 Welcome back to the world's best fitness health and fun podcast in the world. This is mind pump We have a good time here and we like to give free things away to our viewers because we love you We appreciate you. Thank you for tuning in. So here's the giveaway today Maps performance get free access to a program that teaches you how to train like an athlete So you can look and move like an athlete you work in different planes of movement You work on explosive power speed stability and strength Here's how you can enter to win free access to that amazing program Leave a comment below in the first 24 hours that we drop this episode Subscribe to this channel and click on your notifications if you do all those three things and if we pick your comment will notify you And you'll get free access to maps performance Also, we are running a sale right now on that very program. So maps performance is 50% off We also have a 50% off sale on another program maps aesthetic. This one's more bodybuilder inspired So it's like body sculpting shaping building, you know train like a bodybuilder that program is 50% off So if you want to get either program or both, here's what you got to do for maps performance Go to maps green comm for maps aesthetic Go to maps black comm and then the 50% off code for both programs is Feb. 50 you'll get half off either program or both programs totally up to you. All right Here comes a show. All right, the best fat burning supplement by far is creatine. Oh, yeah I like that. Yes. I like that. I know you're going with that. It's true So there's a huge market for fat burning supplements and they're largely made up of Stimulant based Products and what stimulants do is they obviously make you feel hyped in the short term about my pyruvate, bro Oh god, nobody talks about that anymore. Remember that back in the day Yeah, they they they're stimulants so they get you kind of hyped up in the short term and the long term They don't because you start to your body starts to regulate adjust and adapt but in the short term You get this boost of energy so it may make you move more. There's also appetite suppressing effects So that's why sometimes fat burns in the short term can help people lose weight But I'll argue in the long term not so great because of that the the effect they have the stress response They have in the body. They don't really contribute to a muscle building For long-term health not really too many benefits Creatine on the other hand never marketed as a fat burner, but we all know it's a clearly the most effective non-hormonal Legal muscle building supplement you can take so indirectly You are going to burn more body fat in the long term with creatine because more muscle Equals faster metabolism and a faster metabolism is a wonderful thing to have when you're talking about I love I love the old recomp. No, I mean not to mention it's probably significantly cheaper than a lot of those fat burning supplements Yes, and healthy. Yeah, and good for you. It's got great health properties. It's good for the brain It's got great properties for the heart. They're now starting to use it with the aging population to prevent atrophy It's cognitive benefits arthritis benefits vegans It's it's a it's a great supplement spent around for a while. It's the most studied one of the most studied supplements and It's a indirectly it will help with fat burning just like resistance training is a great fat burning tool when it comes to exercise Even though it burns less calories than other forms of exercise and it's all through that muscle building process No, I want to tell you so when I used to tell my clients to stay away from fat burners and that there are Waste of money the thing that I would tell them is that they they're a stimulant and if you've ever felt Yourself eat, you know drink, you know extra caffeine on a day or what about how, you know And see you are and how active you are you just you tend to get up more or you're tapping your hands You're doing stuff and most of the studies and research around any of these fat burners that show any sort of positive benefits towards fat burning are Directly connected to the just how much you move more because you're right. Is that not true? Or what are that's part of it that and then the appetite suppressing other than that Okay, there's the other benefits that they try and tout or just not yeah, they'll show studies like more like more fat Mobilization and whatever but when you look at the actual studies on fat loss You do in a short term sometimes seeing a fact and the long term I don't think there's a great effect in fact in my experience with clients who did use fat burners There was always a strong rebound right because when you're on them for you know 10 to 12 weeks You get this appetite suppressing effect you get this kind of hyper energy It starts to wear off You're gonna go off at some point because you can't just keep ramping up your stimulants You know forever when you go off now everything's down regulated you feel like crap Appetite comes back like crazy and you and it tends to wash out and I mean I'm even talking about the the ones that were very that aren't even legal necessarily today like ephedra the ephedra Caffeine aspirin stack of the 90s in early 2000s. I mean that'll kick the crap out of most You know over-the-counter stimulants now and had those effects, but a long-term. It wasn't very good And oftentimes what people would notice is maybe some muscle loss because of the stress response that it induces in the body Versus creatine, which you're healthier. You feel good Muscles are stronger fuller that recover faster you build them faster and then over time you get this metabolism boost I feel like One to two reps. I've always feel like stronger when I'm running creatine Like it just feels like I have like a little bit more in the tank, you know in the workout So it's like you know it has to benefit Your overall progress if you're really kind of here's why creatine never gets marketed as a fat burner Because you gain a little weight when you go on it. Yeah, because it holds water in your muscle Yes, so you yeah, so that's a terrible final part of our performance and we know that's gonna fuck with most people's heads Say oh my god I heard from mine pump that this is a great way to the lose body fat and then they start taking it They're like oh shit my scale one of your pounds. They freak out. I don't realize that yeah Okay, so your body's holding a little bit of water in your muscle doesn't mean that you got fatter Yeah, and by the way water in the muscle is not the same as bloat so you can have water outside the muscle Which is bloat and it makes your body look smoother water in the muscle is a more full Looking muscle it's a tighter muscle not unlike a pump like when you get a pump your muscles now have more fluid in them You don't look like you're you're fatter your muscles actually might look even more defined So it's not a bloat on the outside of the body. It's intracellular intramuscular They're more engorge and it's a little bit. It's not much. I just wanted to say engorge. That's nice Yeah, I might gain with creatine I'll tell you my my weight will go up like three four pounds five pounds And I have a lot of lean body mass with someone with less lean body mass. It's a pound or two Yeah, but the fat burning effects over time. I don't think anything can really compare You know over-the-counter that you can find especially when you look at the health effects So, you know, I'm gonna I'm gonna add to that and take it one step further I would agree with you that I I think Creatine is a superior fat burning supplement for those reasons and then I would even say the next You know series or types of supplements that would be even better than fat burners would be actually just assessing and seeing what nutrients You're lacking. Oh, yeah. So, you know, are you are you getting enough magnesium in your diet? Like are you getting enough vitamin D? Are you getting enough vitamin? Are you are you missing in some of these vital nutrients or are you low than lower than average and Supplementing to get that up. I think makes your body run more optimally Everything from sleep to energy to strength to just over over and over time Those compounding effects will pay back more dividends towards fat loss than taking some bullshit t2 supplement or liposomal some shit Like that stuff is like anything that's gonna bring you back to a more healthy place, right? Like you're healthy homeostasis or You know after you deficient, I mean, that's a great point if you're You know eating certain foods that are inflammatory your body is just fighting this You know internally as you're trying to progress and lose body fat, you know, you have a hard time So to be able to kind of figure all that out much more effective than taking some fat burning pose Oh, I wish I understood that as a kid like that But you know the fur I remember as a guy spent so much money on What I didn't have very much money either, you know It's making five dollars an hour or whatever and few hundred bucks a month and I'm spending two hundred something on like Muscle-building supplements right because you know while I'm not even tracking my protein and you know years later find out that I'm grossly under consuming protein simply just you know, and that's there's another supplement, right? There's that I would rather see someone take and that it includes for fat loss Also if you grossly under eat protein and you're a female or trying to lose weight You getting your protein intake I found this conversation literally with my sister right now who wants to lose a bunch of weight and She's like want she has all these questions Should I take this and tell me the exact I'm like listen All I want you to do is prove to me for two weeks that you can hit the protein intake I'm telling you to and watch how hard that is and she's calling me every day going like god, brother It's really hard to do that consistently I'm like this is going to pay you back Towards your fat loss goal more than anything else I can teach you just start with that and then and so that's the very beginning Is just getting her to eat eat her protein. You're right It's similar to creatine right cuz higher protein diet so long as calories are controlled, right? It's an appetite suppressant builds more muscle indirectly you end up burning more body fat You know with the nutrient deficiency thing. I'm glad you said that that's a big one because if you have a legit nutrient deficiency Your forget fat loss your health is not good like if you're lacking vitamin D or Magnesium or zinc or any other essential nutrient your rate of anxiety depression Insomnia your hormones are like low vitamin D and man low testosterone, right? So nutrient deficiencies are that's a medical issue and there's almost nothing more impactful And I've had a few clients like this where we were going down the list trying to figure out what the hell was going on They got their nutrients tested my B vitamins are low or whatever Supplementing with them finding the right dose and then it's like night and day like complete night and day in terms of how they feel Yeah, that's a really big one now. I know the next question is gonna be like what's the best form of creatine? Creatine monohydrate the cheap one. That's it That's the one that studied no other former creatine has been shown to be better So you have to explain cake is this is marketing right? And there's lots of it around creatine and and it's and it's continued to evolve and change and I guarantee there's somebody on here Right now. That's probably shouting at their their phone or what about that? Well, what about this? Like I've heard this the delivery system on this is so much I work at GNC. Oh, well or that or they sell a creatine that they and the the reason why that has Exploded all the different types and delivery systems is because the margins have gotten so shitty in creatine creatine is so widely known It's actually pretty easy to get. It's relatively inexpensive And so it's no longer what we could make off of it in the you know late 90s and early 2000s Now everybody can get it in bulk for really cheap So we know the next way to get good margins at it is make it You know a delivery system is different or pair it with something else and sell it on why that is such a Important factor is the yeah where it's splitting hairs if you want to understand the supplement industry read up on the history of creatine It's it's a beautiful textbook example of how the supplement industry Evolves and how they constantly shit the bed, right? So in the mid 90s I don't remember the exact year, but in the mid was sometime in the mid 90s Creatine became an available supplement and it was a complete breakthrough because up until then and even since then No supplement has been shown to have those kinds of effects. There's all kinds of supplements problem promising muscle building us up Nothing actually works like creatine does you take it and 90% of people take it are gonna notice an incredible effect So in the mid 90s, I believe it was and it was Bill Phillips company EAS was one of the first ones to market it This is no joke. So this is like 90. I want to say 95 96 probably when I first started taking it a 100-gram bottle of creatine monohydrate. So it's a small bottle. Yeah, yes $45 in the mid 90s It's how much it costs or you could buy Phosphagane this was a protein supplement with croat with creatine phosphazine I HP and then they started coming out with with different ones and they really they really kind of own the market on Creatine for a little while and it's one of the main reasons why they completely exploded besides the marketing brilliance of Bill Phillips They exploded and so what supplement companies did is they're like, okay as creatine becomes more available How the hell do we separate ourselves from our competitors because it's just all creatine. It's all the same So they first started competing with delivery systems. So this company over here is like dextrose got to have dextrose And then this one over here, you know is talking about all this other thing that you got to take with it And it's carnitine and it's whatever so they started competing with that first Then they came out with different versions of creatine creatine citrate throwing water it fizzes up. This is better absorption It's not right all these different forms coming out This one prevents the blow that comes from creatine because what they did is they worked off of the false myth around creatine causing Bloat in a lot of people and the truth is they've studied all of them None of them are more efficacious than creatine monohydrate. In fact creatine monohydrate Usually is the most efficacious one at the very best. They're about the same if they have a different version So there's nothing that's better. It's the most studied. It's also least expensive Yeah, so really in what you powder just get creatine monohydrate powder pure plain powder It doesn't need to be Micronized although that's fine if it's easier for you to swallow than the gritty, you know powder It doesn't need to be put in a tablet, but if you prefer it that way you could take it that way It's inexpensive What you want is just something that's got third-party testing to make sure that it's pure because Supplement companies can sometimes it picks it. That's it, right? Yeah, or just be dirty like you'll you'll have heavy metals or something like that in there That's pretty much it and and so they try to find ways to compete with each other by coming up with a new marketing Angle and maybe it's a different, you know, we we bound it with an amino acid We did this we did that to increases none of it none of it by the way I love that you use that as like this is a great like history lesson for people around supplements because Protein has followed that same pattern pre workouts had followed that same pattern It's like we take a couple things that we learn that are all this there's some value to this like people should How do you put a twist on it? Yeah, now now and then every and the first few people that figure it out and sell it make millions and millions sometimes probably billions of Dollars and then then the market gets flooded with everybody trying to jump on it like and then now it's like okay How do we separate and differentiate ourselves from the other the guy next door who's selling the exact same product for about the same price Or maybe even a little bit cheaper. I've got to throw some other things in it I've got to sell the idea that that's so important. It's like it's it's so unfortunate one of my favorites I never I'll never forget this. I had a female trainer that worked for me And I we were talking one day about supplements and I was talking about creatine and she's like, okay You know, I think I'll get something she comes in and she's like I got creatine, but I got the one for women And she I swear to God it was I don't remember the name I wish I knew the names I'd love to make fun of this company. It was a pink bottle Yeah, it's because it's pink and it said creatine without the bloat shreds did that bullshit Creatine without the bloat. They did that for protein powder protein powder for mid protein powder for whippin Here's a whole load of bullshit. Yeah, okay You know what you know what 99% of them do too, right? Because it's the same thing the multivitamin does yeah Yeah, and the multivitamin little iron extra iron That's it. They put a little more iron in it and then they throw it in a pink label Yeah, that's exactly that's all the difference of a woman's multivitamin a men's multivitamin is a woman's multivitamin Has a higher dose of iron inside of it that is it and then you do the same thing with the protein powder It's like oh, there's a protein powder for women. Why cuz we we bumped an extra 500 milligrams of fricking iron inside there So now we say it's for women. Yeah, you know what they'll do in the men's one like men's multivitamin with you know Lycopene for your prostate or some shit, you know But no, it's thanks it's completely true plain powder the bloat thing that's a myth If it causes digestive distress that's different very small percentage of people might notice digestive issues with creatine But it's very small. It's like less than 10% you will gain a couple pounds. It's not body fat. It's literally intracellular Intramuscular water. That's the good thing. That's what you want You will get stronger you you nailed it on the head just in the average person It's not it's not steroids. You're not gonna all of a sudden, you know have these crazy games But you'll gain about five pounds or two reps on most of your lips That's a great way Isn't what's happening it's speeding up the the the way your body replenishes ATP and ATP and it causes any your body has more ATP so I used to I know this is not Scientifically correct, but this is the way I would explain it to clients to get my point across as I'd say Imagine you have a hundred of these energy molecules ATP and ATP a hundred of them before you do your set When you do your set your body uses 20 of those when you rest between sets your body replenishes Let's say 15 to 18 of those that's why as the workout goes on you get a little weaker a little weaker because it's you know You're you're constantly depleting and then it's not quite replenishing all of it back. He's a closer when you're on creatine By the way, it's on sale this month Then it replenishes okay when you're on creatine and I said that you know or without creatine your body naturally replenishes on the rest period I said 18 of those molecules it now does 19 right or 19 and a half or whatever so it's you know As it depletes, it's just replenishing one month that little bit more of energy per set The way it translates into one more wrap now Now the reality is it's more like you normally have a hundred of these ATP Molecules and because you supplement with creatine you have 150 so your your stores are higher and Because of the intracellular intramuscular fluid or water They believe that to be one of the reasons why you see faster recover and faster muscle growth So you are stronger because you have more muscle energy and you do gain a little bit of water inside your muscles But through that process your muscles actually build faster over time and creatine also is now being discovered Well not now being discovers lots of studies that show this but now you're gonna start to see it get marketed as a health and wellness Supplement improving cognition reducing arthritis, you know arthritic pain heart Health like this is a supplement that was advertised the hardcore bodybuilders, you know 20 or 30 years ago, whatever so Yeah, really excited. Well, I know you've been you were did you talk about I know you've been doing this way I brought it up in the last episode. You've been talking to some of our partners I know Organifi's been one of the partners you're talking to did you guys even talk about potentially doing creatine or anything like that? I know they don't offer that not really I can't really talk about what we discussed in regards to You know, you know potentially creating new supplements moving forward. You can't even hint for us name a little bit We're trying to look at all the other gray market stuff we could still throw in No, not really we didn't talk about it I like creatine a lot, but I also think it's ubiquitous. It's inexpensive and you can do it and you know, whatever But we're not gonna get rich doing it. No, I mean, I think exactly that's why they come up with so many different crazy You know types of creatine and stuff like that, right? Speaking of Organifi's is hilarious. So my cousins and My friends I'm in this big thread with my a bunch of friends, okay It's just the the body you live the one you guys are all starting a competition or interactions Oh, bro. It's hilarious. So usually it so everybody in there except for me is a stockbroker or an investment banker So nine out of ten like Wolf of Wall Street kind of and this is it's I love it because I get I don't need to do research I get to go on there and watch these guys argue and debate each other and post shit Yeah, you know talk shit and I get to learn about investments from these guys who do it You know all of them have been doing it for 10 15 years and they're all really good, right? So usually it's a it's a it's filled with investment stuff shit talking along those lines like oh, you you know The stock you picked you only made this much look how much I know it's great. That's a good time, right? But the other day They're on there and my cousin Alex goes on there and he goes and he starts to challenge You know one of the guys in there for a weight loss challenge. Hey, let's see who can lose them I don't remember how it started. They were talking shit about how fat, you know, you're fat. No, you're fat Whatever, so that's not always. Oh, yeah, so then they get on there and they're like, yeah Well, let's do this weight loss challenge. How are we gonna do this and that? So of course, I'm waiting for them to call me in there. Yeah now keep in mind these fuckers I've given them all workouts and nutrition advice a hundred and fifty thousand times Yeah, all and just they've done they'll do it and then stop doing it So I'm just annoyed at this point. Don't ask me for help anymore. Yeah, so of course. I'm sure enough Sal What's a good metric? How should we measure who wins like what's going on? So I'm like, all right, dude I'm gonna just I'm gonna let him have it So I said you sure you I'm like you sure you guys want to do this cuz it's gonna I'm gonna make I'm gonna make it ugly I'm not gonna be nice about this anymore and I started you're in my world And I started I can't put too much in the stock conversation, but I got a lot of this actually the first hour was me Arguing with them and saying I'm not gonna help you because you guys are failures. I'm sorry. You guys fail all the way close on Oh, bro, you guys aren't ready. You're not ripping them, right? Remember. These are my family and close friends I'm just ripping them about it, you know, and they're like, what should we do? So finally we agreed and I said, okay, here's what you do Take a picture now take a break and you're gonna take the same picture again later Take a picture now post it and then 90 days from now take another picture and then everybody in the group is gonna say who wins It's so we're gonna be able to make fun of each other the whole time This is what they agreed on so my buddy Eric is doing it Dom my buddy Dominic's doing my cousin Giuseppe is doing it They're all kind of jumping in and doing this thing talking hell of shit They're talking crap to my cousin is my age, right? Because a lot of these guys are younger. Oh, you're old now You can't do that. So then I told my cousin my cousin has said set You know him and him and I are real close. I'm like, you need to show these kids what time it is so that why they don't poke the old line, you know, so he's all good So do you know like each one of their strategies in terms of their their weight training and their nutrition? Oh, no, I'm gonna tell you Finally finally today No, no, you remind so a day later, right? So now this is just a bunch of shit talk finally I get in after I tell them they're gonna fail I don't want to help them finally I get in and today I come in this morning and I already talking shit like my cousin takes a picture of his bench, right? And I'm like, I don't see you on it because he's trying to show me So now they're taking pictures of the workouts. They're posting pictures of their meals. What should I do this and that? So I'm giving him like a list of things to say, okay I know what you're gonna want to do because what you guys always fucking do and I always tell you guys Not to do this. Do not go and just go do a shit ton of cardio and just stop eating because you will 100% Rebound you're not gonna last it'll be terrible your first and that's like the the button just yeah I'm like, here's what you do. So I'm giving them kind of examples of workouts telling them with diet I'm saying don't get too crazy with your diet Just stick to this kind of stuff here and then they're like supplements. What about supplements? I try and get everything from food and then I'm like and look if you guys want supplements And I shouldn't have said this because I open the floodgates even though they're all wealthiest shit. They're all still, you know You offer our protein powder? Yeah That's that's that's the confession. So and they're all they're all children of immigrants, right? So they're all although. They're all very wealthy and successful Yeah, so I'm like listen you guys can come to my pump headquarters. I said I got a whole back room He'll drive all the way here waste gas just to get a free. Oh, yeah, dude from San Francisco Why does that make sense? So I'm like I got a whole back room full of like organized supplements So I'm like, you know, here's what you can do. So now everybody's like green juice red juice I'm gonna take a protein powder, but I said, okay It's gonna help if you miss your targets with your food, but you got to do the food first But now they're jazzed right everybody wants to do the Organifi supplement stack all that stuff So I already and I told them but I got their permission because last time I brought them up on the show I got a bunch of heat because everybody was like don't talk about me on that whatever So I said listen, I'm gonna call you guys out on my show That's why I said everybody's name put a little pressure on you guys If you guys want free supplements, that's what's gonna happen So I'm gonna give some updates now deal. I'm gonna give updates now on what's going on So but I you know, it's fun. This kind of shit's fun for me. I have a blast with it. Obviously. I'm working out this morning I'm a little extra angry because it gets me in the mood to yeah, you know to kick ass or whatever I'm sending pictures of the music. I'm listening to and they're like, that's that's devil You know, you know, it's funny. You're bringing up some of that Actually, I was just talking to Katrina the other day about like I'm having a really hard There's something that I made a deal with myself that I was gonna when you know, when I reached this certain milestone I was gonna reward myself and I'm having a really hard time Buying it for myself and I'm like, what do you want to buy? So it's it's like the it's the final watch that I Yeah, it's like a boss Yeah, it is it's literally like I made it one right And I'm having a really hard time Katrina's a time machine like why what's wrong with you? She's like, why don't you why don't you deserve it? I think you should do it and I'm like I don't just I'm struggling really bad with it and the irony of this is I'm watching the two of you guys and we're this we're all kind of opposite here right now It's like as I've gotten wealthier and as I've gotten older I've become more and more of a miser about with spending money at all and then I'm watching you over here Who's like, hey, you'd be so proud of me yesterday. I've spent this on a bed and I got just cut purse and like Justin's like Hey, you'd be proud of me the other day like I could have done this labor and work and I've hired somebody else So you guys are going Funny, you know what it is. It's a we're all getting a more healthy relationship with with money So and you know, it's like balance in both directions, right? I think you guys are probably a little more on this extreme A little more extreme and we're kind of all coming in the middle. Yeah, it's kind of it is that's what I'm trying Like wrap my brain around you have a lot of like, you know, really nice watches that are very that are value They're quite valuable so I can get why you would be a little bit, you know Yeah, so I'm just well It was really this was a again a goal that I set a long time ago And and thought okay if I if I get to this place This is when I'll reward me with this watch that I always wanted and you know, I got there And what's I think what's eating away at me was I was shopping it last year because I was already like, you know I had a feeling like oh, let me guess. It's way more now, bro. It's like how much more Yeah, it's gone up like $12,000 and just whoa less than a year. It's gone up that much Yes, and so you get something you really like and it's actually gaining value. Oh, dude Well, I mean that's so my my old ones I was showing Doug the other day because I finally what is the watch do What does it do? Yeah I mean Because I was obviously in the market and I've been looking so I went down the rabbit hole of kind of like every once in a while Every couple years I check up on my so I had I had my first one in 2010 my second one was 2012 And so I pulled those up just to look and I think I said over to Doug I was sure they hold the they build value. Yeah, so I bought I bought that Daytona Back in 2010 that was my first one and I bought that at 18 five You as long as you have the boxing papers, which of course I do for all of mine Used worn that same exact model. I found it for the the high-end was 29 the low-end was 25 Yeah, for and that's used right used worn I saw some people selling it with no no box no papers and still more than what I pay for so cool that you could You know have something like that that you could wear for a long time. It's really the only I guess acceptable Jewelry for men right like women women I would wear well women won't wear You know diamond rings and I mean if you're an athlete or a rapper. It's pretty common Well, that's what I mean. I say you're in the gen the necklaces with the You should imagine Later we just have like our whole entire arm is like One day, you know, I don't want to watch Adam, but check out my inklet this thing's You know what though in this in this inflationary market that we've been in you know this these last couple years I mean we're always in one right whether it's 2% or 7% or whatever that but and I percent yeah quote-unquote right But I mean I guess I understand a little more because I used to like really talk shit About somebody that would have like a million dollars in jewelry But shit a million dollars and if you bought a million dollars in jewelry just ten years ago You're better off with that if you had a million dollars in a savings account that was earning you two or three percent Yeah, you'd be losing money. Yeah, yeah, that's what I'm saying like it So I mean how can I talk too much shit? And that's the same thing is like my watch You know I'm saying just it's just not my style to wear a big old, you know, it's funny I can see one of those big old It's got a rotate though I want I like I want to make a diamond face of Sal that I would wear Okay, hold on that that totally segues me in so So it was the funniest and like cutest thing ever right so your boy ever it like comes up to me And so he he just stops and he's like dad. Are you famous? What and I was like, oh, I mean I don't think so, but you know, I appreciate that like thank you buddy like where and he asked me because he has a Specific project at school. He has to like, you know write about something in like have but the qualifications are You know, you have to have X amount of I think it's like Significance and like followers and whatever but also have to have a buck and I was like, well, I mean Sal has a book He's like Sal's famous Like a moment for me You're gonna write a report then on him or was he told him to but I think he's yeah, he's he's not interested anymore He's like, no, I told him to like sounds famous Qualification Okay, so that's crazy right so kids now when they do papers on that the teachers now Because that think about that for a second that would never like we all did that I did I wrote papers on like famous people at one point as a kid But obviously this was before social media time. That's why that's a qualification. Yeah, it's like just pick some tick-tock star I think that's probably why they did it. Oh, you mean with the book You have to actually be tied to somewhat of like you went to school Not just like the island boys My daughter that's so remind me I just forgot about my daughter comes home from school and she's like at this big smile I'm like, what's so funny and she goes I Had my friends Google you the other day And so of course what pops up or like some of my flexing pictures and shit and her friends are like that's your dad Yeah Strong yeah, my dad can beat up your dad Like it's okay, you can tell you get into like school dance you know fight because you're done actually Actually, one of the dads kick your dad's no, no, I can't remember his name. I damn I feel like an asshole one of the dads used to be a Greco-Roman alternate for the Olympics and fought as a pro MMA fighter So it's like I was like don't tell her Speaking of speaking of our kids so this happened yesterday at Max's school Katrina called me on my way home. She's like, oh guess what our son did today. I said, oh, what happened? She goes, oh, I guess at that school that the teachers he he was outside playing and He's now at this age, right? So he he Stuck his hand down his diaper and it was full poop and he brought it to the teacher and said poopoo Here's the evidence And then he tried to like wipe his hand in the dirt to clean it and they're like no no no So he's now okay, so the the phase I'm in right now is He he will try and repeat almost everything I say and maybe he hits, you know at about 30% to 50% you know I'm saying as far as the Being able to say it clearly But he'll try so I can get him and say say lights a book say door And he and he's trying to say it, you know, so like he like he doesn't do ems very well So certain letters he can do really good But that's where he's at right now as he's putting together and so funny like Because every once in a while he'll do something he was the other the other morning was Saturday morning We're Katrina and I were trying to sleep in and he he comes crawling up on the bed and Her and I are like just you know give him give him like the give him the iPad for a little bit So we can sleep for another half hour or whatever and he's like he she tries to do it And he like puts it aside. No, he's a daps one wake up wake up So he could put like Randomly he'll do that and then I try to get him to repeat it He won't repeat it on command But he's really starting to pick up everything that we're saying and then he'll just kind of randomly use it or say it Sometimes it's like clear as day other times you can't get him to say it So you know what's really weird about that So you know how kids will learn a word, but then they'll say it kind of weird But you'll know because you'll know what they're trying to say right and because you understand the English That's where he's at right now. Yeah, and some and you understand the English language So certain words even though they say I'm wrong. You kind of piece it together. Yeah, so Jessica has been teaching Aurelius sign language along with you know, obviously English and it's great because he it's like it's the same thing Is learning a new language, right? So he'll do a sign and then he'll try to say it sometimes or sometimes He'll just do the sign But what he's done for the last like it's been like four or five weeks now There's a sign that he does and we don't know what the hell he's trying to say So so I'll show you what they are. So there's one for food, which is this right? He puts his hands like this This is more. Yeah, that's more and then this is outside and then there's a bunch of a bunch of other Yeah, so and so he'll come up to me. He'll look at me and you'll do this. He'll do this with the sand You'll go So he just put one finger on look at me like this. I'm like, what do you what do you try to say, buddy? I'm like, what Jessica? What's he trying to say? He's talking too much. No, I think so. Yeah Do it every once in a while What's what's even with hilarious and now okay, this funny part of the story is we figured it out five weeks or four weeks later But anyway, he'll come up to me and he'll grab my face like like look at me dad and then you'll go He'll do this. I'm like, I don't know what you're trying to say. So I'll just he must want something So I'll just give him whatever we figured out what he's trying to say He's trying to say water and water is I can't remember the sign. It's like it's like this or I can't remember There's like two fingers and you do this but he doesn't do it right right? He just does this For like the last four weeks And he's looking at us like give me some water Yeah, I'm like you want more chicken You're all telling him a story and he's like When my brother was little he said fire truck he said fire fuck so of course What do you think I made him say all the time? That's around the corner for me right now I could tell I could tell we're right at it around the corner with like and well even Katrina because she was she swore the other day And she's like, oh, you know what? We got to be careful now This is the time he's he's trying to say everything we're saying and so if we say something around him He's we're gonna he's gonna repeat it. So that's what we're entering in right now. So he's fun, man right now Wait because what the challenge is when they say something like inappropriate you can't laugh or make a big deal Yeah, cuz then they just say it all the time. Yeah, I mean Excited and yeah, oh, it's funny. That's like that story. Okay. Like so when when Courtney was we were up in Tahoe, I believe with our event that we were thrown and she was there with the kids and they're talking like you remember I told the story about her Basically talking about I think it like noises in the house like Ethan like comes out and it's like, yeah, there's like noises going on in the house Like like at certain times of the night, you know And like everybody just lost their shit And he like got like crazy with it He did that. So this was one of the first times that only happens for 10 seconds Remember when we went to Olympic Village right when we went up to Squaw Valley like years ago That was this was like four or five years ago It was like the first time Courtney was hanging out with Katrina and all her family Yeah, so Larry was there Katrina Katrina's mom and they're all having dinner. Yes, and he it was Everett, right? Was it ever it was Ethan's telling the story to everybody at dinner. Yes, that's not knowing what it is and Justin and Courtney are like First time hanging out with all Katrina's family some of that in there. Courtney is so embarrassed. Oh my god He did man last night I'm melted my heart dude. I so Right now. I've told you guys like he he we have the the little like Outside lock on the door. So and he and we can see him through the camera and like, you know Every once while you put him down and he'll get up. He'll walk over He'll check the door and we can now do this like max get back in bed Well after last night was one of those nights and it's not normal that he'll do that like three or four Normally does it one time we tell him and then like he's out every once in a while He'll do it multiple times and normally does it multiple times some things up either Maybe he went to the bathroom in his diaper or he's not feeling good or something And so he had last night. It was a couple times like that. I thought I'll go in there I'll go I'll go check on him and I go walking in there and he's all right open the door It's always so cute and funny because he knows he's not supposed to be up and I always open the door And you know it kind of looks at me and then he he puts his head down And then he like puts his hand his hand out to grab my hand and why and we know we walk back to bed And then put him back there and we go walk back But this time he stops and he looks at the rocking chair. He sit down sit down Oh, no, and he wants me to sit he sits down and he climbs up at me and then he like nuzzles his head into my shoulder Especially since like he said that age now where I don't rock him I used to rock him to sleep all the time. Well, that's been gone now for almost a year, right? Do you get it now when you see old pictures of him already where it makes you emotion? Oh, yeah, I mean there was it's like that that version of him is not it's gone Well the side that I remember I used to say how much it drove me crazy that I had to lay around all day and watch TV with Them stuff, but then there's the other side of that was so great Like I remember during football like football season this year was different than football season that year as he would sleep on me I'd watch the games on the couch and he just sleep on my chest the whole time and it would be wake up get fed back On my chest dad watches football or now like I can't get him to sit and watch football with me He's playing his toys, so I miss all that no I really says this thing right now where he gets he'll get super frustrated And if I try to do something he'll like try to squeeze my face just instinctively like he's upset And I'll look and I'll be like ow, and then he'll look at me and he'll grab my face like this And he goes papa and then he kisses me Now are you do you and do you guys do this too? I'm curious Do you guys like when you guys see things in the kid like point out who he gets it from you know like? Oh, that's definitely from you That behavior or that thing that he's doing that's definitely come you guys do you and Jessica do that Do you guys go back and forth yet with a release like that not too much not yet? You know why because the when he's young he likes to talk. He's very affectionate. He likes to hug. That's both of us So so far there's not like you know something that's really sticking out because those things are I mean Jessica And I are both very verbal we're both super empathetic and loving and hugging and kissing awesome And that's him right now He's he is just like me in the mornings like his the way he is He don't like to be fucked with for the first half hour, so He is the easiest best like loving sweet kid ever But he has his and I feel like on the same way I'm very easy-going guy also, but there's a few things that like just don't fuck that up for me Like just leave me alone, and he is exactly like that. It doesn't matter Great sleep doesn't matter if it was what terrible sleep where we're at like just the morning time I learned that one one of our first trips when I woke up and did what I always do to fuck with people And I was playing loud-ass metal music that'll be hilarious And Adam walks out and I look like I ruined your whole day And he's like that he's like in this it's like my one button and once once I warm up I have my cup of coffee, and it's been about a half hour hour Then I'm like the happiest guy in the world right and he is just like that It's like you just gotta let him slowly wake up. Yeah, and then he's cool I feel like you're either one of the other Yeah, you're either like the wake up super energy turn the lights on real quick bright Let's do this or you're that person and they always marry each other. I feel like that's Oh you guys are both like that they're not a morning person So are the boys like that did they both end up that same kind of starting well Beforehand they were like they would get up first thing and they're like ready to go And now Ethan for sure is like the pre-teen kind of oh, bro You know just like I kid I have to literally go in there like rip the sheets and like pull them out You know oh just wait I remember when I was a teenage, you know when I was in my teenage years I used to be able to sleep in if I wanted to like I've been a new dude. I used to sleep into it No way I could do that. No if I sleep until noon now There's something very seriously wrong with my health when I was a teenager now It didn't happen very often because nine out of ten times my dad would do this He didn't knock my dad never knocked open the door full blast and this is exactly what you so what though? Go mow the lawn and you walk out. Oh Fuck I got it and he would just leave like you didn't I couldn't say shit back had to get up mow the lawn 6am You know, I meant to I looked up I saw that we had a veori commercial today too, and I don't did you guys get Jerry over the sizes for the girls Yeah, yeah Tradition yeah, I covers my ass. I've gotten well. I've gotten compliments on Viori more than any other piece of article clothing they've ever worn from peep from random people maybe because it's the nicest stuff that you were probably It's a real huge step up, dude Yeah, my family appreciate my family like you gotta say something nice to him right now because he's actually doing something That looks all right. No people know I people ask me where'd you get that that looks really good or whatever? Jessica really likes it too. She thinks it's very handsome. That's leisure wear She's like, you know with you she goes with your with your like your your silver hair and you're wearing your leisure wear You just look like a really sexy older fit guy supporting dad. Yeah. Yeah. Thank you very much Well, I just love it's so weird that I could wear like khaki or like slack type pants And I'm like squatting in it, you know, and then I'm like Doing everything in the same pants. I mean, it's a beautiful thing for me Well, isn't it wild that wasn't even a space like just I don't know what wouldn't Lulu hit the scene because they were the first to like Kind of really break that's been around for a while, but I wasn't like men were like less than I was Came around when we were we were trainers before Lulu hit the mark as I remember vividly when it hit the market 2000 2000 The mishap where it was like the see-through Darn yeah, but I mean, but I mean your only options as a man before were You wear sweats and if you're not in the gym, you look like a bum like well, there's that guy It's on a well It's interesting, you know talk about a shift a total shift in culture that caused it and completely new market Open up it was just I mean just think about this in the 50s It would be so unacceptable to wear something that was like spandex. He at all in the day Men were suits and women were dresses all the time like that was like normal attire It just wouldn't be socially accepted where now it's totally socially acceptable to be in this kind of Athleisure wear this this space and it's it's a shift in the culture You can wear thongs on the street. It's that's where we're at. Yeah Well, I think you were you there bro. I'm just saying House on your block you guys don't watch influencers in the wild. It's everywhere. Oh, yeah I found that page to do before had 10,000 followers and that thing I knew it was gonna be man I was like, why didn't I think of this? This is such a brilliant Concept and people are gonna provide you content all day long. I know it's wonderful It's so good I want to bring up a couple studies for you guys because I want to throw these in I don't want to miss these so interesting study came out on THC the the major cannabinoid in marijuana and Monkeys and testosterone production and testicular size so they gave monkeys THC and over time they found Reductions in the size of their testicles and lower production of testosterone. It's another animal study showing Chronic use of THC can lower testosterone affect the endocrine system gives you BBs Yes, so and I know people are like, oh, it doesn't affect testosterone. I don't believe that I know if I use too much in the past I could tell so I Agree with you. Although I went down the rabbit hole of like this It because it was kind of making me worried because I out of all of us I obviously admittedly smoked the most weed and I remember when I was I was starting to get like the gyno flare up when I was And I couldn't figure it out like what's going on and then I think you and I were talking about it So then I was like, oh, wow, they could marijuana is having one of my friends is a chronic marijuana smoker Really? Yeah, I had gyno and it had no idea where you know, you got it from and I'm just like dude Well, what I started to notice was, you know, if I if I was taking like Breaks like where I wasn't having it every single night and I wasn't smoking like heavy It was like oh like my I would say that my normal cadence of smoking is Every other night or so and I couple puffs right before bed and that's kind of but there's been times in my life Where I've been smoking like a half a joint before bed, you know or something like that Which is a lot for me, right and when it was during those times was when I was doing that just by me scaling back So my where I'm heading with like when I started diving deeper is I also see or saw that it when you when you scale back or stop it comes right back So it's when you're in the when you're in the thick of it. Yes You it has those side effects, but take it out and then right away it rebounds. Absolutely. Yeah, because the the Reproductive system is chock full of cannabinoid receptors and THC has an interesting effect on them And so this is a kind of hormonal effects that you notice so lots of weed can cause some you know detrimental effects on your hormones Now it's not so the same as something like CBD CBD is very interesting right CBD and other cannabinoids Don't hammer the CB1 and CBT receptors like tea and doesn't actually mitigate some of that With THC in terms of the memory loss. Yeah, it helps with the memory loss THC Combined with CBD less memory loss effect. It's a one-to-one, right? Usually is what they'll find or less anxiety or paranoia effects. Oh, yeah But this is another reason why another reason why I always like to take like a break for a little bit after I've been consistent I just noticed negative effects. It just stops feeling is why I mean save you save money that way too I mean if you all you had to do is take a break for a week off of using cannabis and it feel your tolerance goes yep Back down and it's like oh my god It feels like it's the first time I ever had this stuff And so for that reason I think it's worth it and then of course for the the compounding effects It probably has on your your hormone levels. It makes it to one more study before we We sign off here with this intro Did you guys see the John Hopkins study that is going is circulating right now and going insane? Causing so much controversy. No, cuz I mean originally there was one about covert that was exactly what we fucking said Right under the Over a year ago that there was going to be unintended consequences and we have to really ask ourselves Okay, tell me dude, and chill lives. We're saying we said this from day one Go back and listen to the podcast that that the best thing you could possibly do in a situation like this is inform People and allow free people to take the their own risks and in chances themselves Which means you can either a say if you own a business can't come in unless you're vaccinated Or you can say come in if you're if you're not or you are it doesn't matter You allow free people to make those choices. You'll have far less unintended That's right. You're really if you're really scared You're a super high-risk person get all the vaccines get the boosters stay in your house as much as possible Where you're masquerade go smart strategy and so and so the numbers are out So the numbers are actually out and we were a hundred percent correct So this is a this is a meta analysis. So this is an analysis of many many studies By the way, they looked at tons of studies and only qualified. I think 24 So these were like the best 24 studies and what they found was the the effects on mortality of COVID were Insignificant between states and areas with heavy lockdowns and heavy-handed approaches and those where there were a much looser approach to COVID so however the study also found severe unattended consequences both Economic and mental and emotional effects things like depression, you know overdoses domestic abuse And of course economic issues which can lead to all those different things so not to mention to that We are I hope this is the nail on the coffin. That's what I hope Yeah, yeah, so the children and that's where I was just gonna say is like we traded We traded a senior population that we are trying to save and potentially did more damage to the future generation We're gonna still see the damage of that cause Yeah, we're gonna see where it's we don't even know we can't even calculate the dramatic effect Yeah, we literally caught we'll trace it back Guarantee it and I want to be very clear. COVID would have affected things anyway But not nearly to this effect what you saw in in the places with the most heavy-handed approaches was a huge It's just so funny too because the very people that supported these crazy Measures are the very people that are like we need to fix the you know the income gap But we you know what we did with this is we destroy we took the market and destroyed small businesses and gave that market share to big businesses So Walmart and Amazon and Target made way more money, right? Like I hate monopolies I hate you know the same people like Cracked down so hard destroyed all like small business with their ideas totally and it had little to no effect except for the negative unattended consequence, so I really hope this is the nail on the coffin for This type of policy by the way China Which is has way more control over the people has way more crazy draconian policies So they can literally and they literally are by the way locking people in their homes You can lock them up and not let them out a lot let them out They'll tell people if you test positive you have to stay in here for two weeks You have to do this you're not allowed to do anything. They still have COVID It's still people are still getting and what are the consequences of that? Would you want to live in a place where oh, you know, we decreased our COVID by 50% but it's a prison It's a living in it's a prison and it's a it's a ridiculous approach and I hope nobody in the future Supports this bullshit again because it's we have the evidence now. Thank God. So there's the numbers. There you go Well speaking of numbers I wanted to bring something up that I read this morning that I thought was really interesting You know we've been because it's something that we've talked about quite a bit, which is the streaming wars, right? We talk all about well, you know what companies are are leading and is there gonna be a dominant one? Are they all gonna be around and you know when we have that conversation? We don't include YouTube in that as we don't think of them as like a streaming service And this is an art. Let me read this short little bit from the article. I was reading I think this is in the hustle I think I was reading and I thought this was really interesting. So Google acquired YouTube for 1.65 billion in 2006, but didn't break out earnings for the streaming service until 2020 For the latest quarter YouTube ads brought in eight point six billion dollars. Here's the wild part That's an annualized run rate of 34 billion which outpaced Netflix at 30 billion run rate for the first time Oh my god with a mostly ad base ad base business YouTube is usually left out of the streaming subscription wars, but the conversation But it's clearly they are the video leader as one point comparison a study at of Android users found that 2020 the in 2020 the average monthly time spent on YouTube was 23 hours versus six hours for Netflix Well, you know, you know what it is here. You have a largely free service there You can pay for YouTube red, but most of it's free Yeah, it's much more decentralized than what you'd see on Netflix or anything else because it's you produce your own Content put it up there. There's tons of available content. It's used by way more people and don't forget this Google Works very closely with YouTube. So when you search on Google YouTube things pop up. Oh, yeah, so you they how crazy is it? Let's talk about Google, right? I wish they were cheaper. I'd love to buy a lot of Google is a money printing machine I mean they they own Google one entire Internet and number two. Yeah Search engines. Yeah, I mean with with Google search and then with the YouTube channel They just so anything and everything everybody that you're trafficking through Google. It's it's not to mention to Netflix in order to to generate that 30-something billion dollars a year. They're spending a Tremendous yeah to produce and to make and to be one of the leaders in content producers Where YouTube is allowing others to do it for them to generate like that So if they it's you know I talked about before that I believe that we're gonna see a monster come swoop up or gobble up a Handful or most of these like talk about they're them being one of the best positions to potentially do that with the amount Of revenue and money they have they're already generating and the viewers they have there The only person who has more eyeballs and attention is Facebook, but it's like neck-and-neck with with YouTube Wow, so the power that they have is is one of those money I remember When YouTube was young I would go on there and look at like fitness people and I remember thinking to myself like God I wonder if I should get on YouTube. It was a long time ago, and there were like One like it was one guy Scooby. I think was his name. He had the top YouTube channeled. There was like another guy Mike That Asian guy that yeah These guys became millionaires largely because there was no competition So they put up their videos and there was an easy market for them Obviously, they couldn't do it now because now it's so competitive, but I remember thinking myself Oh, I should do this, but I don't know how to do it. So I never did Totally could I would have crushed Scooby. Hey, you got to go check out one of our favorite sponsors LMNT they make electrolyte powders with an Appropriate amount of sodium. Okay, because most electrolyte powers don't have enough sodium to make a difference These ones actually do of course. They taste delicious. There's no artificial sweeteners or anything in them They have flavors like watermelon and raspberry and citrus. I love them. You get better pumps in your workouts No joke better performance. I was skeptical at first. I've talked about this on numerous podcasts I love their products so much that mine pump actually invested in the company. This is a hundred percent true That's how much we like LMNT anyhow, there's a discounted hookup for you listeners right now So here's what you can do. You can actually get a free sample pack. So you don't believe me try it out for free That's what you can do right now. All you got to do is head over to Mindpumppartners.com go to LMNT click on the link and you can get an eight packet Sample pack from LMNT. So go try it out All right, here comes the rest of the show. First question is from Shantanu K. Desai What training frequency should be applied towards stomach vacuums? Can they be done daily or should there be a few rest days in between? Oh good old good old-fashioned bodybuilder exercise. So daily first of all the vacuum is a great way to train the The tva the transverse abdominus. It's the muscle that sucks in the waist It's actually one of the few exercises that'll actually shrink your waist If you get those muscles tighter and stronger and it's like the body's weight belt So it's an important muscle train, especially for Postpartum women. Yes after having a baby, but it's it's important for everybody Because it's minimal resistance because it's not a heavily loaded exercise You have to create the tension yourself when you do it It doesn't create a lot of damage and you can practice them every single day And what'll happen over time is you'll get stronger and better at doing them So when you first start them, you may feel a disconnect that may feel kind of weird But over time you'll get stronger and stronger and be able to generate more force with them But this is one of those few exercises go ahead and practice them on a daily basis That's always how I recommended it. Well, wouldn't you say like training the tva that's you're you're really looking for The ability for you to be able to draw that in almost subconsciously, right? We're not trying to build or bulk or like adding you could with the vacuum Right. So that's what I'm saying is like so this is what the the more you do that The more it becomes like a regular habit for you that when you walk around when you've been over doing Like a natural weight. Yeah, you're naturally kind of drawn in and comfortable. I think I actually think that When I was training for the shows and stuff like I obviously because of my stage posing and stuff I was practicing kind of doing that all the time I never felt so good like as far as like my low back support and then my posture I started to I could tell I was carrying my posture walking around just More upright than I ever did because of how much practice I was putting into to that drawn maneuver That's the most I never I never have cared enough to actually apply that consistently But when I had to because I was practicing posing so much I got to a place where I could tell that I was naturally and I can already tell since I haven't Trained it like that frequently again. I I have to more I have to be more Actively thinking about oh, I'm not I'm slouching or I'm not drawing in where I kind of have felt that I was like holding myself that way all the time when I was practicing At what point did it fall out of favor in like the bodybuilding community because that's really where So, you know, it did and then it's making its way back, right? So ever since the the reintroduction of classic Physique that category, which is only like because the vacuum pose It's an old school bodybuilding pose. You see Frank right where you get to see the ribs and everything and it's Yeah, so it's almost like an ab pose with the hands behind the head But rather than flexing the abs they would draw in with the tva and create this Frank zane the one who's most famous for doing it. Yeah, but they all did it I mean they all did but he's like most famous for that right that one behind the head And now you just see the turtle shell ab, you know where so I think that's why it kind of fell out of favor Right, they stopped doing it because everybody had pretty shitty mid sections and now that new category is open And I think what do you think classic's been around four or five years? I think so. It's only been about four or five years It's already bringing in more money than traditional. Do you know that? Oh, I didn't know it's it's a more I mean, I say yeah it with quotations because there's more desirable physique Yeah, they're not like so freaky looking and it's kind of harks back to the harkens back to the old days of bodybuilding But yeah, it was a pose and so people practice and you can get better at it where you really draw in And tighten that muscle It's extremely valuable for postpartum women extremely valuable because that muscle atrophies In order to make room for baby and I remember I get clients postpartum And I'd say okay We're going to try and strengthen your tva and I'd have them You know you want to be on your hands and knees if you want a little bit of resistance from gravity I would place my finger on their belly button and I'd say now draw it in And they would always be shocked that they couldn't because they lost total connection to that muscle And then at through practice they were able to do it and it totally works And what you'll find is if if this muscle lacks I guess strength and uh instability As you do vacuums you'll lose like a half an inch Maybe an inch around your waist without getting in the leaner. It'll it'll make your waist smaller Just because this muscle is doing more of its job Next question is from daniel james for beginning lifters How do we figure out how much weight to start on main lifts? I did a video on this. Yeah, you did didn't you? Yeah, yeah, it's not the best video quality. It was a while back when we did this, but um, I don't know It's it's the best way I've ever been able to explain to somebody because it's it's it's not it's not like a straightforward formula Like oh, if you're a new lifter plug in 10 times your you know this minus your body weight It's like there's not like this perfect formula. You've got to kind of figure it out through it. Yeah And I think the the biggest mistake made Is people grabbing a weight they can quote unquote do But they don't do with like perfect form. Yep. I agree and so You know, I'm always telling a client like yeah We want to do the most weight we can and be able to maintain perfect form through whatever the desire reps are Usually pretty light for a beginner. Right. So if it's 10 reps I want to be able to perform barely be able to form 10 10 reps not barely be able to perform 10 reps at all. I mean with perfect form So that means I probably could do 12 to 15 reps. No problem But I'd have to rock. I mean if we're talking about bison curls Rock my shoulders or my elbows or arch my back to get up those last three Like if you have to break form at all and you before you get to the rep range, it's too heavy You back off if you can do all 10 reps with perfect form and it's not hard at all Then you need to go a little bit heavier. And so that's what you're looking for This is something I've been working through with the high school kids Because it's it's really tested me in terms of like Um, you know answering a lot of their questions because they they're just not familiar with weight training Like they should be and so to pick weights It's like trying to describe like you want to have each rep needs to be quality reps So each one has to you have to be able to do Like maintain composure maintain control of your body And work through each one of those without, you know, wavering at all And if you can't you got to go replace those weights and go down a bit And so they're just like looking at me like dumbfounded like it's it's about like always lifting more Yeah as a beginner, especially you're better off airing on the side of lighter Always right because you can always you can always progress and you're a beginner. Anyway, I'm going to tell you something right now You have something to build on yeah And if you're if you're deconditioned you don't work out and you go to the gym And you're like i'm going to try doing squats you do body weight squats Which is more than you do every day. Yeah, you've actually sent a muscle building signal And you might actually even get sore from doing just body weight squats I remember back in the day as an early trainer not realizing that I take a beginner And I'd push him through a crazy workout and then of course I'd get the phone call I couldn't walk for you know five days or whatever, but that was way over doing it and I only slowed the progress Air on especially when you're a beginner perfect form is more important than intensity air on the side of lighter You'll still improve you'll still get stronger if you do the opposite Air on the side of heavier and sacrifice form you'll actually slow your progress down Well and listen anytime that we talk about things like this where there's a video that we've already created that's specific to this All you have to do is check show notes So I know we get a lot of these questions and then people are I can't find it's like check the show notes It's mind pump podcast.com where you can find the show. Yeah or down in the description of the link right if you're watching this on youtube exactly Next question is from lazy lazier Will consuming all my calories in one meal a day and not eating For six to eight hours after a workout limit progress and or ruin my metabolism I'm currently five six hundred fifty three pounds eating twenty six hundred plus or minus two hundred calories Trying to recompose and maintain naturally skinny. Yeah, okay, so I don't understand what he meant by maintaining naturally skinny But okay, so let's let's go back here for a second technically I mean maybe a little bit You're not going to build as much muscle Maybe studies show that you probably want a protein feeding every four to five hours To increase protein synthesis. It's not a huge effect. So it's not a big thing But let's talk about it's definitely not going to ruin your metabolism No, but let's talk about let's talk about the reality and the pragmatism of this you're eating one 26 plus hundred calorie meal. That's a that's a big sitting. Yeah. So how is that going to affect your digestion? How is that going to affect the food quality? Because I don't know about you guys but eating twenty six hundred plus calories of whole natural foods Is really hard. It's like a brick also. Show me what it's going to look like protein-wise Yeah, we hit your approach. So you're hitting your let's assume this person They're 153 pounds say they eat 130 grams of protein in that meal. Yeah, you ain't eating 26 hundred calories unless it's garbage hyper palatable processed food or or if it's just you know, you know, how much that is a chicken breast, you know Say what is that uh 42 so you're eating four six ounce chicken breasts in one city and then you're throwing another stuff on top of that Yeah, yeah, no the pragmatism of that is uh, it's it's not great. I don't think it's a good idea Um, I also think it could encourage A bad relationship to food because let's say you are a unique person that can do this and you eat one 26 or 2800 calorie meal With 120 grams of protein You're literally Daily restricting and binging because that's a binge You know mentality with that volume of food and it does kind of encourage that so pragmatically behaviorally I don't think it's a good idea. I mean that's the stuff you have to consider here because technically you're fine Technically you're not going to ruin your metasem. Technically you could get the macronutrients you need in one meal I have done this before and been okay. So I just I think we you have to always consider Long-term behaviors around this and you know, are you promoting the best behaviors? Is it realistic like So you gotta you gotta weigh all that in yeah, I've tried this really it's it's not the digestion That was the hardest part for for me. And so it's like if you really Can digest is just fine and you can You can do fine with it. I mean, I guess that's an option But for most people I would I would tend to think that they'd have an issue with that It's making its way back around. It's called omad diet, right? So it's making its way back right now I did it. I was a warrior diet warrior diet was yeah, they call it. No when it's when it's a single meal I just call yeah, yeah one meal one one meal a day warrior does it like yeah dinner only. Yeah, you saw um What's our buddy mark bell? I don't know if he's still doing it, but he was promoting it just like a A couple months ago. I don't know if he's still going on or not So I mean the one thing I love about mark is that he does all these different things and he shares with his audience And I think that I think that's the he's honest about it. Yeah, I think that's I think I appreciate that I don't think he's pushing one single diet Um, and I think really what I think he's trying to show is that there's a lot of different things that you can Do you don't have to follow this one diet a lot? They all technically work if they're based off of less calories and you're trying to lean out So they make sense But I think that's what you have to really consider is like how practical is this? Do I enjoy doing does it work while and maybe this is Incredible for your lifestyle. Maybe it's very I just don't understand how the average person Can eat over 1,300 calories of whole natural foods at one sitting and not feel really have to shovel it in not feel terrible Right not feel bad. It's too much. You got to digest at all. It's a lot of volume I mean I could do it with like shitty food I could eat over 2,000 calories worth of garbage because it's you know It's engineered to make me want to overeat and I'll feel terrible after well This was the hardest thing for me as far as maintaining my when I hit my peak size of like 235 body fat and like, you know 20 to 220 something pounds of muscle on me like that Was so incredibly difficult to to keep up the calorie intake that was and and then and to do it Without piling on, you know ice cream or burgers and fries Like I had to do that to hit those numbers and you just to push those limits. It's just tough Yeah, I'm right now. I'm averaging about 3,500 calories, which is a lot for me That's over a thousand calories for breakfast lunch and dinner if I'm only eating three meals Imagine doing that one meal. This is not going to happen Next question is from t-circ How long should one stick to a workout routine? Oh, that's good. You know what? It depends on the routine, right? If the routine includes Phasing and changing of programming and considers that your body needs different stimulus Needs to move in different planes of motion Needs to focus on certain, uh, you know, correctional exercises to prevent overuse injuries Well, then the workout routine itself is it's all baked in there But most of the workout routines that I've seen Probably start to lose their effect or and or cause overuse type injuries and pain at about the three month mark It's usually what it looks like if I have all the routines. I'm familiar with and I've seen You look at me like yeah after about three months You're going to start to hit a wall and then maybe it's a good time to I mean I think I would not only agree But I'd even say that like our maps anabolic or aesthetic programs Are like that too even though we phase it you could probably get away with doing it longer There's some things that are missing that you would want your routine. We've talked about this before I think or personally, I don't hear what you guys think Maps performance is the single program that if I if a client if someone came to me say adam I can only afford one of your programs and I want to just run it back I'm going to run it. Yeah over and over for an entire year Which one is the best and and honestly it doesn't even matter what your goal is It could be building muscle burning body fat just being healthy Doesn't matter what your goal is if you were if you asked me One single program that you were going to run over continuously in a year's time or two years Maps performance because of what you said of like, you know, a lot of programs are limiting some things that Eventually, if you're not like maps anabolic it it's in the sagittal plane Totally and you're you're no lateral movement very little rotation Yes, you're going to get start to notice aches and pains in your joints great You know muscle builder for a three month period. Yeah maps performance is you use all planes of motion Mobility is very important. There's a strength component. There's a you know a component of speed in there Endurance, it's the most balanced I would say and you could definitely run it indefinitely in the short term Is it going to build as much muscle and strength as some of our other programs? No in the long term though to win because exactly what you're talking about Yeah, well, it's always the one to to throw in there to interrupt that because you know most Most programs are structured that way very heavy in the sagittal plane and very much You know repeating the same type of stress like over and over and over again, right? And so to interrupt that you know helps to kind of create that longevity within You know you achieving where you want to get but then like continuing that progress. Yeah, I I totally agree I mean, of course the best You know Combination is just to go through different programs complete one do another one. Yeah, that would be I mean obviously That's the way we wrote them with that intention is to is to cycle through all of them and get the benefits from it And you'll get the most benefits, but if I had to you know all I can only give you definitely one program Even in the irony that right that's not even that's my one of my least favorite of all of our programs But I know it's one of the most beneficial That if I if I had to stick to one forever that would be the smartest one The irony is that the the one program that most viewers and listeners would probably get the most Gains and results out of only only because I know most of them are like drawn to bodybuilder style Mass programs. Yeah, there's going to be mass performance. I I'd say eight out of ten people watching this right now Would do mass performance and at the end of it be like holy cow. Yeah, this is totally what I need it So look if you like our information head over to mind pump free.com and check out our guides We have guides that can help you with almost any fitness goal You can also find all of us on instagram. So justin is at mind pump Justin I'm at mind pump sal and adam is at mind pump adam