 If you wanna be able to throw a ball forever, then practice throwing a ball. If you wanna be able to, you know, jump rope or run, you gotta practice it frequently or you'll lose the ability. Regardless of what builds the most muscle and burns the most body fat, makes you look a particular way, don't forget that. You have to practice movement patterns or you'll lose them eventually. Oh yeah, here we are, mind pump, and here's the giveaway. It's the Prime Bundle. Maps Prime, Maps Prime Pro, you can get it for free. You gotta do the following though. Leave a comment below in the first 24 hours that we drop this episode to help us with the YouTube algorithm, just being honest here. Also, subscribe to this channel and turn on notifications. If you do all those things and we like your comment, we'll notify you and you'll get free access to the Prime Bundle. Also, we're having a sale this month. One of our bundles is 50% off and one of our popular workout programs is 50% off. Here's what they are. The starter bundle, this is Maps Antibolic, Maps Prime and the Intuitive Nutrition Guide. Normally discounted, but you can take an additional 50% off. Then we also have Maps Split. This is a bodybuilder, high volume body parts split routine. Great for sculpting the body, building your body, muscles, it's great for fat loss, it's advanced. That program is also 50% off. So, if you're interested, go to mapsfitnessproducts.com and then use the code MACE SPECIAL for the 50% off discount. All right, here comes the show. Here's an old adage with a lot of truth. If you don't use it, you lose it. Let's talk about what that actually means though. Man, yeah. I heard that so many times. What did that originally refer to? That is no fitness wise what we're gonna get to, but. That is a great question. I bet you, I'm gonna guess, maybe Doug can look this up. Jacqueline is the first person to say. Oh, you think so? You think it was a fitness saying first? Yes. I think it was Jacqueline that said it first. I'm gonna guess. This is a total guess, but I feel. I feel like I'm more Justin's head is that. Justin's thinking it's probably something outside of fitness and then we've used it. Like a jingle? Yeah. Yeah. I feel like it's. Like a cereal? We've brought it in. If you don't use it, you lose it. I remember being, it referred to like things like riding a bike when I was little. Like that's the first time I got. Like a skill, yeah. Well, that's what it means. That's literally what it means for fitness. Yeah, I know. But I mean, I don't know if it originated from a fitness person. I really feel like. I hope Doug can find this. I'm super curious. Look up origins of, because you don't know how to Google, right? Origins of if you don't use it, you lose it. There's a skill to using Google by the way. All right, so what does that mean? Okay, so the way we use it and why there's truth behind the way we're gonna explain it is whenever you stop practicing a movement, whenever you stop doing a particular exercise, you actually begin to lose the skill of that particular movement. And for example, if you stopped overhead pressing and you avoided lifting your arms above your head for most of the time, eventually you would start to lose that skill. It'd be very difficult for you to do it and you would start to develop compensations as a result. Same thing with a barbell squat or a deadlift or a row or a press. And this is one of the main reasons why it's so important to use a variety of movements and exercises because you actually start to lose that skill. And this applies even to the most fundamental skills. For example, if you stopped walking for a long time, if you, let's say you were injured for a year in a hospital bed for a year and you did no walking, when you got up to start walking again, you would quickly find the aid to kind of relearn the skill of walking to some extent. So it's very true statement. And that's, again, this is why when people say things like, oh, you could develop your legs without ever having to squat or, oh, you never have to do an overhead press, you could still build your shoulders. You know, there may be some truth in some of that, but also we're missing a big. So dark side to that. Very dark side. You lose the skill of doing those things. And those are fundamental movements. And I mean, the body's an efficiency machine. It's whatever you're telling it to do in prioritizing is what it's gonna focus on, making sure like the energy management is allocated in that direction. So whatever you start to de-prioritize is what it's gonna inevitably sort of prune off. And this is what we see later on where strength, especially around the hips with older people, if they're not maintaining squatting, they're not maintaining these type of hip hinging patterns, it really becomes problematic with the way that they're able to function and carry on the rest of their days. It said very, very brilliantly. And it's completely true because you're maintaining skills and movement patterns take costs energy. And your body's always looking to become as efficient as possible, just like you said, and reduce its energy expenditure. And if it has no demands to do a particular movement, your body's like, we don't need this. Let's remove this. Let's prune this off. Yeah, I'm trying to think right now, which did I see more of the squatting or actually over? I think I would make the case that overhead stuff goes first for clients. I mean, I think I see the- I think you're right. I think I see the overhead thing even more in younger people today than I used to. Like advanced age clients, it was almost a given. Like if you had somebody north of 60 years old, getting them to squat just down to 90 degrees or heaven forbid below that was nearly impossible or very difficult to get them to and or reach their arms above their head. And I guess I think it's because our daily lifestyle just doesn't require that anymore. So if you do not make an effort to actively train the body in those planes or to go through that range of motion, you absolutely prune it off and lose it. And I think we're seeing this happen earlier and earlier because of technology and stuff. Yes. We're getting to a place now where, I mean, we've talked about this or alluded to it a couple of times where Justin has had models, right? Cause we've replaced all of our video demos and stuff in the programs with models instead of any of us. And we would, you know, contract obviously people that are in really good shape and fit to be models for a fitness program. And many times Justin would be stressing out cause he's like, fuck, they can't do this like basic overhead press when that is a very fundamental movement. And we're talking about people in their 20s and 30s. Who are built. Yeah. That have muscle because they just stop doing that. So I can't stress the importance of that enough. And I think it's going to get worse right then it is before it gets better because I don't think enough people do it. You're right. Because if you go back 50 years your job and your daily activity included a lot of stuff and now it's just sitting down. You know, the attitudes in medicine have even changed around this. So it used to be where if you struggled walking they would immediately have you use a cane or a walker. Like, no, no, use this real quick. Now they actually try to extend how long they can keep you from using those things because what we find now is that when you start using a walker you lose the ability to walk without a walker even faster. You actually, your body starts to adapt to using a walker or adapt to using a cane. So if you take somebody who starts to use a walker you know that them walking without a walker becomes more dangerous faster after they start using that walker. I know this with my grandma. My grandma eventually went to you starting using a walker. And I remember I was really trying to figure out a way to kind of prolong that. And I told her, I said specifically, I said honey no, no, I said when you use this you're going to lose your ability to walk without it much faster. So we got to figure out a way to keep you moving without as long as possible. Now she's in her late eighties and inevitably we had to use it. But yeah, that's the case and medicine has actually changed around that. Have you seen some of the crazy interventions now? They're coming up with in terms of like getting people to go through walking patterns again that can't walk. So they have like zero gravity treadmills and they have like these, what are they called? Like exoskeleton type of, you know. They're like suits, right? Little suit that they put on, yeah, for their lower half their body. But it just starts to program and take them through those movements even though they don't have that connection yet. Eventually, like with some people, I'm sure this isn't the case with everybody but it's able to, you know, refire those signals again and get the brain to respond and actually connect with that again and help some walk. This is true for all movement patterns. So it's like if you wanna be able to throw a ball forever then practice throwing a ball. If you wanna be able to, you know, jump rope or run, you gotta practice it frequently or you'll lose the ability. I had personal experiences with when we did windmill. I remember years ago, we programmed windmills into one of our programs which now we really talk highly of a windmill and I went to try doing it and I couldn't. It was like my body just didn't wanna move in that way and I remember it was like, oh, crap, this is not good. So I practiced it and then I was able to do it but it was because I never did windmill. I never did that movement pattern. So I just didn't have it even though it was fit. I wasn't old. So regardless of what builds the most muscle and burns the most body fat makes you look a particular way. Don't forget that. You have to practice movement patterns or you lose them eventually. Well, the windmill I think addresses what I think is the third most common, right? So I think the three most common are the ability to squat deep, the ability to lift your arms above your head and then rotational strength. Those three are the most common that I think I would see in clients that you would. That's the compass test, the mass prime, by the way. Those are the three things that we put in there. Yeah, intentionally. Well, and I think if you do a really good job of addressing those three, you cover some pretty good basis as far as protection for yourself and then keeping the basic fundamental skills of everyday life. Whereas if you lack in one of those, that's where you see injury and overcompensation. Totally, 100%. I gotta tell you guys about this, I don't know if you can call it a prank, but I was joking around with Jessica and the kids the other day and it was hilarious. So I go to change the baby's diaper, right? Now, earlier, we have really dark, bittersweet chocolate that we give to Aurelius ever once in a while because it's a bitter flavor and we've read that if you introduce, it's important to introduce different flavors to a baby to get them to develop a palate. And one thing that they recommend is really dark, bittersweet chocolate because it's not sweet, it's bitter. And that's a flavor that kids kind of need to develop. And we give them things like olives and stuff like that, do the same thing. So anyway, you had a little bit of bittersweet, this like, like I said, dark chocolate and I go to change his diaper and he had some of it on the side of his face. And I finished changing his diaper everything, right? So I took a wipe and I wiped off the chocolate. So now it's on the wipe. So Jessica walks over. You licked it or something? She walks over and I hold the wipe like this and I go like this and I go to like touch her with it. She's like, don't do that. And then I like touch my face with it and she looks at me bewildered. She goes, do you know what's on that wipe? And I'm like, yeah, I know what's on that wipe. And I'm like touching my face with she like, oh my God, you have no idea what's on that wipe. My kids are like, ah, don't do that. And I'm like doing this. So she thought that I didn't know that there was something on the wipe, but I knew it was chocolate. Yeah, yeah. Then I threw it at her and she screamed and she got so mad at me. I'm like, that's chocolate. I put chocolate on the wipe. But the look on her face. The junior hire dude. But the look on her face was like, she thought that I didn't know. So she was looking at me like confused. Like, are you? You know what I didn't know? I didn't know that they made a baby toddler with wife beaters. Oh, you like that? I didn't even know that. Where'd you find that? I didn't even know that was a special Guido shop that you found or what? No, Jessica found it. But she hates it. So that's what they make. I mean, since we were kids, it's what you call them. So it's not politically correct, whatever. It's an undershirt. Wouldn't it be called a rib tank or something? I don't know, dude. It's just an undershirt. The wife beater, dude. It's an undershirt, whatever. But now that I refer to it. Do people get mad when you say that? Is that something? No, I've never heard it. Everybody gets mad for everything. You could get mad, right? Because anything you can get mad at. It's so funny. It's 2022. To be clear, we do not advocate for beating your wife. I stand to be clear. I don't think a real racist wife beater. I don't agree with wife beating. He's way too young to get married. That's number one. No, so but when I call it that, when he wears it, she doesn't like it. So I'm like, honey, go get the baby's wife beater. So I don't call it that. I'm like, because he's wearing it. We can't call it that anymore. But yeah, so he puts it on and then he walks around the house. Oh my God. The picture of him and the wife beater eating or the video you had of him eating sardines and just pretending to be like he's on the phone. I thought, oh, yeah, the one where he's on the phone. It looks like he's picking up all these traits from dad right away. Looks like he's making making deals. And then he was eating strawberries and the strawberry had like a little red stain on it. So it looked like a little pasta stain. Now he's definitely he's progressing really fast. I mean, he's already starting to talk and stuff like that. So he's he's moving. He tries to say anything we tell him, but he can't obviously can't say everything. Yeah, no, he's he's definitely moving. Like I tried to get him to say fire alarm and he goes, blah, blah, blah, blah. I don't know what he does. But the fact that he's already trying to do that already is I mean, he's progressing really quick. Now, so I wouldn't have asked you this until probably because I don't really think I started to see traits come out until probably two or so for Max. Are you already starting to see traits and behaviors that emulate mom or dad? Yeah. Are you seeing some? Yeah, like he's, Jessica and I are both really touchy-feely like love, like we're love bugs and he is huge. She went to go visit my cousin. My cousin has a little baby girl who's I think she's like, I want to say she's maybe almost six months now. So she's just, you know, she was just born six months ago. And you know how it is, you take a year and a half year old to see a six month old. You don't always know how they're gonna react because they don't know necessarily to be gentle or whatever. So you're always kind of like, all right, let's see how they, and he just, he's so gentle with her. And then he kisses her and then he hugs her and then he's very protective. He did this with my, with my nephew too. My nephew came over and we sat my nephew on one of those push cars, but he was just a bit too short. So his feet were kind of barely touching and Araleas was standing next to him holding him steady while he's playing with it. So he's like this super, and then he's played with other kids who are like rough or whatever. Like we have friends that bring their kids over and one of them has a little boy that's like maybe eight months older than Araleas. So there's an age gap there, but he also has an older brother. So if you've ever seen little boys who have older brothers are 10 times more rough because they gotta deal with the older brother. So he comes over and plays with Araleas, but he takes Araleas' toys, he pushes them, and Araleas is like, he doesn't know what to do. He goes to hug them and the kid pushes them. Yeah. And Jessica's like, oh no, and I'm like, in my head I'm thinking like, I don't know, let him, let's see if he, let him figure it out. Yeah, let's see if he toughens up a little. No, but he's just a sweet, he's just a sweet little lover of a kid. So that trait really comes out. He likes to hug people, he likes to kiss people. If somebody's not feeling good, he'll walk up to them and he'll like rub their arm or whatever. So this is just really sweet. Yeah, it's kind of talking about our kids. Like it's just kind of funny because some of the traits like, I don't ever know when I'm gonna see them kind of pop up, but every now and then like ever it just cracks me up. And I always forget to like write it down what actually happened. But I do remember two specific ones that just I was dying. One of them was, so Ethan ripped one, like just loud fart, right? And he just walks by and he goes, God bless you. And they just walk in, I'm like, that's not what you're saying. But I'm gonna use that forever now. That's funny. God bless you. Max's thing right now, if he hears you like cough, sneeze, clear your throat, anything, he says bless you to it now. That's like, yeah, he connects that as like bless you always. So it's hella funny. I'll like just be coughing like that. Bless you. Oh, that's cute dude. Yeah, and we were talking about something else where it was like, I think like Ethan was afraid to do something or whatever. And he's like, you don't need to be so caranoid about it. And I was like, caranoid? Cause you know, these kids are like picking up on all the lingo of like being a Karen and you know, all this kind of stuff in the pandemic. And so he's like, you're caranoid. I'm using that for everything. I was like, brilliant, dude, you're coming up with stuff. I love it, keep going. I think at older, you start to see more of your traits, you know, start to come out. Like my dark sense of humor, both my older kids definitely have it. My daughter's got it more than my son though. Oh my God. Well, you know, it's okay. So you have old enough now, cause you have the oldest. Have you seen like when maybe your son was younger, he was more like his mom. And then all of a sudden he became more like you have, has it flipped or has it been pretty consistent, you know, watching the older ones grow up? And they can consistently stayed the traits similar. Does that, you know what I'm asking? I mean, I hear what you're saying. That's a good question. Cause I've heard people say that before where like, I mean, it's actually been said to me about me, like as younger, a lot of people said I was just like my mom, as I've gotten older people have been like, oh, you're just like your dad now. You know, that makes sense with, that would make sense because obviously when boys are little, they don't have the testosterone, but then it kicks in and that might bring out more of those traits, I would imagine. So that's interesting. I know my daughter right now, she's in sixth grade, she's running for student council. So she's like gonna go give a speech and do the whole thing. She's running against seventh graders. Like that's some guts, man. I wouldn't have done that at that age. So that, you know, that's pretty cool. Yeah, I don't know. It is interesting. They're definitely different than me in other ways as well. Like, like they're not, they're more quiet than I would say that I would. I definitely, most people are more quiet. The odds of getting a louder kid, Jesus Christ. It might be the youngest though. That kid sometimes is loud as shit. So I might pour Jessica who she's sensitive to loud sounds. I'm like, we're having another one too. The third one, this next one might be the loudest one of all might be totally screwed. So now Justin with yours, Ethan has consistently been your wife and Everett's been consistently you. Yeah. Or so far like in terms of personality traits and whatnot. It's been very, very much like that split division. I mean, there's some things I definitely see myself in with Ethan as well. But it has sort of started that way. I'm wondering if it's gonna shift, you know? Like, you know, down the road. But it's just, it's too, too clearly obvious, especially when he just like bruises his way through everything and breaks things. And you know, it's like, I'm like, oh, I'm trying. Like, dude, calm down. Stop being so rough with like, it hurts Courtney all the time. Like, dude, calm down. Like you gotta be gentle, you know? And like, I'm talking to myself. Dude, watching Justin do anything that requires like a level of gentleness? Bro, we were, we were, okay. It's the funniest thing. Tell the audience the right case. So yesterday, yesterday, the day before yesterday, we're signing docs on a place. Oh yeah. We're closing in Oklahoma right now. Signing a piece of paper. We're signing docs, right? And it's kind of a fast thing, right? And all four of us have to sign. And so we just kind of, and we've done this quite a few times now. And Justin's to my right and I signed. I passed it on Justin. He takes the fucking pen and through the paper. It was a sharp pen. I'm like, I've never seen that happen before. It wasn't, it was the same pen. We're all using the same exact pen. No, I did that. I was like, she's using my car. Like, all readjusted would sign a, dig a hole through the papers when we're signing docs. You think you'd learn, right? No, it's still gonna be there. No, when you picked up your car, your new car, we get in there and he's trying to figure out how the shifter puts it in reverse and forward. Cause it's a little different, right? I'm like, bro, it's like a gentle tap. He was shifting it like it was a, like it was a stick shift from the 80s where you got to like kaka kaka. I think I need to go back to that, dude. That like fits me better. I'm so glad. So I was telling Katrina that I'm sharing that cause you drive the same cars, right? So I was like, oh, you know what? I bet he hasn't had to put it in neutral yet. So remind me today why I'm here and we're here together and I see you drove it to show you and I don't know if you have yet or not, but neutral is very tricky on that car. It's a, cause it's, okay, drive and reverse. It's, it's in the middle of those. So, and I remember the first time I took it through like a car wash, like even I struggled with that. I was like, yeah, it's really actually hard to find. Neutral, you have to have such a very gentle touch. I'm learning, dude. So I thought the car was gentle, dude. I'm like dying, dude. Cause like I try and press the button. It's not working. I'm like, it's a touch screen. I thought about that and I thought about how frustrated I got the first time that it happened to me because I had to throw it in neutral to put it on one of those car wash and I hadn't actually practiced. Other than before that, I hadn't put it in neutral. I had the car for, I don't know how long and I'm like freaking out trying to get it in there. It took me forever to actually figure out that. Oh my God, I gotta tell Justin because he is worse than I am for sure. I can just see you losing your shit, get ready to give me. You ever hear him text on his phone? Ka-Ka-Ka-Ka-Ka-Ka-Ka-Ka. That's not a typewriter, dude. It's electronic touch screen, bro. I do everything full throttle, you guys. I know, you have two speeds. That's one thing I love about it. Or when he eats, you know, he's like, he's not like a bite. You know, he's like... in his face. Don't worry about the rest of it. It's a good time, bro. These are all character traits that make us all different. Yeah, it's better than being moody. I'm saying, I don't know how I got that. And you're a bit extra this morning. It's kind of a cloud. Dude, can I just say right now? We literally had, what was it, like four days of break? Did we get like four days of Adam in a good mood? I think it was four days. Whatever, dude. We had a break. You should have celebrated. You were like Moody's for a while, and then we had four days of like, oh, he's in a good mood, and then boom, today. It's bad mood. Whatever. What happened today? What got you mad? Oh, no, I just got a whole slew of stuff. I mean, my poor son again, like, yeah, another ear, yeah, another ear infection. That don't make anybody in a bad mood, I guess. Right, so I mean, I mean, literally it has not been an exaggeration. We have not been able to string two weeks together since October of last year, so that's always frustrating. And I feel bad, right? I'm flying out. I'm leaving today and, you know, poor Katrina. Like, you know, there's been already a handful of times when I'm flying out and she's home by herself with him. And like, she's already got a crazy schedule with work and then taking care of him and then not having me help. So I feel bad about that. Poor kid. Then hella late last night, I was like half asleep and had pulled up Instagram. And I have a private account for Maximus for my family and close friends so they can see him. And it's literally just him. It's just all photos of him and I've... Smart, I thought it was very smart. I started it when he was first born. Very wait for people to see pictures of stuff. Oh, it's so cool. I love it. I already go back and go through it. And so, you know, I've had that account now for two and a half, or almost three years now. And it popped up, what is Maximus's age or whatever. So just not thinking about it, I just, I plugged it in. I put, you know, his birth date in there and then... He's two years old already, yeah. And then, boom, this thing popped up on Instagram that it's, you cannot have an account if you're under the age of 13. And so it like... Like a two year old's gonna type in there. So it logged me out now. And it gave me like, it said I had like 13 days to dispute the situation or whatever, which Instagram is such a pain in the ass on how to dispute anything. Try to get a hold of someone on Instagram. Oh my God, dude. So now I'm like, I'm so, that has me, aside from the other things that's going on too, that has me the most pissed off because that is the one of the only ways of some of my family that live in other states and don't get to see him, they see him and get to... Do you have those pictures saved anywhere else? I mean, luckily I do have most of those, I believe in my iPhone right now. So that, like, but God, it's gonna be a headache to... I mean, they were all in chronological order. Like I even was like systematic on like, how many posts I would do. So it would be like a really nice, consistent like timeline of him. So I've put a little thought into how I post on that. So it'd be a really cool thing for me to look at. That's so annoying. So the problem is you can't get, like when I got booted, how do you get a hold of somebody from Instagram? It's stupid. No one. They have like this... It's all automated, right? Yeah, I have many real people. And then I've already had things before where I've sent in like, you know, a complaint or trying to get something done. And they have an automatic response that even comes back. Like I had one in there from, I think, like last year. And it says like, oh, due to our overwhelming, blah, blah, blah, blah, we have not been able to get... So it's like, okay, you give me 13 days to resolve this, but then you don't respond to me. So yeah, I'm super irritated about that. And then the icing on the cake, because I'm in Instagram, I happen, and I'm like, I'm like this close to being like so done, with getting into DMs. Like I've tried for a very long time to get as many of them. Obviously we all know that we can't reach everybody anymore. But what really annoys me is when I'm in there and I want to help people, that's what the real purpose of our Instagrams are. And I'm dealing with people that are firing at me because of memes or whatever. And they just get so triggered over shit and get... Everything has to turn into this big political fucking debate and argument. It's like, and I don't even think I post really political stuff. Like I'll post a meme and it to me, and to me, memes are like, I don't know, a way to have levity around a time today, like when it's so fucking satire. Yeah, it's not meant for me. Like this meme is not who I represent. It's not a representation of... I don't identify with this. Yeah, it's not a representation of my political economic views or spiritual religious views. It's like something came across on my social platform or someone shared with me and I chuckle and I laugh. I think it's funny. So I share it with my community. It's as simple as that. But there's always a handful of people that, oh my God, I'm gonna unfollow you now. It's like, fuck it, you don't need to tell me. Go, you know what I'm saying? Go. I don't want you to follow me anyway. Life is too easy, bro. Life is too easy now for people. They don't have anything really, like it really challenges them. And so they have to find... Is that what it is? Like I can't put my... I mean, I saw... Believe me, there was a real shit going down. Our friend, Max Lugavere, post yesterday... This annoys the shit out of me what you're about to talk about. He posts... Well, it's all the same thing to me. And I don't know if it's that people don't have enough to worry about or what causes people to be like this, but he just got on the Tucker Carlson show, which for Max... Now, Tucker Carlson has a segment. It's not his news show. It's a segment where he talks to people about other topics, health, wellness. Nonetheless, he's one of the most famous people on TV right now. Right. Huge audience. Yeah, huge. And huge for Max, who has an incredible message around health. He's a good friend of ours. And so what a very cool thing to celebrate. And he literally went on there and talked 100% about his books. Yeah. About nutrition, brain health, Alzheimer. Nothing else. And he gets a bunch of heat and people, oh, you know, I hope Tucker Carlson's fans like die of poison. And I hope you... You know, I can't believe you even talked to him or you shouldn't even be in this like... The irony of people who preach tolerance or the most intolerant. First of all, health is applies to everybody. I don't care what your political beliefs are or whatever, like everybody wants to improve their health. Max is in the business of helping people become healthier. And sell his book. Hey, and when did we become all of a sudden this country who doesn't believe in talking to people you disagree with or you don't like? Oh, man. Exactly. It's stupid. Like, it beats the comments of, ooh, and oh, you shouldn't have gone on there. And oh, I hope his audience takes arson. It's like, Jesus Christ. Like, first of all... I know. Your point. He's not even talking politics on there. Secondly, even if he was, why not? Why not? I mean, and if there was a reverse, if he went on something on a super left-leaning channel, like, who cares? Unless you have a weak argument, you can't defend. That's, you know, where I see it. It's like, everything needs discussion to get to truth. Yeah, no, it's become... The game has become to demonize the person and not the message. So in other words, if Hitler were alive today, obviously, trying to discuss ideas with Hitler would be like, why would you discuss? I had already killed all these people, these terrible person. So what they've done is they've labeled everybody they disagree with like that. So just sitting down to talk about ideas now is poison, because how dare you talk to Satan, right? And it's like, look, debate the ideas, not the person themselves, unless it's an actual... I thought what the comedian... We remember we just watched, all of us watched, was his name, Krista Stefano? Yeah, I love those names. Such a good standard. No relation, by the way. Yeah, such a good standard. It wasn't him who made the joke about... I don't know when this happened, but... AOC? No, no, no, he made the joke about where, you know, we've now moved in this time... I think it was him, we've moved in this time where words speak louder than actions. Like, it used to be said that, like, actions speak louder than words, and that's what we've always believed, like, hey, forget what they say, or whatever, pay attention to what they do, and how they act, and it's like, people right away now, right, like, it's like, what you say means the most, and it's like, they right away attack somebody for saying something, it's like, dude, you don't know what that person is doing. What if they've done more good for humanity and people than you will ever do in your lifetime, and because they say something you disagree with, you want them canceled? What? Super manipulative. Did you see the undercover video of the Twitter employee talking crap about Elon Musk? Oh my God, he's like, yeah, he's got Asperger's, you know, so he's special needs, so, you know, that's all I need to say, I'm not gonna listen to him because I'm like, bro. You talking about the most successful entrepreneur of all time who's created multiple billion-dollar businesses, and then you say that, like... Do you think the deal's gonna go through? I think it's gonna fall through. I think Twitter's getting revealed. I think a lot of what's under the covers is getting revealed. I don't think they're gonna let it get revealed. I think that the deal will fall through. Oh, and it's gonna crash the stock. Twitter's gonna crash. I mean, I agree with that, I think that's the... Because when everyone found out Elon was buying, it went through the roof. And then now that this whole, like, trying to figure out the bots where they're claiming it's 5% or less, he's like, minimum it's 20, he's worried it's 40 to 50. I mean, I think that's gonna kill the deal because I think if it is... Well, yeah, because he paid a price... He's valuable that way. That's right. He paid a price based off of their public filing. By the way, if it's discovered, and they prove that it's not 5% but 30%, 40%, they're in big trouble with SEC because their public filing says something completely different. They'll get crushed. Legally and on the market, they would get crushed. So he mentioned, I don't know, have you guys watched the All-In interview? They didn't know yet. I watched most of it. Oh, so good. I do wanna check that out. So good, dude. So he talked about, so I'm not familiar. I guess there's an app, I think it's in China called WeChat. Are you familiar with that? No. It's like Twitter meets PayPal or Venmo or whatever. Oh, okay. So it has the... It's like a social network, but you can also, it has this ability to pay and stuff like that. And he says that it's one of the most popular apps in China as far as usage and stuff. And he says it's something that we don't have, that we absolutely need. And they were bringing up, like was that part of the strategy of Twitter is to potentially convert it to look kind of like a WeChat. And I think that was part of his strategy, but I think now what he's contemplating, which is gonna be really interesting is that this Twitter deal falls through as if he doesn't build one himself. And I think he's leaning that way. Oh, dude. I think if they can't resolve this, they don't come forth on the bots thing and they kills the deal, Twitter thing ends up crashing. What a perfect opportunity for him to launch a companion platform. I do not sleep on that guy, obviously. He went through some hard times with PayPal, Tesla, SpaceX to the point where he almost went, he was like a week away from bankruptcy with Tesla. He literally sold everything, including his house and put all his money in. He finds a way, man. That's the thing about him. And it turned into, remember, he's Tesla, he was trying to get funding for Tesla in 2008 when GM was almost going bankrupt. And people were, he said in the interview that people actually got mad at him for asking them for money. They hung up the phone and stuff. Yeah, dude. And now look, you know, so the guy's, he's done some pretty. He said something else that I wasn't aware of either, that I, you know, because obviously he is, he's being attacked by the left like crazy, right? For the last, you know, a couple of years. And the irony of that is like, he's like, I've never even voted Republican before. Yeah. He's like, I've consistently voted Democrat. Well, I've heard this from so many Democrats. And he's all, I don't really consider myself a Democrat or Republican. I consider myself as a moderate. That's where I stand. But he goes to be honest. I've always, I've always voted Democrat. It's because he's painted, he's been painted as the evil billionaire that doesn't pay taxes, which is not true at all. And because he's a troll and he speaks his mind online. And so that's, that's poison for certain political ideologies. And so, and they have to have a boogeyman, right? If you're, you're Elizabeth Warren, you need to have a boogeyman who's, and let's pick on Elon Musk. Even though every time she tries to, he literally shits on her. He like, he crushes her and says, actually I paid more taxes than anybody in history. Actually I did this, actually I did that. What about you? You know, but I think it's pretty funny. Speaking of all the stuff, you guys watching crypto just tank. They're under 30,000 Bitcoin. It's been a while since it's done. Now, to be fair, I brought this up because a lot of people are like, I'm gonna look this up right now. A lot of people are talking shit about crypto, but we need to also have a little context, okay? So right now, as of the recording of the show, it's under 30,000, which it hasn't been in a long time. Now, and that's a huge plummet from, you know, where it was. 60 was its peak, right? Yeah, one point was at 69,000. Oh, 65,000 even, wow. If you look at the historic context of Bitcoin, it's still, look, it's at, if it's under 30 now, I mean, remember when it first started, it was in the hundreds. And historically 29 or 30 is still very high. Now, not as high as it was, you know, a year ago or whatever, but if you invested in Bitcoin as, you know, early as like the beginning of 2020, you're still crushing. So it does this a lot, but you know, painting the context, it's still, for a lot of people, it's a good buy. The people who got screwed were the people who bought it at similar speeds. I mean, we're, okay, I think we are in the, I mean, there's still people that are debating whether we're in a recession or not. Like because if we haven't officially, well, we officially haven't had two quarters of the negative GDP, right? So once we have a second quarter officially out of negative, which I think we're on pace to happen, then people were admitting we're in a recession. Then at that point, we've got what, maybe 12, 18 months of a hard time. So what's your prediction on like Bitcoin? Do you think like, how far down does this sucker go? Cause it's just now, I mean, the stock market led, right? It's crashing first. Now here you see. Bitcoin. Which in the past, by the way, right? And historically with Bitcoin, it's actually normally worked in inverse. That's what they sold it as, as a hedge. The problem with selling it as a hedge is you still can't use Bitcoin everywhere. Well, yeah, being sold is the classic hedge, right? It's value is, yeah. That's like hard for me to conceptualize. It's super speculative. So my prediction is as it's going to continue to suffer as the market suffers, I don't see it as being- Yeah, it's just going to go with the market. Yeah, because it's a very speculative investment. So how bad? What do you think? What do you think depends on how bad you think the market's going to go? Yeah, I don't know if we've hit the bottom yet. No, I don't think so at all. I think the, I mean, the winter will be the darkest time. I mean, that's, I mean, we're still- What's that mean winter's coming or whatever? Yeah, yeah, man. That wasn't the intent of that. Yeah, no, I think we might, I think we might see lower than 10,000. Yeah, I would say that sounds very reasonable, considering where it's, you know, in the past where it's been, I would say that's very, very reasonable. Yeah, yeah. So we'll see what happens. I don't know, man. I mean, I don't think it's going away. So I think, you know, waiting for that bottom would be great to then look at maybe, you know, swooping some up at that point, but just because it's sort of the standard in terms of like being the first and being like one of those that everybody knows in terms of cryptocurrency, because there are going to be competing cryptocurrencies. Yeah, I don't know if that's going to be enough though. Like, because I think at the end of the day, I think utility is going to be the most important thing with the coins. And that's why like, I'm not really bullish on Bitcoin. Blockchain, I am. Like, blockchain is here to stay. Like, I don't disagree with that. Of all the cryptocurrencies, Bitcoin's the best one, right? Yeah, but imagine, okay, imagine this right now. And I think we talked about this offer. Yeah, we did. We talked about this offer. Imagine Amazon, Google or Facebook. Creates their own. Creates their own. And three of the places, okay, Amazon, Google and Facebook are probably where 90% of the population is either spending their time or shopping. So if those three create some sort of a cryptocurrency, so, and it has some sort of a reward system on there and it goes up in value and there's only so much of it. And so like it's- Yeah, why would you use Bitcoin? Yeah, why would you use Bitcoin? Even if it's transferable, even if- That makes sense. Now, the only problem is, of course, you have to trade dollars for their cryptos. But if they give you crypto for like, if you use Google services this many times, we give you an extra Google coin. That's how they'll do it. That's how they, all they have to do is incentivize you to move over to their cryptocurrency to make it worth you trading your dollars in for your crypto. I could see that. And all it would take is the average person to do some simple math and go, okay, I spend every year $9,000 a year on Amazon shopping. Therefore, if I can trade my Bitcoin or my cash, my $9,000 cash, and I get $10,000 to $12,000 worth of buying power in Amazon, kind of a no-brainer. It is. So I do it. Now, here's the alternative. So you think like basically it could be the my space of the social media. So in terms of it being first to market but then getting obliterated. Potentially, right? But here's the alternative. The alternate would be if one of these services goes with a third party coin because of trust and safety. So in other words, if Facebook owns the coin and you're on Facebook, that may be less trustworthy than if Facebook uses a third party coin like Bitcoin. They don't control it. So like, hey, we don't control the coin. It's actually got its own, whatever. So that would be the way that I would- Do you see that though? No, I think- I don't think Facebook- These mega tech companies that are all powerful and wanting control- They're gonna need crypto for this metaverse stuff that they're not gonna stop building. Yes, I think the only way that that would happen would be if consumers demand it. If consumers demanded a third party coin, then maybe. But I see exactly what you're saying. I think you're right. Yeah, I don't think so long as it's safe and I think that's what everybody cares about. So long as it's safe- This is not manipulative. And if I can trade my dollars or other crypto into their coin and I already know what my buying habits are in this platform or whatever, it's kind of no brainer if they incentivize me with that. Now, the other thing would be if these things get so big, these metaverses get so big that they become, they all start working together, you would want a coin that works across- Well, and I think that's- A universal coin, yeah. And I think that's the hope from the people that are bullish on Bitcoin, is that- Yeah, because it's third party, so it crosses. It'll be like this. Facebook will have their coin, but they also accept Bitcoin. Correct, yes. Amazon will have their coin, but they also accept Bitcoin. So I think that is the, if you're bullish- This is optimistic, yeah. Yeah, but I mean, I'm skeptical. I mean, I- I love the memes around the crypto bros right now are cracking me up. I haven't seen it. Crypto bros before, crypto boat now. And one of them is like they're in a private jet and then the next one is like, they're in their basement in a chair or whatever. Secretly, yeah, yeah, it does crack me up. Cracks me up. I mean, everybody was so like, that's all I would hear from anybody who had no idea about investing. They're just go dude open crypto. No, hey, so look, I'm gonna take a turn here. I just read some studies on cannabinoids and acne. What? CBD in particular. You forget weed wins again. Bro, that's good for everything. I mean, it seems that way, right? No, CBD and CBC. So cannabis chromine, cannabidiol, but CBD the main one, it reduces the inflammatory markers that contribute to acne. And it reduces the sebum that is produced by the skin. And so they've done studies where they've used topical CBD, topical hemp oil and also ingesting it. And they see a reduction in acne. And this is awesome because this could potentially be a way to, like there's current acne treatment treatments are very powerful antibiotics with their own nasty long-term side effects, right? So this could be an alternative to something like that. That's what they're talking about in this article that I read. Now, can't you technically connect almost anything that has anti-inflammatory properties to benefiting or helping acne then in that case? Not necessarily. There's specific markers that would be more for acne. Like ibuprofen wouldn't reduce acne, for example, or hasn't been shown to reduce acne. That'd be a good answer. But it also reduces the sebum production, the oil that contributes and the bacteria. It's also got natural antibacterial properties to prevent the bacteria that promotes acne. Unlike an antibiotic though, it doesn't just destroy everything and cause a barren landscape or whatever. So yeah, very, very interesting. I would love if anybody uses Ned. So we work with Ned, right? That's full spectrum hemp oil and it's the best one that we've encountered. I'd love to get some messages from people if they've noticed any reductions in acne from using that. I don't have, I use it all the time but I don't have acne to even notice. I really don't break out. But I'd be interested to see if people have noticed any differences in their skin since using, you know, since using Ned. Yeah, yeah. Really, really interesting stuff. Yeah, speaking of our partners, I've been enjoying watching Justin do the Zbiotic commercials on that. Yeah, yeah, it's been fun. Who's, okay, who's shooting that? Is that Courtney, who's shooting it? Or you have your boys? Sure, I started out Courtney but honestly, we just don't really mesh when it comes to creative things. Is she telling you what to do? No. Nice way to say that. What we try to do is it causes fights. I'm like dancing a little tightrope here. No, cause she's very left brain, like very analytical, very like, okay, so what, and she just like can't get in that head space in terms of like how to frame it and like, and I'm like sitting there trying to like, describe all these stupid nuance details of like how I want it to go and it just starts frustrating me more than anybody. And she's just like, what? I did it. And I'm like, no, not do it again. You know, I'm getting all pissed. Anyway, so I've outsourced it now to Ethan and he's like my go-to guy. Oh yeah. Yeah, he's doing a great job. Yeah, so I'm like, let's see if we can keep this going. And so he actually gets it cause he's starting to kind of get creative himself and do videos with his friends and all that. And so he kind of gets it. Get him ready to work here, dude, when he gets old enough. I mean, he would love that. Like, I think he'd love that, but it's been fun. We just, so we have like a lot of these crazy ideas and we just, we shoot a lot and then decide what sucks and what's, you know, maybe this one will work. And so we're trying to kind of like go through that and just have fun with it. Dude, my cousin, speaking of Z-Biotics, so my cousin's in Nashville right now. So he's never been there before. I've never been, have you guys ever been to Nashville? I've never been. I've always wanted to go. I really want to go. In fact, we were going to plan a trip maybe to go there, but we decided to go somewhere else. But at some point I want to go there cause I heard it's pretty awesome. So he sends me video. I don't know where he is in Nashville, but he's somewhere downtown and he's walking with his wife and hanging out. And my cousin is one of the people I'm closest to and his wife, I love her to death, Sarah. She's amazing. And they love to have a good time, really good people. So they're out hanging out. And it's like, it's like a Tuesday night and it's just packed and people are having a great time and they're drinking and I'm like, did you, did you forget to bring your Z-Biotics? He goes, yeah, bro, I'm hurting right now. Cause I guess that we're drinking and he woke up and you know, when you're in your forties, you don't feel too good the day after. So I'm like, oh yeah, next time bring your, bring your Z-Biotics, bro, before you do something like that. But the street scene out there is incredible. It looks like, I showed you guys. You showed me that video. It looks like everybody's having a good time. Yeah, dude. It looks really fun. Kind of like reminds me of Austin when we were there and that one, I don't know the name of the street, but at least six street everybody and their neighbor were out. Yes. Just walk around and having a good time. Yeah, it does seem like it's got a vibe like that. Have you been there Doug? You've never been there. Oh, you've never been there. We should plan a trip. I heard it's really. Well, I mean, we at one point we were looking for properties out there. It was so hard. It was so competitive. It's like, it's one of the fastest growing cities in the country. It's not cheap. And it has been for a while. Yeah, inside Nashville, we were looking for. Nashville's really expensive. Yeah, Nashville's expensive. We were looking for suburbs around there as an investment. And it's just, even there, it's tough. It was so competitive. Like we had to have an offer in within 24 hours and it be over. It was just like Jesus. Where's everybody going? I love the music scene out there. I'd love to hit that up. That was the reason why I was drawn to Chicago originally because of the blues and jazz and all that like ties, like it was just great to go out. So that's the other place we were considering going. But would that be a fun place to go with kids or no? Yeah, I mean, Taste of Chicago, I don't know if that's in August or not, but that was always my favorite. I've been meaning to take my kids there because they have all the vendors and everything on the streets. They got live music going on and it's just like a big party all day long. So yeah, that was always a really good time. Yeah, so the options we had were Nashville, Washington, DC, Chicago and Las Vegas. And Las Vegas was the one that we released like excited about. Which one do you guys think the kids picked? Las Vegas. Las Vegas. Of course. My kids loved Vegas when we went there for the gymnastics tournament. And I was just like, what was it time to stop for them to do there? There's a lot to do for kids. There's a ton of stuff to do. Wow. Where'd you take them to the casinos and stuff? All the different sites? Yeah, I mean, we didn't really have a lot of time to do the sites because they had so many events and things that we had to like run. Tons of museums and shows. Yeah, the shows and the dinner. There's hell of stuff. Rides. Yeah. Isn't there like amusement stuff? Isn't there like a place where you can eat dinner and there's like a medieval show or fight right in front of you? Yeah. I've never seen. There's this new hotel there. I think that they're constructing that's like a big moon. And so you get like these moon rovers that you can ride in. And so they're making it very family friendly like in some areas of Vegas. Yeah, the thing that you don't wanna do I think is walk outside the strip. I don't know how it is now, but I remember as a kid, my parents took us for a family trip. And I remember we walked the strip and there's the dudes hanging out the flyers for strippers. Dude. And I remember I was like 15 years old and I was collecting the flyers. It's no worse than you walking down the street of San Francisco with your kids. Oh man. Well, you're not getting flyers for strippers. You're not getting flyers for strippers. You're just stepping over heroin needles. Yeah, exactly. You just gotta slap the needles away. No. Or some bum like pissing or shit on the sidewalk. I don't know. I think I'd rather have my kids walking in Las Vegas than San Francisco. No, I just remember as a 15 year old kid. I was like, you know, my parents are like, oh, they're not looking. I'll take that flyer in my pocket. I'll take that flyer in my pocket. Remember this is before the internet. Yeah. Hey, where are we at with the baby formula? Like is it still a shortage? I had my buddies. And I didn't know this. Did you guys know the regulations around it are ridiculous? Like they won't allow it to be imported from, I think from outside the US or this crazy strict regulations. One of the reasons why we're at a shortage because these regulations constrict the ability to import and produce. So they're trying to change that to bring us more supply. Speaking of which, Serenity Kids has a baby formula. And it's the A2 protein. So the whole milk from the A2 which is easier to digest. So that would be the one, that's the one I'm looking at for. I'm surprised they're not sold out because of the shortage. They have them. Yeah. It looks like they have them. I know Doug got on there to look the other day when we were talking about it. I would have thought for sure they would have been sold out. That's crazy. So what is the, is it the main reason because China produces 40 or more percent? I think is what I saw. So there were obviously supply chain issues and constrictions because of the pandemic now that we're starting to feel. But also there's regulations that make it very hard to import and get from other places. So we have this limited way to get the supply. And so once that got hit, we're totally screwed. So what they're trying to do now is loosen up these regulations to allow. I mean, well, what about the other 60% that's manufactured or made here in the US? Like we can't speed up the production. There's not a way to. I don't know the exact details, but I do know that a lot of them got affected because of all the shutdowns and stuff that were, you know, that happened. Hey, real quick. Do you like soda, but hate the sugar? Hate the fact that it contributes to poor health? Try olipop. So olipop is very low calorie, no artificial sweeteners. And it actually contains components that are good for gut health. So a can of olipop is like 35 calories. It's got fiber in it and compounds that help your gut. And it's got incredible flavors. My favorite is Tropical Punch, but they have like Strawberry Vanilla, Vintage Cola, much more, and it tastes incredible. Again, no artificial sweeteners. This is a healthy soda that's good for your gut. It's amazing. Go check them out. Go to mindpumppartners.com, click on olipop, and then use the code Mind Pump for 20% off your purchase. All right, here comes the rest of the show. Our first caller is Xavier from California. Xavier, how can we help you? Hey guys, how's it going? This is a, it's pretty awesome. Honestly, I'm not gonna lie. I'm a little nervous. But yeah, I've been listening to you guys for about a month now. I've learned a lot. I've unlearned a lot. And something that I've been kind of like getting into recently has been, you know, like I guess a little backstory. I've been training pretty consistently since I was in high school. I was pretty chubby in high school. And then like one day I just kind of got tired of being out of shape. And so I got into, I started playing football. Dad didn't really help start wrestling. Dad definitely did help. And then I got into MMA and I kind of fell in love with it. So I started doing that for about a 10 years. Went pro for a little while. And then listening to a lot of professional fighters and listening to like their habits and all this stuff. I started to like really sort of figure out like fitness and nutrition. And I got really like obsessive with that and started to kind of understand the correlation between your physical health and your mental health. And, you know, eventually kind of like hit home for me. I think I was listening to you like Jordan Pearson on Rogan. He like was talking about how he went carnivore. And then he was like, what was salad that was doing this to me? Like making him like depressed and all this stuff. And I started kind of thinking like, you know, like I I kind of like struggled with self image issues for a little while. I was never really satisfied with the way I looked even though I was like in the gym training three, four hours a day. I was never like shredded like some of the like some of the other guys that I was training with. And I'm like, what the heck, what am I doing wrong? So then I don't know, like one thing that prompted me to ask this question is like just recently I've been kind of like really like trying to figure out and understand like, you know like I feel like my training is pretty consistent. My diet is pretty consistent. I guess like some areas that I'm lacking in are probably my sleep, not gonna lie. And I do tend to binge pretty hard when I get anxious or more upset on, you know I guess lately it's been pop tarts. And I just wanted to like to like figure out like, you know is it like, like how strict do I need to be to like kind of like not affect myself in that way? And like, you know, is it is like your physical health and your mental health are really that like tightly related? Or like, is there something else I'm just like kind of like avoiding or not dealing with? Yeah, short answers, yes. Yeah, that's a good question. So first off, I wanna say Xavier that none of us are mental health experts, right? We're fitness experts. So we're gonna speak from there. Okay, so I just wanted to say that first but the data is pretty clear that physical health and mental health are very intricately connected. Studies, lots of studies have been done on this. They're very, very closely connected. So those two things go hand in hand and remember the mind is connected to the brain. The brain is connected to the body. So if your health is poor, then you tend to see it on the mental health side as well. Do you, now, so I'm gonna speak from personal experience. Again, I'm not a mental health expert but do you have, first let's talk about your diet. And I'm gonna talk about things that I know tend to have a negative effect on things like anxiety and depression. Do you use stimulants throughout the day like caffeine? In the morning, yeah. Okay, so if you're having a lot of anxiety, the first thing I would do is I would slowly reduce and then eliminate caffeine. So whatever baseline of anxiety you have, a stimulant like caffeine will tend to make much worse. So I would slowly reduce my caffeine intake and it's gonna suck for about a week but then you'll probably notice some benefit. Use the red juice to help you out. Yeah, yeah. Organify red juice is really good about that. In fact, I'm weaning down caffeine and I'm using it right now and it's really making a big difference. So you can try that as a substitute at first but even then I would go off that eventually because you'd wanna have nothing that can be stimulatory at all. The second thing is you talked about sleep. Sleep has a profound impact on mental health. Profound to the point where if it's bad enough it can actually cause severe mental illness and there's been studies done on this as well. So I would prioritize my sleep at night by having a sleep routine about an hour and a half before bed. So an hour and a half before bed I would put on blue light blocking glasses or turn off. All the electronics go by candlelight. I would not look at social media, not read or watch the news, allow my body to prepare for sleep so I could get some good recuperative sleep. That usually makes a pretty big difference. And then the third thing is do you have some kind of a spiritual practice? Then it could be religion, it could be meditation but do you have a daily practice where you take a 40,000 foot view of your life where you can look at everything, like when people pray or when people meditate they step outside of the body. They can look at everything and identify things that they're grateful for, process, emotions or challenges that happen during the day. Do you have anything like that on a regular basis? Not on a regular basis. That's probably, that's something I've gone on and off with and tried and fell off. It's funny that you say that my girlfriend, she does that and I've noticed a bit of a difference with her throughout the day. What does she do? She journals every morning and she'll write things that she's grateful for and thankful for and I believe she does it at night as well. And she's very spiritual and very into meditation and breath work and things like that which introduced me to it as well or at least I used to think it was all BS until I started looking into it and thinking about it and I'm like, well, maybe there's something to this but I just never was consistent enough with it. That's right, it's just like exercise. So like if I was talking about the benefits of exercise and someone says, oh, I tried it a few times I didn't really notice anything. That's the same thing with the spiritual practice you have to be very consistent and disciplined about it and you can do like 10 minutes a day just 10 minutes every morning, do it. Maybe you can add another five minutes before bed just kind of set yourself for the next day. Give that a shot. And then the last thing I'll say is this the two people that I turn to the most for this are Arthur Brooks, so we have two, I think we've done two episodes with Arthur Brooks but he also has a lot of his own content. He's an expert on happiness. So this is what he does for a living and he studies it and he's got some great content on it. So you can find the episode we had with Arthur Brooks or you can also look him up and read some of his books or some of his articles. He's really, really good. And then the second person, this is just personal for me is Bishop Barron. We did a podcast with Bishop Barron. He's obviously a Catholic Bishop but the spiritual side of what he talked about really had a profound impact on me and it made a big difference. And not having a strong sense of purpose or meaning in your life or not having something that you specifically are targeting, in other words, like worshiping God for example or having a top value that is not an earthly thing that will help direct you in the right way as well because otherwise you're gonna move towards your top value and it tends to be earthly things that don't have a lot of meaning or purpose behind them and that can cause a lot of problems for some people. So that, and that's just my personal experience. Again, this is not my expertise but that would be the direct, if you were my friend, that would be the direction that I would point you. Yeah, I would echo a bit of spiritual practice and meditation. I know you've been able to, you've expressed that you've been able to kind of see the benefit in that. It took me a long time to see the benefit in that. It took multiple attempts and honestly for me it was more of like bringing in a tangible way to experience that a little bit more deeply and that was where the cold immersion, the cold ice baths really kind of played a factor to that even a cold shower where it really forced on the breathing, the way that I could actually become more present here to where all the chatter and the noise and things that, my mind was just constantly racing, anxiety and all that was able to kind of shut down. So, that's again, that's another practice, a little bit more of an extreme practice than just sitting there and being able to breathe and meditate, which I highly suggest. But if you have trouble with that, that's something that I would look into as well. Xavier, can I ask, have you connected what makes you feel depressed and anxious? Um, you guys mentioned purpose there. And that's honestly probably, those are usually the things I think about the most when I start to get really anxious and stuff where like I start to really kind of wonder like, what the heck, why, what's the point, right? Like, why do I feel this way? Like what, and I mean, something I've been kind of struggling with lately is like, what is like my purpose? And yeah. How old are you? How old are you? 29. Okay. You know Xavier, I'll tell you a story. I had a client once. He was, how old was he, 17. And he struggled with this quite a bit to the point where he actually developed a drug problem and his parents sent him to one of those camps where kids go, they'll send their kids to and then they'll, you know, try to, I don't know, set them straight for lack of a better term. And what, you know what, and he came back a different person, but I'm not recommending you go to the camp, but I'm gonna tell you what he did. When he came back, he said, what made the biggest difference for you? And he says, they put me in charge of a group. And I said, what? And he goes, yeah. When I got there after a few weeks, I led a group of five other younger kids. And he says, and I immediately felt a sense of purpose for these kids. And it changed everything. So what's the takeaway? Serve some, serve other people. Maybe volunteer or go do something for someone else. That is a sense of purpose, right? You're helping someone, you're volunteering at, maybe, you know, we're, what are they called? Those old people homes. I can't think of the right term right now. Or you can go volunteer and feed people or you could do, you could volunteer, you know, MMA training. You said you're an MMA, you know, you did it for 10 years. Maybe you teach some people for free or whatever. Oftentimes that's what people need. It's the opposite, right? It's the opposite of no purpose. The opposite of that is serving others. And that's usually, that usually set people in the right direction. So just another, you know, again, based off my experience. Or seek a profession that does that, right? So looking for professions where you feel like you are serving somebody or helping others, I think is a great way. I also think, keep in mind, and I'm sure you don't feel that because I know this tends to happen when you get ready for your 30s, people start to go, oh shit, like I'm officially like grown up, I need to have my shit together. Bro, I'm 40 right now. And I barely feel like I fully understand my purpose. Part of it is just doing the work. Is doing the work, putting work in and not. There's something about your generation that this whole movement of like, you gotta find a career right now that serves your purpose and finds that, right now you need to learn. To learn what you even want. Try shit out, fail at it. Think you like something, do it, then find out you don't like it. Like don't get so hung up on, you need to have this answer of what your lifelong purpose is. Some people spend a majority of their life finding, looking for that. So don't allow that to cause this anxiety and depression. Be okay with the fact that maybe it hasn't fallen into your lap yet and you still got a lot of work, a lot of growing, a lot of internal self-awareness stuff to go through before maybe you find out what that is. Be a little empathetic with yourself. What in your life has given you that zest for life? Is there anything you can think of that you've done in the past or now where you're like, you know, when I do that thing or I did that thing, I really felt alive. Is there something you can list? I mean, yeah, it was, it was, it was fighting, honestly. It was, I was actually talking to my girl about this yesterday where I was just like, there's like, there just isn't anything else that gave me that. It was, I mean, a lot of it was like, like when you're in there, when you're in the cage or in your ring or whatever, like you literally just can't think of anything else, right? Like everything else kind of like just goes away and it's almost like euphoric. So that was like, probably like, I guess like the most stressful time of my life right up until I got in the cage and then it ends up being like the most zen part of my life. Oh, listen, Xavier, so Arthur Brooks wrote a book called From Strength to Strength. I think it would be valuable for you. So maybe you don't wanna go fight again because you're like, I don't wanna do that. I don't wanna get banged up or whatever. But you know what you can do? You can go teach. It's almost the same thing. Also keep in mind what you just said though too, right? So what made you feel that you got, you were the most ultimate present moment of your life is when you're fighting. And so that's what the meditation and the spiritual practice is. We focus so much on our past and the future. Very few people have the discipline to be in the now. Meditation, and that's really the power of a spiritual practice or meditation is it teaches you to be in the present. The reason why you love MMA so much is because you get out of your own fucking head. You stop thinking about what you didn't do last year and what you need to do to find your purpose. And it's like, this guy's gonna fucking kill me. I don't wanna think about anything else but this dude that's right in front of me. And you get this ultimate euphoric feeling. But what that is is that you've never been so present than in that moment when you shut that cage. You can find that through meditation, through spiritual practices and through discipline and self-awareness. So that's really what is the connection there. Maybe it ends up being your purpose and you find a career like Sal's alluding to where you teach kids. Doesn't even have to be a career. I think if you did it once or twice a week and you helped an amateur do their first fight, I bet you'd get a similar feeling. Yeah, I just want you to understand that though. The reason why you feel that is because there's probably nothing else in your life you've ever felt so present than at that moment. And that is what we're seeking. Xavier, you talked a little bit about diet. I'm gonna send you our intuitive nutrition guide because I think that's gonna help you with some of the ways that you, some of the relationships you have with food. So I'm gonna send that to you. I think the content in that's gonna help you with the diet aspect, okay? Awesome, awesome, I appreciate that. You got it, man, good luck, okay? Yeah, thank you guys so much. That was very enlightening, I appreciate it. Appreciate it, thanks. Yeah, that's tough. I can see though, and I've known a lot of people like this and I felt like this at one point in my life and I fell on and off, right? You just don't have that higher meaning and purpose and if you don't have that, the hard parts of life are really hard. Did you really feel that way? There's some times. I feel like it's a generational thing. Don't you feel that way? I feel like older people always say that. Yeah. I mean, I know that. It might be worse, you might know you're right, it is worse. I mean, okay. Anxiety and depression are higher than that. I'm now on my third generation of people that have worked underneath me, right? So I've had people, my peers, work for me. I've had the generation coming up, which are millennials working for me and then I've also had now the Gen Z work for me. And I see a little resurgence in Gen Z of being more like us and they're just like, fucking do the work and then we'll figure out this. But the millennial gap, the age range, there was this movement around like, that wasn't communicated to me very much. It was like when I was coming up, it was like fucking work. Very Gary V-esque. Are you hungry enough and willing to fucking eat shit or are you soft? Like just get out there, eat shit, figured out the purpose will come as you're grinding and working away. Yeah, I think, yeah, definitely. I've noticed the same thing in terms of like, really looking at the world's problems and looking at environmental problems and looking at political problems. Things you have no control over. Everything you have no control over and like just taking all that on on top of like your day-to-day process. It's like, get back to cleaning your own room. You know, the whole Jordan Peterson thing. Like it's about like addressing the immediate things that you have control over every single day that makes the most impact. And I think from there is where the purpose starts to really unfold itself. And yes, it is like service. It is of these other things, but it's in your immediate sphere. So your own community is really what you need to consider. Yeah, and if you, look, this is largely for young men, but this is true for women as well. Most of this, which is lift weights, get some sunshine, don't watch pornography, avoid lots of substances and have a spiritual practice and get good sleep. Like do those things and you'll find you feel much better. A lot of people feel terrible because they're inside all day long. They don't exercise properly. They're numbing their senses with pornography and shitty food. That, you know, they're overdoing the stimulants or the depressants. They're constantly inundating themselves. And then they're just on social media, getting the dopamine without the oxytocin. They're not connecting with people. Of course you're gonna feel terrible. It's like you're so against your own nature. We're humans. We're social creatures. We're supposed to do a certain element. And we're supposed to have challenge. We're supposed to challenge ourselves. Control the challenge. Go work out hard a few times, you know? Go do something that is challenging yet has got some purpose, like volunteer work. And that's a big one. Like you go help people. It's hard. Gotta wake up early. Gotta do this thing or whatever. But then you're serving other people. Those are things that I think payback dividends worth way more than the time invested in doing those things. Our next caller is Alex from Italy. Alex, how's it going? How can we help you? Hey guys, first off, I wanna thank Adam, Justin and Doug. For all the content you put out and for the info. And then last salvo, I'm gonna say in Italian. Grazie per tutta l'informazione che mi avete dato. Mi ha cambiato tutta la vita. E ho trovato un bel equilibrio tra lavoro, famiglia e oche. Grazie mille. Oh, you want me translate for him? Yeah, he said that I'm the best host and everyone else sucks. You'll have this for me. That's what he said. What he really said is, Sal, I know you've been working out really hard but you're still not as big as Adam. Please tell him. All right, go ahead and ask your question, Alex. Thank you very much. In English, though, please. Yeah, in English, don't worry. No, so like I said, I'm a bar owner. I have a family and I'm a hockey player. And I play, hey, sorry for my daughter. She should be sleeping right now because it's eight at night. So I'm sorry, no. So and yeah, and we do practice four times a week. We play, we have two games a week and the only day off is Sunday. And normally I always, I would always over train, you know, through with my workouts and hockey, but since I've been following your programs, I've learned to really just work out once a week and really keep it simple and concentrate on the sport itself. For example, last year during the season, I just, I just could not, my legs could not recover from. And like I said, I would really just work out once a week. And I was wondering if you guys could like have some tips or a help, you know, because I do want to play hockey until I'm 40. So I need to find a solution. Yeah, Alex, so you're on the right track. When you're in season once a week is plenty, but I'm going to add a little more. If your legs feel heavy, if they feel like they just, they're not recovering fast enough, I wouldn't work out your legs. I would just do mobility for your legs. So when you do your workout, the one workout a week on top of what you're doing during the season, you can train your upper body. It sounds like you're recovering okay with your upper body, but what I would focus on with legs is just mobility, just stretching, just recovery type stuff. And then when you go off season, then you can start focusing on the heavy training. But because hockey is so lower body, leg intensive, it sounds like you just don't have enough. And that's okay. In season, the goal is to minimize injury. What you don't want to do is approach your workouts. Yeah, you don't want to approach your workouts in season like you're trying to build strength and muscle because that's just too much all at once. So in season, it's injury avoidance. And so the best way to avoid injury, if you feel this way, mobility, stretching, recovery-based stuff. And then do some upper body stuff if that feels okay. Yeah, because like I said, because I'm doing match prime, at least the 20 to 30 minutes a day, six times a week, it really helps a lot. And so I guess I could do like, just work on the mobility on my squat, I guess. Yes. But like not even like deadlifts and nothing, like- You don't, you know what? You're not a weekend warrior athlete. You're like a legit athlete, bro. You're doing six days a week of intense playing. I mean, it's like you're practicing- Super demanding. Yeah, you're practicing four and then games too. So you're talking about hours of intense training on your body. You are not some, you know, some kid who's just picking up the hockey stick on the weekend every now and then and then trying to also strain. Like literally you are a like full-time athlete, bro. So you're like, if I'm training a full-time athlete like this, and we're in season, so you're practicing four times a week and you're playing two times a week, we're not doing hardly any strength training. It's mostly all mobility and recovery work. I'm just trying to take care of your body so it can perform the best it can those two game days every single week. And we're, this is not the time to build muscle. This is not the time to deadlift and squat really. I need you to feel fresh and good every time. Yeah, you save that for the off season. Yeah, and then the off season, we can talk about picking up your volume and training and really starting to build some muscle and work on some things. But right now, season man, I mean, we tell people that to scale down to potentially one time a week, but it's one time or no time, to be honest with you. You don't necessarily need it. Yeah, I would do the exercises that you feel strong and good doing. So if that means- Yeah, upper body guys, yeah. Yeah, exactly. So if that means no leg workouts, that's fine. It's not like your legs aren't getting a workout, by the way, it's six days a week, you're training your legs with a lot of strength stamina. And then the off season, you can focus on building up some muscle and some strength, but in season, one of the biggest mistakes athletes will do is they try to improve their strength and condition with their workouts while they're playing games and they're practicing a lot. It's like, man, that's just too much. Mm-hmm. Perfect. That's it right there, Alex. Do you take any supplements? Do you take creatine? Because I think that would benefit you as well. Yeah, I do. I take creatine, six grams a day. I take vitamin D, omega-3, and magnesium. Yeah, you're- Good stuff. Good, my friend. Back off of the- And my protein and my protein intake is around 180 grams to 200 grams. And the rest is carbs, because I notice it with the fat, I'm not, my body doesn't react that good. Yeah, well, I'm sure if you live in Italy, you're probably still getting olive oil in your dishes and stuff like that, which is- Yeah, yeah, it's already- Yeah, which is- What part of Italy are you in, by the way? Well, actually, I'm in the opposite of your home. I'm in northern Italy. Awesome. I have some family up- Yeah, I have. How far north are you? I have some family up in Milan. Oh, really? Well, from Milan, we actually, because we play against Milan, it's like a two-hour drive, turn a half. Oh, good deal. From Milan. Yeah, yeah. Good deal. Well, hey, thanks for calling in, Alex. Is there any of our programs that you would like to have access to, because I could send you something? Well, I have one I want to give you. The programs, I have, I have MAPS, Prime, MAPS, Prime Pro, Anabolic, Aesthetic, Performance, and the new Symmetry. Oh, I was just saying Symmetry. So if you got Symmetry, you got Symmetry. That was the one I was going to give you. That's the one I haven't done yet. That's the only one I haven't done yet. We just came out new, and I'm right now finishing Performance. So- Symmetry's going to be great for you. Yeah, when you finish- I can't wait, I can't wait. Yeah, yeah, when you finish- Off-season, do that. Yeah, yeah, you're going to love that one. Yeah. Cool. All right, Alex. Well, if I can ask you, could I go in your, because I know you're on Facebook, and we have a group. Oh yeah. Yeah, yeah. Where I can have questions. Yeah, yeah. I really follow you guys, and I'm passionate about fitness. So if I ever have questions or something, or I read something interesting- Absolutely, Doug's going to hook you up. We're going to set you up on the forum for free. We'll put you on the forum for free. Thank you. Awesome, Alex. Thank you. Thanks for calling him. Ciao, bye. Ciao. Yeah, that was, I made that mistake, training athletes early on. I remember I'd get a new athlete, and I'd be like, yeah, I'm going to get them so fit, and they're in season, and then they'd get hurt. And I felt, looking back, oh my God, it was probably by fault. Well, it's so tempting, because you can put so much demand on athletes. And they'll do it. It's fun. Yeah, it's fun. They'll do whatever basically you, you construct for them to do, but really as a good coach, you have to be able to be very conscious of how to preserve them throughout the entire season, not just right out the gates. The point that I was trying to make that I think is so important with him, is we've had, we've had lots of questions like this. And a lot of times, it's somebody who's doing a sport like three or four times a week. And then we allow them, we say, oh, you could probably train one. And this is six days a week. Yeah, six days a week of intense, like full time. Yeah, he's got, I mean, two games, hockey games are over two hours. So he's got over two hours of like intense intense. And then four practices. Yeah. So he is hammering. So one day of- And you know in his practice, they're doing leg exercises. No, of course. So yeah, he's getting, he's different. Like he's more like a professional athlete that we're talking to, then sometimes we get people that are like, oh, I love basketball, or I love to do these sports, or I love to play this sport. And they're doing it three, four times a week and they're trying to mold a program around it. That person, okay, one day, two day, potentially a week of strength training, they're going to be okay. Somebody who's six days intensely training as an athlete. Like you don't want to be doing any real heavy strength training. Our next caller is Brian from California. Brian, what's happening, man? How can we help you? How's it going guys? Appreciate you having me on. Cool. You guys have definitely changed my life for the better, so I appreciate you. I used to be able to DM messages to Sal on Instagram, but then his memes got too far. So here I am. Finally, all those reports I was sending in. No, I'm taking all the DMs. So a little bit of background, just to give you guys some context. Like going into college, I was just, I mean, grew up super skinny. So I was six, three, 150 pounds. I mean, used to have to go through the shower twice just to get wet. So all I cared about was the scale going up. And you guys have talked a lot about this, but so I wanted to see 200 on the scale. And I finally did it like by my senior year, but my body fat percentage was way higher than I wanted, like bad programming didn't eat very well. So then I discovered Spartan Racing and I got super into that. And then basically lost all my muscle. I was back down to 180 and little lower body fat percentage was eating better. But, you know, as you guys know, all that cardio movement and stuff, hard to keep the muscle on. So then I was just kind of figured I'm just naturally skinny. That's how it's always going to be. Well, then over the pandemic, I got super lucky. I found some equipment that I had in the backyard. Discovered you guys and just focused on getting strong. And I was able to put on about 20 pounds of lean mass. Yeah, just like listening to you guys, your programming, hitting my protein levels, all that stuff. So again, like super grateful for you guys' information. But my question was, you guys talk a lot about like mini bulks and cuts. And for somebody like me who like as I'm building more muscle, I'm leaning out even more. What would the benefit of any, like if any, for me to go on a cut, like it's not really something that I would really prioritize. But well, you know what you may be doing and you don't even realize you may actually be doing many cuts because you said you're leaning out while you're also kind of bulking. Is that right? Yeah, yeah, I mean, I just, I mean, it's not hard for me to eat a lot. I typically don't track calories, but I did just to kind of get an idea of my baseline. And like on an average day, like I could easily eat more, but 5,000 calories is not very hard for me to hit. And it's all good, good food, a lot of protein, real whole foods. I mean, you didn't tell the audience this, but I see it written down. You're 6'3", 206 now, a 9% body fat? Yeah. I mean, you probably look pretty dope, bro. What are you trying to do? What do you want? What else do you want? Adam wants a picture. Yeah. I sent a picture in because you guys talk about like the, you know, how the scale can lie. So I put the last time I was in the 200s compared to now. And it's pretty crazy to see the difference. Yeah. You know what the benefit of a mini-cut would be for someone like you? Getting your body to be resensitized to calories, because it's probably pretty hard to eat more than 5,000 calories to gain anymore. That's why I said, I think he's probably naturally doing mini-cuts. I bet he misses his target sometimes, and that's why he leans out. I would do like a, I mean, you could do like a, like two weeks of like 3,000 calories. And then when you go back up to five, you just see this, just muscle come on your body. You can even do that for a little longer, just get real shredded. But it can be, you know, and this is not common. Like most people are dealing with a metabolism that's slower than they want. It's not as common to have someone like you, this is more like me, like myself or even Adam. I remember when Adam was competing, he ran into this problem where he just couldn't eat more because his body was burning so many calories. So you can actually purposely get your body to become, you know, we use the term resensitized, really what you're doing is just slowing down your metabolic rate a little bit is by doing a cut for a few weeks and then going back to eating more calories. And that'll get your body more sensitive again to four or 5,000 calories. Otherwise you get, it's hard, right? 5,000 calories a day, every single day, 6,000. It's like, oh my gosh, I can't possibly just keep eating this much. So that would be the benefit of a shortcut would be to resensitize your body. And what it'll feel like is you'll feel like a sponge after two or three weeks of doing that, you'll introduce more calories and you'll just, oh my God, your muscles will fill out and you'll feel just so anabolic from doing so. That would be the only benefit. Now, if you don't really care, just keep going the way you're going. I mean, you're crushing it. That would be my thing is unless you really are trying, that's why I asked what your kind of goal was because you're in a great place. 206, 9% body fat, 63, I'm sure you feel good, you look good, you're eating 5,000 calories, which probably gives you all kinds of flexibility in your diet to where you can have some food that you enjoy every once in a while and don't feel like it just sticks to you. Like you're in a great place right now. So you don't necessarily need to do anything. I mean, but to continue on with what you're doing, unless you have specific goals that you're trying to achieve, I mean, if you're trying to continue to put on more mass and you want to be bigger, well, then with Sal's point, I mean, there's going to be tremendous value for you for almost intentionally slowing the metabolism down by going into a cut. That way, when you go to reintroduce those calories again, you'll put on some size coming out. Interesting, okay. Yeah, I didn't really think of it like that. I guess my fear was going on a cut like I didn't want to lose any mass because that is my goal is to continue building naturally. Yeah, you'll lose a little bit of size just because you'll be a little depleted. But like I said, it's like two weeks, like do it for like two weeks. Then when you bump your calories back up, you'll go back up to where you were and then probably add another two or three pounds of lean body mass. You did just say something though that I'll give you a heads up because this will mess with you. When you go from 5,000 calories down to 3,000 calories, two things are going to happen that are going to give you a mind fuck. One, in the bodybuilding world, we call this like flat, right? Because you're depleted of carbohydrates and calories. So your muscle bellies are not going to be as full. So you're going to look not as jacked as what you did just a week ago. That'll probably fuck with your head. The second thing that will fuck with your head is you're not getting as much fuel. So you're not going to probably be as strong. So you might see your lifts go down a tiny bit. If you can manage your head and just stay the course for about two weeks or so and then go back, I think you'll see tremendous benefit. But what happens and what used to happen to me when I was like- Yeah, I was like two days in. Yeah, I would freak out. I would like, oh my God, I go to my bench day and also I'm down 30 pounds on my bench and I look flat. I'm like, fuck this, I don't want to do a cut. This is the opposite. And you get in your head thinking that muscle is falling off your body. It's all muscle that I'm losing right now. It's like, no, that's not the case. Your low calorie, so your muscle bellies are not filled out. Your energy isn't all the way there. So your strength isn't there. That's all that's happening right now. Your body is not breaking down and losing muscle that fast. So I think if you can get past that mental hurdle, I think there'll be lots of benefits for you to actually do this for a couple of weeks. Okay, awesome. I'll just make sure I don't do it right before a pool party. Yeah, exactly. Well actually- Or load up right before- There you go. Yeah, yeah. Do a two week mini cut and then do like three or four day bulk right into the pool party and you'll look amazing. Especially if you're lean. So when I first started my Instagram, I used to give these Vegas tips because I trained a couple of people that I actually trained guys that would hire me to get them ready for Vegas. To peak for Vegas. Yeah, to peak for Vegas. I'm actually going this weekend, so- Okay, so here's your tip. Okay, so go into your cut right now, what Sal said, and then the day before load up on calories. So right now start peeling down the calories, get real low and then the day before load up on calories. So then you'll probably push all the way up to like 6,000 calories the day before. Yeah, don't eat a bunch of garbage though. Don't mess up your stomach. Yeah, yeah. I've seen people do that, like just get diarrhea. It just ruins everything. Exactly. Yeah. And that's actually the thing, I don't know if you saw on the email, I threw that in there too, because I'm always sharing your guys' information. Sal, like I bought a bunch of copies of your book, I give it out. I just like, as far as the calorie thing, I don't know if you guys, I just don't hear you guys talk a ton about it. Like there is a huge difference between doing it with good quality food versus just calories in general. Yeah, here's the difference. First off, you start with the basics, calories, right? Not all calories are the same because then you go down and then you have macro nutrients, proteins, fats and carbohydrates. But then even then, it's not all the same because then you gotta go to, how do these foods make me feel? Everybody ignores that. They think, if I look the same, it's the same. No, it's not. If your macros and calories are identical, even if you get the same body fat percentage and you look the same, 99% of the time eating whole natural foods means you're gonna feel better. You're gonna have better energy, more stable, better digestion, and ultimately that results in a better looking physique in the long term. So that's really what you wanna pay attention to. So yeah, I mean, we could go in a lab, create a bunch of shakes that have the right amount of proteins, fats, carbs and calories, and then just live off that. I guarantee you, you're not gonna feel the same. So you're not gonna feel the same. And after a year or two, you won't look the same because the way you feel will start to dictate your behaviors and those behaviors will change and then forget about it. So that's the way you wanna communicate it. The first time I got over 200 pounds, I was just distraught that all the goldfish and chicken nuggets weren't turning straight into muscle. I didn't understand it. That's literally Justin's favorite lunch. Yeah, just add string cheese and we're good. A little catch up on the side, he's ready to come. Right on, thanks, Brian. Thanks, man. Hey, thank you guys so much, appreciate you. You got it, brother. Have fun in Vegas. Hey, thank you. Take care. You got it. What a great place to be, huh? Yeah, totally. A lot of people don't identify with this because they're like, oh, poor him, he's got 5,000 calories. But you know, hey, look, it's challenging too. Hey, grass is always green on the other side. Yeah, totally. It's not super. I like the second part where he asked about the food differences and that's just it. Look, you can eat the same amount of calories. This is one of my big issues with the IIFOM crowd initially. It's like, yeah, okay, your macros are the same, cow is the same. You're not gonna feel the same. You just don't. Your energy is gonna be off. You're not gonna feel as good. Your behavior is gonna change as a result. It's not a great long-term strategy. And then I'll argue this. I've known a lot of stage competitors who have literally tracked this. You're one of them, Adam, where you ate a diet that was identical. It just included more processed foods versus one that was a whole natural. You don't look the same. You just don't look the same. Our next caller is Rob from Canada. Rob, what's happening? How can we help you? Hey guys, thanks for having me on. Really appreciate it. You got it. So I'm 36. I've been just started doing jiu-jitsu a couple of years ago and I have my first competition coming up. 242 pounds, about 18% body fat. I'm just looking to become more explosive because I'm gonna be in a weight class with guys who are actually quite a bit heavier than me. I'll probably be at the bottom of the weight class that's super heavy. Okay, so the towel house is purple belt. Thanks, Adam. Gotta remind people everyone as well. Actually, no, no purple belt, white belt. Thanks to COVID, it's taken forever. Man, that sucks. Okay, so you wanna compete super heavy and you wanna be more explosive so that you have a better chance of... Okay, so how many days a week do you do jiu-jitsu? Four, for a total of probably eight or nine hours. Oh yeah, so one day a week, I would do traditional strength training and you can include a little bit of plyometrics in that. But in my experience, the lifts that really had the biggest carryover for that, for jiu-jitsu. And are you doing no-gi? Are you gonna do gi competition, by the way? This one's gi. Okay, so no-gi is, I'm sure you'll know this. No-gi is way more explosive. Just people are slippery, they're faster, whatever. With the gi, things tend to slow down. When you hit the ground, a lot of the explosive aspects of jiu-jitsu are what the gi are when you're standing. That's when you see a lot of the like, if you move quickly or whatever. Dead lifts were amazing for that. Dead lifts were really, really good. Zercher squats were really, really good for that. Of course, traditional barbell squats, barbell rows. But you can include a little bit of plyometrics. I just wouldn't overdo it because you're already doing four days a week of jiu-jitsu. More than one day a week of lifting is probably gonna be too much. Now, if you back off on the jiu-jitsu, you can lift more, but I would caution you to trade technique for strength and power. Because as you already know, you've already been doing jiu-jitsu for two years. Technique is far more valuable than strength and power. So where's the super heavyweight category start? What weight? 221. It's unlimited from there. Okay, so, and it says here, you're 245, right? Yeah, they're about, 242 as of this morning. Yeah, okay. So 240 is 18% body fat. One of the things I think that would help would be just leaning out too. Yeah, that's true. I mean, you've got 20 pounds and you'd still stay in the super heavyweight category. I think tightening up your diet would serve you well too. Cause you're just lighter. Yeah. I am doing that as well. Okay, so yeah, to me, I mean, cause here, and we get questions like this a lot, like with sports, we just had a sport one before. I mean, nothing is gonna get you better at jiu-jitsu than doing more jiu-jitsu. Will a one week of strength training compliment it? Yeah, it'll compliment it, but so also would another day of jiu-jitsu make you great at it. I think the, as far as the making you more explosive and your agility and stuff like that with jiu-jitsu, leaning down a little bit more is gonna help. And since you're already in the super heavyweight class and you're carrying 20 pounds, you could drop down. That would be my suggestion, would be tighten the diet up. Yeah. One thing I'd add, besides like you mentioned a little bit of plyometrics, but one thing in terms of lowering your risk versus reward kind of ratio in terms of explosive training, you could do some kettlebell swings, some heavy kettlebell swings, get that nice explosive power out of your hips, which is really where, you know, you're gonna generate the most force in any of these moves. So that is something to incorporate within your weight training. Yeah, now you're not doing, I'm glad you said that, Justin, but don't do them to fatigue, Rob. You're not doing kettlebell swings until you're super tired. You're doing them explosively, and then when you're no longer explosive, you stop. Higher intentional or less conditioned. Does that make sense, Rob? Yeah, what would you guys say? Because obviously what you're doing there is they're trying to emulate you thrusting your hips and throwing somebody off of you, right? Well, you're just- I would imagine you're not gonna swing more than five times, right? No, you're doing like five, six, seven reps with the heavy kettlebell explosive, put it down, rest for three minutes, do it again, treat it like an explosive- Even throwing it, if you have a field you have access to, that's my favorite because it's all just concentric. Yes, yes, the other thing too, Rob, is do you have any judo experience? No, I don't. Okay, so this is now just because I practiced jiu-jitsu and judo, you're doing four days a week in jiu-jitsu. You could, every other week, or maybe even every week, I would do this after this tournament, okay? Add in a day of jiu-jitsu, of judo, your game will go through the roof. I mean, judo complements jiu-jitsu so much, especially for big guys, because big guys don't like to jump on their back so quickly, so you'll have a lot of guys trying to stand with you. And if you have some judo, I mean, you'll take the fight where you want it and these big guys will go down like big trees. So I would do a little, and judo's very explosive. I mean, judo's primarily explosive with the way they set their throws up. Awesome, that's all great advice. All right, man, good luck with your tournament, huh? Yeah. Awesome, thank you very much. Thanks, Rob. Yeah, another athletic question, you know? It's, the big mistake that I made with jiu-jitsu was trying to improve all my physical attributes in the gym and not just do more jiu-jitsu or grappling. Try to emulate those same movements with weight. Yeah, it's like you're better off doing more of that stuff. And I used to, I mean, one of the best things, especially when you're in season is cross train with other grappling sports like Greco, judo, you know, then practice no gi. No gi is super fast and explosive because you don't have the gi to slow you down when you're on the ground. And that's, then you'll see, and then what you said Adam was, I didn't even think of that. Yeah, I mean. You get a little lighter. Right, sometimes the simple answer is all you really, I mean, he's, well, he say four times a week he's doing jiu-jitsu, right? Yeah. I mean, do jiu-jitsu one or two more days a week in addition to that and lean out a little bit and watch how bad ass you get at jiu-jitsu. I mean, if you lost 10, just 10 pounds of body fat. Yeah, right. 10 pounds of body fat and then using that additional day to do even more jiu-jitsu or do things specifically that are going to complicate. It's such a high technical sport. Totally. So the more proficient you are, obviously the better you're gonna perform. Right, right. So I know, we sometimes, I think we over complicate some of these things and it's like, dude, the fact that he has room to drop 20 pounds, I mean, you know how much faster you get. Totally. And you shed 10, 15 pounds. Yeah, and four days a week of jiu-jitsu is a lot. At my peak, I was doing four days a week and then I was lifting one day a week. Five days a week of jiu-jitsu is intense and it's hard to add. Well, you would do mobility. Well, yeah, or you would do like light rolling, right? And that what they do, like, so if I were, so if I was like a hardcore jiu-jitsu guy. Yeah, it would be like technique day. Yeah, you would do a day where you guys are like working at 50%, right? Isn't that what you would do? You would. It's just, it's still, it's exhausting and it can be pretty brutal on the body. So my point is if you're doing five days a week of jiu-jitsu, you're not lifting. You're doing mobility. Well, yeah. Well, and so my point was that if the desired outcome is I want to be badass to jiu-jitsu and he's doing that four days a week and he's carrying, he's 18% body fighting, carrying treasure. You're on point. To me, it's like practice more jiu-jitsu at a lower intensity if I need to and cut your weight. That is the single best thing for you getting better at jiu-jitsu. Now, are there exercises we can do in the weight room to compliment, throw in your hips or throw it explosively? Yes, there is, like Justin recommended, but just simply getting better at jiu-jitsu, leaning out and doing jiu-jitsu more in my opinions. Yeah, you're right. That's about to be the biggest bang for his buck. Look, if you like our information, you'll love mindpumpfree.com. We have a ton of guides there that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump. Adam, and you can find me on Twitter at Mind Pump Sal.