 I fundamentally believe that if information is available and if speech is free that ultimately we will eventually the truth and the right and the good information will win out eventually but what that also what I also acknowledge is on the way there is a lot of a lot of mistakes and a lot of learning and a lot of problems but I do think ultimately you know the way you beat bad information or incorrect information is with truth and good information you just have to beat it out by put these put them right next to each other yes and then people can finally see yes but you know on the way there is a lot of crap that we gotta end up dealing with all those things and if we like your comment will notify you and you get free access to maps anabolic one more thing we're running a sale right now on three maps programs we've combined maps prime maps prime pro and maps anywhere in a bundle normally would retail for 361 dollars but right now you can get all of them for 99 dollars and 99 cents so that one price right there gets you access to all three programs only in the month of April so if you're interested go to mapsapral.com all right here comes the rest of the show let's be very clear all exercises have value the key is in how you apply them if you use an exercise wrong terrible value no value or can actually cause problems using the right way tremendous value all of them all really yeah you know why I I'm bringing this it's true right think of now you can invent an exercise I guess that would be bad but I'm talking about all exercises that exist have been practiced that people do there's a reason why they exist and in the right application for the right person they're gonna have some value right but the values are all very different and the reason why this is I want to talk about this is you know today this morning I'm working out and I'm trying to work I'm really trying to focus on lower body stability and mobility for myself and this is an issue because I'll do it for a little while and then I get carried away with the strength stuff which I just love so much so I'm in the gym and I'm sitting on the abductor machine so that's the one where you're you're open your legs right and I know we've made fun of that exercise in the past because mainly because people use it for the wrong value like they think that oh this is gonna you know shape my butt on the sides or this is more valuable than squats or deadlifts for building my butt and shaping my body which is not because of my thighs yeah that's why it's that's when it's your value right thigh toner guy you know yeah exactly now but to increase master thoughts strength and stability with the abductors especially if your strength and stability laterally so bad that more functional exercises you tend to have you tend to have imbalances like me now there's value so I'm sitting on there doing this and I'm like man if there's any mind pump listeners in here you always talk crap about that machine but now be saying summer in it all day yeah now be honest though there's a part of you though has to believe that there's a little bit of just laziness from you to choose that over doing something that is more functional like a step up to a balance or do something like no so here's why I'm not do I'm doing that instead of those okay because my lateral stability so imbalanced between right to left and not good that even something like that my tendency is to I'll still be imbalanced and I end up strengthening balance I noticed this when I was doing lateral drags with the sled you need to isolate a little bit I have to isolate first connect and strengthen and then once I feel like they're balanced because right now my left to my right is just not great then I'm going to go to more functional stuff where because right now I'm watching myself so if you're not balanced right to left and you're doing the machine they're independent are you doing one at a time then no but there one will move independently from the other so if I push one faster or more than the other it shows up so I'm really really focused on trying to stay as balanced as possible and once I feel more stable then I'm going to move to the more functional because I was doing the functional stuff and I was like watching myself and I'm like this is compensating it's so hard like I'm almost the point where I can't not compensate you know yeah so there's no justification for a keeping pull up though I mean gymnastics yeah I know that's where I was going yeah the one application for it is a transitionary move but just that that type of stress uh you know in the shoulder joint supporting casts and rotators like it demolishes it with like high volume yeah and it just it's that's why it's so cringe worthy I know CrossFit people don't like to hear that because it's it gives them a lot of numbers for pull ups and uh yeah they've taken they've taken something competed with it which is hilarious to me yeah it's just I mean it's just the most of the time it's it's a good exercise it's kind of like turned into a cheat for sport yeah I think that's a lot of times where the it loses value because now the intent of it's like completely gone yeah totally but if you're a gymnast I mean it's absolutely very valuable yeah you have to learn that yeah look at the Jefferson curl I love using that as an example because nine out of ten people if you saw someone doing a Jefferson curl even a lot of fitness people they would be like oh my god what are you doing you're gonna hurt yourself because you're literally with resistance often totally rounding the back all the way down and then unrounding the back all the way up and that's like a big no no right no you got to keep your spine you know neutral and stable that keeps everything safe but if you have control and stability and you're not moving to the joints in range of motion but rather what the muscles can control depending on who's doing it and what they're doing it for a lot of value I mean uh soviet era era wrestlers did that exercise quite a bit and why because in greco you'll see like the russian bear uh alexander carolin used to do this he would a guy would flatten out on his stomach and these are big dudes he's like 250 pound monsters and alexander would scoop him underneath and while he was on his feet in this rounded position hug them and literally lift them in the air and flip them over and over again and just score tons of points and he was strong in that rounded position you know that would look scary for most people yeah so well I think when you position it that way I think your ride every exercise can have value yeah the problem is I think that when we see people using these types of movements in the gym there's so many other things that would be more beneficial that's why I'm trying to do that's why I asked you like you know there's got to be a part of you that thinks you know well I'm kind of being lazy because there's there's a body weight or functional movement I can do to get what what you're trying to address and I'm going to get more value as far as like just it being more functional more calories burn because you're doing your entire body so because I I mean I know and I'm aware of it when I do it there's definitely times when I choose to use a machine for a specific knee but then I also know in the back of my head there's a better there's a better movement I could be doing with free weights I'm just being lazy right now and I'm at least working towards something good this is embarrassing to admit but leg swings like there's no resistance my left leg will not go up as high as my right without massive compensation so I have to limit the range of motion of my right leg and then I feel it's like almost impossible to not strengthen this imbalance so I like literally had to regress to a freaking abduction machine and slow down and like I'm using the lines of the machine to make sure my body stays in line and do everything as perfect as possible we got you some leotards yeah well I have them underneath my my workout well this is where I I think that there's tons of values in the isometrics and doing things like the 99 doing the 90 doing the 90 90 year I mean that was I was so so different like my left to right yeah with what you're talking about right now and I know my good friend Jordan shallow loves to tease me about how much I promote the 90 but it was it was such a game changer for me as far as getting getting connected on both sides the same right because it was there was such a huge discrepancy from left to right that it I was like oh my god I can't believe I'm doing bilateral stuff like this totally and I'm doing isometric stuff too for and I'll tell you what with I said I know I've seen the literature obviously we have a book an ebook now on isometric so when I put that together I did a lot of research and the research is mind blowing to the point where I can't believe that it's not one of the most popular forms of training in terms of results right so here's an example isometric contractions result in about five percent more motor recruitment motor recruitment five percent people think oh what's five percent that is a lot that's five percent more muscle fibers five percent more of your cns firing to do an isometric contraction that's a big deal especially when your goal while you're exercising is to recruit the most uh you know motor to get stronger you feel with that five percent yes yes and then what happens is because you can activate that five it would be compounding too yes you would get that five percent and then you practice with that and then get another five percent or just go and strengthen it now with your conventional you know eccentric and concentric movements but without that isometric movement you lost that five percent you're not going to activate it you know so it's uh it's pretty well plus I read another study that showed that it increased tendon stiffness by 40 percent this was in a believe a 10 week study now what's tendon stiffness the ability of your tendon right it's to be on turned on and to transfer the power generated from the muscle to the bone or to the joint so you want and that's a big increase 40 percent that means that your horsepower is sticking to the ground it's like a car with a lot of horsepower and you figured out how to make the tires so that they stick versus you know spin it's transferred right because your strength means nothing unless you can transfer it means nothing at all grounded 40 percent increase in tendon stiffness from like I think it was 10 weeks that's crazy I don't know anything we can do that speaking of increasing strength Justin how are your how are your kids doing man how are your I mean this is now how far how long have we been how long have they been following your programming now so since January okay so we've got a few months here um and we're getting into spring ball so that's the next sort of transition for us um and what's good is so I I took him through a whole stability and isometric uh beginning for uh the first month and then transition him into like more five by five style uh and now we're moving more into hypertrophy so we're in more of the you know very similar to some of the stuff that we've built in symmetry right so you very similar yeah I bet they're having a blast yeah hypertrophy part now are the kids hypertrophy far far yeah hey man protein you know it happens um but yeah they they obviously they're the ones that you know initially I had to kind of stop doing the the bicep curls and the laterals like that's all they wanted to do you know because they want to get in the beach or whatever now at at at this age are they are they in tuned enough and are they aware enough at like how much what you're doing is impacting or are they now I'm sure they are you think so sometimes I feel like at that age you're just like working out is all working out and like you know they're just kind of just trust my coach yeah my coach it sounds like a smart guy trust yeah I think you're right um I I think which I take pride in because I know for me um I knew the difference once I had a good coach versus like a program that was just totally generic that I followed uh in especially in sports it's it's pretty it's going to be very evident to them I think once they go somewhere after the fact yeah yeah um I hope right I'm pretty cocky about that but hey um but yeah I think um it's been a lot of fun to see them slowly um you know transform and get strong and and I'm seeing some muscle mass starting to increase uh and we're now in that position where I'm I'm gonna go test it and so I'm actually kind of breaking them off into groups uh based off of their strength and started a whole leaderboard so it's it's starting to get a little more on the competitive side but I wanted to wait till they really had the foundation to then like get into this you know it'll get them like I mean these are teenage boys the second a girl says something like your arms look good wow you look like you're getting a little bit I know it works for me yeah it worked same here dude I went to school in a tank top and some girl goes you got nice shoulders forget it that's it I'm working out every day now so how so okay you have this leaderboard stuff like that now are they are they competing against each other do you highlight them I mean obviously you're highlighting them on the leaderboard but like what do you do yeah so there's a little bit of that for the most part like I think I mentioned the other time there's like some kids that are doing other sports and they'll come in just to make sure they're on the board and so they have their names there it's on the wall and uh yeah it's interesting because there is there is a little more like eyes on what everybody else is doing which I I'm glad that's starting to happen because that's kind of like just was innate amongst like the team that I was on like when I was like going through the whole thing I was just like it's fun yeah it was about it I'm like I want to get in the the strongest group uh were you the strongest in your high school football team or were there other kids that were so for me it was I they already had all this established what I'm trying to recreate yeah and so I found myself first in the skills group so we had we had groups based on kind of positioning which was really smart actually whoever did our programming back then uh was actually was ahead of their time but I jumped from the skills group which was all like the wide receivers the quarterbacks you know those kind of like fast players too then the running backs in linebackers and then I was like looking around and and the linemen I'm like I want to get in that group and so I actually ended up uh moving into that group and and competing amongst like the strongest guys on the team so why were you in the skills because you were you were a linebacker for most of your your football career right so why would you be in the skills skills group initially I was they thought they're gonna put me at like safety and like I was gonna be more of a db okay uh because I was a little on the smaller side well yeah I was like lean you know I wasn't I was like you know kind of skinnier and well you're learning your position I guess at that age that too yeah so I was like a strong safety and then I kind of moved my way to linebacker just because you know the weight gains and everything else with that but what's been interesting going back to kind of like what I've been having to highlight and address more often now is the nutrition side of it and uh really trying so hard to to implement ways of them increasing their protein because we talk about it all the time like if we can reduce it down to a simple focus yeah like that would have the most impact and so I keep reiterating ways for them to get it to incorporate it throughout the day uh and I had mentioned I was gonna do kind of a reward system for the hardest working kid for that workout and I was gonna bring in like a magic spoon and oh cool so are you doing that now are you I started doing that the past couple weeks they gotta love that bros kid cereal Italian protein so here's your well but even more point being highlighted in your peers is the guy who won I mean you could probably give them almost anything I think it's smart that you're using the magic spoon to get your point across with the protein but I'm sure they enjoy just being highlighted as as the dude for the workout right they don't want to snack on it in class like they love it oh man give you that like they love the uh the honeycomb kind of flavored one yeah that I recently just uh got there they're fighting over that one so I had a kid stay late help re-rack everything do like in excess of push-ups and everything I'm like oh all right dude here obviously you're the guy too yeah like you're my guy I wish because I have a dairy intolerance which annoys me because have you guys ever read the studies on the health benefits of whey protein so it's obviously you know well known as being one of the best types of proteins because amino acid profile is so good and you know it's got it's shown you know if if protein is not at the high limits then it makes a big difference to have whey because it helps build muscle and all that stuff but there's health benefits there's tremendous health benefits from whey protein people with irritable bowel syndrome who don't have a dairy issue whey protein is beneficial for the gut it lowers blood pressure it's been shown to lower blood pressure oh it's good for diabetics it's one of the most satiating proteins in other words there's studies on weight loss show that people when they increase their whey protein intake lose weight because it kills appetite now is this just protein in general is this way compared to compared to others oh wow yeah now we know that if protein's high then the amount the where it's coming from doesn't make that big of a difference but most people only to grab a protein per pound of body weight so when you take the average person and have them supplement with whey protein these studies show like all these incredible benefits but ways high in branched amino acids high in glutamine it's got peptides in it that have other like immune boosting effects which is why you see this with irritable bowel syndrome which is annoying to me because I can't have whey I wish I could yeah because it's such a good source of protein you know speaking of sports I've been I was uh there was an article that I was reading about sports and the right not accident you know I didn't look outside of pigs were flying around I like the psychology and surrounding why sure that's why humans yeah because if you think about it the vast majority like if you look at if you think of everybody that plays sports right now everybody 90 something percent don't do it for money or a trophy or anything they're just doing it for they're just doing it for themselves right most people play any sport for what reason and and if you really break it down the human psychology it's like we're going to create these rules that we're all going to agree upon we're going to score points we're going to struggle increase our risk of injury it's going to be hard and sweaty and painful and we do it because it feels good and this highlights the human need for struggle and challenge yeah that's the whole reason why we do this kind of shit we need to have struggle and challenge in order to feel alive and sports is such a great example of that because again most people don't do it for anything you're not winning anything in fact studies show that when you take athletes that play sports because the passion of the love of it and you pay them they start to lose their desire to play the sport they actually start to lose I imagine that would be one of the hardest things as far as being a professional athlete right because you work most your life to reach that level and then getting that big contract well I mean we see a job by the way we see this examples all the time in professional sports whenever you so we used to play a lot of fantasy football and I always would draft a player that was dressed up like your favorite character no no do you know how fantasy works I'm Steve Young yeah this actually really this highlights your your point though as you're making is that you know so the I always would draft players that were on contract years because they they don't have the money yet they're trying to get the money and they have they ball out it's always like one of their best years they have when they're trying and then they get that contract and many of them just start to decline in their performance not all but a lot of them do they make that payday there's an actual it's a documented psychological phenomena that when you do something for the sheer joy of it whether it's writing or playing a sport or working out or anything and then you get paid for it yeah that some of the joy gets now reduced I would disagree with that with us I mean we weren't getting paid when we first started there's tons of joy but I have more joy today than I did yeah it feels joy it feels really good to do this and actually make money doing it then it did in the first year when we weren't getting any money doing it yeah yeah yeah yeah but I but I understand doesn't apply to all cases no no no but generally speaking like I get it like like I don't know is there's something that you do on your own now that you really really love that's not it you know a job for you like if I started getting paid to work out I mean it would be cool but I could see how then it would become more of a job well no that's how I felt that way about competing I was doing I was competing for like that right to build help us build this and then once that was done like it made me really like for I'd say the last year two years after after yeah I was kind of like I almost wanted to go to the other now I would have never gone the complete other stream to stop working out but I really pulled back just like I don't I don't have the same love and passion for training at that level because except for to have built what we did and then once that was done it was kind of like yeah it's interesting because I've I've seen like some players that I grew up with and they got scholarships and like full rides and I think there there was an element there of being the best and not really having any anyone like super close to that talent level and then all of a sudden being the small fish in in a in a huge pond where it's like everybody is just as good if not better than you and you really have to like reprove yourself like they fell off and that was so frustrating to me because I'm like give me that like I want that opportunity to prove myself and it was interesting to see how like there was a clear divide of what type of athlete rose to that new occasion that new level and one that was like well forget it I just want to stop at being the best well it says it's called the over justification effect which reduces intrinsic motivation it's interesting it's very interesting right like like people they like you look at like top Olympic athletes when you're at that level you probably started because you had this crazy passion for whatever you're doing so it's not like you started as a kid thinking I'm gonna do this for the Olympics you're like I love swimming or whatever then you're talented for it and then because it's coming up combined with your love for it and your competitive and discipline then you reach that super high level and then it's like they stop they don't want to do it anymore you know like I don't really have a desire why does that saying go though the wolf climbing the hill is always hungrier than the wolf on top of the hill or whatever yeah but when he wants the food it's there that's from up pretty funny he's so much wisdom all right I got I got some interesting studies on grip strength so this is an interesting one so there was a huge study done on 5000 people on grip strength check just grip strength men with the stronger grip check this out they have better cardiovascular health they score better on intelligence tests they have better overall mental functioning generally more athletic or more socially aggressive and dominant in a positive way often relating to having more financial success and are more likely to age well all off of grip now yeah but couldn't you say that's all connected to working out right all those fitness yeah of course because all those things are improved with working out and most likely the the men that have stronger grip are the ones that are working out and not working out now here's a display of health right yes yeah your grip strength is an indication of how well things are going it's a very easy one because there's like there's other ways you can indicate strength but grip is so easy to test and it's like this will tell you right away well I remember when we hung out with smithy and Joe DeFranco I thought the when he brought that the the whole grip strength idea for testing your clients I love that it's like there it's been a while since like another trainer like blew my mind about something I'm like those guys are the how did I not like think of this to do this for my client I wish I had thought of that and use that as a tool you know what it is is because they they coach and train people all time the problem with hrv testing it's great metrics but what a pain in the ass it's like such a complicated measure this measure the variance between your heart rate you got to do this when you wake up you got to whatever if you're when you're a trainer and you can find a way to do something to make it easy as hell yeah it's like that's like a game changer and that was a total game instead of measuring or just test your grip yeah in this particular study too they found that men with a strong grip are far more likely to marry and then when they and then along those lines women find strong firm hands and grips to be one of the most attractive traits and that's like old wisdom right what are they what would you learn the handshake yes the limp wrist oh man I think that goes the other extreme though sometimes too there's like I feel like I've shook the hand of insecure guys that feel they know when it's all like overcompensate yeah there's a difference between like a good for a handshake from someone you're like oh a dude's solid versus like oh bro yeah we try to crush me yeah like where you're like trying to do that like you've met people like that right where they kind of you know what I do intentionally you know what I do because I tickle them yeah no you do the weird the finger drag the no thumbs my favorite because you're going yeah oh it's like they're grabbing a flipper no thumb you guy no I so grip strength happens to be one of my my my biggest strengths so whenever someone used to do that to me I would when they come in you could tell they're like insecure because I would crush the fuck out of him so my sister actually when my sister my old my not my oldest she's the oldest girl in my future so she's second to me when she started dating and I'm very overprotective right so these guys would come over and they'd be all and she'd warn them my brother is really overprotective yeah this one dude I'll never forget he comes in and he's a he was a douche total douche I forgot his name because if I knew his name I'd call him out right now because I don't need the guy but he shows up total douche bag I could tell right away walks up and he goes and he shakes my hand and he's like he has his elbow up and does the whole like this elbow up guy yeah yeah okay and I pulverized his hand I literally I held it and I just fucking dropped to his knee I mashed it and to the point where he made this with his face like I made a mistake and my sister was like Sal and I let go and then he didn't say nothing else like he like just crushed the fingers into them oh I felt his I felt his bones shift you know yeah you feel a knuckle really dig in yeah I'm like here you go buddy all right anyway so I know we're recording this episode a little early so news may change or whatever but I want to comment on the the stir they just we don't have to go in the specifics but Elon Musk is just the created so much stir and buzz around everything it's exciting speech wise some are calling this the biggest tech story of the entire year the world's richest man worth an estimated 260 billion dollars says he wants to buy twitter who made an offer to buy twitter uh take a look at this Elon Musk agreed with a tweet saying that the quote game is rigged unquote if he cannot buy twitter just like shaking it out the people who are afraid of him are opposed I just kind of so hypocritical I was just gonna I was just gonna ask you what is it about you know and I have a friend that is too I sent over a text about some of the stuff he's doing he's just kind of like oh I don't you know whatever about him I'm like dude how does it how does what he's doing not excite you or how are you not intrigued by it and how do you and why are there why are there groups of people that don't like him like what is it that they don't like about him I haven't been able to like because it's politicized is it where because I thought I heard how did he come up with it how did he get his money that he inherited like PayPal was was one of those no that's how he got himself but before that like did he he comes from money right not really no I think you got a small start by the way then what is it people need to realize something right now if I gave if I gave you a hundred million dollars I could I could you could give me a hundred thousand people all of them a hundred million dollars not one of them would turn it into a billion dollars that's how hard it is to go from a hundred million to a billion so people who see billionaires lottery winners yeah people who see billionaires would go oh well you got a million dollar loan from his like do you know what it takes to go from a million to a billion it's harder to go from that than zero to a million yeah that's that's a hundred percent fact so I have to read I was going to read this uh comparison just from like one uh publication it was business insider oh they so they did one tweet uh and this was um 2013 this was it says billionaire jeff bezos washington post by marx of fascinating cultural transition in america yeah bezos by same exact publication business insider now with elon musk elon musk attempt to buy twitter represents a chilling new threat billionaire trolls taking over social media it's so crazy like you completely just create a kind of a different narrative based on your own opinion you know bill bill mar gets into that with rogan just talking about that how crazy slanted you know they're just like two decades ago you know your late night guys wouldn't even talk politics like they you wouldn't even know what lino or letterman or whether he's the third rail yeah yeah and they just stayed away from it it was refreshing because it's just entertainment and you didn't want to divide your audience there was no reason to do that you know and leave your political beliefs at home but now it it feels like and this is coming from by the way bill mar who's like a left-leaning guy anyways and like it's like you are i think it's going to go back i think it's going to go back for you know why i definitely believe that because companies are getting crushed yeah because first off as he should well politics out of all this stuff because if you make a strong position you better be perfect in your past and let me tell you something there's very few companies that are perfect in their in their application of their opinions or their beliefs like for example people so like oh my god elon's gonna buy twitter we're so scared or whatever they don't care that the saudi kingdom is one of the major shareholders that black rock is one of the major or was one of the major shareholders or vanguard or they don't care that china owns tiktok which is a much larger more popular platform than twitter and china does a lot of crazy a lot of terrible stuff that people here wouldn't stand for so shut your mouth there's so it's so strange it's so strange to me but they don't like elon you know why because he's become politicized first of all he was targeted by uh elizabeth warn love target he's the richest man in the world so he's already target she targets him saying billionaires need to pay more taxes even though the guy's paid more tax than anybody in history um and he's created so much and innovated but he's been targeted and politicized so that's why so people who are on one side now look at him as a politician yeah not as a guy that does a good job so people give him money because they like what he does yeah you know so i mean i feel like you can totally disagree with someone's uh political beliefs at that level let's you know taking a bezos and musk as an example but still also respect what they have done for our economy like what the innovation that those guys have both done the amount of jobs that they have created for people you know how many you know well i just get excited when he does anything because he will do it he's a man of action you know it's like he'll say something and then he'll build it like he knows how to execute whereas a lot of people say things politicians say things all day long where is it where is all of these wonderful things that you've been promising everybody nowhere it's not anywhere yeah there's rare do you find somebody that can actually build something and see it all the way well when people get confused where wealth comes from what they think is that wealth that there's this fixed pie of wealth and if you have more that means everyone else has less but the truth is we create like america today is more wealthy even if you were to reduce the population per person is more wealthy than than a hundred years ago 50 years ago than 20 years ago because of efficiencies we're more efficient at what we do so like amazon that's like the same thing where people get scared about like ai coming in and replacing everyone's jobs like i was just in a debate with my buddy about that too like oh man the ai is going to put everybody out of work it's like doesn't work like that it's going to change the job just like 50 there's so many jobs 50 years ago that don't exist today because of efficiency right we've increased efficiency so if you look at amazon the obvious thing is like well amazon employs 100 000 people okay well yeah that's obvious you know amazon you know allows businesses to to grow now okay well that's maybe not so obvious but look at all the downstream efficiencies that amazon has created it's almost impossible to quantify how much it's added to the quality of life into the wealth overall and it's not just the jobs that they create there's so much more that's there for example like the innovations that tesla has made has probably done more for climate change than public policy has just just his innovations right uh just like the um like zip drive like you know how many trees were saved because of the zip drive more than like these organizations that try to save trees all the time go paperless yeah exactly came a thing yeah something it's also this all stuff to consider just kind of interesting all right so let's go back to science a little bit let's talk about melatonin for a second i didn't know this but melatonin has a strong effect on growth hormone do you guys know that if your melatonin is low let's say you have poor sleep um and hormone shoots up no growth hormone is lower blunted it's blended right and growth hormone is obviously partially responsible for muscle growth fat loss skin right like the youth that's interesting that i would think the opposite i think your body would think to go into like fight or flight type of situation and then that would get a natural boost because of that no growth yeah growth hormone can go up from uh when it comes to fasting but if you do it for too long it goes right down right but when it comes to melatonin low melatonin can also mean low growth hormone so it's inversely related to cortisol uh yeah pretty much well well directly growth hormone and insulin are inversely when one is high the other one goes down so if you spike insulin growth hormone goes down if insulin's low growth hormone tends to go up but with melatonin they've done studies where people will supplement with melatonin and you see an increase in growth hormone or for example um wearing blue light blocking glasses increases the production of melatonin in most people which is good because that's a naturally what your body's producing versus like exogenously yes i know a lot of people that do supplement with melatonin a lot but i would always assume it's better to produce it yeah supplementing with melatonin is like a it's like a second rate it's a substitute right for what you could do naturally if you get good sleep you don't expose yourself to too much blue light or you block it with blue light blocking glasses if you don't eat too close to bed you know all the stuff we know to make yourself sleep better yeah you're going to get more melatonin production you'll get more or you know REM sleep you'll dream more so how that results in more growth hormone so how how adverse could it be for somebody who consistently uses melatonin like every single night uh people that do that yeah they do well your body there's a there may be a negative feedback loop so where your body will stop producing as much of its own melatonin now you're replacing so yeah but then how would that affect growth hormones what i'm saying i don't know that's a good question i don't know if replacing melatonin exogenously if that's a perfect replacement or if there's other downstream effects that's that's a good question because you would think your body would down regulate how much it's producing which then i would think would inversely would affect yeah but then you because you're supplementing with melatonin your body's still getting the signal and will reproduce you know more growth hormone so you know it's funny with this particular science what art sorry so but you just i want no problem what are some of the things that that we can do naturally to to boost that so anything that improves your rhythms right yes anything that improves your sleep so get sunlight during the day for the circadian rhythm don't eat too close to bedtime cool room dark room blue light blocking glasses or no electronics a couple hours before bed like all these things anything that'll make you improve your quality of your sleep improves melatonin production and so they're finding there's a lot of melatonin deficiencies going on as a result by the way low melatonin really bad for the brain really really bad for the brain so yeah it's really really interesting so but i like i said the study showed in people who had poor sleep blue light blocking glasses had a significant increase in melatonin production and i know when i wear felix grays i tend i'd sleep deeper and i'll have more dreams when i do it that way do we know how long it takes to reverse that like if someone has really poor sleep and poor production by doing that like is it something that you can do instantly and feel the difference or is it something i need to consistently do i think you see it once i think you see an instant result i'm trying to remember i think you do see an instant result i'm almost positive you do but then over time it gets better so it's like you'll have better sleep and then do it again you get even better sleep and just like when you're so compound yeah just like when you're trying to you know improve the the quality of your sleep so really interesting stuff uh in regards to blue light blocking glasses and melatonin it's an important neuro hormone oh you brought up tesla the so the self-driving car thing is kind of getting interesting and funny at the same time so did you guys see there's this video circulating i think it was in new york where a self-driving car that obviously doesn't have anybody at the wheel uh was pulled over by the cops what yeah so uh apparently how do they pull it over they just i turned their rights on and went behind it you know like they would normally and it i guess it stopped and um they went to how confusing for the police officer it's so confusing well he went in looked in and was like there's nobody in there and then they were kind of discussing and then it took off and so it really ran away from the cops through the next like intersections and uh i don't know obviously some glitch and they haven't figured all the logistics out i guess with the whole like police like pulling them over and everything but i thought that was pretty funny like at least that that's that's something that's now we're have to kind of figure out who's self-driving car was it who's it connected to you know i don't know i saw i was trying to figure that out too it was like a google one it's like a mapping one it looked like to me uh one of those who's who's in the lead of this do you guys know who that we haven't checked back in on like to see who's leading the way right now and self-driving cars well i know google's got the we've ever seen them driving around with the they had like that like weird yeah that's what it looked like it was either that or apple has those two obviously because they have to you know maintain their maps or ways i'm sure has it too so it could have been any one of the now i thought do you know laws away dug i have no idea yeah i remember did you watch a super pumped yeah the story about travis calinic and uber okay that's why uber has been trying to work on so they basically got the the tech guys from google and uh there was a big lawsuit you know between them yeah because of that i i thought there were laws that said a self-driving car still has to have in it like a human passenger yeah isn't that a law or am i tripping or is that only depending on what state or city yeah it must depend on yeah i don't know but if you guys had to speculate on who you think uh gets there first who do you think gets there first tesla's already i like uber as uber being one of the first to get there well i think delivery cars will be first to do it whatever that is so i know dominos has a pizza which one's the noid well okay yeah i know that you could call dominos and a van they were testing it like a truck pulls out so it depends on what angle you're talking about right because if it's if it's the angle where it drives up and picks you up and takes you somewhere i say uber obviously that's what i think delivery i would think uh you know i i feel like regulations i feel like regulations would be easier with delivery than it would be with human passengers of course of course yeah you easily get away with delivering a pizza than a human a lot easier i think yeah there's a lot less risk you know human delivery service pizza you know i need i need a i need a gardener speaking of which uh what's up with this weed whacker thing that you bought you're i heard you talking about it i want to hear yeah yeah so i i don't know if you guys have noticed this but i i mean i hate to say maybe it's inflation whatever it is right but like everything's gone up insane amount yes cost everything you're trying to get things done around the house it's like costing an arm and a leg and i don't i just got frustrated with i'm like dude forget this like i'm just gonna go get my own weed whacker you know and uh so i i was like trying to um i was basically trying to like go through my backyard and realize it got way out of control it was like a jungle back there and there's like because i'm in like my backyard it has like a lot further down than i realized like i i'm not even halfway through yet dude i'm just out there whacking weeds like it's but i like it it's it's zen it's like some i know there's some kind of like meditative quality to like manual labor especially when it's repetitive like that it almost is my especially i don't have to think like nobody's just out of the house yeah exactly it's my new thing instead of washing dishes i love it like i love like are you have got headphones going on are you are you yeah yeah yeah headphones like you're walking and white you know i got holes like i need to talk to you hold on so i'm not done yet drowned out everything it's like white noise that's like manly this is like this is my guy's fiction outside yes i figured it out i'm like this is why like that's funny that you felt that way because i feel the same way right now because we just we just had somebody do uh our backyard like pulling weeds and it's we our whole backyard sand so like pulling weeds from sand it's pretty easy and the the quote we got was ridiculous and then we just we just called somebody yesterday i had jerry call someone to get um the sauna right so we have a sauna in the studio and we're getting ready to get the cold plunge brought in and so we need to rotate it it's literally like a if you have the tools if you have the dollies to do it it's literally a five minute job yeah and someone close like five hundred dollars to do i'm like five hundred dollars it's crazy like get out of here with that we could go buy all the equipment for half that and do it ourselves so so yeah so she looked up but i i feel the same way too just and i feel like because of this everybody is like uh opportunity to increase my my because like that job doesn't get any more difficult because of inflation no other than maybe the gas it takes them to drive it's that money lost its value yeah that's exactly have you seen the inflation charts on like i know they say it's eight point five percent when you look at like this year gas forty nine percent use cars twenty five percent like everything is like bacon chicken beef like double digits in in price that literally you know what that means people may not realize this if if your favorite if you buy all this stuff and it averages out to let's say twenty five percent more expensive and you have a hundred dollars in the bank it's now worth seventy five bucks like you that's it you lost twenty five bucks so you get a raise at work like yay you know i got yeah ten percent raise well that's nice i'm still down fifteen percent based off of the shit that i buy yeah pretty wild oh wow doug pulled it up wemo which is owned by google right so they google owns them yeah alphabet is google right so google owns them they are the leaders and they're the ones that beat so since 2009 because of all google earth stuff sure yeah sure that makes sense have you uh what was there was a movie i saw once where they were trying to get in front of the google car because it was passing by their house and they wanted to make sure that they were on google maps so they've like stood in front of the house what movie yeah so so if you go on google earth and you look up an address you can obviously you can often see the house in the front and there was these guys that they posed with a sign or something in front of the house so they could get on google earth did it work i think it did distort them so they're all weirdly no they were like there with you know those panoramic cameras you ever see that when yeah if you drag it right there and then they look all angular their face like yeah there was another one too where a husband i think was a husband or a wife went on google earth just for fun looked up their address and then saw a strange car in the driveway oh no you brought this up you brought this up the guy the guy or the girl were cheating right yeah yeah whose car is this honey yeah that would suck oh crap bro hey real quick do you like soda but don't like the sugar you want something that's healthy and good for your gut as well try ollie pop not making this up these are sodas designed to be good and healthy for your gut and they're almost no sugar and very low calories and the flavors are incredible like strawberry vanilla orange squeeze they have cherry vanilla uh they also have uh what's the new one that they have tropical punch tropical punch it's delicious it tastes good it's good for your gut low calories almost no sugar go check them out go to mindpumppartners.com click on ollie pop and then if you use the code mind pump you'll get a discount all right here comes the rest of the show first question is from vixx d88 how do weighted dips compare to the bench press that's actually a fair question obviously two different exercises i would say i mean plainly beneficial yeah super beneficial on its surface i would say more probably more tricep activation in dips than maybe in the bench press probably more chest activation of the bench press than in the deadlift excuse me than in the than dips one is open chain one's closed chain so open chain meaning you know i'm moving the weight away from my body versus dips where i'm moving my body but other than that because there's there different movement patterns i think they definitely contribute to each other but they're also different enough that you would definitely program them in the same workout i don't see them being trained yeah both belong in there but also keep in mind too when you're talking about you know comparing the dips and a bench press to you know how are they the same or differ in relation to tricep or chest activation you can manipulate that too yeah so like if you're doing dips and i want more chest i flare my elbows out right lean forward and lean forward so i lean i let my body kind of lean and fall forward i flare the elbows out now i get a lot more chest in there simply being more upright and bringing my elbows in now i get a lot more tricep same thing goes for a bench press if i'm doing a bench press and i want more tricep activation than i tuck my elbows in and do like a close grip type of a bench press so there's a bit of a spectrum there even though they're very different exercises i think they both belong in in your your training regimen but you can also manipulate the mechanics of it to activate more of one muscle than the other one compliments the other i really love the uh the deep stretch you get out of the dips yeah and you know it's really hard to get that type of range of motion you know just from the bench press and so then that compliments the bench press when especially you know typically at the bottom where a sticking point a lot of people have a hard time getting back up like you really focus in on the strength and and summoning the force to be able to take that towards the bench yeah the range of motion on dips is potentially massive and i say potentially because you don't just go to your deepest range of motion that you don't control you will hurt yourself so you see a lot of people getting shoulder injuries from doing dips because they just go as low as they can it has to still be under control but the range of motion is greater than a bench press a bench press you're limited by the bar that's it hits your chest and you're done with dips you can go down very deep now one one comment i have is that i think that i think dips are a bit underrated i really do um it definitely when you compare them to pull-ups like everybody agrees that pull-ups are so great for the upper body that they build the lats and the biceps and they're excellent dips don't get the same they really don't get the same admiration and they should there's it's such a phenomenal exercise i think part of it is a hard because it's body weight so you're like if you can't lift your body weight i guess you can't do it i mean any lot of ways to do it any compound lift for the upper body should get more credit than it does yeah i mean just just that in itself there's not a lot of i mean everybody benches right but not everybody does dips yeah this is the thing that i'm saying i mean i think to your point i think it's i think it's challenging for people so they don't do it i'll never forget the first time i tried to do dip i couldn't even do one body weight dip and i remember being like oh can't even do that well because your shoulders can almost be a little bit more in a locked position you don't have to have as much mobility and and things to consider in terms of like the function of the shoulder to be able to pull off a bench press versus a dip yeah so there's a lot more involvement there even though what we don't we don't talk about going to failure that often doing dips to failure is a lot safer and easier than doing like a bench press oh yeah you just let go yeah you just drop out of it and so you know one great way to do dips for most people because the body weight dips kind of hard a real full range of motion dip is pretty i wouldn't say it's as hard as a pull up but it's definitely hard um you can use a resistance band between the bars put your knees on it or your feet yeah so now you're doing assisted dips and i'm gonna tell you something right now assisted dips are amazing they really really are in fact i'll do assisted dips sometimes not because i can't do body weight dips but because i want to go light enough to isolate particular parts of the movement or to really emphasize the range of motion like i'll go deeper on an assisted dip then i'll feel comfortable doing with my body weight and then of course you can weight them i mean you can get really strong with weighted dips to point where you're you've got 100 or 150 pounds strapped around your waist and let me tell you the strength that you get from dips will carry over to almost any press i notice when my dips go up my even my incline goes up my flat goes up even overhead press even my overhead press bottom line is if you're missing one of these movements then you've got to get it programmed totally i'm too too good to also a good isometric exercise get at the top of a dip parallel dip bars get out with heavy weight strapped between your legs and just hold on for 30 seconds or at the bottom or at the bottom both those next question is from the next question is from is diet soda really so bad for you i love you know why i i i pick this there's a controversy around lane right now artificial sweeteners and stuff and so okay we pretty much unanimously agree here that diet sodas or or artificial sweeteners aren't really a good idea for health but it's not because the artificial sweetener technically is inherently unhealthy there's lots of studies have been done on artificial sweeteners they've been around for a while now i'm not saying i'm not going to say it's conclusive because i know how long-term studies can sometimes show effects later on down the line so i'm not fully fully convinced but if i had to bet money i would bet money that they're probably inherently safe because the studies are pretty unanimous and they show that however diet sodas and diet foods with these artificial sweeteners they do encourage behaviors that don't that don't seem to help with health in fact when you look at studies on diet sodas except for the controlled ones where they tell people eat this many calories and then cut out your sugar and replace with artificial sweeteners in which case we see weight loss but in other studies where people consume a lot of diet sodas or choose on their own to replace diet regular sodas with diet sodas we don't see weight loss we see that there's no effect what is going on i feel like if you are somebody who consistently tracks your food and calories diet sodas have a great tool and resource i think if you're someone who does not track and your goal is to do use weight loss i think diet sodas are a bad strategy that to me it's that clear because it's the behavior effect that's what i mean because we know what it does behaviorally for a lot of people that are not really paying attention or counting that you drink that one diet soda has zero calories but then you end up eating more of something else because you're not paying attention but if you were like a competitor or just somebody who tracks their food consistently and you know how many calories you're consuming and you stick to your your macros and you have a diet soda occasionally in there i think there's nothing wrong with it i've never had a client except for the ones that were really meticulous about tracking competitors i've exactly i've never had a client say you know what i'm gonna do i'm gonna just having start having diet foods i've never seen it translate into effective uh fat loss there's three reasons for this i believe and i i feel pretty strongly about this one is foods with calories there's an inherent obstacle an inherent block there i know that if i grab a a coke or a Pepsi that i'm gonna have 120 or 200 calories when i grab a diet soda that that inherent block that thing that makes me pay attention is gone and so people just go crazy with them which leads me to the second point which is although the artificial sweeteners have no calories and studies seem to show that they don't have an effect on insulin maybe an effect or not on the gut microbiome we're not too sure about this there's still the sensation of sweet there's still the perception of sweet does that have an effect on you of course it does otherwise you wouldn't feel the sensation what is one of the effects of the sensation or the perception of sweetness other foods to start to taste less sweet artificial sweeteners are very powerfully sweet like thousands of times or hundreds of times more powerful than even sugar in fact if you regularly consume diet sodas you'll stop liking regular sodas well it tastes good it'll change your relationship with vegetables and fruit bottom line if you drink diet sodas all the time it will change your relationship now that may not matter you may still be fine you may be able to still hit your macros but i'll tell you right now if you consistently drink artificial sweeteners and you have fruit and vegetables it will taste different you cut that out and you clean it out all artificial sweeteners and then go back to fruit they will taste different yes i'm still i'm still skeptical at the end of the day i think there is a hierarchy of artificial sweeteners too to consider and i was just listening to this podcast about you know petroleum being the base of a lot of these artificial sweeteners back in the day and that was promoted a lot and it's like what like at what point um you know are these chemicals inert you know that you're putting in your body uh and so i just to me i would i'd prefer to to follow uh something that derived from a plant uh as opposed to something so that there would be sort of a i would decipher between that in terms of how i would choose like say an artificial sweetener okay and here's the thing that we're just in saying because i know some people are like well the data shows the double blind placebo controller you know study show okay here's why i air on the side of what justin is saying because when we have a lot of time when we're analyzing lots and lots and lots of data and anecdotes over years and years and years what often happens is we go back and go that thing that we said 70 years ago you know it seemed we might have been off on this now when it comes to natural things because we co-evolve with our environment that tends to not be the case because because our bodies co-evolve with these things that have existed with us for well for a long time like eating things that may create the sensation of sweetness that doesn't have necessarily a lot of calories like monk fruit or stevia like that's from a plant how long have plants been on earth how long have we been consuming plants a lot longer than we've been consuming artificial so that's why err err on you know what you're saying right uh is that and again the sensation or the perception of sweetness is is not inert you are you are perceiving something and from a psychological level there are effects obviously otherwise you wouldn't consume this particular sweet thing which means it leads me to the third point which is this when you're developing a trying to develop a good relationship with food constantly feeding a craving or distracting yourself with the sensation of sweet doesn't necessarily address the root cause of why you need to do that in the first place so that's and that's those are the three main reasons why i've never used only competitors or the only people have ever used it with because they try it's unhealthy to begin with everything's so tracked and perfect and whatever you're in pre-contest in which case i'm like yeah okay you can have your diet so it's not going to give you any calories well to that point too i think there's a hierarchy of things that you should be worried about too like if if you go through the McDonald's drive-thru every day and you order you know a number one supersize and then you have a diet coke i think that's comical yeah it's like that i mean there's other things that potentially if you have terrible sleep all the time and you know you you're you're constantly stressed and you're and then now you're on top of that you're stressing out whether i should have a diet soda or not like you got it all backwards here there's there's much bigger rocks than you know should i or should i not drink diet sodas and i would focus more on those things and then you can get to the more nuanced things as you as you start to dial in everything else and go like hey you know maybe i should drink less of this it's not ideal for me but if you're doing so many other things that are so much worse than that it's not going to be the diet soda that kills you next question is from 24 ir maze when starting trt what are best practices to maximize response diet sleep workouts etc yeah because you picked this out i did i'm so glad you picked this because i've actually got this in my dms quite a few times from people and it's it's kind of funny to me because i think it's the the the backwards i think you should try and optimize all the first then yeah i had several people like hey i'm gonna start trt this and that i was wondering if i should focus on this and i'm like uh you should have focused on all that stuff first to see what you can do naturally to get your body as optimal as possible then if you still are having a hard time getting your hormone levels optimal and then you take something like testosterone then you should already have been doing all those things and then that's just going to enhance it make it better well yeah that was me i mean when i got tested and i was low i had everything i was dialed in on everything so at which point i said okay well this might be something i have to do but really you know here's the thing a lot of people make this mistake they think because their hormones are now in what would be considered more of an optimal range meaning they no longer have symptoms of low testosterone or imbalanced hormones it's in the upper normal range because hormone therapy isn't going to take you to bodybuilder levels or you know illegal athlete levels but rather feel good stay within a particular range and they test lots of other things to make sure that your health improves which in many cases does if you go from low testosterone to a more optimal level you'll see improvements in many of your your blood markers but nonetheless people what people tend to do is they think oh now this means i need to double the volume of my training oh now this means i need to eat more because i'm whatever whatever is going to make optimize your health now well is the same stuff that's going to optimize your health when you're on uh testosterone or or any other hormone exogenous hormone to balance them out that's a fact so because a lot of people make this mistake i've seen people d me too they've gone to our site which is uh mphormones.com and you could get like an assessment and do the whole thing and work with doctors and then what they'll tell me to say hey i've been doing maps and a balwek yeah should i ramp up the volume yeah it's been working really great for me shay switch to maps ped or split like no it doesn't it's not that's not how it works what you'll do is you'll over train and negate some of the potential health effects that you could be getting from your testosterone so what you want to do is whatever makes you healthy naturally is also what's going to make you healthy when you're on hormone replacement therapy and i would recommend that you try and get that stuff all balanced out first before you even get on hrt i mean the idea is that maybe there might be one of those things that's causing you to have lower testosterone levels and if you i mean if you haven't addressed that first why wouldn't you address that before it's like getting crappy sleep and then being like what's the best caffeine to take to make myself feel better and that's what you're worried about totally like it because it'll keep you going and you'll keep doing the workouts right if you're not addressing all those things you're not going to be overall healthy you know holistically you're just gonna you know sort of fix like a part of the problem that just um you know may not actually be like benefiting you like you think yeah now i do want to also make this comment on this because this is becoming much more common um and we have a lot of listeners now that have gone through our link because we you know we've basically picked who we think to be the best doctors for this but i've gotten questions on you know dosing and how do i know what's right or whatever this is there's a range that you go off of and by the way these ranges are dramatic it's like 280 to 1100 sometimes which is like well how do i know where i would fall and what would be best is always best to be up here or what it's both you're the range but also your subjective feeling yes because some people feel better with in the higher range other people don't feel good in the higher range so i've had people say well i had to lower my dose because i didn't feel as good or i was holding too much water or you know i wasn't noticing my i noticed my mood got a little bit different or whatever so they drop the dose down then other people feel better when it's higher and what you do is you want to go to doctors that are not afraid to adjust dosages also off of how you feel because if you just go off the chart that doesn't tell the whole story well imagine if imagine if i had levels like dug for most of my 20s or dugs like thousand over a thousand right and uh now i'm at you know i the last time i got tested i was alright well let's just say i was much lower than this but let's say i was 500 which i wasn't i was much lower but i was at 500 but still feel bad well if my body is used to a thousand plus yeah and it's 50% less now i'm not gonna feel as good as i did when i was on the most likely not so yeah and and if you were to go to a general practitioner just five years ago and they see that i'm at four or five hundred oh you're in the healthy normal range and they would just discount any of the side effects or things that i'm complaining about so i fell i i fell i i feel better with it being higher because i've just had mine and i feel better up at a certain high range my blood number of all my my metrics improved my cholesterol numbers improved which often sometimes testosterone makes cholesterol maybe go a little bit in the wrong direction improved for me although it was great before is even better now my my blood cell count got better like everything improved that's how i know plus my subjective feelings so pay attention to that because it's it's much more nuanced than than you might think isn't uh is is a doctor taught or rant who's speaking next by the way we have a free forum i had to tell someone the other day that in our our other forum because i know we charge for our private forum the mind pump private form but we have a mind pump hormones forum that is free and and what and i don't know how long we'll keep it free because it's starting to fill up really fast and i know that both dr ran and todd they come in there twice a month and answer live questions and then in addition to that they're in there throughout the entire month answering as much as they can in that form there's tremendous value for anybody who's concerned or curious or want to know about all this stuff and they're way more qualified to answer your questions than we are next question is from jada ranken how has social media changed the health and fitness space for better or for worse you know i think worse i well so i had to think about it because my initial reaction is that right because you see a lot of crap well we wouldn't exist if it wasn't for that well dude i tell you what i'm telling you guys right now go to gyms talk to people i i have seen more women lift weights lift weights heavy i've seen more barbell exercises and dumbbell exercises done properly today than ever and i've seen more people ask better questions in regards to nutrition and health than i did 20 years ago or when i was you know training in gyms i mean you guys remember that we started in gyms i mean and we worked in big box gyms do you remember what it looked like in the weight area it was first of all there were no nobody was deadlifting or squatting men or women and women were rarely ever in there now it's i mean i go to club sport which is like a it's like a you know like a middle of the road you know nice kind of place that you know no bodybuilders work out there anything like that and i'm watching people work out and there's always people doing terrible stuff but it's way better than it was before now i agree with that but then you could also counter that with you know anxiety depression suicide obesity all those things well that's not the health of fitness space that's in general i mean it's still it's still still part of that you know and at the end eating disorders there's just as many eating disorders as there were before if not more i think that's a good i think the people that are on the covers of magazines most of them have eating disorders so yeah it's hard to say maybe it's a net zero you know maybe it's has got more people working out maybe it's got more women squatting and deadlifting and doing movements they should be doing i think it's i think it's parallel to the internet like are people smarter uh from the internet's creation uh because we have more access you know the information's there but i feel like there's so much now and the the biggest key is like how do you filter it how do you navigate through it where do you find your content because there's still yeah like massively ridiculous people out there promoting bullshit it's a fire hose meaning there's more of everything there's more more of everything there's more good information more bad information there's just more of everything there's the barriers to enter into the market of information is way lower yeah which means good people like us could step in and do it we could never have done this uh before the internet and podcasting never yeah but it's also means there's a low barrier for other people to enter into the space who suck or whatever i know arthur brooks talked about why social media is such a poor replacement for real contact human contact and he said you get the dopamine release that you normally do so if i meet justin in person versus online and we're talking either time dopamine's the same but the difference is i only get oxytocin in person that's the bonding love like feel good chemical you don't get that through social media and what's happened and he made a good point this is people have substituted real in life interactions with with internet and social media interactions because they still get the dopamine but then they're depressed and anxious they don't know why they're lacking the other stuff that that follows yeah it's like you're it's like you're breathing uh something but it's not oxygen i mean it could be it could be an incredible tool and we've said this before it's a tool so it can actually be great for someone who's willing to do the work filter through all the noise and find the good content the good information it could be life changing for them somebody who's lazy and doesn't want to do that and just is got a short attrition span and we'll click on the first tick tock video that grabs their attention and then go down the rabbit hole and start following whoever's telling them random advice it could be more dangerous so it just it really depends on the end consumer on how valuable or how dangerous social media has become to the health and fitness and yeah and so on the positive side i think um coaches now that have you know have had very limited reach you know the very qualified awesome educated coaches like if they focus on it they can really expand um their their reach and be able to to to get their message and their education out so much more effectively now uh we just we need to just rally them to to be motivated to do that yeah trainers seem to be smarter in general than they were 20 years ago i think there's a long way to go with the average trainer that's why i'm always like don't be don't be like paralyzed by the fact that there's like competition out there like we need more like way more than you would think to to be able to combat the the poor information well i remember before we started this that was one of the conversations that we had at my house and we talked about wanting to highlight other great minds because at that time we would we would name drop people that have impacted us that were brilliant minds in space and most people wouldn't know who that name was unless you had read their book you probably didn't know because they weren't popular on social media so i know part of the mission of doing this was get to a place where we have that much pool that we can highlight somebody on here i mean so cool i was just talking to jordan shallow two days ago and where was he at he was somewhere in the other side of the middle east wasn't he somewhere in the middle east and he was just he was sending a really nice text message to me just thanking us and like dude he goes blows my mind doesn't matter where what corner of the world i'm in it's like almost everybody that knows of me he's like cutar so yeah it was so it was crazy right he's like he's like come running up to me like oh i found you on mine pump so i mean so i you know i do feel good that we're able to do something like that and get someone like that's presenting such valuable information like him wouldn't have been able to do that if it wasn't for you know social media when i take a like when i get myself out of it because i think sometimes when you're in it especially if you're starting to focus on the negative stuff you can start so i so if i can see it everywhere yeah while you guys were talking i'm like let me try and like go 40 000 feet up in the air and you know from the outside of it and look down and i fundamentally believe that if information is available and if speech is free that ultimately uh we will eventually the truth and the right and the good information will win out eventually but what that also what i also acknowledge is on the way there there's a lot of a lot of mistakes and a lot of learning and a lot of problems but i do think ultimately you know the way you beat bad information or incorrect information is with truth and good information you just have to beat it out by you just put them right next to each other yes and then people can finally see yes but you know on the way there is a lot of crap that we get it we get to end up dealing with look if you like our information head over to mind pump free dot com and check out our guides we have guides that can help you with almost any health or fitness goal you can also find us on social media 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 sell