 When it comes to pursuing your health and fitness goals, whether it be fat loss or muscle gain or improved strength or athletic performance, your choices are not do it the right way and the slow way or do it the wrong way and do it fast. Those are not the two choices. It's a myth. It's not fast or slow. It's yes or no. In other words, the right way is the only way to get where you want to go. The wrong way doesn't get you there faster. It doesn't get you there at all. So get that through your head, everybody. There's right and wrong. There's yes and no, not fast and slow. They're going to have to chew on that for a minute. It's not fast and slow. It's yes and no. Well, there is a temporary yes sometimes. That's a no still, right? Yeah, you're right. So I think that's where you got a chew on that a minute because you think like, oh, well, I did it fast. But I lost 20 pounds. Yeah, I lost 20 pounds. Yeah, the question is, did you keep it off though? Yeah, you gained it back though, didn't you? And if you gain it back, then what's the point of all that if you just got a temper? And by the way, every time you do that, it's that much harder the next time that you try and lose it. So doing it the right way is the only way because you're going to eventually put it back on. And every time you eventually put it back on, it's that much harder. I want to communicate this because that's the thought that people have in their head. Like, oh, yeah, I could do it the right way. But what's going to take longer? I'll do it the right way. Yeah, and it's going to take longer. I want to just get there. I want to get there fast. Like what you said, Justin, I used to get this all the time where someone would say, well, fine, but let me just get there the fast way. And then we'll figure it out how to keep it off when we get there. It's like trying to build a house quickly without a foundation. And then once you built the house, you're like, okay, now let's figure out how to keep this thing from falling apart. Have you ever done that? Okay. So one time I had this guy. Oh, I've never built a house. No foundation. No crease. No, it was just for like a shed, like outside. And I remember the foundation itself, you couldn't even tell just by sight, right? It was sloped just ever so slightly. But as we go to actually frame it and put all the boards up and everything else, like just that little bit of like a half an inch difference, like turned into an inch turned into two inches, like the further out we went, like it got exponentially greater the gap in the distance. And so it was so obnoxious. Do you remember when my stepdad explained that when he built the studio in Truckee? I thought that was so interesting when he showed me like how difficult such a simple build like that was because it was in our garage and garages are all designed to have a very slight slope. So they drain out or whatever. And the studio is only, I don't know, 10 or 12 feet long. And so at the other end, it was like a millimeter off from the other side or something. So, and I'm like, who cares, dad? I'm like, this one's not on video. We're not using all the time. It doesn't matter if it's on. He's like, oh, yes, it does. He's like, because for every millimeter it's off here, everything else that we're going to do it just compounds. And then the whole thing will be crooked. And it's like, yeah. So I've never built anything. So here's my analogy. I've definitely put together things for my Kia or toys for my kids. Oh, Lord. And you ever miss a piece early on in the build? Yeah. And then you go through on the back and like, wait a minute. Yeah. And then you go through and you end up forcing stuff, you know, and then you start to force things and force things. And then you're like, you can't force another piece. And then you have to go, oh, it's like, you can't fix the mistake. Just fix it. You have to go all the way back. Disassemble it and start over. Yes. That's what you're dealing with when you do it the wrong way. That's right. So it's not, it's, there's a total myth out there that the fast, the wrong way is the fast way. The wrong way is the wrong way. Period. And the story. Well, and I've said before too on here that it's actually really ironic because when you do it the right way, you actually, the body compass isn't changed. It's actually faster. Yeah. Like that's what, so like when you think, okay, someone who wants to lose like 20 pounds of fat, right? I want to lose 20 pounds of fat. Yeah. It's a body compass. Not just 20 pounds. Right. Not just 20 pounds. I want to lose 20 pounds of fat. Yes. The fastest way may look like the scale, like not moving at all because they have this beautiful exchange of every time they lose a pound of fat or so they also built a muscle, built muscle. And that will create a different body composition change faster than just dropping 20 pounds. But because the scale is moving like ridiculously slow, they think that their progress is moving super slow. And then they make over corrections. Oh no, I got to ramp up the calorie burner. Oh, I got to cut more calories, but in reality, and which is so hard to communicate to somebody who is just starting their fitness journey and wants to lose 30, 40, 50 pounds that you're like, well, technically the best way we could do this is actually not to see much movement on the scale at all is because especially if I got you weight training, we're hitting our protein intake, we should see a very nice exchange. I'm going to add to that. When you do it the right way, it actually feel, well, it is a lot easier. It is. You're working with your body. And this is where people sometimes also get messed up is doing things the right way. Their body is changing. Everything's working well. And then they think, well, I'm not working hard enough because this isn't hard enough. So I can get there faster if I beat myself up more. And people really screw things up when they do this. It's like, wow, I'm burning a half a percent or a percent of body fat a week. I'm getting stronger. Let me do a bunch more stuff to make it happen faster. And when it happens, they plateau or go backwards. Usually they're getting stronger and they're doing everything correctly, but the scale itself isn't changing or it's like increasing by like one pound and it's like, ah, it's this, this like hysteria over that fact. So we got to abruptly change like the entire plan, which then leads them down this path of speed. Physiologically, it is way easier to do it the right way. But psychologically, it's a lot harder. That's right. That's the part we get in our own way because we think we want to see this number of scale. And because we're so fixated on that, we get it. That's the difference. That's the thing you're wrestling with every single day or the reflection in the mirror because that can be very deceiving also. You're looking at yourself in the mirror. You had extra water, sodium that day, or maybe you had a food that your body reacted to a little bit. So there's a little bit of bloat and you interpret that reflection as, oh my God, I got fat. Overcorrect. Yeah. Or oh my God, I'm not cutting. I'm putting on weight. It looks terrible. And then you overcorrect. And it's like, man, if you just. Here's some of, I'll, I'll say right now the best phrase or word you'll ever hear out of your clients. And for trainers and coaches who've been doing this for a while, you've heard this before. You know exactly what I'm talking about. When you hear this, it's literally angel singing. And this is what, this is what you'll hear. This is when you do a good job and you're really crushing in your, your client is on the right path. This is what you'll hear. Man, this is really weird. I'm getting leaner. I feel like I'm eating a lot of food and I don't feel like I'm working out that much. Like what's going on? Like this is weird. When I would hear that. Yeah. Yes. When you guys would hear that from a client, we're just like, oh, you just feel this wonderful warm feeling. And then I tell them like that's supposed to be. It's not supposed to feel like you're clawing at every single incremental change and that you're just redlining the whole time. Working with your body feels good. It doesn't feel bad. Now the struggle is in the consistency. The struggle isn't changing your behaviors, but it shouldn't feel like you're literally spinning your tires in the dirt. You're redlining. You're scraping for everything. That's not, that means you're, there's a lot of inefficiencies. That means you're fighting against your body, which by the way, I'm going to tell you something right now. The body is undefeated. Your body will never lose the battle. If you fight against your body, your body will ramp up until you lose. And that can look really, really bad. Well, I know it's, we're kind of alluding to like fat loss and nutrition and all that, but like with your workouts, the same thing. We get this all the time where it's like, well, I feel like I could have done a lot more. And that workout was actually kind of, I hate to say it like it was kind of easy, although I am lifting more weights than I was before. Maybe I should crush myself a little harder, you know? And it's like, and then they crush themselves a little harder and then they get sore and it's like this, you know, stall and they hit this plateau. And it's like, you are on the right path. Like keep going like to the point where, you know, you want it to energize it. You want to have like those strength gains, but it, you know, it's okay if it like feels like, well, I probably had a little more in the tank. That's just fine. Well, yeah, that's part of the overcorrection, right? Rarely ever do I see somebody see the reflection, see the scale and go, oh, I'm going to make a minor adjustment and just cut a little bit or I'm going to like maybe walk an extra thousand steps or something like that. They overcorrect that by going, oh my God, I need to restrict calories and I need to ramp up in tizzy. It's like the worst thing they could possibly do is like simultaneously do that to themselves. And that's what really causes the overcorrection. They probably would have been okay with adding one more set in their workout or deciding they're going to go for a walk for a half hour additional to their activity for that day. Like that would be a nice minor adjustment to see, oh, maybe it's minor. Yeah, but it never is that. It's always the extreme other direction. It's like, what do you learn when you're driving and if you start to hydroplane a little bit or you have to steer in one direction a little bit, they tell you don't overcorrect. Cause what happens like, oh no, overcorrect. Now I'm screwed, my car's going to flip or I'm going to spin around on the highway. That's exactly what happens. And so it should feel, this is what it should feel like if you're doing it the right way. The challenge should feel, you should feel the challenge with the consistency. You should feel the challenge with the behavior changes. That's true. But in terms of your body, you should feel better. You should feel more energized. You should feel like you're working together like you and your body are partners in this and things are happening and you just, man, I feel phenomenal. I have more energy to do things. I'm using up every bit of energy just to do these workouts to try and lose this last five pounds. That's the wrong feeling when you're doing that kind of stuff. Today's giveaway is the Super Bundle. That's a lot of programs. You can win for free. Here's how you can win. Leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comments section. Also, only 48 hours left for our September program sale. Map symmetry, half off, and the RGB bundle, half off. If you're interested in either one, act now because again, it ends in two days. Click on the link at the top of the description below. All right, back to the show. Speaking of fitness and muscle and all that stuff, I have a study on muscle and longevity, which is kind of good or kind of interesting. Check this out. This was a big study where they were looking for associations of muscle mass and strength with all cause mortality among older adults. The conclusion in this was that low muscle strength was independently associated. By itself, it controlled all factors that we know of that contribute to mortality. Low muscle strength on its own was associated with elevated risk of all cause mortality, regardless of muscle mass, metabolic syndrome, sedatory time among U.S. older adults. So in other words, muscle itself is extremely protective and contributes to longevity. In fact, low muscle strength, people who rank low in their category or the chart, which I know you're going to ask me what that is. I'm not quite sure what the metric was. So I'm sure they used an average among people and the people that were in the lower end. Low muscle strength, ready for this, 50% increase across the board in all cause mortality, across the board, all things being equal. It's really insane. That's a big number. Muscle is a protective organ period and a story. It's actually one of the most anti-cancer things you could do is build muscle. And it's also the most effective thing you could do to improve insulin sensitivity, both of which are major contributors to all cause mortality in modern societies. Not that I'm in a hurry for us to get old, but there is a part of me that is very curious that when our generation gets into the 70s, 80s. How many of us stay muscular? Yeah, and are we going to see... When you walk in a gym right now and a big box commercial gym, what would you say? There's a handful of seniors in there working out at best? Depends on the time, but yeah. Early morning. Yeah, and even then a handful or so. You don't see 20, 30, or half the gym. A lot of them are doing cardio more than lifting weights. Yeah, very rarely. But as we get older, I think more people... Well, that's what I'm wondering. Is it going to completely even change? Maybe even that... The way we'll know is how the market responds if gyms start to design and shape them to cater to seniors because more and more of them are lifting weights into advanced age. It's really... I feel like our generation has started to make it really popular to where more and more people... I hope it becomes a part of the culture because there are cultures that are out there where it's a part of the culture for when you're older, you do these disciplined exercise routines like China and Japan. I know in Japan, for example... I know, Doug, you're very familiar with Japanese culture. Older populations, it is part of the culture for them to do exercises in a morning routine. Isn't that... I thought that was... You say China or Japan? Japan. I thought China does that as well. China does the Tai Chi. Japan... I think there's a real culture around calisthenics. That's it. For example, companies... I don't know if they do that so much anymore as they used to, but they used to... Before anybody started working in the morning, they'd have everybody out and they'd be doing their calisthenics. And if you look at a traditional... So I saw this on that... What was that series, Adam, that you recommended? Oh, The Hundred? Live to 100? Is that what it was? I forget what it was. They showed Okinawa, right? And they were showing that a lot of them were living in traditional ways, right? Yeah. How about the 90-year-old lady who's like, no chairs or anything like that? Well, that's a traditional Japanese home. Yeah. Is you sit on the floor. I'm so rad. So you're constantly getting up and sitting down several times a day as part of your culture. So their mobility and their strength is significantly better than... What do we do here? What do we do here? Oh, it's hard for you to sit down now. We're going to get you this chair that lifts you up and helps you get out. Yeah. And at first it helps, but then your body adapts to it, actually gets worse. When I worked... So I used to have this incredible physical therapist in my wellness studio. She was phenomenal at what she did, one of the best. And I took for granted how good she was, because looking back, it was like, I learned so much from her. She would work with older people who would hire her because of her background. She would do everything she could to prevent them from using a walker or a cane. So they'd say, oh, my doctor keeps telling me to use a cane or a walker. And she'd say, we're going to do everything we can, because I know the second you start using that on a daily basis, you're going to lose some function. Because you're going to start to morph into adapting to be able to use this walker, and you're going to see your health decline. And I remember having these tough conversations with clients and the clients' children, because their children would bring them in. And the kids are like, but grandma fell already. We got to give her a walker. And she's like, no, I understand. We don't want her to fall, but I want her to use this as minimally as possible or not at all, because the second she starts using it on a daily basis, things start to decline even faster. You know what's funny is when I went on that kick, you know, a couple of years ago, it's been a while now on like my mobility, my ankle mobility, my hips to get down. There was a period of time there afterwards where people were kind of rousing me afterwards, just, oh, Adam's always flexing his mobility, his newfound mobility and stuff. It's like, that wasn't the case at all. What I've done now, and I've continued this, is like, I make that part of my routine. If I'm building Legos with my son, and I have an opportunity to lay on the floor and do it, which seems like the lazy, more comfortable thing to do, I'll choose to sit in a squat, just to just train myself to have that. And what's great is that it's only taken, I don't know how many years in my life now of making that, like, a habit. It's just, now it's natural. It's second nature for me to, anytime I get down, I just get down. And now it's comfortable. I've actually can be in a position that I just remember not that long ago, burning my shins and hips on fire and so uncomfortable to be in that position, I can now rest in that position. And it's like, man, how many of us lose that as we start to get to 20, 30 years old? And then you think the work to get back there is so daunting, so you just discount it. Or you do the bare minimum to get in and get your workout done, and then you just ride it off versus just trying to implement it into your lifestyle. And then before long, you'll see that... When they do studies on modern hunter-gatherers, they are more active than the average, obviously, westerner. But they also take a lot... So a lot of people thought that, assume that hunter-gatherers is constantly moving. But that's not true. They actually take lots of rest breaks and lots of breaks where they're hanging out with family and each other type of deal. But the resting positions are very different. They rest in active positions. They sit in a squat. They don't sit on the floor or in a chair or on a tree. They're sitting in a semi-active position. Unlike, like, I could literally fall asleep and I would still say seated. You know, if you sit in a squat, if you fall asleep, you fall over. So you have to... There's some level of activity that's required in order to do that. Well, not only that, but I think people forget, too. Like, there's more to, like, okay, sure, that's good for my ankles and my hips. Like, that's obvious, right? To get down there. But there's, like, core, posture, shoulder. Like, when you're in that... Pelvic floor, yeah. Like, that's all being activated. I'm sitting in this chair and I could... Core is not activated. And if it's not being worked, it's not being activated, it atrophies. The most important muscle in your body, besides your heart, is your core muscle that supports your entire spine. So the fact that we do all these things to crutch that, it's going to atrophy. And you think because you train three to five days a week and you do some, you know, you do some planks every once in a while, that you're going to have... Like, no, you would way rather have a core that's used to being in a restive position. It's still activated and working. Like, that's going to support longevity. Lumbopelvic hip complex. In terms of, like, breaking your hip and then not having the ability to get up and down for a while is like a big determiner how rapidly people's health decreases and, like, leads to death. And that's, like, with the elder population. You know what's interesting about this is that we often talk about the incredibly transformative benefits of proper exercise across the board, right? I mean, I just looked at another study now where they're looking at depression and they're like, this is one of the most significant things you do to alleviate depression is get better sleep, eat a healthy diet and exercise. Exercise being near the top, right? Anti-cancer, anti-heart disease. Like, pro-mental health, like, just across the board. But what's interesting is I think it has less to do with the miraculous benefits of those things and more to do with the fact that regular modern life moves us away from what we're supposed to do so much that really what we're doing is we're going back to what we're supposed to be. No different than if you have a vitamin D deficiency and you take vitamin D, it's miraculous. And it's not because vitamin D's miraculous, it's because you were at a deficiency. Yeah, you're not in the sun, you're not outside, you're in a totally different environment. Right, so the average person gets all these incredible benefits and exercise because they're sick. Because we're sick the way we live literally promotes sickness across the board. It's a really crazy way to look at it. You know, that's one of the things that I think that's changed for me too as I've gotten older is I look at being healthy through a different lens that I used to when I was younger. My definition of it was like this rigid diet, my body fat percentage, I'm lifting weights. The media version of healthy. Yeah, and when I look at it today it's like, I mean I could have periods in my life where I'm really inconsistent with the gym, but I'm still making very healthy choices in my life and I think that represents health so much more and it's also easier to make moves in the right direction when you don't put this pressure of like oh I have to get in the gym for an hour because the schedule is so busy it's like man, you know you making an effort to get a better night's rest by having a sleep routine is a move in that direction. Me going outside and intentionally getting in front of the sun for 20 or 30 minutes when I don't normally do that can be massive. Me getting up after I would normally eat dinner and sit down and just plop down and watch TV and going for a walk and said like these are all decisions that you have to make and it's not healthy or version of yourself it doesn't always have to look like this I'm weighing, tracking my food and I'm training hard inside the gym to improving your health all the time there's always an opportunity in every crazy busy day for you to make a healthier choice than what you would default to because to your point Sal like our culture the default now is so unhealthy that our attitude is for convenience and pleasure and a lot of that is what's making us unhealthy and so if you can just look at your life from that lens of I'm on my health and fitness journey and sometimes it looks like I'm super consistent in the gym sometimes it looks like man I'm going for walks I'm getting in the sun I'm refraining from tech all the time and staring at a screen I'm actually being consistent there's always an opportunity there to make a better choice for your health it doesn't always have to be this rigid gym routine we brought up that study and I'm like wow maybe the culture is shifting more towards lifting weights this is going to be a thing but then there's the other part of me where it's like we're up against such a beast of a mentality through pharmaceuticals where I find there's a split now with physicians out there that are probably going to lean more against a lot of these preventative measures because now are persuaded more towards diagnosing and prescribing these pharmaceuticals to solve our problems I think honestly the biggest because I know a lot of doctors personally and I've never met a doctor personally who didn't truly want to help people that's just my own personal experience at one point I trained quite a few but here's the problem they meet with people for a very short period of time and the biggest challenge they have is getting the person to follow their advice they don't coach them or train them on a regular basis so if you're a trainer somebody hires you and they see you twice a week for six months a year, two years like our clients who worked with us for years I can work with them through that process doctors don't see people like that they see them once or twice and they're gone hey you should probably eat a little healthier and exercise in one ear out the other so it's easier to be like here's your prescription take this once a day and it'll band aid the issue so I think really it's really a result of the whole system I also think that the human body is so complex that even a PhD that's a general practitioner has general knowledge a lot of general knowledge of the body but unfortunately at least in my experience they don't understand exercise or diet I know it's just not let's say you're a doctor who has his PhD and you're passionate about exercise and diet and you even have knowledge there it's still even deeper than that the amount of learning that I've had to do that I'm still doing and I still feel like I haven't scratched the surface in parts of the body and there's been so many times where I see a case and I'm like oh yeah I've seen that before and then it's like wait a second the things that I did before that would solve the other person's problem it's not working with this person and it's like rarely ever does the same solution work for the same problem again because every individual has so many different variables that affect how our body responds how all the systems work and so many specialists and doctors look at a single system of the body they're really good at talking about one system of the body versus how they're all interconnected and influencing each other and being open minded to say oh well it could be influenced by this other thing and we don't know yet if you're sick especially if it's an acute illness or injury go to your doctor they're very good at that if you have chronic health issues then you want to look at your lifestyle the answer is probably there that doesn't mean that there aren't things that you can look at like nutrient deficiencies or I mean who knows you might have some underlying disease that you're unaware of that western medicine may be able to solve but if it's chronic if it's this kind of thing that's been with you for a while you know my blood lipids are off but it's also some 40 pounds of weight and I've been like that for a long time like hire somebody who works with that specifically a good coach or trainer is worth their weight in gold they're the ones that will help guide you and get you there and it's not going to be one appointment they're not going to just give you a prescription here's your workout in your diet follow this that's a very ineffective approach you're going to have to work with them on a regular basis I just would love to see a shift into more preventative focus like let's get back to not getting sick let's get back to the behavioral practices that we can do and we have control over ourselves you know in order to benefit us and protect us and be more resilient towards a lot of these like factors that are out there and they exist in the world I also think that doctors should get the fuck off of tiktok and reels because you don't belong on there and the reason why you don't belong on there is because I've never seen good advice given in 30 seconds to a minute like that's a reason too I have a problem even with trainers just using that as a resource because what we do in health is so nuanced that a single short answer for someone like that is okay it might help the people where that fits perfect for them but there's also almost always an example where that is that rule doesn't apply so I hate that and then what you see is you see these doctors which is super annoying that are trying to gain social media traction and they're trying to play the game that all the kids are playing yes you know so they're looking at all the trends that they're doing where you find someone and you do a screen over screen and you point them out and you shit on some other professional for what they're doing and they're playing the social helping people and they're just shitting on them and then all you do is you lose a bunch of people you're helping no one it's a terrible place for medical professionals I even think it's not a great place for training the reason why I love the podcast I think it should lead to something where you can explain yourself well yeah you better lead to something longer form because those things are so nuanced I would never want to do this business if all we had as a tool was reels and tiktok to communicate that's what I'm saying it's like junk food it's too nuanced to be able to truly help somebody in that setting it's so annoying it's like you ever watch political debate and they take the oh he got him there oh he said that thing that's the tagline and I actually feel like the culture is shifting some of these professionals on how they communicate because it's now turned into it's all about getting those clips so even the way you hear people answer sometimes is they do it with that intent of oh that's going to make a hot it's going to be a sound bite I can't stand it it's annoying when you see it I think doctors should stay off of tiktok and reels little ones I know ever cared about social media in that way I do find that very interesting the good ones just stay off maybe if you wrote a book trying to build a side business or a business through media I guess but the short stuff if you're a doctor and you know your shit start a podcast or write some blogs give yourself the opportunity to really explain what's going on I don't know how you would communicate anything really well unless you're doing the takedown videos so and so said this here's why he's wrong and I have a PhD here's a picture of me so you know I know my shit you know that clown that you're talking I know you're alluding to right now that we talked about not that long ago Dr. Smug did you see some of the influencers that were defending him defending that and did you see the spin on it of it's a regulatory group that he's taking money from it's a lobby group American beverage association's lobby group they're not a regulatory agency they're people that are defending that like that is okay I was glad to see Lane came out and say that listen even my stance on when I called Lane about that I teased him and I'm like did you take money from this and he's like what and he didn't even know what was going on and I told him all about it and he goes wow well first off my feelings are hurt they didn't call me because I defend artificial suitors all the time that's why I'm like dude the fact that people are defending that doctor that it's like there's a million ways that you can get paid and make money a lot the last way I would do is take it from lobbying money on something like that that's crazy to me especially something as gray as artificial suitors it's not like we really really are for sure about a lot of things on that there's still this like proceed with caution we think we feel pretty confident it's this it's that but it's like probably not the most ideal thing not sure oh I'm gonna take lobbying money from this from Coca-Cola are you kidding me that's such bullshit and then to think that that's okay speaking of which I just I just read a study let me pull it up here I just read a study on cancer and women and this is so these were all things that were legal and approved at one point here's now what the study is showing this is the title of the study study finds significant chemical exposures in women with cancer so there's a clear link between PFAS's so there's a called poly I don't remember the name one look them up Doug for me so I can PFAS and BPA exposures and prior cancer diagnosis found in large national study so in other words so these are PFAS's Doug look those up again these are I don't remember what that stands for but there's certain types of chemicals found in plastics and the same thing with BPA poly fluoro alkali substances there you go okay so exposure to these endocrine disrupting chemicals are implicated in hormone mediated cancers of the breast ovaries skin and uterus so they're finding that oh being exposed to these things in high amounts you are gonna have a much higher risk of these hormonal hormonal sensitive cancers by the way by the way the cancers that I just mentioned breast ovary uterus maybe not skin but breast ovary uterus young women cancers wow those are the cancers that affect like younger women by the way it's such a perfect segue from the aspartane conversation we were just having to because also approved and okay all those things are things that have been passed as oh these are fine won't kill you in all these studies that we show in these can possibly do studies that will show it's how hard yeah how it would be so hard to show long-term trends and then also connected to generational trends like for example we know that artificial sweeteners influence the microbiome we don't know if it's good or bad we just know this is data okay I think it's probably not a great effect but the data is right now just shows it affects the microbiome we also know that we inherit our microbiome much of it from our mothers how could we possibly test generational changes from exposure to these are that's just one that's a that's like a hypothesis how would you either like who's motivated to even you know conduct that research that's right yeah people that the only people motivated to it are are trying to find ways to prove that it's okay cherry pick data for them in their own bias which just goes back to my point of why that makes why I was so fired up about that and I went I had a lot of people messaging me like damn I haven't seen you all fired up about because a doctor taking money from a lobbying group like that go take it there's a if you're popular on social media there's a plethora of companies that will give you money to advertise and promote stuff go promote a thousand other things but to take money from a lobbying group that their interest is in putting out information that is going to that's in their best interest to keep pushing something like aspartame to sway the public that's a boy that's a that to me that that highlights your intent is objective scientists are not neither doctors so there are good doctors and their bad doctors exactly so people I will point point to the science the science is objective how you interpret it what you choose to look at what you choose to ignore that's all subjective listen and an example is Lane Norton we don't agree with each other we we disagree on the aspartame conversation we've already had that conversation and yet he's still a really good friend and yet I know that he's not I know he would be the first person he would not take money and he would also be the first person if there was like a hard study that really showed issues he would be the first person come out and say oh look look we found something data's changed in my stance that's right and that's why you know why I like the guy so much is that integrity is extremely important but yeah it's um you know with when it comes to you know pharmaceutical companies and studies and funding the incentives I get they need to exist I'm not gonna crap on the fact that they need you know we need to have profits and stuff but see the incentives don't it really doesn't work to prove that something doesn't work when it's already on the market who's gonna fund that we're gonna make any money off that there is no incentive to innovate necessarily in a completely different direction because it's gonna cost you a billion dollars and then you'll lose the money why would I bet a billion dollars in this radically different direction when I can take an opiate and tweak it a little bit and boom I know I've got some market share right so um and that's just the nature of the beast that's all just kind of inform yourself and know that and I think you'll be okay navigating through the whole you know the whole thing or whatever but the other day you were bringing up Deion Sanders and what he's doing over there at the buffs and everything and just I've been following him and and I haven't actually watched that documentary that you brought up yet like Coach Prime but what I didn't know and I don't know if you knew this or not but he's actually had like foot surgery before and he had to actually amputate two of his toes his big toe and then his second toe yeah you know that that's the one that messes I believe he played a game when he was supposed to have that like done still which is like crazy I can't remember the full story I know a little bit about it was later on it was like 2021 I believe we finally got the surgery but then he had like blood clots and so like he had to actually go back this like recently like not not too long ago this year uh after he had those amputated like also to get to remove some some blood clotting issues uh but I didn't know the guy and he just walks around and it tries you know his best not to let it affect him and I just have mad respect you know you would never even know like he's suffering through that stuff and he took a shoe off and his foot was just swollen oh wow yeah you know my I have an annoying friend of mine good friend of mine who uh doesn't for some reason anytime I like somebody he tends to take the opposing side always and I was talking about D on this and he's just like oh I don't like him I'm just like it's funny how you should you know what you need to do I have a friend like that you know what I do wants to fuck with him what as I take someone opposite that's all I'd say oh you know so-and-so really awesome like yeah I don't like I'm like yeah you know what me neither and yeah I wait to see what happened and I did it like three or four times in a row yeah and then he caught on and I like yeah sometimes I feel like he just takes that position but it's like you know I also know too he doesn't like the people that are like real outward and like super ultra confident people that it's it's always funny to me how how some people get so turned off or don't like people like that like I've never been somebody like that maybe because I get put in that category too I don't know what being just like out there yeah outwardly confident like that like he's like Dion is like wildly confident and the hell out of that though give me a break that's I mean that's how I feel I mean I feel like when Larry Evans was like that good friend of our mutual friend of ours just one of the cockiest son of bitches you've ever met your life I mean just guy I worked at a gym and showed up in a you know a suit with a pink tie yeah you know what I'm saying with sunglasses on doing presentations in there and he like on outside looking at you like this asshole I can you know see but one of the the most amazing dudes best hearts ever and one of the most talented dudes I've ever met in my life so I feel like people they see that sometimes and they judge that right away and assume a lot and when you look at all the good that Dion has done with kids and the colleges that he's what he's done to put them on the map and help other people out like the dudes got an incredible heart football and feet I would give you guys a little trivia did you do you guys know that one of the furthest field goals ever kicked I don't think it's a record anymore was actually by a player with no no toes no he had a club foot famous famous he's a famous kicker yeah his name is he was for the I think he played for the Packers because not she was Joe is another it's Tom Dempsey who do you play for yeah let's see the Packers oh if I get this right boys Packers it might be the bills and I said the Saints the Eagles the Rams the Oilers in the bills all the bills like teams off that very last one for a second around the whole league you know what happened I got to I got to come I should have left it with the player with the player with the club do you know what I was like Courtney was looking at that video with me and we were tripping out at his foot and like oh my god he's a hammer to it too like so you guys have seen my feet yeah and like how like curled down there are and like smashed together I'm like I wonder if like more football players are like have like feet like mine a lot of athletes do yeah you see like LeBron James and some of the basketball players that are like all smashed I hate yeah I am I hate I'm one of those keep never do only fans with my oh no even nice even people like ooh nice feet I don't like feet I don't care what they look like I'm repulsed cover your future Trina if you take your your toes and like but like if I if I'm like laying in bed with her and I take like my toes and I grab her feet with my toe she hates it oh she freaks out Justin and I interlocked freaks me out we try it's hard for me separate them it's hard instead of holding under the table so the cameras we do it that's disgusting hey did you did you guys know that so we work with Legion is supplement company for the listeners don't know did you know they put together stacks on their website I didn't know they did yeah they actually it's actually pretty smart terrible partners we are now I'll pull it up I didn't know this so I'm on their website and I'm gonna I'm gonna pull up some of their they actually put together how does he put them together they're act they're pretty good you know Mike knows this stuff right so that's what you know talking about science-based people like that's one of things he's got a muscle growth stack pre-workout energy stack fat loss stack rapid recovery stack optimal performance stack and they're all discounted but it's cool it's cool because he put together the supplements that complement each other for who is the who is the guy that Mike speaking of Mike and his integrity in his science-based stuff who is the guy who is really well known and that he partnered with to put all his stuff together and he's from examine.com yeah right which is like one of the most reputable I love that website one of the creators of it is he got one of the contributors yeah it's one of the I think it's one of the founders I think of of examine.com or one of the main guys who contributes to it I don't remember this is by the way for people who want to know what supplements have the best studies go to examine.com yeah look up the supplement and they will list every study and then rank the study so it'll say for fat loss and then you'll see all these fat loss studies it'll rank them yeah it'll rank them and then it's really it's the best that I found so far online where you could go to one source and kind of parse out like what the what the data says about you know particular compounds speaking of one awesome source okay have you guys been following what Darren's doing with the newsletter I haven't seen you guys need to get on that look open in a moment is the team one of the boys I don't know if I told the boys to to actually subscribe to that what happened now no I'm just watching the evolution of it it just keeps getting better and better and better you know we a lot of it was in inspired by you know Sam Parr and what he did the hustle and the morning brew as far as like what they did for content I always believe that there was an opportunity in our space to create a version of that but it's more health centric you know so it's starting to get like popular news that's trending and like stuff that we've said on the podcast and studies and like so it's got a lot it's and it's done in this like snapshot right so those people that love the content that we produce but have a life can't possibly keep up with all the things that we put out it's one of the better sources to get a snapshot of a lot of the material and information so we've actually I mean this is value though it's not just the you know yeah well Darren isn't so talented that way Darren writes it's you know that I don't know if I told the audience this and you guys know this because I've shared it off air with you guys but you know Darren's kind of a kind of a cool story him and I met like 10 years ago virtually right it was before we even started mine pump and I was just turning my Instagram on and like trying to figure the whole thing out of your grinder account yes so this is back in we love to hate out of days right so I came across his Instagram page you know he popped up in my Explorer page one time and I was reading his captions and I know like Justin would love his stuff because he's like super sarcastic and witty has a little bit of a dark sense of humor and he's you could tell by the way writes he's super intelligent and he's also got like he's into health and fitness so he's got a fitness background so he would write some things that were related to fitness way back then and we began messaging and DMing and I told him nine ten years ago told him like man one day we're going to work together I had no idea of mine pump I had no idea of that and we remained in contact over time and then finally this opportunity came up of okay we have this newsletter that we really want to grow we want to put some money behind it really see if we can actually provide some good value who better than Darren to like write the material on it and so you know it's evolving it's getting better it's getting better great addition to the team yeah if you guys are not following this it's definitely what's the title is it called mornings with mine pump is that the name of the newsletter yeah correct it's a mine pump media dot com forward slash newsletter yeah hey we got to talk about this on the show this is my latest favorite conspiracy theory that I'm reading about oh god I just I said just well I saw that one this is the one I showed you because this one has some truth in it so I got to get the date but I think it's October is it October second when FEMA and yeah that were there yes you did show me this yeah I didn't see it so was it FEMA look this up they're doing this national emergency broadcasting kind of tests I think it's October fourth for everybody cell phones and all communication nationally is going to have this alert that's going to go out right and it's to test this national alert system because that's real it's really happening yeah I don't know what the date is maybe duck to look it up October 4th it is October 4th okay so this is where all the 5g people that have been talking so here's the conspirit here's the conspiracy theory right that the turn on some nano particles yeah oh shoot I was just fucking around are you serious yeah that they're going to say that came from the vaccine for is that the conspiracy they didn't say they're going to be like they're going to be like we're going to send out the vaccine they're going to send out this powerful signal and there's a frequency that's going to come out of everybody's device and that frequency is designed to activate I don't know what they called it yeah some kind of nano particles and those particles then will behave in the way that they want them to which you know are supposed to cause all these problems whatever so there's all these posts that are like turn off your phones well all your devices but what I do know is there's been like reports of like some other country I think it was somewhere down South America where there was some really high pitch high frequency noise that was being emitted from some tower and people were like having crazy migraines and it was like it was like to the point where people couldn't walk it was like debilitating and to the point where some people were getting like psychotic breakdowns and everything yeah so I'm sorry but there's probably something like noise wise and like they've been developing weapons and things with noise and like sound so that's what's alarming to me I don't know about the whole other angle yeah so it's really happening the whole nano thing that's the conspiracy theory but it's really happening so here's my theory on why there's why there are people on social media saying turn off your phones it's going to activate these nanoparticles that are going to do this great stuff I check this out let's say you're a country that competes with us and you want to fuck with the US because it's what they do they do this shit all the time to each other China does it to the US, the US does it to China, Russia we all fuck with each other this is a nationwide national test of emergency broadcasting and you don't necessarily you want this to kind of fail so what you do is you put out counter information to make people turn their phones off so we can't do the test properly so what if they're putting out like China has got these people on social media saying don't turn on your phones everybody because it's going to whatever so that this national test ends up failing and is this even confirmed from like FEMA or anything? they said it on their website no that's happening that's for sure happening whether or not it's going to kill people that's the problem well yeah yeah okay just you know it comes out like it's all underground somebody knows about something you know how I tease you guys and I don't think there's like a group of people that are doing this master plan I do think there's a group of people that put together these brilliant elaborate conspiracy theories and put them out though intelligence agencies I do think there's a group of people that are like smart I saw one Andrew was it Andrew who shared or was it you Justin who shared the Aaron Rodgers or not the other in it example of like just literally looking for something it was me because they were because Aaron Rodgers it being September 11th and then like all these like associations with numbers even to the point where his number was 8 right okay this is ridiculous this guy right so his number is 8 and if you split it in half it's 33 and so 33 then equals this oh dude he connected the time left in the fourth quarter with the yard line it was like over the top we'll have the YouTube team there it is right there it was over the top okay but here's funny I gotta add this one in before we're out you know everybody gets uncomfortable because we bring up conspiracy I opened the door didn't I yeah go ahead okay what you actually pointed me to yesterday I was tripping on it all day yesterday because like red hot chili pepper oh that's crazy californication so it 25 years ago 1999 is when they wrote it and there's just all these like interesting lyrics in there that are like predicted if you have that like pulled up there's a full of like there's probably like four or five lines I was just like at least four or five lines end of the world in all of the western civilizations the sun may rise in the east at least and it's final anyway there's videos of them doing the lyrics and then showing what's happening today in the world of the ego essence oh my god well the one about little girl from Sweden little girl from Sweden dreams of a silver screen and then they put up what's her name Greta Thunberg and there was like something about psychic minds psychic spies from China a lot of stuff like NASA shows us doing stuff in space being recorded underwater space may be the final frontier but it's made in a Hollywood basement it's like wild well yeah nobody predicted what would happen today like the Simpsons I was talking to Doug about that the Simpsons that whole thing it's like in terms of like there being predictive patterns of things it's almost like they're just kind of pulling ideas and events and then they just make it into a show is it us mirroring that or is it them just sort of falling patterns they predicted Trump becoming president yeah they have been the best my shout out is going to go to our partner Mike with Creatures of Habit since he has got a product that is finally coming on board here and if you guys don't follow Mike's good friend of ours his Instagram handle Doug if you could look it up for me so we can yeah Michael Trinnell but I think his Instagram handle the Creatures of Habit are meal one I know he's bounced back between a couple of them but he's a good follow, he's a great story also was a great interview when he was on the show and him and I have been collaborating on a meal one product that is supposed to be coming and it's been done, we've figured it out finalized all of it and it will be releasing this we taste tested it I remember we had the options it's phenomenal this is my favorite this is what I used to basically do you will see shout out to Mike, shout out to Creatures of Habit you guys pay make sure you guys are paying attention grass fed meats wild caught fish heritage pork it's better for you we know this unfortunately it's more expensive but there's a company called Butcherbox Butcherbox delivers them to your door eliminating a lot of middlemen bringing the cost down but the quality stays high it's a wonderful wonderful company we've been using them for years again they have got the best products delivered to your door if you like to eat meat or chicken or pork or any of the products that you want to be very healthy go check them out and get yourself hooked up go to butcherbox.com mind pump and if you sign up at that link you'll get $20 off your first box and ground beef in your box for life alright back to the show first question is from pobilly21 what's the best way to build shoulders when you have difficulty with the mind muscle connection the same answer I'll give for any muscle group that you feel like you have trouble connecting to by the way this feels like you'll do exercises that traditionally are for that target body part and you'll feel it more in supporting or quote-unquote supporting muscle groups so let's say we're talking about shoulders here one of the most commonly done and effective shoulder building and strengthening exercises would be just the standing overhead press and all its variations with difficulty connecting with the shoulders you may feel this more in your triceps or even in your traps in fact or even your low back all exercises low back exercises if you heard that though I just feel it in my back yeah that's not good but you know when it comes to shoulders what's interesting is I often find the traps being one of the challenges more than other muscle groups where they end up doing a lot of shrugging when they're trying to do certain exercises so anyway that being said the answer is go light isolate at the beginning of the workout then move the compound so what does this look like for shoulders you would do very light lateral type raises and then we can get into the technique of that single joint movements do like a few sets of that feel the muscle with a light weight get a pump then move on to your traditional movement type exercises like a press and when you do the press now that you know what that shoulder feels like because now it's pumped maybe a little fatigued move in a way to where you could feel it more in the shoulders or at the very least think about your shoulders while you press and that should take care of it I thought you've given a different piece of advice that I really like too which is overhead carries I really like an isometric exercise for something like this forgot about that lots of value to your point a lot of the secondary muscles are kicking in and so you're so fixated regardless of your light or not sometimes you get so fixated on the movement that you're not you're just not connecting to the right muscles and so doing an isometric is a great idea and I think overhead carries because it's all the way in full extension of your head like that and you have to kind of stabilize it as you walk arguably one of the one of the best exercises to put overhead carries as one of my first exercise of priming and then I love Z-Press for having to stabilize at the top it really forces strict form and I would emphasize that overhead carries to start to work out and then I'm doing Z-Presses where I'm like stabilizing first before I come down stabilizing and then coming down I think would be a great option to do mainly too if there's any kind of work that needs to be done in terms of being able to pack your shoulder correctly and put everything in an optimal position functionally so that way too like when you are going through these movements and exercises like you're in a better angle and alignment to be able to connect and I think sometimes it needs a bit of work in that regard with mobility practices and just being able to understand how to articulate your shoulder blade and be able to depress it properly and keep yourself in good upright posture so you give your body a chance to really connect to that deltoid. Now you've done videos on this I know they're in some of our programs do is it on Mind Pump TV do we have videos of you teaching this on Mind Pump TV? It's a good question I think so I think we do have at least a few I know the people that are doing wall circles that's there so not an overhead carry yeah you're right the reason why I'm saying that is because the person listening right now the one thing that I would want you to do is to go watch the form and technique that you teach in that because the packing of the shoulder, the setup the walking is important it's not just holding it the reason why the people are like why should I walk you just stand still. Walking is going to make you have to stabilize at the shoulder because your arms going to want to wobble because you got this long lever so you're going to hit the shoulder more doing it that way. You know what's interesting about this is as I'm thinking about this question there's one exercise it can almost always tell when somebody has poor connection to the shoulders and it's a lateral people who have it turns into a shrug or they rotate their hands and they kind of bring them out here and it's almost like doing a clean with dumbbells. You know to do a lateral to really feel in the shoulders you want to lean forward just slightly and you want to lift up with the humerus but you want no shrugging in the shoulder whatsoever in fact the shoulder should stay depressed the entire time so your range of motion is going to be limited and it's all deltoid it's all 100% deltoid and you got to go like. Next question is from Nazar Ops is age related muscle loss expected due to hormones or is it because that most people become lazy and sedentary as they age I really don't want to become dependent on TRT or stuff like that as I age It's a little more complex than that It's way more. Let's put hormones aside because you can have hormone imbalances that might need to get treated medically and obviously this is a man because he's asking about testosterone replacement therapy although that does exist for women typically it's men that are asking this question so all things being equal right so you're a healthy male who's aging a healthy aging male your testosterone levels actually don't go down that much in fact although they still go down a little bit and it's not a ton I mean I've trained men in their 70s who are incredibly fit whose total numbers were in the 900 Doug's an example of this he's 85 and his higher testosterone than all of us but your testosterone will stay pretty high you'll maintain fertility as a man but here's the interesting thing, as you get older as testosterone does decline just a little bit it's not a ton but it does go down if you're healthy still your androgen receptor density actually increases so a 50 year old man with middle of the road free testosterone actually has more accessible testosterone than a young man with the same free testosterone number because they have more androgen receptors is this what explains why when you take somebody or even myself when I was 20 years old I obviously definitely felt testosterone when I took steroids and I didn't need it but I can take my therapeutic dose and it feels so life changing for me compared to what a massive dose did when I was in my 20s androgen receptor density is actually more important than testosterone levels my point with this is the TRT side let's put that aside okay so you're healthy here's what really changes as you get older your maximum potential so let's take out maximum potential because your maximum potential for muscle mass and strength at 28 is very different so in other words if you're a high level strength athlete and you push yourself and you've been doing so for years and years and years or decades you are going to notice losses and performances as you get older if I could deadlift 600 pounds at 35 I can't expect to do that at the age of 65 but if you're a normal fit normal strength you still train you're not pushing it to like crazy levels you're just fit and strong you can expect you can expect to keep a lot if not all of your muscle well into older age it really doesn't start to get affected until you start to get literally no joke into your 70s so it's the extremes where you see the big difference but like a normal fit strong man who's healthy I want to add to that because you're saying normal so much like normal is a fit person it's not but I want to highlight to this because I don't know how old this person is and let's just guess that they're in their 40s or so and or getting close to that maybe or more and all through their teens and 20s and early 30s they really didn't train or exercise at all I would make the case that I could get you fitter healthier more muscle stronger better testosterone levels now than maybe you had in your late 20s and 30s so there's there's a lot of upward potential for the average normal person because I think normal I think of somebody who are like my friends who don't really train and exercise and even though they're not on the like obese side of the spectrum they're still not really healthy guys and I know that if I were to get a hold of their diet train them we wouldn't have to do any sort of TRT and I would radically increase their testosterone levels and build more muscle mass and speed up their metabolism and yet they're in their mid 40s now so there's lots of potential to not have to take TRT I think that's and I've always want to make that clear on the show even though we have openly shared about my testosterone use since day one we are partnered with the hormone clinic we did that because we see the need and it's a growing need in some people but it's never the first option we're always going to promote somebody trying to do this that the natural way first that's always going to be the better way to do it so yes there's lots of potential for you to not have to go that route yeah there's just a multitude of factors you know for this feeling of aging I think you know after sort of that sweet spot in that window where it's like you know you go through puberty you get all this like influx of hormone changes and you know you're able to recover at like probably the highest you'll ever be able to recover in that regard but to your extreme sort of point of view like what you're doing I think matters a lot in terms of how you're feeling later on down the road in your experience especially if you're trying to apply the same rules and you're trying to apply the same style and training methods and you know the wear and tear of that versus evolving your training and moving your training in a direction where it's more benefitting you so you can still apply muscle growth look this is what's interesting about the aging body unfortunately we have bad examples because nobody is really does a good job, most people don't do a great job that's why I wanted to make the comment about normal yeah so our examples are basically unhealthy people getting older and then you see like lots of terrible things to happen but what's interesting is if you look at the actual aging male body and its adaptation processes and you put in the context of fit and healthy it's interesting because when you're young it's your body is primed to grow and to push the envelope so recovery tends to be better you're more resilient there's no like long track record of potential injuries you tend to heal faster but as you get older your body starts to switch to keeping what you've done so this is very interesting so testosterone is higher when you're 20 than when you're say 50 but androgen receptor density goes up you can push yourself to crazy limits when you're 20 but when you're 50 your body starts to shift so that you keep a lot of what you built this is why people who've been like strength training forever and ever and ever as they get older they'll tell you it's a lot it's easy to keep muscle it was hard to build it when I was younger now it's kind of it's I mean all of us are experiencing this ourselves but really it's the extreme so if you look at the kind of middle and you maintain good health and fitness you're gonna be phenomenal and you're gonna keep equipped yeah you're just not gonna be hitting these crazy numbers like you did when you were you know when you were younger now I do want to add since I did say the disclaimer first and we are talking about TRT it also can be very crippling for somebody who's trying to do this naturally and they're in need of that like oh yeah that's that's for almost three years you're lacking a very important if you've been listening long enough there was there was about a two and a half three year period when I had came off a testosterone completely and really was on a mission to to get my levels up naturally and I like to think that I'm pretty good at this stuff when it comes to nutrition and training and and trying to optimize my life to to be the healthiest I can and I really worked hard at that and using all the biohacking tools I could to and I just I didn't move the needle and it was that time was really difficult mentally for me I dad I had a lot of I didn't have his most motivation to get to the gym I would my body wasn't responding I wasn't recovering well I wasn't building muscle well my metabolism was super slow and luckily I have the mental fortitude to work through that and to keep pursuing and but the average person boy that can really send you spiraling out of control or get you really frustrated to throw your hands up and just say fuck it so it can also be very life-changing for somebody who's in that boat so even though I originally said the disclaimer we're always going to push them in the natural way I also know what it's like to be on the other side of that boat of really trying naturally and not being able to move the needle and that most people can't handle that and and we'll end up giving up and I'll tell you right now you're far better off getting your hormones checked balanced out even if you have to take HRT because that could be life-changing for you health wise yeah if you're in a deficiency it's then it's life-changing just like a nutrient deficiency yeah hormone can cause major problems and even more so I would say yeah I will say most people though most men they can make significant improvements in the testosterone naturally but there are cases like you know like yourself Adam even myself floor completely I mean I you know I did things in my 30s that probably permanently affected my testosterone as I get older but all things being equal you can make significant improvements I will one thing I want to add to this is the the gap between you and your peers becomes so wide as you get older if you maintain health and fitness it's so crazy like we could take 15-20 year olds and have you know 7 of them being fit you know fit work out watch their diet the other 8 being your typical 20 year old and there's definitely a difference okay don't get me wrong there's definitely a difference you take a group of 7 year olds and you compare ones that exercise regularly right to the average 7 year old and it's a different species it's so different you can really see that come 40 come oh I can see now yeah 40 and all your buddies and stuff yeah go to I go and take it max to school and seeing all the other dads that are that are my 8 some of them are younger you know and you're going like wow it's really and that only just compounds as we get older next question is from some more cowbell can you do a segment on recovery management strategies what factors or indicators or metrics can be used to measure recovery and what mitigations can be applied to reduce injury risk and promote consistent workout performance have we have we done an episode like this we did a long time ago when we talk about like recovery strategy so this this is so funny this question came well not funny because I picked it but this question reminds me of a study it's so weird so random this just popped up there's I just read a study and this is going to this connects to what I'm about to say about this question I just read a study where they compared lifestyle to other strategies for depression so they said okay changing your lifestyle to become healthier and they used sleep diet and exercise and they compared that to you know medication talk therapy all the traditional you know medical interventions and the lifestyle changes in combination were just phenomenal right just really positive impacts and depression but here's the interesting part of the study they separated out sleep exercise and diet which one of those do you think had the biggest impact on depression sleep sleep for sure massive I lost crazy just sleep okay so what does it have to do with what I'm saying there's nothing that you can do or nothing that you can focus on that will impact your recovery better than improving your sleep I love that you I love that you went this way because the the go-to move in our space would be to like list off the biohacking tools or to go deep into the like programming and like make that overly complicated but the truth is like I mean I can count on one hand how many clients of mine you know really like optimize sleep that like really had a sleep routine and yet most all of them would say oh yeah I get pretty good sleep and then until we start to really figure dive in deeper and go like oh you think you get really good sleep you mean this day you go down this day and that time at this time and sometimes it's this many it's like we just don't our culture has not put emphasis on a night routine I mean there's like a thousand books on the 15 minute morning routine and how to win at the mornings and like there's so many morning stuff but nobody ever talks about the eating and I would argue that's far more important than what you do for your first 30 minutes of your day when you start off it's how you go to bed oh it makes such a profound impact that it's the difference between you having incredible recovery and you and you not being able to figure out why the hell you can't recover from a 20 minute workout okay sleep nothing comes close it's like comparing diet to fat burners for fat loss totally okay sleep is literally the biggest most impactful thing you can do to give yourself like you know what might feel like because you might not have done this before superhuman recovery abilities here's now here's some of the strategies we've said before but I'll give you the ones that make the biggest impact get sunlight first as soon as you wake up in the morning because that helps that your circadian rhythm stay off electronics about two hours before you want to go to bed or turn the lights off and turn off the TV and don't be exposed to any light or wear blue light blocking glasses which is better than nothing but not nearly as good as what I just said go to bed at the same time every night wake up at the same time every night don't eat anything about two hours before bed make sure you have a cool room if you do that consistently you'll see your recovery ability explode literally explode and it shits on all the recovery bio hacks combined literally you could combine all of them and do them all perfectly and they won't come close funny because it's immediately what I think they want to hear is like Norma tech boots yeah you know I'm gonna do all these like specific mobility drill I'm gonna take these supplements that are gonna give me all this like excess of speed up my recovery in a sense or you know you see a lot some science that points towards like you know lowering your core temperature and like how that's now able to then I can go back and perform and nothing nothing even compares to getting good sleep and sunlight and all the big things I know I will give this person probably what they are searching for a little bit though so because I do like some of the tech tools in fact I think the sleep 8 is incredible because of the fact of cooling your core temperature like that helping you get a better night's sleep and that it has an AI tool that adjusts to improve it and score oh it significantly improves so like I do like to super charges with what works the best right so sleep is number one and so then bio hacking tools or tools that help you get or measure how well you which I would also put or ring in there too because you get some sort of sleep now it can also have its you know adverse effects like it did to Doug where Doug becomes obsessed with his score and then he's thinking about it at night and then he ends up getting worse core but if you're not like that and you can objectively look at the numbering and then go back and go oh I did this this and this this time and wow I actually my score was like 90 something just by me shutting my TV off by six o'clock now I have a new habit that I do or so I love tools like that to use and again getting hung up on is that 87 really a hundred percent accurate or is it 92 it's like don't get hung up on it just like body fat percentage it's a gauge to see that are the things that you're implementing are they making an improvement so use tools like the sleep a like the aura to measure how well your sleep is and then go and play with the things like what time did you eat last what time did you stop drinking water out did you turn off the lights in your house earlier did you stop watching TV did you make an effort to do something like reading instead of thinking about worker business did you you know start making a list of those things that and then start to build your own really good habits around going to bed and that what and in fact you know this is how I decide like what the work out is going to look like like for a day today I will really back off intensity if I had a shit night of sleep that is not when I feel really fresh and recharged from a great night sleep that's when I'm going to push the boundaries with my lifting so that is actually the thing that I use to measure that more than I do soreness or volume or anything else now now that another part of the question was what factors or indicators or metrics can be used to measure recovery I hate I really don't like these tech measurements telling you you're now it's time for a hard work out now it's time for a easy workout because your heart rate is doing this and your cortisol is doing that and blah blah blah I hate that because at the end of the day your subjective opinion or your connection to how you feel it's always superior is more important because physically you could very well be ready to work out hard mentally you may not be in a place to work out hard well guess what that matters now you may physically they could do measurements like hey man you should have a hard workout and you're like I'm overwhelmed I'm stressed in my head I don't think I feel like it that's what you need to listen to so what factors or indicators or metrics here's what I like to tell people you should feel good you should feel energized you should not feel like you survived your workout you should finish your workout and feel like holy cow I could do that again I feel amazing I have so much energy you should not feel nagging you know if you hurt yourself that's different but you shouldn't feel kind of chronic nagging joint pain you should feel strong in your workout and you know what that feels like you've had workouts where you feel weak and then workouts where you feel strong this doesn't mean you need to keep getting stronger every workout that's obviously impossible but you know what happens when you grab the bar and you feel like yeah I feel great like you should feel good if you don't feel those things dramatically scale down intensity frequency volume all of three or one of them and remember your workouts need to improve your life not take away from your life so modify it according to those things and pay attention rather than like these metrics that people are constantly looking at which again they disconnect you my opinion next question is from Joe aesthetics I have a personal training business what is the best advice you can give to someone who is trying to spread awareness for their fitness brand and build it you know last night I had the the NCI talk I do I love it it does bring me back to you know my career at 24 fitness and teaching trainers and stuff like that and I get all excited and fired up and these are very similar type of questions that I get every time and the common theme that I see and I don't know if it's a generational thing or just the bias of the trainers that I have in front of me or whatever but we don't do enough like free shit like I this I really did a lot of this when I first started and was growing my business because I understood a couple things one I understood that I sucked and I wanted the 10,000 hours right so I need to get practice so I actually didn't even look at it like oh this is going to make me a lot of money or this is the best way to get 10 new clients is like I need to practice I need to spend time yeah I just need time like so and I could go do it by myself in a room or I could put people in a room and do it on real people in practice right and so so I'm chasing that 10,000 hours and may as well put people in front of me so I open up the opportunity for sales what do I mean by that like if you're not networking with your community and other facilities or offering your service for free for people to come in and do a nutrition webinar seminar or do a mobility class for free or you know teach teach a squat lesson for 30 minutes to a group of people like man these are all it's so easy to convince people to come get stuff for free and I know there's another side where people oh my god the devalues your service and no if you're if you're a newer trainer and you're trying to get good again number one you just want to get those 10,000 hours and get practice so you should be doing that every time you can and then you should be putting people in front of you while you're doing that practice so don't be afraid to do work for free it's okay it's okay to do I mean you just had a great we just had a great interview with someone like Brett Contreras the guy he still does it for a multi-millionaire and he and he still trains people for free because he values that so much like so you got to do that stuff and I just think that we're lacking that in this generation of kids that are afraid to go put the work in hours yeah I want to you know just say like trainers are our favorite people we were trainers we still are at heart and we know that trainers they're the lifeblood of the space so you as a trainer I mean we don't we don't overestimate our impact here at mind pump we know that we're yeah we're making somewhat of an impact but there we train people we know that trainers are the ones that really have the the capability and the potential to truly change somebody for the positive so it's an exceptional honor to be a trainer and I want to say this on what you were saying Adam we look at things so wrong in my opinion if you have a business where you sell a product let's say you sell energy drinks and you want to get awareness you have to buy product to give it away for free so people could try it you literally have to spend money to have people try your product when you're a trainer it costs you nothing that's not a time it's so crazy that people look at it like oh it's free or what like you have the opportunity to put yourself out there and expose yourself to and have people expose themselves to your services and how good you are and you don't have to buy inventory or spend money on shipping you could just go meet them offer to train them show them your value so that's a massive advantage in that particular space the second part is there's this in social media I did this social media really ruined or distorted people's views especially trainers on what they need in terms of awareness to build a successful business if you're a personal trainer and you train people in person and you're crushing you have turned it into a full time 35 to 45 session a week job where you're doing great that's like 20 clients 20 people 2 million in a career there not 2,000 not 220 people social media is great it's opened up a lot of doors I think it's valuable for certain things but it's so shocking to me and again I think people's views are distorted you're a trainer to gym first off walk the floor there's definitely 20 potential clients in there at any given moment or two walk outside those are the people that are going to hire you to worry about like oh I need to get like 150,000 followers and I got to put these ads out so people know I you're getting away from what this actually is the personal training and I think that social media has definitely distorted our view of what success is in the space it's person to person you over personalize everything and if you lean further in that direction where you provide such unbelievable service to one person there's a trickle effect to that you're going to get clients as a by-product of putting so much emphasis and effort in that direction they're going to be your walking human billboard and you know like it's something like a Breckin' Tress he tapped into that maybe subconsciously but at the same time all he was doing was leading with help with that passion and that care to provide that kind of experience for these people and get them results I actually think this is one of the main reasons why we were so successful a lot of people don't know this that listen to this show now obviously we have grown a little bit from nine years ago but this audience grew off of us going around to orange theories on weekends we were doing these two hour long seminars that we would do for free and we'd load it with a hundred plus people in there and we were terrible we were terrible at the podcasting thing and it really that's the attitude we had we had this opportunity because I worked at Orange Theory so I had a relationship with Jim we offered our services for free three really experienced trainers were willing to talk to your members for an hour about nutrition we're asking nothing in return we're not going to solicit we're not even trying to sell to people we literally just want the opportunity to get in front of that many people and help that many people and they look at it like oh my god of course you can come in my business and service my clients like that for free and not ask for or sell anything like no brainer so that's what we did and that was the original few probably 20, 30, 100 people that listened to this show so this never ends no matter how good you get no matter how long you've been a personal trainer for this philosophy still applies and we're a volume business not like personal training which is a low volume high service business look if all of us if we were all put in a challenge and they said okay we're going to put you in this gym and you need to make yourself full time in other words have enough clients to train full time within 30 days do you know what all of us would not do? start a social media page to try to get popularity try internet marketing try SEO you know what we do? we would walk the floor and talk to people and within I think within a week I'd be able to go full time just from doing that literally so it's right there for you the perception that you have to spread awareness of your fitness brand yeah no you don't now if you want to sell it'll do it on its own yeah if you want to sell online programs and you need a lot of volume and I need thousands of customers totally different but if you just want to be a personal trainer yeah but even then Sal it still starts the way you're saying yeah yeah even if you want to do that you still got to start but my whole point is the whole like awareness of my brand like literally within a week and a gym and a busy gym I'd have clients because they're all right there and I'm not thinking about how do I get exposure just talk to people in today's era that's such a good point like they all they go because on the outside looking in social media looks like the easiest fastest way that's right you know the irony this is like the same bullshit we coach the clients right that's the irony we're coaching trainers the same way it's just like the better right way is the there is no right or wrong way yes or no I mean it's the same thing in business yeah there's no fast or slow it's yes or no it's the same thing in the business right here it's like you think that going after the quick fix of getting a million followers by getting doing something viral to get awareness of your brand is what's going to make you successful no you're not going to make you successful you're only going to get two quality clients getting to ten thousand hours of practice is going to make you great at your craft getting great at your craft is going to change more lives changing more lives are going to give you walking billboards those walking billboards are going to continue to sing your praises for years to come because you did such a good job with them that is what will grow your business that is what will make more brand awareness and then you can start to pile on the social media and the internet marketing and the email it's stuff all that stuff is later I remember I did a training once for the districts this is this are big box gems the districts trainers they all came to my club and I did this whole training and the question that kept popping up was like how do I get like leads like how do I get people I'm like work the floor talk to people like well that's really hard people like to don't like to be interrupted and it's really difficult and I remember I was feeling I was getting frustrated and I got real cocky and I said I'll make five appointments in 15 minutes right now who wants to take that bet who thinks I can't do that and it was like go do it and I literally went up to the front desk and I said attention members and guests we have five free workouts available at the front desk come schedule them now first come first serve and I sat at the front desk and five people walked up and I scheduled five appointments and everybody looked at me like oh yeah all of you guys could do that you magician just talk to people that's what it's all about look if you love mine pump and I know you do because you're still here go to mine pump free dot com we have free fitness guides that can help you with almost any health or fitness goal you can also find all of us on social media Instagram Justin is at mine pump Justin I'm at mine pump to Stefano and Adam is at mine pump Adam