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All right Here's some interesting facts around nutrition Many of the negative effects that have been associated with sugar and even fat are really attributed to When you overeat them in other words when you look at a diet that is low in calories Even if it's high in sugar high in certain types of fats Many of the negative effects are actually gone So you might wonder well, why then do we attack sugar and fat and why are they connected to poor health? Well, here's why sugar fat and salt salt is another one together make food Hyper palatable so if you observe populations that consume a lot of one of them or all of them What you're probably looking at are people that just over consume in general. Alright, so let's talk about this a little bit Talking about human behaviors again. That's it. Yeah, but our hook I think would have been sugar doesn't make you fat fat Doesn't make you fat. I think everybody knows that though, right? I mean, I think I think that's become When we first started, I don't know. There's still lots of thoughts out there that sugar is like the cause of all obesity Yeah, you know what in this okay, and this is what's interesting about right? You can find studies that find that diets That are higher in sugar cause more problems inflammation Higher rates of cancer Alzheimer's you can find studies that show this with certain types of fats as well And then there've been studies where they have people eat a high sugar diet But the calories are low or a diet that's high in saturated fat But the cat about the calories are low or like keto diets when those first came out and became popular People eating tons of fat in but low calorie and you saw blood markers improve Health improve and so everybody's kind of confused and yet we still see these studies that connect these macro nutrients Especially salt also that can that connect these macro nutrients to poor health, but really it's about over Consumption and sugar fat and salt. This is very well known Those three are the three main components that make food Hyperpalatable and what we've done in modern times is we've really figured out how to engineer foods with those flavors through either, you know real sources or chemical sources to make them so hyperpalatable that you overeat Yeah, and so what we're in here's what's interesting sugar consumption is actually dropped over the last maybe decade or so And yet people are still getting more obese. We're just eating too much. That's the big problem It's just really difficult to curb cravings when you have all those flavors to consider and I mean There's still a lot of people out there that literally seek after foods based on their flavor alone And that's really like the amount of thought and effort that put into a lot of the meals that created Where when you add sugar in the mix it really does sort of Perpetuate this this craving this longing for more sweet things in the diet Which then the calories really start to add up before you know and it gets away from you So how do you feel about like health and wellness experts that demonize sugar? When you see them post about it what what goes through your head right away? Well, you have to know too that and in the context of over consumption, which is pretty much everyone I mean on average is over-consuming the biggest point right there. Yeah, right. So so Do you think it's good or bad or indifferent advice when you see something like that? Well two things first? Health and metabolism are way more complex than you know what I might have just presented There's a lot of complexities there, right? But the truth is of course like what I said earlier overconsumption really is what results in a lot of these negative effects now I don't demonizing sugar demonizing fat demonizing salt Because a lot of it has to do with overconsumption. I think people might get the wrong message and so they'll say oh I got to avoid sugar, but then they'll continue to over consume and then not understand why their health is poor now I think if you educate people the right way and say Here's why sugar compose issues. Here's why certain fats compose issues Here's why if you combine those things with salt with salt it can pose issues It has a lot to do with how much it makes you want to eat and you avoid other Nutrient-dense foods that maybe aren't as palatable That don't result in you overeating because you're going for these foods that are so damn enjoy able to eat Well, I'm a little conflicted by it because it does immediately Sort of address a lot of issues like in people's diets if you start just focusing on removing sugar Because of just what follows up with that so to demonize it. It's kind of like, you know, that's not the whole story Right, but it does help at least address kind of like one of the biggest Invaders of bad habits that that tends to kind of stack the dominoes in that direction. I'm with you Justin I'm conflicted when I see something like this like we have our friend like Lane Norton who loves like just destroy the Wellness space that likes to do posts like this But then I also know from experience like I'm sure both of you that if I had a client There's been many times where all I did was I don't worry about anything else I just want you to reduce your sugar from this many grams this many grams, right? So we have them track their food I kind of see where they're at and I see that they're they're grossly over consuming in general But primarily a majority of those calories are coming from sugar and I also know the behaviors Around sugar and so I know instead of getting into all the nuance and science around what exactly is going on with their body inside By them eating over calories or sugars I can just go listen right now on average you're eating 90 to 110 grams of sugar a day I want you to cut that below 50. So let's try and manage that below 50 Don't worry about anything else. We'll get there later on and Instantly I can see a huge difference many times just by doing that So I feel torn when I see that advice coming because the truth is that advice probably helps a lot of people But then I also understand where Lane is coming from because he's right in the context of low calorie You could literally you could eat 500 if you're a maintenance calorie So long as you eat your essentials, right? Let's say well Yeah, even if you weren't doing that say somebody is you know hundred pounds overweight Their maintenance caloric intake so for their body to stay the same is say let's just say 3,000 calories They technically could eat 2,000 calories of ice cream every day and live off it and they would lose weight Yeah, but you would see blood markers improve. That's right You would actually see all the health markers improve in that time period But would you guys ever recommend somebody eating 2,000 calories of ice cream? No, because we you cannot remove how foods make you feel the kind of cravings that they produce So yes, you would lose weight like there was this one Scientist that in order to prove his point. I don't remember his name but in order to prove his point he went on a fast food processed food diet But kept his calories low made sure he ate his essentials in other words You know you still have to eat an essential amount of protein and fats Otherwise your body can't function and he did that and just to prove to his students look at my my blood markers Look at my triglycerides. I lost weight blah blah blah, but here's the deal Can somebody can most people do that and also feel good stick to it not feel like they have tons of crepes No, so you can't separate the behaviors and how you feel From the I guess the physiological, you know, what happens to my body effects, you know from from eating this way So I think it's all important, but I do think it's important to understand because here's what happened in the 80s In the 80s we were sold in the 90s even we were sold that it was fat fat is the problem So what did food manufacturers do well, they cut fat out of their processed foods, but now the foods don't taste good So what did they replace the fat with sugar? They added lots of in the arm when I was a kid there were aisles of fat-free low fat foods But in order to make them enjoyable to eat they increased the sugar Did obesity drop in the 80s and 90s? Did health improve in the 80s and 90s with the reduction of fat coming out of no? It actually kept getting worse. Well, I have like two thoughts And this is in the context of like keeping that Amount of calories low and being in a deficit, but still like including a lot of sugar in your diet You know, I'd be curious to see if there's still this sort of Degrading your teeth if there was like a rotting in your teeth And also too how that affects, you know, your insulin if you're just in and dating it constantly even with sugar Even if it's at a low calorie volume Yeah, that's a good question and like I was saying it's it's more complex than what we're talking about But if you look at the the negatives of sugar that are connected to sugar You do reduce dramatically reduce a lot of them just from cutting overall calories And this is true for all the demonized stuff The best studies that I can think of are these are the ones that show that and these are the best studies that they've Done because they're controlled because a lot of these other studies are observational for example We notice that people that eat a lot of sugar are more obese have higher rates of Alzheimer's have higher rates of cancer The problem with that is what I was saying earlier, which is they're probably seeking out more hyper palatable foods And they're probably all over consuming as well So is it the over consumption or is it the sugar? So the best studies that I've seen are the ones where they've taken people and they've actually their crossover studies Meaning they'll take the groups cross them over to see if the effects still exist And they'll take these two groups of people and they'll say okay you over here group a You have unlimited access to whole natural foods and group B You have unlimited access to these heavily processed foods and they'll even make sure that the macro breakdowns are extremely similar So the foods all have a similar protein fat carbohydrate breakdown then they'll and then we'll observe them So they're literally in a lab. They can't do anything else and they're observed So they count the calories the scientists are watching. What are they eating? How much they're eating? It's up to them. They can eat as much as they want or as little as they want Then they'll take the groups and they'll switch them now They'll take B put them in group a's room and take a and put them in group B's room So it's an excellent study. Yeah, and they find on average people consume 600 more calories a day when they have Access to heavily processed foods. So you eat 600 calories more than you're eating or over your surplus now you're gonna store body fat and then you're gonna get a lot of the Negative effects associated with that and that's from heavily processed foods and remember heavily processed foods are foods that that food scientists have literally engineered to be as palatable as possible so it's like It's like it's like comparing an apple versus like apple flavored candy, right? It's grapes versus grape candy like I can eat some I can eat so many apples But I bet you I would overeat apple flavored apple jacks or candy Far more because they've added things to just really tip it over The scale of of hyper palatability which causes you to overeat So we're looking at the wrong things, but that doesn't mean we still shouldn't look at those things So we should still look at sugars some kind of fats and salt but not because each of them are evil But rather what's the relationship with those and overeating and then let's educate people on this and help them You know create behaviors around Over-consuming the truth is that the people don't necessarily want I mean they may say they want to be educated But nobody wants to go through the effort of learning, you know, it's like they want it They want the quick just tell me. Yeah, can I have sugar? Can I not print out now follow it? Yes or no It's just they want the the 15-second clip. Yeah, the trick is to figure out. What's the? What's the easier answer? It's obviously gonna be very complex in my experience the best The best results I ever got what people were where I just simply told them to try to avoid heavily processed foods and then go ahead and eat Normally and that would typically result in now You're not gonna get shredded doing that then when you start to get shredded you have to like count calories on that stuff But people would get to a relatively normal body weight if they followed that advice that was the easiest one for me I don't know what about you guys yeah No, I did the same thing, but I was even the sugar one that I said I that was I had a lot of success with that I had a lot of clients that ate well over 80 90 plus grams of sugar and not coming mostly from fruit mostly coming from processed foods And just giving them a number that I wanted them to manage under and I knew that that would indirectly affect calories Just like the stain away from the processed foods does the same thing It's not we're not telling them to count calories or reduce their calories But we know inevitably what ends up happening because we know the behaviors around those types of food So I had a lot of success with just limiting people from from eating that much. Yeah, I'm just adding more fibrous type foods and you know green leafy type vegetables in there like just adding that in and starts to turn and change the palette well That's what naturally happens Yeah, and then it just it follows suit to that and then just trying your best not to drink calories because it happens like a Lot of my clients didn't realize how many calories they were consuming so quickly just by drinking hundreds Sometimes thousands. Yeah, that was a thousand calories of soda. I mean, I don't know about you guys But I still I mean we just so in the let's see here. What's the what are we December something right? so we're in the first week or so of December and I Every I don't think I've made I don't think I've made three days in a row since Halloween That I haven't had some sort of candy Pie cake ice cream something what and since it's been introduced before Halloween I couldn't tell you the last time that I had any of those things Since Halloween those things have made their way into my diet on so so often that it I don't think I've strung even three days of one of those not being a diet Yeah, and I know that it's because it's available now. It's in my house I know that I've I've you know, I've opened up. I broke the seal You know I'm saying I've had it now and now I at night I find myself to craving it creates a feeling that is hard to resist the best example I can think for myself is this right if you put a bowl of plain Peeled boiled potatoes in front of me. I am not gonna overeat them But if you slice them fry them cover them in salt by the way adding calories So you're adding you're making them more calorically dense I'll overeat the hell out of them because it does something to my brain that makes me want to continue eating past the point of Being uncomfortable. This is also by the way why artificial sweeteners have not done anything to solve The obesity epidemic, you know artificial sweeteners are sweet, but they don't have calories There are no studies that are not outrageously. There are no obsolete. So studies will have people Live their daily lives replace sugar with artificial sweeteners and nobody loses weight It's not because they didn't reduce calories You could you can very easily reduce calories artificial sweeteners But the problem was they would reduce the calories by having these artificial sweeteners But then because they're so palatable and because they're not coming with calories your body actually makes you want more food They eat more so they make up the difference Even though they've cut out the sugar from their sodas This is why it's a terrible for most unless you're controlling and counting every macronutrient, which nobody does It doesn't result in weight loss for anybody. Now. Do you think the cravings the overeating? Would you attribute that to? Chemically what's happening inside of my body more or that it's attached to some old behavior more Which one you because I look at like Katrina. She doesn't have the same problem Yeah, she can literally we can have a candy bar in the freezer or something And she could break a piece off of it for the next six months like that just that would never happen It was especially one that I like and maybe she maybe was what if one I don't like I would even do that But if it was something like an almond joy, yeah, it's something I'm not really into that maybe but if it's something I like I like she same thing with like a little a little you know pint of ice cream Yeah, she could get it out She could take two or three bites put it back that thing will last a whole damn year in there if it's in my for if I open It's gone. It's done. I'm gonna I'm gonna I think it's both. I think it's it's all the above It's so complex and here's the problem. The problem is in all of human history we've never been presented with this problem where we have all the food all the potential flavor combinations all All all available all cheap and all fast 24 hours so so so here's the problem We are now in a position where and dare I say The solution is like you almost have to go on a spiritual journey Yeah, literally to create this different relationship to food in the past. He didn't there wasn't an issue because I could eat I could want to eat all the food. I want just don't have it. So the issue is I got to find it now It's everywhere. It's cheap Doesn't matter nobody starves in Western civilizations modern ones at least the obesity kills way more people So now it's almost like I have to develop this relationship with food where it's like abstinence discipline valuing food for lots of its different value developing balance and You never had to do that before so I think it's both Adam I think it's the behaviors how you connect to food when I'm stressed when ever since I was a kid I would eat food now when I'm stressed as an adult this is my coping mechanism or You know, it helps me forget things or when I'm sad or every time I watch a movie This is how I the types of foods I like to eat or this is how I connect with people you or I never learned To enjoy food for its other values aside from its palatability Like it's a completely different problem and it's very so I there's a hundred percent Believe or know that it's both the question I think I have is which one is which one is more powerful Because it back to my point with like Katrina is like it it doesn't seem to affect for the same way now I've tied mine back to my childhood. I've told you guys this before that You know, there's there's four always four to five of us kids in the house at all times We didn't have a lot of stuff as far as like we didn't get tons of treats So it was a big deal if mom came home with a court of ice cream It would be a big deal if we had one thing of Oreos and you got five kids and two adults And they're all fighting for it. Yeah, we're all fighting for it And so, you know, I I knew that if I went to get it I would I would over consume it because I knew that it was probably the only time I'd get it Like one thing of Oreos you got seven people eating out of it So you learned to binge Yeah, I knew that I couldn't just have two and then come back three days later because three days later It would be gone for sure So when I went in to get it I got to get the serving size that I I want because I don't know And so it created these these habits and behaviors now What I don't know is did those habits behaviors also do something chemically inside of me that made me Even more attracted or addicted to the which one should you focus on? I think would be the the way to ask your question and I think it's behaviors all the way I think the physiology Your physiology also affects your behaviors, but your behaviors really affect your physiology and Your behaviors are the relationship you have with your physiology So let's say you're somebody that You know, let's say you're one of those people that says, oh my blood sugar drops And I don't you know, I start I need I need to eat sugar I've got by the way, this is not true for most people most people who say this this isn't true It was very few people this actually happens to but let's say this is you and you think if I don't eat. Oh my god I need to eat some sugar Your relationship with that might be to eat some fruit Or it might be I eat some candy or overeat, right? So I think it's the behaviors that if you had to focus on anything It would be that I think that's the biggest in my experience. At least that's where I've had the most success Well, it's the most controllable, right? Once it's ingested I can't do anything about what's happening inside of me chemically It is what it is but I can make the decision whether I put it in my house Or if I do have more than one bite and so, you know, I do I actually would do things where I've I've tested that and there's times like if I if I go to the store and I go, hey I'm going to intentionally buy this treat that I normally would and then I'm also going to make sure that I Don't eat more than one or two at a time I've been able to do it, but it just takes so much effort If it's like like what's happened to me right now is all these treats have landed in my house without really Me actively making that decision like if I go grocery shopping and I go, you know what? It's been a long time since I've had some ice cream I'm going to get myself one little pint and when I get it I'm just going to you know, I'll wait till a really hard workout day before I have it or I'll just I'll Chip away at it slowly if I do that with that intention I have better success with it But if it ends up like what's happened right now where it's like here take this extra red velvet cake Oh, here's this pie and I show and I open the refrigerator I didn't even know how it got there and then it's and my stomach's already craving something That's why I opened it look for it. Boy is it it's hard for me and I'm aware of that You know, so I can't imagine how many people That are not that self-aware on how easily this sneaks up my favorite Tip for that because you just said it right there. You're aware You're aware enough to know what you need to do for yourself and what's going to be the challenge That's the key. I think the key is to become aware and then if you are aware That you have a challenge with a particular food or type of food What I would always recommend and this was very effective and I do this with myself even Is you just create a barrier between yourself and the impulse because it's the impulse is literally Do acting without thinking right or acting in a less aware state of mind. That's what makes it an impulse So what you do is you make a barrier So what I would do with myself and again, I would recommend clients do this as well and it works so well As I'd say, okay You know, mrs. Johnson you're if you have chocolate in the house, you know what a struggle it is It's hard for you to just have one piece. You end up eating the whole box Here's what I want you to do I don't want you to never eat chocolate again or tell yourself you can't eat chocolate because that typically results in some kind of a rebound Where when you are exposed and you go crazy So what what I would tell her is I'd say you can have chocolate But you have to drive to the grocery store and you and you can only buy yourself a single serving So you can eat it if you really want it you got to get in the car Drive to the grocery store and then buy a single serving now. What does that do? What it does is it creates space between you and the impulse Which allows for doesn't guarantee but it allows for awareness to step in so now as I'm putting my shoes on I'm getting in the car now. I'm thinking like do I really want this, you know, I probably don't like why am I doing this I'm grabbing whatever, you know or sometimes you get it But oftentimes that awareness that space allows awareness to jump in and then it stops the impulse So that's a strategy that I would use all the time. I use that for myself So like potato chips they don't they don't never in my house But does that mean I won't eat them? No, if I really want them I drive to the store and I grab myself If I eat chocolate, I just like make myself wear a chocolate mustache for a few days Make sure you know Hey talking about food and driving places, you know, uh, we were on instacart Yesterday yesterday or the day before yesterday And I saw butcher box on there. Do you guys know that? How does that work? So I don't even know like literally I just saw this yesterday the day before And I send them an email out to butcher box to find out more details about this But I'm assuming they have like an a la carte option that you can go through them I don't I don't know how this works. Well, I know that they're connected to local Like farms and butchers. Are they? Well, yeah, so I'm pretty sure So I think depending on the area that you order your food. Yeah, they're connected to local people with grass You know this dog grass finish if I'm not listening. I'm looking at it right now though Yeah, see if you can do a little bit of you know butcher boxes is crushing right now Are they because of the price? See look at right there. There you go. Look at that. They've been able to keep their pricing pretty consistent Well, yeah, because uh, all you know prices are getting so inflated, especially meats like pork Yeah And butcher box if you sign up for them, right you pay your flat rate for your box and it's it stayed the same They've kept all the prices pretty damn good and I think it's because they have less They have less middlemen, right? So they don't have to if one raises their price It doesn't affect them because they have less steps in between You know, this is really interesting to me because I mean as of right now, they're a you know subscription based model You know, is that not subscription then? No, no, I don't think that's one time right dug Yeah, it looks like a one time purchase What are you cool? I'm guessing and I don't know this for sure It really depends on your location too, of course Where their supply is coming from so, you know, for example in the bay area, for example, you know It's a bigger population. Maybe it's available there, but maybe not way out I mean kind of I wonder if this is a way for them to sort of fish out there and be like, hey try our Meat and then it'll bring you back exactly what I thought. I mean, obviously, uh, you know Business-wise it wouldn't be ideal for us. They're not going through mine pump or anything like that So it's not like we're getting credit for the yeah, you're not gonna get the free Free bacon for yeah, so it's not I'm sure it's not as good of a deal as their membership But What a great way for somebody who's been like listening to show going like I've been thinking about it But I don't know if I'm gonna like it or what doubt that you can do an a la carte version of it Try it out Make sure it's something that you like before you sign up for their subscription. Oh my god speaking of health Uh, one of the best most hilarious videos I've ever seen in my entire life. I saw Recently Dana white Oh I saw his inner press conference Dr. Joe Rogan. Yeah, you got covid and he literally this way. Okay. Here's what I love. So what his wife is kid They all got here's what I love about people like Dana white. Okay. I don't know the guy So I don't know if he's a good guy or not, but here's what I love about him. He literally Will say whatever he doesn't care what's a no filter. Yeah, and he and he's obviously, you know messing with people But he's like, yeah, I called up rogan went on his protocol And uh got and I feel like a champion three days later. I talked No, he really said dr. Rogan is what he said No, you you know that Of course that triggered so many people for sure. Oh my god That because because it was so Aaron rogers Aaron rogers called him because what he did is he got people to do like a bunch of Vitamin and nutrient drips Iver mectin which everybody focused on but it was human grade prescribed to them And then the monoclonal antibodies which have the research right the monoclonal antibodies have All the research showing how Effective they are but the fact that they're doing this and what makes me laugh is remember when cnn Went after rogan. Mm-hmm. I kept saying he took a horse dewormer and even after he's like, listen My doc my doctor prescribed it. It's human grade. It was it's been prescribed to billions of people like stop calling it that They kept doubling down just keep pushing that button And he's just going after cnn and now to have all these now have people like they know they must be like Oh, yeah, like oh, they're heads are spinning. Oh, they probably had in their board room, you know, all right. How can we take down Joe you can't his audience is 10 times bigger than yours. So well speaking of the fight game You guys see what is going on with uh jake paul So jake paul had finally got uh tyson fury, right? So he got the yeah, he got the one of the fury brothers who was like Tyson is the I always forget which brothers which right which ones the pull up the fury brothers and remind me Which one's the I think it's his other. Yeah, so tyson fury's brother. Is younger brother Yeah, yeah, it's as young it's as young as younger brother, right the one that's not obviously not as good of a fighter as he is He was supposed to fight I think on december 18th against jake and I guess he backed out Some I don't I don't know what health issues what it was But I mean jake paul of course did a video so for that talking shit like it was, you know He was scared as why he backed out of that but woodley stepped up to take it out tommy That's what it is. Yeah, you know what I've been reading. I've been reading that There's like theories and somebody came out and said that the rumor or whatever that He paul is having these fighters sign contracts saying That they will back out back down if they start to like hurt him or knock him out. What yes So somebody okay, so what was the last fight? He did remember the guy hit him against the ropes, but then he came back Somebody came out and said oh, he made him sign a contract saying that he because if you watch it It looks like well woodley loses the killer instinct. That's not true But that's gotta be a bullshit. Why not these are sanctioned fights, but they're not under the same rules as the rest of Yeah, but how do you even okay? So you're saying that so who knows what he's actually putting in jake paul Had him right in the contract that if i'm about to get hurt you back off Yes, so in other words, let's say you and I are about to fight and you're a pro fighter And you know if you fight me I'm gonna guarantee you're gonna make five million because that's these guys are making big money Yeah, and he says but and here's an nda. You can't let anybody know this will sue the shat of you And in there it says that you will if you you'll you'll you'll spar with me And you'll notice if I if you start to hurt me you'll back down The idea is to make it an exciting fight So the reason why I don't believe that is because he just came out and said that in the contract He's giving uh woodley a half a million dollars if he can knock him out So how do you do both those? How do you say if i'm if i'm about to hurt because you can tell Yeah, you can talk about the part of the contract you want people to know but not the other part You don't know if he's gonna make more that makes him look good. That doesn't make sense. So okay, you can't you can knock me out But you can't hurt me. No, how do you know? Maybe he's telling everybody in the contract He'll get 500 grams advertising in the hype to fight But what he's not saying is well, he's gonna make more money if he doesn't we don't know that and by the way It's not the first time fight fight the fight sport has been marred by this kind of shit Let's be honest. It's the most. Yeah, dude. It's it's been especially boxing Yeah, I don't I think you guys be watching too much of your conspiracy theory That's why I think that's listen my conspiracies are all around I mean, that's okay. Hey these days the conspiracy theorists are freaking out. They're killer. They're all right Do you see that me? What is it a conspiracy? It was like a brain, you know, what was the conspiracy theory look like right now? And it was just like a brain that's like a normal operating brain. I just think that's just ridiculous on how Because you don't think it's a contract So you're saying that okay, he could potentially lose it if they if they Hurt him or went after him. So how do they decide whether that was too much or not? Like who who says what he did last time to him wasn't too much Like you know I'm saying what would nullify the contract. I have no idea. Yeah It was this was a rumor But here's my point with it my point with it is it is entirely plausible Because if you and I sign a contract and before we sign the contract you can't disclose this to anybody We're all through the shadow and I'm you're gonna make a ton of money while we're doing this and it's fun It's exhibition who cares I I could see some people being like, okay, I'll go and now here's where the issue Here's where I'm on your side adam Does a fighter's pride Matter more to them like if I was a pro fighter fighting some youtube person, right? I'd be like, I don't give a shit. How much money you offer me? Like I'm not gonna let you like beat me in front of but then again Fighters have done it in the past and it's been proven. Well. Yeah, and so far right now He's fighting people who are, you know, they're already lost their and you said, okay So you're the one that watched the woodley fight last time I watched both of his fights the last two. Yeah Now, how do you think you would fair the second time around now that woodley sort of has a good feel for So again, he's gonna get my money. I'm gonna because I think woodley almost had him I thought I thought woodley didn't look like he he like kind of laid off. I didn't think so Yeah, I watched the fight. I didn't feel like I think I think they're the first couple rounds I thought that woodley Really like was kind of playing cat and mouse a little bit maybe feeling him out was was being timid And then as the rounds went on I think woodley started to build confidence and then it got really scary I thought for a little bit there for jake But then it there was never a part in it where I thought somebody was throwing a fight or you know Doing anything like that. I didn't and I thought woodley almost had him So I this the second go around like it'll be interesting. It'll be interesting if Woodley was truly training this entire time because he's taking this fight on a short notice It was it's december 18th, and it was supposed to be interesting because I mean, I've heard so many different People he's been trying to get into the ring with him and I heard like Mike Tyson was one. Yeah, he was trying to entertain to bring in and Tyson was all about it And then I didn't hear much. Maybe he got cold feet about that idea Yeah, that would be interesting to make two things first. Tyson's a monster, but he's also old He's old, but he's still the killer. Oh, he's still the killer But man if if I saw Tyson get knocked out by a younger, you know, even if it was jake paul That would break my heart. It would yeah, I would hate that. I would devastate. It's pysons. I don't want to see that But by the way Every once in a while I'll go on youtube and find old videos of Tyson when he was 17 18 have you ever seen him when he was a kid? Yeah diesel dude. He's a child. He's a year older than my son and you watch these videos have him fighting Terrifying. Yeah, it's absolutely terrifying. What he could speaking of old videos You know what I did also this weekend is I looked up old Workout and bodybuilding motivational videos from the 80s and the 70s Dude, especially the 70s, you know, what's so cool about that era When you when these guys and people were working out there was first off They were barefoot shirts off whatever. There's no music playing They would go into the gym and that imagine this you're working out in a gym. There's no music. All you hear Is grunting clanging Counting, you know what I mean? Like it's a serious work environment if you think about it I mean how kind of you gotta right? I bet I wonder who introduced like Music playing over like the loudspeaker like commercial. Like what was the first commercial gym to do that? Because I'm sure they were I'm sure most gyms looked like the venice beach gym where they were kind of grungy And there was no music and there were only maybe 20 people in there at most like I wonder who was the first to kind of introduce like this this kind of commercial style fitness or nautilus Well, so in the 80s is when that started happening a little bit for my understanding I may be wrong, but I know that bodybuilders would bring a boombox to the gym Sometimes and listen to music and do their thing and that kind of started but back in Back in the 70s. No, there was nothing. You're just working out. You're going to work I was watching some old videos and what I like to do is place myself in there And I'm like, man, what would that be like to walk into a jam awkward, dude? And I don't know man I would I think I'd be hyped as hell to work out in the environment people breathe in and clanging and grunting. I don't know dude. I'd be like, where am I? Am I in a bathhouse? What's happening in here? You know, Justin's like, I'm getting weird feelings. Yeah, I was like, yeah I can't mind the right place speaking of of health and stuff like that. So the study came out on Viagra, which is a great transition. Very fascinating. Yeah, they connected Viagra to a massive reduction in Alzheimer's Really? Yes. Now. Here's the funny thing Here's the let's see if you guys have some other connections. No, and now here's the funny thing The study literally says Viagra Viagra connected to a 69% reduction in Alzheimer's on like 69% Is this a joke? Yeah. No, but really the study showed that there was a huge reduction in Alzheimer's They think it has to do with how it improves blood flow. It's also been connected to reductions in stroke. Right You know, is it that or is it that people who use Viagra having more sex? So I was gonna say I wonder if you could connect something to just having more sex to that or more quality of life Yeah, if you're if you're somebody who was either never having sex or rarely having sex in your 60s Then all of a sudden you're having sex frequently. I'm sure there's some health benefits to that I would agree regardless of Viagra is assisting you to have that sex or not I would think that the sex would have some positive benefits to you health now I would agree, but I also remember reading a study that showed that The Viagra use was connected to an increase in divorce among older couples Oh, yeah, so like uh men and women in their 60s and 70s Once they're married after 20 30 years, you know, the divorce rate goes way down They usually don't divorce a little more promiscuous at the retirement Yeah, I read this article that said that like all of a sudden, you know, the wives are like cool My husband's not coming after me anymore. Yeah, it's all good. We're just gonna hang out and then all of a sudden he's like, hey, babe You know, I'm back. Yeah, she's just outside on the rocking chair and Sort of feel some stains So I don't know I will say this this is gonna I'm gonna make this prediction right now Just from everything I'm reading on these pde5 inhibitors I think that these are going to be some of the most widely prescribed drugs in the future Not just for erectile dysfunction, but for health for strokes for heart health and a lot of stuff just from what I'm reading It's really interesting that Viagra will be pde5 inhibitors. Maybe Viagra could be the other ones But that class of drugs they're connecting to all these Like improvements in health, which I think is really interesting. That is interesting Yeah, very what was the company that we talked about for a little bit We had them they they paid for a couple commercials with us Roman this No, no blue chew blue chew they they they're exploding right now too. I hear them on the radio all the time They're all over the place. Yep. Yep, and they're making it easier and easier to get right So it used to be really hard to get a hold of stuff like that. That's what I'm saying I think it's it's it's they're gonna start to prescribe it more and more because of these There was even I mean one of the articles I read about strokes was this this researcher said, yeah We think that this This drug is gonna be widely prescribed just to prevent strokes and people And then I read another article in relation to covet increase strokes that they were saying More strokes less strokes. Yeah, they were saying that this could be a pretend They were investigating it as a potential treatment for covet to prevent some of the vascular damage That covet can cause and a lot of people Which is now again speaking of health I got some stats on on physical therapy the physical therapy industry somebody sent me this morning Really fascinating trip off this right? Did you guys know the physical therapy industry in the u.s? Right now is worth 33 billion dollars just physical therapy just physical therapy. It's it's projected to grow 18 percent by the year 2029 so however big it is now We're looking at consistent growth year over year Check this out physical therapy can lower pavement patient treatment costs by 72 percent What yes, so insurance is like luna for example is even exists and why insurance companies love them because if you're an insurance company You want to lower your cost? physical therapy reduces the costs of other treatments by 72 Now what do you think what's the why the growth? Why why the the huge jump? Do you think it's just because of the age of baby boomers finally kind of coming to that that population needing that would be my guess That's part of it. I think the other part of it is the understanding and acceptance that movement and correctional exercise can solve A lot of pain and a lot of issues whereas before it might have been like Surgery painkillers right don't do that movement anymore. Now we're sitting at preventative health measures Yeah, yeah, I get keeping the body functioning moving You know keeps you healthy and out out of the doctors. Yeah speaking of luna by the way, did you know they have a? Like a calculator on there for practitioners. No, okay, so so for people to tell them how much they make if they want to Oh, yeah, yeah, yes, so for people that know, right? I did see that luna as a company that Is connecting people to physical therapists. They come right to your house You don't have to go to a clinic or anything like that your insurance covers it You don't have to go through your primary care physician And the therapists make more money. There's less people. It's like a total industry disrupting technology and company But what they're looking they're in constant need of more physical therapists They have a calculator on there for a pt who can figure out how much they can make through either moonlighting With luna or going full-time Doug. I know you have it up Is there any other information? Yeah, just go to the getluna.com and then at the top of the the page there There's a link for therapists click on that and then there's a little box that you click on that calculates How much you can earn? Yeah, well of all the companies that were invested and it's the one that I think unanimously that we all agree is has the most potential I mean rarely do you see something that disrupts the space this much where like Everybody wins right normally like a new business comes into town like this and it there's somebody might be making out or one or two Parties, but it's like yeah patient physical therapists insurance companies Yeah, how on it's better for all three of them And if there's a situation where all because you think like oh if it wasn't better for insurance companies They're gonna be they're gonna put a halt on that that's not gonna happen Right or if it's not very good for the doctors and stuff They're gonna put a halt on this they're gonna they're not gonna do it But when it benefits everybody and everybody wins that what that's why it was like a no-brainer. It wasn't interesting I mean I did kind of have a a bit of a theory with the lockdowns and everything Coming back into playing like really strenuous sports and athletes. I've noticed quite an uptick in injuries Because they took time off. Yeah from all the time off and and people not properly, you know keeping their body You know their joints and everything else like healthy and the NFL speculated on that. Yeah Yeah, yeah because of this the season was off They also speculated that with the NBA because they had that short season Then ran back another season without the normal off time that they would that there was this uptick in injuries and stuff because of that So a lot of players were not We're not practicing as much as they were and then they ran too because The season got cut short because of the beginning of covid and then it got pushed back a little bit Which made it closer to the new season that was coming around And because that shortened up their training window to prepare for the season Didn't get as strong or yeah, they didn't be as protective as they should have been Well, so I think in my personal opinion is that estimate of how much it's going to grow by 2029 I think is way low Because there's two markets that I see that are going to explode with for physical therapy. One is the younger market Because kids are so less active They're not playing outside like they used to you're seeing kids now with back pain and neck pain and shoulder pain and Carpal tunnel, which you never saw in children before and in the second market that I think would benefit tremendously from physical therapy Are expecting mothers or people who want to have children and then have children and then post Pregnancy right postpartum Like they don't it is not standard of care if you're if you're somebody has a baby It is not standard of care for them to say you just had your baby You need to go through six weeks of physical therapy I mean they'll give it to you if you're like, oh, I have some issues with you know, my yeah That is crazy. They don't prescribe no and it should be yeah I can't think of a more like valuable thing to work on pelvic floor and dramatic experience for the body Yeah core control and you know, there's all kinds of hip pain and pelvic floor Especially pelvic floor issues that women will get after having a baby Or c-section right what that does to the core and oh, I can't connect to it But they don't know like a lot of people don't know what's going on I think it should be standard of care. I think after you have a baby It should be like traditional standard of care that you go when you're ready You go get physical therapy for six weeks And I think it would make such a tremendous impact and I feel like that market's about to explode I mean, it's not about a bet. I mean it needed to be more accessible like this. Exactly. I mean before no way But with this there's exactly huge potential. Yeah, you're a new mom. You're not going to go drive to a clinic You know, uh when you're for six weeks postpartum, you're not going to do that But if they come to your house, then yeah, absolutely. I would do something like that. So I'm about more crazy stuff and also humbling Seeing the people share The Spotify wrap-ups this year was crazy. Awesome. Yeah So should we see someone that listened to like 58,000 said there was that was the winner The winner was 58,000 something minutes, which I don't know how many episodes that that isn't crazy That like apple doesn't put that kind of effort into podcast Like like spotify does really cool things like that to like help Kind of promote everybody and that's because they're that's because their whole business model is built around Driving more subscribers and more listeners where apple. It's the podcasting space is like a is a total afterthought They're they make so much more money everywhere else with phones and computers and all the other stuff that the whole podcasting feature is such an afterthought where spotify Their whole models around digital streaming. So the apple could buy spotify later Yeah, yeah, right. I mean they could right? No, no totally speaking speed of that. So check this out. So Part of why you know, do you know why spotify does that wrap up like at the end of the year? Or is it because they know people will share? Yeah, I guess what it does to the numbers It must crush 21 increase in download traffic for them Just because people are sharing it which Doug and I were talking before because I shared this with Doug before we Got on air I actually think sal that has a big reason why we had this record week We just had so we had a record week in downloads for us Is because we just went we just had all those that we just shared and if spotify sees a 21 increase in their downloads And we have we probably had a hundred people share their wrap ups and mine pump was their number one And they had listened to tens of thousands of minutes of mine pump And every I think all the people that are seeing that in everybody's stories I bet that actually had an impact on us even that's an interesting theory You know what to to the point of like like apple acquiring spotify I don't think they would and reason being is what happened with them with uh beats by dray And the the literally reason why they even bought into it wasn't because of the headphones It was because of the streaming side of it that they were developing Yeah, I don't think apple would do that and so it's but they already I mean apple streaming is not a thing. I mean unless somebody like Out there like argues it and knows a bunch of people that use that feature. I don't know very few people I know a couple people that that do but it's it's very limited in comparison to like spotify Even like I heart radio is making a wealth or like that I mean if you if you the future of podcast obviously is huge It's uh the way people are going to be consuming most of their talk media, which is a huge market to begin with It's still by the way people still more people listen to talk radio through the radio Then through podcasting, but it's changing very rapidly You have to have um analytics You have to provide people with analytics and metrics spotify does that apple does not And if you're building a podcast and you're a host and you have a show You want analytics so I don't know how long apple is going to get away with that right now They still are they know it's a mystery to me. So what's your do you guys think it's smart? Do you think it's dumb? What do you what do you think what you're spotify? No, no, what apple is doing by not by not doing about just not doing anything and waiting for the markets Yeah, what's your thought? You know, it's funny is I think it's dumb, but I wait for to prove itself In all and in terms of all the money they make from the other stuff that they do It's probably not right. They're probably looking at everything as well Well, I don't know here My thought is like their heads so far in the clouds with trying to create a car and do all this other shit That like nobody needs, you know where this is something that's like right in front of them I think they just are neglecting it. I mean, what's a dug look up the estimated estimated revenue from podcast right now I think it's smart And I think it's I think it's peanuts. I think it's no different than the than the thing that we've experienced in our small Little bubble in our world of you know scaling a company to the size that we have right now And what do we say is one of the biggest challenges is saying no Yeah Is there's opportunities to do so many different things and it really easily you can get distracted by Going left than right then back this way and that way Where yeah, okay, all of podcast advertising nothing Not even a billion dollars not even a billion app. That's like peanuts to apple That's right. So my theory is it's really smart because they're going to go ahead and let all these guys fight over it Find the top dog reverse engineer it or steal that's right. That's right. Yeah Now I think at some point It's going to be something they're going to want to look at. Yeah, but right now Maybe I bet so you talked about this also sadly the day off air We're talking about One of the things that you wanted to do and we all agreed is you know Because we are getting our hands in so many different things that we should sit down have a meeting and come up with rules What are going to be our rules on do we invest in this company or not? That way we don't like get distracted every time something falls. I get excited right? So we oh it doesn't check all the boxes move along just keep on right I mean, don't you think a company like apple has the same thing too? We don't even fuck with anything until it becomes billion unless it's a billion dollar space that we can come in and disrupt I don't care how cool it is how fast it's growing how needed is if it's not even a billion dollars We're not going to waste our time going over that that would be my my guess So they saw netflix just finally get to that billion mark and they're like oh shit Okay, now we gotta create this whole streaming service and then they did it Yeah, it's like they'll let other people prove the market Valuability and then they'll jump in with all their cash and their power and then they'll do some speaking of cool technology I have to show you guys this because I think it's dug. I just texted it to the group if you could pull this up There's a they're gonna build or there's a concept that they're thinking about building It's the first kinetic energy Launch machine that will be launching things into space. Stop it. That's kinetic energy. You know what that means Yeah, but how do they how do they build back? They're gonna throw something into space. There's no propellants or anything Okay, why isn't it just like you're coiling something? No, no watch watch this video Doug starting the beginning So that thing right there spins so fast And then what it does is at the right moment it launches the rocket Hey, who signs up to do that look at this. No, it's not people It's going to be launching So and then the the boosters don't kick in until it gets into low orbit in which case you need way less So does that take less energy to Yeah, well the kinetic energy like like like cylinder Yeah, because one of the problems of launching shit is you know how much Like gas or yeah resources it takes just to get it off the ground So many so much energy is required to launch a rocket into space not to mention That's probably the highest risk part of launching a rocket. Well, you can't you can't put astronauts in there though. No, no, no, no, no But I mean how cool it's like tea cups from hell But how does it say how does it Doug? Does it say how much g-force it creates? It's gotta be something. No, it doesn't say Oh my god, it must be I think insane But what it does it literally it's it it spins so fast So launches it into low orbit and then once it hits low orbit It it'll then it'll turn on its boosters. Who's it? Who's the company who's doing this says spin launch, but who owns this company? I have no idea. I thought it was just so cool. I was watching this and I was like, yeah, where did it? Where did you see this? I was it just showed up. Oh my god. Look at that Yeah, you ain't put a person in that. Oh, yeah, oh no and then look with high precision Look at this example though That's so sick and it literally just And it's in it. Oh, so it's in a vacuum. So it's in a vacuum It only oh no friction no friction no friction just It's just throwing a rocket to space. That's like a superman movie. You know any throw shit into space? Yeah, no, that's wild. I mean that would be a great one for this whole like hysteria over trying to deal with meteors and things coming Right. Yes. So they're already I know like Elon musk and people are already trying to address this So I'm so two things one. It's a 10 10 times reduction in cost. That's what they estimate number two Number two remember nasa During the space race They they they made it look like no, we're gonna get to the moon first because but reality is what they want to do show The soviets that we can look we have the technology to put a man on the moon Yeah, this could be a very cheap way to do an intercontinental call this the david like david glider Does this whole oh wow? That's a great missed opportunity So this would be a great way to be like we could we have intercontinental ballistic missiles that we could launch for hella cheap And then we'll throw it at you Now is this all Is this all theoretic right now? Or is it like is it really possible that it can do this? Or I mean have they proven they can do this or is this just like a concept? I think right now this is a concept and they and they're like, oh the physics, you know Totally, you know work out. So I don't know who'd ever thought I mean, I would never thought that would be a way to launch a freaking missile into space Why don't we just throw it? Yes, we're way over thinking this You know, but I mean how how awesome is that? That's cool, man Yeah, you know what else is really awesome. I just saw this video was on a espn These kids were on a group chat Call and one of the kids was calling in one of his other buddies and he was off by one number And he called the db from the tampa bay buccaneers and they were in the locker room and tom brady got on and everything And it was just a couple yeah a couple kids at some michigan. Is that true story? Yeah, it's a true story. They actually showed clips of it The kid was I mean imagine that you're on there with your like five friends You're all high school buddies and some of our idols answers the phone Yeah, yeah, and you go and you dial one of your friends and because he accidentally missed dial by one number And he landed on like the defensive back for the buccaneers. They landed on hit the lottery Yeah, it's his number. He answers it and this kid is like Live streaming into the buccaneers locker room and then tom brady comes over and says hi and stuff like that Like imagine being those kids that is so great day real quick You know what I used to do because it's the holiday season There's there used to be a phone number probably exists that you can call And santa claws will answer the phone. There's one for the Grinch too. Okay. I used to threaten my kids with this I'm so effective. Oh, oh, you want to act up and I put my phone on speakerphone like I'm calling santa I'm sorry, you know, you can you could you could send a letter to the post office and they'll write you back. I know Yeah, yeah, but the call is great, bro. Yeah, that's why wait your son's a little older Does the call still exist? I mean, can you do it? I don't know what it is I think it does I forgot the number but I used to call it one time literally my kids will freak out No, but please don't now are you guys doing the elf on the shelf? Do you guys do that? Yeah, I'm still doing it like so my youngest is still like I believe in santa and The elf thing is still all part of that And so I've like it it's so funny because every year you get worse and worse with the thing He's like he's here. Yeah, I forgot by the way I posted a meme that nobody figured out so I'm just going to give it away and we'll show it I had a poop in uh m&m's today. Just so you know. Oh, did you really? He's sitting in his own little thing Just like drops of so I did a meme that nobody could figure out We'll post it on the youtube channel anyway It's a picture of like an x-ray and it shows like a pelvis and then there's a planet and everybody's like, what is that? It's Uranus in Uranus So it says we have elf on a shelf and then we have and nobody guessed it everyone's like jupiter I saw it too. I didn't get it anus. It's Uranus and I saw I saw all that pull I was like, I don't get it. I have no idea what that is. It was like it looked like Saturn inside your stomach In Uranus Hey, look if you're into fitness and I know you are because you watch and listen to this podcast You probably want your kids to be healthy and fit as well Well, we work with a company called Serenity Kids. They make baby food that is very healthy. It's nutrient dense No sugary fruits healthy fats Ethically sourced meats bone broth purees. There's grain free puffs It's meat and veggie pouches like they have the best baby food In fact, it's the only baby food that I feed my one year old son So if you're interested you can head over to my serenitykids.com. That's m y s e r e n i t y kids Dot com and use the code mp to zero with no space for 20 off your first order All right, here comes the rest of the show first question is from james errors 95 What are the best and worst exercises to do cheap reps on towards the end of your set? Ah good old cheat reps Cheat cheat reps refer to the loosening up of form to get more repetitions done To improve the intensity of a particular set. It's a popular Method bodybuilders have used for a long time Here's my opinion on on a cheat rep. I think if first off if you're going to do them You need to be advanced. You have to have good control be able to connect to the target muscle But also realize that the That exercises don't all have the same risk versus reward Kind of you know ratio, right? Some exercises if your form is off a little bit you don't increase the risk that much Other exercises if the form is off a little bit you increase you dramatically increase the risk of injury for example Olympic lifts Olympic lifts if performed perfectly are very safe If your form is off a little bit it really changes the risk of that exercise Um other compound lifts can be like that like a dead lift You want to have really good form if the dead lift is off by a little bit the risk goes up quite a bit Squat overhead press very similar So I think the cheat prep the the cheat reps should probably be relegated to kind of single joint exercises Or exercises at least where the risk doesn't go up dramatically because you're loosening up the form bicep curls Tricep push downs. Yeah lateral raises. What else? Yeah, like I'm trying to think what else I have ever done like a cheat rep on And you do a shoulder press but that'd be considered a push press. Yeah, that's a different exercise Right, so it's a different exercise. There's a whole technique to it, right? So that those are the only three that I can think of where I have You like put body English on it to get to get it up to make it Yeah, I think that a better strategy if you want to increase the intensity by doing more reps would be rest pause I think it's a little better Because with rest pause your like cluster sets. Yeah, so like Right, so let's say you're doing a set and your form is perfect and you're like, okay This is it like one more rep and my form breaks down Rather than doing a cheat rep you put the bar down You wait 15 seconds and then do another rep and there there you're getting more reps But the form remains, you know, really good. It doesn't go bad. This is such one of those novelty things that If you worked out forever, like yeah, it's just I will never do personally but also if I know that there's been I guess there's there's proper criticism here for Cheat reps within like the crossfit world. So if you're doing kipping pull-ups, for instance, I would consider a cheat rep That puts way too much stress on the shoulder joints specifically That is problematic and then also like a Handstand push-up. I've seen them go down to the ground on a pad where their head gets to the pad and then they kick their legs To to add momentum for them to pushing up and And I get it. So this is where sort of that sport side of it pervades and it sort of gets in In the mix of like actual strength training. So I have a big problem with that But it's more of the compound lists are are the most problematic versus single rep where you can Have a lot more control and it's really just about squeezing that last bit of pump instead of you can lift the rest of your life And never do these you don't need to do When you think of all the different yeah, and like think of the benefits Yes, like what what extra benefits would you think of all the different techniques and tools and ways to manipulate your your training program I agree. Um, this arguably could be For sure Close to dead last if not dead last there's just not a lot of other You know, I can't think of a lot of things that are worse than this as far as the value of it that it adds As far as you know, different techniques not to mention that Most people that probably do it shouldn't be doing it yet because they still don't even have really great techniques It's a great ego boost, isn't it like oh, I can do another five pounds or I could do another repetition I don't do cheat reps ever on purpose now I might do them on accident if I'm in the gym and my ego kicks in And I want to hit an extra couple reps and I'm sure if I watched a video of myself doing those dumbbell curls I'd be like, oh, those are kind of a little loose or if I'm working out with my buddies And I want to add a little weight, but I don't do them on purpose anymore. I don't see tons of value There's other ways to increase the intensity of an exercise, you know going back to what you said about kipping pull-ups Justin That's a completely different exercise. It's a yeah, that's a that's a technique that gymnast use Well, I've seen I just know because I've seen people actually try like strict pull-ups And then as they get fatigued start like swinging their body into it, which Yeah, again. Yeah, it is it's it's supposed to set you up and to get on to the rings And so that you know, it gives you that sort of Transitionary move to do it, but they've turned it into an exercise. Yeah, what you need to understand is If you are doing let's say you're doing a set of squats And you're doing really good form And then you go to the point where it's like technical failure, right? Your last rep is the last rep you could do with perfect form But then you push past that and do like three more Kind of crappy cheat reps if you will What happens is you're besides increasing the intensity, which we've already discussed There's a lot of a lot of ways that are better to increase intensity that don't you know have to do with making your form worse What you're literally doing is you're training your body to function In a less optimal way in other words, whatever you train is what you strengthen So if the last few reps of my set are bad form, I will actually become stronger And solidify that bad form recruitment pattern So over time This really can start to pose an issue With your technique and with how you live. So I I agree with with you guys I don't really see tons of value and I did when I was a kid because I was like cool I could do more look at these last few reps I can get but yeah If you do it too often it will become a pattern. That's a bad pattern that is going to find its way into regular Strength training Next question is from I am sofa king awesome I love this person's day. What are the most overrated overrated supplements? Didn't we do an episode dedicated to this? I think we kind of did. I think we did right I think it was literally titled that too. Wasn't it something like that? I think we'd all agree bca's I mean that we've talked about that was in there So I know that was one of the I think we did five. I want to say we did like the five most overrated supplements Yeah, you're consuming enough protein branch branching amino acid supplements and essential amino acid supplements are valuable for specific types of people people who don't eat a high protein diet Can can get gained some value from them. So if you eat, you know, if you're eating 50 grams of protein a day And you work out and you supplement with branching amino acids You'll get better recovery, you know better muscle growth all that stuff But if you just eat more protein You'll get that benefit and then some if you're eating a high protein diet It's literally you know what it is. I actually saw a meme that really illustrated this well There was a guy that was outside It was raining and then you had a water hose and he was washing his car Yeah, and it was like that's what branching amino acids are like, right? You're you're it's like it's raining and you're throwing extra water I've seen the water polo one the guy's treading water and he's got a Water bottle is dumping water bottles head So I would say that's got to be up there and it and again I see value in specific types of people I would recommend it to clients with really low protein diets, but nobody else really benefited. I would put Fat burners in there So I would put most most of fat not all I can't think of any fat burners that I wouldn't put on there They don't burn fat That's right. That's why I think they're they might make you eat less because they suppress your appetite for sure Pretty time, but they don't they don't burn body fat. They're fun. So any fat burner would go on there bcaa's would go on there What else do we have on that list that I I can't recall what the five were? I know we had five on there Yeah, there's a lot of uh Every year, right new supplements come out and they promise the latest and greatest I mean the truth is most supplements are overrated. Yeah, exactly I was gonna say, you know what even the best supplements, okay? We talk about how great creatine is We know the value of protein if you're under consuming At the end of the day, I mean our our goal should always be to get most if not all the things you need through whole foods And and where I see the most value in supplements Is to supplement those needs when you can't hit them. So if you're if you're under consuming protein Then protein powder is extremely valuable. Right. I mean very very valuable But it's even more valuable to get it through whole foods So if you can if you can get it through whole foods and not use any protein powder That's even you're winning even more. So You know the the supplements are such a small percentage of of the benefits that you get from from training and dieting Yeah, I guess too I mean, there's there's ones that are just specifically trying to target Like for pre workouts or like, you know, like no explode or like, you know, the no two like fortunately gives you a better pump Whereas you could just drink a lot more water and and you know, you probably do and just find Going in that direction versus like adding a no citrulline and all these other things that have value But in terms of it stacking up against just like making sure you're properly hydrated I would think it falls a little bit in comparison. So there's the five we were listed before So we listed branched chain amino acids fat burners nitric oxide boosters to your point right there, Justin testosterone boosters and college and so the case was on the testosterone boosters were if In the context of you having, you know, low testosterone low testosterone like really low testosterone Some of them will show that a booster can kind of bring you up to a higher more normal Level, but if you were like, I was a 17 year old kid who's got probably testosterone through the roof when I was trying these things Yeah, they're absolutely worthless. It's also the effect seems to be temporary for testosterone boosters in that case You start to see kind of this, uh, you know losing effect You know what it reminds me of? It reminds me of like you have a car And you put a new air filter on it. So does the air filter do something? Well, yeah Maybe increase a little airflow. Is it going to give you like five more horsepower? No It's not going to give you five more. You might sound a little better. It might make it a little bit more efficient Well, they say it gives you like 15 more horsepower. Yeah, I mean, okay Have you ever put an air filter like put an air filter go measure your quarter mile? Put it out, you know, is there going to be a drastic difference? Probably not creatine The most effective supplement that's out there is going to add like a few reps to your lifts You might add five pounds to some of your lifts Does it compare and creatine is by far one of the most effective supplements that out there just to give you an idea of how How big of a, uh, you know, how overrated most supplements are I think most people think that supplements are Like 30 of their success when it's more like five percent or less Yeah, um of their success. So I mean the and that's just the truth Like it doesn't make that big of a difference, especially if everything else is off Like if your training sucks take all the supplements you want, it's not gonna do anything for you It doesn't make that big of a difference. So aside from maybe filling some nutrient deficiencies where I could see a lot of value I don't see a huge amount of value for most of them. The other one that we talked about was collagen protein, which uh, I think that if you're Getting regular getting your protein intake then it's all protein powders are worthless if you're hitting your protein intake um, and then collagen, I think Pulling it out to just collagen protein if you're taking something like whey protein It's superior than that. We've already talked about the studies that support whey protein being more valuable if your protein is low and you supplement with protein You'll notice a difference collagen or whey or you know any other protein and some of them are a little different Like collagen you will notice more Nail growth and hair growth just because the amino acid profile, but if you have if your protein intake's high you've got Enough of all the amino acids and the benefits that the law provides Well, I've noticed that game more popular like in the wellness world, especially and with women That's what the hair the nails right the hair and nail skin angle that they're trying to use is like a beauty Along those lines think of the average female client that you had not the not the fitness fanatic average female client They don't eat enough protein. So they notice supplement with so they do it Oh my god, it works. That's why it's that's why it's gotten so popular because in it to those There's someone listening right now hundred percent. We have enough people that listen that They use collagen and they probably swear by it because my skin my hair Yeah, because someone told them to take it they started taking it and they noticed those things improve The the thing that I would say back to them is I guarantee if you got rid of your collagen protein powder And you replaced it with whey you get the same benefits So or if you just made sure you hit your protein and that's the one you know every day through whole foods You would notice the same benefits. There's nothing magical about collagen because it's but it's marketed that way It's marketed like it's doing something magical for the hair skin and nails But in reality, it's just that you just took somebody who was probably only averaging 30 to 50 grams of protein a day And you just boosted them to 80 to 90 words to their defense It is look if they're not willing to eat More protein they're not willing to make any other changes except for taking Some collagen protein every day and they're noticing health improvements to I mean to their defense I guess there is value because of the convenience and stuff But I think that the real question is how valuable are these things in comparison to what they're trying to replace or supplement? And in that context, they're not right Protein powders are great when you can't get enough protein from your diet in comparison to getting protein in your diet Protein powders are a waste of money. So that's I think the big point with with most of the stuff Next question is from Thabish K Which grip is the best and safest for deadlifts? You know, it's funny. Okay. So The most popular one you'll see this over under grip right when you deadlift So one hand is supinated palm facing back the other one's palm facing up and what that does it allows you To hold on to a lot more weight because the bar doesn't roll Out of your hand necessarily Here's the issue with that and that was a that was a lift that was created by strongman just to get the bar Off the ground and power lifting obviously allows you to use a mixed grip Here's the problem with it If you're not diligent about switching Your which hand goes supinated and pronated with every single set you will develop an imbalance like I did I developed an imbalance. I dead lifted For years with the switch grip and I would always when I go on my heaviest sets I would always pick the one I was strongest in and sure enough I could see a difference in development between my right and my left side And still today I still have a slight discrepancy even though I've now switched to a hook grip So that both hands are facing forward Um, so now I don't have to do this switch So if you use the switch grip you better go back and forth with every single set and make sure you're even Because it does change. I mean one is supinated So one your your humerus is externally rotated one. It's it's you know rotated inward a little bit And that's going to change the recruitment pattern a bit and you will see over time Just imbalance between well, I notice I notice I would get The hand that was supinated so the one with the palm up right when I was doing the same thing I was getting issues in my elbow my shoulder on that side So that that side I would see problems where the other side I wouldn't see any problems So I went back to doing just double over and what I just started doing was like if I couldn't pick it up that way I just stopped picking it up Yeah, once I mean I went through that kick with you for a little bit where I was trying to chase a number But if I'm not chasing something like am I competing do you use a hook grip at all or just now I try to go You know when you went on the kick for the hook grip and when you were started doing it For a while there I was trying to play with it. It was so bad at it was it was awful I could not I couldn't hurt your hands a little bit. Yeah, I couldn't get I I don't know what it is My technique sucks. Uh, I also I didn't I didn't care enough to be That consistently deadlifting with a hook grip to get good at it. You know, I'm saying if it was it does hurt your hand It takes a while. Yeah, that's just it. I wasn't deadlifting enough consistently to get to the place where I'd get good at It's just uh, fuck it. I'll just do double over and then, you know, if I can't lift that way I can't lift that way. I need to get stronger. I think I if I were Training clients now I would and I was getting to the point where they were getting strong enough to where their grip would give out I would teach the hook grip over the the you know, the switch grip the over a hundred grip because I like I've seen it way too many times where you start to favor a side And it does create an imbalance and yes, I know in powerlifting competitions. They don't care You just got to get the weight up But if you're training your body You got to train it balanced and small changes is like one hand supinated one hand pronated Definitely makes a difference and a hook grip does take time to get used to it does take time to get used to It does hurt your thumb. It's not without its own issues. I know people have had, you know thumb issues as a result of doing that, but It's at least it's balanced, you know, I mean at least both hands are I try to switch every set But that's just because does anybody even do like a double supinated grip, but I don't ever seen that But yeah, I do try and start out as heavy as I can go double overhand And then I just switch after every after every set just to make sure I don't have I go chalk and hook grip Chalk and hook grip and you should be able to go pretty far if you get if you get good with it Otherwise, I mean, I mean, I guess you can I never as much as I hate recommending that I guess you could right use wrist wraps if you can't hold onto the bar But that does also disengage the hands a little bit and it's I think it's important to develop the the strength of the grip Next question is from pizza khan How does lack of sleep affect performance in the gym? Does it affect pumps? Negatively. Oh, man I can't think of anything that would Negatively affect performance faster than lack of sleep. Oh, maybe just a chronic low calorie No, no chronic low calorie long enough not faster Like imagine if you did you ate no calories one day. How much that would affect your performance? Now imagine if I had no sleep one night like the sleep really messes up Performance it puts you in the thing with lack of sleep is it is such a stress signal to the body because For most of human history, the only time you would not sleep at all at night is if you were in danger or scared Or you know in a really bad situation and what your body does in that case is it ramps up stress hormones Ramps up catecholamine production Changes hormones and really doesn't care about the long term because your body perceives the immediate threat to be something That maybe is handled right away You can forget about your body adapting and building muscle and doing all that stuff in that particular space lack of sleep They've done studies on lack of sleep And they can induce psychosis in people. I don't remember what the time frame. They're very short time Yeah, it's like three days people like a majority of them start to go crazy. What about the pump though Is there anything is there is there a direct mechanism that is affected by that? I don't think so I don't know about the direct mechanism. Um, I mean, you know if blood vessels are gonna be more constricted You're more stressed. You're probably gonna get less blood flow I for me it does their cortisol would would that affect that in any way? I don't know if it would or not like I don't know Yeah, I I think so. I think it's more I mean the fact that the fact that it affects the overall workout means it would affect the pump, you know Indirectly, but I don't think there's a direct I feel a more essential nervous system Like I just don't have access to that type of like force production. It's just like it it is so much more fight Within what would normally be symptom I'd have access to if I'm locking sleep It just feels like my body like wants to just shut down. And so I lack luster Go through those types of now. Have you guys had though examples of like when you you were really exhausted You probably should have took the day off of working out. You you've ramped up on some You know pre-workout and you did anyway just full of adrenaline and then you had like the best workout of your life, though Yeah, yeah, that's that's because you're you're very occasionally. Yeah, you got fight or flight kicking in Yeah, right, right I mean, so I think that that that's why this I think sometimes It's tough for people to to like read or know what they should or should not do because Most people that have been lifting for a long time can recall something like that too where they're like I don't know what these guys are talking about because I hit a pr on a day where I only got two hours of sleep and I went and did this and this is how I felt and like so I don't believe that bullshit and that's I mean I know that I was in that camp in my 20s because I I knew that I could draw back to times where I had incredible workouts Where I pushed through you see athletes like on You know benders on cocaine for a few days and then they like pitch a no-hitter Yeah, you're like what the hell Who is that was lsd too, right? It was yeah, lsd too Yeah, you know, um, this was the last piece of the puzzle that I put together I I it took me a long time to figure out workouts nutrition probably was next Sleep took me a long time because we're remarkably humans in general remarkably good at coping With lack of sleep like we could get by and we have caffeine and stimulants and you know, we don't notice We can like I said we can get by and especially when you're young Man my motto literally I used to say this it's so stupid I used to literally say this in my sales meetings. I'll sleep when I die. I used to tell people it's all time I don't need sleep sleep for weak people I was you know and I would sleep five hours a night Uh, that was my average and I would just go and go and go and you know and wonder why I got you know would get ill and Stuff like that, but it took me a long time to piece that together Once you piece it together the contrast is dramatic like Go for you know, even just do like six and a half hours of sleep versus seven and a half hours And do the comparison and you'll see that that's a huge difference Well, I think because the adrenaline of the in the isolated situation Sometimes you might have this example of where it was great for you, but overall I think the compounding effect of Poor sleep and training. I think it starts to take a toll and add up You know where this really becomes obvious when you have your first baby Oh man because you're you're sleep. You know when you're in your 20s, you're sleep deprived for like a weekend Yeah, but you know what though to that point again You can I was I was I was on a little bit of a high I remember a couple weeks after that I remember talking shit about it. You know how easy it was Just I feel good some of my best workouts have been these last couple weeks like that But guess what it eventually catches up. Yeah, that's why that's what I mean by that It's like, you know in an isolated event where it's just maybe one or even a handful or maybe like some like that On adrenaline. Yeah, I mean I just had a child probably one of the most amazing experiences of my life Right two weeks later and you know it turns into two months three months. That's right You're like, okay. This is a whole different But I think that that's the that's the part though I think that throws people off when you when you talk about that or even Through me off as a young fitness trainer like thinking that uh, sleep's overrated because I used to say sleep's overrated You know because I can I'm can power through I can get through it. I'm fine But not realizing man when you optimize your sleep How much and I think that's the better thing to focus on not Could I survive or get a good a good single workout on a lack of sleep? It's what happens what happens when I truly dedicate myself to You know a week or two weeks or three weeks of consistent Going to bed at like a really early time for myself or preparing myself for bed and getting good sleep and diet Then I think that's the better thing to teach people is like instead of saying Oh, it doesn't affect me that much or oh, I've had bad sleep and had my best workouts forget looking at like that How have you ever actually made an effort to get great sleep consistently for a period of time to actually see how much it benefits? That's a great point because the challenge with this is that I think people are in such a chronic state of Poor sleep for so long They don't know what they don't know. It's like that they've never experienced it. Yeah It's like that story, you know like the man that was born with one eye sewn shut and everybody tells him You can you open your eye and he's like I'm see just fine and finally when they open it He's like, oh my god. I can't believe what I was missing. I have a buddy who Just was always chronically tired. He would just you know, he would always have to have caffeine he would Not off and meetings and just whatever. He just thought this is just how it was. Well, anyway When he got uh, he had this girlfriend that moved in with him And she was like, you know that you like stop breathing when you're sleeping and you choke and all the stuff He had apnea. Yeah, he had sleep apnea Did the sleep test got put on the uh, what is it called the c-pat machine? And he's and he's like, I had no idea how big of a difference it would make He's like it's a game. But he didn't know because he had nothing to compare it to so, you know what adam said I think is Uh, exactly right like make an effort to do this for a week. So you have a contrast Otherwise, it's like water. How many times you get clients like, oh, you need to drink more water I'm fine. And then when they finally do like I had no idea how much better I'd feel From drinking more water. It's really no different than that. Look if you like our information Head over to mind pump free.com and check out all of our fitness and health guides We have tons of guides that can help you with all of your fitness goals You can also find all of us on social media. So justin is at mind pump. Justin. I'm at mind pump sal and adam is at mind pump adam