 In this episode of Mind Pump, we answer fitness and health questions, but before we do that, we have our introductory conversation where we talk about current events, we bring up fitness and health studies, and we talk about our lives. We have a lot of fun. So here's what we talked about in this episode of Mind Pump. I opened up the episode by giving everybody an emotional story of how I went to go donate to some people who need help, and they actually have to pick me. That's kind of cool. And that reminded Adam of one of the sponsors that we work with, MIR. Now, MIR of course makes phenomenal cups, insulated cups that you can use for coffee and mugs and other products, but they also donate a portion of all their profits to different organizations. Great company again to work with, and we do have a discount for you. If you go to MIR.com, that's M-I-I-R.com, use the code Mind Pump, you get 25% off your entire order. Then we talked about Dr. Drew and how he was talking about the homeless problem here in California. Justin talked about- I'm glad somebody's talking about it. Justin talked about his post-party heartburn problem. He had pizza and a bazookie. Yeah, that's right. A double P. That's right. He hosts one of the top fitness and health podcasts in the world, had pizza. Who's a party, Sal? Give me a break. But that did remind me on some studies on melatonin and heartburn. Low melatonin levels has been connected to heartburn, of course, is connected to poor sleep, which reminded me to talk about wearing blue light blocking glasses at least a couple hours before bed. That has been shown to dramatically raise the amount of melatonin that your body will produce while you're sleeping, which gives you better sleep, is better for your health, and then, of course, it reduces risk of heartburn. Now, our favorite company of blue light blocking glasses is Felix Gray. They're stylish, and they don't turn the whole room red or orange, so you don't look crazy. Oh, and we have a hookup for you. Go to Felix Gray glasses. That's F-E-L-I-X-G-R-A-Y glasses.com forward slash Mind Pump, and you'll get free shipping and free returns. Then I talked about Instagram is going to start marking on pictures that are Photoshop. They're going to start saying false advertising. That's a good thing. Adam brought up how TikTok is the second most downloaded social media app in 2019. I still don't know what it is. We talked about how Amazon will be scanning your hand. That's going to be a little scary. Sign of the Beast. I talked about the average body temperature in modern societies may be dropping just in brought up plastic surgery for men and how he's turning 40. Kind of weird. Weird. Yeah. I'm not looking into it. I swear. And then we got into a discussion about pretty actresses from the 1970s and 80s. And then we got into the fitness questions. Here's the first one. When training for strength versus muscle, what's the difference? What if I want to get really strong, but I don't want to get a lot of muscle? Or what if I want to get a lot of muscle, but I really don't care about getting too strong? The next question, this person found out that their testosterone levels are really low and would like help with some natural remedies and strategies to raise testosterone. So we talk all about getting testosterone levels higher in natural men. The next question, this person wants to know if having tight muscles or poor mobility will impede gains in the gym, strength and muscle gains. And the final question, this person wants some tips and tricks to helping to stick with a diet plan when cravings are hitting really, really hard. Also this month maps hit is 50% off. Now hit stands for high intensity interval training. This is a style of workout that burns a lot of body fat in a short period of time. In fact, studies will show that a 20 minute proper hit training routine will burn as much body fat as a 40 minute normal routine or traditional routine. So literally cut your workout time and half burn just as much body fat or do it consistently burn more body fat. Maps hit is very effective. It includes all the exercises, all the instructions, all the demos that you need to follow a well programmed, well written high intensity interval training workout. It's done with weights. So you're gonna also build some muscle and it's 50% off. Here's how you get that discount. Go to maps hit.com M A P S H I I T dot com and use the code hit 50 H I I T five zero. There's no space there. And that's for the discount. So I got a story to tell you this weekend about how I got emotional. I love stories emotional. Yeah, dude, I got emotional when you get emotional. No, so ever since I was little, I can remember when I was a kid, far back, I can remember there was always a picture of a kid on our fridge that didn't know either a African kid or really? Yeah. Or are you serious? I swear to God, there's always a picture of a kid. It wasn't like from the frame, you know, and you get to buy the frame and like they leave the family. No, and they were always at, you know, whatever. There was ethnic, you know, they were never, it sounds like a kid. I'm like, Oh, I better related. I'm like, definitely not related to that kid, but why do we have a picture? Yeah. And as I got older, I asked my mom, like what, what is that? My mom's, Oh, we sponsor kids every, you know, we pick a kid, and every month we pay a fee, and it pays for the kids, you know, school and clothes and food. You guys know these. I didn't know they did that. Yeah, you know, these are okay. So yeah, I'm like the, you know, 30 cents a day could save a kid's life. Yeah. So it's like, I think, well, so I'll tell you what happens. So Santa Claus guy. So my mom's done this forever, right? So we're we're having dinner with my parents. Jessica sees it, asks about it. My mom says, Oh, this is the how whatever kid like the seventh kid that I've worked with because you do is you sponsor that but until they leave school or whatever. And then they then you pick another kid. So my mom's been doing this, you know, forever. So Jessica's like, we need to do it. Let's do this is trying this check this out. Like that's a great idea. I like this. Let's let's go home and look this up the organization or whatever. No, no affiliation or we're not sponsored, but World Vision is the is the company my mom does it through. So anyway, we go home. And I type in on the internet World Vision. I pull up the internet, the website. And there's a video on there. Destroyed me. Oh, yes, dude. So and it's brilliant. It's like I as I'm watching this part of me is in awe of the marketing genius. And the other part of me is just being emotional. So normally the way it works is you sign up. And I guess apparently you get a kid, or you can pick a kid. So you look at pictures that I want to sponsor that kid, right? Yeah, what they're doing right now is the kid picks you. Oh, so you apply or something the time you apply who you are. So you say I want to do this. Yeah, yeah. This is what I want to do. I want to pay 40 bucks a month or yeah, so I want to pay 40 bucks a month or whatever. And you donate and then you send them your you take a picture of yourself or you and your family, send it to them and then like swipe right, swipe left. Yeah, I don't know. And then you wait. Now this guy and you wait and then you'll get an email saying so and so picked you and your family. Oh my God. It's like I'm picking you. I want him to be my dad. Yeah, dude. So I was watching the video and they're showing these kids. That's too much pressure. That's kind of part of it. So it's funny. But so I show this video of these like kids in it looked like an African village and there's like all these pictures of you know, families that want to do and they walk up and then you see them picking like I want that one. So I found myself in the picture like we gotta look good. I want to get picked. A haircut line up your beard, look wealthy, you know, or whatever, capable. Yeah, very capable. But it's it's nice, you know, but I was watching the video, dude, and my kids are sitting next to me. I'm like, wow, I want to cry either. I don't cry in front of them because I want to think their dad is fucking rock solid or you know how hard so it was a bit of a well that ruin that ruins my charity story. What would you do? Well, today's today's you gave half your sandwich. Today's like the our mere commercial. And I'm like, I was gonna talk about their charity, but it's definitely not like that. What are they doing? Well, they have I mean, every time you buy a product, it's cool. They have like, you get a little code. Oh, yeah. So you can go online. I think it's really neat how they do this. I've never seen anybody else track it like this. So you can actually see where your money is going to work. And they've now they've surpassed over a million dollars that they've donated over, I think over 60 something projects in, you know, 3040 different countries all over the world. Wow. And it's just really cool. So like projects for like getting water to people and you name your job. Yeah, you name it. And then you can see exactly where your money go on the website, you put in your code. And then you can actually see where where it's going and where it's being where it's funding. Well, this this really sold me on that company. I mean, they have good products and all that transparency. Yeah, I like that they that they do that it's kind of cool. You know, the market seems to be rewarding philanthropy, you know, I think you have to do it smart. I think sometimes companies bake it into their business model, which might not be it's like adding in another but I mean, is that the worst thing? You know, there could be worse things. Yeah, companies sort of take advantage of or whatever for tax breaks. I'd rather them put their money into good causes. Speaking of like helping and donating a lot of kind of stuff. Did you guys see Dr. Drew was been kind of making the rounds talking about the homeless problem and I knew he was a part of that. But what like, so what does that entail? So I looked up some statistics. In first off, California's homeless issue problem rose so much that it caused a nationwide when they count the total numbers. Overall, in the nation, homelessness rose just because of California just because of California because dude, we've been seeing that. Yes, if you look at other states, they've actually had they've been handling their homeless problem very, very well. Some states have actually dropped would by like shipping them all over here. No, no, no, like 15 to 20% reductions in homelessness. Meanwhile, California San Jose, by the way, okay, this last four years, four or five years, 40% increase in homeless population in San Jose, housing market, which no, it's not that, you know, it's okay. So that's the thing. Yeah, see, that's the thing Dr. Drew was was on these on the show's talking about. People want to blame the fact that it's expensive to live and that's why there's homeless people. But when you interview mental illness, yes, dude, when you interview the people who actually are working on the issue, interview, working with homeless, wait a second, wait a second, that doesn't make sense because the the rise in mental illness is not increasing at 40%. Now, there's nowhere for them to go. They used to have like hospitals, they used to have places or they would bring them in, give them treatment, they stopped running these programs. There's nowhere for them to go. The the mental illness is rising and it's concurrent with the drug epidemic that is exploding among that population. What do you mean they can't there's no that we used to have programs where they could go places. Yeah, you know, yeah, there used to be state funded, you know, hospitals or treatment programs where let's say you're a homeless person, and you're mentally ill and on drugs. Then the law was you have to get treatment. You're we're going to take you in. We're going to put you in this facility, and you have to get treatment. Well, California legislators are like, that's not nice. That's not fair. We shouldn't force people to take treatment or whatever you mean. But in the meantime, what's ended up happening is you've had this homeless problem explode. And in LA, it's such a problem that they're seeing diseases like typhoid start to flourish because you've got all these people shitting directly in the sewer going straight out to the water, no treatment or anything. Yeah. So and that's what he was saying. He's like, this is a huge problem. It's a mental there's all kinds of stuff as a result of this that are all I mean, it's it very much looks a lot like, like, you know what happened with the black plague. I mean, you get like all this like unsanitized like everybody's living outside like together. And it's like it's a problem 40% increase in San Jose. Yeah. And that's what Dr. Drew said. He says this is not a homeless homes are too expensive. And there's not enough jobs problem. This is not a money problem. This is a mental illness and drug problem. And if we don't treat it as such, we're going to be and he's 100% right, dude. Why is that because I was watching these interviews for people who so what's okay. So you know, this is not the first time I've heard people campaigning on this or talking about this or trying to solve it. What's the answer though? Well, he thinks we should have state funded treatment. And it should be part of a mandatory program or process. And I agree. I think that might be I'm not I'm almost never pro, you know, funded anything. But in this case, I don't see a market. I mean, if it gets really bad, there might be a market solution. But I don't think there isn't one happening now. And it's could cause some problems. And I think, again, this is a mental health health issue that we're not addressing. We think it's Oh, they just need to place it to live or whatever. No, man, this is the most prosperous idea. You know, on the on the flip side, there's a report that came out that showed that they're for the first for first time in a long time in American history, there are more jobs available than people who are out of work. That almost never happens. We actually have more jobs that are open. There's plenty of opportunity. That's the irony of it. It's like, yeah, so definitely to me, it definitely screams like mental health. Like why else would you choose to live in these conditions? Yeah. Yeah. And I was watching these interviews from people who work with like they really work on this problem. And one lady's like, I've been doing this for 10 years. And she says, and maybe one person a year is a person who lost her job and is trying to get back on their feet. And she's like, those people are easy to work with. Wow. They get off the street very easily. He goes, how did we not foresee this when we cut all that then? I know, right? Oh, because it laws based on good intentions and results. Yeah. Here's the unintended result of that unintended consequence type of deal. Wow. Yeah, I know. Wow. That's insane. Hey, you know, Justin, I wanted to hear about your, because we last time we talked, you were going to the black light rock climbing thing, which seems ridiculous. I know. It's actually well lit. So I'm a little worried about that. I know you guys were talking about like, wait a minute, this doesn't sound very safe. Yeah, this is kind of a weird concept. I guess the owners of like Sky Heights that like trampoline kind of a place that they have it all well organized for kids to jump, do their whole thing. Or is Sky High the one where you're like, like skydiving? No, Sky High's the one where you're flying. Okay. Yeah, the jump, I forget what the jump house one. Yeah, I think they might be affiliated with that too. But either way, this was like a brilliant kind of a setup in a warehouse to host parties, super like chill, like so they have different sections of it. And everything's like really well lit with all black lights. So it's like, like all the neon colors and everything pop and all that stuff. But so the one section of it is where they have like, basically, they can climb up on these structures and then they have like a belay thing that they can like drop down. And so only one person needs to manage like a group of like 20 something kids, like they have it all down to like a science where they do like, you know, 15 minutes here, 20 minutes here. And then they go over and they do this dodgeball thing where they're throwing balls at these like targets behind the other side. And so it's like that lights up. And so it's like really fun. They throw it and of course they throw it at each other's face and all that that happens. But and then they have like a section for just like Nerf gun wars, where they have all these things that can hide behind and shoot each other with goggles. And this was your son's birthday? Yeah, my son's birthday party. Did he love it or was? Oh, dude, they're going crazy. It was like such a boy driven like set of activities. I was like, I don't know any girls that would be stuck. I'm sure there's plenty of girls that'd be stuck to do that kind of stuff. It was very rough, crazy, you know, like, like awesome stuff going on. My daughter will love that show. So I have one for you guys. You have to look this up because I actually was meaning to search it. It's San Mateo School Bus Party Bus. So I'm with my I'm with my yeah, this is funny, right? So I'm with my two my two best friends this weekend at the cabin and other best friends, my best friends. And one of my buddies brings up we have the three kids there, right? And they bring this indoor snowballs. Have you guys seen these? No, they're really cool. They look like little snowballs and they have just enough weight to where you can huck them across the room, but they're super soft so they don't hurt, right? Yeah. And you bring and the kids just go with bananas in the house throwing snowballs, you know, fake snowballs all over the place. So I'm asking them, like, oh, my God, this is brilliant. Where did you see this? He goes, oh, well, last weekend we were at this, this, you know, kids, young kids party and she rented a school bus and they and they had this party in a party in a school bus. What the fuck is that? I've never even heard of that before. And he's describing it to me. And I'm like spitball each other. Well, no, he's describing the OK, so the layout of this bus and I'm hoping Doug can pull it up so you guys can see a visual of what I'll explain. And I'm listening to it. I'm like, this is a kid's thing. He's like, well, I don't know that. I mean, they rented it this way. So she rents this school bus and it's designed like a party bus the front of the bus. So it's literally a school bus. But inside of it, it's like a keg of apple juice. Completely custom. So the front, the front, like, you know, six rows is converted into one long bench where like all the adults hang out and they're like serving alcohol drinks for the adults so they can kind of socializing with her. And then the very back of the bus is like a giant bed. And the kids are like having a snowball fight in there and they're wrestling around and they're playing in the back and there's, you know, a stereo system built into it and there's TVs kind of in there driving on the road. No, they they're not. That's what I that's what I asked. Oh, shit. I'm like, what? Wait a second. They're driving in there. No, no, no, no, no. They're like, it's part. She's like, she rents it, parks it in front of her house. And then they and I'm like, you know, you guys just hang out in this bus all day long. But when you look at it, you know what it looks like? It looks like a fucking burning man thing. It totally looks like somebody in the bed in the back. That's what they do in the off season. Yes. Yes. Yes. Why is there a big bed in here? It's in San Mateo, Doug. It's a party. Did you Google party school bus? I did. Oh, really? Nothing's coming up. Really? You can't use black lights in that school bus, can you? But I just thought it was really weird that they they've rented this out. And I'm like, you never cross your guys's mind. This might have been like a like a freaking go. And the and the dude who owns the business, who has like four or five of these buses, super hippie dude. Oh, yeah. And I'm like, this doesn't have to be. Doesn't this scream burning man, get high and then have sex in the back of it? That's what it's like at night. But in the day, like the kids there. But yeah, it's like, you don't have no idea what happened there. He's sitting with his wife getting high. And I was like, how can we turn our party life into our whole life? Like how do we support this? We don't really have to like go, you know, very far. It's a school bus, so we could sell it to kids. I really want like, we can't sell them drugs. We could sell them parties. I want to just have sex in the back of a bus for my life. But how can we make money off that? I have an idea. It involves children. Whoa, wait a minute. That whole party market for kids, though, is brilliant. It's brilliant because of what we've seen in the last decade and a half. And we talk about this on the show all the time of, you know, we're so afraid that kids are gonna get kidnapped and everybody, nobody goes out. It's all organized. Yeah, nobody goes outside and plays anymore. Nobody goes over to each other's house. That's the thing. And with this, it's like the parents can drop off the kids. And so we stayed there because we're hosting the party, but it's like everybody left because there's Costco's right there. Like, I'll just do my shopping and then I'll meet you at three, you know? And it's like everything is like super well managed and it's like they're locked in this big warehouse. They're not going anywhere. Yeah, and when you're a parent, it's like, oh, there's a birthday party, cool. We get three dollars a break or whatever. Here you go, see you later. They're brilliant because they're usually warehouses. So they're usually in places where the rent is cheap. And either it's trampolines or jump houses or something like that. And there's like two employees, you know what I'm saying? Literally, two employees, and there's no food. They don't sell food. You bring your own food, but you pay. No, this one sold food. It's funny because I'm like, okay, so pizza? Yeah, let me guess. Costco, yes, it was Costco pizza because like, why wouldn't you? It's right there, you know? It's like, I ate some and oh my God, dude. I was like, between that and then we had, he shares the same favorite dessert as me, the bazooki. So you guys know what that is, right? It's the humongous fucking cookie. With ice cream all over it? Yeah. So I ate that and like, dude, three in the morning, like clockwork, harbor and then blah, the dragon of throw up. Wait, wait, wait. You ate pizza, bazooki and then you threw up when you woke up. Like later, like way later, like three o'clock, I thought I was like, all good. I'm like medicating and everything. And it just like, dude, I just turned into such a bitch. Do you throw up from having a lot of heartburn? Is that part of it? Yeah, like that is part of it. It just, it gets so uncomfortable. And then it like starts stacking up on me and then just blah. Have you noticed the difference? You just reminded me of a study I read a long time ago. Have you noticed the difference of wearing blue light blocking glasses or turning lights off at night and heart and reductions to heartburn? Heartburn and blue light? I haven't associated that, but I know that it definitely helps me get a good deeper sleep. Okay, because yes, melatonin is they've done studies to show that low melatonin levels can contribute to stomach ulcers and heartburn. So taking melatonin can help with a heartburn, but also just having naturally higher levels or healthy levels of melatonin. So I'd be interested to see if you were interested. I would never make that connection. Yeah, so like, that's interesting. Next time you, when you go home or whatever, put your Felix rays on, wear them, turn off the lights or whatever, and then pay attention in the difference between that and not doing it. Well, I would definitely do that, because I mean, I'm on- But don't have pizza. Yeah, I know, exactly. Or bazooki. Well, that's the thing. Now I'm on the recovery now. You're gonna have to like clean up the dye. Everything has to be dialed in and I've had such bad sleep. Like it just really affects like everything from there. Dude, are you guys having a tough time getting out of the holidays? It's like the holiday, yeah, same. Yeah, I know. Yeah, trying to abandon all that stuff. Too much food and drinking and just- Too much. Shit, not gonna sleep. Well, last week I just started to get better and I had two workouts and then we take off again. We took off for four days up at a cabin. So like, you know, chili and cookies and like just bullshit cabin food, you know what I'm saying? So, no, I feel like a mush right now. I'm being good with nutrition because you guys know I went keto, but it wasn't because I'm trying to lose weight or anything, I'm just trying to get the inflammation down and get the cognitive benefit. Boy, keto really sucks for a pump, doesn't it? Holy shit, man. I'm in the gym yesterday working out and I'm like, my muscles are flaccid. They will not engorge at all no matter how many steps. Wow, what are we talking about right now? I'm getting a pump. I got hot for a minute. Yeah, getting a pump in my seat. Anyway, did you guys see what Instagram's gonna do? With Photoshopped images? What? Oh, yeah. Drop the knowledge, what's happening? So Instagram, this is crazy. This is cool, I think. Total market response. I think they're trying to stay ahead of the eight ball here. But Instagram is gonna start labeling Photoshopped images. What? Yes. How? How do they detect? And what constitutes Photoshopped, right? It's okay, so the app is gonna begin determining the authenticity of an image. Wow. Using a combination of feedback from the community and technology. Then the image is passed on to third party independent fact checkers. And if they determine that the image has been altered, they put a false information warning message that they add to the post. Wow. Yes, yes. Oh, man. Yes, how cool is that? Now, so this is gonna be interesting because you know they have that, what's it called? Like the fitness space is screwed. Oh. You know those fake butts. You know the face tune app, right? Which is like one of the most downloaded apps that they have out there. Is you know, you can do subtle stuff. Like whiten your teeth. You know, or make your eyebrows darker or make your cheeks more rosy. And so I'm curious to like how, like what will it pick up? Like are we talking about people that distort their body and make their waist look smaller and add abs to themselves? Or are we talking about someone who throws a Valencia filter on there and you're gonna get thrown it? Like that's gonna be really interesting to see. What's wrong with the Valencia filter? Yeah, that's my favorite. I think it's a good question. Probably the more that someone photoshopped the more likely it is to get flagged. The more egregious stuff. Yeah, and I also think they're probably gonna target or initially at least until the technology gets amazing. They're probably gonna want to target like health and fitness and diet posts. What don't you think? I would think so. Like posts telling you to buy things to lose weight or to look better. I would assume they're gonna probably really, really nice. Now when are they supposed to roll this out? Did they say when are they supposed to roll this out? No, I didn't read that far but it's definitely happening. Speaking of apps that are downloaded and stuff is they, I read this article, the guy who created Snapchat is saying that he believes that TikTok is going to take over Instagram. Wow, not a way. It was the second most, number one most downloaded app in 2019 was WhatsApp. Number two most downloaded app in 2019 was TikTok. So TikTok is so obnoxious. Well, it's just short videos, right? You guys are also, we're all fucking old, dude. I know. I was trying to remind you guys this, like it's linked to us. I've talked to my kids about it and it's funny, they make fun of people that use it. Oh really? Like a kids generation, yeah. Yeah, they have like a name for people that are like on TikTok all the time and clown on them. So it's, okay, explain it because I know a little bit. It's like Vine meets Snapchat meets Instagram. It's like a combination. Can you do just a post? Just a picture? I don't fucking know. Or is it online? No, I do. Andrew says no. I was trying to mess with it. Like you have to like add like a short video. It's like kind of like Vine. Isn't it like Vine? Is it more like Vine? Would you say that? Yeah. It has to be organized in a really short thing and like everybody like lip syncs on it. It's like I'm over it. Well, yeah, whatever. It adds it. So you have the visual side like Instagram but then it adds in the entertainment side. So it's more entertaining than probably going. You know what I feel like? I feel like it's, they'll come out with a new social media app and then as that audience gets older then a new one will come out. Right, totally. Cause Facebook was the one. Now Facebook is very established. All your dinosaurs are left there. But great place to advertise. Like advertising on Facebook is superior to- And why is that? Cause it's older, right? It's older. Yeah. Instagram will be next. It's just riddled with everybody arguing about political shit. It's true. It's true. It's not coming to Thanksgiving. Oh dude. I have friends and family members that are just so bad at that. And then one of them yesterday posted this post and was like, why can't we all just get along? And I don't know why everybody, I'm like, you're fucking number one for that shit. What are you talking about? Come on, let's get along. You start shitting 99% of the time. All of a sudden you wanna be- Throwing it out there first. Cool with everybody? Anyway. You guys see what Amazon is doing with the scan your hand? Scan your hand. So there- Is that the sign of the beast or whatever? No, no, no. Oh my God, it's happening. So I think this is actually brilliant and really cool. 666. So you'll download and your credit card will be attached to your hand. Your fingerprint in your hand. Okay? This literally isn't just literally part of the- It is, this is happening. So you'll just, so when you go- Now you're a number. I mean, they're trying to make it as, I mean, obviously your phone was like the most recent where you could just, you know, Apple Pay or whatever, scan it. But that requires you go to an app and open it. Yeah, we knew we were gonna get here. Where now it's gonna be connected to your hand and you'll be able to just swipe over one of those infrared and it'll scan your hand and then you pay on your way out. What a trip, dude. That's gonna be- That's brilliant though. That's crazy. Dude, wasn't there a warning? I mean, isn't that like a big thing with Christians? Like that was a warning that they'll all be marked with the thing and if you don't have the mark then you're not in the- Oh, I never heard that. How did you not know this? I don't think it's just a thing with Christians. Am I making this shit up? No, this is all in the left behind series. Dude, you didn't read all those books? No, no. Yeah, yeah, yeah. It was hilarious, because they did the whole like, yeah, when everybody like ascends and the ones that are left and all that kind of stuff. We'll have digital hands. We'll have digital hands. Evolution stuff. Yeah, it's real crazy. It's real out there. It's only for the hard course. Yeah, I never heard that one. So crazy, I read another crazy article. So you guys know what the average, you know what your normal body temperature is when you take your temperature? 98.5. Was it 95 or 7? 98.6. Oh, 6. So 98.6. We're both wrong. We've been established as this is the average body temperature. So if you don't have this- That was my radio station I listened to, my bad. You're supposed to be here This means you don't have a fever or whatever. And this was established a long time ago where they took 20,000 people's temperature. And I don't remember how long ago, but it was a while ago. Well, researchers at Stanford University are reporting that the average temperature for humans, or at least for modern Americans has dropped. It's no longer 98.6. We have global warming, but we have body cooling. We're cooling now. 97.9 now is the average. That's a big difference, dude. That's a significant difference. Maybe it's our body adapting to the warmer climate. No, I don't think it's that, dude. We're cooling down. Such a climate. No, you know what they think it might be? This is speculating now. But so first off, they've already observed this. So they are saying for sure, average body temperature among Americans has dropped. It's no longer 98.6. They think it's 97.9 or whatever. But here's the spec- All those cold hearts out there. Here's the speculation. Stupid. People are less active. Terrible dad jokes. You guys are fucking cold hearts. All right, hold on. Let me finish it. Okay, sorry. Cold-hearted snake. Oh my God. He's on a roll. Look into her eyes. They think it's because our metabolisms are slower. We're burning less hot because we have less muscle and we're less active. I can see that. Yes. So now we're measuring people's temperatures and they're lower. Now if that's true though, then you should be able to tease out like, let's measure a bunch of super lean fit people and then let's measure a bunch of really overweight people and see if there's a difference in temperature. But they're so much sweatier. That's what they- What sweatier? Maybe they're running cold but they're all sweaty everywhere. Yeah, no. That's a good point, Justin. How interesting is that though, right? It is interesting. It's more interesting to me of why though. You know, like it, you don't like, you don't like my global warming theory. Your global warming theory? I don't know, I think I like that more than your fat people theory because I feel like Justin's right. Like really fat people are sweaty all the time, bro. They're always need that AC blasting. Yeah, I feel like they run hot, man. No, I don't think that's what it is. But if you're right, then we should be able to tease that out, right? We should be able to have, you know, a thousand or 10,000, you know, really fit people and then really overweight people and then see if we run different. Well, that's what they were saying. They were saying that fit people with more muscle tend to have higher internal body temperatures. Wow. And that's actually the truth. Let's be honest, okay. When you build muscle, what's one of the first things that your clients would report to you as they were building muscle, especially females. Female clients especially would report to me that when they would lift weights and build muscle with me that they noticed that they're not as cold at night, that they feel a little bit warmer. And of course, men tend to feel warmer than women, probably because we have more muscle mass and we're hairier. There's some weird things going on with men lately. Why? Because, okay, so there's this new trend happening in Silicon Valley and this is like amongst your executive kind of people or people that are like holding a position where they're trying to maintain a certain youthfulness. And so the new trend is like, if you're over 35, you're getting plastic surgery and you're getting Botox, men in order to not look a certain age, like you look more energetic, vibrant, whatever terms you wanna throw out there. But this is like the new thing. It's like it's made its way up into that realm where they care so much about like having to look youthful. Oh, you know, that's such a side effect of us placing all the value on youth and showing no value on age and wisdom. It's crazy to me. You know, in other cultures, old cultures, wisdom and age is valued. So that's insane. What are they doing? After 35? Yeah. You're still a baby. I know. It's weird. It's almost like, what exactly was it saying? Like there's an increase by a certain number. Yeah, a massive increase in that in amongst our crazy bubble we have here for all these guys that are like out there in front of the public. They wanna present themselves. And like, I think it has a lot to it, the biohacking kind of community kind of started this whole trying to live forever thing. And so everybody's so conscious of trying to like. I feel like that's who would do it first. I mean, you're already, if you're sticking weird things up your ass and your ears up your nose, like why not jab a needle in your forehead to look a little bit younger too? It's like, I feel like they're injecting and doing all kinds of random shit. Why not go that route also? I don't know anybody though that would do that. I don't have any friends. Do you guys have anybody that you guys know that would do? No, my friend, well my client was the one that kind of pointed me in this direction and showed me all these examples. I was like, what? Like, I didn't like, that just sounds like such a Hollywood thing. You know, I didn't realize that was happening. Just like professionals around here trying to like, you know, promote their business. People generally tend to be quiet about it when they get stuff done to themselves. But men I would imagine especially. Yeah, I'm sure they didn't want it public. Yeah, you know what I'm saying? I don't see a lot of guys going up to their buddies like, dude, you know what I did on the weekend? Well, because too, I mean, it is true. Like there's ageism in terms of like, when they're hiring and like you lose a job, it's like really hard for, you know, for these guys around here to get a job again. Like if you're over like 40 or something, there's some statistic about that. So let me ask you guys this. So all of us are, I didn't know that, that's interesting. Well, you know what, tech is such a young, you know, dynamic field that maybe that could be true. Well, and you think of like LinkedIn and Instagram and like we're moving in this world where people use that as like applications now. And so, and it's a very visual, those are both very visual platforms. Well, let me ask you guys this. So we're all either 40 or getting close to 40. What? Easy guys. Would you guys, would you guys? I'm 40 in a few days. Yeah, happy birthday. Yikes. Do you guys want your faces to look like you did when you were 28? Or do you like your face now better? Be honest. I like my face. I'm seasoned. Yeah. Yeah. Way better, right? I don't know about way better. I was pretty handsome in my mid-20s. Yeah. I'm not saying you weren't handsome, but I'm fixed my grill. Yeah, I'm okay. But I'm saying, would you want to trade your face? I was too funky there for a minute. But I'm saying, would you want to trade your face? Would you want the 28 year old Adam face or the? I mean, not enough to where I'd go do surgery because I'm not one of those guys, but I can appreciate how youthful I like to talk. Who's the most likely to get Botox, Adam? I mean, I'm sure out of the three of us, of course, I'm most of the most likely to match his clothes to work today. You know what I'm saying? Like that's funky. I guess I win that fucking award, but I win the I care award. I win exactly, I win the I care award, but I would most certainly, I would never ever do plastic surgery or even shoot Botox. I wouldn't do that. I know I wouldn't do that. Good fat storage on your face though. But I can't, I would admit that, you know, there's definitely a difference, man. I look back, I mean, shit, you and I were just a picture of you and I when we first met just like five, six years ago. And you know, I look, I look better. You know what I'm saying? A lot more gray. A little bit of wrinkles coming in now. Bald, you know what I'm saying? Accelerates. Yeah, dude, I just, all that really matters is my girl's fault. You know what I'm saying? She thinks I look more handsome, which I, yeah. So as long as she, as long as she thinks. Or they say that. Yeah, that's what they say. And then they have a really good point down. It starts, it accelerates though. It's like looking back five years now, looks like I'm looking at a new person, you know? Say, holy cow, that was just five years ago. Yeah. You know? Justin, are you excited for turning 40 or what? I am actually, yeah. Like it's kind of strange, but because I was, I mean, I've been kind of talking to my dad about it, even like I was over there, like celebrating my son's birthday and stuff. And like, I remember vividly his, like the time he turned 40. And it was, it's pretty funny. We're laughing about it because like my mom, like specifically did what he did not want. Like my dad did not want a surprise party at all. Wanted to be low-key, all this kind of stuff, right? My mom goes over the top. She invites like everybody and their mother. Like we're all waiting for my dad to show up like behind furniture and all this stuff at my neighbor's house. And like, he's just, okay. Like coming in to see what was wrong with, you know, whatever, like at my neighbor's house, like he was going to go fix something. Comes in, we bombard him. Yeah, surprise. And then he just, he's just like shakes. He about face, like took off. You know, literally left and left us all there. Just like confused. Ah, that's epic. Yeah. He was so dumb. I was like, oh my God. And he's like, I had to like, you know, grovel for like three months just to like, you know, be on good graces again with your mom after that. And I was like, I was like, women are crazy. He's like, I know. Yeah. I'm like, I'm like, I'm salty like that. I would do some shit like that too. After I told somebody, no, I do not want a surprise part. I hate, I hate surprises. I like to give surprises. I don't like it. I don't like surprises. You don't like them? No, because you know why people are staring at you for your reaction. And I can't. And you always have the wrong. I have the wrong reaction always. Don't get me a fucking gift. Don't surprise me. Don't do any of that because I will fucking ruin your day. It's like I get it now, but back then I was like, how, like, how dare, we're all here, dad, like, what the, but now like I get it. Yeah. You know what I mean? Like I'm like, I wouldn't want, like, all that. Are you, how do you guys feel about that? Are you, are you an anti-surprise guy too? I mean, I, yeah, I'd prefer not. I'd prefer to kind of know like what I'm getting. But you know what? If it happened, I'm not going to, I probably wouldn't pull that move. Like I would have been like, all right, you got me. Let's, because everybody calm down. Yeah. What about you? I feel like you like surprises. I don't necessarily, I don't like them. I don't hate them. You know what I don't like about surprises is that I don't like not knowing. So then I think to myself like, you knew about this? And I didn't, you know? You held this for me? Fuck, you know, no, but I don't, I don't mind, but I'm not like super pro. You know, parties are not really for you. That's the thing. Like I was having this conversation with Jessica a while ago. It's like wedding, same thing. Yeah. And I'm like, you know, having, having a birthday party for your kid with lots of people and all that kind of stuff. It's not necessarily for the kid. It's for everybody else to celebrate. So it's like, you know, your surprise party, part of it's, yeah, it's your celebration, but really it's everybody else celebrating their appreciation for you. You know what I mean? So you don't want to be a dick. It just made for a really awkward time. It's funny because I thought he was so old. Yeah. When he turned 40. Yeah, now that's me and it just, I was just, it's hard for me to conjure that. Well, what's the, what's the average lifespan now? 70, is it 74? Yeah, I swear, it keeps moving out. So we got, we're, we're more than halfway there. I'm going for 120, dude. Think about that. We're more than halfway. Don't you feel like we're hitting a hundred? I feel like I'm doing a hundred. Yeah. You're gonna live to a hundred? Yeah, yeah. It wasn't until just recently, do I like, No, I'm gonna crank up the speed. Feel the age thing. Like people used to say, I'm like, I remember being in my mid, lower 30s going like, I still feel 20, you know? I don't, I can't say that anymore. Yeah. Yeah. I can't say it anymore. Like it's, Although I had a moment where I started hearing a ring in my ear and I was like, I'm like, is this always going to be like this? I was freaking out. I was like, I'm almost turning 40. This might stay. Bro, you threw up after eating pizza. You threw up after eating pizza, dude. What's happening to me? I'm stiff as fuck. So you really think we're gonna live to a hundred? I will make, I think no. I don't know. Really? I didn't go that hard in the paint, man. No, bullshit, bro. If you look at- Bro, it's all gonna come back to haunt us. Okay, right now. Yeah, if we lived, I mean, right now we're all super great and healthy and stuff like that. I did like a decade of body slamming. Exactly. Think about your teens and 20s especially, bro. 20s? Oh, bro. I went kind of hard. I didn't go like Mick Jagger hard though. Bro, we were drinking fucking offenders drinks. You're still going hard, dude. I mean, those guys. Right. I think that might be the fountain. You've made, we need to go back. They didn't know something we don't, dude. No, it doesn't make you live longer. It just weeds out everybody else. Whoever's left is gonna live a little longer. If they're around you, they're just gonna perish. Then you just drain them like a vampire. Mick Jagger would live to 200 if it wasn't for all that crazy shit. Look at him, 76, bro, just kicking ass. Yeah, dude. Or what about Jane Fonda, 82? Dude, she looks. Looking hot? Bro, I can't even believe it. I was watching that show again last night and I'm looking at her and I'm like, this woman moves. I've trained so many men and women in their 70s and 80s and I know how they move. She moves when you watch her walk and stuff on that show and bend over and pick it up. Doug still got posters of her in his room. You see? I'm Jane Fonda. Yeah. Like your little Unitard. Yeah. Doug be spanking it to Jane Fonda still. Right, right. Those long socks that go all the way up. Got my original leg warmers. Yeah, yeah, yeah. She's a little old. It's a good look. Doug, who were your celebrity crushes back then? Back in the day, it was Farrah Fawcett. Oh, yeah. Remember her? That was the hairdo everybody. Did you have the Nipple poster? Oh, the famous one? All the boys had that one for sure. Yeah. That was a big one. Who else is, who was big back then? Show me the poster. Charlie's Angels. Let me see the Farrah Fawcett. Oh, you know the old poster? No, I know. I want to see it. Once you show it to me, maybe I will. Oh yeah, you'll recognize it. She's got the ret, she's got like the little ting top and you can see the Nipple poking through. Wow, boy, you know the detail of that. Jesus. It's a famous one. Yeah. Somebody's been masturbating the old black and white photos. You've never seen that photo right there this second? Oh, yeah, yeah. All right, then. Okay, okay. Oh, you've had a couple of jokes. Yeah, that's hot still today. Yeah, it is. Wow. Jesus. I'm not that old. Yeah, everything her body temperature was right there. What year is that right there? What year is that right there? It's got to be 70 something, right? Probably 75 or something. No, no way. Mid-70s? Mid-70s, I think. Maybe you're right. Let me double check. Look at her with the Nike Cortezes, too. Look at her, she's got style, dude. Well, she was the jam back in the day, dude. 76. 76. That's when that photo's taken? On point, dude. And how did she get famous? Was she first in movies? Charlie's Angels. Oh, the original. Yeah. Oh, and that was... Who's... I like Three's Company. That was the one that did the... Oh, is that the... The master commercial, right? Summer, us. Suzanne Summers. Suzanne Summers. Suzanne Summers. I was like, when I was forced to watch Jazzercise, you know, I had to go to the classes with my mom, and then I'm sitting there watching and funny things happened. That's when you discovered your puberty. And I'm like, whoa. Yeah, what's her name? Suzanne Summers, you know, she was an actress. She did Three's Company. Made way more money selling fitness equipment. I mean, in quotations, I'll say fitness equipment quotes, because it was the thigh master piece of crap. But she's made millions and millions of dollars off that. Still though, it's still sold. It's sold as like a gimmick today. It is. Where's our piece of plastic we need to push? I mean, I need to figure this out. Who else was it back then that was considered a... Wasn't there another girl, dark hair? Can't think it was a Rachel something? Am I tripping? Well, are you going 70s still? Because 80s was like Cindy Crawford. That was like the far... No, Cindy Crawford was 90s. Even 90s? Yeah, Cindy Crawford was early 90s. Bo Derek? Bo Derek, that's one of the 70s. It's like you got to think it like Dallas and all those like soap operas, right? Yeah. Who's that blonde girl from the 80s that was like the hottest girl that every guy wanted to date? Pamela Anson. No, she's 90s also. Yeah, that's 90s plus. God, what is her name? From the 80s. Oh, from 80s. Yeah, and there's that one dude that dated all the hot like actresses and he was on that one show where he was like the babysitter. Okay, forget you. Oh my God. I guarantee listeners are freaking out right now. Screamin'. Who's the boss? No, no, do not. Oh, damn it. Doug should be the one she'd help you out. Oh, I got all 90s references. Yeah, yeah, yeah. I'm not, I mean... Good for the 80s. I didn't come here to lady something, so I couldn't help you with the 70s. Oh, Charles in charge, what's his name? Oh, him? Yeah, what's his name? Charles in charge. Anyway, he dated the girl, I'm going like this is like three levels now. He dated the girl, Scott Bale. He dated... I thought Charles way older than he's a professor. I think so too. On the inside. Oh, I see. For a sister like your 80s, 70s. I know, bro, suspect right here, dude. Wait a minute. Try and wrap us all together like we're close to the same age. We're all about 40 or so. Yeah. Lies, dude. No. Anyway, I'll read the indices. I know I'll remember it when we're done. I can't, we're really close. You know this, right? I can't wait to like audiences like new and we could put all four of our pictures and we can try and let somebody try and guess. Are you thinking of Heather Locklear? Heather Locklear. Yeah. Oh, there it is. She was the one from the 80s. Yeah, she's money. Thank you very much. Okay, I'm done. Good job. All right, we're done. Doug had to go deep into this bank bank for that one. Heather Locklear. Yeah. That one was way into the mattress. He was like, hold on, let me... Okay, yeah, that's right. Back of my day. We had to use our imagination. My mom threw that away one time. I was mad. Oh, shit. First question from Big Country 92. When training for strength gains versus muscle gains, what's the difference? And how can you focus on one more than the other? Okay, so you can focus on one more than the other, but I want to say this. They are so closely connected that training exclusively for one is not going to... Both belong in each program. They do. If your goal is strength gains, right, you shouldn't... Muscle size is connected to how strong... 100%. And how strong you are or training for strength builds muscle. They're very, very closely connected. Here's the big difference. The big difference besides rep ranges and all that stuff, because we can get into that as well, the biggest difference in my opinion is if you're training purely for strength, you're probably gonna focus on the skill of strength more than anything else. In other words, I want to be as strong as possible. Let's be specific. I want to be as strong as possible in the squat. That means I'm going to practice the skill of squatting. Right, because then you can sharpen up the technique. There's a lot of things that you can do to revisit, to allow you to lift more weight, because that's the only real goal, like you want to be able to move the weight more effectively. And of course that requires more strength, which then you end up building muscle, but the actual focus of it, you can direct more. Because it's technique, it's also the skill of how the muscles fire perfectly for that particular lift. That's a lot of strength. Like you look at power lifters and they practice their lifts constantly and just master the skill of strength. I would say too that it's, when one is more of a goal than the other. So if it's more strength, then you're just spending more time in that type of a phase versus like a hypertrophy type training. And when you're more focused on building muscle and the look of your physique, you're spending a little more time in hypertrophy than you are strength. Like so, you know, when I look at like bodybuilders, for example, if there's a mistake that some of even the pros tend to make is they're so heavily focused on hypertrophy, they don't ever cycle in like a strength. But the good ones do, the ones that really know what they're doing, train a lot of hypertrophy, but they intermittently have strength cycles that they go in with. Those are some of your best bodybuilders know to do that where they have a cycle of, you know, four to six weeks that they run and they're training in the low rep range, three to five repetitions because they know the importance. But then they cycle back out and then they're staying more towards that eight to 12 rep range for a majority or the bulk of their programming. And then the reverse is true for strength training athlete. And that strength training athlete who's more heavily focused on strength, they're gonna spend a majority of their programming in that probably three to five rep range. And then occasionally they're gonna move, they're gonna move into the hypertrophy. Here's some of the similarities between training for strength and training for muscle. And again, remember they're very, very closely connected. Some of the similarities include a lot of the exercises. The best strength exercises like squats and deadlifts and rows and presses are also some of the best muscle gain exercises. Oh, this is where there's debate. They're also training, they're also using relatively heavy weight. That's very common. Although strength athletes like to train the lower rep ranges, they both still train with resistance and the rep ranges aren't super, super different. But now let's talk about the differences. Let's get back to exercises. Trying to gain muscle, you tend to utilize it more exercises. That's really the big difference, I would say. If you're looking at someone just wanting strength and someone wanna build muscle, they're both gonna squat but the guy wanted it or girl wanted to build muscle is gonna do other exercises on top of it. They're looking for more variety, more volume, different angles. Yeah, if you're a strength athlete, right? So you're a power lifter, an Olympic lifter, no one gives a shit how much you reverse fly. You know what I'm saying? But if you're a bodybuilder, that matters, right? If you care about building and sculpting a physique and building a well-balanced muscle like the Delt, then you're gonna be focused on reverse fly. So to me, that's really, although there is this debate about people that are training for muscle that the best exercises aren't technically squatting and deadlifting. This is an area where I think that we disagree with some of the people that think that, you know, deadlifting, I mean- I'm like a bent over row versus like a deadlift. Well, I just got tagged, I got tagged. I know you got tagged too. I did. You got tagged on it, right? The guy who's talking, there's a handful of these guys. The deadlift is not a back exercise. It's working the hips and the glutes and the hamstrings and it's a, okay, a little rant here. This is my beef with academia. You guys do a shit job of communicating. You really do. You do a shitty job of it. Because yes, that's technically true. Technically, the prime movers of a deadlift are not the lats or the rhomboids, excuse me, or the traps. It's the glutes and the hamstrings and, you know, so mainly lower body muscles. That's true. But if you've been training people for a long time, like I have or anybody else who's trained people for a long time, you have them deadlift. You notice a profound effect on the musculature of the back, which is why I consider a deadlift to be a phenomenal back exercise. So although they're technically true, all they do is confuse a bunch of people and now you have a bunch of people saying, I'm not gonna deadlift because I'm already doing leg exercises and I wanna do. Well, you're also just assuming that the concentric or eccentric portion of an exercise is the only and most important part of an exercise. We talk about the benefits of isolation and, you know, what is like one of the most heavy loaded isolation exercises? You mean isometric? Isometric, excuse me. Isometric exercise that you could possibly do. Yeah, deadlift. That's the one. Yeah, I mean, where else can you, where else are you gonna do something that's isometric that's 400 pounds, you know? And your back is what is holding that in that place. You're a fool if you think that does. You're just not gonna get that kind of demand with any of the exercises. You're a fool if you think that's not going to stimulate a ton of back growth and development from doing that. Yeah, and it does. We know this just through experience. So here's another difference. Strength athletes might do more sets of fewer exercises, whereas people focusing on building muscle might do less sets of more exercises. So here's an example. A strength workout might be, you know, five sets of bench press, whereas a muscle building workout might be three sets of bench press, two sets of flies on an incline and one set of cable fly or something like that. Right, right. Just more variety, different angles. Rep ranges tend to be different. Building muscle, people who wanna build muscle, I think, you know, they tend to spend more time in that eight to 12 or 15 rep range. People wanting to build just strength will spend more time in the lower rep ranges. And the truth is, unless you are a bodybuilder or a powerlifter or Olympic lifter, this really belongs in everybody's routine. Totally, there's value for everybody. No matter what, even if you're like somebody who's like, ah, I care more about strength than I do muscle, it doesn't matter. This, both these phases of programming belongs in your routine for max benefits. Totally, yeah. The only people that I would say that should spend more time in one or the other is somebody who's very sport specific, whether it be bodybuilding or someone who's just a strength training athlete. If someone who is going to a powerlifting meet where they're only going to bench, deadlift, or squat, yeah, okay, reverse flies don't belong that much into your per. I mean, if you're thinking too of just being corrective with it, right? So being able to address things like that that are deficiencies where I do need that support and I need to develop those muscles to be able to hold my shoulder in place and to be able to track properly and not create impingements and things in the future because I'm just constantly just loading from one direction. And so I'm building these muscles substantially, but now you need to reinforce that and reinforce the joints. And so going back into hypertrophy style phase helps to kind of address a lot of these issues. And again, like with Adam saying, most people should train for both. I've had athletes who I've trained who competed in weight category type sports like Jiu-Jitsu, Judo, wrestling, or boxing. And they'll say to me, I wanna get a lot stronger but I don't wanna gain any muscle because I have to stay in my weight class. Now I still train them in ways to make them stronger and build muscle. It was just a function of our diet that prevented them from gaining lots of weight. Now why is that important? Because I still want the loudest muscle building signal so that you're lean and you have muscle so that we can preserve muscle through this process of getting you to meet your weight requirements. So for most people, the vast majority of you listening, you should train for strength classical strength training phases, low reps, lots of sets of fewer exercises and the types of exercises that are the best for strength. And you should also spend some time in that bodybuilding kind of style of training. You bring up actually another good point, like the CNS adaptation portion of this is a little bit different, right? So if you're training for strength, we're training where you are trying to generate the most output from your CNS versus training for muscle, it's like more of a connection, right? And that's the skill component. That really is the skill component. Like the more times you squat perfectly, the better your central nervous system gets at giving you the most ideal squat for maximum leverage, maximum strength. And that's what you're doing when you're going up and you're doing five or six sets of three reps of a squat and resting two minutes or whatever in between sets and just push it, it's what you're doing. You're training the skill of squatting under heavy loads and you're going to get, you're right Adam, that kind of adaptation versus I'm going to go do more reps. After three sets, I'm done with my squats. Now I'm doing leg press and lunges and leg curls and those other exercises. Getting a pump, that's more of that muscle. But they both, they both contribute, you know? And being mindful of your calorie intake. They'll definitely make a difference. Next question is from Jay M. Key. I recently found out that my testosterone levels are incredibly low. I am meeting with an endocrinologist soon, but in the meantime, what are some natural ways to help me get my testosterone levels back to normal? Maybe the most popular question that I get in my DMs. Yeah. How to raise testosterone? Yeah, and probably just because- It's worth addressing constantly. I mean, it keeps coming up. This is becoming epidemic. Yeah, it is. It's ironic. It wasn't until, it wasn't until I shared on the show did I realize how many other people have suffered with, I mean, it's, and what I'm more blown away by is the age category. Like, of course, you know, being a trainer for as long as we've been, I'm used to, you know, men in their, you know, mid to late 50s, you know, talking to me about this and us trying to address diet and sleep and stress and things like that to help, you know, increase these natural levels. But where I'm blown away by how many 20-year-olds and early 30s that I'm getting messages from about this. And it's crazy that we don't, you don't hear more conversations around this. Like it's, and I feel like it's one of those things that like 10 years down the road, we're gonna hear a lot. It's an epidemic. Testosterone levels have been declining for decades. It's getting to get a little scary now. Sperm counts are also dropping and have been dropping for a long time to the point where we may be dealing with a massive fertility problem from the men's side in the next 20 or 30 years because of these, we still haven't reached the levels where lots of men are considered infertile. But the drop in like sperm count is significant. Well, big pharma is paying attention. I've seen nothing but like products coming out to try and address this and like from younger age demographics and like making it easier and more discreet, you know, so you're, you know, you're taking these pills and things to address, you know. Blue chew and Viagra and all these things. The problem is, what I'm more concerned with isn't the low testosterone, because the way they're gonna- It's a little sperm count? Yeah. Because the way they're gonna fix that is they'll give people testosterone. That does handle the symptoms, sure. But low sperm count because then you're gonna have to do, everyone's gonna have to do IVF or whatever if sperm counts get dropped. But to Justin's point, I agree that part of the thing that's kind of scary too is that we're just, we're not addressing the root cause. We're just like, oh, my sex drive is down. That's what people, so let's just take this pill instead of like digging deeper into why and do you have, you know, low testosterone. What does the environment look like? And I think a lot, I mean, I think there's, I think there's a lot of factors that are at play, but probably the most is just the amount of stress that the average human is dealing with today. And when we think stress all the time, people just think like, oh, I'm not very stressed out. I don't have a stressful job, or school's not that stressful for me, but we forget that like everything is a stressor, right? Like all the, and if you're constantly- Constant lack of sleep? Yes, exactly. So if you're- Lack of sun exposure? You're not sleeping good, exactly. You're not getting enough sun. You're staring at a computer screen until midnight at night. Like all these things I think are compounding. And I think that you're starting to see this in young people because of that. Yeah, well testosterone is an interesting hormone because it's a pretty reactionary hormone. Like a man's testosterone levels will rise if he wins an athletic event. It'll drop if he loses an athletic event. If he watches an athletic event and his team loses, they'll notice a drop in testosterone. If he walks into a room with an attractive woman, if he gives a speech, if he, you know, there's lots of things affect testosterone. So one of the ways you can raise your testosterone is to live in a way that would reflect higher testosterone. What does that look like? Lift heavy weights, that's number one. Inactivity is probably one of the largest contributors to lowering testosterone levels in men. We just aren't generally as strong as we used to be because for a long time our jobs included lots of physical manual labor. So you didn't need to go to the gym. You were lifting heavy shit, moving heavy shit and breaking things for work. And men were just physical. We're not physical anymore. That's number one. Definitely. That's like super number one. For someone who's gone through this, and I mean, I was taking all the natural supplements. I was infrared. I was paying attention to sleep. I mean, I've done everything under the sun of, and they all contributed and all helped out a little bit but not a single thing did I feel the difference as much as I felt when I strength trained. And that's hard. What's really tough, and I understand when you are a man in this position, when you have low testosterone, it's very hard to get the gumption to wanna go to the gym and go lift heavy ass weight. Yeah, it's humbling. But I remember when I did that, I would and I would feel the surge over the next 24 to 48 hours. It wasn't just like you talk about excitement from a game, right? That's like a fleeting feel or levels, right? You get a spike initially because it happens and then it probably levels and then drops back down again and it probably relatively quick amount of time. When I would do a heavy squat or deadlift session when I was going through the really, really low levels, I would notice an elevation right after lifting and then I would notice it for like the next 24 to 48 hours consistently before I started to feel it kinda come back down again. And there was nothing else that I did that I could really feel. There's things that I was doing that I was like, oh yeah, maybe because I was getting better sleep and the infrared and I was doing all these things like okay, and then the herbs that you had me taking, like all those things were like, okay, this is making me feel a little bit better, but nothing compares to the strength. No, it's number one. I mean, they do these tests where they'll have men, they'll do these grip tests on men. And the average, I think 20 year old male today has got the hand strength of the average 60 year old in 1980 or something like that. We have gotten really soft and really weak and it's because we just don't do anything physical. I see it with my kids, I see it with my son and his friends and all the kids that they go to his school or whatever, I mean, mostly what they do involves being inactive. So that right there will cause a drop in testosterone. That's proven by the way. So number one, lift weights, but here's a little caveat to that, do it the right way. So if you're entering into a resistance training program with low testosterone, don't go balls out with your workout. You need to lift maybe two days a week, maybe three days a week full body, one exercise per body part, heavy, don't go to failure, long rest in between sets. That's the way you should be lifting weights right now. So that's number one. Number two, we talked about stress. It's not necessarily that we have too much stress, it's that we have the wrong kind, the wrong mix of stress. So our body's getting a lot of this kind of load, a moderate level of constant stress, but we're not getting the weight training type of stress, we're not getting the safety types of stress, which actually raises testosterone in men. So if you put a bunch of men in an environment where it's a little dangerous, we need to protect our families or whatever, men's testosterone levels actually start to react and start to climb, there's some evidence to show that. So the stresses are a little bit different. So one thing you can do is get better sleep. Better sleep or good sleep, it really helps your body deal with the wrong mix, I would say of stress. And right now we have a combination of no activity, definitely no lifting weights and shitty sleep. Shitty sleep because we're distracted up until the second we go to bed. And then we wake up and we take caffeine and all that stuff to keep us up. So those are two things. You're watching better shows like Air Wolf and AT&T. Stupid. I also noticed a big difference too, just where your body fat percentage is. When I, just right away, as soon as I get down to like that 12 or lower body fat percentage, I can feel a difference instantly. So I know studies show that anything over 15%, you'll see for men, you see a decrease. Yeah, high body fat can cause low testosterone and too low body fat can also cause. Right, you wanna be in that kind of sweet spot. You wanna be lean, but you don't wanna be shredded for testosterone. And then the third thing is diet. Now what kind of diet raises testosterone? Well, number one, you have to have adequate nutrients. Nutrients like zinc and vitamin D have been shown to be important for testosterone production. But you don't wanna be too low on anything. So what I mean by that is you don't wanna do a no carb diet or a low fat diet. Both of those may actually lower. Good balance. Testosterone, you wanna kind of have them all, right? You have some good complex carbohydrates. You wanna have a high protein that's important for muscle building and the testosterone too. Fat, don't shy away from fat too much. Of course, you don't wanna overeat, but fat is very important in hormone production. So that's something you don't wanna, I like dietary cholesterol. That's great for testosterone for some men. If you're one of the men that doesn't respond negatively to it, I would say doing that. And then as far as herbs and supplements, these, by the way, will help you a little bit, but they're not gonna compare to what we just talked about with diet, sleep and exercise. Oh, and sunlight, that's the other one. But here's some supplements you can try. You can try tribulus, might raise testosterone with men who have low testosterone. Toncataly. Yeah, toncataly. Ashwagandha has been shown to raise testosterone in men with lower testosterone. But the results are not necessarily like, oh, I'm just gonna take Ashwagandha forever. My testosterone is normal. You might notice a spike, but then after six months or so. I noticed it like I get a little bit of a bump and then it would kind of like stop. Your body starts with that. Yeah, horny goatweed, is that just me? Horny goatweed is another one. Along the lines of nutrition too, avoid alcohol. Oh, yeah. Avoid alcohol. And oh, marijuana, too much cannabis can have an estrogenic effect on the body for sure. I mean, and just alcohol, because of what it does to your sleep too. You know, I mean, I think the sleep on alcohol is horrific and when sleep is one of the major, major things that can help increase it by getting good rest every single night. And if you're a young guy who has, you know, got school or work all week long and then you cut loose on those. So you got stress from low levels of stress all week long from work or school and then you cut loose Friday, Saturday night, drinking like crazy, fucks your sleep up again. Like, yeah, you're just stuck in this rut. So all those things I think are most important. But I agree, Sal, like of all the things that are out there supplement wise and I think one thing's the sleep and the strength training are heavy and then getting a good balanced diet, making sure you're feeding the body well. Nothing made a bigger difference than that. You mentioned alcohol. If you're drinking and your liver isn't just its optimal health, it will have trouble eliminating or removing certain circulating hormones. So you can notice estrogens issues with a fatty liver or a liver that's not super healthy. So alcohol, I would say, stay away from completely if you have low testosterone. Next question is from Zebo 57. Do tight muscles and or a lack of mobility impede gains? Totally. I can. I tell you what, there's two ways. Here's the first one, it's easy. This is an easy way to understand. If your lack of mobility or your tightness is preventing you from doing the best exercises, for sure. That's gonna prevent gains. Or even full range of motion. That's the other one, that's the other one right there. Yeah, if you're not able to go, I mean, again, this is personal story for me, but like my legs, when I got to a place where I could squat all the way down, I don't have to do nowhere near the load to get the size on my legs because I'm taking the legs through its fullest range of motion now in comparison to where it was just three years ago. So yeah, and which is, it's kind of, to me, when you think about it, it's pretty obvious, right? You know, would using half the muscle give you the most gain amount of gains or using all of your muscle like the forward, which I know, and if somebody hears that and goes like, you use all of your muscle even when you go, sure, right? So I know there's some fucking idiot out there right now that just heard that and was just like, well, you use all your muscle no matter what. No, wait, wait. I remember working with one of the models for like doing our maths programs and stuff and like not being able to get, you know, their elbow in a certain position and then get it to lock out completely, like, you know, and not fully developing their triceps. Like the triceps were substantially, you know, smaller in comparison than the biceps. And it's just like one of those frustration things for them, whereas like, if they just worked on the mobility of it and regained that, you know, strength and range of motion, like that would have unlocked all new like levels for them. Yeah, totally. I mean, okay, so they have been studied. So first off, bodybuilders have been saying this for years, for decades, that full range of motion, full reps are better for muscle growth. Personal trainers have observed this also for forever. I observed this over two decades of training clients. If I could get my clients to do a full curl versus a half curl or a full press versus a half press or a full row versus a half row, they just got better results. They got better results overall, better muscle development and then indirectly better fat loss because they were able to build more muscle. So that's number one. But number two, the studies actually support this. When studies compare full range of motion to partial range of motion in terms of muscle gains, all the studies, they slant towards the fact that full range of motion is superior. So if you're so tight or you're tight and your lack of mobility prevents you from really utilizing what you can do with your full range of motion, what's possible with the full range of motion, you're not getting the best gains through your workouts. This is why I always make the case for mobility training for bodybuilders or for people who are just, don't even care about mobility. It's like, that's fine if you don't want to have better mobility, that's okay. But work on your mobility because it's going to make all your other exercises way, way, way more. It's going to give them longevity too. Yeah. And not to mention right now, maybe when you're young, like tight muscles are just tight muscles for you, but as you get older, tight muscles turns into chronic pain. Exactly. You know, being tight and wound up at 40, 50 plus ends up being elbow pain, shoulder pain, hip pain, knee pain, so you may get away with being tight in your 20s and maybe early 30s, but as you start to age, if you don't address all those overactive or tight muscles, you soon will be told by your body that you need to. So even if it's not just about gains as far as building muscle, you know, eventually the chronic pain follows that. Here's some anecdote. This was probably in my late teens. I remember I started working out when I was 14. One of my body part, one of my focuses was my shoulders. I have a narrow bone structure and I wanted big round shoulders to offset that a little bit. And so I did a lot of the exercises that I read like Arnold Schwarzenegger's bodybuilding, encyclopedia bodybuilding and all those stuff. But I remember at the time, the bodybuilding magazines of the time were showing a lot of behind the neck presses. It was really popular back then. All the bodybuilders were doing behind the neck presses. I didn't have the shoulder stability or mobility to do it. So I just avoided doing them. And especially when I got certified as a trainer, I remember the first certification I took. They said, it's a bad exercise. Well, yeah, at some point, I don't know what convinced me, but I said, you know what? I'm gonna get good at behind the neck presses. Forget what the certification says. I see people doing them. They seem to be fine. So I started practicing them. I started working on getting better at doing them. And at some point, my mobility got good enough to where I could make it a part of my routine. And guess what happened? My shoulders got bigger. Yeah, I got better gains because I'm now doing an exercise I couldn't do before, but I had to work on the mobility first. Next question is from Sarah Shapes-Up. What are your best mindset tips and tricks to sticking with a diet plan when cravings are hitting? Oh, those cravings. Okay, so I'm glad that she used the word mindset, okay? Because it is a mindset. Now, I don't like the tips and tricks part because at some point, you have to change. Are you really gonna trick yourself like all the time? No, you know when we trick ourselves to do the opposite, like to trick ourselves to hitting the set? Exactly, yeah. It is a mindset. You have to shift your mindset. Here's something that might help you, okay? Realize that a craving means something different than a want. Okay, so I'm craving that cupcake. Doesn't necessarily mean I want to eat that cupcake. It just means that I'm acknowledging that it'll taste good and it's gonna be pleasurable to eat. But when I weigh it in with everything else, the fact that that cupcake isn't really gonna be good for me, I'm trying to get a little bit leaner or I'm trying to get healthier or that cupcake is going to bother my digestion. It's gonna give me heartburn or I'm just not gonna feel good. When you add all that up, then I can look at the cupcake and say, wow, I'm craving the taste of that cupcake but I really don't want it. I don't want that cupcake. It's a totally different mindset but it makes it a lot easier. It's a lot easier when you get offered food or when there's food in front of you rather than saying I can't eat that saying I don't want to eat that but also acknowledging because there's a duality here. You have to acknowledge that you would enjoy the taste and the flavor of eating that food because I think sometimes when people say, they say to me, I can't say I don't want it because I do, I'd be lying. I say, no, no, no, it's not the same. You acknowledge that you would enjoy, look, it's like being in a committed relationship and you meet an attractive person and you think to yourself like, wow, that person's really sexy. Does that mean you want to sleep with them? No, it means you acknowledge that. It'll probably be, oh yeah, I'm sure I'd enjoy that but I don't want to because I'm committed and that's not something that I really want to do. It's the same thing. That's the mindset that you need to go into with your nutrition is that you're making those kinds of decisions because if it becomes a, I can't, I'm craving it but I need to restrict myself. Oh, you're gonna be, you'll lose at some point. I don't mind tips and tricks but I do agree that the number one thing is awareness. You have to become aware and that's all you're talking about right now is aware of what's really going on and why do I want this or feel like I want this and that 100% is for sure but that doesn't mean that I don't think there's things that I've done that would fall in the category of tips or tricks to help me stick to routine. One of them, an example, and this is where I'm like things like weighing and measuring food and portioning it out because just behaviorally, I know myself, I know clients and when you sit at a table and things are in a giant bowl with a big spoon in there to spoon it out onto your plate, most people grossly underestimate. Oh, that looks like about six ounces or oh, that looks like about my cup of rice I should be having. Yeah, you ever see someone weigh out like a tablespoon of peanut butter? Yeah, yeah. That's not a tablespoon of rice. Right, that's like four tablespoons of peanut. That's a great example. So this is where I think portioning your food out. I had a ton of success competing when this stuff really mattered, when I had to be like precise and I had to stick to a diet. If I didn't stick to a diet, then I would lose, right? So, you know, one of the number one things to make sure I had success was portioning out my food. I have a prep day on Sundays. I would make most all the meals that I'd be consuming for the week. It would be already weighed and measured. It would be in Tupperware. So all I had to do was heat it up and eat it. And when I was done, I was done. It wasn't like, oh, I think I'm still hungry a little bit. Or, oh, let me have this else. Or in between meals going like, oh, I feel like a snack. Like there was no such thing as snacks, just incomplete meals. It was, I got a meal and then when I'm hungry, I eat the next meal that I've prepared for myself. When I eat all the meals, I'm out of meals. I'm done. So, you know, that to me is a great tip or trick for people that are trying to stick to a diet and they want to be consistent with it. Another thing that I find, like, and this is going back to like the mindset, like Sal was talking about, I don't like saying you can't have things. But if I was going to go have something that I know like, you know, chips or nuts or, you know, some sort of a sweet treat that I know that I could easily just keep digging my hand into it, I'm very aware of if I'm doing it in front of a television and I used to have those little, and they're like the little, you know, couple ounce, maybe two, three ounce Ziploc bags are real small. And I would go, when I would get a, you know, a handful, instead of just getting, grabbing in the box or grabbing in the jar and eating out of the jar while you're watching, I would go portion out, you know, the treat or the thing that I wanted to have and control it in the Ziploc bag. And then if I'm going to go walk and do that in front of the television or have it later on, I know that once I eat that one ounce of nuts or whatever it is that I've put in there, I'm done. It's cause it's into this little Ziploc bag. So these are things that I think that have really helped me. I also like, if, you know, if I have a client, I always ask like what types of things do they crave or they gravitate towards when they overeat? Like what are you a sweet eater? Are you a salt person? And so figuring those things out. And there's, I mean, God with Instagram and Pinterest and the internet now there's, it's so easy to find healthy alternatives. Sal, I know you've made this. I used to do this all the time. I think you posted it on your Instagram not that long ago. But, you know, I used to make this rice cake with a Greek yogurt over it, sliced up strawberries. And, you know, you could even do like a tablespoon of Nutella or something on there and make this like strawberry short. And it tastes amazing. So when I have a sweet craving, you know, I would eat alternatives like that. And that's extremely lower in calorie in comparison to what you're gonna get that's processed. You know what I'm thinking about as I'm thinking about this question, it reminds me, sometimes every once in a while I get a client that would get, would be so uncomfortable with the pain of working out. Like we'd be doing reps and they just, because they'd never exercised before. Do you guys ever get clients like this? They'd never exercised before. They think they got hurt. It's like, oh my God, I can't anymore. Oh, you know, but over time, as you train this person for months and months, they start to get used to and then comfortable with the uncomfortable feeling of working out. Like I've been working out forever. I am very comfortable with the feeling of doing reps until they burn and until the pump. And you know, that feeling to me is, it's still uncomfortable, but my mindset around it has completely changed to where I'm comfortable with it. And what's funny about this question is, when you think about this like, yeah, it's the same with hunger. Yeah, we're so uncomfortable. I mean, we're so fearful of uncomfortable feelings and being hungry or having a craving can be uncomfortable. But I think if you sit with it for a little bit, sit with it for a little while, let yourself feel it. Don't deny it. Don't ignore it. This is where we talk about the benefits of fasting. This is one of the number one things that I think, and this is why I definitely integrate it into everybody's diet routine or program at one point. You just have to be careful, right? You don't wanna do it for weight loss. Right, exactly. And I use it as a teaching tool. Like, hey, we're going too fast for 24 hours and it's not, let's see if we can get shredded doing this. It's getting comfortable with that exact feeling that you're talking about. But yeah, to me it's okay to have these little hacks that help you along the way. I mean, I think- Oh, drinking seltzer water. That's a good one. Yeah, I was just gonna mention water. I mean, in general, nothing fancy in terms of a hack, but that's something that, especially at late night craving stuff, like when you're watching TV, that will always pop up and that will be a thing until you really can sit through it and recognize it. And so I do that. I'll drink water, have something for my mouth to do or like it'll help to kind of like suppress a little bit of the hunger, but after a while it just becomes less and less. I used to make a rule for myself also that eat what my body needs first and then if I still want this thing, whatever it is that I'm craving, then I would allow myself a portion of whatever that is. And you'd be surprised how many times when we get these cravings, it's because we've just gone a long time without food or that's that feeling setting in that your body's like, hey, we need some fuel. And because you maybe stretched it too long, all of a sudden it's like, you know how that feeling is, right? When you eat consistently every few hours, it's a lot easier to stick to eating something that's balanced and maybe not the most rich in calories. When you've gone for a long period of time, sometimes all of a sudden you go from, oh yeah, I want some chicken and rice and broccoli to I'll eat anything. I'm so hungry and whatever you can get your hands on. So- Because your willpower, it's waning. Exactly. It's been, you've been holding it for so long. So a lot of times, if I play this mental game of, okay, Adam, if you still are craving this thing after you eat the meal that you need because you're still behind, I haven't hit my protein intake yet, I haven't hit my fat, my carbon tank for the day, go eat it and then ask yourself, do you still have that craving? A lot of times that craving subsides after you fuel your body with what it needs. Well, here's another tip, go to bed on time. That's just a big one. I was gonna say go to bed early. Yeah, go to bed on- Or shut the kitchen down. Yeah, I used to just go to bed, dude. Staying up late is a great recipe for disaster when it comes to diet because we tend to wanna eat late at night after we've had breakfast, lunch and dinner. But at the end of the day, I really think it's like we gotta learn to be comfortable with uncomfortable feelings and you don't need to react with every impulse just because you feel uncomfortable. I gotta put something on my mouth, like sit with that feeling, get used to it a little bit, make friends with it, don't avoid it, don't distract yourself because at the end of the day, long-term success, I mean, short-term success, trip, you know, tricks and tips can help. Long-term success, gotta change your mindset. There's no way around it. Yeah, I agree with you. You can't, yeah, you have to have a different mindset. And with that, go to mindpumpfree.com and download all of 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 Adam at Mind Pump Adam and you can find me at Mind Pump Sal.