 Welcome to Mind Pump recently voted the number one fitness health and entertainment podcast on the island of Cyprus Thanks guys number one over there in this episode. We answer fitness and health exactly Questions that are asked by listeners and viewers like you so those guys on YouTube You guys ask this questions will answer them and those of you in podcast land you can always ask this question Just go to the Instagram page mind pump media post your questions there We pick the best ones, but the way we open the episode is by talking about current events We tell stories we have a lot of fun in today's episode that portion was 40 minutes long So that's before we answer the questions by the way if you go to mind pump podcast comm you can look at timestamps So you can fast forward to your favorite parts, but if you want to have fun start from the beginning Yeah, it's fun. Huh listen to the whole thing don't take the bun off eat the whole burger. It's great That's right. So we open up by reading a testimonial from one of our listeners their dogs Freak out when there's fireworks and they found that a combination of high spectrum or full spectrum hemp oil extract The brand is Ned that we work with them in combination with brain FM This is these are sounds that actually take your brain and place them in meditative states or focused states All right or creative states you can pick that combination really calm them down now We love Ned's hemp oil extract because not only is it high in CBD But it has all the other cannabinoids and terpenes and the science is conclusive CBD works best when you combine it with other cannabinoids So if you want the anti-anxiety effects the sleep effects or if you just want to use it on a regular basis for Better management of your inflammation Your best bet is to go with a full spectrum extract like Ned and because you listen to mind pump you get 15% off Here's what you do go to hello ned.com. That's h e l l o Ned comm forward slash mind pump and you get 15% off your first purchase and then we talked about sex scenes in movies awkward ones Oh, yeah Now we got kids like you got a fast-forward and they ask you questions awkward then we talked about our favorite moments in lifting PRs and achievements that we had when we were younger so we get to compare those notes used to be cool Then I talked about watching old home movies with my parents That was wild. I talked about how a scientist in England is theorizing that octopus live on your Europa The the moon of Europa. I think that's Jupiter's moon from not maybe I'm crossing my fingers Then I talk about how I can't wait for the arrival of my baby We're you know We're moving into the end of the third trimester and I'm really excited to see this baby come out and meet them Little bit step, you know, then I talk about the sleep routine that I do at night to bank good sleep because I know I'm not gonna have good sleep Coming up here So I'm trying to get real good sleep right now part of my sleep routine is to drink Organifies gold juice that contains compounds that relax the body it tastes really really good And I drink about an hour before I go to bed and I have some of the best sleep that I've had anywhere Now because you listen to mine pump You do get a discount with organifi and they have other by the way organic Plant-based supplements like protein powders and green juices and red juices the red juice is good pre-workout by the way So here's what you do if you want to get the discount go to organifi.com. That's O R G A N I F I dot com Forward slash mine pump use the code mine pump a check out and could get 20% off. Oh, and by the way, I did mention Brain dot FM. We have a hook up there, too Just go to brain FM forward slash mine pump and you'll get 20% off signing up For those sounds that can put you in different mental states Then we got into the fitness questions the first one this person is very picky with the way that they eat meat And eggs and whey protein and they can't get enough protein, but they're picky So what can they do grow up? So we recommend the corn dogs and chicken nuggets. Yeah, the next question this person says why has the dumbbell pullover Fallen out of favor. It's one of our favorite exercises. You actually find it in a lot of the maps programs So we talk about the real value of the dumbbell pullover. It's an exercise a lot of you should be doing So listen to that part of the episode the next question This person wants to know what are good priming and warming up movements for golfers We have a free guide on that by the way If you're a golfer and you want to set yourself up before you golf to hit farther and with more accuracy Go to mind pump free dot com and then the last question this person is doing three full-body Weekly workout routine so they're working out probably every other day hitting their full body By the way, it's one of the best ways to work out But they want to know what they can do on the off days and they want to hear all about trigger sessions Now trigger sessions is a concept that we brought up many times on the podcast It's a great way to turbocharge your current workout It's currently found and our maps and a ball at program In fact, if you're looking for expert workout programming, okay If you want to follow routine that was written by trainers with lots of experience, okay We've got combined experience of 60 years probably combined You know worked with over a thousand clients trained lots of trainers coached lots of trains We know what we're doing our workouts are effective if you want that all planned out for you One of the best things you could do is enroll in the maps RGB bundle, okay This combines maps and a ball like maps performance and maps aesthetic you follow him in that order It gives you a full nine months of exercise programming all written out for you So in nine months you could do incredible things with your body With the right workout and of course with a good diet Got the right plans out the right plan you enroll you get lifetime access But if you follow the programs as they're laid out That's about nine months of workouts If you want to check out the RGB bundle or other maps programs go to maps fitness products com and It's t-shirt time Shit dog, you know, it's my favorite time of the week. Oh, yes, it is great time We have two winners for Apple podcasts and two winners for Facebook the Apple podcast winners are ZT R32 and Point blank 62 for Facebook. We have Mason burnt and Hannah Hoey All of you are winners in the name I just read to iTunes at mind pump media comm include your shirt size and your shipping address And we'll get that shirt right out to you Hey, Adam. Yep. I want to read off this little testimony. You got from Josiah W. Okay It says not sure if you will read this Adam But I wanted to thank you for sharing how calm your dogs How to calm your dogs down during the fireworks? My dog has been having a hard time with thunderstorms She freaks out and wants to hide in the bathtub and she cries until I join her I've been using Ned which helped a lot But I added brain FM and the combination does miracles. Thanks again so much I'm telling you wait. So you give the dog the hemp oil extract. Yes, put on the brain FM So what and what I do is like so for us to get through it was fireworks, right? So we don't deal with thunderstorms so much here But when the fireworks are going and this was like a re like a recent hack I've been doing the Ned for a while and he's right like the brain FM with the Ned like Takes it to a whole another level. Yeah, so the Ned like calmed him down already, which was nice But still if it was like a crazy fart went loud, they'd still bark and kind of they just wouldn't go nuts They would bark a little bit. Well, then I figured this hack out where if I put Like if I corner my dogs in a part of the house right because I have like those section off gates Keep them on one side and then all I do is make sure brain FM is going Between the window and where they're at and it completely, you know Cancels the noise that's happening out there and it gets it gets drown it out in the brain FM And they don't even real they're fucking sleep like they give them the Ned. Yeah. Yeah, it's been a game changer Is it all like the the nature noises like on the meditation side of we run we run the beach like that's like yeah Yeah, that's like the state my favorite. What happens your dogs if you play focus. Yeah, I Haven't tried that yet. I haven't done anything like that. It's just hypnotized. Just like yeah chewing on their toy I'm tell that shit that work that shit works. Hell of good, dude. It doesn't yeah That's a people ask how often we use I use it every night max We we put max to sleep every single night with brain if you really every single night It's just it's a nap. It's just like it's part of the routine, but if you're conditioning him He'll never be able to fall asleep. I don't maybe I don't know I I'm in that a little bit of that conundrum because we do Brain FM would do like white noise With with the kids and you know, they've had to now start to wean themselves off It's so they go to a friend's house and stay the night It's like they don't have access to that and all that and so it's like, you know to be able to sleep They got to get used to you know Just having nothing and also like giving to away from any kind of lights in the room and like getting away from like the Nightlight stuff and so yeah, we're kind of going through that. It's a little bit of a struggle You could you could try my grandmother's remedy for babies that can't sleep. Yeah little a grappa on the fingertip Grappa's liquid fire. It's like it's just pure. I don't know how what the percentages of it, but it's it'll melt your face Yeah, and they'll you know, especially when they're teething. They put a little finger rub it on the baby's gums Look, it works. I did I have to do it ten times Like everyone kept telling me that when he was so he of everything that we've dealt with Right as far as having it as so far right knock on wood a year in like he's been such an amazing baby Like max has been really relatively easy, right as easy as having a child can be Teething is his only thing if there's anything that that you can tell like it bothers him or he cries It's when you know, I know it's not filling and you could just tell by the way He's gnawing on things and he's always trying to put stuff in his mouth and chew on plastic Oh, yeah, so he's like always trying to get a hold of anything that's rough. In fact, he's we have like gnaw marks on his bed He'll get on the top of his bed and you're like, yeah, he'll bite down on the wood and shit So teething has been thing and everyone's like, oh, you gotta put the you know The rum or Jack Daniels or whatever on his fucking guns like really? I don't know. So I tried it Nums, I guess it numbs your gum. Yeah, that's the idea. I didn't know I didn't feel like it did He doesn't feel his teeth, but he won't I told I was I was up with a business plan last night. I was the most resistant resistant of it because like alcohol runs in Katrina's family, so Yeah, I'm like, I ain't trying to fucking introduce that to him already just what we need don't say he's already got half of your genes in him so seeing like Jack Daniels bottles You know the cartoons old cartoons when they're like trapped on an island and they're hungry Yeah, and they look at each other all of a sudden the guy looks like a hamburger or something Oh, yeah, he starts looking at Jack Daniels looks like boobs to him That's awesome, dude, I it's when they have trouble sleeping. That's a that's a that's a mother man Yeah, that is tough. He's been bro. He's so good dude. I go through phases Yeah, well at least my kids did where they'd sleep real good and then out of nowhere Shit he sleep for two weeks. He's like, okay. Yeah, we're gonna deal with this again So he's done that right like but even like Okay, what I call shitty sleep for us is he wakes up twice in the night, right? So that's that's like shitty sleep like if he does not go down and stay down all the way at this point Yeah, it will at all even though the worst it whether I mean obviously when they're first born I mean they're feeding every two hours. I don't count that right I mean that's like part of that's the part of the process. I think for every mom, right? That's your breastfeeding every two hours or whatever. So once once we are beyond that The then the like a bad night is if he wakes up twice in the night and Katrina She she would just literally put him on her boob and then he passed right out. So it wasn't like that, huh? Yeah, I didn't really disagree. Yeah, didn't really disrupt me much And now like he sleep I mean we put him down so that the newest challenge is this is that So we got conditioned to so he goes his routine as he's down by 7 30 And so from 7 30 to midnight is mom and dad time, right? So that's our time to watch movies hang out and have sex all the good stuff, right? So that's what we do from like 7 30 to midnight And he would normally get up like maybe one time through the night and Katrina would give him a bottle and go back down And that's been our routine for well now that he's like sleeping through the whole night He when he wakes up he is awake and now he wakes up at like 6 in the morning Sometimes 5 30 ready to go ready to go like and before because he'd wake up once or twice in the middle of the night We could give him a bottle and he kind of like lay in bed with us And he'd kind of like nod off and like relax and fall Maybe sometimes fall asleep with us until we fully wake up around 7 but not anymore now It's like okay. I'm sleeping from 7 30 all the way till 6 Let's rock and roll that's rock and roll now Does he cuz some kids do this and I find this Absolutely hilarious When they wake up from a nap does he ever wake up kind of you know some kids wake up from a nap and you got to give him like 20 minutes to not be assholes, you know I mean they're kind of bad mood does he do that where he wakes up and you got to be kind of okay Don't be a little careful. He's a little fussy right now. Yeah, I wouldn't say he's not fussy But he is like me in that I need my like because he sleeps in a even in the daytime So we have the blackout curtains everything so if he takes a nap in the daytime It is pitch black in there and then you open the door and it's like bright sunny So you see him like with his eyes like oh shit dad, you know like that's a knee to adjust here Yeah, that's a lot of light right there So that bothers I used to have fun with my kids because they'd wake up from a nap And there's they're kind of in a bad mood and they'd look at me like mm-hmm, you know and I'd be like hey I try to kiss him I was just that we just had dinner with some friends and they're they have a little one at one and a half year old and We get there and they're like he just woke up from a nap So I'm like oh this is hilarious so I kept making eye contact with him and he'd look at me like All angry don't ask me I'm not ready coffee. Oh, that was me like even as a kid. I was the same thing like don't mess with me until I'm ready Yeah, I take I take a while to get up to dude. Yeah, it's funny what I'm dealing with now, which is kind of a hilarious Problem I guess I would say right now is like so we'll start watching these old movies You know Indiana Jones like I'm trying to introduce them to all these the old classics and whatnot And so I start watching these movies the kids. I don't know Sal I'm sure you went through this whole thing where now you start introducing the more the sex scenes start showing up on movies And TV shows and whatnot and I'm sitting there watching it with them And then now they're starting to like ask questions, you know, and it's like puts me in court Yeah, dude, so they're like so the awkward one was in you know in Indiana Jones and last crusade like there's this moment where You know this really attractive girl, right is this German girl is like, you know She's she's basically coming on to Indiana Jones and and they're kind of interacting and whatnot But then finds out that his dad already, you know, like had sex with her before that, right? And so it's like this whole interaction is like wait a minute. Did his dad, you know, like was he with her before that like Like they're putting it together and I'm like, I don't know how to answer this This is too much. It's way like this is a lot of information What's funny is you don't think about that, right? Because you haven't thought of it like that and yeah long and then you probably are going through like Oh shit, like I didn't even know that is weird. I don't have to explain this watching a movie with your kids You have a completely different awareness of the movie like oh shit. They just said that okay Let's see if the kids noticed, you know, yeah, I'll make noise sometimes when I know a scene is coming Like I know what's about to happen because it's in a movie. I've seen him a lot of times and the scenes about to come up Let's go get some popcorn. Hey, you guys what's the popcorn? Oh my god. That's a hold on a second. Let me mute this What would you say, you know? Yeah, it's funny because you know my oldest he's like he's the one like like putting his hand over his eyes He's like, you know when they start making out and like you know getting physical whatnot Then my youngest is just like looking at it like real intensely like hmm. Like what's happening here, dude Just remember it's more awkward for them than it is for you Remember it's awkward when you understand what's going on. Yes. That's when it's awkward. I remember as a kid I probably don't know how old was I 12 maybe so back when obviously when we were kids it was VHS and what my What my dad used to do and I know other parents did this too is back then if you're watching a VHS movie and a scene comes on You have to stop the movie fast forward try to predict when you fast forward and it makes noise like Now sometimes the parents they don't want to do that because then you fast forward too much and you got to rewind and figure it out So instead what they do is they just hit fast forward while it's playing so you could see what's happening So this is sometimes what they would do if it wasn't too bad My dad would just hit fast forward, you know not stop it but hit fast so you can kind of see And we were watching this this Italian movie and with subtitles and I was like 12 And I'm sitting there and I'm like, okay What I'm not really into it and there was a like a boob scene and so he hits fast forward But I saw boob still saw boobs and it's the most you know, this is what happens to young men when you're 12 13 You could be I could be at a funeral. I could be under water. I could be half dead Something gets triggered. You're gonna get a rager doesn't matter So you're I'm sitting with my parents and I got a pillow over my lap and I'm just like Oh Just from a flash of boobs. That's all it took. You know as a kid It was the first time ever in front of my parents and then of course you're just like Dude, I had an awkward day. I was trying to think of when that happened with my parents, but it was when uh in ghostbusters when Uh, you know when the when the ghost starts going down on Dan acroyd and starts, you know, he's like, oh I'm like, what's happening? They wouldn't answer me. How bad did you want how bad did you want your house to be haunted after that? I was like ghost dude. I was like, wow That's interesting. I want to ghost bj. Yeah, you know what I'm saying? No, it's uh, and this is before of course easy access to porn you watch movies These scenes would come up and you would just take mental note and be like, okay Yeah, well mom and dad aren't home, you know at 32 minutes and 45 seconds She gets out of the pool and the bikini comes down a little bit. That's what I'm gonna fast forward to Fast times a rich mountain high. Oh, you know exactly the movie on time Of course. Yeah. No, dude. You know what my challenge is right now with uh with my kids Is they're because we're a mixed family and they're both Half with me and half with their mom The difference in the households that means a big such a big challenge It's like in one house unlimited access to tech in the other house It's more to more controlled the nutrition's a little different And so it's like, what do I do? I'm afraid of being the you know, am I going to be the two strict house? Or am I going to be the you're going to be the tyrant or do they appreciate that? You know later on because it's like it's something that they know they can count on is consistent You know what sucks too is if she's overcompensating for you not too, which makes it even more worse It's one it's one thing if they get to get away with a little bit more at another house But if it's like she's found like oh dad's really strict there I can be the one who gives them all this and then overcompensates on that So you're like totally you're countering everything i'm working on one of the insecurities is is a as a parent with dual custody mixed family is that you Want you you don't want your kids to not like being at your house. This is this is subconscious You might even be aware of it, but I identified this years later. I was like, oh, yeah I'm trying to make it the best fun place of all time because I'm a little insecure about you know Oh, they're not going to want to be here because they're only here, you know every other week or whatever That sucks. That's a that's a crappy one then recently we got in this kind of argument over paying for college we have totally different ideas About how you know what kind of lessons that how the kids are going to learn certain lessons And college comes up and it's like you we're going to pay for all college. I'm like, no The kids will be an adult at that point. What a great time for them to learn Responsibility had a handled debt the value of money It doesn't make any sense to pay for everything and then it's like they're they're little kids all the way up until they graduate college And then they got to figure out. Yeah, everything that's going on makes it makes this always huge back and forth about that Yeah, it's stupid lots of challenges. Yeah, it's so dumb. Anyway, dude worked out this morning So you guys know i'm on uh, it's it's it's it's time now, right? You guys know that, right? Well, it's time. It's time to get hardcore again. Oh, yeah. Oh, yeah. Good luck with that considering you're gonna be I was gonna say you got a real brief window, bro. That's good to say it runs fast. I remember that I was like hardcore for That's exactly what's going on leading into it and then yeah, I was even rocking and rolling pretty well for like the first month I'd say I think because I think I was riding the momentum that I had going into it Which I think this is good that you're doing that right now And then life hits completely. Yeah, then I'm like, okay I'm as happy if I can get my two or three workouts in a week Yeah, I'm trying to do that right now and get back, you know get into a really crazy, you know Five six day a week type rhythm and this morning as I was working out, you know, it's funny when you're consistent you start to Remember some of these old techniques that you would use every once in a while and one technique that I love That I haven't really employed A lot recently is to make to pick a rep count and then make the rep count work So what I mean by that is I say And it's with a lightweight not with a heavy weight So I don't mean like I make myself do the reps at all costs But I'll do I'll pick a weight that is easy to do 20 and I'll say I'm going to make this a 10 rep Set and then as I'm getting through the set and kind of self adjusting the reps. Oh, I'm getting only five left I feel like I got 10 more in me I'm going to make these last five my last five slowing my reps down Focusing more on the squeeze focusing more on the stretch great workout I have something for you along those lines as far as not that you need this tip, but this is for others that are listening um You know, I was thinking about like, you know, when you get to a place where you've You've been training for a long time and understand diet nutrition programming all that stuff and like, how do you stay motivated? And how do you You know, whether the storm of like something like this like having a child or business being really busy and You know, I was thinking some of the things that I've done that have kept me going that you know I stopped worrying about A lot of the things that maybe I worried about like in my early 20s Like oh exactly what I look like or weighing and measuring food when I was competing shit like that that the what I focus on is like Like accomplishing something that I know I can do and saying like, okay I want to be able to maintain this for example like uh during first when I first was having max um, I was just coming off with all the mobility thing and I was getting stronger And the ability for me to uh, and I did I did a video on instagram like back then where I you know jumped from my knees Stabilized barefoot and then picked up. I think like 90 pound dumbbells and a deadlift and so That in itself what the the mobility and the strength and stability it takes to accomplish that for me It took a while to get to that point So like when I'm in it like where I'm at right now where I'm kind of like in a rut Like that's something that I'll make as a goal like and that's the whole focus is I want to get back to where I can do exactly that some kind of a physical Yeah, just that I know the the side effect of working towards that. It'll be incredible mobility I'll have great strength totally right and and then it takes this whole pressure off of oh, I've got to Follow this exact routine or I need to do x y and z. It's just like that's the goal. That's the focus I find it easier To be motivated and to stay focused on like single Goals like that that are related to strength or mobility And because I've been there before I know it's something that I could work towards and working towards that I know that I'll get all these other benefits along the way And you know I like about that because people do that but they always only do that with a pr I'm going to work towards a max bench or a max nothing wrong with that But if that's all you ever do right You're going to hit a wall or hurt yourself So I like that I like that where rather than it being a weight pr. It's like a you know, it's a different type of physical performance You know Goal which in your case was knees to one-legged squat or whatever. I like yeah I like kettlebells for that too like just there's so many complex moves that You really have to practice Continuously to be able to get Proficient in it and also to be able to make it more smooth every time and so really it's like the goal is completely different It's really like how pretty can I make this movement and as a byproduct? You know you're you feel like you're getting stronger. Everything's working a lot better and it's just like again. It's mentally Easier in a sense than then always trying to like grind your way through and get to those like prs And heavier weight challenges. Do you guys remember some of your? I mean, I know you guys started when you were a little older than I was But do you guys remember some of your biggest like landmark? You know achievements when you were working out where you know like for me like the first time I could do a standing overhead press with the big wheels. That was such a big deal for me It was like huge I remember I was I don't know. I was probably 18 or maybe 18 or 19 And I remember when I did that and and of course my dad crushed me because I waited for him to come home and I showed him Expecting him to be like wow and he cleaned it with one arm and I was like, well, okay Back to the Plates you immediately wonder why I was insecure. Yeah Yeah, for me. Well, I think it was when I got three plates on On a power clean because I had been working like I'd never done them before and then Going through like a couple different seasons of training and and still trying to figure it out like how to best You know use energy and get that cut type of snap I needed to be able to get the weight where it needs to be and then drop at the perfect timing and catch it And then drive up and have that strength and everything had to work perfectly and You know, so I got like 225 You know, I was around there already because I was just you know, that was about my strength level And to get one more plate on there was like everything and then after that, you know, I got some more But it was like that that that was a definitive lift for me Yeah, I think it depends on what part of my life like I like you sal I mean, I remember that for bench. It was such a big deal It was a major insecurity as a as a young nobody want no guy wants the bench and not have the big wheel At least when we were left. Oh, yeah. No, I had I had to start I had to put 25s on and like for the longest time I mean I was training for at least a year two years before I got to where I could put a 45 on each side So that was a huge accomplishment the first time I ever put Two plates on a squat was like a huge accomplishment Now the the goals are more like mobility focus. It was a big deal not that long Can I get out of bed without her? Yeah, no I mean being able to sit down in the the the whole squat and scroll thing Like that was a big deal for me because I I worked really hard to to undo so much Shit that I think I had put my body in over the the previous 10 years of lifting. So Yeah, I think I still have those today I mean even when I was just referring to the you know jumping from my knee and being able to stabilize and pick up that much weight And that deep was like a big deal So there's there's definitely little feats like that that have happened in different times in my life different things are Higher priority in a big I used to love doing that with clients like a pull-up That was always a big one, especially for my female clients like the first time they did an actual pull-up That's a big deal. Oh, it was like high fives in the gym. You know, I mean everybody's just super excited It's like one of those moments that you'll always remember speaking of moments My parents have old Home videos some of them were recorded I don't know what it was before VHS, but it was the old camcorder or whatever. There's no sound the super eight Maybe yeah, so they converted those to VHS and then they have some old VHS videos so we were over there the other night and We were talking about you know How when my parents got married and how young they were and my mom's like, let's let's see if we can find Those old videos we have them in storage and see if we can Put some on and I'm watching these old videos on my parents and it was the most eerie I hadn't seen these things in so long. So now I'm you know, I'm a 40 year old man My parents are in their early 60s And they put these videos on and I'm looking at my parents and they look like little kids to me Because my parents got married when they were 19 Wow So I see my mom with two or three kids and she's not even 30 Yeah, so she's like in the video three kids 10 years younger than me and I'm looking at her face And she just looks like a and then my dad looks like some Kid he has no idea what's about to hit him. We know he's So crazy doesn't that give you so much respect though for them because you know Like your maturity level at that age and that the fact that they raised you pretty damn good You know, I think I think looking at you know parents that actually did raise kids when they were teenagers in the early 20s It's a different it's a different time and it was a different culture My my parents were obviously it was that generation, right? So they got married in the in the late 70s But they also were raised in a different kind of culture, right? Sicilian culture And they my dad especially and my mom they lived They lived they grew up fast because they had to So when my dad was 18, he was a 30 year old man, essentially he'd already been working for 10 years He'd already been you know making money and helping his mom and he lived, you know You know, he shared up until the day he got married My dad slept in a double bed with two other with his two brothers and they slept head foot head foot So imagine you're you're sleeping next to his brother's feet Like sardines. Yeah. And and so he just they're just different. So when I see a video of my dad when he's, you know 19 it's not like you're he looks like a 19 year old But he's not and they have all this adversity and so it's interesting because I know how Kids are raised now and how I was raised so much easier. So it's like when we encounter hardship I think We perceive it totally different like my parents my mom says that when they first got married She used to buy they would buy napkins and she cut them into fours Just to save money and she said they would have they had a special fund That they would have set aside so they could go out once a week My mom and dad would go out once a week to dinner to guess where? McDonald's as I say fast food McDonald's they would that would be like a big deal that they'd go to mcdonald's Once a week if they did good and they saved money And it was like this big thing and you know, you imagine now you take your wife to mcdonald's She's like, are you divorcing me? Yeah, why are we going to mcdonald's? What's going on? Dude, do you ever go back to some of those old pictures movies whatnot and find out something you never knew about like either your grandma or you know, like like an uncle you you didn't know about like I was going through doing the same kind of a thing with my parents looking at some old pictures and whatnot And uh, my dad's father so my grandpa On was he was he was an interesting guy. He's a really funny guy But he was like an interior designer real like Cut like a like he was short and kind of a a quiet guy And so I didn't really think much about like him And when he was a kid and what he was liking all that and so I found this picture of him on top of this like indian Motorcycle and he had a gun holster and he had a gun on it Like and his hair was all slicked back and he used to be in a biker gang I was like, what grandpa was in a biker gang? Dude, nobody told me that that's badass. You know, I had no idea Like he was like, first of all, that was back when you know, like being an interior designer had a different You know demographic that's being drawn to it Oh no in the in the old video that one of the old videos that we saw we were at my grandma's house And so it's all me and my cousins and we're little kids, you know, so we're like I don't know 10 9 8 or whatever And I don't know what happened in the background So the the camera's being focused on my uncle But you can see in the background and I don't know what one of the kids did but my grandma takes her shoe off And she starts swinging and I'm like, oh, yeah, I remember those days Jeff for grandma's shoes and then my great-grandfather is in the back and he's in this video He's got to be 90 he has to be and he's sitting down He's got this cowl on his face and he's just chain smoking in the corner So I mean that guy smoked cigarettes since he was 13. Wow. Yeah chain smoked all the way through I don't know how he made it till 90 probably would have made it to 200 if you didn't yeah Smoke so much Dude, I was reading an article on It's this actual science article This British Scientist I forgot her name Very quite well respected Came up with a theory that she thinks is You know pretty legit that she thinks that there's that there's life on Europa the the planet I saw you put notes up there and like something about like an octopus like please tell me So Europa is covered in ice and she says that underneath the ice She says there's very high probability that there's Some kind of life possibly intelligent like octopus intelligent life and she thinks that would be under yeah And then and then they were also speculating that mars Because it has these deep caves and stuff like that. They said we were pretty sure we'll find life retreated underground Yeah, like bacterial life and stuff underground You know, I know that's the kind of stuff that trips me out and like keeps me up at night sometimes Yeah, oh dude like because a lot of people have speculated that uh sephalopods and uh, you know Octopus squids and all that like are like aliens In a sense because they especially octopus because they're really intelligent like we really underestimated you ever seen videos of octopus Like figuring out how to like open the door unscrew stuff you put you put them in a can they can unscrew themselves out They can escape like anything. Yeah, isn't that weird How long do they live are they like jellyfish where they live for a long time? Do you know? Yeah, I don't know that. Yeah, I think check that out. Doug. I have to find that out Octopus live for I know I know sharks are some of the longest living animals Jelly jellyfish are way more. Are they really? Oh my god jellyfish are way way longer. Oh, you know what look the sub duck Let's see the long because I'm pretty sure the longest living animal ever recorded. Oh three to five years. That's it Wow, you were way No, no, that's octopus. Oh jellyfish is what I was asking how long an octopus look at jellyfish though Look how long a jellyfish live for they maybe they don't die of old age Maybe they just they die of uh getting eaten. Well, I feel like that's the most alien type creature on this planet It's just so different than everything else with its tentacles. That's not right Doug What is it? It's not right one year Look up oldest role the oldest living jellyfish. Okay the immortal jelly jellyfish To rop it to ropsis There you go to ropsis doing it's biologically immortal these small transparent animals hang out in the oceans around the world and can turn back time By reverting to an earlier stage of life their life cycle. Oh, that's crazy. What? Yeah, that's weird Biologically immortal wow Wow, wow, wow So so the the longest all these biohackers are trying to get the longest recorded Or the oldest recorded animal ever was a green land shark and they did what's called eye lens radiocarbon testing And they said that sounds accurate. They sent well apparently it's it's accurate I have no idea But they found one the maximum reported age you're ready for this they found a shark that was almost 400 years old 400 year old shark. So how weird is that? Okay, you get like Doug pulls this up and it's his lifespan is 20 to 30 And then one guy lives 40 years like how weird 400 years you mean? Yeah Yeah, he means he he probably won a lot of fights. He just chill Well, I feel like the big ones though like with with animals in general you feel like the bigger ones don't last as long Yeah, like they die, but but there's whales too that like live a long time Now isn't it true that sharks are one of the animals that don't get cancer? Is that am I am I correct about that? Oh, look blue whale is almost 100 years old Wow, that's a long-living, you know, they're intelligent, too Yeah, they're really aren't sharks though aren't sharks the only animals that supposedly don't get cancer and scientists study Why they don't get you know cancer and what the deal is with that. I didn't know that. Yeah, yeah So And there's every other animal or species is supposed to get cancer I think most animals get something like that and they they study sharks because Um, because they they're very resilient to cancer. Hmm. And so they're trying to find out why or whatever I could also be making this up. Yeah I tend to go with it, but yeah I tend to reach it It's cool though when when you start going back to nature and like trying to sort of like deconstruct Certain attributes that they have like and try try to figure out like how we can replicate it and like If we can regrow limbs and all these types of things, you know This is where you kind of get into the whole like comic book lore and all that of like, uh, you know People trying to like gain those those advantages that certain species have so so sharks do get cancer. It's rare Oh, you know what so it's all mythbusters. You know, I just pulled this up It said the misconception to wonder I thought this it's fucking the supplement industry closes me every time That misconception is promoted in part by those who sell shark cartilage You claim that the substance will help cure cancer you assholes You got trolled. What a bunch of jerks. Yeah. Anyway, dude, you know what I'm really excited about Uh, the my my baby being born. Oh, the whole process dude This is going to be so different for me than than the first two like so different. We did that whole My first two kids were in the hospital with the whole thing or whatever It was so much of a blur. I think because I was in my 20s and you're in that space, you know Are you doing it at home this time? I was gonna ask we're gonna have a we're gonna have a midwife Everything goes well, it'll be done. I honestly, I think that's the way to go Especially right now because my sister-in-law is actually going through uh, you know still going to the hospital and She's due actually like pretty close to Jessica But uh, I mean the the protocols and everything now because of covet is just it's it's crazy Like they're trying to make her wear a masculine going through like, uh, you know labor. I'm like, dude, that is ridiculous Yeah, I I mean I understand they're yeah, but everybody else has a shield on and a face Why the hell are you gonna put that that sounds more like Like a complication that could occur from her not being able to breathe Yeah, well the more I read about and learn about the whole process that Those few hours right after the baby's born are extremely important for bonding. You got to put the baby Skin to skin it helps with them latching when they breastfeed Um, it produces bonding chemicals and hormones in both the mom And the baby mom is less likely to have uh postpartum depression when they do that so I'm just interested. I'm just very excited because I I know I'm going to be so much more present, you know during this period Are you doing like a big uh getting like a big blow-up bathtub or what are you gonna do? Yeah, they do the whole tub thing and so guys you get somewhere Yeah, and they're and they're gonna come beforehand and kind of walk us through You know the whole process and I've seen a lot of home births now On youtube and we've taken quite a few courses and and Jessica's like she's real deep into learning about some fun videos Yeah, and actually actually when you know, it's crazy you watch those videos because here's something that It just doesn't you know, just don't process this right you because of the way that our media portrays birth And the whole process you think to yourself it can't happen unless there's a doctor there. Here's the deal You can know shit about birth. You don't you could know it's gonna happen. Yeah, I have a perfect case example So our neighbors down the street. They just had a kid and they were um Shoes feeling contractions, but was like, you know like I'm gonna take my time get my stuff and like they're they're trying to be really chill about it and They were Basically like all of a sudden like oh my god This is gonna come and so they decided to drive to try and get to the to the hospital And like halfway to the hospital or like it's we're not gonna make it had to pull over and had The baby right there in the parking lot. Yeah, and and her husband delivered it He never knew he didn't know anything about like uh the process of that and it just happened Well, okay, so fear and everything is fine fear plays such a big role in the challenge From what I'm reading of of childbirth because when you're scared The the muscles that need to relax to allow the baby to pass through the the cervix and how it opens all those It makes things much more difficult So I imagine when I'm watching these home birth videos And what they teach when you when you take these courses with midwives and midwives are of course They're the the the pinnacle of expertise on natural childbirth. That's just that's all they do It's like you you have to relax and breathe through the process and allow your body to do what it's supposed to do rather than Okay, now push as hard as you can and now you know bear down and do this and do that It's like you got to work with your body Because I mean so I'm watching these births at home with these women and you could tell it's uncomfortable for sure But you could see them Breathing and then oh the baby's coming out and then they'll reach down grab the baby pull up the baby and it's like wow That's a different that's so added pressure from the outside like barking at them so different And it's I find myself getting emotional now just you know, even when I watch those videos I'm like, oh my god So are there other things that you plan to do different like at the beginning? Are there that you know that you did different with the other kids? I'm going into it Completely with a different understanding. I went into it with my other kids like Like you do like you see in the movies. Oh my god You're gonna get to the hospital. Yeah, what's what's gonna happen? Okay, let's make sure everything's okay now It's like let's grab the eye. Oh, yeah much more calm Um, you know much more relaxed about it. We know the process and feel much more informed Um, you know, we've practiced the these these partner techniques that we are gonna do together to where I'm gonna help support You know Jessica through the process There's pressures and counter pressures you can put on the body Which for me is amazing because of my understanding of the human body through fitness It's an easy learning curve for me because I can see like, oh, it makes sense If you push here or squeeze here when she's having a contraction to help You know with the process and help take away some of that pain. So I don't know. It's it's all it's all very Very fascinating. I'm really looking forward to you know to do in close man Hey, I'm back on the the I'm doing a whole night routine now. Just like I think like with the fitness I'm trying to bank my sleep So I'm trying to like prepare for that So my I've been doing the sleep routine where um, you know, turn off the electronics two hours before I was kind of getting a little lax with that So two hours before turn off the electronics Um, and then I'm doing the the gold juice from organifi and I actually brew chamomile tea and I use the chamomile tea With the gold juice and I use that in the gold juice to add a little extra Sedative power to it. Hmm sleep like like a rock dude I was actually just talking to organifi and they're telling us that the the gold juice and green juice the top two Products that people buy that are listeners of mind pump. That's for sure That's probably the biggest repeat gold juice. Yeah, uh with hot water. Like you say, obviously you make it Yeah, I just put it in hot water and it's it's just as amazing Oh, dude, I slept hard like just all the way through Dreams and the whole deal and then when I wake up, I don't feel groggy or anything Now, have you now have you and jessica discussed at all what nights will look like, you know If you are you going to be getting up throughout the night? I do you have this like you're going to figure it out as you go or so So again, totally different. I'm going into this completely different than the first time So my goal for the especially for the first six weeks Is to bond with the baby and give uh, jessica the opportunity to really bond with the baby And for her to move as little as possible because what I'm learning is That they you want to lay supine for definitely the first four if not next six weeks It helps the organs get into place. It helps everything heal. It's actually much better than when they go back to working out Everything works out better And so I'm and I want my kids to really be able to bond with their with their sibling So we're looking into a postpartum doula. I don't know if you guys are familiar with this So this is a doula that comes After the baby's born and their job is come in and help out and it can be Help out with the baby. It could be help out with cooking nutritious meals With identifying if there's maybe some postpartum depression, you know coming up, you know helping the just just in general Just coming there to be a big helper To a help with that whole process because the goal for me is to not worry about anything But the that first, you know six weeks of Jessica healing and everybody really bonding, you know with the baby allowed bringing the baby into a calm Uh loving environment, you know, so it's totally different than before Do they also do like the lactation consulting and all that that's already that's already at something Yeah, that's so this literally this is a person that comes and is like Helper with everything and I do forget that Jessica's a first time mom because I've done this before Yeah, and she's like, yeah, I'm a little anxious when you go back to work I'm gonna be alone with the baby for the first time like oh, yeah, I remember that feeling You know, so this will be so we're looking into it. I think we might end up doing it. Yeah, that's smart First question is from Jeremiah Johnson. I am an extremely picky person. It's hard for me to eat meat every day I don't like whey protein and I can't eat enough eggs a day to hit my protein intake What options do I have left? God? It's so good to be alive today when we have all these options I don't like this. I don't like this. I don't like that. I would go Well, I'm gonna throw you in the wilderness, son Let's see what you're gonna eat there Well, Jeremiah your options are other stuff. I mean, what are you asking? You know, is your question that you want To have more protein in your diet in which case You're gonna have to pick and you're gonna have to be able to reframe How you your perceptions and your ideas and your feelings around Some of these foods can't can you do that? Yes That's totally possible. I did that. I hated fish for most of my life could not stand fish couldn't stand the smell Hated it didn't like it and then one year. I became an adult and I went we went to Italy And I said to myself, you know, I'm just gonna open. I'm just gonna be open-minded I'm gonna really try to appreciate the fish. I know it's healthy for me So I'm gonna appreciate the health aspects of it And I'm just gonna have some and really try to erase some of my old preconceived notions about fish And here's what happened. I didn't turn into a fish lover But now I can eat fish because I might now because what happened is I developed a different relationship around it Because I opened my mind a little bit around a food that I thought I hated or that I had this idea That I hated all the time. So you can try that now if that's too hard for you And you don't want to do that. Well, then eat less protein and there's and the consequence of that of course is Probably why you're asking this question. You know, maybe you're not going to recover as fast build as much muscle So what if it's too hard for you to eat those foods Then don't eat them now if those foods are foods that cause gas for intestinal issues And food intolerances and that's why you can't eat them. It's a different thing Then it's better to not eat them. But the way you know, ask the question was I'm picky. Yeah Yeah, and I again, I think I I would be hard on this guy because that was me, you know, growing up and like having That mentality for a long period of time and and you know being really Given a lot of pushback in terms of like what people would offer. I'm like, I don't really like that and like, you know Really limiting my options and I had to work at it. I really had to adamantly reframe like, okay, if this is good for me, I got to start Finding what I can like about it, you know And like how I'm feeling afterwards when I just focus on these types of foods and I introduce them into my diet Uh and and you know, you just got to pick up on different aspects of it to Focus on and and I think that um, you know, that takes a lot of work I had the same issues with fish like Sal mentioned That's something that I'm still even to this day Trying to mentally Approach, you know dishes like that where I'm associating it now Like I used to be really into fishing and so there was experiences behind it when I catch a fish And that's when I did really enjoy it and it was very brief A period of my life where I was like, oh And we you know, and we grilled it and it was a family thing and you know It was like a celebration that I caught the fish and so I'm trying to like Think of these moments where I've you know had good You know times with with those types of foods. So I don't know like honestly, it's it's it's just something that I feel This this just screams to me. It's almost you got to take it like you're training Yeah, you got to start training on Reframing these types of foods. So that way if you know, it's good for you then It's something that you can start to like and enjoy I mean, I too I hated all kinds of shit that I eat now all the time. I hated fish. I hated eggs Um vegetables probably I hated Brussels sprouts I mean and these are staples in and a lot of times it's your experience You have with it the handful of times that you first eat it You know, uh, I still this day I don't like fish that isn't cooked a certain way and there's certain fishes I like that I don't really care for and I know like like salmon everybody knows like salmon's one of the best I'm not a big salmon eater. Like I like white fish better So how you prepare it a lot of times can make a difference Now this is also highlights why we talk about why getting your protein intake is so hard for vegans Because you could still do it vegans do it There's vegans out there that are bodybuilders that get enough protein intake And they're not eating any of these foods So you can do it you can eat nuts and seeds and beans and to find your protein It's just difficult. So if you're going to eliminate, you know These food groups and say that you don't like them and yet you still care so much about hitting your protein intake Well, you could something's got to give either like Sal said Let go the fact that you're not going to hit that much protein And you may not build maximal muscle all the time because you're not hitting the most doesn't mean you can't Build some muscle. You can't be fit. You can't be healthy Just because you're not getting, you know, one and a half grams of protein or whatever That's not a big deal But if you care that much about getting maximal gains and then you're also being super picky About the food. I mean, I don't know what to tell you in a situation Yeah, the part that that's kind of weird to me is that I don't like whey protein part like whey protein The way that they've the flavors and stuff that they make it's almost like a milkshake. You don't like ice cream Yeah, I mean that's like strawberry cake. I mean, okay. Maybe it's the way weird guy Yeah, maybe it's And I feel like he this is the guy that gets eats like corn dogs and chicken nuggets. So he gets his protein Yeah, yeah, I look I mean you I mean maybe try to organize protein. There's no way in it. It's all vegan And it's the best tasting vegan protein That I've ever had it's got a great amino acid profile. Maybe try that but look Here's the deal your preferences for food are partially genetic The studies show that there's some partial genetic Preferences, but the bigger part of it. This is proven. It's psychological Yes, the bigger part of Of what foods you prefer and like has to do with what they're associated with has to do with your past experiences And your current ideas around those foods Look you take the average american and you have them walk through an open fish market with the smell of the fish And and many americans would be like, oh, yeah, that smells gross You you take people from asian countries people who grow up Around these open fish markets and the smell is alluring to them. There's nothing gross about it Now it's all because now I'm now you could take an american Asian person someone who grew up here and everything and they'd be they would Probably be apprehensive to it as well And you could take an american that grew up in in china or in japan And they would probably like the smell of the open air fish market So knowing that you can condition yourself and train yourself by having different ideas Around food. I when I was a real young kid. I hated meat My mom will tell the story anytime she meets somebody who you know, and they start talking about me like Oh, I know you're my mom loves to tell a story about how I hated to eat meat And how when she would leave she would leave the room for a second come back That the meat wouldn't be on the plate and she'd check the garbage it'd be in there And then we'd have this big old fight about it, whatever This is something I did is like I hated meat now as I got older I got really into working out and I learned that meat built muscle and you found bacon Well, you know, I learned that meat built muscle and so I Developed a completely different association around meat and then I started to like The taste of meat and so you can do this with yourself But if you start out by saying I'm a picky person you automatically already Identify right as a picky person. This is who I am. You don't have to be you don't yeah Yeah, that's another thing. I can also not be you really don't have to be be open-minded try different foods Open-minded meats don't have expectations And then learn to value foods for lots of their different values not just the Maybe the hyper palatability of it or the taste of it But rather how does it make me feel what is the other values of it? And then if you could get through that and start to value foods that way then what you'll find Is that you'll likely start to actually appreciate the food? And then you might actually start to crave and enjoy the food and I've done that to myself and I've trained clients that way many many times Next question is from jamil a 144 Why do you think the dumbbell pullover has fallen out of favor in the fitness community? When people like arnold and others of his time used it regularly Especially since it sometimes referred to as the squat of the upper body hasn't fallen out of favor for us Yeah, I was gonna say has it really uh in our routines and we talk about all time Maybe maybe like pring with it like you'd mentioned like back in the day Like bragging rights back in the day before arnold's time. So you're talking about the 30s and 40s bodybuilders The pullover was an exercise that they would often Compete with or compare notes over who can do the most Weight as a for a pullover the pullover is a phenomenal exercise. It's extremely unique And in its function it works a lot of the body. It strengthens the muscles of the rib cage It works the pecs. It works the lats the serratus anterior really has to strengthen and stabilize Good shoulder mobility to do great. It actually it's a great exercise to develop or keep good shoulder. It's one of my One of my favorite exercises. Here's why I think it fell out of favor Because the trend of training body parts became popular as soon as that happened where it was like That's not an isolation exercise about like, okay. Where do you put it chest workout back workout? Like which one do you do? I know arnold didn't his chest workout. I know a lot of other bodybuilders do in the back workout I prefer to do it On a back workout when I do it, but it's not a it's not a single body part exercise It's hard to categorize and because Body parts split training became that's a good point. That's a pretty good theory I would guess that yeah, that's probably true because it's like a many other move like a Turkish get-up Which was obviously extremely popular back in the days that nobody talks about or uses It's like one of those things. It's like, where do I put it? Yeah, so then it just fell out of favor because of that Oh clean and press clean and press was how people did shoulder presses forever But a clean and press is like working so many different muscles that I'll just do a standing overhead press because it's just shoulders Yeah, today's shoulder. I know it's interesting. They they didn't have racks where they just take it off You know the racks you'd have to actually pick it up from the ground And then play, you know press it overhead So yeah, there was a lot of that and like there's there's a lot of weird categories for a lot of those old type of lifts It's like, what do you even put it? Where do you put a bent press where do you put a windmill? You know, where do you put all these old, you know, old school kind of It encompasses way too many muscles. So that's a really figured out talk about this too. I mean, this is I definitely maybe we haven't talked about it in a while But we used to talk about pullover all the time is like a favorite exercise Oh, yeah, I mean back in the day the way used to do an incline press You guys know how they used to do it they would have an incline bench They picked up they did they clean the bar up and then go there was no seat It was literally like a plank and they they clean away and then lean back and then do an incline press Okay, so were they able to use as much weight for their chest? No, but what were the side effects? Like built their back traps their shoulders their traps like the the pullover like a lot of these exercises unfortunately People are missing out on the incredible value that they provide Because you know the paradigm became These you know exercises that work specific body parts. That's really too bad. You know, it could almost it's funny I've never I've actually never heard anybody refer to as a squad of the upper body, but I can get behind it You know shoulder even your triceps Uh, your your chest your back your abs like I mean it does get it does get full range Yeah, you're getting a great stretch when I was in um judo and when I did uh grappling Especially if I did no no gi grappling, which is where you just either shirt off or wear a rash guard When I when my pullovers were strong. Oh boy, I could do snap downs so hard and incredible stability and if I If I hit you with the hard snap down you either reacted by standing up Which I take you down or you're hitting the mat and it was because I was developed able to develop so much power From a pullover so there's a lot of function as far as developing the body It's one of them for me personally one of my favorite uh back exercises I love doing pullovers either before I do a pull-up to give me that lat pump. In fact, I did them this morning Um, or I'll do them at the end of the workout to stretch the lats work the terra's major and minor You know up at the top so and if you follow a maps program You're likely to run into a pullover. I think it's programmed it a few times It's got to be in definitely in the rgb bundle. It's it's in I know it's an anabolic and I know it's an aesthetic Yeah, it's in both those for sure. Um, so if you want to and here's the thing The way we wrote our programs is based off of our decades of experience on what really works not the trends We don't give a crap about the trends So if you follow let's say you did get the rgb bundle and you follow the exercises What you'll find are exercises that might be popular now And then you might find exercises that fell out of favor or something that you've never really seen before But they're in there for a reason. It's because they really work. Yeah, they're really good. They show up more than once always Next question is from mover and shaker 21 What are good priming movements for golfers? Justin, didn't you create a free priming guide for this? I did. That's very specific and I was back when we were like, okay Let's do some real specific stuff and see, you know, who's going to respond. So I did put together It was it was more of an infographic So, you know, just kind of taking maybe 10 or 12 priming movements that would really help golfers out and and Basically take them through different planes of movement and Yeah, so it's all highlighted in something that's actually a free downloadable Infographic that you can get on our mind pump free.com. I don't even remember what's in I imagine what some anti rotational stuff Did you have rotation stuff? I actually put a little stick mobility in there as well That you can do with or without like your your golf club Even so if you want to like if you don't have a stick, you know, you can use your golf club for some of these movements, but Yeah, definitely anti rotation rotation Uh, you you had like some windmill movements in there. You had some hip hinging movements in there um, and uh, really it's about, uh, you know Getting access to those movements and being able to have control Uh, so that way when, uh, you know, you go to swing and everything you have control and you have fluidity In your shots Yeah, the the the recent study came out on priming and it shows that first of all something that I did not realize was that When you prime your bot by the way for people listening, you don't know what that is Think of priming like a very specific and far more effective warm-up So it's like warming up, but you're literally, uh getting your body to perform better When you go into your performance your workout or whatever. That's what priming is. It's very specific And it's far more effective than a warm-up and at the very least that reduces injury like a warm-up would So that's what that's You know all about but there was that one study And they showed that priming the effects of priming lasted like an hour So I whenever I prime a client. It's always right before they would do their workout But based according to the study you could prime your body and an hour You still have the benefits of it for a whole hour After you've done the priming now, what are the benefits you have more power? You're more explosive better control better movement better stability So it's literally if you want to add let's say I'm going to make up a number, but it's probably around You know two to five percent performance To your whatever you're going to do then you want to do a good 10 minute priming session This reminds me of a story. Did you guys ever see those guys at the mall? When they would sell those stupid bracelets or necklaces that The magnet ones right yes in baseball players for a second. We're wearing them. You guys remember that? Yes So this is I remember this is right around the time I really started figuring out priming and so I went to the mall And I was there with with a friend of mine and there was a guy You know talking about these magnets put it on and increases your performance and so awesome And I remember being like all right I'm going to go have some fun with this guy to see what happens And one of the tests that they did was without the bracelet You stand up on one foot and you put your arm out and then he pushes down on your arm and then he tips you over So he does that first he goes try and resist as hard as you can and then he pushes down and then you kind of tip over Then right after he puts the bracelet on and then he does it again and lo and behold You're way more stable and way more balanced And so you're like it's the bracelet. No, it's because he primed you The first set was priming your body. You're going to be better the second time around and I told him that I'm like, oh, you know, you just you just set my body up by pushing down the look on his face Yeah, like thoracic rotation is something I think a lot of people don't really You know get in their everyday lives and everything. So that's definitely one of those You know areas that we focused in on and priming for like a golf swing and shoulder mobility obviously hip hinging elements to that so You know doing like a supine scorpion things like that where But you're you're adding intensity in terms of like intrinsic tension So this is all part of priming too that I think a lot of people don't really put enough emphasis on is To be able to anchor a certain part of your body for that anti-erotary effect So if you're rotating and then adding tension, you want to be able to anchor yourself properly And then you're pulling yourself away from that anchor point creating that tension So your body can respond appropriately. So that's all all of that is included with that Yeah, so it's mind pump free.com by the way, and there's a golfers guide in there And it's totally free and it literally shows all the movements and stuff jessons talking about Next question is from bj ben johnson While doing a three day full-body weekly routine What do you recommend doing on the off days to stimulate muscle growth? I've heard sal promote trigger sessions. Could you explain what those are and how they help? You know, I just posted in my story. I don't know if you guys saw this Where I posted the three Most impactful books that I read as an early lifter And so there was Arnold Schwarzenegger's encyclopedia bodybuilding That was the first that had showed me all the different exercises Then there was mike mensers heavy duty. That was really the first book that got me to question common knowledge in muscle building because it was so Just opposite of what I had thought was true or whatever And then the third book was the one that really got me to understand The value of frequency the power Of sending a frequent muscle building signal. This book was called dinosaur training And in the book he advocates for daily Lifting and daily practice of lifting This was so opposite from what I had read in flex magazine and bodybuilding magazines where they said, you know Annihilate the muscle or beat up your muscle and then let it rest and recover And basically what he said in the book Was work out every day. Just don't work out hard every day and that frequent signal will get things to move along And that's when he really started to look at frequency now later on I observed the effects of Frequent, you know activity on family members and their body parts that were developed and I've told the story a million times Like my mechanic uncle with the big forearms and all that stuff and On those off days do low intensity exercise Number one it's going to speed up recovery. It doesn't slow down recovery. It doesn't get in the way It actually speeds it up and number two Even though it's low intensity That doesn't mean it's not sending a small muscle building signal. It's not as loud And as big as the full body workout you might have done the day before But it does do something and so what a trigger session essentially is is a 10 minute Light pumping session You're just doing some exercise to get a little bit of a pump And then you leave it alone and you could do this a few times a day on the off days And it makes a tremendous difference And how your body develops. Oh, yeah, and to kind of back that up like one of my favorite books I'm always uh talking about is super training by mel sif and You know, they go through all these different studies Over from, you know, russia and one of the things was about the olympic lifters and how they would lift and Really like stay in a low to moderate intensity as they would go to do these like really complicated olympic lifts and and they were just You know sharpening that that signal of how I lift and go through this movement and trying to You know really like master all these little nuances that that were involved in in that process and so To be able to do that effectively to to always do it with intensity You're going to get under fatigue and then things are going to get away from you And so it's it's much more effective to just Continuously sharpen and work on this like practice. And so it's like in terms of trigger sessions It's basically the the practiced version of you know, doing those exercises before you then get into your workouts Well, I don't have a good book to reference But I do remember reading this study for frequency and when that light bulb first went off for me The problem though that I had was I remember realizing like oh I need to hit the muscle group more frequently and the challenge that I had was I still was applying the same mentality that I was before and so I think that's We're I think a lot of people get stuck here Even aren't some of our listeners like they hear of trigger sessions and then we we talk about frequency And I got to think that there's a large portion of people that probably are applying it the same way that I probably was As a young kid just thinking more is better. It's a workout. Right. Yeah, exactly It's more workouts, of course If two workouts were good three would be better and then four would be better and five would be better, right? and the the thing that took me a while is to really Be okay with scaling back the intensity and it's hard Especially if you if you've already been trained to like train hard and you want to sweat and you want to burn Like I it's probably the number one thing that I have to address in dms when people are referring to trigger sessions They're like, you know, how hard should I go and how heavy should I go and how many should I do? And they're those are the type of questions when it's like no, don't think of it like that at all We're literally just trying to pump some blood practice a movement. You're really trying to just to facilitate recovery I like to talk about it like more like that Then I like to talk about it as an increased frequency because increased frequency to so many people just means more workouts And think of it more is like what you're trying to do is send blood to that that muscle group that's that's sore I want to send more blood more oxygen more nutrients to there by me Doing something really light it's going to pump fluid into there and speed up the recovery process So think of it less of like a standalone workouts that you're doing throughout the day and think of that I'm just trying to send send blood send signal send fluid send nutrients to that area speed up recovery And that's what's gonna help and then yes, of course the increased frequency of touching that muscle Is going to do it but that to me is the big hurdle for people that Are learning about trigger sessions is knowing how to separate the difference between a traditional Or a foundational workout from what are these things that you guys talk about trigger sessions? They really are and that's why we recommend bands Like bands are so good for this because they're they're easy They're light that you can take them anywhere and you really are just trying to pump some fluid and some blood And oxygen into that muscle totally and here's another way to look at it, right? So imagine if you're looking at you're looking at a graph or there's a you're standing in front of the clothesline Okay, you're looking at a clothesline Everything below that clothesline means your body is losing muscle Everything above that clothesline means your body is building muscle And when you work out you send a signal that goes above that clothesline when you're not working out The signal goes below that clothesline. So now think of the signal as a balloon that's filled with air So it's not filled with helium It's filled with air and so you start out your day And you do a hard heavy workout Give that balloon a real hard hit underneath it and it's going to go real high above the clothesline Now the next day comes around. Well, you you you're not going to be able to recover from another really hard workout But that's okay Because that balloon is still even though it's floating down slowly It's still above the clothesline. So now you don't need to hit the hell out of it You just pop it a little bit give a little pop Then you wait till the next day and then it comes down. Oh, it's getting close to the clothesline But now I'm going to do the hard workout pop it real hard again. So essentially what you're doing is your Every single day either through intense workouts or through light trigger session type workouts You are maintaining a positive Muscle building signal and the way your body ultimately builds muscle is if the positive signal is Outweighs the negative signal because there is no such thing as maintenance in the body You're always adapting and when it comes to muscle, it's either building or it's breaking down It doesn't blow in or pop it. It doesn't just stay it doesn't just maintain. So You want to keep that signal popped up? You know above the clothesline and that means Some workouts are hard. Oh, but now I'm limited by my recovery. That's okay Now I can do a lighter workout and send a Lower level signal. I don't need to send such a loud one the next day. Oh, I'm more recovered Now I can send a louder signal if you approach your workout this way, especially if you're looking for maximum gains Like if that's your goal if you really want to see what your body can do Do two to three trigger sessions on your off days It will blow your mind. You have to be consistent doing it just once or one day a week It's not going to do it do it every single day on the off day Try it for a month. Watch what happens. Write me a dm. I promise you it'll blow your mind Look mind pump is recorded on video as well as audio. Come check us out on youtube if you want to see our faces Uh, also, you can find us all on instagram Doug can be found at mind pump dug and you can watch his page and look at behind the scenes kind of stuff Um, justin can be found at mind pump. Justin add him at mind pump adam and me. I'm at mind pumps out So the first trimester, um, this was kind of interesting not a lot of Physical like you can't necessarily tell oftentimes because it was first time moms that they're pregnant, but they feel very different oftentimes Fatigue can be pretty bad in the first trimester and nausea can be pretty bad in the first trimester