthy is bad. It's evil and wealthy people are bad. And so it's better not to be. More problems, I still hear that. It was, you know, some people like I've hung out with and I'm like, it's a mindset. Yeah. So there's, it's not the money. Yeah. So there's a bad relationship with money. I think the move is to teach the kids delayed gratification, living well below your means and passive income and understanding that because those, like, you don't need to go be filthy rich, but understand those. And taking value and pride in doing a good job because you'll see kids who will do, like, a job that they feel is beneath them. Oh, it's just, you know, I'm just flipping burgers or whatever, like, no, no, you have pride. You do something, take pride in it and you do a good job. Whatever you're doing, own it. Yeah. So I think that's another important thing. Yeah, no, no. I 100% believe that for sure. I think that you choose to love these jobs. Like it's a choice that you make, not every job. I mean, every job I ever did, I had that attitude. It doesn't matter if I was shoveling shit and milking cows or was doing something amazing like this. Like I always framed it that way. Like, oh, I like this and found ways to have fun with it or be competitive with it because, I mean, you've got to do it. So like, why would you want to be negative about it? Because it just makes it that much worse, like that attitude. I guess something I took, you know, too, with kind of your management style, Adam, like even with my kids is like, I want to reward them when I see glimmers of things that I really want in them to, you know, foster and to have them like really pursue more. So like some of those things where they're like, they're trying to be a little entrepreneurial and like, oh, I'm going to come up with this idea and like they're trying to sell these little products to their friends. And like, so all I contribute towards that just a bit. So that way it kind of gets things going. Bro, what a great, a great point. And I agree. Like, so one of my all-time favorite books is One Minute Manager that you're referring to. And it completely shifted my philosophy around leadership and how I manage the team of people. And 100% want to be that kind of father as I raised my son is to not be the dad who I'm there always to discipline and be the one to like, you know, drop the hammer on my kids. But the one who sees all the little things that he does well and right and make sure I celebrate those wins. And he sees how excited I get about him doing the right thing. That to me is so powerful to reinforce those behaviors. Then to be the dad who, you know, you work real hard, you're busy at work all the time. And then you come home, you drop the hammer because mom needs assistance with dropping the hammer. And that's kind of your role. Versus, you know, I want to be, I want to know like what our son did good today. What did he do good that was a good behavior that we want to foster and grow? And I want to make sure that I do little things to either reward him or show him that I appreciate that. You know, the other side of that too is balancing that with allowing them to feel the satisfaction themselves and not necessarily connect it always to making my parents happy. Because what you, you also, because that's also a balance is crazy, right? Raising kids is all about balance. You can go too extreme of the direction. Well, you want them to own it personally. Yes, because what you could do if it goes too extreme or you don't create balance with that is that they live for making my parents happy. We know how that can turn out, right? Eventually at some point they're like, wait a minute, like, what do I like and why am I doing this? And is it just for my parents? Is it just like, what is my thing? So there's a balance there. That's why I think that that's why I love the one minute manager philosophy, which is you make a deal about it enough that they make that connection of, oh, wow, when I do that. But you don't overdo it. But you don't make it. Oh my God, this is it. It doesn't need to be an hour talk. It doesn't need to be a huge deal. Yeah, it loves it when you do this. I'm not putting myself in there. It's just like, oh, keep that. Yeah, it's a simple case, son. I heard you helped your mom out with the trash today. And so I want to tell you thank you. That make you feel. Yeah, that's it. Oh, I liked it. Oh, that's cool. Yeah, it doesn't need to be. And I think that is the secret, is to just, and that's a subconscious thing that's happening. I remember having this conversation with my oldest where some of his friends were taking classes like they had the option of going with an AP class, like an advanced class versus a regular class. And they chose a regular class because they'd rather get an A than get a B. So like I'll take the easier class and get an A. And I remember asking my kid about that. So well, how do you feel about that? And he goes, well, I mean, it kind of makes sense. You know, you want to get an A or whatever. And I said, can you see like the other side of that? And he goes, well, I guess there's a lot of value in challenging yourself. And then he asked me my opinion and I said, well, personally, I think there's more value in getting a B in a class you stretch yourself in than getting an A in a class you don't stretch yourself in. So, you know, it's such a balancing act to try to raise a kid that has a good relationship with all these things because it can be so extreme in either direction. By the way, you're going to fuck up. Like I messed up so many times. Speaking of balancing act, this is a perfect segue dude. The latest sport, okay? Combat juggling. What? Yes. Combat juggling. Juggling and running. And like, I guess you can like block the other guy from like catching it and like you have to like cross a line. But like what else is there that they're going to make extreme and make combat version? Can they hit each other? Yeah, they can hit each other. Wow. And they have like three or four of these like pins that they're just like juggling in between. They're passing it to each other. And I have no idea like what the rules are. As I say, what's the goal? What's the desired outcome is to get across the... I don't know. Wow, it's like on television. There's so many random sports. Bro, how much money did they invest in this thing? 2014, it's been around that long. What? Look at these guys. And the guys like hacking at them. I don't know if they can hit each other though. No. But you can at least hit the pin though. That's what it is. They can hit the pin. But I've seen people take a pin to the face. You know what this is? This is going to sound bad. Let me tell you what this is right here. This is nerds that are like, hey, let's create a sport that we're good at. Like they're tired of getting made fun of. You know, like further juggling skills. Oh, well, it's combat juggling. I don't know, man. These sports are getting weird. Did you guys see the slap-leaf? You know, the slap-leaf for men? Yeah. Did you guys see the one for women? Yeah, I shared it. Yeah. That's the one I can get behind that one. Yeah. Can I tell you something by the way? That's way more interesting. The thought that I had when I saw that is I said, what a wonderful example of how men and women are how we objectify ourselves for the enjoyment of other people. The men do it by showing how tough they are, but obviously the outside people who aren't in that ego space. The more violence, the more it gets hurt, the better. Yeah, you see how stupid it is. First the other end is going to be sexy. And then the women are like, let's sexualize it. And that's how we're going to do it. All of them trying to get attention. I mean, we're still, it's so funny. We try and deny the fact that we're all just animals the other day. Hey, speaking of which, I had this thought today, got my little three-month-old baby. It's so crazy. She always wakes up so happy, right? And she's putting us through hell because she's an infant. But she gives me this big smile and she's so excited. I immediately forget all the shit that I go through, which is so illogical. But if you have kids, you know what it feels like. And so I'm thinking about raising kids and all this stuff. And I'm thinking, man, my wife really bears a brunt of the physical and mental challenges of pregnancy and having an infant, especially because you breastfeed. And I'm like, man, the role of the man has always been to provide security. It's part of it, right? But what does security mean in a modern, safe world? Like the world is pretty damn safe now. It's like security used to mean I made sure people didn't like steal shit and hurt us or whatever. And I thought, security, I think what it means for modern world and modern safe world is that when a mother is losing her shit because she's not sleeping, she feels like garbage or whatever. That dude is there and he's secure and solid and he lets her fall apart so she feels like she can. And I thought about this. What do you guys think about that? Hmm. I don't know dude, interesting thought. It is an interesting thought. Because I feel like a lot of men today are like, well, what's my role? Like there's cops, women make money, they can support themselves. Like what do we do? I mean, I still think it's the same thing that's just the medium has changed or the things that we have that we interact with. It's the imminent threats. It's just different. Like you know what an imminent threat is now? Your technology that you have going on. If you, that the kids with the tech that we talk about, the ability to be able to cover rent and food and all those, I mean, those still, it's just different. It's the same, but the need for you as a man to be able to provide and protect, it's just a different thing. It's not an imminent, you're not a tiger, you're gonna wrestle. You know what I'm saying? You don't have to go out and do that. But it doesn't mean you don't have to protect your kids from the internet of terrible pedophiles and weird shit that. So that, I mean, and let's be honest, like. But it's not like it used to be, right? Like, it used to be like, well, men are far well better suited to deal with physical threats, obviously. But the threats now women can handle for the most part just as well, because we've made the world so safe. You remember that speech in Fight Club where Tyler Durden or whatever is like, we have no war to fight. We have no whatever, like, who are we? What are we doing? It's pretty cool, pretty cool speech. I don't remember it. It's been so long. I remember it was a good one, but I don't remember what exactly it was today. I think it's been a transition for men to really kind of find that role. And this is why traditional roles have sort of been, there's like sort of gray there now, like a lot. But I still think it's there. I still think that the closer we get to that, like the more comfortable I think both parties are in that space. And I do think there's, just because we're not in war right now, you know, doesn't mean that's not on the table in the future and like- Well, here's what I mean. Preparing ourselves, you know, constantly for threats I think is something that all of us can say. No, I 100% agree with you. But I mean like, okay, so here's what I mean by that. A woman goes out with a guy, they're on a date. The guy, she's like, hey, tell me about your day, whatever. And he's like, emotional, breaking down, crying. This happened, that happened. She's gonna be like, this dude's unattractive. Oh yeah. Most women would find that unattractive. Oh, emotionally stable. Yeah, they want a guy that's in touch, but not like gonna break down and shit. Like I wanna know that you can hold your shit together when this shit hits the fan. Yeah, no, I think it would be so. Yeah, attracted to stoicism, someone who has a stoic character like that. I mean, I also think there's- That's what I mean by security, right? Like they want security in the sense that- I mean, I also think that in some households that role's flipped, right? There's men that have more feminine traits, there's women that have more masculine traits. And so there's always- Damn, I'm speaking generally. I think that's the problem is that we wanna jump all, if someone said like this conversation you're having right now is like, you have to tiptoe around how you say things so you don't come off sexist. But it's like, well, there's always an exception to the rule. And like, for the most part, I think that you're there to protect and provide. I mean, that's the main reason why you're there. And part of protecting and providing could umbrella what you're saying. So I don't necessarily disagree with that. I mean, I just think for me and my house, like I mean, I wanna be the leader of our house. Like I wanna be the one, even though together we co-parent, together we co-make decisions. But at the end of the day, if we fail, if we lose our home, if we make a bad decision, I take full responsibility. Regardless of my wife and I had a discussion about it, like as the leader of our home, like I take the brunt of any bad decision that we make because I lead the household. Whether you incorporate, how much you incorporate your wife in that conversation or not, I think is irrelevant. I think at the end of the day, and I think that is our job. And that falls under the guise of protecting the family is that everything is your fault. So when shit goes wrong, it's not my wife's fault. It's my fault. It's my fault as the leader of this family. And so I view it like that, as far as like how I wanna run my household. But I mean, I also think that's unique to every person, too. Like everybody runs and just like- Yeah, this is all generalities, of course. This is total generalities that we're talking about. I was just thinking of, and I don't know how to present this without it sounding funny, but like sometimes Courtney and I wrestle. Yeah. And she's always like, oh my God, like you would kill me. And it's not like I'm, it's nothing rough. I have this conversation with Jessica. You know, like it's just one of those things where I'm not like, I don't throttle down or I don't like, I'm very cognizant of the fact that like I have to always be gentle. You know, I'm always breaking shit, right? I'm always like, you know, all over the place, but I try really hard to be gentle and you know, not present myself as this bruising fucking bull that like in a Chinese shop. Jessica and I did this a while ago. I said, hey, let's imagine that like I passed out and you have to like save me. And I just laid it down. I said, see if you could move me. She's strong, Jessica's strong. But she's like, oh my God, this sucks. And then I laid on her and I just said, I'm gonna be dead weight. Let's see if you can get up. And she's like- She just, yeah, well, she just realized, she's like, oh my God, I could not even move you. Yeah. And I'm like, yeah, I'm going like 60%, you know, like, and so it's just one of those things. I think it's perspective sometimes, you know, cause like there are threats out there, you know, there's threats of, you know, anyways, it's there. Hey, but I will say this though. You, if the, I don't know if you, I'm sure you've seen this situation, this with your kids. If your kids are threatened, you ever seen Mama Bear come out? Fearless. Oh yeah. Scary. Oh yeah. Fearless. It's pretty funny. It's pretty funny to see. I love seeing that. It's a trap, isn't it? Yeah, yeah. I mean, I also think like the way we manage our household is like the way a good coach, I think manages a good team, right? Like there's certain, there's certain aspects in our relationship. And both by the way- You identify them, right? Right. Like Katrina has some masculine traits. I have some feminine traits. And there's things that, you know, traditionally one would do- The way you sit to pee, right? Yeah. That's a true story, by the way. She's got a balance of standard. She doesn't stand to pee. Put your leg up. So that's just something we have to get in common, you know what I'm saying? No, but I mean, and there's times, right? So when we have a little bit of challenge of kind of pushing and pulling on, you know, who's this, who's that, who's she done, whatever. And what I always distill it down to is like, hey, let's listen. You and I are on the same team. This is not like I care if you're better than me at this or vice versa. It's like, let's agree that when it comes to, okay, you know, saving money, investing money, working and getting money when it comes to raising our child, when it comes to having hard conversations with the school teacher, I mean, there's all these things that together we have to tackle. And then the goal is not like, oh, I did this, this time. So now you go do that. It's more like, hey, what are you really good at and what am I really good at? And there's some things that we share that we're both kind of good at. That's just more- Yeah, and so let's do it that way. I mean, she handles- Yeah, imagine if things were flipped, right? Like imagine if I was in charge of organizing anything at home. But I go home and there's like everything has a place and there's labels and there's jars for things and then she makes the playroom and it looks so aesthetic and everything's all wonderful. I'm like, man, this is great because if it was me, this would be a pile of- I also love to like, I think it's great when you're in a relationship, when you've kind of established those roles and who's better at what and then you dip into their role every once in a while. I think that's like- So you understand- Yeah, yeah. And then also- It gives you appreciation. Yeah, that's what I mean. I mean, Katrina handles so much of the raising of our son and the nights, feeding everything, right? And I every once in a while get to involve myself. One, it makes me appreciate her. And then two, I get to see the rewards that she gets of that. I mean, she gets all the cuddling and love stuff that I don't get so much because she's put all that work and time into with him every single night. Every once in a while I get like, last night was so great and my son and he got up out of bed, which he doesn't normally do when we're downstairs. It's like, I don't know, nine, 10 o'clock. If he gets up out of bed, it's normally like two, three in the morning or whatever. And he got up like right after we were up, we were downstairs watching TV. And I was like, I'll go get him. And so I get up and I'm going up the stairs and you can hear his feet pitter pattering through the hallway looking for us or like that. And I haven't even got all the other stairs and he's going, daddy, daddy. And I come up his hairs all disheveled and stuff like that. I said, hey son, it's time for bed. He goes, yeah. And he goes over and he grabs my hand. Will you cuddle me? Oh, of course I'll cuddle you. Oh, of course I'll cuddle you. I've been getting up in the night with Aurelis is having a tough time with sleep right now and Jessica's got the baby. So I have, I'll have the monitor. So I've been getting up in the middle of the night to comfort him. And it's, he told, he was telling Jessica now the past couple of nights, mama, buh-bah comes and hugs me at night. Oh, I love him. I'm like, oh, wow. Although, sucks having to wake up in the middle of the night to do that. I'm like, ah, come on kid, go back to sleep. I'm tired. I don't want to do this kind of podcast, Aurel. Anyway. Is he a good sleeper? Does he sleep through the night most of the time? Yeah, normally, but he's going through, I think he's going through, you know how kids go through phases, right? Yeah, they go through those days. Yeah, so what he's been doing is he's been getting up. He'll kind of, I'll hear him on the monitor, kind of like whimper and start to get a little louder. So then what I do is I go in there and I rub his back and I go, hey, do you want to have good dreams? And he'll go, okay. And then he loves cars, not the cartoon, like literal cars. So say, I want you to dream about really fast cars. And he goes, okay, okay. And so then I'll paint this story, like you're in a car, it's really fast, it's blue, because that's his favorite color. And you're racing everybody, oh, okay, okay. And I'll put the covers on, I'm gonna leave. And it works, every time. Oh my God, you just reminded me of something. Have I told you guys about like how, so like part of our, like we story tell, right? So we read to him a couple books and then the last thing we do is we tell like a freestyle story, like I just tell a story. I think you do this with your kids, right? Make it all up. That's all I used to do. And so I do that most of the time. So I love making up like this crazy story. I do the same thing. Yeah, so I love doing it. He absolutely loves it. Katrina is like, she doesn't have the same skill. She doesn't make the noises. Same recordings. She doesn't have this like creative. Wait a minute, is this a man thing? I don't know. It's the same in my house. Yeah, and so here's the hilarious part though. So like, of course, so he wants that every single night. There's times where I'm not obviously doing it and she's doing it. And we're always talking about like how I tell her like how I tell the stories, right? So I try to always tie some moral into it. There's always like some crazy big red balloon or big ship that's magical and does all this stuff, right? And I really get into it, right? And I can only get him to fall asleep during it, right? So Katrina tells me tonight, she's like, this little shit, you know what he says to me the other day? And she goes, cause she's like, she knows she struggles with it. Or after she tells the story, she does like quick. And he's like, mommy, another one. No, no, not that. And he's like coaching her, right? So she's like, you know, I've been, she's like, I've been trying to do, you know, the more bigger stories and take some of the stuff we've talked about. And she goes, you know, he says to me last night, like after I tell him story, good job, mommy. Oh, nice try. She's like, he's literally like judging my freaking storytelling skills right now. I was like, oh God. Your stories have morals. My stories always make me look like a champion. I'm always like, like dad, the boss, and he grabs the bear and the bear was so strong. Of course. And he throws the bear and he gets so excited. He starts laughing. He gets all pumped up. Mine always has like a delayed gratification moral or work ethic. Mine's all about making it cool. Yeah, I was building around that like sacrifice, you know what I'm saying? I'm talking about the dialogue and with different voices for everybody and making it as hilarious as possible. How funny is that? How we all do it? You know what we need to do? We need to all take turns. Tell a story. Yes, dude. I can tell scary stories. Your art kids are too young, but your boys would like my scary shit. I'll make the other chairs, dude. It's a good time. Anyway, we'll sleep for a few days, but you know. Anyway, we're supposed to talk about Organifi, but before we do, I want to ask you guys, have you guys ever taken, this is a banned supplement now. So it's now illegal, okay? But it was present in pre-workouts in the past. It's called DMAA. Have you heard of this before? Is that the dynamite one? No, no, it's not the dynamite one. What is that one? You're talking about dynamite? It's a new DNP. Oh, no, no, no, no. Okay, so I'm not far off. No, no, no. It's one of those acronyms. It starts with a D. No, DMAA was present in a classic pre-workout that had this cult following called Jacked. You guys remember this? Yeah, oh yeah. Jacked 3D, right? Did you ever take that? Yeah, oh yeah. Oh, you did? I never took it, I saw it. So what was the deal with it? I mean, just felt amazing. Okay, so this particular comp, which is now illegal, it's chemically similar to ephedra and adrenaline. And apparently people will take it to party or whatever. And I asked people in the forum, I've never used it before. So I'm like, what does this feel like? And so the guy's like, oh, cocaine. Feels like cocaine. I'm like, holy shit. Anyway, yeah, so long story short, I found some online. So I tried it out, but it's banned. You're not supposed to be able to buy it, whatever, and the whole deal. But this made me think about pre-workouts in general. And the best pre-workouts for anybody who's interested, if you wanna make your own or you wanna find the best pre-workout, it's not the one that gives you the most stimulants. It's the one that knows how to balance calm compounds with stimulating compounds. Because if you're over-hyped, your breathing's gonna be shallow, you're gonna get exhausted. You want it drawn out so you actually can use energy for longer. Yeah, you want calm focus. You don't want shaky jittery, losing your mind type of energy. You want that balance between your skin and your skin. So what compounds did they use in the Organifi peak power that you created? What was it that you used to calm them? Because I know you didn't use heavy stimulants. I know you dosed the caffeine even moderate so you could scale it up if you wanted to buy a scoop. Doug, flip the ingredients so we can pull it apart. Did you use something like theanine? Did you use that? We used compounds that contain things like theanine. There's other compounds. Some adaptogens. Yes, so there's the caffeine that's in there. But then there's other compounds that are designed to balance out that stimulant effect of the caffeine. So Doug, if you can expand on that a little bit. You know, like lion's mane. Lion's mane. So you got lion's mane in there to do that. Yes, yes, yes, yes. So you got Bacopa leaf extract, lion's mane, neurofactor. What's Bacopa leaf used for? Bacopa increases blood flow to the brain and has been known to be a cognitive booster. Neurofactor, which is really interesting, which is also in there, boosts BDNF in the brain. BDNF. Pretty significantly. So the whole thing with, and by the way, it's an expensive pre-workout. People are like, why is it so expensive? Because we pulled no, when I helped them put it together, I'm like, I don't want to pull any. Yeah, we didn't, you didn't build it for pricing at all. No, I'm like, I want it to be the best. It's the most effective ingredients we can just smash in. And I want to source the best. I want efficacious doses. And I want people to feel what I try to aim for, which is that euphoric, calm focus when they work out. So that's what you want in pre-workout is you want balance. You don't want overstimulation. That'll actually reduce your performance or make you feel like shit. Or you'll get with that crash post-workout that people talk about with overstimulated type pre-workouts where they work out, then an hour later they're like, I feel like shit and I'm irritable. So anyway, and reading about DMAA, which I've never tried, which I will because like I said, I ordered it because I'm a bit of a fanatic, supposedly creates a terrible crash as well. But I'll report back on my experimentation, let people know what that feels like. So I don't know if you guys have a shout out. I'll let you, because I did the last one. I have a shout out and feel like I'm maybe late to the party a little bit. But, and this is kind of a fun one. It's not really like, you know, you're gonna get a bunch of great fitness science or something from this person. But I just found this guy, Harry Mack, who is for sure one of the most talented freestyle rappers I've ever seen in my life. Oh, you're like crushing on this guy. You were showing us. Oh, I tell you what, no, real talk. I told Justin this before he came in. You seem like a regular guy. I cannot remember the last time that something, I found someone or something, somebody's content that I like went down the rabbit hole where like, you know, it was like, last night Katrina was like, what are you watching? And I'm like, I can't stop watching this guy's stuff because he's so talented. I'm waiting for him to like, Freestyles with people throwing him in real time. I saw, I watched a few of those once you brought that up. Does he have like an actual album or is this all he does? Is like, just like, So he does even live stuff, right? So he'll go and he's been on Ellen. He's been on Sway. He's been on, so I can't, so I'm obviously probably late to the party for like, he's been around for a while. But I've just now found him and I've shared him with some of my family and friends that didn't know who he was, but he's, so he goes and he does live concerts, but he, and he still does the same thing where he makes people just throw shit out of my crazy and he off the cuff. Wow, that's crazy. He builds it into these rocks. He's got a totally different wiring of his brain. Oh man. It's a talent. It's unbelievably talented. He'll do it, right? So his thing, so I didn't even know what Omegle was until you guys kind of told me what that was all this whole like, it reminds me of like AOL chat rooms when we were younger. Same with video. But with video, right? Same concept. You can just start chatting it up with some random people around the world yet. Yeah. And so he does that, but he spits these rhymes to people. And then he asks them to give me like three or four random words. And most people try and like stump them by giving them like weird, crazy stuff. And then he not only busts the rhyme and builds it into the rap, but then the people are like, oh my God, they're going crazy. And he starts rhyming about the stuff that is in their house or on their hat or on their sweater. It's like, it's all three words. I'm not wearing, oh, forwards. Yeah, dang. No, super talent. You did a good job. Entertaining. Hey, check this out. Do you want to relieve pain and stiffness in your body? Do you like to use the foam roller beginning on the floor as a pain in the butt? Well, check this out. It was a company called Mobility Wall that lets you utilize the benefits of a foam roller, but you stand. It actually goes in your doorway and allows you to hit hard to reach areas of your body so you can improve your mobility, improve your range of motion, thus improving the effectiveness of your workouts. Go check them out. Go to mobilitywall.com forward slash mind pump, use the code mind pump and get a fat 20% off at checkout. All right, here comes the rest of the show. First question is from Svetbana. Is there any point trying to build muscle after 40 or at this point should be focusing more on maintenance, being leaner and longevity? Okay, so let's correct this here for a second. There is no such thing as just maintaining muscle. Your body is either breaking it down or it's building it. The illusion of maintenance is when break down and building tend to be balanced out. So you look like you're kind of the same all the time, but muscles either are breaking down or building. There's no such thing as just stagnant. It just stays there. There's also the myth. You know what's funny about that? It's the same in business. That's true. This is never just cruising or maintaining. You're always growing or dying. Yeah, there's no such thing as a snapshot of your body. Let's just maintain that. It doesn't work that way. There's also the myth that longevity is different than trying to build muscle. Now there's definitely extreme when it comes to building muscle. So you can push it to the extreme where you sacrifice longevity. But for most average people, so we're talking about the average person, not like a bodybuilder fitness fanatic or whatever. Building muscle is one of the best things you could do to improve longevity. It's one of the best things you could do to improve insulin sensitivity. It's one of the best things you could do to maintain mobility and function, maintain a metabolism, which is a buffer against eating a diet in a modern world, which tends to be high in calories. It's one of the best ways to maintain normal, natural, healthy hormone levels. So the goal for the average person who's working out a few days a week in the gym, not talking extreme here, should be to build muscle when you're in the gym. So just go ahead and try and build muscle and you'll achieve the things that you're asking about. And this whole like after 40 thing, you never, your body never loses the ability to adapt except for when you die. So it can always get stronger. It can always, you know, of course there's a limit, but I train people in their 70s and 80s for a long time. And I would double and triple the strength because they were sedentary and then they started doing strength training. Yeah, that's why the pursuit for building muscle is always gonna be there. You gotta always have that top of mind because like how are you gonna maintain, even just maintaining or progressing movement, like everything in terms of everyday average movement of just getting up and out of your chair, you know, being able to pick things up from the ground that are somewhat heavy and awkward. And like you need to be equipped going forward until you're golden age. So it's one of those things you always have to like be conscious of like how can I continuously pursue building muscle because that's my only insurance I have. Now, we are giving a broad general answer on something that I would want, I would want to see this person or know this person to give more specific advice, meaning like let's say, I mean, if I was advising one of you guys, let's say you guys hired me as a client and you didn't have all this great trainer knowledge, what about that, right? And I'm talking to you even though the truth is everything everybody said is true about your either building muscle or losing muscle, I would be encouraging you to shift your focus towards longevity, being leaner, being more mobile and like, and so because I know that you guys have established such a solid foundation of good muscle that trying to stretch you to build more muscle and that even being a focus. We'll be sacrificing. Yeah, you guys could afford to lose 20 pounds of muscle and still be incredibly strong and fit. And so I would be, so I don't know what this person looks like, how long they've been lifting, how much of a great muscular base they've built and do they neglect things like mobility and cardiovascular endurance and stuff like that. And so from that perspective, yeah, I might have, the conversation might sound different. The rules, the laws still apply that you guys are saying, but then the way I communicated to this person would be different because I'm going, okay, well, this person has got a lot of muscle already. And so, you know, I don't want you to really focus on that. I want you to focus more on these things because I think that's going to benefit you. Ben Bacolski who just realizes like carrying all this mass is actually. Great example. Something that. Yeah, but you're talking about like such a strong person. Yeah, well, that's why I use you guys because you guys aren't quite as extreme an example. Even us. But I mean, there's outliers like that. So it is worth talking about. Yeah, but the average person, when I say average, I mean like 95% or more, building muscle or the pursuit of building muscles, one of the best things you could do for longevity. If you're already jacked and you've been pursuing building muscle for the last 20 years, then it's more individualized, right? Then look at yourself, look at what you're sacrificing potentially. For me to build any more muscle, I'd be sacrificing, I sacrifice longevity now in the pursuit of strength and muscle because that's my passion. Call it what you will, my addiction. But for 95% plus, if I, you put 10 people in front of me, almost all of them or all of them, I'm gonna look at them and be like, hey, that's build muscle. That's what's gonna give you the best bang for your buck in terms of. Well, yeah, especially when you say, like if you're talking general pop because we're including the. Yeah, if this was like the bodybuilding community. But I mean, well, I mean, even though it doesn't have to be a bodybuilding community. I mean, I like to think that we have a large audience of people that are fitness enthusiasts. Maybe they're not trainers or bodybuilders, but, you know, they listen to this podcast for hours on every week. And so they're fitness enthusiasts and they may, maybe some of them have been trained and this person's 40, maybe they've been training for 20 years of their life. Lots more nuanced than, right? And yeah, and built a lot of muscle then. And so maybe, cause what I don't want to tell this person is maybe they're getting this like kind of bell that's ringing and telling them like, you know, I probably should focus on just kind of leaning out and maybe doing some more cardio and focusing on longevity and health because I've been, you know, hammering the weights for 30 power lifting. Yeah, I've been telling 20 years of my life I've been focused on building lots of muscle. I mean, and I say that because this, this is my current place in my life kind of like my journey. Like I've built a lot of muscle in 20 years of lifting. And so my focus is more longevity. Now that doesn't mean that in that pursuit muscle doesn't get built and lost and does the ebb and flow of what you were alluding to. But I, when I think about what I'm trying to do overall, I'm considering things like, how are my, how's my mobility and how's my ability to rotate? And, you know, getting on the elliptical for 20 minutes practically kill me. Like I needed, you know what I'm saying? So like I'm factoring that in. I'm not just thinking about building muscle, just building muscle because I need to shift my focus. Right, but the reason why it's like for the average person, this is so important is the average person is doing zero exercise. And the average person will maybe get two or three days a week of consistent exercise. And within those two, three days a week, what should they focus on that'll give them the most bang for their buck? Building muscle. Next question is from Talha K74. What is the difference between seated versus standing calf raises? I don't have a seated machine in my gym. Are we splitting hairs or is it a big difference? No, big difference. Yeah, so for functionality, you're fine. But for full complete muscle development and for enhanced functionality, it's a big difference. But you have to understand the anatomy of the calf for this to make sense. When you look at the calf muscle, you have the big meaty gastronomious side of the calf. And then you have the soleus, which is this flat muscle that lays underneath. And one is far more active. The big meaty part is far more active in a standing calf raise. And the other, the soleus, is far more active in a seated calf raise. So they're both different and both valuable. So a complete calf routine would include both standing and seated calf raises. Now for the average person, just wants to strengthen ankle flexion, lots of walking, standing calf raises, jump rope, that kind of stuff, you're gonna be totally fine. But you want to develop the musculature of the calves and have a lot of balance. You definitely want to do both. They hit different types of the app. I mean, it's different. To me, it's like, and then this will be a little more of an extreme analogy to get the point across, but it's like choosing one exercise for your back. You say back, and the back is at one muscle. It's a bunch of different muscles that have, you know, different planes of motion that they move in and different ways that it activates your back. So the same concept goes with your calves. Like the calf is like a general statement of the calf, but there's two muscles in there that have different actions that they're responsible for. So targeting both of them. Yeah, just like giving you a, like you could do a row and the row hits the back nicely and somewhat incorporates everything, but there's so many individual muscles of the back that you probably want to target those. I would make the same case for the calf. Yeah, you know what's interesting too about the calf is the, I think the soleus, if I'm not mistaken, is the muscle in the body that has the highest ratio of endurance type muscle fibers to strength type muscle fibers. So I think when they analyze the whole body, we all generally genetically will have more fast twitch muscle fibers or slow twitch muscle fibers, fast twitch being the ones that are explosive and powerful slow twitch being the one that creates stamina and endurance. Fast switch muscle fibers develop and grow more than the slow twitch ones. And without getting into the weeds because you can definitely get fast twitch to act more like slow twitch and vice versa through your training that when they go through and break down muscles of the body, they can see like, oh, these muscles tend to have more explosive fast switch muscle fibers in relation to the rest of the body or more slow twitch. The soleus is, I think the highest concentration in terms of skeletal muscle, one of the highest concentration of slow twitch muscle fibers. But it makes sense because you're walking or running or whatever. I mean, you're using that muscle probably more than other muscles. So- That is true. And because of that, there's been a mistake around how to train the calves for a very long time. And I remember falling into this trap because they have this greater capacity to handle way more volume. We would do all this like 20 reps and superset, tricep, like caulk and just like, they can handle so much. And when my calves grew the most was actually when I trained them like five by five. I never, I didn't do that for my first 10 plus years of calf training and training in general because I knew that about the fast switch, slow twitch fibers and what and how much the calves, like the abs can handle that, which is also a mistake that people make with abs is they do such high reps all the time and they neglect. It doesn't change the fact that the fast switch ones grow more anyway. Right, right, right. So don't neglect heavy weight training for the calves. Full range of motion still, don't do the little cheat little pumping reps, but- It's gotta be the one muscle that nobody does full range of motion. You ever watched anybody do calf raises anywhere? Yeah. It's almost always choppy range of motion. Full range of motion. Full stretch, full squeeze. That's the best way. Next question is from the Matthew Holcomb. I've been seeing a lot of growing popularity with Zercher squats and deadlifts. Is there a benefit to those over traditional squats or deadlifts? Can we take credit for that? I would like to say, yes. Can we take credit for that? I mean, I wanna believe in- Well, we first started talking about, now we didn't invent those. Those are old exercises. No, no, no, it's been around for a long time. But nobody was doing them. We've definitely brought them into our programming and I think that not a lot of people were. So we were highlighting them as a very beneficial exercise that people should pursue. So Zercher- I don't know anybody, and I'm sure there's somebody, but I don't know anybody in the fitness space that is not a strong man or power lifter person that- Well, power lifters didn't do it. It was only strong men. Yeah, strong men that are incorporating that. Yeah. In their programming. Like all the fitness- For physique development, nothing. Yeah, all your fitness influencers that are out there, I don't know anybody that has incorporated those into their programming we did. So for people who don't know, these are lifts where think of a squat, but you're holding the barbell in the crook of your elbow. So your arms are bent. And so you think, why would you wanna do that? Super uncomfortable. Yeah, why would you wanna do that when you can hold it with your hands or you can put the weight on your back? It's uncomfortable, the whole deal. And I do, I would like to take credit because when we talked about these lifts for physique development, nobody was doing these at all. And now lots of people seem to be doing them. We have them programmed in some of our workouts. Definitely MAP Strong has them. So what's why? Why do these for physique development? Okay, we talk about full range of motion training all the time. We talk about how muscles stabilize. And if you're in an isometric contraction, there's a little carryover to outside of the range of motion that the muscles holding, but most of the strength is in that range of motion. When I'm doing a Zercher deadlift or a squat, I'm simulating what's known as rounded back lifting. My scapula, not rounded low back, okay? But my upper back, my scapula has to spread a little bit for me to support the weight. So what you'll find is your muscles will get sore differently. Now the value in the real world is massive. When you're holding things, when you're hugging things and lifting things, you are rounded back. Loading, yeah, here with the rounded back position. It's very much more of a functional lift that you would encounter in real life. Yes, and I found doing this really developed my back to a whole other level. So it's a different exercise. Even though they're called squats and deadlifts, a Zercher squat is very different than a traditional squat. A Zercher deadlift is very different from a traditional deadlift. Now it is a very uncomfortable lift, but it takes time to get used to. Like a barbell squat takes someone a long time to get used to the positioning. Holding a barbell in the crook of your arm, you have to get used to being able to do it. I found it really highlights core strength. Yes. So it's one of those sort of, it'll make or break you initially when you start to learn how to do them properly, but like to expose like posterior and anterior chain at the same time, I think too. It's one of those lifts that has that unique kind of value where you do feel a lot of benefit on both at the same time. So along those lines, I'll sell this even harder because I remember introducing this into my lifts and kind of feeling like, oh, this is, you know, why am I doing this? And feeling it's feeling so sore in my core. So when I started to squat a lot more frequently, I started to, you know, figure out like the feet thing and my ankle mobility. And I started piecing together all these things that I had break down and why I wasn't a good squatter. And one of the things that made me a much better squatter was being able to really brace the core. There's a lot of power that leaks in people's, like, and this is also why when you do, people that wear weight belts notice a big difference when they have a weight belt and they squat, like what a difference it can, a lot of people can lift 20, 50 more plus pounds. For me it's 50 pounds. Yeah, so and a lot, that's because you've created this artificial basically, you know, core for yourself. And so learning to really intrinsically brace your core in a squat makes a big difference on your ability to power out of the hole. And it wasn't until I started doing Zercher's Quarters because it was so hard on my core that it trained me to really have to stabilize that in the squat. And that was the biggest benefit. And also your rounded back, I saw value in that for functional and real life. But I actually saw the carry over into my barbell back squat because I got so good at bracing my core because you can kind of get away with a barbell back squat. You can kind of cheat the way you brace your core. You can have a very loose kind of core and come in and out of the hole and you'll see this. Like when someone comes out of a squat, there's a little bit of this kind of play. It's not like they stay rigid when they squat. They kind of have this like flip and have a flimsy core. And a lot of power gets leaked out of that and learning to really brace hard through the whole movement. That came for me from introducing Zercher squats into my into my lifts. The Zercher variations develop my mid-back, my glutes and my core differently than the traditional variation. So I mean, the bottom line is it's a different exercise, but it's a very valuable version of these exercises and incorporating them into your workouts, you'll get benefits for sure, strength and development benefits. Next question is from Timmy Lou Who. Can I do unilateral training indefinitely or should it be only used to fix symmetry issues? You know why it's a good question? Because now we need to talk about the benefit of training bilaterally. Because unilateral training is a tremendous benefit, especially because people don't do it. Especially because people don't do it and it does balance out the left and the right and it does create lots of symmetry. And so for the average person who does a block, like if you follow map symmetry, most people are gonna see huge gains in muscle development and in strength because most people don't do three months of unilateral style programming or training. That being said, that does not mean there isn't value in bilateral training. The value in bilateral training is the load and the power and the strength you can generate. You're just gonna be able to generate more strength, more power and create more tension with both hands and both feet. And there's lots of value in that as well. So like if you only ever do, so let's say the world was flipped on its head and everybody only ever did unilateral training, they would get tremendous benefits from doing a block of bilateral training. So it's all got value. So could you do this forever? Yeah, just like you could do bilateral training forever but you would lose out on the value of bilateral training if you did that. Yeah, and I think too, there's a lot of value in just being able to organize and recruit all of your muscle simultaneously in a beautiful way where unilateral training, it helps to expose, it helps to kind of like expose like one side responsibility versus the other and being able to kind of like stabilizing control a lot more and that's the emphasis there is to be able to really like have control and stability over your body but to be able to generate and produce force, that's where bilateral exercises really kind of exceed that and it shows like really where the leaks, it shows your true potential in terms of like how you can like really generate the ultimate amount of force. So I like this question because we can have a little bit of debate around this and what I mean by that is first of all, let me frame it like this. One, every time we get a like either or or can I do this forever, we always are like why? I mean, you have all these tools, why wouldn't you utilize all the tools because that's what's gonna give you the best long-term results is all these things have value and utilizing all of them will give you the greatest value so why pick just one? But if I was forced to choose, I can only train bilateral for the rest of my life or I can only train unilateral for the rest of my life at 100% would choose unilateral, 100%. Because of the benefits for stability, symmetry, that is so important and safety too. Like I mean, there's so unilateral training in my opinion is, I mean, if you talk to like there or listen to the Mike Boyles of the world and stuff like that. If you only, if you had to pick one, if you absolutely had to pick one. Right, and of course we've all, I think in every... I hate that though, right? Like why? I hate that too, but again, for those, and the reason why I like to highlight this though is because if you are gonna get stuck in a phase or get stuck in a way of training for an extended period of time, you're safer doing that in a unilateral space than you are in a bilateral space. Well, plus you got the balance factor which comes in issues with older and all that stuff. Yeah, that's what I'm saying. So it's just, you're gonna get way more bang for your buck for there but why would you ever do that? Yeah, you don't have to pick. Yeah, there's a lot more situations where you're gonna be in a split stance and you're gonna have, you're gonna be loaded on one side versus the other. Like it's very much more realistic to assume like any kind of even sport pursuit like you're always in a split stance for the most part and this is like the Mike Boyles argument is to be able to load that more effectively and have generate as maximal amount of force within that but then we're depriving ourselves of really like being able to train our body at an even higher capacity which is with bilateral exercises. Yes, so you don't have to pick one or the other. This is not a black and white world. You can do both, what you should. What are you sacrificing by only ever doing unilateral training? You wanna be as strong. Yeah, muscle power and strength. Look, here's the deal. Regardless how good you get with unilateral training let's say you got up to like 200 pounds on your right leg. Okay? Yeah, I already know where you're going. Your right leg could do more weight by it's with your left leg helping. In other words, your max wouldn't be 400 pounds. Your max, in other words, right leg does 200, left leg can do 200 by itself. Together they'll do. Together 450. Yeah, 450. Meaning your right leg is lifting more and your left leg is also lifting more. So because the body works better when it comes to generating power and strength when it works together. So it's not equal. You'll never be able to do half your max with one side that you could do with both sides. It doesn't work that way because the CNS fires better when it's all firing together. So you're sacrificing strength power. Which simplify that even for the average person who maybe doesn't care to be super, super strong but it's like, man, that gives you a greater capacity to build more muscle which in turn it gives you a greater capacity to speed up your metabolism more which makes it easier to stay leaner longer which improves overall health and longevity. So there's a very easy case to make for incorporating both. I'll take it even further. You'll get better at unilateral training if you incorporate bilateral training. Just like you'll get better at bilateral training if you incorporate unilateral training. So you're not just missing out on muscle and strength and power. You're also missing out. Let's say you love unilateral training. You wanna be the best you could possibly be at unilateral training. Utilizing bilateral training will make you better than if you didn't. So they give each other benefit as well. That's how important it is to do both and why it's silly to just pick one or the other. Look, if you like Mind Pump, check this out. Go to mindpumpfree.com. Check out all the free stuff that we're giving our audience. Also, you can find us on social media. We're all on Instagram. Justin can be found at Mind Pump. Justin, Adam can be found at Mind Pump. Adam and you can find me at Mind Pump to Stefano. Today we're gonna teach you everything you need to know to build a strong, well-developed chest. When I think of weak points and areas that I struggled with developing for a really long time, chest was up there with the work part. Yeah, it was for me. It was for me for sure. I got more caught up in the weight I could lift versus how I was developing my body. I think it's one of the most challenging muscles to develop for most people because the form and technique.