 In this episode of Mind Pump, we answer fitness and health questions. But the way we open the episode is we talk about our lives, talk about the trips we were on, mention our sponsors, we bring up scientific studies. We get crazy. We have a lot of fun. So here's what went down in today's episode of Mind Pump. I started out by mentioning my kerfuffle at the gym. I made a fool of myself. Kerfuffle. Not the first time, but it's still embarrassing. Then I talked about my trip to Maui, with my new wife. We had a good time. Adam talks about the dad life and his lack of fitness. He's getting that dad bod. He's really serious about it. Justin talks about how he cut down his caffeine last week. So he went from a million milligrams of caffeine down to half a million. So congratulations. Three quarters. I talked about CBD products. I was using one while I was in Maui, and it paled in comparison to the product that we're sponsored by, which is Ned. The difference between Ned and other CBD products is Ned contains high levels of CBD, but it's full spectrum, meaning it has other cannabinoids that are similar to CBD also in there. So it's got a much more powerful effect. It's the reason why people who use CBD switch to Ned. It's far more effective. That's why they go with quality, Sal. Now we have a discount for you. If you go to hello Ned, that's H-E-L-L-O-N-E-D dot com forward slash mind pump. You'll get 15% off your first purchase with that discount. Then we talk about the show on Netflix called Babies. It's a documentary, different series talking about babies and their developments. Pretty interesting. I talk about influencers in the wild, one of our favorite pages on Instagram. We mentioned Jay Shetty and how someone's calling him out for being fake. Mmm, doing some Shetty stuff. Then I talked about how Weinstein got convicted of third degree rape piece of shit. Then we got into answering the fitness and health questions. Here's the first question. This person says, look, I've learned that compound lifts are essential for building strength and muscle. So they're talking about lifts like squats and dead lifts and overhead presses. Then they ask, would you consider the hip thrust to be in the same category? Like is it as valuable as those exercises? So we discussed the hip thrust and its value in comparison to those other lifts in that part of the episode. Next question. This person says, look, I have horrible all around mobility. I need to work on my mobility everywhere. Should I focus on one area at a time? Or should I focus on the whole body as a whole? So we talk about the value and benefits of both strategies. The next question. This person says, you guys talk about the importance of eating healthy and eating high quality food all the time. What do you guys eat on a regular basis? So we get into our diets, what we like to eat on a regular basis. And we talk about their value. That part was boring. A little bit. Then the final question. This person says, are massage guns good for recovery or are they a waste of money? So we talk about the potential value of massage guns, how to use them properly, and how, if you use them improperly, they possibly may be a waste of money. Also, as of the dropping of this episode, you have four days left to take advantage of our MAPS Split 50% off sale. Now MAPS Split is a body sculpting, body building program. It's six days a week in the gym. It is advanced. So if you like to work out and you have some experience, it's extremely effective. We're getting lots of messages from people who are following Split. They're sending us their before and after photos. MAPS Split allows you to focus on particular body parts so people are bringing up their delts, their back, their glutes. Again, it's a very effective but advanced program. It's 50% off. This sale ends in four days. So here's how you get the discount. Go to mapssplit.com. That's M-A-P-S-S-P-L-I-T dot com. And use the code Split 50. That's S-P-L-I-T five zero. No space for the discount. And it's t-shirt time. Ah, shit. You know it's my favorite time of the week. We have three winners for iTunes. We have four winners for Facebook. The winners for iTunes are Jonathan P. Chats with Gabby Cudkitty. And for Facebook, we have Alexandra Maria. You reversed that. Luke Mosteller, Cheryl Walker, Kyle Myers. All of your winners send the name I just read to iTunes at mindpumpmedia.com. Include your shirt size and your shipping address. And we'll get that shirt right out to you. Dude, I had an embarrassing moment this morning at the gym. Oh, yeah. Yeah. Like it's like a total rookie. Something leak out? Total, no. I don't know. You see that right now? That's such a thing right now. What? It's funny you brought that. Oh, the leaking of the material. What? What? What? No. What are you talking about? Remember how the girls showing their menstruating leaks and stuff like that. They're showing it as like a badge of honor. Oh, you're talking about the influencer thing that they're posting? Yeah, yeah, yeah. It's so, they're trying so hard to look authentic that it's bad. You know what I mean? It's like, look, I shit myself too or something like that or whatever. Yeah. Yeah. No, it's, it's, what were you talking about? That's what I'm talking about. Oh, that. That's exactly what I'm talking about. Justin said that and sparked that because it's still going on right now. I've seen now a handful. It sucks when you joke and it's like really happening. Yeah, I know. It's like ruins it. They're just trying so hard to look authentic that part of the formula is to quote unquote, you know, embarrass yourself or show that you're something, you know, something real happened to you, but it doesn't look real because everybody's else is doing it. And it's kind of seems forced. You know what I'm saying? Well, not only that is, is it really real for something like that to happen? And then you go, wait a second, stop. Hey, go get my camera real quick. That's not real. Right. Yeah. Who does that? No, it's funny to like talk about it. But yeah, like it looks so strange. Right. That's a good point. So that's totally different. If we were having a conversation, right. And one of us, Justin, probably most likely to be female and he brings up like, Hey, yesterday I'm at the gym. He'd be hot though. I had my period. It was totally embarrassing. It likes stained my pants. All this stuff. It made a big deal about it. Like having a conversation that it happened to you and like admitting it. Totally authentic. That's taking a picture. Right. But then the, to stop and go, wait a second, hold on. Go get your camera. Let's take a picture. Let me show everybody that I to bleed. And I just don't, to me is just weird. Yeah. That's again, that's not what happened to you. What happened to you? No, I didn't. Sorry for this. I'm just trying to bring it back. I wasn't trying to pretend to be, actually, in fact, I was trying to be cool. I was actually doing the opposite. So I'm at the gym and this, and it's just so happened. I got recognized. So some, you know, lady comes up to me. Oh, and I'm doing, I'm at the end of my workout. I'm doing arms or whatever. This lady's like, Oh my God, I love your podcast. It's so great or whatever. I'm all thinking whatever. So now I'm aware that, you know, there's people in the gym watching or whatever. So I go to add more weight because that's what you do when you're trying to. They know me here. Yeah, I was doing my heavy set. I'm like, Oh, don't worry. You didn't interrupt me. I was just warming up. The fans want to see it. Let me add more weight. What can I say? So what I did was I had the tricep V bar on the push down machine because I was finishing my workout and you maxing out on tricep. Hey, naturally, the stack only goes to 200. Look at my phone. But anyway, super newbie, like rookie mistake. I should know better. But what happens when you have a tricep press down machine and you pull the pin out? What happens? Yeah. The tricep bar comes down, slaps in the head. Exactly. You let that happen to you. Bro, I pull it out and it's whooping. Ah, it hits me in the head. I look around like, Hey, did anybody see that? I feel like that's happened to everybody at least once. Everybody saw that. It shouldn't happen now though. I've been doing this long enough. That's, yeah. I've had a couple of close calls, right? Like when you're in a new gym and there's like a bar that you're not sure. Because if it's a real weight to it. If it's aluminum or it's plastic or it's a rope or that, it's not heavy enough because it's 15 pounds, right? 15 pounds is the lightest, I think, or five pounds, five or 15 pounds. So it's five or 15 pounds. It's normally the lightest plate on those cable machines. So as long as the bar is lighter than that, that doesn't happen. But sometimes it's just a little bit heavier than that. Yeah. You know what happens is because I felt like now I'm being watched, which then made me totally awkward. Far more than normal, I should say. It's like, oh, someone's watching me. Hit me right in the head. It is tough just to do your normal thing when you have an audience. Yeah, anyway, dude. Hey, I had a great time and I want to know, how was your guys's week last week? Because I was on vacation. Well, we were all in different places, right? Doug was up in Seattle. You were over in Hawaii. Justin was at home. Yeah, I was at home for the most part. And then I went up to Tahoe, the last part of the week, at least. How was the weather up there right now? It was all right. It was like 60 degrees. And most of the snow had already melted away. So it's already kind of like moving into spring. How was the ride, though? You rode. So they make snow at North Star. So how was that? We actually had a really good time. Yeah, the kids went in again, got lessons for skiing. And they did really good this time. And I was glad because last time they didn't even take them on the lifts or anything. And so this time they actually took them on all the runs. And they got to a point where they could actually turn without doing the whole pizza thing. Oh, really? Yeah. So they were actually, I guess, moved into level 3 or something. So we're going to start taking them next season with us. So we'll see how that goes. It'll be fun. So I went snorkeling up in Maui, by the way. What a great, I was there when I was a kid. Didn't really remember it. So I had never been there as an adult. Just went there recently. Beautiful island. I mean, it's so crazy to know that a place like Hawaii is a part of America. It's like a tropical, it's just so different and so amazing. But anyway, we went snorkeling. How was it? That's an athletic endeavor for you. So I'm going to be honest with you guys. I get anxious on boats in the middle of the ocean. And swimming is not, I'm not the best swimmer in the world. So are your floaties on or? They gave me a couple, what are they called? Noodles? Yeah, little noodles to hold on to. A couple craddle. So anyway, the weather was super windy out there in Maui. So I'm like, oh man, I want to time this so that it's not super windy because I don't want to be on choppy. I get motion sickness and all that stuff. Anyway, it's just so happened. We booked the boat. Hello, Wendy. So I took some Dramamine. You guys ever take Dramamine before? Yeah. Oh, it's great sleeping product. So I take Dramamine. And what I have to do is I have to get on the highest point of the boat and I have to look straight ahead the whole time. So people are trying to talk to me. And I'm sure they think I'm an asshole because I'm just looking straight ahead. You're just focusing. Super choppy, super windy. Start getting a little bit nauseous, but I'm OK. And then we go snorkeling. And, dude, there were turtle. I saw a turtle that was like the size of Doug. Just swimming around you, which is kind of- A Doug turtle. Yeah, it was a pretty big turtle. That was actually me. Oh, I miss you. Dude, when you're in that open water and you see a turtle that size, it's actually a little intimidating, you know? Because you figure this thing can bite your- You can ride it, dude. You can bite a little chunk out of it, you know? Then we saw some whales on the way over there, which was kind of cool. I got a little bit, you know, motion sickness that lasted the whole day, but super awesome out there. It's so nice. Got hammered a few times, ate terribly, which is always a good time. But anyway, enjoyed myself. Did you lift at all? I did. I lifted almost every single day. Wow, man. Good for you. So the way I work out when I'm on vacation, very different the way I work out when I'm home, I'm not doing my heavy, you know, intense workouts. I go to the hotel gym and I do 30 minutes every single day and just kind of touch every body part, get a little bit of a pump. I expect I'm not going to get a great workout, but it does, it's good. It keeps me in the loop. I feel good. I enjoy working out weird different, you know, environments or whatever, and a hotel gym typically is that. So I had a good time with that, and Jessica and I had a blast. So it was really good. How about you, Adam? You were hanging out with the- I wasn't, oh yeah, I went out to the truckie. So we went out to the house and we had the staff with us, or half the staff, I should say. We didn't have the whole staff, but I had a handful of the employees with us and got to take them up there for the first time. That was really cool. It was a good time, good bonding time for all of us. We worked, had some dinner together, kind of cooked together throughout the afternoon, like just a good time to get out of the studio in here. You know, sometimes it's nice to just go and change the scenery where we're all working. So I think- That's how you post them videos of you and your boy and how's the dad stuff going on? Yeah, you know, it's- The workout thing's a little rough right now. That's the challenge for me more than it's ever been. You know, and I just- I went yesterday, right? So I'm like, I want to make it clear, like working out- Having a hard time working out for me means that there's times where I'm maybe only getting once or twice in a week, which is really bad for me. It's still better than not doing anything at all, right? But I'm used to training five to seven days a week. I'm used to training like how you are, where it's just like I rarely miss, like even on vacation. And what I find myself doing now is, you know, even when I went yesterday, like I come up to- I ask her, you know, do you mind if I go work out? I never did that before. So that's a new behavior that I now have because I have this guilt when I go sometimes. It's really- Because I know that she's working, you know, just as much as I'm working, and then she carries more of the load with max for sure. And so, you know, when I find that like hour or two hour time when, okay, he's down or there's a possibility I can go work out, like I really want to go and I look at her and, you know- You ask permission? Yeah, and I ask permission, which it never happened for me. Right, if that was, you know, if that was just seven months ago, if I want to go work out, I go, fuck it, work out. You know, say I'm not asking- I do what I want. Yes, you're right. Well, man, you'll see me at five. Then they have a baby. Do you have a baby? May I please? Yes. I feel like I need to work out. And you know, and I'm sure there's some guys out there that are like, what a pussy. It's not even- I went through the same thing. It's not even that. It's like, I just- No, you're being a good man. I feel guilty because I know she wants to work out just as bad as I want. Yeah, you're being considerate. Right, and I know that she's probably really tired from a long day, he's finally down, and of course I'm like, oh, she gets her little break now, now I want to go, and he's going to be up in less than a half hour and back at doing his thing. And so I find myself asking to go work out, and that's tough because there's sometimes where she's like, no, you know, she's like, I could really use your help to, when Max wakes up, watch him so I can get the laundry done and I could do this and I could do that. And how the fuck do I say no to that? You know what I'm saying? Like, I can't be like- Yeah, lie. We ran out of detergent, I'll be back in an hour. Yeah, yeah, yeah. Exactly, yeah. Why are you sweaty? I ran to the grocery store. Yeah, yeah. So, you know, a lot of that is, you know, now and because of that, again, there's been, this has happened multiple times in my life for major things have happened. And there's a good conversation, actually, that we went this direction because I think this happens to a lot of people, whether it be a kid, a changing of a job, an injury, something that happens tragically and your things happen in our life. And, you know, it radically changes your activity level and- Your priorities have to change a little bit. Right. And now, the thing that, luckily, I've been doing this for a really long time, I know that when those, I'm very aware when those things happen and I also have to radically change the way I eat because, you know, being a six foot three, 225 pound guy, me moving a lot and exercising every single day burns a lot of calories and me sedentary not moving a lot, not exercising- Big difference. Big difference. You're talking about thousands of calories of difference. It's not like, oh, I just can't have that extra cheese on this or oh, I can- I mean, I got to cut meals out, like multiple meals out or drastically reduce the calorie intake. And you got to think that this happens to people a lot in their lives. The problem is I doubt very few people are aware enough of it that they really radically change their diet or they're aware they're not just, they're not as aware of how much of a dramatic difference it could potentially make. When you're not sending a signal for your body to adapt and build muscle and you're not doing that movement, it's more than just the calorie out thing. It's not just, oh, a workout would have burned an extra 500 calories for me. Your metabolism is slower. Yes. Yeah. And it starts working against you. Yeah, so that's been quite the adjustment for me right now is- It's just the season, you know? There's different seasons in your life and some of them. And I'm listening to this, another book by Dr. John Gottman. This one is about having a baby, right? So it's about what happens to a family and a couple when they have a baby and whatever the first book was phenomenal. That's the seven rules, I think it was called for a successful marriage or something like that. And what he talks about, he talks about couples that fail when they have a kid versus couples that succeed when he has a kid. He calls them masters versus disasters. And he talks about statistics on how divorce rates spike for a lot of people after they have a child. But for those that don't, they get closer than ever before. And he says, what is one of the big differences? And so he highlights some of the big differences and talks about what the masters do, what they do that's right. And one of the main things that they do is they accept that life is gonna be different. The ones that don't do well are the ones that just can't accept it. So if you're like a six day a week in the gym and I have all these perfect meals and my house is always clean and organized and everything's the way. And then you have a kid or something happens in your life and you don't accept that it's just life is just different now. You're constantly fighting reality and that's a shitty place to be. It's interesting like that. All those things are controls. I went through that whole thing of like I want everything to be organized this way and I want my house to be clean. I want they're gonna be playing over here and then this is gonna happen right here. None of that shit happened. And then you just realize later like, oh, I have to roll with all this. And I have to be able to find a way to then sort of steer it. Steer it in a way where I want it to go. But it's like at the same time you have to kind of release. Release that tendency that you have to want to put your hands all in everything. Oh, I mean it makes such a huge difference. Living in resistance to the reality of what your life is. That's like you're just fighting every single day. Like this sucks, this sucks. Or you could be like this is life now. Like how do I adapt and let me accept it. And that's a big one. And exercise, wonderful thing about exercise and nutrition which I'm, what you're talking about, it's modifiable. You can make it work around. Well, a good example of that is what some of my exercise looks like right now is two days before my lift. I actually got a lift like I said yesterday. Two days before that, I wasn't gonna get away. So we took the baby in the stroller and Katrina and I went down to the basketball court and we played ball for an hour. Oh, that's great. You know what I'm saying? And like so I got my movement. Is he like watching you guys? Yeah, yeah, no, of course you're not. You know I'm gonna be doing that all the time, right? I'm not gonna force it down his throat but he's gonna see a lot of it. You know what I'm saying? Give him like, please get skilled. Give him candy or french fries every time. Just kind of condition him a little bit. I don't know why, I love basketball so much. It tastes good. But I mean those are the things that, you know, or we'll go out and we will, we'll take a nice long walk or hike and we're carrying him or pushing him in the stroller. And so, you know, I've just had to be okay with that. You know, I'm not in my primo buff guy shape right now. And it's like, what I have to do is be okay with, okay, you know, sometimes I'm gonna be able to get a great lift in. That's awesome. Sometimes I won't. I'll find ways to create activity and do things. I'll modify my diet when I'm not doing that. So it was, it was a little bit of a, you know, like I said, asking Katrina for permission to go work out was a completely foreign thing to me. And then it only started happening recently because I did, I noticed that there was a little bit of push and pull because she wants to work out too. You know, she's a, she's a, she's not quite a fitness fanatic as we are, but she's a lifetime. She values it. Yeah. She's very consistent with her lifting and she of course has not been able to do that. And she just got done, you know, going through a pregnancy and her body morphing and changing. So I can't imagine what, you know, her body image issues that have to be going, circling around in her own brain and wanting to address that and lift so, you know, I know she's got all that stuff going on. That's a, that's a big one. I've worked with female trainers that've gotten pregnant and I, there was a really distinct line between the ones that like could not accept that their bodies were going to change and the ones that were accepting of it. What a difference in their experience. Like the ones that really, and if trainers are a good example because we've said this a million times on the show, people who work in fitness, the percentage of us who've dealt with body image issues is just very high. It's usually typically what motivates somebody to get into fitness is solving that problem for themselves. I think this is true for most professions. You know, the person who's in it, they probably are dealing with that stuff themselves or have in the past. So I've worked with female trainers, got pregnant, had body image issues, did not accept the fact or couldn't accept that their bodies were changing and that they couldn't just do what they did before. Really, really rough. And then I worked with female trainers who've gotten pregnant and have accepted like, oh yeah, I'm nauseous in the morning and my typical healthy paleo breakfast makes me want to puke. And instead, it's a piece of white toast and some Cheerios that it's the only thing I can get down and accept that. And it makes a huge, huge difference. You guys have been proud of me the last week. I dropped it down to cup zero and that's it. Whoa, whoa, whoa. Hold on, this is a big deal. The whole week. Let me get this straight. Wow. It's been like years, dude. I don't know if you guys realize. One cup of coffee a day. One cup, dude. Yeah, I try to keep it to that. Like the whole week and stick with it. And it was rough. I was just going to say, do you have a memory of last week or forget the whole week? The first two days, Monday and Tuesday, I mean, I was like throbbing headache and just chugging water and that helped a lot. So at one point I was even taking some motor and everything because it was just like, I mean, I was up there. You guys saw what I was putting down. No problem there. You know, yeah, no addiction. I'm not a denial. Like I knew what was in front of me. You know, I had to address this. I didn't want to. Now, did it start getting better towards the end or how long did it take for you to? Yeah, no, it did. After like the first two days, I felt like I was on one cup and then was just like, you know, I had a little bit of a twinge and then it just kept going. I powered through it and then I didn't even feel it like Wednesday through, you know, today. So. Oh, Rhett, how long are you sticking to one cup for? I'm going to stick with it for probably a few weeks, maybe like two more weeks and then start, you know, ramping it up again. Now, do you think there's any value of using like something like CBD to like for the transition to that, Sal? Yeah, I was just going to mention that. Probably. Oh, really? Yeah, because CBD and cannabinoid, actually have a story around that. CBD and cannabinoids have that effect on the body of alleviating anxiety, kind of giving you a more better feeling. One of the hallmarks of caffeine withdrawal is irritability and just pain. A lot of people don't realize this, but caffeine has a painkiller and is a natural. Is it really? It is. It's a painkiller and a natural antidepressant. So they'll do studies. It's an exedrin, yeah. I used to take that all the time. Yeah, so a lot of stimulants are. So like if you, they've done studies, we'll give people caffeine and then they do these pain tests where people have to keep their hand like freezing water and see how long they can keep it in there. And caffeine improves, you know, performance. It raises your pain tolerance. So when you go off of it, people tend to feel more pain, feel anxiety, and feel a little bit depressed. So CBD or what? Well, I had been doing that before bed. Like, and I was getting great sleep anyways, like throughout the week with that. But actually, that was one of the biggest things I noticed when I would go to sleep. I got deeper sleep, obviously, because I was cutting the stimulants down. So. Isn't that crazy though, how like the withdrawal from caffeine, something that everybody has, so nasty? It sucks. It's terrible. It's a deterrent for sure. Well, I think very few people even do it though. I think very few people actually wing themselves off. Like, you just accept that it's become so part of our culture. It's so part of our culture. I mean, I'm just as guilty. I was texting back and forth with Harbinger this weekend and I'm like, hey, let's meet for coffee. I mean, that's just what you do, right? It's like, well, why coffee? Why don't we meet for lunch? Dude, that used to be my office when I worked for myself. I was like, I go to a coffee shop. It's just become a part of our life that that's what we do is like you meet and you have coffee or you start your day with coffee. It's just, I don't think very many people even care to try and see like, oh, and we know there's been enough research out there for that amount of milligrams is positive, right? There's not a lot of negatives that have ever been published about taking caffeine and consistently in low to moderately low doses. In fact, there's more positive stuff that's came out in regards to what the study and research say about caffeine. So who the fuck is trying to get off of it? Nobody's trying to get off of it. But I think now you are starting to hear more people talk about how it can hinder weight loss. And I think that's the part when you're somebody who, and we mentioned this on the recent episode that we just did about supplements, where I see it the biggest problem is in the clients that we're trying to lose body fat and we're cortisol junkies. They were doing the F-45, the orange theory type, high intensity CrossFit type stuff. And they're pounding four or five energy drinks or four or five coffees a day. And those are the people, I think, that are the ones that are greatlessly affected by it. Totally. And then don't forget the psychological impact of feeling like you're tied or chained to something. So, and I would see this quite clearly with clients, whether it be wine or whether it be coffee. If I mentioned to a person, hey, let's try eliminating your morning cup of coffee. Oh no, can't do that. Whoa, there it is. Yeah, oh no, my glass of wine every night. If you have that reaction with anything, there's anything in your life that you're consuming that if just the thought of removing it is like, no, that's not going to happen. There's a psychological dependency. Yeah, check yourself. Yes, which is typically not a good thing. You don't want to necessarily be attached or chained to anything. But back to CBD. So I got a story for you guys, right? So you guys know that I tend to take everything people send to us. Yeah, yeah. So we get a lot of products. He almost took a pill this morning that was on the ground. He had to use his chair there. Can you believe that? I wonder if the cameras were rolling yet. Were the cameras rolling yet for that dugger? No, they weren't. I don't think so. It was like equity or something. Yeah, this could have been. They'd leave it to him. In Mind Pump Studio, there's pills that are like laying out sometimes. And Sal just reaches over and just grabs it. And I'm watching this. He doesn't, I don't think he realizes I'm watching. There's just a pill on the floor. I don't think he realizes I'm watching. Then I watch him pick it up and he looks at it and he starts to make the move to put it in his mouth. And he kind of like stops and then he kind of is examining it to see what it is. Oh, wait a minute. What is this? Yeah, then he sets it down and goes like, I don't think that was mine. Bro, you were about to just throw that in your mouth that you didn't even know what it was. I thought maybe I dropped it or something else. That's a supplement. And then I'm like, wait a minute. This might be something else. Not anyway. So people send us stuff all the time to try. And we get CBD products sent to us on a pretty regular basis. So I had one sent to me and for whatever reason, I packed supplements when I go on trips and I actually didn't even think about it. I packed this brand and I want to mention it because I'm not going to work with them or whatever, plus I don't like their product. I pack it and so now I'm in Maui and at night we're going out, we're having a good time. And I like to use our sponsor Ned in the evening. Didn't have it with me. Saw this other product and it was CBD. It was a CBD product. So it wasn't full spectrum. Boy, I had to use a way more, a way higher dose of it than I do with the Ned. And it's simply because it had only CBD in it. It didn't have the other cannabinoids. What a difference. It was a huge, yeah. Because when you take CBD with other cannabinoids, the effects you get are amplified. And I had to take a way higher dose of this other stuff just to get the same, you know, or close to. It still wasn't the same effect. Because what I get from the Ned is that, you know, after about an hour, you get that real calm, relaxing feeling. I took like, you know, three doses of this other one, waited an hour, I'm like, I don't really feel anything. Take another three doses, waited an hour, maybe I feel a little bit. I was like, holy cow, this bottle will last me three doses at that high of a, you know, amount or whatever. I got a phone call from my mom a day before yesterday and she calls me up and she's like, hey, I really want to try some CBD. And I'm like, what? I'm like, where the hell, I was like, really? What makes you want to do that? She goes, well, I was reading Sal's blog. I didn't even know she was following it in the first place. Yeah. Oh, that's really cool. I was like, that's right. He just wrote a CBD blog. I thought that was hilarious. I'm like, my mom, you know what I'm saying? Like very little that she pay attention to the show or anything like that at all. I know her husband listens to the show on a more regular basis, but to have her reach out and ask about CBD, I thought that was really funny. I was like, that was totally in left field until I realized like, oh shit, Sal just wrote a blog. Oh, that's good for her. But I guess she's reading her stuff. That's funny. I told you guys I got my mom to start taking some CBD and like even recently, because she suffers from arthritis and all kinds of different pain and stuff. She's just tired of taking all these NSAIDs and everything else all the time to cope with it. So trying it out and so far it's working good for her on some level, but I guess to sleep at night, she started ramping it up and started taking like the little five milligram THC like chocolate balls. No way. My mom's like eating weed. Wait, wait, wait. Like this is tripping me out, dude. Where did she get it from? Did she get it at the center? No, one of her friends gave it to her and so she's like asking me about it. I'm like, wait a second, you just ate weed. Let's celebrate. Oh my God. My mom is so conservative, you have no idea. You know what makes me think of, I wonder if she thought to herself like, how do I tell my son? Oh, my dad threw under the bus. He's like, oh, tell her what you're doing. I'm like, oh, get a little second. Adam, I wanted to bring up that show you told me to watch on Netflix. Oh, The Babies. Babies. Yes, you watched it. Please tell me. So I watched, I was in and out because I had to do work, but I caught some of the first episode in the decent chunk of the second episode. So first episode, okay. Second episode was probably the most, I've gone through I think six I'm on now. I'm on, so it's cool. They break up each episode in like a topic, right? So it's like breast milk, speech, crawling, walking, talking. Like they're each, it's really cool. It's crazy what we're starting to learn. Like breast milk. The breast milk thing blew me away. I sent it to all my friends and we'll see what happens. I was going to watch it, but I was also trying to get laid. Well, so I was like, no. I was watching a show on babies. I was like, it's going to kill us. So we know, obviously, we know a lot already about breast milk, right? And what I liked about this documentary, right, was because all documentaries are biased, right? I mean, I don't give a fuck what it is. If it's on anything that, and even, you'll see Sal's, you go through more. There's like, there's some things where they reach a little bit because they have kind of an overarching kind of theme that they're trying to present. So by no means do I think it's a flawless documentary, although it did reveal some really interesting things. And one of the things that I found most interesting was how the research they've done on breast milk and how it's constantly altering and changing. And it's different if you have a boy or a girl. So like the breast milk knows that you had a little boy and it changes the iron levels. It has a little girl. It changes the chemistry. Yeah. So a female's skeletal structure matures faster than a boy's. And so the milk is produced to help that process happen with a little girl. Breast milk is different if it's in the morning, afternoon, or evening. And there's always the body of the mom and the body of the baby when they're breastfeeding are constantly communicating. Totally. When each other. If one of them gets sick, it alters and changes. If the baby is sick, so check this out. If the baby is sick and it breast feeds, it sends a signal to the mother's body to produce immune boosting compounds and things that help the baby's body fight this specific infection because they'll change depending on the infection. So she'll get the signal, the body will produce it in the milk and give it to the baby. You're crazy. It's just it's hard to think if like, you know, formula could ever, you know, reproduce that. No, you would have to have in order for formula because I thought about that as I'm watching this. I'm like, wow, like how many different versions like would you have to create? You would have to have something that would continuously monitor the baby on an ongoing basis and create the formula as we get the readings from the child. That's how smart the human body is. That's just the stuff that we know of. That's the thing that I tripped out on right there what you just said is that this is what we know. Like what the fuck do we not know still in this? How about this? Wait till you get to the crawling one. This blew my mind. So up until recently, we've believed that crawling is a learned behavior, right? I mean, did you guys know that? I mean, that's what I always thought that it was, you know, you thought like they watch somebody do it. Yeah, they watch and then you begin to start to make strides. You take, you stretch things out from the kid and he starts to put that together. No, it's innate in us and the way they, the way they prove this, they took one year old, two year old babies. They created this and they said it's a, it has to do more with visual. So they created this. So you go left, right. So what they created, they created this like, I don't know what the fuck I want to call it, like a track and it has this running, running lights and it looks like almost like all these dots are on it. So it's moving and if you hover a baby over it and they'd hold this like, you know, one day old baby over the top of it and the baby would see it and think it's moving and all of a sudden start automatically, automatically start doing crawling patterns. And then they started to take them, they created this like skateboard thing for newborns. They stay at the, I mean, obviously it's a newborn so they have to like strap them in everything and they put that running light underneath them and then they fucking crawl across the floor. It's wild to see a one day old baby shot out all of a sudden crawling across the floor. They just don't have the strength yet. They haven't got enough nutrition and enough food, enough strength. It's just like when a horse is born and it picks in and starts to walk, you know, right after birth. It's just we give birth and code in their DNA. Yeah. It's just we give birth to a fetus essentially because if we, the reason why humans don't give birth to humans that are capable of doing that stuff would be too big to exit the womb. Well, I've heard too, like if you skipped us, so there's kids that go from that just straight to cruising or walking. Yeah. Where they have developmental problems later in terms of learning. So they address that. They talk about that, you know, everyone's different like how they learn, like so that some kids will sit up and then stand on something. And then they actually kind of debunked what you just said. Really? Yeah. As I figured that was old wise. It was. It was kind of this old theory that it was necessary that you learn how to crawl for your, for learning capabilities down the road. Like, and they kind of debunked that. But they did get into, they got into speech and the importance of like how you communicate and how keeping the kids around and other people that are communicating and talking to them, how important they did this whole test on learning. Like how do, like we don't think about this, but how crazy is it that a newborn brain figures out speech? Right. If you tried to learn a language right now, you're a grown ass intelligent man and you try and teach yourself Chinese right now. You know how fucking hard that is? Sure, yeah. So how crazy is that? Very hard wire. That a newborn who's never heard anything before somehow distinguishes language. And so what they theorized was it's actually like the tones of it that they learned to break up. And they did all these studies to like show how a baby starts to break up sounds and how they all separate together to finally put those together into words and then connect it to things. And it was fucking fascinating as shit. Wow. Wow. Yeah. And I think in the first one, didn't they talk about when we started to learn that babies want comfort versus, maybe it was in the book that I was listening to, comfort versus, because the old theory was that the reason why a baby was tied to its mom was for food because she provided the baby with milk. Then there's this famous study that was done where they took baby chimps and they gave it the option to, first they constructed this wire mesh mom chimp with a bottle for the nipple, but it was just a wire mesh. Then they constructed this fur kind of, this nice feeling soft one that would hug the baby. And the baby would drink the milk and then go to the one to get hugged. And so they started realizing like, oh, it's the comfort, it's the love and the touch that they really seek out. The food isn't why they're connected to the mom or whatever. Oh, that must be your book that I don't think that was. That was in the book then. Oh, yeah, yeah. Well, that's interesting. But it is interesting about, and you know, again, this is in another book I was reading, breast milk. Do you know that babies, they're showing studies that children receive benefits from breast milk up until they're five? Yes. You're so old. Yes. Oh, God. Now that doesn't mean that they don't. Yeah, let's not go that pathway, you know, like Game of Thrones where it's got, she's still breastfeeding this kid. Hey, the truth of that though, it's like standing up. Hey, the truth of that is though, thinking way back evolutionary, it makes sense that you would probably. Yeah, back then maybe. You would probably feed your kid on the breast for as long as you could, because it's food right there. You got to go hunt it. You're going to gather it. Yeah. So you probably would take advantage of that for quite some time. It's a plain demand too, as long as there's suckling going on, the body would be. I'm going to go skateboarding, and then hold on a second, Mom. Can I have a drink? Yeah, I agree. I feel like if the kid can remember. Yeah, dude. Or ask you. You've waited too long. No, I just don't want to have that memory. You know, imagine right now if you remember being breastfed by your mom. They'll never be the same. But what they talk about, in this other book, is that it's not that you exclusively breastfeed your child when they're three and four. It's that they have some that's supplemental to, you know, I have a family member that is breastfeeding her kid, three years old. So do I? Yeah. Walks up to Mom, pulls the boob out. Hey, she's done now, because she's 10 now. But I tell you what, she's healthy as shit, man. Oh, because she was breastfed until she was three. She was breastfed until she was three. She'd walk over and pull the boob right out. Oh, yeah. And everyone in the family was like, what the fuck? You know, she's crazy. But I'm not gonna lie, dude. I look at her, she's beautiful. She's fucking smart as shit. You got teeth and shit, though. Oh, she's super helpful. They could teeth her way earlier. That's true. That's true. Anyway, dude, I was, you know that page on Instagram influencers? Oh, I love that page. It's so good, dude. It blew up so fast, right? It did. It had like, when we talked about it, it had eight, dude, 10,000 followers. It's in the millions now. It's in the millions. So you know what I was thinking? So I was, you know, here I am in Maui with Jessica. And of course we're taking selfies. And I couldn't help but think, God, I wonder if somebody- It's gonna be you. Dude, that's how I say it now. Like, yeah, if Courtney's taking a picture of me, I'm like, here we go. Let's do a little influencer in the wild action. So what I thought to myself was, that page is gonna backfire. So at first, that page is to make fun of influencers. But now that that page has so much influence, I can imagine influencers staging shitty whatever poses so that that page shares them. Tell me if that's a brilliant way to get yourself noticed. Who's gonna be able to distinguish, you know, that whether it's authentic or not? I thought about it. I almost, because I was talking to Jessica said, I wonder if you film me filming myself, and I'll trip or do something stupid, and then you send it to influencers in the wild. Oh, they'll post if it's funny enough. And now millions of people will see it. Yeah, the truth is though, how many people, okay, those are mocking all those people. So how many people see the guy who trips, who's filming himself goes, Hey, I want to follow that idiot. Yeah. So it's not, is it really a value for you to get seen on a page with a million followers? Are you really going to gain that? I don't know. Well, I found it interesting because I was just like in my neck of the woods down near, you know, Santa Cruz where the lighthouse was. This is a perfect spot to like capture all these people. Like you just sit there long enough and, and, you know, sure enough, there's going to be influencer type, you know, like teenage, you know, girls or whatever, like pretending to be models doing all this shit. I'm like, oh my God, you know, all you have to do is go to like some kind of landmark somewhere, you know, and you're going to, you're going to get this. Like any kind of like, you know, theme park or anything. Oh shit. It's in the mall now, dude. I was in the mall just like last week and I'm shopping to there. I was like, whoa, you just have to look for it. And they're like groups of girls doing the TikTok stuff, you know, because it's all to music and dancing and so like that. And like right in the middle, like the Macy's makeup area, like, what the fuck? So weird. No shame anymore. Well, what's weird is that it's, that it's okay and it's normal. It's become so. I say that and then I do parkour. Did you guys see the video? I forget the name of the girl. She called out Jay Shetty. Oh, dude. Yes. That was a fire video, man. Wow. He's, I didn't realize he was, it's that fake. I didn't know him very well. I knew who he was. Just forbade him like ripped off. He's got like four or five million followers. So apparently, so what she does in the video and she does it very well is she takes all of his quotes and his posts and then she shows how those quotes and posts were up on other people's pages where other people wait before. Other tweets, other like blogs. Other speeches. Like literally to the line. And it was verbatim. He would literally plagiarize them, verbatim and act as if, and never give credit and act as if. And he's a, he's one of those inspirational quote unquote motivational people. And he gets credit for a lot of stuff that he copied. I mean, if he was a comedian, he would get destroyed. Well, she referred to him as the. Carlos Mencia. Yeah, of, of, of motivational who is, who is known for that was stealing everybody's jokes and then, and then doing that. So it's not, it's a tried and tested thing for sure that people do this. If you, I mean, here's the thing. He's an actor. He does a good job acting and people like it. Oh, phenomenal job. I didn't catch onto it. I've seen his stuff before and it's like, oh, that's cool. You know, oh, that was Tony Robbins, who originally said that. Oh, I didn't know that. Yeah, but I was a famous author. I mean, I mean, to his credit, he does an incredible job of plagiarizing it like it's his own. I mean, he can, he presents it well. Yeah, he, you see him presenting, you know, three or four other people's quotes in one, in one conversation. Like he goes on a rant for like two minutes. All it is is a series of other people's quotes that he's. Isn't it a matter of time though, you know, it's like, you got that as your formula to, to keep spewing all that stuff out. Like you're going to get caught. Like there's no way like in this day. In real life. And we talk about this. Yeah. We talk about, I mean, I smell it out as soon as we meet somebody. Like we, we get an opportunity to meet a lot of, of people that are quote unquote fucking famous or whatever, because they're popular on Instagram or whatever. And you know, you can, it's really clear, really quick who the authentic real ones are that you meet them. They have to have that charisma about them. You meet them and they're just, they got this energy you're drawn to and we like them right away. You know what you do, you take them off script and you can tell real quick, you just try and take them off script and they go right back to what they know. Yeah. Yeah. The scripted guys don't like when you like interrupt them. Yeah. Quote, quote, quote. That's why I always do it purposely. Oh, that ruined your cadence. It's so, it's so annoying and people don't like to be fooled. Like if you like, let's say you listen to Jay Shetty and he really motivates you and inspires you and then you find out that he plagiarized other people. You, because you felt moved initially, it's, it almost feels hurtful. Now the reality and the truth is it inspired you and motivated you, regardless of whether or not, if it was his or not. So really you should just be like, oh cool, that worked for me. But when somebody touches you and then you find out that they're not real, it's almost like you take it personal, you know? Well, I find it's- You got bamboozled. I don't know, I don't know. If I had to throw a number at it, I'd say it's 50-50. I feel like it's a 50-50 shot when I'm about to meet somebody. Like we meet somebody who's coming on the show, they're supposed to be this, you know, big famous person or whatever. And you know, and a lot of times we're wrong. Like there's been many times where I think somebody's going to be super fake, we meet them and they're fucking rad. There's many times where I think someone's going to be super rad, we meet them and I'm like, oh my God, they're super fake. It's just this, we're in a time now where you can, you can plagiarize people like that and get away with it or create an image that you want to present and become famous for it and not really be that person. But here's the thing and why I don't really care that much and why it doesn't, like some people get really angry about that stuff and it pisses them off and it frustrates them. That has to be a miserable life inside. You know, you may enjoy the millions of dollars that you make initially because you got famous or whatever, but eventually that shit wears on you for you. Yeah, eventually that- If you live, if you imagine being fake all the time, like who are you? Right. That's got to be a terrible way to- It's not who you are. And we've seen this, there's people that have got that, millions of followers and they've got unbelievable anxiety and they're miserable and they're depressed and they're making all this money and they're famous on social media, but then behind the scenes, they're absolutely miserable. Well, imagine getting love from people so you get lots of love from people but you know that what they're loving isn't you. That's got to make you feel absolutely terrible. Yeah, and eventually, maybe not while it's working because I'm sure I could get a thrill out of like the idea of building something, like building the business. At some point though, it'll- You can't become that person. Yeah, right. You're trying to own it. And then eventually you do, you just feel- And the irony of all this too is like the message and we called this fucking a long time ago, which is why we fucking trademark stay authentic because we knew it was going to become a popular thing to say that you are. It's one thing to be authentic, it's another thing to try and present it in such a fake ass way, which is what I think we're seeing more and more is people like, okay, authenticity is the message. So how do I present authenticity? They try and- Look at my messy hair for something like that. Hey, so this just came out as of the recording of this podcast. I want to bring it up on the podcast real quick. Harvey Weinstein found guilty of rape, third degree rape, acquitted of top criminal charges, but still found guilty of third degree rape. So he got it. How long? How long was he going to go? Yeah, what's his sentence? Doesn't say so far, but- Like six weeks. I don't know, but the top, the top, what were they called? The top criminal charges he got acquitted of, those came with life sentences. So he missed out on that, but he's probably definitely gonna get some jail time. So he faces a sentence- Oh, here you go, it came out. He faces a sentence of five to 25 years on the top count. So anywhere between five to 25 years in jail he can get. Five is nothing. Sounds like he got off light. If you get nailed for five, you do three to four, dude. Yeah. You know what's stupid to me? This just makes no sense to me, if he was in a state with minimal charges for drug possession, like cocaine, he would go to jail for life, but getting guilty of rape, even if it's third degree, so third degree rape, do you know what that means? No. It means that the person was incapable of giving consent when he had sex with them. So it's not like- It's not even first degree rape. First degree rape is like, you're physically- You're taking it. But it could mean that they're kind of inebriated or that they can't really give you consent. So it's still disgusting, right? Five to 25 years, I'm sorry. If you commit violence against someone- When they say five to 25, they always give. He always gives, especially when you got money. Yeah, sure. You're getting five. You're going to slap more fines on them and get less sentenced. Now, here's the thing. I don't know because they made a big deal out of them and because he largely was what drove the Me Too movement, they may try to make an example of them, which is I hope what ends up happening. I hope they make an example of them and send a message to all these people in Hollywood that, listen, you fuck around like this. Your ass is going to jail for a long time. Well, we should do an over-under bet right now. I think he gets under fucking seven. You think he gets under seven? Yeah. You're probably right. Not only do I think he gets under seven, but then I think he serves half of that. So I mean, the time that he'll probably do for that, it's really unfair. And it's disgusting. The part that I don't like is exactly what you said, is that we're putting people in jail. And even the fucking filthiest drug dealer who's carrying around fucking kilos of cocaine, like he's dealing to people that want it. You know what I'm saying? Like to me, that is way less offensive than somebody drugging somebody and raping them. Like how are those even in the same fucking universe? Like it makes no sense to me. I remember when maybe 10 years ago when the legalizing marijuana movement was really big, they would bring up cases just to show ridiculous things were. And they showed this man that was growing marijuana. He had, I don't know how many plants he had. He was growing marijuana, life sentence, and then they compared him to a man that was guilty of child molestation, like terrible. I don't even go into the details of it. And they got five years. It just makes no fucking sense to me. If you're violent against another human being, that should be the worst possible thing you could do. I don't understand these minimal charges for drug possession in comparison. All right. The first question is from Lucy ZL3. From listening to Mind Pump, I've learned that compound lifts are essential for building strength and muscle. Would you consider the hip thrust to be in the same category? Or is it more of an accessory exercise for those seeking to develop their glutes? Ooh, that's a great... It is a great question. That is a really good question. And it's crazy, actually, you bring up the hip thrust. Oh, man. We're going to combo this with some adrenaline. I didn't know you were going to go this direction and bring up the hip thrust, but we didn't talk about the intro. The master of the hip thrust. Our buddy over there, Brett Contreras, is getting some heat right now. Yeah. Boy, that is, again, here's the thing that sucks about being in the limelight like that is, you know, you do some shit where you cheat on your girl for that long. I mean, and same thing with Louis. She's going after him. Well, you know, I listened to her talk. She's not throwing him under the bus. Like she's not saying his name. It's just that everybody who knows that they were together is... She's inferring it, but we don't know. And she wrote a fucking newsletter. I mean, she did put a newsletter out. And she's got like 300,000 followers. So she's got a massive following herself. So basically he was cheat sheet owner. Yeah. Yeah, cheat owner with his assistant for like a year or a year and a half or some shit is what she said. Of course, I'm only repeating what I've heard from her. Yeah, we don't know the whole deal. I mean, she's the victim. I would think that she's probably the most credible source to like share the information. So it's not like I'm sharing anything. But we don't know for sure 100%. Just based off what she says. Yeah, yeah, yeah. Based off of what she said. Yeah, yeah. And then what did you say about Louis? Louis, same thing, dude. Yeah, yeah. With what's her face? Jen, doc, fit or whatever. I forget what her handle is. Or whatever, same thing. You know, I was just talking to Jordan at lunch too. I was like, man, I was really surprised that that didn't destroy his image. I thought that somebody who's like that, you know, the super positive or everything like that. And then- I'm a good guy. Yeah, yeah. Kind of presents himself in that light, would get really crushed by that and just didn't. But the one thing that I think both of them are doing, and I've seen Brett's page too, and I know there's already all this crazy hate. Just not acknowledge it? Yeah, just totally ignore it and let the storm kind of roll by. You know, this is- So I actually respect Lane Norton a lot exactly for this. He- Oh, he addressed it. He, yeah, he got divorced because he had an affair and he addressed it head on publicly, which takes a lot of balls, you know? And so I appreciate that. Oh, that's one of the things that we've connected. I mean, we consider Lane a friend and, you know, he's a very polarizing personality. But the end of the day, I think that he means well. We all felt that way. And we felt he's authentic when we're talking about people that are authentic and really- Yeah, like him or not. Yeah, Lane is- He wears it on a sleeve. Yeah, Lane is not trying to pretend that he is, he comes off as an asshole sometimes. That's who he is. That's who he's 100% actually. He's 100%- You mean I'm in person sometimes you're like, what an asshole? But okay. For sure. I understand you. I know that I just took a left on that, but that just reminded me that- People are flawed, dude. People are flawed. We all make mistakes. That's it. So it's just, you know, and I think sometimes when you put someone in a pedestal or they put themselves on a pedestal maybe, it's a long fall, you know, when shit finds out. Well, that's where I think it's crazy, is that the ones that put themselves on the pedestal. And I think probably it's more surprising to me about Lewis than it is Brett, because I don't feel like Brett really talked about that stuff. Like he was really, he kept all his personal life pretty quiet. Now he stayed on to the glute building or whatever. Yeah. All right, so let's get back to the hip thrust. Now I, you know, I've recently been doing more and more hip thrust and I see a lot of value in them. Yeah, your glutes look great. They look amazing. You should feel them, but I- We'll have to give you a good game slap. No, I'm just kidding. Don't do that. I, but you know, to place them in the same category, because there's a lot of compound lifts, any lift that uses more than one joint would be considered compound. That doesn't mean that all compound lifts though, are in what I would consider the best, you know, the top category of lifts, which include barbell squat, deadlift, overhead press. Those are the three kind of top lifts that I would say. Then you can throw in like a barbell row and a bench press. So those are your top, top five. Would I consider a hip thrust? No. In that and no, I wouldn't, I wouldn't do that. Like I can think, so barbell squat, I would say one of the best exercises you could do for your lower body. I think any split stance free-wit exercise, like a lunge or Bulgarian split stand squat, still superior to a glute, you know, a hip thrust in terms of just functional performance and overall development. Any squat variation I would also put above it. Front squats, back squats, goblet squats, step ups on a step, weighted step ups. I might even rank higher. That doesn't mean that the hip thrust doesn't have a lot of value. I just don't know if I would put it up there. It's just more isolated. It's just got one function to it. So I got into this debate on our forum, like last year when I came out and said this. So I came out and kind of shit on it a little bit. And I shit on it for these reasons, because people were coming out and saying, it's the most functional exercise that we can do. And I was like, yeah, no, too far exactly. Or it's the one of the best compound movements we can do. No, no, no. It's not, you know, it's not the most functional. It is not. Is it an awesome exercise? Fuck yes. Is it incredible for building the glutes? Yes. Like it's definitely, I definitely believe it belongs in a lot of people's repertoire, for sure. I don't think it's like just. You got some good French there. Thank you. Wow. Did I mess it up? No, you held it off the tongue. Don't fuck with me, bro. No, no, no, no, no, no, no, no, no. That was impressed. I had that combo. I had that pure combo. Oh, you did? Yeah, fuckin' Organifi coming through there. Speed of time. Time stamp? Wait, 20 minutes, 30 minutes? It is. No, see, it takes me longer. I think it takes a sal 30. I think we're almost like 45, 50 years of this. So it's a little delayed in my brain a little bit. So, but anyways. There's C. I just, I got into this debate with somebody that it is not. And here's the case that somebody can make up. First of all, you have to write away anybody who's presenting it as amazing as it is, more than likely is profiting off of a product that's related to it. So be careful of that. So if you're gonna read the science and the literature on it, read the science and literature of somebody that's not attached also to the product itself. So that's important that you do that. And when you read all the literature that's around that movement, yeah, it's an incredible glute development movement. And are a lot of people suffering from anterior pelvic tilt? Yeah. And I think that would be a great exercise to do to help counter that. So it's a great strengthening exercise. So long as you do it right. Right, exactly. So long as you do it right, that can help address that. Is it one of the best things for building the glutes? Absolutely. So you can make a lot of cases for why it's amazing. But no, no, no, no, does it belong up there with overhead press, deadlift? Now, I want to add one thing to this is that, and that is if an exercise specifically corrects an issue or an imbalance for you, that exercise becomes the most functional beneficial exercise point. Excellent point. So to that argument, a seated row could be the most important thing that you do. Right, right. You know what I'm saying? So if you have an issue with hip extension, if your glutes aren't firing the way you want. You sleepy butt syndrome. Right, if it's underdeveloped. If that's something that, if the hip thrust is the perfect exercise for your body and your movement patterns, then it does belong in the absolute time. What a great point, because you're right. Because I know some people listening are like, no, that exercise changed my life. It changed my life, yeah. I hear that every now and then. No, that's 100% right. And all the ones that you listed before, step ups, split stance, lunges, squats, if your glutes aren't firing properly and you don't have good hip extension, then barbell hip thrust could absolutely supersede those movements because of that reason. So that is a very good point. And we're speaking generally. So generally speaking, after training hundreds of people or thousands through the gym, people that have come through my gyms, hip thrust, generally speaking, just aren't as valuable for most people like a deadlift or like a barbell squat or a split stance squat. But there are definitely people where a barbell hip thrust is the most beneficial, valuable exercise. So at the end of the day, yes, we're giving you general advice, but you have to apply it to yourself as an individual. And if you're somebody that lacks that hip extension, lacks that connectivity to your glutes, or let's just say you're into body sculpting and body building. You really don't care too much about function. You just really want to develop just the glutes and you have trouble connecting to them with barbell squat. Now it becomes an extremely valuable exercise. So I wanted to put that out there because for sure, we have a lot of listeners and for sure there's at least five people listening who are like hip thrust change my life. And that very well may be true. Next question is from Janky Garage-Jim. If you have horrible all-around mobility, should you focus on one area first and then move on to the next one? Once that's okay. Or is it better to do a bit on all of the problem areas? I don't think that there is a wrong or right answer to this. I think it's before we go in and give our points here or our advice. I think it's important to note that whatever works for you is important. Personally, the success that I've had with working on mobility has come from myself and clients has been focusing on like one or two things. The gross offenders. Yeah, like using my advice. Yeah, I look at the gross offenders and in my case was my lack of ankle mobility, was the lack of my hip mobility. Those are the two biggest things that kept me from having a comfortable, deep, good squat. And so I began and I picked one or two movements that I felt the greatest change or improvement for those two areas and just fucking drilled those home like crazy. Yeah, I think if you, so when we talk about mobility training, sometimes we tend to separate it from resistance training. So we think that there are different rules that apply to mobility training because it's not resistance training. The reality is mobility training improperly is resistance training. Of course, the goal is a little different. The goal with mobility training isn't to build muscle and create tons of tension through compound movements or whatever. More stability and control. You're just trying to control in direct connection to muscles and to movements, but the same rules apply. So what are the rules with resistance training? Will you get better results if you train your whole body and do one set of an exercise for legs, one set for chest, one set for back, one set, and then go all through the whole body and then repeat that? Or do you get better results if you do all your sets for legs, then do all your sets for chest and do all your sets for back? And the truth is there's more value. You get better results when you do one movement, one exercise, focus on that at a time. Now, the studies do show that the most of the gains that you get go to the first few exercises. That doesn't mean you'll get gains in the other exercises. It's just when we measure them and studies will show this, if you squat at the beginning of your workout, you're going to get more gains on your squat than if you did your squats at the end of the workout. So the advice would be the advice I would give to somebody if they said, hey, if I have a weak body part, should I focus on that or whatever? Focus on, like Adam said, the gross offenders, or I think Justin said that, focus on the big mobility issues first. Do all your stuff there, wait till that's okay before you move on, because going through the whole body, you'll still get benefit. But it'll cascade once you really do pinpoint whether it's my shoulder joint. I just can't rotate a specific way and that actually impedes on me lifting weights over my head. And so to gain more stability and control over that, now that's building better movement patterns overall. And then the same, whether it's my ankles or it's my hips that are affecting my knees, something like that to where now I can work on squatting, my technique's going to get better, my movements overall are going to form into these better patterns and then it's going to help my overall system. There's also a little bit of a difference between priming and mobility, although there's a lot of crossover. So like we have two programs, one is called Maps Prime, one is called Maps Prime Pro. Now priming is a little bit different. Priming is to set yourself up for the exercise that you're about to do. So I prime my body so I can get good movement patterns so I can perform a barbell squat better right now. Mobility work is really much more correctional. Like my goal with mobility work isn't necessarily to do the next exercise better, it's to correct a problem. It's a little bit more intense, a little bit more focused and there's more work that's being done. So it really depends on how you're using this. If you're just working the whole body, you can prime the whole body and that'll give you some benefit. Well I think this is a good question because you see a lot of like Instagram accounts and that are like mobility based that like you just see them doing like every body part you know, everything like every day you have to accomplish like all these like crazy movements and it's gotten so out of control where you know for me I enjoy mobility and that's something that I really brought in that you know had transformed the way that I worked out but at the same time like I'm sticking with like my three main ones and that's like the workouts is where I get you know all the benefit. That's such a good point because I know that it's become a buzz term and the big pages like the big mobility pages are the guys or girls that are like hyper mobile and like they every day they're posting a new cool mobility exercise and because it's become a buzz term people listening to the podcast including our podcast they see stuff like that and they're just trying to emulate all these different mobility moves when in reality what will benefit you the most is to be hyper focused on one or two moves that are very specific to your body like you have terrible let's say you know rotation in your shoulder like doing handcuff with rotation is like such a great move you don't need to go do some fancy lizard animal flow thing that you saw your favorite mobility guy or girl do you know because it looks cool and it's quote unquote good for you you need to be doing the one thing that is really going to have the greatest impact on your personal mobility issues that you're dealing with now it's funny you brought this question up too because I just did a youtube video that should go live real soon here and it actually wasn't something planned at all I was doing some I was doing some mobility work myself and Eli come walking out of the office and he's like hey can I can I video you what you're doing and I'm like yeah that's cool and so he just he just off the cuff came over and just started videoing me and and having me explain what I was doing and one of the things that I was doing is I do this thing now where I walk up on the squat rack I get all the way down into the deepest squat I do a combat stretch I drive my knees open and open my hips up I retract and squeeze my shoulder blades together and I I tuck my chin and work on my so I'm literally like addressing the entire the combo yeah it's literally like four now what I explain in the video when he's talking or when he's filming me is that this is the result of me working diligently on 90 90 on combat stretch at zone one and the forward head stuff that we do was I work so much at that that I can I can connect really well I know what I need to do so now I can get down in a single move you know a single mobility move which I think is a really cool thing that I do to warm up now but I had to first do all the other you know boring ass single 90 90 type stuff to get to that point and that's the what we're trying to explain is that you know just because you see me do this one cool move like if you haven't done all the prerequisites to get to that point it's kind of meaningless for you to try and just to attempt to do that if you have trouble just connecting to ankle mobility you're not going to do yourself any good by throwing shoulder and hip and you know neck mobility into it all right you know you advanced yourself to that point so if you want to improve can more consistently and effectively you're probably better off focusing on those specific areas of your body picking the best movements and mastering those before you decide to add you know lots of other things not to mention that that's where you're going to see the greatest change too it's not like you're going to do a mobility move and you're going to be like wow I'm just so much more mobile now I did those two or three cool mobility exercises it's going to take a lot of work it's going to take a lot of consistency and frequency of doing a mobility drill that's trying to address the lack of mobility you have in a certain joint before you start to see serious change or feel a major difference so even for the psychological reason it makes more sense to just focus on one area of dysfunction like prime pro where prime pro we go through every major joint in the body and you have a test and then you have moves that you should do to improve that range of motion in that joint you're far better off like you'll go most people will go through like prime pro and you know most people will probably fail almost all the tests because a lot of us because we are seated and older like we a lot of us have dysfunction in all of our joints so you go oh my god I have all this problem I need to do all these moves it's like no that'll get overwhelming like pick one like Justin said the greatest you know the gross offend the greatest gross offender of all of them and just like drill that home do that two three four five times a day for a few minutes every day and you will see after a few weeks you'll notice incremental change starting to happen already and once you kind of make that connection it's definitely psychologically a lot more motivating to see the change in progress versus doing all these weird mobility drills and doing different ones every single day and is it really helping I think I'm supposed to do this is it really alleviating in this chronic pain am I getting any more range of motion really hard to tell it's the same concept like Sal made the analogy to exercise it's like the guy or the girl that goes to the gym and they do they fucking muscle confusion you know heavy squats and they come over and do high reps over here super sets over here low rest periods here and they like throw the whole kitchen sink at a workout sure their body might get changed and they might see some results it's really hard to measure what's working the best for their body so that's why I separate like one area that you need to work on really get good at that and get better at that so you can see and feel a difference and then apply that and then add on next question is from Omnivorous Adam you guys talk about the importance of eating high quality healthy food yet besides Doug we rarely hear any of you speak about what you cook at home what's your favorite go-to dish that you cook for yourself at home it's mainly because it's a lame conversation who do you eat bro yeah I think that's I think we've discussed before like yeah I'm boring well no I just that's the thing to do in the fucking fitness space too is take pictures of your fucking food every single day I saw value in it when I was competing so people could I was tracking and I was measuring and weighing all my food so people could see and I was listing my macronutrients but I think all of us I mean I'll start I can't speak I'll speak for myself it's it's pretty boring yesterday I had coffee I skipped breakfast mainly because I know that I wasn't moving very much I didn't get it the day before I hadn't got a workout in so I didn't eat any breakfast at all all I had was my coffee lunchtime I went and met with our friend Jordan Harbinger and had Luna at Luna I ate and Luna is a local you know farm to table Mexican restaurant that is here that we all love and I got a steak I got steak fajitas I passed on the sour cream and the guacamole and all I had was the rice beans and the meat a little tasty stuff yeah well yeah but I but I hear I guess here what's good about this conversation is here's an example of how my eating changes day by day a little bit but I'm not neurotic about it to where I'm weighing or measuring right now I know my movement and my calorie burn and my training is significantly low right now if I'm training hard and I'm consistent and I'm burning a lot I'll enjoy the chips and guacamole I'll have the tortillas with my steak fajitas and I'll intake that extra three to five hundred calories because I know I can afford it I would have had I would have got up and had a big eggs and bacon type of breakfast and probably a green juice to start my day off like that if I'm burning a lot but because I'm not I make these little subtle adjustments I pass on the chips and guac I don't eat the tortilla I skipped breakfast that day so but I mean our I feel like our food isn't that weird or different than anybody else dinner time I had okay here's another example Katrina we make ground turkey tacos a lot when I know that I'm not burning a lot of calories I opt out on the tacos and I make taco salad why do I do that? Well when I have tacos I could literally of those little taco shells I can crush eight to ten of those things and you know what? when I'm burning 4,000 plus calories I don't give a fuck I'll eat the tacos it's ground turkey tacos it's got some lettuce and salsa in it we just sprinkle a little bit of cheese in there it's really not that bad for me to intake that much calories but I instead of that what I do is make a taco salad and so she takes two of the taco shells that I would normally eat eight to ten and I make a taco salad instead of having tacos so I mean that that was my day yesterday to give you an idea of how I eat and that's a pretty regular kind of day for me and you know there's things that I add in there or change we rotate meats a lot so we eat a lot of we eat a lot of bison the day before that we had bison and sweet potato we eat a lot of veal there's this quinoa pasta thing that we like like the pasta type of noodle but it's made out of like quinoa or some shit like that it's higher protein lower glycemic and we have that with bison or veal I do a lot of chicken thighs and that one's a boring one chicken thighs rice and some sort of a green broccoli asparagus is normally a go-to for me you know I don't think that I'm eating it at Brussels sprouts I eat a lot of those so on a day when I want to stay away from eating a ton of calories I'll have just a giant bowl of Brussels sprouts with a little bit of bacon the recipe that Doug shares yeah I mean that to me that's a pretty normal kind of like rotation of food what about you guys yeah you're right it's boring well that's what I mean maybe no no no I was just watching the paint peel no no here's the deal people want to know because we you know we represent you know fitness and health here's the thing with food okay food food has a lot of different kinds of value okay and one of the main ones that we understand in the fitness space is the physiological value proteins fats carbs calories micronutrients vitamins minerals phytonutrients that may be in plant all these wonderful things that are healthy for your body but there's other values to food like I was in I was just in Maui okay I'm in Hawaii I'm on vacation and I always laugh because when I'm doing this I'm like I wonder if there's any mind pump listeners watch me eat right now because you know what I'm eating for breakfast local moco you know what local moco is it's a it is a local Hawaiian breakfast fried beans no it's it's eggs over the rice yeah so it's rice with two eggs over easy a hamburger patty and this brown gravy that is you know a part of why or I'm having spam eggs and rice I never eat spam but why am I eating them I know Hawaii fuck I'm gonna the value of the food at that time is to complete the the for me at least it could be different for for other people but for me it's to complete the experience of being in in Maui I had shaved ice in Maui where they did shave the ice and they put the you know the fake colored sugary stuff on it and I'm enjoying myself but I also had lots of fish why did I have lots of fish again I'm in Hawaii there's a lot of fish there that's caught that morning and I'm gonna eat that afternoon you know I mean mahi that the dude just brought in this morning and it's on my you know my fish tacos so you if you you have that kind of relationship with food and you understand it's true values and then you understand the kind of value that you need you're gonna be okay most of the time most of the time the value that I place on food is like what Adam's talking I'm eating things that are healthy for my physical body but not always not always sometimes I'm I'm gonna enjoy certain foods because that at that moment that's what the that's the value that that food is bringing me I think the important thing and when Justin gets to his turn what you're gonna find with us cheese and barbecue sauce it'll be real quick I think the thing that is that's important and even like listening to you Sal and kind of like replaying what I was saying about the thing that I think that the best takeaway that somebody can get from probably us talking about our nutrition is that we're not neurotic like 90% of the fitness base no we used to be I used to be neurotic about my food and it wasn't healthy and at the same time although we're not neurotic to where we're we're weighing measuring and doing all those things I'm not saying that there's not value to that like if I was in a place in my life right now where we were let's say we had a bet like you know who is gonna fuck and build the most muscle right now or let's get on stage in six months like you bet your ass like the scales coming out I'm fucking prepping every single week I'm carrying my food around I'm getting serious about if I'm gonna make the greatest change in the fastest amount of time there's gonna be no room for air but in my life right now that's just not a priority I don't give a shit and I don't give a shit about anybody who's gonna judge me if I'm fucking 14% body fat compared to 9% body fat or 6% I don't give a shit about what somebody thinks right now well that's the key when you when you when you start to understand the all the values of food and you understand the values that you really need and you have a good relationship with yourself then you're you're gonna sit somewhere that's healthy you're gonna sit somewhere to body fat percentage that is is healthy you're gonna have decent strength and performance it's something that you can have forever and long term are you gonna be shredded no I don't think there's very few people that could be shredded without having to measure and count everything so if you want to be super super diced you're probably gonna have to do that but here's here's a you know some news break for you being shredded all the time is not healthy typically physically or psychologically so at some point if you want to have a healthy life and you want to do this forever at some point you have to really understand the total values of food and it's a stress it's more of a stress fee free way of eating where again I was on vacation I'm not freaking out because I'm eating shaved ice locomocos and you know whatever I'm it's part of the experience I'm gonna get home I'm not on vacation anymore I don't need to like you know complete the you know the value of you know my hometown I live here all the time so I'm gonna eat foods that are physiologically healthy for me most of the time again because that's the value like I had dinner at my mom's house land last night now this is a Sunday dinner we had a lot of family over I actually posted a video of it on my Instagram it was about 20 something people there so I'm gonna enjoy the moment so what did I do I ate pasta with sauce ate some sausage and some meatballs my dad made this chicken dish that we had and we had some vegetables and some salad I had some bread because you know but my aunt brought some fresh French bread because at that moment the value of that food wasn't necessarily the physiological value getting me shredded or fueling my body for a crazy workout the value was I'm enjoying my family and we're we bond over food and we're having great conversation let me get mine out before this goes for an hour yeah besides like cheese and you know barbecue sauce and all that shit you guys you know make fun of me for I do like actually pay attention on some level not neurotic obviously but I do try to make sure that I I don't eat processed food that's one that I know right away is gonna affect me in a negative way so anything that's gonna like affect me to where I'm I'm gonna feel the physical ailments that it's gonna present me and like this is where to where some elements of like grains gluten things like that that I'm that's been in my diet before that I've like really kind of pinpointed that this causes me at night to get up because I have like bad acid reflux and I have like these other you know gastrointestinal issues like I'm gonna try and steer clear of that kind of thing and so and then the other thing is like in the mornings with breakfast like all I really try to eat breakfast I went so long not eating breakfast that I feel like that really had a detriment on my metabolism and so I've tried to incorporate that and bring that back and then I I will actually like that's one of the things where I manipulate a lot based off of my activity if I'm more active I'm gonna you know make sure I'm really getting that breakfast and and when I'm less active I'm not and so my carbs are really just uh you know potatoes and rice and like that's where I'm sprinkling that in you know based off of like you know how much I'm working out and doing things and otherwise I'm really just trying to stick with with vegetables and and meat as much as I possibly can and then enjoying you know company if I'm with somebody I'm not going to be super like anal about what's in front of me other than like I might not eat as much of it because I'm like ah shit it's gonna kill me you know like or you know sometimes I might be all in and you know like that might happen and it's just like it's not a big deal yeah you brought up the breakfast thing you know they just had a study that came out um actually sent it to max lugavir um for him to share that people who eat earlier in the day increases the amount of calories that their bodies burn so calories in versus calories out still of course supplies but you can change the calories out by the timing of your food and they're actually found in the study that eating your meals earlier in the day increases the amount of calories your body burns processing the food pretty logical when you eat it in the evening so and it's not a huge difference it's not going to be a game changer for for a lot of people but it is a difference kind of interesting yeah next question is from Jamil a 144 are massage guns good for recovery or a waste of money you know so I'm gonna you there aren't a lot of studies on massage massage they feel good I know that but there are studies on massage so I'm gonna put them in the same category as massage and they actually have studied massage to see how it affects the body you know post exercise does it actually speed up recovery here's what they found they found that massage does reduce the inflammatory markers that are that that tend to be produced from exercise so can they speed up recovery yes but here's the caveat they might actually reduce the muscle building signal that the exercise then sent this is the catch 22 with things that speed up recovery things that reduce inflammation also simultaneously blunt the muscle building or adaptation signal because inflammation is what signals the body to adapt so theoretically massage could benefit you or it could hurt you depending on where you're at with your training if you're over the line if you're training so hard that you're over the line of overtraining then massage may bring you back to the point where now it's an optimal amount of inflammation if it's not if you're not at that line it may bring down inflammation to the point where actually reduces the signal that your workout just sent so really does depend a lot I don't have a ton of experience with massage guns though I don't know if you guys you guys I mean they they fall in the same category as foam roll for me like if it if it helps you get into a mobility move or get into a stretch there's value in it do I think that a majority of people need to invest in the 200 something I think they're like two to four hundred dollars for some of these things I know that some people made some hacks where you put it on like a yeah you just get a drill and like put like a different attachment on it yeah then you look like a weirdo like with a sex toy in the gym or whatever yeah so I think I've seen those yes why are all the videos in slow-mo you see that it's always like on some girl's butt and it's like back back back back yeah great selling point right yeah so I I mean if you've got the money to have things like this like I mean I don't own one okay so let's just I think that's important to know you're married to one isn't your yeah yeah your girl's a massage she'd be offended I would think yeah yeah no she would be actually when she gets really pissed when I use like massage tools at all because she's got the magic hand so yeah you know I if you got the money to have something like this and you're trying to work on your mobility and and stretch more and do that the thing that I always worry about with things like this and then again foam rolling is included in this your work is not done there all these tools both those tools foam rolling and these guns give you temporary relief so that you then can do the work you need to do to change the root cause of the issue if you just do the third gun to release some of the tension and then you go about your normal behaviors you're not really doing anything you're just kind of putting a band-aid or putting a whole or a finger in the hole in the sinking boat like you've got to do something about what's causing the hip pain or causing the knee pain or causing the low back pain even though these guns give you the temporary relief for the foam roll gives you temporary relief doesn't mean that it's technically fixing the issue all it's doing is giving you temporary relief what you then need to do is address what got you into that position so I think it's a great tool I think if you've got the money to have one in your bag and it promotes you doing more mobility and corrective work fucking by all means invest in one but it's not the answer and nor do you need it in order to address the issues that you potentially have absolutely I think it's like a novelty that's nice you know like you feel good from it just like I mean it's nothing new it's like those those massage wands and chairs and attachments like we've had these from infomercials forever like just trying to like sit there and feel like a massage you know something vibrating or like making not like like going up and down my back like that feels great but at the same time it's just you know it's temporary so you know look at it like that yeah and what they do really is they it's kind of like hacking the the cns right it's it sends a signal to the cns it's like those vibrating plates you know when you when you use those and you get into a stretch and you can only go so far stand on a vibrating plant you'll find that you'll be able to go a little farther it's literally confusing the cns and the cns starts to relax and and the muscles then allow for more range of motion if you use them properly like what adam was talking about they can be very valuable but if you just use them as band-aids they're not going to benefit you they're just going to give you that temporary relief and then when that temporary relief is gone the root cause is still there and the in fact I could possibly even see how these tools may actually cause more problems for some people because it allows them to prolong the the root problem even longer no different than taking you know yeah masks the symptom yeah like taking a painkiller you know like if no it's this is a good point this is what happened to me with my it so I used to foam roll like like every day before I played basketball or do anything like that and because I noticed you pushed it further and further yeah I just kept and I never addressed why I was having these issues until way later did I really dig into like what was going on because it would it give me temporary relief I then be able to play basketball and I'd be paying for you I was playing basketball but then come right back it's like it's like oh I can't when I squat my hip hurts but if I foam roll I can keep squatting you're not figuring out why it hurts in the first place you're just allowing yourself to squat more and then what'll end up happening is whatever was causing the problem in the first place it's going to get worse so it all depends on how you use these and with that go to mind pump free calm and download our guides books and resources they're all totally free you can also find the three of us on Instagram you can find Justin at Mind Pump Justin you can find me at Mind Pump Salon Adam at Mind Pump Adam