 One of the weird side effects of eating a whole food diet or going low carb is you have worse sleep. What the heck is going on? Here's what's happening. You need more sodium. When you eat a whole food diet, your sodium levels naturally go down. Your body tries to compensate by raising adrenaline. That's right. You get more adrenaline. Now you have worse sleep. So if you have a whole food diet or go low carb, make sure you supplement with extra sodium. Maybe put some electrolyte powder in your water. Tea is a great brand or extra salt on your food. This should help take care of that one more thing. There's a hormone that's released when you go to sleep that is an anti-derratic hormone that prevents you from waking up every two hours ago. That also goes down when your sodium is low. So what's the moral of story here? Whole food diet or low carb diet, bump your sodium for all of you. For most of you, that will make the biggest difference. Was it you who brought this up already before on the show? Because not that long ago, we were talking about this. Maybe it was Dr. Cabral. I thought I heard this when we were doing our tests. But I heard him or you say that that's a strategy to keep me from getting up and having to go pee so much. More sodium at night. So what I've tried to do is the water that I do drink like past four or five o'clock that I add the element packet in there, and it does make a difference. I was super fascinated. I did not know that. Anti-derratic hormone is what's released at night to prevent you from having to wake up all the time. If your sodium isn't adequate, then you're not going to have enough of that. And so you're just going to wake up and go pee throughout the whole night. Sodium helps you retain that. I didn't even know the sleep angle to that too. It is. And you know what's interesting is this has happened to me before where I'll go really low carb or like super whole foods, like no processing. And the reason why, by the way, this happens is processed foods are almost always really high in sodium, like really high. You could eat a steak and potato and salt the hell out of it, and you're not going to touch the amount of sodium that you get in like the typical processed meal. Okay. So if you have, you know, one or two processed meals a day, your sodium is really high. You cut those out automatically. Your sodium drops quite considerably. And if you work out and you sweat and you're healthy, you need to supplement with that. You need to increase your sodium. Otherwise you're going to start noticing the side effects. That used to happen to me. I would go low carb and I'd wake up throughout the night and just have to go to the bathroom. And I was like, this is really weird. So besides having better performance in the gym and better energy throughout the day, it also affects your sleep. Like that's crazy. It does. Also potential headaches too. What are all the side effects you would say from somebody who is on a, not getting enough sodium? Cause this is something that actually you don't hear a lot of people talk about. That's cause we demonize sodium. Yeah, but none of this information is out there. It's just not, it's not a common thing that you even talk to like hardcore fitness people that are measuring and tracking all their food. It's not common at all. Cause we've been hammered that sodium is bad, but the reality is that the reason why there's studies that show that a lot of sodium is bad is because it always comes paired with a lot of calories. So when you look at studies on people who eat a lot of sodium, we were also looking at, without trying, are people who eat a lot of heavily processed foods. Then they have worse health. And then what they did is they blame it on the sodium. That's not the case. A whole food, high sodium diet and healthy individuals actually has not only does it have, for the most part, no detrimental effects. In many cases it's actually, there's studies that show that it's better for you to be higher than it is to be low. So that's, that's what happened. We got hammered into us. So as health and fitness people, we are like, Oh, low sodium. That's, that's the way to go, but it's the opposite. What are the, some of the side effects? Weakness, irritability, anxiety. Don't get a good pump. Um, you just don't feel as much energy. Um, brain fog and all that too. I mean, when people talk about the keto flu, when keto was a big deal, everybody's going low carb and like, Oh, I got this keto flu. Meantime with salt. It's so funny. You would get someone like this. When I remember when I first learned this, I had a client. It's like, I got the keto flu. I said, let's see if it's really the low carb or sodium. And I gave them a bunch of sodium and they, within 15 minutes, they noticed a difference. Like holy cow, I feel so much better. It's like it was a, it was a sodium had nothing to do with the pituit low carb. Oh, that intramuscular fluid, like having that like access to be able to fuel in your workouts. Like for me, I'm totally noticeable without a proper balance of electrolytes, your body can't communicate with itself. So the signals are off. The muscle contractions are off. You can get heart palpitations. That's another one. Um, or, you know, skipping a beat type of deal. That's our, in fact, that was one of the first things I would do with clients when they would say that, besides they take it with your doctor and also say, let's try adding some sodium and see what happens. Now there are cases where you don't want to add sodium, but but you'll know if this is you. Yeah, you'll know you're hypertensive or whatever. I mean, you'll work with nephrologist or something. They'll tell you, um, but otherwise, like, you know, especially if you don't eat processed food, like, you know, dump it on makes a difference. And we've talked about this pre-workout pre-workout, take a packet of element about 30 minutes before and then go work out and you're going to notice a difference in your, in your pumps and your strength. So yeah, the sleep angle was, is a big one. And I know there's people watching right now who are like, Oh crap, that's me. Yeah, that's so weird. Yeah, actually, I was thinking about that. I should probably try that out, man. Cause it's just been a battle every, every night has been a battle of sleep. So. All right. Today's program giveaway is maps, power lift. If you want to win that program, you have to leave a comment below this video in the first 24 hours that we drop it, subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section. Also go check out our mind pump clips channel. This is where we do short clips and tips for fitness and lifestyle. So go check that out as well. Also, we have a sale going on with some programs, maps, cardio is 50% off. The shredded summer bundle of programs is 50% off. And the bikini bundle of programs is also 50% off. If you're interested in any of those, just click on the link at the top of the description below. All right, back to the show. What did you guys do this weekend? We had my, my son's graduation party. That was on Sunday. It's just, you just prepare that. Was that like the main thing? Yeah, that was the main thing. We had a great time. I got to see my ex's, my ex wife's family who I knew for a long, for many years. And obviously we got divorced, kind of loose touch or whatever. Hadn't seen them in a while. It was really weird because there's all these kids, well they were kids when we got divorced, right? And now they're all, you know, they were all like 10. Now they're like 18 years old, 17 years old. And I'm looking at them. I go up to one of them like, who are you? And he tells me, I'm like, holy cow. Wow, you look way different. All of them were in the lifting weights, by the way. Yeah. Yeah, they're all like, Jack, kind of. I'm like, you guys are into working out. Like, this is cool. This is great. We had Katrina's nephew's 16th birthday yesterday also. And what's weird for me, it's a trip, is when I came into the family, when Katrina and I first met Nathaniel, who turned 16 yesterday, was Max's age. So it was a weird. It was a different, it was like, damn, the time has flown. Yeah, it's the thing that I remember when I first came into the family. Matter of fact, that was a thing that Katrina used to say to me when we first started dating. She's like, if my nephew doesn't like you, it's a deal breaker. Like that was the thing, because she was. Does he like you? Yeah, he was attached to her and they were really, really close when I first came into the family. And, you know, seeing him now as a, you know, 16-year-old young man, like, it's wild, like how fast that goes, dude. They change a lot in those, like, teenage years too. I mean, you know, those little ones, they change a lot too, but it's just crazy. You don't see him for, like, a year. Like, what happened to your face? It totally changed. Yeah. It's crazy. How far back does memories go for you guys? Can you guys recall all the way back to, like, four or five years old? I can. You can't really four or five? Yeah. Really? Yeah. What about you, Jess? Can you go that far back? I need more neutropics for that. I think I smashed my head too many times. Can't remember yesterday. So what's your earliest memory, Sal? What would you say? Oh, I remember being in the, in my crib. What? Yeah. Get out of here. I swear to God. Really? Uh-huh. I swear to God. Really? Yeah. I remember being in my crib and, uh, getting scared. You was in F-Tile 5, though. Yeah. I didn't, I didn't. Reading the encyclopedia? Yeah. No. I didn't sleep in a bed until I was 13. My parents were very strict. No, no, I remember being in, in the crib and, uh, all of a sudden, like, feeling, uh, like it was, there was a lot of space around me and getting scared and, like, crying, calling out for my mom. So that was one of my first memories. So I probably was two. Two or something. Wow. Yeah. How, what's your early season? Uh, I would say maybe when I was, like, six, five, six or something, and I, it's always like a traumatic thing. Like, so it's. Isn't that funny? Yeah. Like, so the, uh, it was Christmas and I don't know what it was, but I think my parents told me later on that, like, I would just get really excited for Christmas, like, to the point where I would throw up in, like, yeah. Yeah. Yeah. Yeah. I didn't know. I didn't know. Yeah. Yeah. Yeah. Like, just. Really? Yeah, I came down. So anxious about Christmas that you were anxious. Yeah. Wow. Yeah. And my brother would get up first. Don't do any surprises for Justin. I told you I was a bad gift, uh, receiver. Oh, my God. This is probably all part of it. But yeah, so I, I came down stairs and I, I remember, um, just being excited. My brother was like, let's open everything. You know, just like, oh, feel good. And just was like puking. And I puked all, we had this hallway, uh, at the time. And then my dad, like, remodeled the house or whatever. But I remember puking all the way down this hallway and then all the way up the stairs and my parents were just like, oh. It's Christmas morning. What's happening? Yeah. You know what you, you know, you were a deep feeling kid, right? You know what that is? You were here. Yeah, yeah, yeah. Ever, it's the same. I mean, I tell me again, what, what. Deep feeling kid. I mean, all the characteristics, right? They just feel a lot. They feel everything. So their emotions and their feelings are just very, very amplified. Yeah. Um, and they definitely internalize it. Well, that's probably why he blocks everything out. He probably had to learn how to like cope with it by just shutting it off, uh, but a lot, a lot of buried stuff in there, way down there. I'll throw it up eventually, but, um, yeah, that's my memory. Let's see if we can get a really. I know, I know, I'm on this mission. I'm like, what could I do to make him so. What could I do to make him so anxious? He's a real friend. So you think it's around five? You were about five or six. I think it's about five or six. What about you? Uh, you know, so. You have a lot of memories. You don't, there's a lot of block space, right? Yeah, very much so. That's for trauma. Yeah. Yeah. Very much so. And I do, so I do have a young one, like around five, but you know what though, what I don't know is do I have that memory because there's a video of me and I've watched the video so many times, you know what I'm saying? Like, or is it a real, like I can get back in that moment. I can't, I have like a five, five years old coming down for Christmas and, uh, I remember coming down the, coming out of my room down the stairs. We were a single family, but I come down the hallway and I saw a desk and a bike and I remember running back to my, my, this is my real, when my real dad was still alive. So I had to be five or six years old and, uh, telling my dad, Santa brought, bought you a bike dad, Santa bought you a bike. Like all excited for him. Like it was his bike. It was, it was really my bike, but there's a video of that. What a nice kid. So I don't know if that is because I've seen that video so many times, you know, or I actually have, it feels like I have that memory. I know I've done that before where I'll, I'll look at a picture or watch a video or you ever do this, you tell a story, you make up a story, tell your friends, you've been telling it for so many years, you're like, was that a real story? It's just, I know. That ever happened to you? Yeah. All the time. I don't trust any of my memories. I'm going to be honest with you guys. It could be like, it's like a crap shoot. It's 50, 50 chance it actually happens, you know. And then kind of like your crib one, I do have, I do have a very vivid memory for sure. There's no video of this of when I had my tonsils removed and that was when I was six and waking up. I remember them before going down. I remember the counting backwards. Remember that my mom telling me everything's going to be okay. We'll be right there when you wake up. And then waking up and they weren't. And then like screaming, crying. Like just being terrified. Like all I remember was going under and then waking up in this hospital room or noting, I didn't know anybody or anything like that. And I remember being fucking just terrified. You know what's interesting about that is that it's really important, even if it's hard and you feel like your kid's not going to have a great reaction to tell them exactly what to expect because it's worse. Right. When they, so it's like, you know, like parents will do this, they'll put the kid down for an app. They'll be like, let's go, let's sneak out. Or they'll have him play with the babysitter. Let's sneak out while he's not looking or whatever. Like, no, you got to tell them because it's worse when they realize mom and dad's not there. They're not here. Yeah. And what happened. Oh yeah. You know, you're going to have to deal with the whole like. Well, because, you know, my young brain connects that as you lied to me. Exactly. You just, you deceived me. You know what I'm saying? You said you were going to be there. Then you weren't like. Now you have gaps in memory you've talked about. Do you know what, like years or there were like whole spans where you're like, I don't remember between this age and this age. Yeah. I don't, there's not a lot. Like, so that goes that far back. And then there's after my dad's death from, you know, seven to, you know, 10, 12 years old, there's, there's, there's like chunks of stuff. And unfortunately, mostly. And I know this like about, I'm wise enough to know that my life was not every day drama and bad. Like we went to Disneyland, we did some positive things. It wasn't all bad. In fact, the bad times in my household were about every six months. That was kind of the, maybe sometimes earlier, sometimes, but we were in this pattern of my stepdad and my mom would get into these vicious fights about every six months. Then we hated my stepdad. We kicked him out. And then he would come back, you know, a month later be back in the house. And then, and when they come back and reconvene, it was always like honeymoon phase. Like my parents went through this, like they had this terrible behavior of extremely bad. And they're hot cold. Yeah. Right. And then when they came back, it was like, I had the parents that were like making out why they're driving and stuff like that because they're like in love again for that time of getting back together. And so, and during that time, it was pretty good. So there was, but I don't, I still, a lot of it is like blocked out and blurry. And like, if you tell me something, I was with my aunt and uncle that actually had played a big role in raising me. My mom would drop me off every summer there, which by the way, that's a, here's an interesting conversation, right? So every summer, some of my best memories come from spending it with my aunt and uncle, Jane and Emil. My mom would drop me and my sister there and they lived in the Bay Area. This was when we lived in the valley and we would come and we would do great America and do happy hollow and just spend the whole summer with them. And they had a very like strict household, but they had, I had five cousins. You know, so it was a great time. And they're all age groups and so, you know, playing in the yard and just, I remember lots of great memories with, that's actually most of my memories are like, are with them. Now, the part that I thought was crazy is that I did that my whole life and I was telling Katrina, like, could you imagine like dropping Max off for three months or even a month or even a week without our son? Like her and I trip out when, I mean, we're getting ready to take off to Tennessee right now. And I'm like, I might not see my son for five days and that's like, oh, like so hard for me. And I think, dude, my mom, no, my mom dropped me and my sister off of my ass. But like, she didn't even like come in and come have dinner with my aunt and uncle. It was just like literally pull up to the driveway. Here's my fucking Max, walk us to the door, you know, hug him, walk out the door, see it, see it in three months. Stuff a deal. And I thought, and it didn't dawn on me as a kid, how kind of different and weird that is. As an adult, I think, and having a kid now, they're like, there's no fucking way, dude. There's no way I'm letting my, It is, I was like, I just, I don't know. I think I love my kid too much to let him go for that long. But I have those, I have memories with them a lot. So, but which is cool that those are a lot of positive memories that I have. Yeah, it's like you do, it's like, you're raised a particular way. You try and do a little better than the way you were raised and then so on and so forth. So, you know, I guess, I'm sure if you look back, maybe your mom probably had it much different and worse. And oh, my mom had it. I mean, the empathy that I have like for my mother, and it took me until I was in my 30s before this came full circle of like, I mean, I, when I, and I hope I'd never come off that way when I talk about on the podcast of being like resentful or, you know, I don't wish anything was different. I mean, I'm grateful for the life that I had. I'm grateful that I made it in that it made me into who I was today. I also recognize my mom had a con artist for a father who was in and out of prison. It wasn't a part of her life when she was raised. My grandmother raised her and my uncle by herself working full-time job plus a swing shift. She had two jobs, you know, in the Bay Area. Like, so my mom raised herself with her and her brother, basically, in San Jose, in the East Side San Jose area too, or gangs. And so she was around all that. My uncle was in a gang like, so she had a rough childhood. I hear stories, my dad will tell stories, and he tells them all like, like they're funny, you know, and as a kid, I'd hear these stories. I'm like, that's funny. Your dad ran over your bike with his car because you were home late. You know, that's so funny. I think about it now. Like, how traumatizing that would be. Yeah, dude, my dad was so poor, like he scrounged up a little bit of money and bought like a crappy bike, someone was gonna throw away. It was just prices to show it up late for dinner for 10 minutes. My grandfather got in his three-wheeled, like the truck that he sells fruit out of and just ran it over. Yeah. You know, my dad was like 12. But I used to hear that story, and I'm like, that's hilarious. Then as an adult, I'm like, wow, that was terrible. That's what I'm talking about. Yeah, I mean, it's pretty similar. My dad had to grow up like, he kind of was a parent to his parents as well because my grandma was always six. She was like, just ill always. And so he had to cook and do everything and basically run the house and everything while Shoes Air and stuff. And he was an only child, and so he's got all that. And so me growing up, I was like, we had to have everything was exactly in order with his military background. I was very run like a military in my house and everything. So it's like, but yeah, if you look back and you have that empathy, it all makes sense. You know, it's like, if this is the way they grew up, you start realizing why he needed that kind of control. You're going to read about stories about families in countries that were really affected by World War II, like in England, that they would do with some other, because they were getting bombed by Germany. Dude. They'd send their kids off to the country in random families to keep them safe. Random families would take these kids and so, bye kids. You're gone for however long because we have to survive these bombing raids or what. Like stuff like that. I think if you believe you're going to be a generational character in your family tree, you have to get to a point where you accept like how your family, your parents raised you as the best they could with the tools they had in order for you to break that and then change that. Because it's really easy when they raise you that way. You're a child so you're downloading and processing all those people. Whether you like it, resent it as you're a doll or not, like it's still being processed in the brain as normal. Well, your psychologists say that children do that because that's your caretaker. So the survival mechanism is to internalize it as it's you. Yeah. And not it's them, it's you. Right. Otherwise, because that's without a caretaker, you're dead. Right. And then all the things that you witness and see if you were in a volatile type of household where they're screaming and yelling and even abuse, both verbally and maybe physically, like you see that even as a young child. And then when you go out into the real world and try and build a family for yourself, your brain recognizes those patterns as normal. So then when you get yourself into a relationship and unfortunately find you end up gravitating towards the same type of person that your mom or dad were attracted to, it's really tough and being older now, I see this. I didn't see it as a kid because I wasn't old enough to care to pay attention. But now that, you know, we're in our forties and fifties for dog, like, and you look at these people that you've watched grow up and they're on second, third generation. It's like, man, you can really see how that, that type of behavior or that type of mindset can just poison a whole tree, a whole family tree because they just one cycle after another can never break it. And it really takes somebody in the family to have enough self-awareness to process that and then also accept and love your parents because I think you have to do that in order to really, truly break the cycle. Yeah, plus our parents were young. You guys' parents were young too when they had you, right? There we are. My parents were like 20. Yeah. They were young children. Yeah, it was like right after you got back from Vietnam. So I do have a funny memory, though, that since we're talking about like, you know, some of our first memories, like to this day, when I walk up stairs, like I kind of like run up the stairs and I skip up the stairs. Like it's just like something. What's the monster that doesn't get you? Dude. Okay, no joke. Like, so my dad, so there used to be a, like in our stairway in our house, like you could hide underneath the stairs. You don't even know anybody's under there in this corner. And so as the stairs kind of like bend and go up this way, like it's open. Oh, so someone could grab you. So he grabbed, he used to grab my ankle every now and then, like as I was coming up the stairs and like, and I had no idea. Like, I remember it just like, it's still like, is there? Like I walk, I'm like, ah, that's hilarious. Yeah. And it's, it's so stupid and like, but it's still something. I'm just like, look at the stairs. I'm like, that's hilarious. Run up there as fast as possible. Speaking of stairs, you brought that up. So last night, we're like moving a bunch of furniture. So Katrina, why we're gone is going to be like, we're modeling and doing stuff with the house. And so it's kind of like helping her move stuff. And I'm upstairs and I'm like sitting down and like, sitting down, I'm like looking at, I was like, I was actually really angry and upset. And she's like, what's wrong with you? I'm like, man, I tell you what, like, after 40, like my body fucking feels different. And it's really frustrating because you know, everybody said that shit to you. Yeah. And I, and I, and I'm like, Brush it off. And yeah, I brush it off. I'm a fucking fitness guy. Like I'm taking care of this shit. Like that's not going to happen to me. Like it's not, I'm going to feel that. And if I do, it's going to be way later, whatever. But like this stuff happens to me now all the time. And it really irritates the fuck out of me. I'm walking down the stairs. I'm carrying like this, this heavy cushion thing that's loaded with like an amp in it. So it's, I don't know, it's maybe 80 to 100 pounds. It's not crazy heavy, but it's heavy and it's awkward. And I'm carrying it down the stairs. And then when I get to the last step, I actually missed the last step. And so I think it's only one more step. That's the worst feeling, bro. Bro, and so I missed. You're going to fall into it? And then my foot just slams one thing. Now, I didn't fall. I didn't roll anything. But just the impact of thinking that it was one step, which is just an extra six inches of my foot hitting that way. It fucking, my leg started to swell up and it was hurting. And I'm just like, then I was limping the rest of the night. And I'm like, so mad. I'm just like, I can't even like have a little fumble, you know what I'm saying? And not feel hurt from it. I just, yeah, what is that? Cause like when you miss and you're going full throttle doing anything, like so punching and then you miss and like you get air, it's just like totally wrecks you. Stabilizing. Yes. Yes. Cause it's just still going. And there's nothing to like slow it down. She was like, what's wrong with you? I'm just like, I'm just fucking so angry right now. She's like, what are you angry on? Fucking beating over 40. She's like, what? Like, what is that? I'm like, it just, my body, just things like this happen. And it makes me mad because I'm, I'm in fitness. I'm a trainer. I know the body better than most people. And yet I still have these things that happen to me all the time. Now, how do you think the average? That's how she snaps me out of it. Well, honey, you know, you could be like this or that. I'm like, okay, okay. It makes me feel a little bit better. So on the top of the shippiles, we're just. Speaking of shippile, thanks for segwaying that for me. Dude, I have to, and being angry. So the saga of Arlo, my dog, you guys know like the kind of like backstory of like him just being a total pain in my ass. Oh, it's hilarious. So it's like, I was home all weekend by myself with the kids and we had a great time. I tried to make the most of it with like, we go see movie, we go, you know, bike riding. I was like real active this weekend doing stuff with them, having a good time. And the only thing is that the dogs kind of get put aside a bit, right? I don't have like, I can't manage all of it by myself real easily. And so I try my best, like we go out and like walk with them and stuff, but they don't get enough exercise when it's just me. And they're super active dogs. It's super active. And he especially like just needs it. Otherwise he just like spins out. And I, and I, he was fine. Like the whole weekend was great. And then I called my buddy, he has a dog that like plays well with them. And so he came over and so they're playing, doing their thing. And I'm like walking down this trail and we're in the woods. And Arlo just, he's going to fetch a ball. He goes down the hill and he's there a bit. And I'm like, Arlo, he comes back up. And before he even gets up, we just smell it. We smell it. He comes up. His whole face is like, he, he literally, it looked like he's, he stuck his face in a bowl of like brown pudding. And it was all just shit. What? It was poop all over his face, dude. What? Where'd he find a bunch of poop? Where? Right. Why? Like lots of questions, you know? Like, okay, down here, this is where like everybody does a, there's a, a Frisbee golf course and they just opened it up again. And so there's Frisbee golf guys. And let me just describe to you like a Frisbee golf person. Okay. I don't care. They're stoners. They're on, they're on stuff. And they're down, they're having a good time. Great. That's, that's, that's perfect. One of them, this is my theory. Okay. Because it was not, it was not dog shit. Okay. What? It did not smell like dog shit. It was not human shit. Okay. And there was a lot of it. So it cannot be just like some little deer. You know, like some little animal, a little cute animal. Oh, this is terrible. Right. So it, it smelled like something terrible. Like, like, you know, like something we would produce. I'm going to throw you guys in there too. Oh, why should the machine? I eat good things. Whatever, dude. Everybody's shit stinks. Anyways, so he's got all over his face. It's all over his face, dude. And I just like dipped it in. I was like, come on. I was trying so hard to, you know, help him out and like get him exercising. And so I'm like, well, party's over. My friends like, see you later, dude. Like chained him up and then sprayed him off. And of course I sprayed him. I gave him a little bit of like psychological tormenting because it was like. You underwatered him? Yeah. I'm like, you know, like with a little bit extra. This is why I feel really bad because it was like, you know, you get the guilt after all said and done. I actually lose my shit on him more than like anything else. Like, I don't know what, I hate that. Like I don't, I don't like what he makes me feel. And so I'm just like spraying him. Like didn't beat him, didn't do nothing. Just getting all the shit off of him. And so he's out there. I'm like, you need to sit here and think about what he did. And I go inside and, you know, we're doing our thing. I go back out and he's just kind of sitting there. And then I bring him in, I wash him off. And, you know, everything seemed fine. He was like clean now. We took a shower and I need to go get dinner. And so I take the kids with me to go get dinner. And I come back and I had closed all the doors and we leave them out because they're usually fine. But somehow he found his way into like my laundry and he ate like all my favorite socks. And there was just like sell this dog shreds of my favorite socks. So he just bought all over like, you know, the living room. And I just was like, he just got you back. He's like, I'm gonna spray my face dude stuff. And I was just like, and I was like, don't do it dude. Don't do it, go get some air. I went outside and I'm like, you know, help me and just breathe in through it. This is when you're praying. Hey, right before, right before a trip too, when you're about to pack all your socks and stuff like that. Exactly. Are you gonna be wearing sandals? No, no, fuck it. Exactly. He's gonna be in suits and he's gonna have Jesus sandals. What's up with the sandals and the suit? Horses and piss. It gets, it gets worse you guys. Oh, this board. It gets worse. Oh my God, really? Yeah, so I, you know, so he, I have the door closed, you know, Everett's going out there to kind of, you know, he's like, oh, dad, everything all right. You know, and he opens the door, Arlo jams out, you know, and he runs out there. I'm like, oh, no, no. And I go and like grab him right before, he was going right back to go to the shit. And I grab him, I bring him inside. And then now he's like, he's like scared of me, you know, because I'm using the voice and everything. And he starts like peeing a little bit. And I'm like, oh, okay. And he's peeing on his way in. And so I'm trying to like calm down. We're watching, we're watching a movie. He starts peeing in, in like just walk around and just peeing all over, all over the house. Just peeing. Oh, wow. He steps on the couch. He's on the couch. And yeah, at that point, he's still alive, you guys. That's because you still have this dog. He's still alive. And so I, man, I was so pissed, dude. I didn't like, anyway. So I realized like, okay, he's out of it. Like he wasn't acting himself at all. Like I'm like, maybe he's sick or something. And it turns out like he started like, like swaying like this. And he's like, he's like tripping out. And then he starts really tripping out. And he's like, he's like looking down. And he's like, his eyes are kind of like, you know, and I'm like freaking out. I'm like, maybe he's like really sick, you know? And like all this is like, and I'm an asshole, you know, like ready to just kill him. Maybe he got something from the poo. So this is my theory. And so he's just sitting there. And I finally got him to calm down. He's laying down on his bed. And he's just like, like kind of rocking like this. And I'm like petting him and like trying to calm him down. Feeling terrible about yourself. He's just feeling terrible because I yelled and like made him piss and, you know, scared him. And so he's just like tripping out. And then he just keeps tripping. And then finally, like he kind of calms down and goes to sleep. I was calling Courtney, maybe I should take him in. And she's like, well, let's see. Like if he falls asleep and then he did. But he literally looked like he was tripping balls. And I'm like, he ate something. Now back to the story about the Frisbee golfers, right? And what they do. Okay. So one of them, my theory is, one of them is, you know, shroomed out, whatever. There's no, you know, porta potty anywhere near. It goes, takes a shit, you know, in the woods near my house. Arlo eats it and he's now feeling whatever they felt. I don't know if it works like that. I don't know if the psilocybin goes through your system into your poop. However, poop itself can grow weird mushrooms. Yes, exactly. So maybe that was the other things. Maybe there's like mushrooms alongside that. And it's been there a while. I don't know. I didn't even see it. I didn't see what he ate. You're waking up and starts talking. Why are you such an asshole to me, dad? It's so, okay. So almost done. Right? Oh my God. So if I give him to sleep and then I put the boys to sleep and I haven't even packed yet, and then I pack it like two in the morning, you know, after I clean all this shit up, he wakes up at five in the morning and he pukes. And I only know that he puked. I didn't hear it, nothing. I just know it because I smelled it. And he puked on my carpet and like just yorked like chunks of it. He for sure ate something, dude. 100% he ate something. Yeah. So it was whatever he ate. I was like, oh no, maybe I like terrorized him to the point where he was like, you know, I always felt all this guilt about it, you know. And then I'm like, I feel no guilt. Fuck that, bro. Yeah, he pissed his shit in the house and he's like, you're fucking me. I was like, he's, wow. Is he okay now? Yeah, he's perfect. And he's like normal. And he's like happy and everything. And I'm like, dogs are strong, dude. Dogs are strong. They can eat almost anything and be okay. I have like, I have gluten and I'm ruined for a week. You know what I mean? Dogs can eat poop and then like trip out a little bit and they're okay or eat some grass. By the way, that's the Sicilian cure for dogs for anything. What's wrong with the dog? Give me some grass. Let me get some grass. Let me get some grass. I think it's cancer now. Give me some grass. So that's my saga of the weekend. That's crazy. Yeah, dude. Brutal. So you're not going to get rid of them though, huh? I mean, I'm looking into it. So that was your weekend. That was my weekend. Oh my God. It was rough. It was fun. It was fun and then rough immediately. That's brutal, dude. Well, I'm going to segue into cool science stuff. You guys want to hear something interesting about the brain? Always. Yes. Did you know that they've identified potential quantum phenomena in the brain? How? In the brain. They think they've identified quantum entanglement happening within the brain and they think that consciousness may be being formed in the quantum space. So it's way more complicated. So unpack that. I'm too dumb to. Do you know what quantum entanglement is? No. You get two particles, they become entangled. I don't know. Don't ask me how. You can separate them by as much space as you want. You can put one here, one on the other side of the universe. If you spin one, the other one. Spins the opposite. Spins the opposite direction instantly. So either information is traveling infinitely fast. Or they're somehow connected. Or there's no space. They're actually still connected. They're seeing that this phenomena might be happening in the brain. And they think that maybe that's where consciousness is created is through this kind of quantum space. Really trippy, right? Yeah. Really weird shit. I wish I was high for this. Yeah, I know. Way too much for my brain. Well, you know what this leads me to think is that we keep talking about creating what is it? General intelligence, artificial general intelligence, right? We think AI and we're going to make this like self-aware intelligent computer. We don't understand our own brains at all. So we're definitely going to create something that's not like us. I didn't close. So what's their theory with that? I mean, like it's the brain, I've heard of it described as almost like a signal. It's like you're picking up signals and that's all feeding into your consciousness. Yeah, that's one theory. Well, don't you? Okay. So I've never envisioned the future of AI looking just like us. I just, I think it'll be a very sophisticated Google search, right? Like that's what I imagine like what they're going to do really well or where we definitely can get is being able to like mathematically reduce down to the most, you know, common answer or idea, but it'll never have the inconsistency and the variability and emotional side of a human who's never, you can't replicate that because that is so diverse and moving so rapidly and always changing and evolving that and there is no, it's completely, there's so much randomness to it that you can't quite put a mathematical equation to solving it. So I always imagine that, you know, that's where AI will be always distinguishable from a human being is it's always going to have this very Google-like mathematical response to you. Yeah, you know. Yeah, you want to know what's even weirder about all of this, you know, is that I don't know if you guys knew this, but the heart, the heart creates signals that are connected to, like the heartbeat can be tied to short-term memory and aging and there's certain signals that happen to the brain that create a corresponding spike in the brain at identical times at the same time. Have you guys heard of how the heart is like another brain or the gut is like another brain? I've heard of it, I think it's describing like heart math, there's this whole science. Yeah, you know what's weird about this? Is that in ancient like teachings in wisdom, we've always talked about the heart and the gut and the brain like we've known, like we felt this and now we're reading about this and learning about what's going on, three different types of knowledge there. Super strange. And then what you said about the brain being the theory is that it might, one theory is that it's really like an antenna. Yeah. And it's just like a radio, like the radio, you turn on a radio, there's the music, but that's not the source of the music. All right. That's just picking up the source. It's coming from somewhere in the universe. Yeah. Kind of crazy. Like, you know, I like tripping out about that stuff though. So little we know, you know, you know, what's going on. Yeah, I do think this requires weed for sure. For me, it does. You know what, I think that makes you feel philosophical. So Huberman was talking to Joe Rogan about that, about his theories on wheat. And they were talking about different substances that have potentially positive effects and like things like alcohol have zero. There's zero positive things that are happening in the brain and for you. Except it makes ugly people look more attractive. Oh yeah. But there's nothing that would ever promote you, oh, I should drink because it potentially could put me in some like neurologically or in a better, like there's nothing. But the weed does have that. There are these situations where, you know, and we've talked about things like creativity, psilocybin is also known this way because it opens up different pathways. So these types of drugs and small doses or controlled environments do have these positive things. Did you see that clip? Did you guys not watch that? I haven't watched that clip. I haven't watched the whole thing, but I saw, I saw, I haven't watched the whole Huberman. I can't, I can't remember the last time I watched a full Joe Rogan. I can't watch a full three. I just haven't had anybody who I want to hear for three hours that bad where I listened to a whole three hours. That's a long time. It is a long time. You do though. You're pretty consistent with this. He likes the Graham Hancock ones. I love the Seattle Randall Carlson. Same word, dude. Yeah, it's just, I don't know. I like people that like are kind of skeptical and detectives and like they're like kind of going out and doing their own research in terms of like piecing out our history. I think our history is so, I guess, it's been, it's been so biased based on whoever was in power at the time and like, so it's like a lot of it's just, just scrubbed out. I'm with you. I actually am interested in that, Justin, too. I know I might tease you about that stuff, but I actually, I think that we assume a lot because we've been told something when we're young. Like, oh, that's the way it is because I, I read it in one book or my teacher told me. So we just all, I don't know. Like my mind's been blown so many times, even with just nutrition and, and you know, what we do for fitness to where it's like, dude, we've got so many things wrong. And like what I thought in the beginning is completely the opposite of what I think now. So why wouldn't history be the same? Why wouldn't like all these other aspects of education be the same? Well, especially when the best recorded versions that we have is fucking drawings on rocks. Like that's the best, that's the best that we have. It's all theories. And there's not like fact. There are stories and songs about civilizations like Atlantis that we're like, oh, we think it's a myth. Maybe. Maybe. And then you start seeing evidence where it's like, oh, weird. That, that does kind of coincide with that theory. What's crazy is even, even the stuff that we do know that we say, okay, this is legit. Like, like there's certain historical records on military weapons. We still don't know how they existed. Like Greek fire, like that was something the Greeks used in war. And it was like napalm. We don't know how they made it. Just go back through the records of the patent office and see what was patented like in 1910 or something. Right. It's going to blow your mind. You guys ever see Tesla's drawing of a UFO? He tried to create, yeah, he wrote up like, this will be like a flying device. That's what I mean. Like people had radical ideas and like patented these things that we see today that are like new. There's just one weapon. I think the Greeks used it too. They wrote about, and it was like a big, we think it was a big magnifying glass. They'd aim it at or a reflective device that would aim at ships and would cause it to set fire. Yeah. And they tried to recreate it. It was a big golden mirror that would, yeah, they said would intensify the burn. Yeah. That's his flying saucer. Look at that. I've never seen that. That's trippy. Yeah. He wrote that. He was like, was it a patent Doug or did he just? I don't see that as patented. That is sophisticated. It's a drawing anyway. Wow. Yeah. I mean, it looks like you're, I mean, him and like Leonardo da Vinci just blows my mind. What year was that, Doug? That's got to be like early 1900s or late. 1927. Yeah, 1927. Look at that. That's insane. Looks like a UFO. It's insane. Isn't that crazy? Yeah. Anyway, who had the, who had the, who had written the thing about the eight things? I got, I was going to just bring that up. Okay. I want to hear. You ever read an article? I love stuff like this. You ever read an article that's about like men, but you're like, a woman wrote this? Or vice versa too, right? So you see, you see both directions. I got, I got intrigued, right? The title of the article was eight things men secretly want their partners to do. Now you guys are men. This is so like a cosmic secret. Yeah. So when you guys hear this man, eight things men secretly want their partners to do. I'm like, this is going to be some weird section. Yeah, right. No, none of it. Oh, really? Yeah. Yeah. Number one, show appreciation. Number two, be supportive. Hold hands. Number three, be attentive. Like, like, you know, respect boundaries, you know, surprise them. Like men secretly. Shut up. What, what the hell is this dude? Damn, I thought it was going to be way better though. Son of a knife. I was really interested. I'm like, oh wow, what are eight things that I secretly want? Yeah, dude. Yeah. Love you. Hey honey, tell me your deepest darkest secrets. I want you to, you know, just to. Acknowledge me. Were there any, did you feel any of them? No. None of them? They were that far off? No, dude. None of them, bro. Oh man. I was all excited to hear that too. I thought it was. You ever read the like the sex art when I was a kid? Like, you know. I appreciate you. Most houses back in the day when we were kids, I'm sure you guys, same thing. They would have like a little, like magazines next to the toilet. Right? Yeah. Remember that, right? And when I'd go to people's houses, sometimes they'd have like glamour or some like, you know, women's magazine. There was always like sexual tips or whatever. Yeah. I used to read them and be like, really? Yeah. Like a guy wants you to like, you know. Give him a bubble bath and rub his back. He's like, what's wrong with me? What's wrong with me? Yeah, what's wrong? I won't. Although I dig a good bubble bath, you know. Yeah, you do, bro. You set those up. Sometimes I feel guilty. I take some of the baths. You take them every day? I said, not every day. I wouldn't say that. How many is a week? At least three days. And you do candles and everything? No. You don't? Bubbles. No. I do bubbles. Yeah. Yeah, we do have this like lavender, epsom, salt bubble bath stuff that I really like. I like the way it feels. I mean, I also, part of it is that like it's. You have a luffa? No, I take a bath with Max a lot. Like I know that there's always so long that I'm going to be able to have a bath. Well, that's different. Yeah, you're not going to be doing that with his bubbles. Bubbles is the move. We're already getting pretty close. Pretty soon here, buddy. You and I can't be doing this anymore. I'm saying something. Let's go take a bath. Yeah, it eventually gets weird. So this is the one point we're going to break this. Yeah. But dad likes it right now. Yeah. No, it's cool. I actually had, I mean, I get the TV up. I'm watching basketball over there. We got the bubbles going, him and I are playing and doing all kinds of crazy stuff. Yeah. Dude, he's, so speaking of Max, I, you know, I've told you guys like the, you know, we've, this is the third school we've had him in. I mean, this school is teaching him addition, bro. He's three years old and he's like learning. Yeah, he's learning addition. He's learning the presidents. He's learning the planets and like we are playing. And when I notice it the most, because of course I see the homework and things like that, is I mean, you, I know that you, they're doing a good job of teaching them because we're playing, we play angry birds where we pretend like we're, well, we play a game of angry birds mixed with Mario, where, you know, we're angry birds and we're going to destroy mushroom kingdom. Right. So we do things like this and we're in the jacuzzi and we're pretending we're firing stuff. You're pushed up by a cannonball and he says, I was like, oh, fire the asteroid. And I go, I think what an asteroid is. Where did that come? I've never said that to you. You've never talked about that. I agree. Yeah. I asked Katrina. I'm like, how does he know what an asteroid is? Because, oh no, they're learning about the planets and stuff right now. So they're talking about space and everything. I'm like, oh my God, dude. So, so cool to see that. I, you know, did, I mean, I didn't go to school till I was five, right? Or even, uh, yeah, I was five or six when I went to school. I started late, right? No, no, no. You know, I started early. Five. So I started school at five and our generation, like you didn't learn like, I mean, I think. You just learned what an asteroid was the other day. Yeah. So after Maxwell did. Yeah, you get like, you get like, uh, paste and cutting. Like that's like the extent of education, I think in, you know, five, six years. Do they still use paste? You remember paste? I don't know if they do because, yeah, I think they might. Dude, kids ate it. They use glue sticks, I think now. Now, yeah. Whatever happened to paste? I don't know. I mean, I was a paste. It smelled so good. Did you eat paste? Hell yeah. You did too? Yeah. It's menti. What the hell's wrong with you guys? It's menti. I never ate paste. You didn't eat paste? No. I thought that was a joke when people said the kids ate paste. Really? You really ate paste? At least tasted it. Really? Yeah, yeah. I tell you, I wasn't like taking globs of it, but I don't know. I mean, I would also be the kid that would take those like smelling, those real good smelling. Highlighters? Highlighters. Highlighters. Yeah. Yeah. Yeah. I'd like lick it. Oh no, I like to smell it. Oh yeah. Smell it and then lick it. But you know, I mean, you guys, I mean, obviously we probably don't, we were just talking about how far back you remember, but schools didn't teach stuff like that. You weren't learning. And you couldn't see like, obviously the kid can't do like, real serious matter right now, but I mean, if he's getting used to hearing all those words and terms and things now, it's going to seem familiar to him as he gets older. Do they let him do rough and tumble? Do they? Yeah. Oh, I don't know if they, I don't think so. They don't do that anymore. Yeah, I don't think they do. Well, they did it at the school. Like, yeah, my kids went. Really? Yeah, it was awesome. Yeah. They had like a special room and it's like, they had like a teacher there managing it and then let them rough and tumble. They treat fighting way different with little kids. When we were little kids and we'd fight, they kind of let us get it out and then pull us apart. We're like, all right, let's go back to class. So important for boys. Yeah. It's like, dude, you know, they got to figure that out. They can put it in a safe environment. Yeah, we haven't had that yet. Although we do have, there's a kid who, so Katrina, you know, this is my first little bit of like, seeing Mama Bear come out, right? Uh-oh. She's like, I need to find out who this Patrick kid is. And I'm like, what's going on? She's like, this is the third day that I've asked Max about playing and stuff like that. And he said, Patrick's mean. And I'm like, honey, like, you're, like, he's a kid. Like, maybe he didn't share a toy or something. Like, you're going to, no, our son is not. Like, he never, this is like the third time. This would be one thing. It was one time. Three times in a row. Like, it's so sure as shit. So he's like down to the fucking principal's office talking to the teacher. Who's this Patrick kid and what's going on? And I guess the teacher said, oh, you know, we have been having some trouble with it. So the kid is, uh, he's younger. So you can get into this, this school, I think, as early as three, right? When you first turn three. So Max is almost four now. And at three years old, a lot of times just like, I remember Max, like you're, you don't know how to communicate very well. And so you're more physical when you want something. You're using me. And this little boy loves my son and wants and, and they play together and they're friends, but my son is like friends with everybody. And so she's the teacher is like, he just falls around. Well, yeah. And he goes, you know, Max gets along with everybody. And so sometimes he likes to play with Patrick. Sometimes he wants to play with the girls. Sometimes he wants to play with his other friends. And so when he does, the kid will like pull on him and won't let him go. And like, and then, you know, Max doesn't like it. And so, and the kid doesn't want to communicate very well. And so I told Katrina, I was like, calm down. You know what I'm saying? Don't go beat some kid up. You know what I'm saying? Like the poor little kid likes our son and he doesn't know how to communicate. I said, he'll, they'll work it out and stuff. But, you know, I had like a, a proud dad moment. She's like, we were talking about this whole principal office thing and she was there and she goes, I came up with him. And as soon as I walked to the office, there was like one of the girls from the class and she was like, oh my God, hi Max. Max, Max. And then someone heard Max's name and then two other girls come running around the corner and they're like, oh my God, it's Max. It's Max. And they're like, oh, you like this? And Katrina's telling me a story and like, I don't know what's happening. I'm getting like this big grin on my face. And she's like, she's like, I knew you were going to get all like that. And I'm like, what are you talking about? I was just listening to you. And she was like, you know, like a proud dad moment because your son's wanted by all the girls in the class. I know, right? Yeah. I'm like, I guess it kind of is a little bit, you know what I'm saying? You want that kid that's like that. He's popular. No, he is. The teacher says that. She goes, he's just, he's so well liked because he's so nice and plays with everybody. That's why this whole thing with his Patrick kid was like the first incident we've had where someone doesn't like him. But I was like, oh, it's nothing he doesn't like him. The kid just doesn't know how to communicate. Yeah, he's little. Yeah, be patient, hon. Don't go fight some mom right now. So we're supposed to mention one of our sponsors, NCI. And you know, this reminds me of a conversation that we've had many times on the show. For people who are thinking about becoming coaches or trainers, it's definitely important to learn your craft. That's a given, but it's equally, if not more important to learn how to build a business. Otherwise you cannot help anybody. And this, when I managed gyms, this is what made my trainer successful was that I focused on teaching my trainers how to build a successful business because when I would have trainers that knew how to train people but they couldn't build a business, they couldn't help anybody. They just didn't know how to build their business. And I had to get a clientele. This is what NCI does really well. So that's one of the things that they do best, I say. Did I tell you what happened to me on the last NCI call? No. So it was the time before last that I was on the call. And I think I took Doug's time because Doug had something or I think we switched or something like that. And so I had like back to back weeks in a row. So the audience doesn't know every Wednesday you get either Justin, Sal, Doug, or myself with NCI. And it's like, I think it's 99 bucks or something like that a month and you get these Zoom calls where we come on there and we, and you basically it's an open floor for all these coaches and trainers to ask us whatever. And this last one, and I think it was because of the last one they had with you, one of you two, they had like all kinds of great like coaching and nutrition stuff that people were asking like what to do with certain clients that had all these issues. Oh yeah. And so I got like a really heavy call like that. And so I had a lot of those questions on my last one. Oh, so maybe it was you who I followed and I just, I just came out with them after, I answered them. And then afterwards I said, Hey, you know, I just want just to just be complete, complete transparency with you guys. I said, you know, Justin and Sal are way better trainers than I ever was. I said, those guys, if you want programming, nutrition, I said, I mean, they're the best of the best at that. I said, really, I was successful because I taught the business side to my trainers. I was only really a full-time trainer for about a year and a half before I moved into management where I taught trainers. And what I taught trainers was not, you know, nutrition and programming per se. I taught them about business. That was really what my strength was. And it's not that I can't answer a lot of this stuff because I've been doing this long enough that of course I've picked up a lot of this knowledge. I said, but, you know, that's, you get those from those guys, you're going to get that way better than you're going to get from me. I said, so don't mess out on the opportunity to talk to me about the other stuff because that's really what I found when I went to 24 Fitness, they didn't teach that. There was a huge emphasis in the space. And I still think this is prevalent today. I mean, to be a trainer, and it's like the liability thing, right? You got to know your shit and you got it. And so they teach you the, you know, exercise science portion, they teach you the nutrition thing. And so everything is so heavily focused on that, which I understand because the gyms don't want to be held liable for some trainer or not knowing how to train somebody or teach them about food. And then they hurt them or they do something bad. So they put so much emphasis on that that they completely just disregard like, okay, now how do you go get clients? How am I going to make a living? How do you make money? How do you get them to keep showing up? How do you re-sign the money? Yeah, how do you get them to develop a better relationship with these things? How do you run your books? How do you, yeah, how do you set up the clothes? Maximize my paycheck if I'm working for a company. Yeah. Nobody was teaching about that. And you really couldn't find it anywhere. Even outside courses were so heavily focused on all your national certifications were focused on the nutrition in the program. None of them taught business. And none of them taught business. And that really was an opportunity for me to double down on that area. And that carried me. My most successful traders were almost never the most educated. They were almost always, not always, but almost always the ones that I hired as beginners. And I got to teach them how to build their business. That was just a fact. By the way, this took me, within the first two months I learned this. Because when I first became a fitness manager, I was a kid. I was only, how old was I, 18? Yeah. And I thought, oh, I'm going to hire all the most educated people. And they sucked because they didn't understand how to do that. And then I would try and teach them, but because they had all gone to all the schooling, it was hard for them to adopt anything new or learn. So then I just hired some beginners, got them through a basic certification and taught them how to build a business. And they crushed. They did very well. This is why NCI is so good because, I mean, if you are familiar with the nutrition space in our space, precision is known as like one of the grandfathers, one of the best reputable nutrition certifications out there. NCI is all of that combined with the application and the business part. Yeah. That's what makes no gaps. That's, yeah, there's no gap. And that and to me, and I know you guys feel the same way, like that was a stuff that was so valuable as a coach and a trainer. You could tell me all the knowledge in the world, like as far as nutrition, program and training. But if you didn't teach me how to turn that into clients, and making money, it wasn't worth much to me. Oh, you can't help anybody. You can't. I'm going to ask, yeah. Yeah. And you're not going to have a livelihood off of it, which most people obviously get into it to be able to do. So NCI is the best for that. That's why I love that partnership so much. Excellent. Anybody have a shout out for today? Let's have Doug give a shout out. Doug, what's your shout out? Who do you got for us, Doug? Yes, Greg Williams' photography. He's a guy, he shoots a lot of the Hollywood people. But I like his style, like his black and whites. I kind of take some of his photography as inspiration. But anyway, I like his photography, so if you're into photography, I suggest his page. Right on. Hey, there's a company called Joy Mode that makes a natural product that helps improve blood flow, sexual satisfaction. It actually does work. These are science-based ingredients. They're not baloney. It actually does work. You take it and then you go perform. By the way, it makes a great pre-workout as well, right? More blood flow to, you know where, also helps blood flow to all of your muscles. So it also works as a great pre-workout. Anyway, go check them out. Go to usejoymode.com forward slash mine pump and use the code mine pump at checkout and get 20% off your first order. All right, back to the show. First question is from Luca Curran. Does using chalk weaken your grip in the long term? Uh, I mean, I guess you could say if you don't have chalk, you got to keep a tighter grip to keep the bar from slipping out. I don't think so. But I don't, not really. I mean, if anything, it helps, uh, it helps you hold your grip and then you still got to squeeze it hard. I mean, listen, if I was outside and I was getting ready to lift something super, super heavy that I knew was like, I mean, you could just rub your dirt in your hands and get the same type of effect. So it's not like straps or gloves or the hooks are different for sure. Yeah. It's not like you're going to adapt like specifically. So I would like definitely try to lift, you know, without it sometimes just for difference. But I mean, I don't really see that being like a crutch. I feel more connected. Even when I press, when I don't need a tight grip. If I can get a hold of it, I'm using it. I think it is. Yeah, I'm using it wrong with it at all. Well, just because too, from when you're lifting, you get, you know, hands get all sweaty and stuff like that. And then you lose. And it's not like due to your grip strength, you lose the grip. It's because your hands are all sweaty and oily and stuff was why you lose grip. So it doesn't limit like your ability to get your hands stronger or it's not making your hands artificially stronger. It's just allowing you to get a hold of the bar and stick to it so you can grip as hard as you can. So I'm a big fan. I'd say chalk is unfortunately one of the best things you can use. I say unfortunately because so many gyms don't allow it. Yeah. But you could get liquid chalk. And most gyms are okay with liquid chalk. And I encouraged all my clients to use chalk because it does make you feel more connected. I like using chalk even on pressing. Like I said earlier, pressing, you don't necessarily need a better grip. But I like to feel like I'm one with the bar. And it doesn't disengage your grip. If anything, you probably are going to have a better, like I said, a better connection. So it's one of those tools that I think is really important. I even like using chalk on a bar when I squat, just so that it sits on my back and doesn't slip, just to kind of keep the safety. So the only question of chalk is whether or not you don't want to get it on your hands or your pants or in the gym. But other than that, it's like, this is something I think everybody should use. I think it's just more effective. Like it helps you focus more on the lift that you're doing. Instead of like the little tiny nuanced variables of like my hands are sweaty and like it's a little bit of a slip. And so you're trying to, you know, account for that on top of like doing your lift. So, you know, if you can kind of limit the focus down to just like what you're trying to do exercise wise, I think it's very valuable. It's one of the easiest ways that you can make sure that everybody in the gym knows that you're a serious lift. That too. I mean, when else can you do like the triple H thing? Throwing people's faces. Are you done with the bench? Sometimes I don't even work out. Sometimes I just rub chocolate over my shirt or something and then walk through the gym. This guy is serious. Next question is from Ekbets. Can you explain 422 tempo and why it's important and its benefits? Should you cycle it with other tempos? So the numbers in a tempo count refer to the negative when you're at the bottom and then on the way up. So 422 would be four seconds on the way down. So imagine a squat or a bench press, right? Thousand one thousand two thousand three thousand four two seconds at the bottom you pause and then two seconds on the way up. So it's obviously a faster positive. What's important about it? Mostly it helps ensure better technique and form. Mostly. I say mostly because there's lots of other benefits but faster tempos can also be quite beneficial. It's harder to maintain great form though with a fast negative or you see Olympic lifters do this but they're so well trained and they use a rebound and the bounce at the bottom which I would never recommend the average person use. So that's mainly it. It's like if I'm going to have a client or somebody work out and I want to ensure good form among all the other tips I'm going to tell them is to do this type of tempo because it's easier to watch your technique stay stable by counting four seconds on the way down and by pausing at the bottom and you're more likely to use an appropriate weight. It's hard to use a weight that's inappropriate and do this tempo. Well you just I mean you're training for stability and control and I mean the end too you're getting the benefits of that negative so you know your muscles are breaking down you know by going a bit slower but the thing is you're paying attention to all those little nuances of where you know different forces kind of pull you out of good form and so I think that's the biggest value that I see and that's why I always apply it when teaching like somebody kind of newer or like intermediate has done it a while it's just like let's just focus on you know really feeling your way through this and noticing kind of where some of those imbalances or loss of force production kind of happen. I imagine this person is bringing it up because they probably hear me reference this so much on the show because I remember when I first was learning about the difference in tempos and how to manipulate them and where you would use a 111 and a 422 as far as in your training methods and realize quickly and 422 is your standard kind of hypertrophy tempo and it doesn't mean you don't build hypertrophy on their tempo so don't don't go too far with that it's just like the standard tempo for someone who's trying to build build strength build muscle and I remember right away going in the gym and applying it to clients and then quickly realizing everybody around me like nobody was using it I knew everybody in here wanted to build muscle that's what most these people are doing yet nobody was utilizing this tempo and then I realized too how difficult it was man when I really slowed down the negative pause at the bottom for two seconds and then went up like boy it was made and a weight really really challenging and so I understood oh this is why nobody does this because everybody cares so much more about ego lifting and adding more weight to the bar than actually getting the most effective workout and I was obviously a trainer and in pursuit of the most effective workout so I began training this way consistently and saw huge benefits not just in building muscle but also my form and technique because I feel like if and this is where I like to train all my clients until they get really good form and technique and then I'll manipulate the tempos and when you when you train a four second negative with a two second isometric portion that that right there that covers probably the two most difficult portions to control the weight for people they figure that piece out then you can go play with all the other tempos and manipulate that into their program but I just think there's tremendous value from training this way and not a lot of people do it's one of the easiest ways if you want if you are stuck in a plateau just do this and yeah and you're like man I've trained I feel like I rotate my exercises I feel like I do like go actually do a true four two two tempo in your routine for the next month and see what happens next question is from Gitarra MBA any advice on how to enjoy eating more food on vacation without guilt while not going over the rails and binge yeah so binging is when you eat beyond satisfaction or enjoyment when you feel uncomfortable when you feel like you've lost control first we need to look at the root and then we can talk about like tips on vacation but the root really has to go with being too strict before you go on vacation and not having the right relationship with food and balance and then what happens is when you go on vacation like oh I can go off a little bit but because it was so restricted to begin with going off a little bit then it's like the the floodgates are open and it's turns into this relationship where it's either all or nothing this is the result of not having balance balance looks like this I eat the way I do because I care for myself and that means usually I'm eating healthy and sometimes I'm enjoying foods for the sake of enjoying them because I'm with my friends or with my family and it's not because I can't eat those things and it's not because I hate myself or because I'm fat but rather I deserve to be cared for so you have to develop that relationship with food otherwise this is what's going to happen on vacation now tips on vacation eat your protein first hit your protein targets and that typically will will help with the appetite part but this isn't going to solve everything yes that's what I would say is my tip would be when you still eat still target the protein first the other tip would be this like when I think of like vacation eating I you know I'm eating out I'm having you know fried food I'm probably enjoying dessert I'm probably having alcoholic beverages that necessarily isn't that's not binging to me binging to me is you know eating beyond you being full and stuffing yourself shoveling it in quick yeah like you you crammed all the appetizer down and then you get to your your your main course and you feel like oh man I spent $40 on that steak so I don't want to waste it so you force all that down and then you're like oh I'm stuffed but oh I'll have dessert too like that's like that's binging or really overeating to me or go into the gas station and picking up a bag of lays and crushing the whole bag of lays things like that like that's binging to me so I would avoid buying like bags of junk food and things like that to from that but when I'm on vacation and I've decided that hey I've earned this I'm going to eat what I want I'm going to enjoy dessert I'm going to have an alcoholic beverage I'm going to do and that's actually not as bad as you think that's not going off the rails yeah that's not going off the rails is like you're so strict and so restricted that when you get on vacation it becomes about the food yeah you know this happens with people no absolutely vacation is about you treat you you work so you diet so hard for I see it happen on time with clients and they put on 15-20 pounds in the week that they're gone because they work so hard to get down to this way by restricting restricting and then they get to the vacation and they're like too excited about it yeah and that's what I mean like you just have to be aware are you did you just go have a huge dinner and alcohol and dessert and then you then you walked in the little local you know store at the at the place and and grab a bunch of candy and now you're shoveling candy while you're walking like I think it's the dangerous part is yeah I go to the convenience store adding all the snacks and the process stuff in there if you cannot do that you'll you'll be a lot better off you know with meals and the thing about being on vacation you're like if you spend that time just slowing everything down like slow down like when you're eating go real slow yeah and I guarantee like you're not going to be motivated to to cram in a huge ass dessert after you're done maybe a little bit that's the other thing too binging is uh eating without awareness so if you're eating something for the sake of enjoying the flavor or the experience actually pay attention to the experience yep because what you'll notice when you're binging is you're not even enjoying the food that's in your mouth you're just thinking about the next bite so Justin said slow down that's great advice it's like eat it and then savor it think about it what am I enjoying wow this tastes so good this is incredible rather than oh my god i'm off my diet I get to go act in this particular way yeah and then it goes it becomes this very unaware impulsive way of eating like you're free from from being the slave to however you've been doing it before it's just like no let's just use this as a time to enjoy yourself a little bit one of the things that you can do here's a tip like and to this point because I think this is a really good point is so when we're on vacation or Katrina and I just did this we were on vacation but we took off and and stayed at a hotel this last weekend and you know when we're eating at the restaurant instead of like rushing to get all this food it's like I'll we'll tell the waitress like oh we'll just we'll have this one thing right that her and I will share and we'll kind of pick out and talk and drink and you know and then we'll serve then we'll ask to have the main course and then again eat it slow and then you know so we make this meal turn into like a three hour event versus this 30 minutes of eating everything I possibly can on this place then leaving and then going and getting something else to eat really oh yeah so I think you just and but at the same time to allowing yourself the freedom to you know enjoy enjoy that I mean I had crap I had the by the way I had the best crab artichoke dip of my life this weekend oh my god fresh so you're at half moon day yeah so you got fresh crab from from over there mixed in with artichoke dip and you know it's funny when you bagpipe when you eat with a when you eat and you savor food with awareness you eat slower yeah faster yeah binge eating is fast enjoying the food that's eating is actually slow so that's another thing to keep to pay attention to next question is from teresia eglesias who were your mentors and the people who inspired or believed in you you know this is this is something that I think needs to be communicated to everybody but especially to people in the fitness space and that is to seek out mentors and I think a lot of people think mentorship is like this you know this like like you talk about it with the person like hey will you mentor me sometimes that's the case but usually it's not usually it's just you see somebody you admire them and you watch and you learn from them and I've had a lot of mentors like them I've also had mentors that were consciously mentoring me one of the first ones was my first one of my first general managers Don Cardona a good friend of mine I was only 18 at the time he was in his early 20s and I learned a lot from him in the beginning and then I've had other mentors along the way but then there's people now that mentor me that don't even know it like Arthur Brooks is somebody that I look up to and watch and pay attention to how he conducts himself and how he communicates I think that's a lot of what mentorship is not the necessarily the traditional you know this is my teacher this is the person I'm following or this is my sensei you know type I'm glad you said that Sal because I do know that there's this and there's a movement like you know coaches need coaches and everybody needs a mentor and it's a great way to sell you on why you guys need all you have to spend money on all that stuff you know there's a real easy way to have great mentors and this is basically because I don't have like a form person I'd say the closest person in my life to that was my my good friend Mark Baker who's a little bit older than I was and he wasn't like he was this formal mentor of me it was like he was really good at a lot of things I wanted to be really good at and I tried to emulate that by watching the way he lived his life right like he he was a big part of I talk about in my 25 when I really started reading up into that point in my life it was not a big reader like and a lot of that was him he was a good friend of mine and it didn't matter where we were at on vacation or doing something that he always had a book on him he was always growing he was always learning having a friend like that and someone who I admired the way they did business the thing the things that they were good at I was like okay I need to do more of that in my life so and I found people like this why I'm big on surrounding yourself with you know four or five people that are above your level and your level doesn't people sometimes that translates as like oh make more money than you know it could be a better father than you it could be a better a better business operator than you it could be a better husband than you like look for all those I mean it'd be great if you can find one guy or girl that has a lot of those attributes right so you don't have to so you don't have to have so many places but you know I love having people that I admire in different categories of my life I want to be great at like if I if I have somebody in my life that is an incredible father that I they don't have to like formally sit me down and tell me I mean you guys represent that to me in my life right you guys were all fathers before I do I have a lot of respect and the way you guys I admire the way you guys have parented and so you don't it's not like you guys sit down and formally tell me like hey Adam you should do this with your kid it's that I see a lot of things you do I see the conversations that you have with your kids I see the mistakes that you've made that you've admitted about like and so that's a form of mentorship without this like formal but it does start with you making sure you're putting yourself in the room of these people right of getting and surrounding yourself because the opposite is also true if you don't and you surround yourself with a bunch of shit butts people that aren't good fathers people that aren't good at business people that aren't motivated to learn and grow and push themselves they will weigh and drag you down no matter how motivated you think you are so it's so important you you carve those type of people out of your life and surround you around people that you admire and you want to be like and I've never had a formal mentor like you're saying and it's always changed for me yeah it's always tight like it you know obviously it's like my father for you know the beginning of it just the integrity and the the way that he carried himself you know was a good model for me but it became coaches after that to where you know they were just like you know reiterating a lot of those characteristics and and then coming back again I would find people just like you know Adam's describing like somebody that was really good at marketing because if I'm like going to try to do this on my own I have to go find people that are doing it really well so I'm looking at what they're doing I'm looking at somebody I don't even like this person but I know that they're really good at this thing and so I befriend them and so it's just because there's there's something there's a trait there that I want to learn and I want to want to be close to it and and do it that way and I know some people can pay for it and they can get in groups and networks and all that kind of stuff I just went the opposite direction of that and just went to go find people in my and create my own network my own circle of of people that I admired and and found what they did valuable that I could add into my repertoire you know I know there's somebody who's listening a young kid that's listening right now going well how do you do that how do you find these people like this here's what's wrong and wrong with the way a lot of young people think right now with something like this in fact it gets me really irritated when I see like somebody who feels like oh I need to be paid for this like I would take I would take a position with somebody I'm for sure I admire right somebody who is doing something that I want to be good at and they're and they're they're doing it far better than I am and sure it'd be great if I could get a job working for them and they could pay me for this service but if that opportunity isn't there I'm going to find a way to work for that person for free because the education and mentorship I'm going to get is worth that and so I was just having this conversation with a family friend who's trying to get into like being a realtor tough time to be a realtor right now real tough to get your real estate license and and and do that stuff and you know he was like you know of course using the excuse of how bad it is right now and all this and I'm just like well what are you doing to get better crap well you know there's not much this that and all this and I'm like do you know anybody in your area who's killing it like there's not everybody is failing at real estate right now there's definitely a lot of people there's go find someone in your circle or near you you don't have to be a friend of you yet and who's the best at that and go find a way to go work for them for free go set up their open houses you know what could you imagine being like a top realtor and some random kid comes up and says hey I like to be I'd like to help you out for free no strings attached could I go put up all your signs for you for your open houses on the weekends and I'll run any errands that you possibly need I heard you're the best at what you do and I just would value the time to be around you would you mind if I actually work for you for free you imagine if someone does that built in education that person is going to be like oh my god I just got lucky today I say got someone's going to do work for me for free and now you have this opportunity to be around this person that you admire worth more than pay way way more the problem is people they only think money is what's valuable and yet they'll go pay a hundred thousand dollars for a crappy education at some college with some degree that's not going to get it's crazy to me it's crazy to me and they even make laws now which is terrible where you cannot have an intern unless you pay them or whatever I think it's so dumb because the what you there's got to be an even trade and if you only value money well that's all you love to get opportunity you like you want to learn something that's valuable and what you got to trade for it my work let me give you my work right for your knowledge right that to me is worth it I would do that like if I had to start over I would do that all day long yeah well over getting paid and I hear excuses like oh how do I have rent to pay sure okay then do it after work do it on your weekends exactly so you're fucking around on video games on saturday and sunday go find this person and work for free for them on those put those four hours and you don't have to do the hustle hat on that's right and go do that stuff and and realize that the value you're getting for that time is the education how much would it cost to do like some some like advanced course and real estate business right you know go find some course online and it's going to teach me how to build my business in real estate how much is that going to cost two thousand three thousand four thousand dollars whatever what if you found a top real estate agent and you worked for them for free now you don't spend any money and you get better information way better than any course is ever going to teach you because you're going to see how it's actually applied in the real world that we've done a huge disservice to young people by making them believe somehow that the only value that they're going to get they're equipped already is money that's it you got to get paid otherwise it's not worth it false when I when I was a trainer and I and I was 19 years old I get to this gym I have like no education no experience what was cool about the gym was they used to keep this board and everybody was ranked I mean they ranked you if you were the top guy in ours top guy in revenue or girl you were you were ranked and it was I could see the top three and what did I do I hung around those people on my off time and did whatever I could do to help them out and just watch them sit next to them so I could pick their brain so I could just listen to them listen to them communicate to their clients watch the way they worked and just absorb that was front row seats to the Harvard education of becoming the best trainer in the gym in my opinion and that's the way I approached that I didn't need to have this immediate return in revenue right away it was like I'm building education around something I want to be great at this seems to be the best person that I know that's at this job I'm going to hang around it's crazy to me that it gets sold as like they're taking advantage because you know some people are listening right now oh yeah you guys own a business that you guys just want to do that so you could have free employees that's what you guys want it's the stupidest message first of all you choose to be there so nobody's forcing you so if you choose to be there it's your choice and number two the knowledge that you'll get is worth more than the potential money that you'll make you know what do you make minimum wage what if you get to walk around and listen to somebody who actually has done it yeah you ain't going to learn that anywhere else and it's it's such here's the deal this is what's great about what we're saying it's an advantage these days it's an advantage because so many people are so they're not willing to do it not willing to do it that you showing yourself by the way I know me if I had some kid that showed me that and I saw the the eagerness I wouldn't just let them hang around with me I would feel obligated to teach him some stuff look at Enzo yeah look at the relationship Enzo built with us yeah Enzo got in the exact same and by the way we tried to deny it Michael at times still found a way to weasel his way and to do stuff for us for free as an intern and look at the relationship he's been long gone from mine pump for I don't know how many years kids wildly successful already only early 20 21 years old if that and the kids incredibly successful are already and still has a relationship with all of us yeah I still talk to him still mentor him still with that I mean so yeah no that should that shit pays off yeah look check this out if you like our programs but you kind of want to tip to win rather than getting a full program go to mine pump media on instagram for under five dollars a month you get a workout every single week every week it's a brand new workout mine pump media on instagram you can also find all of us individually on instagram so justins at mine pump Justin I'm at mine pump to Stefan and Adam is that mine pump Adam