 In this episode of Mind Pump, the world's top ranked fitness health and entertainment podcast, we answer lots of fitness and health questions that are asked by our listeners. But the way we open the episode is with an introductory portion. So when we talk about current events, we talk about investments, real life things about the stock market, the real estate market, we talk about news article studies on fitness. We have a lot of fun. That part of the episode is 44 minutes. After that is when we answer the pure fitness and health questions. By the way, if you want to see all the topics and just go to the part that you want to listen to the most, in other words, they're timestamped, go to mindpumppodcast.com. All right, so let's go through the whole episode today. We start out by talking about Justin's proud father moment. He taught his children a very, very important lesson that only fathers can teach. Then Justin talked about his vegan days. It's a Justin vegan day though, so don't get excited all you vegans out there. There was meat involved still. I was close. Then when I talked about a study on diet, apparently eating healthy food, even if you're overweight, is better than eating an appropriate amount of calories with unhealthy food. Kind of an interesting study. Then Justin brought up fake yoga Instagram pages. We know what you're trying to do with those poses. Yeah, come on. You're not teaching yoga. Yeah, we know you're doing. Then we talk about Amazon's bike snafu. The other day, it looked like Amazon was releasing an exercise bike to compete with Peloton. Now they're saying they're not affiliated at all. What the hell happened? Interesting. Then I talk about how Magic Spoon is one of our more popular partners. They make cereal that is made with high quality protein. It's high protein cereal with no sugar that tastes like the sugary kid's cereal you grew up with. No joke. I'm not making this up. It's legit. The stuff tastes amazing. It has no sugar. Oh, and by the way, it's not artificially sweetened. Does it sound too good to be true? Try them out for yourself and see. It sounds magical. So far, everybody's super excited about it. And because you listen to Mind Pump, you get a discount. Go to MagicSpoon.com forward slash Mind Pump to get that discount. Then I talk about Zoom. Now Zoom is a company that produces video conferencing. They seem to be crushing right now. So we speculate as to why they're doing so well over other companies like Skype. Then I talk about how gyms are actually quite safe during the COVID area. Some new studies have come out showing that you're more likely to get COVID in many, many other places that are deemed essential. So they should open gyms back up. Open our gyms. Then we talk about Joe Rogan maybe getting censored by Spotify. Good luck, Spotify. Good luck trying to censor Joe Rogan. Then we talk about customizable pillows. These are pillows that you can enter in your height, in your information. Do you like them cold? Do you like them hot? Do you like them fluffy? Do you like them hard, firm? And you customize your pillow and then you use it and you sleep way better. Now the best company for customizable pillows is Pluto Pillow. They are one of our partners and sponsors. If you go to plutopillow.com forward slash mind pump, you'll get 10% off. If you use the code, Mind Pump. Goldilocks approved. Then we got into the fitness questions. Here's the first one. When you work out, do you build just the muscle that you're working or is then there an anabolic effect for the whole body? Next question. This person is trained to be a firefighter, wants to know what maps workout program to follow. We recommended maps performance. By the way, we have lots of different maps workout programs all designed for different people and different goals. You can find all of them at maps, fitnessproducts.com. Next question. This person sits all day long at work, wants to know if there are better ways to sit to prevent low back pain. And the final question. This person wants to know what realizations we all had in our 20s that changed our life. By the way, you heard me mention earlier all of our maps programs and we give you a little bit of detail here. Maps programs are workout programs you follow online. So you sign up, you see the exercises, how much reps, how many sets, you follow the video form. So we teach you the technique and form and these workouts are written by real personal trainers. We're not Instagram fitness celebrities. We're not fake trainers. We're real trainers. We are not bots. So these programs actually work. We have many, many different maps programs designed for different people. By the way, all the programs also come with a mod for at home workouts. So if you're at home right now, you don't have access to a gym. All you have is a dumbbell. You can follow all of our maps programs. We do have a maps program for people with no weights whatsoever, just resistance bands. That one's called maps anywhere. But the point is look, go to mapsfitnessproducts.com, go there, read about the programs, find the one that suits you best. The most effective workout you ever do is the one that is best for your goals and your body. So go to mapsfitnessproducts.com, look through the programs, pick the best one for you, sign up, try it out for 30 days. If it doesn't blow your mind, return it for a full refund. Hold on a second. Why are you wearing a cape? What do you mean you're wearing a cape today? I'll tell you later. Like legit, you're going to wear a real cape? Yeah, bro. On your back? Yeah, like a fucking hero. What is it about a cape that just feels so cool? And why are they in, yeah, why all the superheroes have them that are cool? Yeah. I just feel like if I put on a cape and I went outside, I get a lot of attention. Because you stand there and things are still moving, but you're not. If I put on a cape, though, I'd have to put on eyeliner too for some reason. In my mind, I feel like that makes sense. Yeah, especially with your complexion. Look like a magician. Well, David Blaney. Yeah, look at my hands. Adam, are those your favorite shoes? They're up there. I don't know if they're my favorite. You wear them a lot. I do. Well, I've had them a long time. They're the Minnie Mouse's, right? Yeah, they're Nike Roche. Show it to the camera. Lift your, show off your mobility. They've been in there. They've been in many, many YouTube videos. More and more for me, I'm getting closer to the new balance, I think. It's all about more and more. Each decision is once they're closer. I didn't start off caring much about the way they looked already. Well, begin with I already started off low. It's getting lower now. I actually, it's just comfortable. You're not even a runner. Yeah. And it's also, do I have to tie him? If I don't have to tie him, they go up 10 points. Velcro is coming up. Velcro. Yeah. No, I actually think new balance might be a step up from where you're at right now. So it's not about. No, these are good, dude. Shut up, dude. These are good. I heard they're good. I kind of agree with Adam. Yeah. Yeah. I can't even put my foot up high enough to show. Yeah, yeah, yeah, yeah. Still work on that mobility. Maps Prime Pro. Yeah, yeah, yeah. Oh, you guys, it was so funny last night. I had this proud dad moment, right? And I'm thinking, Courtney's like, the kids have to show you. Something. And so they've been, they got back into school and they've been doing all this stuff, like online learning and all this stuff. And so I'm figuring that it's something related to academics and, you know, something cool they learned or they have like some science thing that they experimented with, which, you know, all these things have happened before. And I'm like, okay, cool. Yeah, you know, come show me. Both boys like walk up to me. I'm like sitting at the dinner table without their shirts on. I'm like, huh? And then they both start armpit farting. Oh, wow. And I stopped and I just like, I almost cried. It was magical. I didn't even teach them that. Where did they learn that? That was a big thing back in the day. Remember that? Yeah, I thought that died. You know, I just remember having so much joy because you just figure that out. And you're like, preets, preets, preets. I used to do this thing where I would, I pretend to cough. So I'd have my hand over my mouth and then I'd blow it and then I'd make a fart noise on my hand. It was the funniest thing. All the girls laughed in fourth grade when I did that. Oh, yeah. I mean, you're a big hit if you can make noises. The girls laugh. Here's a little thing. Well, I'm sure every man listening knows this. If girls laugh at you, especially when you're a kid, you're doing that all the time. Even if they only laugh once, you're like, this is what I'm gonna do forever because it's hilarious. Yeah. And if they say they like a shirt, I'm wearing that shirt every day. Just don't burn their hair. I feel left out in this conversation. I don't remember having any good skills like that for sure. What do you mean? Yeah, I don't think so. You're the fashion guy. Yeah, I don't know. I don't think hey. Look at me. I go left. I wasn't going back. He's like, I was just handsome. You should know I was not. That was not, definitely not. That was my skill. Yeah. I showed my face. Don't say that to people. I guess, you know, that's why I do. I have a... I've seen pictures of when you were a kid. You're a good-looking kid. What the hell's wrong with you? Well, actually, it took a while for you to get taller than everybody, right? You were not a bad-looking kid at all. Bro, I had... Okay, my two front teeth were completely crooked. I mean, like, totally turned in. It looked like I chewed on rocks. Yeah, your grill wasn't a little weird. Yeah, so first of all, pictures you look back at, you don't even see me smiling. You see me with my mouth closed, right? Oh, that's why you're always smiling. That was my move forever, man. Yeah, okay, so that... Okay, and then I'm wearing, you know, that back then, you know, baggy clothes were in fashion. So if I was standing in something that was more fitted, you'd realize that I was like a buck-o-five. Feeling like a scarecrow? Yeah, dude, I look at a scarecrow with, like, fucked up teeth. There was nothing... There was nothing really sexy or attractive about me. Yeah, but you still had... You still were handsome. I saw the pictures, dude. Gave you your swag. I appreciate that. I had a lot of personality. Huh? I had a lot of personality. Your son's adorable. He looks a lot like you. He is good-looking, but I think he takes after his mother. That's where he gets... Well, she's good-looking, too. That's where he gets that from. You can't go wrong, but he's a cute kid. I think you did all right with the genetics there. Now, does he have the calves? He does. He's got your calves? No, he's got her calves. Oh, wow! He got her legs. She's in praise, Odin. Oh, that was part of... Come on, let's be honest. That's why you waited? You can't prank? God, listen. I'm not going to do this unless you give him good calves. I was like, I'm waiting for the right woman that has got... I mean, that's one of Katrina's best physical features is her legs, dude. She's got amazing legs. It's a come-up. Jessica's got... I knew better, dude. I was like, I'm waiting. I'm waiting for this girl with great calves. Oh, that's it. Jessica's got long muscle bellies everywhere. Her calves come down. Luckily, she's got small joints, so it doesn't look like a kink. She's got long calves, long claws, and I told you guys when the doctor did the ultrasound or whatever, he goes, wow, look at these calves. They're sturdy. And I look at her and I'm like, yeah. Sturdy, sturdy calves. Yeah, I know. Sturdy calves. That's why I think it's a boy, though, because you don't say that about a girl baby. I feel like you wouldn't say that about a girl baby. I don't know. No one's ever told me I have sturdy calves. That's for sure. There's a reason for that. I would have lit up for sure. You know how when you know it's such a big insecurity is I can literally remember every time I've been complimenting on my calves. Is it life changing? Yes. There's like five times in my entire life, you know what I'm saying? Where someone has said something to me like, hey, man, you got great calves. What? Was that your biggest insecurity? Dude, that's my pocket insult for you guys. Yeah. Well, we've already processed it, Justin. It isn't working. I know. I know. You know what's funny is that we get, I think that I just got one in the day, somebody, I think somebody on one of the Instagram posts like just like jabbed that. And I'm like, yeah, okay, that's funny. You know, it's not very original. I've done years of therapy on that. I'm not original. Yeah, I've done it a million times. I've already jabbed it myself enough times. It's like. This is, you're talking to somebody's head therapy on it. Okay. I'm fine now. I have a full circle on it. You can't bother me with that. Are there any body parts? Like what was your biggest insecurity? Body parts. You know what I mean? Yeah, my calves. Yeah, 100% because even when, you know, even when I started working out and stuff, like everything, you know, I mean, I most certainly was not like, didn't have the great muscle building genetics didn't pack on a lot of muscle. But I mean, just nothing happened to the calves, like nothing. It just didn't respond. You just got vaneier. Yeah, exactly. They just got vaneier. You know what I'm saying? They just got more veins in them. That's all that happened. Vaneier and fixing. And so, and I'm already a long guy, right? So I'm 6'3 and I have long legs. And so I feel like it looks worse. Like if I was 5'3, they may not look so, they may not look so skinny, right? If I was like more short and compact, but because I'm stretched out. Yeah. I think that, I think that that was a long time insecurity. Mine was always these bony shoulders. And I, it's just a weird thing, you know? It's like, it's just something that's like, when I'm skinny, when I don't have a lot of muscle, it's really pronounced. And like, I didn't even bother, like it didn't bother me until people kept bringing it up, like in the locker room or like I met like a pool or something. And so I started doing like, like nothing but shrugs. And like, I was trying to get my traps to get built as much as possible. And like, my neck was all huge from football and everything. And like finally, you know, I could kind of like put that one on the shelf. Hearing Justin talk about like, body insecurities about building muscle. It's like hearing a model talk about like, I'm so bad. He's like, shut up. I had to stop eating this one thing. Yeah. You're talking to two hard gainers. You know what I mean? I'm looking at you like, shut up. You don't know what the hell's going on. When I, when I was a kid, it was chest. That was a body part of mine that wasn't, Justin still pokes at it, asshole. But you know, it's funny. So that was a big thing for me, right? Because I love you. Growing up, it was my, it was my chest. I can't, it's not growing or whatever. And we got on the YouTube channel, this was early when we first started with YouTube. And I did a video and somebody literally caught it to the underneath weak chest. Like that's it. That's just like that. At like a 30, yeah, at the time, like 37 years old, you know, I'm a grown man. But I read that, I was like, oh, oh, that's still there. Yeah, it's still there. I haven't, I haven't processed that one yet. You know what I'm saying? Anyway, so how's your vegan days going? I saw you put it. Yeah. What? I put that, I wanted to share this with you guys. Yeah. So I was eating this, this bowl. By choice? You just ran out of groceries. Well, okay. So, so basically like, what Courtney decided to do was like, basically lower the amount of meat. And so we're eating this bowl, which was like, she calls it egg roll in a bowl. So there's all this ground meat on top with cabbage and rice and everything. And I, and I look and it's like all rice and cabbage. But like, you couldn't really tell because there was still like all the meat on the top. But like she had, she had less than the portion by half. And so I was like, what? So I guess this is my vegan day now. So your vegan day is just less meat. Yeah. Yeah. I'm like, what are you trying to do to me here? I don't think, I don't think that's vegan. No, it was, that's as vegan as I'm going to go. Now does she pull the tricks on you? Cause moms do this, they're really, Jessica does this. She does, she's very good at this where she'll change the look of food so that my daughter doesn't think it's a lot. So she'll eat it more. For example, rather than cutting up meat and spreading it out over the plate, she'll keep it from being cut. So it looks like it's less. So my daughter's more likely to eat it. So it sounds like your, like your wife. Yeah. It was sneaky. You guys should have seen it. It was the thin layer. It looked just like normal. Everything was normal on like the kids were eating and everything's fine. But like, man, I'm just not getting like satisfied or full or anything. And I'm like, wait a minute. Like there's barely meat in here. And she's just like, yeah, I only used like a quarter of the portion. Dude, you know, does that sometimes? How dare you? Chipotle. Really annoying. Has that happened to you when you go to get a chipotle and you don't pay attention and you get your thing? And you're like, yeah. I thought about taking picture of the guy that does that. So I know. Really? Yeah. So I come back and be like, this is the where's the light handed guy. Yeah. Where's the heavy scoop guy? Yeah. Where's my heavy handy guy? I got a burrito from there. First of all, whoever wrapped it didn't mix things properly. So one bite is all guacamole. The next one's all rice. I'm like, I'm not trying to eat this burrito in stages. And then the meat was like half, you know, half of serving. You know, that conversation that reminds me of bringing up that to the audience, right? That doesn't know this is that you got to be really careful when you go out to eat a lot and you take the calorie or the nutrition guides seriously. Oh, yeah. You know, like they have to put those up. Those are guidelines, right? So that's something by law. It's never like they have to do. It's never. No. And that's such a perfect example like that. You could get one person who's super heavy handed and then somebody who's like and probably the person whose light hand is probably giving you the real four ounce portion size they're supposed to. You're just used to like getting an extra two or three ounces. But I mean real quickly that that serving can be off by like three to 500 calories easily for one guy that will call them out on it right away. I'm like, oh, you guys trying to cut costs today? Like, what are we doing here? Yeah. Okay. Sprink a little more on there. Well, if I'm there while they're scooping it. So if I say extra meat, this is something I figured out. Don't say extra meat until they give you the first scoop. That is a great strategy. You guys, you do. That's a great strategy. Because if you say extra meat before they give you the first scoop, they lessen the first scoop for some damn reason. So now I don't say nothing. I do the same thing with cheese. Once they drop it. Then you go, oh, you know what? I want double meat actually. By the way, throw another one of those on there. And you can tell the dudes like, you got me. You fool me. That is a Chipotle hack right there. You're killing the environment. Such a, hey, dude, I read this really good nutrition study that I just read right now. So this is very interesting. So fascinating, one of the first studies that I can think of that kind of points to something that may be a little different than what I think the health and fitness base tends to promote. So researchers from Uppsala University followed 79,000 people in a 20-year study, which looked at the link between body mass index, so your weight, adherence to a Mediterranean-style diet. So you guys are familiar with that, right? So it's like fish, good meat, vegetables, fruits, nuts, legumes, that type of thing. A very natural whole foods-based diet and risk of death. So they looked at weight, Mediterranean-style diet, and risk of death. So trip off this. It turns out that those who followed the Mediterranean-style diet, even the people who followed it that were in the overweight category had a low risk of dying. In other words, people in the obese category that followed Mediterranean-style diet did not have a significantly higher risk of death compared to those regarded as having normal BMI. Now, people in the normal weight category who didn't have a Mediterranean diet had a higher risk of death than people in any weight category who did follow the diet. Then even the ones that were in the morbidly obese category? Well, according to the obese. So in other words, if you eat healthy with whole natural foods or whatever, but you're overweight, according to the study, if you eat healthy and you're overweight, you're gonna be healthier than someone who's the right weight but doesn't eat necessarily healthy. What an interesting study. I'm gonna have to poke holes in it though here. So 79,000 people over 20 years. I don't know if I've had a client follow a diet for one year or been accurate with what they're giving you as what they've been eating. Well, that's a little, I don't know, bro. It's epic. You know, you're right. These are all survey based. This is why diet studies are so terrible. Terrible? Yes. But it is interesting to me. I mean, the conversation is interesting, right? I think that is an interesting conversation. And it warrants speculation around that, that hey, the same person overweight, 30 pounds, has a lower chance of dying by eating whole natural foods versus somebody who's the same person the same way but eating more processed. Well, plain devil's advocate, right? There may be a little bit of, I don't know what factors they control, but let's imagine the person who maybe is 15, 20 pounds overweight that does eat a Mediterranean style diet. Are they more likely to be active? What about nutrients? Maybe people who are normal weight who didn't eat that style of a diet, although the calories matched, maybe their nutrient levels weren't great. So they had higher risk of nutrient deficiencies. There's a lot of factors that we would have to look at. What was the desired outcome of that study? Like why? They wanted to see what, because Mediterranean style diets have now been shown in many, many, many of these studies to be healthy just generally. And I think what they wanted to see was what if they're overweight? How much does that account for the health issues or whatever versus just the diet itself? How much of the food itself plays a factor in that. Yes, it's really interesting, right? It is interesting. So in the Mediterranean diet, isn't that like, it's heavy on like omega-3s and, yeah, yeah. It's heavy on fish, it's heavy on meat. Yeah, all the oils and. Lots of lasagna and, no, I'm just kidding. No, it's a heavy fish diet, right? It's more fish than a. Fish, lagoons, you know, there's vegetables. It was one of the few diets I actually, when clients would come to me and ask like, hey, I want to follow a diet routine. I was like, okay, I'm game for this. It's not low in fat, that's for sure. But the fats are like olives, cheeses, fish. They'll have a lot of fish in their diet. So it's a pretty good diet. You're right, I do the same thing with clients. Yeah. Paleo and Mediterranean, generally speaking are. Like the whole 30 is kind of something that I throw out there. Yeah, they're kind of decent. Yeah, they came later, but that once they did. Why me now? Yeah, yeah, no, I agree. I think whole 30 is one of the best. Yeah, I would agree. The concept is a great place for a lot of people to start. Yeah, I would totally agree. Dude, one of the things I love about social media are the trends that you start to see people following. They start to copy each other. Justin pointed one out that is hilarious. Oh my God, yeah, we're going to talk about this. Dude. What is it? Okay, let me say. So basically, I was just looking at my normal feed and just like what, you know, obviously there's some butt models in there, you know, like they just kind of show up every now and then. Um, one of them was a yoga enthusiast, yoga practitioner. And they were doing moves that I, I'm just, I'm wondering if those are legit moves or they're just like very invasively photographed moves. Yeah. It's like, so these are, so he pointed. Like sexual yoga pose. Yeah. So yeah, he points it out. He's like, look at this. He goes, these are fake yoga pages, but the really like women just like, like look at this yoga pose, but it's a, it's like a spread eagle pose. Yeah. With the crotch or a bent over. It's just like zoomed all the way up in there. Every position. So he's like, dude, look at this. And then, you know, when you look at one page, it shows other pages or whatever. I'm like, oh my God, this is a trend. It's all, and none of them are like really yoga pages. It's really like, no, it's like they've, yeah. They've transitioned from, you know, all the G strings to now it's all yoga pants doing like very provocative poses. I feel like slowly, but surely Instagram is turning into like a PG 13 version of Pornhub. Oh, everything. Yeah, it is. Yeah, I feel like that. And it's making like the perfect segue into, you know, only fans pages, right? Where it's like, okay, oh, there's a category for this. Yeah. Somebody wants like super sexual yoga stuff. I wonder how much that company is making. Because they're providing the platform for all these. Yeah, look that up, Doug. That's a good question right there. Influencers to just drive people too, and they got to be making a cut off of every transaction. That's a good question. Why did I not look that up? All the things I've looked up around, I'm not, look that up, Doug. I'm curious about how only fans, only fans, company, page, whatever. I don't know what it is. Yeah, they gotta be making a percentage for sure. Oh yeah. And we never talked about the cameo that other business that was like popped up out of nowhere, which you could basically pay a celebrity or like an old celebrity to kind of like, do a shout out to one of your friends or whatever. And like, I guess some people have really used that to make a lot of money off of. And I think Michael Rappaport is one of the main ones that's been killed on there. Really? So they pay you to just say, oh, happy birthday to John Smith from whatever. Or like a rant about something or whatever. I feel like celebrities like, because did you guys see the read about the ratings of the last, what is it that works? So was it the Emmys? Yeah, the Taint. Like the worst, worst ever. They're just becoming irrelevant. Like the old school celebrities are becoming irrelevant. And then right now, because... I saw some awkward clips. Yeah, me too. But they're not, like they can't produce shows. They can't do their normal things. So I feel like they're trying to make money. Yeah. And it's like, how do we stay in everybody's feed and be relevant? And so it's, I don't know, that whole thing with Shia LaBeouf too or whatever, like where he was so good. Did you watch that video? It was so good. Do you know what they did? They did like a reading. So they did this for charity. I wish I remember what the charity was. What's the name? Shia LaBeouf? Shia LaBeouf? I don't know. Is something like that. LaBeouf's gotta say it fast. Right. So they did a charity event where they got all these celebrities together. And I think it was Morgan Freeman who read the script for fast times at... Not fast times. What was the other popular one where Spicoli's in? Yeah, that's fast times. Is it? Oh, is that Spicoli? Okay, that is fast times, right? Yeah. So they read that, right? So they read the screenplay of that. Morgan Freeman and then all the famous people acted out characters. They read their lines. Oh, I see. And so he was Spicoli. Oh, so he got away with that. So he embraced the character in his car smoking weed. He just stole the show. It was absolutely hilarious. That meant probably one of the best things I've seen celebrities do since this whole COVID thing's been going on. I've seen a lot of stupid stuff happen, a lot of crap going on. Yeah. That was cool. For a cool cause, got together a lot of big A-list actors and actresses and they put together this great little thing for charity and he just killed it. Oh, yeah. Check that out. Hey, you know how you brought up the other day, Adam, about Amazon entering into the at-home workout equipment. Echelon bike. Yeah, they introduced the bike, right? To compete with Peloton. I saw the article you're alluding to right now. Yes, dude. So weird. This is really weird now, right? Amazon was apparently part of this company or whatever. All of a sudden they put out a statement, no, we're not part of that company. That's not, we're not doing anything with them. What? Completely. Just so they just ghosted them. What happened is I think that original article came out by Echelon bikes, saying that they partnered up with Amazon and created this and they were calling you even the Amazon bike, right? Yeah, prime bike. Yeah, the prime bike is what they were calling it. And right, so 24 hours later or less, an article came out that said that Amazon has no affiliation with them to the point where they pulled off selling the bike. So some shit went down. Uh-oh. Something happened with that whole situation and there's not a lot of information. Oh, this is so fresh, right? This just came out because literally we were reading the other article a day ago and it was saying how it's the prime bike and that this is going to be this new competitor. And yeah, but now they're Amazon coming out and saying they have no affiliation with them and they're also pulling that bike to even be sold on Amazon. I wonder what went down. Meanwhile, Peloton stock, it's off, right? So what happened apparently, so it says here, so Echelon on Tuesday announced the so-called prime bike. That's what they called it. They called it Amazon's first ever connected fitness product. That was developed in collaboration with Amazon. Tuesday evening, Amazon's like, no, they denied it. They denied that they were involved with the partnership and then they told Echelon to stop selling the prime bike and change its branding. That's weird. Yeah. That's so strange that that would work out that way. I mean, were they ever in business or was this just somebody like cutting the cord? You know, like, no, we're not, we're not going to do this. No way, dude. You would never be able to get away with saying Amazon prime bike. Well, so an Amazon spokesperson literally said this, this bike is not an Amazon product or related to Amazon prime. Echelon does not have a formal partnership with Amazon. We're working with Echelon to clarify this in its communications, stop the sale of the product and change the product branding. Then there's an Echelon spokesperson who comes out and says in a statement that the product was built by the company to sell exclusively on Amazon and Echelon is working to rebrand the product to get it back up for sale as soon as possible. What a terrible start. Why does this a strategy on their part to basically, well, I don't know, try to get them a position high in Amazon by, you know, sort of like building it like it's part of Amazon? This smells like to me like something either. Something happened. Exactly. Like Amazon not happy with the company or Amazon for them to not want to be... They must have found something out. That's how I feel. They've like something or a liability issue or something that came out that said, okay, we do not want to be affiliate. Because the article I read too, Sal, it said that they were, it was all about, there was a partnership they had say and part of like how they were going to develop this bike. Like there, so it wasn't like, it's not like a company coming out was trying to piggyback off their name and make a name for themselves. That's not what's going on here. There'd be lawsuits involved. Yes. All right, if there was, if it was, you know, if we started a bike and we decided to put out fake news. Google bike. Yeah, yeah. We would get sued. Yeah, we would get sued for that. And so there's no lawsuits happening here, but they pulled the bike from being sold and they're claiming that they need to rebrand it, which makes me feel like, okay, it was the bike kind of shitty. And so right away people were saying something, giving negative reviews on it. Then Amazon quickly was like, hey, we don't want to be tied to this thing. What if Amazon like releases its own bike soon? Well, why would it? Oh yeah, I mean... You know? Yeah. That's, I mean, that'd be crazy. Dude, speaking of companies... You know, that's one of the things not to interrupt you, but that's a cool conversation too. You know, that's one of the things that is, that's harped on about companies like Amazon, like Google. Oh, that's what they get criticized for. Right, is that they can use all their data to like go in and look at like the best products and then go and remake it. What's selling the best and how can we recreate this and undercut them somehow? Yeah, well, I mean, it's a very smart strategy if you think about it. So speaking of companies, Zoom crushing on the market right now, they hit 500 today. Wow. The shares? Zoom hit 500 a share today. You know what's crazy about that whole story is what the hell happened with... What's the other video conferencing? I can't believe I forgot... The little blue cloud one. No, the one that we used for podcasting that sucked all the time, Doug. Skype? Skype. Yeah, it's a blue cloud. Why, okay, why did, why did, how the hell did Zoom just step over Skype and all this shit? Out of nowhere. It just kills it. How did that happen? Maybe, Doug, you know, I think that the... Is it just they just had so much of a better product? I think because of COVID it was... Yeah, I think the experience on Zoom, and I think Zoom did a better job, correct me if I'm wrong, did a better job of catering to corporate and companies and stuff like that to connect them where Skype was more like a free, easy product that just any consumer could tap into and use, where I think Zoom put a little more effort into trying to dominate the... Yeah, because you had that and you had Google Hangouts and then you had like one from Cisco that was like trying to do this like in conference, like video conferencing and I'd never even heard of Zoom and then all of a sudden that was the standard. It was crazy. It's really strange to me because Skype owned it and then all of a sudden it kind of felt like they owned that market and then COVID happened and Zoom just... I just don't think, I actually don't think that market was that big yet. I mean, I think that... Really? Yeah, I think, okay, if you had an Apple phone, you were using the Apple to use your video, right? Before Apple, Skype was... Before Apple had the really good technology to where we could call each other, conference each other and face... Thank you, FaceTime, I was looking for that word. So before Apple was doing FaceTime, Skype was already around and being developed. So Skype was originally was cool because you could call somebody and look at them through your computer and you could watch them and that was before the technology had gotten really good with Apple. Then Apple gets better with their technology. It leapfrogged Skype. Now you no longer use Skype. Why use Skype? My Apple phone does the calling so I could see my friend or wife or girlfriend or whatever, just fine. And then at that time, Cisco's still around. So Cisco's got there and they at that time, as far as I'm aware, was one of the best video conferencing platforms that were out there. Yeah. So Skype really was kind of like this. I felt like for the, I don't know, average person who just wanted to do a video call and they provided kind of a free, easy platform to have access to. Podcasts were using Skype. Right. Originally, right? So that was kind of the place to go. And then again, Cisco was kind of owned the kind of corporate world. I feel like Zoom kind of took over. It's easy to use, apparently, from what I've read. It's super easy to use. Not spammy. There's not a lot of spam on it like with Skype. It's like average person can use Zoom very easily, apparently. But what a success story, right? It just out of nowhere, this company comes in and literally destroys. I mean, their stock went from, I don't know, $50, $60 to $500. What do you see as the difference, Doug? Well, I feel like Skype is more person to person. Right. And then if you want to record, I think you have to have like third-party plugins and things like that. And scheduling calls and things like that. So Zoom is more of a platform for corporate use, individuals who want to have multiple people on, if you want to record their conference. And besides, I feel like Skype, once it got acquired by Microsoft, became their red-headed stepchild. And they put no more effort or energy into it. So I just think Zoom is a superior platform. What a missed opportunity by Skype. They gave that up. That's crazy. Speaking of successful companies, probably one of the best partnerships we've ever had, based off of the DMs I get, it's got to be Magic Spoon. Oh, yeah. It's got to be. I get at least... They're still killing it. I get a dozen, at least, DMs a day of people taking pictures or whatever of them eating their Magic Spoon and then they'll post up the macros. No sugar, high protein or whatever. Loving it. Just absolutely loving it. Oh, I remember the first time that we... I remember the first time that Max introduced it to us and we all tasted it. And I mean, I wasn't even on our radar. There's so many claims to high protein cereal and healthy cereal. Low sugar, no sugar. Yeah. And of course, being a bunch of fitness nerds tried most all of them out. And so to be honest, I wasn't even that excited about it when it first came on. I looked at it as a box. I'm like, okay, that's kind of like lame branding. I'm like, this is their claim. It's like whatever. But it's the taste, dude. When you would... I mean, of course the macros are phenomenal, but I've seen other products out there with great macros, but the taste like garbage. The fact that they found a way to get those... That macro profile to taste that good, it's the whole wrong. I love it because too, besides what you guys bring up, but they really listen to their subscribers and people that are buying these products, you see things like the variety pack and those little mini... Like that reminds me of back when I would go camping and you'd only get the good cereal when you go camping. I think they're really in tune with a lot of the nostalgia of why we really loved the sugary cereal like when we were kids, but they removed a lot of the insanely unhealthy qualities about it and created something that you could be excited about and not feel terrible. Do you guys remember when they made those... So they had the variety pack of little boxes, which was just a dream when you were a kid, because now you could have all of them. Do you guys remember when they made the little boxes so you could turn them on the side and open the... Kind of cut out whatever and then pour milk in there and eat it? Do you remember that when they did that? What? There was a period there where there was a way... I hope they did that. There was a way where you could use the small box, open it up in the middle... What? I don't remember that at all. And use it like a bowl. And eat cereal out of that. Well, that's smart. But yeah, I just remember I was always disappointing because it never had like cinnamon toast crunch. And I'm like, how dare you? It was like Frost of Flakes, Smacks. That has to have... Why are you looking that up? Because I've never heard it with Sal. I think that just Sal's ghetto ass used to do that. Hold on a second. Hold on a second. He's like, you remember when they made this product? I'm not the one. Bro, that's your mom told him that. That's your broke ass. You guys didn't have a bowl. You guys couldn't afford bowls of cereal. So you turned your cardboard box into bowls. Stop talking shit. I see you one time warm up a tortilla on the stove and put butter on it and eat it. Hey, little bit cinnamon too. Hey, look out guys. Good stuff. Yeah, that's hella good stuff. Hey, so I came across some interesting studies and information on the safety of gyms in the COVID era. And this completely just blows in the face of all these politicians who are making gyms the last damn place on earth that they can reopen. So there was one study, huge one, right? This is a study on 49 million health club visits. And out of 49 million health club visits, and here's the thing with gyms, they have good tracking because they're members. So if somebody's sick, they can track them. They can figure out what's going on. So the statistics from gyms are better than you would find at a restaurant or somewhere else where you don't have a membership. They don't necessarily know who you are. I'm not drawing you home. Right, so 49 million health club visits, only 0.002% tested positive for COVID-19. This is 500 times less than the current estimated US national average. So in other words, based off of this, one of the safer places you could go besides your house is a gym, according to these statistics. There was another study done. This was a study done by the Centers of Disease Control and Prevention on 300 adults who tested positive for the virus found that eating at restaurants are riskier than other daily activities, including going to the gym. This message needs to get out. It does. It totally does. It's false fear. And gyms are suffering as a result. And then the people are suffering, who like to work out, maintain their fitness and health ironically. That's the thing. How are you going to maintain your health, the immune system, everything else that you need to protect yourself when you do get sick? How are you going to get through it? You've got to be strong and healthy. Well, what's wild to me is how that's not obvious. The people that have gym memberships tend to be healthier, as it is. So the rate of COVID in them probably is going to be lower in itself. And then when you go to the gym, if there's a day you take off, it's when you don't feel good and you feel under the weather. So the likelihood that you're going to go in there and work out when you feel like crap and then potentially spread to somebody else versus you still go grocery shopping, you still go to the restaurants, you still do all these other things feeling under the weather. You don't go work out and push your body. 100% people when they don't feel... The only people that go to the gym when they're not feeling good are fitness maniacs, which make up like 0.1% of the gym population. It's true. And I think now they'd be a little more conscious of that. Of course they would. Absolutely. So the point that Adam's making, which I think is a brilliant one, is people when they start to feel... You don't even have to feel very sick. If you're a normal person who exercises for health and you come home from work and you're like, oh man, I'm not feeling that good. The last place you tend to go is the gym. You still might make your dinner restaurant reservation. You're still going to go to the grocery store, do this other stuff, go to Home Depot or whatever. But you're not going to go run on the treadmill and lift weights when you're kind of feeling under the weather a little bit. So you have a less of a sick population showing up. Look, I managed gyms for a long time. Do you guys remember sick people working out? You never. Nobody... People who are sick don't go to the gym. So you get that self-selection bias. I had a question for you, Justin. You of all of us, I think, follow Joe Rogan more than anybody. I think you listen on a pretty regular basis. Just a little bit of a fan. Yes, a fan girl. So tell us... You got that Joe Rogan underwear. What is... And I've briefly read some stuff on some of the controversy that's going on with him in Spotify right now. And are they actually censoring some of his content? And what's happening with all that? Well, I mean, I don't know a whole lot about all that, but I have heard rumors. Because well, basically what happened, he had one of his recent interviews where he had mentioned Antifa being somewhat involved with some of the arson and things going on in Oregon and proved to not be true. And so it got this insane amount of backlash from that. And then Spotify obviously gets the heat from everybody else around there that can't believe that something like this could be espoused and all this kind of stuff. And so then I've heard rumors that basically a lot of the employees in Spotify are putting pressure on them to try to have control over the end product of what he puts out. Yeah, apparently there's people working there who are saying they want their petitioning for editorial supervision or oversight over Joe Rogan's podcast, which I think is silly and insane. The guy signed probably a huge deal to come over there. Yeah, but this is what happens when you sign with a network, right? It's like one of the biggest, I mean... They would break his contract. I would assume that in his contract when he signed, it probably explicitly says, you don't control my contract. Did they probably want that? But yeah, exactly. I doubt that he would allow it to happen. But we'll see. Yeah, well, so here's my speculation. Here's why I think this is happening. Now, he did make a statement on a show that proved to be incorrect, and he immediately apologized the day after he's human. Which is great. I mean, it's great to see that. You don't see that a lot in any direction anymore. Apologizing for something that's wrong. Right, but here's why I think they're doing this. It's because I forgot who he was interviewing, and they talked about him hosting a debate, and he said, hell yeah, it hosted a debate between Donald Trump and Joe Biden. Well, once you... First off, Rogan has arguably more power than any single media personality I can think of. He's got the most powerful platform in the world. I think he gets the most listeners. I think he outcompetes all the news networks. He's got a lot of... He's a cultural media phenomenon. This is true. He can influence people. It's an election year. He said he would host a debate, puts a lot of pressure on the politicians. Trump immediately comes forward and says, yeah, I'd totally do it. Now the balls in Biden's court, which he hasn't responded, probably because he doesn't want to do it. So now he's a target. Rogan is now a target. So anybody who's got power and media who then dips their toe into that space, especially right now, now you're going to get hit by the side that thinks that they have the most to lose. And just speculating, which I don't think this is... I think this is inaccurate from their point of view, but I think that they're speculating that he is going to pose a threat to someone like Joe Biden because Trump said he'd be on there. And in which case, Rogan might just say, I'll just interview Donald Trump, in which case they would not like that, right? Right. So I think that's where it's coming from, is that he's... And it's funny because he openly... supported Bernie Sanders. So, and he openly calls himself a Democrat, which is interesting. Well, what's going to be interesting is if we... I mean, one of the things that I think probably... I don't think media came out with controlling narratives at the beginning until money got involved, analytics got involved, and decades later of it happening, right? When media first came out, I imagine it was more free, like what we see podcasting and social media like right now. But over time, big money comes in and buys networks and buys these things out. And then even over more time, you start to get research and analytics and data to support like, oh, wow, when we have these conversations, ratings go to here. And when we have these conversations, so what's going to be very interesting to me is these platforms, you know, YouTube, podcasting, Spotify, all these different platforms that seem to be so free right now, is will it always remain that way? And what we're seeing with Joe Rogan, because he's got so much power and pull, and you've got Spotify, which is a massive company right now, is that first bit of this being challenged and how will they respond? Will they remain true to themselves of being this kind of free, diverse platform that allows all conversations that need free speech to happen? Or will it start to hurt their pocketbook and will that change their way that they actually allow conversation to happen? Well, see, that's gonna be interesting. Here's the thing with podcasts, because it's long form, I think it lends itself, obviously it lends itself very well to open discussion, right? Whereas other forms of media, not so much. Yeah, but don't you think it's... It's the only place you can go for context anymore. Yeah, but don't you think all that stuff started that way before? I don't think it's a matter of... Bandwidth was always limited, right? Bandwidth has always been limited with TV, with radio even, where there's limited amount of channels, right? Yeah, it's 30 to like a minute spot. Yeah, that's it. And so, okay, we're gonna talk about a complicated issue, like, you know, the economy, which really is a complicated issue. We should have long form discussion. It doesn't lend, it never lends itself well. Okay, so I'm gonna challenge this way of thinking because, okay, you're right. So it doesn't lend itself as well. It doesn't mean that that could potentially be changed because once they start getting the data from all this stuff, and let's just use Joe for the examples that we're talking about. Joe has, you know, this conversation with Donald Trump, and something's going to happen ratings-wise. Either they'll go up like crazy, they'll go down like crazy, they'll get all kinds of bad stuff, they'll get people unsubscribing, Spotify, or more people subscribe. One or the other is going to happen. Who cares that it's long form and it's better for the consumer to listen to? Something will happen in response to that, which when you're talking about money and big money- Oh, it drives it. Right. So are we going to see that still happen even in this long form setting where you'll start to get these narratives because- The problem I see with especially tech companies is they still want control over the narrative. They still want to be able to, edit and monitor things that people are searching, that people like, that's the problem I've been seeing with most tech companies. Yeah, and I think the money's probably going to continue to polarize media. I mean, there's more money in catering to one group than it is to talk to both groups, right? Because you end up pissing one off anytime you take a position that happens to be against them. So it'll probably continue to polarize. I just hope that there's still a market for open debate and dialogue. And this is the best medium that I've ever, that I know of that exists that could do that, but will it fall prey to what you're saying? It might. I think it will. I think my prediction is this, okay? The future of, remember who pulled up that? Where was that thing that you pulled up, Sal, where you showed us the breakdown of- Oh, whether or not media channels were- Yeah, left, center, right. Where did you get that from? Yeah, that was called all, I can't remember the name, I'll come up with it. Allsides.com. Allsides.com. Okay, so my theory is that we are going to see the exact same thing, except what we'll see up there instead. Yeah, Joe Rogan, YouTube. No, no, YouTube, Twitter, Spotify. I agree. The platforms will be, at one point, become known as more conservative or more liberal or more center. I think that we are in the middle of that time. Media is the same. It's just changing the way we do it, you know what I'm saying? Yeah, you're probably right. I can see that. And so, and if it affects their pocketbook, I can't imagine they're going to allow certain conversations to happen. So it's coming. I agree with that, because if you look at the chart that they have, they have all the media up there, CNN and, you know, MSNBC and Fox and Breitbart and all that stuff. What you don't see up there is Facebook. YouTube. Twitter, YouTube. But I agree with you. You better believe. You need to put that up there. Yeah, because they are editing their content. To some extent, they do, and they do that long enough. You will be put up on that list. It's an interesting thing, because if, like, Joe Rogan was to break that contract, like, think about another company that would allow him to then say those things and what kind of business that would bring them. So it's like, who knows? It might actually, you know, benefit him in the long run anyway. Spotify paid him a lot of money because they knew it would benefit their brand. Breaking a contract with Rogan would be a bad, in my opinion. Really bad idea. That would be very bad for you, Spotify, you know, to do something like that. So I don't know. Anyway, there's articles right now that are being one of our other partners. I'm seeing lots of articles talking about personalized pillows. Pluto pillow, of course, always being the one that they talk the most about. Well, the leader in it. First one's to do it. This is it. So nice we have that technology here. Yeah, you know what's interesting? I never really thought about this. Why hasn't personalized pillow, because what's a personalized pillow? They do it off of your height, your shoulder size, preferences on soft, or cool, or warm, or whatever. You always know that one pillow anyways. If I'm going to a house or my friends, I would always take that one pillow that was the perfect mold and fit anyway. Yeah, so it's interesting to me that this market is relatively new. It sounds like a no-brainer, but I bet it's because the tech didn't exist. It's the tech side of it, right? The market's always been there. I mean, I remember that was a selling point for me to partner up with them when I was originally first talking to the CEO. She's like, go online right now and go try and find the best pillow you can find. Look what you see. And she was right. You just see thousands of articles and different brands. And it's just like, where do you start? And how do I know? She's like blogs, really. Yeah, how do I know this pillow's going to be ideal for me? And she goes, nobody had really made a customized experience for the consumer to be able to find what would be the most ideal pillow for them. I think that's where they crushed it. You know? Yeah. First question is from Jesse McDonough. Is the muscle building signal you send when you perform resistance training specific to only the muscles you train or cannot have an overall effect on the body? I recently sustained a knee injury and can't do lower body training, but I am trying to preserve muscle. It's largely specific, but there is a proven systemic muscle building effect. In fact, there's some interesting studies where they have people train one arm and not the other arm. And most of the muscle and strength gains go to that arm that's being trained, but they do see... There's still growth. Yeah, they still see some muscle and strength gain a little bit in the opposite arm that wasn't trained at all. So there is this systemic effect. Now, this is also supported by lots of people's experience with certain exercises. Some exercises seem to send a louder full body signal. For example, a barbell squat or a deadlift. I know with clients, I've had clients add deadlifts to the routine. And get stronger at tricep extensions and curls as a result of getting stronger at this big loud signal exercise like a deadlift. Same thing with squats. It was said back in the day that if you want bigger arms, you should squat more. And I think there's a little bit of truth to that because these exercises use so much muscle and so much skill and require so much from the central nervous system that yeah, you do get a lot of the gains go specifically to the body parts being worked but there is a systemic effect that happens. Do you think that's just your because you're still investing in the CNS? You know what I'm saying? Like you're still putting an effort to develop that. It's got to be part of it. It has to be part of it. I mean, if that's the hub of communication to all of your muscles from the brain that says fire move and do all this. And if you just stop working out completely, not only do muscles atrophy, but I also would think that that neurological communication starts to slow down or weaken and so even though you may not have a good connection to the injury muscle that we're talking about right now, you still are strengthening the hub of communication. Yeah, there's an irradiation effect to that meaning like where I'm trying to stabilize my body while the other allowing the freedom for one part of my body to do the movement but stay anchored, stay grounded, stay stable. So that isometric tension is also something that builds muscle and I can't help but think too that's going to play a factor in that overall signal affecting other parts of your body. Yeah, they do studies too where people will think about a movement and not actually perform the movement and they have improvements in the movement. They've done, there's old studies with like people thinking about shooting free throws, for example. They don't shoot any actual free throws but they go through in their mind and shoot them and they see an improvement in their skill and ability. So it probably is essential nervous system thing happened. The muscle fibers themselves aren't being directly stressed but the central nervous system is constantly being trained through exercise and so you see a louder signal throughout the whole body and so the exercises that work the whole body in these big gross motor movements are probably the best at it. Another thing is these trigger sessions which we find in our maps anabolic program which are kind of these light, low level, low intensity type workout sessions you do on the days in between your hard workouts. I notice when I do trigger sessions I'll target certain body parts and I'll see the gains in those body but I see gains all over also from them and I think it's the trigger sessions are just sending this loud full body signal as I'm doing them frequently to keep it alive and active. Well, if you're making the case for like the loud signal I would push this person in the direction of like this is a great time to put a lot of energy and focus on your overhead press or your z-press, right? Because it's been called the squat for the upper body so if you want a loud signal to send as far as related to the CNS and you can't train lower body whatsoever this might be a great time to be practicing your overhead press and getting really, really good at in hopes to have less atrophy happen. Totally and here's the other thing of course once you heal from your injury, excuse me, the muscle comes back a lot faster afterwards so it's not and I know it could be something you worry about especially if you're super concerned with, you know, your physique you know, I've hurt myself and you watch my body part or whatever deteriorate it comes back so fast it's actually quite it's pretty easy to get the muscle back once you've had it the first time. All right, next question is from Truly Interesting I'm training for the Firefighter Academy I'm 6'1 and 195 pounds and I've been following maps anabolic which program should I choose next and should I be at maintenance or at a bulk? I need to train for a lot of running with 75 pounds of equipment. Oh easily two programs I would recommend to this person performance maps performance map strong map strong could be good so could OCR maps OCR those three programs are going to give you the kind of fitness strength mobility and agility that you need to be a good firefighter maps performance just generally across the board is probably your best bet we created that program literally to improve you know build muscle burn body fat of course but really to improve someone's ability to move to climb to jump to squat to lift to twist just stronger and better all of them and it's really one of the I think it's the only program with an explosive phase where you actually work on explosive power which will also benefit you definitely benefit you and I bring up strong mainly as you know follow up to to maps performance I think maps performance is great at you know reinforcing stability amongst all your joints and really getting you familiar with all these different planes of motion and very efficient and strong and then explosive but why I think maps strong would be a great follow up to that is because of the fact that you're talking about 75 pounds you need to carry and you need to do this with endurance and the work sessions really address that we even have sandbag shouldering and certain moves like that that would really emulate a lot of what you'd be experiencing you know going into the fire academy so that's definitely one of those it's unconventional there's lots of functional lifts in there that challenge you which will definitely translate well to to what you're pursuing yeah I would probably take this person through performance first and then into strong I think that you can't go wrong with either one of them I think that performance is a good job though we address durability in there so there's that there's a phase in there specifically for that so that sets the table really well I think to transition in a strong and then to address diet right so you ask a question about should I be at a maintenance or a bulk I think either one of those programs that you go to from anabolic are probably going to put more of a calorie demand so I would probably put you whatever your what you think is maintenance right now I would probably if I was coaching you when we transitioned into the one of these next two programs I would also bump your calories calories slightly yeah but from a performance standpoint I would not go into an aggressive bulk here's a thing no not aggressive but I would this is a great time to add calories because they're going to be moving when you're the program the program is more days a week there's more demand on cardiovascular there's more volume in both those programs so literally I'm adding calories not because I'm trying to bulk or gain weight but because you have more demand no I agree with you that's that's what I'm trying to say I agree exactly with what you're saying and what I'm going to caution you against is because when people say bulk oftentimes I mean gain lots of weight doughnuts okay don't do that and here's why even if you get stronger in the gym that doesn't always translate into better performance outside the gym because what you're dealing with is a strength to weight ratio okay that's what's most important in the real world when you're moving your body around and doing things that require you know that that may be required of a firefighter so if you gain 15 pounds of weight and get 5 pounds stronger on everything yeah you're stronger in the gym but you're actually weaker in ratio to your body weight meaning if you need to climb or move something or move your body you now have lost performance you want a really good like a gymnast if you look at a gymnast for example they have tremendous strength to weight ratios for the weight that they carry they have incredible strength and so that's why they can move the their bodies the way they do so as a firefighter you want to have some muscle for sure especially if you're picking up other bodies but I caution you against the aggressive bulk you know a big heavy bulky firefighter is gonna you got to move your own body most of the time you're gonna exhaust yourself a little more and make yourself less effective so the what we would do like if I was coaching you nutritionally is the goal for me would be can I increase calories and not see much fluctuation on the scale yeah I'll do that like that would be a perfect world perfect world is okay I know I'm about to send you into a program that is going to require more demand on calories than the the previous program we were just running maps and a balik so I want to bump your calories a hundred two hundred something calories a day right something small not nothing major and then the goal is you know you're maintaining your weight now if you're losing then I get to add more calories because I kind of want to keep you hovering around that 195 but then slowly be able to increase calories that's a perfect world perfect world is we're increasing calories really slow and you're also maintaining your weight about it and then when you know you've over increased your calories if you start putting on one pound two pound every single week you need to back off and go the other direction next question is from Lucy ZL3 I spend most of my day sitting on a chair due to online classes is there any benefit to sitting cross-legged for hip mobility or should I just do exercises to prevent low back pain you know one of the best things you could do if you're sitting all day it's and this is like magic okay is to every hour get up and do five minutes of easy you know mobility work that's it every single hour for five minutes get up and do something for mobility for your upper back or your hips or your ankle and just do that every hour with the clients that I've worked with who were you know worked in tech who did sit for long hour a long bounce of time this was the most effective thing to do changing how you sit can definitely help but here's the thing about sitting when you're sitting you're not active so if I sit cross-legged now I'm in a static stretch with this cross-legged because it might improve my my range of motion but it's not going to necessarily improve my mobility but standing up and doing an active mobility thing like a leg swing or getting on the floor real quick at 90 90 or combat stretch or handcuffs with rotation or do a wall press that's going to improve your mobility and literally just five minutes every hour if you're working for eight hours that's 40 minutes of mobility work that does a pretty good job I like to sit and basically do a few things I do cross my leg every now and then when I'm getting tight and I can feel that like in my piriformis it starts to you know really act up if it's over a certain amount of time when I'm driving and I'm doing certain repetitive patterns I try to really pay attention to my foot position and so there's little things that little angles make they go a long way because of the fact that I'm always fighting that that that that winding up that tends to happen when I let the pattern go too long and so to interrupt that pattern I just try to be more conscious of it like in how my whole like how I'm sitting and how my posture is with my sitting and then what I can somewhat do to counter some of these things so you know some of it is an internal rotation for me I have to constantly be conscious of because of the fact that I'm always my tendency is always to be externally rotating out and that's my comfortable position and this is just what happens over time where I just keep my heel tends to come in my toes come out and I'm constantly putting pressure on the pedal back and forth and back and forth and then I come and I sit in the studio and I'm sitting and now I notice my leg it's in that certain position so you know in terms of it being like a ritual and something that you're cognizant of I think there's value in that but what Sal said interrupted and doing actual mobility exercises that will unwind you very valuable but also like too just try to know that certain things will create this this type of tightness and pain and to be able to recognize that and how you're sitting and how your posture is is also very beneficial No by cross-legged what do you think she means by that do you think she means like literally crossing her legs like the way mine are or her salad is right now or do you think it means like sitting Indian style it could be either right or hip like this I got sort of wide you know with my knee here and I'm pushing down pressure on my knee to relieve some tension but yeah I don't know because a lot of times I mean I'll tell you being just totally honest about I mean the reason why I cross it's like that's not an ideal thing it's because it's more uncomfortable to have my hips opened up so I'm actually crutching that issue right that's not a good thing it's not a good thing that I cross my legs it's not help it may be given it's not because you're modest it's giving me temporary relief in my hips and my low back so that's why I'm curious about why she's alluding to would crossing my legs be a good idea crossing your legs may be giving you temporary relief because you're internally rotating even more and to externally rotate feels tight on your hips and pulls on your low back which means you need to be doing more of that not the other way around yeah you're resting in that too you're not like yeah so that's my point like so you know if someone sits like normally Indian style which is normally the opposite of how most of us are most of us have an issue unlike Justin most of us have an issue of being like more internally rotated and so crossing your legs is a way of like crushing that it feels comfortable on my hips and my low back to constantly be going back and forth between crossing my two legs that is not a good habit I'll be the first to admit that so if you're asking that as a thing that you should do that's not helping your low back it's helping it temporarily because you're sitting down and the hips feel tight but you're actually crutching the issue the issue is you probably lack good external rotation in the hips and so that's why that feels comfortable because it gives you temporary relief what you need to do is get down every hour and get in some 90 90 positions and and work on your core strength as well right next question is from Taysie Kloppers what realizations did you have in your 20s that changed your life oh I can think of one this was might have been 19 or 20 but one of my mentors taught me a valuable skill when it comes to communication he said use your ears and your mouth in proportion he says if you want to be a good communicator you need to learn how to listen twice as much as you talk and that really made a huge difference in how I communicated to clients because up until that point you know I started off training people at the age of 18 so for the first year or two I was really good at telling and talking and telling and motivating but I don't think I was very good at listening and asking questions and you learn a lot when you ask questions and it helps form helps you form how you're going to communicate certain things plus the person who's talking to you now feels more engaged in the conversation so I remember that specifically and I think I was 20 when I first heard that wow yeah go ahead no go ahead yeah no I was just thinking about this because I'm pretty sure like well it wasn't 20 it was like 18, 20-ish where I know there's like rituals of becoming a man or becoming a woman and you know that then we celebrate this we used to these used to be like a big deal you know back in the day and I found myself actually going through this this process of like who am I specifically like I know who I am based off of like my parents are these people my brother you know I'm affiliated with you know this circle of friends that I grew up with but you know I really didn't have my own specific identity and this is where this time in my life I decided to just go do something that was completely my own decision and be away from my comfort zone and everybody here and basically just move and travel across country and completely restarted from scratch and went through that whole journey and I thought that at the time I didn't even know that that was like a significant thing for me to do that it was just like well I got to I got to figure this out I got to do something you know I got to go to college I got to learn I got to you know figure out what I'm doing for my career there was an opportunity that was there so I just decided like I want to do this and you know I I found so much value in that because I was so reliant on my comforts and all these things you know back home that I didn't realize I was really sheltering myself and limiting my potential and so I I'm very much like of an advocate now for this and want to see this with my own kids and have them evaluate this and go go find themselves and really own their belief system and who they are and you know sort of recreate themselves I think that's you know very very cool thing to do so I had a I had a ton of epiphanies in my 20s that changed my life forever so I'm going to share two of them because I think they're they're two of the most important I just we just had an interview recently we were sharing stories and one of them happened in a company in my in my mid 20s that changed my life forever and that was I went through this moment where our moment in time where I was really frustrated with where I was at in my career I expected myself to be somewhere else financially I thought I'd be at a much higher level at that time I thought I would be the district or the vice president level for this come I was doing all the things I thought I needed to do to be successful and I wasn't getting promoted fast enough and I was really angry I was angry at the the company and I blamed others for where I was at and I had this epiphany of why am I allowing this company to dictate my personal growth and why does it matter my title and what position I hold in it on how how successful or how much I can grow as an individual and so I began reading that's when I really started to read like before that I hated reading I didn't pick up a book that often and the time the CEO was putting out a book every single month that he was you know saying that he was reading and so I said you know what if I if I believe that I should be a VP why don't why don't I read as much as what the CEO is reading and learn as much as and that set me off on a path of personal growth that I think accelerated my financial success in the rest of my life so that was one big moment for me the other one was that was huge for me in my 20s was evaluating the circle of my friends and I don't remember where the first time I heard the the old saying of that you are the average of the five people that you spend the most time with but that was very impactful for me to really start to evaluate that and I think initially when I heard that it kind of went in one year when I thought oh that's cool okay that makes sense you hang out with a lot of successful people you'll probably be successful but not to the point where I really started to evaluate and think like okay I've got the because I had friend that really close best friends and people I spent a lot of time with and I loved and had and and really enjoyed but the more I started to think about that I said man you know am I the the one leading this circle of five people or am I kind of in the middle of that and like am I really stretching myself and am I really putting myself around other people that are trying to elevate me and it was tough because in the in your mid 20s and a lot of people are still very attached to their friends in college or high school that they've built and a lot of times at that age you don't realize that the things that you have in common with them are things that maybe are not your favorite qualities for example like you know some of my best friends in high school are like my drinking buddies you know the guys that would do crazies and we had loyalty to each other so there's this bond because we were loyal to each other but they weren't really helping me grow as a person or they weren't pushing me to be a better version of myself they're who I got together with and partied and had fun and had a good time and I enjoyed that and so I would gravitate to that a lot and when I started to really evaluate where they were financially where they were with personal growth and were they stretching themselves to get better and collectively were we all doing that and the answer was no and that was when I began to really start to seek out people that were in positions or places in their life that I wanted to go to even though I wasn't currently there and started to spend more of my time with them when that circle started to change so much started to happen in my life and then I also learned that that continues to evolve and I really believe that's what has led to the circle in this room the reason why I think we all work so well together is I think we share this in common and we may have never found each other had we not all been on that similar path of trying to elevate the people that were always around and when you get a group when you actually get a group of four or five other men or women like minded like that that are pushing themselves and each other to grow and to be better version of themselves every day it's amazing how much that fast tracks you in your life to success right on all right look Mind Pump is recorded on video and audio so if you like listening to the podcast come check us out on YouTube then you can look at us too it's pretty fun I promise yeah we're also on Instagram you can find Doug at Mind Pump Doug you can find Justin at Mind Pump Justin me at Mind Pump Sal and Adam at Mind Pump Adam here's a great example of taking maybe some applications of alkaline water and saying there may be some benefit and then just you know doing it across the board bastardizing it which is yeah so okay so alkaline five dollar bottle of water right so water has I think normal waters pH levels like